The Gravenhurst Double

Roger’s World – Tuesday July 20, 2010

After logging 25 hours of training the week before, I got the chance to close off a 20-hour training week with this past weekend’s Gravenhurst International and Sprint Duathlons. Used as a final tune-up for my upcoming race at Ironman Lake Placid, things went well on both days and my old bag on bones seems ready for a decent race. But it is Ironman racing and anything can happen. Whatever transpires, I am truly just happy to be out there with the ability to give it a go, to celebrate a pottery anniversary, and 41 years of existence – all in one week!

Congratulations to all who raced in Gravenhurst, and good luck to all heading to Lake Placid for what will be one of the greatest single day race experiences you will ever encounter.

Safe and Happy training

Roger

Here is my race report from this past weekend.

Gravenhurst International Duathlon – Run 10 km, Bike 40 Km, Run 5 Km

Saturday July 17, 2010.

29th overall in 2:30:46. 4th M 40-44

1st run – 52:26 / 5:15/km pace

This was simply an Ironman simulation run – or shall I say my hopeful Ironman run pace. I just kept my goal aerobic heart rate aerobic and enjoyed the hills. It was a provincial championship race and even if I ran hard anyway I wasn’t going to come close to some of these speedsters. I completed the run under no duress but was eagerly awaiting the bike to let loose. It was already very hot and humid at 9 am, and I felt sorry for those doing the Olympic Triathlon who were going to have to run their 10 km in the heat of the day later.

T1: 1:28 seconds.

Bike – 1:09:10 / 34.7 km/hr (9th best)

My body recovers quickly from a hard bike ride so this was my time to start having fun. I gave up a ton of time on the run, so this was the time to let it rip and catch as many people as possible. Despite being delayed behind 4 separate vehicles on the course, I had a nice ride, averaging 214 watts. I caught and passed a buddy of mine – Laurent Saugrin late into the ride but I was hoping to do it earlier since I needed more time to stay ahead of him for the final fun.

T2: 1:06 seconds.

2nd run – 26:39 / 5:20/km pace

Once again, I just ran at another hopeful Ironman run pace. There was no need to run hard and create unnecessary muscle soreness. I saw Laurent just before he hit the 2.5 km turnaround and kidded him on why he was taking so long to pass me. A few minutes later he did, and with 1 km to go I coasted to the finish comfortably. For a moment I was tempted to chase after Laurent because this was likely the last time we will get to race each other for a while because he is moving to the USA. But brains ruled over bravado and it will give me an excuse to travel to face Laurent again. Adieu, mon ami et bonne chance!

Gravenhurst Sprint Duathlon – Run 5 km, Bike 20 Km, Run 2.5 Km

8th overall in 1:14:41. 2nd M 40-44

1st run – 25:14 / 5:03/km pace

Thanks to taking it easy on the run the day yesterday, I felt fairly fresh with just a tiny bit of soreness and fatigue to start the run today. I allowed myself to run just a little bit faster today since the total run distance was only 7.5 km.

T1: 56 seconds. Second fastest.

Bike – 35:57 / 33.4 km/hr (5th best)

I felt great and with a shorter first run I was able to move from 19th spot to 8th overall. I averaged just one more watt of power than yesterday.

T2: 41 seconds. The fastest of the day – I like free speed.

2nd run – 11:56 / 4:47/km pace

I knew I was in a good position so with only 2.5 km left, I ran harder than the first run so see if I could catch anyone. At the turnaround it was clear I was not going to pass anyone (unless the course was 5 km longer) and that no one was going to pass me so I maintained a steady tempo right to the finish. At the finish I hung out at the water coolers and rehydrated with 5-6 cups of water and Infinit.

Tip to newbies: Don’t go out too hard on the first run. You still have 2 more events to go. I’ve seen too many first run heroes. It is far better to finish strong for Mike Cheliak’s finish line photo.