Today was a big day. With the IM getting close I needed mentally to knock down a huge ride. I've been trying to get after the big double for some time now and today I finally did it. I got out at 7 am and rode Sandisfield first. After running 309 hard yesterday my legs were hurting from the start and mentally I didn't think a Beach Rock follow up would be possible. Last year this ride was a huge milestone for me. It's got tons of climbing and it's just freakin brutal. Last year I was in it mentally but physically it was tough. Today I was there physically but struggling mentally. It would have been nice to have someone pushing but seeing the final result let me know I was pushing the whole time.
I was talking to myself all the way to the beast and then I just zoned out. I got through Sandisfield in exactly 3:30. Fueled up at Stratton Brook park, eight a few bites of a sandwich and seven minutes later I was back on the bike. I felt suprisingly good on the start of the Beach Rock loop and after getting up 309 I was back in a zoned out state. Before I knew it I was making the last climb into Hartland and on target to finish under 2:30. My fueling today was on target and I have to say the GU chew blocks are awesome when you're sick of packet after packet of GU. You could feel the extra kick they give you. Got back to Stratton Brook in 2:24. Last year this ride took me six hours and five minutes or so. This year I was under six hours (5:54) and feeling good. I even had enough in the tank at the end to push hard through the back roads leading to the park. The legs are cooked and this was a great weekend.
I'm happy to get this one in as a mental boost going into IMCDA. Mentally, this year has been the toughest. Last year I could deal with all the mental crap and push through the pain. This year I find myself wanting to be with my family much more than ever and hate being away from them for hours on end. With a little girl on the way, that's all that I've been thinking about and how I can help my wife through this last month and a half of pregnancy. Next weekend we have a two back to back days of classes on child birth. Getting this ride in today will put me at ease and allow me to focus on what's really important.
Summary:
Ride: 5:54 (Sandisfield/Beach Rock loop)
Avg HR: 142
Distance: 100+ miles of ridiculous climbing
Sunday, May 31, 2009
Saturday, May 30, 2009
309
Last night i got in a hard swim and an outside ride. First time I've gotten outside during the week and after this week I needed it.
Got out for a run up and down route 309 this morning. Last time I ran this I did it in 1:17. Got off to a good start and pushed up all the hills. I was actually hanging with a biker for a while on the hills. Got into canton and the turn around two minutes faster than last time. Started feeling it with about 2 miles to go and ended up getting back to my car at the church in 1:15:34. My HR was much higher than last time with it peaking in the hills at 184. Total for the run was 170.
Big ride planned for tomorrow.
Summary:
Run: 1:15
Avg HR: 170
Got out for a run up and down route 309 this morning. Last time I ran this I did it in 1:17. Got off to a good start and pushed up all the hills. I was actually hanging with a biker for a while on the hills. Got into canton and the turn around two minutes faster than last time. Started feeling it with about 2 miles to go and ended up getting back to my car at the church in 1:15:34. My HR was much higher than last time with it peaking in the hills at 184. Total for the run was 170.
Big ride planned for tomorrow.
Summary:
Run: 1:15
Avg HR: 170
Thursday, May 28, 2009
Brick
Last night was a late night. Work functions and after hours conference calls. I got in my ride last night at 9 pm. So when I woke up this morning to get in my brick, it felt like I hadn't slept. It's crunch time and scheduling workouts is getting tougher but I'm managing to get them in. And when I do I'm a happy guy.
This morning was a 75 minute ride and 30 minute run. I rode to tough love and then transitioned to a 30 minute run. Legs are feeling good, sore from lifting, but not tired.
Summary:
Bike: 75 minutes
Avg HR: 141
Run: 30 mins
Avg HR: 147
This morning was a 75 minute ride and 30 minute run. I rode to tough love and then transitioned to a 30 minute run. Legs are feeling good, sore from lifting, but not tired.
Summary:
Bike: 75 minutes
Avg HR: 141
Run: 30 mins
Avg HR: 147
Tuesday, May 26, 2009
Weights
Hit the weights today. Feeling a bit more motivation than last week. The legs are still a bit roasted from the time trial effort. Did the usual squats, box jumps, step ups and then lunges. Transitioned to a 30 minute run and held a really good pace. Need to get wet after work. Hoping the day at work is manageable.
Summary:
Weights: 35 mins
Run: 30 mins
Avg HR: 146
Summary:
Weights: 35 mins
Run: 30 mins
Avg HR: 146
Sunday, May 24, 2009
Good Day
I had plans this weekend to really put in some miles and tear myself up. I called Max and let him know but also told him I haven't been feeling motivated and was feeling a general distaste for anything triathlon. He recommended I bag my plans for a biggie weekend and instead take Saturday completely off and then time trial Beach Rock today. It was nice to have a full day off and to mentally disconnect and spend time with the wife and dog.
Today I got out early and was pretty focused on time trialing this pretty tough ride. I typically average around 3:05 to 3:15 on this ride with an all-time best of 3 hours. The ride started good but for the first 30 minutes I was still on pace to put up similar numbers in the past and then, something clicked. When I reached the reservoir I was under 1 hour so that was a good sign. I stopped watching the clock after that and just saw my HR up in the high 150s and mid 160s on climbs. I pushed the climbs, flats and pushed the downhills. You know when your HR is at 148 on a downhill you're pushing. The weather was perfect, sunny, cool and virtually no wind.
I got back to my house in 2:42 minutes and some change. I nearly shit myself. Perhaps it was the rest, the conditions, the fish tacos I ate last night or just a full out release of all the stress, anxiousness, nerves and light anger I've been bottling up over the last two weeks. Or maybe, I've just been mailing it in on this ride the last two years. Doubtful, I literally saw stars on some of the climbs today and my legs are freakin cooked.
I transitioned quickly to a run after the ride and the legs were screaming for the first 10 minutes and then settled in. It was good to run in the hottest part of the day. Good workout and one of the toughest of the year.
Summary:
Ride: 2:42 (Beach Rock)
Avg HR: 153
Run: 30 minutes
Avg HR: 160
Today I got out early and was pretty focused on time trialing this pretty tough ride. I typically average around 3:05 to 3:15 on this ride with an all-time best of 3 hours. The ride started good but for the first 30 minutes I was still on pace to put up similar numbers in the past and then, something clicked. When I reached the reservoir I was under 1 hour so that was a good sign. I stopped watching the clock after that and just saw my HR up in the high 150s and mid 160s on climbs. I pushed the climbs, flats and pushed the downhills. You know when your HR is at 148 on a downhill you're pushing. The weather was perfect, sunny, cool and virtually no wind.
I got back to my house in 2:42 minutes and some change. I nearly shit myself. Perhaps it was the rest, the conditions, the fish tacos I ate last night or just a full out release of all the stress, anxiousness, nerves and light anger I've been bottling up over the last two weeks. Or maybe, I've just been mailing it in on this ride the last two years. Doubtful, I literally saw stars on some of the climbs today and my legs are freakin cooked.
I transitioned quickly to a run after the ride and the legs were screaming for the first 10 minutes and then settled in. It was good to run in the hottest part of the day. Good workout and one of the toughest of the year.
Summary:
Ride: 2:42 (Beach Rock)
Avg HR: 153
Run: 30 minutes
Avg HR: 160
Friday, May 22, 2009
Brick
Well, I missed yesterday's bike. It was a short workout but too much happened at work and at home yesterday to fit it in.
This morning I got back to it and got on the bike for 75 minutes and then ran for 30. I've got a big weekend planned in terms of workouts and interested to see how it goes. Praying for no rain on Sunday.
Less than a month to go.
Summary:
Bike: 75 mins
Avg HR: 142
Run: 30 mins
Avg HR: 149
This morning I got back to it and got on the bike for 75 minutes and then ran for 30. I've got a big weekend planned in terms of workouts and interested to see how it goes. Praying for no rain on Sunday.
Less than a month to go.
Summary:
Bike: 75 mins
Avg HR: 142
Run: 30 mins
Avg HR: 149
Wednesday, May 20, 2009
Bike
Had to get up ultra early this morning to get in a two hour ride. Thought about getting outside but it was still too damn dark. Got on the trainer and rode to Tough Love for two hours. Yesterday's leg workout was def good because I had some lingering pain on my ride.
Gearing up for a big ride this weekend. I'm going to try and get after the beast and beach rock loop. Good way to spend the holiday.
Summary:
Ride: 2 hours
Avg Hours: 139
Gearing up for a big ride this weekend. I'm going to try and get after the beast and beach rock loop. Good way to spend the holiday.
Summary:
Ride: 2 hours
Avg Hours: 139
Tuesday, May 19, 2009
Weights
Got to the gym this morning and hit the weights. Increased the weight and cut down the time in between sets. Damn, does that ever hurt. Legs are feeling the effects of the weekend. Suffered a little restless leg syndrome last night. After the weights I hit the bike for 10 and then transitioned to a run for 30 minutes. Got the pace up and settled in for a nice steady run.
Nearly a month to go and the nerves are starting to fire. I'm questioning everything and just trying to make sure I don't over do it.
One hour swim tonight.
Summary:
Weights: 45
Bike: 10
Run: 30 mins
Avg HR: 146
Nearly a month to go and the nerves are starting to fire. I'm questioning everything and just trying to make sure I don't over do it.
One hour swim tonight.
Summary:
Weights: 45
Bike: 10
Run: 30 mins
Avg HR: 146
Sunday, May 17, 2009
Week in Review
This past week was all about recovery after the Kinetic half ironman and home improvements. With the baby on the way I've had to redo our upstairs bathroom and get the nursery ready. I mixed in some easy workouts throughout the week. Swims, bikes and runs nothing too taxing. It all allowed me to lay some new tile, paint and grout. Almost done.
The real work started this weekend. On Saturday I ran up and down Route 309. It's a pretty tough climb and round trip it's about 10 miles. My legs felt good despite racing pretty hard last weekend and I surprised myself and found the run not to be as killer as first thought. Round tripping it took 1:17 minutes. The legs started to scream later in the day during home improvements.
On Sunday with a early wake up to get in my workout, I woke to rain. I hopped on the trainer and tore through Troy's tough love for 2.5 hours and then transitioned to a 45 minute run. My legs are cooked and it's good to have that feeling after pre race taper, race, recovery and now some pain.
I've only got a few weeks left and I'm hoping to knock down the famed 100+ miler over the coming holiday weekend. Then it's another two weeks and taper begins for IMCDA. This year has been interesting compacting everything in a shorter window. Last year I had 11 months to train and some racing to work out the bugs. This year it's almost upon me and it should be interesting to see what happens.
The real work started this weekend. On Saturday I ran up and down Route 309. It's a pretty tough climb and round trip it's about 10 miles. My legs felt good despite racing pretty hard last weekend and I surprised myself and found the run not to be as killer as first thought. Round tripping it took 1:17 minutes. The legs started to scream later in the day during home improvements.
On Sunday with a early wake up to get in my workout, I woke to rain. I hopped on the trainer and tore through Troy's tough love for 2.5 hours and then transitioned to a 45 minute run. My legs are cooked and it's good to have that feeling after pre race taper, race, recovery and now some pain.
I've only got a few weeks left and I'm hoping to knock down the famed 100+ miler over the coming holiday weekend. Then it's another two weeks and taper begins for IMCDA. This year has been interesting compacting everything in a shorter window. Last year I had 11 months to train and some racing to work out the bugs. This year it's almost upon me and it should be interesting to see what happens.
Thursday, May 14, 2009
Ride
Got in a two hour ride last night. I've been trying to get back to my morning workouts but have been too tired to wake up. I'll be back to the early routine next week but right now all my workouts are coming late in the day. Tonight I have to get in a 1 hour ride and 30 minute run. Ride was good last night. Moderate effort. Felt good to get my legs moving again.
Summary:
Bike: 120
Avg HR: 139
Summary:
Bike: 120
Avg HR: 139
Tuesday, May 12, 2009
Back to it
Hit the gym this morning for the dreaded weight workout. Legs are recovering really well after last weekend's race but they still have some tightness. The workout was tough as usual but not as bad as I thought. I was right back at the weight I left off before the race. Got on the bike for 15 and then ran for 33 minutes at a good pace.
Summary:
Weights: 35
Bike: 15
Run: 33 minutes
Avg HR: 146
Summary:
Weights: 35
Bike: 15
Run: 33 minutes
Avg HR: 146
Sunday, May 10, 2009
Kinetic Half Ironman
I traveled a long way down to Virginia to get in a half ironman before IMCDA. I needed to do this race to see where I am after all this training over the last five months. This would be my fourth half IM. My goal going in was to break 5 hours. In previous attempts I tried but couldn't capture this coveted goal of mine. Sure, the three other were Timberman and the ultra tough Nutmegman, but my coach kept giving me hell about not coming in under 5 in any of these. I headed down Thursday, met up with my friend Matt on Friday and we raced Saturday morning.
Swim:
I got to the race early, set up and got in the water about 15 minutes before the start. I haven't been in open water since IMFL so I knew the swim was going to be an adventure. It always is with me. I just wanted to be relaxed and smooth and try to beat my previous times for this distance. The start was uneventful. With my last swim having been with 3,000 people, having only 100+ in a wave was way comfy. I got bumped a bit and tried to grab feet early. It was a two loop swim so I started hard out to the turn and then settled and tried to grab feet. I caught some and held on to the next turn and then lost them. Found some on the last 100 yards and got out made the short beach run and hit the water again. I was much smoother on the second loop and swam side by side with a guy for nearly the whole lap. I got out of the water and saw my time was 34, not good but I'll take it. Short run up to transition and hit the bike.
Bike
With all the riding I've done I hoped to put down a solid time. The course was flat compared to what I've been training on but when there's no hills there's almost always wind and annoying rollers that don't allow you to get into a rhythm. I pushed pretty hard the first loop with my HR around 160 for most of the loop. I passed quite a few people and then found myself up with the biking hardcores and found myself racing a little too much yo yo'ing back and forth on uphills and downhills. Too much surging. I stopped myself and found myself in a group of about 4 guys and we were pushing pretty hard. The heat was racheting up and I took down 3 1/2 bottles of water on the bike and a gel every 20. I was one short because of my lack of math skills. My legs were achy the first loop but settled in on a second. I was shooting for 2:30 and when I made it back to the park entrance on the second loop my watch as at 2:31. I hit the transition and crossed the timing mat at 2:38. That's my fastest half IM bike by more than 10 minutes so I was pretty psyched.
Run
The run was three loops with many annoying, energy sapping moderate climbs and one good hill. It didn't seem like much when I ran it on Friday, but having to do it three times was a different story. There was also two other little climbs that just sucked. I had high hopes for the run. Not having done a marathon this year I was eager to see where I was off the bike. On the first hill my legs screamed back a little but I kept my strides short and hit the 1 mile marker at 7:10. I would be really happy if I could hold this the entire race. I hit the flats and started rolling. I took a gel at 3,6, and 9. At mile 3 I was at 22 and happy. Then I got a little energy sapped. The run was not shadded and the humidity was climbing. I was dumping water on myself at each aid station to cool off and shock me out of bad thoughts. My HR was between 165 and 170 for much of the run. The second loop I got a burst and made up some time and hoped to hold the pace but on the little inclines with the heat and sun bearing down I slowed some. It was hard and probably my hardest half IM run ever. The third loop started good and held all the way to mile 10 or so. I got a little slowed and bad thoughts entered again. I forced myself to pick it up and got the HR over 172. I let it go at mile 11 and when two females came up on me I got even more angry and opened my stride to pass them. One caught me in the woods and just took off. The other dropped further and further back. At mile 12 I started really working and held it sprinting to the finish for a run time of 1:40. I was hoping for a 1:35 but considering what I went through I'm happy to have pushed through some awful mental games that were going on in my head and regain focus. The heat was just terrible. It was the one thing I kept cursing about and feeling the entire run. No leg pain or lung pain just that skin roasting feeling.
In the end, i crossed the line at 4:57. I finished 24th out of 500 and finished 5th in my AG.
I finally got under five hours and was happy to see that number. I had hoped for a better time by maybe 8-10 minutes but this was a very rewarding race for me. Never before in a race have I wanted it to be over so bad. The run was just murder for me and I totally underestimated the run course which played with my head the entire run. I now know how much conditions can mess with your head and body.
Summary: I set many PRs for in this race. My fastest bike, fastest swim and best overall time. I'm pleased with where I'm at and hoping to improve more in time for IMCDA. This race felt like an all out sprint or olympic for me. I was only comfortable on the first bike loop and first run loop which is a good sign I'm pushing harder than I ever had in races. This is something I've been trying to do for more than two years now. To know how it feels is something I can draw on in the future. Another PR was set by my friend Matt who finished in 5:16 - 45 minutes faster than his previous half IM.
Swim:
I got to the race early, set up and got in the water about 15 minutes before the start. I haven't been in open water since IMFL so I knew the swim was going to be an adventure. It always is with me. I just wanted to be relaxed and smooth and try to beat my previous times for this distance. The start was uneventful. With my last swim having been with 3,000 people, having only 100+ in a wave was way comfy. I got bumped a bit and tried to grab feet early. It was a two loop swim so I started hard out to the turn and then settled and tried to grab feet. I caught some and held on to the next turn and then lost them. Found some on the last 100 yards and got out made the short beach run and hit the water again. I was much smoother on the second loop and swam side by side with a guy for nearly the whole lap. I got out of the water and saw my time was 34, not good but I'll take it. Short run up to transition and hit the bike.
Bike
With all the riding I've done I hoped to put down a solid time. The course was flat compared to what I've been training on but when there's no hills there's almost always wind and annoying rollers that don't allow you to get into a rhythm. I pushed pretty hard the first loop with my HR around 160 for most of the loop. I passed quite a few people and then found myself up with the biking hardcores and found myself racing a little too much yo yo'ing back and forth on uphills and downhills. Too much surging. I stopped myself and found myself in a group of about 4 guys and we were pushing pretty hard. The heat was racheting up and I took down 3 1/2 bottles of water on the bike and a gel every 20. I was one short because of my lack of math skills. My legs were achy the first loop but settled in on a second. I was shooting for 2:30 and when I made it back to the park entrance on the second loop my watch as at 2:31. I hit the transition and crossed the timing mat at 2:38. That's my fastest half IM bike by more than 10 minutes so I was pretty psyched.
Run
The run was three loops with many annoying, energy sapping moderate climbs and one good hill. It didn't seem like much when I ran it on Friday, but having to do it three times was a different story. There was also two other little climbs that just sucked. I had high hopes for the run. Not having done a marathon this year I was eager to see where I was off the bike. On the first hill my legs screamed back a little but I kept my strides short and hit the 1 mile marker at 7:10. I would be really happy if I could hold this the entire race. I hit the flats and started rolling. I took a gel at 3,6, and 9. At mile 3 I was at 22 and happy. Then I got a little energy sapped. The run was not shadded and the humidity was climbing. I was dumping water on myself at each aid station to cool off and shock me out of bad thoughts. My HR was between 165 and 170 for much of the run. The second loop I got a burst and made up some time and hoped to hold the pace but on the little inclines with the heat and sun bearing down I slowed some. It was hard and probably my hardest half IM run ever. The third loop started good and held all the way to mile 10 or so. I got a little slowed and bad thoughts entered again. I forced myself to pick it up and got the HR over 172. I let it go at mile 11 and when two females came up on me I got even more angry and opened my stride to pass them. One caught me in the woods and just took off. The other dropped further and further back. At mile 12 I started really working and held it sprinting to the finish for a run time of 1:40. I was hoping for a 1:35 but considering what I went through I'm happy to have pushed through some awful mental games that were going on in my head and regain focus. The heat was just terrible. It was the one thing I kept cursing about and feeling the entire run. No leg pain or lung pain just that skin roasting feeling.
In the end, i crossed the line at 4:57. I finished 24th out of 500 and finished 5th in my AG.
I finally got under five hours and was happy to see that number. I had hoped for a better time by maybe 8-10 minutes but this was a very rewarding race for me. Never before in a race have I wanted it to be over so bad. The run was just murder for me and I totally underestimated the run course which played with my head the entire run. I now know how much conditions can mess with your head and body.
Summary: I set many PRs for in this race. My fastest bike, fastest swim and best overall time. I'm pleased with where I'm at and hoping to improve more in time for IMCDA. This race felt like an all out sprint or olympic for me. I was only comfortable on the first bike loop and first run loop which is a good sign I'm pushing harder than I ever had in races. This is something I've been trying to do for more than two years now. To know how it feels is something I can draw on in the future. Another PR was set by my friend Matt who finished in 5:16 - 45 minutes faster than his previous half IM.
Wednesday, May 6, 2009
Brick
Got on the bike for an hour this morning and followed it up with a 30 minute run. Mixed in some pick ups on the bike and run. HR was steady today. Legs are feeling somewhat good. Leaving for the race tomorrow morning. Long ass drive ahead of me. Easy bike in the am and then I hit the road.
Summary:
Bike: 1 hour
Avg HR: 140
Run: 30 mins
Avg HR: 146
Summary:
Bike: 1 hour
Avg HR: 140
Run: 30 mins
Avg HR: 146
Monday, May 4, 2009
Taper
Got in a 60 minute swim after work. Got home and ran for 45 minutes. Legs were cranky at the start but then really loosened up and just let go. Felt good to move so effortlessly and hopefully that can happen in a race. Taper is weird as always. Energetic one moment, exhausted the next. A few more days of this and then it's race day.
Summary:
Swim: 60 mins
Run: 50 mins
Avg HR: 155
Summary:
Swim: 60 mins
Run: 50 mins
Avg HR: 155
Saturday, May 2, 2009
Brick
Weather was crap this morning. Wet, windy and dreary. Got out for a 2 hour ride and 30 minute run. Legs took some warming up but when I got to the hills they responded. I kinda miss going out to Beach Rock and Sandisfield. Last two weekends have been shorter rides with runs. I will enjoy this time because once I get back from Kinetic it's back to the big hills.
Run was solid. I must of really nailed my weight work this week because the legs are still sore.
Summary:
Bike: 2 hours
Avg HR: 145
Run: 30 mins
Avg HR: 154
Run was solid. I must of really nailed my weight work this week because the legs are still sore.
Summary:
Bike: 2 hours
Avg HR: 145
Run: 30 mins
Avg HR: 154
Friday, May 1, 2009
SBR
Today was everything. Swim for 60, bike and run. I'm a little pissed this week. I missed my big midweek workout since my bike wasn't ready in time. I think my taper has started because I'm feeling pretty damn tired. And thinking about distance is not fun when your HR is real high for a 1:15 bike.
My HR was through the roof on my bike and run today. My swim was solid and I kept the HR up pretty high for a straight 60 minute swim. Hit the bike and some tough love for 1:15 and then transitioned to a quick but annoying 15 minute run.
This weekend is pretty light compared to previous weeks so that means I can start tearing apart my bathroom. Watch out.
Summary:
Swim: 60 mins
Bike: 1:15
Avg HR: 149
Run: 15 min
Avg HR: 144
My HR was through the roof on my bike and run today. My swim was solid and I kept the HR up pretty high for a straight 60 minute swim. Hit the bike and some tough love for 1:15 and then transitioned to a quick but annoying 15 minute run.
This weekend is pretty light compared to previous weeks so that means I can start tearing apart my bathroom. Watch out.
Summary:
Swim: 60 mins
Bike: 1:15
Avg HR: 149
Run: 15 min
Avg HR: 144
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