Start of the taper, only 6 hours scheduled for this week.
Sunday:
- off
Monday:
- swim :45 (form)
did :30 of this on Tuesday morning... felt weird, stomach hurt, decided to stop early
Tuesday:
- bike 1:00 (form)
did this wednesday on the trainer. Seems like the stomach pains from tuesday are sticking around, I'm not pleased about that.
Wednesday:
- swim 1:00 (e3)
did this on Friday at lunch. 1900m at 42 minutes. 2600m in the hour.
Thursday:
- run 1:00 (e2)
did this on Wednesday instead. Ran 4.63 miles in 50 minutes (+ some before my watch could find the satellites).
Friday:
- brick 1:30
bike 1:00
run :30
nope
Saturday:
- bike :45 (e1)
didn't end up doing this one either
Sunday, May 30, 2010
Monday, May 24, 2010
Training Week 11 of 13 for Boise
This is the last real week of training before the taper. Need to get everything done here, no excuses.
Sunday:
- off
Monday:
- swim :45 (e2)
did this on Tuesday. Went very well, did 2000m in 45 mins. 1900 at 42 mins. 1500 at 32 mins.
- run :30 (e1)
went to go swim but the pool was overfull, so came home and did this run at lunchtime instead. Ran 35 minutes, right around 3.1 miles (garmin is so slow at finding satellites initially that I just started running without it). Running up to the entrance to Buffalo Park seems to be almost exactly a mile by the roads.
Tuesday:
- bike 1:00 (form)
did this on Wednesday on the trainer. Was kinda tough after already swimming and running earlier in the day. Also put on my new aerobars, and I like them so far. Still not that good at staying in that position for long, but they're comfortable.
Wednesday:
- swim :30 (e1)
did 1200m in the 30 minutes, took it easy (which is good because maintaining 400m/10mins used to be hard).
- run :45 (form)
ran 4.3 miles around NAU campus. Intended to run around the track but it was closed due to construction. Average HR of 163, pushed it pretty well I think.
Thursday
- off
Friday:
- swim 1:00 (form)
did this on saturday in the outdoor pool. Felt pretty good, but I didn't count my laps, I would guess around 2400m in the hour.
- bike 4:00 (e2)
finally did a long ride on friday morning. Went out to Lake Mary road, intending to do the half ironman course out there, but when I got to the nasty part of the hills going up to Mormon lake I decided to turn around. Went back past the car, all the way back to town, up through the urban trails to the fairgrounds, then around the airport and back down to lake mary road and back out. Ended up riding 44 miles total in 3:05. 14 mph average, but that includes a number of stops and slow sections on the urban trail. I'm pretty happy with that, probably should've tried to make the whole 4 hours, but decided it was probably better not to push it (3 is by far my longest ride). Forgot to use body glide though, and I paid for that the next couple days.
Saturday:
- run 2:00 (e2)
didn't even try to do this because of the aforementioned lack of body glide. Will try to get it in next week sometime.
Sunday:
- off
Monday:
- swim :45 (e2)
did this on Tuesday. Went very well, did 2000m in 45 mins. 1900 at 42 mins. 1500 at 32 mins.
- run :30 (e1)
went to go swim but the pool was overfull, so came home and did this run at lunchtime instead. Ran 35 minutes, right around 3.1 miles (garmin is so slow at finding satellites initially that I just started running without it). Running up to the entrance to Buffalo Park seems to be almost exactly a mile by the roads.
Tuesday:
- bike 1:00 (form)
did this on Wednesday on the trainer. Was kinda tough after already swimming and running earlier in the day. Also put on my new aerobars, and I like them so far. Still not that good at staying in that position for long, but they're comfortable.
Wednesday:
- swim :30 (e1)
did 1200m in the 30 minutes, took it easy (which is good because maintaining 400m/10mins used to be hard).
- run :45 (form)
ran 4.3 miles around NAU campus. Intended to run around the track but it was closed due to construction. Average HR of 163, pushed it pretty well I think.
Thursday
- off
Friday:
- swim 1:00 (form)
did this on saturday in the outdoor pool. Felt pretty good, but I didn't count my laps, I would guess around 2400m in the hour.
- bike 4:00 (e2)
finally did a long ride on friday morning. Went out to Lake Mary road, intending to do the half ironman course out there, but when I got to the nasty part of the hills going up to Mormon lake I decided to turn around. Went back past the car, all the way back to town, up through the urban trails to the fairgrounds, then around the airport and back down to lake mary road and back out. Ended up riding 44 miles total in 3:05. 14 mph average, but that includes a number of stops and slow sections on the urban trail. I'm pretty happy with that, probably should've tried to make the whole 4 hours, but decided it was probably better not to push it (3 is by far my longest ride). Forgot to use body glide though, and I paid for that the next couple days.
Saturday:
- run 2:00 (e2)
didn't even try to do this because of the aforementioned lack of body glide. Will try to get it in next week sometime.
Tuesday, May 18, 2010
Training Week 10 of 13 for Boise
Sunday:
- Tempe Sprint Triathlon
Monday:
- swim :45 (form)
Decided this should become an off day after the race on Sunday.
Tuesday:
- bike 1:00 (e2)
Wednesday:
- swim 1:00 (e2)
did this, but only for around 40-45 mins. Wasn't really feeling right.
- run :30 (e2)
did this on tuesday, took it kinda easy.
Thursday:
- off
Friday:
- swim 1:00 (e3)
yep, think I did 2400m in the hour
- bike 3:30 (e3)
did this on saturday, but only around 1:10 on the trainer.
Saturday:
- run 2:00 (e3)
didn't end up doing this, had Fox all weekend
- Tempe Sprint Triathlon
Monday:
- swim :45 (form)
Decided this should become an off day after the race on Sunday.
Tuesday:
- bike 1:00 (e2)
Wednesday:
- swim 1:00 (e2)
did this, but only for around 40-45 mins. Wasn't really feeling right.
- run :30 (e2)
did this on tuesday, took it kinda easy.
Thursday:
- off
Friday:
- swim 1:00 (e3)
yep, think I did 2400m in the hour
- bike 3:30 (e3)
did this on saturday, but only around 1:10 on the trainer.
Saturday:
- run 2:00 (e3)
didn't end up doing this, had Fox all weekend
Monday, May 17, 2010
Tempe International Sprint
New World Record! OK, so maybe just a new Phil record, but I'm happy with that.
This was the first race I've done where you are required to rack your bike the night before. That was kinda weird, but I got there almost first in line, and set up my bike right on the end of the first available rack from the swim (for my number group). Apparently first come first served doesn't mean anything to some people because when I got there in the morning, some woman had moved my bike more toward the middle so she could rack on the end. Really classy move I thought, but I was in too much of a rush (and probably not worth it anyway) to get into it with her. So I just got my stuff set up, ran to get my timing chip and marked up, and got ready for the swim.
My wave was the second to go off, at 6:33. Being Phoenix, the water was actually a nice temperature at this time, but I wore my wetsuit anyway (legal flotation is good). The swim itself went very well. Was hard to see as it always is, little waves, lots of splashing of arms and legs. Lots of bodies at the buoys to try to navigate through. My form in the open water is nowhere near what it is in the pool. I rarely take more than a stroke with my head in the water. I need to do sighting, but that is a bit much. I managed the whole swim without stopping at all, and ended up with my fastest 400m swim yet, 8:41. Looking at the results of my age group, and that was 14th place out of 55, I'm very happy with that.
First transition felt pretty slow, but on the time it wasn't too bad. 2:23 to get out of a wetsuit and get my biking stuff on, I'll take it. Had to run in my bike shoes quite a bit before I could mount, wasn't sure if I wanted to do that, or do the real pro thing of leaving my shoes in the pedals and just slip them on while riding... maybe later. I think I started out a little hot on the ride. And I forgot to start up my watch for a little (I think around .3 miles). Felt okay on the bike, but not great. I tried here and there to use the aerobars, but didn't feel comfortable with it still. There were more hills than I expected. The first few I was just downshifting and slowing way down, but on one of the last (maybe the last) I just decided to power up and push through it... I need to do that all the time. Managed to not fall down while dismounting (barely, I'm not sure what happened), and got through to the run transition. Bike time of 42:01 beat my previous 20k best by 7 minutes... just what I like to see. Looks like 31/55 on the bike, I'm a little surprised by that.
First bit of the run was a struggle. I wanted to run for at least 5 minutes, but I had to fight myself to do it. I limited walking periods to 1 minute, this seems to work pretty well for me. Still when I run in races, I run too fast when running, then have to walk. I'm sure this is not the best way to do it, but I don't know how to fix it so I pace myself properly. Looks like I walked at 5 minutes, then a little after 8 for the water station. Made it to 13:00, and then 18:00. At 24:00 walked a bit and had a drink. Had a small walk at 28 minutes, and then again at 29 to make sure I could run through the finish. While I was walking this last time, this guy told me that I had passed him 3 times and that I had to beat him now. I had noticed his wolf jersey a bunch on the run. This was good motivation, so I picked it back up again. When I caught him again he yelled at me to kick it... I felt pretty good here so I did, I was flying at this point through the finish, passed a couple more people on the way. Looking at my GPS data, I was running a 5:00/mile pace for the last 30 seconds, which is super fast for me. It is a very good thing that guy got me motivated there... I finished 18 seconds better than my previous sprint record. That last kick could have easily been the difference. Run time was 30:38, maybe my second best 5k... 43/55 on the run.
My overall time was 1:25:42. I finished 34/55 in the 30-34 age group. I would have been 13/26 in the Clydesdale group. Overall I was very happy with the race. My sprint at the end meant to me that I probably didn't completely empty the tank through the race. Not that far off maybe, but still was more there I could get out of myself.
This was the first race I've done where you are required to rack your bike the night before. That was kinda weird, but I got there almost first in line, and set up my bike right on the end of the first available rack from the swim (for my number group). Apparently first come first served doesn't mean anything to some people because when I got there in the morning, some woman had moved my bike more toward the middle so she could rack on the end. Really classy move I thought, but I was in too much of a rush (and probably not worth it anyway) to get into it with her. So I just got my stuff set up, ran to get my timing chip and marked up, and got ready for the swim.
My wave was the second to go off, at 6:33. Being Phoenix, the water was actually a nice temperature at this time, but I wore my wetsuit anyway (legal flotation is good). The swim itself went very well. Was hard to see as it always is, little waves, lots of splashing of arms and legs. Lots of bodies at the buoys to try to navigate through. My form in the open water is nowhere near what it is in the pool. I rarely take more than a stroke with my head in the water. I need to do sighting, but that is a bit much. I managed the whole swim without stopping at all, and ended up with my fastest 400m swim yet, 8:41. Looking at the results of my age group, and that was 14th place out of 55, I'm very happy with that.
First transition felt pretty slow, but on the time it wasn't too bad. 2:23 to get out of a wetsuit and get my biking stuff on, I'll take it. Had to run in my bike shoes quite a bit before I could mount, wasn't sure if I wanted to do that, or do the real pro thing of leaving my shoes in the pedals and just slip them on while riding... maybe later. I think I started out a little hot on the ride. And I forgot to start up my watch for a little (I think around .3 miles). Felt okay on the bike, but not great. I tried here and there to use the aerobars, but didn't feel comfortable with it still. There were more hills than I expected. The first few I was just downshifting and slowing way down, but on one of the last (maybe the last) I just decided to power up and push through it... I need to do that all the time. Managed to not fall down while dismounting (barely, I'm not sure what happened), and got through to the run transition. Bike time of 42:01 beat my previous 20k best by 7 minutes... just what I like to see. Looks like 31/55 on the bike, I'm a little surprised by that.
First bit of the run was a struggle. I wanted to run for at least 5 minutes, but I had to fight myself to do it. I limited walking periods to 1 minute, this seems to work pretty well for me. Still when I run in races, I run too fast when running, then have to walk. I'm sure this is not the best way to do it, but I don't know how to fix it so I pace myself properly. Looks like I walked at 5 minutes, then a little after 8 for the water station. Made it to 13:00, and then 18:00. At 24:00 walked a bit and had a drink. Had a small walk at 28 minutes, and then again at 29 to make sure I could run through the finish. While I was walking this last time, this guy told me that I had passed him 3 times and that I had to beat him now. I had noticed his wolf jersey a bunch on the run. This was good motivation, so I picked it back up again. When I caught him again he yelled at me to kick it... I felt pretty good here so I did, I was flying at this point through the finish, passed a couple more people on the way. Looking at my GPS data, I was running a 5:00/mile pace for the last 30 seconds, which is super fast for me. It is a very good thing that guy got me motivated there... I finished 18 seconds better than my previous sprint record. That last kick could have easily been the difference. Run time was 30:38, maybe my second best 5k... 43/55 on the run.
My overall time was 1:25:42. I finished 34/55 in the 30-34 age group. I would have been 13/26 in the Clydesdale group. Overall I was very happy with the race. My sprint at the end meant to me that I probably didn't completely empty the tank through the race. Not that far off maybe, but still was more there I could get out of myself.
Friday, May 14, 2010
Training Week 9 of 13 for Boise
Sunday:
- off
Monday:
- swim :45 (form)
did this swim on tuesday
- bike :30 (e1)
did this outside on monday. 13.2 mph avg in 26 mins. 5.83 miles.
Tuesday:
- run :15 (e1)
nope
Wednesday:
- brick
- bike :30 (e2)
- run :30 (e2)
did this brick at the gym on Thursday.
Thursday:
- off
Friday:
- swim 1:00 (e3)
did this friday. only 45/46 mins, but did 2000m in that time. My neck was bothering me a bit so I decided it was better to stop than to push it.
- bike 3:15 (e2)
probably wont do this long ride yet again. I've been doing too much other stuff on the weekends and skipping these too much
Saturday:
- run 1:45 (e2)
ditto... going to phoenix, probably will golf but thats not the same. Sprint Tri on Sunday will make up for it though somewhat.
- off
Monday:
- swim :45 (form)
did this swim on tuesday
- bike :30 (e1)
did this outside on monday. 13.2 mph avg in 26 mins. 5.83 miles.
Tuesday:
- run :15 (e1)
nope
Wednesday:
- brick
- bike :30 (e2)
- run :30 (e2)
did this brick at the gym on Thursday.
Thursday:
- off
Friday:
- swim 1:00 (e3)
did this friday. only 45/46 mins, but did 2000m in that time. My neck was bothering me a bit so I decided it was better to stop than to push it.
- bike 3:15 (e2)
probably wont do this long ride yet again. I've been doing too much other stuff on the weekends and skipping these too much
Saturday:
- run 1:45 (e2)
ditto... going to phoenix, probably will golf but thats not the same. Sprint Tri on Sunday will make up for it though somewhat.
Monday, May 3, 2010
Training Week 8 of 13 for Boise
Sunday:
- off
Monday:
- swim :45 (form)
did around :30, was still pretty beat from sunday, decided it was better to rest. Worked on left-side breathing and hip movement.
Tuesday:
- run 1:00 (e2)
ran up to Buffalo Park and around the loop a couple of times. Ended up doing 4.7 miles total, not terribly speedy. Also ended up with a nice blister on my left foot... I need to get used to running in the real world rather than on a treadmill.
Wednesday:
- swim 1:00 (e3)
phew, fastest yet. 2600m in the hour. 1900 @43mins. 500m in 11mins.
Thursday:
- bike 1:00 (e1)
did this on friday. 13.47 miles in 57 mins, 14.2 mph avg. No way to avoid somewhat nasty hills when riding from my new place, maybe even worse than the old house. I came up over Cedar on the way back, that is a huge hill to me.
Friday:
- brick
- bike 1:30 (form)
- run :45 (form)
didn't end up doing this, did the other ride in the morning and then golfed in the afternoon.
Saturday:
- off
went golfing saturday too.
- off
Monday:
- swim :45 (form)
did around :30, was still pretty beat from sunday, decided it was better to rest. Worked on left-side breathing and hip movement.
Tuesday:
- run 1:00 (e2)
ran up to Buffalo Park and around the loop a couple of times. Ended up doing 4.7 miles total, not terribly speedy. Also ended up with a nice blister on my left foot... I need to get used to running in the real world rather than on a treadmill.
Wednesday:
- swim 1:00 (e3)
phew, fastest yet. 2600m in the hour. 1900 @43mins. 500m in 11mins.
Thursday:
- bike 1:00 (e1)
did this on friday. 13.47 miles in 57 mins, 14.2 mph avg. No way to avoid somewhat nasty hills when riding from my new place, maybe even worse than the old house. I came up over Cedar on the way back, that is a huge hill to me.
Friday:
- brick
- bike 1:30 (form)
- run :45 (form)
didn't end up doing this, did the other ride in the morning and then golfed in the afternoon.
Saturday:
- off
went golfing saturday too.
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