Colchester Half Marathon

Today I got out for the first half marathon of the year. I had not raced this course yet and all talk pre-race was about the hills. I passed it off since people generally think every course is hilly. I didn't have a ton of expectations going into the race just wanted a solid result and knock off some rust. Well I certainly knocked off some rust. Temps were perfect despite the biting headwind for most of the race. The real challenge was the damn hills. My runs and rides are always hilly but this was tough especially so early in the year.

This is the first race I didn't worry about HR and just went on RPE. Pretty different experience and I realized hom much I've come to love HR tracking as way not to blow myself up. I got out quick the first two miles to break free of the crowds. I ran the first 5k in 21 and was holding flat 7 minute miles through mile 5. I was impressed I was able to hold 7s over the first couple of hills and quick looks down at the watch showed I was tracking around 170 for a HR. At mile 8 it felt like the course went straight up. My calf twinged a bit and I thought I might be walking the last 5 but it quickly worked the pain out plus the burning legs took my mind of the calf. At mile 9 it was a long downhill where I made up some time and then it rolled for the next two miles on dirt/muddy roads. Beautiful course btw.

Turning the corner back on to the main road and last 2.1 miles I was planning on dropping the hammer and trying to lay down 6:30s. Problem was it was a long step climber to the finish. With no mile markers it's hard to say what I was putting down but it felt like a little under 7s and I was working. The last 1/4 mile flattened out finally and I was able to crank it up some. I was hoping for a time in the 1:20s but crossed the finish in 1 hour 33 minutes. Good for 36th overall.

Summary:
I underestimated the course profile, but I'll say it's probably the hardest I've worked over the course of 13.1. Going on RPE was a new experience. I recovered well after the three steep climbs and cruised the downhills. It's a new PR for me at this distance even though I hoped for a slightly better time maybe 1:28, but I'll take it. To be able to hold 7:08 miles over the course of this race impressed me the most, especially on broken down legs. To go out hard an sustain that effort, and to see my HR in the upper stratosphere and not implode was also a positive sign.

Results here

20/20/20/20

I'm going to attempt the half marathon tomorrow so I put in this workout today. Run for 20, bike for 20, run for 20, bike for 20. Certainly broke up the boring long ride. Leg held up well. Bit sore but will ice tonight. I just don't want anything to pop tomorrow. I'm not going to take it too easy. Going all on RPE. No time goals in mind, just knocking off the rust. Supposed to be a nice hilly course with temps in the low 40s.

Summary:

Run: 20

Bike: 20

Run: 20

Bike: 20

Avg HR: 145

Brick

Got in a 45/45 brick this morning. I was supposed to go out for a long run but with my calf still sore I opted to switch that to tomorrow. The half marathon I planned for this weekend is out. I just don't want to push it and back to back 90+ minute runs won't be so good. Icing and stretching is helping and I had little to no pain for the second part of the brick.

Now it's off to see if we will be having a boy or a girl.

Summary:

Bike: 45 mins

Avg HR: 139

Run: 45 mins

Avg HR: 141

Weights

Strange doing weights on a different day after 7 weeks of the same day. Different people in the gym, etc. Usually this starts my week but after a workout yesterday my legs were a bit tired. Lifted the same weight as last week and went through the super sets fairly quick. I only had to run for 15 this week which was a nice break and with my aching calf muscle it was nice not to over do it. I'm also refocused on the Zone after Max's nutrition seminar last night. I've been cognizant but not diligent. Very informative and motivating session. Time to get back on the bus.

Summary:

Weights: 40 (squats, box jumps, step ups - super sets; 3x12 lunges)

Bike: 15

Run 15

Aerobic Bike

Ok, so no weights today. I was told to put in a long aerobic bike instead. No tough love just a straight easy to moderate long bike. Felt good but I miss that hard effort especially when you're sitting in your basement for 1.5 hours. Anyway I finished it up and didn't tear up my legs anymore than they already are. That will happen tomorrow.

Summary:

Bike: 1.5 hours

Avg HR: 138

Struggler

Hard to describe today. It started yesterday actually after finishing my workout. Just the thought of what I had to do on a week day just sucked. I get up early to work out but trying to get in three hours before work was ridiculous. I ended up getting in 2.5 hours and that was enough to just about put me over the edge. I was the grumpy co-worker today for sure. Two hours of aerobic work on the bike, but it felt more like a hard effort because my legs are roasted. Then hit the treadmill for a half hour and try to keep the eyes open. This was to be a Sunday workout but plans made me move it to a Monday. I don't recommend starting off the week this way and never again will I. Oh and I have to hit the weights tomorrow and then listen to Max tell me all the crap nutrition choices I make.

Summary:

Bike: 2 hours

Avg HR: 141

Run: 30 mins

Avg HR: 139

Shuffled Weekend

I had to work yesterday for most of the day so training got postponed. Saturday was my day off so no more Monday off. Today I did my Saturday brick workout - 1.5 hour bike and 30 minute run. Tomorrow I'll be up at the crack of dawn to knock out 2.5 hours on the bike and then run for 30. Good way to start the week, or not. Either way I have to work out this knot or strain I've developed in my outer right calf muscle. Tightens up like a rubber band after workouts.

Summary:

Bike: 1.5 hours

Avg HR: 146

Run: 30 mins

Avg HR: 142

The Last Six Miles

Today was another squat while you run day. I had to get out for 90 minutes and do my squats on the last half of my run this time. Run 4 squat 25, run 1, squat 50, run 2 squat 75. I've never been able to recreate the last six miles of an IM run but today was pretty darn close. I also developed a painful cramp in my right calf so I brought it home with a little limp. This is my second time doing this workout and it always destroys me.

Summary:

Run: 1.5 hours

Avg HR: 150

Upper Aerobic Bike

My legs have been taking a beating this week so I was not looking forward to climbing back on the bike again today. Especially when the plan called for a upper aerobic bike. I dropped in tough love and got to work. Knowing I have a long run tomorrow allowed me to push through. Even though you work real hard through this workout my HR was pretty low and took extra effort to get it to that 145-155 range. In the last half hour I was finally in the low 150s.

Need to grab a swim after work which will feel real nice on the legs.

Summary:

Bike: 1.5 hours

Avg HR: 145

Brick

Today the plan called for a race simulation brick. It would have been nice to do this outside but that wasn't an option. My HR was supposed to be over 150 for the entire workout. It took forever to get the HR into the 150s on the bike and I held 150-152 consistently for the last 20. The run was good. Got the HR up right away and was moving at a crazy fast pace on the old treadmill.

Summary:

Bike: 45 mins

Avg HR: 148

Run: 45 mins

Avg HR: 151

Weights

Back to the pain today. Seeing an increase in weights and a increase in speed on the run following this workout. With the pain comes an upside but you certainly don't think about it on the third superset on the 18th step up.

Need to grab a swim after work.


Summary:

Weights: 35 mins

Bike: 10 mins

Run: 30 mins

Avg HR: 140

Straight Run

Today was supposed to be a 90 minute trail run but the trail was all iced over this am. I hit the road instead. It was nice to not have to do air squats every mile. My route is a good mix of hills, rollers with only a few flats. I've been running this route with some variations for about two years now and it never seems to get easier. Today was a little bit of a breakthrough as far as I'm concerned. I knocked out 12.1 miles in 91 minutes. Maybe it was the big Valentine's dinner last night. I think it's probably the astute coaching of Max. Believe me I'm not looking for milestones in my training. I just try to knock out day after day but this was pretty noticeable . I also hate tracking mileage unlike my buddy trainwreck because for one thing I think it makes you over reach and push yourself over the edge. I prefer time, effort and HR. That's was my focus today and it was an aerobic effort. It felt so good though I had to be like trainwreck and go to map my run and check out the distance. Ok, this is done. Back to reality. There's a hundred other guys in my AG knocking out 3:20 IM marathons.

Summary:

Time: 1.5 hours

Avg HR: 147

Distance: 12.1

Bike

I got in today's swim last night so today I just needed to knock out a 75 minute bike. It was slow going to begin. I'm def feeling the effects of a long week of workouts. I got focused 30 minutes in and then everything was fine. With all the long runs this week and another on tap for tomorrow the legs are feeling it.

Summary:

Bike: 75 minutes

Avg HR: 140

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Swim: 60 mins

Brick

This week has a heavy run focus but today I got back in the saddle for a brick. Got 45 minutes on the bike and then transitioned to a 45 minute run. After yesterday's long run it took a while for the legs to get firing. I was working today and the HR was not moving. It stayed pretty low today. Always tends to do this towards the end of the week.

Summary:

Bike: 45 minutes

Avg HR: 138

Run: 45 min

Avg HR: 141

Interesting Run

This morning I got out for a long run in these ridiculously nice temps. I remember reading about today's workout when I got my plan and thinking that's going to be a pain in the ass. Well it certainly was. Here's how it went: run 1 mile and then do 75 squats, run 2 miles and then do 50 squats, and then run 2 more and then do 25 squats. This is all within the course of a 90 minute run. Just so happens that every time I had to stop and do squats it was at the bottom of a hill. It sort of felt like doing three bricks in a row. As soon as the legs loosened up I was squating again. Thank god I was doing this at 5 am on back roads with know one around.

Summary:

Run: 1.5 hours (150 squats)

Avg HR: 150

Extra Swim

I'm mixing in some extra swims this week because I find it soothes the legs. I've been destroying them lately and nothing feels better and loosens them up like long swims. Tonight I got in the pool after a tough trainer workout this morning. I just swam for 45 minutes straight.

Summary:

Swim: 45 mins

Ride

Got on the trainer this morning for a 90 minute ride. The day after the weights is always the hardest especially when you ride with the tough love crew. Legs were slow to warm up but then really kicked in after some of those numbing sets.

Summary:

Ride: 1.5 hours

Avg HR: 148

Weights

Started off the week with some pain today. Got in my weight workout. It does not get any easier from week to week. Didn't move up in weight this week but still got a really good workout. Pressed for time this morning I had to skip out on my 10 minute ride to loosen the legs after the weights so my 30 minute run was even harder. Ended my day with a 45 minute swim.

Summary:

Weights: 35 minutes

Run: 30 mins

Avg HR: 143

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Swim: 45 mins

Long Run

Knocked out the first longish run today. I was worried about going long after yesterday's 10k for time. I developed tightness in the upper right side of my calf shortly after yesterday's run. Some ice and light stretching loosened it but I decided to wait until later in the day to do my 1.5 hour run.

Got a quick 30 minutes on the bike to loosen up and then headed out into the 50 degree day. The first 30 mins the calf was tight, but then I realized I was over striding. Quick adjustment and the calf was fine the rest of the way. More ice is needed now, but tomorrow's a day off with a nice recover swim so I'll have time to work it out. Total run came in at 10.96 miles.

Summary:

Bike: 30 mins

Avg HR: 141

Run: 1.5 hours

Distance: 10.96

Avg HR: 151

Good Day

Without looking at my plan I though today was a typical hour ride, 45 minute run and 45 minute swim. Well it was a typical day for swim and ride, but I had to run a 10k for time. I got on the trainer early and put in an hard hour. Took a 30 minute break and then hit the road. After a two minute warm up I started to let it go slowly. Legs were tired but I had really good rhythm and they really loosened up on the turn. The last two miles I was at 80-90 RPE. My HR was between 156 - 162. I was surprised to see a my watch at 44 minutes when I got back to my garage. The mileage was 6.1 just under. After a heavy week on the bike and a tough ride just before this run this was nice to see.

Summary:

Bike: 60 mins

Avg HR: 148

Run: 44 mins (10K for time - 7:05 per mile)

Max HR: 173

Avg HR: 158
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Swim: (got it in last night)

Longish Ride

Back to riding today. Put a good 105 minutes in on the trainer this morning. I'm loving these difficult trainer workouts. Wacky HR day though. Earlier in the week doing a similar workout my HR was consistently in the high 140s to mid 150s. Today it stayed in the mid 140s and only topped out at 150 even though I was at 80-90 RPE.

Summary:

Ride: 105 minutes

Avg HR: 143

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Swim: 45 mins

Brick

Spent a hard hour with Troy this morning and then transitioned to a 30 minute run. Legs were tight from yesterday but I was very pleased with my run. Very little ITB pain.

Summary:

Bike: 60 mins

Avg HR: 148

Run: 30 mins

Avg HR: 153

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Swim (last night): 45 mins

Beat Down

Instead of watching epic war films and other random crap, I threw in a spinerval DVD this morning for my ride and got my ass kicked...in a good way. With a scheduled ride time of 105 mins I only got through more than half of the 3 hour workout but it was certainly enough. I'll get the rest of the ass kicking on Friday. Good stuff. I don't think I've ever worked so hard on a trainer.

Summary:

Time: 105 mins

Avg HR: 150

Weights

Back to the weights this morning. Upped the weight on both the squats, step ups and lunges. Certainly had a hard time getting through the last super set. Followed that up with a 10 minute bike and 30 minute run.

Swim after work.

Summary:

Weights: 45

Weight: 165 squats; Step ups: 130

Bike: 10 mins

Run: 30 mins

Brick

Today's workout was tough. I was tired on the bike and found myself having to keep trying to find a good rhythm. I pushed through and transitioned after 90 minutes to a 30 minute run. Continued to focus on form and eliminating all heel strike. HR was pretty high on the run but I didn't feel like I was overreaching.

Need to mix in a nice recovery swim tonight.

Summary:

Bike: 90 mins

Max HR: 170 (2X2 spin ups getting HR up to 170, recover to 140; repeat)

Avg HR: 140

Run: 30 mins

Avg HR: 148