RE: Ricard Russell Tri Race Report

[E. Wayne Williams]

Matt -

Thanks for the report. I think you did pretty darn good!

[debrac...@aol.com]

Matt!!  Awesome job on race (and race report). 

Deb

-----Original Message-----
From: Matt G <mgold...@gmail.com>
To: Athletic Training Services <athletic-trai...@googlegroups.com>
Sent: Sun, 8 Jun 2008 11:23 pm
Subject: Ricard Russell Tri Race Report

Richard Russell  Race Report 6/7/08
1000K swim/22 mile bike/4 mile run

First race of my second year doing Tri’s.  I was really excited about
this race.  My fitness was in good shape and I felt much more
confident and stronger than I did last year when I competed in this
event.  My time last year was 2:17 adjusted for the 2.2 miles less in
the run.  I have a stretch goal of 2:00 and realistic goal of 2:05.
Woke up at 4:10AM and lay in bed till my alarm went off at 4:45 AM.
Got up took a shower, ate a banana drank my pre race drink and hopped
in the car with my Dad.  We got to the gate of the park before they
opened.  Sweet! We got a great parking space in the shade.  Checked in
and picked up my packet and number and headed to transition.  Great
thing about getting there early is I got to pick the end spot on the
rack and it was on the aisle.  Should have a super fast transition.
Things are looking good.  Hung out at the car with my pops and started
stretching.  Tucked my swim cap in my suit so I don’t lose it like St.
Anthony’s last year (left it in the port o potty 5 minutes before the
race) feeling good and took a real quick run and double checked
transition.  Ran into my good friends Jeff and Paul gave some
encouraging words and headed down to the swim.

Water is HOT.  Go for little warm up swim things feel OK.  Race is
about to start.  I try to move myself to the back so I don’t get into
a lot of traffic.  3..2..1… GO!  I start my Garmin Forerunner for the
first time.  I am dreading to see how crooked I actually swim thanks
to the power of satellite.  We start in waist deep water for a good
portion.  I started swimming as easy as possible.  Lots of traffic
elbows and feet everywhere.  I notice some guys are still walking
through the water.  Damn! What a great idea, anything I can do shorten
the swim sounds good.  I decide to keep swimming.  Make the first buoy
and turn.  Most everyone has passed me and I have clean water.  Slow
Slow I tell myself.  I start feeling a little winded.  Your OK I tell
myself just keep plodding along.  Light shoulders and elbows up and
like marionettes.  I keep swimming to the next buoy.  I can feel my
heart rate jump I swim another 100 meters or so and realize I need to
take a little break and catch my breath.  Swim another 100 meters and
realize that the course is longer than I thought and that the boat I
have been sighting is not the halfway mark but more like the ¼ mark.
DAMN!  This god forsaken suffer fest still has a long way to go.  I
feel the negative thoughts poor into my head and do my best to remove
them and not panic.  Here come the neon yellow swim caps of the 40 and
over males.  I take another break to catch my breath and try to bring
back the positive mojo.  I make it to the final turn and see the
beach.  I can feel my heart rate racing and it sucks because I am
going so slow.  LAND!  Thank god.  I hit the lap button on my Garmin
to switch to transition and realize that I must not have started it at
the beginning of the swim.  I have no idea what my time is.  It
doesn’t matter I know it wasn’t good.  I am guessing 28-30  minutes.
My goal was 25.  Worse I am whipped.  I feel like I did back to back
interval spin sessions at ATS.  I glance down at my Garmin and as I
expect 180 HR.  “Matthew looking good” I hear from my Dad.  Off to
T1.  Swim 28:17

I get out of T1 pretty quick (1:09) and I am ready to get on the bike
and crank it and try out the Zipp Flashpoints Tony loaned me.  Stay in
a high gear for the first mile and start to go.  Pass a couple women
out of the park.  They started 6 minutes behind me in the swim OOHY!
The first big hill comes up.  I decide not to look at my Garmin during
the entire bike.  I know if I do I will psych myself out because I
know my HR will be high.  I just look at my bike computer which is set
at avg. mph.  There are about 15 people on different points on the
hill and I pass all of them pretty easily.  Thank god I am still fast
on the hills.  I didn’t see another person for a couple miles and I am
feeling good.  I can feel my heart rate is high but feel good.  These
wheels are fast!  My avg. has gone up from 17 to 18.  I continue to
stay aero and keep my cadence high and steady.  Pass some more people
and my legs feel fine but I am getting winded.  My avg. speed is up to
19 now.  I am now realizing my delusional dream of 22 avg. is not
going to happen.  I still go as fast as I can without completely
redlining.  Where is everyone?? I have been by myself for about 4
miles.  I hit the downhill portion and go as fast as I can because I
spin out.  Finally I see some guys ahead of me starting to climb.  I
pass all of them on the hill and my avg. speed is now 20.1. Only about
6 miles to go.   Start to feel some strain in my neck form being aero
and my ass is killing me.  I forgot to pack my Chamois butter.   I
pass some more people and head back to Ruckersville Rd for the big
hill before the park.  Pass some more people on the hill and head back
to the park. I decide to stay in the little chain ring so I can have
high cadence and spin out my legs for the run.  One nice thing about
being slow on the swim is that you get to pass people on the bike and
you never have to worry about being penalized for drafting or not
falling back after being passed because there is no one to draft or
anyone who passes you.  I hit T2 and my Dad is there with thumbs up
and a big smile.  BIKE 1:07.32 (20.1 avg. mph)  avg. HR 165

T2 (1:05) would have been quicker but I forgot my race belt and had to
safety pin my number to my suit.  I start the run feeling good.  The
first part is up hill on a gravel trail.  I am taking it slow but my
legs feel good.  I  look down on my Garmin and see I am at 163.
Higher than I wanted but not surprised.  Make it through the trail and
hit the road.  I start to feel some tightness/cramps in my sides.  I
tell myself just run through it.  I hit the downhill part and feel
good but a little worried about coming back up the hill.  As I head
back up the incline the cramps still have not gone away.  I just keep
trucking hoping to get a little faster once I find my groove.  I pass
the 2 mile mark and still feel the pain in my side.  I hit the
turnaround mark and my HR is at 173. I decide to walk and get it down
to under 150.  Takes about 30 seconds and I start running again.  Feel
a little better but still pain.  I hit the 3 mile mark and decide to
pick it up a little bit.  Feeling strained but not going as fast as I
would have liked.  I hit the final turn and decide to go all out down
hill to the finish,  pass a couple people and hit the finish line.  I
actually felt better once I started going all out.  I need to remember
that for next time.  RUN 34:06 (8:31 mile per minute pace) avg. HR 164

I still beat last year’s time by 5 minutes but the swim KILLED ME!  My
25 mile bricks at 22 mph and 8:00 miles mean nothing if I max my HR on
the swim.  I paid for not putting in enough distance time in the pool
and I have got to work on my form.  I burned up all of my matches in
28 minutes.  I think I could have squeezed out a 1-3 minutes on the
bike and run but I had an avg. HR for the entire race around 168 well
above my LT. So I don’t think I could have gone much faster without
risking a complete blow up.  6 weeks to Chattanooga.

---

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[Matt G]

Thanks. I decided to write a detailed report for every race this
year. Glad you liked it.

On Jun 10, 7:32 am, debracpri...@aol.com wrote:
> Matt!!  Awesome job on race (and race report). 
>
> Deb
>
>
>
> -----Original Message-----
> From: Matt G <mgoldste...@gmail.com>
> To: Athletic Training Services <athletic-trai...@googlegroups.com>
> Sent: Sun, 8 Jun 2008 11:23 pm
> Subject: Ricard Russell Tri Race Report
>

> ichard Russell  Race Report 6/7/08

> 000K swim/22 mile bike/4 mile run
> First race of my second year doing Tri’s.  I was really excited about

> his race.  My fitness was in good shape and I felt much more

> onfident and stronger than I did last year when I competed in this

> vent.  My time last year was 2:17 adjusted for the 2.2 miles less in

> he run.  I have a stretch goal of 2:00 and realistic goal of 2:05.

> oke up at 4:10AM and lay in bed till my alarm went off at 4:45 AM.

> ot up took a shower, ate a banana drank my pre race drink and hopped

> n the car with my Dad.  We got to the gate of the park before they

> pened.  Sweet! We got a great parking space in the shade.  Checked in

> nd picked up my packet and number and headed to transition.  Great

> hing about getting there early is I got to pick the end spot on the

> ack and it was on the aisle.  Should have a super fast transition.

> hings are looking good.  Hung out at the car with my pops and started

> tretching.  Tucked my swim cap in my suit so I don’t lose it like St.

> nthony’s last year (left it in the port o potty 5 minutes before the

> ace) feeling good and took a real quick run and double checked

> ransition.  Ran into my good friends Jeff and Paul gave some

> ncouraging words and headed down to the swim.
> Water is HOT.  Go for little warm up swim things feel OK.  Race is

> bout to start.  I try to move myself to the back so I don’t get into

>  lot of traffic.  3..2..1… GO!  I start my Garmin Forerunner for the

> irst time.  I am dreading to see how crooked I actually swim thanks

> o the power of satellite.  We start in waist deep water for a good

> ortion.  I started swimming as easy as possible.  Lots of traffic

> lbows and feet everywhere.  I notice some guys are still walking

> hrough the water.  Damn! What a great idea, anything I can do shorten

> he swim sounds good.  I decide to keep swimming.  Make the first buoy

> nd turn.  Most everyone has passed me and I have clean water.  Slow

> low I tell myself.  I start feeling a little winded.  Your OK I tell

> yself just keep plodding along.  Light shoulders and elbows up and

> ike marionettes.  I keep swimming to the next buoy.  I can feel my

> eart rate jump I swim another 100 meters or so and realize I need to

> ake a little break and catch my breath.  Swim another 100 meters and

> ealize that the course is longer than I thought and that the boat I

> ave been sighting is not the halfway mark but more like the ¼ mark.

> AMN!  This god forsaken suffer fest still has a long way to go.  I

> eel the negative thoughts poor into my head and do my best to remove

> hem and not panic.  Here come the neon yellow swim caps of the 40 and

> ver males.  I take another break to catch my breath and try to bring

> ack the positive mojo.  I make it to the final turn and see the

> each.  I can feel my heart rate racing and it sucks because I am

> oing so slow.  LAND!  Thank god.  I hit the lap button on my Garmin

> o switch to transition and realize that I must not have started it at

> he beginning of the swim.  I have no idea what my time is.  It

> oesn’t matter I know it wasn’t good.  I am guessing 28-30  minutes.

> y goal was 25.  Worse I am whipped.  I feel like I did back to back

> nterval spin sessions at ATS.  I glance down at my Garmin and as I

> xpect 180 HR.  “Matthew looking good” I hear from my Dad.  Off to

> 1.  Swim 28:17
> I get out of T1 pretty quick (1:09) and I am ready to get on the bike

> nd crank it and try out the Zipp Flashpoints Tony loaned me.  Stay in

>  high gear for the first mile and start to go.  Pass a couple women

> ut of the park.  They started 6 minutes behind me in the swim OOHY!

> he first big hill comes up.  I decide not to look at my Garmin during

> he entire bike.  I know if I do I will psych myself out because I

> now my HR will be high.  I just look at my bike computer which is set

> t avg. mph.  There are about 15 people on different points on the

> ill and I pass all of them pretty easily.  Thank god I am still fast

> n the hills.  I didn’t see another person for a couple miles and I am

> eeling good.  I can feel my heart rate is high but feel good.  These

> heels are fast!  My avg. has gone up from 17 to 18.  I continue to

> tay aero and keep my cadence high and steady.  Pass some more people

> nd my legs feel fine but I am getting winded.  My avg. speed is up to

> 9 now.  I am now realizing my delusional dream of 22 avg. is not

> oing to happen.  I still go as fast as I can without completely

> edlining.  Where is everyone?? I have been by myself for about 4

> iles.  I hit the downhill portion and go as fast as I can because I

> pin out.  Finally I see some guys ahead of me starting to climb.  I

> ass all of them on the hill and my avg. speed is now 20.1. Only about

>  miles to go.   Start to feel some strain in my neck form being aero

> nd my ass is killing me.  I forgot to pack my Chamois butter.   I

> ass some more people and head back to Ruckersville Rd for the big

> ill before the park.  Pass some more people on the hill and head back

> o the park. I decide to stay in the little chain ring so I can have

> igh cadence and spin out my legs for the run.  One nice thing about

> eing slow on the swim is that you get to pass people on the bike and

> ou never have to worry about being penalized for drafting or not

> alling back after being passed because there is no one to draft or

> nyone who passes you.  I hit T2 and my Dad is there with thumbs up

> nd a big smile.  BIKE 1:07.32 (20.1 avg. mph)  avg. HR 165
> T2 (1:05) would have been quicker but I forgot my race belt and had to

> afety pin my number to my suit.  I start the run feeling good.  The

> irst part is up hill on a gravel trail.  I am taking it slow but my

> egs feel good.  I  look down on my Garmin and see I am at 163.

> igher than I wanted but not surprised.  Make it through the trail and

> it the road.  I start to feel some tightness/cramps in my sides.  I

> ell myself just run through it.  I hit the downhill part and feel

> ood but a little worried about coming back up the hill.  As I head

> ack up the incline the cramps still have not gone away.  I just keep

> rucking hoping to get a little faster once I find my groove.  I pass

> he 2 mile mark and still feel the pain in my side.  I hit the

> urnaround mark and my HR is at 173. I decide to walk and get it down

> o under 150.  Takes about 30 seconds and I start running again.  Feel

>  little better but still pain.  I hit the 3 mile mark and decide to

> ick it up a little bit.  Feeling strained but not going as fast as I

> ould have liked.  I hit the final turn and decide to go all out down

> ill to the finish,  pass a couple people and hit the finish line.  I

> ctually felt better once I started going all out.  I need to remember

> hat for next time.  RUN 34:06 (8:31 mile per minute pace) avg. HR 164
> I still beat last year’s time by 5 minutes but the swim KILLED ME!  My

> 5 mile bricks at 22 mph and 8:00 miles mean nothing if I max my HR on

> he swim.  I paid for not putting in enough distance time in the pool

> nd I have got to work on my form.  I burned up all of my matches in

> 8 minutes.  I think I could have squeezed out a 1-3 minutes on the

> ike and run but I had an avg. HR for the entire race around 168 well

> bove my LT. So I don’t think I could have gone much faster without

> isking a complete blow up.  6 weeks to Chattanooga.

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