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.

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.

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.

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!!!

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.

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.

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.

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.

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.

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

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!