Another Brick

It seems like every other day I do a brick. Today I got out later in the day and had to cut my bike short by a half hour. Since I was cutting some time I decided to do five hill repeats on a tough climb on a road just after you climb up 185. It's sort of mini beastish. It was hot, real humid. Did the repeats and then set out for about 20. HR was in the 140s but got up in the high 160s on the repeats.

Transitioned to the run and realized it was now even more humid. Tried to stay in the shade as much as possible. The run flew by and I kept my HR in the 150s. Something good on the run was I wasn't tight at all as soon as I got of the bike.

Summary:

Bike:

Time: 140

Avg HR: 146

Run:

Time: 38 mins

Avg HR: 147

Swim/Run

Today was a swim run day. Got in the swim workout on my lunch break. I was short 100 yards on my straight 2500 swim but if you count my warm up, I got it. I have to swim quick at lunch since I only have about 43 minutes. My swims start slow because I hate getting in the pool but after I hit 1500 I tend to start pushing harder and swimming much smoother.

Ran after work for an hour. Legs were slow going to start and the IT band was acting up a little but I muscled through. HR was in the high 140s. Next week I'm running in the am and swimming in the PM. Whatever I eat during the day tends to get jostled up on the run.

Summary:

Swim: 2400 meters

Run:

Time: 1:07

Avg HR: 146

Brick

Got out for a brick tonight. Headed up 185 and then continued climbing the road up to the tower. Did three repeats. Legs are still tight from Monday's ride. Got in some good hills and got back to the house in about 1:15. Transitioned to the run and the legs felt great. I do the same out and back on my run and this time I made it to the turnaround in 12 minutes, usually takes about 15 and change. Didn't feel tired at all, the legs felt really strong and picked it up at the turnaround. HR hovered in the mid 150s.

Summary:

Ride:

Time: 1:15

Avg HR: 144

Run:

Time: 35 mins

Avg HR: 152

Swim

Got in the pool tonight. Skipped the weight work after yesterday's monster workout. Legs were feeling it some, but it felt good to get in the pool. Did some drill work, 200s and 100s. Got in 2500 in about 50 minutes. I'm working on starting out fast on the speed workouts and then settling into a good pace to prepare for the upcoming races.

Summary:

Distance: 2500 meters

Time: 50 minutes

Huge Workout - Good Day

Today I got out with Max for one of his big workouts. All I was told was to bring 10-12 gels and four bottles and be prepared for a lot of climbing. A lot of climbing was an understatement. I've never climbed so much, so steep, ever. At about 2 hours in, there was one climb that I got tunnel vision on and nearly puked. Max said it's pretty much like the Beast down at St. Croix.

Somehow I got to the top and as soon as I got my vision back I hear Max say, "keep going, I'm going to do it again." I thought I was hearing things. There are no words to describe this only that the man is an animal and I now know what it takes to get to that next level. It's impressive to witness. And I think he was in the saddle for nearly all of the climb. Sick. After Max made his second lap and caught me again we hit 2-3 more steeps that had me sucking air and grunting. After a downhill that could literally kill you we cruised in on mainly rollers that still tested the legs after all the climbing. I need to drink more on the bike. It didn't help that I launched a bottle somewhere along the way and with all the climbing taking all your focus it's hard to remember to take in liquid.

After 3.5 hours and 60+ miles we rolled in and transitioned to a 30 minute run. I was pretty pleased how the legs responded and kept a steady pace with the HR around the high 150s into the 160s. We hit the turnaround and about 3/4 of the way done I started to get the body buzz. Not taking in enough liquid started to hit and thank god we were nearing the end. At the finish I doubled over to catch my breath, congratulate myself for completing such a killer workout, probably the most difficult ever. All in all a crazy day. I look back now and am amazed I was able to pull myself through and have a steady run to wrap it up. The whole ride all I wanted was to keep Max in my sights and not get dropped and have him come scoop me up. I succeeded for the most part, until he pulled a legendary move and rode one of the steepest hills I have ever seen twice. I'm thinking I'll recount this workout again for quite sometime when I'm racing or if I am just not feeling confident.

Summary:

Bike: 3.5 hours

Distance: 60+ miles (tons of climbing 6,000 feet)

Avg HR: 148

Run:

Time: 30 mins

Avg HR: 153

Nutrition: 6 gels, 3.5 bottles (gatorade endurance and water)

Brick

Got out for my second brick of the week today. Trying to find a challenging 2 hour route and decided to do an older one I rode last year. It used to take me just about 2.5 hours, but today I crushed it. Finished in just over two hours. Good mix of flats, rollers and hill work and it was much easier than I remember.

Transitioned to the run and felt solid. Legs were good but the heat was getting to me. I took one gel on the ride and probably should have taken another before I transitioned to the run. Climbed the first couple hills steady working to get the legs and then found them around the 5 minute mark. I'm pretty sure I ticked off 7:30 for my first mile and my HR wasn't above 160. Settled in for a steady pace for the rest with HR around 155. It was hot today, which is something I haven't trained in for sometime. Need to remember to take in more fluids as the temps rise.

Summary:

Ride:

Time: 2:08

Avg HR: 147


Run:

Time: 38 mins

Avg HR: 152

Swim

Instead of doing drill work and three four different swim workouts, I was directed to swim 2500 yards. Did a quick 200 warm up and then got to it. I only had 45 minutes, since it was my lunch break and at first I didn't think I'd get it all in. Felt like it was taking forever to swim 500. I decided to count off in 500s since it's the only way I could keep track.

Anyway I ended up getting in and hammered the last 200 to make sure I came in just under 45 mins. Now I'm starving and there's no food left from lunch.

New Pain

Got in a brick tonight and was a little concerned because I didn't have much in my legs on the bike. It was only an hour ride but my glutes and quads were sore and weren't responding well, but my cadence was good and I was powering through the wind.

Transitioned to run and thought it was going to suck which it did for about five minutes and then I felt real good. My legs felt stronger than ever and they just wanted to go forward. HR got up in the 150s but I was not struggling. I guess the weight work is starting to pay off.

Summary:

Ride:

Time: 1:11

Avg HR: 143

Run:

Time: 35 mins

Avg HR: 148

Long Time at the Gym

Finally got this workout right. Needed to get in some weight work, 30 minute run, 45 minute swim and a quick bike. Last week I botched it up. Today I spent 2.5 hours at the gym and got it right.

Hit the bike for 15 to warm up, followed it up with squats, lunges and step ups. Got in some ab work and then crawled over to the treadmill for a 30 minute run at a good pace. Legs were stressed. Quick change and into the pool for a 45 minute swim. Felt like it took all day to get it done, but I got through and am now pretty spent. Tomorrow should be interesting.

Brick

Got out for my second brick of the week. Headed out to Granville on the bike for some hill work and got a flat on the way back. No need to panic, quick seven minute change and back on the road. The HR hovered around the mid 140s for the ride. Transitioned in the garage and out for a 30 minute run. This week has been big and my legs let me know it on the start of the run. Felt like I was running in quicksand. Always tough to transition from going 20 mph to a run pace.

HR stayed around 150 for the run. Legs came back after about seven minutes but the hamstrings were tight for the entire run. In summary it was a great 12.5 hour week, my longest in a long time. I can really feel a difference in my body. The legs feel stronger and I'm recovering well from all my workouts and I credit good nutrition and tons of food. Looking forward to my rest day tomorrow, but I might sneak in an extra swim.

Summary:

Ride:

Time: 2:15

Avg HR: 142

Run:

Time: 30 minutes

Avg HR: 148

Long Ride

Got out for a nice long ride early this morning. Roads were wet from last night's rain which made some of the long downhills a little hairy, but the roads dried about an hour and half in. Headed out on the route and was dreading the start since my legs were really feeling all this week's work. After the first climb up 185 I warmed up and changed my mental focus. All of the climbs were hard, but not as hard as last week. HR got up in the 150s on a few but everything else was real steady. Spent about 10 minutes between 159-165.

I tried out some new nutrition. Instead of using Hammer Gel on my long rides I switched over to GU and I have to say I digested it much better than the Hammer. Took one after an hour and another once I hit the second hour. They washed down great and were easy to get into unlike the Hammer products. I also went through two bottles of Gatorade Endurance.

Last weekend this ride took me 3:05. This week I had to add on some more when I neared my house to get over the three hour hump. I was also strong at the end unlike last weekend.

Summary:

Avg HR: 142

Ride time: 3:15

Brick

Haven't done one of these in some time at least a few months. Got out for a quick hour ride with hills and then transitioned in the garage and out for a 30 minute run. Legs were tight for both workouts especially the glutes, those weights earlier in the weak are def cramping my style. On the run I needed to slow done to keep the HR at 145, got my legs after about 10 minutes. Lots of work on the legs this week. Hour run tomorrow am and out for 5+ hours on the bike this weekend.

Summary:

Bike: 1 hour

Avg HR: 141

Run: 30 mins

Avg HR: 146

New Beginning

Got through my first day today of the new plan. It called for 30 mins of running, 15 of riding, 45 swimming and strength work. Got up at 5 am and hit the bike for quick 15, couple hills near by and then followed it up with a 45 minute run. After work I hit the weights for the first time in a long time and it showed. Got in 3 sets of 12 reps of squats, lunges and step ups.

Fact is I'm weak or my legs are tired from riding this weekend. I pushed moderate weight and felt it immediately, so I knew it was all working and tried to keep good form. I also worked in 9 sets of abdominals and learned the whole midsection is weak, real weak. Hit the decline bench after a few sets and that was a mistake, damn near fell of backwards, awkward moment. Got through it.

Hit the pool afterward for about 50 and worked in some speedwork and drill work keeping it well above aerobic. All in all a good day. Felt like it went on forever. 10+ hours left this week.

Ride

What I hoped to turn into a long ride turned into a two hour ride. Legs were tight from yesterday's ride and all the hills. Ended up getting in some good work today for two hours but it was hard turning a big gear. Got a good mix of short quick hills and rollers with some nice steady flats where I really tried to turn it over.

Ride Summary:

Time: 2 hours

Avg HR: 147

Long Ride

Headed out on the route today. The route is a ride that includes a ton of hills, good descents and good payoffs after nice climbs. The first half is all climbing, climbs that get your HR up above 160 and even higher as you go. It's a great ride since there's no cars and your basically in the middle of nowhere Connecticut. Never thought that was possible in this state. Got in some good pool work on Friday. My swim is coming back after a little layoff.

Ride Summary:

Time: 3:05

Avg HR: 140

Swim Summary:

Time: 1 hr

Distance: 2600 meters

Hill Repeats

After riding hills last Saturday and realizing I need to do more of this I decided to hit some more. Headed up to a nice climb on a private road that ends in a turnaround. The first two were tough but manageable with the HR getting up around 160ish. The next eight were burners pushing the HR to 173. The only rest was on the descent which was about a minute. Repeated for about 35 minutes. After the repeats I put in about 20 on a regular route. The flats were easy after the repeats and settled into a nice rhythm.

Summary:

Ride: 1:45

Avg HR: 145

Peak HR: 178

Run

Got out this morning at 5 am. It was already 50 degrees by 5:30. Awesome day. Headed out on the usual route keeping the HR below 150. The knee ached for the first half hour and then let up when I found a solid rhythm. It was a little slow going after all of last night's speed work in the pool, groggy wakeup to say the least.

Summary:

Time: 1:15

Avg HR: 147

Pool Session

Got in the pool tonight. It was a struggle since it was 70+ outside, but I just did it. Got in a solid workout with a good core set of speed work. It's been a while since I did speed work but I adapted well after the first 5x100s on 20 seconds rest. I descended from 5x100s, 4x100s, 2x 100s with easy aerobic 200s in between each set.

Summary:

Distance: 3,000 meters

Time: 1:02

Time on the bike

I've never gotten out so much this early on the bike and I couldn't be more pleased with where my fitness level's at. I got out for some hills last Saturday. Wasn't sure I was going to be able to keep up with Max Wunderle for the 40 mile ride with 4,000 feet of vertical. It def got my HR up and I didn't know that much vertical could be found here in Connecticut. I think Max took it somewhat easy on me, but for me it was a successful ride. Got out on Sunday for another two hours and Saturday's route made my normal hill ride seem super flat. Hoping to get a nice consistent week in this week for once. In the pool tonight, out for a long run tomorrow, bike on Thursday and long rides this weekend. I'm determined to repeat Saturday's route this weekend starting from my house which will add some mileage and few more hills.

Gettin Wet

Hit the pool tonight. Besides the jazzercise class going on creating some serious chop it was all good. I haven't been consistently getting in the pool the last two weeks but I felt strong today. Knocked out 2400 yards with a ton of drill work.

Race season is coming fast. My first race falls on the first weekend in June, a small sprint followed by a highly competitive olympic the next weekend. I'm hoping to shave some time off last year's finish. I have a solid base so I just need to get into race mode soon.

Summary:

Distance: 2400 yards