70.3 Longhorn (Austin, Texas) Goals

Watch the video for an announcement and then read below for my goals:
Whether you are competitive or not when you enter endurance or multi-sport races you have a goal.  There is the goal to just finish or the goal to be faster that day than you have ever been.  Maybe your goal is to beat your neighbor.  Whatever it is you have a goal, and I am no different in that aspect.  I have goals for this Sunday's 70.3 Longhorn, taking place in Austin, Texas.As I wrote two days ago I have not had taper madness, but instead have been in Zen taper mode.  My mind is dialed in, my body is rested and I'm ready to go when that guns goes off at 8:00am.

Swim:

Since the 70.3 California race my swim has drastically improved.  I have gotten better at focusing on my form instead of worrying how fast my arms are moving.  I have developed a rather consistent kick that does not leave my legs feeling heavy when I exit the water.  I have learned to take what the water gives me that day instead of fighting through it and I believe that has allowed me to get faster and not be exhausted when the swim is done. In California I swam the 1.2 mile distance in a time of 40 minutes and 37 seconds.  My times in the Olympic distances without a wetsuit have been around 34:30 and at the US Open I swam the 1500 meter course in 32:12.  With this as way of background my goal time for 70.3 Austin is: Goal: 35:00 - 37:00 PR: 40:37 Time Differential: 5:37 to 3:37 Funds raised for Shape Up America!: $17.50 to $27.50 Bike: The bike has seen great improvement since April.  One of the biggest lessons I learned during this season of training is to take all liquid nutrition on the bike of a 70.3 event.  I have been on countless 3 and 4 hour rides with no solid food (outside of starting off with a HoneyStinger waffle) and have seen great improvements in my training. A second lesson I have learned is that I have more in my tank than I think I have.  I have really pushed myself to get faster on the bike and push speeds without worrying about getting off and running.  I have taught myself to not worry about the run and that my body will handle the run when the time comes but to concentrate on wipe/push and go.  What's wipe/push?  Act as if you are wiping your feet at the bottom of your pedal stroke and push down from the top.  This keeps my pedal strokes even.  I can always tell when I'm not following this method because my heel drops and I immediately know and start chanting wipe/push. Also, having ridden the course twice this summer and I am not going into this blind.  I know when I can push the speed and when I need to pull back.  I know when climbs are coming, where there are false flats, when to stay aero and when to come out.  Knowledge is power and in this case it's key. Goal: 2:55:00 - 3:00:00 PR: 3:06:37 Time Differential: 6:37 to 11:37 Funds raised for Shape Up America!: $32.50 to $57.50

Run:

Had I written this goals post a month or so ago I would have told you that the goal would be just to have gotten to the finish line at the same time as California.  My runs were slow, even for the summer, and just never felt good.  I always felt a little sluggish on them but then things started to turn around at the Austin Triathlon. I ran the 10k there in 46 minutes and then ran the 10k of the US Open in 45 minutes and suddenly my legs were back.  Coach has been incorporating marathon training into my half-ironman training and I think that it is starting to pay off.  My last few runs off the bike have been in the 7:00/mi range, but remember those have been either 4 miles runs or 40 minutes runs and not runs of 10 or 13 miles. I do have a hard time gauging what my goal for this race should be.  Is it closer to that 7:00/mi pace that I have been putting up or is it closer to the 7:42/mi pace that I have held at the end of a 20 mile run?  Let's not forget that I don't have a clue as to what the course is like as I never ran it.  I do know that the course is now 3 loops instead of 2.  I think this benefits me because we all know that we shoot out of T2 like rockets.  This will allow me to run Loop 1 fast, and then convince myself that it is only 4 miles for Loop 2 and really hold that pace, and then on the last loop to really push it and leave it all out there. Running, the sport that got me started, is where I'm finding the most difficulty in projecting a goal but here it goes: Goal: 1:44:00 - 1:47:00 PR: 1:48:41 Time Differential: 1:41 to 4:41 Funds raised for Shape Up America!: $7.50 to $22.50 I am going to project that my transition times will be the same which totals out to 6 minutes and 22 seconds. When all is said and done I am looking at a finishing time of 5:20 to 5:30.  After I finished California I had a hashtag of #thinkSPEED and planted the seed in my head that I wanted to go sub 5:30 at this race.  If my projections are correct I will do exactly that and the added benefit is that I will be donating between $60 and $110 to Shape Up America! So there you have it.  My goals for the last triathlon of the season. If you so wish you can follow my day on Ironman Live with bib #846 or follow my wife on Twitter with the handle @theladybaha Thank you all for your support throughout this triathlon season.  I hope when all is said and done that I will have raced hard, raced fast but most importantly raced safe.

TRI HARDER.

 
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Jason Bahamundi

About the Author:

I grew up in New York and lived there for 34 years until I got divorced and moved 1600 miles to my new home in Texas.  I love New York and miss it but that does not mean that Texas hasn’t been great to me because it has.  It was here that I discovered endurance sports and specifically the sport of triathlon.  Triathlon has given me new life through all the challenges it presents.  I no longer look at life the same way and I can say that is in part due to my endeavor into this sport.

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