Week 11/18 - Olympic Triathlon Training

This was a slow week because I had to taper and rest for today's Olyumpic Tri.  Having said that, today's effort (more on that later) was probably the hardest in a long long time.

Totals this week:

Swim: 5,150 yds
Bike:  70 miles
Run: 166 min (aprox. 16-17 miles).

Clearlake International Tri reflections and real results

Well, Clearlake is done and I gotta say that I had an amazing time.  It was a great race and during I decided that I want to go for the 1/2 IM.  More on that later.  First, some reflections

Swim

As a strategy, I have decided that I will always start on the back right of the group.  I do not want to get caught int the kicking and pushing of the pack.  I followed this strategy yesterday and it worked great.  During the entire swim I felt very comfortable, good and I was actually passing people.  I ended up coming out 16 in my age group (39 people) and 52 out of 110 in my overall group (all 39 and under).  Like I said, I felt really good and my pace was actually better than planned.

Bike

The bike started off with problems.  First, my right shoe would not clip.  Then, 2-3 minutes into the ride, I broke my left shifter.  This means that I rode with the small spoke (plato) all the race.  Like Tommy (Guardia) said, I probably looked like a Monkey at a fair: pedaling and pedaling.  But, anyway, I did not let this syche me out and I rode as fast as I can.  My legs tired more, I guess, but I decided that I had enough cushion in my planned time run since I had estimated 70 min there.  All in all, my bike time was 3:40 min more than planned, which sux, but still pretty good.  

Run

I knew going into the run my legs were tired, and I would probably walk a lot.  BUT, I had decided I would do my best to stay under 3h20m overall.  Eventually this did not happen, as I allowed myself the time because of the bike problems.  I ran the entire first loop, with no walking, but had to start walking more and more in the other loops.  I am not sure how much I walked, but it was at least 10-15 minutes of the overall time.  I ended up doing better than planned, at 1h06m

After all was said and done, I beat my estimated/planned time by 40 seconds, which is very comforting given the bike issue.   I am very pumped up to break the 3 hour mark in the Memorial Herman Olympic tri in 5 weeks, and to do that I need to concentrate to improve the run to break the 10min/mile pace, and just do my previously planned 18.6 mph in the bike.  If I can do both, and just maintain my swim, it is very possible.

 

Clearlake International Pictures

Some pics from yesterday. Race review to come.

T-14 hours

So, this thing is tomorrow.  I am all packed up and ready to go to my Abdiel's house (Abdiel, thanks for the offer, that extra 30 min of sleep will be priceless).  I am going over a lot of details in my head, I guess that means that I am taking this a lot more seriously than previously thought.  

I will try to post a couple of more pics before the race, and after.  To the few (1-2) who read this, thanks!  I will give it my best, but always thinking this is my "dry run" for the Sept. 30th. with 5 weeks to improve, train and set 2nd time goals.

Week 10/18 - Olympic Triathlon Training

This was the Taper week for Clearlake.  It did not feel like it, although the distances probably reflect it.  I decided to go do the bike route Friday morning, and it was frickin' hot.  I could barey (really!) finish the 45 min walk afterwards.  The bike felt great, though, and I did 40 miles, and not the 28 mile course.  Friday got me thinking about the 1/2 IM, and we'll have to see.  I got nervous about doing the 2 Olympic distance races in the next 6 weeks.  But I know I'll be fine, I just want to do a good time

This week I decided not to do the 25 mile bike (2nd one), as my legs are tired and I need to concentrate on running in the next couple of days of taper.  

Swim: 4,500 yds
Bike:  65 miles
Run: 135 minutes (approx. 14-15 miles), plus 45 min walk

Just to get them out in the open now, these are my goals for Clearlake:

Swim - 37 min

T1 - 4 min

Bike - 90 min (at around 18.6 mph, and it is 28 miles and not 25 miles)

T2 - 3 min

Run - 70 min

Total:  3 h 24 min

I think if I push it I can do 3 h 12 min (pushing the bike to 19mph and the run to 60 min, and cutting T1 to 3 min).  This would be equivalent to 3 h 3 min in the REAL Olympic. 

Our son's progress

Today  Em and I met with Dr. Harris and Maureen to review the progess of my son, Tomas, after 6 months of therapy.  Even though we see him everyday and know he had impoved amazingly, the results of the evaluation were nothing short of PHENOMENAL.  

There is so much information that it is amazing.  We don't want to share too much, so here it goes, in a nutshell.

Wechsler Intelligence Scale

Verbal IQ :  went from 61 to 81

Performance IQ:  went from 5o to 100 (WOW)

Processing Speed:  from 60 to 73

Full Scale IQ:  WENT FROM 35 TO 86..

     Remember, anything under 75 is considered a form of Mental Retardation.  Anything between 90-110 is considered Normal.  So Tomas is 4 points away from NORMAL.  Pardon my french, but isnt' that fucking awesome?????????

Language

Reception / Understanding:  went from a level of a 35 month old to the level of a 42 month old (7 month improvement).  They said this was normal for 6 months.

Expression :  went from the level of a 23 month old to the level of a 40 month old (17 months). AWESOME improvement.

There is a lot of data they collect, analyze and then Tomas  has totally surpassed their expectations,  and they are amazed, excited and enthusiastic about his improvement and chances.  

Emily and I are very thankful for all the work Dr. Harris and his team had done with Tomas.  And want to encourage everybody (for the few readers of this blog, please share if you wish) to treat Austim. Let's create more awareness.  It is totally treatable with love, sacrifice and determination.  We owe it to our kids.

God bless. Today is a good good day.

Week 9/18 - Olympic Triathlon Training

By far the most grueling week of training ever for me.  But so cool to be able to train whenever I want and totally get to be in the shape I am getting to be in and seriously consider doing a 1/2 IM in November.  I seriously am. 

This week I could not the last 1,000 yd swim because I wanted to be with my kids, but the rest was done:

Swim: 4,750 yds
Bike:  98 miles
Run: 140 minutes (approx. 15 miles)

Taper starts now for Clearlake.

Invertir en el Deporte en Panama

Hoy escuche algo que me parecio fantastico. Gran Bretana, despues de las Olimpiadas de 

Atlanta (1996) donde solo hicieron 1 medalla de oro, crearon una Loteria especial donde los 

fondos iban hacia crear Atletas que los representaran en las futuras olimpiadas. Aqui los 

resultados:

1996 - 15 Total (1 Oro), Rank#36


2000 - 28 Total (11 Oro), Rank#10


2004 - 30 Total (9 Oro), Rank#10


2008 - 47 Total (19 Oro), Rank#4


2012 - 54 Total (25 Oro), Rank#3 (a la fecha, faltan 2 dias)

Sera que en Panama hagamos algo asi, SIN CHANCHULLO?

Week 8/18 - Olympic Triathlon Training

This was a Recovery week, specially given the fact that I went to Austin for 4 days.  However, I did take my bike and rode 25 miles in the nice Austin hills (thanks to Victor Vasquez for the hospitality)  

As always, my totals this week were

Swim: 2,750yds
Bike:  61 miles
Run: 85 minutes (approx. 8-9 miles)

The next two weeks will be tough.  I am NOT doing a Taper for the 1st Olympic Tri, but going all out. The week of I will take it slow.  

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