Very strong and fast. Maybe it's because I'm not running or biking or maybe because I've been putting in a lot of laps in the pool lately. Whatever it is, I've got to keep doing it. My kick for breaststroke and butterfly have gotten a lot better, Amy and Vince would be proud.
Today 3200 yds, main set zone 2
600 warm up (200S,200K,200Pw/paddles)
300 on 5:45
400 on 7:40
500 on 9:35
400 on 7:40
300 on 5:45
100 kick (alternate freestyle, dolphin, freestyle, whip)
300 pull with paddles (concentrate on hand entry)
100 kick (alternate freestyle, dolphin, freestyle, whip)
200 Cool down
After the swim I put 40 min on the bike trainer.
Tuesday, November 30, 2004
Monday, November 29, 2004
Monday training
Ran on the new shoes and I absolutly love them. 4 miles on the treadmill, .5 mile warm up, 3 miles of the random hill program and .5 miles of cool down. Afterwards I did some very light strength training.
The Shoe Review (I'm running out of stuff to write about)
The shoes pictured before this post were this year's shoes. All of the shoes were of excellent quality, there were no breakdowns in the materials of the shoes and I would happily recommend them to anyone if they fit their foot correctly. The quality in the Books shoes is so good that the very first pair that I bought in January of '03, I still wear today as my every day shoes (Brooks Beast).
First on the list are the Mizuno Alchemy 3: Good shoe that got me through my ankle problems, there's a lot of arch in these shoes. Some sites call them Stability shoes and others call them Motion control. I liked the arch support in them but they seemed a little loose in the heal for me.
Total miles: 345
Second on the list are the Brooks Addiction 6: These shoes I got in May, 6 weeks before Eagleman. I got blisters on the pads of my feet when they were new and I debated on using them for Eagleman but after they performed well at Seahorse I decided to use them. In July I put a Spenco insole in them and that made them better. It took up the extra room in the shoe. In August, after I scrubbed the shoes down to clean them, they got a curve in the sole that worked very well for me, I'm not sure how it happened, but it made a big difference in my running, for the better. I wound up running all of my races in these shoes as well as IMFL.
Total miles: 473
The next pair of shoes are also Brooks Addiction 6: These shoes did not agree with my feet at all. I figured that the last pair worked so well that a new pair for IMFL would be the right thing to do...NOT!!! I bought these in early september hoping to break them in for the big race but they just weren't the same. When I ran in them I got blisters on my arches, when I put the Spenco insoles in them my heal slipped so bad that I blistered again. I tried washing them and bending them but nothing worked. I went back to the old pair to finish the season, they felt so nice.
Total miles: 30
Now the new shoes, Asics 1090. I've thrown away most things I have read about what kind of shoe I need and found a pair that I really like. I went to Sports Authority because I didn't want to listen to a salesmen tell me what I needed and talk me out of the shoe I want. The shoes on my list were all Asics models, they were: GT-2090, Cumulus, Nimbus, DS Trainer, Legato and the 1090. I figured that the 2090's were the way to go but tried on most of the others. The only one that I didn't try was the DS trainers mainly because they didn't stock them. In the end it came down to the 2090 and 1090 and I chose the 1090 because of the curve in the sole and the fact that they were so comfortable. This is an experiment with a different shoe and I'll keep posting on how they are doing. Time will tell if the shoe fits :)
First on the list are the Mizuno Alchemy 3: Good shoe that got me through my ankle problems, there's a lot of arch in these shoes. Some sites call them Stability shoes and others call them Motion control. I liked the arch support in them but they seemed a little loose in the heal for me.
Total miles: 345
Second on the list are the Brooks Addiction 6: These shoes I got in May, 6 weeks before Eagleman. I got blisters on the pads of my feet when they were new and I debated on using them for Eagleman but after they performed well at Seahorse I decided to use them. In July I put a Spenco insole in them and that made them better. It took up the extra room in the shoe. In August, after I scrubbed the shoes down to clean them, they got a curve in the sole that worked very well for me, I'm not sure how it happened, but it made a big difference in my running, for the better. I wound up running all of my races in these shoes as well as IMFL.
Total miles: 473
The next pair of shoes are also Brooks Addiction 6: These shoes did not agree with my feet at all. I figured that the last pair worked so well that a new pair for IMFL would be the right thing to do...NOT!!! I bought these in early september hoping to break them in for the big race but they just weren't the same. When I ran in them I got blisters on my arches, when I put the Spenco insoles in them my heal slipped so bad that I blistered again. I tried washing them and bending them but nothing worked. I went back to the old pair to finish the season, they felt so nice.
Total miles: 30
Now the new shoes, Asics 1090. I've thrown away most things I have read about what kind of shoe I need and found a pair that I really like. I went to Sports Authority because I didn't want to listen to a salesmen tell me what I needed and talk me out of the shoe I want. The shoes on my list were all Asics models, they were: GT-2090, Cumulus, Nimbus, DS Trainer, Legato and the 1090. I figured that the 2090's were the way to go but tried on most of the others. The only one that I didn't try was the DS trainers mainly because they didn't stock them. In the end it came down to the 2090 and 1090 and I chose the 1090 because of the curve in the sole and the fact that they were so comfortable. This is an experiment with a different shoe and I'll keep posting on how they are doing. Time will tell if the shoe fits :)
Saturday, November 27, 2004
Week ending 11-27
Still a slow week, last saturday (11-20) I cut my swim short due to a meeting I had to be at early in the morning. Sunday I took the day off.
Monday had some strength training and I ran my warmup in an older pair of shoes to see how they felt, I'm starting to look at different shoes to buy and wanted to remember the feeling of the old ones. Running clockwise on the indoor track at the health club kind of tweaked my knee a bit so I decided to rest it for a week.
Friday morning I played hockey again, I felt good but realized that I just don't try hard enough when I skate. I'm going to have to make a decision weather to make a commitment to skating this winter or not. I'm not really enjoying it that much but that might change as I get back into it. I feel that it is working on my anerobic system, something that I haven't worked on in a while, and I think I need that type of workout once a week.
Tuesday, Wednesday, Thursday and Saturday were good swim days for me. I concentrated on bi-lateral breathing throughout the week reguardless of speed. As it turned out, it is faster for me. I had allways thought that getting less air would worse for my speed but it kind of had the opposite effect. I was swimming faster with less energy expended, so really, it was easier. I moved up to lane 4 in my Masters workout today and swam the whole workout with Bi-lateral breathing. Today's workout was:
600 yds warm up (200S,200K,200S)
1000yds 4X250@4:00 pull (supposed to be 4X225@4:00 but we goofed it up)
600 yds 4X150@3:00 (middle 50 non-free)
400 yds 4X100 kick
450 yds 6X75@1:15
400 yds 8X50@2:00 (25 free, 25 non-free)
250 yds cool down.
Felt really good today and swam in the middle of the group. Probably going to ride the trainer for a little while later today and maybe try to run a couple of miles tomorrow and see how my knee feels.
Monday had some strength training and I ran my warmup in an older pair of shoes to see how they felt, I'm starting to look at different shoes to buy and wanted to remember the feeling of the old ones. Running clockwise on the indoor track at the health club kind of tweaked my knee a bit so I decided to rest it for a week.
Friday morning I played hockey again, I felt good but realized that I just don't try hard enough when I skate. I'm going to have to make a decision weather to make a commitment to skating this winter or not. I'm not really enjoying it that much but that might change as I get back into it. I feel that it is working on my anerobic system, something that I haven't worked on in a while, and I think I need that type of workout once a week.
Tuesday, Wednesday, Thursday and Saturday were good swim days for me. I concentrated on bi-lateral breathing throughout the week reguardless of speed. As it turned out, it is faster for me. I had allways thought that getting less air would worse for my speed but it kind of had the opposite effect. I was swimming faster with less energy expended, so really, it was easier. I moved up to lane 4 in my Masters workout today and swam the whole workout with Bi-lateral breathing. Today's workout was:
600 yds warm up (200S,200K,200S)
1000yds 4X250@4:00 pull (supposed to be 4X225@4:00 but we goofed it up)
600 yds 4X150@3:00 (middle 50 non-free)
400 yds 4X100 kick
450 yds 6X75@1:15
400 yds 8X50@2:00 (25 free, 25 non-free)
250 yds cool down.
Felt really good today and swam in the middle of the group. Probably going to ride the trainer for a little while later today and maybe try to run a couple of miles tomorrow and see how my knee feels.
Friday, November 19, 2004
Hockey morning in Plymouth
Played pick-up hockey this morning, felt pretty good, nice to get back to the group, didn't really enjoy myself though, still remembering how to play the game. 1:20:00 of anerobic work.
Thursday, November 18, 2004
Thursday's ride
22.8 miles, 1:10:00, ave HR 145. Started out easy and about half way through I started to hammer pretty hard. Had some fun. Beautiful day outside today and I couldn't waste it on an indoor swim. 65 degrees and sunny. I took yesterday off cuz I felt like sitting around the house.
Wednesday, November 17, 2004
Looking Back
Looking back on the training that I did over the summer getting ready for IMFL, I was trying to find ways to improve the way that I trained for the race. My goals were to finish the race with a time that was acceptable to me, it didn't have to be really fast, just fast enough. At this time I haven't found too many training mistakes other than trying to put 3 breakthrough runs in consecutive weeks.
The first thing that I will change is the intensity of my swimming. Slow days will be slow and fast days will be fast. Too many times I swam in zone 3 for long distance and did very little speed training in the water. Swimming with FAST 7 weeks out from the race really helped with the speed but it was really a little bit late. I also want to keep my volume over 30000 yds a month during the racing season. I gave up some yardage this year in favor of the run.
The bike changes will be to ride a little bit harder on my long rides and get the ave HR near 140. Speed days will be faster and technique days will be done like they should. I am going to try to ride with a local club once a week this year and am going to try to organize a club ride for my tri-club once a week. I am thinking of going to get a refit on the bike in the spring to get setup for fast racing instead of long distance racing.
Run changes will be impacted the most. This year I worked on volume cuz I had to be able to run 26 miles. Next year I will put a lot of speed work into the program to bring up my efficiency. I know that I have the capacity to do it, I just have to practice it now. This will probably take a bit of help from friends and the club. 13.1 miles is no problem to run at all. Stand alone I want to be able to run a 1:40:00, in a triathlon I would like to be near 1:45:00. My current best time for 13.1 miles is 1:58:21 with a lot left in the tank. My best time for a 10k is 48:04 (last february), I would like to drop that down near 40:00 for a stand alone run, low 40's for a triathlon. I could probably run a 45:00 right now.
Thinking of adding strength training too. The program I have right now has it but I don't know if I will keep it all the way through the season.
The first thing that I will change is the intensity of my swimming. Slow days will be slow and fast days will be fast. Too many times I swam in zone 3 for long distance and did very little speed training in the water. Swimming with FAST 7 weeks out from the race really helped with the speed but it was really a little bit late. I also want to keep my volume over 30000 yds a month during the racing season. I gave up some yardage this year in favor of the run.
The bike changes will be to ride a little bit harder on my long rides and get the ave HR near 140. Speed days will be faster and technique days will be done like they should. I am going to try to ride with a local club once a week this year and am going to try to organize a club ride for my tri-club once a week. I am thinking of going to get a refit on the bike in the spring to get setup for fast racing instead of long distance racing.
Run changes will be impacted the most. This year I worked on volume cuz I had to be able to run 26 miles. Next year I will put a lot of speed work into the program to bring up my efficiency. I know that I have the capacity to do it, I just have to practice it now. This will probably take a bit of help from friends and the club. 13.1 miles is no problem to run at all. Stand alone I want to be able to run a 1:40:00, in a triathlon I would like to be near 1:45:00. My current best time for 13.1 miles is 1:58:21 with a lot left in the tank. My best time for a 10k is 48:04 (last february), I would like to drop that down near 40:00 for a stand alone run, low 40's for a triathlon. I could probably run a 45:00 right now.
Thinking of adding strength training too. The program I have right now has it but I don't know if I will keep it all the way through the season.
Post IM Training
The week after IM Florida I have taken it real easy. I had the whole week off of work and got a lot of rest. Monday, Tuesday and Wednesday I slept for about 16 hrs a day,(seriously) Thursday I got about 12 and then I went down to about 10 for the weekend. I swam for about 20 min on wed and thurs, 35 min on saturday. I played hockey sat night for an hour and was very wobbly on my skates although I was very strong, it is going to take a few skates to get my balance back.
This week I decided to ease slowly back into training following an eight hour plan and deleting any day I didn't feel like training. So far this week I did some strength training on monday, 3 sets of 20 to 25 reps, very light weight on the 7 exercises that the Training Bible suggests, tuesday I swam 2700 yds for about an hour and then ran 3 easy miles. Today is supposed to be strength training again but I think I'm going to skip it. Thursday has a swim and short run, friday has a short bike ride or pick-up hockey, saturday has a swim with my masters group (FAST) and sunday has another short ride.
According to my calculations, I have 8 weeks to screw around before I start my next training cycle. In this time I am going to train for fun and to keep busy, not to increase fitness or speed.
Next years main goals are to get faster in all three disciplines. I am not planning on an Ironman next year. My 2 A races will be Half IM's, tentatively they are the Muncie Endurathon and the Deer Creek Pineman, both are on my local club race list. Goals for the Half IM's are the following: 32:00 for the swim, 2:40:00 for the bike and 1:45:00 for the run, total under 5 hrs. The rest of the races will be Olympics and Sprints that are on my club schedule with a total of no more than 9 races. Olympic goals will be 24:00 for the swim, bike 1:06:00 and run 45:00 total of 2:20:00. I might elist the help of a coach for the training period between the two halfs.
This week I decided to ease slowly back into training following an eight hour plan and deleting any day I didn't feel like training. So far this week I did some strength training on monday, 3 sets of 20 to 25 reps, very light weight on the 7 exercises that the Training Bible suggests, tuesday I swam 2700 yds for about an hour and then ran 3 easy miles. Today is supposed to be strength training again but I think I'm going to skip it. Thursday has a swim and short run, friday has a short bike ride or pick-up hockey, saturday has a swim with my masters group (FAST) and sunday has another short ride.
According to my calculations, I have 8 weeks to screw around before I start my next training cycle. In this time I am going to train for fun and to keep busy, not to increase fitness or speed.
Next years main goals are to get faster in all three disciplines. I am not planning on an Ironman next year. My 2 A races will be Half IM's, tentatively they are the Muncie Endurathon and the Deer Creek Pineman, both are on my local club race list. Goals for the Half IM's are the following: 32:00 for the swim, 2:40:00 for the bike and 1:45:00 for the run, total under 5 hrs. The rest of the races will be Olympics and Sprints that are on my club schedule with a total of no more than 9 races. Olympic goals will be 24:00 for the swim, bike 1:06:00 and run 45:00 total of 2:20:00. I might elist the help of a coach for the training period between the two halfs.
Thursday, November 11, 2004
Ironman Florida is complete
On November 6th I completed my first Ironman. This is the account of the last days leading up to the race.
My dad and I left at 9am on November 3 and started driving down to Panama City Beach. The directions from Mapquest said that it would take about 17 hrs. Thinking that we would stop about every 100 miles for a break and probably 2 to 3 times to eat, we figured that the trip would take about 20-22 hrs which would put us there between 6 and 7 am on thursday morning. Well, as it turns out that even though we took our breaks and drove the speed limit, we arrived at about 1:30am eastern time (12:30am local time). What the heck were we going to do? There couldn't possibly be any rooms available in a city just about ready to host an Ironman. There were plenty of rooms at our hotel (Beachcomber by the Sea) and we just checked in a day early and got plenty of sleep before the swim in the morning.
Thursday morning swim was scary. The beach had the red flags up but we swam anyway. The waves were rolling in about 4 feet and we had fun trying to get through the breaking waves, once we were through the waves it wasn't that difficult to swim, just a lot of ups and downs. I kept thinking about how were 2200 people going to get through this. The rest of the day was pretty uneventful. Check in went faster than expected, I went for a short bike ride, ate lunch and dinner and talked to friends all day about how the race was going to go. Got to bed early and slept pretty good.
Friday morning was just about a carbon copy of thursday, started with a swim with 3 foot waves but had a little more fun this day cuz my confidence was a bit higher. Most of us body surfed for a while before getting out of the water. After the swim I got the race wheels on the bike and did a 20 minute ride with my dad then packed the bike up in the car to take to the transition area. When I checked the bike in I made sure everything was ready to go for the race and was able to relax for the rest of the day. I got to bed early again and got a good night's sleep.
Race day started just fine, we went to the Waffle house for breakfast and then off to the race. I started on the outside of the swim and still found myself in a giant group. Not a nasty group, just a bunch of people going to the same place in a really tight area. The water was very smooth, the wind had shifted around to the north on friday morning and the waves went away. I got through the first loop pretty good, only really bumped once and ran around for the second loop, my watch said 35:30 which I felt pretty good about. The next loop I stayed to the inside which I found less congested, especially on the back section and the return leg. On the return leg I was pretty much swimming by myself straight along the course line, bouy to bouy, I used that time to quicken my pace and got into a really nice groove. When I finished the second loop, my watch said something like 36:30 and I was a little dissappointed because I felt I swam a faster loop but in hindsight, that time included the run from the turn around so it probably was faster.
When I got out of the water the second time I went through the shower and had the wetsuit stripped off of me, then ran into transition fairly quickly. Got changed and before heading out on the bike I went to the bathroom, that took about 2 minutes, then got some sunscreed on and headed out on the bike.
The bike started off well, I got the HR down into the 150's very quickly and was working on getting it down to the mid-140's. We turned north into the wind and I kept up the pace and let the HR stay in the low 150's. The wind still seems to be my friend cuz being as small as I am, it doesn't affect me as much as the taller people. After about 20 miles of riding into the wind, we turned east on highway 20 and rode accross the wind, it may have even been a tailwind. At the 50 mile mark I was at 2:28:00, way ahead of my goal and decided to back it off a little. I found it hard to eat Cliff bars on the bike and started eating bananas from the aid stations to keep the calories up. I got one cliff bar down a mile 25 and that was it. I was riding just fast enough to jump from group to group on the bike. I would just ride my pace and ride through the groups as I caught them. I also got a bottle of Gatorade from every other aid station to suppliment my calorie intake. The total food intake on the bike was 12 gels (GU from my 2 flasks), 1 cliff bar, 4 bananas, 2 double strength bottles of Accererade, and 5 bottles of Gatorade, that is about 3600 calories, about 650 calories an hour. On the last 6 miles of the bike I drank the rest of my gatorade that was in my aerobottle and that proved to be a little too much for me to start the run with. Total bike time was about 5:38:50.
The run started off good, I made a bathroom break again in transition but just #1 this time. The run times started off at 10 min/miles, I felt a little bloated from drinking too much at the end of the bike but I was OK, Started doing gells on the second mile and continued every 2 to 3 miles untill late in the run. I was doing the gatorade sparingly cuz I was a bit full from the bike but still took it in cuz I was concerned about my electrolyte intake. The first loop went really well, I was between 10 and 11 min/miles and headed out for the second loop. Around mile 18 the outside of my right knee started to get sore. This allways happens when I run on the right side of a crowned road, I haven't figured out exactly why that is but I will sometime soon, it may be because I run on the inside of my right foot when the road is like that. I ran/walked for the next 4 miles and wound up walking for the last 4 miles cuz it hurt so bad. I wanted to run accross the finish line and did so. I was a bit dissapointed in the run but I was happy for it to be over. Run time was about 5:11, it not for the knee problem it probably would have been about 4:45, I wasn't that tired, just sore.
I found my dad at the finish and gathered my things to load into the car. He did just about everything for me during the trip. Took care of all the meals, transportation and made sure I had my stuff done on time. He made it really easy for me and I was able to relax and focus on the race. It would have been very difficult to have done the race without him and I want everyone to know just how much he did for me.
After riding back to the hotel I got out of the car and could barely walk. My hips had stiffened up and I had to creep up to the hotel. My dad went to get something to eat while I took a shower, I ate a little and then went to bed, slept about normal. The next day I was still sore but OK, hips and knees were what I felt the most. We ate breakfast, packed the car and then headed home.
My dad and I left at 9am on November 3 and started driving down to Panama City Beach. The directions from Mapquest said that it would take about 17 hrs. Thinking that we would stop about every 100 miles for a break and probably 2 to 3 times to eat, we figured that the trip would take about 20-22 hrs which would put us there between 6 and 7 am on thursday morning. Well, as it turns out that even though we took our breaks and drove the speed limit, we arrived at about 1:30am eastern time (12:30am local time). What the heck were we going to do? There couldn't possibly be any rooms available in a city just about ready to host an Ironman. There were plenty of rooms at our hotel (Beachcomber by the Sea) and we just checked in a day early and got plenty of sleep before the swim in the morning.
Thursday morning swim was scary. The beach had the red flags up but we swam anyway. The waves were rolling in about 4 feet and we had fun trying to get through the breaking waves, once we were through the waves it wasn't that difficult to swim, just a lot of ups and downs. I kept thinking about how were 2200 people going to get through this. The rest of the day was pretty uneventful. Check in went faster than expected, I went for a short bike ride, ate lunch and dinner and talked to friends all day about how the race was going to go. Got to bed early and slept pretty good.
Friday morning was just about a carbon copy of thursday, started with a swim with 3 foot waves but had a little more fun this day cuz my confidence was a bit higher. Most of us body surfed for a while before getting out of the water. After the swim I got the race wheels on the bike and did a 20 minute ride with my dad then packed the bike up in the car to take to the transition area. When I checked the bike in I made sure everything was ready to go for the race and was able to relax for the rest of the day. I got to bed early again and got a good night's sleep.
Race day started just fine, we went to the Waffle house for breakfast and then off to the race. I started on the outside of the swim and still found myself in a giant group. Not a nasty group, just a bunch of people going to the same place in a really tight area. The water was very smooth, the wind had shifted around to the north on friday morning and the waves went away. I got through the first loop pretty good, only really bumped once and ran around for the second loop, my watch said 35:30 which I felt pretty good about. The next loop I stayed to the inside which I found less congested, especially on the back section and the return leg. On the return leg I was pretty much swimming by myself straight along the course line, bouy to bouy, I used that time to quicken my pace and got into a really nice groove. When I finished the second loop, my watch said something like 36:30 and I was a little dissappointed because I felt I swam a faster loop but in hindsight, that time included the run from the turn around so it probably was faster.
When I got out of the water the second time I went through the shower and had the wetsuit stripped off of me, then ran into transition fairly quickly. Got changed and before heading out on the bike I went to the bathroom, that took about 2 minutes, then got some sunscreed on and headed out on the bike.
The bike started off well, I got the HR down into the 150's very quickly and was working on getting it down to the mid-140's. We turned north into the wind and I kept up the pace and let the HR stay in the low 150's. The wind still seems to be my friend cuz being as small as I am, it doesn't affect me as much as the taller people. After about 20 miles of riding into the wind, we turned east on highway 20 and rode accross the wind, it may have even been a tailwind. At the 50 mile mark I was at 2:28:00, way ahead of my goal and decided to back it off a little. I found it hard to eat Cliff bars on the bike and started eating bananas from the aid stations to keep the calories up. I got one cliff bar down a mile 25 and that was it. I was riding just fast enough to jump from group to group on the bike. I would just ride my pace and ride through the groups as I caught them. I also got a bottle of Gatorade from every other aid station to suppliment my calorie intake. The total food intake on the bike was 12 gels (GU from my 2 flasks), 1 cliff bar, 4 bananas, 2 double strength bottles of Accererade, and 5 bottles of Gatorade, that is about 3600 calories, about 650 calories an hour. On the last 6 miles of the bike I drank the rest of my gatorade that was in my aerobottle and that proved to be a little too much for me to start the run with. Total bike time was about 5:38:50.
The run started off good, I made a bathroom break again in transition but just #1 this time. The run times started off at 10 min/miles, I felt a little bloated from drinking too much at the end of the bike but I was OK, Started doing gells on the second mile and continued every 2 to 3 miles untill late in the run. I was doing the gatorade sparingly cuz I was a bit full from the bike but still took it in cuz I was concerned about my electrolyte intake. The first loop went really well, I was between 10 and 11 min/miles and headed out for the second loop. Around mile 18 the outside of my right knee started to get sore. This allways happens when I run on the right side of a crowned road, I haven't figured out exactly why that is but I will sometime soon, it may be because I run on the inside of my right foot when the road is like that. I ran/walked for the next 4 miles and wound up walking for the last 4 miles cuz it hurt so bad. I wanted to run accross the finish line and did so. I was a bit dissapointed in the run but I was happy for it to be over. Run time was about 5:11, it not for the knee problem it probably would have been about 4:45, I wasn't that tired, just sore.
I found my dad at the finish and gathered my things to load into the car. He did just about everything for me during the trip. Took care of all the meals, transportation and made sure I had my stuff done on time. He made it really easy for me and I was able to relax and focus on the race. It would have been very difficult to have done the race without him and I want everyone to know just how much he did for me.
After riding back to the hotel I got out of the car and could barely walk. My hips had stiffened up and I had to creep up to the hotel. My dad went to get something to eat while I took a shower, I ate a little and then went to bed, slept about normal. The next day I was still sore but OK, hips and knees were what I felt the most. We ate breakfast, packed the car and then headed home.
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