Tour De Scranton

First here are my race splits from the DACC Tri yesterday.  

Swim        Run         T-1         Bike        T-2         Run        TOTAL 

5:52          32          58       52:11          39       30:00      1:30:09

Surprised the swim was so high. The no flip turns and the lane changing did screw me

up a bit. Actually expected my bike to be higher and my run to be lower. These are 

the best transition times I think I have ever seen. All of my numbers were in the top 

few for females on this course. I actually felt really good after the race yesterday.

A little sore and tired but work up feeling good this morning and just in time for the

tour de scranton which is a 65 mile bike ride featuring 4900 ft of climbing. I rode

the course in 4:34 for an avg speed of 14 mph. avg hr of 137. It was a fun ride and

I am happy that i did it. I actually was a little concerned when we started the ride

because my legs were not feeling fresh and I was thinking if they feel this way now

how are they going to feel after more miles but after the first 20 miles or so they 

actually started to feel better. I felt better at the end of the ride than at the

beginning. I actually ran into a little trouble in the middle where i started 

getting a headache and wasn't feeling great. Then I noticed my left hamstring was

starting to cramp and i took some salt and it really refreshed me and I was good to

go for the rest of the ride. I did a few gels. There was some gatorade at the water

stations that I also used. It all worked ok. I actually was handing out salt to other

riders that were getting cramps.  I had to convince them that gatorade just doesn't

have enough of what they need. I have to say I think following my nutrition actually

had me feeling good through the end when people were really starting to hurt. The

climbing in this course is more stacked towards the end. The last several miles are 

fflat and I still had the legs to put down sub 4 min miles. I'm pretty happy with 

the way that today went. i didn't crank too hard in the beginning but rather paced

pretty well throughout the race. I am especially please with myself for not walking 

any of the hills. Some of them were ugly and steep. A lot of them were long. It 

helped that I was riding my road bike so I had my triple gear available as was able 

to just set a good pace and just keep going up them. Made me wonder if i don't try

to climb hills too hard and fast just to get them over. I actually felt pretty good

on a lot of them that other people were complaining about. me and the hills are still

not friends but maybe we are learning how to get along together.  After the race my 

biggest complains are i'm sunburned, my lips are chapped and my eyes are red. All 

little things. So far my legs don't feel bad. They don't feel fresh but they are

not really hurting yet either. I actually rode this race a little smarter. If I was

hurting and needed to recover. I sat on someones wheel and let them pull me until I 

felt recovered. I did plenty of pulling too especially towards the end.

meal 1 - bagel & gnocchi

meal 2 - bananas

meal 3 - gels, gatorade, salt etc on the bike

meal 4 - potatoes, clif bars,grit tofu

meal 5 - red beans and brown rice