You call them hills, they are mountains to me, after all they call it Mt. Arab, not Hill Arab and there must be a reason for that! Maybe it has to do with the four inclines averaging 4-7% and up to a mile long before reaching the mountain road? It could be the mile climb on the road leading to Mt. Arab road? Or the turn onto the one lane road that climbs another 6-8% to the turnaround?
The Tupper Lake 1/2 IM and sprint races were held on Saturday, June 28 on a beautiful, though ultimately hot, calm day. Three of us participated in the sprint, with MW being the ultimate victor. I won the swim (lessons paid off), Eileen crushed us on the bike, MW crushed me on the run. Results are here.
Truth is I did get scared coming down Mt. Arab, which is when Eileen passed me like an out of control 14 year old who was fearless. I was continually braking, scared of bumps, stones, cracks in the road or anything else that might make me fall. That is not a good strategy to have when trying to bike fast.
MW caught me just past mile 3 on the run when the temperature out on shade-free highway 3 seemed to rise uncontrollably. He was very encouraging though, saying "we still have a long way to go!". Exactly what one wants to hear when he is melting on the course. Bastard. How about, "hey Mike, don't worry, it's only three miles to go, no problem, you are looking good, keep it up?" Nah, bury a knife in my mental thinking and run on. Bastard.
The volunteers were great on the course, the water was calm, we had assigned spots by age group in transition, fluids at water stops were cold, we had a motel steps from the start/finish, the post-race beer and barbeque were tasty.
The Erie Canal, Running Paradise
Showing posts with label Tupper Lake Tinman. Show all posts
Showing posts with label Tupper Lake Tinman. Show all posts
Monday, June 30, 2014
Wednesday, June 25, 2014
Tupper Lake Triathlon
The weather looks delightful for Saturday's sprint triathlon at Tupper Lake, NY, located deep in the Adirondack Mountains. Jan will be spectating due to a large boot holding her Achilles tendon secure, but Mike, Eileen and myself are competing in the race.
The sprint is actually more of an afterthought on this day, as the 1/2 IM distance is the star of the day. Typically 100 people do the sprint distance, .6m swim (or .5 depending on what you read), 18.6m bike (including a few rolling hills and climb up Mt. Arab) and a 6.6m run (or 6.2, depending on what you read again). Usually 400+ competitors are in the 1/2 IM.
The sprint is a mass start (though 100 isn't much of a mass nowadays), beginning at 8am. It will be nice to see where my main competition is throughout the race (Eileen and Mike).
I think these sprint distances favor a runner assuming you can come off the bike feeling peppy. Typically a sprint triathlon with an 800-1000 yard swim would be more likely to have 3.1 to 4 mile run.
Ten reasons to like competing in the Adirondacks;
1. Our motel is right next to the transition area. I mean hop a small fence and my bike is maybe 50 yards from my room!
2. Obviously this means no waiting for a port-a-john, I can use my own motel room!
3. The Adirondacks are beautiful anytime of the year.
4. I beat Mike a couple of years ago in the Tupper Lake 1/2IM. Oh, so he had a flat tire and drank hot Gatorade from a water stop and felt queasy. It's not my fault he has a sensitive stomach. A win is a win. Maybe I can make this a two-peat. I certainly can't beat him in a running only event anymore.
5. The Tinman events are relatively small. I almost finished the Disney 1/2 IM a few years ago, there were 2,000 people in the race. We were crunched in so tight in transition it was ridiculous. I don't need or want the big crowd.
6. Tinman will be a spectator friendly event for Jan.
7. An Irish pub opened recently in the village of Tupper Lake. I think that sounds like an after-race possibility for dinner?
8. It's always nice to ride a bike on roads when we are the main attraction instead of automobiles.
9. There are only two hills on the run course. Sure, they are more like mountains and one feels like a mile long, but still there's only two.
10. Did I mention this is the weekend someone close to me turns 55?
The sprint is actually more of an afterthought on this day, as the 1/2 IM distance is the star of the day. Typically 100 people do the sprint distance, .6m swim (or .5 depending on what you read), 18.6m bike (including a few rolling hills and climb up Mt. Arab) and a 6.6m run (or 6.2, depending on what you read again). Usually 400+ competitors are in the 1/2 IM.
The sprint is a mass start (though 100 isn't much of a mass nowadays), beginning at 8am. It will be nice to see where my main competition is throughout the race (Eileen and Mike).
I think these sprint distances favor a runner assuming you can come off the bike feeling peppy. Typically a sprint triathlon with an 800-1000 yard swim would be more likely to have 3.1 to 4 mile run.
Ten reasons to like competing in the Adirondacks;
1. Our motel is right next to the transition area. I mean hop a small fence and my bike is maybe 50 yards from my room!
2. Obviously this means no waiting for a port-a-john, I can use my own motel room!
3. The Adirondacks are beautiful anytime of the year.
4. I beat Mike a couple of years ago in the Tupper Lake 1/2IM. Oh, so he had a flat tire and drank hot Gatorade from a water stop and felt queasy. It's not my fault he has a sensitive stomach. A win is a win. Maybe I can make this a two-peat. I certainly can't beat him in a running only event anymore.
5. The Tinman events are relatively small. I almost finished the Disney 1/2 IM a few years ago, there were 2,000 people in the race. We were crunched in so tight in transition it was ridiculous. I don't need or want the big crowd.
6. Tinman will be a spectator friendly event for Jan.
7. An Irish pub opened recently in the village of Tupper Lake. I think that sounds like an after-race possibility for dinner?
8. It's always nice to ride a bike on roads when we are the main attraction instead of automobiles.
9. There are only two hills on the run course. Sure, they are more like mountains and one feels like a mile long, but still there's only two.
10. Did I mention this is the weekend someone close to me turns 55?
Thursday, January 3, 2013
Looking Back, Looking Ahead
I had many running goals for 2012 but really met only two of them; completing my first (and last) half-ironman and my fifth (and last) Marine Corps Marathon. MCM was also the 19th marathon I completed (and last). I also finished fourth in the Rochester Runner of the Year contest, which was nice. (Jan and Pete also finished fourth. Top five get awards).
The marathon has always been a challenging distance for me, at least to complete it at the pace I wanted. My goal was always to qualify for Boston and many times run much faster than the necessary time required. This usually resulted in me not reaching either time goal. I made the BQ time once and ran the 1996 Boston Marathon. If you look at the race time prediction charts none of my marathon times match up to what the charts said I was capable of running. This includes when I used to run 37-39 minute 10k's to the 45-49 minute 10k's I run now.
Since ultra-distance races (which I consider anything longer than the Olympic distance triathlon and half-marathons in running) are out of my future plans, here, finally, are my sports goals for 2013.
1. Beat Mike Weinpress in every race we compete in. He has been a training partner, racing nemesis and friend for longer than we can remember. I think we both had hair on our heads when we began running. Despite this I still enjoy beating him in a race and know I had a good race when this does happen. 2013 will be the year of "beat MW".
2. Train for and run a "fast" mile on the track. In 30 years of running I never trained specifically for the mile and my fastest ever was a 5:13, though there were a few times I ran in the 5:20's during longer races. I'm spending the next eight weeks or so doing just that. Fast now means under 6 minutes. This training will leap-frog me into faster 5k's -10k's for 2013.
3. Run under 7 minutes a mile at races in the 5k-5 mile distances and 45 minutes or less in at least one 10k.
4. Bench press 200lb 4x on my home gym weight machine. My best ever is 200lb one time.
5. Beat Amanda and Jan on our virtual bike trip to Oregon - 3,000 miles.
6. Commute to and/or from work by bike more often, at least 1x per week when weather allows.
7. Lose at least 6lbs. During a recent physical exam my doctor said I was in good shape, but noted 5 years ago they weighed me in at 170 and 3 years before that 162. Dr. Sarnov said I must have been training hard for some race to be 162. That was the year I missed a BQ time at MCM by 63 seconds and ran the Philadelphia Marathon 4 weeks later, missing BQ by 10 minutes. He laughed when I said I knew I was fat and needed to lose weight.
That's all the goals for now. Feel free to share one or more of your goals.
The marathon has always been a challenging distance for me, at least to complete it at the pace I wanted. My goal was always to qualify for Boston and many times run much faster than the necessary time required. This usually resulted in me not reaching either time goal. I made the BQ time once and ran the 1996 Boston Marathon. If you look at the race time prediction charts none of my marathon times match up to what the charts said I was capable of running. This includes when I used to run 37-39 minute 10k's to the 45-49 minute 10k's I run now.
Since ultra-distance races (which I consider anything longer than the Olympic distance triathlon and half-marathons in running) are out of my future plans, here, finally, are my sports goals for 2013.
1. Beat Mike Weinpress in every race we compete in. He has been a training partner, racing nemesis and friend for longer than we can remember. I think we both had hair on our heads when we began running. Despite this I still enjoy beating him in a race and know I had a good race when this does happen. 2013 will be the year of "beat MW".
2. Train for and run a "fast" mile on the track. In 30 years of running I never trained specifically for the mile and my fastest ever was a 5:13, though there were a few times I ran in the 5:20's during longer races. I'm spending the next eight weeks or so doing just that. Fast now means under 6 minutes. This training will leap-frog me into faster 5k's -10k's for 2013.
3. Run under 7 minutes a mile at races in the 5k-5 mile distances and 45 minutes or less in at least one 10k.
4. Bench press 200lb 4x on my home gym weight machine. My best ever is 200lb one time.
5. Beat Amanda and Jan on our virtual bike trip to Oregon - 3,000 miles.
6. Commute to and/or from work by bike more often, at least 1x per week when weather allows.
7. Lose at least 6lbs. During a recent physical exam my doctor said I was in good shape, but noted 5 years ago they weighed me in at 170 and 3 years before that 162. Dr. Sarnov said I must have been training hard for some race to be 162. That was the year I missed a BQ time at MCM by 63 seconds and ran the Philadelphia Marathon 4 weeks later, missing BQ by 10 minutes. He laughed when I said I knew I was fat and needed to lose weight.
That's all the goals for now. Feel free to share one or more of your goals.
Monday, July 9, 2012
What Next?
It's always difficult to finish a major race and find the motivation to keep training at a decent level, and for some people to train at all. There has to be some mental and physical down time. But, depending on how you did in the race, it's not always easy to convince yourself that is exactly what needs to be done. This is especially true if the race was a long event, like a half-marathon to ironman distance.
What if you fell short of a goal time? Do you pick up training where you left off and look for another race? Once I ran the Marine Corps Marathon missing the Boston qualifying time by 63 seconds. A week later I felt pretty good, was desperate for a BQ time and signed up for the Philadelphia marathon. Three weeks to "train". In hindsight Philly was a good race for me, but I fell apart around mile 19 and missed qualifying by 8 minutes.
Eight days ago I completed a goal race, the Tinman half-ironman. My finishing time was about 30 minutes slower than the slowest I thought possible, but I am still proud of myself. All sorts of thoughts go through my head; do I spend six months next year or the year after and try again, hoping for a better time? It's always a crap shoot for the weather, staying healthy, and even if I cut 30 minutes off my time, so what? I'd finish in the top 30% of my age group instead of 50%? I can't find the motivation to think about that.
The immediate goal now is running the Marine Corps Marathon in 16 weeks. It's great to have a plan in place, not fall into some depression because I don't know what to do next. Exercise needs to be a continuous life-long process. Having goals helps keep you motivated, whether it's the local 5k, a sprint tri, trail running, or incorporating a race with travel plans. It doesn't even have to be running. Sacrilege, I know, but the body was meant to move, not blob out at a desk, behind the computer or in front of the television.
What if you fell short of a goal time? Do you pick up training where you left off and look for another race? Once I ran the Marine Corps Marathon missing the Boston qualifying time by 63 seconds. A week later I felt pretty good, was desperate for a BQ time and signed up for the Philadelphia marathon. Three weeks to "train". In hindsight Philly was a good race for me, but I fell apart around mile 19 and missed qualifying by 8 minutes.
Eight days ago I completed a goal race, the Tinman half-ironman. My finishing time was about 30 minutes slower than the slowest I thought possible, but I am still proud of myself. All sorts of thoughts go through my head; do I spend six months next year or the year after and try again, hoping for a better time? It's always a crap shoot for the weather, staying healthy, and even if I cut 30 minutes off my time, so what? I'd finish in the top 30% of my age group instead of 50%? I can't find the motivation to think about that.
The immediate goal now is running the Marine Corps Marathon in 16 weeks. It's great to have a plan in place, not fall into some depression because I don't know what to do next. Exercise needs to be a continuous life-long process. Having goals helps keep you motivated, whether it's the local 5k, a sprint tri, trail running, or incorporating a race with travel plans. It doesn't even have to be running. Sacrilege, I know, but the body was meant to move, not blob out at a desk, behind the computer or in front of the television.
Tuesday, July 3, 2012
Tupper Lake Tinman
"Raquette Pond was angry that day, my friends, like an old man trying to send back soup in a deli."
I was a mess in transition, tired, a bit disoriented, Jan came over and got me straightened out and I took off in a full...walk. Then the hills and heat really got to me. Fortunately Jan and Lou met me around 5+ miles with water, electrolytes and most importantly moral support. That's when I found out Mike had dropped out in the first mile of the run with leg cramps. I felt like crap, was running 10+ minute miles, my calf was cramping up and wasn't sure about being able to finish. They made me keep going, following me on their bikes for much of the last 6 miles. My daughter Amanda's voice kept playing through my head, "patience Dad, this it all about finishing". Amazing how much the athletes in the rear of the pack support each other, it was nice and helpful, you can talk a lot more when combining walking with running. Around 10 miles I felt better, except for the cramping that would appear after every 4 minutes or so of running. It was a slow slog to the finish, about 30 minutes slower than anticipated, but at least I did finish my first and last half-ironman.
 |
| Jan/Me Transition Prep |
Well, maybe not that bad, but it was a bit undulating for the 8:00-8:20am starting times.
I chose the Tinman race because wetsuits were allowed, the cost was $100+ less than IM trademarked races, and most importantly, the weather would be in the highs of 70-75 at most (Typically I don't race well in heat). I was correct on 2 of the 3 criteria.
It was near 70 at 7am. By noon we were in the 80's with bright sunshine and lots of wind (the wind was okay for the run, a bit rough for the swim and darn hard on 30+ miles of the bike, the 80's did not feel good on the run). Jan opted out of competing for the day, having completed an IM and four previous .5 IM's in her triathlon career, she didn't see the need to beat herself up in the heat and wind. I needed to get the dnf monkey from Disney Florida .5 IM off my back.
Eileen went first, at 8am, for the start of the sprint (.6 mile swim, 18.6 bike, 6.6 run). Lou, Mike and I began in the last wave for the Tinman, at 8:20. Unfortunately Lou had health issues and couldn't complete the swim. Mike decided to talk to the swimmers around him (who talks while swimming?), which gave me an advantage coming out of the water. I ended up about 3 miles ahead of him at the halfway point of the bike, thinking he would reel me in at some point. Unbeknownst to me a flat tire for Mike at 40 miles added another 10+ minutes to his time (why is it always the rear tire?).
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Mike W finishing the bike leg. Jan on left cheering.  |
We had the BEST location for our motel, literally right next to the start/finish/transition area, a 100 yard walk from our bike rack to the motel room (Sunset Park Motel). Didn't have to worry about driving, parking, bathrooms, it was great. Thanks to Joanne for the photos.
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| Finished |
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| Lou, Eileen, Mike W., Me, Jan post-race |
Wednesday, June 27, 2012
Tupper Lake Tinman
It's true, I may be getting a bit anxious about attempting another 1/2 Ironman this weekend. Three reasons for picking Tupper;
1. Can wear a wetsuit
2. In the Adirondacks, should be cooler all day than my attempt at Florida
3. Less expensive than the trademarked IM races ($140 entry fee versus typical $250 or more)
Good news, we can still wear wetsuits so my legs shouldn't be dragging along the bottom of Raquette pond and the race fee remained at $140.
Bad news, the temperature is forecast to be highs of 80-85 and mostly sunny. At least the humidity should be lower than Florida. Amanda get your IV drip ready for me!
Tuesday night I took my bike out for a quick spin. Sunday I had just cleaned the chain and the bike frame and put on a new rear tire (please no flats during the race!). There was a constant clicking sound as my pedal came around while in the big gear. I adjusted the derailleur and it seemed to stop. On my Tuesday ride the clicking was worse and shifting while in the big gear was horrible. D...o...n...'...t h..y..p..e..r..v..e..n..t..i..l..a..t..e! Must breathe. Relax. NOOO. My race is over, I can't fix this! No bike shop will repair it in less than a week!
Which shop do I go to? Sugar's in Spencerport was the closest, I called and he was going to be open till 7pm. I was down there in 10 minutes. Damien told me if I needed parts there was no way it would be ready by Thursday when we are leaving. I was crushed. My race was over once again. He had one hour left before closing and might be able to look at it. On the way to our last swim, 45 minutes later, Damien called. He had it fixed, but was closing soon. Fortunately, as Jan and I were picking up our last pre-race pizza, she noticed Sugar's was still open and it was 8pm. (how great a town do we have where our favorite pizza place and a bike store are in the same plaza?).
Even better, Damien didn't charge me. He is fairly certain that if I don't mash the gears the bike should be okay for the race. Next week I can take it in for more extensive work. I carried the bike away like a newborn child and gently placed it on the bike rack.
My breathing has started to return to normal. Life is good.
1. Can wear a wetsuit
2. In the Adirondacks, should be cooler all day than my attempt at Florida
3. Less expensive than the trademarked IM races ($140 entry fee versus typical $250 or more)
Good news, we can still wear wetsuits so my legs shouldn't be dragging along the bottom of Raquette pond and the race fee remained at $140.
Bad news, the temperature is forecast to be highs of 80-85 and mostly sunny. At least the humidity should be lower than Florida. Amanda get your IV drip ready for me!
Tuesday night I took my bike out for a quick spin. Sunday I had just cleaned the chain and the bike frame and put on a new rear tire (please no flats during the race!). There was a constant clicking sound as my pedal came around while in the big gear. I adjusted the derailleur and it seemed to stop. On my Tuesday ride the clicking was worse and shifting while in the big gear was horrible. D...o...n...'...t h..y..p..e..r..v..e..n..t..i..l..a..t..e! Must breathe. Relax. NOOO. My race is over, I can't fix this! No bike shop will repair it in less than a week!
Which shop do I go to? Sugar's in Spencerport was the closest, I called and he was going to be open till 7pm. I was down there in 10 minutes. Damien told me if I needed parts there was no way it would be ready by Thursday when we are leaving. I was crushed. My race was over once again. He had one hour left before closing and might be able to look at it. On the way to our last swim, 45 minutes later, Damien called. He had it fixed, but was closing soon. Fortunately, as Jan and I were picking up our last pre-race pizza, she noticed Sugar's was still open and it was 8pm. (how great a town do we have where our favorite pizza place and a bike store are in the same plaza?).
Even better, Damien didn't charge me. He is fairly certain that if I don't mash the gears the bike should be okay for the race. Next week I can take it in for more extensive work. I carried the bike away like a newborn child and gently placed it on the bike rack.
My breathing has started to return to normal. Life is good.
Thursday, May 31, 2012
Panic Button
A few days ago I received an email with the headline, "37 Days Until the Race"! This is officially when I began to panic about my 1/2 IM training. That meant participants in the Tupper Lake Tinman triathlon had about 27 days to train and another 10 to rest/peak for the race. Suddenly time seemed precious.
Once in a while I check back in my training log and think, "okay, you swam more than the race distance, biked 50+ miles and ran 10 miles over a three-four day period, so the race should be doable."
But more often than not, I don't feel confident. I should run more, no-swim more, no-bike more... definitely bike more. Most of my time will be on the bike, on rolling hills, lots of hills. I need to bike more. Maybe swim too?
I really feel in good shape to race an Olympic Distance triathlon (.9m swim, 26 mile bike, 10k run). I'm not as confident about the 1.2m swim, 56 mile bike, 13.1m run. Knowing I have 20 days to train though is giving me added incentive to get up in the morning, run at night, swim in a lake and go further or faster than before. Last night was a speed track session, speed being relative. At 5:00am this morning was a fight with my inner-being and alarm clock before getting on the bike indoors and riding 20 miles before work. This was made easier knowing that Jan was going out to meet a friend and run 6 miles. Tonight should be a 5-6 mile run for me.
And so it goes. Thirty more days until we are looking at big orange buoys in Raquette Pond.
Once in a while I check back in my training log and think, "okay, you swam more than the race distance, biked 50+ miles and ran 10 miles over a three-four day period, so the race should be doable."
But more often than not, I don't feel confident. I should run more, no-swim more, no-bike more... definitely bike more. Most of my time will be on the bike, on rolling hills, lots of hills. I need to bike more. Maybe swim too?
I really feel in good shape to race an Olympic Distance triathlon (.9m swim, 26 mile bike, 10k run). I'm not as confident about the 1.2m swim, 56 mile bike, 13.1m run. Knowing I have 20 days to train though is giving me added incentive to get up in the morning, run at night, swim in a lake and go further or faster than before. Last night was a speed track session, speed being relative. At 5:00am this morning was a fight with my inner-being and alarm clock before getting on the bike indoors and riding 20 miles before work. This was made easier knowing that Jan was going out to meet a friend and run 6 miles. Tonight should be a 5-6 mile run for me.
And so it goes. Thirty more days until we are looking at big orange buoys in Raquette Pond.
Monday, March 26, 2012
Half-Ironman Training
My anxiety level flew off the charts yesterday and I wasn't sure why until realizing that the official fourteen week training plan for the Tupper Lake, NY Tinman Triathlon began. This week's schedule includes the Spring Forward 15k road race on Sunday April 1, so it is a bit light. Three days of biking 20-25 miles, three days swimming 1500-2000 meters and four days of running 4-6 miles.
Twenty miles of biking seemed short, when I have already completed indoor rides up to 56 miles, so yesterday I rode 36. Jan, of course, had to do more than me, so she rode 38. But I ran three miles after biking so I could get used to the Uglies feeling.
Uglies are how your legs feel coming off the bike. There is a noticeable tendency to want to walk, or better yet, lay down on the ground and forget running at all. I managed to complete three miles, including two decent hills (which Tupper provides in the first few miles), at the amazing pace of 9:45! Well, it felt like running to me. There won't be any twelve mile runs the day before Tinman, so hopefully my legs won't feel quite so bad? I even thought about having a quick turnover and concentrated on being light on my feet, like Coach Troy teaches, but at 9:45 that must not have been happening anyplace but in my mind.
Twenty miles of biking seemed short, when I have already completed indoor rides up to 56 miles, so yesterday I rode 36. Jan, of course, had to do more than me, so she rode 38. But I ran three miles after biking so I could get used to the Uglies feeling.
Uglies are how your legs feel coming off the bike. There is a noticeable tendency to want to walk, or better yet, lay down on the ground and forget running at all. I managed to complete three miles, including two decent hills (which Tupper provides in the first few miles), at the amazing pace of 9:45! Well, it felt like running to me. There won't be any twelve mile runs the day before Tinman, so hopefully my legs won't feel quite so bad? I even thought about having a quick turnover and concentrated on being light on my feet, like Coach Troy teaches, but at 9:45 that must not have been happening anyplace but in my mind.
Tuesday, February 14, 2012
Pancakes
Light, fluffy, covered in real butter and syrup, now that is good eating! Pancakes are good for breakfast, lunch or dinner. They can be rolled with a sausage link in the middle, smothered in strawberries or blueberries, stuffed with chocolate chips and/or walnuts, flavored with vanilla and leftovers stored in the fridge to be quickly reheated later.
I am no longer waffling on competing at the Tupper Lake Tinman half-ironman on June 30th. Jan and I mailed in our entries Sunday. For the privilege of registering online we could have paid another $6.50 each, which I declined to do. Really, a $6.50 service charge, are you kidding me? I'm doing the race organization a favor, reducing paperwork and handling and I get charged, especially that much? Ridiculous.
Okay, that's the vent. Now the training begins. The super-secret 14 week training plan starts the end of March, but biking, running and swimming are happening now. Rumors are that Lou and Mike have sent in entries and Eileen is doing the Olympic distance. It should be fun!
I am no longer waffling on competing at the Tupper Lake Tinman half-ironman on June 30th. Jan and I mailed in our entries Sunday. For the privilege of registering online we could have paid another $6.50 each, which I declined to do. Really, a $6.50 service charge, are you kidding me? I'm doing the race organization a favor, reducing paperwork and handling and I get charged, especially that much? Ridiculous.
Okay, that's the vent. Now the training begins. The super-secret 14 week training plan starts the end of March, but biking, running and swimming are happening now. Rumors are that Lou and Mike have sent in entries and Eileen is doing the Olympic distance. It should be fun!
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