Weighty Tuesday

Back to the weights today. I never look forward to Tuesday. Got in my squats, lunges and step ups, hit the bike to loosen up and then ran for 35 minutes. Unbelievable how it really feels like a two hour run. No swim today. Ended up getting in the pool yesterday. Legs are good but the foot ached some on the run. I'm hoping this will clear up in my taper. It's just a nagging pain but noticeable.

Summary:

Weights: 45 minutes

Run: 35 minutes

Avoiding the Trainer

Headed out this morning on wet roads. Thought it was going to pour but it never came. I headed out and rode half of beach rock and then headed back on 44 looped around to 179 and back down 309. Good ride and my legs are now shot. Has to be from last week's race and this weekend's climbing.

Got out for a short run after the ride but didn't want to push too much since I still have some lingering pain but it's leaving.

Bike is at the shop. All the riding this season has been hard on the bike. Should have it back by Wednesday so I can finish up the hard training before the taper begins in a couple weeks.

Summary:

Ride:

Time: 2:55

Avg HR: 138

Run: 20 mins

Avg HR: 146

Wet Ride

Today there was no way I was getting on the trainer. With just fog and wet roads I decided to head out to Beach Rock. Going out was great, perfect temps and just slick roads with heavy fog. No cars were out which was even better. Rain held off for most of the ride until I climbed the last big hill into Hartland. Going back into Granby it started coming down in buckets. It let up to a steady rain for the rest of the ride.

I was planning to run after this ride but with a little bit of pain remaining in my foot I decided against it. I'll ice tonight and put in a brick tomorrow. Good ride today. Thought my legs would rebel after last weekend's half but I actually put down my fastest time on Beach Rock yet.

Summary:

Ride:

Time: 3:05

Avg HR: 140

Rain

Last night I hit the pool again for an hour and then road for about 45 mins. It's weird not running. Max told me to wait for the weekend and I couldn't be happier since the pain, although not as severe, has not left the outside of my right foot. Damn hills! This weekend looks like I'll be on the trainer, at least Sat with all this darn rain. Today I'll hit the pool at lunch and then crank out a 1.5 hour ride on the trainer after work. Looking forward to getting out for along ride and putting in a good brickworkout soon.

Ride

Got on the trainer after work tonight because it was pitch dark when I got home. Rode for an hour and it felt like three. Trainers suck and time stands still on these things. Warmed up for 15 and then rode aggressively for 45 minutes never letting the HR get above 145. I still have some lingering soreness from this weekend. With the rain coming it looks I'll be back on this sweat machine before the week's over.

Summary:

Ride:

Time: 1 hour

Avg HR: 139

Recovery Swim

I couldn't wait to get in the pool to loosen up after Sunday's race. I've got some soreness behind the knees and the outside of my right foot is bruised pretty good from stomping all those downhills. Tonight the pool was therapeutic. I jumped in and decided to swim straight away for 30 minutes just focusing on being smooth and having a good stroke. Time flew by and I moved through the water with ease. It totally helped me loosen up. I got in a couple 300s after the 30 minute warm up and wrapped it all up after 45 minutes.


Summary:

Swim:

Time: 45 mins

Distance: 2700+ meters

Nutmegman Half Iron

This weekend was my final tune up race before IM Florida. I chose this half ironman because of the timing but also because in its short two years of existence the race director has a reputation for putting together the most challenging triathlons.

Swim: 30:56

The swim was a two lap course with a short beach run. The fog didn't lift at 7 am so they waited until 7:30. It didn't lift so they put us in the water. I was hoping for a good swim since the last few weeks have been good in the pool. With heavy fog I worried about sighting but quickly caught some feet and decided to hang on. I felt good going out and hit the beach for the short run in just under 15 mins. I hoped to maybe better it in the second loop but found myself alone with no feet to hang onto. I decided to push hard at the turn and ended up swimming straight and sighting well despite the fog for a decent time.

Bike: 3:09

After a tough transition - wetsuit zipper got stuck - I hit the bike which started on a hill. This wouldn't be the last hill. It was a 3 lap course of sick hills. They described the race as flat and rolling but his was nothing but. As soon as I exited the park and hit the first downhill I was optimistic not having seen the full course yet. The first stair stepper climb worked me over pretty good. My legs felt like lead which had to be from my crash weekend and this week's work. After three or four more climbs I finally got loose and warm. It was about 50 when we hit the bike and it was freezing cold on the downhills. This course featured 5,000+ feet of climbing compared to Timberman's 3,000. After suffering through the first loop which took just under an hour I knew it was going to be a long day. With the lap style course I could easily see where I stood in the positioning. On the first loop I was probably 18th and dropped a few people before taking on the second lap. The climbs were flat out brutal. My HR was topping out at 164+ on some climbs and pinned at 155 on the very few flat sections. I was taking gels every 20 and salt every hour and figured I might run out since there was no way I was getting it done under 3 like I hoped. Everyone was suffering and people were dropping out like crazy. You'd climb for about 30 minutes get a wicked fast downhill (topped out at 56 mph on one) and then get back into a beast of a climb. I cruised into transition to only see about 14 bikes in ahead of me so that was good but I couldn't even imagine running 13 but I just went into zone mode and cruised through transition and set out for the run.

Run: 1:38

The run course was equally as bad as the bike. You started out on a hill which totally burned and was impossible to loosen up. It was a two loop run that was just evil. I cramped up on the first big climb and thought that was my day, but I took a gel and just ran through the upper thigh cramp. It brought me to a halt again but then I just shortened my stride and worked through it. I finally saw the leaders coming back at mile 3 and realized I wasn't in too bad a shape. The whole race I was alone so it was comforting to see people every now and again. I took gels at miles 3,6, and 9. On the flats I was moving with my HR at a steady 159-162. At the turn I was under an hour which was comforting because I thought with all the hills I was going to maybe be putting down a 2 hour run. The second loop went much faster and was much easier. I cruised the uphills and paced well on the flats. My goal was to catch two other heatsters that had about a 5 minute lead on me. At mile 10 I decided to go for broke and stopped watching the HR. When I did peak at it was at 172. I caught the two guys on a downhill and then cruised up another hill and down another hill to the finish. I was so exhausted I didn't even stop my watch or even look at it. I didn't know until I saw the results that I set a PR for the run in a half iron.

Totals:

Time: 5:20 - 2nd in age group - 11th overall

Results here

Summary:

This race was evil. There were times on the bike when I wanted to bail, but seeing others drop gave me more incentive and seeing that I wasn't too far off the lead pack kept me going. On the run I'm not sure what happened but I stayed focused, stuck to my nutrition and finished really strong. I've never climbed so many hills in a triathlon and have never confronted a more difficult run. Timberman is the only other half I've done and this by far is harder and makes you dig deeper. It was the hardest race I've ever done and it was just such a huge high to finish that I didn't even care about my overall time. The great thing is I finished 11th overall and 2nd in my age group. I also caught and passed a couple guys who are very good triathletes. It was a very satisfying day that really tortured my body in a good way.

Swim

Work kept me from my two hour ride today so I hit the pool instead. Getting stuck at the office late on a Friday sucks. The swim workout was good and really loosened me up. Stroke is feeling good and I keep focusing on form instead of just pounding out shit load of laps.

Two hour ride schedule for tomorrow am.

Summary:

Time: 55 mins

Distance: 2800 meters

Floating

Today was my standard brick workout. I got in an early am swim and then raced the sun after work. I put in a really hard bike with HR holding steady at 149. Transitioned to a run after an hour and felt like I was floating. It was a crazy fast and easy run. Never had this feeling during a brick before and I felt like I could run for days. I was holding just under 7s for five miles. It was crazy since my legs were dead on yesterday's ride and run and then all day today.

Summary:

Bike:

Time: 1 hour

Avg HR: 145

Run: 34

Avg HR: 153

Squeezing Daylight

It's getting dark fast. I forgot when I signed up for IM Florida what a pain it would be to train past August. I'm constantly racing the sun. I wake up to train and it's dark and then I find myself racing home after work to beat the sunset.

Today I got out for an am run. I squeezed in a hard 40 minute swim at lunch and then got out for an hour bike after work finishing up in darkness. These next few days I'm going to back down some on the training as I prep for this weekend's race. I'm thinking that one days rest and some short work on Saturday will be enough of a recovery for Sunday's race. Tomorrow I have a brick and swim.

Summary:

Run: 55 mins

Avg HR: 143

Swim: 40 mins

Distance: 2,000

Ride: 1 hour

Avg HR: 139

Swim, Lift, Run

Today was one of those Tuesday's. I got my swim in early am. Got out of work and hit the weights. I reduced the weight some due to this weekend's work and the upcoming race. Loosened up the legs on the bike and then ran for 35 minutes. This run never gets easier. It always feels like the last three miles of a half IM.

Summary:

Swim: 45

Lift: 40

Bike: 10

Run: 35

Recovery Swim

Today was a rest day but I decided to swim. I was really tight today after all of the work over the weekend. Got in some good work in the pool and it loosened up the legs and felt good to stretch out. Need to get in a couple more good swims before this weekend's race.

Summary:

Swim:

Time: 50 mins

Distance: 2,500 meters

It's raining, I'm out

That was the theme for today. I had hoped to join Max and a couple guys for a ride out to Beach Rock but the weather shut us down. Even after they bailed, I still planned to get out but two attempts failed after I got caught in downpours decided to head back home. I scrapped the ride plans and got out for a long run.

I haven't gotten in a 2 hour run in a while so I decided to put one down today. Legs were good for the first hour and then yesterday caught up to me at the 1:20 mark. The last 45+ was all about hanging on but then I got a burst at the 1:50 mark and finished strong.

Summary:

Run: 2:08

Avg HR: 150

Big Ride - 2x up the beast

Today I got out for big ride and followed it up with a .5 hour run. Headed out on the wet roads at about 7 am. I have been dying to get to Sandisfield for a few weeks now and time hasn't allowed me to get in.

The goal today was to hit Sandisfield, ride the beast twice, which would be a new milestone for me and then do two hill repeats on my local beast before transitioning to a run. Everything went well today. Weather was wet in the am but perfectly cool for riding. Got out to the beast and winced when I saw it. Rode it or rather crawled up it to the top and then coasted back down nearly wearing out my breaks to begin a second ascent. Not sure why, but the second time felt much easier. Maybe because my body was numb. This hill is a killer and one that I nearly blacked out on riding this spring with Max. He rode it twice that day and it's been my goal to do the same. After catching my breath on the top I smiled a bit knowing I just hit a goal. The only problem was there was ton more of climbing to go. It all went smooth and I ended up making it to the local beast in 4 hours and 10 minutes. The two last hill repeats burned like hell but felt real good. This ride used to destroy me but today I felt comfortable the whole time, a good sign.

Transitioned to the run and felt the burn. Legs loosened after about 10 mins and I held a steady pace. The body is beat now but it feels good.

Beach Rock tomorrow.

Summary:

Ride:

Time: 4:20

Distance: 75 miles

Climbing: Off the charts!

Avg HR: 140

Run:

Time: 35 minutes

Avg HR: 150

Rain = Trainer

Never realized how damn boring the trainer is on a rainy day. What was a 90 minute ride felt like three hours. It was certainly a good workout. Thought about getting wet but decided to ride the trainer in the garage. Big ride tomorrow.

Summary:

Ride:

Time: 1.5

Avg HR: 142

Good Day

This morning I got out for my 1.5 hour run. Can't believe the change in temp. It was about 40 at 5 am this morning and perfect weather for a long run. My legs were surprisingly good for the run and my pace was right where it needed to be.

After work I hit the pool for a great swim. I feel like I haven't been swimming too much but I've got all kinds of energy in the pool. It always seems to be the way after a long run.

Summary:

Run:

Time: 1.5

Avg HR: 146

Swim:

Time: 1 hour

The Pain is Back

Ok so now I know I'm back on track. My legs are tore up. I got out for a two hour ride today and hit the hills for an hour of the ride. I had to move my 90 minute run to tomorrow morning so I made the most of my ride after work. Tomorrow will be hell but I get to warm down with a long swim after work.


Summary:

Ride: 2 hours

Avg HR: 142

Painful Tuesday

For some reason this workout never gets easier. Today was swim, weights and a run. The swim is relaxing in the am but then after work its weights and a run right after. You always feel like you're running with 10lb weights on each leg and today was no different...well it was a little easier than past Tuesday's since I missed last week's weight work. Tomorrow around noon my legs will be stiff as hell.

Summary:

Swim: 45

Weights: 1 hour

Run: 38 mins

Relaxing Swim

Today was an off day but I decided to hit the pool. My swim workouts have been sporadic at best and I need to reign them in and establish better consistency. I think the Phelps phenomenon has hit Avon. I've never seen so many swimmers at the pool. I usually have a guaranteed lane. Today, I had to share and I welcome it because I need swim contact whenever possible. Add the 20 women cranking out water aerobics next to the lane and you get bounced off the cement wall and feel like your getting sucked backwards as you start approaching the wall. Good practice for the IM swim.

I warmed up with a 500 and decided not to stop. I then swam hard for 45 minutes straight. Always feels good on the legs after a tough weekend.

Pretty Good Weekend

After missing last weekend's long rides, I felt like I had to make it up this weekend. I sort of succeeded. Friday was the start with a 1.5 hour ride and an hour swim. The rest of the weekend was spent on storm watch since Hannah was coming through. I was getting out no matter what and surprisingly I stayed pretty dry. Dodged some serious debris on today's long ride but other than that all good.

Here's how it went:

Friday - 1.5 hour ride and hour swim

Saturday - Inside out - 1.5 on the trainer, 2 hours in the hills followed by a 35 minute run in the swampy heat. I was toast after this but it didn't linger into Sunday. I couldn't believe how hard it was to ride and run in that humidity.

Sunday - was going to be epic but...ended up riding Beach Rock hard (HR not below 150), crushed my previous times by 15 minutes and rode the long hill into Hartland twice. Extended my ride to make it 3.5 followed by an hour run. It smoked me. It wasn't Sandisfield but riding all the hills hard and then hitting an hour run right after got me.

I feel good about the weekend. Next weekend will be epic...I'm planning on riding Sandisfield and then looping back and riding Beach Rock. That will be 10,000+ feet of climbing and nearly 100 miles.

On and on

Got out early for my run this morning. Thought the hardest part would be waking up but it ended up getting real tough about an hour in to my 90 minute run. Legs just weren't firing and my stomach was a mess, had to be the fruit juice I pounded before heading out the door.

Hit the bike for 1.5 after work and nearly died in the heat. Sounds like I'm complaining and I am but it's just the way it's been going. Felt good getting in what I got in today.

Summary:

Run:

Time: 1.5

Avg HR: 148

Bike:

Time: 1.5

Avg HR: 141

Remotivated

The last few days have been tough. For one, I've been tired and bogged down with work. I've missed a few workouts which doesn't make me all to happy. My brain is telling me to rest and it's hard to get into the workouts. Today I hit the pool for an hour and swam hard. I actually felt really good and it's most likely because I haven't swam in about four days. I got out for an hour bike and missed my 90 minute run. Tomorrow's a new day with a new focus. Up early to get in the 90 minute run and then an two hours on the trainer. It has to be done. I'm bagging this week's sprint race and opting for a long ride on the hardest route because I need and actually crave it.

Summary:

Swim: 1 hour

Distance: 2500 meters

Ride: 1 hour

Avg HR: 142

Pain at the Track

Thank God I never took up my high school track coach's offer to leave baseball and join the track team. I'm pretty sure the workout I did at the track is standard for track athletes and Max gave me a taste of the pain it puts you through.

Workout - 5x1 mile repeats on 100% effort with 6 mins rest in between each mile.

Here's how it went. By the third repeat I was cussing up a storm and getting bleary eyed. I have know idea how these times measure up, I'm just glad I got through the workout. My HR was consistently pegged in the 180s with a max of 184 on the 5th repeat. Never done a workout like this but I was impressed that I could pull of 5+ miles.

Repeat 1: 5:40 (HR Max 170)

Repeat 2: 5:56 (HR Max 176)

Repeat 3: 5:53 (HR Max 176)

Repeat 4: 6:08 (HR Max 180 -this was by far the hardest one, I was really struggling)

Repeat 5: 5:54 (HR Max 184)

I was away this weekend at a friend's wedding and had to do this workout along with running 1.5 hours on Saturday. I was missing my long bike workouts and put these in instead, hopefully I didn't lose any fitness.