Scott Rupp

Race Notes: Improved times in all 3 sports. Difficult conditions with low 50 water temps, and gusty winds made the swim and bike tough. Was able to keep run pace at target through mile 4.5, but then lost it. Held it together the best I could to still improve my 10K tri time.

Race Notes: Black Fly Race Report- 12 July 2009 Headed up to the Time Trial and packet pickup on Friday evening. Had dinner with the family at the local pizza joint. I had a large Greek Salad with Grilled Chix breast. This was a good light meal for me the night before the race. I had been hydrating well and fueling properly during my training week leading up to the race. Got to bed a little later than I would have liked at around 10:00. Had a very restless night’s sleep, and awoke at 3:30 AM Pre Race breakfast- I had two whole eggs with a whole wheat English muffin and 2 soy sausages at about 4:00 AM, with water. Took care of all the morning necessities, kept sipping water, and got on the road to head up to WV by 4:30. I had a relaxed ride up, thinking positive race and transition thoughts. I was really looking forward to enjoying the day. Upon arrival at 5:30 AM, I found a very convenient parking spot and began to calmly and methodically ready my gear, double check everything and then head to transition to set up. During setup, we found out the water temp was 53 and the swim had been shortened from a half mile to a quarter mile for safety reasons. I was a bit disappointed as I had been swimming in cold open water and was very prepared. I quickly put that aside and went about my business. I had an enjoyable time setting up transition, welcoming my club mates, and meeting my transition neighbors. At 7 AM I put on the wetsuit and proceeded down to the pond to acclimate for the upcoming swim. As it was an interval start, we had to be out of the pond by 7:25. I took my time acclimating to the cold temps, and then did a nice warm up, practicing nice smooth relaxed strokes, and worked on sighting to the buoys. I was feeling very good about the swim as the warm up time ended and I got out of the pond and enjoyed watching the swim start. My number was 382, so that gave me a good 35 minutes of waiting until I started my swim.
Swim: The swim was relatively uneventful. There was

Race Notes: Met my 3 goals-Have fun, finish, sub 3 hours. Pre-race: poor nights sleep, anxious. awake at 3:30. Feeling relaxed. Good nutrition and organization helped keep stress level down Transition set up: arrived at 5:05- easy parking, easy and relaxed transition setup. Able to take care of bathroom issues early and with no standing in line. Very relaxed watching people set everything up and running late. Always be early! It is a huge performance booster! Pre-swim: 20 minutes in water to acclimate. Felt great, couldn't wait to start Swim-feeling excellent, good form and breathing, no anxiety at all. Within 50 yds I knew I was on. It felt great to start catching up to the previous wave. Decent sighting and decent maneuvering. At the turn I was really feeling relaxed and started to think about the bike. I had hoped for at least a 37 minute swim, was shocked when the watch said 32 minutes! Excellent strip from the suit. T1-great with the exception of gloves, that slowed me down. Need to relook at this Bike-Hammered it. It was a blur. I was ultra focused. Wanted to do 1:25 or faster. Hit 1:22 with avg speed of 19.8. took in 2 gels, lots of GU2O and 6 endurolytes.Best previous on the course was 17.6 T2-much better than T1-cramped up again in the abs during shoe switch. Run-honestly I was hurting. Crampy in the abs and left ant. tibialis. Left foot was numb. Felt very slow and gimpy. Finally loosened up at about mile 4. I kept a steady pace and did well on the hills. stretched it out a bit at the end. Knew I had my sub 3 hour, so I didn't mentally push myself to go faster. Didn't care at the time, but in retrospect it is the only negative I can come up with from the race.
Overall-very pleased with my first Oly. Will look for 2:40 or lower next year.

Race Notes: This race was on my regular calendar so I was wanting to run it fast, but after the Achilles started acting up I was having my doubts. The test race on the previous Sunday went so well, I decided to push this one a bit. The decrease in my training during recovering from the achilles certainly kept my time a bit slower than I had initially hoped for but, considering the circumstances, I am thrilled to have run below 23 on such a hot evening, so quickly after recovering from the achilles.

Race Notes: 1st race after rehab from Achilles Tendonitis. I had skipped the previous scheduled race, the Big Lake Half Marathon. My achilles responded very well during the race with minimal post race discomfort. I didn't push my pace during this race as it was a test for my achilles.