I got my first real ride on the new bike on Wednesday. It's nice. It just feels right. Like sex on a bike. Oh so smooth. I had to stop by the shop to have some slight changes around the saddle positioning done, but overall it feels good. I can't wait to get in a ride when it warms up a bit. 26* is too cold. Rideable, but too cold.
Did the Highlands Ranch 5k Turkey Trot this morning. Total time 25:50 minutes. Not fast any means, only holding an 8:20/mile pace. That being said, having only run a few times in the last month, I'll take it. I need to run more.
Thursday, November 27, 2014
Sunday, November 23, 2014
Next season is here.
The 2014 season is over and training for 2015 starts now. I am working on finding a new program with a bit more focus on running. Swimming and biking are clearly not an issue, so I will just be maintaining par on training and performance. As much as I dislike running, I will need to get my pace down and distance up. Yeah fun.
The Boulder 70.3 is already on the calendar June 13, 2105. It should be an interesting weekend because Haley's birthday party is on Sunday. That being said, it will be nice because my parent's will be in town for her birthday making for easier logistics.
I have an ambitious race scheduled for next season's races. Two early-season Sprint's and an Olympic before the Boulder Half-Ironman, then another Sprint, Olympic, and hopefully a Half-Ironman. I am still deciding on where to do the second 70.3, but Austin could be fun. Now that we know the logistics, flying in Friday would allow us to explore Austin that afternoon plus Saturday afternoon and dinner.
I missed registration for the two 70.3's I really wanted to do - Oceanside and Vineman (Healdsberg) - and did not win the lottery for Alcatraz. Hopefully I can get into them for 2016. I think they would be great lead in races for a full, which I am focusing on for 2016.
My 2015 goals are pretty clear for me. The first Sprint will be me getting my legs underneath me as a season starter. I finished just outside of the top half in my first one without really training. I should be able to do top third as a season opener. The other Sprint's I am aiming for top quarter; the Olympics I would like to finish top third and quarter; the half's in the top third and quarter.
This off season I also want to lose another 25lbs and get under 200lbs. I still have plenty of body fat that is being dragged around, wasting energy. I took a 3-week hiatus after Austin, only working out 3-4 days per week, and put about 10lbs back on. I need to get workouts back up to daily, but with an additional focus on weights and running. Increasing muscle mass will help with my fat burning. I am shooting to get my running up to 26 miles per week. I'll be cutting my swim back to 2 days per week and riding another 60-ish on the bike.
I did just get a new toy in the form of a road bike - LOOK 585 Ultra. It's much better suited to the kind of mileage I am planning on doing this off season. The Wookie Bike was just not setup for climbing, which I intend to do quite a lot of this year. I used to have a Look 555 which met an unfortunate end by garage door when we still lived in SF. For the build, I was able to cannibalize the Wookie Bike, only needing to buy a post and stem. It comes in at a nice 18.25lbs with a lot of non-carbon parts in the build.
There have been some changes since this picture was taken, as I was able to get my fit done. Blake at BikeSource did this one as well and it feels good. I haven't had a chance to put miles on yet, but getting off the trainer it felt good. I am planning on riding in Wednesday and Friday this week, assuming the weather stays reasonable. I'll ride down until about 35*, but that's when I say 'no'.
Thank you to my parent's, Maggie, and Chuck and Nancy for contributing as birthday presents!
With it being winter I do plan on spending quite a bit of time up in the mountains. We went with the Epic Local pass this season. Most of the guys I work with and our neighbors have that pass, and being able to go up with them would be nice. We were a bit limited with the Winter Park & Copper Mountain pass last year. According to the snow.com website:
The Boulder 70.3 is already on the calendar June 13, 2105. It should be an interesting weekend because Haley's birthday party is on Sunday. That being said, it will be nice because my parent's will be in town for her birthday making for easier logistics.
I have an ambitious race scheduled for next season's races. Two early-season Sprint's and an Olympic before the Boulder Half-Ironman, then another Sprint, Olympic, and hopefully a Half-Ironman. I am still deciding on where to do the second 70.3, but Austin could be fun. Now that we know the logistics, flying in Friday would allow us to explore Austin that afternoon plus Saturday afternoon and dinner.
I missed registration for the two 70.3's I really wanted to do - Oceanside and Vineman (Healdsberg) - and did not win the lottery for Alcatraz. Hopefully I can get into them for 2016. I think they would be great lead in races for a full, which I am focusing on for 2016.
My 2015 goals are pretty clear for me. The first Sprint will be me getting my legs underneath me as a season starter. I finished just outside of the top half in my first one without really training. I should be able to do top third as a season opener. The other Sprint's I am aiming for top quarter; the Olympics I would like to finish top third and quarter; the half's in the top third and quarter.
This off season I also want to lose another 25lbs and get under 200lbs. I still have plenty of body fat that is being dragged around, wasting energy. I took a 3-week hiatus after Austin, only working out 3-4 days per week, and put about 10lbs back on. I need to get workouts back up to daily, but with an additional focus on weights and running. Increasing muscle mass will help with my fat burning. I am shooting to get my running up to 26 miles per week. I'll be cutting my swim back to 2 days per week and riding another 60-ish on the bike.
I did just get a new toy in the form of a road bike - LOOK 585 Ultra. It's much better suited to the kind of mileage I am planning on doing this off season. The Wookie Bike was just not setup for climbing, which I intend to do quite a lot of this year. I used to have a Look 555 which met an unfortunate end by garage door when we still lived in SF. For the build, I was able to cannibalize the Wookie Bike, only needing to buy a post and stem. It comes in at a nice 18.25lbs with a lot of non-carbon parts in the build.
There have been some changes since this picture was taken, as I was able to get my fit done. Blake at BikeSource did this one as well and it feels good. I haven't had a chance to put miles on yet, but getting off the trainer it felt good. I am planning on riding in Wednesday and Friday this week, assuming the weather stays reasonable. I'll ride down until about 35*, but that's when I say 'no'.Thank you to my parent's, Maggie, and Chuck and Nancy for contributing as birthday presents!
With it being winter I do plan on spending quite a bit of time up in the mountains. We went with the Epic Local pass this season. Most of the guys I work with and our neighbors have that pass, and being able to go up with them would be nice. We were a bit limited with the Winter Park & Copper Mountain pass last year. According to the snow.com website:
Unlimited, unrestricted skiing or riding at Breckenridge, Keystone, Afton Alps, Mt. Brighton and Arapahoe Basin with limited restrictions at Park City, Canyons, Heavenly, Northstar & Kirkwood. Also includes a total of 10 days at Vail and Beaver Creek with holiday restrictionsPlus there are Starwood hotels in Beaver Creek, which makes for an easy long weekend.
Monday, October 27, 2014
Success!
Well mostly. I completed it, but missed a lot of my goal marks. Weather will be blamed for some of this though as it was 90* and humid, and there was a pretty steady headwind most of the ride.
Basic numbers:
Place: 102/230
Time: 6:09:57
Field avg.: 6:22:02
Swim place: 25th
Swim time: 33:01
Swim avg. speed: 7:48/500 yards
Field Average: 41:22
Transition 1: 3:42
Bike place: 67th
Bike time: 2:58:20
Bike avg. speed: 18.84 mph
Field avg: 4:20:01
Transition 2: 3:11
Run place: 102nd
Run time: 2:31:43
Run avg. speed: 11:34/mile
Field avg: 2:23:41
The swim was definitely a surprise. I had to double-take my watch when I got out of the water. A solid 5 minutes faster than I expected and I was throttling back so as not to go out too hard. Good start for the day.
My first transition was pretty fast. I had trouble getting my wetsuit into the transition bag which cost me probably 10-15 seconds. I also had to run out of transition in my shoes carrying the bike. The corral was on a grassy field with lots of stickers to eat up tubes. I saw a lot of flat tires in the first 1-2 miles of the ride. I did forget to put sunblock in my bag though - ugh.
The ride went pretty well. I was staying on my food/salt/drink schedule pretty well until about 30-35 miles in and my gut went haywire. I think it was because I had too much drink and not enough water. Unfortunately, that was just after the second aid station so I had to go another 10 or so miles to get water. Until that point I was holding a steady 21.4mph. The gut issues dropped me down to the 16-17mph range and perfectly coincided with the hills, which was a bad combo. I lost a lot of time there. I refueled at the next station and was off and kicking right away after drinking a half bottle of water. I was able to get my speed back up to 18-19mph, but the damage was done. Not a lot, but enough.
The start of transition two was amusing. Getting off the bike into a run was comical. Imagine having two dead legs and being told to run up a hill quickly. That's basically how transition started. I was in the back at the top of the hill. Not a steep hill, but about 100 yards with a 10-20ft elevation gain. Doesn't sound like a lot, but enough.
The actual transition was fast. I almost forgot my salt tabs, but thankfully checked my pockets before I jumped up. My life would have been miserable without them. I also caught the sunblock guy before I ran out. The only had one guy and he wasn't right next to the exit.
Starting the run went well, but the hills. The god damned hills! I ran the first 1.5 miles and hit the hill. After that point I ended up walking up most of the hills. The heat was full bore and I could not stay cool. I was dumping ice down my top every aid station, which were roughly every 3/4 mile. Heat or not, I need to work on my running.
In the end, there are some things that I can do better and others things that I learned.
Swimming: Keep doing what I am doing. Brett and Peter make for a great coaching team.
Transition 1: Remember sunblock and to bring a floor pump to check my tires day of.
Bike: Have one water bottle empty holding a tube and tools. Carry minimal Gu and Chomps and one bottle of water, as you can reload at aid stations. Time Trial helmet: over a 50 mile distance you can save 3-4 minutes on a helmet alone. Aero wheels are good for another 2-3 minutes. I didn't get passed by many people on bike, but almost everybody who did was on aero wheels with a TT helmet.
Transition 2: Sunblock up. Maybe quick tie laces, but I'm pretty fast already.
Run: Just keep running and lose another 20lbs. I just need to spend time getting my running muscles stronger. When it's hot, do anything to stay cool.
My shoulder did act up and I will be scheduling with an ortho soon. I need to have it looked at to see if it's time to fix it. God forbid my shoulder give me proper leverage while I am swimming and not falling out when running.
On that note, I'm going to sleep. Oh, and my ass hurts. Along with every other muscle in my legs.
Basic numbers:
Place: 102/230
Time: 6:09:57
Field avg.: 6:22:02
Swim place: 25th
Swim time: 33:01
Swim avg. speed: 7:48/500 yards
Field Average: 41:22
Transition 1: 3:42
Bike place: 67th
Bike time: 2:58:20
Bike avg. speed: 18.84 mph
Field avg: 4:20:01
Transition 2: 3:11
Run place: 102nd
Run time: 2:31:43
Run avg. speed: 11:34/mile
Field avg: 2:23:41
The swim was definitely a surprise. I had to double-take my watch when I got out of the water. A solid 5 minutes faster than I expected and I was throttling back so as not to go out too hard. Good start for the day.
My first transition was pretty fast. I had trouble getting my wetsuit into the transition bag which cost me probably 10-15 seconds. I also had to run out of transition in my shoes carrying the bike. The corral was on a grassy field with lots of stickers to eat up tubes. I saw a lot of flat tires in the first 1-2 miles of the ride. I did forget to put sunblock in my bag though - ugh.
The ride went pretty well. I was staying on my food/salt/drink schedule pretty well until about 30-35 miles in and my gut went haywire. I think it was because I had too much drink and not enough water. Unfortunately, that was just after the second aid station so I had to go another 10 or so miles to get water. Until that point I was holding a steady 21.4mph. The gut issues dropped me down to the 16-17mph range and perfectly coincided with the hills, which was a bad combo. I lost a lot of time there. I refueled at the next station and was off and kicking right away after drinking a half bottle of water. I was able to get my speed back up to 18-19mph, but the damage was done. Not a lot, but enough.
The start of transition two was amusing. Getting off the bike into a run was comical. Imagine having two dead legs and being told to run up a hill quickly. That's basically how transition started. I was in the back at the top of the hill. Not a steep hill, but about 100 yards with a 10-20ft elevation gain. Doesn't sound like a lot, but enough.
The actual transition was fast. I almost forgot my salt tabs, but thankfully checked my pockets before I jumped up. My life would have been miserable without them. I also caught the sunblock guy before I ran out. The only had one guy and he wasn't right next to the exit.
Starting the run went well, but the hills. The god damned hills! I ran the first 1.5 miles and hit the hill. After that point I ended up walking up most of the hills. The heat was full bore and I could not stay cool. I was dumping ice down my top every aid station, which were roughly every 3/4 mile. Heat or not, I need to work on my running.
In the end, there are some things that I can do better and others things that I learned.
Swimming: Keep doing what I am doing. Brett and Peter make for a great coaching team.
Transition 1: Remember sunblock and to bring a floor pump to check my tires day of.
Bike: Have one water bottle empty holding a tube and tools. Carry minimal Gu and Chomps and one bottle of water, as you can reload at aid stations. Time Trial helmet: over a 50 mile distance you can save 3-4 minutes on a helmet alone. Aero wheels are good for another 2-3 minutes. I didn't get passed by many people on bike, but almost everybody who did was on aero wheels with a TT helmet.
Transition 2: Sunblock up. Maybe quick tie laces, but I'm pretty fast already.
Run: Just keep running and lose another 20lbs. I just need to spend time getting my running muscles stronger. When it's hot, do anything to stay cool.
My shoulder did act up and I will be scheduling with an ortho soon. I need to have it looked at to see if it's time to fix it. God forbid my shoulder give me proper leverage while I am swimming and not falling out when running.
On that note, I'm going to sleep. Oh, and my ass hurts. Along with every other muscle in my legs.
Tuesday, October 21, 2014
So that weekend is here
A reiteration of the last post basically: just super fucking busy. House is being remodeled: kitchen, floors, paint, main floor lighting, fireplace, etc. I did most of the demo to save money, so my little down time has been spent on that. Not much time for blogging.
Updates since my last post:
I haven't decided my races for 2015 yet, but I did put in for the lottery for the Escape from Alcatraz. It was fun the last time I did it, so hopefully I can get lucky enough to be drawn. If I get a slot, I will be getting a new road bike. The course is so hilly that a full aero bike doesn't make sense. I am planning on doing two Sprint, two Olympic, and two Half's next season. The Sprint's will be refreshers in the beginning of the season with the Olympic's being mid-training for the Half's. I screwed up and didn't register for the Oceanside Half in time and registration closed. Still a bit angry with myself for that one.
Race is this weekend. Getting packed up tomorrow and Thursday, flight is on Friday. We'll be meeting my parent's at the airport and going from there. Probably spend the rest of Friday getting our bearings and Saturday on race prep. The race starts Sunday at 7:30am.
Goals are currently:
Swim: 38 minutes. Holding a 9min/500 pace.
Bike: 2:48 hour. That's holding 20mph.
Run: 2:10 hour. Low expectation pace holding a 10min mile.
Total: 5:36 hours excluding transitions
I think I can beat these, as the elevation will be a substantial benefit to me. As long as I keep eating and drinking, taking salt, and not pushing to bonk I will do well. Looking at last year's results, I would fit in around 100/258 starters. I'm still shooting for top third though, which would put me around 5:27. That isn't too outlandish...
The one thing that I am bummed about is that Dad can't run along with me at any point without me risking DQ. That is somewhat (very) frustrating, but I see the point that having somebody to race with could be having a pacer. Hopefully he does migrate out along the run course though. Having people along the course is nice and a boost. When I saw Sarah and Haley at the Aurora race, it was a great boost.
On that note, I'm going to sleep.
Updates since my last post:
- Training has been pretty steady. My mileage is up there for running and biking. My swim is holding a steady 9 min/500 yard pace for 2200 yards. Bike I am holding at a steady 18mph over varied, hilly terrain. I expect to hold closer to 20mph during the race. Running I can hold a 9min pace for an hour. Still not fast, but steady.
- Spent Labor Day weekend in Moab, UT with Sven, Abe, Misha, Kurt, and Brett for our annual bike trip/Cal Cycling reunion. In reality it's just us all taking time off to hangout and ride bikes. Abe brought a drone and we got awesome pictures and video. I'll upload some eventually.
- Sarah took Haley to SF for a week during September, so I spent a week training and ripping up hardwood flooring. I highly recommend against doing that without somebody to help. It sucks.
- And I've lost 35lbs; I'm now sitting at a pretty steady 215lbs. I still have another 15lbs for goal, but I've made a pretty big dent. I'm going to be changing my workout post-race to involve more weight training and less riding, as it's going to be cold as hell soon. I'll probably put on more weight, but hopefully I can keep it muscle then lean down for next season.
- My shoulder has been acting up again. The lack of ligaments between my clavicle and arm becomes very apparent about 6 miles into my run when my arm feels like it is falling off my body. I've been using KT Tape to some benefit, but I have a feeling I will be a very unhappy monkey at the end of the race because of that. I already have a referral from my doctor for an ortho. I might finally be getting my shoulder fixed. Hopefully it's easily correctable, as it impacts my swimming too. Hard to get leverage on my left arm stroke.
I haven't decided my races for 2015 yet, but I did put in for the lottery for the Escape from Alcatraz. It was fun the last time I did it, so hopefully I can get lucky enough to be drawn. If I get a slot, I will be getting a new road bike. The course is so hilly that a full aero bike doesn't make sense. I am planning on doing two Sprint, two Olympic, and two Half's next season. The Sprint's will be refreshers in the beginning of the season with the Olympic's being mid-training for the Half's. I screwed up and didn't register for the Oceanside Half in time and registration closed. Still a bit angry with myself for that one.
Race is this weekend. Getting packed up tomorrow and Thursday, flight is on Friday. We'll be meeting my parent's at the airport and going from there. Probably spend the rest of Friday getting our bearings and Saturday on race prep. The race starts Sunday at 7:30am.
Goals are currently:
Swim: 38 minutes. Holding a 9min/500 pace.
Bike: 2:48 hour. That's holding 20mph.
Run: 2:10 hour. Low expectation pace holding a 10min mile.
Total: 5:36 hours excluding transitions
I think I can beat these, as the elevation will be a substantial benefit to me. As long as I keep eating and drinking, taking salt, and not pushing to bonk I will do well. Looking at last year's results, I would fit in around 100/258 starters. I'm still shooting for top third though, which would put me around 5:27. That isn't too outlandish...
The one thing that I am bummed about is that Dad can't run along with me at any point without me risking DQ. That is somewhat (very) frustrating, but I see the point that having somebody to race with could be having a pacer. Hopefully he does migrate out along the run course though. Having people along the course is nice and a boost. When I saw Sarah and Haley at the Aurora race, it was a great boost.
On that note, I'm going to sleep.
Tuesday, August 26, 2014
I've been training.
Just super fucking busy.
Monday/Tuesday/Wednesday of last week were off for doctor's appointments.
Thursday: 2 x 30minutes - 31:25 min, 3.5 miles /30 min, 3.2 miles
Friday: Off
Saturday: 90 minute run
Saturday result: 10 mile run, 1:40 hours - 10:00 mile pace
I modified to 10 miles to make up for the missed runs and to get some distance closer to13miles.
Sunday: 50 mile bike
Sunday result: 51.9 mile bike, 2:55 hours, 2500 feet climbed
Monday:
Morning workout: 500 yd warm-up; 16 x 50, 10" rest; 200 yd cool down
Morning Result: 800 yard swim - Totally gassed out. Only did about half of my workout.
Evening workout: 30 miles bike
Evening Result: 12 miles on rollers
I was totally spent on Monday. I just needed to sleep, of which I got some.
Tuesday:
Morning workout: 800 yard warm-up; 5 x 200, 20" rest; 200 yard cool down
Morning result: Slow. My 20" rests ended up being closer to 1'. Still completed it. The almost whole week off has ruined my fitness.
Evening Workout: 1.5 mile warm-up; 3 x 880 yard 5 bpm above top end of HR zone w/ easy 440 between, 1" rest; 1.5 mile warm-down
Evening result: 23:45 minutes for the sprint portion. The 880yd was definitely difficult. I'm still tired from the weekend.
I'm looking forward to a morning off. Hopefully I can sleep a bit late, assuming Haley sleeps in.
We picked out our granite slab for the counters today. Working with our contractor on cost for floor installation, possibly replacing the top cabinets and doors, and some other miscellaneous bits.
Monday/Tuesday/Wednesday of last week were off for doctor's appointments.
Thursday: 2 x 30minutes - 31:25 min, 3.5 miles /30 min, 3.2 miles
Friday: Off
Saturday: 90 minute run
Saturday result: 10 mile run, 1:40 hours - 10:00 mile pace
I modified to 10 miles to make up for the missed runs and to get some distance closer to13miles.
Sunday: 50 mile bike
Sunday result: 51.9 mile bike, 2:55 hours, 2500 feet climbed
Monday:
Morning workout: 500 yd warm-up; 16 x 50, 10" rest; 200 yd cool down
Morning Result: 800 yard swim - Totally gassed out. Only did about half of my workout.
Evening workout: 30 miles bike
Evening Result: 12 miles on rollers
I was totally spent on Monday. I just needed to sleep, of which I got some.
Tuesday:
Morning workout: 800 yard warm-up; 5 x 200, 20" rest; 200 yard cool down
Morning result: Slow. My 20" rests ended up being closer to 1'. Still completed it. The almost whole week off has ruined my fitness.
Evening Workout: 1.5 mile warm-up; 3 x 880 yard 5 bpm above top end of HR zone w/ easy 440 between, 1" rest; 1.5 mile warm-down
Evening result: 23:45 minutes for the sprint portion. The 880yd was definitely difficult. I'm still tired from the weekend.
I'm looking forward to a morning off. Hopefully I can sleep a bit late, assuming Haley sleeps in.
We picked out our granite slab for the counters today. Working with our contractor on cost for floor installation, possibly replacing the top cabinets and doors, and some other miscellaneous bits.
Monday, August 18, 2014
Eyes on the prize
Wednesday Workout:
Evening: 40 mile ride
Evening Result: 40 miles / 2:16 hours / average heart rate 137 bpm
Thursday workout:
Morning: 1750 yard swim - 500yard warm-up; 5 x 100 sw-15" rest, 10 x 50 15" rest; 250yard cool down
Evening: 50 minute run
Evening Result: 38:16 run / 4.38 miles / average heart rate 153 bpm / 8:44 minute pace
Friday workout: Skipped
Saturday workout: Skipped
Sunday workout: YOLO Olympic distance race
2:57:37 / 10th of 21 in age group
Swim: 1400 yards / 29:49 minutes / 10:39 pace / 7th in age group
Bike: 24.96 miles / 1045 feet climb / 1:19:13 minutes / 18.9 mph average / 9th in age group
Run: 10k / 141 feet climb / 1:03:28 minutes / 10:13 per mile average / 15th in age group
Link to course map: http://www.5430sports.com/yolo-course/
This week had abbreviated workouts in an attempt to taper prior to the race. The race went well, but I bonked hard on the run. I need to remember salt tabs and to do a better job of eating on the bike. The swim was my surprise because I was breathing every third stroke and gassed out at ~300 yards. I switched to every stroke and got back into aerobic range, which pushed my pace up quickly. The bike leg had three long climbs, which were wearing. The run was just pitiful. Eating during the race and more run training will be my focus going forward. If I can get my run faster, I think I can place
Last week I laid out my goals as:
Swim: 24 minutes (actual 29:49 minutes)
Bike: 1:25 hours (actual 1:19 hours)
Run: 60 minutes (actual 1:03 hours)
Total: 2:49 hours (actual 2:57 hours) *If I back out transitions, it's 2:51:30
I'll call that a near hit for my goals. 2.5 minutes off my estimates isn't too bad. I am debating signing up for another Olympic between now and Austin. Mostly to practice my food consumption and see if I can place a bit better in doing so (ego boost for Austin).
Evening: 40 mile ride
Evening Result: 40 miles / 2:16 hours / average heart rate 137 bpm
Thursday workout:
Morning: 1750 yard swim - 500yard warm-up; 5 x 100 sw-15" rest, 10 x 50 15" rest; 250yard cool down
Evening: 50 minute run
Evening Result: 38:16 run / 4.38 miles / average heart rate 153 bpm / 8:44 minute pace
Friday workout: Skipped
Saturday workout: Skipped
Sunday workout: YOLO Olympic distance race
2:57:37 / 10th of 21 in age group
Swim: 1400 yards / 29:49 minutes / 10:39 pace / 7th in age group
Bike: 24.96 miles / 1045 feet climb / 1:19:13 minutes / 18.9 mph average / 9th in age group
Run: 10k / 141 feet climb / 1:03:28 minutes / 10:13 per mile average / 15th in age group
Link to course map: http://www.5430sports.com/yolo-course/
This week had abbreviated workouts in an attempt to taper prior to the race. The race went well, but I bonked hard on the run. I need to remember salt tabs and to do a better job of eating on the bike. The swim was my surprise because I was breathing every third stroke and gassed out at ~300 yards. I switched to every stroke and got back into aerobic range, which pushed my pace up quickly. The bike leg had three long climbs, which were wearing. The run was just pitiful. Eating during the race and more run training will be my focus going forward. If I can get my run faster, I think I can place
Last week I laid out my goals as:
Swim: 24 minutes (actual 29:49 minutes)
Bike: 1:25 hours (actual 1:19 hours)
Run: 60 minutes (actual 1:03 hours)
Total: 2:49 hours (actual 2:57 hours) *If I back out transitions, it's 2:51:30
I'll call that a near hit for my goals. 2.5 minutes off my estimates isn't too bad. I am debating signing up for another Olympic between now and Austin. Mostly to practice my food consumption and see if I can place a bit better in doing so (ego boost for Austin).
Tuesday, August 12, 2014
Bangarang!
Sad day today with Robin Williams' death. Both Sarah and my favorite comedian and actor. I still think that his Live on Broadway show is the funniest stand-up I have ever seen. We were lucky to see him live a few years ago at the Comedy Club in SF. It was about 75% of his LoB show, but with a lot of new SF specific material. My favorite part was his close. Talking about how open and liberal people in SF are, but how he would love to see the reactions if a mosque was built in Russian Hill and the reactions to the Muslim morning call to prayer. And closing by doing the prayer in his normal excessive way. I think I just about pee'd myself.
He came into Zoom a lot to look at bikes and I ran into him on a road ride doing Paradise loop. He was great fun to ride with. My friend Stephen's bike was a bit too small and Robin was laying into him about it the whole time. It's very hard to keep pace when you are laughing that hard. I will definitely miss his comedy.
Monday Workout:
Morning: 1500 yard swim - 500 yard warm-up; 4 x 200’s sw-20" rest; 200 yard cool down.
Morning Result: 500 yard pace - 8:43 (Including rests)
Evening: 25 mile ride
Evening Result: Skipped
Tuesday Workout:
Morning: 2100 yard swim - 800 yard warm-up; 100 stroke drills; 10 x 100’s sw-15" rest; 200 yard cool down
Morning Result: 500 yard pace - 8:22 (Including rests)
Evening: 60 minute run
Evening Result: 60 minutes / 6.27 miles / 238 feet climbing / average heart rate 150 bpm / 9:34 minute pace
My swims have been slowing down a bit as I am trying to focus on getting a sustainable pace for longer distances. While my Sprint race left me with a pace of 10:36 for 550 yards, I was completely blown after it. Based on my last couple of longer swims, I am thinking that a 9:30 minute pace might be a bit more realistic. Plus, the 3 minutes I save I should be able to make up on the bike and I won't blow myself up in the first leg.
He came into Zoom a lot to look at bikes and I ran into him on a road ride doing Paradise loop. He was great fun to ride with. My friend Stephen's bike was a bit too small and Robin was laying into him about it the whole time. It's very hard to keep pace when you are laughing that hard. I will definitely miss his comedy.
Monday Workout:
Morning: 1500 yard swim - 500 yard warm-up; 4 x 200’s sw-20" rest; 200 yard cool down.
Morning Result: 500 yard pace - 8:43 (Including rests)
Evening: 25 mile ride
Evening Result: Skipped
Tuesday Workout:
Morning: 2100 yard swim - 800 yard warm-up; 100 stroke drills; 10 x 100’s sw-15" rest; 200 yard cool down
Morning Result: 500 yard pace - 8:22 (Including rests)
Evening: 60 minute run
Evening Result: 60 minutes / 6.27 miles / 238 feet climbing / average heart rate 150 bpm / 9:34 minute pace
My swims have been slowing down a bit as I am trying to focus on getting a sustainable pace for longer distances. While my Sprint race left me with a pace of 10:36 for 550 yards, I was completely blown after it. Based on my last couple of longer swims, I am thinking that a 9:30 minute pace might be a bit more realistic. Plus, the 3 minutes I save I should be able to make up on the bike and I won't blow myself up in the first leg.
Sunday, August 10, 2014
Week10 - The halfway mark
With Week 10 drawn to a close, I am now halfway through my training. Race day is coming up quickly. The Olympic race is next weekend - a half distance race at the halfway mark.
Been too busy to make updates, but I have gotten my workouts in. Haley was in back-up daycare this week as her normal provider was on vacation. JPMorgan provides back-up daycare through Bright Horizons Montessori schools for $10/day. Which is amazing! The Montessori school she was at is by my office, so morning efficiencies were a must. Going home however placed us into the middle of commute traffic, leaving little free time in the evenings. I do really like the school that she was in though. She might be going there soon. Who knows.
Monday weigh-in: 225 lbs
Monday Workout:
Morning: 1500 yard swim - 500 yard warm-up; 800 yard swim; 200 yard cool down.
Evening: 25 mile ride
Evening Result: 25 miles / 1:26 hours / average heart rate 130 bpm
Tuesday Workout:
Morning: 2500 yard swim - 800 yard warm-up; 500 stroke drills; 10 x 100’s sw-15" rest; 200 yard cool down
Evening: 60 minute run
Evening Result: 48 minutes / 5.5 miles / average heart rate 145 bpm / 8:44 minute pace
I discovered that our gym closes at 10:00pm, which is why my run was short.
Wednesday Workout:
Evening: 35 mile ride
Evening Result: 35 miles / 1:56 hours / average heart rate 141 bpm
Thursday workout:
Morning: 1750 yard swim - 500yard warm-up; 1 x 100 sw-15" rest, 2 x 50’s k-10" rest - 5 sets; 250yard cool down
Evening: 50 minute run
Evening Result: 5.8 miles / average heart rate 147 bpm / 8:37 minute pace
Friday workout:
Evening: 20 mile spin-down ride
Evening Result: 20 miles / 1:14 hours / average heart rate 116 bpm
Saturday workout:
Morning 1: 1000 yard swim - 300 yard warm-up; 500 yard swim; 200 yard cool down
Morning Result 1: 500 yard swim / 8:07 minutes
Morning 2: 90 minute run
Morning Result 2: 8.3 miles / average heart rate 143 bpm / 10:49 minute pace
Long, slow run. I went straight from the pool to my run, so I was focusing on my heart rate instead speed. Which is why it was so slow. The focus made for a much "easier" run in that I could maintain. No big swings in speed, just steady. Adding a few miles to get up to a half would not be hard.
Sunday workout:
Morning: 55 mile ride
Result: 12.1 miles / 1,736 feet climbing / 1:41 hours / average heart rate 137
With my trip to Moab coming up fast, I figured it a good idea to get some dirt time. I had planned on doing a 25-30 mile trail ride, but due to a flat and limited time (yeah! county fair...), I was only able to do a short ride. I was hoping to do two laps. It was a messy ride though. My fitness is through the roof, but bike handling skills are abysmal.
My long rides and runs are going to be a bit screwy over the next few weeks. I have the YOLO Olympic race this coming weekend and Labor Day I will be in Moab with the guys for our annual mountain bike trip. My run schedule doesn't have me doing any more runs over 100 minutes after Labor Day and I will be skipping that. I am a bit concerned that I will not be doing many (if any!) runs over 10 miles, especially because the run is 13.1 miles.
Either way, the run is becoming less of a concern after this week's run. I am becoming a bit concerned about the swim though. I am not good at pacing in the water without known distances to keep myself in check. The race officials note its ~400 yards per length -2 out and back's - but that is still a long distance to estimate.
Goals for this coming weekend:
Swim: 24 minutes - 8:45 per 500 yard pace
Bike: 1:25 hours - 18 mph pace
Run: 60 minutes -10:00 mile pace
Total: 2:49 hours
Been too busy to make updates, but I have gotten my workouts in. Haley was in back-up daycare this week as her normal provider was on vacation. JPMorgan provides back-up daycare through Bright Horizons Montessori schools for $10/day. Which is amazing! The Montessori school she was at is by my office, so morning efficiencies were a must. Going home however placed us into the middle of commute traffic, leaving little free time in the evenings. I do really like the school that she was in though. She might be going there soon. Who knows.
Monday weigh-in: 225 lbs
Monday Workout:
Morning: 1500 yard swim - 500 yard warm-up; 800 yard swim; 200 yard cool down.
Evening: 25 mile ride
Evening Result: 25 miles / 1:26 hours / average heart rate 130 bpm
Tuesday Workout:
Morning: 2500 yard swim - 800 yard warm-up; 500 stroke drills; 10 x 100’s sw-15" rest; 200 yard cool down
Evening: 60 minute run
Evening Result: 48 minutes / 5.5 miles / average heart rate 145 bpm / 8:44 minute pace
I discovered that our gym closes at 10:00pm, which is why my run was short.
Wednesday Workout:
Evening: 35 mile ride
Evening Result: 35 miles / 1:56 hours / average heart rate 141 bpm
Thursday workout:
Morning: 1750 yard swim - 500yard warm-up; 1 x 100 sw-15" rest, 2 x 50’s k-10" rest - 5 sets; 250yard cool down
Evening: 50 minute run
Evening Result: 5.8 miles / average heart rate 147 bpm / 8:37 minute pace
Friday workout:
Evening: 20 mile spin-down ride
Evening Result: 20 miles / 1:14 hours / average heart rate 116 bpm
Saturday workout:
Morning 1: 1000 yard swim - 300 yard warm-up; 500 yard swim; 200 yard cool down
Morning Result 1: 500 yard swim / 8:07 minutes
Morning 2: 90 minute run
Morning Result 2: 8.3 miles / average heart rate 143 bpm / 10:49 minute pace
Long, slow run. I went straight from the pool to my run, so I was focusing on my heart rate instead speed. Which is why it was so slow. The focus made for a much "easier" run in that I could maintain. No big swings in speed, just steady. Adding a few miles to get up to a half would not be hard.
Sunday workout:
Morning: 55 mile ride
Result: 12.1 miles / 1,736 feet climbing / 1:41 hours / average heart rate 137
With my trip to Moab coming up fast, I figured it a good idea to get some dirt time. I had planned on doing a 25-30 mile trail ride, but due to a flat and limited time (yeah! county fair...), I was only able to do a short ride. I was hoping to do two laps. It was a messy ride though. My fitness is through the roof, but bike handling skills are abysmal.
My long rides and runs are going to be a bit screwy over the next few weeks. I have the YOLO Olympic race this coming weekend and Labor Day I will be in Moab with the guys for our annual mountain bike trip. My run schedule doesn't have me doing any more runs over 100 minutes after Labor Day and I will be skipping that. I am a bit concerned that I will not be doing many (if any!) runs over 10 miles, especially because the run is 13.1 miles.
Either way, the run is becoming less of a concern after this week's run. I am becoming a bit concerned about the swim though. I am not good at pacing in the water without known distances to keep myself in check. The race officials note its ~400 yards per length -2 out and back's - but that is still a long distance to estimate.
Goals for this coming weekend:
Swim: 24 minutes - 8:45 per 500 yard pace
Bike: 1:25 hours - 18 mph pace
Run: 60 minutes -10:00 mile pace
Total: 2:49 hours
Sunday, August 3, 2014
It's been a long week.
Monday Workout:
Morning: 1250 yard swim - 300 yard warm-up; 800 yard swim; 150 yard cool down
Morning Result: 500 yard swim / 8:56 minutes
Evening: 25 mile ride
Evening Result: 25 miles / 1:23 hours / average heart rate 129 bpm
Very tired Monday and my workouts reflected that. I pushed myself pretty hard at the end of last week and I felt it. Not exactly a day to write home about
Tuesday Workout:
Morning: 2000 yard swim - 300 yard warm-up; 500 swim, 400 pull, 300 kick, 200 swim, 100 pull; 200yard cool down
Evening: 60 minute run
Evening Result: 7.125 miles / average heart rate 149 bpm / 8:25 minute pace
This was my first really long swim workout. One of the things that Peter had told me was to focus on my stroke and drag until I get efficient, then add in kicking. My pull (no kicking, using float for legs) was marginally slower than my normal swim. Clearly I am doing more dragging than kicking. Once I am able to get another video of my swimming for Peter we'll see what he says need to be fixed now.
The run was epic for me. It was indoor, so controlled temp and flat, but my best long run to date. Sub-8:30 pace which in of itself is fast for me. Let alone for an hour, doing over 7 miles. It definitely felt really good. I ran later than normal though, so I was able to digest dinner properly. I drank a diluted mix of my PowerBar drink during the run as well. The combo of having time to digest and the diluted mix seemed to be a positive. Going forward, I will use a diluted blend.
Wednesday Workout:
Morning: Skipped
Evening: Skipped
Shit got interesting this morning. It started with a high pace dripping
sound that was conveniently dripping on me while I slept. There is no
wake-up like jumping out of bed sprinting around to find a bucket for
the drip onto the bed, then ripping all of the bikes off the ceiling in
the garage to get at the ladder that is buried behind them. And then
trying to run up a flight of stairs with said ladder without waking up
Haley. Scaling into the rafters to find the leak only to discover that
it is on the side of the roof with damn near impossible access.
You would assume that doesn't look too hard to get to, but you'd be wrong. Underneath the insulation is drywall that cannot be stepped on, so you're only moving on the 2x4's. This is at the far end of the house from the access point, so I ended up crawling to the other side of the attic by structural members. Then I got to crawl army-style on my back just to get to where I could place the bucket. The drip was substantial enough to fill up ~6 gallons of water between 8am when I left for work and bed time at 10pm. Sarah isn't going to climb up into the attic for this kind of work, so each trip was on me. Not that it would matter, because she left for a presentation in San Francisco that afternoon.
Usually when Sarah is out of town I am able to juggle getting her, dropping her at the nursery at the gym so I can workout, and then get home to do our normal nighttime routine, but not with the drip. It cost me both of Wednesday's workouts.
Thursday workout:
Morning: Skipped
Evening:Skipped
It rained for 6 straight days, which never happens, and that is part of why the leak occured. More volume than the roof could take. For context, this pond is normally 10' x 10' and maybe 2 feet deep. I'd estimate that at the deepest it is probably 7 to 8 feet deep. It had reached the overflow and was draining through that instead of the normal drain at the bottom of the dam(?). It stopped raining that morning and the pond had completely drained when I got home from work.
Friday workout:
Morning: Skipped
Evening: 1500 yard swim; 30 mile ride; 50 minute run
Evening Result:
Swim: 500 yard warm-up; 16 x 50 10" rest; 200 yard cool down
Bike: 25.56 miles / 1330 feet climbing / average heart rate 135 bpm
Run: 9 minutes / 1.1 mile / average heart rate 133 bpm
In an effort to get caught up on my workouts, I decided to try and do three in one go - ie. an Olympic triathlon. The swim didn't go to badly. I definitely felt the difference between morning and evening swimming as I just didn't have as much juice. I made a switch to the bike and realized pretty much as soon as I started that I didn't have the right jersey. I was in my tri top, not a road jersey which tend to be slightly warmer. The ride went well, but I had to cut it short as I was running out of light. I did forget a running shirt so I ended up running in my tri top again. I am still not somebody who should be running it a tight top like that, so it made for some funny looks from the other people on the track. The transition to run wasn't that bad. It took about a half-mile to get my legs working properly, but it wasn't bad. I was on good pace and could have kept going, but stopped given I had an 80-minute run to do Saturday morning.
Saturday workout:
Morning: 1000 yard swim / 80 minute run
Result: Missed / Blew Goatballs
I held off doing my run in the morning while I waited for the roofer to come inspect and repair the roof. Also because I was still exhausted from Friday's workout. Doing a race (while not racing) will wear you out. He arrived after 9:30am, which is too late to start a run that long as it puts you on trail at 11am. Which will cook you. My plan was to swim and run in the evening. We went out to dinner a nice little wine bar in old town Littleton which was a bit too nice to have kids. To keep Haley under control, she sat on my leg all the way through dinner. He sit bone planted nicely in the middle of my thigh. Getting up it was clear that my leg was not happy, but I kept to the plan.
I missed swimming as getting Haley ready for bed took longer than expected, but still went for the run. I left at 8:00pm with a headlamp and splitting headache. My head had been bothering me but I figured I could just run it out. Not so much. I started out limping, which was a bad sign. The thigh Haley had sat on was not pleased. My headamp died about a mile into the run, then my headache got worse. It pretty much ended my run right there. I forced myself to finish walking the big block around our house, but it isn't even worth noting. I turned off my timer and heartrate monitor as it was a waste of battery for that.
Sunday workout:
Morning: 35 mile ride
Result: 35.29 miles / 2:09 hours / average heart rate 130
This went better though. The ride was up to Golden along C470, through Morrison, behind the Hogback by Red Rocks, into Golden, and back the same way. My leg started out sore, but with a long 20-minute warm-up I was able to start working pretty well until it went away after about 30minutes. I really focused on my eating and drinking, eating three Gu gels, two Gu chews, a large bottle of mix and two large bottles of water. I felt strong the whole way, even through my warm-down. The climb from Morrison to Golden is brutal. Three miles with an average grade of 4* is rough when you are geared to go fast on flat terrain. The tri bike is far from a climbing machine.
Overall the ride was uneventful until coming back down Red Rocks to Morrison. It's one lane going downhill with a 45-50mph speed limit. Doing the sane and legal thing, I took my lane and kept a solid 35mph going down the hill. Given it's only three miles, as a car you aren't going to be delayed by more than 1 minute top to bottom. There was nobody behind me halfway down when I had a straight and looked. I point this out because I was getting to the bottom of the hill where it goes 25mph into a T-intersection, an asshole thought it a great idea to blast past me while on the horn. When you are in the tuck, you basically have no ability to make sudden maneuvers. So if things go wrong it probably won't end well for you.
We got to the red light at the same time and I lost my shit. He was with what looked to be his wife and kids and went 'deer in headlights' while I was laying into him. I think when I mentioned that going down at those speeds on a bike can kill you and that I would like to spend time with my daughter when I got home, much like he was now, he had a light bulb go on. His face changed from terror and 'what do I do?' to 'Oh. I'm the asshole here'. The burn of disgust from everybody in the town looking at him probably had some impact too. Hopefully it changes how he drives around cyclists.
We got the roof fixed today too. Apparetly when the vents on the roof were installed, they were just mounted onto the top of the felt (modern tar replacement) with the shingles laid over the top. The only thing preventing the water from draining was the shingles. The problem we had is that there was some wind damage over one of the vents and with no shingle covering the vent base, the water just drained in. He found that all of the vents were installed incorrectly, so he is fixing them all. As annoying as it is, having this go wrong could not have happened at a better, worse time. We are installing solar and needed to have some wind damage repaired. The repairs would need the panels removed if dealt with in the future, so there you go. He also quoted us $275 to fix the single leaky vent. When he found all 12 needed to be repaired, he changed the quote to $1875, which is about $1400 less than if he had charged them all at normal price. It's not much and I am still cutting a check for $1875, but it's far better than $3300 or the worst case scenario of having to replace the roof.
This coming week should be interesting as Dee is on vacation and we had to find alternatives for Haley's daycare. Through work we are able to take her to Bright Horizon's Montessori for the week at $10 per day. That's way less than we pay as it is. Given how close it is to the office and what we are currently paying for daycare, Montessori might make sense. Not 100% as convenient as next door, but still hard to argue against. Especially because it gets her around more kids, which is good for everybody in the household.
Lastly, we are officially grown-ups. We now have a full-sized fridge in the garage.
Morning: 1250 yard swim - 300 yard warm-up; 800 yard swim; 150 yard cool down
Morning Result: 500 yard swim / 8:56 minutes
Evening: 25 mile ride
Evening Result: 25 miles / 1:23 hours / average heart rate 129 bpm
Very tired Monday and my workouts reflected that. I pushed myself pretty hard at the end of last week and I felt it. Not exactly a day to write home about
Tuesday Workout:
Morning: 2000 yard swim - 300 yard warm-up; 500 swim, 400 pull, 300 kick, 200 swim, 100 pull; 200yard cool down
Evening: 60 minute run
Evening Result: 7.125 miles / average heart rate 149 bpm / 8:25 minute pace
This was my first really long swim workout. One of the things that Peter had told me was to focus on my stroke and drag until I get efficient, then add in kicking. My pull (no kicking, using float for legs) was marginally slower than my normal swim. Clearly I am doing more dragging than kicking. Once I am able to get another video of my swimming for Peter we'll see what he says need to be fixed now.
The run was epic for me. It was indoor, so controlled temp and flat, but my best long run to date. Sub-8:30 pace which in of itself is fast for me. Let alone for an hour, doing over 7 miles. It definitely felt really good. I ran later than normal though, so I was able to digest dinner properly. I drank a diluted mix of my PowerBar drink during the run as well. The combo of having time to digest and the diluted mix seemed to be a positive. Going forward, I will use a diluted blend.
Wednesday Workout:
Morning: Skipped
Evening: Skipped
Shit got interesting this morning. It started with a high pace dripping
sound that was conveniently dripping on me while I slept. There is no
wake-up like jumping out of bed sprinting around to find a bucket for
the drip onto the bed, then ripping all of the bikes off the ceiling in
the garage to get at the ladder that is buried behind them. And then
trying to run up a flight of stairs with said ladder without waking up
Haley. Scaling into the rafters to find the leak only to discover that
it is on the side of the roof with damn near impossible access.You would assume that doesn't look too hard to get to, but you'd be wrong. Underneath the insulation is drywall that cannot be stepped on, so you're only moving on the 2x4's. This is at the far end of the house from the access point, so I ended up crawling to the other side of the attic by structural members. Then I got to crawl army-style on my back just to get to where I could place the bucket. The drip was substantial enough to fill up ~6 gallons of water between 8am when I left for work and bed time at 10pm. Sarah isn't going to climb up into the attic for this kind of work, so each trip was on me. Not that it would matter, because she left for a presentation in San Francisco that afternoon.
Usually when Sarah is out of town I am able to juggle getting her, dropping her at the nursery at the gym so I can workout, and then get home to do our normal nighttime routine, but not with the drip. It cost me both of Wednesday's workouts.
Thursday workout:
Morning: Skipped
Evening:Skipped
It rained for 6 straight days, which never happens, and that is part of why the leak occured. More volume than the roof could take. For context, this pond is normally 10' x 10' and maybe 2 feet deep. I'd estimate that at the deepest it is probably 7 to 8 feet deep. It had reached the overflow and was draining through that instead of the normal drain at the bottom of the dam(?). It stopped raining that morning and the pond had completely drained when I got home from work.
Friday workout:
Morning: Skipped
Evening: 1500 yard swim; 30 mile ride; 50 minute run
Evening Result:
Swim: 500 yard warm-up; 16 x 50 10" rest; 200 yard cool down
Bike: 25.56 miles / 1330 feet climbing / average heart rate 135 bpm
Run: 9 minutes / 1.1 mile / average heart rate 133 bpm
In an effort to get caught up on my workouts, I decided to try and do three in one go - ie. an Olympic triathlon. The swim didn't go to badly. I definitely felt the difference between morning and evening swimming as I just didn't have as much juice. I made a switch to the bike and realized pretty much as soon as I started that I didn't have the right jersey. I was in my tri top, not a road jersey which tend to be slightly warmer. The ride went well, but I had to cut it short as I was running out of light. I did forget a running shirt so I ended up running in my tri top again. I am still not somebody who should be running it a tight top like that, so it made for some funny looks from the other people on the track. The transition to run wasn't that bad. It took about a half-mile to get my legs working properly, but it wasn't bad. I was on good pace and could have kept going, but stopped given I had an 80-minute run to do Saturday morning.
Saturday workout:
Morning: 1000 yard swim / 80 minute run
Result: Missed / Blew Goatballs
I held off doing my run in the morning while I waited for the roofer to come inspect and repair the roof. Also because I was still exhausted from Friday's workout. Doing a race (while not racing) will wear you out. He arrived after 9:30am, which is too late to start a run that long as it puts you on trail at 11am. Which will cook you. My plan was to swim and run in the evening. We went out to dinner a nice little wine bar in old town Littleton which was a bit too nice to have kids. To keep Haley under control, she sat on my leg all the way through dinner. He sit bone planted nicely in the middle of my thigh. Getting up it was clear that my leg was not happy, but I kept to the plan.
I missed swimming as getting Haley ready for bed took longer than expected, but still went for the run. I left at 8:00pm with a headlamp and splitting headache. My head had been bothering me but I figured I could just run it out. Not so much. I started out limping, which was a bad sign. The thigh Haley had sat on was not pleased. My headamp died about a mile into the run, then my headache got worse. It pretty much ended my run right there. I forced myself to finish walking the big block around our house, but it isn't even worth noting. I turned off my timer and heartrate monitor as it was a waste of battery for that.
Sunday workout:
Morning: 35 mile ride
Result: 35.29 miles / 2:09 hours / average heart rate 130
This went better though. The ride was up to Golden along C470, through Morrison, behind the Hogback by Red Rocks, into Golden, and back the same way. My leg started out sore, but with a long 20-minute warm-up I was able to start working pretty well until it went away after about 30minutes. I really focused on my eating and drinking, eating three Gu gels, two Gu chews, a large bottle of mix and two large bottles of water. I felt strong the whole way, even through my warm-down. The climb from Morrison to Golden is brutal. Three miles with an average grade of 4* is rough when you are geared to go fast on flat terrain. The tri bike is far from a climbing machine.
Overall the ride was uneventful until coming back down Red Rocks to Morrison. It's one lane going downhill with a 45-50mph speed limit. Doing the sane and legal thing, I took my lane and kept a solid 35mph going down the hill. Given it's only three miles, as a car you aren't going to be delayed by more than 1 minute top to bottom. There was nobody behind me halfway down when I had a straight and looked. I point this out because I was getting to the bottom of the hill where it goes 25mph into a T-intersection, an asshole thought it a great idea to blast past me while on the horn. When you are in the tuck, you basically have no ability to make sudden maneuvers. So if things go wrong it probably won't end well for you.
We got to the red light at the same time and I lost my shit. He was with what looked to be his wife and kids and went 'deer in headlights' while I was laying into him. I think when I mentioned that going down at those speeds on a bike can kill you and that I would like to spend time with my daughter when I got home, much like he was now, he had a light bulb go on. His face changed from terror and 'what do I do?' to 'Oh. I'm the asshole here'. The burn of disgust from everybody in the town looking at him probably had some impact too. Hopefully it changes how he drives around cyclists.
We got the roof fixed today too. Apparetly when the vents on the roof were installed, they were just mounted onto the top of the felt (modern tar replacement) with the shingles laid over the top. The only thing preventing the water from draining was the shingles. The problem we had is that there was some wind damage over one of the vents and with no shingle covering the vent base, the water just drained in. He found that all of the vents were installed incorrectly, so he is fixing them all. As annoying as it is, having this go wrong could not have happened at a better, worse time. We are installing solar and needed to have some wind damage repaired. The repairs would need the panels removed if dealt with in the future, so there you go. He also quoted us $275 to fix the single leaky vent. When he found all 12 needed to be repaired, he changed the quote to $1875, which is about $1400 less than if he had charged them all at normal price. It's not much and I am still cutting a check for $1875, but it's far better than $3300 or the worst case scenario of having to replace the roof.
This coming week should be interesting as Dee is on vacation and we had to find alternatives for Haley's daycare. Through work we are able to take her to Bright Horizon's Montessori for the week at $10 per day. That's way less than we pay as it is. Given how close it is to the office and what we are currently paying for daycare, Montessori might make sense. Not 100% as convenient as next door, but still hard to argue against. Especially because it gets her around more kids, which is good for everybody in the household.
Lastly, we are officially grown-ups. We now have a full-sized fridge in the garage.
Sunday, July 27, 2014
I should try to stay current on this thing.
Thursday workout: Rest Day
Friday workout:
Morning: 1250 yard swim - 300 yard warm-up; 16 x 50 swim 10" rest; 150 yard cool down
Morning Result: 500 yard swim / 10:13 minutes (including breaks)
Evening: Run skipped
Saturday workout:
Morning: 70 minute run
Result: 7.4 miles / 158 feet climbing / average heart rate 150
Hot morning run. I left early and it was still hot. I need to start running without music, but that just sounds really unpleasant. Not sure that I would really want to do that.
Sunday workout:
Morning: 35 mile ride
Result: 35.29 miles / 2:09 hours / average heart rate 130
Windy. Brutal headwind on the way back from the ride. It got progressively worse as the weather started to come in. I found myself sitting 4-5 gear higher up the range than I normally ride at, just to account for the wind. I still had a good pace, but not where it could/should have been.
This was a much needed rest week. Even with shorter distances, I was feeling the last few week build-up. It's been stupid hot for the last week, so that hasn't been helping with much of anything. Next week should be interesting as my training starts to make a substantial turn from base building to fitness building. I will be adding intensity segments into my rides, a Friday ride, Saturday morning swim, and Sunday afternoon walk. It should add about 2.5-3 hours to my weekly training.
Weight-wise I am maintaining right around 228-230# still. It is frustrating that I am not making any headway in that arena. At this point I am convinced it's muscle mass that's forcing the balance point. My pants all fall off without a belt and I need to add more holes to the belts. I was able to bust into the "skinny drawer", which hasn't been opened in ages, and I have quite a few t-shirts that fit nicely now.
Friday workout:
Morning: 1250 yard swim - 300 yard warm-up; 16 x 50 swim 10" rest; 150 yard cool down
Morning Result: 500 yard swim / 10:13 minutes (including breaks)
Evening: Run skipped
Saturday workout:
Morning: 70 minute run
Result: 7.4 miles / 158 feet climbing / average heart rate 150
Hot morning run. I left early and it was still hot. I need to start running without music, but that just sounds really unpleasant. Not sure that I would really want to do that.
Sunday workout:
Morning: 35 mile ride
Result: 35.29 miles / 2:09 hours / average heart rate 130
Windy. Brutal headwind on the way back from the ride. It got progressively worse as the weather started to come in. I found myself sitting 4-5 gear higher up the range than I normally ride at, just to account for the wind. I still had a good pace, but not where it could/should have been.
This was a much needed rest week. Even with shorter distances, I was feeling the last few week build-up. It's been stupid hot for the last week, so that hasn't been helping with much of anything. Next week should be interesting as my training starts to make a substantial turn from base building to fitness building. I will be adding intensity segments into my rides, a Friday ride, Saturday morning swim, and Sunday afternoon walk. It should add about 2.5-3 hours to my weekly training.
Weight-wise I am maintaining right around 228-230# still. It is frustrating that I am not making any headway in that arena. At this point I am convinced it's muscle mass that's forcing the balance point. My pants all fall off without a belt and I need to add more holes to the belts. I was able to bust into the "skinny drawer", which hasn't been opened in ages, and I have quite a few t-shirts that fit nicely now.
Thursday, July 24, 2014
Wreck-it Ralph
Wednesday Workout:
Morning: 50 minute run
Morning Result: 5.8 miles / 245 feet climbing / average heart rate 151 bpm
Evening: 25 mile ride
Evening Result: 25 miles / 1:22 minutes
Did my Tuesday run Wednesday morning. Felt good and was constantly pushing, although not killing, myself. I probably could have tacked on a few more miles at the same pace if i wanted to. Held an 8:36 mile pace for almost 6 miles, which is great. Going forward I will be doing my Saturday run starting around 6:30am latest. Not cooking was great.
Evening bike was good too. Fastest pace for a 25 miler yet, with consistent holding in the 20mph range. The warm-down was very fast, which was surprising how quickly my heart rate recovered. I moved from Netflix back to Xfinity and watched Wreck-it Ralph during the ride. That's a pretty good movie.
Morning: 50 minute run
Morning Result: 5.8 miles / 245 feet climbing / average heart rate 151 bpm
Evening: 25 mile ride
Evening Result: 25 miles / 1:22 minutes
Did my Tuesday run Wednesday morning. Felt good and was constantly pushing, although not killing, myself. I probably could have tacked on a few more miles at the same pace if i wanted to. Held an 8:36 mile pace for almost 6 miles, which is great. Going forward I will be doing my Saturday run starting around 6:30am latest. Not cooking was great.
Evening bike was good too. Fastest pace for a 25 miler yet, with consistent holding in the 20mph range. The warm-down was very fast, which was surprising how quickly my heart rate recovered. I moved from Netflix back to Xfinity and watched Wreck-it Ralph during the ride. That's a pretty good movie.
Tuesday, July 22, 2014
That was nice.
Monday Workout:
Morning: 1000 yard swim - 300 yard warm-up; 10 x 50 10" rest; 200 yard cool down
Morning Result: 500 yard swim / 9:47 minutes
Evening: 20 mile ride
Evening Result: 20 miles / 1:05 hours / average heart rate 121 bpm
Tuesday Workout:
Morning: 1250 yard swim - 300 yard warm-up; 8 x 100 15" rest; 150 yard cool down
Evening: Pushed to tomorrow
Tonight's run was pushed to tomorrow morning, as we had a guest over for dinner. Matt, who I used to work with at Bloomberg, was in town for a few meetings. It was nice sitting on the deck, drinking beer and eating Chinese food, while getting caught up.
Morning: 1000 yard swim - 300 yard warm-up; 10 x 50 10" rest; 200 yard cool down
Morning Result: 500 yard swim / 9:47 minutes
Evening: 20 mile ride
Evening Result: 20 miles / 1:05 hours / average heart rate 121 bpm
Tuesday Workout:
Morning: 1250 yard swim - 300 yard warm-up; 8 x 100 15" rest; 150 yard cool down
Evening: Pushed to tomorrow
Tonight's run was pushed to tomorrow morning, as we had a guest over for dinner. Matt, who I used to work with at Bloomberg, was in town for a few meetings. It was nice sitting on the deck, drinking beer and eating Chinese food, while getting caught up.
Sunday, July 20, 2014
So that's what flat feels like.
Sunday workout: 45 mile ride
Result: 45.01 miles / 2:31 hours / average heart rate 136 bpm
Good ride today. 14 minutes off last week's ride of the same length. I went a bit farther east and north than I have in the past. Once I turned north the path began to level out, so I was able to get in a 7 mile stretch that was semi-flat. My speed over the flatter sections felt much faster. That's a good speed check for Aurora and Austin which are mostly flat. It was not near straight, so I found myself getting out of the tuck quite a bit and I definitely came to a few emergency stops when I missed turns, so that only added time to the ride. Probably negligible, but still time.
I installed my under seat, double-bottle holder yesterday and the extra water was much appreciated. I finished all three bottles with about 10 miles left. I need to be able to carry additional water, so I will probably be getting a bar mounted bottle too. I need to be better about my nutrition consumption, but with the larger amount of water I could carry, I felt much better on the ride.
Result: 45.01 miles / 2:31 hours / average heart rate 136 bpm
Good ride today. 14 minutes off last week's ride of the same length. I went a bit farther east and north than I have in the past. Once I turned north the path began to level out, so I was able to get in a 7 mile stretch that was semi-flat. My speed over the flatter sections felt much faster. That's a good speed check for Aurora and Austin which are mostly flat. It was not near straight, so I found myself getting out of the tuck quite a bit and I definitely came to a few emergency stops when I missed turns, so that only added time to the ride. Probably negligible, but still time.
I installed my under seat, double-bottle holder yesterday and the extra water was much appreciated. I finished all three bottles with about 10 miles left. I need to be able to carry additional water, so I will probably be getting a bar mounted bottle too. I need to be better about my nutrition consumption, but with the larger amount of water I could carry, I felt much better on the ride.
Saturday, July 19, 2014
That'll do Donkey. That'll do.
Saturday workout: 80 minute run
Result: 8.59 miles / average heart rate 155 bpm / 9:18 pace
First long run with the CamelBak and it was glorious. Much easier that carrying a bottle and I was able to have Gu and Chomps while I was running. I started to struggle to maintain pace at about 60 minutes and it was visible in my heart rate. My goal was 9 miles, which would have put me at a slightly sub-9 minute pace. 9:18 is bad by any means, but I think I can do better.
Result: 8.59 miles / average heart rate 155 bpm / 9:18 pace
First long run with the CamelBak and it was glorious. Much easier that carrying a bottle and I was able to have Gu and Chomps while I was running. I started to struggle to maintain pace at about 60 minutes and it was visible in my heart rate. My goal was 9 miles, which would have put me at a slightly sub-9 minute pace. 9:18 is bad by any means, but I think I can do better.
And... BOOM goes the dynamite
Wednesday Workout:
Evening: 30 mile ride
Evening Result: 25 miles / 1:40 minutes
Thursday workout:
Morning: 1500 yard swim - 500 yard warm-up; 4x200, 20" rest; 200 yard cool down
Morning Result: 500 yard swim / 8:37 pace
Evening: 40 minute run
Evening Result: 5.01 miles / 180 feet climbing / average heart rate 152 bpm
Wednesday was another 'god job dumb ass' day. I forgot my watch at work and given it is my heart rate monitor, that makes it difficult to track one's heart rate. The speed is on par with hold an upper end of the range workout though.
Thursday I blew up on my swim. I made it through the first 200, but was excessively winded and swimming sloppily. I made it through the next 100 but had to stop. I ended up just doing a grinder workout for the next 400. It wasn't exactly a great pace, but not bad by any means. It was a pace that I could comfortably hold for longer distance. It is slightly faster than my target speed for the race, so that's good.
My run however went far better. It took me a while to get warmed up and everything functioning well. The out leg of my run felt slow and choppy, but the run back was far better when I hit my cadence. I ended up holding an 8:00 mile pace over the whole run. Given how bad the out leg felt, the end pace was a positive.
Evening: 30 mile ride
Evening Result: 25 miles / 1:40 minutes
Thursday workout:
Morning: 1500 yard swim - 500 yard warm-up; 4x200, 20" rest; 200 yard cool down
Morning Result: 500 yard swim / 8:37 pace
Evening: 40 minute run
Evening Result: 5.01 miles / 180 feet climbing / average heart rate 152 bpm
Wednesday was another 'god job dumb ass' day. I forgot my watch at work and given it is my heart rate monitor, that makes it difficult to track one's heart rate. The speed is on par with hold an upper end of the range workout though.
Thursday I blew up on my swim. I made it through the first 200, but was excessively winded and swimming sloppily. I made it through the next 100 but had to stop. I ended up just doing a grinder workout for the next 400. It wasn't exactly a great pace, but not bad by any means. It was a pace that I could comfortably hold for longer distance. It is slightly faster than my target speed for the race, so that's good.
My run however went far better. It took me a while to get warmed up and everything functioning well. The out leg of my run felt slow and choppy, but the run back was far better when I hit my cadence. I ended up holding an 8:00 mile pace over the whole run. Given how bad the out leg felt, the end pace was a positive.
Wednesday, July 16, 2014
Things are looking up
Monday Workout:
Morning: 1250 yard swim - 300 yard warm-up; 800 swim; 200 yard cool down
Evening Result: 500 yard swim / 7:50 minutes / First 500@ 6:32
Evening: 25 mile ride
Evening Result: 25 miles / 1:26 hours / average heart rate 125 bpm
Tuesday Workout:
Morning: 1750 yard swim - 500 yard warm-up; 5 x 100 15" rest, 10 x 50 15" rest; 250 yard cool down
Evening: 60 minute run
Evening Result: 6.8 miles / average heart rate 152 bpm / 8:49 minute pace
I had a couple of notable results so far this week:
1. Monday swim had a 6:32 minute 500 yard. That is epic for me. My last no-rest 500 was week 4 and that was 8:50 minutes. That is a huge jump in speed.
2. Monday's 'warm-down' ride was marginally slower that last Thursday's hard ride. More power at less RPM's.
3. Tuesday's run was sub-9:00 for a 60-minute run. That is a full minute pace off of my other hour plus runs. It was indoor, so we'll see how that compares with this weekend's long outdoor run.
My running Camelbak showed up Monday and I had a chance to use it last night. Being able to drink as needed and eat Gu and Bloks while running. I could definitely tell when I needed a hit of energy and was able to grab at that point in time. I was carrying more weight, but was still able to run faster. Guessing it might have had a positive impact on the run.
Nothing eventful otherwise. We are replacing our front storm door because ours is loud and jams a lot. The counter tops have been ordered, we are going to pick out the slab on Tuesday. I need to order a few flooring samples so we can decide on which one I will be installing. I am still deciding on whether I will be ripping out the half wall in the main room.
Morning: 1250 yard swim - 300 yard warm-up; 800 swim; 200 yard cool down
Evening Result: 500 yard swim / 7:50 minutes / First 500@ 6:32
Evening: 25 mile ride
Evening Result: 25 miles / 1:26 hours / average heart rate 125 bpm
Tuesday Workout:
Morning: 1750 yard swim - 500 yard warm-up; 5 x 100 15" rest, 10 x 50 15" rest; 250 yard cool down
Evening: 60 minute run
Evening Result: 6.8 miles / average heart rate 152 bpm / 8:49 minute pace
I had a couple of notable results so far this week:
1. Monday swim had a 6:32 minute 500 yard. That is epic for me. My last no-rest 500 was week 4 and that was 8:50 minutes. That is a huge jump in speed.
2. Monday's 'warm-down' ride was marginally slower that last Thursday's hard ride. More power at less RPM's.
3. Tuesday's run was sub-9:00 for a 60-minute run. That is a full minute pace off of my other hour plus runs. It was indoor, so we'll see how that compares with this weekend's long outdoor run.
My running Camelbak showed up Monday and I had a chance to use it last night. Being able to drink as needed and eat Gu and Bloks while running. I could definitely tell when I needed a hit of energy and was able to grab at that point in time. I was carrying more weight, but was still able to run faster. Guessing it might have had a positive impact on the run.
Nothing eventful otherwise. We are replacing our front storm door because ours is loud and jams a lot. The counter tops have been ordered, we are going to pick out the slab on Tuesday. I need to order a few flooring samples so we can decide on which one I will be installing. I am still deciding on whether I will be ripping out the half wall in the main room.
Sunday, July 13, 2014
Good job. Dumbass.
Sunday workout: 70 minute run
Result: 7.16 miles / average heart rate 149 bpm
Given today's temperature my intentions were to run indoors. One of the rec centers has an awesome pool with a lazy river and playground. We all went there planning on having Haley and Sarah hang out at the pool while I ran. It was a great plan right up until I locked the keys in the car. I haven't done that before, so it does make you feel like an idiot.
My solution to said problem was to run home to get in my 70 minutes, then drive the other car back. Great plan, but damn it was hot. I ran into the same problem as last week - not having enough water. Thankfully I had my bottle, but I again ran out of water a few miles from home. I also wasn't able to carry my Gu or Blocks, so no replenishment of nutrients and calories. I can't wait until my Camelbak shows up.
To add insult to injury on the whole thing, I didn't have a spare key and our neighbors with a key weren't home. Thankfully, the front window was unlocked and I was able to get it open. One of our neighbors was able to jump in and unlock the door for me. Ironically, he is a Douglas County deputy. I had a cop help me break into my house. We are getting a hide-a-key today and giving another neighbor a key. Apparently we didn't give a key to the neighbor who watches Haley.
The run wasn't too bad. I was able to hold a 9:47 pace even when I was tapering off at the end. Doubling this distance will still be hard. Scrubbing a minute off per mile is going to be harder. I'm hoping that being able to carry more water will help with my speed and endurance.
Result: 7.16 miles / average heart rate 149 bpm
Given today's temperature my intentions were to run indoors. One of the rec centers has an awesome pool with a lazy river and playground. We all went there planning on having Haley and Sarah hang out at the pool while I ran. It was a great plan right up until I locked the keys in the car. I haven't done that before, so it does make you feel like an idiot.
My solution to said problem was to run home to get in my 70 minutes, then drive the other car back. Great plan, but damn it was hot. I ran into the same problem as last week - not having enough water. Thankfully I had my bottle, but I again ran out of water a few miles from home. I also wasn't able to carry my Gu or Blocks, so no replenishment of nutrients and calories. I can't wait until my Camelbak shows up.
To add insult to injury on the whole thing, I didn't have a spare key and our neighbors with a key weren't home. Thankfully, the front window was unlocked and I was able to get it open. One of our neighbors was able to jump in and unlock the door for me. Ironically, he is a Douglas County deputy. I had a cop help me break into my house. We are getting a hide-a-key today and giving another neighbor a key. Apparently we didn't give a key to the neighbor who watches Haley.
The run wasn't too bad. I was able to hold a 9:47 pace even when I was tapering off at the end. Doubling this distance will still be hard. Scrubbing a minute off per mile is going to be harder. I'm hoping that being able to carry more water will help with my speed and endurance.
Saturday Workout: 40 mile ride
Result: 44.9 miles / 2:45 hours / average heart rate 133 bpm
Legs were definitely tired today from Friday's run. Took about 25 minutes to get warmed up vs. my normal 10-15 minutes. My ability to stand and push up small hills was definitely compromised. I was able to grind up most everything though. The last mile or so before warm-down was slow going. I did have a bit of amusement when I had an older gentleman hook onto my wheel and draft off me for a mile or so. When we stopped for a light he said that I made for a great draft. The reason it was funny, was because I was in my tuck.
It's going to be hot again today, so we'll likely go to one of the rec centers where I can run inside while Haley plays in the pool.
Result: 44.9 miles / 2:45 hours / average heart rate 133 bpm
Legs were definitely tired today from Friday's run. Took about 25 minutes to get warmed up vs. my normal 10-15 minutes. My ability to stand and push up small hills was definitely compromised. I was able to grind up most everything though. The last mile or so before warm-down was slow going. I did have a bit of amusement when I had an older gentleman hook onto my wheel and draft off me for a mile or so. When we stopped for a light he said that I made for a great draft. The reason it was funny, was because I was in my tuck.
It's going to be hot again today, so we'll likely go to one of the rec centers where I can run inside while Haley plays in the pool.
Friday, July 11, 2014
7:46
Friday workout:
Evening: 40 minute run
Evening Result: 5.15 miles / average heart rate 157 bpm / 7:46 minute pace
No questions PR today. Held a 7:46 minute mile for 5 miles. I started to get sloppy in the last mile as I was pushing to maintain the pace. Either way, I'm stoked.
I ended up not swimming today. I just didn't have time to get into the pool before it closed. I don't think that I will be able to get Thursday's swim in this week.
45 mile ride tomorrow and it's supposed to be raining intermittently. Yeah...
Evening: 40 minute run
Evening Result: 5.15 miles / average heart rate 157 bpm / 7:46 minute pace
No questions PR today. Held a 7:46 minute mile for 5 miles. I started to get sloppy in the last mile as I was pushing to maintain the pace. Either way, I'm stoked.
I ended up not swimming today. I just didn't have time to get into the pool before it closed. I don't think that I will be able to get Thursday's swim in this week.
45 mile ride tomorrow and it's supposed to be raining intermittently. Yeah...
Thursday, July 10, 2014
What day is it?
Wednesday Workout:
Morning: Pushed
Evening: 1500 yard swim - 500 yard warm-up; 16x50, 10" rest; 200 yard cool down
Evening Result: 800 yard swim / 10:21 pace
Thursday workout:
Morning: Pushed
Evening: 25 mile ride
Evening Result: 25 miles / 1:23 hours / average heart rate 131 bpm
Workout schedule is all kinds to screwed up this week. I was too tired last night to ride, so I pushed it to today. My intentions of swimming this morning were nuked when Haley woke up at 5:00am. Given Sarah didn't get home until 3:00am, that meant I was with Haley. I've shifted today until tomorrow and burned my rest day, using it today to make time for my ride. Total mess.
Last night's swim workout was abysmal. I am not a sprinter, in any sport. The 16x50 sprints just about killed me. My breathing went to hell and I ended up falling out of my every third stroke cadence. I kind of just want to skip a sprint workout day and just lay down a 2100 yard swim. Just swim at a good pace and put in a full 1.2 miles. Just to see how long it would take given my current fitness level. I have a feeling it would take somewhere around 45 minutes. My goal is to be around 38 minutes for the race. I'm hoping that is a conservative goal.
Tonight's bike went well. 25 miles at the upper end of my heart rate range (~147bpm). Another best time piece averaging 18.1 mph with a 131 bpm heart rate (including warm-up/down). I dropped into warm-down at mile 24 and my HR dropped to 110 bmp in less than a half-mile. Given my warm-down is so much quicker now, I am going to push it to 24.4 miles before winding down. That should better my pace by a few minutes.
I am finding that I don't hit my real power threshold/second wind until about 30 minutes into the workout - bike or run. That is far too long for my needs in this race. I need to be able to dive into complex sugars and fat burn far quicker, else I spin getting nowhere until it kicks in.
I have a 70 minute run Sunday, so hopefully my Camelbak shows up by Saturday. I don't want to get caught out without water or Gu again. My ride is 45 miles, so I am debating where to go. I am getting near Golden at this point, but the hills get more substantial the closer I get. I would like to hit my tuck and hammer for a while. I might just do an east-west double back.
At week 6 - Austin race goals
Swim: 38 minutes / 9:00 minutes per 500 pace
Bike: 2:00 hours / 28 mph average
Run: 1:55 hours / 8:45 minute pace
Total: 4:33 hours
At week 6 - YOLO race goals
Swim: 25 minutes / 9:00 minutes per 500 pace
Bike: 1:00 hour / 25 mph average
Run: 54 minutes / 8:45 minute pace
Total: 2:19 hours
I will update my goals every few weeks as my training progresses.
Morning: Pushed
Evening: 1500 yard swim - 500 yard warm-up; 16x50, 10" rest; 200 yard cool down
Evening Result: 800 yard swim / 10:21 pace
Thursday workout:
Morning: Pushed
Evening: 25 mile ride
Evening Result: 25 miles / 1:23 hours / average heart rate 131 bpm
Workout schedule is all kinds to screwed up this week. I was too tired last night to ride, so I pushed it to today. My intentions of swimming this morning were nuked when Haley woke up at 5:00am. Given Sarah didn't get home until 3:00am, that meant I was with Haley. I've shifted today until tomorrow and burned my rest day, using it today to make time for my ride. Total mess.
Last night's swim workout was abysmal. I am not a sprinter, in any sport. The 16x50 sprints just about killed me. My breathing went to hell and I ended up falling out of my every third stroke cadence. I kind of just want to skip a sprint workout day and just lay down a 2100 yard swim. Just swim at a good pace and put in a full 1.2 miles. Just to see how long it would take given my current fitness level. I have a feeling it would take somewhere around 45 minutes. My goal is to be around 38 minutes for the race. I'm hoping that is a conservative goal.
Tonight's bike went well. 25 miles at the upper end of my heart rate range (~147bpm). Another best time piece averaging 18.1 mph with a 131 bpm heart rate (including warm-up/down). I dropped into warm-down at mile 24 and my HR dropped to 110 bmp in less than a half-mile. Given my warm-down is so much quicker now, I am going to push it to 24.4 miles before winding down. That should better my pace by a few minutes.
I am finding that I don't hit my real power threshold/second wind until about 30 minutes into the workout - bike or run. That is far too long for my needs in this race. I need to be able to dive into complex sugars and fat burn far quicker, else I spin getting nowhere until it kicks in.
I have a 70 minute run Sunday, so hopefully my Camelbak shows up by Saturday. I don't want to get caught out without water or Gu again. My ride is 45 miles, so I am debating where to go. I am getting near Golden at this point, but the hills get more substantial the closer I get. I would like to hit my tuck and hammer for a while. I might just do an east-west double back.
At week 6 - Austin race goals
Swim: 38 minutes / 9:00 minutes per 500 pace
Bike: 2:00 hours / 28 mph average
Run: 1:55 hours / 8:45 minute pace
Total: 4:33 hours
At week 6 - YOLO race goals
Swim: 25 minutes / 9:00 minutes per 500 pace
Bike: 1:00 hour / 25 mph average
Run: 54 minutes / 8:45 minute pace
Total: 2:19 hours
I will update my goals every few weeks as my training progresses.
Tuesday, July 8, 2014
You call that a pool?
Tuesday Workout:
Morning: Pushed to Wednesday
Evening: 50 minute run
Evening Result: 5.85 miles / average heart rate 155 bpm / 8:55 minute pace
Killer run tonight. The new shoes made for a MASSIVE difference. From the beginning the weight difference was clear. I was much easier to strike mid-foot, which is something that I have struggled with in my prior shoes. I was able to comfortably hold a sub-9:00 minute pace, which is a first for any long runs. I definitely could have kept going at that pace. I don't think that I've ever smiled four miles into a run when I realize that I'm holding PR pace and am not struggling. I did manage to get a small blister but I'm blaming that in cotton socks. I normally run in thin bike socks. I am confident that it will be healed by Thursday.
The swim was a non-event. I went to a different rec center today because the nursery at my normal one is only Mon, Wed, Fri. The pool is 50 feet long and doesn't even have lanes. I didn't waste my time getting into my suit. I will be pushing the swim to tomorrow and having another swim/bike evening. Thankfully tomorrow's ride is only 25 miles. I still doubt that I will get to bed before midnight again.
Morning: Pushed to Wednesday
Evening: 50 minute run
Evening Result: 5.85 miles / average heart rate 155 bpm / 8:55 minute pace
Killer run tonight. The new shoes made for a MASSIVE difference. From the beginning the weight difference was clear. I was much easier to strike mid-foot, which is something that I have struggled with in my prior shoes. I was able to comfortably hold a sub-9:00 minute pace, which is a first for any long runs. I definitely could have kept going at that pace. I don't think that I've ever smiled four miles into a run when I realize that I'm holding PR pace and am not struggling. I did manage to get a small blister but I'm blaming that in cotton socks. I normally run in thin bike socks. I am confident that it will be healed by Thursday.
The swim was a non-event. I went to a different rec center today because the nursery at my normal one is only Mon, Wed, Fri. The pool is 50 feet long and doesn't even have lanes. I didn't waste my time getting into my suit. I will be pushing the swim to tomorrow and having another swim/bike evening. Thankfully tomorrow's ride is only 25 miles. I still doubt that I will get to bed before midnight again.
Monday, July 7, 2014
I will have you know that I only fell off my bike five times today!
Monday Workout:
Evening 1: 1250 yard swim - 300 yard warm-up; 16x50 10" rest; 200 yard cool down
Evening Result: 500 yard swim / 8:54 minutes
Evening 2: 25 mile ride
Evening Result: 25 miles / 1:31 hours / average heart rate 131 bpm
I got setup on the rollers tonight. That was an exciting proposition. I only went off five times, although two of those I definitely knocked over my little table in the act of trying to avoid a crash. I really need to work on my core strength of balance. I'm not even going to attempt to ride the tri bike until I can consistently stay on with the roadie. the last thing I need is to go off, clipped in and unable to eject if necessary.
We used the day care at the gym for the first time today. Allowed me to get my swim in and it only cost $3. Totally worth it. That being said, having Haley solo does make training hard. We were very scheduled tonight and still fell off. I wasn't able to get her down until after 8pm and with the weather we were having, I didn't want to go into the basement and not have a tornado warning go unheard. I didn't get onto the bike until at least 9:30pm, which is way too late. Hopefully she sleeps late in the morning so that I can sleep too.
On a side note, I am clearly losing weight at this point. I have weighed in consistently in the 228-229lbs range for the last few days, so I'm going to call that breaking 230lbs. That's down 20 pounds in two months. I am putting on muscle mass quickly as well, so it will be interesting to see where I am at in another month when I do the YOLO Olympic length in Aurora.
Evening 1: 1250 yard swim - 300 yard warm-up; 16x50 10" rest; 200 yard cool down
Evening Result: 500 yard swim / 8:54 minutes
Evening 2: 25 mile ride
Evening Result: 25 miles / 1:31 hours / average heart rate 131 bpm
I got setup on the rollers tonight. That was an exciting proposition. I only went off five times, although two of those I definitely knocked over my little table in the act of trying to avoid a crash. I really need to work on my core strength of balance. I'm not even going to attempt to ride the tri bike until I can consistently stay on with the roadie. the last thing I need is to go off, clipped in and unable to eject if necessary.
We used the day care at the gym for the first time today. Allowed me to get my swim in and it only cost $3. Totally worth it. That being said, having Haley solo does make training hard. We were very scheduled tonight and still fell off. I wasn't able to get her down until after 8pm and with the weather we were having, I didn't want to go into the basement and not have a tornado warning go unheard. I didn't get onto the bike until at least 9:30pm, which is way too late. Hopefully she sleeps late in the morning so that I can sleep too.
On a side note, I am clearly losing weight at this point. I have weighed in consistently in the 228-229lbs range for the last few days, so I'm going to call that breaking 230lbs. That's down 20 pounds in two months. I am putting on muscle mass quickly as well, so it will be interesting to see where I am at in another month when I do the YOLO Olympic length in Aurora.
Sunday, July 6, 2014
Oh... Yeah I didn't hear that right.
Saturday Workout:
Morning: 60 minute run
Morning Result: 5.96 miles / 310 feet climbing / average heart rate 153 bpm
Very, very rough run today. When I left the house at 8:40am, it was 80 degrees. When I got home an hour later, it was 93 degrees. Today's run is totally exposed and I got thoroughly cooked. I had one water bottle with PowerBar powder and that's it. When I got home I drank 60oz. of water before I even started sweating. I need to get a CamelBak soon. Given the heat and lack of water, while being frustrated, I am okay with the slow 10:00 mile pace.
I did get a new pair of shoes today. The ones I have been using are over two years old and spent. I was at Runner's Roost for almost an hour today. They had me try on six different pairs, filming my stride on each. The final pair is the Brook's PureCadence3. They are a lightweight 'guidance' shoe. Apparently I need a counselor too... But in reality I needed to drop the heel of my shoe so I could better land mid-stride. They are just shy of 1/4lb lighter (each) than my current shoes. I'm not sure how much Work that is, but I have a feeling it is a lot.
I have Haley through Wednesday night, so we'll see what this does to training. The gym has a nursery for short-term drop-off, so hopefully I can use that for my swimming and running in the evening. I will still be able to ride in the basement.
Morning: 60 minute run
Morning Result: 5.96 miles / 310 feet climbing / average heart rate 153 bpm
Very, very rough run today. When I left the house at 8:40am, it was 80 degrees. When I got home an hour later, it was 93 degrees. Today's run is totally exposed and I got thoroughly cooked. I had one water bottle with PowerBar powder and that's it. When I got home I drank 60oz. of water before I even started sweating. I need to get a CamelBak soon. Given the heat and lack of water, while being frustrated, I am okay with the slow 10:00 mile pace.I did get a new pair of shoes today. The ones I have been using are over two years old and spent. I was at Runner's Roost for almost an hour today. They had me try on six different pairs, filming my stride on each. The final pair is the Brook's PureCadence3. They are a lightweight 'guidance' shoe. Apparently I need a counselor too... But in reality I needed to drop the heel of my shoe so I could better land mid-stride. They are just shy of 1/4lb lighter (each) than my current shoes. I'm not sure how much Work that is, but I have a feeling it is a lot.I have Haley through Wednesday night, so we'll see what this does to training. The gym has a nursery for short-term drop-off, so hopefully I can use that for my swimming and running in the evening. I will still be able to ride in the basement.
Saturday, July 5, 2014
My nipples hurt
Sunday workout: 40 mile ride
Result: 39.4 miles / 2:23 hours / average heart rate 140 bpm
I took the tri bike out for its first ride today. In the aero tuck with a normal jersey, it's pulled tight across the chest. Throw in some slight lateral motion from pedaling and boom! Raw nips. It is quite unpleasant. Tomorrow's run should be fun with raw nips. I'm not really looking forward to it.
As for the ride, I confirmed a couple of things today:
1. The fit was totally worth it. Full ride with nothing more than a few 'personnel' adjustments. That just doesn't happen.
2. This bike is fast. Really fast.
3. This bike sucks for climbing. It's miserable.
Today's ride was pretty hilly: 40 miles and 2,221 feet of climbing. It felt good and if I had more water, I would have easily been able to knock out another 16 miles. Given the race is 56 miles with a total 1300 feet of climbing, all while at 500 feet above sea level, I'm not super concerned about the bike.
We ordered our counters today. Surprisingly, I am not really stressed out about it. Then again we got a great price and 10% off for the 4th of July sale from Home Depot. Now we just need to figure out the back splash and faucet. I will be removing our current and installing the new back splash. For $850, I can muddle my way through that.
Tomorrow afternoon Sarah is off to SF for a week. Should make for a fun week with Haley,
Result: 39.4 miles / 2:23 hours / average heart rate 140 bpm
I took the tri bike out for its first ride today. In the aero tuck with a normal jersey, it's pulled tight across the chest. Throw in some slight lateral motion from pedaling and boom! Raw nips. It is quite unpleasant. Tomorrow's run should be fun with raw nips. I'm not really looking forward to it.
As for the ride, I confirmed a couple of things today:
1. The fit was totally worth it. Full ride with nothing more than a few 'personnel' adjustments. That just doesn't happen.
2. This bike is fast. Really fast.
3. This bike sucks for climbing. It's miserable.
Today's ride was pretty hilly: 40 miles and 2,221 feet of climbing. It felt good and if I had more water, I would have easily been able to knock out another 16 miles. Given the race is 56 miles with a total 1300 feet of climbing, all while at 500 feet above sea level, I'm not super concerned about the bike.
We ordered our counters today. Surprisingly, I am not really stressed out about it. Then again we got a great price and 10% off for the 4th of July sale from Home Depot. Now we just need to figure out the back splash and faucet. I will be removing our current and installing the new back splash. For $850, I can muddle my way through that.
Tomorrow afternoon Sarah is off to SF for a week. Should make for a fun week with Haley,
Friday, July 4, 2014
Yeah! A day off!
Thursday workout:
Rest Day
Friday workout:
Morning: 1250 yard swim - 300 yard warm-up; 8x100, 15" rest; 200 yard cool down
Upper body weight circuit
Evening: 40 minute run
Evening result: 4.3 miles / 191 feet climbing / average heart rate 155 bpm / 9:20 minute pace
Day off of work! I took my rest day yesterday knowing that my weekend started today (and because I was blown). Waited until late afternoon to take my run, given it was a cool 90 degrees here today. I was able to hold a 9:20 pace, which is a personal best for outdoor runs. It did get exciting when I almost stepped on a rattle snake. I was in my zone, not looking at the ground when out of nowhere I went to full stop. Like I was forced out of warp. I never consciously saw the snake. I just went into full stop. I quickly detoured into the bike lane to go around it and that was it. Did ruin my zone though.
The news around the house is that Sarah has been hired back by The Mark Company as Director of Marketing. She'll still have her side jobs, but is working full-time for them. They will also be hiring an assistant for her. She will be traveling one week a month back to SF for in office time. That will make for some fun week long stints with Haley. Training should be interesting too. Thankfully the rec center has a nursery that I can drop her off at for an hour while I work out. My swimming and running days will be back to back. At least I can do my rides in the basement after I put her down.
For training purposes, I bought a set of rollers. That should allow me to ride the new bike in tuck while staying at home. It didn't go so well when I tried it on the trainer; flex everywhere. Nick was nice enough to pick it up for me, as it was in Golden. Now I just need to get up there for it...
We spent more time looking at counter tops and flooring, this time at Lowe's. That did not last long. Their selection is abysmal and style is 'meh' at best. We are hoping to meet with the counter guy at Home Depot tomorrow. They have a 10% off all counters sale for the weekend and no interest for 6 months on their credit card, so we can take advantage of that. I much prefer to keep my liquidity and use cash flow to pay for these type of things. We are debating getting the flooring at the same time so that the house is a construction zone for less time.
Rest Day
Friday workout:
Morning: 1250 yard swim - 300 yard warm-up; 8x100, 15" rest; 200 yard cool down
Upper body weight circuit
Evening: 40 minute run
Evening result: 4.3 miles / 191 feet climbing / average heart rate 155 bpm / 9:20 minute pace
Day off of work! I took my rest day yesterday knowing that my weekend started today (and because I was blown). Waited until late afternoon to take my run, given it was a cool 90 degrees here today. I was able to hold a 9:20 pace, which is a personal best for outdoor runs. It did get exciting when I almost stepped on a rattle snake. I was in my zone, not looking at the ground when out of nowhere I went to full stop. Like I was forced out of warp. I never consciously saw the snake. I just went into full stop. I quickly detoured into the bike lane to go around it and that was it. Did ruin my zone though.
The news around the house is that Sarah has been hired back by The Mark Company as Director of Marketing. She'll still have her side jobs, but is working full-time for them. They will also be hiring an assistant for her. She will be traveling one week a month back to SF for in office time. That will make for some fun week long stints with Haley. Training should be interesting too. Thankfully the rec center has a nursery that I can drop her off at for an hour while I work out. My swimming and running days will be back to back. At least I can do my rides in the basement after I put her down.
For training purposes, I bought a set of rollers. That should allow me to ride the new bike in tuck while staying at home. It didn't go so well when I tried it on the trainer; flex everywhere. Nick was nice enough to pick it up for me, as it was in Golden. Now I just need to get up there for it...
We spent more time looking at counter tops and flooring, this time at Lowe's. That did not last long. Their selection is abysmal and style is 'meh' at best. We are hoping to meet with the counter guy at Home Depot tomorrow. They have a 10% off all counters sale for the weekend and no interest for 6 months on their credit card, so we can take advantage of that. I much prefer to keep my liquidity and use cash flow to pay for these type of things. We are debating getting the flooring at the same time so that the house is a construction zone for less time.
Wednesday, July 2, 2014
So tired
Monday Workout:
Morning: 1000 yard swim - 300 yard warm-up; 5x100, 15" rest; 200 yard cool down
Morning Result: 500 yard swim / 9:42 minutes
Evening: 20 mile ride
Monday's ride was a bit weird. I put the tri bike onto the trainer, but it doesn't have a cycling computer setup for a trainer (rear wheel). So I wasn't able to track my mileage. I went off historical time and rode 1 hour. I acquired a set of rollers so I can train with my normal computer and work on my balance in the aero tuck.
Tuesday Workout:
Morning: 1500 yard swim - 500 yard warm-up; 4x200, 20" rest; 200 yard cool down
Morning Result: 800 yard swim / 14:20 minutes (8:53 minutes/500 yard)
Evening: 40 minute run
Evening Result: Pushed to Wednesday
Wednesday Workout:
Morning: 40 minute run
Morning Result: 4.5 miles / 195 feet climbing / average heart rate 139 bpm
Evening: 25 mile ride
Evening Result:
Too tired for my run last night, so I pushed it to this morning. 10 minute mile pace, but much lower heart rate (139 vs. normal 155-ish).
Shitty ride tonight. Legs were pretty fried from this morning's run. I also think that the spacer that was put on my shoe for the imbalanced leg length is killing my power. I've had the same pedal stroke forever and this is making for a huge change. We'll see this weekend when I do my long ride as to just how much it impacts.
We signed up to have solar installed on the house through Solar City. We are going for the lease option, so we get a fixed rate for our power, which is lower than Xcel, with a 2.9% annual increase. Xcel is averaging closer to 10%, so this will really make sense in a few years.
Morning: 1000 yard swim - 300 yard warm-up; 5x100, 15" rest; 200 yard cool down
Morning Result: 500 yard swim / 9:42 minutes
Evening: 20 mile ride
Monday's ride was a bit weird. I put the tri bike onto the trainer, but it doesn't have a cycling computer setup for a trainer (rear wheel). So I wasn't able to track my mileage. I went off historical time and rode 1 hour. I acquired a set of rollers so I can train with my normal computer and work on my balance in the aero tuck.
Tuesday Workout:
Morning: 1500 yard swim - 500 yard warm-up; 4x200, 20" rest; 200 yard cool down
Morning Result: 800 yard swim / 14:20 minutes (8:53 minutes/500 yard)
Evening: 40 minute run
Evening Result: Pushed to Wednesday
Wednesday Workout:
Morning: 40 minute run
Morning Result: 4.5 miles / 195 feet climbing / average heart rate 139 bpm
Evening: 25 mile ride
Evening Result:
Too tired for my run last night, so I pushed it to this morning. 10 minute mile pace, but much lower heart rate (139 vs. normal 155-ish).
Shitty ride tonight. Legs were pretty fried from this morning's run. I also think that the spacer that was put on my shoe for the imbalanced leg length is killing my power. I've had the same pedal stroke forever and this is making for a huge change. We'll see this weekend when I do my long ride as to just how much it impacts.
We signed up to have solar installed on the house through Solar City. We are going for the lease option, so we get a fixed rate for our power, which is lower than Xcel, with a 2.9% annual increase. Xcel is averaging closer to 10%, so this will really make sense in a few years.
Sunday, June 29, 2014
My legs are uneven
Sunday workout: Bike Fit
Bike fit was today. We discovered a couple things during the fit:
Spent the rest of the day working on replacing sprinklers in the yard. I ended up having to add spacers to 13 of the 16 and I still have one left. The outside of my hands are ruined from dragging against the concrete edges of the driveway and sidewalks. I probably spent a solid 6 hours working on it today (including Home Depot trips).
For a break in the middle, I finished putting Haley's Little Tyke car together. My parent's got it for her birthday, but it has been a massive pain in the ass to build. I got frustrated and quit about 1/3 of the way through. Dad made it another 1/3rd, got frustrated and quit. I took the rubber mallet to it and finished it. Haley loves it. When you put the foot base in, she can't get her feet caught. So....
Bike fit was today. We discovered a couple things during the fit:
 |
| Blake making changes |
- My left leg is 1cm shorter than my right
- The arches on my feet are not equal
- The front of my left foot is rotated counter to my pronate
- I have really good aero posture on the bike
- Back in the day when I was last fit, they put wedges underneath my cleats to solve the short leg and foot rotation. They did it wrong. It should have been an external riser and an internal wedge. I have been riding with a forced poor position.
Spent the rest of the day working on replacing sprinklers in the yard. I ended up having to add spacers to 13 of the 16 and I still have one left. The outside of my hands are ruined from dragging against the concrete edges of the driveway and sidewalks. I probably spent a solid 6 hours working on it today (including Home Depot trips).
For a break in the middle, I finished putting Haley's Little Tyke car together. My parent's got it for her birthday, but it has been a massive pain in the ass to build. I got frustrated and quit about 1/3 of the way through. Dad made it another 1/3rd, got frustrated and quit. I took the rubber mallet to it and finished it. Haley loves it. When you put the foot base in, she can't get her feet caught. So....
Saturday, June 28, 2014
Hot, hot, hot.
Saturday Workout:
Morning: 50 minute run
Morning Result: 5.03 miles / 208 feet climbing / average heart rate 154 bpm
Hot run. I spent the morning putting the sink back together so I was unable to do an early run, so I caught late-morning. Even though it's only 80*, when it's 80* is direct exposure and our relentless sun, it's hot. 10 minute mile pace, so not exactly record breaking, but steady. Running to heart rate is keeping to roughly that rate when running outdoors.
Morning: 50 minute run
Morning Result: 5.03 miles / 208 feet climbing / average heart rate 154 bpm
Hot run. I spent the morning putting the sink back together so I was unable to do an early run, so I caught late-morning. Even though it's only 80*, when it's 80* is direct exposure and our relentless sun, it's hot. 10 minute mile pace, so not exactly record breaking, but steady. Running to heart rate is keeping to roughly that rate when running outdoors.
Friday, June 27, 2014
Just pack it all in there.
Thursday workout:
Rest Day
Friday workout:
Morning: 1200 yards, 500 yards at race speed
Evening: 30 minute run
Evening result: 3.53 miles / average heart rate 154 bpm
Weird workout schedule this week. Sarah was in Dallas for work so I was left with Haley. Doing workouts with her is hard. My Wednesday bike didn't get started until 9:00pm and I couldn't do my Thursday workouts. I pushed my Friday rest day forward to Thursday and did my Thursday workouts today.
I ended up pushing both workouts until this evening, so it was my first back to back workout. The swim was 1000 yards, with an at pace 500 yard piece in the middle. I made a serious point to keep my form proper as I am pretty tired. The most recent points from Peter are for breathing and gliding. I wanted to focus on using my forearm to pull more water too. My pace felt slower than normal, but it was amazingly faster: 8:25 minutes,which is faster by over a minute.My guess would be pulling more water and turning my head vs. turning and lifting for breathing.
I immediately got out of the pool and did my run. 3.53 miles in 30 minutes. An average pace of 8:30 minutes per mile which is also a best. My calf doesn't hurt and didn't cramp up either. I am crediting that to changing my running stride some. I went back to a more mid-foot strike and it felt much better. I'm thinking that my physiology just lends to that type of run.
As silly as it sounds, today was also my best stretching day. I was able to get my hand almost all the way around my toes doing the hurdlers stretch and can almost touch my toes standing up. These are areas I have had consistent trouble with since my back surgery.
Today was a good workout day.
My weekend is going to be screwed up too. I have a 50 minute run Saturday and 30 mile ride on Sunday. I will be running back to back days because of today's workout and I'm not sure how good my bike will be on Sunday. My fit is Sunday at noon and while I will be there for 3 hours, I will be getting on and off the bike frequently. Hopefully I can get some cadence time down while he's testing the fit.
Beyond the workouts, this will be a very busy weekend. On Saturday I need to get the garbage disposal installation completed, tend to the yard, do our normal household chores, and be back home by 4pm to meet with the SolarCity rep. While we are very efficient with out electricity usage, we would definitely be using the AC more if I wasn't concerned about doubling our bill. Sunday will be meeting with the Home Depot rep regarding the counter tops that we are thinking about installing, I have my fit, and Sarah has a ton of work to do. We're going to be very jam packed this weekend.
Rest Day
Friday workout:
Morning: 1200 yards, 500 yards at race speed
Evening: 30 minute run
Evening result: 3.53 miles / average heart rate 154 bpm
Weird workout schedule this week. Sarah was in Dallas for work so I was left with Haley. Doing workouts with her is hard. My Wednesday bike didn't get started until 9:00pm and I couldn't do my Thursday workouts. I pushed my Friday rest day forward to Thursday and did my Thursday workouts today.
I ended up pushing both workouts until this evening, so it was my first back to back workout. The swim was 1000 yards, with an at pace 500 yard piece in the middle. I made a serious point to keep my form proper as I am pretty tired. The most recent points from Peter are for breathing and gliding. I wanted to focus on using my forearm to pull more water too. My pace felt slower than normal, but it was amazingly faster: 8:25 minutes,which is faster by over a minute.My guess would be pulling more water and turning my head vs. turning and lifting for breathing.
I immediately got out of the pool and did my run. 3.53 miles in 30 minutes. An average pace of 8:30 minutes per mile which is also a best. My calf doesn't hurt and didn't cramp up either. I am crediting that to changing my running stride some. I went back to a more mid-foot strike and it felt much better. I'm thinking that my physiology just lends to that type of run.
As silly as it sounds, today was also my best stretching day. I was able to get my hand almost all the way around my toes doing the hurdlers stretch and can almost touch my toes standing up. These are areas I have had consistent trouble with since my back surgery.
Today was a good workout day.
My weekend is going to be screwed up too. I have a 50 minute run Saturday and 30 mile ride on Sunday. I will be running back to back days because of today's workout and I'm not sure how good my bike will be on Sunday. My fit is Sunday at noon and while I will be there for 3 hours, I will be getting on and off the bike frequently. Hopefully I can get some cadence time down while he's testing the fit.
Beyond the workouts, this will be a very busy weekend. On Saturday I need to get the garbage disposal installation completed, tend to the yard, do our normal household chores, and be back home by 4pm to meet with the SolarCity rep. While we are very efficient with out electricity usage, we would definitely be using the AC more if I wasn't concerned about doubling our bill. Sunday will be meeting with the Home Depot rep regarding the counter tops that we are thinking about installing, I have my fit, and Sarah has a ton of work to do. We're going to be very jam packed this weekend.
Thursday, June 26, 2014
Late night riding
Wednesday workout:
Morning: Off
Evening: 25 mile ride
Evening result: 1:29 hours / average heart rate 137 bpm
Sarah is on a business trip until Friday, so it's just Haley and me. Normally we take a split approach to getting her ready for bed; me for dinner and bath, Sarah for bedtime. That allows me to get onto the trainer by 7pm. Last night I didn't get started on my ride until 8:30pm. My ride and stretching weren't over until almost 11:30pm, which is after I normally go to sleep. I am using the late night and Sarah's traveling to justify my pushing of rest day to today instead of Friday. That will allow me to not have to figure out how to handle Haley while I go on my run.
We did play all night instead of turning on the TV last night. Most of our time was spent on blocks. While she might have had a little help, we were able to make a nice castle. Thankfully I wore her out last night, because she let me sleep in until 6:40am today. She was just playing in her room instead of coming into ours and waking me up.
We have a busy weekend coming up. I have a long ride and run this weekend. Somebody from SolarCity is coming out to give us an estimate on what electricity costs would be if we installed panels. I have my bike fit, Sarah has a friend in town from London, and we're trying to get to Home Depot to price out new counter tops. Plus I'd like to get to Runner's Roost to see about getting some new shoes. Mine are starting to get worn out and the pronate is amplified, which might be causing some of my calf issues.
Morning: Off
Evening: 25 mile ride
Evening result: 1:29 hours / average heart rate 137 bpm
Sarah is on a business trip until Friday, so it's just Haley and me. Normally we take a split approach to getting her ready for bed; me for dinner and bath, Sarah for bedtime. That allows me to get onto the trainer by 7pm. Last night I didn't get started on my ride until 8:30pm. My ride and stretching weren't over until almost 11:30pm, which is after I normally go to sleep. I am using the late night and Sarah's traveling to justify my pushing of rest day to today instead of Friday. That will allow me to not have to figure out how to handle Haley while I go on my run.
We did play all night instead of turning on the TV last night. Most of our time was spent on blocks. While she might have had a little help, we were able to make a nice castle. Thankfully I wore her out last night, because she let me sleep in until 6:40am today. She was just playing in her room instead of coming into ours and waking me up.
We have a busy weekend coming up. I have a long ride and run this weekend. Somebody from SolarCity is coming out to give us an estimate on what electricity costs would be if we installed panels. I have my bike fit, Sarah has a friend in town from London, and we're trying to get to Home Depot to price out new counter tops. Plus I'd like to get to Runner's Roost to see about getting some new shoes. Mine are starting to get worn out and the pronate is amplified, which might be causing some of my calf issues.
Tuesday, June 24, 2014
It's just sprinkling. I'll keep running.
Tuesday workout:
Morning: 1000 yard swim - 300 yard warm-up; 10 x 50, 10" rest; 200 yard cool down
Evening : 40 minute run
Evening result: 4.27 miles / 205 feet climbing / average heart rate 157 bpm
...And it's hailing. About 1.5 miles into my run the light rain turned to a real storm and hail. Thankfully it was only pea-sized, so I just kept running. The run is my large "block" on the major streets around our house.
The swim was uneventful. Worked with Peter a bit more on my breathing. I'm definitely getting more efficient, but the shortcomings of my strength are apparent.
My training log and schedule can be found shared on my Google Drive. Feel free to pull it down to see how the training is going and what is coming up next. As you can see, things are going to start getting intense, especially once we start to get into the 2 hour run range.
I did receive a follow-up email from the race promoter of last weekend's race. Apparently they are going to be taking a large portion of the climb out of the run for next year. not very many people were happy about the hill climb.
Here are links to a few of the race pictures:
Bike
Run 1
Run 2
Clearly not a lot of happy in those run pictures, but I wasn't doing it to be happy during the race.
I also found that the local running store, Runner's Roost, has Thursday group runs in the evening. I'm hoping to get involved in those soon. Sarah is out of town for two days this week, so I will have to try for next week.
Morning: 1000 yard swim - 300 yard warm-up; 10 x 50, 10" rest; 200 yard cool down
Evening : 40 minute run
Evening result: 4.27 miles / 205 feet climbing / average heart rate 157 bpm
...And it's hailing. About 1.5 miles into my run the light rain turned to a real storm and hail. Thankfully it was only pea-sized, so I just kept running. The run is my large "block" on the major streets around our house.
The swim was uneventful. Worked with Peter a bit more on my breathing. I'm definitely getting more efficient, but the shortcomings of my strength are apparent.
My training log and schedule can be found shared on my Google Drive. Feel free to pull it down to see how the training is going and what is coming up next. As you can see, things are going to start getting intense, especially once we start to get into the 2 hour run range.
I did receive a follow-up email from the race promoter of last weekend's race. Apparently they are going to be taking a large portion of the climb out of the run for next year. not very many people were happy about the hill climb.
Here are links to a few of the race pictures:
Bike
Run 1
Run 2
Clearly not a lot of happy in those run pictures, but I wasn't doing it to be happy during the race.
I also found that the local running store, Runner's Roost, has Thursday group runs in the evening. I'm hoping to get involved in those soon. Sarah is out of town for two days this week, so I will have to try for next week.
Monday, June 23, 2014
Yep. It's Monday again.
Monday Workout:
Morning: 1000 yard swim - 300 yard warm-up; 5x100, 15" rest; 200 yard cool down
Morning Result: 500 yard swim / 9:52 minutes
Evening: 20 mile ride
Evening Result: 20 miles / 1:11 hours / average heart rate 127 bpm
I didn't workout yesterday because of the race Saturday. The training program says to consider a race day both weekend days of training. Given how piss poor the run in the race was, I should have run yesterday, but what can you do. We spent most of Sunday looking at counter tops. We are thinking about refinishing the kitchen, so we are doing our research currently. Choosing a material and pattern (would you call natural shaping a pattern?) is amazingly difficult.
I got a good swim in this morning. At 100 yards, today's intervals are the longest I have done so far. I didn't feel like I was going to asphyxiate from lack of oxygen until the last lap, which is a step in the right direction. I also did my second fastest at speed 500 yard block, and it was longer intervals.
Bike was another PR. For my bike "off" day, it's the fastest average speed and lowest average heart rate to date.
We'll see how tomorrow's run plays out. I have been having incessant cramping in my left calf when I run and I can't figure out why. I have a feeling that my pronation has killed the outside edge of my shoes and proceeded to force additional roll to the outside. Who knows. My shoes have about 500 miles of running and walking in them, so it's probably time for a new pair anyways.
Sarah took a few good (and bad) pictures from the race over the weekend. I've pulled a few together from the cell phones. Supposedly there were also pictures on the nice camera, but I haven't seen them.A couple of Haley looking cute as always. And a couple of the fat boy. It's hard to tell that I've already lost 20 pounds. It just means that I have that much farther to go.
Haley had her 2 year appointment today. She's 36" tall and still comfortably in the 99th percentile for height. Doctor is estimating her at being 5'10". She's going to be a ridiculously cute, tall chick. What did I do to deserve this? (Rhetorical question)
Morning: 1000 yard swim - 300 yard warm-up; 5x100, 15" rest; 200 yard cool down
Morning Result: 500 yard swim / 9:52 minutes
Evening: 20 mile ride
Evening Result: 20 miles / 1:11 hours / average heart rate 127 bpm
I didn't workout yesterday because of the race Saturday. The training program says to consider a race day both weekend days of training. Given how piss poor the run in the race was, I should have run yesterday, but what can you do. We spent most of Sunday looking at counter tops. We are thinking about refinishing the kitchen, so we are doing our research currently. Choosing a material and pattern (would you call natural shaping a pattern?) is amazingly difficult.
I got a good swim in this morning. At 100 yards, today's intervals are the longest I have done so far. I didn't feel like I was going to asphyxiate from lack of oxygen until the last lap, which is a step in the right direction. I also did my second fastest at speed 500 yard block, and it was longer intervals.
Bike was another PR. For my bike "off" day, it's the fastest average speed and lowest average heart rate to date.
We'll see how tomorrow's run plays out. I have been having incessant cramping in my left calf when I run and I can't figure out why. I have a feeling that my pronation has killed the outside edge of my shoes and proceeded to force additional roll to the outside. Who knows. My shoes have about 500 miles of running and walking in them, so it's probably time for a new pair anyways.
 |
| Fat boy or the green whale? Your call |
Haley had her 2 year appointment today. She's 36" tall and still comfortably in the 99th percentile for height. Doctor is estimating her at being 5'10". She's going to be a ridiculously cute, tall chick. What did I do to deserve this? (Rhetorical question)
 |
| That's a whole lot of man meat on some spindly ass legs. Also, how cute is she with her backpack? |
Saturday, June 21, 2014
The results are in!
Saturday workout:
Lookout Mountain Sprint Tri: 1:33:24 / 5th of 9 in age group
Swim: 525 yards / 10:36 minutes / 4th in age group
Bike: 10 miles / 1139 feet climb / 41:39 minutes / 5th in age group
Run: 5k / 385 feet climb / 36:51 / 8th in age group
And I came up just short on the goal of upper half of my age group.
The swim went well, but I got very winded, very quickly. The suggestions Peter had for my stroke made a huge difference and I ended up catching the person that started almost a length ahead of me. With the stoke being more efficient, I am taking less breaths per length, which mean I am breathing less. I expected that to be an issue, but didn't factor in the elevation change. The race was at 7800 feet vs. 5800 feet where we live. The reduction of oxygen took me from being winded at the end of lap 6 to lap 4.5. I definitely was taking breaks at the ends of the pool. If I could go through without stopping, I would probably be in the low 9 minute rage.
First transition was smooth. I forgot to bring a second towel so I had to use my event t-shirt instead. I need to make sure that I take a GU while I am in the transition zone as it's harder when you start moving.
Bike went, not surprisingly, well. It started with a long, fast downhill and proceeded to a relatively steep first mile climb. There was no warmup, which was unpleasant. From that point, it varied between steep climb and descent. The climbs were steep, so carry speed on descents was critical. Given my comfort at reckless speed descents, I was able to take advantage of it quite a bit. Once I ran out of momentum though, the climbs were grueling.
Transition two was also smooth. I had laid everything out cleanly before and it made a difference in my turn-around time. I will probably get a number belt, as it took extra time to get the safety pins for the number into my jersey. Still need to focus on eating GU and Bloks in the transition area.
No shocker but the run was by far my weakest leg. It was incredibly hilly, which is not something that I have been training for. It took about a quarter-mile to get my legs working properly. The first half-mile wasn't bad, then it turned straight up. I ended up power walking a lot of the hills, as I just didn't have the power to run up them. My average mile speed was 12:10 per mile, which is ghastly compared to my training run times. I must work on my running.
Looking at everybody else in my category, I am thinking that I should have registered for Clydesdale. In my age group, there were a whole bunch of skinny guys, and then my wookie self.
Results for the race can be found here. I was competing in Men's 30-34
Lookout Mountain Sprint Tri: 1:33:24 / 5th of 9 in age group
Swim: 525 yards / 10:36 minutes / 4th in age group
Bike: 10 miles / 1139 feet climb / 41:39 minutes / 5th in age group
Run: 5k / 385 feet climb / 36:51 / 8th in age group
And I came up just short on the goal of upper half of my age group.
The swim went well, but I got very winded, very quickly. The suggestions Peter had for my stroke made a huge difference and I ended up catching the person that started almost a length ahead of me. With the stoke being more efficient, I am taking less breaths per length, which mean I am breathing less. I expected that to be an issue, but didn't factor in the elevation change. The race was at 7800 feet vs. 5800 feet where we live. The reduction of oxygen took me from being winded at the end of lap 6 to lap 4.5. I definitely was taking breaks at the ends of the pool. If I could go through without stopping, I would probably be in the low 9 minute rage.
First transition was smooth. I forgot to bring a second towel so I had to use my event t-shirt instead. I need to make sure that I take a GU while I am in the transition zone as it's harder when you start moving.
Bike went, not surprisingly, well. It started with a long, fast downhill and proceeded to a relatively steep first mile climb. There was no warmup, which was unpleasant. From that point, it varied between steep climb and descent. The climbs were steep, so carry speed on descents was critical. Given my comfort at reckless speed descents, I was able to take advantage of it quite a bit. Once I ran out of momentum though, the climbs were grueling.
Transition two was also smooth. I had laid everything out cleanly before and it made a difference in my turn-around time. I will probably get a number belt, as it took extra time to get the safety pins for the number into my jersey. Still need to focus on eating GU and Bloks in the transition area.
No shocker but the run was by far my weakest leg. It was incredibly hilly, which is not something that I have been training for. It took about a quarter-mile to get my legs working properly. The first half-mile wasn't bad, then it turned straight up. I ended up power walking a lot of the hills, as I just didn't have the power to run up them. My average mile speed was 12:10 per mile, which is ghastly compared to my training run times. I must work on my running.
Looking at everybody else in my category, I am thinking that I should have registered for Clydesdale. In my age group, there were a whole bunch of skinny guys, and then my wookie self.
Results for the race can be found here. I was competing in Men's 30-34
Thursday, June 19, 2014
Yeah, I was doing it wrong
Thursday workout:
Morning: 1250 yards, 800 yards at race speed
Evening: 40 minute run
Evening result: 4.45 miles / average heart rate 151 bpm
My swim this morning was the first post-coaching from Peter. I was very much swimming wrong. With my stroke corrected per his instruction, there was a noticeable difference in power and effort. My strokes per 25 yards went down from 19 to 15 and my 500 yard time went down as well. It was only down 10 seconds, but the fact that I was actually stopping to take breathe, shows just how much more effective it is. We'll see how I am able to hold that form on Saturday at the tri.
My run today was good as well. 4.45 miles at a 9:00 mile. While not impressive, that is back to back 9 minute mile distance runs. My first two miles were held at 8:20 miles, but my calf cramped up a bit slowing me down.
Tomorrow is my rest day. Saturday is my Sprint. My goal is still to finish in the upper-half of the competitors. Low goal, but given I am only 4 weeks in, I think it's reasonable.
Morning: 1250 yards, 800 yards at race speed
Evening: 40 minute run
Evening result: 4.45 miles / average heart rate 151 bpm
My swim this morning was the first post-coaching from Peter. I was very much swimming wrong. With my stroke corrected per his instruction, there was a noticeable difference in power and effort. My strokes per 25 yards went down from 19 to 15 and my 500 yard time went down as well. It was only down 10 seconds, but the fact that I was actually stopping to take breathe, shows just how much more effective it is. We'll see how I am able to hold that form on Saturday at the tri.
My run today was good as well. 4.45 miles at a 9:00 mile. While not impressive, that is back to back 9 minute mile distance runs. My first two miles were held at 8:20 miles, but my calf cramped up a bit slowing me down.
Tomorrow is my rest day. Saturday is my Sprint. My goal is still to finish in the upper-half of the competitors. Low goal, but given I am only 4 weeks in, I think it's reasonable.
Wednesday, June 18, 2014
You were better than I expected you would be!
Wednesday workout:
Morning: Off
Evening: 25 mile ride
Evening result: 1:32 hours / average heart rate 127 bpm
Was Peter's response to a video of my swimming form. Thanks, Coach Conte! But in all seriousness, it is nice to know that I'm not a hopeless cause. I need the swim to be a strong part of my race because it is no surprise that the run will be ugly. Tomorrow's swim is an 800 yard block, so it will give me time to focus on my technique. Currently at training speed I am taking 19 strokes to get across the pool. My initial goal for next week is to bring that down to 17. I'm not sure if that is a small or large target, but that is what I am looking for.
Today's ride was only 3 minutes faster than last Wednesday's, but there are some notable improvements.
1) I spent 15 minutes warning up and the last 1.5 miles cooling down. Even then, I still finished slightly quicker.
2) My average heart rate was 11 bmp slower; a full 8%.
Looking at yesterday's run and today's ride, I can see the fitness and power starting to come back into my legs. Now to focus on the swim.
Morning: Off
Evening: 25 mile ride
Evening result: 1:32 hours / average heart rate 127 bpm
Was Peter's response to a video of my swimming form. Thanks, Coach Conte! But in all seriousness, it is nice to know that I'm not a hopeless cause. I need the swim to be a strong part of my race because it is no surprise that the run will be ugly. Tomorrow's swim is an 800 yard block, so it will give me time to focus on my technique. Currently at training speed I am taking 19 strokes to get across the pool. My initial goal for next week is to bring that down to 17. I'm not sure if that is a small or large target, but that is what I am looking for.
Today's ride was only 3 minutes faster than last Wednesday's, but there are some notable improvements.
1) I spent 15 minutes warning up and the last 1.5 miles cooling down. Even then, I still finished slightly quicker.
2) My average heart rate was 11 bmp slower; a full 8%.
Looking at yesterday's run and today's ride, I can see the fitness and power starting to come back into my legs. Now to focus on the swim.
Tuesday, June 17, 2014
Crossed a threshhold
Tuesday workout:
Morning: 1250 yard swim with 16 x 50 sw-10" rest between
Evening : 45 minute run
Evening result: 5 miles / average heart rate 151 bpm
Personal best tonight on my run: 5 miles in 45 minutes. It doesn't sound substantial, but it's the second longest run (by .14 miles) I've done since starting training, and it's the only run to hold a 9 minute mile pace. Plus, my average heart rate was lower than any other run with a sub-10 minute mile pace. It's the little things.
I got my starting position for the race on Saturday, and it puts me a ways back. There are 10 people in the Men's 30-34 category and my start time puts me smack into the middle. There are two guys in the 6 minute range for a 525 yard swim, which is mind boggling to me. That's almost 50% my proposed time. Mind = Blown. I do still think that upper half is reasonable, but out of a field of 10 that's not exactly an accomplishment.
On the Haley front, she's decided to go creeper on us. Last night when we went to bed, I closed out bedroom door. When I woke up this morning the door was open. Either we have a ghost or Haley got up in the middle of the night, came into our room, then went back to bed.To add to the 'aww' factor, Sarah just went upstairs to get ready for bed and Haley was asleep in our bed. I moved her back over, but I have a feeling that she will be back in our room by the morning.
Morning: 1250 yard swim with 16 x 50 sw-10" rest between
Evening : 45 minute run
Evening result: 5 miles / average heart rate 151 bpm
Personal best tonight on my run: 5 miles in 45 minutes. It doesn't sound substantial, but it's the second longest run (by .14 miles) I've done since starting training, and it's the only run to hold a 9 minute mile pace. Plus, my average heart rate was lower than any other run with a sub-10 minute mile pace. It's the little things.
I got my starting position for the race on Saturday, and it puts me a ways back. There are 10 people in the Men's 30-34 category and my start time puts me smack into the middle. There are two guys in the 6 minute range for a 525 yard swim, which is mind boggling to me. That's almost 50% my proposed time. Mind = Blown. I do still think that upper half is reasonable, but out of a field of 10 that's not exactly an accomplishment.
On the Haley front, she's decided to go creeper on us. Last night when we went to bed, I closed out bedroom door. When I woke up this morning the door was open. Either we have a ghost or Haley got up in the middle of the night, came into our room, then went back to bed.To add to the 'aww' factor, Sarah just went upstairs to get ready for bed and Haley was asleep in our bed. I moved her back over, but I have a feeling that she will be back in our room by the morning.
Monday, June 16, 2014
(Insert witty title here)
Monday Workout:
Morning: 1000 yard swim
Morning Result: 500 yard swim / 9:47 minutes
Evening: 20 mile ride
Evening Result: 20.74 miles / 1:17 hours / average heart rate 129 bpm
The swim this morning was beneficial for two main reasons:
1. Dad was able to come and film my swim, so I can relay that to Peter. Hopefully with the expected list of things that I am doing wrong, I will be able to fix some issues to be more efficient.
2. It was my first 500 yard block. Given the race this weekend has a 525 yard swim, it is the first time I have been able to get a gauge to my speed. I estimated an 11 minute competition time and at 9:47 minutes for 500 yards, I think I nailed it. With a slightly slower pace and less pause time for breathing, I wouldn't be surprised if I do the swim in the race a bit faster.
Everybody left today, so it's back to just the three of us.
Morning: 1000 yard swim
Morning Result: 500 yard swim / 9:47 minutes
Evening: 20 mile ride
Evening Result: 20.74 miles / 1:17 hours / average heart rate 129 bpm
The swim this morning was beneficial for two main reasons:
1. Dad was able to come and film my swim, so I can relay that to Peter. Hopefully with the expected list of things that I am doing wrong, I will be able to fix some issues to be more efficient.
2. It was my first 500 yard block. Given the race this weekend has a 525 yard swim, it is the first time I have been able to get a gauge to my speed. I estimated an 11 minute competition time and at 9:47 minutes for 500 yards, I think I nailed it. With a slightly slower pace and less pause time for breathing, I wouldn't be surprised if I do the swim in the race a bit faster.
Everybody left today, so it's back to just the three of us.
Delayed Father's Day update
Sunday workout: 30 mile ride
Result: 31.63 miles / 2:17 hours / average heart rate 136 bpm
Posting a day late because of Father's Day activities. Morning ride, afternoon picnic at the park, then dinner at Hillstone's (Houston's for the SF folk).
Result: 31.63 miles / 2:17 hours / average heart rate 136 bpm
Posting a day late because of Father's Day activities. Morning ride, afternoon picnic at the park, then dinner at Hillstone's (Houston's for the SF folk).
Saturday, June 14, 2014
Haley's birthday party
Saturday workout:
Morning: Run 55? minutes
Morning result: 3.91 miles
Not sure exactly how long I ran for. My watch said I went for 55 minutes, but my distance did not sync with that. I ran half (according to my watch) with my Dad, but his watch said 20min. My average speed once I calculated it at home showed a 14min mile - which is walking. Either way it was screwy.
We had Haley's birthday party today. It was fun, but small. We don't have many friends here with kids, so it's always a small event when it's baby related. My parents and Sarah's mom are here to celebrate, which is nice. Otherwise normal busy Saturday.
Morning: Run 55? minutes
Morning result: 3.91 miles
Not sure exactly how long I ran for. My watch said I went for 55 minutes, but my distance did not sync with that. I ran half (according to my watch) with my Dad, but his watch said 20min. My average speed once I calculated it at home showed a 14min mile - which is walking. Either way it was screwy.
We had Haley's birthday party today. It was fun, but small. We don't have many friends here with kids, so it's always a small event when it's baby related. My parents and Sarah's mom are here to celebrate, which is nice. Otherwise normal busy Saturday.
Friday, June 13, 2014
Rest day my ass
Friday workout:
Morning: 1000 yard swim with 10 x 50's sw-10" rest between
Evening: off
Did yesterday's swim this morning, so I did not have my full rest day. I doubt it is going to be an issue this week.
My parent's flew in today for Haley's birthday,so I'll be doing my long run tomorrow with my Dad.
I signed up for the Olympic length race on August 17th. That is the second race I will do before Austin. At half the length and with an open water swim, it should start to give me some gauge of my fitness compared where I need to be on October 26th.
Morning: 1000 yard swim with 10 x 50's sw-10" rest between
Evening: off
Did yesterday's swim this morning, so I did not have my full rest day. I doubt it is going to be an issue this week.
My parent's flew in today for Haley's birthday,so I'll be doing my long run tomorrow with my Dad.
I signed up for the Olympic length race on August 17th. That is the second race I will do before Austin. At half the length and with an open water swim, it should start to give me some gauge of my fitness compared where I need to be on October 26th.
Thursday, June 12, 2014
And boom goes the dynamite.
Thursday workout:
Morning: Skipped
Evening: 35 minute run
Evening result: 3.2 miles / average heart rate 133 bpm
I had my first blow up today. I was so exhausted from my ride last night that when I woke up this morning, I made it 15 steps, turned around and went right back to sleep. I was way too tired to swim. I am pushing my swim until tomorrow morning.
My run did not go much better than my morning swim. I had a good 8:40 pace going up until about 18 minutes and just slammed into a wall. It was not a wall that I could go past, so I ended up walking the rest of the 35 minutes.
Hopefully I can get some sleep and good calorie intake to rest my base.
Morning: Skipped
Evening: 35 minute run
Evening result: 3.2 miles / average heart rate 133 bpm
I had my first blow up today. I was so exhausted from my ride last night that when I woke up this morning, I made it 15 steps, turned around and went right back to sleep. I was way too tired to swim. I am pushing my swim until tomorrow morning.
My run did not go much better than my morning swim. I had a good 8:40 pace going up until about 18 minutes and just slammed into a wall. It was not a wall that I could go past, so I ended up walking the rest of the 35 minutes.
Hopefully I can get some sleep and good calorie intake to rest my base.
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