Sunday OWS

Today I did a simple open water swim with Gorilla Multisport. I did 4 loops which added up to approx 1200 yards. I forgot my watch, so no time.

Double Duty workout

Went out with DSU for a simple 60 mile ride and had to be rescued by my wife. The shame of it is too much to bear. Ha. Ha. I had a little mechanical problem with my bike. After about 10 miles of harder than usual work I noticed that my rear tire was rubbing against my seat stay tube. I thought I fixed it, but the tire and the shavings proved I had not. On the way back from the Ballpark I noticed it was rubbing again. I toughed it out for another 15 miles, but eventually lost the group and succumbed to exhaustion. Bike is at the shop getting yelled at by the mechanic. Hopefully it will listen and behave for Disco.

Totals:
2:40 Minutes
44.5 miles
1 new tire
Max hr 163
Avg 135

Back to work!!

After two weeks of Active Recovery(goofing off) as dictated by my coach, it is time to get serious again. I have officially signed up for Strength Training with Amy Goddard to help develop some core strength, a tremendous weakness of mine and have made steps to join a Master's swim program in Flower Mound, much needed as well.

As you can tell by my Kansas and Playtri times, swimming is a BAD event for me. This will be my major concentration for the next several months to hopefully get me closer to where I want to be in the swim. I am shooting for a 1:15 IM swim. This will means I will have to shave about 10 minutes off my 1/2 IM time and also become strong enough to hold that pace for the second half. A tall task, but it has to be done in order to hit my other goals.

The bike will be just another LONG ride. I will concentrate on getting a good base and developing a solid nutrition and hydration strategy.

The run plan is to RUN as long as I can. I want to limit the walking as much as possible. I know walking will be an integral part of the race, but I want to walk because it is in the plan, not because I am too tired.

Mentally I am ready to take on this challenge. So bring on the training.

Strength Training

Today was my first ST class at Goddard Clinic. This stuff will be good for me. Good combination of stretching, core and weight training. I know alot of this stuff already, but it is good to have somebody force you to do it. The early morning thing will take some getting used to, but will be worth it.

Tour d'Italia

Went for a ride today in Italy(Texas). I wanted to do a nice safe ride with some friend today, so I chose this bike rally. I got there late a the group from DSU left without me. That was fine because it gave me an excuse to work hard to catch them. It took me about 30 mile to catch up. While I was riding with them I got busy talking and missed the turn for the 40 mile route and had to continue to the 50 mile route. I was not prepared for this, but was successful.

Time: 2:45
Mileage 50 mile
Avg mph 18.2

My new bike ROCKS!!!

My new bike performed beautifully in Kansas. It was money well spent. The carbon frame and wheels absorbed much of the road vibration and the weight made it much easier to climb. I am definitely looking forward to riding it more.

Kansas 70.3 (also known as Kansas 68.3)

Here is my report for the Inaugural Kansas 70.3 (also known as the Kansas 68.3).

Beautiful location and setting for a race. Lawrence was a great host city with great food and interesting atmosphere. The course was challenging but not intimidating. The weather at the beginning was perfect, warm with a slight South breeze. Later in the day it became cloudy and stormy as if the Wizard wanted us to come visit.

Race morning was full of excitement for me. After packing and repacking my bag the night before, I thought I was ready for the race. I made it to the site with plenty of time when I noticed I forgot a critical piece of equipment. My NEW helmet was at the hotel. A little panic set in as I franticly called my wife. Luckily Coach Gail helped me logically think through the situation. I was able to buy a cheap helmet from a vendor. My daughter ran my helmet to me with seconds to spare before transition closed. Close call.

The atmosphere was wonderful especially as the Navy Seals did their stunt shows followed by a fly over of a “BIG ASS” C130 Navy transport plane.

Swim 50:28 Grade C

The swim was long and slow for me. I did just about how I had expected. I went off course once which cost some time, but I did not have to stop too any times nor did I have to breast stroke. I WILL join a Master’s Swim program to improve this.

T1 3:25 Grade B

It was a long run to the transition area. I took my time to make sure I was ready for the bike.

Bike 2:56 Avg 19 mph Grade A

The bike course was Hilly and Windy, but it was a blast. I followed Coach Gail’s advice also and reaped the rewards. Some of the down hills were scary because of the wind. I was almost blown over several times at speeds around 40 mph. I was very excited after finishing this portion. The only way for me to get better is to do more riding in Talihena.

T2 2:17 Grade B

Don’t know what happened.

Run 11 miles 2:40 grade B

Unfortunately my run was cut short by a storm. I felt horrible the first 4 miles of the run, but finally got into a grove and began to feel comfortable. I was setting myself up to accelerate the last three miles in order to finish under 6 hours. I felt strong and was excited because my plan was working. Sadly, Mother Nature had other plans.

I finished my Kansas 68.3 with a total time of 5:40 minutes. There is always next year.

Thank You to everybody who was there for all the support and encouragement. It helped me keep going.

Scott Maness