Dont Quit

Workout Summary: Bike 55 miles then brick run 11 miles. (2:45 bike, 1:33 run)

Did 44 mile Banana belt race at hagg lake. Ascent 2400 ft over 44 miles. 11 mile cooldown, then run 8:30 pace for 11 after.
Time 2:03, 11 miles per lap, rode final 3 laps alone.


4 miles into race, bike crash right in front of me. Jerked my bike off into the ditch to the right to avoid hitting the several guys down in front of me. I was doing fine for a few seconds, then shoe came unclipped in the mud and the bike ground to a hault. Jumped off, ran the few feet back to the road and got going. The peleton was now about 30 second ahead. 2 others also behind the crash caught me and we all pulled every minute or so to get back on. Well, we got within maybe 20 seconds but it killed all of us and we just couldnt get back on. The other 2 dropped after one lap. I continued. I passed 4-5 other guys on the second lap that lost contact with the pack and also quit.
I biked alone for the final 33 miles, pushed very hard. It was a strong ride for me pushing just over 20 mph on continuous hills.
Dont be a quitter because you get dropped or fall off the pack. That breeds weakness. My legs may be weak because I didnt have the strenght to get back on, and I may very well have been dropped the second lap. But my mind is strong. Strong mind...strong Ironman.

Ran very easy after with Rob W and Ann. Felt good for about 9 then we all kind of hit the wall. Esp. since my first "long run" of 10 miles was just last week.

HR ave for race 139 (zone 3)/max 155 (zone 5b)
Run ave 132 (zone 2)/ max 144 (zone 4) on final 2 miles when bonking, even though we held the same pace...HR kept climbing.

Ann did well for her first bike race. She attacked too much. She had to stop her bike and give her bike bag to an official because it came loose and was hanging by a strap off her saddle. She managed to catch up to the lead pack of girls. She got dropped on the very last hill, about 32 miles into the 33 mile race. Very proud of her...she hung in. She didnt quit.
Hopefully next week she will not attack so much and just sit in the middle of the pack for the final lap. If she does this, I think she will be in at the final sprint.

Diet:
Breakfast: 1 cup oats, coffee
Recovery drink after brick.
then lunch: pasta with olive oil and vegies, 1 beer, 1 sprite, 1 water
Dinner: 8 oz sirloin steak and 8 oz pasta. 1 beer.