So...Tonight's report is a little interesting. So as predicted the splits were posted tonight. What perplexes me though is that the time are different. So I'm not to sure what exactly happened but everybody's time is different so therefore nothing really changes place wise. So here are my results.
Place Plc/Div # Age
19 3/5 14 Andy Westbrook 23 M
Swim: Place Time
5 2:10
Transition 1:
0:59
Bike: Place Time Bike+Run Place & Time
38 32:22 31 35:31
Transition 2:
0:58
Run: Place Time
18 18:56
Final Place and Time
19 55:24
So the results are actually what my watch said. Something must be off with their total time. I do think my swim was under 2 mins, its just the mat was about 20 yards out of the water so that would be the reason I would say that. Again it looks like my bike needs some work. My swim place was great, and my running time was right on par with my place. But my bike time is lacking so that will be the focus of the next couple of weeks.
This afternoon I started thinking about my next races. Triathlon and running. And as much as I want to do the Tellico Sprint because it would be an open water swim I'm thinking about holding off. My main reason is I'm afraid I'm going to get burned out and I'm scared I'm going to get injured too, only 3 weeks between the races is not enough to improve so most likely I'm going to hold off. So just like the Tri 201 prepares me for my big goal will be Fall Creek Falls Tri...and at some point I might do another sprint, but I really want time before my next tri to get better at the bike so we'll see.
Tuesday, June 29, 2010
Panther Prowl Race Report
Preface: This race was super exciting for me. I think it was because it was on my birthday and unlike the Foothills Sprint I was somewhat ready and had one tri under my belt. Also I had some goals to shoot for like place in my age group and get under an hour even though it was a short race haha. Well all the results aren't in yet but I'll do my best to give you a report.
This race course was great, lots of fun on the bike and the run. The bike was fast and flat and the run was in the shade on a green-way. We got there right at 6:30 when we were suppose to be there. Not many people were there which I liked, the set up of the transitions area was not idea, it was small and cramped and to get out you had to do like a zig zag that was really annoying. Sam and I got our packets and started warming up. It was a nice easy run and then we got on our bikes for a quick spin. I debated not doing this but I had to do some urgent bike maintenance early that morning and I wanted to make sure it was good enough for the race. On our way back I had a great surprise though, I saw a Benz S class driving and I knew who it was right away my only reaction was holy crap! Clay came! And that was only the beginning. After finishing the bike we did a quick swim warm up and got ready to race. Having Clay come early was great cause I he's able to give you the last minute encouragement in telling you you can break 2 mins on the swim and give you some pointers on swim too.
Here you can see Clay and I talking about the last minute swim plans...well not really but it sounds official and all professional sounding.
This race was very small which I liked, however not many people were racing in it that I knew except for a handful. I was glad to see Joel was there too. And with all the extra time before the race because of all the mass confusion at the pool you can see the 4 of us just killing time and talking about how these stupid tri tops create a lot of drag.
Another thing to add before I start my race report is that for the first time I was wearing a heart rate monitor. Under the recommendation of Shahin we wanted to see how my body reacted during the race.
Swim:
The swim was pretty good. If you saw me start you would have laughed really hard. I did one of those swim starts like the 10 and unders do in summer leagues. In tri's you're not allowed to dive, but I started to anyways but caught myself in the middle of it so it looked pretty friggin bad lol. I kept a good pace not sure how my splits were, maybe next race I'll get somebody to take splits. I may have finished under 2:00 too the splits haven't come in yet, but I know I was really close to it. If its not under 2 i'll blame the tri top because I could feel the drag from wearing that its not fun.
You know I hadn't looked at this picture closely til now, and I'm not going to lie despite the drag I felt, I'm looking pretty good. I've never really seen myself in photo or video, but I like the form I have. I just need to adapt my stroke for open water swims now.
Transition 1:
My T1 was pretty routine, I didn't run into any problems, I was seeded probably # 6 in the swim so nobody was there to get in my way. I felt exhausted from the swim thought so instead of rushing through the T1 and risk forgetting something I just took a couple extra seconds to make sure I was good to go.
Bike:
My bike was going to be lots of fun I thought. But I was still breathing very heavy from the swim. My first mile in the bike I was in just kind of a panic cause I couldn't get my speed up to 20mph like I wanted. I think when riding on Saturday I didn't factor in the fact I was drafting which means I was much slower on Sunday. I was fortunate on the bike though that there weren't many hills. What sucks about it being a sprint race, is just that its a sprint the whole time, I know I can do the distance, but I just now want to do it fast. I got passed by 3 or 4 people one being Ali, and I had counted that there were only 5 people in front of me at the turn around. So I felt pretty good. Unfortunately around mile 8 I felt that back cramp come back..which now I have to figure it out again. Cause I had a good bike posture this time, at least I thought so. In the picture below you can see that I have the flat back and hips tilted forward. This picture was also a huge point in my race. I turned this corner and was so focused on passing this girl that all I heard was people yelling GO Andy...and it wasnt just clay and my parents. I heard girls too lol, and I was just like wait thats different. Ah man what a great feeling, even in such a short race having supporters was my favorite part of the race.
Here is the bike in up to T2 as I was passing the cheering section.
And here are the great supporters that surprised me with a schweet sign.
As I said I was wearing a HR monitor along with my schweet new watch I got for my birthday. This gives you a good idea of what my speed, route, elevation and HR were like, pretty awesome I might add. Click on the run title too to see what my run data was like.
T2: My T2 was good, it was a quick transition out of my bike shoes to my running shoes. The only problem I had was knowing where to go, I must have not been listening very well pre-race. Luckily people were yelling and asking where to go so I just followed.
Run:
As I said coming into the bike all I heard were people cheering for me "Go Andy" what a great feeling again I might add. So on the run out I got to see who all it was, and read the sign that was specifically for me!
The run was fine up until the half. I had a really good pace going of around 7:40. At the turn around though I was just ready to finish, I was starting to cramp and I didn't know it but my HR was going through the roof. I got through the next mile but the last half mile I got really nauseated and felt like I was going to varmic, that goodness I didn't and I made it to the end of the finish line. You can see where I did get sick though and walked for a couple seconds, but as soon as I stopped I was just like...NO Andy, You have to run this whole thing, you can do it. So I picked up up the pace and ran hard to the finish. At the same time I was looking at my watch and just thinking holy cow I'm going to be sub 1 hr.
I have to say of the few pictures of me running, they're not too bad some people look like they're dying but me, I look like I'm running on air in my Nike's.
Finish: The end of the race was rewarding the first thing I did was smile to Katie, Joel, Jessica, Clay and Kristin cause they were there with another sign! At the same time though I was schweaty and exhausted I cooled down quickly haha, and my mom got this funny picture
From there we waited for some fellow Fleet Feet people to finish and cheer Sam on as he finished his race.
What a finish - I was so impressed, Sam did a great job for his first tri, I'm sure he learned a lot and is still processing it all, cause I know it took me a while to after foothills. Look that picture too, look how jacked he is as bobby said about my picture below "Hey I need to do some laundry, can I use your abdominals?" lol great line The Bobs. Did I mention how surprised I was when he told me he had gotten people to come to the race.
Here is a picture of us all together at the finish :)
Results: Well I don't have the splits in yet, but I got both of my goals! I got 2nd in my age group WAHOO, my prize was a cool backpack, and I got below an hour!!! Quite possible the best birthday gift to myself from myself.
Birthday Gift: The best birthday ever! I think more than anything in that day I realized how loved I am from my community. I didn't tell anybody before, but really the only birthday gift I wanted was support from friends whether it was showing up at the race or getting together for me. I got both I had friends show up and support and I got a dinner at Aubrey's with my best friends. I had picked up on the dinner at Aubrey's cause Wasabi Bobby spilled the beans but it still meant so much. They even gave me the coolest cake ever it had little men on it dong swim:bike:run. I think what made it special is that I celebrated people's birthday throughout the year and was just glad to spend time with them on that day. But when its you're birthday and people gather in celebration for you its just a lot different. You see the love of Christ in that community. Last year, yeah I had some community, but none like I do this year. Like I said in my first post...its been one heck of a year. God has taught me so much, particularly through the community I have at fellowship. Love you all.
This race course was great, lots of fun on the bike and the run. The bike was fast and flat and the run was in the shade on a green-way. We got there right at 6:30 when we were suppose to be there. Not many people were there which I liked, the set up of the transitions area was not idea, it was small and cramped and to get out you had to do like a zig zag that was really annoying. Sam and I got our packets and started warming up. It was a nice easy run and then we got on our bikes for a quick spin. I debated not doing this but I had to do some urgent bike maintenance early that morning and I wanted to make sure it was good enough for the race. On our way back I had a great surprise though, I saw a Benz S class driving and I knew who it was right away my only reaction was holy crap! Clay came! And that was only the beginning. After finishing the bike we did a quick swim warm up and got ready to race. Having Clay come early was great cause I he's able to give you the last minute encouragement in telling you you can break 2 mins on the swim and give you some pointers on swim too.
Here you can see Clay and I talking about the last minute swim plans...well not really but it sounds official and all professional sounding.
This race was very small which I liked, however not many people were racing in it that I knew except for a handful. I was glad to see Joel was there too. And with all the extra time before the race because of all the mass confusion at the pool you can see the 4 of us just killing time and talking about how these stupid tri tops create a lot of drag.
Another thing to add before I start my race report is that for the first time I was wearing a heart rate monitor. Under the recommendation of Shahin we wanted to see how my body reacted during the race.
Swim:
The swim was pretty good. If you saw me start you would have laughed really hard. I did one of those swim starts like the 10 and unders do in summer leagues. In tri's you're not allowed to dive, but I started to anyways but caught myself in the middle of it so it looked pretty friggin bad lol. I kept a good pace not sure how my splits were, maybe next race I'll get somebody to take splits. I may have finished under 2:00 too the splits haven't come in yet, but I know I was really close to it. If its not under 2 i'll blame the tri top because I could feel the drag from wearing that its not fun.
You know I hadn't looked at this picture closely til now, and I'm not going to lie despite the drag I felt, I'm looking pretty good. I've never really seen myself in photo or video, but I like the form I have. I just need to adapt my stroke for open water swims now.
Transition 1:
My T1 was pretty routine, I didn't run into any problems, I was seeded probably # 6 in the swim so nobody was there to get in my way. I felt exhausted from the swim thought so instead of rushing through the T1 and risk forgetting something I just took a couple extra seconds to make sure I was good to go.
Bike:
My bike was going to be lots of fun I thought. But I was still breathing very heavy from the swim. My first mile in the bike I was in just kind of a panic cause I couldn't get my speed up to 20mph like I wanted. I think when riding on Saturday I didn't factor in the fact I was drafting which means I was much slower on Sunday. I was fortunate on the bike though that there weren't many hills. What sucks about it being a sprint race, is just that its a sprint the whole time, I know I can do the distance, but I just now want to do it fast. I got passed by 3 or 4 people one being Ali, and I had counted that there were only 5 people in front of me at the turn around. So I felt pretty good. Unfortunately around mile 8 I felt that back cramp come back..which now I have to figure it out again. Cause I had a good bike posture this time, at least I thought so. In the picture below you can see that I have the flat back and hips tilted forward. This picture was also a huge point in my race. I turned this corner and was so focused on passing this girl that all I heard was people yelling GO Andy...and it wasnt just clay and my parents. I heard girls too lol, and I was just like wait thats different. Ah man what a great feeling, even in such a short race having supporters was my favorite part of the race.
Here is the bike in up to T2 as I was passing the cheering section.
And here are the great supporters that surprised me with a schweet sign.
As I said I was wearing a HR monitor along with my schweet new watch I got for my birthday. This gives you a good idea of what my speed, route, elevation and HR were like, pretty awesome I might add. Click on the run title too to see what my run data was like.
T2: My T2 was good, it was a quick transition out of my bike shoes to my running shoes. The only problem I had was knowing where to go, I must have not been listening very well pre-race. Luckily people were yelling and asking where to go so I just followed.
Run:
As I said coming into the bike all I heard were people cheering for me "Go Andy" what a great feeling again I might add. So on the run out I got to see who all it was, and read the sign that was specifically for me!
The run was fine up until the half. I had a really good pace going of around 7:40. At the turn around though I was just ready to finish, I was starting to cramp and I didn't know it but my HR was going through the roof. I got through the next mile but the last half mile I got really nauseated and felt like I was going to varmic, that goodness I didn't and I made it to the end of the finish line. You can see where I did get sick though and walked for a couple seconds, but as soon as I stopped I was just like...NO Andy, You have to run this whole thing, you can do it. So I picked up up the pace and ran hard to the finish. At the same time I was looking at my watch and just thinking holy cow I'm going to be sub 1 hr.
I have to say of the few pictures of me running, they're not too bad some people look like they're dying but me, I look like I'm running on air in my Nike's.
Finish: The end of the race was rewarding the first thing I did was smile to Katie, Joel, Jessica, Clay and Kristin cause they were there with another sign! At the same time though I was schweaty and exhausted I cooled down quickly haha, and my mom got this funny picture
From there we waited for some fellow Fleet Feet people to finish and cheer Sam on as he finished his race.
What a finish - I was so impressed, Sam did a great job for his first tri, I'm sure he learned a lot and is still processing it all, cause I know it took me a while to after foothills. Look that picture too, look how jacked he is as bobby said about my picture below "Hey I need to do some laundry, can I use your abdominals?" lol great line The Bobs. Did I mention how surprised I was when he told me he had gotten people to come to the race.
Here is a picture of us all together at the finish :)
Results: Well I don't have the splits in yet, but I got both of my goals! I got 2nd in my age group WAHOO, my prize was a cool backpack, and I got below an hour!!! Quite possible the best birthday gift to myself from myself.
Birthday Gift: The best birthday ever! I think more than anything in that day I realized how loved I am from my community. I didn't tell anybody before, but really the only birthday gift I wanted was support from friends whether it was showing up at the race or getting together for me. I got both I had friends show up and support and I got a dinner at Aubrey's with my best friends. I had picked up on the dinner at Aubrey's cause Wasabi Bobby spilled the beans but it still meant so much. They even gave me the coolest cake ever it had little men on it dong swim:bike:run. I think what made it special is that I celebrated people's birthday throughout the year and was just glad to spend time with them on that day. But when its you're birthday and people gather in celebration for you its just a lot different. You see the love of Christ in that community. Last year, yeah I had some community, but none like I do this year. Like I said in my first post...its been one heck of a year. God has taught me so much, particularly through the community I have at fellowship. Love you all.
Friday, June 25, 2010
Flying Squirrel Take Two!
Last night Sam and I rode the 10 mile course for this weekends race. I'm pumped - I'm disappointed the swim isn't longer cause I know thats my strength, I mean last race I placed 50th in the swim...but I can still make up some good time in the pool at 150 yds. My time is estimated at 2:30, but after talking to Clay I'm going to try and break 2 mins. Today is a day of ADD blogging - I always wish I could swim like a dolphin on my tail fin, found out its called tail walking ah ha...I'm just saying how awesome would that be if you were in the pool with your friends and said look what I can do!
The course on the bike was tons of fun, I had an easy ride last night and it was nice to enjoy the scenery. Although I'm a little sore this morning but I don't know why. This course is fairly flat and has one maybe two gentle climbs if you can even call them that, so its going to be a fast course and I'm excited. I would love to break 30 mins on that, but I don't know if thats possible. Following our easy ride we practiced some T's, I figured I could brush up more and Sam needed to try some. I'm glad he did it before the race, probably would have been pretty stressful, and it was better for him to take a spill then in front of me, than all the single ladies racing with us. Side note - I'm glad they have the age thing on your leg, not that I was planning on it hitting on a girl, but lots of the people look a lot younger than they are, not a bad thing at all, but going to hit on a cougar would not be something I want to do. My first race I saw these three girls that were friends which I thought "Hmm I wonder if they go to UT I wonder who they know, I wonder if they go to crossroad" you know the drill. Well this was in the line where we got marked up...haha I was off on age by oh 10 years they were like 33 lol. I thought it was quite comical.
Also, I realized that I was technically doing the flying squirrel the whole time, I just am not legit enough to ride with my shoes already on my bike. Being a small guy allows you to be pretty agile and I can do the fancy acrobatic moves. So I call it a success today!
Tomorrow Fleet Feet is having a brick workout(Bike to Lake:Open Water Swim:Bike Back), and while I know I shouldn't go the day before my race I've been pretty lazy this week on training and I could use it to stay sharp. Plus its only a sprint race I have some extra energy to spare. I hope to start documenting races and training with videos and pictures this weekend so maybe the 1 or 2 people that actually read my blog will see them.
The course on the bike was tons of fun, I had an easy ride last night and it was nice to enjoy the scenery. Although I'm a little sore this morning but I don't know why. This course is fairly flat and has one maybe two gentle climbs if you can even call them that, so its going to be a fast course and I'm excited. I would love to break 30 mins on that, but I don't know if thats possible. Following our easy ride we practiced some T's, I figured I could brush up more and Sam needed to try some. I'm glad he did it before the race, probably would have been pretty stressful, and it was better for him to take a spill then in front of me, than all the single ladies racing with us. Side note - I'm glad they have the age thing on your leg, not that I was planning on it hitting on a girl, but lots of the people look a lot younger than they are, not a bad thing at all, but going to hit on a cougar would not be something I want to do. My first race I saw these three girls that were friends which I thought "Hmm I wonder if they go to UT I wonder who they know, I wonder if they go to crossroad" you know the drill. Well this was in the line where we got marked up...haha I was off on age by oh 10 years they were like 33 lol. I thought it was quite comical.
Also, I realized that I was technically doing the flying squirrel the whole time, I just am not legit enough to ride with my shoes already on my bike. Being a small guy allows you to be pretty agile and I can do the fancy acrobatic moves. So I call it a success today!
Tomorrow Fleet Feet is having a brick workout(Bike to Lake:Open Water Swim:Bike Back), and while I know I shouldn't go the day before my race I've been pretty lazy this week on training and I could use it to stay sharp. Plus its only a sprint race I have some extra energy to spare. I hope to start documenting races and training with videos and pictures this weekend so maybe the 1 or 2 people that actually read my blog will see them.
Wednesday, June 23, 2010
Flying Squirrel
So as I try to work a big boy job now and train for a triathlon, I use my time wisely at work. This week I've probably clocked 24 hours of work and only done 3 hours of actual work...the construction busniness is slow this week, and being an intern there isn't much to do either. So I've done a lot of researching on triathlon blogs, I try to pick up cool tips to use...I probably retain on 20 % of what I read....I'd say thats pretty dang good for an engineer. The other day I read and watched youtube video's on transitions...who knew you could do it so fast (Thats what she said)...sorry couldn't resist, but I found that I could make up a lot of time here. They have this one thing that's nicknamed the flying squirrel...it sounds and looks schweet. But I've also heard it can be deadly...well dangerous and you don't want to be that guy that holds everybody up. So tonight I decided I would practice this death defining stunt....so I took some tips and did the little rubber band thingy and set up my shoes already clipped in....well the good news is I didn't fall off my bike...I even got strapped in, the bad news is I think I could have done a my old style transition 3 times before getting situated. Oh well...that was part of my first regret in all my purchases I should have went ahead and bought tri shoes instead of mountain biking shoes...I was cheap though...maybe next year. I did attempt to try and get out of my shoes too while still clipped in....epic fail, got one foot out but then it shoe caught the pavement and I pretty much went down. Needless to say for the next 20 mins I just practiced getting in and out of my shoes....hey you got to start somewhere.
Tommorrow, hopefully Sam and I will ride the Panther Prowl course and practice some transitions again. I think I'll be fine on my T's but any second I can shave will be good. I'm super excited to see if I worked out all my kinks from the last race. The swim will be easy I plan going at a moderate hard pace, and hope to break 2:00 mins for the 150 yds...but we'll see. The bike is where I hope to improve the most placing in 134th place sucked at Foothills so I hope with my new riding position I'll be able to up my average speed, I'm not too worried about the run cause I think just changing my bike position will help a lot. I'm not to sure what my goals are yet...I would love to be sub 1 hour, so I would love to just do 1 hours and under 5 mins. I'm not sure how my run pace will differ from my first 5k. This is again a good learning tri for me. Between doing it this week and doing a demo 5k next week for a new timing system with Fleet feet I'll have a good idea what the differentiation is like. --- Well that --- was me taking a break, I just did some reasonable math and I doubt I'll get below 1 hour so lets officially shoot for 1:05 I guess... That like a 25.5 min 5k, hopefully 35 min bike 2 min swim and 3 mins in T's. If I don't get it I won't be upset cause I have no comparison. I'm just shooting too to place in my age group, I'm banking on not many people wanting to do the new race and me being one of the few my age lol. Well I'm headed to bed, this mornings early swim was hard to get up for so I want more sleep.
Tommorrow, hopefully Sam and I will ride the Panther Prowl course and practice some transitions again. I think I'll be fine on my T's but any second I can shave will be good. I'm super excited to see if I worked out all my kinks from the last race. The swim will be easy I plan going at a moderate hard pace, and hope to break 2:00 mins for the 150 yds...but we'll see. The bike is where I hope to improve the most placing in 134th place sucked at Foothills so I hope with my new riding position I'll be able to up my average speed, I'm not too worried about the run cause I think just changing my bike position will help a lot. I'm not to sure what my goals are yet...I would love to be sub 1 hour, so I would love to just do 1 hours and under 5 mins. I'm not sure how my run pace will differ from my first 5k. This is again a good learning tri for me. Between doing it this week and doing a demo 5k next week for a new timing system with Fleet feet I'll have a good idea what the differentiation is like. --- Well that --- was me taking a break, I just did some reasonable math and I doubt I'll get below 1 hour so lets officially shoot for 1:05 I guess... That like a 25.5 min 5k, hopefully 35 min bike 2 min swim and 3 mins in T's. If I don't get it I won't be upset cause I have no comparison. I'm just shooting too to place in my age group, I'm banking on not many people wanting to do the new race and me being one of the few my age lol. Well I'm headed to bed, this mornings early swim was hard to get up for so I want more sleep.
Friday, June 11, 2010
Garmin...GPS...Watch...Yes Please
One of my favorite things that I have gotten to us this year is the Nike+ system with an ipod nano. This nifty little device has been preety schweet. It tracks my calories, distance, time and pace. And then you can upload it online after your workout and see how you've done. I loved it at first I could listen to my music and run and get updates on my run at the touch of a button from an attractive sounding british lady. After my "defining moment" (in the words of one of my favorite Pastor Andy Stanley) I decided to ditch the music idea on most of my runs...even though it was Jesus music, and just run in silence...or in the presence of natural sounds, like birds, people laughing, dogs barking, lawn mowers, cars, semi trucks...you know those kinds of things. I have loved this so far, its just time that I get to spend just "resting" it takes away all the destractions and the noises of media and bosses and even friends. The problem though is now its hard to track milage...so dun dun dun da! I've been looking at these fancy Garmin watches for my birthday. Can I just say after hours of research like a typical Andy would do I have come to love these Garmin watches. Now there are lot of companie like Polar, Suunto, Timex and Nike that have some slick watches, but nothing compares to these Garmin watches. The are great size and great functionality. The one I'm looking at, Forrunner 310xt is pretty legit its even meant for triathletes and has cool features like...GPS and multisport mode. In my research I have found one of the best Tri bloggers, DCrainmaker, and I encourage you to read his stuff. He was even here for Rev3 apparently...and he got hit by a car and he finished. This just goes to show you how bad knoxville drivers are, geez. But hopefully I'll look at getting this legit watch soon, while kinda pricey I think it will be worth it down the road and I won't regret it.
It's not all about the swim, bike, run
Last Saturday I learned a great lesson. After embarking on a 3 hour tour...yes it was a 3 hour tour and we came out alive....kinda, well during this 40 mile bike I learned a lot about my athletic ability. I had always heard about how important it was to get carbs and calories in your system after hitting the 45min/1 hour mark. I guess I was just lazy that morning or thought it wouldn't happen to me. Hehe wow was I wrong, the beginning of our ride was great. It was an easy ride and we had a good draft line going so I was content. At one point the advance riders just broke away in a dead sprint, no clue why I just remember looking down then up then down and then up again and they were gone. John and I stayed together untill we hit a fork in the road..we were lost haha the guys had sprinted off so fast that they managed to lose us. Well we caught back up with Shanin and he led us in the right direction to DQ. After our stop in the DQ parking lot is where I went down hill, I couldn't notice my exhaustion in like just yawing and stuff, but I did notice it in my performance...every thing was going downhill, my avg speed, my hill climbs, my gears...just all around bad. I was exhausted when I got home and just loaded up on protein, water, sodium and calories. I knew my problem was nutreitional so I went to the internet...ugh way to much info. But after consulting my tri coach, hammernutrition.com and Melissa (the one person that just made it simple for even me to understand). I tried what she suggested last night which was a meal 2-3 hours before my workout that had a carb to protein ratio of about 4:1. This worked AMAZING...my performance was top notch we went for a 3 mile run straight to a 15 mile bike back to a 2.5 mile run. And I wasn't the least bit exhausted, and we kept a pretty fast pace. This was a key running workout is what Shanin told me. You warm up with your run, exhaust yourself on the bike then go back to the run and make that run faster than your first. We did just that and it felt great, my running legs after my bikes have come back much faster, probably within 3-4 mins last night. I never really needed any Gu last night, my bike though I packed water and high concentrated electrolyte mix and just sipped on that. I have to say this was a huge turning point for me last night, great fun.
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