Friday, June 27, 2008
Bonbini Aruba
Final workout before I move my training grounds. Got in a 1.5 hour bike this morning and now it's relaxation time. I'll still be working out but for an hour a day on the beaches of Aruba. Then it's back to work as I prepare for Timberman and Ironman Florida.
Thursday, June 26, 2008
Brick
This week's been tough with wrapping up work to be set for 11 days and work meetings. We had one day since our wedding and now the adrenaline has worn off. I haven't been looking forward to my workouts because I'm so damn tired but I'm getting them in.
Tonight I got out for an hour ride and run. The ride was good. Needed a hill to loosen up the legs and they were still stiff from the weights. Got going after about 15 minutes. Transitioned to the run and felt lopey for a few minutes and then I got my legs. The humidity was high so it was a bit of a battle. My HR was in the 160s but I didn't feel like I was overworking myself.
Summary:
Bike: 1:15
Avg HR: 145
Run: 38 mins
Avg HR: 157
Tonight I got out for an hour ride and run. The ride was good. Needed a hill to loosen up the legs and they were still stiff from the weights. Got going after about 15 minutes. Transitioned to the run and felt lopey for a few minutes and then I got my legs. The humidity was high so it was a bit of a battle. My HR was in the 160s but I didn't feel like I was overworking myself.
Summary:
Bike: 1:15
Avg HR: 145
Run: 38 mins
Avg HR: 157
Tuesday, June 24, 2008
Back to it
After a short layoff I'm back at it. Today was weights, short bike, run, swim. I forgot how much I dislike Tuesday's. Weights went well and run took forever as always. The swim was good. Instead of focusing on distance I decided to do drill work and just be comfortable in the water. That lousy swim a week ago is still with me and after seeing some of the swim times at IMCDA, especially that of one girl that I know who is a pretty decent swimmer, a 2.4 mile swim is no joke and demands attention. No more half assing my swim workouts.
In other news I'll be heading out to Idaho on my first wedding anniversary next year to take a shot Ironman Coeur d'Alene. I checked out the site at 4 pm yesterday, hit the entry button and shockingly I was in. Thought twice about hitting the submit button, but figured I'm def not getting into Placid so why not. I'm not thinking about this race and won't at all until December since I have to get through Florida first.
In other news I'll be heading out to Idaho on my first wedding anniversary next year to take a shot Ironman Coeur d'Alene. I checked out the site at 4 pm yesterday, hit the entry button and shockingly I was in. Thought twice about hitting the submit button, but figured I'm def not getting into Placid so why not. I'm not thinking about this race and won't at all until December since I have to get through Florida first.
Monday, June 23, 2008
Friday, June 20, 2008
Long Run
Got out for my long run today. Legs are feeling really strong on the runs unlike earlier this winter when I was training for the marathon. My legs tended to break down on long runs and I never felt like I had a sturdy base. The weight work and long rides are paying off and I'm able to hold form throughout the entire run. Plus I'm covering much more ground than earlier in the year. My HR is above 149 but it feels fine so I am holding that pace.
Summary:
Run:
Time: 1.5
Avg HR: 157
Summary:
Run:
Time: 1.5
Avg HR: 157
Thursday, June 19, 2008
Brick and T Minus 2 days
Got in a brick this morning. The workouts are giving me a break from all the last minute wedding details. Good ride and solid run. Couldn't get in a swim. Had one planned but my co-workers gave me a surprise send off.
Tomorrow it's an hour ride and 1.5 run. I'm working out right up to the wedding even though I have a scheduled day off on Saturday. Hoping to get a good workout in the day before maybe a hard swim just to clear the head. Got to run around like a mad man tomorrow. Similar to a triathlon. Pick up rings, last minute gifts, paint ball with the guys. Looking forward to Saturday.
Max if you're reading, good luck out there in Idaho. I'll be checking in Sunday morning in between post wedding stuff. Best of luck to you.
Tomorrow it's an hour ride and 1.5 run. I'm working out right up to the wedding even though I have a scheduled day off on Saturday. Hoping to get a good workout in the day before maybe a hard swim just to clear the head. Got to run around like a mad man tomorrow. Similar to a triathlon. Pick up rings, last minute gifts, paint ball with the guys. Looking forward to Saturday.
Max if you're reading, good luck out there in Idaho. I'll be checking in Sunday morning in between post wedding stuff. Best of luck to you.
Wednesday, June 18, 2008
Ride
Wednesday's are always tough because all I need to get out for is an hour. It was raining but I went out anyway. Instead of putting in an hour on flats I rode to my favorite two hills and did two repeats on the first and then put in five solid saddled climbs on the second monster. I was able to stay seated for all five although it was a challenge. The last one I even pushed a bigger gear and got that searing lava feeling in my legs. Rode back to the house right before the heavens opened up.
Summary:
Ride:
Time: 1 hour
Avg HR: 149
Summary:
Ride:
Time: 1 hour
Avg HR: 149
Tuesday, June 17, 2008
Weight Day
Got back to the weights today. Did my squats, lunges, step ups and ab work. My legs are def getting stronger as I am now pushing much heavier weight than when I started. Followed up the weights with a quick bike and then a 30 minute run. The run is good for the first 15 and then the lactic acid starts to build from the lifting. What should only be 15 feels like 45. Quick swim to loosen it up.
Monday, June 16, 2008
Angry Swim
Today was my off day but I decided to hit the pool after my embarrassing swim on Saturday. I just had to make sure I wasn't screwed up mechanically. I focused on putting my arms over the barrel and keeping my stroke in the power zone.
I did a workout that consisted of a 800 warm up. It then started with 500 aerobic 30 seconds rest and then follow it up with 5x100 fast on 20 seconds rest. I then did 400 aerobic 30 seconds rest and then 4x100 on 20. I then did the same with 300, 200 and then did a 200 cool down. Things felt good and I felt strong and comfortable unlike Saturday. So there's hope and it will just require more swim work and getting over this mental bug.
Summary:
Distance: 3,000 + meters
I did a workout that consisted of a 800 warm up. It then started with 500 aerobic 30 seconds rest and then follow it up with 5x100 fast on 20 seconds rest. I then did 400 aerobic 30 seconds rest and then 4x100 on 20. I then did the same with 300, 200 and then did a 200 cool down. Things felt good and I felt strong and comfortable unlike Saturday. So there's hope and it will just require more swim work and getting over this mental bug.
Summary:
Distance: 3,000 + meters
Sunday, June 15, 2008
Griskus Olympic Race Report
Saturday I competed in the Griskus Olympic Tri. For the last two years this race has been kicking my butt and this year was no different. I was hoping for to better my time this year since I've consistently finished in the 2:30s but this year was no different. There were some positives though.
Swim:
With my new suit this year I had hoped it would make a difference in my swim times. Apparently it's not the suit but the swimmer. The mile long swim was long, or at least it felt that way. I never really got comfortable and felt like I was treading water the whole damn swim. My warmup felt good and out to the first buoy I was strong. Then I started to increase my arm stroke since people were coming up on all sides. I never was in the lane and always out on my own. I tried to hold feet, but as soon as I tried to hang I got dusted. Bubbles just kept getting farther and farther away. I came out of the water and heard the guy say 35 minutes running time and I was pissed. In addition to that my legs cramped as soon as I stood up to run. So much so that I was laboring to the transition. Took me forever to shed my suit and I was already overheating. Got on the bike and hoped for a better result. Last year I came out in 31 minutes and that's including the transition. Swim sucked big time!
Bike:
I hydrated immediately and almost killed a full bottle I was so thirsty. Got going and starting flying down the first six miles of downhill. I had some lingering cramps when I got to the flats and tried to shake them by just bearing down. When I got to the hills I started moving past a ton of people, people that smoked me in the swim. I just put my head down and hammered. Finally got up with a solid pack and we cruised for a good 10 miles up hills and downhills. Took a gel before we hit a good climb and overtook the group and I was on my own. Legs felt great and my HR was in the 150s. I was on my own and catching solid riders in the older age groups since they all smoked me on the swim. Over the last hills I pushed and cruised into transition for a time of 1:16. Last year was 1:19 but this year felt much more comfortable and with way more power. Mentally I was still thinking about the bad swim and hoping I could make up time on the run.
Run:
The run is a two loop 10k with a good hill on each turn. I took a gel while sliding out my shoes and transitioned perfectly. Headed out really strong and wanted to lay down a solid run. Last two years I've put down 45s and 46s which is a typical 10k time for me. After this bike course it usually takes a while to get the legs going but not today. I let it go on the downhill and quickly passed groups of people. Midway in I saw the leaders coming in for what I think was their final lap. I put my head down and pushed harder. I hit the turnaround and pushed harder thinking about my swim. Flew up the hill past another group and wasn't sure I'd be able to hold this pace for another loop. My time at the first loop was 21 minutes and my HR was 167. Made the turn and did it all over again. I caught guys that were a half mile ahead and who I had targeted to get ahead of. My legs didn't even feel like I had biked 25 hard. Flew down the downhill and paced out with Rob Duguay for a while but then pulled ahead of him at the first turn around and started pushing harder. I muscled up the hill and almost went dark at the top. As soon as I hit the flat and last half mile I started moving. My HR was at 170 and I sprinted through the finish. Total run time was 40:54. That's 5 minutes faster than last year and my best 10k yet. I ran a faster second lap and I'm really impressed with this run.
Summary:
I'm pissed at my swim time. I can crush 2500 in the pool but can't get this open water swimming thing down yet. It's only my second open water swim of the year but it seriously is affecting my overall time. I'm going to get back in the pool a little more and maybe work in some open water swims. This needs to improve.
My bike time wasn't that great but on tired legs I shaved nearly 5 minutes from last year's time and felt awesome the whole way. A couple Heat guys even commented how amazed they were that I ripped by them on a hill. I still would've like a 1:10 or 1:12 but considering that I haven't been tapering for races I'm very pleased.
My run time is the good takeaway. My run has never been so strong and I'm hoping it sticks. I put in a heavy week of weights, runs and bricks and my legs still responded with 6:35s over six miles. I've never been able to lay down 6 minute miles unless it's a stand alone 5k or 10k. In my last two races I've done this. Things are looking good here.
Overall I improved from last year. I shaved 3+ minutes and moved up 30+ spots for 52 overall.
Lastly, it was good to see my good friend Matt who made the trip up for this race lay down an impressive time in his first ever Olympic. We both got stung on the swim but he should be real pleased with pulling out a solid time in this very tough Oly race.
Results here
Swim:
With my new suit this year I had hoped it would make a difference in my swim times. Apparently it's not the suit but the swimmer. The mile long swim was long, or at least it felt that way. I never really got comfortable and felt like I was treading water the whole damn swim. My warmup felt good and out to the first buoy I was strong. Then I started to increase my arm stroke since people were coming up on all sides. I never was in the lane and always out on my own. I tried to hold feet, but as soon as I tried to hang I got dusted. Bubbles just kept getting farther and farther away. I came out of the water and heard the guy say 35 minutes running time and I was pissed. In addition to that my legs cramped as soon as I stood up to run. So much so that I was laboring to the transition. Took me forever to shed my suit and I was already overheating. Got on the bike and hoped for a better result. Last year I came out in 31 minutes and that's including the transition. Swim sucked big time!
Bike:
I hydrated immediately and almost killed a full bottle I was so thirsty. Got going and starting flying down the first six miles of downhill. I had some lingering cramps when I got to the flats and tried to shake them by just bearing down. When I got to the hills I started moving past a ton of people, people that smoked me in the swim. I just put my head down and hammered. Finally got up with a solid pack and we cruised for a good 10 miles up hills and downhills. Took a gel before we hit a good climb and overtook the group and I was on my own. Legs felt great and my HR was in the 150s. I was on my own and catching solid riders in the older age groups since they all smoked me on the swim. Over the last hills I pushed and cruised into transition for a time of 1:16. Last year was 1:19 but this year felt much more comfortable and with way more power. Mentally I was still thinking about the bad swim and hoping I could make up time on the run.
Run:
The run is a two loop 10k with a good hill on each turn. I took a gel while sliding out my shoes and transitioned perfectly. Headed out really strong and wanted to lay down a solid run. Last two years I've put down 45s and 46s which is a typical 10k time for me. After this bike course it usually takes a while to get the legs going but not today. I let it go on the downhill and quickly passed groups of people. Midway in I saw the leaders coming in for what I think was their final lap. I put my head down and pushed harder. I hit the turnaround and pushed harder thinking about my swim. Flew up the hill past another group and wasn't sure I'd be able to hold this pace for another loop. My time at the first loop was 21 minutes and my HR was 167. Made the turn and did it all over again. I caught guys that were a half mile ahead and who I had targeted to get ahead of. My legs didn't even feel like I had biked 25 hard. Flew down the downhill and paced out with Rob Duguay for a while but then pulled ahead of him at the first turn around and started pushing harder. I muscled up the hill and almost went dark at the top. As soon as I hit the flat and last half mile I started moving. My HR was at 170 and I sprinted through the finish. Total run time was 40:54. That's 5 minutes faster than last year and my best 10k yet. I ran a faster second lap and I'm really impressed with this run.
Summary:
I'm pissed at my swim time. I can crush 2500 in the pool but can't get this open water swimming thing down yet. It's only my second open water swim of the year but it seriously is affecting my overall time. I'm going to get back in the pool a little more and maybe work in some open water swims. This needs to improve.
My bike time wasn't that great but on tired legs I shaved nearly 5 minutes from last year's time and felt awesome the whole way. A couple Heat guys even commented how amazed they were that I ripped by them on a hill. I still would've like a 1:10 or 1:12 but considering that I haven't been tapering for races I'm very pleased.
My run time is the good takeaway. My run has never been so strong and I'm hoping it sticks. I put in a heavy week of weights, runs and bricks and my legs still responded with 6:35s over six miles. I've never been able to lay down 6 minute miles unless it's a stand alone 5k or 10k. In my last two races I've done this. Things are looking good here.
Overall I improved from last year. I shaved 3+ minutes and moved up 30+ spots for 52 overall.
Lastly, it was good to see my good friend Matt who made the trip up for this race lay down an impressive time in his first ever Olympic. We both got stung on the swim but he should be real pleased with pulling out a solid time in this very tough Oly race.
Results here
Thursday, June 12, 2008
AM Brick
Got out this morning at 5 am for my Thursday brick. I normally do this workout after work but I have to travel today. Thought the workout might be a little easier since my body wouldn't be so tired after a long day at work, boy was I wrong. First I had to shake the groginess off. Headed out on my usual route that starts with a climb 10 minutes in. Yesterday I roasted the climb, in the saddle the whole time. Today I was out of it and pushing hard. I loosened up midway through but my legs were def feeling it, right down to my bones. HR was in the high 130s for most of the ride.
The run was much different. My legs provided a solid base and besides some lingering muscle pain, I was moving. HR was in the high 150s into the low 160s but I didn't feel like I was overworking.
With my race on Saturday, I'm hoping my bike legs come around for the hilly Griskus course. It's not a priority race but I'm hoping to improve on last year's time. Long run tomorrow followed by an hour bike and then it's race day. I know my legs are just trying to shake off last weekend and this week's weight work.
Summary:
Bike:
Time: 1:10
Avg HR: 136
Run:
Time: 33 mins
Avg HR: 149
The run was much different. My legs provided a solid base and besides some lingering muscle pain, I was moving. HR was in the high 150s into the low 160s but I didn't feel like I was overworking.
With my race on Saturday, I'm hoping my bike legs come around for the hilly Griskus course. It's not a priority race but I'm hoping to improve on last year's time. Long run tomorrow followed by an hour bike and then it's race day. I know my legs are just trying to shake off last weekend and this week's weight work.
Summary:
Bike:
Time: 1:10
Avg HR: 136
Run:
Time: 33 mins
Avg HR: 149
Wednesday, June 11, 2008
Mushy Legs
Got out early this morning for my regular Wednesday ride following my weight work last night. Shook off the grogginess and started climbing right away. My HR was in the 130s on the toughest climbs. I def hit my weight workout because my legs feel shredded now. On the way in I detoured and headed up a road with a decent steep climb to top off my ride. The climb usually gets me out of the saddle, and has through the winter and early spring, but not today. I marched up it seated until the last 100 yards. Good progress.
Summary:
Ride: 1:15
Avg HR: 133
Summary:
Ride: 1:15
Avg HR: 133
Tuesday, June 10, 2008
Weights
No problem being indoors tonight. Got in my workout late tonight because of work. Did the usual routine of squats, lunges, step ups and ab work. Added more weight this week and noticed it wasn't hurting that much so I added more. Hit the bike to loosen up for 15 and then ran for 30 on the treadmill. Couldn't raise the HR above 120 so I had to raise the speed. I was moving and the legs were good but every time I do this run it always feel like time stops after hitting the weights. What's only 30 mins feels like an hour.
Went to hit the pool but it was loaded with kids and families trying to beat the heat. I'll have to get in my swim tomorrow night.
Went to hit the pool but it was loaded with kids and families trying to beat the heat. I'll have to get in my swim tomorrow night.
Sunday, June 8, 2008
First Race of 2008
Mystic River Triathlon - .5 swim, 14.4 bike, 5k
Today was my first race of 2008 and I have mixed feelings about the day. I finished in 1:14:27, 11 out of 213 and 2nd in my age group (results here) my best finish to date.
Swim:
Got suited up in my new wetsuit for the swim in Long Island Sound and immediately noticed how much more flexibility I had with this suit. My hope was that it would translate to more speed on top of all the work I've put into the swim this year. The tide was out so it went like this, run, run some more, some more, dolphin dive, start swim in 2.5 feet of water, and try to keep a shallow stroke. I couldn't get over how shallow the swim was until we hit the first buoy, the long run def helped my time. I couldn't really get into a rhythm and noticed I was rushing my stroke. It wasn't until I neared the second buoy that I realized this and tried to glide more. I finally got into a rhythm and then my hands drove right into the silt bottom. Took a sight breath and realized the guys I was tailing were up and running the last 100 yards. Slogging through the water def got the legs warm for the bike. I hit the transition at 13:55 (64th overall).
Bike:
Shed the wetsuit real quick and hit the bike. Since I don't keep my shoes clipped in, because I can't quite get that part down yet, I have to put on the shoes hit the bike mount area, stop and get in the saddle. All in all the transition time was good. The first part of the bike was a little tough for me. My legs took some time to get going. I took a gel immediately hoping this would fire them up and about 12 minutes in I started rolling. The course was really flat compared to what I've been riding, so I was moving at 20+. I passed quite a few people in the first 20 minutes and then caught the second lead group of riders. I was pushing hard but couldn't gain on them for about 5 miles. A couple downhills brought me closer and I tried to turn the big ring but my legs weren't having it so I kept in the little ring and trudged on. I finally caught the 10 or so guys on a hill and got some good distance. I was hanging out on the front all alone for a while until the last turn when I came around a corner to quick, hit the brake and my ass end slid out. Luckily I saved it but it brought me down to a start again and four guys took the lead over. Didn't look at the HR much while biking only because I was really trying to push. I was trying way too hard in the beginning and was just sloppy but about 15 minutes in I smoothed out and got my legs. My time was 39:21 (28th overall).
Run:
On my training rides I've been futzing with getting out of my shoes at the end of my rides and pedaling in with my feet on top and then getting side saddle for a quick transition. I wasn't going to do it today, but I gave it a shot and it was perfect. My transition time was 26 seconds. Legs were good at the start of the run and I didn't even feel like I had just tried to hammer for 40 minutes. I got out behind a guy setting a good pace and caught him on the first downhill. He refused to let me pace, surging every minute or so just when I came up along side. It was real hot by the time I reached the aid station and promised myself I'd hit myself with water and then take the dude. He must've been reading my mind because he took off and I pushed harder. As I approached the turnaround or first of two turnarounds I saw the leaders, a first for me. I usually see them finishing at the start of the run. This gave me confidence and I tried to push past the dude. On the way in about a half mile from the finish I took off. It seems when I'm not trying to make myself go faster it just happens. I suck at willing myself to go faster. I got past speedo and then took over two guys when we hit a quick uphill. I tried to out kick one guy the last 300 yards but he got me. My run time was 19:43 (12 the overall). This year it was a true 5k and if they were right this is my fastest 5k ever, even stand alone.
Summary:
So how do I feel? Did I leave it all out there? This is where I'm mixed. I was thinking about it on the way home and here's what I've come up with. I certainly pushed myself today and a few times my body responded and sometimes it just wouldn't get to where my mind was. I pushed the swim but it's hard for me to tell if I went all out. I def pushed hard the first part of the bike and couldn't get it rolling. It took sometime for me to settle in. On the run I could've gone out harder at the start. As hard as I finished, I'm not sure I could of sustained that pace. Like I said, my mind was there but my body just couldn't get it rolling every time I asked.
I am real pleased with this result. I improved my time by 10+ minutes from last year considering this year they had a true 5k. Sure this isn't a huge throw down race with all the big horses, but I just missed the top 10 by 1. I was off the leader by 5 mins, closest I've ever been. And, I've been saving this one, I put in a brick Saturday consisting of a 3 hour ride in the hills and a 30 minute run. I thought Max Wunderle was crazy for scheduling this the day before a race. Normally, I'd just kick back and do nothing. It gives me huge confidence to have a race result like this following a really challenging workout. It was a day of firsts for me and I'm ready to improve and build on today's results.
Today was my first race of 2008 and I have mixed feelings about the day. I finished in 1:14:27, 11 out of 213 and 2nd in my age group (results here) my best finish to date.
Swim:
Got suited up in my new wetsuit for the swim in Long Island Sound and immediately noticed how much more flexibility I had with this suit. My hope was that it would translate to more speed on top of all the work I've put into the swim this year. The tide was out so it went like this, run, run some more, some more, dolphin dive, start swim in 2.5 feet of water, and try to keep a shallow stroke. I couldn't get over how shallow the swim was until we hit the first buoy, the long run def helped my time. I couldn't really get into a rhythm and noticed I was rushing my stroke. It wasn't until I neared the second buoy that I realized this and tried to glide more. I finally got into a rhythm and then my hands drove right into the silt bottom. Took a sight breath and realized the guys I was tailing were up and running the last 100 yards. Slogging through the water def got the legs warm for the bike. I hit the transition at 13:55 (64th overall).
Bike:
Shed the wetsuit real quick and hit the bike. Since I don't keep my shoes clipped in, because I can't quite get that part down yet, I have to put on the shoes hit the bike mount area, stop and get in the saddle. All in all the transition time was good. The first part of the bike was a little tough for me. My legs took some time to get going. I took a gel immediately hoping this would fire them up and about 12 minutes in I started rolling. The course was really flat compared to what I've been riding, so I was moving at 20+. I passed quite a few people in the first 20 minutes and then caught the second lead group of riders. I was pushing hard but couldn't gain on them for about 5 miles. A couple downhills brought me closer and I tried to turn the big ring but my legs weren't having it so I kept in the little ring and trudged on. I finally caught the 10 or so guys on a hill and got some good distance. I was hanging out on the front all alone for a while until the last turn when I came around a corner to quick, hit the brake and my ass end slid out. Luckily I saved it but it brought me down to a start again and four guys took the lead over. Didn't look at the HR much while biking only because I was really trying to push. I was trying way too hard in the beginning and was just sloppy but about 15 minutes in I smoothed out and got my legs. My time was 39:21 (28th overall).
Run:
On my training rides I've been futzing with getting out of my shoes at the end of my rides and pedaling in with my feet on top and then getting side saddle for a quick transition. I wasn't going to do it today, but I gave it a shot and it was perfect. My transition time was 26 seconds. Legs were good at the start of the run and I didn't even feel like I had just tried to hammer for 40 minutes. I got out behind a guy setting a good pace and caught him on the first downhill. He refused to let me pace, surging every minute or so just when I came up along side. It was real hot by the time I reached the aid station and promised myself I'd hit myself with water and then take the dude. He must've been reading my mind because he took off and I pushed harder. As I approached the turnaround or first of two turnarounds I saw the leaders, a first for me. I usually see them finishing at the start of the run. This gave me confidence and I tried to push past the dude. On the way in about a half mile from the finish I took off. It seems when I'm not trying to make myself go faster it just happens. I suck at willing myself to go faster. I got past speedo and then took over two guys when we hit a quick uphill. I tried to out kick one guy the last 300 yards but he got me. My run time was 19:43 (12 the overall). This year it was a true 5k and if they were right this is my fastest 5k ever, even stand alone.
Summary:
So how do I feel? Did I leave it all out there? This is where I'm mixed. I was thinking about it on the way home and here's what I've come up with. I certainly pushed myself today and a few times my body responded and sometimes it just wouldn't get to where my mind was. I pushed the swim but it's hard for me to tell if I went all out. I def pushed hard the first part of the bike and couldn't get it rolling. It took sometime for me to settle in. On the run I could've gone out harder at the start. As hard as I finished, I'm not sure I could of sustained that pace. Like I said, my mind was there but my body just couldn't get it rolling every time I asked.
I am real pleased with this result. I improved my time by 10+ minutes from last year considering this year they had a true 5k. Sure this isn't a huge throw down race with all the big horses, but I just missed the top 10 by 1. I was off the leader by 5 mins, closest I've ever been. And, I've been saving this one, I put in a brick Saturday consisting of a 3 hour ride in the hills and a 30 minute run. I thought Max Wunderle was crazy for scheduling this the day before a race. Normally, I'd just kick back and do nothing. It gives me huge confidence to have a race result like this following a really challenging workout. It was a day of firsts for me and I'm ready to improve and build on today's results.
Saturday, June 7, 2008
Crazy Hot Workout
Today was a freakin hot one. I headed out just before 10 am for a three hour ride. Headed out to the route out into the hills. There was about a 10 degree difference when I got to the midpoint of the route. I took in a ton of fluids and 3 + gels. Legs felt good all the way through, and really fresh when I transitioned for a 30 minute run.
I was real pleased with my bike but it ended in the dead middle of the day when the damn humidity was kicking. The first 7 minutes were good and then I started to slow. Tried to run in the shade as much as possible but my route is mostly exposed. Hit the turnaround and slogged back just drenched in sweat and just trying to keep my mind of the heat. Run was a little slower than most bricks I've been doing but mostly due to the heat and challenging ride.
Looking forward to my first race tomorrow. I've never come into race of such a huge workout so it should be interesting. Most interested to see where my swim is this year. The first open water swim is always interesting. I will say I'm not as tense as I normally am the day before.
Summary:
Ride:
Time: 3:07
Avg HR: 147
Run:
Time: 32 mins
Avg HR: 157
I was real pleased with my bike but it ended in the dead middle of the day when the damn humidity was kicking. The first 7 minutes were good and then I started to slow. Tried to run in the shade as much as possible but my route is mostly exposed. Hit the turnaround and slogged back just drenched in sweat and just trying to keep my mind of the heat. Run was a little slower than most bricks I've been doing but mostly due to the heat and challenging ride.
Looking forward to my first race tomorrow. I've never come into race of such a huge workout so it should be interesting. Most interested to see where my swim is this year. The first open water swim is always interesting. I will say I'm not as tense as I normally am the day before.
Summary:
Ride:
Time: 3:07
Avg HR: 147
Run:
Time: 32 mins
Avg HR: 157
Thursday, June 5, 2008
Brick
Got out for a brick tonight. Hour ride followed by a 30 minute run. The ride was good with good pain on the hills, but there was no wind tonight so I was hauling. Transitioned to the run and tried to pick it up right away and get the HR in the 170s to get the feel of what I should feel on Sunday. It was easy at the start and then I had a hard time raising the HR. On the hills, no problem. On the flats, my legs couldn't keep up. I ran hard to the turnaround trying to keep the HR up. Hard to tell where I was at because my damn monitor kept showing 222, 240, etc. I would say I averaged around 160.
Keeping the HR at 170 on Sunday will surely be a challenge but I'm going to have at it, I'm just hoping my legs will be able to keep up.
Summary:
Ride:
Time: 1:10
Avg HR: 145
Run:
Time: 34 mins
Avg HR: Guessing 160ish
Keeping the HR at 170 on Sunday will surely be a challenge but I'm going to have at it, I'm just hoping my legs will be able to keep up.
Summary:
Ride:
Time: 1:10
Avg HR: 145
Run:
Time: 34 mins
Avg HR: Guessing 160ish
Wednesday, June 4, 2008
Ride
I must of done the weight work right this week because my legs were just not firing on the bike today. If they did it was for short bursts and towards the end of the ride. I got out for quick hour and the HR stayed in the mid 140s. The hills were real tough, I tried to stay in the saddle for most until they just about gave out. I'm guessing my legs will be shot for Sunday's race considering what I have left to do this week.
Summary:
Ride:
Time: 1:20
Avg HR: 141
Summary:
Ride:
Time: 1:20
Avg HR: 141
Tuesday, June 3, 2008
Tuesday's Suck
Today I had to do my most dreaded workout. I dread it because it's a logistical nightmare. Plus squats, step ups and lunges are just painful.I have to swim for 45, run for 30, ride for 15 and then hit the weights for an hour. It's a 2+ hour workout that keeps you indoors on an 80 degree day.
I got the weights done first, hit the bike for 15 to loosen up and then ran for 30. Right after that I hit the pool for nearly an hour. I'm glad that's over and now I'm outside the rest of the week.
Summary:
Run: 35 mins
Avg HR: 140
Swim:
Distance: 2300 meters
I got the weights done first, hit the bike for 15 to loosen up and then ran for 30. Right after that I hit the pool for nearly an hour. I'm glad that's over and now I'm outside the rest of the week.
Summary:
Run: 35 mins
Avg HR: 140
Swim:
Distance: 2300 meters
Monday, June 2, 2008
Long Ride
Yesterday I got out for my long ride. It was a struggle just getting out the door after a heavy week but I got it done. Headed out for a mixed up ride. Started out heading towards the route and then decided to get myself lost. Got in some good hill work and my legs are pretty roasted. Took in a ton of fluids since it was so damn hot and loaded up on gels. Lost my focus quite a bit on the ride, but I attribute it to overall tiredeness. Happy today is my off day. I'm exhausted and trying to keep my focus as I write this now.
Summary:
Ride: 3:20
Avg HR: 147
Summary:
Ride: 3:20
Avg HR: 147
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