The pain keeps coming. Today was an early swim and then a brick after work. Thought I was going to get stuck on the trainer but the rain held off. I was sore today, but I loosened up on the bike and the run stung a little but the legs kept turning over.
Summary:
Swim:
Time: 45 mins
Distance: 2,000+
Bike:
Time: 1:15
Avg HR: 144
Run:
Time: 36
Avg HR: 154
Thursday, July 31, 2008
Wednesday, July 30, 2008
Wednesday
So how do I feel? Well, I'm in pain today. I got up early for an hour long swim. I worked the hardest I have in the pool in a long time. I'm mixing in some extra swim workouts just to keep my confidence that I can start races with a good swim. The weight work and run from yesterday didn't kick in until midday. Got home and got out for my hour long ride and now I'm sore as all hell. I rode some hills and also mixed in some good hill repeats on a new steep climb I recently found. Now I'm paying for it, but it's a good pain.
I went extra heavy on the weights this week and after today's ride, I'm sore as hell. It's good since I'm damaging the muscles. The weeks not over and it's only going to get worse but then I give the muscles a chance to regroup with a nice taper before Timberman.
Summary:
Swim: 1 hour
3,000+ meters
Ride: 1:15
Avg HR: 147
I went extra heavy on the weights this week and after today's ride, I'm sore as hell. It's good since I'm damaging the muscles. The weeks not over and it's only going to get worse but then I give the muscles a chance to regroup with a nice taper before Timberman.
Summary:
Swim: 1 hour
3,000+ meters
Ride: 1:15
Avg HR: 147
Tuesday, July 29, 2008
Weights
Typical Tuesday. Hit the weights, followed it up with a 15 minute bike and then a 30 minute run. Felt like I was running in quick sand and the muscles around my knees are aching. I went much heavier than previous workouts and even added another set of squats. My legs damn near gave out when I was doing step ups. Took some time to get a good rhythm on the run and I think I'm damaged. Need to do heavy damage to the legs this week and then it's taper time.
Summary:
Weights: 1 hour
Run: 40 mins
Swim: 45 mins
Summary:
Weights: 1 hour
Run: 40 mins
Swim: 45 mins
Saturday, July 26, 2008
Brick
Had to get this in before heading to a good friend's bachelor party in Newport. Got up early and headed out to the hills for an 1.5 hour bike and then a 1 hour run. Legs are back finally after I lost them all week. I was interested to see how the run would go but I was strong through out. Could of used a little water on the run but I made it through. Legs were feeling really good on the run and the time flew by. Averaged about 7:15 per mile.
Note to self - Ditch the gel rocktane. Took one on the bike an nearly tossed my breakfast. Still can't clear it out of my throat.
Summary:
Bike:
Time: 1.5
Avg HR: 146
Run:
Time: 1:05
Avg HR: 156
Note to self - Ditch the gel rocktane. Took one on the bike an nearly tossed my breakfast. Still can't clear it out of my throat.
Summary:
Bike:
Time: 1.5
Avg HR: 146
Run:
Time: 1:05
Avg HR: 156
Friday, July 25, 2008
Open Water Swim
Got out with the Heat crew again for a nice open water swim. I was much comfortable than last week and even swam in a straight line this time, well sort of. The swim is a little over 1.6 miles out and back. Heading out to the island I swam a 23:50 and came in just behind the swim studs. Heading back I zigged and zagged a little coming in just over 24. Finally putting the wetsuit to use and actually having the suit swim for me. Felt smooth the whole ride.
Summary:
Swim:
Distance: 1.6+ miles
Time: 48 minutes
Summary:
Swim:
Distance: 1.6+ miles
Time: 48 minutes
Thursday, July 24, 2008
SBR Day
Today was a little bit of everything. I looked at my plan and saw a 60 minute swim and hour brick (30 minute ride, 30 minute run). It appeared to be easy but it was tough. I guess I underestimated the damage I did to my legs on Sunday. The swim was great and I'm really starting to feel more comfortable again like I did back in January and February.
Got home and had a package waiting my new Zoot Ultra race flats and couldn't wait to try them out. Took the bike out for a quick 3o over rolling terrain and then transitioned to the run. New shoes felt like slippers and I couldn't help but go out fast. The humidity was up and I felt it during the last 10 minutes. HR was 154 for most of the run. Legs were good but I could still feel some tenderness from the weekend.
Summary:
Swim: 30 mins
3,000 meters
Bike: 30
Avg HR: 144
Run: 30
Avg HR: 156
Got home and had a package waiting my new Zoot Ultra race flats and couldn't wait to try them out. Took the bike out for a quick 3o over rolling terrain and then transitioned to the run. New shoes felt like slippers and I couldn't help but go out fast. The humidity was up and I felt it during the last 10 minutes. HR was 154 for most of the run. Legs were good but I could still feel some tenderness from the weekend.
Summary:
Swim: 30 mins
3,000 meters
Bike: 30
Avg HR: 144
Run: 30
Avg HR: 156
Wednesday, July 23, 2008
Pool Closed
Got up real early this morning to get in another swim this week. Got to the pool only to find out the damn thing was closed for repairs. I didn't have my running gear so I had to return home dejected!!! Nothing more depressing than not getting in a planned workout. Hour ride on the bike tonight which looks like it will be done on the trainer with all the rain coming down.
Back to Work
Got in a nice swim and easy weight work. My Tuesday workout was much easier this week since I didn't have to run. Legs are real tight after Sunday's race. Apparently I went hard enough at Litchfield, but I still think I could have gone harder on the run. Easy to think that now!
Summary:
Swim: 50 mins
Distance: 2500 meters
Summary:
Swim: 50 mins
Distance: 2500 meters
Sunday, July 20, 2008
Litchfield Hills Triathlon
Swim - 1 mile: 22:43
Ok so maybe the swim was a little short, 5 mins short, but I'm not complaining. I'm confident I would have come in under 30 had it been a true mile. My swim was really comfortable and strong and this was probably the biggest upside of the entire day. I've been working on it more ever since my dismal swim at Griskus and it's now paying off. Today I got out quick and found some fast feet and worked my ass off to hang on. In previous attempts to draft I crashed and burned. Today I held feet for 3/4 of the swim. Most importantly I was comfortable from start to finish.
T1: 3:00 long run up to the bikes
Bike - 23.8 miles - 1:09
The bike is mostly down hill for the first half and then it goes up for the second. I got out quick and took over two riders on the first fast downhill. I hit a small bump and launched my bottle behind my seat, and immediately thought I'd be screwed because of the heat and humidity. I had to make the one bottle work for the full 24 miles. I recovered good after the swim and took a gel right away on the bike. I decided to push the bike from the beginning. I tried to get my HR into the 160s and I was around 157 but really working hard. I took over two more riders and was on my own. About 12 miles in I dropped my chain on a small uphill and had to stop for two minutes to fix. Got passed by one rider, but quickly caught him when we started going up and got past him. Hit the hills and my HR finally got up into the 160s. Instead of sitting back and spinning as I had last year I pushed all the hills and flats. I was impressed how quickly I recovered from the climbs. On the last two steep hills I took over two more riders. Cruised a quick downhill and hammered another hill in the big ring to get to transition.
Run - 10k - 46:32
Only saw about nine or so bikes when I came into transition which was comforting. The run on this course is hard. At the last Olympic I put down my fastest 10k ever but today as soon as I got out on the run course I knew I was it going to even come close to that number again. I did the first mile in 7:15. The first mile is steady and then it goes downhill for a mile and then it goes up and up. After a short climb at the start I let it go on the downhills. My HR monitor was spiking at 240 as it usually does on the run, because it sucks! I would say it was easily in the high 160s the whole way through. I caught and passed one runner on the downhill and then eyed another going uphill. It took me two hills to get him but I got him. I had a little bit of cramping in my legs occasionally on the run probably from not taking in enough water on the bike. They worked themselves out and didn't slow me. At every aid station I took two waters one for the head and another to consume. Each time I got a little kick. Miles 3-5 had little shade and were torture. As soon as I hit mile 5 I started pushing, pushed up the hill, up another around the bend and to the finish.
Time: 2:23:22 - 13th overall - 3rd in AG (not sure this is right since the overall says 4TH but AG results says 3RD)
Summary:
I came away from this race feeling confident. I needed this race after dumping on myself the last couple weeks after my showing at Griskus. The conditions were miserable and I put in a really hard week of training including a 3 hour ride in the humidity and hills the day before. I think that's what impresses me the most. I hear others talking about resting up for this race and others I've been to while I'm training right up to the day before the race and still getting solid results. I'm most pleased with my swim. I've had a bit of a mental block but now I feel I'm moving in the right direction. My bike was four minutes faster than last year and that's on heavy legs. I pushed the bike harder than last year and didn't leave much out there. The run was almost three minutes faster than last year and I was really strong. Last year, I was a dead fish gasping for air and I even rested three days before. What I'm getting at is that I am starting to feel incredible improvements in my fitness levels. My mind is not playing as many mental games and I'm nearly to the point where I can sustain I push for an entire discipline. Ok, I'm done over thinking this race. Moving on.
Ok so maybe the swim was a little short, 5 mins short, but I'm not complaining. I'm confident I would have come in under 30 had it been a true mile. My swim was really comfortable and strong and this was probably the biggest upside of the entire day. I've been working on it more ever since my dismal swim at Griskus and it's now paying off. Today I got out quick and found some fast feet and worked my ass off to hang on. In previous attempts to draft I crashed and burned. Today I held feet for 3/4 of the swim. Most importantly I was comfortable from start to finish.
T1: 3:00 long run up to the bikes
Bike - 23.8 miles - 1:09
The bike is mostly down hill for the first half and then it goes up for the second. I got out quick and took over two riders on the first fast downhill. I hit a small bump and launched my bottle behind my seat, and immediately thought I'd be screwed because of the heat and humidity. I had to make the one bottle work for the full 24 miles. I recovered good after the swim and took a gel right away on the bike. I decided to push the bike from the beginning. I tried to get my HR into the 160s and I was around 157 but really working hard. I took over two more riders and was on my own. About 12 miles in I dropped my chain on a small uphill and had to stop for two minutes to fix. Got passed by one rider, but quickly caught him when we started going up and got past him. Hit the hills and my HR finally got up into the 160s. Instead of sitting back and spinning as I had last year I pushed all the hills and flats. I was impressed how quickly I recovered from the climbs. On the last two steep hills I took over two more riders. Cruised a quick downhill and hammered another hill in the big ring to get to transition.
Run - 10k - 46:32
Only saw about nine or so bikes when I came into transition which was comforting. The run on this course is hard. At the last Olympic I put down my fastest 10k ever but today as soon as I got out on the run course I knew I was it going to even come close to that number again. I did the first mile in 7:15. The first mile is steady and then it goes downhill for a mile and then it goes up and up. After a short climb at the start I let it go on the downhills. My HR monitor was spiking at 240 as it usually does on the run, because it sucks! I would say it was easily in the high 160s the whole way through. I caught and passed one runner on the downhill and then eyed another going uphill. It took me two hills to get him but I got him. I had a little bit of cramping in my legs occasionally on the run probably from not taking in enough water on the bike. They worked themselves out and didn't slow me. At every aid station I took two waters one for the head and another to consume. Each time I got a little kick. Miles 3-5 had little shade and were torture. As soon as I hit mile 5 I started pushing, pushed up the hill, up another around the bend and to the finish.
Time: 2:23:22 - 13th overall - 3rd in AG (not sure this is right since the overall says 4TH but AG results says 3RD)
Summary:
I came away from this race feeling confident. I needed this race after dumping on myself the last couple weeks after my showing at Griskus. The conditions were miserable and I put in a really hard week of training including a 3 hour ride in the humidity and hills the day before. I think that's what impresses me the most. I hear others talking about resting up for this race and others I've been to while I'm training right up to the day before the race and still getting solid results. I'm most pleased with my swim. I've had a bit of a mental block but now I feel I'm moving in the right direction. My bike was four minutes faster than last year and that's on heavy legs. I pushed the bike harder than last year and didn't leave much out there. The run was almost three minutes faster than last year and I was really strong. Last year, I was a dead fish gasping for air and I even rested three days before. What I'm getting at is that I am starting to feel incredible improvements in my fitness levels. My mind is not playing as many mental games and I'm nearly to the point where I can sustain I push for an entire discipline. Ok, I'm done over thinking this race. Moving on.
Saturday, July 19, 2008
Long Ride
It's freaking hot!! I had to get out for 3 hours today so I headed up through my usual route but detoured and rode the bike course I'll be racing on tomorrow. Got out at about 9:15 and it was already blazing. Legs were fresher after getting a break yesterday. Took on some climbs in the beginning and then got the bike leg of the race rode the toughest section first all uphill for 4 miles, rollers, and then some steep climbs back to transition. Rode the first half next which is mostly down hill back to 179 heading into Simsbury. Good route and I might use it in for some upcoming rides. Nice change of scenery.
Tomorrow's going to be tough but I'm going to treat it as a hard training day. Hoping to put in a better swim, solid bike and decent run.
Summary:
Bike: 3:15
Avg HR: 140
Tomorrow's going to be tough but I'm going to treat it as a hard training day. Hoping to put in a better swim, solid bike and decent run.
Summary:
Bike: 3:15
Avg HR: 140
Open Water
Since my last swim sucked I decided to join the Heat crew for an open water swim up at West Hill Lake on Friday night. The swim is an out and back to a tiny island located centerish in the lake. It's just under a mile to the island and the same on the way back to the boat lunch.
I finally realized my new wetsuit is tight, maybe too tight. I'm not sure if I've put on weight but it's really tight around my legs...must be all that climbing. About nine of us gathered for the swim along with two swim studs. On the way out I just tried to settle in to a rhythm. I noticed my shoulders and upper biceps started to ache like I was doing curls. So I lengthened my stroke and rolled more which felt much smoother. I zig zagged quite a bit but came in a little after the studs. The way back I was loose and able to glide more and swam much faster. I think I'll be joining this group on Friday over the next couple weeks to get better at open water swims.
It was good practice for Sunday's race and future races. All I know is that the IM swim is going to be really really long. I'd have to do more than double what I did today...shit!
I finally realized my new wetsuit is tight, maybe too tight. I'm not sure if I've put on weight but it's really tight around my legs...must be all that climbing. About nine of us gathered for the swim along with two swim studs. On the way out I just tried to settle in to a rhythm. I noticed my shoulders and upper biceps started to ache like I was doing curls. So I lengthened my stroke and rolled more which felt much smoother. I zig zagged quite a bit but came in a little after the studs. The way back I was loose and able to glide more and swam much faster. I think I'll be joining this group on Friday over the next couple weeks to get better at open water swims.
It was good practice for Sunday's race and future races. All I know is that the IM swim is going to be really really long. I'd have to do more than double what I did today...shit!
Thursday, July 17, 2008
Mushey Legs
My legs are shot. Today was a swim, bike and run day. Got in a 45 minute swim at lunch and worked on knocking off 300s slow, moderate, and fast efforts. Also mixed in some speedy 50s. Hoping for a good swim this weekend and getting in an open water swim tomorrow.
Got home after work and started my brick workout. Took a ride on a usually hill route and the legs were slow to respond. I had to come out of the saddle for climbs I usually power up in the saddle. Eliminated gatorade from my ride since I just found out that Gatorade and Gu don't mix and might be the reason for the quaky stomach issues I've been having.
Got out quick off the bike to the run. Legs responded but my quads were sore after about 15 minutes in. Kept a steady HR around 155 and was moving at about 7:20 for each mile. My pace was totally fine, I just think my legs are feeling it from this week's tough workouts. No bike or run tomorrow and I get to sleep in until 6 am which is good. I have an open water swim scheduled for right after the work day. Three hour ride on Saturday and then race Sunday.
Summary:
Swim: 45
Distance: 2,400 meters
Bike: 1:10
Avg HR: 148
Run: 35 mins
Avh HR: 155
Got home after work and started my brick workout. Took a ride on a usually hill route and the legs were slow to respond. I had to come out of the saddle for climbs I usually power up in the saddle. Eliminated gatorade from my ride since I just found out that Gatorade and Gu don't mix and might be the reason for the quaky stomach issues I've been having.
Got out quick off the bike to the run. Legs responded but my quads were sore after about 15 minutes in. Kept a steady HR around 155 and was moving at about 7:20 for each mile. My pace was totally fine, I just think my legs are feeling it from this week's tough workouts. No bike or run tomorrow and I get to sleep in until 6 am which is good. I have an open water swim scheduled for right after the work day. Three hour ride on Saturday and then race Sunday.
Summary:
Swim: 45
Distance: 2,400 meters
Bike: 1:10
Avg HR: 148
Run: 35 mins
Avh HR: 155
Wednesday, July 16, 2008
Double Workout
Today I got in an hour run in the morning and hit the bike for an hour after work. My run was good. I started at a slow pace and built up to normal pace the last 15. I kept a steady HR throughout the run and just focused on form. Legs felt good even though my legs have been getting somewhat abused this week. Need to take my new running shoes back, they are chaffing hard on my toes and I need to get some flats for racing. I also noticed I was having some stomach issues after my run. It could be lingering affects from my bout of food poisoning while on my honeymoon. I also think I need to be more aware of my fluid intake now that the heat is up.
The hour bike after work was a little harder than most. It's my first Wednesday where I've had to do a long run and bike. After the first climb I got loose and settled into a good cadence. I noticed I was moving along much quicker than I have at this time in previous training weeks, so that was good. HR was consistently in the mid 140s and hit the 160s on tough climbs.
No rest leading up to this Sunday's rest. I get a day off after. Swim and brick tomorrow.
Summary:
Run: 1 hour
Avg HR: 142
Bike: 1:15
Avg HR: 140
The hour bike after work was a little harder than most. It's my first Wednesday where I've had to do a long run and bike. After the first climb I got loose and settled into a good cadence. I noticed I was moving along much quicker than I have at this time in previous training weeks, so that was good. HR was consistently in the mid 140s and hit the 160s on tough climbs.
No rest leading up to this Sunday's rest. I get a day off after. Swim and brick tomorrow.
Summary:
Run: 1 hour
Avg HR: 142
Bike: 1:15
Avg HR: 140
Tuesday, July 15, 2008
Early AM Workout
I got up early this morning to hit the gym. It's my first weight work since I got back. I did hit the weights while I was away, but not with the intensity that I usually get after it. Did the usual squats, lunges and step ups, hit the bike to loosen up and then got outside for a nice moderate run. The legs are def feeling my latest workouts. Trying to restore as much fitness for this week's challenging race even though I have a monster three hour ride scheduled the day before. Looking forward to it.
Summary:
Weights: 1 hour
Run: 35 minutes
Swim: 40 easy
Summary:
Weights: 1 hour
Run: 35 minutes
Swim: 40 easy
Monday, July 14, 2008
Swim
Today was supposed to be an off day, but I needed to get in a swim since I still have some lingering anger from my last race. Got in a moderate 45 minute swim with drill work, and some hard 300s. I just focused on keeping my stroke count down and really extending. I wish I could get out in open water more and I'm hoping to later this summer. I think I get a mental block as soon as I put on that wetsuit. Stroke gets short and everything gets rushed.
More swims to come this week in prep for this Sunday's race.
Swim:
Time: 45 minutes
Distance: 2,000
More swims to come this week in prep for this Sunday's race.
Swim:
Time: 45 minutes
Distance: 2,000
Sunday, July 13, 2008
Brick
Got in my first brick in quite some time. After my long ride yesterday the legs were somewhat sore on the first part of the bike. They quickly loosened up as I headed out to Farmington, Collinsville, Canton and back home. Got in a good mix of flats and hill work, no hills like yesterday though. It was good to get out in the wind. I figure I'll have to deal with ride stopping wind in one race and today was good practice as it was blowing real hard.
Transitioned to the run and felt it right away. They let me know I've taken some time off. Usually there's no stiffness but today I had to shake it off for 10 minutes or so and then settled into a comfortable pace. The heat was bearing down and the HR was up in the 160s.
Now it's on to a full week of training.
Summary:
Ride: 2:10
Avg HR: 147
Run: 33 minutes
Avg HR: 152
Transitioned to the run and felt it right away. They let me know I've taken some time off. Usually there's no stiffness but today I had to shake it off for 10 minutes or so and then settled into a comfortable pace. The heat was bearing down and the HR was up in the 160s.
Now it's on to a full week of training.
Summary:
Ride: 2:10
Avg HR: 147
Run: 33 minutes
Avg HR: 152
Saturday, July 12, 2008
Shock to the System
Back from paradise. Nice restful and fun 11 days. Now it's back to work. I miss swimming in the clear blue sea, but now the pool will have to do.
This morning I got out for a tough long ride. My first in a couple weeks. Headed out to the hills on the Beach Rock route. Legs felt fresh the first half hour and then came the hills. HR climbed up into the 160s on most of the tough climbs. It was def higher than normal but I figured it would be as I get back to work. Two hours in and I just zoned out and climbed.
Headed out for another long one tomorrow. Legs def got shocked back into shape.
Summary:
Time: 3:15
Avg HR: 149
This morning I got out for a tough long ride. My first in a couple weeks. Headed out to the hills on the Beach Rock route. Legs felt fresh the first half hour and then came the hills. HR climbed up into the 160s on most of the tough climbs. It was def higher than normal but I figured it would be as I get back to work. Two hours in and I just zoned out and climbed.
Headed out for another long one tomorrow. Legs def got shocked back into shape.
Summary:
Time: 3:15
Avg HR: 149
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