I haven't posted in a while... mostly because there wasn't much to post. I signed up for a Tri on December 7th I think... in New Mexico, but I had a cold that was lingering for about 3 weeks, so I decided it wasn't wise to go do it. Luckily the race director was nice enough to let me roll my entry over into a different race they are having in the Spring sometime... that made me feel much better about dropping out.
In November I did 2 Cyclocross races (in Payson and Phoenix)... those were really fun, but very tough for me. The second one I almost didn't finish last... but a flat tire on the last lap fixed that for me (ran the bike the rest of the way).
The Arizona Ironman was the same day as the Phoenix cross race, so I went down to Tempe to check that out after. Was pretty interesting to see the tons of people out there cheering, and just the scale of the event itself.
So now I'm trying to figure out what to do for events or training. I haven't done any exercise for about a month now because of that cold, and then vacation (golf doesn't count as exercise). I'm trying to find some cheap cross country skis, I'm still debating trying to do the crazy (awesome) Mt. Taylor winter quadrathlon in February. Would need to get some x-c skis and also snowshoes.
I may try to go down to Tucson next week for a few days, if I do I will be bringing my bike down (and my golf clubs... haha). Need to start training somehow or another... I'm thinking I may start out by mostly lifting weights often rather than biking or running directly (want to get back in the pool though). So far the only determined race that I'm doing is that N.M. one... need to figure out the rest. Also, I want to get this book about Ironman training soon so I can see whether ramping up like I'm planning is the way to go or not. If not that would change my races for sure.
Wednesday, December 31, 2008
Monday, November 10, 2008
11.09.2008 Blue Water Sprint Triathlon
Well, I did the Blue Water Sprint on Sunday in Parker. The resort the race was held at was quite nice, but the rest of Parker was... eh, not so great. The race was a 600m swim in the Colorado River (or Lake Moovayla), a 15k bike, and a 4k run. This is shorter in each discipline than the Lake Powell race, so I set myself a target time of 1:20 (last years winners were at :50). The problem with this was that I didn't take into account the fact that I'm still pretty congested from the cold I got on Halloween, and also I didn't count on the crazy wind that made the bike feel like it was in tar.
The water temp. was not too bad. It was a little chilly when first getting in, but I think it was warmer than Powell... which made it tons warmer than the Deuces Wild last year. I couldn't see very well with my goggles on when just warming up (I'm starting to think the "cool blue" goggles I bought were a mistake)... so I just left them on my forehead for the race. I started off swimming pretty well, but I was having a hard time with the congestion. As soon as that happened, I just decided that I was not going to worry about the overall time, just finishing the race is good enough. Afterward, I would rethink that somewhat.
Results:
Swim 22:59.5
Bike 35:16:0
Run 31:31:0
Total 1:29:46.5
Anyway, the results show me at 22:59.5 for the swim. I think that includes the transition time from swim to the bike. So, it was probably about 16 minutes for the actual swimming... 2.67 minutes per 100m. That looks really fast, so that is probably not right. It's much easier when they include the transition times separately.
Let's see... how can I figure this out. I think the swim time includes that transition to the bike, and the bike time includes the transition to the run. I think the transition was more like 3 minutes... giving 20 minutes for the actual swimming time, which is 3.33 minutes per 100m... which is still probably too fast.
Then the bike, was 35:16 minus maybe a minute for transition, 34 minutes, and we did
9.3 miles... so that is 16 mph... better than I thought also.
The run (walk) was 31:31 minutes, and we went 2.5 miles. That's about a 12.4 minute mile... now THAT sounds right.
The water temp. was not too bad. It was a little chilly when first getting in, but I think it was warmer than Powell... which made it tons warmer than the Deuces Wild last year. I couldn't see very well with my goggles on when just warming up (I'm starting to think the "cool blue" goggles I bought were a mistake)... so I just left them on my forehead for the race. I started off swimming pretty well, but I was having a hard time with the congestion. As soon as that happened, I just decided that I was not going to worry about the overall time, just finishing the race is good enough. Afterward, I would rethink that somewhat.
Results:
Swim 22:59.5
Bike 35:16:0
Run 31:31:0
Total 1:29:46.5
Anyway, the results show me at 22:59.5 for the swim. I think that includes the transition time from swim to the bike. So, it was probably about 16 minutes for the actual swimming... 2.67 minutes per 100m. That looks really fast, so that is probably not right. It's much easier when they include the transition times separately.
Let's see... how can I figure this out. I think the swim time includes that transition to the bike, and the bike time includes the transition to the run. I think the transition was more like 3 minutes... giving 20 minutes for the actual swimming time, which is 3.33 minutes per 100m... which is still probably too fast.
Then the bike, was 35:16 minus maybe a minute for transition, 34 minutes, and we did
9.3 miles... so that is 16 mph... better than I thought also.
The run (walk) was 31:31 minutes, and we went 2.5 miles. That's about a 12.4 minute mile... now THAT sounds right.
Sunday, November 2, 2008
11.02 - 11.08 Schedule
Sun 2 - exercise bike 30 mins
Did this, just spinning easy.
Mon 3 - exercise bike 60 mins
Did this one while watching the SNL presidential bash. Again, just easy.
Tue 4 - exercise bike 30 mins
yep
Wed 5 - swim 700m
yep
Thu 6 - bike 6 miles
Rode the bike for about 2.5 miles in 9 minutes. It was too cold and my throat started to hurt, so I turned around.
Fri 7 - exercise bike 30 mins
Rode the exercise bike for around an hour.
Sat 8 - nothing... day before Blue Water Triathlon
Drove out to Parker, got a roach-riddled (literally) motel room.
Did this, just spinning easy.
Mon 3 - exercise bike 60 mins
Did this one while watching the SNL presidential bash. Again, just easy.
Tue 4 - exercise bike 30 mins
yep
Wed 5 - swim 700m
yep
Thu 6 - bike 6 miles
Rode the bike for about 2.5 miles in 9 minutes. It was too cold and my throat started to hurt, so I turned around.
Fri 7 - exercise bike 30 mins
Rode the exercise bike for around an hour.
Sat 8 - nothing... day before Blue Water Triathlon
Drove out to Parker, got a roach-riddled (literally) motel room.
Tuesday, October 28, 2008
10.26 - 11.01 Schedule
Sun 26 - nothing
Mon 27 - exercise bike
Rode the bike for an hour (with interruptions)
Tue 28 - exercise bike
Rode the exercise bike for 1:20.
Wed 29 - bike then run at the gym
Rode 10 miles on the bike in 30 minutes. Took me a couple minutes to clean off the bike and get to the treadmill, then ran for 2 miles in 19 minutes.
Thu 30 -
Rode the exercise bike easy for 30 minutes.
Fri 31 - exercise bike
After the past couple days of leg work, I decided it was better to just work on my upper body. I went to the gym and worked on the machines... arms, shoulders, back and chest.
Sat 01 -
So, lifting weights made me ridiculously sore... which is probably good, since it means I did something. Rode the exercise bike for about 10 minutes... but wimped out because I finally caught Fox's cold.
Mon 27 - exercise bike
Rode the bike for an hour (with interruptions)
Tue 28 - exercise bike
Rode the exercise bike for 1:20.
Wed 29 - bike then run at the gym
Rode 10 miles on the bike in 30 minutes. Took me a couple minutes to clean off the bike and get to the treadmill, then ran for 2 miles in 19 minutes.
Thu 30 -
Rode the exercise bike easy for 30 minutes.
Fri 31 - exercise bike
After the past couple days of leg work, I decided it was better to just work on my upper body. I went to the gym and worked on the machines... arms, shoulders, back and chest.
Sat 01 -
So, lifting weights made me ridiculously sore... which is probably good, since it means I did something. Rode the exercise bike for about 10 minutes... but wimped out because I finally caught Fox's cold.
Wednesday, October 22, 2008
10.19 - 10.25 Schedule
Sun 19 - nothing
Mon 20 - nothing
Tue 21 - something easy
rode the exercise bike for about 30 mins. Stomach has been bothering me, and got worse while riding... so I had to stop.
Wed 22 - swim 1000m easy/slow
went and swam 500m only... waited too long to go and I wanted to make a late movie after.
Thu 23 - bike 10mi
Rode the bike for a little bit, but was struggling. Not sure if it was just the colder air or what, but I was having a hard time breathing and didn't ride very long. 8 minutes or so, 2.5 miles.
Fri 24 - morning walk or exercise bike / recover
Rode the exercise bike for about 45 minutes.
Sat 25 - swim 750m
I kicked the pool's ass and did this in 18 minutes. Then I ate a fat calzone to waste all my effort.
Mon 20 - nothing
Tue 21 - something easy
rode the exercise bike for about 30 mins. Stomach has been bothering me, and got worse while riding... so I had to stop.
Wed 22 - swim 1000m easy/slow
went and swam 500m only... waited too long to go and I wanted to make a late movie after.
Thu 23 - bike 10mi
Rode the bike for a little bit, but was struggling. Not sure if it was just the colder air or what, but I was having a hard time breathing and didn't ride very long. 8 minutes or so, 2.5 miles.
Fri 24 - morning walk or exercise bike / recover
Rode the exercise bike for about 45 minutes.
Sat 25 - swim 750m
I kicked the pool's ass and did this in 18 minutes. Then I ate a fat calzone to waste all my effort.
Sunday, October 19, 2008
10.18.2008 Lake Powell Sprint Triathlon
I finished the race and reached my goal of doing it in under 2 hours.
Here are my split times:
Swim.........00:21:21.050.....(4:16 min/100yd)
T1...........00:07:24.730
Bike.........00:49:27.670.....(15.2 MPH)
T2...........00:01:25.630
Run..........00:29:00.000.....(9:21 min/mi.)
Total........01:48:39.08
I'm very happy with this result overall.... and I'm very sore today thanks to it.
Swim: The water was pretty cold, but my new wetsuit worked nicely to keep me warm, and the flotation was great. I started off OK, trying not to get clonked on the head and just making my way through. I alternated between freestyle (mostly arms) and my backstroke (mostly legs) quite a bit. Seemed like I almost went faster doing my backstroke. I had a hard time seeing the buoys and did not take a very straight path to any of them. On the 2rd leg of the triangle course, the sun was directly behind us.... this made it difficult to keep straight while doing my backstroke since I couldn't see. Also, at some point early (second leg), I took off my goggles since they were fogging / watering up... and after that I couldn't get them cleared up and back on. Once I got close enough, I just walked into the beach and through the timer gate. 21 minutes beat my goal of 25, so I'm happy with it at this point... need to work on stamina and shoulder strength so I'll be able to freestyle a whole swim leg.
T1: This was a mean transition. To get from the end of the swim to the actual transition area we had to run/walk up this long steep boat ramp. I brought my Tevas down to the ramp so I could wear them running up... but the hill was just rough. I jogged a bit but walked most of the way. Eventually made it to the real transition area, got my wetsuit off and threw on my socks and shoes.... I wolfed down a banana before taking off on the bike.
Bike: The bike course was pretty fun. The start was fairly level for a while, then gradually getting more uphill. After 4 miles there was a huge hill for 2 miles. This part was slow going, but I got myself into a low gear and just kept on moving. All along the bike up to this point I was getting passed by a lot of people (both olympic-course racers and sprint racers too). After the climb there was a slight downhill for a while, then a little up again before the really nice and steep downhill. This was my favorite part. I was flying down it in almost top gear, my eyes were watering from the wind (I should probably get some sunglasses). After the fast downhill we had a flat little detour (looks like it took us into Utah) before getting back to transition.
T2: Second transition was much easier. I just had to put my bike on the rack (which was a little tricky since there was not much room), and throw on my running hat. I ate a package of Hammer Gel that the race had supplied, and washed it down with some water from the bike (didn't drink much while on the bike).
Run: Took off running at a pretty slow pace. After a few minutes I was feeling OK, so started to increase my stride, but this was probably a bad idea. After a bit of that I got tired and had to walk a bit. I started right away counting my steps so I could make sure to keep making good progress. I would walk 100 steps then jog 100. Then I would walk 100 and then jog 150. Did this the whole way out and back. Once I got close enough to the finish I just ran the rest of the way, which was easier with all the people around and cheering.
Here are my split times:
Swim.........00:21:21.050.....(4:16 min/100yd)
T1...........00:07:24.730
Bike.........00:49:27.670.....(15.2 MPH)
T2...........00:01:25.630
Run..........00:29:00.000.....(9:21 min/mi.)
Total........01:48:39.08
I'm very happy with this result overall.... and I'm very sore today thanks to it.
Swim: The water was pretty cold, but my new wetsuit worked nicely to keep me warm, and the flotation was great. I started off OK, trying not to get clonked on the head and just making my way through. I alternated between freestyle (mostly arms) and my backstroke (mostly legs) quite a bit. Seemed like I almost went faster doing my backstroke. I had a hard time seeing the buoys and did not take a very straight path to any of them. On the 2rd leg of the triangle course, the sun was directly behind us.... this made it difficult to keep straight while doing my backstroke since I couldn't see. Also, at some point early (second leg), I took off my goggles since they were fogging / watering up... and after that I couldn't get them cleared up and back on. Once I got close enough, I just walked into the beach and through the timer gate. 21 minutes beat my goal of 25, so I'm happy with it at this point... need to work on stamina and shoulder strength so I'll be able to freestyle a whole swim leg.
T1: This was a mean transition. To get from the end of the swim to the actual transition area we had to run/walk up this long steep boat ramp. I brought my Tevas down to the ramp so I could wear them running up... but the hill was just rough. I jogged a bit but walked most of the way. Eventually made it to the real transition area, got my wetsuit off and threw on my socks and shoes.... I wolfed down a banana before taking off on the bike.
Bike: The bike course was pretty fun. The start was fairly level for a while, then gradually getting more uphill. After 4 miles there was a huge hill for 2 miles. This part was slow going, but I got myself into a low gear and just kept on moving. All along the bike up to this point I was getting passed by a lot of people (both olympic-course racers and sprint racers too). After the climb there was a slight downhill for a while, then a little up again before the really nice and steep downhill. This was my favorite part. I was flying down it in almost top gear, my eyes were watering from the wind (I should probably get some sunglasses). After the fast downhill we had a flat little detour (looks like it took us into Utah) before getting back to transition.
T2: Second transition was much easier. I just had to put my bike on the rack (which was a little tricky since there was not much room), and throw on my running hat. I ate a package of Hammer Gel that the race had supplied, and washed it down with some water from the bike (didn't drink much while on the bike).
Run: Took off running at a pretty slow pace. After a few minutes I was feeling OK, so started to increase my stride, but this was probably a bad idea. After a bit of that I got tired and had to walk a bit. I started right away counting my steps so I could make sure to keep making good progress. I would walk 100 steps then jog 100. Then I would walk 100 and then jog 150. Did this the whole way out and back. Once I got close enough to the finish I just ran the rest of the way, which was easier with all the people around and cheering.
Sunday, October 12, 2008
10.12 - 10.18 Schedule
Sun 12 - going to try to do a mock triathlon at the gym
Well, I went to play golf and maybe shouldn't have. At some point I hurt myself... my hip flexor I believe... feels the same as when I hurt it in baseball. Decided that I should not work out today to try to let it heal a bit. I need to look up whether heat or ice is good for that.
Mon 13 - run 3.5 mi
just going to ice my hip today, I'll try some stretching and light spinning maybe tomorrow or Wednesday... could do easy swimming too probably.
Tue 14 - recover
Rode the exercise bike for around 30 minutes just easy. My hip flexor (or whatever that was) feels fine now.
Wed 15 - swim 750m
Tried to see if I could swim this without stopping... and I did pretty well. I only stopped at the ends of the pool long enough to move my flip-flops (my lap counter). After 500 meters I did do about a half a length backstroke, but the rest of the time was just slow freestyle. Took me 20 minutes to do the 750m. Felt like I was dragging my legs a bit and not kicking as much as usual, so I think that was pretty good. I think I'd be happy with anything under 25 minutes in the triathlon.
Thu 16 - bike 12 mi
Didn't end up doing any exercise today.
Fri 17 - recover
Sat 18 - Lake Powell triathlon
2 down! I'll make a separate post about the race.
Well, I went to play golf and maybe shouldn't have. At some point I hurt myself... my hip flexor I believe... feels the same as when I hurt it in baseball. Decided that I should not work out today to try to let it heal a bit. I need to look up whether heat or ice is good for that.
Mon 13 - run 3.5 mi
just going to ice my hip today, I'll try some stretching and light spinning maybe tomorrow or Wednesday... could do easy swimming too probably.
Tue 14 - recover
Rode the exercise bike for around 30 minutes just easy. My hip flexor (or whatever that was) feels fine now.
Wed 15 - swim 750m
Tried to see if I could swim this without stopping... and I did pretty well. I only stopped at the ends of the pool long enough to move my flip-flops (my lap counter). After 500 meters I did do about a half a length backstroke, but the rest of the time was just slow freestyle. Took me 20 minutes to do the 750m. Felt like I was dragging my legs a bit and not kicking as much as usual, so I think that was pretty good. I think I'd be happy with anything under 25 minutes in the triathlon.
Thu 16 - bike 12 mi
Didn't end up doing any exercise today.
Fri 17 - recover
Sat 18 - Lake Powell triathlon
2 down! I'll make a separate post about the race.
Sunday, October 5, 2008
10.5 - 10.11 Schedule
Sun 5 - recover
Think I'll do something today, not sure what yet.
Ended up going golfing, played 18 holes walking. I played the best I have in a long time, shooting a 93. Had 4 3-putts on the back nine, and a bunch of penalty strokes altogether... could have been much better.
Mon 6 - run 3.5 mi
Started to run this morning, but my back was hurting, so I turned around after a couple minutes. I'm going to take a hot shower to try to loosen it up a bit, and if it helps I will try to run at lunchtime.
Tue 7 - recover
Wed 8 - swim 1000m
Brought my wetsuit to get used to it in the water. It surprised me how buoyant it was. Downside is it seems constricting on my chest / breathing. I made it to 750m in 26 minutes, 1000 after 33 minutes. I floated an extra 25m, then decided to finish off the 100.
Thu 9 - bike 12 mi
Had a bunch of meetings today until 6:30 or so, so I had to go to the gym to ride the exercise bike. I used the "Hills Plus" program, which is just a series of hills that get harder, with easy downhills in between. Took me 37 minutes to do 12 miles, which is about 20mph... which I'm happy with. I haven't come close to that on the real road though, so I'm not sure why this was so much easier (since there were "hills"). Weighed myself right after I got home, and was down to 216... but that's probably mostly water loss.
Fri 10 - recover
Sat 11 - bike 6 mi
Didn't do anything.
Think I'll do something today, not sure what yet.
Ended up going golfing, played 18 holes walking. I played the best I have in a long time, shooting a 93. Had 4 3-putts on the back nine, and a bunch of penalty strokes altogether... could have been much better.
Mon 6 - run 3.5 mi
Started to run this morning, but my back was hurting, so I turned around after a couple minutes. I'm going to take a hot shower to try to loosen it up a bit, and if it helps I will try to run at lunchtime.
Tue 7 - recover
Wed 8 - swim 1000m
Brought my wetsuit to get used to it in the water. It surprised me how buoyant it was. Downside is it seems constricting on my chest / breathing. I made it to 750m in 26 minutes, 1000 after 33 minutes. I floated an extra 25m, then decided to finish off the 100.
Thu 9 - bike 12 mi
Had a bunch of meetings today until 6:30 or so, so I had to go to the gym to ride the exercise bike. I used the "Hills Plus" program, which is just a series of hills that get harder, with easy downhills in between. Took me 37 minutes to do 12 miles, which is about 20mph... which I'm happy with. I haven't come close to that on the real road though, so I'm not sure why this was so much easier (since there were "hills"). Weighed myself right after I got home, and was down to 216... but that's probably mostly water loss.
Fri 10 - recover
Sat 11 - bike 6 mi
Didn't do anything.
Sunday, September 28, 2008
9.28 - 10.4 Schedule
Sun 28 - golfing (sorta like walking)
Didn't end up golfing today... just drove back up from Tucson and recovered from Beer Fest. Last night was a lot of fun.
Mon 29 - run 3 mi
Did 2.5 miles this morning. I was trying to see how far I could run without stopping... made it 1 mile in 8.5 minutes at the start. I'm not really sure why I needed to stop though... seemed like my breathing was still ok, but my shins and calves were killing me once I started walking. I then walked .5 mi in 6.5 minutes, ran for 3 minutes, walked for 3 minutes... at that point I was at the .5 mi mark. I ran the last .5 mi in 3.5 minutes (faster than my starting pace).
Overall was 24.5 minutes to do 2.5 miles. This felt like the best run I've done in a very long time (including last year's training)... I want to go back and look to see if there were comparable runs. Seemed like last year I could only run for a couple minutes at a time without stopping to walk. Even if I run super slow, I'd be very happy to be able to run the whole 3.1 miles without stopping/walking.
Just weighed in at 220.9 lbs.
Tue 30 - recover
Wed 1 - swim 600m easy
Tried out my new goggles tonight... it seems way different, but takes getting used to. I was trying to swim more arm strokes without breathing, and I was sorta getting it. Took me 21 minutes to do 600m. The last 25m I decided to see how fast I could do it, took 22 seconds.
Thu 2 - bike 10 mi
Weighed myself this morning and was 218.2. I'm all over the place.
Did the 10 mile loop. I made it around to butler a bit past 4th street before I needed to stop due to being tired (not due to traffic stuff). Took 52 minutes.
Fri 3 - recover
Sat 4 - Gilbert Cyclocross race
So, after my ride on thursday I decided I was not ready for this. Instead this morning I rode for 4 miles in 19 minutes. Was really windy and pretty cold. I should've worn a sweatshirt or something.
Didn't end up golfing today... just drove back up from Tucson and recovered from Beer Fest. Last night was a lot of fun.
Mon 29 - run 3 mi
Did 2.5 miles this morning. I was trying to see how far I could run without stopping... made it 1 mile in 8.5 minutes at the start. I'm not really sure why I needed to stop though... seemed like my breathing was still ok, but my shins and calves were killing me once I started walking. I then walked .5 mi in 6.5 minutes, ran for 3 minutes, walked for 3 minutes... at that point I was at the .5 mi mark. I ran the last .5 mi in 3.5 minutes (faster than my starting pace).
Overall was 24.5 minutes to do 2.5 miles. This felt like the best run I've done in a very long time (including last year's training)... I want to go back and look to see if there were comparable runs. Seemed like last year I could only run for a couple minutes at a time without stopping to walk. Even if I run super slow, I'd be very happy to be able to run the whole 3.1 miles without stopping/walking.
Just weighed in at 220.9 lbs.
Tue 30 - recover
Wed 1 - swim 600m easy
Tried out my new goggles tonight... it seems way different, but takes getting used to. I was trying to swim more arm strokes without breathing, and I was sorta getting it. Took me 21 minutes to do 600m. The last 25m I decided to see how fast I could do it, took 22 seconds.
Thu 2 - bike 10 mi
Weighed myself this morning and was 218.2. I'm all over the place.
Did the 10 mile loop. I made it around to butler a bit past 4th street before I needed to stop due to being tired (not due to traffic stuff). Took 52 minutes.
Fri 3 - recover
Sat 4 - Gilbert Cyclocross race
So, after my ride on thursday I decided I was not ready for this. Instead this morning I rode for 4 miles in 19 minutes. Was really windy and pretty cold. I should've worn a sweatshirt or something.
Saturday, September 20, 2008
9.21 - 9.27 Schedule
Sun 21- bike then run or bike-swim-bike-run
Rode 8 miles on my new cyclocross bike. Took me 51 minutes (6.375 minute miles). This morning I was 219.2 on the scale. Going to keep track of this as I go this time. Didn't do a run after this.
Mon 22- morning walk / recover
I walked 2.5 miles in 38 minutes (down to the corner of Linda Vista and 4th St. and back).
I'm thinking of redoing my plan again... I think I should be able to do a regular schedule of cardio training AND walk each morning. I will still need recovery days, but just will be able to do more wind work.
Tue 23- recover / easy exercise bike
Didn't do any exercise bike yesterday, just called it all recovery.
Wed 24- swim 1000m
I did this as 10x100m sets, resting 30 seconds between each. Took me 21 minutes to get to 700m, 31 to get to 1000m.
Thu 25- bike 8mi, run 2.5mi
Added a walk this morning. Walked for 3.6 miles (down to Paradise and back), in 58 minutes.
Went and played some tennis instead this afternoon. I'm going to ride the bike tomorrow morning instead of just walking.
Fri 26- morning walk / recover
When I woke up this morning I was super sore. Decided that means I just need to recover today rather than walking or biking this morning.
Sat 27- BEER FEST! / recover
Went down to Tucson for this. Went to the TriSports.com store first to try on wetsuits. Tried one on, they said to really see the fit, you need to get in the pool, so I did that. They have one of those endless pools with 2 jet-things, was pretty cool. Took a while to get the suit on, but it fit pretty well once I got in the water. I also got a pair of shorts that I will be able to wear under the wetsuit, and use on the bike and run. And I finally got some swimming goggles, need to see how they feel.
Rode 8 miles on my new cyclocross bike. Took me 51 minutes (6.375 minute miles). This morning I was 219.2 on the scale. Going to keep track of this as I go this time. Didn't do a run after this.
Mon 22- morning walk / recover
I walked 2.5 miles in 38 minutes (down to the corner of Linda Vista and 4th St. and back).
I'm thinking of redoing my plan again... I think I should be able to do a regular schedule of cardio training AND walk each morning. I will still need recovery days, but just will be able to do more wind work.
Tue 23- recover / easy exercise bike
Didn't do any exercise bike yesterday, just called it all recovery.
Wed 24- swim 1000m
I did this as 10x100m sets, resting 30 seconds between each. Took me 21 minutes to get to 700m, 31 to get to 1000m.
Thu 25- bike 8mi, run 2.5mi
Added a walk this morning. Walked for 3.6 miles (down to Paradise and back), in 58 minutes.
Went and played some tennis instead this afternoon. I'm going to ride the bike tomorrow morning instead of just walking.
Fri 26- morning walk / recover
When I woke up this morning I was super sore. Decided that means I just need to recover today rather than walking or biking this morning.
Sat 27- BEER FEST! / recover
Went down to Tucson for this. Went to the TriSports.com store first to try on wetsuits. Tried one on, they said to really see the fit, you need to get in the pool, so I did that. They have one of those endless pools with 2 jet-things, was pretty cool. Took a while to get the suit on, but it fit pretty well once I got in the water. I also got a pair of shorts that I will be able to wear under the wetsuit, and use on the bike and run. And I finally got some swimming goggles, need to see how they feel.
9.13 - 9.20 schedule
Sat 13
- swim 700m
First planned day and I already had to adjust. At the last minute I was keeping Fox overnight, so I couldn't go to the gym to swim. Instead I rode the exercise bike for 45 minutes at home.
Sun 14
- bike then run
I started out planning to do the 4 mile bike loop and then a 2 mile run. As I was coming up at where the 2 mile run would turnaround (while on the bike) I thought that would be a bit much since I was pretty tired already. So I did 4 miles on the bike (took 17 minutes), took 1.5 minutes to get back out to start running, then ran/walked 1 mile (to Manor and back). Took 31.5 minutes total, so the mile walk(mostly) took me 13 minutes.
Mon 15 (my 2^5 birthday!)
- run 2 mi
Changed my mind on my Monday workouts, I need running more than biking, so just going to run each Monday morning. I ran the 2 mile loop today, took me just over 20 minutes. I went a little different way, up Matterhorn and down Swiss because I think going down Fanning and up Linda Vista is what keeps killing my momentum. Either that helped, or it just helped that I didn't bike before it, because I managed to run for the first 6 minutes without stopping. I was at the mile point after 9 minutes, so slowed down (had to walk more) towards the end.
Wed 17
- swim 700m
Ended up swimming 1000m this time. It took me 24 minutes to get to 700m, then was 34 to get to 1000. My wind is still more of a problem than my muscles, but toward the end my arms were starting to feel it. I think I will bump up my planned swim distances based on this. Would be good to be doing 2000m at a time before the race. (maybe that's pushing it, but I'll bump them up some at least)
Thu 18
- bike 6 mi
I went and played some tennis this morning. After that I was still debating whether to do the bike ride too. I've been reading stuff about training / recovery / aerobic vs. anaerobic... and I'm all mixed up on what to do now. I'm thinking I'm going to change my schedule a bit to add more recovery days (so I actually get stronger rather than just burnt out), and I think I will swap some workouts for long walks to burn fat. I need to get more wind, but would also be very helpful to lose some weight. This morning I weigh 221.2, and I'd like to be at least below 215 for the race (but stronger and better wind), below that would be even better.
I'm thinking maybe I should schedule like this: day1: long walking day2: hard exercise day3: recover. Going to try this anyway, see what happens.
Fri 19
- Recovery (was run 2 mi)
Took my recovery day... I feel super strong already.
Sat 20
- Lots of walking (was swim 1000m)
Walked 4 miles, down to Cedar and West and back. Took me 1:12 to do it, and I was able to breathe fine the whole way, so I think it was a good walking workout.
- swim 700m
First planned day and I already had to adjust. At the last minute I was keeping Fox overnight, so I couldn't go to the gym to swim. Instead I rode the exercise bike for 45 minutes at home.
Sun 14
- bike then run
I started out planning to do the 4 mile bike loop and then a 2 mile run. As I was coming up at where the 2 mile run would turnaround (while on the bike) I thought that would be a bit much since I was pretty tired already. So I did 4 miles on the bike (took 17 minutes), took 1.5 minutes to get back out to start running, then ran/walked 1 mile (to Manor and back). Took 31.5 minutes total, so the mile walk(mostly) took me 13 minutes.
Mon 15 (my 2^5 birthday!)
- run 2 mi
Changed my mind on my Monday workouts, I need running more than biking, so just going to run each Monday morning. I ran the 2 mile loop today, took me just over 20 minutes. I went a little different way, up Matterhorn and down Swiss because I think going down Fanning and up Linda Vista is what keeps killing my momentum. Either that helped, or it just helped that I didn't bike before it, because I managed to run for the first 6 minutes without stopping. I was at the mile point after 9 minutes, so slowed down (had to walk more) towards the end.
Wed 17
- swim 700m
Ended up swimming 1000m this time. It took me 24 minutes to get to 700m, then was 34 to get to 1000. My wind is still more of a problem than my muscles, but toward the end my arms were starting to feel it. I think I will bump up my planned swim distances based on this. Would be good to be doing 2000m at a time before the race. (maybe that's pushing it, but I'll bump them up some at least)
Thu 18
- bike 6 mi
I went and played some tennis this morning. After that I was still debating whether to do the bike ride too. I've been reading stuff about training / recovery / aerobic vs. anaerobic... and I'm all mixed up on what to do now. I'm thinking I'm going to change my schedule a bit to add more recovery days (so I actually get stronger rather than just burnt out), and I think I will swap some workouts for long walks to burn fat. I need to get more wind, but would also be very helpful to lose some weight. This morning I weigh 221.2, and I'd like to be at least below 215 for the race (but stronger and better wind), below that would be even better.
I'm thinking maybe I should schedule like this: day1: long walking day2: hard exercise day3: recover. Going to try this anyway, see what happens.
Fri 19
- Recovery (was run 2 mi)
Took my recovery day... I feel super strong already.
Sat 20
- Lots of walking (was swim 1000m)
Walked 4 miles, down to Cedar and West and back. Took me 1:12 to do it, and I was able to breathe fine the whole way, so I think it was a good walking workout.
Friday, September 19, 2008
New Schedule
Fri 19
- recovery
Sat 20
- lots of walking
Sun 21
- bike then run or bike-swim-bike-run (ride over to pool, swim, ride back, then run)
Mon 22
- morning walk / recover
Tue 23
- recover
Wed 24
- swim 1000m
Thu 25
- bike 8mi, run 2.5mi
Fri 26
- morning walk / recover
Sat 27
- BEER FEST! / recovery
Sun 28
- golfing (sorta like walking)
Mon 29
- run 3 mi
Tue 30
- recover
Wed 1
- swim 600m easy
Thu 2
- bike 10 mi
Fri 3
- recover
Sat 4
- Gilbert Cyclocross race
Sun 5
- recover
Mon 6
- run 3.5 mi
Tue 7
- recover
Wed 8
- swim 1000m
Thu 9
- bike 12 mi
Fri 10
- recover
Sat 11
- bike 6 mi
Sun 12
- Mesa Cyclocross
Mon 13
- run 3.5 mi
Tue 14
- recover
Wed 15
- swim 750m
Thu 16
- bike 12 mi
Fri 17
- recover
Sat 18
- Lake Powell triathlon
- recovery
Sat 20
- lots of walking
Sun 21
- bike then run or bike-swim-bike-run (ride over to pool, swim, ride back, then run)
Mon 22
- morning walk / recover
Tue 23
- recover
Wed 24
- swim 1000m
Thu 25
- bike 8mi, run 2.5mi
Fri 26
- morning walk / recover
Sat 27
- BEER FEST! / recovery
Sun 28
- golfing (sorta like walking)
Mon 29
- run 3 mi
Tue 30
- recover
Wed 1
- swim 600m easy
Thu 2
- bike 10 mi
Fri 3
- recover
Sat 4
- Gilbert Cyclocross race
Sun 5
- recover
Mon 6
- run 3.5 mi
Tue 7
- recover
Wed 8
- swim 1000m
Thu 9
- bike 12 mi
Fri 10
- recover
Sat 11
- bike 6 mi
Sun 12
- Mesa Cyclocross
Mon 13
- run 3.5 mi
Tue 14
- recover
Wed 15
- swim 750m
Thu 16
- bike 12 mi
Fri 17
- recover
Sat 18
- Lake Powell triathlon
Wednesday, September 17, 2008
new bike... maybe
So I've been looking to get a road bike lately, and I've been thinking of just getting a cyclocross bike and picking up some regular road tires for it to swap out. Today I went to Absolute Bikes and took a look to see what they had for cyclocross bikes. I don't want to go crazy right off here, so I was looking at the "cheaper" end, but they were still pretty pricey.
They had a specialized cross bike that was 1150, looked pretty nice not that I'd know what to look for. There was also a Giant for 7 or 800, but I didn't like the look of it as much (maybe just because the specialized is blue). There were also these other bikes that I'm not sure what they fit as. They looked like a cross between a cyclocross bike and a mountain bike. Tires a little bigger than cross, but smaller than mtb, and straight handlebars like a mountain bike. I think I want something that will work well on the road most importantly (since I already have a mountain bike), so these are probably out anyway, but they had me curious.
They had a specialized cross bike that was 1150, looked pretty nice not that I'd know what to look for. There was also a Giant for 7 or 800, but I didn't like the look of it as much (maybe just because the specialized is blue). There were also these other bikes that I'm not sure what they fit as. They looked like a cross between a cyclocross bike and a mountain bike. Tires a little bigger than cross, but smaller than mtb, and straight handlebars like a mountain bike. I think I want something that will work well on the road most importantly (since I already have a mountain bike), so these are probably out anyway, but they had me curious.
Sunday, September 14, 2008
Loops I can do
I worked with google maps a bit to find some standard loops for the distances I want to go. Putting this here so I can edit them, and add to them.
1 mile: to linda vista and Manor and back
2 miles: to linda vista and Wayman and back
2.5 miles: to linda vista and 4th and back
3 miles: down to 66, up steves, up to linda vista, up to matterhorn
4 miles: down to 66, up 4th to linda vista, up to matterhorn
6 miles: down to 66, up west and linda vista, up to matterhorn
8 miles: CC to butler to 4th to linda vista to matterhorn
10 miles: CC to butler to enterprise back down 66 up fanning
12 miles: CC to butler to enterprise to san fransisco to forest to lockett to home
14 miles:
1 mile: to linda vista and Manor and back
2 miles: to linda vista and Wayman and back
2.5 miles: to linda vista and 4th and back
3 miles: down to 66, up steves, up to linda vista, up to matterhorn
4 miles: down to 66, up 4th to linda vista, up to matterhorn
6 miles: down to 66, up west and linda vista, up to matterhorn
8 miles: CC to butler to 4th to linda vista to matterhorn
10 miles: CC to butler to enterprise back down 66 up fanning
12 miles: CC to butler to enterprise to san fransisco to forest to lockett to home
14 miles:
Saturday, September 13, 2008
schedule for powell tri on 10/18
So, I decided to try to do the Lake Powell triathlon in October. This gives me 5 weeks of real training to get ready. Here is the quick schedule I came up with, training about 6 days a week.
Sat 13
- swim 700m
Sun 14
- bike then run
Mon 15
- run 2 mi
Wed 17
- swim 700m
Thu 18
- bike 6 mi
Fri 19
- run 2 mi
Sat 20
- swim 1000m (was 800m)
Sun 21
- bike then run
Mon 22
- run 2.5 mi
Wed 24
- swim 1100m (was 800m)
Thu 25
- bike 8 mi
Fri 26
- run 2.5 mi
Sat 27
- BEER FEST! (back to start...haha)
Sun 28
- maybe go golfing
Mon 29
- run 3 mi
Wed 1
- swim 1100m (was 900m)
Thu 2
- bike 10 mi
Fri 3
- run 3 mi
Sat 4
- Gilbert Cyclocross race
Sun 5
- bike then run
Mon 6
- run 3.5 mi
Wed 8
- swim 1200m (was 1000m)
Thu 9
- bike 12 mi
Fri 10
- run 3.5 mi
Sat 11
- swim 1200m (was 1000m)
Sun 12
- Mesa Cyclocross
Mon 13
- run 4 mi
Wed 15
- swim 1300m (was 1000m)
Thu 16
- bike 14 mi
Sat 18
- Lake Powell triathlon
Sat 13
- swim 700m
Sun 14
- bike then run
Mon 15
- run 2 mi
Wed 17
- swim 700m
Thu 18
- bike 6 mi
Fri 19
- run 2 mi
Sat 20
- swim 1000m (was 800m)
Sun 21
- bike then run
Mon 22
- run 2.5 mi
Wed 24
- swim 1100m (was 800m)
Thu 25
- bike 8 mi
Fri 26
- run 2.5 mi
Sat 27
- BEER FEST! (back to start...haha)
Sun 28
- maybe go golfing
Mon 29
- run 3 mi
Wed 1
- swim 1100m (was 900m)
Thu 2
- bike 10 mi
Fri 3
- run 3 mi
Sat 4
- Gilbert Cyclocross race
Sun 5
- bike then run
Mon 6
- run 3.5 mi
Wed 8
- swim 1200m (was 1000m)
Thu 9
- bike 12 mi
Fri 10
- run 3.5 mi
Sat 11
- swim 1200m (was 1000m)
Sun 12
- Mesa Cyclocross
Mon 13
- run 4 mi
Wed 15
- swim 1300m (was 1000m)
Thu 16
- bike 14 mi
Sat 18
- Lake Powell triathlon
Thursday, September 11, 2008
swimming
Went swimming last night. Ended up doing 700 meters in 23 minutes. I paced myself a bit better I think, so it was less huffing and puffing at the end of the pool, and more constant swimming. I did use my fake backstroke (which just uses my legs pretty much) a few times.
I just checked my old posts from last year, and in May when I did 700m non-stop, it took me 20 minutes. Considering I stopped quite a bit last night, I think that I'm not that far off. Also though, since when I was done my training last year I still struggled a lot in the race, I need to get way better, hopefully before my next triathlon (whenever that will be, I need to put together a schedule and sign up for some).
I just checked my old posts from last year, and in May when I did 700m non-stop, it took me 20 minutes. Considering I stopped quite a bit last night, I think that I'm not that far off. Also though, since when I was done my training last year I still struggled a lot in the race, I need to get way better, hopefully before my next triathlon (whenever that will be, I need to put together a schedule and sign up for some).
Tuesday, September 9, 2008
catch up
Well, I see it has been a bit since I posted. I've been playing tennis, about 4 times in the last 3 weeks or so. Played 2 sets the first 3 times, but on Friday I had the day off, and we ended up playing 4 sets in the middle of the day (seemed too hot for Flagstaff that day). I haven't played tennis regularly in a very long time, but now I want to just keep playing... so much fun and good exercise.
I went swimming a couple times last week also... doing 500 meters the first time, then pushed it to 600 meters on Sunday. Took me around 22 minutes to do 600 meters. I need to look back at my posts from last year to see how that compares.
Last night I rode the exercise bike for about 40 minutes too... going to try to do a little something every day if I can.
The Arizona cyclocross series is starting up later in September. I'm missing the first race for an important beer drinking function, but I plan to try to make the other 5 races (or at least the second and see how demoralized I am afterward). Cyclocross looks like a lot of fun.
I went swimming a couple times last week also... doing 500 meters the first time, then pushed it to 600 meters on Sunday. Took me around 22 minutes to do 600 meters. I need to look back at my posts from last year to see how that compares.
Last night I rode the exercise bike for about 40 minutes too... going to try to do a little something every day if I can.
The Arizona cyclocross series is starting up later in September. I'm missing the first race for an important beer drinking function, but I plan to try to make the other 5 races (or at least the second and see how demoralized I am afterward). Cyclocross looks like a lot of fun.
Wednesday, August 6, 2008
Lockett Meadow / Inner Basin Trail
I did manage to go up to Lockett Meadow on Monday. The trail was much rockier than I was expecting, so I ended up just pushing my bike up most of the way. It started to get late and I was worried about being able to see while going down over the rocks, so I turned around early. I took some pictures with my new camera:
Monday, August 4, 2008
more pipeline
2 weeks ago tuesday, I went with a friend down pipeline again from my house, but we went way past where I have gone before. We did pipeline to these little windy rocky trails (looks like the pipeline road is blocked here for a bit), then back on pipeline up to Lower Oldham. Lower Oldham back down to Buffalo Park has a really fun downhill part at the start, then a long uphill with a bunch of rock obstacles (well, they are obstacles to me). We went across the new pedestrian bridge before splitting up to head home, cruising down that hill by the high school was pretty fun too. Took around an hour altogether I think... was good fun. I went and did this same ride on wednesday too... I think next time I will try to explore the other direction on Lower Oldham, up to the Mt. Elden lookout road to see how that is.
I've been swimming a few more times too. I think I only did 250m last sunday, but yesterday I went and did the 400m I planned to do.
I bought myself a digital camera yesterday because I want to start taking pictures as I explore around here. If the weather isn't too bad this afternoon (monsoon thunderstorms all week is the forecast) I want to drive up to Lockett Meadow, and take the bike out on the inner basin trail.
I've been swimming a few more times too. I think I only did 250m last sunday, but yesterday I went and did the 400m I planned to do.
I bought myself a digital camera yesterday because I want to start taking pictures as I explore around here. If the weather isn't too bad this afternoon (monsoon thunderstorms all week is the forecast) I want to drive up to Lockett Meadow, and take the bike out on the inner basin trail.
Tuesday, July 22, 2008
Pipeline Trail and the Pool
Got back out the last couple days. On sunday I hit the pipeline trail (which is right behind the house)... trying to ride up to Buffalo Park. I got very tired very quickly, but still made it further on this trail than I have before. I took the next "exit" down to the street... and this was not very far from where I started.
Yesterday I went to take a swim at the pool. I Swam for about 20 minutes, did around 8 50meter laps. It felt pretty good, I think I will try to do more swimming.
Yesterday I went to take a swim at the pool. I Swam for about 20 minutes, did around 8 50meter laps. It felt pretty good, I think I will try to do more swimming.
Wednesday, July 2, 2008
Campbell Mesa
I've decided to start mountain biking more regularly.... there are too many good trails around here to let my bike (and body) just sit around.
So, sunday I went to Campbell Mesa to check out the loops. I rode the longest one (Campbell Mesa loop... 4.9 miles). It was pretty fun, and I think about as tough a workout as I could handle at this point (which is to say, not a very tough workout). The loop is a singletrack trail that curves through the trees on the mesa. It has a few very small hills, and not too many rocky parts, so was pretty quick and fun. I think it took me around 45 minutes (I didn't really pay close attention).
Monday, I was still feeling pretty good, so I thought I'd go do the second smallest loop (Walnut Canyon loop). However, as soon as I got on my bike and started riding to the trailhead from the parking lot.... I was worked. I hadn't been sore, so I thought I was good to go, but I could tell right away it was worse than I thought. I changed my plan and did the much shorter Sinagua loop (1.9 miles). Since I started off tired, this was plenty. This loop seemed to have more rocky sections and turns, and a fun downhill part at the end that has some little rolling bumps.
I bought the Cosmic Ray arizona trails book a while ago... and I plan to stick to the "easy" ones for a while until I get a bit of wind back. There are a lot of other trails that sound fun (a big loop around Mt. Elden, Dry Lake Hills, etc).. but I think I need to get a bit more fit and a bit more practice on the bike before attempting those.
So, sunday I went to Campbell Mesa to check out the loops. I rode the longest one (Campbell Mesa loop... 4.9 miles). It was pretty fun, and I think about as tough a workout as I could handle at this point (which is to say, not a very tough workout). The loop is a singletrack trail that curves through the trees on the mesa. It has a few very small hills, and not too many rocky parts, so was pretty quick and fun. I think it took me around 45 minutes (I didn't really pay close attention).
Monday, I was still feeling pretty good, so I thought I'd go do the second smallest loop (Walnut Canyon loop). However, as soon as I got on my bike and started riding to the trailhead from the parking lot.... I was worked. I hadn't been sore, so I thought I was good to go, but I could tell right away it was worse than I thought. I changed my plan and did the much shorter Sinagua loop (1.9 miles). Since I started off tired, this was plenty. This loop seemed to have more rocky sections and turns, and a fun downhill part at the end that has some little rolling bumps.
I bought the Cosmic Ray arizona trails book a while ago... and I plan to stick to the "easy" ones for a while until I get a bit of wind back. There are a lot of other trails that sound fun (a big loop around Mt. Elden, Dry Lake Hills, etc).. but I think I need to get a bit more fit and a bit more practice on the bike before attempting those.
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