Blue Lake Olympic Tri

Well, planned on dropping after the bike at the blue lake olympic today. Pushed the bike pretty hard, decided to run to mile 2 off the bike. I figured I was winning the masters at that point so I pushed a little coming back to the finish.
My goals prior to this race, considering my injured achilles
PR Swim and PR bike split, then drop after bike if achilles hurting, or just run easy.
My PR for this course of 2:08:47 in 2004
Swim 24, Bike 1:03 and run 36 min

Today: 2:05:45, won the masters division
Swim 1500/ 22:50 PR (Swim a bit long, they over compsenstated a bit as the course has been short past couple of years. In 2007 the course is a USAT national qualifier, so the course has to be at least the stated distance for sanctioning. I like this, that way a PR is really a PR. Not some short course that gives you an artificial time worth nothing)
Bike 40K/ 58:58 PR (really pushed the bike. No real tail wind or direct headwind. Cross wind virtually the entire course)
Run 10K/ 39:46 (yeah, way off my PR but I was 37 back in 2004. However, I did go out in 6:45 pace to 5K and when my achilles, although painful with each stride, was stable, I decided to push the final 5K. I came back with 3 straight 5:50 miles.

Zone Summary: Man I pushed this one! Only 35 seconds in zones 1 and 2
Zone 5 = (68%)64 minutes, Final 19 min of run zone 5 and 45 minutes of the total 58 minutes of the Bike split were in zone 5. Thats the most minutes every spent in Z5 on the bike.
Zone 4 = (43%)54 minutes
Zone 3 = (6%) 7 minutes
Zone 1 and 2 = 35 seconds

Matt Lieto and I got called up for awards, he overall male and I overall masters. He called me and "old man" as he shook my hand. He's a good guy. Walked up to Ann and I before the race and wished us luck, asked how the training was going and wished us luck at Roth. This guy ran a 1:54 today, man that's fast.

*the good news: I PR'd my olympic overall time, as well as the Swim and Bike. Very happy averaging over 25 mph on bike. The better news? In my mind I know, if my achilles was healthy, and I hadnt lost 8 days of running, I could have gone 5:50 pace or faster on the run, and likely would have PR'd my run also, and my total time would have been down around 2:02. I am happy with today's result though, I accomplished my goals on the swim and bike. A bit dissapointing to run the first 5K slower than my 1/2 marathon split a couple of weeks back but I had to nurse my achilles a bit so I didnt blow it out totally. I am happy with the bike split but fear that 112 miles is going to be a different story. I havent biked long in 2 weeks now, and wont until the race at Roth. A month without along ride...it's gonna hurt a bit to PR my bike split of 5:12 at Roth.

Biked 32 minutes after the awards ceremony, started raining, so we just called it a day. My leg was really flaring up anyway. At home, ice-heat therapy X 3. Achilles very tight. I will try to bike next few days, and swim of course. Run will have to just take it easy.

If I can manage 8 min miles at Roth, I will have to just live with it. In reality, I was ready to run 7:15 or so. Yeah, I have to accept this injury with the lack of running the final 3 weeks will cost me about 15-20 minutes on my race. That's ok...if I can PR my IM swim and bike, I will be relatively happy. The "triple" PR though would have been the best I could have hoped for though.

Yesterday Workout, Saturday 6/9: Swim 1200 (25 min) then run 7:30 pace on TM for 15 minutes to test achilles out. Sore the entire run so I knew it would be sore for race. Then did 2 X 20 of single leg press with 60 lbs and 2 X 20 hamstring curl single leg with 30 lbs. Just wanted to work the legs a bit since I couldnt continue the run.
For swim 500 wu and 300 cd.
4 X 50/20 all in 45
1 min rest
2 X 100/30 First in 1:29 second in 1:28
This is the first time I have swam under 1:30 for a 100m in a 50 meter pool. Pretty happy with that.

Diet:
Breakfast: 1/2 cup oats and yogurt, before race
Lunch: after race, 1 baked potato, bread roll, 1 banana, some strawberry short cake.
Afternoon: Cup of chicken soup and grilled cheese sandwich
Dinner: 4 oz pork loin, potatoes and sauer kraut, butternut squash. 1 glasses red wine.