Strass Marathon
Training 2004

26.2 MILES TO GO!!! The challenge is pure and simple: complete the 26.2 mile course before passing out. Since I am also the new father of Jack, my other main challenge lies in not letting the training consume my entire life. I am very much a family man who loves spending my free time with Suzy, Jack, Sydney and Buster. That will not change. This is simply a way to continue to increase my fitness level, by working toward a new goal. By viewing my journal you will see that I am taking a somewhat level-headed approach to my training. I know that I will continue to look and feel great.

October 10, 2004 - A date that will be repeated, remembered and relived forever. A date that will be passed down in stories, included in pictures, emblazoned on a medal and engraved in my memory. But more than that, a date that forever adds a line to my list of life accomplishments: MARATHON RUNNER.

HERE IS MY JOURNAL ANY COMMENTS, QUESTIONS OR SUGGESTIONS ARE MUCH APPRECIATED!!!

August 15th
Alligator Creek Triathlon (O'Fallon MO)
300 yard swim - 18 mile bike - 3.1 mile run

This was my second year doing this race. Weather was actually cold. Swim started at 7am (I went off at 7:21:45) and it took a while for the temps to rise. It was a serpentine swim through the 25 yard pool. I got hit with a log jam and lost a little time. This is a hilly 18 mile bike course that winds through a residential neighborhood first, then through a pothole-laden service road and finally out through rolling farmland before returning to T2. The run has some hills to it as well. Luckily, the weather cooperated much better this year then the blazing temps last year.

HERE ARE MY STATS ON THE DAY
Swim Time = 6:11 (136 out of 155 men) - 2003 Swim=5:35
I got stuck behind a bunch of swimmers in the pool and had no where to go. Could not get much rhythm here but was in and out in 6 minutes.
T1 & T2 = 3:53 (long way from pool to bike) - 2003 T1= 3:29
Too Long
Bike Time = 1:05:45 (92 out of 155 men) - 2003 Bike=1:05:00
Tough bike course - I was much better on the 2nd 1/2. Was at a training pace for the first 10 miles in stead of going race day.
T2 - need to calculate.
Run Time = 24:57 (71 out of 155 men) - 2003 Run=28:55
Strong run for me. I averaged an 8:03 mile. It took me about 3/4 mile to catch my breath and then I felt great.
TOTAL TIME = 1:40:46 2003 Total Time=1:43:30
Overall Place = 65th place out of 155 Men

What can I say? While I beat my overall time in 2003 thanks to a much stronger run, I got killed by Tommy Rosenthal who finished in 1:37:16 - 3 1/2 minutes better. He beat me by a minute and a half on the bike and the same on the run. I could have had a better bike and a better T1 but my run was strong - he had an awesome run. I need to get better at T1 - I am not transitioning quicky this year. I also need to spend more time on the bike if I am going to improve my results. Run felt great thanks to all of the extra mileage we have been putting in on a weekly basis.



E-Mail John Strassner Contact John..... We Conquered Chicago!!! Welcome To Strass Training Thanks for checking out my training journal. I am training for the 2004 LaSalle Bank Chicago Marathon on Sunday, October 10th. If you want to join me and my teammates in Chicago then visit The Chicago Marathon Site. Why Am I Doing This? Thats a good question. I am looking for a major challenge and think that I have found one in Chicago. I love doing Triathlons but think that completing a marathon is a great accomplishment. After seeking counseling from fellow triathalete, Tommy Rosenthal and fellow marathoner/sister, Blair, I said "what the heck and signed up for Chicago." Contact Coach Blair..... Contact Tommy..... Training Program I am using the Hal Higdon training program as a guide. Of course, since we are in the middle of a very busy triathlon season, this will only be a guide. I plan to incorporate many triathlons into the overall training program. As long as I focus on getting the long runs in each week I think I will be okay. Hal Higdon's Training Program Archive May 2004 June 2004 July 2004 August 2004 September 2004 Strass Training Web Links The Chicago Marathon St. Louis Marathon Swim Bike Run St. Louis StrassTraining Active.com Nike.com Training Forecast Thanks For Your Support Strass Marathon Training has welcomed visitors to the site!!! Sponsor	Strass Marathon Training 2004 26.2 MILES TO GO!!! The challenge is pure and simple: complete the 26.2 mile course before passing out. Since I am also the new father of Jack, my other main challenge lies in not letting the training consume my entire life. I am very much a family man who loves spending my free time with Suzy, Jack, Sydney and Buster. That will not change. This is simply a way to continue to increase my fitness level, by working toward a new goal. By viewing my journal you will see that I am taking a somewhat level-headed approach to my training. I know that I will continue to look and feel great. October 10, 2004 - A date that will be repeated, remembered and relived forever. A date that will be passed down in stories, included in pictures, emblazoned on a medal and engraved in my memory. But more than that, a date that forever adds a line to my list of life accomplishments: MARATHON RUNNER. HERE IS MY JOURNAL ANY COMMENTS, QUESTIONS OR SUGGESTIONS ARE MUCH APPRECIATED!!! August 15th Alligator Creek Triathlon (O'Fallon MO) 300 yard swim - 18 mile bike - 3.1 mile run This was my second year doing this race. Weather was actually cold. Swim started at 7am (I went off at 7:21:45) and it took a while for the temps to rise. It was a serpentine swim through the 25 yard pool. I got hit with a log jam and lost a little time. This is a hilly 18 mile bike course that winds through a residential neighborhood first, then through a pothole-laden service road and finally out through rolling farmland before returning to T2. The run has some hills to it as well. Luckily, the weather cooperated much better this year then the blazing temps last year. HERE ARE MY STATS ON THE DAY Swim Time = 6:11 (136 out of 155 men) - 2003 Swim=5:35 I got stuck behind a bunch of swimmers in the pool and had no where to go. Could not get much rhythm here but was in and out in 6 minutes. T1 & T2 = 3:53 (long way from pool to bike) - 2003 T1= 3:29 Too Long Bike Time = 1:05:45 (92 out of 155 men) - 2003 Bike=1:05:00 Tough bike course - I was much better on the 2nd 1/2. Was at a training pace for the first 10 miles in stead of going race day. T2 - need to calculate. Run Time = 24:57 (71 out of 155 men) - 2003 Run=28:55 Strong run for me. I averaged an 8:03 mile. It took me about 3/4 mile to catch my breath and then I felt great. TOTAL TIME = 1:40:46 2003 Total Time=1:43:30 Overall Place = 65th place out of 155 Men What can I say? While I beat my overall time in 2003 thanks to a much stronger run, I got killed by Tommy Rosenthal who finished in 1:37:16 - 3 1/2 minutes better. He beat me by a minute and a half on the bike and the same on the run. I could have had a better bike and a better T1 but my run was strong - he had an awesome run. I need to get better at T1 - I am not transitioning quicky this year. I also need to spend more time on the bike if I am going to improve my results. Run felt great thanks to all of the extra mileage we have been putting in on a weekly basis.

Strass Marathon Training 2004

Strass Marathon
Training 2004