2009 Team QT2 on Xtri.om

QT2 on Xtri.com

Skiing Trapps

My friend and pro triathlete John Hirsch was up this weekend from NYC. I took him for his first nordic skate skiing endeavor at Trapps. Check out his recollection of the experience. Great read!!!

http://www.johnhirsch.org/?p=1354

2009 QT2 Systems Elite Team

Check it out!!

http://www.qt2systems.com/Team_Elite/team_elite.html


QT2 Coach in training

The road to Ironman is now

2009 training began last week. Primary goal is to qualify for Hawaii at Ironman Cour D'Alene in Idaho in June. Primary objective is to come into every race injury free. I'm still trying to heal up some plantar fasciitis right now.

Currently in base period -lots of aerobic and strength work. Lots of drills in the pool also.

I have discovered how amazing yoga is!! I found a class and instructor that is simply amazing. Will try to get this in once a week all season.

Over the next few weeks I'll likely substitute some weekend cycling for nordic skiing.

We just got around 10 inches of snow--skiing should be good this weekend.

2008 Season Summary and look forward

2008 Season Summary

4-5-08 Run Vermont Half marathon; 5th overall; 1:20:39

5-4-08 Green Mountain Triathlon, 1st overall; 1:16:02

5-18-08 Florida 70.3 Half Ironman, 16th amateur overall, 4th in 30-34 (Podium!!; 4:31

6-8-08 Mooseman Half Ironman, 10th overall, 4:27; 98 degrees on the run course!!

7-20-08 Ironman Lake Placid, Finished!; Was injured for this race;very disappointed;

8-13-08 Waterbury Time trial (Stowe Bike Club); 2nd overall; 29:19

8-23-08 Vermont Sun Half ironman; 2nd overall; 4:39; run course was extra long;

8-30-08 Northfield 5k,15th place?; 18:04;note to self:don’t 5k the week after ½ iron

9-13-08 Montreal Esprit ½ iron; 4:11 !! New PR; Run course PR of 1:25 off the bike!!!

10-5-08 Leaf Peeper’s half marathon; 9th overall!!1:20:00;39 second PR hilly course!

10-26-08 Cape Cod Marathon; ? overall; stomach disaster—portolet stops x 9; 3:13



2009 races
A few ski races TBA (discuss with coach)
Hyannis Half Marathon 2-22-09
New Bedford Half Marathon 3-15-09
New England masters Swim Meet 3-28-09
Ironman California 70.3 4-4-09
Devilman Half Ironman 5-3-09
Ironman Cour D’ Alene 6-21-09 (Ironman Hawaii qualifier

2009 goals
Stay injury free
Get Hawaii slot at Ironman Cour d alene
Run 1:23-1:25 off the bike consistently in half irons
Swim 27-29 consistently in half irons

Running For Grampie!! Cape Cod Marathon report 10/26/08

In loving memory of Harold Sargent 9/23/23 – 10/21/08


(click photo to see the memorial bib)

After Grampie passed away last week I initially was thinking I’ll just do a different race. When I found out that there were no conflicts with the race and the funeral I decided I would still race and I would do it in honor of Grampie Sargent. I was able to see Grampie a few days before he passed away and had a moment with him that I will remember forever. His funeral was such an honor to him and the life he lived. He touched so many people’s lives through community service that it blows my mind. I was simply in awe during the funeral to see and hear from all those who’s lives were touched by him.

I was going to run 26 miles to honor Grampie. After the funeral I met up with my training partner Justin Ryea somewhere north of Boston where Lindsay dropped me off. Race morning was typical. I felt pretty good. My plan was to go out and run 6:30 – 6:40 as long as I could shooting to go under 2:55 as my recent performances suggest that is realistic.

Once the race started I knew something was wrong even by the end of the first mile. I had to use the bathroom!!!! I think I didn’t clear out enough before the race. There was no place to go so I kept running until there was a porto-let. I was holding right with the plan still as far as pace and it felt comfortable. After the first portolet visit it just got worse. My stomach was a mess and I needed to do my business another 8 or 9 times. Sometimes in the woods and sometimes in a portolet. I think I lost a good 1-2 minutes each time. I felt awful, stomach was a disaster and I didn’t seem to be digesting my shot blocks. If I wasn’t running for Grampie I think I would have considered dropping out. I went into survival mode and just H’dTFU. I made it to the line in 3:13 and a pretty good deal of disappointment but happy that I finished for Grampie.

This race capped what I feel was a great season. I set new PRs for half ironman (4:11), run split in a half iron (1:25), and open half marathon (1:20:00). This marathon was the first race in over a year that the GI problems were an issue, I just need to hone in on the cause.

Leaf Peeper's Half marathon 10-5-08 Top ten and new PR!!

I was so psyched to race this as it’s right in my back yard basically and it’s a very well run race. I can walk to the race and the course is on the road I train on. I knew the course like the back of my hand—a very cool feeling as most of the races I do, I’m not that familiar with the course other than driving it.

I was using this race as an indicator of where my injuries are and to make a final decision about whether or not I’d race the Cape Cod marathon. I had my QT2 breakfast at 8:30 with an 11 start. Walked to the start---great to see so many friends!! This is a very large half marathon (by VT standards) with around 6 or 700 runners. The race is so popular that it fills up each year. I’ve been shut out of this race before due to it’s popularity.

I knew all the big guns would be here and I would have to PR to even crack the top 10.

The gun goes off!!! My execution plan was to hit the first mile in 6:05 and no faster. Ultimately I wanted to produce as little lactate as possible in that first mile as I tend to go out too fast and this negatively impacts the aerobic system especially at longer races. If you go anaerobic your body won’t settle into an optimal fuel burning state. For these longer races you really want your body to spare glycogen as much as possible. If you go way over your lactate threshold (especially early on) you’re going to burn up a lot of glycogen whereas if you build into it starting under LT your body is going to use a better ratio of fat to glycogen.

I felt great right from the start and was holding back big time. I was trying to stay as relaxed as possible, no wasted energy.
First mile was hit in 5:52. Definitely faster than planned but yet I was relaxed and heart rate was relatively low.
I settled into a front pack of Sam Davis, Joe Mcnamara, Tom Thurston (neighbor and training partner), and 2 other guys I didn’t know. I was completely humbled running right with Sam and Joe. These are 2 of VT’s most accomplished runners and 2 guys I’ve looked up to for years. I was running right in the pack with them which really gave me a rush. I felt amazing. I couldn’t believe I was hanging with these guys.

There were about 3-4 guys off the front of our pack but they were all spread out. My buddy Justin Ryea was about 50 yards off the front of our group by himself for the first 8 miles or so when he started lifting the pace.

I hit the 3 mile mark in 17:37 ! We were moving!
5 mile split was 29:32 ! Whoa. I couldn’t believe how fast we were going. We were holding sub 6 pace. I still felt good but was right on the edge.
6 mile split was 35:35
8 mile split was 47:58
10 mile split was 1:00:48
My 8 and 10 splits were the fastest 8 and 10 I’ve run ever!! And I think the 10 included one of the 2 big climbs on the way back. I definitely slowed on those 2 big climbs.

Around mile 7 or so, Sam Davis and I got dropped from the group. Then Sam dropped me. I hung about 50 yards behind him for the next mile or so and when we hit the first big climb I decided to really hammer it and catch back up to him, it worked!! I caught him by the top of the first climb. We ran together up the next one. Then this guy came out of no where (I later found out he’s the top x-c runner for Norwich U). I jumped right on him like I was in a bike race. Sam got dropped at that surge. I hung with the guy for a bit and then got dropped by him. About a mile later I reeled the x-c guy in and then he attacked and dropped me. He stayed about 10-15 seconds ahead of me for the remaining 2 miles.
I crossed the line in 9th overall and 1:20:00 !!! I sprinted so hard at the end trying to get under 1:20 but just shy of it.

This was a 36 sec PR, top ten result and I was psyched!!! No pain from the overuse stuff I’ve got going as well, which means Cape Cod marathon!! Thanks also to Skirack and Mizuno for the great award!!!


Lindsay had a killer race in the 5k!! She was 4th overall in 20:xx.