Well, so far most of December I have been out of commission with some sort of head cold/allergy deal. But, I've now decided that it isn't bad enough to stop me, so today was my first workout in a while. I'm not all that structured yet, so I'll just add to this post as I get more work in.
12/10 - treadmill run. 4 miles in 44 minutes. I did 10/10/13/11 minute miles. 1 degree incline.
12/14 - Trainer, 45 minutes, easy
12/17 - Weights:
squats - 3 x 12 x 180
lats - 3 x 12 x 50?
abs - 3 x 12 x 35
leg extensions - 3 x 12 x 60
rows - 12, 10, 8 x 85 (bad form... biceps working too much)
back extensions - 3 x 12 x 10
12/19 - AZ Cyclocross State Championships
started the cat 4 race, but was dead after a lap +a little. Did make it up the nasty hill twice before feeling like I had to cough out a lung. I definitely need to include more speed training to expect to get any better at cross... my regular slow/distance stuff does nothing for me in these types of races. Should be doing it anyway.
12/28 - Back from Christmas vacation... now I have only 3 weeks left until the half marathon, need to get cracking. Ran for 30 minutes on the treadmill, 12:00 miles mostly, with 5 1-minute intervals at <8 minute mile pace....ran for 2.26 miles total.
12/29 - Went snowboarding in the morning, was some decent work on my legs.
12/30 - Went splitboarding first thing this morning... my legs are wrecked! Skinned around for almost 2 hours total, didn't even get to take any turns. I thought I was at a place steep enough to ride (after deciding nothing looked that great)... but it wasn't, I just had to switch back to touring mode right away.
12/31 - Made sure I worked out today before destroying myself tonight. Rode the exercise bike at the gym for 30 minutes.... after that I did a couple squats and lat pulls, but just wasn't feeling it.
Thursday, December 10, 2009
Monday, November 23, 2009
Madness: Official!
Okay, so nothing convinced me that going for the Ironman AZ next year is crazy, so as of noon today (when registration opened), I am registered! Also, last week I got a very persuasive email from USAT about early registration for the new Alcatraz Triathlon... and since I don't want to have to win a lottery to get in to the Escape from Alcatraz race, I jumped on it. So now my master plan for 2010 is even more locked down (and serious).
- January: PF Chang's half marathon
- June: Boise Ironman 70.3
- August: Alcatraz Triathlon
- November: Ironman Arizona
I think I should try to figure out another 70.3 to do between Boise and Phoenix... I could possibly still do the Mountain Man at the beginning of August and Alcatraz at the end of the month... may be the best choice.
- January: PF Chang's half marathon
- June: Boise Ironman 70.3
- August: Alcatraz Triathlon
- November: Ironman Arizona
I think I should try to figure out another 70.3 to do between Boise and Phoenix... I could possibly still do the Mountain Man at the beginning of August and Alcatraz at the end of the month... may be the best choice.
Wednesday, November 11, 2009
Madness!
Well, I'm thinking about accelerating my plans to get to Ironman distance. I want to do a flat course for my first Ironman, and it just so happens that IM Arizona is one of the flattest there is. Since that is held in November, I'm thinking it is better to try it this coming year, rather than waiting a full year+ from my first 70.3.
So, here is my new master plan for 2010:
- January: PF Chang's half marathon
- February: Lost Dutchmen marathon
- June: Boise Ironman 70.3
- August: Mountain Man 70.3
- November: Ironman Arizona
I'm iffy about the Lost Dutchmen race, but the rest of that seems like a solid ramp-up. It might be better to find a different full marathon to do maybe in March or April. I would try to peak in June and then again in November (hopefully a higher peak). It's less than 2 weeks until the IMAZ registration opens, I'll have to decide whether this is nuts by then.
So, here is my new master plan for 2010:
- January: PF Chang's half marathon
- February: Lost Dutchmen marathon
- June: Boise Ironman 70.3
- August: Mountain Man 70.3
- November: Ironman Arizona
I'm iffy about the Lost Dutchmen race, but the rest of that seems like a solid ramp-up. It might be better to find a different full marathon to do maybe in March or April. I would try to peak in June and then again in November (hopefully a higher peak). It's less than 2 weeks until the IMAZ registration opens, I'll have to decide whether this is nuts by then.
Monday, November 2, 2009
Amica Sprint Championship
So I signed up quite a while ago for the last race in this new Amica Sprint series, the Championship down at Lake Pleasant in Phoenix. Now that it was coming around I really didn't feel that much like doing the race, but afterward I am glad I did (isn't that always the way).
The water at the lake seemed colder than even Lake Powell a couple weeks ago, which seems odd to me. But this time I was able to get out there and float around a bit, let the cold water get in my wetsuit and get warmed up. When the swim started I think I started a little fast, but then I got into a decent rhythm. I still have a hard time breathing properly when in an open water swim... I just breathe on every other stroke, rather than 4 or 6 like I can manage in a pool now. Not sure what that is, but I'm sure it isn't helping my times. Also, I need to find some new goggles to use there. It seems like mine are fine in the pool most of the time, but in races I just seem to have problems with them. I think a different (darker) tint would be good too. So, I managed the swim okay, and felt pretty good about it... and also managed to run up the boat ramp and actually pass people there. Total time for the swim and T1 was 21:51 (I think that's both).
This time in T1 I was more prepared than Lake Powell. I got my wetsuit off, and my socks and shoes on, got my watch on this time, and made my way out to the bike. The bike course was a lot more hilly than I was thinking from looking at google maps before. It was 2 main laps out and back, and each one had 3 hills on it I think. The hills as always killed my speed (well duh). But, the downhills were fun, I think I got over 30 maybe 6 different times. For some reason, after those 2 out and back laps, they have a little extra detour on the way back to transition. I don't know why they decided this race should be extra long on the bike (17 miles rather than around 12), but this little detour had a couple hills too. Time on the bike was 1:08:14, el pokey (14.4 mph).
Now for the run. I don't know if it was something I ate the night before (philly cheesesteak maybe not such a good idea), or my gatorade and bananas during the race, but either way, on the run my stomach was stabbing me. Every step would hurt or feel uncomfortable at best. I tried to find ways to run without bouncing so much, but to no avail. So, I alternated running and walking a lot, and was pretty slow overall. I felt like I had more juice than that, but would stop because of my stomach. Total time on the run ended up being 35:31, pretty slow, but not bad considering. I was still hoping I might break 2:00 for the whole race, so I fought through a bit more at the end (and always run more at the end with the people all there).... but that wasn't enough. Final time was 2:05:36.... not too far off my goal/estimate.
The water at the lake seemed colder than even Lake Powell a couple weeks ago, which seems odd to me. But this time I was able to get out there and float around a bit, let the cold water get in my wetsuit and get warmed up. When the swim started I think I started a little fast, but then I got into a decent rhythm. I still have a hard time breathing properly when in an open water swim... I just breathe on every other stroke, rather than 4 or 6 like I can manage in a pool now. Not sure what that is, but I'm sure it isn't helping my times. Also, I need to find some new goggles to use there. It seems like mine are fine in the pool most of the time, but in races I just seem to have problems with them. I think a different (darker) tint would be good too. So, I managed the swim okay, and felt pretty good about it... and also managed to run up the boat ramp and actually pass people there. Total time for the swim and T1 was 21:51 (I think that's both).
This time in T1 I was more prepared than Lake Powell. I got my wetsuit off, and my socks and shoes on, got my watch on this time, and made my way out to the bike. The bike course was a lot more hilly than I was thinking from looking at google maps before. It was 2 main laps out and back, and each one had 3 hills on it I think. The hills as always killed my speed (well duh). But, the downhills were fun, I think I got over 30 maybe 6 different times. For some reason, after those 2 out and back laps, they have a little extra detour on the way back to transition. I don't know why they decided this race should be extra long on the bike (17 miles rather than around 12), but this little detour had a couple hills too. Time on the bike was 1:08:14, el pokey (14.4 mph).
Now for the run. I don't know if it was something I ate the night before (philly cheesesteak maybe not such a good idea), or my gatorade and bananas during the race, but either way, on the run my stomach was stabbing me. Every step would hurt or feel uncomfortable at best. I tried to find ways to run without bouncing so much, but to no avail. So, I alternated running and walking a lot, and was pretty slow overall. I felt like I had more juice than that, but would stop because of my stomach. Total time on the run ended up being 35:31, pretty slow, but not bad considering. I was still hoping I might break 2:00 for the whole race, so I fought through a bit more at the end (and always run more at the end with the people all there).... but that wasn't enough. Final time was 2:05:36.... not too far off my goal/estimate.
Monday, October 26, 2009
AZCross Race #1 (and not #2)
So, the first 2 races of the AZCross series were this weekend right here in Flagstaff... I was all excited to try cross again... then I actually tried cross again. I knew I was in trouble after doing a practice lap... course was fun, but I still feel just really slow.
When the race started I was just trying to see how long I could keep up with the pack, and it wasn't very long. Race went around some flat stuff, then over a couple barriers, then down this rocky dirt path (which scared the crap out of me with a ton of other riders and dust everywhere)... then a sharp left here which I almost ate it at (knew it was tricky from the practice run). I came in with speed and barely made the thing, was bouncing all over the place... just hung on. After that part was the rest of the uphill dirt track, this is where I was finally left behind. I still cannot understand why I'm so slow on the bike (in cross or tris)... driving me nuts. During triathlons I see guys that look like they weigh 300 cruising right past me on hills, I don't get it. I think I need to adjust my seat back up a bit... but I don't think that will make any difference.
Anyway, after the practice lap, I estimated that I probably could manage 2 laps in the race. This was a bad idea to think about, because once I did make 2 laps and they said "2 to go", I was already giving up. Cyclocross is fun, but I still worry too much about being in people's way (you know, people who can actually compete). I just called it a day at 2 laps, but I probably could've a and should've finished. Oh well.
After that showing I decided not to do the race on sunday morning. I am still a bit congested from this cold, so I wasn't really comfortable doing the first one anyway. So, now coming up this weekend I have my last triathlon of the year, then more 'cross races down in phoenix, 14th and 28th I think I will do, maybe not the night race on the 7th.
When the race started I was just trying to see how long I could keep up with the pack, and it wasn't very long. Race went around some flat stuff, then over a couple barriers, then down this rocky dirt path (which scared the crap out of me with a ton of other riders and dust everywhere)... then a sharp left here which I almost ate it at (knew it was tricky from the practice run). I came in with speed and barely made the thing, was bouncing all over the place... just hung on. After that part was the rest of the uphill dirt track, this is where I was finally left behind. I still cannot understand why I'm so slow on the bike (in cross or tris)... driving me nuts. During triathlons I see guys that look like they weigh 300 cruising right past me on hills, I don't get it. I think I need to adjust my seat back up a bit... but I don't think that will make any difference.
Anyway, after the practice lap, I estimated that I probably could manage 2 laps in the race. This was a bad idea to think about, because once I did make 2 laps and they said "2 to go", I was already giving up. Cyclocross is fun, but I still worry too much about being in people's way (you know, people who can actually compete). I just called it a day at 2 laps, but I probably could've a and should've finished. Oh well.
After that showing I decided not to do the race on sunday morning. I am still a bit congested from this cold, so I wasn't really comfortable doing the first one anyway. So, now coming up this weekend I have my last triathlon of the year, then more 'cross races down in phoenix, 14th and 28th I think I will do, maybe not the night race on the 7th.
Wednesday, October 21, 2009
Lake Powell Olympic Triathlon
So, I finished, but wasn't that happy with the result... I felt slow.
First off, the people who run this race should make the timing of things much more clear. Since it takes place in Arizona and Utah, they should list all the important times in both time zones. I just barely made it to the water in time for the start because I thought I had a whole extra hour. I literally stepped in to the lake as the guy was counting down from 10... then I had to swim through a bunch of later starters on my way out... considering that, I was pretty happy with the swim, at least with the first lap. I did not make it to the pre-race meetings, and wasn't sure if there were 2 laps or one, but I should've known there were two. First lap I felt really good, and was getting a good rhythm, but then I had to watch people to see if there was one lap or two... seeing them turn as we got back to the beach was a little disappointing. I managed the second lap, but I think it was considerably slower than the first. All in all though, a 40 minute time is about what I was expecting (especially if that is counting the time running up the boat launch).
So then on to the bike. In transition I forgot to put on my gps watch, I was not happy about that either. I've removed my bike computer because the watch is just as good (better really for 2 events), so now I had no idea of distance/pace/etc. Not the end of the world as I just went as hard as I felt I could, but still nice to keep track of. The nasty hill was as brutal as last year, and then just as bad the second time around... but on the plus side, the fun downhill was just as fun. My time on the bike overall was not too far off where I thought I would be, I thought I should break 1:30, but oh well.
So then on to the run. I think I drank a bit more gatorade and had some banana in transition (maybe the banana was in T1)... then I took off. Now I had remembered to put on my watch, but as always it was taking a long time to acquire the satellites. So I was fidgeting with it for a while. That first bit of the run I felt pretty strong (not knowing my pace), I didn't have to walk for quite a while. But once I started walking here and there it seemed like I deteriorated. I would start up jogging but just peter out quickly. I couldn't get a good pattern going even (e.g. run a minute, walk a minute). I was very thirsty when I arrived at the first water station, and very disheartened to find there were no cups... that again took a lot of wind out of my sails. Managed to continue, luckily the other water station had cups, and they both did on my way back too. I just struggled the whole way, walking quite a lot and just sorta angry. I need to look at my output from my watch to see just how bad it was, the time was not too far off, so maybe it just felt worse than it was.
Anyway, not bad overall, but I was exhausted and sore after (both hip flexors were killing me on the run, as well as my back and neck... definitely need to spend a lot of time in the weight room this winter). After the race, we spent the rest of the weekend in southern Utah, going to Zion and Bryce Canyon national parks (among others). Those were both beautiful, and I want to go back sometime to do some hiking (when not all broken down, sick, and with a 5 year old).
First off, the people who run this race should make the timing of things much more clear. Since it takes place in Arizona and Utah, they should list all the important times in both time zones. I just barely made it to the water in time for the start because I thought I had a whole extra hour. I literally stepped in to the lake as the guy was counting down from 10... then I had to swim through a bunch of later starters on my way out... considering that, I was pretty happy with the swim, at least with the first lap. I did not make it to the pre-race meetings, and wasn't sure if there were 2 laps or one, but I should've known there were two. First lap I felt really good, and was getting a good rhythm, but then I had to watch people to see if there was one lap or two... seeing them turn as we got back to the beach was a little disappointing. I managed the second lap, but I think it was considerably slower than the first. All in all though, a 40 minute time is about what I was expecting (especially if that is counting the time running up the boat launch).
So then on to the bike. In transition I forgot to put on my gps watch, I was not happy about that either. I've removed my bike computer because the watch is just as good (better really for 2 events), so now I had no idea of distance/pace/etc. Not the end of the world as I just went as hard as I felt I could, but still nice to keep track of. The nasty hill was as brutal as last year, and then just as bad the second time around... but on the plus side, the fun downhill was just as fun. My time on the bike overall was not too far off where I thought I would be, I thought I should break 1:30, but oh well.
So then on to the run. I think I drank a bit more gatorade and had some banana in transition (maybe the banana was in T1)... then I took off. Now I had remembered to put on my watch, but as always it was taking a long time to acquire the satellites. So I was fidgeting with it for a while. That first bit of the run I felt pretty strong (not knowing my pace), I didn't have to walk for quite a while. But once I started walking here and there it seemed like I deteriorated. I would start up jogging but just peter out quickly. I couldn't get a good pattern going even (e.g. run a minute, walk a minute). I was very thirsty when I arrived at the first water station, and very disheartened to find there were no cups... that again took a lot of wind out of my sails. Managed to continue, luckily the other water station had cups, and they both did on my way back too. I just struggled the whole way, walking quite a lot and just sorta angry. I need to look at my output from my watch to see just how bad it was, the time was not too far off, so maybe it just felt worse than it was.
Anyway, not bad overall, but I was exhausted and sore after (both hip flexors were killing me on the run, as well as my back and neck... definitely need to spend a lot of time in the weight room this winter). After the race, we spent the rest of the weekend in southern Utah, going to Zion and Bryce Canyon national parks (among others). Those were both beautiful, and I want to go back sometime to do some hiking (when not all broken down, sick, and with a 5 year old).
Wednesday, October 7, 2009
10.5 - 10.11 Schedule
mon - strength
did this at lunchtime
tue - swim :45 run :30
swam for 30 minutes, and then ran for 15
wed - bike 1:00
thu - run :45
fri - off
sat - swim 1:00 bike 1:00
sun - brick b 1:00, r :30
did this at lunchtime
tue - swim :45 run :30
swam for 30 minutes, and then ran for 15
wed - bike 1:00
thu - run :45
fri - off
sat - swim 1:00 bike 1:00
sun - brick b 1:00, r :30
Monday, September 21, 2009
9.21 - 9.27 Schedule
Well, I'm going on vacation, so I'm only going to put stuff for monday and tuesday. Rest of the week will be a free for all (maybe golfing, maybe running, maybe whatever).
monday - strength training
did this at lunchtime. For some reason I'm pretty good about getting this done... I need to keep at this over the winter
tuesday - swim 1:00, run :45
not sure if I went swimming or running on that tuesday. I did go for one run while in Vermont, bit over 30 minutes at 10 min./mi. Also, we played golf a couple times, which is something at least. Blew my diet while there, returned +6 pounds or so.
monday - strength training
did this at lunchtime. For some reason I'm pretty good about getting this done... I need to keep at this over the winter
tuesday - swim 1:00, run :45
not sure if I went swimming or running on that tuesday. I did go for one run while in Vermont, bit over 30 minutes at 10 min./mi. Also, we played golf a couple times, which is something at least. Blew my diet while there, returned +6 pounds or so.
Tuesday, September 15, 2009
9.14 - 9.20 Schedule
big schedule this week... yikes
mon - strength
did my weight workout at lunchtime
tue - swim 1:00
went swimming at lunch. Did 1500m in ~40 mins.
2 weeks in to my diet and I've lost 10 pounds, 216.
wed - run :45
ran this wednesday morning instead. Went around 3 miles in around 32.5 minutes (started running before my watch could find the satellites... it is slow).
thu - bike 1:00
- run :30
biked for 1:00 at the gym, then ran for 10 mins.
fri - bike 1:00
think I rode the trainer for about 40 minutes... not sure.
sat - swim 1:00
- run 1:00
didn't do anything on saturday, walked around some for the Open Studios but thats it
sun - bike 2:30
rode the bike for only about 20 minutes (trainer)... having motivation problems it seems.
mon - strength
did my weight workout at lunchtime
tue - swim 1:00
went swimming at lunch. Did 1500m in ~40 mins.
2 weeks in to my diet and I've lost 10 pounds, 216.
wed - run :45
ran this wednesday morning instead. Went around 3 miles in around 32.5 minutes (started running before my watch could find the satellites... it is slow).
thu - bike 1:00
- run :30
biked for 1:00 at the gym, then ran for 10 mins.
fri - bike 1:00
think I rode the trainer for about 40 minutes... not sure.
sat - swim 1:00
- run 1:00
didn't do anything on saturday, walked around some for the Open Studios but thats it
sun - bike 2:30
rode the bike for only about 20 minutes (trainer)... having motivation problems it seems.
Wednesday, September 9, 2009
9.7 - 9.13 Schedule
mon - strength
didn't do this b/c I was driving back from California. I will try to get it in some other day
tue - swim 1:00
did a smaller swim wednesday morning. 800m in 25 mins or so.
wed - run :45
ran :30 on thursday on the treadmill
thu - swim 1:00
did a swim on friday. had a bit of a warmup and then did 10 lengths of sprints at about 18 seconds per 25m, which is really fast for me. then did a cooldown, think I ended up doing about 1600 in 40 mins.
fri - off
sat - bike 1:00
had Fox so I didn't do this. was going to use the trainer, but didn't feel like it and the doctor told me to stop exercising late if I want to get rid of my sleeping problems.
sun - brick: b-1:00 r-:30
didn't do this either, but I did go play a bonus baseball game... not nearly the same, but something at least.
didn't do this b/c I was driving back from California. I will try to get it in some other day
tue - swim 1:00
did a smaller swim wednesday morning. 800m in 25 mins or so.
wed - run :45
ran :30 on thursday on the treadmill
thu - swim 1:00
did a swim on friday. had a bit of a warmup and then did 10 lengths of sprints at about 18 seconds per 25m, which is really fast for me. then did a cooldown, think I ended up doing about 1600 in 40 mins.
fri - off
sat - bike 1:00
had Fox so I didn't do this. was going to use the trainer, but didn't feel like it and the doctor told me to stop exercising late if I want to get rid of my sleeping problems.
sun - brick: b-1:00 r-:30
didn't do this either, but I did go play a bonus baseball game... not nearly the same, but something at least.
Tuesday, September 8, 2009
Personal Records
--Overall Times--
-- Running Only --
--Swim Times--
--Bike Times--
--Run Times--
| Distance | Time | Event | Finishes |
|---|---|---|---|
| Sprint | 1:28:24 | 2016 Mountain Man | 12 |
| Olympic | 3:04:07 | 2017 Mountain Man | 6 |
| Xterra | 4:00:00 | 2007 Xterra Deuces Wild | 1 |
| Half Ironman | 6:47:54 | 2015 Mountain Man | 4 |
| Ironman | 15:47:09 | 2010 Ironman Arizona | 1 |
-- Running Only --
| Distance | Time | Pace/mi | Event | Finishes |
|---|---|---|---|---|
| Half Marathon | 2:21:54 | 10:50 | 2010 Rock and Roll Arizona | 5 |
| Marathon | 5:38:21 | 12:54 | 2017 St. George | 1 |
--Swim Times--
| Distance | Time | Pace / 100m | Event |
|---|---|---|---|
| 400m | 08:41 | 2:10 | 2010 Tempe International |
| 750m | 14:30 | 1:56 | 2010 Aukeman |
| 1500m | 33:22 | 2:13 | 2011 Tempe International |
| 1.2mi | 36:18 | 1:53 | 2015 Mountain Man |
| 2.4mi | 1:17:51 | 2:00 | 2016 Ironman Lake Tahoe |
--Bike Times--
| Distance | Time | Pace (mph) | Event |
|---|---|---|---|
| 20k | 34:42 | 21.4 | 2015 Mountain Man |
| 40k | 1:19:59 | 18.6 | 2016 Mountain Man |
| 56mi | 3:12:26 | 17.5 | 2015 Mountain Man |
| 112mi | 7:23:10 | 15.2 | 2010 Ironman Arizona |
--Run Times--
| Distance | Time | Pace / mi | Event |
|---|---|---|---|
| 5k | 26:27 | 8:32 | 2010 Aukeman |
| 10k | 1:05:35 | 10:45 | 2017 Mountain Man |
| 13.1mi | 2:52:09 | 13:09 | 2010 Ironman 70.3 Boise |
| 26.2mi | 6:38:15 | 15:12 | 2010 Ironman Arizona |
Monday, September 7, 2009
Anthem Reverse Sprint
I did the Anthem sprint on Saturday morning... was a fun race, and it was my best overall so far I think. This was a true reverse, so the run was first. The mass-start was pretty cool, I think it pushed me to try not to walk at all. After a couple minutes of running around 8 min miles, I decided I'd try to stay under 9 for the first mile, then under 10 for the second and under 11 for the third. I managed the first mile fine and just kept going... I only ended up walking twice, and I kept those to only 20 seconds or so. Finished the run at 27 minutes, which I think is a record for me... so that's pretty cool.
The bike was harder than I expected... I thought it was going to be more flat, but there is a bit of a hill there. Looks like it was about 150 ft up and down x3 laps. Ended up averaging 16.4 mph, I'm happy with that. On the second lap, I really tried to work on the uphill parts, but I think on the third lap I was just spent.
The swim was okay, but I screwed up a bit. I forgot to take off my number, so I could feel it dragging behind me the whole time. I doubt that really affected my time much at all, but it was irritating. Plus the whole passing / congestion was a mess in the pool. I clocked somebody once with the back of my hand (think it hurt me more than them), and had a hard time getting past a couple people. I think I prefer the open water swims, but those are scary too (kicks to the head at the beginning, etc). Managed to keep the swim to under 10 minutes, so I'm happy with that too.
Of course, after the race I went out to San Diego to meet some friends, and drank too much, then went to Laguna Beach and drank too much again. Now why I decided to go and make myself feel terrible after making myself feel really great on Saturday, I don't know.
The bike was harder than I expected... I thought it was going to be more flat, but there is a bit of a hill there. Looks like it was about 150 ft up and down x3 laps. Ended up averaging 16.4 mph, I'm happy with that. On the second lap, I really tried to work on the uphill parts, but I think on the third lap I was just spent.
The swim was okay, but I screwed up a bit. I forgot to take off my number, so I could feel it dragging behind me the whole time. I doubt that really affected my time much at all, but it was irritating. Plus the whole passing / congestion was a mess in the pool. I clocked somebody once with the back of my hand (think it hurt me more than them), and had a hard time getting past a couple people. I think I prefer the open water swims, but those are scary too (kicks to the head at the beginning, etc). Managed to keep the swim to under 10 minutes, so I'm happy with that too.
Of course, after the race I went out to San Diego to meet some friends, and drank too much, then went to Laguna Beach and drank too much again. Now why I decided to go and make myself feel terrible after making myself feel really great on Saturday, I don't know.
Tuesday, September 1, 2009
8.31 - 9.6 Schedule
mon - strength
did this at lunchtime
tue - This is also day 1 of trying Nutrisystem. Weight: 226 lbs.
swim 1:00
swam 2250 meters at lunch
run 1:00
ran for :30 late
wed - bike 1:00
Rode for 1:13 at lunchtime. Was really tired/sluggish after a while, but when I got all the way home I noticed that I had a flat back tire... not sure where that happened exactly... may have contributed. I went 14.9 miles, for an avg speed of 12.1 mph. Looks like it was mostly downhill on the way out, so I just went too far (turned around at 28 mins)... and had more work to do to get back.
thu - swim 1:00
- run :30
didn't end up training thursday... call it taper for the race
fri - bike 1:00
ditto for friday
sat - Anthem Reverse Triathlon
sun - Brick bike 2:00, run :30
drinking in laguna beach is about the same as this right?
did this at lunchtime
tue - This is also day 1 of trying Nutrisystem. Weight: 226 lbs.
swim 1:00
swam 2250 meters at lunch
run 1:00
ran for :30 late
wed - bike 1:00
Rode for 1:13 at lunchtime. Was really tired/sluggish after a while, but when I got all the way home I noticed that I had a flat back tire... not sure where that happened exactly... may have contributed. I went 14.9 miles, for an avg speed of 12.1 mph. Looks like it was mostly downhill on the way out, so I just went too far (turned around at 28 mins)... and had more work to do to get back.
thu - swim 1:00
- run :30
didn't end up training thursday... call it taper for the race
fri - bike 1:00
ditto for friday
sat - Anthem Reverse Triathlon
sun - Brick bike 2:00, run :30
drinking in laguna beach is about the same as this right?
Tuesday, August 25, 2009
8.24 - 8.30 Schedule
supposed to have a big week here (11:15)... not sure how I can do the saturday stuff though... may have to substitute more trainer riding
mon - strength
did this at lunchtime. Was able to go through easier now that I know all the exercises (even found the back-extension table thing). I kept most of the weights and reps the same, don't want to push it too much. Will probably try to go up in a few next week.
tue - swim 1:00
Swam for 1:00 after dropping Fox off at school. Went 2200m, with 15-20s rests between every 50m. My breathing seems to be improving, I can go two whole strokes per breath, sometimes 3 (for me a stroke is left-right... that may really be 2 "strokes").
- run 1:00
Ran after work. I ran for an hour, going almost exactly 5 miles (whoa there... slow down)... with 4 1-minute intervals of el speed in there.
wed - bike 1:00
Rode the trainer, but only for about 35 minutes before I started getting sore. I don't know why, but it seems like I can't sit in the saddle for very long on the trainer. I need to try to ride outside more instead and see if that is any better.
thu
went to the doctors thursday about my problems sleeping. One thing she said was that I need to exercise earlier if possible. So, I went soon after 5 to try to go swim and run. Of course, there is some water aerobics class in the pool from 5:30-6:30... so I decided to run first.
- run :30
ran on the treadmill for :30. Was at 4.5mph or 4.3 mph... slow pace trying to keep my hr down. Toward the end my hr was about 140.
- swim 1:00
for the swim today I was supposed to do wind sprints. I had forgotten that the book says you should be well rested before starting... so much for that. I did a little warmup (had already warmed up running), then I started. I did 16 50m sprints, times started at 45s, but got up to almost 55s. I would rest until the next whole minute (so ~1:15 rest). I haven't done the time trial my book suggests yet, which is supposed to be used to measure these sprints. I just estimated I would be about 1:00 per 50 in the TT (that may be a little slow, but is close I think).
fri - bike :45
rode this morning. Only ended up doing :35 minutes. was supposed to be an easy flat ride, but living where I do, that is hard to do in any direction from the house. Went 7.8 miles, for a 13.2 mph avg. Avg hr was 143 (not quite as slow as I should, but not too bad).
sat - swim 1:00
- run 1:00
didn't do this because I had Fox all weekend.
sun - bike 3:00
ditto for sunday
mon - strength
did this at lunchtime. Was able to go through easier now that I know all the exercises (even found the back-extension table thing). I kept most of the weights and reps the same, don't want to push it too much. Will probably try to go up in a few next week.
tue - swim 1:00
Swam for 1:00 after dropping Fox off at school. Went 2200m, with 15-20s rests between every 50m. My breathing seems to be improving, I can go two whole strokes per breath, sometimes 3 (for me a stroke is left-right... that may really be 2 "strokes").
- run 1:00
Ran after work. I ran for an hour, going almost exactly 5 miles (whoa there... slow down)... with 4 1-minute intervals of el speed in there.
wed - bike 1:00
Rode the trainer, but only for about 35 minutes before I started getting sore. I don't know why, but it seems like I can't sit in the saddle for very long on the trainer. I need to try to ride outside more instead and see if that is any better.
thu
went to the doctors thursday about my problems sleeping. One thing she said was that I need to exercise earlier if possible. So, I went soon after 5 to try to go swim and run. Of course, there is some water aerobics class in the pool from 5:30-6:30... so I decided to run first.
- run :30
ran on the treadmill for :30. Was at 4.5mph or 4.3 mph... slow pace trying to keep my hr down. Toward the end my hr was about 140.
- swim 1:00
for the swim today I was supposed to do wind sprints. I had forgotten that the book says you should be well rested before starting... so much for that. I did a little warmup (had already warmed up running), then I started. I did 16 50m sprints, times started at 45s, but got up to almost 55s. I would rest until the next whole minute (so ~1:15 rest). I haven't done the time trial my book suggests yet, which is supposed to be used to measure these sprints. I just estimated I would be about 1:00 per 50 in the TT (that may be a little slow, but is close I think).
fri - bike :45
rode this morning. Only ended up doing :35 minutes. was supposed to be an easy flat ride, but living where I do, that is hard to do in any direction from the house. Went 7.8 miles, for a 13.2 mph avg. Avg hr was 143 (not quite as slow as I should, but not too bad).
sat - swim 1:00
- run 1:00
didn't do this because I had Fox all weekend.
sun - bike 3:00
ditto for sunday
Tuesday, August 18, 2009
8.17 - 8.23 Schedule
Proper schedule.... you wanted it (who?) you got it! I just wrote out an ambitious master plan for the next 9 weeks up to the Lake Powell Tri. This plan is from the "improved olympic performance" section of my training plans book.... just skipping the first 15 weeks. So, I'm not sure how it will work, and if I can handle it yet (next couple weeks are supposed to be 11:15 hours of training time)... but I will see how it goes.
Mon - Swim 2x400m, then 2x200m
did this around 6. Think it took around 30 minutes total.
Tue - Strength training 1:00
went to the weight room for :45... need to figure out what a back extension is
Wed - Bike 1:00
managed to do :40 on the trainer before I started getting sore (sitting only, not tired sore). I think I need to get more cycling shorts and always wear them... was just plain uncomfortable.
Thu - Swim :45;
went to the pool right after dropping Fox off at school. Swam for about 40 minutes, I think I went 1300m in that time, but it may have been 1700. Took around 15s rests between 50s, and was breathing pretty well the whole time (going 2-3 full strokes between breaths).
Run :30
ran around my neighborhood at lunchtime. Went 2.63 miles in 32 minutes (started walking again at 30, but didn't hit the lap button right off). My heart rate got up to 180 at one point, averaged 165... kinda high.
Fri - Run 1:00 - aggressive in all zones
ran 3.88 miles in 51 minutes, for a 13:15 min/mi pace. Think I hadn't eaten enough because I just got really tired after about 30 minutes, and never really recovered. Kept heart rate pretty low (avg 146, top 168).
Sat - OFF
Sun - Bike 1:15 - zones 1-2, rolling course
Didn't end up doing this one. I had a baseball game in the morning, and then poker for a long time later. Was going to try to squeeze it in on monday, but decided that would be overload for this next week.
Mon - Swim 2x400m, then 2x200m
did this around 6. Think it took around 30 minutes total.
Tue - Strength training 1:00
went to the weight room for :45... need to figure out what a back extension is
Wed - Bike 1:00
managed to do :40 on the trainer before I started getting sore (sitting only, not tired sore). I think I need to get more cycling shorts and always wear them... was just plain uncomfortable.
Thu - Swim :45;
went to the pool right after dropping Fox off at school. Swam for about 40 minutes, I think I went 1300m in that time, but it may have been 1700. Took around 15s rests between 50s, and was breathing pretty well the whole time (going 2-3 full strokes between breaths).
Run :30
ran around my neighborhood at lunchtime. Went 2.63 miles in 32 minutes (started walking again at 30, but didn't hit the lap button right off). My heart rate got up to 180 at one point, averaged 165... kinda high.
Fri - Run 1:00 - aggressive in all zones
ran 3.88 miles in 51 minutes, for a 13:15 min/mi pace. Think I hadn't eaten enough because I just got really tired after about 30 minutes, and never really recovered. Kept heart rate pretty low (avg 146, top 168).
Sat - OFF
Sun - Bike 1:15 - zones 1-2, rolling course
Didn't end up doing this one. I had a baseball game in the morning, and then poker for a long time later. Was going to try to squeeze it in on monday, but decided that would be overload for this next week.
Monday, August 17, 2009
Los Alamos Triathlon
Friday night I drove out to Los Alamos (stopping in Albuquerque to pick up my mom) for the Los Alamos Sprint triathlon. This was a different race for me, first I've ever seen that is bike-swim-run, first I've done that is any weird order.
The bike started out through a little bit of town, then it goes onto the Los Alamos National Labs, and then it goes up a ginormous hill. This hill was brutal. I had decided to go without my Forerunner, so I couldn't tell how slow exactly I was going, but I was going dead slow. I think the top of that hill was at about 2 miles in, then the course was a succession of some rolling hills, then a good sized downhill. Then back up a bit to the turnaround. Getting back up that last downhill was nasty too. Then I could just start building to the huge downhill where I was flying... always my favorite part (I'm sure some sickos like the uphill parts). Was a good cruise back to transition.
So, after racking the bike, I had to take off my first set of shoes and socks and run around the building to jump in the pool. The water was very nice after the ride. I made my way down the first lane, then at the end I started to turn around and go back on that same lane... I didn't realize these were 50m lengths. When I saw I was going to soon be running into people I ducked under the lane line to go back down lane 2 (or 7, whatever it was). Oh, and it felt like both of my legs had anchors on them... so I was pretty much all arms. I had a pretty good swim overall, I didn't have to backstroke or stop at all, I was very happy with it. My time on the swim was 13:41, but that includes both T1 and T2, so I think that was pretty good.
So, on to the run. I got out to the second transition and put on my running shoes and running stuff.... and had a bunch of water. The run was okay... I didn't go super slow (well, not for me), and not blistering fast either. I had to walk quite a bit, so I did... run course was nice and pretty flat.
So, overall I was happy. I didn't make my goal time of 1:30 (finished at 1:44), but I think most of that was due to the monster hill that I didn't account for, and that I'm currently not well suited for (someday!).
The bike started out through a little bit of town, then it goes onto the Los Alamos National Labs, and then it goes up a ginormous hill. This hill was brutal. I had decided to go without my Forerunner, so I couldn't tell how slow exactly I was going, but I was going dead slow. I think the top of that hill was at about 2 miles in, then the course was a succession of some rolling hills, then a good sized downhill. Then back up a bit to the turnaround. Getting back up that last downhill was nasty too. Then I could just start building to the huge downhill where I was flying... always my favorite part (I'm sure some sickos like the uphill parts). Was a good cruise back to transition.
So, after racking the bike, I had to take off my first set of shoes and socks and run around the building to jump in the pool. The water was very nice after the ride. I made my way down the first lane, then at the end I started to turn around and go back on that same lane... I didn't realize these were 50m lengths. When I saw I was going to soon be running into people I ducked under the lane line to go back down lane 2 (or 7, whatever it was). Oh, and it felt like both of my legs had anchors on them... so I was pretty much all arms. I had a pretty good swim overall, I didn't have to backstroke or stop at all, I was very happy with it. My time on the swim was 13:41, but that includes both T1 and T2, so I think that was pretty good.
So, on to the run. I got out to the second transition and put on my running shoes and running stuff.... and had a bunch of water. The run was okay... I didn't go super slow (well, not for me), and not blistering fast either. I had to walk quite a bit, so I did... run course was nice and pretty flat.
So, overall I was happy. I didn't make my goal time of 1:30 (finished at 1:44), but I think most of that was due to the monster hill that I didn't account for, and that I'm currently not well suited for (someday!).
Monday, August 10, 2009
8.10 - 8.16 Schedule
mon - swim 500m nonstop
tue - run 10 minutes
wed - bike 20 minutes, 3x10sec accels
thu - bike 30 minutes
- well, I've been sick all week, so I haven't done any exercise yet. I think I'm well enough to ride the trainer for 30 minutes tonight.
yep, rode for 30 mins
fri - off
sat - Los Alamos Race!
sun - baseball
tue - run 10 minutes
wed - bike 20 minutes, 3x10sec accels
thu - bike 30 minutes
- well, I've been sick all week, so I haven't done any exercise yet. I think I'm well enough to ride the trainer for 30 minutes tonight.
yep, rode for 30 mins
fri - off
sat - Los Alamos Race!
sun - baseball
Monday, August 3, 2009
8.3 - 8.9 Schedule
mon - needed a recovery day, more for my legs than my back surprisingly. Will swim tomorrow.
tues - swim 500m nonstop, odd numbered 25s easy, evens faster
Did this at lunchtime. Took me 10 minutes.
wed - run :30
Ran around my new favorite streets near my house. Started off a bit too strong I think (running 10 min/mi for the first 8 minutes or so... had delusions that I could run that for 30 mins straight. Then once I broke down and started walking some, the walking breaks came much easier. Averaged 12:12 min/mi over 2.46 miles.
thu - bike :30 w 6-8 10 sec accels
Did this on the trainer, took it nice and easy
fri - swim 500m nonstop, odd numbered 25s easy, evens faster
took me around 11 minutes, but the last 100 I had to stop a few times to clear out my goggles... looked like 8 minutes at 400m (which is the distance for my next race).
sat - bike :30 (trainer)
again nice and easy on the trainer. Was checking my balance and decided to try lowering my seat a little bit. Plan to try it out properly tomorrow.
- brick: bike 1:00, run :30
I'm starting to get a cold, and after baseball yesterday I didn't feel well at all (sore, tired, and sick). Need to power through this next week somehow though. Anyway, result was, I played baseball, but I didn't do this brick. (plus I had Fox after the game so I couldn't really do the brick anyway... but should've at least ridden the trainer).
tues - swim 500m nonstop, odd numbered 25s easy, evens faster
Did this at lunchtime. Took me 10 minutes.
wed - run :30
Ran around my new favorite streets near my house. Started off a bit too strong I think (running 10 min/mi for the first 8 minutes or so... had delusions that I could run that for 30 mins straight. Then once I broke down and started walking some, the walking breaks came much easier. Averaged 12:12 min/mi over 2.46 miles.
thu - bike :30 w 6-8 10 sec accels
Did this on the trainer, took it nice and easy
fri - swim 500m nonstop, odd numbered 25s easy, evens faster
took me around 11 minutes, but the last 100 I had to stop a few times to clear out my goggles... looked like 8 minutes at 400m (which is the distance for my next race).
sat - bike :30 (trainer)
again nice and easy on the trainer. Was checking my balance and decided to try lowering my seat a little bit. Plan to try it out properly tomorrow.
- brick: bike 1:00, run :30
I'm starting to get a cold, and after baseball yesterday I didn't feel well at all (sore, tired, and sick). Need to power through this next week somehow though. Anyway, result was, I played baseball, but I didn't do this brick. (plus I had Fox after the game so I couldn't really do the brick anyway... but should've at least ridden the trainer).
Monday, July 27, 2009
7.27 - 8.2 Schedule
-swim 3x200 rest 15s
this took me around 13 minutes.
-run :15 E1
-bike :30 E1
-off
-swim 3x200 rest 15s
-off
-brick
- bike 1:30 E2
- run :15 E3
Somehow I managed to hurt my back, I think last sunday at baseball practice, but I'm not sure. So, I didn't end up doing anything after the monday swim, until saturday and sunday baseball (which was quite a bit, 3 games in 2 days). It still hurts, but I think it is improving (think I pulled a muscle)... so I will try to pick up training again this week, los alamos tri is in 2 weeks, can't really delay much more.
this took me around 13 minutes.
-run :15 E1
-bike :30 E1
-off
-swim 3x200 rest 15s
-off
-brick
- bike 1:30 E2
- run :15 E3
Somehow I managed to hurt my back, I think last sunday at baseball practice, but I'm not sure. So, I didn't end up doing anything after the monday swim, until saturday and sunday baseball (which was quite a bit, 3 games in 2 days). It still hurts, but I think it is improving (think I pulled a muscle)... so I will try to pick up training again this week, los alamos tri is in 2 weeks, can't really delay much more.
Thursday, July 23, 2009
7.20 - 7.26 training
So on Monday I drove with my mom and Fox out to Canyon de Chelly, then on up through Four Corners and to Durango. Tuesday we rode the steam train from Durango to Silverton and back, and then drove back to Flagstaff. These were a couple days of long riding, and bad eating and drinking (soda is bad).
Wednesday I got the day to relax and rest up (Fox at school and mom took a shuttle down to the airport)... so I did mostly nothing. Later in the day I started feeling like I was wasting too much, so I went for a swim. I only did 500m in around 20 minutes (was talking for much of this time... sorta messed with what little rhythm I had).
Right now I'm looking at upcoming events to get something else on the schedule to go for. I'm thinking of doing the Los Alamos triathlon on 8/15. I'm already registered for the MXT offroad triathlon in Moab on 9/7, so that is good (sounds fun to do a sprint offroader). Anyway, I don't have an official plan for this week, but will need to get off my ass.
Okay, now I signed up for the Los Alamos race... sprint tri in 3 weeks (bike, swim, run oddly). So, now back to my scheduled training. Thursday I didn't do anything, but Friday I went for a brick. Biked for 30 minutes, averaging 13.6 mph, and hr of 149. Then I started to run, but felt a twinge in my heel after a couple minutes, so decided to stop. Only ran and walked for 6 and a half minutes.
Today (sat), I went for a swim at the outdoor pool at FAC east for the first time. Was a little weird doing laps with so many other people around, but I did it anyway. I did 8x100 and then 8x50. I didn't keep track of the total time, but I was resting 30s between 100s and 15s between 50s. I'm debating going for a mountain bike ride later today too. Tomorrow I have practice, but I think I will try to go for a longer ride in the morning... I'm thinking about going down Townsend-Winona road a bit.
Later saturday - went for a mountain bike ride on my usual track. From behind my house to pipeline, to lower oldham to buffalo park. This time it took me 56 minutes, with am average hr of 157. I did stop a couple times for phone calls though. I really like the downhill sections, dodging rocks and trees... but uphill on the mountain bike is tough. I need to do more practicing before the sept. offroad race.
Sunday I went for a ride out to Winona, 26 miles round trip. Got rained on on the way back. Took 2:18, a 11.3 mph avg. Average hr was 150.
Wednesday I got the day to relax and rest up (Fox at school and mom took a shuttle down to the airport)... so I did mostly nothing. Later in the day I started feeling like I was wasting too much, so I went for a swim. I only did 500m in around 20 minutes (was talking for much of this time... sorta messed with what little rhythm I had).
Right now I'm looking at upcoming events to get something else on the schedule to go for. I'm thinking of doing the Los Alamos triathlon on 8/15. I'm already registered for the MXT offroad triathlon in Moab on 9/7, so that is good (sounds fun to do a sprint offroader). Anyway, I don't have an official plan for this week, but will need to get off my ass.
Okay, now I signed up for the Los Alamos race... sprint tri in 3 weeks (bike, swim, run oddly). So, now back to my scheduled training. Thursday I didn't do anything, but Friday I went for a brick. Biked for 30 minutes, averaging 13.6 mph, and hr of 149. Then I started to run, but felt a twinge in my heel after a couple minutes, so decided to stop. Only ran and walked for 6 and a half minutes.
Today (sat), I went for a swim at the outdoor pool at FAC east for the first time. Was a little weird doing laps with so many other people around, but I did it anyway. I did 8x100 and then 8x50. I didn't keep track of the total time, but I was resting 30s between 100s and 15s between 50s. I'm debating going for a mountain bike ride later today too. Tomorrow I have practice, but I think I will try to go for a longer ride in the morning... I'm thinking about going down Townsend-Winona road a bit.
Later saturday - went for a mountain bike ride on my usual track. From behind my house to pipeline, to lower oldham to buffalo park. This time it took me 56 minutes, with am average hr of 157. I did stop a couple times for phone calls though. I really like the downhill sections, dodging rocks and trees... but uphill on the mountain bike is tough. I need to do more practicing before the sept. offroad race.
Sunday I went for a ride out to Winona, 26 miles round trip. Got rained on on the way back. Took 2:18, a 11.3 mph avg. Average hr was 150.
Sunday, July 19, 2009
Mountain Man Triathlon... success!
Well I finished the race, and I believe my time was 3:20 (beating the goal I set for 3:30). I'm feeling too lazy to post more, so I'll just put this for now, then update when I get the official time (hopefully with nice splits).
Updates: well, the official times came out, and I was off by 8 minutes. Real time was 3:28:25,
with 39:05 for the swim (I thought this was 30, but it felt longer anyway), 1:29:29 for the bike,
and 1:14:27 for the run. Pretty decent transitions too I think, 4:18 and then 1:07.
The swim was tough... right away my arms felt like stone, not sure why. I had to do a backstroke quite a bit, and used my legs more than I wanted to. Getting out of the water to the transition was not too bad though, I was able to run a bit right off instead of feeling weird/almost falling down.
The bike was alright... I had planned on attacking the hills from 7-10.5 miles, but it looks like I had about the same speed on them as I did in my training ride. I think I picked up some time before that just from adrenaline... ended up 4 minutes faster than my training ride (and beating 1:30, which was my goal there)... so I'm happy with that.
Transition to running went pretty well too. I was able to run right off the bat, rather than walking some like I was worried I might need. I started off running 4 minutes, then walking 1. I think I ran the first 2 miles this way pretty fast. Then the hill starts, so I changed to walking 1 and then running 1. Made my way through that and then on the way back down I got back up to 3 running minutes I think. After getting to the flat I seemed to start losing steam, and I could only run for a minute or 1.5 before walking. I just kept on doing this, limiting my walking to a minute at a time and then running what I could. At one point I thought I was close enough to run all the way to the finish, so I kicked it up.... but I went too fast and had to walk again to regroup to run through (always try to run through the finish... usually cheering and stuff helps that).
Overall I'm very happy with the result and it was a fun race (brutal hills aside... but thats part of the challenge).
Updates: well, the official times came out, and I was off by 8 minutes. Real time was 3:28:25,
with 39:05 for the swim (I thought this was 30, but it felt longer anyway), 1:29:29 for the bike,
and 1:14:27 for the run. Pretty decent transitions too I think, 4:18 and then 1:07.
The swim was tough... right away my arms felt like stone, not sure why. I had to do a backstroke quite a bit, and used my legs more than I wanted to. Getting out of the water to the transition was not too bad though, I was able to run a bit right off instead of feeling weird/almost falling down.
The bike was alright... I had planned on attacking the hills from 7-10.5 miles, but it looks like I had about the same speed on them as I did in my training ride. I think I picked up some time before that just from adrenaline... ended up 4 minutes faster than my training ride (and beating 1:30, which was my goal there)... so I'm happy with that.
Transition to running went pretty well too. I was able to run right off the bat, rather than walking some like I was worried I might need. I started off running 4 minutes, then walking 1. I think I ran the first 2 miles this way pretty fast. Then the hill starts, so I changed to walking 1 and then running 1. Made my way through that and then on the way back down I got back up to 3 running minutes I think. After getting to the flat I seemed to start losing steam, and I could only run for a minute or 1.5 before walking. I just kept on doing this, limiting my walking to a minute at a time and then running what I could. At one point I thought I was close enough to run all the way to the finish, so I kicked it up.... but I went too fast and had to walk again to regroup to run through (always try to run through the finish... usually cheering and stuff helps that).
Overall I'm very happy with the result and it was a fun race (brutal hills aside... but thats part of the challenge).
Monday, July 13, 2009
7.13 - 7.19 Schedule (Race Week Taper)
7/13-7/19
-off
-swim 15x50m
Took me 18 minutes to do this with 10s rests.
-run :20
Ran :20 right after the above swim (well... soon after)... went 1.9 miles in those 20 minutes at a 1 degree(?) incline.
-bike :45
Finished my penultimate training session before the race... took it easy, rode 40 minutes and went 8.59 miles for a 12.8 mph avg. Max hr was 165 with an average of 143.
-off
-brick... bike :20 run :10
well, did this today... wasn't too pleased with my form on either biking or running, but the resulting speeds were not too bad for taking it easy... I was especially tired though for taking it easy too, which was not promising. I'm going with the delusion that after any rest/taper week, the next workout will be bad, but then after that you will be rested and ready to go. Will see tomorrow how this theory holds up in practice.
-race day
-off
-swim 15x50m
Took me 18 minutes to do this with 10s rests.
-run :20
Ran :20 right after the above swim (well... soon after)... went 1.9 miles in those 20 minutes at a 1 degree(?) incline.
-bike :45
Finished my penultimate training session before the race... took it easy, rode 40 minutes and went 8.59 miles for a 12.8 mph avg. Max hr was 165 with an average of 143.
-off
-brick... bike :20 run :10
well, did this today... wasn't too pleased with my form on either biking or running, but the resulting speeds were not too bad for taking it easy... I was especially tired though for taking it easy too, which was not promising. I'm going with the delusion that after any rest/taper week, the next workout will be bad, but then after that you will be rested and ready to go. Will see tomorrow how this theory holds up in practice.
-race day
Monday, July 6, 2009
7.6 - 7.12 Schedule
7/6-7/12
mon -swim 18x50m
took me 21 minutes to do this... I think that's my fastest time ever for 900m. Also went with 15 second rests between 50s.
tues AM -run :30
ran at lunchtime. I really like the new loopy course I've started doing by the house. It's not perfectly ideal (have to do a bit of uphill right off the bat to get there), but its pretty handy... three streets run parallel and then turn to intersect, so I can just loop around them over and over but still get variety. (mostly flat too, which is nice) This run I went for 29:07 and ran 2.6 miles, a 11.12 minute/mile average. Average heart rate was 148 bpm.
tues PM -bike :45
Played tennis for 1:45 instead of this. I may do some spinning on the trainer tomorrow or thursday too though.
wed -swim 10x100m, 10x50m
did this swim at lunchtime. Took me 38 minutes total, with 15 second rests between the 100s, 2 minutes between the sets, and 10-15 between 50s (mostly 10, but a few were longer).
thu -off
fri -brick... bike :30 run :45-1:00
rode for 31 minutes, 8.22 miles for a 15.8 mph avg (not bad!), then 2 minutes for transition, and then 45 minutes of running, went 3.61 miles for a 12:34 minute/mile pace.
sat -off
sun -bike 2:30-3:00
went and did the bike course this AM. 1:34, 15.7 mph avg (was over 40 for a bit... love the speed), avg HR was 166. After I got back to where transition should be, I walked with the bike a bit toward the car. Tried to jog, but man was my upper leg area shot. Whenever I do bricks it always feels a bit bad, but not like this (think it was the distance/time in the saddle). So, I might have to walk for a bit before jogging (before walking again up the monster hill at 1.5 miles).
mon -swim 18x50m
took me 21 minutes to do this... I think that's my fastest time ever for 900m. Also went with 15 second rests between 50s.
tues AM -run :30
ran at lunchtime. I really like the new loopy course I've started doing by the house. It's not perfectly ideal (have to do a bit of uphill right off the bat to get there), but its pretty handy... three streets run parallel and then turn to intersect, so I can just loop around them over and over but still get variety. (mostly flat too, which is nice) This run I went for 29:07 and ran 2.6 miles, a 11.12 minute/mile average. Average heart rate was 148 bpm.
tues PM -bike :45
Played tennis for 1:45 instead of this. I may do some spinning on the trainer tomorrow or thursday too though.
wed -swim 10x100m, 10x50m
did this swim at lunchtime. Took me 38 minutes total, with 15 second rests between the 100s, 2 minutes between the sets, and 10-15 between 50s (mostly 10, but a few were longer).
thu -off
fri -brick... bike :30 run :45-1:00
rode for 31 minutes, 8.22 miles for a 15.8 mph avg (not bad!), then 2 minutes for transition, and then 45 minutes of running, went 3.61 miles for a 12:34 minute/mile pace.
sat -off
sun -bike 2:30-3:00
went and did the bike course this AM. 1:34, 15.7 mph avg (was over 40 for a bit... love the speed), avg HR was 166. After I got back to where transition should be, I walked with the bike a bit toward the car. Tried to jog, but man was my upper leg area shot. Whenever I do bricks it always feels a bit bad, but not like this (think it was the distance/time in the saddle). So, I might have to walk for a bit before jogging (before walking again up the monster hill at 1.5 miles).
Monday, June 29, 2009
6.29 - 7.5 Schedule
6/29-7/5
mon - swim 16x50m
Did this swim at lunchtime today. Took me 22 minutes total with 15 second rests between the 50s (which unfortunately I needed). It was good timing too because right when I finished one of the club employees came up and was closing the pool due to lightning... so bonus not getting electrocuted!
tue - off
wed morning - run :30
I did go for this run... first try using my new running shoes and my new tri jersey. I ran 2.75 miles in 31 minutes. My average HR was 156. The shoes felt pretty good, but I did still get the puffy feeling in my left foot (right away too, so I don't think it is swelling). The shirt is okay, but a bit unflattering... haha. Washing my clothes now so I can use the shirt again this afternoon on the bike.
wed afternoon - bike :45
Rode for 39:32, went 9.77 miles, 14.8 mph avg. Average hr was 158.
thu - off
fri - swim 10x100m, 8x50m
Took me 38 minutes to do this... which I thought was pretty good. Thats including 30s rests between the 100s, 2 minutes between the sets, and 15s between the 50s.
later fri - bike 2:30-3:00
so I decided to go to Fisher Point on my mountain bike. Started to load the bike on the car to drive closer, but it wouldn't fit in my rack (thought I had used that with my mtb before... guess not). So I just rode from my house. I didn't really intend to go 24 miles round trip in 3:12, but that's how it ended up. Had a hard time finding the trail, but after 2 major detours I managed. The point itself was pretty neat looking, but clouds and thunder were menacing so I didn't stay long. Seemed like I dodged the monsoon... didn't rain on me on the way out; when I was at fisher I got sprinkled on; then all the way back home everything had been rained on (but was clear now).
sat - brick... bike :30 run :30-45
did this one, ended up riding about 26 minutes, then running around 31.
sun - off
did end up going for a little ride this morning, and a walk in the evening, but nothing too strenuous.
mon - swim 16x50m
Did this swim at lunchtime today. Took me 22 minutes total with 15 second rests between the 50s (which unfortunately I needed). It was good timing too because right when I finished one of the club employees came up and was closing the pool due to lightning... so bonus not getting electrocuted!
tue - off
wed morning - run :30
I did go for this run... first try using my new running shoes and my new tri jersey. I ran 2.75 miles in 31 minutes. My average HR was 156. The shoes felt pretty good, but I did still get the puffy feeling in my left foot (right away too, so I don't think it is swelling). The shirt is okay, but a bit unflattering... haha. Washing my clothes now so I can use the shirt again this afternoon on the bike.
wed afternoon - bike :45
Rode for 39:32, went 9.77 miles, 14.8 mph avg. Average hr was 158.
thu - off
fri - swim 10x100m, 8x50m
Took me 38 minutes to do this... which I thought was pretty good. Thats including 30s rests between the 100s, 2 minutes between the sets, and 15s between the 50s.
later fri - bike 2:30-3:00
so I decided to go to Fisher Point on my mountain bike. Started to load the bike on the car to drive closer, but it wouldn't fit in my rack (thought I had used that with my mtb before... guess not). So I just rode from my house. I didn't really intend to go 24 miles round trip in 3:12, but that's how it ended up. Had a hard time finding the trail, but after 2 major detours I managed. The point itself was pretty neat looking, but clouds and thunder were menacing so I didn't stay long. Seemed like I dodged the monsoon... didn't rain on me on the way out; when I was at fisher I got sprinkled on; then all the way back home everything had been rained on (but was clear now).
sat - brick... bike :30 run :30-45
did this one, ended up riding about 26 minutes, then running around 31.
sun - off
did end up going for a little ride this morning, and a walk in the evening, but nothing too strenuous.
Sunday, June 21, 2009
6.22 - 6.28 Schedule -- 4 weeks to go
6/22-6/28
-swim 14x50m
Went and did this swim monday night. Took me around 21 minutes, and I was staying fairly low in my heart rate
-bike :45
Did this Tuesday morning. Went for almost 40 minutes, and rode 9 miles exactly. According to the hr monitor I had an average HR of 150, and an avg speed of 13.7 mph. I just took it pretty easy and went downtown on the bike path and then back around butler and industrial. Plan to try to swim tonight too, due to my schedule with Fox.
-swim 8x100m, 8x50m
Yeah, doing this swim may have been pushing it for tuesday... but I did it. Took me around 37 minutes total. Between the 100s I rested around 30s, and between the 50s was all over the place because then I was sharing the lane. On a side note, I really need to learn how to do a flip-turn.
-run :30
Ran for 27 minutes, went 2.2 miles. Had to walk some, managed to jog for the first 11-12 minutes before walking. Walked about 7 minutes of the time. Average was 12.21 minute miles, 145 bpm heart rate.
-off
Took Thursday as an off day. Since I doubled up I have 2 "off" days... probably will workout Friday and Saturday, and use Sunday as off, but I have a doubleheader Sunday anyway... baseball IS exercise no matter what some people say. Not sure how I'll be able to get that long ride in... unless I do it on the trainer which will kinda suck, but needs to be done.
-brick... bike :30 run :30-45
Just did this brick... it was tough. Bike was 29:39, 14.1 mph avg, 162bpm avg. Went 7 miles. Then took 1:37 to transition to running, and ran/walked for 28:32, with an 13.17 minute/mile average pace, and a 159 bpm HR. Right afterward I figured out (I think) how to use the nifty looking "multisport" mode on my watch... next time will be more nicely divided (can specify a sport for each "lap"... will be bike->other (transition) -> run).
-bike 2:00-2:30
Tried to do this on the trainer, but I only managed 45 minutes... not sure if I was just bored or what, but it was definitely boring. I kept an average heart rate of 105 or something like that (with GPS off).
-off / baseball
-swim 14x50m
Went and did this swim monday night. Took me around 21 minutes, and I was staying fairly low in my heart rate
-bike :45
Did this Tuesday morning. Went for almost 40 minutes, and rode 9 miles exactly. According to the hr monitor I had an average HR of 150, and an avg speed of 13.7 mph. I just took it pretty easy and went downtown on the bike path and then back around butler and industrial. Plan to try to swim tonight too, due to my schedule with Fox.
-swim 8x100m, 8x50m
Yeah, doing this swim may have been pushing it for tuesday... but I did it. Took me around 37 minutes total. Between the 100s I rested around 30s, and between the 50s was all over the place because then I was sharing the lane. On a side note, I really need to learn how to do a flip-turn.
-run :30
Ran for 27 minutes, went 2.2 miles. Had to walk some, managed to jog for the first 11-12 minutes before walking. Walked about 7 minutes of the time. Average was 12.21 minute miles, 145 bpm heart rate.
-off
Took Thursday as an off day. Since I doubled up I have 2 "off" days... probably will workout Friday and Saturday, and use Sunday as off, but I have a doubleheader Sunday anyway... baseball IS exercise no matter what some people say. Not sure how I'll be able to get that long ride in... unless I do it on the trainer which will kinda suck, but needs to be done.
-brick... bike :30 run :30-45
Just did this brick... it was tough. Bike was 29:39, 14.1 mph avg, 162bpm avg. Went 7 miles. Then took 1:37 to transition to running, and ran/walked for 28:32, with an 13.17 minute/mile average pace, and a 159 bpm HR. Right afterward I figured out (I think) how to use the nifty looking "multisport" mode on my watch... next time will be more nicely divided (can specify a sport for each "lap"... will be bike->other (transition) -> run).
-bike 2:00-2:30
Tried to do this on the trainer, but I only managed 45 minutes... not sure if I was just bored or what, but it was definitely boring. I kept an average heart rate of 105 or something like that (with GPS off).
-off / baseball
Three Bears Time Trial (30k)
I was really happy with this event, so happy I'll talk about it... hehe. The info I knew about the course was that it was somewhat uphill on the way out, then obviously equally downhill on the way back. This time around, I really tried to go as fast as I possibly could while still keeping enough in the tank to get back... it's an interesting thing to try to figure out. This is in comparison with my usual "strategy" of just trying to make it to the finish line :)
Well, let's get to the (I think) cool part. I have started using a Garmin forerunner 305 for both biking and running, with the heart rate strap. Here is the data from this race, plotted over distance. The green line is elevation, the blue line is my speed, and the red line is my heart rate.
I'm happy with a bunch of things about this graph:
#1 - it looks really cool to me... I'm a nerd and I'm okay with that
#2 - I was pretty steady on the uphill part, and I even started to ramp up toward the end of it like I had planned.
#3 - on the downhill part, I was pretty smooth with my ramping up to full blast... but...
#4 - I did at a couple points decide I was ramping up too fast, and I adjusted to it, slowing a bit, but then still speeding up from there... around 16 miles is the best one to look at. I think if I had continued going up I would have popped, but also I didn't just slow way down, I adjusted to a good speed, and started speeding back up from there.
I think I really did about as well as I could have done in my current condition, and I'm very happy with that. Thanks a lot to Dave for helping me figure out somewhat what I'm doing, and to Sarah and Summit Velo for a fun race.
Well, let's get to the (I think) cool part. I have started using a Garmin forerunner 305 for both biking and running, with the heart rate strap. Here is the data from this race, plotted over distance. The green line is elevation, the blue line is my speed, and the red line is my heart rate.
I'm happy with a bunch of things about this graph:
#1 - it looks really cool to me... I'm a nerd and I'm okay with that
#2 - I was pretty steady on the uphill part, and I even started to ramp up toward the end of it like I had planned.
#3 - on the downhill part, I was pretty smooth with my ramping up to full blast... but...
#4 - I did at a couple points decide I was ramping up too fast, and I adjusted to it, slowing a bit, but then still speeding up from there... around 16 miles is the best one to look at. I think if I had continued going up I would have popped, but also I didn't just slow way down, I adjusted to a good speed, and started speeding back up from there.
I think I really did about as well as I could have done in my current condition, and I'm very happy with that. Thanks a lot to Dave for helping me figure out somewhat what I'm doing, and to Sarah and Summit Velo for a fun race.
Friday, June 19, 2009
6.15 - 6.21 schedule
6/15-6/21
-off
did take monday off
-swim 12x50m
tuesday I had a weird headache deal, felt feverish but wasn't, and felt all around craptastic... so I didn't do anything
-run :30
headache still all day wednesday... so nope
-bike :45
headache most of the day, starting to come and go. Drove down to Tucson for the weekend (Three bears TT on saturday). no exercise on thursday.
-swim 6x100m, 6x50m
this morning went for about an 8 mile ride before work.
-brick... bike :15 run :15-30
Did the Three Bears 30k... was good fun and hard work. I finished with a time of 1:15 and met my "I think I can do 15mph" almost exactly. After talking about time trial strategy (how to survive and go as well as you can), I think I did just about as good as I could have possibly done in my current shape. I ramped up mostly at the right times (a couple adjustments were made, but done fast enough to help)... and at the end I was pretty well spent. Now if I could drop this 40 pound sack of potatoes I carry around, I'd be in pretty good shape.
-bike 1:30-2:00
Had baseball practice instead.
-off
did take monday off
-swim 12x50m
tuesday I had a weird headache deal, felt feverish but wasn't, and felt all around craptastic... so I didn't do anything
-run :30
headache still all day wednesday... so nope
-bike :45
headache most of the day, starting to come and go. Drove down to Tucson for the weekend (Three bears TT on saturday). no exercise on thursday.
-swim 6x100m, 6x50m
this morning went for about an 8 mile ride before work.
-brick... bike :15 run :15-30
Did the Three Bears 30k... was good fun and hard work. I finished with a time of 1:15 and met my "I think I can do 15mph" almost exactly. After talking about time trial strategy (how to survive and go as well as you can), I think I did just about as good as I could have possibly done in my current shape. I ramped up mostly at the right times (a couple adjustments were made, but done fast enough to help)... and at the end I was pretty well spent. Now if I could drop this 40 pound sack of potatoes I carry around, I'd be in pretty good shape.
-bike 1:30-2:00
Had baseball practice instead.
Monday, June 8, 2009
6.8 - 6.14 Schedule
-off
wasting my day off... because I'm very sore from 2 baseball practices in a row
-swim 10x50m
rode the trainer for 45 minutes instead
-run :30
went to the track at NAU and ran for 30 mins. El slow-poke. I barely managed to run 2.5 miles... had to kick it up a notch the last couple of laps too. One good thing was that I did have a decent start, I think I went a bit over a mile and a quarter before stopping to walk... at around a 10min/mi. pace. If I can manage 10 min/mi. at the tri I will be very pleased.
-bike :45
Okay, so today I decided to finally try out the heart rate thing with my Garmin 305 watch/gps/hr thing. So, I took the bike for a lap around town. I'm a bit frightened by the results... I hope it is wrong. I rode for 40 minutes, went 8.63 miles... that seems ok. The part that worries me is that my average heart rate was 173, with a max of 187. That sounds pretty much off the charts for a 40 minute workout. I was busting my ass... but sheesh. I'm going to have to try this more, to see what is going on here (maybe wear it for an hour while working or something like that to compare).
-swim 4x100m, 6x50m
Did a brick instead of this since the pool is still closed. Was going to test my HR monitor, but the whole gym was closed too. So, just rode the trainer for 15 at home, then walked/jogged for 15... both times trying to keep my hr below 130 (which was not easy to do).
-brick... bike :15 run :15-30
Went out to lake mary road to do my long ride this morning. There were a ton of people there, checked later and it was a GABA ride. Anyway, rode 6 miles out and back... about half of what the tri will be, in 50 minutes. Going to try to keep going there for my long rides and ramp up to the full length... if I can manage around that pace I'll be happy.
-bike 1:00-1:30
Have a game tomorrow, so probably wont do anything else.
wasting my day off... because I'm very sore from 2 baseball practices in a row
-swim 10x50m
rode the trainer for 45 minutes instead
-run :30
went to the track at NAU and ran for 30 mins. El slow-poke. I barely managed to run 2.5 miles... had to kick it up a notch the last couple of laps too. One good thing was that I did have a decent start, I think I went a bit over a mile and a quarter before stopping to walk... at around a 10min/mi. pace. If I can manage 10 min/mi. at the tri I will be very pleased.
-bike :45
Okay, so today I decided to finally try out the heart rate thing with my Garmin 305 watch/gps/hr thing. So, I took the bike for a lap around town. I'm a bit frightened by the results... I hope it is wrong. I rode for 40 minutes, went 8.63 miles... that seems ok. The part that worries me is that my average heart rate was 173, with a max of 187. That sounds pretty much off the charts for a 40 minute workout. I was busting my ass... but sheesh. I'm going to have to try this more, to see what is going on here (maybe wear it for an hour while working or something like that to compare).
-swim 4x100m, 6x50m
Did a brick instead of this since the pool is still closed. Was going to test my HR monitor, but the whole gym was closed too. So, just rode the trainer for 15 at home, then walked/jogged for 15... both times trying to keep my hr below 130 (which was not easy to do).
-brick... bike :15 run :15-30
Went out to lake mary road to do my long ride this morning. There were a ton of people there, checked later and it was a GABA ride. Anyway, rode 6 miles out and back... about half of what the tri will be, in 50 minutes. Going to try to keep going there for my long rides and ramp up to the full length... if I can manage around that pace I'll be happy.
-bike 1:00-1:30
Have a game tomorrow, so probably wont do anything else.
Monday, June 1, 2009
6.1 - 6.7 Schedule
This is week 0 of the 6 week to an Olympic length triathlon plan (repeat of week 1). I just reread posts from earlier this year... didn't remember I had tried this plan in January and had problems with it. Since I really have 7 weeks to the Mountain Man Tri, I will just do what I can do and see what happens.
-swim 10x50m
Did the swim on monday night, and I'm glad. The pool at the gym where I usually swim is going to be closed from the 2nd to the 14th... I'll have to see about swimming maybe at the outdoor pool at the other gym or something. Took around 12 minutes to do these 500m.
-run :30
Jogged / walked for 29:26 tuesday. I only managed to go for almost 4 minutes before having to stop and walk. Ended up going 2.24 miles, for a "blistering" 13 minute mile pace.
-off
rode the mtn. bike today, trying to do tomorrows work, but only managed 25 minutes... and not even 3 miles... but wow did I work up a sweat. Not sure if I will count it or try a diff. ride tomorrow.
-bike :45
rode my trainer for 34 minutes... just got bored mostly it seemed... I think I could've kept going, just didn't keep my motivation... this is bad.
-swim 4x100m, 6x50m
took my day off friday.
-brick... bike :15 run :15-30
Had baseball practice instead of this... was enough work (not the same, but enough)
-bike 1:00-1:30
Again, baseball practice instead. When I have sundays free I will be trying to do the long ride AND practice/play the same day.
-swim 10x50m
Did the swim on monday night, and I'm glad. The pool at the gym where I usually swim is going to be closed from the 2nd to the 14th... I'll have to see about swimming maybe at the outdoor pool at the other gym or something. Took around 12 minutes to do these 500m.
-run :30
Jogged / walked for 29:26 tuesday. I only managed to go for almost 4 minutes before having to stop and walk. Ended up going 2.24 miles, for a "blistering" 13 minute mile pace.
-off
rode the mtn. bike today, trying to do tomorrows work, but only managed 25 minutes... and not even 3 miles... but wow did I work up a sweat. Not sure if I will count it or try a diff. ride tomorrow.
-bike :45
rode my trainer for 34 minutes... just got bored mostly it seemed... I think I could've kept going, just didn't keep my motivation... this is bad.
-swim 4x100m, 6x50m
took my day off friday.
-brick... bike :15 run :15-30
Had baseball practice instead of this... was enough work (not the same, but enough)
-bike 1:00-1:30
Again, baseball practice instead. When I have sundays free I will be trying to do the long ride AND practice/play the same day.
7 weeks to the Mountain Man Triathlon
OK, time to get serious... here we go:
6/1-6/7
-off
-swim 10x50m
-run :30
-bike :45
-swim 4x100m, 6x50m
-brick... bike :15 run :15-30
-bike 1:00-1:30
6/8-6/14
-off
-swim 10x50m
-run :30
-bike :45
-swim 4x100m, 6x50m
-brick... bike :15 run :15-30
-bike 1:00-1:30
6/15-6/21
-off
-swim 12x50m
-run :30
-bike :45
-swim 6x100m, 6x50m
-brick... bike :15 run :15-30
-bike 1:30-2:00
6/22-6/28
-off
-swim 14x50m
-run :30
-bike :45
-swim 8x100m, 8x50m
-brick... bike :30 run :30-45
-bike 2:00-2:30
6/29-7/5
-off
-swim 16x50m
-run :30
-bike :45
-swim 10x100m, 8x50m
-brick... bike :30 run :30-45
-bike 2:30-3:00
7/6-7/12
-off
-swim 18x50m
-run :30
-bike :45
-swim 10x100m, 10x50m
-brick... bike :30 run :45-1:00
-bike 2:30-3:00
7/13-7/19
-off
-swim 15x50m
-run :20
-bike :45
-off
-brick... bike :20 run :10
-race day
6/1-6/7
-off
-swim 10x50m
-run :30
-bike :45
-swim 4x100m, 6x50m
-brick... bike :15 run :15-30
-bike 1:00-1:30
6/8-6/14
-off
-swim 10x50m
-run :30
-bike :45
-swim 4x100m, 6x50m
-brick... bike :15 run :15-30
-bike 1:00-1:30
6/15-6/21
-off
-swim 12x50m
-run :30
-bike :45
-swim 6x100m, 6x50m
-brick... bike :15 run :15-30
-bike 1:30-2:00
6/22-6/28
-off
-swim 14x50m
-run :30
-bike :45
-swim 8x100m, 8x50m
-brick... bike :30 run :30-45
-bike 2:00-2:30
6/29-7/5
-off
-swim 16x50m
-run :30
-bike :45
-swim 10x100m, 8x50m
-brick... bike :30 run :30-45
-bike 2:30-3:00
7/6-7/12
-off
-swim 18x50m
-run :30
-bike :45
-swim 10x100m, 10x50m
-brick... bike :30 run :45-1:00
-bike 2:30-3:00
7/13-7/19
-off
-swim 15x50m
-run :20
-bike :45
-off
-brick... bike :20 run :10
-race day
Wednesday, May 27, 2009
April and May Update
So, looks like I forgot to post about the Albuquerque triathlon. That is probably because I didn't actually do the Albuquerque triathlon. I went there, I got a hotel, I showed up, I started the run. Then it started to rain, and was cold as hell. I was not prepared for this whatsoever, and only had a windbreaker that was not even close to waterproof. I got soaked, and cold, and my feet were bothering me. I did finish the "run", walking most of the way... I think I probably took 45 minutes to complete a 5k. So I got back to transition and was just debating whether to even attempt the bike. I tried to wring out my jacket a bit, but that did no good at all. Finally decided to give it a shot, but started riding up the first hill and just broke... was way too cold to keep going knowing how much work I had ahead, and not knowing how the weather would hold up (stopped raining for a bit there, but started up again soon). So, I turned around and turned in my timing chip.
I was not happy with this at all, being my first DNF... but I learned a valuable lesson... prepare for any kind of weather, even in the southwest it rains sometimes. Right after I went looking around for some kind of running clothes that would work well in the rain, got a shirt (before remembering that I already a decent one at home) and a rain jacket, but I still need to get some of those running tights. Anyway, kinda terrible weekend there in NM, but oh well... next time.
So, that was my busted April event, in May I managed to get in a 5k while I was up in Alaska. I was there for 2 weeks, and hadn't done anything yet, so decided this would be a good idea. It probably wasn't, and I was super slow, but I finished. My feet hurt again (feeling puffy on the bottom... need to figure out what is going on there), and the outsides of my shins got crazy tight. I have less than 2 months before my first Olympic tri attempt, so I need to get on the ball. Nicely I've been feeling good for a while now, and not really injured (except a nearly broken toe), so I have no excuses for not going all out on training starting now. I need to pick a plan and get on it right off. More to come on that.
I was not happy with this at all, being my first DNF... but I learned a valuable lesson... prepare for any kind of weather, even in the southwest it rains sometimes. Right after I went looking around for some kind of running clothes that would work well in the rain, got a shirt (before remembering that I already a decent one at home) and a rain jacket, but I still need to get some of those running tights. Anyway, kinda terrible weekend there in NM, but oh well... next time.
So, that was my busted April event, in May I managed to get in a 5k while I was up in Alaska. I was there for 2 weeks, and hadn't done anything yet, so decided this would be a good idea. It probably wasn't, and I was super slow, but I finished. My feet hurt again (feeling puffy on the bottom... need to figure out what is going on there), and the outsides of my shins got crazy tight. I have less than 2 months before my first Olympic tri attempt, so I need to get on the ball. Nicely I've been feeling good for a while now, and not really injured (except a nearly broken toe), so I have no excuses for not going all out on training starting now. I need to pick a plan and get on it right off. More to come on that.
Monday, March 23, 2009
Bartlett Lake Sprint Triathlon - 3/22/09
So, lets start off with the excuses... I've been sick and busy and sick and asthmatic so I haven't really had much time to train in... let's say 2009. Not at all where I wanted to be. Now, that said, the Bartlett Lake Tri kicked my sorry ass.
I had never been to Bartlett before, so I didn't really know what to expect. The race flyers and stuff didn't have a course profile, so I didn't know what to expect. When I got there after dark Saturday I knew I was in for it. All the roads out of Rattlesnake Cove go sharply UP.
Resigned to the pain for Sunday, I tried to sleep in the back of my car in the Rattlesnake Cove parking lot. I need to get a thermarest or some other pad and maybe a new sleeping bag. There was enough room for me, but it wasn't very comfortable (didn't help that I forgot to bring a pillow). Anyway, I did finally get some decent sleep, and got up to all the race hubbub around 7 (was being lazy). The transition area was about 30 yards away, so that was pretty convenient.
So to the race. The swim was cold, but not too bad. My goggles keep fogging on me when I swim in open water, I think I need to try the dish soap trick or something to avoid it (I've read if you put some dish soap inside it wont fog... but too much will irritate your eyes). Anyway I was reasonably happy with my swim... didn't go continuously though, which is still a problem (also went on my back for parts too, which isn't really good). Made it out ok, but I was a little unbalanced or something getting out of the water... I almost fell down on the beach, and then again trying to get my flip-flops back on. Managed to get myself up to the transition.
I took a bit of time trying to get my wetsuit off... I forgot about the timing chip and it was in the way of pulling off my left leg. Finally got that done, had a bit of water and I was off (can't remember if I ate anything... had a banana and some trail mix there ready). The very first part of the bike out of the cove parking lot is fairly steep, but I managed ok. Then there is a milder climb out to the main road, then the main road is just brutal. It is just a long long long steady climb that is a little too steep for me. (I need to profile it to see just what it looks like) I think my big mistake was getting down into the lowest gear I had, then spinning like crazy just to keep moving. I would eventually just feel like I needed to stop and walk a bit, not sure if I was just tired, or out of breath or what really. I think I should've tried to stick to a little bit tougher gear, but put more power through more slowly. I did this at a couple points and it seemed to work a little bit better, but I still couldn't power through steeper parts.
At the top of the hill, I thought we would get to turn around, but in some cruel joke, they decided to give us a bit of fast downhill, then make us stop (I think I was going 20+ easy), and turn around there for more uphill. All the while up the hill (alternately walking and riding very slowly) all I was thinking about was getting to the downhill... finally after the teaser downhill and the bit back up, I was there. I flew down, at some points getting up to 32 mph on my computer (fast for me). This was my favorite part of the day. Had to slow down for the corner back onto the other road, then was a bit slower there, but still going pretty fast, then downhill all the way to transition.
Now to the walk... I mean run section. On the bike I managed to hurt my back (I think my posture is really bad on the bike)... so starting out running just plain hurt. I walked most of the way. This was of course, up a steeper road to the right out of Rattlesnake Cove. 1.1 miles straight up, then a water station, then straight back down. I did try jogging here and there, started to try my patented walk 100 steps, then jog 100 steps, but I couldn't do it. So, I just walked mostly. On the way down the hill I would let momentum make me jog here and there, but that hurt so I would have to stop then too. Well I managed to finish and that was good enough. This was probably the closest I've come to giving up in a tri... there were many points while walking up the long bike hill that I wanted to just cross the road and ride back down. I'm glad I didn't, but I have a lot of work to do. Next event is in 3 weeks in Albuquerque, need to bust my ass until then.
I had never been to Bartlett before, so I didn't really know what to expect. The race flyers and stuff didn't have a course profile, so I didn't know what to expect. When I got there after dark Saturday I knew I was in for it. All the roads out of Rattlesnake Cove go sharply UP.
Resigned to the pain for Sunday, I tried to sleep in the back of my car in the Rattlesnake Cove parking lot. I need to get a thermarest or some other pad and maybe a new sleeping bag. There was enough room for me, but it wasn't very comfortable (didn't help that I forgot to bring a pillow). Anyway, I did finally get some decent sleep, and got up to all the race hubbub around 7 (was being lazy). The transition area was about 30 yards away, so that was pretty convenient.
So to the race. The swim was cold, but not too bad. My goggles keep fogging on me when I swim in open water, I think I need to try the dish soap trick or something to avoid it (I've read if you put some dish soap inside it wont fog... but too much will irritate your eyes). Anyway I was reasonably happy with my swim... didn't go continuously though, which is still a problem (also went on my back for parts too, which isn't really good). Made it out ok, but I was a little unbalanced or something getting out of the water... I almost fell down on the beach, and then again trying to get my flip-flops back on. Managed to get myself up to the transition.
I took a bit of time trying to get my wetsuit off... I forgot about the timing chip and it was in the way of pulling off my left leg. Finally got that done, had a bit of water and I was off (can't remember if I ate anything... had a banana and some trail mix there ready). The very first part of the bike out of the cove parking lot is fairly steep, but I managed ok. Then there is a milder climb out to the main road, then the main road is just brutal. It is just a long long long steady climb that is a little too steep for me. (I need to profile it to see just what it looks like) I think my big mistake was getting down into the lowest gear I had, then spinning like crazy just to keep moving. I would eventually just feel like I needed to stop and walk a bit, not sure if I was just tired, or out of breath or what really. I think I should've tried to stick to a little bit tougher gear, but put more power through more slowly. I did this at a couple points and it seemed to work a little bit better, but I still couldn't power through steeper parts.
At the top of the hill, I thought we would get to turn around, but in some cruel joke, they decided to give us a bit of fast downhill, then make us stop (I think I was going 20+ easy), and turn around there for more uphill. All the while up the hill (alternately walking and riding very slowly) all I was thinking about was getting to the downhill... finally after the teaser downhill and the bit back up, I was there. I flew down, at some points getting up to 32 mph on my computer (fast for me). This was my favorite part of the day. Had to slow down for the corner back onto the other road, then was a bit slower there, but still going pretty fast, then downhill all the way to transition.
Now to the walk... I mean run section. On the bike I managed to hurt my back (I think my posture is really bad on the bike)... so starting out running just plain hurt. I walked most of the way. This was of course, up a steeper road to the right out of Rattlesnake Cove. 1.1 miles straight up, then a water station, then straight back down. I did try jogging here and there, started to try my patented walk 100 steps, then jog 100 steps, but I couldn't do it. So, I just walked mostly. On the way down the hill I would let momentum make me jog here and there, but that hurt so I would have to stop then too. Well I managed to finish and that was good enough. This was probably the closest I've come to giving up in a tri... there were many points while walking up the long bike hill that I wanted to just cross the road and ride back down. I'm glad I didn't, but I have a lot of work to do. Next event is in 3 weeks in Albuquerque, need to bust my ass until then.
Monday, February 23, 2009
2/23 - 3/1
Ok, so now I have 4 weeks until the Bartlett Lake Triathlon. After what happened on Saturday, I think I need to focus a lot of my training time on cycling... I really want to get a trainer to get used to sitting on my real bike (still don't want to ride outside after my asthma incident a few weeks ago in the cold).
And my exercise bike is still broken... I'm not sure what I can do to fix it. Took the thing apart and found that the belt slips off the edge of one of the pulleys... and it looks like it will tend to do that / continue to do that. I'm not sure if a new belt would help, or if I need to try to taper the pulley to stop it or what.
Mon 2/23 - nope
Tue 2/24 - nothing.. lazy
Wed 2/25 -
Thu 2/26 -
Fri 2/27 -
Sat 2/28 -
Sun 3/1 -
And my exercise bike is still broken... I'm not sure what I can do to fix it. Took the thing apart and found that the belt slips off the edge of one of the pulleys... and it looks like it will tend to do that / continue to do that. I'm not sure if a new belt would help, or if I need to try to taper the pulley to stop it or what.
Mon 2/23 - nope
Tue 2/24 - nothing.. lazy
Wed 2/25 -
Thu 2/26 -
Fri 2/27 -
Sat 2/28 -
Sun 3/1 -
Tuesday, February 17, 2009
2.16 - 2.22
2.16 - nada
2.17 - 500 meters straight, took 11 minutes... fastest yet I think.
2.18 -
2.19 - rode the exercise bike at the gym for 30 mins
2.20 -
2.21 - Vulture Mine Time Trial, Wickenburg, AZ
This was brutal. I did exactly what I was warned against doing, and I started off too fast (I think there was a little downhill early or something that threw me off). Once I adjusted and slowed down to where I thought I should've been going, I was broken. The hill seemed way longer than I was expecting too, and somehow it felt like each way of the out-and-back had 4 miles of uphill and only 2 down! haha Well, I managed to mark the slowest time out of anyone at 54:20 for the 20k... that's a blistering 13.7 mph....hahaha. It's strange, but now I'm wondering if cycling is my worst sport of the three, so I may try to put more time into it (improving the worst is the best way to improve overall).
After the race I went down to Phoenix to hang out. One of my friends was already planning on going for a hike, so I joined him thinking it would be good to loosen me up some more. Not sure where we went exactly, but it was a good little hike... but I was wrecked and maybe should've taken it a little easier. Then going out drinking that night and a bit more on sunday... definitely should've taken that a little easier... haha.
2.22 -
2.17 - 500 meters straight, took 11 minutes... fastest yet I think.
2.18 -
2.19 - rode the exercise bike at the gym for 30 mins
2.20 -
2.21 - Vulture Mine Time Trial, Wickenburg, AZ
This was brutal. I did exactly what I was warned against doing, and I started off too fast (I think there was a little downhill early or something that threw me off). Once I adjusted and slowed down to where I thought I should've been going, I was broken. The hill seemed way longer than I was expecting too, and somehow it felt like each way of the out-and-back had 4 miles of uphill and only 2 down! haha Well, I managed to mark the slowest time out of anyone at 54:20 for the 20k... that's a blistering 13.7 mph....hahaha. It's strange, but now I'm wondering if cycling is my worst sport of the three, so I may try to put more time into it (improving the worst is the best way to improve overall).
After the race I went down to Phoenix to hang out. One of my friends was already planning on going for a hike, so I joined him thinking it would be good to loosen me up some more. Not sure where we went exactly, but it was a good little hike... but I was wrecked and maybe should've taken it a little easier. Then going out drinking that night and a bit more on sunday... definitely should've taken that a little easier... haha.
2.22 -
Wednesday, February 4, 2009
2/2 - 2/8
2/2 - I think I rode the exercise bike for 1:00 or so.
2/3 - I did nothing... went to see Taken, but not sure that counts as exercise.
2/4 -
2/5 -
2/6 -
2/7 - Flapjack Flaps Time Trial
- I didn't end up doing this.... went out drinking the night before and then overslept (didn't really want to drive that far that early either)
2/8 -
2/3 - I did nothing... went to see Taken, but not sure that counts as exercise.
2/4 -
2/5 -
2/6 -
2/7 - Flapjack Flaps Time Trial
- I didn't end up doing this.... went out drinking the night before and then overslept (didn't really want to drive that far that early either)
2/8 -
Monday, January 26, 2009
1/26 - 2/1
1/26
- just did an hour on the exercise bike... 3 tension. Thinking about just doing long hours on the bike for the whole week to see what that does... if I keep easy.
1/27 - nada
1/28 - 1:30 on the exercise bike
1/29 - :45 on the exercise bike
1/30 - nada
1/31 - 1:30-ish trying to get Fox to try ice skating.
2/1 - :30 on the exercise bike... my knee was bothering me a bit
- just did an hour on the exercise bike... 3 tension. Thinking about just doing long hours on the bike for the whole week to see what that does... if I keep easy.
1/27 - nada
1/28 - 1:30 on the exercise bike
1/29 - :45 on the exercise bike
1/30 - nada
1/31 - 1:30-ish trying to get Fox to try ice skating.
2/1 - :30 on the exercise bike... my knee was bothering me a bit
Friday, January 16, 2009
1/19 - 1/25
Mondays are always days off
Tue 1/20 - Swim 12x50m 15-30s rest
- took me about 18 minutes... maybe... I'm not really sure. Tried to stay nice and easy, but I still was running out of breath... not good.
Wed 1/21 - Run :30 w/accels
- 5mph, 2 incline... 4 0:20 bursts up to 7mph. Was probably zone 3.
Thu 1/22 - Bike :45
- exercise bike, 45 minutes on easy. I plan to get some skinny tires for my cross bike, and I think I may get a trainer too so I can get more used to riding it rather than riding my exercise bike.
Fri 1/23 - Swim 6x100m, then 6x50m
- well, I strained my upper back on my left side sometime today... not sure what I did. I went to go swim anyway, hoping it would loosen up... but it just hurt. Ended up stopping after 5x100m. I was struggling without even considering the back really... finding 100s tough still... that is not good at all.
Hopefully my back feels better in the morning because I want to go skinning and hopefully riding tomorrow. I think I will start from the gate at Lockett Meadow road and practice skinning, see how fast I can go to see how far I could expect to go reasonably.
Sat 1/24 - Brick Bike :15 Run :15-:30
- I did not do this... instead I went splitboarding for 1:40 (probably 1:30 of that struggling to go uphill). I think that was enough for the day.
Sun 1/25 - Bike 1:30-2:00
- I put my new skinny tires on my bike, and setup my new bike computer last night and this morning. Struggled with the computer (not easy to stabilize a round sensor on my oval fork)... but at least I got it working and pretty stable.
Drove out to Lake Mary road, with the plan to do the 1:30 ride. It was 40 degrees and quite windy, so I wasn't sure I'd be able to ride at all. Parked at the long pull-off before upper Lake Mary, and took off on the bike. I wasn't too bad, except my hands were freezing. I had brought the fleece liners to my snowboarding mittens, but I didn't put them in my backpack... so I had to turnaround and fetch them out of the car. After that I was almost comfortable except my head and ears were pretty cold from the wind. Also I hate those stupid ear-bud things for my iPod, but don't know a good alternative for exercising (I greatly prefer the big over the ear "cans").
After about 20 minutes of riding time (yay, bike computer)... I was already getting pretty tired. Not sure it was my wind, or my legs or what, but I was losing momentum quickly. I stopped a bit and took a break, trying to warm up my ears with my gloves... and decided to just call that good and head back (still had to make it back to the car anyway). So I turned around and rode back to the car... best part of the ride was the real small downhill right before getting back to the Lake Mary Store, I managed to wind up to 25 mph for about 5 seconds...haha. Anyway, in total I rode a bit over 9 miles, averaging 13.5 mph for 40 minutes.
After this, I need to reevaluate my training plan here... and event plan for that matter. There are 3 triathlons in Phoenix in March that I was thinking of doing (they are part of a series if I understand right)... but right now I'm not sure that is a good idea. I think I need to back up and restart slower, and build up some base fitness (what the books call it). If I continue this way I'm afraid I will either hurt myself, or just get very frustrated with lack of endurance... or both. I have 2 weeks before the Flapjack Flats Time Trial that I was to do... I think I will try to focus on putting a lot of "easy" miles in on the bike rather than mixing up with running and swimming. Maybe just exercise bike an hour every day or something (real bike when I can)... I'm not sure what to do really.
Tue 1/20 - Swim 12x50m 15-30s rest
- took me about 18 minutes... maybe... I'm not really sure. Tried to stay nice and easy, but I still was running out of breath... not good.
Wed 1/21 - Run :30 w/accels
- 5mph, 2 incline... 4 0:20 bursts up to 7mph. Was probably zone 3.
Thu 1/22 - Bike :45
- exercise bike, 45 minutes on easy. I plan to get some skinny tires for my cross bike, and I think I may get a trainer too so I can get more used to riding it rather than riding my exercise bike.
Fri 1/23 - Swim 6x100m, then 6x50m
- well, I strained my upper back on my left side sometime today... not sure what I did. I went to go swim anyway, hoping it would loosen up... but it just hurt. Ended up stopping after 5x100m. I was struggling without even considering the back really... finding 100s tough still... that is not good at all.
Hopefully my back feels better in the morning because I want to go skinning and hopefully riding tomorrow. I think I will start from the gate at Lockett Meadow road and practice skinning, see how fast I can go to see how far I could expect to go reasonably.
Sat 1/24 - Brick Bike :15 Run :15-:30
- I did not do this... instead I went splitboarding for 1:40 (probably 1:30 of that struggling to go uphill). I think that was enough for the day.
Sun 1/25 - Bike 1:30-2:00
- I put my new skinny tires on my bike, and setup my new bike computer last night and this morning. Struggled with the computer (not easy to stabilize a round sensor on my oval fork)... but at least I got it working and pretty stable.
Drove out to Lake Mary road, with the plan to do the 1:30 ride. It was 40 degrees and quite windy, so I wasn't sure I'd be able to ride at all. Parked at the long pull-off before upper Lake Mary, and took off on the bike. I wasn't too bad, except my hands were freezing. I had brought the fleece liners to my snowboarding mittens, but I didn't put them in my backpack... so I had to turnaround and fetch them out of the car. After that I was almost comfortable except my head and ears were pretty cold from the wind. Also I hate those stupid ear-bud things for my iPod, but don't know a good alternative for exercising (I greatly prefer the big over the ear "cans").
After about 20 minutes of riding time (yay, bike computer)... I was already getting pretty tired. Not sure it was my wind, or my legs or what, but I was losing momentum quickly. I stopped a bit and took a break, trying to warm up my ears with my gloves... and decided to just call that good and head back (still had to make it back to the car anyway). So I turned around and rode back to the car... best part of the ride was the real small downhill right before getting back to the Lake Mary Store, I managed to wind up to 25 mph for about 5 seconds...haha. Anyway, in total I rode a bit over 9 miles, averaging 13.5 mph for 40 minutes.
After this, I need to reevaluate my training plan here... and event plan for that matter. There are 3 triathlons in Phoenix in March that I was thinking of doing (they are part of a series if I understand right)... but right now I'm not sure that is a good idea. I think I need to back up and restart slower, and build up some base fitness (what the books call it). If I continue this way I'm afraid I will either hurt myself, or just get very frustrated with lack of endurance... or both. I have 2 weeks before the Flapjack Flats Time Trial that I was to do... I think I will try to focus on putting a lot of "easy" miles in on the bike rather than mixing up with running and swimming. Maybe just exercise bike an hour every day or something (real bike when I can)... I'm not sure what to do really.
Wednesday, January 14, 2009
1/12 - 1/18
So it begins again. I'm going to (at least try to) follow the "6 weeks to an Olympic Tri" plan from Gale Bernhardt's "Training Plans for Multisport Athletes". The race I'm thinking about doing in 6 weeks is the Desert Classic Duathlon though... which is basically Olympic length running and biking in a different format (run-bike-run). I figure I'll just keep doing swimming training too since that is my main goal, but this should work for this race too.
Tues 1/13 - Swim 10 x 50m, rest 15-30 sec between 50s
- Well, I did go and do this one, but I forgot to pay attention to the Zone it was supposed to be. I was in probably Zone 4 (busting my ass and having a hard time breathing), but these Tuesday swims are supposed to be Zone 1 or 2, which is nice and easy.
Wed 1/14 - Run 30 mins with 4-6 20 second accels
- Went to FAC this morning and did this. This time I did pay attention and this is supposed to be Zone 1 or 2 as well. I found that a 4.5 mph pace was reasonable for me for jogging and breathing OK. For the accels I went up to around 6 mph (still pretty slow). I used an incline of 2 (degrees I guess), but still running on the treadmill always seems orders of magnitude easier than running for real. Just keeping my weight in one place and moving my legs I guess is what it is.
Thu 1/15 - Bike 45 mins
- just did this on the exercise bike. Took it nice and easy while watching some taped Daily-Colbert.
Fri 1/16 - Swim Set 1: 4 x 100m, resting 15-30 between 100s (Zone 1-2)
Rest: 1-2 minutes between sets
Set 2: 6 x 50m, resting 10 between 50s (Zone 3)
- Went to FAC this morning to do this swim. I took it very easy on the 100s, and most of the 50s too really (turned it up a little bit). Took around 25 minutes total. Oops.. I see that I was resting too long between the 50s (15s), and not long enough between the sets... only waited 30s there.
Sat 1/17 - Brick: Bike 15 mins, Run 15-30 mins
**** moved to Sunday *****
- moved this to sunday, but I did it... 15 and 15. I was supposed to stay in zone1/2... but I think when I was running I went too far (even though I was going 4.5 mph with incline of 2 just like before)... so biking then running pushed me over the edge I guess.
Sun 1/18 - Bike 1:00 - 1:30
**** moved to Monday *****
- 1:00 on the exercise bike.... easy rider. I'm thinking now that I should probably not do the duathlon on 2/22 that I was thinking about (Olympic length biking and running)... probably better to stick to the slowly ramping up plan. I'm thinking Flagstaff Triathlon in July will be the first at Olympic length.
Tues 1/13 - Swim 10 x 50m, rest 15-30 sec between 50s
- Well, I did go and do this one, but I forgot to pay attention to the Zone it was supposed to be. I was in probably Zone 4 (busting my ass and having a hard time breathing), but these Tuesday swims are supposed to be Zone 1 or 2, which is nice and easy.
Wed 1/14 - Run 30 mins with 4-6 20 second accels
- Went to FAC this morning and did this. This time I did pay attention and this is supposed to be Zone 1 or 2 as well. I found that a 4.5 mph pace was reasonable for me for jogging and breathing OK. For the accels I went up to around 6 mph (still pretty slow). I used an incline of 2 (degrees I guess), but still running on the treadmill always seems orders of magnitude easier than running for real. Just keeping my weight in one place and moving my legs I guess is what it is.
Thu 1/15 - Bike 45 mins
- just did this on the exercise bike. Took it nice and easy while watching some taped Daily-Colbert.
Fri 1/16 - Swim Set 1: 4 x 100m, resting 15-30 between 100s (Zone 1-2)
Rest: 1-2 minutes between sets
Set 2: 6 x 50m, resting 10 between 50s (Zone 3)
- Went to FAC this morning to do this swim. I took it very easy on the 100s, and most of the 50s too really (turned it up a little bit). Took around 25 minutes total. Oops.. I see that I was resting too long between the 50s (15s), and not long enough between the sets... only waited 30s there.
Sat 1/17 - Brick: Bike 15 mins, Run 15-30 mins
**** moved to Sunday *****
- moved this to sunday, but I did it... 15 and 15. I was supposed to stay in zone1/2... but I think when I was running I went too far (even though I was going 4.5 mph with incline of 2 just like before)... so biking then running pushed me over the edge I guess.
Sun 1/18 - Bike 1:00 - 1:30
**** moved to Monday *****
- 1:00 on the exercise bike.... easy rider. I'm thinking now that I should probably not do the duathlon on 2/22 that I was thinking about (Olympic length biking and running)... probably better to stick to the slowly ramping up plan. I'm thinking Flagstaff Triathlon in July will be the first at Olympic length.
Tuesday, January 6, 2009
1/4 -1/10
1/4 - I managed to get some motivation and got back into the pool on Sunday. I swam for 31 minutes, getting in 1000m. I started off with 30 second breaks between 50m laps, but toward the end I tried to speed up to make the 1000 before 30 minutes (didn't quite make it).
Kayaking in Hawaii
Well, in my last post I forgot that I did do one session of exercise... I rented a kayak at Kailua for a few hours. I'd never been kayaking before, and it was a lot of fun.
I paddled out to these 2 islands (Mokolua)... they are bird sanctuaries, but you can land on the beach and walk around a bit, just not go up the hill where the birds nest. After that I went back towards the beach, then over to flat island, which is... a really flat little island. There are birds that nest there as well, so I just walked around a little bit. Paddling itself was pretty fun, after the islands I just cruised around a little. I saw 2 different sea turtles while just roaming, one just had his head poking out of the water... then the other guy poked his head out, then I could see his whole back before he dove under, was pretty.
Overall it was a good workout too, for my back and shoulders mostly. I did however manage to give myself a nice rope burn on my back... getting back in the kayak I sat on the leash for the paddle, but pulled it out against my back I guess. I forgot I had done it until later that day I took a shower and it was super sore. Wasn't sure that it wasn't a man-o-war sting until I remembered the tether incident.
Well, that was that... maybe I'll post a couple pictures for the nobody who reads this... haha.
I paddled out to these 2 islands (Mokolua)... they are bird sanctuaries, but you can land on the beach and walk around a bit, just not go up the hill where the birds nest. After that I went back towards the beach, then over to flat island, which is... a really flat little island. There are birds that nest there as well, so I just walked around a little bit. Paddling itself was pretty fun, after the islands I just cruised around a little. I saw 2 different sea turtles while just roaming, one just had his head poking out of the water... then the other guy poked his head out, then I could see his whole back before he dove under, was pretty.
Overall it was a good workout too, for my back and shoulders mostly. I did however manage to give myself a nice rope burn on my back... getting back in the kayak I sat on the leash for the paddle, but pulled it out against my back I guess. I forgot I had done it until later that day I took a shower and it was super sore. Wasn't sure that it wasn't a man-o-war sting until I remembered the tether incident.
Well, that was that... maybe I'll post a couple pictures for the nobody who reads this... haha.
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