Part for Joe G to read and half for me records for future races:
Breakfast: starting about 2:45 before race start, 2 plain waffles, 1 cup Earl Grey tea with honey, 1 banana, most of a 32oz bottle gatorade, 2 spoonfuls of peanut butter.
In hour before race start: 2 Hammer gels and water. Felt satisfied, but not "full."
Swam 200m warmup from the swim finish over to the boat dock where we started. Solid warmup. Told myself repeated to "harden the F#ck up" and I did puke or gag even before the race. Most people had no warmup. I think maybe 10 of us got any warmup.
Out of water, jogged easy to transition. Took a long time to get everything going, but dry socks with baby powder in them went on nice and smooth. Feet stayed dry on bike. On bike I ate nothing until mile 5.5 where I took in first set of Enduralytes, then a GU. After mile 12 or so I started on the Clif Bar. Ate half in a few small bites. Puked in mouth a little. Put Clif bar away for 30 miles. I more enduralytes about mile 24. I also mixed in 2 more GU's and 2 sets of 3 Clif Blok blocks (Cola flavored). First 28 miles I think I did in 1:24 or so, I think I'd avg'd about 19.2, which means to avg 20.3 I smoke round 2 of the course. I felt good and went hard when I did. I lost the yellow spongee thing in the aerodrink bottle 4 miles into the bike. I forgot to set one of the rubber bands over the top of it at the start. Oops. Oh well.
At mile 28 turnaround, I wasted 90 sec to get bottles with my gatorade in them. I took my last enduralytes (I think I had 4 pills) at mile 45 or so. I grabbed a bottle of cold water at a water station at mile 44 (just chunked a bottle they gave me and grabbed one on the go). Used it to cool my head a couple times and hydrate. I ended up drinking about 4 24oz bottles gatorade, 1.5 bottles water. Never felt "full" nor thirsty. I guess my approach of going back to basics to get past nutrition problems worked.
I took my last GU on the bike with about 2-3 miles to go. I packed all my food trash in my aerobottle so I didn't have to empty pockets at transition. Feet out of shoes and hopped off cyclocross style. At T2 I was about 20 min ahead of plan. Sweet! I was off bike in 2:48 for 56.6 miles incl the 90 sec stop where I lost time.
T2: fairly good, put on sunscreen, grabbed some food, new socks, and was off. Bec took a bunch of picts of my in T1 and T2, but I was bending over in nearly all of them. No comments from the peanut gallery.
Started run feeling really good. Just drank water for first 1.5 miles, filled bottle with cold at first stop about 0.5 mi out. Mistake was to end up having only 1 bottle with water in transition. I needed 2/3 of it for getting grass/sand/rocks off my feet before the bike. Need 2 full bottles next time. Also, need to not hog all the sunscreen so wife is without and she doesn't get burned. The race folks had sunscreen to smear on for racer (and public I presume), but Bec didn't know. I feel bad about that.
I ran about 3 miles and started eating some Sports Beans. Tasted good. Worked down a package over first hour of run. I tried to hit the gatorade as often as possible, but I can't pound a cup or two without feeling bad. I did try an orange slice, but it was sour and I spit it out and chunked the rind in the woods. Awful!
I had an extra empty GU in my pocket after the run, so I think I ate 2 on the run, but don't remember. After running an hour with little food, I was getting nervous of the bonk. I evidently ate 2 GU's (incl my last Honey Stinger Chocolate, which is doper heaven). I also ate 2 cola clif bloks while walking in the shade when feeling like ass at mile 11. Then I ran well to the line. Half marathon was 2:01:45, or 9:18 miles (seems a little quick). They were supposed to have bananas on the bike, but had none, and the same with coke on the run. Oh well.
Mile paces, mostly correct with some late stoppages of the watch when I ran past the mile marker, also some miles I walked more then others and some I lost 20-25 sec for filling my bottle up. I walked a couple times up the hills between mile 2 and 6 and walked a lot between miles 9 and the start of 12. Pretty consistent for the most part.
1- 8:56
2- 9:27 (lots of short 8% hills between mile 2 and 6)
3- 8:58
4- 9:20
5- 9:23
6- 9:24
7- 7:44 (mostly down hill, plus ran to where Bec was watching)
8- 9:27
9- 9:54
10- 10:00
11- 11:16 (suffering bad in mile 10 and 11)
12- 8:16 (got my shit together, smiling, pumped I was finishing)
13.1- 9:49
I felt completely coherent and aware of everything until mile 10 when we were all walking a lot. I felt good last couple miles and held a coherent conversation with Bec after the finish. That was good in my book.
Couple notes: One guy in age group ran with headphone (penalized?). Bec said the announcer said first time penalty in a half IM is 4 min, then 16min for violation 2, then DQ. They also didn't enforce the wearing a shirt rule.
One of the first cyclists, who was very fast and I think 2nd or 3rd anyway, was told the wrong direction at some point on the bike and was 23 min ahead of the second rider. They didn't even have the mat ready for him. I do not know if he was DQ'd (riders should know the course) or just penalized.
Monday, September 24, 2007
Friday, September 21, 2007
Thursday Sept 20
Had a good 1100yd swim in the am. Arms a little stiff, but swam confident and well.
In evening, met up with a couple for riding and a run. Rode TT bike in race gear. Rode 1 hr at 18mph, which was a good pace, then we ran 4 miles in 32 min. Ran a little fast, but felt good. Great motivation for Sunday. My buddy Norton told me I should do the half in 5:20. I laughed.
Friday is rest
Sat is a short 15-20min bike ride and a 30min walk with the wife. I'd liek to swim a little, but we'll see. Probably not bother. Weather looking to be about 87-90 degrees for the run. Joy.
Almost there!!
In evening, met up with a couple for riding and a run. Rode TT bike in race gear. Rode 1 hr at 18mph, which was a good pace, then we ran 4 miles in 32 min. Ran a little fast, but felt good. Great motivation for Sunday. My buddy Norton told me I should do the half in 5:20. I laughed.
Friday is rest
Sat is a short 15-20min bike ride and a 30min walk with the wife. I'd liek to swim a little, but we'll see. Probably not bother. Weather looking to be about 87-90 degrees for the run. Joy.
Almost there!!
Wednesday, September 19, 2007
Week before the half (Mon-Wed)
Monday: rest day, was in field all day, but I walked over 7k though.
Tues: Swam in am 1600 yds in a short ladder, felt good. Did cyclocross training with team in evening. On bike 1 hr total, but we did a lot of getting off the bike and hopping back on drills. Both hip flexors sore today. I didn't push it hard as a lt fo people crashed at some point.
Wed: Rode 30mi, on TT bike, a few big hills incl the 4 min climb, avg'd 19.0. felt good, didn't push it very often. very motivating as I'm a little wigging out this week. I tried the 2 samples of HEED that I had. Both good and tasty. Not sure I'll have any in the race, but I'm down with the Lemon-Lime and the Mandarin Orange (tastes like orange sherbert!!)
Thurs workouts will involve the pool, the bike, and the run.
Tues: Swam in am 1600 yds in a short ladder, felt good. Did cyclocross training with team in evening. On bike 1 hr total, but we did a lot of getting off the bike and hopping back on drills. Both hip flexors sore today. I didn't push it hard as a lt fo people crashed at some point.
Wed: Rode 30mi, on TT bike, a few big hills incl the 4 min climb, avg'd 19.0. felt good, didn't push it very often. very motivating as I'm a little wigging out this week. I tried the 2 samples of HEED that I had. Both good and tasty. Not sure I'll have any in the race, but I'm down with the Lemon-Lime and the Mandarin Orange (tastes like orange sherbert!!)
Thurs workouts will involve the pool, the bike, and the run.
Sunday, September 16, 2007
Sat and Sun Sept 15-16
One week till the half IM, so good taper.
Sat: morning rode 43 miles, great 2.5 hr loop, avg'd 18mph. I rode a road I'd only done once ever before, but I pass it all the time. Super hilly (going west), but I took it eastbound and it was nice. One end of the road is on a more heavily travelled road, hence I never ride the road. The views going east are fantastic. New favorite road. You can see for miles. Really worth going slower at a few places.
Built shelf systems, moved a ton of wood and nailed and screwed in a lot of screws and nails. Bit sore.
Sunday: Did a fantastic 1 hr run. HR monitor said I was anaerobic a lot, but I wasn't breathing hard and felt great. Ran about 7.0-7.2 miles, 8:15-8:25 miles? Cooler weather was great, didn't sweat to death, legs felt great after being a bit sore and heavy Saturday. Ate some Clif Bloks and tried some Sports Beans. Not too sweet, but good. I ate them when I was hurting some to try to mimic suffering 4 hrs into a race:) Will aim for some bloks and sports beans in the half IM run. Never thought I'd feel so great after an hour run, felt VERY short after the long runs over the last month.
Sat: morning rode 43 miles, great 2.5 hr loop, avg'd 18mph. I rode a road I'd only done once ever before, but I pass it all the time. Super hilly (going west), but I took it eastbound and it was nice. One end of the road is on a more heavily travelled road, hence I never ride the road. The views going east are fantastic. New favorite road. You can see for miles. Really worth going slower at a few places.
Built shelf systems, moved a ton of wood and nailed and screwed in a lot of screws and nails. Bit sore.
Sunday: Did a fantastic 1 hr run. HR monitor said I was anaerobic a lot, but I wasn't breathing hard and felt great. Ran about 7.0-7.2 miles, 8:15-8:25 miles? Cooler weather was great, didn't sweat to death, legs felt great after being a bit sore and heavy Saturday. Ate some Clif Bloks and tried some Sports Beans. Not too sweet, but good. I ate them when I was hurting some to try to mimic suffering 4 hrs into a race:) Will aim for some bloks and sports beans in the half IM run. Never thought I'd feel so great after an hour run, felt VERY short after the long runs over the last month.
Week of Sept 11-14
Plan was as expected in previous post. Basically good training workouts, same intensity, just shorter. Wed evening ride was a nice 31 miles with the dog that hit the rear wheel. I have since bought Halt.
Thursday was a rest day. Busy busy and a little tired, so I took it off.
Friday the 14th: Swam 1600m indoors, felt good, then ran on treadmill 30min. Quick double with a super long lunch hour, but Bec's friend came into town Thursday evening and I figured I wouldn't have time to run in the evening. I didn't so it was good I got in a 30min jog.
Thursday was a rest day. Busy busy and a little tired, so I took it off.
Friday the 14th: Swam 1600m indoors, felt good, then ran on treadmill 30min. Quick double with a super long lunch hour, but Bec's friend came into town Thursday evening and I figured I wouldn't have time to run in the evening. I didn't so it was good I got in a 30min jog.
Monday, September 10, 2007
Sept 8-10
Sat was the sprint tri, see results at:
http://www.team-magic.com/results/OHT07_AG.htm
and on the Somershoe family blog.
Sunday Sept 9th: felt crappy, stomach upset, but I managed to get out between rain showers and rode the Cross bike 21 miles, mostly on greenway. Avg'd 15mph (can't do much more with the knobbies). Legs felt pretty good, but didn't have a ton of power. Might have been the 25 lbs bike I was trying to pedal.
Monday Sept 10th: Last long run pre-half IM. Up early and ran 9.3 miles. Rained yesterday and it was 100% humidty this morning. Made it really, really hard. I ran for 1:20 (8:36 miles), but it was brutal. I rang out my shirt with ease and I poured no water on my head. I walked several times to try to get my HR down, which was really high even though I didn't think I was pushing it. Avg HR was 164 and ~60% of the run was anaerobic. Not good, but I just couldn't get my HR down after I ran a race pace mile (mi 3-4).
Plan for week: swim and ride Tues (probably riding cross bike for cross season).
Wed: evening ride with the boys (yes Joe, my new boys, thinking of suggesting we start a Yahoo groups list serve for the town as a lot of folks ride).
Thurs: swim and run
Fri? rest? We'll see.
http://www.team-magic.com/results/OHT07_AG.htm
and on the Somershoe family blog.
Sunday Sept 9th: felt crappy, stomach upset, but I managed to get out between rain showers and rode the Cross bike 21 miles, mostly on greenway. Avg'd 15mph (can't do much more with the knobbies). Legs felt pretty good, but didn't have a ton of power. Might have been the 25 lbs bike I was trying to pedal.
Monday Sept 10th: Last long run pre-half IM. Up early and ran 9.3 miles. Rained yesterday and it was 100% humidty this morning. Made it really, really hard. I ran for 1:20 (8:36 miles), but it was brutal. I rang out my shirt with ease and I poured no water on my head. I walked several times to try to get my HR down, which was really high even though I didn't think I was pushing it. Avg HR was 164 and ~60% of the run was anaerobic. Not good, but I just couldn't get my HR down after I ran a race pace mile (mi 3-4).
Plan for week: swim and ride Tues (probably riding cross bike for cross season).
Wed: evening ride with the boys (yes Joe, my new boys, thinking of suggesting we start a Yahoo groups list serve for the town as a lot of folks ride).
Thurs: swim and run
Fri? rest? We'll see.
Friday, September 7, 2007
Sept 6th
Did a double today with a planned short ride on Friday as prep for the sprint tri on Saturday.
Swam 1500m easy in morning, mid-morning actually and I sort of bonked. Outdoor pool only open now from dawn until 10am and 4pm to dusk. I can't get there too early for it'll take me 2hrs from the house with traffic, so I went at 8:30 with breakfast at 6 and a granola bar at 8:15. not enough food. Lower back a little sore.
Ran after work my 3.8 mi loop with a bunch of bitching hills. Legs sore for a few minutes but "opened up" just fine. Lower back was fairly sore, but pain came and went. Ran way too fast, majority fo run was anaerobic, but with all the hills I ran the 3.8 mi in 29:45 with an easy last couple minutes. ~7:50 miles. I subsequently laid on the floor all night as my back is killing me. Max'ing Ibuprofen and hoping I'm good for Saturday.
Swam 1500m easy in morning, mid-morning actually and I sort of bonked. Outdoor pool only open now from dawn until 10am and 4pm to dusk. I can't get there too early for it'll take me 2hrs from the house with traffic, so I went at 8:30 with breakfast at 6 and a granola bar at 8:15. not enough food. Lower back a little sore.
Ran after work my 3.8 mi loop with a bunch of bitching hills. Legs sore for a few minutes but "opened up" just fine. Lower back was fairly sore, but pain came and went. Ran way too fast, majority fo run was anaerobic, but with all the hills I ran the 3.8 mi in 29:45 with an easy last couple minutes. ~7:50 miles. I subsequently laid on the floor all night as my back is killing me. Max'ing Ibuprofen and hoping I'm good for Saturday.
Thursday, September 6, 2007
Wed Sept 5th
Pm ride with new local riding buddy Jack. Did same loop north of Smyrna that I did last week with the group. Nice rollers and flats. I now know how to find my way around that loop. Pretty sweet. We did 30.1 miles, avg'd 17.8. Again, first and last 3 miles or so is on the Greenway, so we're not going 19 mph. Out on the open road we each took some good digs at 21-24+mph. Felt good considering I was unmotivated to ride as the AC has been out in our office for 2 days. I left early and worked from home today. Pounding water to stay hydrated at work.
Fortunately the AC is back on Thursday morning, otherwise I was going to go home!
Sprint Tri Sat, 400m swim, 1.5 mi run, 12.5mi bike, 1.5mi run.
Sad news, 2 cyclists in Baldwin Co, AL were killed while riding by a 19yr old, who was driving drunk at 9am on I think Tues morning. These were roadies that had been riding with a group out of a local shop. They'd gone a different direction from the other 2 guys that started that morning and sadly it was a bad decision. To top it off, the kid that hit them killed a cyclist 2 years ago. What the hell is wrong here?? Unfortunately the kid didn't get hurt I don't think when he flipped his truck, but his girlfriend went flying out the passeneger window. He should be castrated, beaten, and hung or something. Ridiculous. Sorry for the rant.
Fortunately the AC is back on Thursday morning, otherwise I was going to go home!
Sprint Tri Sat, 400m swim, 1.5 mi run, 12.5mi bike, 1.5mi run.
Sad news, 2 cyclists in Baldwin Co, AL were killed while riding by a 19yr old, who was driving drunk at 9am on I think Tues morning. These were roadies that had been riding with a group out of a local shop. They'd gone a different direction from the other 2 guys that started that morning and sadly it was a bad decision. To top it off, the kid that hit them killed a cyclist 2 years ago. What the hell is wrong here?? Unfortunately the kid didn't get hurt I don't think when he flipped his truck, but his girlfriend went flying out the passeneger window. He should be castrated, beaten, and hung or something. Ridiculous. Sorry for the rant.
Tuesday, September 4, 2007
Sun Sept 2 - Monday Sept 3
Sudnay: Ran on the Stones River Greenway ~11.2 miles. Not completely sure of distances as the map they have leaves something to be desired. Ran well. New shoes good, but Superfeet not quite right length so I got blisters on arches. Used baby powder in socks and my feet were dry, even though the rest of me was soaked! Need something like Gold Bond powder that isn't baby smelling. My toes were sore (which happened with my old Asics), but they didn't blister. I think I curl my toes under.
Anyway, ran ~8:45 miles with a few sessions of walking in there (but mile 9-10 was killer fast!!). Ate a Gu and 3 Clif Bloks and had gatorade at mile 9 (returned to truck). I got the bloks down just fine. Felt good at end, just tired, not sore like last week. Swapping around superfeet so the one's I had in my old Asics are in my new ones. Arch support needs to be in a slightly different spot.
Time to taper. This Sat is a sprint tri that I want to drill. So shorter workouts this week.
Monday:
Pretty tired, but rode 1 hr on mostly new roads I'd never ridden at 16.5mph. Felt pretty good. Left patella a little sore (over use??).
Tues: rest day. Long work day. I'm giving a talk at 7pm in town 1:15 away, so I'll be on the clock till 10:30 or so. Uh.
Anyway, ran ~8:45 miles with a few sessions of walking in there (but mile 9-10 was killer fast!!). Ate a Gu and 3 Clif Bloks and had gatorade at mile 9 (returned to truck). I got the bloks down just fine. Felt good at end, just tired, not sore like last week. Swapping around superfeet so the one's I had in my old Asics are in my new ones. Arch support needs to be in a slightly different spot.
Time to taper. This Sat is a sprint tri that I want to drill. So shorter workouts this week.
Monday:
Pretty tired, but rode 1 hr on mostly new roads I'd never ridden at 16.5mph. Felt pretty good. Left patella a little sore (over use??).
Tues: rest day. Long work day. I'm giving a talk at 7pm in town 1:15 away, so I'll be on the clock till 10:30 or so. Uh.
Saturday, September 1, 2007
Fri Aug 30, Sat Sept 1
Fri: 2600m total with a 1.2mi set (2000m). 500m sets were 8:15, 9:18, 9:14, 9:16. Pretty consistent. No more long sets, but it was a good confidence boost.
Sat: Rode 67.5 miles, 3:50, 17.7mph. Rode slow in first hr to loosen up and lots of hills. Felt ok. Rode TT bike, with tri shorts and tri shirt and everything as I would be using on half IM day. Aerodrink bottle was great. Felt ok overall and everything was good. Drank a lot, felt full belly, and simply can't eat a GU and a Clif Bar per hour. It was gross. Did get down 3 GU's, 1.7 Clif Bars, some dried apricots (tried it out), and a banana. Simply couldn't eat more. I had 3 sets of 3 Enduralytes too. Not really hot, pleasantly warm I'd say. I drank 1 bottle Accelerade at the start and had an upset stomach, again, for about 2 hrs. Guess I'm done with Accelerade. Had to make a pit stop. Felt much better afterwards and rocked the last 12 miles home.
After the ride, I was running within 4 min. Took my time, but a quick transition. Getting hot + swollen belly = misery. I ran to a local park about 1.6 or 1.8 mi away. Ran well and felt good, despite bunches of hills and some walking involved. Drank some, poured water on head, but stomach felt like crap. Some salt on shorts at end of run (well what wasn't wet with sweat or water poured on head). Felt awful 0.5 mi from home and did the walk of shame all the way home. I felt like a sorority ho walking home after a drunken night with too many frat boys. Well, wobbly if anything. I got home and puked. I felt ok afterwards.
So....I ate decent, drank a lot, used enduralytes, weighed the same after the run as I did first thing in morning, and I actually peed mostly clear after I got done puking (even though I had salt lines on shorts). So I suffered from stomach issues related to my system hating Accelerade, which may be an isolated occurrence from the puking? Heat wasn't too big a factor, I didn't think. What happened to me today? If it was race day, I would DNF.
Thoughts?
Sat: Rode 67.5 miles, 3:50, 17.7mph. Rode slow in first hr to loosen up and lots of hills. Felt ok. Rode TT bike, with tri shorts and tri shirt and everything as I would be using on half IM day. Aerodrink bottle was great. Felt ok overall and everything was good. Drank a lot, felt full belly, and simply can't eat a GU and a Clif Bar per hour. It was gross. Did get down 3 GU's, 1.7 Clif Bars, some dried apricots (tried it out), and a banana. Simply couldn't eat more. I had 3 sets of 3 Enduralytes too. Not really hot, pleasantly warm I'd say. I drank 1 bottle Accelerade at the start and had an upset stomach, again, for about 2 hrs. Guess I'm done with Accelerade. Had to make a pit stop. Felt much better afterwards and rocked the last 12 miles home.
After the ride, I was running within 4 min. Took my time, but a quick transition. Getting hot + swollen belly = misery. I ran to a local park about 1.6 or 1.8 mi away. Ran well and felt good, despite bunches of hills and some walking involved. Drank some, poured water on head, but stomach felt like crap. Some salt on shorts at end of run (well what wasn't wet with sweat or water poured on head). Felt awful 0.5 mi from home and did the walk of shame all the way home. I felt like a sorority ho walking home after a drunken night with too many frat boys. Well, wobbly if anything. I got home and puked. I felt ok afterwards.
So....I ate decent, drank a lot, used enduralytes, weighed the same after the run as I did first thing in morning, and I actually peed mostly clear after I got done puking (even though I had salt lines on shorts). So I suffered from stomach issues related to my system hating Accelerade, which may be an isolated occurrence from the puking? Heat wasn't too big a factor, I didn't think. What happened to me today? If it was race day, I would DNF.
Thoughts?
Thursday, August 30, 2007
Mon-Thurs Aug 27-30
Monday: Off (body pretty sore after run, but ankles ok), bought new running shoes. Wearing them inside and will run on inside track Thursday to see how they are. If they aren't 100%, I'll be able to return them and I'll get the old Asics I had before.
Tues: Swam 2000m after I got a visit from IM Joe. I have to say Joe looked pretty refreshed considering it had only been 2 days since he did an IM. Pretty impressive.
My swim was so so. Worked on drills a lot and did 5 200m sets at 3:45-3:50. Not fast, but consistent. My swim has been suffering since the OLY tri on the 19th. I just feel like I'm not going anywhere fast and sluggish.
Rode trainer 30min in evening as it is lightning outside.
Wed: rode with group of 5 others. ALL NEW ROADS north and east of Smyrna!!! Felt fricking great. 4 of us are pretty strong, but no one wants to attack. I knew 2 of the riders and they were on tri bikes. The third guy Jack is pretty strong and chased me down one time I gave a hard effort. I did a couple hard digs and sprinted up one hill. Hit 30 at top. not bad for no sprinting this year. We did 30 mi, avg'd 18.0 mph. Will never avg fast because the first and last 4 miles are on a greenway, so we are going 13-15mph. Looking forward to riding with this group again. Jack is very good on hills while the other folks are strong on the flats, so it'll be good for me to ride with them. I'm still a better du and tri guy then them all though:)
Thursday: Feel really tired this morning. Head aching. Want to swim and run on the track, but we'll see.
Tues: Swam 2000m after I got a visit from IM Joe. I have to say Joe looked pretty refreshed considering it had only been 2 days since he did an IM. Pretty impressive.
My swim was so so. Worked on drills a lot and did 5 200m sets at 3:45-3:50. Not fast, but consistent. My swim has been suffering since the OLY tri on the 19th. I just feel like I'm not going anywhere fast and sluggish.
Rode trainer 30min in evening as it is lightning outside.
Wed: rode with group of 5 others. ALL NEW ROADS north and east of Smyrna!!! Felt fricking great. 4 of us are pretty strong, but no one wants to attack. I knew 2 of the riders and they were on tri bikes. The third guy Jack is pretty strong and chased me down one time I gave a hard effort. I did a couple hard digs and sprinted up one hill. Hit 30 at top. not bad for no sprinting this year. We did 30 mi, avg'd 18.0 mph. Will never avg fast because the first and last 4 miles are on a greenway, so we are going 13-15mph. Looking forward to riding with this group again. Jack is very good on hills while the other folks are strong on the flats, so it'll be good for me to ride with them. I'm still a better du and tri guy then them all though:)
Thursday: Feel really tired this morning. Head aching. Want to swim and run on the track, but we'll see.
Week Aug 20-26
Day after OLY tri I took off. Actually I took 3 days off as I was pretty sore from the race. My left ankle was really sore and I sat and iced it a lot. Wore ace bandage off and on for 3 days. Good rest, but again I didn't recover from the race well. What is my problem??
Thursday 23rd: swam 1600m and out of 10 the swim was a 5. It was awful.
Rode after work in 100 degree heat and I about puked on the big climb. Rode 29miles, at 17.5 mph I think (would have to check)
Thursday PM had a cycling team meeting in downtown nashville.
Friday - I think I took the day off
Sat- HOT 100 out of Lascassas. Large organzed group ride. I rode the metric as it was hot again. Rode with a friend (Kellie, the Boston marathoner) for a bit, but I felt great and she was taking it easy after riding into a fat woman on the greenway and crashing on her left knee, which was still sore.
I ended up riding with one guy at a good pace for some 40 miles. Nice guy and we avg'd 18.8 or so. I was cramping the last 10 miles or so, but not real bad cramps. Found Kellie after the ride and we ran in the miserable heat for 38 min, 4.25 mi. It was absolutely brutal!!! Great brick though. If it wasn't hot, I'd have felt better. Actually ran well considering. Doing another 9 miles would have been death this day, but on a cooler day I could do it.
Sunday: Ran ~12miles on the greenway. Ran early, 95% shade, 100% humidity. Shoes full of seweat and water, feet blistered, lower back really sore (still is a little come Thursday!!). I ran only 9:30 miles and was hoping for faster in the half IM. Disappointing, but not bad I guess considering not used to running in the humidity and the big brick the day before.
Thursday 23rd: swam 1600m and out of 10 the swim was a 5. It was awful.
Rode after work in 100 degree heat and I about puked on the big climb. Rode 29miles, at 17.5 mph I think (would have to check)
Thursday PM had a cycling team meeting in downtown nashville.
Friday - I think I took the day off
Sat- HOT 100 out of Lascassas. Large organzed group ride. I rode the metric as it was hot again. Rode with a friend (Kellie, the Boston marathoner) for a bit, but I felt great and she was taking it easy after riding into a fat woman on the greenway and crashing on her left knee, which was still sore.
I ended up riding with one guy at a good pace for some 40 miles. Nice guy and we avg'd 18.8 or so. I was cramping the last 10 miles or so, but not real bad cramps. Found Kellie after the ride and we ran in the miserable heat for 38 min, 4.25 mi. It was absolutely brutal!!! Great brick though. If it wasn't hot, I'd have felt better. Actually ran well considering. Doing another 9 miles would have been death this day, but on a cooler day I could do it.
Sunday: Ran ~12miles on the greenway. Ran early, 95% shade, 100% humidity. Shoes full of seweat and water, feet blistered, lower back really sore (still is a little come Thursday!!). I ran only 9:30 miles and was hoping for faster in the half IM. Disappointing, but not bad I guess considering not used to running in the humidity and the big brick the day before.
Sunday, August 19, 2007
Sat and Sun (OLY day) Aug 18-19
Sat: rode with Brian 1:45 at 15.6mph. Easy ride since Brian is way out of shape. Fun little ride. Swam ~450yd and tried out new tri gear. Not swimming in the shirt, even though it won't increase drag (reduce it if anything with covering the rug). Tri shorts need to be broken in as the seams on the chamois were bothersome. Love the new tri shirt.
Sunday: Tri Fall Creek Falls
Felt like crap warming up as always. Lake was pretty clear and clean. I could see 10 ft or more. Some algae, but otherwise good. Crazy mass start, but I settled into a rythym quick after fighting for position. I ended up just getting to the outside and I thought there were 40 folks ahead of me. My gagging issue while swimming came back again ~250m in and I puked twice in succession. Swam all a while and kept at it. I wasn't even in turbulent water or anything. Annoying. I swam very well and was out of the water in 23:50 (no way it was a full 1500m).
We had a "shoe area" as once you get out of the water, you can put on shoes and you have to run all uphill 400m to the transition area. Took me 4:36 once out of the water to run uphill and get on bike. 24.3mi bike, avg 21.0 (1:10:13). Rolling hills, nothing too bad, but a couple "slow" hills. Had 3 GU's since I lost some fuel in the lake. Drank down my 2 bottles easily and put down 5 of 6 enduralyte pills I had (dropped one). Food bag was good. Didn't use the aerodrink system. Technical difficulties. Ride not as hard as I thought.
Run 6.2 miles. Felt good and had extra motivation as Bec said I was second in my age group after T2!!! So I worked it hard. There were only 16 people ahead of me after the ride (I counted riders after the turnaround). First 2 miles in 15:36, much of it was downhill or flat. One guy in age group caught me and we ran side by side for a mile. He was ripped and I was afraid he'd drop me on the hills. At mile 2 he stopped at the water station (while I kept moving and grabbed the tiny fricking cups they had) and I gained 20m, then up bitching hill I gained 10 more meters. I kept checking and he was gone. Ultimately I beat him by probably 3-4 min. Will have to check results online. One guy in my age group blew by me and he was gone. My left ankle was killing me at mile 3.5 or so all the way to the end. I stopped for a second to rub it it hurt so bad (left hammy cramped a little). Hurts right where it was sprained almost 3 years ago. Never healed properly. Anyway, last few miles were rolling and last 0.7 miles were basically uphill. Not steep, but hard. I held off this guy in a yellow shirt for like 4 miles (no clue what age group he was in), but only one guy passed me on the run!!! Last 4.2 miles in 34:30. Not speedy, but it was tough. Fortunately the run was almost all in the shade. JOE G would love this course.
Final time: 2:28:47. Far exceeded goal!!!! Possibly a PR in an OLY race. Overall winner was only 2:08, so that ain't bad. I ended up 3rd in age group out of a modest 12 guys in my age group. I won a long towel that has a hole for the headrest in your car. The towel is long enough for the whole seat so after a ride, etc. you don't scum up your seat.
First placement in age group (top 3 that is) in an OLY race ever!!! Sweet!!
Will post picts of fat Scott on Sup with Shoes blog.
Sunday: Tri Fall Creek Falls
Felt like crap warming up as always. Lake was pretty clear and clean. I could see 10 ft or more. Some algae, but otherwise good. Crazy mass start, but I settled into a rythym quick after fighting for position. I ended up just getting to the outside and I thought there were 40 folks ahead of me. My gagging issue while swimming came back again ~250m in and I puked twice in succession. Swam all a while and kept at it. I wasn't even in turbulent water or anything. Annoying. I swam very well and was out of the water in 23:50 (no way it was a full 1500m).
We had a "shoe area" as once you get out of the water, you can put on shoes and you have to run all uphill 400m to the transition area. Took me 4:36 once out of the water to run uphill and get on bike. 24.3mi bike, avg 21.0 (1:10:13). Rolling hills, nothing too bad, but a couple "slow" hills. Had 3 GU's since I lost some fuel in the lake. Drank down my 2 bottles easily and put down 5 of 6 enduralyte pills I had (dropped one). Food bag was good. Didn't use the aerodrink system. Technical difficulties. Ride not as hard as I thought.
Run 6.2 miles. Felt good and had extra motivation as Bec said I was second in my age group after T2!!! So I worked it hard. There were only 16 people ahead of me after the ride (I counted riders after the turnaround). First 2 miles in 15:36, much of it was downhill or flat. One guy in age group caught me and we ran side by side for a mile. He was ripped and I was afraid he'd drop me on the hills. At mile 2 he stopped at the water station (while I kept moving and grabbed the tiny fricking cups they had) and I gained 20m, then up bitching hill I gained 10 more meters. I kept checking and he was gone. Ultimately I beat him by probably 3-4 min. Will have to check results online. One guy in my age group blew by me and he was gone. My left ankle was killing me at mile 3.5 or so all the way to the end. I stopped for a second to rub it it hurt so bad (left hammy cramped a little). Hurts right where it was sprained almost 3 years ago. Never healed properly. Anyway, last few miles were rolling and last 0.7 miles were basically uphill. Not steep, but hard. I held off this guy in a yellow shirt for like 4 miles (no clue what age group he was in), but only one guy passed me on the run!!! Last 4.2 miles in 34:30. Not speedy, but it was tough. Fortunately the run was almost all in the shade. JOE G would love this course.
Final time: 2:28:47. Far exceeded goal!!!! Possibly a PR in an OLY race. Overall winner was only 2:08, so that ain't bad. I ended up 3rd in age group out of a modest 12 guys in my age group. I won a long towel that has a hole for the headrest in your car. The towel is long enough for the whole seat so after a ride, etc. you don't scum up your seat.
First placement in age group (top 3 that is) in an OLY race ever!!! Sweet!!
Will post picts of fat Scott on Sup with Shoes blog.
Friday, August 17, 2007
Wed-Fri Aug 15-17
Wed night criterium race. Not going to say much other then it was really hot, my HR was maxed and I decided to ease up. Lapped a couple times and didn't fell real good, but I got in my 10th bike race so all bike stuff at the shop is at cost basically and maintenance/tune ups and all are free I think.
Thursday: Swam 1400yd in the indoor 25yd pool. Felt fine, stroke count up a little I think, but I am recovering from the 3000m swim 2 days ago. Good little swim.
Last speed session Thursday night. Only 2 of us showed up as it was 105 degrees. Since I'm racing Sunday, I told him I didn't want to run hard, but wanted to do about 3 miles. So since I want to run about an 8min mile pace Sunday (preferably faster), he had me do 200m intervals at 0:56-1:00, with 0:30 rest between each. I did them all (about 16) about :56-:57. It is an easy sustainable pace. Basically the intervals were to get me to "know the pace" I wanted to run. I can pretty easily get into the pace right from the start. Never thought of doing something like that. It was quite useful. The coach is thinking about doing sessions this fall for half and full marathoners. That'd be awesome! Maybe I'll aim for a marathon this winter.
We got custom running shirts advertising the Fleet Feet store of course and with a burning shoe on the front with "Summer Speed Sessions 2007." Good running shirt. We also got one of those posters where family can write your name on it when you're running a marathon or something. So it'll say "Run, Shoe, Run." I tried out my new trishirt during the run and liked it a lot. Quite comfy.
Friday: rest day
Thursday: Swam 1400yd in the indoor 25yd pool. Felt fine, stroke count up a little I think, but I am recovering from the 3000m swim 2 days ago. Good little swim.
Last speed session Thursday night. Only 2 of us showed up as it was 105 degrees. Since I'm racing Sunday, I told him I didn't want to run hard, but wanted to do about 3 miles. So since I want to run about an 8min mile pace Sunday (preferably faster), he had me do 200m intervals at 0:56-1:00, with 0:30 rest between each. I did them all (about 16) about :56-:57. It is an easy sustainable pace. Basically the intervals were to get me to "know the pace" I wanted to run. I can pretty easily get into the pace right from the start. Never thought of doing something like that. It was quite useful. The coach is thinking about doing sessions this fall for half and full marathoners. That'd be awesome! Maybe I'll aim for a marathon this winter.
We got custom running shirts advertising the Fleet Feet store of course and with a burning shoe on the front with "Summer Speed Sessions 2007." Good running shirt. We also got one of those posters where family can write your name on it when you're running a marathon or something. So it'll say "Run, Shoe, Run." I tried out my new trishirt during the run and liked it a lot. Quite comfy.
Friday: rest day
Tuesday, August 14, 2007
Tues Aug 14
Planning a double today. Swim at lunch and ride after work, even if it is 103 degrees. Legs sore from run yesterday, but some massaging with "the stick" has helped a lot.
Swim was good considering I felt like I was flopping around. Swam combo free and drills for 600m warmup (trying to get form to feel better). Swam 2000m (1.24miles) straight:
600m 11:07
1000m 18:38
2000m 38:03
Rested and swam 400m pretty nicely as a cooldown.
There was no hurrying in my long swim. I took a long steady pace and kept it. I was tired at the end, but not particularly exhausted. I felt like my calves were cramping a bit (just tight I think). Didn't really want to get out of the water and ride 56 and run 13, but the long swim built my confidence that the swim will be fine in the half.
Rode 27 miles, 1:30, 18.3mph. Lost 2 lbs while consuming 4 lbs of fluids on the ride. So ultimately I was 6lbs in the hole in 90 mins? Felt good. Knees and hips a little achy and back is still sore.
Swim was good considering I felt like I was flopping around. Swam combo free and drills for 600m warmup (trying to get form to feel better). Swam 2000m (1.24miles) straight:
600m 11:07
1000m 18:38
2000m 38:03
Rested and swam 400m pretty nicely as a cooldown.
There was no hurrying in my long swim. I took a long steady pace and kept it. I was tired at the end, but not particularly exhausted. I felt like my calves were cramping a bit (just tight I think). Didn't really want to get out of the water and ride 56 and run 13, but the long swim built my confidence that the swim will be fine in the half.
Rode 27 miles, 1:30, 18.3mph. Lost 2 lbs while consuming 4 lbs of fluids on the ride. So ultimately I was 6lbs in the hole in 90 mins? Felt good. Knees and hips a little achy and back is still sore.
Monday, August 13, 2007
Monday 13th Run
I met a couple of local folks and we ran 9 miles at an easyish pace of 9min/mi. Then I ran a little mroe to get to 10.3miles, 1:34, and stayed aerobic all but 3 min. Sweet! Was a bit tired at the end and hip and legs sore.
Sunday, August 12, 2007
Sunday the 12th
I planned a long run after getting back from memphis. I only had 2 beers and was the driver for a half drunk Bec at the wedding. I hydrated pretty well all night and we got back in plenty of time Sunday afternoon. I feel ok after yesterday, but fairly tired, mostly from the heat exhaustion. Air temp is 101 and even running at 6:15pm it'll be 95 degrees. With it being so hot and me being a little out of it, I'll do my long run Monday morning early. Not wanting to wait and rest Sunday, but I better as it is a little dangerous to run right now. The heat is a dry heat (~19% humidity), but it dehydrates you rapidly and was rough Sat.
Not looking forward to a very hilly OLY tri on Sunday morning. I know it'll be tough since only 1 person was under 2 hrs last year and my 2:30 of Chattanooga would be a pretty darned good time. Gonna be tough.
Long run last Sunday was 9.5 miles, 8:50 miles. Pretty fast considering how slow I felt I ran, number of hills, and how hot it was.
Not looking forward to a very hilly OLY tri on Sunday morning. I know it'll be tough since only 1 person was under 2 hrs last year and my 2:30 of Chattanooga would be a pretty darned good time. Gonna be tough.
Long run last Sunday was 9.5 miles, 8:50 miles. Pretty fast considering how slow I felt I ran, number of hills, and how hot it was.
Saturday, August 11, 2007
Sat Aug 11th
Long ride. Started at 6am. Rode run loop from Sunday and came nearest ever to getting hit by a car. I was careless, but reason to believe no cars would be coming. Blind corner, hands on top of bars, no brakes, etc. I saw my trajectory into the side of the car. Somehow we both swerved.
Got in 15mi before the group ride. Group split into many groups, I got in with the fast group, which was too fast. I was in the red zone too much and dropped off and rode solo. Heat wasn't bad till 10:00 or so. Took enduralytes 3 times, but it didn't help. I drank ~200 oz and was cramping 2:30 from home. I cramped bad at the end. Calves and thighs, then hammy's a little at home. I was very overheated. I rode slow at end, but was really suffering from the heat. Although my legs were cramping, I felt physically good. Legs would have been good if not for the cramps. Got home and went into a cold shower for like 15min. Helped lower my core temp. Couldn't eat for about an hour. It sucked.
I need to eat more. Felt good, but 1 banana, 2 granola bars, and 3 PowerGels were all I had in 86mi, 4:53, avg 17.7.
Now a 3 hrs drive to Memphis for a wedding and drive back in the am with long run in pm.
Hope your ride/run was better then mine.
Got in 15mi before the group ride. Group split into many groups, I got in with the fast group, which was too fast. I was in the red zone too much and dropped off and rode solo. Heat wasn't bad till 10:00 or so. Took enduralytes 3 times, but it didn't help. I drank ~200 oz and was cramping 2:30 from home. I cramped bad at the end. Calves and thighs, then hammy's a little at home. I was very overheated. I rode slow at end, but was really suffering from the heat. Although my legs were cramping, I felt physically good. Legs would have been good if not for the cramps. Got home and went into a cold shower for like 15min. Helped lower my core temp. Couldn't eat for about an hour. It sucked.
I need to eat more. Felt good, but 1 banana, 2 granola bars, and 3 PowerGels were all I had in 86mi, 4:53, avg 17.7.
Now a 3 hrs drive to Memphis for a wedding and drive back in the am with long run in pm.
Hope your ride/run was better then mine.
Friday, August 10, 2007
Aug 6-10
Rest days Monday and Tuesday as I was worn out from racing in the heat and the longer run that drained me. Drove to Bristol TN Monday (5hrs) and then the last 2 hrs or so to Roanoke on Tuesday. I didn walk 4.5 miles at a park Tues morning, so it was a good loosening.
Wed morning I went to a Y in Roanoke. Really nice new Y, 7 lane 25yd lap pool. I got in the water just before 6am and it was empty!! Had a very good 2300m swim.
Thursday rest day with a couple brews the night before, a 4 hrs meeting in the am and a 7.5 hr drive home. Then once I was home, Bec and I went and bought a new washer and dryer since the washer leaks really bad and the motor burned out. Sucking it up.
Friday, slept in until 7:45 or so. Rode 1:15, 22.4mi, at 17.99mph on rollers to flats. Felt yucky, but the more descending on the way back was nice. I was really hot and tired after the ride, but I did sit around a lot all week. Not looking forward to a long ride Sat and then driving to Memphis for an evening wedding. There is a group meeting at 7am close to the house, so I plan to get in with them. The constant long solo rides have mentally taken me out. Hopefully the "fast" group will be good. The fast group isn't all the smoking from what I've heard.
Wed morning I went to a Y in Roanoke. Really nice new Y, 7 lane 25yd lap pool. I got in the water just before 6am and it was empty!! Had a very good 2300m swim.
Thursday rest day with a couple brews the night before, a 4 hrs meeting in the am and a 7.5 hr drive home. Then once I was home, Bec and I went and bought a new washer and dryer since the washer leaks really bad and the motor burned out. Sucking it up.
Friday, slept in until 7:45 or so. Rode 1:15, 22.4mi, at 17.99mph on rollers to flats. Felt yucky, but the more descending on the way back was nice. I was really hot and tired after the ride, but I did sit around a lot all week. Not looking forward to a long ride Sat and then driving to Memphis for an evening wedding. There is a group meeting at 7am close to the house, so I plan to get in with them. The constant long solo rides have mentally taken me out. Hopefully the "fast" group will be good. The fast group isn't all the smoking from what I've heard.
Sunday, August 5, 2007
Sunday Aug 5th
Hotter then heck again, and it is just as hot in Nashville as in MS. I was wiped out after the race yesterday. Surprisingly tired.
Up early and ran about 9mi starting at 6:30am. I completely sweated through even my running shorts, which were pasted to me. I drank a lot and was really hot and felt a little delerious at the end. I was sliding around in my right shoe a little and started a little blister. I just can't get that shoe to fit right any more. Either too tight or too loose and I slide around a little. It was a very hard run mentally and physically, but the last 20min I felt pretty strong, well until I got close to the house and I started to give up. In 1:24, my I stayed aerobic for all but 8 min, so that was very good. Ran mostly easy, but made good time and did a bunch more hills. The tri on the 19th is very hilly and tough. 2:40 might be a realistic goal time (Olympic dist).
I rested, ate, and stretched, then went to the crit. My legs actually felt ok, but I knew the race would be bad. Race started at 10:15 and the race course has recently been blacktopped and it was oppressive. In short, got pulled in 16min (avg'd 22.6 when yanked). Sucked. So I rode with a teammate to a local greenway and got in a total of 1:10 with the run, plus 20min warm up. I stayed around to watch a race a little and called it a day.
Good weekend, but it is making me unsure of my sanity. I need a real motivator for doing my first half IM. I want to do it, but not sure why. I also am not sure how miserable it will be. At mile 56 in a regular ride, I think, now I have to run 13 miles, you have to be kidding me. I need a real drive. I'm now really tired and currently don't care about training this week. I'm travelling this week and plan to not take the bike and just find a Y for a swim and maybe a short jog, otherwise I'm laying low. I watched the HI IM coverage this afternoon and it motivated me, but a half is for woosies.
Up early and ran about 9mi starting at 6:30am. I completely sweated through even my running shorts, which were pasted to me. I drank a lot and was really hot and felt a little delerious at the end. I was sliding around in my right shoe a little and started a little blister. I just can't get that shoe to fit right any more. Either too tight or too loose and I slide around a little. It was a very hard run mentally and physically, but the last 20min I felt pretty strong, well until I got close to the house and I started to give up. In 1:24, my I stayed aerobic for all but 8 min, so that was very good. Ran mostly easy, but made good time and did a bunch more hills. The tri on the 19th is very hilly and tough. 2:40 might be a realistic goal time (Olympic dist).
I rested, ate, and stretched, then went to the crit. My legs actually felt ok, but I knew the race would be bad. Race started at 10:15 and the race course has recently been blacktopped and it was oppressive. In short, got pulled in 16min (avg'd 22.6 when yanked). Sucked. So I rode with a teammate to a local greenway and got in a total of 1:10 with the run, plus 20min warm up. I stayed around to watch a race a little and called it a day.
Good weekend, but it is making me unsure of my sanity. I need a real motivator for doing my first half IM. I want to do it, but not sure why. I also am not sure how miserable it will be. At mile 56 in a regular ride, I think, now I have to run 13 miles, you have to be kidding me. I need a real drive. I'm now really tired and currently don't care about training this week. I'm travelling this week and plan to not take the bike and just find a Y for a swim and maybe a short jog, otherwise I'm laying low. I watched the HI IM coverage this afternoon and it motivated me, but a half is for woosies.
Saturday, August 4, 2007
Sat Aug 4th Road Race
40 mi, State Road Race Champhionship. At least 75 started the Cat 4's. Hot, humid, sucky. Had a decent warm up, but with a trainer ride Fri, I just didn't have it. There were 2 good climbs (second was way tougher then the second). I got gapped on the first climb (tried to ride within myself) and bombed the descent to catch back on. I pulled one teammate with me, so worth it. Second big climb I started at the back of the field and it was over for me. Lost momentum and I mulled my way up it. So for the next 30miles, I was with various small groups or by myself. I started with a group of 7 eventually after the big climb, then they kept punching it at 27+, and my hamstring was hurting. So I got dropped and was spent. Needed a bit of recovery time. Ended up with a group of 2 others for a bit. One guy was really strong on the flats (raced with him before) and the other guy was better on hills (and he crashed earlier and caught us). One last longish grade and we were each riding solo. I was alone for a good 7 mi. Rode at LT and kept the guy in front of me in sight. With 2 miles left a group of the guys that were way dropped caught me. Worked good enough and I kept 3rd wheel. Attacks came on the descents, so I didn't have to work. Had 2 teammates in the bunch, which was fun. We were flying down the finishing 1/2 mi and had to slow up because in our race there had been a bad crash and an ambulance was blocking the road. We rode by somewhat slow and sprinted to the line. I beat them all. Not bad for riding solo for 15 miles. Probably sprinted for 60th place. Didn't expect much and didn't get much out of it but some training. Actually would have preferred to do a tri today. Raced 40.7 mi, 21.4mph, 1:54. Avg HR 166, max 191. Lower back hurt for a long time. Made riding not fun. Core is weak, still.
Rode 7miles afterwards for a total of 54 miles for the day.
Hotter then heck tomorrow and the crit is at 10:15. Decided that I'll do my long run early in the morning, rather then in the later afternoon when it is still 90+ degrees. So I'll run long and go to the crit and get dropped, lapped, and pulled with respect. I need to get in 2 more race days for my team commitments and have few options left in town. Good thing is I'll be done training and racing by 11am and can rest all afternoon rather then run in the evening. I have to drive 5+ hrs Monday and a couple more hrs Tues morning, so rest will be good. Looking forward to a rest week. I'm worn out.
Rode 7miles afterwards for a total of 54 miles for the day.
Hotter then heck tomorrow and the crit is at 10:15. Decided that I'll do my long run early in the morning, rather then in the later afternoon when it is still 90+ degrees. So I'll run long and go to the crit and get dropped, lapped, and pulled with respect. I need to get in 2 more race days for my team commitments and have few options left in town. Good thing is I'll be done training and racing by 11am and can rest all afternoon rather then run in the evening. I have to drive 5+ hrs Monday and a couple more hrs Tues morning, so rest will be good. Looking forward to a rest week. I'm worn out.
Thur and Fri, Aug 2-3
Thursday was a good swim of 2400m. Did good warm up with kick and pull buoy and did 7 sets of 200m at 3:40-3:43. Pretty darn consistent. Felt good.
Speed sessions Thursday night was short, but miserable. The coach had me do 9-10 repeats of 300m at 1:03-1:08, with running the other 100m on the track easy, ie. very slow jog, but the key was consistency in rest periods. My rests were from 0:40-0:51. I walked some in the rest sessions before the last 2 of my 10 repeats. I walked a little, then slowly jogged towards the start spot. It was brutal.
Friday meeting out of town and we didn't get back until 6pm. I hit the trainer for 30min to loosen up as I had a race Sat morning.
Speed sessions Thursday night was short, but miserable. The coach had me do 9-10 repeats of 300m at 1:03-1:08, with running the other 100m on the track easy, ie. very slow jog, but the key was consistency in rest periods. My rests were from 0:40-0:51. I walked some in the rest sessions before the last 2 of my 10 repeats. I walked a little, then slowly jogged towards the start spot. It was brutal.
Friday meeting out of town and we didn't get back until 6pm. I hit the trainer for 30min to loosen up as I had a race Sat morning.
Wednesday, August 1, 2007
Monday and Tues July 30-31, Wed rest day
Monday swam a very easy 1200m in the outdoor 50m pool. Short ladder with warm up. Felt good, just a little tired from the weekend training. Guy with broken ankle in cast (and not kicking with that leg) did laps around me, but I wasn't trying to go hard. Worked on form.
Wanted to ride with local group for first time Monday night, but I laid down for a minute to rest and slept 35min. Woke up when the group was pulling out. I was zonked so I laid low and loved it.
Tues morning: 2 hrs, very easy 33.3 miles at 16.6 mph and very low avg HR. Put little effort into the ride. Didn't feel spunky and took it easy. Then had a nice massage afterwards.
Took Tues pm off and Wed is a rest day. Heel felt fine, so that is good. A rest day will do me good, plus I'm way behind at work. Taking too much comp time and not getting enough done at work.
Wanted to ride with local group for first time Monday night, but I laid down for a minute to rest and slept 35min. Woke up when the group was pulling out. I was zonked so I laid low and loved it.
Tues morning: 2 hrs, very easy 33.3 miles at 16.6 mph and very low avg HR. Put little effort into the ride. Didn't feel spunky and took it easy. Then had a nice massage afterwards.
Took Tues pm off and Wed is a rest day. Heel felt fine, so that is good. A rest day will do me good, plus I'm way behind at work. Taking too much comp time and not getting enough done at work.
Monday, July 30, 2007
Sun July 29th
After horrible legs yesterday, I rode 90min at noon (hotter then hell) and felt fricking great! Rode 28 some miles at 18.5 and was able to zip up all the hills. Then I mowed the yard and weedwacked and at 6pm ran 70min, ~7.5 miles. Bec dropped me off at the end of the greenway and took Nick to the Bark Park to frolic with random dogs (no humping was involved), so I finished my run at the park. Worked well. I mixed in 1 harder session (3:30 at 5k race pace) above LT and 3- 30sec walking spots to get HR down. I ran "easy" but it was tough to keep my HR down in the heat and humidity, even though it was shady and cloudy. Basically I ran to keep my HR down as best as I could, so distance wasn't there, but time running was.
Ended up running 3:10 this week, tallying about 20 miles. Mostly because I missed my long run last weekend and ran 1hr on Monday.
Might ride with a local group (just found out about) tonight, but sometimes it is a hammerfest and I need recovery. We'll see.
Ended up running 3:10 this week, tallying about 20 miles. Mostly because I missed my long run last weekend and ran 1hr on Monday.
Might ride with a local group (just found out about) tonight, but sometimes it is a hammerfest and I need recovery. We'll see.
Saturday, July 28, 2007
Saturday Long Ride
In-laws in town, so I started early. On bike by 6:30. Felt ok with the rest day yesterday, much of which was spent sitting in the meeting, 3hrs sitting in the airport, and a bit on the plane. Accelerade didn't settle well again and after 1 hr I stopped and puked on the road side. I felt infinitely better. Legs not good, but then again I had a head wind for the first 3 hrs. I set a PR on the long climb I ride once in a while. Did it in 3:54. Not sure what my record was, might have been 3:56. Couldnt find all my times I've saved in my log. Anyway, rode it well without trying hard.
After emptying my stomach and with 3.5 hrs left to ride, I started eating a lot. Felt good. Stopped 3 times to pick up gatorade/powerade. Drank a lot and took 3 doses of enduralyte pills, but my calves still cramped at the end. I missed a turn and decided to explore new roads. So I ended far from home, but it was nice. I had nothing on the longer hills, but I managed to get a tailwind 3 hrs in and then I tailored the ride for all flats for the last hr.
Ended up with: 81.3mi, avg 17.7 mph, 4:37 total time with 3:45 under LT. I finished strong, so that is good.
Long run planned tomorrow, but not sure when with the in-laws here.
After emptying my stomach and with 3.5 hrs left to ride, I started eating a lot. Felt good. Stopped 3 times to pick up gatorade/powerade. Drank a lot and took 3 doses of enduralyte pills, but my calves still cramped at the end. I missed a turn and decided to explore new roads. So I ended far from home, but it was nice. I had nothing on the longer hills, but I managed to get a tailwind 3 hrs in and then I tailored the ride for all flats for the last hr.
Ended up with: 81.3mi, avg 17.7 mph, 4:37 total time with 3:45 under LT. I finished strong, so that is good.
Long run planned tomorrow, but not sure when with the in-laws here.
Thursday run
I was in Cleveland Ohio Wed night thru Fri mid day for a meeting. I ran after the meeting Thursday and did intervals. Same stuff I did last week with the speed session, but this time I did 8 sets, rather then just 4 since I was recovering for the tri.
600m (or running max for 2:25-2:30), 30sec rest, run hard 45sec (or 200m), and rest 1:30. Repeat 7 more times. I didn't run too fast at the end and was really wiped out, but I gave a good effort.
600m (or running max for 2:25-2:30), 30sec rest, run hard 45sec (or 200m), and rest 1:30. Repeat 7 more times. I didn't run too fast at the end and was really wiped out, but I gave a good effort.
Wednesday, July 25, 2007
Wed swim
Got up early and was in the pool by 6am. Swam a solid 2500yds on the 25 yd pool. Good warmup and drill practice, which got onerous. Then 5x200yds at a consistent pace (2:56-3:12), which is generally faster then I did in the tri the other day. I was pretty tired and hungry at the end.
Flying to Cleveland Ohio tonight for a meeting and will be back Friday afternoon. Planning a good run Thursday and a day off Friday.
Flying to Cleveland Ohio tonight for a meeting and will be back Friday afternoon. Planning a good run Thursday and a day off Friday.
Tuesday, July 24, 2007
Monday into Tuesday
Well my planned run Monday afternoon was halted by hail, thunder, and downpours. So I decided no on the Y and sat on the couch and watched the Tour stage (and napped). I did later go for a walk with Bec and the dog.
So Tues am I got up early and ran 1 hr. Pretty easy the whole. Probably 7 miles. HR never got very high, so that was good. I felt a bonk coming on and had a GU only 20min in. That time from 15-25 min is the roughest part of a run for me, especially on morning runs. I always want to stop and nap at that point. Frustrating. Weather was upper 60's and cloudy, so it was really nice out.
Half hr on trainer as it is raining and thundering again. A bit tired tonight.
So Tues am I got up early and ran 1 hr. Pretty easy the whole. Probably 7 miles. HR never got very high, so that was good. I felt a bonk coming on and had a GU only 20min in. That time from 15-25 min is the roughest part of a run for me, especially on morning runs. I always want to stop and nap at that point. Frustrating. Weather was upper 60's and cloudy, so it was really nice out.
Half hr on trainer as it is raining and thundering again. A bit tired tonight.
Sunday, July 22, 2007
Sunday long ride
Rode with a bunch of guys from my team on the state road race championship course (which is being held in 2 weeks). I started early and rode 18 mi to the school where we met. Had a great ride to the school and it held basically all day. I had stomach issues and made an emergency stop at a gas station. I almost had to duck into the woods. The team and another group we were riding with passed the station, but a bunch on my team noodled around waiting for me. I emerged a new man and we TT'd into the wind for a while to catch folks. We all regrouped and then started again. The group split up (some going back to the school for only a 30mi ride, while the rest of us the did the whole course).
We had a small group and a few took off while I soft pedaled a little. Then I felt like I had game and started giving it a go. I had a teammate on my wheel and after a hard pull he was gone. I rode easy, but he never caught up, so I took off chasing the group of 3. I rode probably 8 miles at 20-22mph, but didn't catch them. No surprise, but the guys behind be organized and chased, but I held them off by 90 sec or so.
I rode very well and after another refueling at a grocery (had a coke and a bacon biscuit) we took off back to where I started. We took the shorter route (I wanted a little more), but I took long hard pulls since those guys waited for me. I had to slow up once to wait up for them. They were impressed I had gas in the tank after 70miles. I felt awesome. I pulled the last 3 miles or so and faired adieu since they started a little ways from me.
Ended up with 76 miles, 4:09, avg 18.56mph. HR monitor was all screwy and after 3 hrs it said my HR was 42-58 bpm. Humph. Maybe interference, maybe bad battery. Not sure.
Anyway, stellar ride. All started with blueberry pancakes and one fried egg. Mmmmm. Screw oatmeal!!! I think I had too much Accelerade. I had a bunch as recovery and my stomach was a mess on the way home and still is. Uh.
We had a small group and a few took off while I soft pedaled a little. Then I felt like I had game and started giving it a go. I had a teammate on my wheel and after a hard pull he was gone. I rode easy, but he never caught up, so I took off chasing the group of 3. I rode probably 8 miles at 20-22mph, but didn't catch them. No surprise, but the guys behind be organized and chased, but I held them off by 90 sec or so.
I rode very well and after another refueling at a grocery (had a coke and a bacon biscuit) we took off back to where I started. We took the shorter route (I wanted a little more), but I took long hard pulls since those guys waited for me. I had to slow up once to wait up for them. They were impressed I had gas in the tank after 70miles. I felt awesome. I pulled the last 3 miles or so and faired adieu since they started a little ways from me.
Ended up with 76 miles, 4:09, avg 18.56mph. HR monitor was all screwy and after 3 hrs it said my HR was 42-58 bpm. Humph. Maybe interference, maybe bad battery. Not sure.
Anyway, stellar ride. All started with blueberry pancakes and one fried egg. Mmmmm. Screw oatmeal!!! I think I had too much Accelerade. I had a bunch as recovery and my stomach was a mess on the way home and still is. Uh.
Saturday, July 21, 2007
Thursday, July 19, 2007
July 16-18
Monday: 45 min easy trainer to loosen up the sore legs
Tuesday: swam 2000m. Followed a good workout, but a can't do kicks for 300m. No way.
Rode trainer 1 hr watching the Tour, cadence good:)
Wed: rest day. Zonked, so I skipped evening crit.
Tuesday: swam 2000m. Followed a good workout, but a can't do kicks for 300m. No way.
Rode trainer 1 hr watching the Tour, cadence good:)
Wed: rest day. Zonked, so I skipped evening crit.
Sunday, July 15, 2007
Long delayed update
I finally have time to update. I know, I know.
Here's the rides I did in PA:
Sat the 30th: 32.4 miles, 1:55, 17.1mph.
Sun: 66.2 miles, 3:54, 17.2mph
Monday: ran 33 min, 3.9 miles
Tues: 35.0 miles, 2:01, 17.3 mph
Wed: off
Thursday: 13.3 miles, :49, 16.0, felt like crap, and puked afterwards. Didn't run as planned
Friday: 61.1 miles, 3:46, 16.3mph. Lots of long hills, felt bad for half the ride, but got over it. Major hills.
Sat: 37.9 miles, 2:15, 16.9mph. Went up the 2.25 mile long mountain. Went well.
Chattanooga Waterfront Tri
Here is more detail about the tri. The transition area was huge with 1200 racers. We got bused to the swim start and I should have taken a little more food as we sat around for 90 minutes.
Swimming with the current was good and I was out fo the water in 24:30 or so. We couldn't see the finish from the start and there was no info on what the exit was like. So I chatted with some folks and got an idea, but had a hard time seeing the finish (poorly marked). My chip almost fell off one time, I think, and I stopped to fix it, but got clobbered by someone. Trying to hold you ankle means you sink and getting hit by someone isn't cool. The guy asked if I was ok. I was fine. Tough time seeing since we had NO warm up and my goggles were completely fogged. I got "yanked" out of the water by a bunch of thugs and I managed to get my right shin chewed up. Not cool. Long run to transition area, up a bunch of steps, etc. T1 was slow, but there was a long way to walk/jog and I'm not smooth in T1
The bike ride was 26+ miles, not 25 as it was supposed to be and the course was super hilly. Not steep hills, but at least 6 0.5 to 1.0 mile long grades which wear you out. I passed a LOT of people on the bike. It clouded up and made the ride quite pleasant, for a race. The descents were fun, but I never topped 40mph (max 39.9). A couple descents were cool actually. Much better then hot. 26.2 miles, 1:14:19, avg 21.2mph.
Started run at 1:42:05
Mile 1 at 1:50:15 (8:10 mile)
Mile 2 at 1:58:13 (7:58 mile)
Mile 3 at 2:06:08 (7:55 mile)
Mile 4 at 2:13:52 (7:44 mile)
Mile 5 at 2:21:49 (7:57 mile)
Mile 6.2 2:31:26 (last 1.2 miles: 9:25 finish)
2:31 sucks, but it was a tough course, long transitions, and a "slow" run.
Here's the rides I did in PA:
Sat the 30th: 32.4 miles, 1:55, 17.1mph.
Sun: 66.2 miles, 3:54, 17.2mph
Monday: ran 33 min, 3.9 miles
Tues: 35.0 miles, 2:01, 17.3 mph
Wed: off
Thursday: 13.3 miles, :49, 16.0, felt like crap, and puked afterwards. Didn't run as planned
Friday: 61.1 miles, 3:46, 16.3mph. Lots of long hills, felt bad for half the ride, but got over it. Major hills.
Sat: 37.9 miles, 2:15, 16.9mph. Went up the 2.25 mile long mountain. Went well.
Chattanooga Waterfront Tri
Here is more detail about the tri. The transition area was huge with 1200 racers. We got bused to the swim start and I should have taken a little more food as we sat around for 90 minutes.
Swimming with the current was good and I was out fo the water in 24:30 or so. We couldn't see the finish from the start and there was no info on what the exit was like. So I chatted with some folks and got an idea, but had a hard time seeing the finish (poorly marked). My chip almost fell off one time, I think, and I stopped to fix it, but got clobbered by someone. Trying to hold you ankle means you sink and getting hit by someone isn't cool. The guy asked if I was ok. I was fine. Tough time seeing since we had NO warm up and my goggles were completely fogged. I got "yanked" out of the water by a bunch of thugs and I managed to get my right shin chewed up. Not cool. Long run to transition area, up a bunch of steps, etc. T1 was slow, but there was a long way to walk/jog and I'm not smooth in T1
The bike ride was 26+ miles, not 25 as it was supposed to be and the course was super hilly. Not steep hills, but at least 6 0.5 to 1.0 mile long grades which wear you out. I passed a LOT of people on the bike. It clouded up and made the ride quite pleasant, for a race. The descents were fun, but I never topped 40mph (max 39.9). A couple descents were cool actually. Much better then hot. 26.2 miles, 1:14:19, avg 21.2mph.
Started run at 1:42:05
Mile 1 at 1:50:15 (8:10 mile)
Mile 2 at 1:58:13 (7:58 mile)
Mile 3 at 2:06:08 (7:55 mile)
Mile 4 at 2:13:52 (7:44 mile)
Mile 5 at 2:21:49 (7:57 mile)
Mile 6.2 2:31:26 (last 1.2 miles: 9:25 finish)
2:31 sucks, but it was a tough course, long transitions, and a "slow" run.
Wednesday, June 27, 2007
Tues and Wed crit
Tues Natchez Trace ride in south TN. 43 mi, 19.1 mph, almost all aerobic. High quality ride which wore me out. Then I ran 30min at a completely aerobic pace. Good little run.
The crit course was shorter then usual due to some event at LP field. They wouldn't even give us space to warm up, and with getting there late (thanks to Nashville traffic), I got in 3 miles at 12mph for a warmup for a crit!
Short course, one very tight turn (one dude did crash on it). I felt way better then last week. I was dropped and lapped, but only once. I avg'd 22.7 for 30min (avg HR 181, max 193), which is way better then last week. I ended up riding with some dude (and a chick) who pulled for 8 min or so early. Then I dropped them both, rode in no-mans land for 10min ro so trying to fight to hold them off (chick was way gone), but the dude bridged up and pulled for the last 5-6min. I couldn't have held him off myself I don't think for the rest of the race. He pulled the whole time and never asked for help, so I didn't offer. Good practice at resting, keeping a wheel, cornering (which I suck at), playing out our own little mental race, and attacking. I saved just enough to give it a go with those 2 corners left and beat him fair and square. I dug deep with 200m and 2 corners left and blew him away. I he was stronger, but didn't want to share work, so I taught him a lesson.
Tomorrow swimming and then speed session #1. Phew.
Off to PA on Friday for 10 days. Putting on a 12x27 since the mtns are long and steep. Hoping to get in a few rides up there. Have to.
The crit course was shorter then usual due to some event at LP field. They wouldn't even give us space to warm up, and with getting there late (thanks to Nashville traffic), I got in 3 miles at 12mph for a warmup for a crit!
Short course, one very tight turn (one dude did crash on it). I felt way better then last week. I was dropped and lapped, but only once. I avg'd 22.7 for 30min (avg HR 181, max 193), which is way better then last week. I ended up riding with some dude (and a chick) who pulled for 8 min or so early. Then I dropped them both, rode in no-mans land for 10min ro so trying to fight to hold them off (chick was way gone), but the dude bridged up and pulled for the last 5-6min. I couldn't have held him off myself I don't think for the rest of the race. He pulled the whole time and never asked for help, so I didn't offer. Good practice at resting, keeping a wheel, cornering (which I suck at), playing out our own little mental race, and attacking. I saved just enough to give it a go with those 2 corners left and beat him fair and square. I dug deep with 200m and 2 corners left and blew him away. I he was stronger, but didn't want to share work, so I taught him a lesson.
Tomorrow swimming and then speed session #1. Phew.
Off to PA on Friday for 10 days. Putting on a 12x27 since the mtns are long and steep. Hoping to get in a few rides up there. Have to.
Sunday, June 24, 2007
Sun fun
Rode TT bike for fun. Windy and it was a rough first hour with the hard riding last 2 days. Finally got a tailwind and met Bec at the Greenway, where she brough t me my running stuff and she rode her bike for an hour. Ride was good, 29mi, 18.0mph. Crossed paths with the guy I rode with yesterday. He's off to Nova Scotia in 2 weeks for a 2 week bike trek, so he was logging miles.
Run sucked. Hot hot hot, threw up a little, gas tank near empty, had to wait for train to pass so I could continue on the greenway. Walked numerous times. It was a rough 51 min and about 5.5 miles.
Rest Monday and back at the bike Tues.
Run sucked. Hot hot hot, threw up a little, gas tank near empty, had to wait for train to pass so I could continue on the greenway. Walked numerous times. It was a rough 51 min and about 5.5 miles.
Rest Monday and back at the bike Tues.
Saturday, June 23, 2007
Sat ride
As expected, Brian bailed out. He may have died in the heat today, so I rode solo. I headed out towards his place anyway and found 2 cyclists with flats. I stoped to chat and offer help. nice 50 something guy and 40 something woman (who raced the Wed crit). They'd both flatted right where I was about to ride. So being I wanted a recovery ride, I rode with them. Kept me from hammering for 3 hrs as I was planning to anyway (so much for recovery). Then after 2 miles, a second flat (bad tube I reckon) for the guy. Thought maybe it was a bad choice to ride with them, but it was a slower ride, chatting was fun and overall I enjoyed it. We rode to a start place for group ride, which we missed. So we rode the course anyway.
I turned around at one point to get home to go to Redbull Flugtag (google it). I ended up riding 57miles in 3:15, 17.8mph. At hour 2, I'd gone only 32 miles (yeah, 16mph). I rode 25 miles home, mostly flat to light rollers, in 1:11, about 21.1 mph. Slight tailwind much fo the way, but my legs were awesome. I cranked it up to 25-28 at will. I'm tired as I rode a tough 3 hrs and 53 miles yesterday and swam. Today the heat was getting me again, and I ran out of water right near the end. I tried to use it wisely. I felt great despite the late morning heat. I could have ridden way further, well until I passed out and bonked. Didn't eat too much, 1 small banana, 1 packet of Cola Clif bloks, and a small granola bar. That was it!
Ride and run planned for tomorrow.
I turned around at one point to get home to go to Redbull Flugtag (google it). I ended up riding 57miles in 3:15, 17.8mph. At hour 2, I'd gone only 32 miles (yeah, 16mph). I rode 25 miles home, mostly flat to light rollers, in 1:11, about 21.1 mph. Slight tailwind much fo the way, but my legs were awesome. I cranked it up to 25-28 at will. I'm tired as I rode a tough 3 hrs and 53 miles yesterday and swam. Today the heat was getting me again, and I ran out of water right near the end. I tried to use it wisely. I felt great despite the late morning heat. I could have ridden way further, well until I passed out and bonked. Didn't eat too much, 1 small banana, 1 packet of Cola Clif bloks, and a small granola bar. That was it!
Ride and run planned for tomorrow.
Friday, June 22, 2007
Friday Bday
I took today off since I'm now 31. uh. Rode some roads I haven't ridden all year. Nice change, btu the heat was a biatch. Rode 3hrs, 54 jmiles at 18mph. First 2 hrs were rough. No energy, like in the crit. then I got my coke at the little grocery in Leipers Fork and I rode well into the wind on the way back. I rested 45min and swam a ladder to get to 1800m total. Out fo 10, my swim was a 10.
Tired and hot, but the day was good. Tomorrow "recovery" ride with Brian who hasn't ridden much at all. I'll probably hammer here and there and wait up for him, but it'll be a good ride.
Made pizza in the oven. bad idea when you have no AC. House very hot!!!
Tired and hot, but the day was good. Tomorrow "recovery" ride with Brian who hasn't ridden much at all. I'll probably hammer here and there and wait up for him, but it'll be a good ride.
Made pizza in the oven. bad idea when you have no AC. House very hot!!!
Wednesday, June 20, 2007
Wed night crit
0.55 mi loop, not technical great course. Felt weak and crappy all day and working a 10 hr office day first probably didn't help. Hungry much of day, even though I snacked a bit. legs bad. It was windy and the dry air was giving my contacts fits while warming up. I threw in some drops before the start, but my contacts went on the fritz immediately, hence I couldn't see well for 2 laps. Plus I couldn't find my gear at the start. I was dropped quick, lapped twice, and suffered to no end in no-mans land (for you tri geeks, that is riding alone between groups). However, there was no group behind me that was fast enough to ride with. I wasn't last so that is good. I rode 31 min at 21.7 mph, avg HR 180, max 191. Puked a little about 7 min in. It was brutal. At least I didn't quit.
Good training. feel awful tonight. Off day tomorrow for day long field trip for work. next Thursday, speed training starts!!
Planning long swim Friday morning followed by long bike ride. Sat morning shorter ride so I can get done and Bec and I can go to the Redbull Flugtag thingee downtown. Yup people with handbuilt crafts that can't fly, but they try and crash and in the river. Ought to be fun.
Good training. feel awful tonight. Off day tomorrow for day long field trip for work. next Thursday, speed training starts!!
Planning long swim Friday morning followed by long bike ride. Sat morning shorter ride so I can get done and Bec and I can go to the Redbull Flugtag thingee downtown. Yup people with handbuilt crafts that can't fly, but they try and crash and in the river. Ought to be fun.
Monday, June 18, 2007
DU day
Here you go geek boy:
First 2 mi run: started at front of group, mass start. People tore out like a bat out of hell, but I ran my pace as I can't run a 6min mile out of the starting block. I hit the transition area at 14:03. 7:01-7:02 pace. Avg HR 173 (LT is 162). Say on bike by 15:15 with bad T1.
T1 wasn't really fast. Ran to my spot, and was off with bike in hand in about 40 sec. Had trouble getting on the bike and clipping in (yeah, leave shoes clipped in, not there yet getting feet in while riding. Need to practice that.)
11.4 miles on bike at 22.76 mph. 30:46 I think. Will have to check. That'd leave me at about 45:30 and come to think of it, I looked at my watch at the start of run 2 and was at 46:58, I think. But it was definitely 46 min something and almost 47 min. Anyway, I missed hitting HRM for last run split, but if it was almost 47 min in, that'd leave me with 13:20 for the last 2 miles, which is about 6:40 miles for last 2 miles. That seems about right as I ran pretty hard the whole time with my bursts of speed to challenge and pass a couple guys. I was running damn hard.
I didn't record transition times, but they could have been a few seconds faster. I was out of my cycling shoes before the line and hopped off cyclocross style and ran carrying bike to my spot in transition. T2 was probably 30 sec max with running to the back of the transition area. They didn't force people to run out the back of the transition area as they were supposed to, so people in the front had a few second advantage.
That's about the highlights. Other stuff on somershoe.blogspot.com
MONDAY SWIM:
1700m. Got hungry, good 4x300m sets. Took it slow, but swam ok. 37-39 strokes per 50m.
First 2 mi run: started at front of group, mass start. People tore out like a bat out of hell, but I ran my pace as I can't run a 6min mile out of the starting block. I hit the transition area at 14:03. 7:01-7:02 pace. Avg HR 173 (LT is 162). Say on bike by 15:15 with bad T1.
T1 wasn't really fast. Ran to my spot, and was off with bike in hand in about 40 sec. Had trouble getting on the bike and clipping in (yeah, leave shoes clipped in, not there yet getting feet in while riding. Need to practice that.)
11.4 miles on bike at 22.76 mph. 30:46 I think. Will have to check. That'd leave me at about 45:30 and come to think of it, I looked at my watch at the start of run 2 and was at 46:58, I think. But it was definitely 46 min something and almost 47 min. Anyway, I missed hitting HRM for last run split, but if it was almost 47 min in, that'd leave me with 13:20 for the last 2 miles, which is about 6:40 miles for last 2 miles. That seems about right as I ran pretty hard the whole time with my bursts of speed to challenge and pass a couple guys. I was running damn hard.
I didn't record transition times, but they could have been a few seconds faster. I was out of my cycling shoes before the line and hopped off cyclocross style and ran carrying bike to my spot in transition. T2 was probably 30 sec max with running to the back of the transition area. They didn't force people to run out the back of the transition area as they were supposed to, so people in the front had a few second advantage.
That's about the highlights. Other stuff on somershoe.blogspot.com
MONDAY SWIM:
1700m. Got hungry, good 4x300m sets. Took it slow, but swam ok. 37-39 strokes per 50m.
Saturday, June 16, 2007
Sat fun
My riding buddy cancelled on me, so rode rom the house. Tried some new roads that linked to the Greenway in Murfreesboro, and checked some new places out. I tried to ride easy, but did 45 mi at 18.6mph. HR was great avg'ing 146. I did get it up there with 2 sprints. Felt pretty good and am ready for the DU tomorrow. I got in a 30min Friday evening and felt ok. First run in 10 days! How'd that happen. I worked hard the last mile and did it in 7:00 flat!
We'll see how the legs respond tomorrow.
We'll see how the legs respond tomorrow.
Wednesday, June 13, 2007
Wed ride
Took off into a stiff headwind for a 33 mi ride, avg'd 19.4 with only 2 min where my HR was over my LT. Some really rough pavement and my arms hurt at the end of the ride. The ride was all sun and all flat, except for one short hill up onto the MS river levee. I had a moderate headwind for a long time that allowed me to ride at 19.5-20 mph, cadence 88-92, and ran my HR just under my LT. Perfect training. After 10mi of that it got hard, plus I turned straight into the wind. I was darn tired at the end. Got overheated a bit and decided not to run. Ate well and resting nicely. Field work early tomorrow (up at 4:10am again) and then a 4 hr drive home. Uh.
Tuesday, June 12, 2007
Nice ride! Tues
Had a good ride today at lunch in west TN. Rode the roads at the state park where I spent the winter. Rode 22 mi at 17.7mph with basically VNMP like hills, but 99% shaded. A little flats, but not much. Able to power up the grades and felt decent! HR was good and not too tired.
Planning a ride tomorrow in what is flat land with no shade. Probably run afterwards too.
Rest in Peace Cocoa.
Planning a ride tomorrow in what is flat land with no shade. Probably run afterwards too.
Rest in Peace Cocoa.
Sunday, June 10, 2007
Sat/Sun misery
Felt absolutely awful Sat. Slept in, felt bad (lingering effects of Bec's cooking?). Napped, read, napped again. Ultimately did nothing. I'm feeling burned out/overtrained. Need time off and/or down to save myself. Much travelling the next 3 weeks, which won't help.
I rode 30mi on Sunday morning at 17.6mph, but felt awful. Tired, legs mushy (after 3 days off the bike). Not running tonight as planned because I can't get too far from a toilet. Uh. Bad reaction to something.
I'm getting fat, but about to commit to half IM.
I rode 30mi on Sunday morning at 17.6mph, but felt awful. Tired, legs mushy (after 3 days off the bike). Not running tonight as planned because I can't get too far from a toilet. Uh. Bad reaction to something.
I'm getting fat, but about to commit to half IM.
Friday, June 8, 2007
Friday swim
I was out fo town all week and couldn't swim, so I did today. Cloudy and nice for the 50m outdoor pool. Did 2300m total, with 10x200m intervals. Rest varied as sometimes I was more tired and/or hacking. Stroke count was 37-39 for 50m, but was 40 a couple times late in the workout.
Right calf still sore as is the right Achilles. Not stretching enough. Icing patellas a lot more.
Gonna ride long tomorrow, but not a lot of hills. Skipping all the big hills. Knees need some rest.
/fay boy
Right calf still sore as is the right Achilles. Not stretching enough. Icing patellas a lot more.
Gonna ride long tomorrow, but not a lot of hills. Skipping all the big hills. Knees need some rest.
/fay boy
Race/training blog
Here you go Joe. This one is for training and racing only. The family gave me shizzle about the racing stuff. But I'll post race stuff there, but will put training things here for you to read. I read you blog almost daily to see how things are going. Hope the P level is low!
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