This weekend........

........ is the Duathlon at Nocatee. Its put on by the Beaches Fine Arts Series folks so it should be a good event. Its gonna be a 2 mile run followed by 12 mile bike then finish off with a 2mile run. I'm gonna try to ride the QR Kilo that Chris B. has let me borrow. Just hope it isn't too big. This is what it looks like......

Its a pretty nice bike, not quite my dream bike , so i'll probably hold off on buying it. (Especially with the wedding coming up).

A couple of months ago, I went to see pro tri-guy Chris Lieto. He spoke about setting goals and all that kind of stuff, and he brought up an important point........ he talked about how when you tell someone that you are going to do something, then it increases your accountability towards that goal and that should help your motivation toward accomplishing that goal. So for this race on Saturday, my goal is to go sub-1hr (59:59.99 or better). I've broken this down into its components and it should work out something like this (in theory):

• 2 mile run (1st section of race): 13 minutes (6:30/mi pace - will probably hit 1st mile hard (6:00 min) due to the excitement of the race and then try to settle in for 2nd mile at about 7:00 min.
• T1: 45 secs--> going from run to bike. For this, I'm gonna practice getting in my shoes while on the bike, might even have them clipped in with the rubber bands holding them in place (note to self: research this before trying it to see if it actually works
• 12 mile bike: 31.5 minutes (this is based on a 22.85 mph avg - kinda conservative, but gotta figure in that there might be wind and turns)
• T2: 30 secs --> from bike to run; should be quick, i'll practice this on friday as well.
• 2 mile run (last section of race): 13min - this is gonna require going HARD off of the bike, but I think I can handle it for thirteen minutes (hopefully less). As the coach says, "Just know that its gonna suck, no matter what!"

If you add all that up (26 min for running, 1-1/2 minutes for transitions, and 31-1/2 minutes) it comes to 59 minutes. So i'm giving myself 59 second room for error. Hey it all sounds good in theory, right?

But I'll probably trip within the first 50 yards and twist my ankle and it'll take me two hours to finish (Never give up, right?)

b sbc