The blog is going to be on hold for a while however you still can check me out via twitter @AndySalmon
Be well...
Wednesday, October 28, 2009
Friday, October 2, 2009
No I'm not still at the Cape
While riding the other day with some Cyclonauts I heard wow thought Salmon was still at the cape. Well I'll be damned people do read this blog. So for those of you that do here has been my past month or so, in four bullet points
- Avery is getting bigger she has teeth and is not afraid to use them
- Spending a lot of time in the office (ahh the joys of falling behind on the mundane parts of your job due to IM's)
- Julie is back in school; and they're loading on the work, which means I get to hang w/Avery all day every Sunday very cool
- Running is WAY down and biking is WAY up in an effort to improve upon my F60-64 like bike splits
Just a little predictions www.caitsnow.com is going to be on the podium at Kona next week, thanks to a killer marathon split.
- Avery is getting bigger she has teeth and is not afraid to use them
- Spending a lot of time in the office (ahh the joys of falling behind on the mundane parts of your job due to IM's)
- Julie is back in school; and they're loading on the work, which means I get to hang w/Avery all day every Sunday very cool
- Running is WAY down and biking is WAY up in an effort to improve upon my F60-64 like bike splits
Just a little predictions www.caitsnow.com is going to be on the podium at Kona next week, thanks to a killer marathon split.
Monday, August 24, 2009
Crib Ride Part II
We start our 2 week summer vacation this weekend and therefore I thought it would be a wast of time driving my truck to the cape so I invited Jim and Gary and their families down to the cape for the weekend. Short version is, Jim and I were going to leave my crib at 6 AM but two flats in the driveway pushed our roll time back 25 mins, we met my brother Matt and Gary on the road and we were on our way, Matt pulled off at mile 30 and we pressed on into a killer head wind and crazy ungodly heat. Final stats for the ride were 20.9 mph 112 miles, a tad bit slowerr than two weeks ago (with a tail wind and an extra person).
Thursday, August 13, 2009
Boom...That Just Happend!
Well the annual crib to compound ride is in the books for 2009; and it was by far one of the best yet. We set record time from Millbury ( my crib) to the Cape (parents beach house), 112 miles at a touch over 21.5 mph counting all the stop lights and bridges on Friday AM, Sat Jimmy, Mark and I got in 50 miles in the AM before the annual "jellyfish swim" while Sara got her long run in then we all jammed down my parents "thin pancakes" and hung at the beach all day. Sunday was the Falmouth road race, I had a number in the "elite" corral (aka where I would get my ass kicked!) but decided to not run in lieu of family time and rest for my body post IM. However Kelly, Mark and Miki all raced and Brian, Taylor and I were the Sherpas for the day.
Thing's I learned this weekend
1) It's not smart to not ride for 2 weeks post IM then ride 112 miles HARD
2) Swimming with Jeans on is "Really Hard"
3) Jimmy and I are "Good Friends"
4) Mark .4 % Polish but 100% metro sexual
5) Fiber is your friend
6) My Avery is officially the chilist kid on earth
Thing's I learned this weekend
1) It's not smart to not ride for 2 weeks post IM then ride 112 miles HARD
2) Swimming with Jeans on is "Really Hard"
3) Jimmy and I are "Good Friends"
4) Mark .4 % Polish but 100% metro sexual
5) Fiber is your friend
6) My Avery is officially the chilist kid on earth
Thursday, July 30, 2009
Ironman Lake Placid Race Report
Ironman Lake Placid 2009 Race Report
Andrew Salmon
Finish Time 10:14:46
78 Overall
15th in M30-34 Age Group
Prologue:
Let me state this clearly before I even begin this report, my wife is a SAINT, in fact I am quite sure that if she were a baseball player she’d be first ballot hall of fame'er. She has endured so much over the past year plus,10 months of pregnancy, child birth, three half ironman races, countless road races, one Ironman, too many late night dinners and clearly listened to me obsess over what I can and could not eat far too much. All the while balancing school, a new born and her own needs. A simple thank you, I love you or dozen roses would not cover it sufficiently, so all I can do is say your the reason why I was able to achieve the goals that my plan from QT2 laid out for me last December. You’ll never know how much your support means to me.
Your amazing.
Pre Race:
The key to my pre-race this year was relaxation as in the past (‘06 and ’07) I arrived in Lake Placid on Tuesday of race week in order to get get “in race mode” and both times it back fired because I got too jazzed up which lead me to race far too hard and crack on the run. This year we (Gary Sacon and I) mixed things up and rolled out from my house on Thursday AM and stopped in Westfield to get my last key workout in at the Sullivan’s house prior to going to chaos which is Lake Placid.
The two day’s leading into the event were extremely uneventful (good thing) and were filled with a two day carbo load, where I got to eat all the fun foods like bread, fig newtons and baked chips that I’ve done without for 6 or 8 months.
Race Day:
After getting a great nights sleep I was up at 3:00 AM for my pre-race shower and breakfast of applesauce, protein shake and a banana with my iPod as to not wake the rest of the house. My mind was “right” and my thoughts were focused on executing my race plan. We made our way over to the race and before I knew it I was in the water with 2,300 of my closest friends waiting for the cannon to fire so we could get this show on the road.
Swim:
2.4 Miles
Time Overall Age Group
1:05:01 391 69
The swim for me is by far the worst of the three legs of the race, you’ve got 2300 people who think they are Michael Phelps are going to do whatever it takes to beat you out of the water, and I mean beat you out of the water. By my count I was kicked 5-6 times, dunked once, pulled back once had my timing chip ripped off my foot once by a guy who grabbed my left ankle and held on on for a second or two. Mass starts are fun to watch but are brutal to take part in. However all in all it was a good swim, loop one was 31 mins and loop two was 33 mins which included getting out of the water crossing the timing mate getting my chip that they FOUND in the water running back and re-crossing the mate again.
Bike:
112 Miles
Time Overall Age Group
5:48:40 283 53
Game plan was to ride to the exact wattage on the SRM power meter and not one watt higher or lower, mission accomplished. It was by far the slowest bike I have ever had in an Ironman however it was a pace that was going to allow me to race my strength the run. It felt like I got passed by the entire field one by one they rode by me, as I stuck to my pacing and fueling plan just waiting to get off the bike and see what kind of run I could put up on the board. Truth be told it was kinda fun watching people work WAY to hard, and I was taking mental notes to see what people looked like on the run, sick in a way but it was the only way I could stand getting passed over and over again.
Run:
26.2 Miles
Time Overall Age Group
3:13:59 20 3
Again the game plan was to run to a pace that I could hold all day in training which was 7:00 min miles, after a quick stop in the porta john .5 miles in I was on my way clicking off 7:00 min miles one after another and executing my fueling plan to the minute, things were feeling great, saw all my teammates out on the run course doing the same, so there is something to be said for the QT2 protocols. At mile 9 I knew I was having a great day when I started to pass some of the big name female pros who started 10 mins ahead of me, cruised through the half way point feeling great with a split of 1:33:14 which was exactly where my plan called for me to be, doing some math coming out of town, I figured if I could up the pace a bit over the next loop I’d have an outside shot at going under the elusive 10 hour mark. For the next 5 miles I was pushing the pace at an average clip of 6:45 per mile, then at the 6 mile mark the wheels began to sputter and the pace gradually dropped as I headed back into a headwind and to the hills into town for a loop two split of 1:40:46.
Finish:
Time Overall Age Group
10:14:46 78 15
Crossing the line and hearing Mike Riley say “Andrew Salmon you are an Ironman” never gets old but crossing the line hearing that and knowing that all the sacrifices you put with were worth it, makes the situation that much more satisfying. As this time I crossed over an hour and thirteen minutes faster than ’07 and nearly two hours faster than ’06!
Thank you’s:
Cait Snow (who was 2nd overall at the race) it was a pleasure being coached by you this season, I’m looking forward to next year and Ironman Florida. Jesse at QT2 Systems, your system is amazing. The entire QT2 team it was great seeing everyone out there on the run ripping it up and having the support of teammates cheering along the way. Gary Sacon, Jim and Kelly Sullivan, having the three of you up there was perfect, your attitudes were just what the Dr. called for. Also to the entire Cyclonaut Mulitsport team for all their support over the past 6 years. And to Newton running for making the best shoes in the world!
Did I mention my wife is a saint?
-Andrew
Andrew Salmon
Finish Time 10:14:46
78 Overall
15th in M30-34 Age Group
Prologue:
Let me state this clearly before I even begin this report, my wife is a SAINT, in fact I am quite sure that if she were a baseball player she’d be first ballot hall of fame'er. She has endured so much over the past year plus,10 months of pregnancy, child birth, three half ironman races, countless road races, one Ironman, too many late night dinners and clearly listened to me obsess over what I can and could not eat far too much. All the while balancing school, a new born and her own needs. A simple thank you, I love you or dozen roses would not cover it sufficiently, so all I can do is say your the reason why I was able to achieve the goals that my plan from QT2 laid out for me last December. You’ll never know how much your support means to me.
Your amazing.
Pre Race:
The key to my pre-race this year was relaxation as in the past (‘06 and ’07) I arrived in Lake Placid on Tuesday of race week in order to get get “in race mode” and both times it back fired because I got too jazzed up which lead me to race far too hard and crack on the run. This year we (Gary Sacon and I) mixed things up and rolled out from my house on Thursday AM and stopped in Westfield to get my last key workout in at the Sullivan’s house prior to going to chaos which is Lake Placid.
The two day’s leading into the event were extremely uneventful (good thing) and were filled with a two day carbo load, where I got to eat all the fun foods like bread, fig newtons and baked chips that I’ve done without for 6 or 8 months.
Race Day:
After getting a great nights sleep I was up at 3:00 AM for my pre-race shower and breakfast of applesauce, protein shake and a banana with my iPod as to not wake the rest of the house. My mind was “right” and my thoughts were focused on executing my race plan. We made our way over to the race and before I knew it I was in the water with 2,300 of my closest friends waiting for the cannon to fire so we could get this show on the road.
Swim:
2.4 Miles
Time Overall Age Group
1:05:01 391 69
The swim for me is by far the worst of the three legs of the race, you’ve got 2300 people who think they are Michael Phelps are going to do whatever it takes to beat you out of the water, and I mean beat you out of the water. By my count I was kicked 5-6 times, dunked once, pulled back once had my timing chip ripped off my foot once by a guy who grabbed my left ankle and held on on for a second or two. Mass starts are fun to watch but are brutal to take part in. However all in all it was a good swim, loop one was 31 mins and loop two was 33 mins which included getting out of the water crossing the timing mate getting my chip that they FOUND in the water running back and re-crossing the mate again.
Bike:
112 Miles
Time Overall Age Group
5:48:40 283 53
Game plan was to ride to the exact wattage on the SRM power meter and not one watt higher or lower, mission accomplished. It was by far the slowest bike I have ever had in an Ironman however it was a pace that was going to allow me to race my strength the run. It felt like I got passed by the entire field one by one they rode by me, as I stuck to my pacing and fueling plan just waiting to get off the bike and see what kind of run I could put up on the board. Truth be told it was kinda fun watching people work WAY to hard, and I was taking mental notes to see what people looked like on the run, sick in a way but it was the only way I could stand getting passed over and over again.
Run:
26.2 Miles
Time Overall Age Group
3:13:59 20 3
Again the game plan was to run to a pace that I could hold all day in training which was 7:00 min miles, after a quick stop in the porta john .5 miles in I was on my way clicking off 7:00 min miles one after another and executing my fueling plan to the minute, things were feeling great, saw all my teammates out on the run course doing the same, so there is something to be said for the QT2 protocols. At mile 9 I knew I was having a great day when I started to pass some of the big name female pros who started 10 mins ahead of me, cruised through the half way point feeling great with a split of 1:33:14 which was exactly where my plan called for me to be, doing some math coming out of town, I figured if I could up the pace a bit over the next loop I’d have an outside shot at going under the elusive 10 hour mark. For the next 5 miles I was pushing the pace at an average clip of 6:45 per mile, then at the 6 mile mark the wheels began to sputter and the pace gradually dropped as I headed back into a headwind and to the hills into town for a loop two split of 1:40:46.
Finish:
Time Overall Age Group
10:14:46 78 15
Crossing the line and hearing Mike Riley say “Andrew Salmon you are an Ironman” never gets old but crossing the line hearing that and knowing that all the sacrifices you put with were worth it, makes the situation that much more satisfying. As this time I crossed over an hour and thirteen minutes faster than ’07 and nearly two hours faster than ’06!
Thank you’s:
Cait Snow (who was 2nd overall at the race) it was a pleasure being coached by you this season, I’m looking forward to next year and Ironman Florida. Jesse at QT2 Systems, your system is amazing. The entire QT2 team it was great seeing everyone out there on the run ripping it up and having the support of teammates cheering along the way. Gary Sacon, Jim and Kelly Sullivan, having the three of you up there was perfect, your attitudes were just what the Dr. called for. Also to the entire Cyclonaut Mulitsport team for all their support over the past 6 years. And to Newton running for making the best shoes in the world!
Did I mention my wife is a saint?
-Andrew
Thursday, July 2, 2009
QT2 Training Weekend and Stuff
I am bit behind on this post but, two weeks ago was our QT2 training weekend for placid in Ludlow VT, below are few things that I learned.
1. My zone 1 on the bike is better than some but not as good as most
2. My zone 1 run is better than most but not as good as some
3. Open water TT swims are fun, when you sit on Pam's feet
4. Pro's are pro's for a reason
5. I am ready for IMLP
6. 18 hrs of training is a lot for three days
7. Riding with Paul, Chrissie and Michele for 7.5 hrs is a good time
8. Photo booth for Mac is da shite
With placid under three weeks away I am in my taper and will be focused on not loosing the gains that I have made over the past 6 months. In addition we're going to need to keep my mind sharp over the next 20 or so days, so that I can focus on my race, my plan and my execution of both. Now this might sound a bit funny from this guy, but I've given up too much to let the little things slide. In the past I've put pressure on myself (unneeded) to preform past my abilities, this year I'm going in focused on what I can control, and that's it.
"No pressure, no problems" -- St. Lucian quote
1. My zone 1 on the bike is better than some but not as good as most
2. My zone 1 run is better than most but not as good as some
3. Open water TT swims are fun, when you sit on Pam's feet
4. Pro's are pro's for a reason
5. I am ready for IMLP
6. 18 hrs of training is a lot for three days
7. Riding with Paul, Chrissie and Michele for 7.5 hrs is a good time
8. Photo booth for Mac is da shite
With placid under three weeks away I am in my taper and will be focused on not loosing the gains that I have made over the past 6 months. In addition we're going to need to keep my mind sharp over the next 20 or so days, so that I can focus on my race, my plan and my execution of both. Now this might sound a bit funny from this guy, but I've given up too much to let the little things slide. In the past I've put pressure on myself (unneeded) to preform past my abilities, this year I'm going in focused on what I can control, and that's it.
"No pressure, no problems" -- St. Lucian quote
Monday, June 22, 2009
What do child birth and Ironman training have in common ...
My wife forgets how hard each of them are on her and her body...After '08/'09 I thought my IM career was over, given that our daughter arrived in Feb'09. That was until June 20th when we are out to dinner with the Sullivan's who are both doing IMFL, and Kelly begins to tell Julie how great it is to watch a IM from the beach. My wife is a 100% beach bum, so she looks at me a say's "if you want to, you can" and I do and I will ... my IM career continues for one more year!
Now do we think that baby number II is close....not until after Nov '10
Let the record clearly state that my wife is a saint, who for some insane reason loved me enough to marry me....I love her too
Now do we think that baby number II is close....not until after Nov '10
Let the record clearly state that my wife is a saint, who for some insane reason loved me enough to marry me....I love her too
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