Late Report on 10k & Virginia Duathlon

Had a pretty action packed weekend with a 10k on Saturday and Duathlon on Sunday.  I've been peppering my Ironman prep with races here and there to keep the training interesting and hopefully get a deeper insight on how I react in race condition.

Monument 10k

This is a great race that has blown up to over 40,000 participants.  I had a 2hr 40min run scheduled for the weekend so I tried to get all of it in by running to the start of the 10k (4.5 miles), running the 10k, running back out to mile 2.5 of the course to hang out with a group of friends and then running almost all the way home.  When I got to a little less than 2 miles from the house I decided to throw in the towel.  My brother came and picked me up.  I had around 18 miles in the bag and wanted to have a decent day Sunday so I didn't want to push it anymore.

VA Duathlon

After my bro picked me up we headed out to the Du to pickup our packets.  I almost talked him into picking them up Sunday morning before the race but am extremely glad that he was persistent about riding out there because we had a chance to drive the bike course.  After going over the bike course I almost considered riding my mountain bike!  The majority of the course was back roads and there had been road work done in several places recovered with gravel.  At least one rider, that we know of, became victim of the gravel and suffered a broken nose and concussion.

We got there Sunday morning with about 10 minutes in transition.  I am at fault for this because I feel like I was dragging my feet getting ready and loading everything that morning.  This was my Bro's first duathlon and I feel bad because he didn't get a lot of time in transition, but we got everything set up and headed over to the starting line.

I started off hot on the first 5k.  My first mile was under 7 minutes, which is fast for me.  There was one hill heading out and one heading back.  I finished up in 22:26.  I was pretty happy with T1 in 36 seconds and nailed the fly mount; still get excited when I hit it just right.  

Throughout the bike my condition varied.  I would feel fast and powerful for a few minutes and then feel drained and slow for a few.  I just felt off.  I averaged 20.5 mph and finished up in 1:04:17.  I had one Accel gel (chocolate) around 45 min into the ride.  

I felt better on the last 5k than I did on the first even though I was a little slower.  I finished the run in 23:36. Overall time of 1:51:40.  I placed 2nd in my age group (30-34) and came in 47th out of 133 males.  

The Owl Trophy

My brother did awesome for his first Du! He finished in 2:06:49.  He hasn't had a lot of time on the road bike so for him to go out and average over 18 mph is great!  Once he gets down the transition and some more time on the bike he is going to be beast!

Brother coming in to the finish!

We hung around for a bit and enjoyed the barbecue lunch they had for us.   After the awards we grabbed our stuff out of transition and loaded up.  A good ride back to Richmond sipping on BASE Performance amino mix and chit-chatting on the day's events.

Team Photo

I can't wait to do a race with a full taper!  During the duathlon and the marathon I did a few weeks ago I had to keep telling myself, "this is for training, don't blow it all out here!"  Pace is going to be everything in the Ironman so I have to stay focused on running my race and not trying to hang with the pack.