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.

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.

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.

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

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.

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.

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.

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.

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.

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.

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.

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.