Spencer's 70.3 Tester

Saturday September 4, 2010

What a day it was! I set out with the personal goal to complete a 70.3 Half Ironman as a training event in preparation for the upcoming CAF Challenge in late October 2010.
I DID IT AND FINISHED :)
Swim 1.2 miles; Bike 56 miles; Run 13.1 miles = "70.3" all in one day.
Here are the details:
I started my day in the pool at 24 Hour Fitness in Carlsbad at 05:35am and finished the run at 2:35pm - my day was 9 hours long however I completed the swim, bike & run in 7 hours not including transition times.

Swim: 1.2 miles (77 x 25 meters in the pool) = 0:42:50 minutes (my fastest pool time to date)
T1 = 15 minutes (nice shower and changed into dry cycling clothes)
Bike = 56 miles in 3:51:06 (rode 22 miles from Aviara to Carlsbad Village then back to La Costa then El Camino to Olivenheim and a few loops to burn up the clock before arriving at Stagecoach Park at 8:30am to meet the TT Group for the 31 mile bike ride; a 30 minute rest; and we departed at 9am) I hit the 56 mile mark at Home Depot and turned off my Garmin to save it's battery as I needed it on the run. Then I bit the bullet and cycled up Aviara Parkway back to my car at the 24 Hour Fitness gym at Palomar Airport Road in Carlsbad).
T2 = 15 minutes (another nice shower, changed into dry running clothes, compression socks, suncream, ipod, fuel belt etc.)
Run = 13.1 miles in 2:20:42, which is a 10.18 min/mile pace; I ran up to Aviara Parkway and down Poinsetta to the coast, the marine layer/fog was still out and provided a nice cover for my run up to Tamarack in Carlsbad where I reached the half way point and took a return route back to my car. I took it steady on the first half of the run and did not experience any heavy legs feeling; during the second half of the run I could feel the output from the day but kept it steady with a couple of 30 seconds walks to take on fluids; the climb up Pointsettia Road was tough but it was downhill from Aviara Parkway to 24 Hour Fitness; I was really starting to feel it and fade over the last 2 miles. These were tough at which point it became a mind over matter game. I kept thinking of all those images of the runners staggering and collapsing at the end of the Ironman races and could certainly feel their pain. I believe I reached the edge of my training ability as my Garmin beeped at me that I just completed 13 miles; so after a short lap of the parking lot I reached 13.1 miles. I walked into 24 Hour Fitness and purchased a large water, Muscle Milk, protein bar and isolate drink. I was starting to feel light headed so I sat outside the gym on the floor in the shade and consumed my food and drinks. After 10 minutes or so I was feeling better and drove home. My wonderful wife provided the best support as always with a nice bath already filled with cold water. I gave my legs a cold soaking and then had a warm soaking followed by 1.5 hours of sleep. My mind felt detached from my body but when I woke up I felt human again.
I rested and after a great dinner we watched a movie and I hit the rack around 10:30am. This morning at 6:00am it was a new day and I feel awesome; I have the Crocs on my feet and other than walking down the stairs backwards and a few twinges in my feet and hips I feel wicked.

Say goodbye to Mr. Clydesdale (200+ lbs); I've been on a campaign to break out of this category every since I started training for triathlons a little over 4 months ago. I've come down from 218 lbs to around 203 lbs in the past few weeks and in the last week have seen 201.5 - 203 lbs after some great training. I started Saturday September 4, 2010 weighing in at 201 lbs and after my 70.3 event I was 198 lbs. Now I know that has a lot to do with water loss; and when I went to bed I was 200 lbs. This morning I weighted in at 199.5 lbs. I know I will swing in and out across this line but the good news is that I'm heading in the right direction and will continue on this path. Several years ago I noticed on the wall of my Doctors office a BMI (body mass index) chart that said for a 6'1" male in his 40's then the BMI weight should be 185 lbs. I thought that was impossible; but now I believe that is reachable with a huge focus on fitness, diet, yoga and maybe a couple of other Indian based health remedies!!

Spencer Lawes