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.
Sunday, July 27, 2014
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.
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