Sat August 14th log
321 Time Trial Series Race #3
Started this one thinking I could actually break an hour. I know I have the ability but not on this day. It was a morning of discovery more than anything. Throw in a heat index of over 90 at 9 a.m., a bunch of rolling hills and there you have a recipie for a not so good day, well at least for me. I am finding out that I just do not do so well in that kinda humidity. You would think after IM Louisville I would have learned a thing or two.
Started out this TT averaging over 260 watts for the first lap and was gaining on the 2 in front of me and was only 20 seconds behind at the first turn. That's went it all went south..I could not maintain the power output and the HR just started to escalate from 160 to well over 170 putting OUT LESS power. Damn it!! I think it was dehydration by not hydrating up before on well enough. My average power ended up at 247, exactly what it was in April. Disappointing...but I know I more powerful than 247 watts for an hour...I watched the big dogs ride by putting out 300+ watts which is just amazing. I want to get there but it just takes time. Their cadence was really something, high 80's maybe while mine was approaching 100. This is another thing I must work on, using bigger gears. Also have to work on the hills and only going up 15% over FTP while climbing. FTP is more than 247, I know it!!!!!
1:02.40. Ran 2 miles at 8min pace
Monday, August 16, 2010
Wednesday, August 11, 2010
Tuesday Night Log
Attempted 6 x 2 minutes VO2 Max workout but could not finish it.
Stretched for 1 hour instead then taught about 1.5 hours of spinning class
Wednesday Log
Not so much fun in Augusta today. Goal was to maintain at least what I did last week with 5-190 more watts. I knew the speed would not be there since no draft off JB which was fine but watts should have been. Wrong. Maybe fatigue, heat, I dunno. Could not maintain 21mph, finished at 20.8 on an unbearable hot day with a short Trun after downtown Augusta. Calories seemed to be better this time though, finished all 3 bottles and 1/2 cliff bar but did not touch the water. Got to get that down and all of it sooner in the ride.
Will try it again.
Monday, August 9, 2010
Sunday, August 8, 2010
Saturday, August 7, 2010
Rode 62 Miles this morning.
First 30 were at 210 watts then did 2 x 20 min at 97% of FTP. The goal was 250 watts or better, 5 minutes off then hit it again.
Results
First 20 min
254 Watts
23.4 mph
165 HR
88 Cadence
2nd 20 Min
256 Watts
23.4 mph
168 HR
90 Cadence
Right on the money!
Ran 2 miles at 8 min per mile and actually felt great running. Hot but much better than the simulation Thursday.
Running 2 hours in the morning.
Friday, August 6, 2010
Thursday Race Simulation in Augusta
Got the site about 7 a.m. and started rolling at 7:45 or so after everyone got there. Large group to start but that changed quickly as we all went out on our pace. Goal wattage for the entire ride was 227 watts which is 87% of my current FTP.
Started out (and finished) behind Jeff as he was shooting for 260-270 watts and in the draft I knew I would be 50 watts under him if he maintains that effort. All I had to do was ride slightly to the left or right of his wheel to catch some air and the wattage should be there. This place is fast, 3 long climbs of 2-3 miles each but the rest is slightly rolling and some ridiculous speeds were posted for miles. Some miles we were approaching 32mph for the entire mile! Any I swayed in and out of the draft trying to get that sweet spot where there is just enough drag to get the watts up but not as much as it would be out in front so as to stay up with Jeff. He had no idea of the where all the turns were and there ARE LOTS of them on this ride, 14 or so that I can think of off the top of my head.
New borrowed wheel set seemed great and shifting was smooth only running 80 psi in this new technology tubeless clinchers with sealant. You can stick a nail through all portions of the tire, sidewalls included and it will immediatly seal itself up. CRAZY!!!
We finished the 56+ mile ride at 23.6 mph which included a wrong turn, several stop lights and many stop signs. On race day the effort may have been a 24.5 mph or FASTER day, lighting fast!! Wattage was lower as norm power only got to 217 and Jeff was also low by about 10 watts so all in all a good day from that vantage point. I will shoot for 10 more watts next time.
Caloric intake was bad, I had everything planned out but was way low on calories and too much fluid on the run with too much late on the bike. Eat early and often! That's why we do these things though. Tried to run but heat index was over 100. Got the first mile in at 8 flat, 2nd at 8:15 and it went downhill from there. I finished with 5.84 miles but the last 3 were very slow. Took Gatorade in a water bottle which I held in my hand. It made me nauseous and the bottle was a bitch to carry. At mile 4, my heart rate was already in the 165+ range and I had slowed down to 9 min miles. This is similar to what happened at Ironman Louisville. I remember trying to run 10 minute miles there with heart rates over 170..That kind of heat, which mentally I am fine with, just physically kicks my butt. Hopefully late September in Augusta will be a little bit cooler like last year. Still warm but it was most defiantly not 90+ degrees with an index of well over 100.
Good day and we have 2 more Augusta trips planned plus another mountain epic training weekend coming up..
1.5 hours on the bike tomorrow with 2 x 20 at 95% and 2 hour run on Sunday at Temp pace, under 8 min per mile. May run a "recovery" 5 miles today at some point. No soreness from yesterday.
Got the site about 7 a.m. and started rolling at 7:45 or so after everyone got there. Large group to start but that changed quickly as we all went out on our pace. Goal wattage for the entire ride was 227 watts which is 87% of my current FTP.
Started out (and finished) behind Jeff as he was shooting for 260-270 watts and in the draft I knew I would be 50 watts under him if he maintains that effort. All I had to do was ride slightly to the left or right of his wheel to catch some air and the wattage should be there. This place is fast, 3 long climbs of 2-3 miles each but the rest is slightly rolling and some ridiculous speeds were posted for miles. Some miles we were approaching 32mph for the entire mile! Any I swayed in and out of the draft trying to get that sweet spot where there is just enough drag to get the watts up but not as much as it would be out in front so as to stay up with Jeff. He had no idea of the where all the turns were and there ARE LOTS of them on this ride, 14 or so that I can think of off the top of my head.
New borrowed wheel set seemed great and shifting was smooth only running 80 psi in this new technology tubeless clinchers with sealant. You can stick a nail through all portions of the tire, sidewalls included and it will immediatly seal itself up. CRAZY!!!
We finished the 56+ mile ride at 23.6 mph which included a wrong turn, several stop lights and many stop signs. On race day the effort may have been a 24.5 mph or FASTER day, lighting fast!! Wattage was lower as norm power only got to 217 and Jeff was also low by about 10 watts so all in all a good day from that vantage point. I will shoot for 10 more watts next time.
Caloric intake was bad, I had everything planned out but was way low on calories and too much fluid on the run with too much late on the bike. Eat early and often! That's why we do these things though. Tried to run but heat index was over 100. Got the first mile in at 8 flat, 2nd at 8:15 and it went downhill from there. I finished with 5.84 miles but the last 3 were very slow. Took Gatorade in a water bottle which I held in my hand. It made me nauseous and the bottle was a bitch to carry. At mile 4, my heart rate was already in the 165+ range and I had slowed down to 9 min miles. This is similar to what happened at Ironman Louisville. I remember trying to run 10 minute miles there with heart rates over 170..That kind of heat, which mentally I am fine with, just physically kicks my butt. Hopefully late September in Augusta will be a little bit cooler like last year. Still warm but it was most defiantly not 90+ degrees with an index of well over 100.
Good day and we have 2 more Augusta trips planned plus another mountain epic training weekend coming up..
1.5 hours on the bike tomorrow with 2 x 20 at 95% and 2 hour run on Sunday at Temp pace, under 8 min per mile. May run a "recovery" 5 miles today at some point. No soreness from yesterday.
Wednesday, August 4, 2010
Wednesday Log
Swim from the docks on the Irmo Side of the damn to the towers and back, a distance of just over 2 miles. Water was rough and actually white capping a bit at times. I swam with no wet suit so not the safest thing to do but swam with lifestudy aka Nick. Really drained afterwards and a little bit of motion sickness similar to the damn swim in 2006 when it was really bad out there.. Just focused on endurance swimming, proper form, kicking, sighting, breathing, etc. No hard stuff today but stepped on the gas a few times here in there. Had to play it safe since there was no help out there and no assistance from a westuit.
5 mile to run tonight - very slow just for frequency and then RACE DAY SIMULATION in Augusta tomorrow. wha hoo!
Tuesday, August 3, 2010
Back to the real world. Spent the last 4 days roaming through the mountains in NC. Had a great time with my wife and daughter. Grandfather Mountain, Canoeing down the New River, Fishing. relaxing. Training, oh yea that.. Ran down New Hope Mountain on Friday afternoon in Rutherfordton. This is 18+ grade and goes for 1.2 miles, Sooooo hard to run down. After reaching the bottom I then ran an additional 3 miles of very hilly roads turned around and came back to the base of New Hope. I would not call it exactly running up this monster but I tried something that was faster than a slow walk. I had to stop 3 times to let the heart rate get back under 200 and I was barely moving. Enough of that!
Got up early Sat morning and sat on the trainer for a little while doing nothing but spinning and watching TV, no intervals, spinnervals DVD's. Nothing but an easy spin as I was already sore. This is a different type of sore due to the use of different muscles that must be utilized to brake going downhill and pull you back up hill. Steep mountains I should say.
Got up early on Sunday and ran Moses Cone for a total of 10 miles. This week I ran it in reverse up the spiral past the old apple barn and to the Manor house. Such a peaceful place that I just stopped to take it all in before heading back down to the base. Pace going up was around 10 minutes or so, but it's all uphill and I kept the heart rate under 163 which, I feel, is my treshold at this point. I would love to get tested again, this time at USC. I must make some calls about that. Anyway, picked up the pace coming down hill and averaged in the low 7's for an overall pace in the 8:40's. Temps were great, in the 60's, but I was still soaking wet.
That's about all I did. Took Monday off and will be hitting the bike this morning at around 8 for 30 miles with some 4 x 3 minutes at 125%. Got to test the new training wheels I borrowed from John at the Cycle Center. Dura Ace Tubeless Clinchers with a new SRAM 12-25 cassette. Should climb better.
Weekend totals
16.2 miles running with extensive elevation gains and drops
few minutes on the trainer
Got up early Sat morning and sat on the trainer for a little while doing nothing but spinning and watching TV, no intervals, spinnervals DVD's. Nothing but an easy spin as I was already sore. This is a different type of sore due to the use of different muscles that must be utilized to brake going downhill and pull you back up hill. Steep mountains I should say.
Got up early on Sunday and ran Moses Cone for a total of 10 miles. This week I ran it in reverse up the spiral past the old apple barn and to the Manor house. Such a peaceful place that I just stopped to take it all in before heading back down to the base. Pace going up was around 10 minutes or so, but it's all uphill and I kept the heart rate under 163 which, I feel, is my treshold at this point. I would love to get tested again, this time at USC. I must make some calls about that. Anyway, picked up the pace coming down hill and averaged in the low 7's for an overall pace in the 8:40's. Temps were great, in the 60's, but I was still soaking wet.
That's about all I did. Took Monday off and will be hitting the bike this morning at around 8 for 30 miles with some 4 x 3 minutes at 125%. Got to test the new training wheels I borrowed from John at the Cycle Center. Dura Ace Tubeless Clinchers with a new SRAM 12-25 cassette. Should climb better.
Weekend totals
16.2 miles running with extensive elevation gains and drops
few minutes on the trainer
Thursday, July 29, 2010
Light weight routine this morning followed by abs. Took the rest of the day off. Riding tomorrow then heading up to Boone again. Looking forward to another ride on the parkway and running in Moses Cone early Sunday morning with Tim Dupree. What a great place!!! Taking the wife and Maddie along this time to do some hiking, canoeing, fishing, grandfather mountain, checking out the local restaurants and whatever we can find to do. May come back next Tuesday but who knows.
Moses Cone Park is in the pic! Love it!!!
Riding 2 hours and swimming at noon then headed on up tomorrow. Will update this site when I get back whenever that will be. Peace!
Wednesday, July 28, 2010
Wednesday Log Continued
Swim
400 Yards Warmup
600 Yards Kick with kick board 75 x 8 on 2 Minutes
200 Yards Free Style Easy
750 Yards - 50 back, 50 breast 50 free, 25 parascope, 25 catchup drill with fast flutter kick, 50 Free style easy all x 3
1350 Yards - 8 x 75 on 1:20, 6 x 75 on 1:15, 4 x 75 on 1:10. Made em' all!!! (Slowest one in the pool but still got through them.
900 Yards Pull with paddles (300 x 3 with 20 seconds rest)
300 Yards Cool Down.
Totals
4500 Yards Total
2.56 Miles
Wednesday Log
Speed work this morning
3 Mile Warm Up
Negative Split each mile of warm-up but at an easy pace
800 Meters @ 5 K pace (6:20)
¼ mile recovery at slow jog
800 Meters @ 5k pace (6:20)
¼ mile recovery at slow jog
1200 Meters @ 5k Pace (6:20) with last 400 @ sub 5k pace (6:00 or better)
¼ mile recovery at slow jog
4 x 200 @ Sub 6
Cool down 3 Miles
8.75 Miles +/-
Now off to the office for a few and then to the pool with an interval bike session later this evening. Good training day!!!!!
Speed work this morning
3 Mile Warm Up
Negative Split each mile of warm-up but at an easy pace
800 Meters @ 5 K pace (6:20)
¼ mile recovery at slow jog
800 Meters @ 5k pace (6:20)
¼ mile recovery at slow jog
1200 Meters @ 5k Pace (6:20) with last 400 @ sub 5k pace (6:00 or better)
¼ mile recovery at slow jog
4 x 200 @ Sub 6
Cool down 3 Miles
8.75 Miles +/-
Now off to the office for a few and then to the pool with an interval bike session later this evening. Good training day!!!!!
Tuesday, July 27, 2010
Monday, July 26, 2010
Back from the mountains and one hell of a training weekend. Totals include -
Thursday before I left - 50 miles with JB. 4 x 10 Minutes at threshold. Averaged 22+ mph for the ride in some hilly ass areas. Started at 8:45 in the morning and just too dang hot out there and left for Boone.
Friday rode 4 hours climbing almost 5,000'. Very hard for me as I fell back on most of the climbs due to 1) not beeing a very good climber and 2) having a 12-25 cassette. I must have a 28 as anything over 12% grade was nearly impossible for me and there were a couple of 16% climbs which were a nightmare. I hit 50.1 miles per hour coming down Grayson State Park in Virginia. That was F U N, but let me say that was the fastest I ever want to go on a bike. I could have easily went faster but once the SRM hit 50mph, I came out of the aero bars and into the brakes. What an incredible feeling. Had a deer run out in front of me or I had hit a rock or a small hole in the road it would have been all over.
Thursday before I left - 50 miles with JB. 4 x 10 Minutes at threshold. Averaged 22+ mph for the ride in some hilly ass areas. Started at 8:45 in the morning and just too dang hot out there and left for Boone.
Friday rode 4 hours climbing almost 5,000'. Very hard for me as I fell back on most of the climbs due to 1) not beeing a very good climber and 2) having a 12-25 cassette. I must have a 28 as anything over 12% grade was nearly impossible for me and there were a couple of 16% climbs which were a nightmare. I hit 50.1 miles per hour coming down Grayson State Park in Virginia. That was F U N, but let me say that was the fastest I ever want to go on a bike. I could have easily went faster but once the SRM hit 50mph, I came out of the aero bars and into the brakes. What an incredible feeling. Had a deer run out in front of me or I had hit a rock or a small hole in the road it would have been all over.
I could pull out front on the rollers and flats and push the pace but not on the hills on this ride. Ran 20 minutes around a track at a local high school after the ride with the marching band drum corps playing. Enjoyed that. Ate and then went and swam at the local gym. Tripp had a workout planned so we all followed that and got to race each other. Finished up and ate again!
Sat - Rode 4 hours again with around the same amount of climbing. Really learned a lot this day on how to maintain power and steady up a hill. Much better ride and finished stronger than when I started. Unbelievable views of the parkway, prettiest place I have ever seen other than the mountains of Austria..That's God's masterpiece!!!!!! Ran 2 miles after the ride around Bass Lake in Moses Cone.
Sunday ran 2 hours at a 9:07 overall pace but this included a 1 hour climb up to the top of Moses Cone on granite powder trails. I would guess my pace up would be around 10:45 or something like that, Damn that was hard running uphill for a solid hour! Jeff, Tim, Nick and Bill all ran away from me in the first mile but I loosened up and passed Nick and Bill and almost caught Tim before getting the top. I kept my heart rate under Threshold the whole time and was well pleased with the result. Tried to Climb the fire tower at the top of the mountain but HOLY COW that is HIGH. I am a wuss when it comes to heights and I was AIRBORNE in the army - go figure. The run back down was hard but with Jeff and especially Tim there to tell me how to do it correctly was cool. Tim has qualified for the BIG show in Kona this year and lives near Boone. He was our tour guide for the weekend. The man is a great athlete.
Saw some of the best sites the Blue Ridge Mountains has to offer. Breathtaking views, ridiculously hard climbs on the bike, SCREAMING decents, 30mph flat runs for miles, great weather. Just a great time!
I am looking for a road bike today!
I think we are all on board for IRONMAN CANADA in 2011.
Totals for the weekend
Biking
Thursday - 50 miles
Friday - 60 miles
Sat - 60 miles
Total - 180 Miles with about 12,000' of climbing and 11 hours in saddle
Running
Friday - 4 Miles transition run
Sat - 2 Miles transition run
Sunday - 12.7 Miles
Total -16.7 Miles
Swimming - 2500 Yards
Wednesday, July 21, 2010
Ran a 10k this morning with some embedded speed work. Pace was slow at 8:10 per mile but ran 6 20 second striders at 5k pace. Took a little break then got in the pool for practice at noon. Water was warm and the air was HOT! Hell of a workout with coach, 400 yard warmup, 200 yard drill work, 6x75 yard streamline kick drills, 16 x 75 on 1:30 trying to make them all under a minute. Keep most of them at 1 minute flat. Then more drill work and raced a 50 with Jeff (me winning). Then cramped up BAD! tried a 500 yard cool down but could not stop cramping in the calves, toes, arches of feet ect. Drank 32oz of water before workout and 32oz during workout and still was not enough. Still have to get on the bike for interval work tonight. Guess I will do a little bit of work first though I really don't want to.
Tuesday, July 20, 2010
Up early again to lift ( chest and back) and abs with Paul then finally going to get my long run in. Speed work tomorrow morning followed by another 2hours in the water and bike intervals on Wed evening. Seem to be getting back in the swing of things. Soooo looking forward to the "epic" training camp with boys in Boone NC this weekend. Long bike and swim on Friday, Long run on Sat with a ride in the afternoon then a loooong ride on Sunday in the cool temps of the NC mountains, sit in the cold river after and then head back home. Augusta training is on!!!!!
Monday, July 19, 2010
4000+ yards today in the water. 6 x 400 on 7 minutes and tried to make them on 6 minute so as to get at least 1 minute off. Managed 6:20's with the last one at 6:15. Lots of drill and kicking work as well. Somehow have to get 10 miles in before i call it day but busy day at work now. Too lazy to get up this morning at 3:45 to get it in. Man was I beat from yesterday!!!!!
Sunday, July 18, 2010
Rode 85 miles today in 3 hours 55 minutes and was the longest ride for me since summer of '09. Was well over 22 miles an hour till around mile 70 or so then cracked. Cedar Creek mountain beat me up again. Too hot to run after, just went got a big ol hamburger. Still managed a 21.4mph overall pace and pulled several times. Blythwood to Ridgeway to Winnsboro to 269 to 321 to Cedar Creek Mountain and back to Blythewood. Trying to run 10 miles at 4a.m. before the gym opens in the morning. hmmm.
Friday, July 16, 2010
Picking up the bike with the redesigned braking system from Quintana Roo with new double in-line braking barrell adjustments whatever that means. Ready to get back at it, 3 hours of intervals in the morning then headed to the beach for the weekend for a couple of long runs. Looking forward to a long weekend next weekend in the mountains training with the boys for 3-4 days. 158lbs this morning, on my way down to 150.
Monday, July 12, 2010
2010 has been a pretty good year so far. At this point I have raced a total of 11 triathlons, many 5k's, 10k's, and several time trials. I am ready for an extended break in preperation for Ironman Augusta (70.3). Mechanical bike problems continue to effect me as the new Roo has several design flaws that are just driving me nuts.
Running has greatly improved this year but still has such a long way to go. Swimming has become a thorn in my side as times continue to slide from last year but I have just not been getting in the water enough. No excuses there. The bike times have also taken a hit in some races over last year but again just not enough time out there on the road. I do this for fun and towards the end of the last racing run the fun kinda waned a little bit. It was only racing, racing racing and no training. I was getting really burnt out.. I am going to step back and slowly get back into it. I have over 2 months to prepare for Augusta. I will be ready.
To be continued......
Running has greatly improved this year but still has such a long way to go. Swimming has become a thorn in my side as times continue to slide from last year but I have just not been getting in the water enough. No excuses there. The bike times have also taken a hit in some races over last year but again just not enough time out there on the road. I do this for fun and towards the end of the last racing run the fun kinda waned a little bit. It was only racing, racing racing and no training. I was getting really burnt out.. I am going to step back and slowly get back into it. I have over 2 months to prepare for Augusta. I will be ready.
To be continued......
Thursday, May 6, 2010
Race Report
May 1, 2010
Tri Charleston Sprint
Great venue for this one. Went down on Friday night and stayed in HB's condo for the night. Nice place and less that 5 minutes to the race site -.
Got to the site at around 6, already had bike ready, and the only thing to do was to set-up transition and warm-up. Its so much better to pick up everything up the day before rather than waiting in the lines on race morning. The line for bodymarking was just stupid long. TAKE A SHARPIE people and get a friend, family member, the guy/girl next to you to do it. That was insane.
Warmed up with Wes but only rode 2-3 miles to make sure the bike was ok. Got a good mile and half run in though with 3 striders but no warm-up swim. Oh well...The Half racers went off first and I was in the 8th or 9th wave overall to start. We swam in the same pond that "The Notebook" was filmed in. Alligators had been removed and our swim was just a short 500 meters so no problems there. Felt really strong on this swim and pulled hard the hold time and just tried to stretch it out with a much faster stroke than I am use to. It was good, no problems, not traffic problems but that rarley bothers me anyway. I like the washing machine, fight it out, effect of the mass starts. I wish they were all mass starts at every event! Got out of the water and sprinted the 100 yards or so to transition. There were wet-suit strippers but I did it myself by my rack. Slow T-1 time however, not good at all. Guess I was just slow getting the suit off, i don't know.
The Bike was an out and back on flat roads for a total of 11 miles. I was flying on the out section, 26-27 plus mph no problem and kept the watts over 260. I was just flying and could not figure out for the life of me what the hell the deal was. Was I just that rested and could maintain this power longer now. I was flying by people like they were going backwards. Crazy FAST! I got to the turn around and BAM, figured it out. Good tail wind all the way out at about 10-12 mph. Does not sound like much but immediatly lost 3mph, back down to earth. The power output dropped but I was getting a little winded and I could only manage 22-23mph on the way back in with the wind. I was only clipped in on the pedals with one shoe, my left shoe just would not clip in for any reason. I stopped to a check it twice as I started but only for a few seconds but I could not get it back in and said screw it, this is what I have and this is what I have to deal with. Always something that comes up. Anyway, I had the 3rd fasted split and 2 seconds out of the 2nd fastest split. Not slowing down for those 2 stops would have put me there and in contention for the fastest split. I like having that!
T-2 was fast, no problems whatsoever again. The run was flat and I was quickly passed by some 18 year old runner. This guy was freaking mooooving. I jus settleted into my pace and quickly got it down to 6:40. 20 seconds slower than my 5k pace and I need this to be 6:30-6:35 but I was giving it all I had. First mile came in at 6:42 and the second came in at 6:38. Ok, I can deal with this, I was feeling ok and knew I had to run a 6:25 on the last mile to make this a good run. Actually felt good and starting picking it up, looked down at the Garmin and was running a 6:15 pace at one point. Oh yea this will be a good one I thought, looked up and BAAAM there was the finish line, WTH????? 2.52 miles????? Ahhhhh Crap. Finished with a 17:04 or 17:06. Did I miss a turn? It can't be this short ? Went up to Jeremey and asked him what the deal was and he said he measured it out to 3.1 on his bike with his garmin and bike computer so it could not be short. I just said man that thing is waaaay short. He got on his bike and rode out to the turnaround point and came back, found me, and said his guys put the turnaround sign at the first aid station and not THE turnaround point. Oh well, everyone ran the same distance so no worries.
Finished 1st in my Age Group and 8th overall male. Not to happy about the 8th place but it was a good points day for me in the series standings. Props goes out to the 2nd place OVERALL finisher, a female from Mt Pleasant, who was just 23 seconds from winning the whole damn thing, (finished 5th at the nationals I hear) and had the fastest run split at 14:50 something. DAAAMN!
Great venue, great awards, great shirt, great food. Will be back next year!
May 1, 2010
Tri Charleston Sprint
Great venue for this one. Went down on Friday night and stayed in HB's condo for the night. Nice place and less that 5 minutes to the race site -.
Got to the site at around 6, already had bike ready, and the only thing to do was to set-up transition and warm-up. Its so much better to pick up everything up the day before rather than waiting in the lines on race morning. The line for bodymarking was just stupid long. TAKE A SHARPIE people and get a friend, family member, the guy/girl next to you to do it. That was insane.
Warmed up with Wes but only rode 2-3 miles to make sure the bike was ok. Got a good mile and half run in though with 3 striders but no warm-up swim. Oh well...The Half racers went off first and I was in the 8th or 9th wave overall to start. We swam in the same pond that "The Notebook" was filmed in. Alligators had been removed and our swim was just a short 500 meters so no problems there. Felt really strong on this swim and pulled hard the hold time and just tried to stretch it out with a much faster stroke than I am use to. It was good, no problems, not traffic problems but that rarley bothers me anyway. I like the washing machine, fight it out, effect of the mass starts. I wish they were all mass starts at every event! Got out of the water and sprinted the 100 yards or so to transition. There were wet-suit strippers but I did it myself by my rack. Slow T-1 time however, not good at all. Guess I was just slow getting the suit off, i don't know.
The Bike was an out and back on flat roads for a total of 11 miles. I was flying on the out section, 26-27 plus mph no problem and kept the watts over 260. I was just flying and could not figure out for the life of me what the hell the deal was. Was I just that rested and could maintain this power longer now. I was flying by people like they were going backwards. Crazy FAST! I got to the turn around and BAM, figured it out. Good tail wind all the way out at about 10-12 mph. Does not sound like much but immediatly lost 3mph, back down to earth. The power output dropped but I was getting a little winded and I could only manage 22-23mph on the way back in with the wind. I was only clipped in on the pedals with one shoe, my left shoe just would not clip in for any reason. I stopped to a check it twice as I started but only for a few seconds but I could not get it back in and said screw it, this is what I have and this is what I have to deal with. Always something that comes up. Anyway, I had the 3rd fasted split and 2 seconds out of the 2nd fastest split. Not slowing down for those 2 stops would have put me there and in contention for the fastest split. I like having that!
T-2 was fast, no problems whatsoever again. The run was flat and I was quickly passed by some 18 year old runner. This guy was freaking mooooving. I jus settleted into my pace and quickly got it down to 6:40. 20 seconds slower than my 5k pace and I need this to be 6:30-6:35 but I was giving it all I had. First mile came in at 6:42 and the second came in at 6:38. Ok, I can deal with this, I was feeling ok and knew I had to run a 6:25 on the last mile to make this a good run. Actually felt good and starting picking it up, looked down at the Garmin and was running a 6:15 pace at one point. Oh yea this will be a good one I thought, looked up and BAAAM there was the finish line, WTH????? 2.52 miles????? Ahhhhh Crap. Finished with a 17:04 or 17:06. Did I miss a turn? It can't be this short ? Went up to Jeremey and asked him what the deal was and he said he measured it out to 3.1 on his bike with his garmin and bike computer so it could not be short. I just said man that thing is waaaay short. He got on his bike and rode out to the turnaround point and came back, found me, and said his guys put the turnaround sign at the first aid station and not THE turnaround point. Oh well, everyone ran the same distance so no worries.
Finished 1st in my Age Group and 8th overall male. Not to happy about the 8th place but it was a good points day for me in the series standings. Props goes out to the 2nd place OVERALL finisher, a female from Mt Pleasant, who was just 23 seconds from winning the whole damn thing, (finished 5th at the nationals I hear) and had the fastest run split at 14:50 something. DAAAMN!
Great venue, great awards, great shirt, great food. Will be back next year!
Saturday, April 24, 2010
Race Report
Langley Pond Sprint
4-24-2010
Went to this one hoping to at least get a top five and collect some good points. Good competition down there today. Temperature was great even a little warm at 4:45 a.m. when I left.
I got all signed in and set up by 7 and still had an hour to warm up. Ran about a mile and rode the "hill" with Wes. I knew this was going to be a fast ride, I was feeling really good with all the rest this week.
Swim was great, took a minute off last years time and like always probably did not go hard enough. I focused on a song and maintaining a steady consistent stroke and made sure I was pulling hard the entire time. Shoulders starting burning about midway but no big deal. Drafted here and there and passed a few people. I was barley breathing hard when I got out at the dock but I am still just very slow. 23rd fastest swim. There is a long 200 or more yard run to the transition (seems like 400!)and I passed 6 or 7 people right here. No idea which race, the sprint or the international, they were doing but I was damn near at full 100% effort with the wet suite on. No problems in T1 and as I was running out I saw Wes just ahead turning left and he was about 20 seconds ahead, I was going to catch him though he would never agree with that. I had the 2nd fastest T1 time out of the everyone in both races. The only one to beat was the overall winner of the International and thought I was slow getting out of the wetstuit so I am happy with that. Lots more work to do in the water. 3-5 hours a week is getting it done but its just so slow in coming.
I was flying down the first mile segment and about to turn left and then a quick right. It had just started to rain (or at least the roads were wet) and as I went into the turn the back wheel gave way and went around. I slid all the way across the road on my left side and right in front of a high patrolman who had to jump out of the way. Quickly, I was right back up and tried to continue. I ran with the bike and tried to hope back on but I had no idea the left wing on the aero bar was cracked and when I put weight on it, it broke and down I went again. That was it. I just called it right there and I don't think the highway patrolman was going to let me go anyway. My left side is completely raw but no major damage and the bike is already getting worked on and the new aero bars are ordered.
I was running too much pressure for the roads and just did not think about it before hand. Need more grip when its wet or forcasted for wet conditions. I also went into that corner way too fast with wet roads. This is always the most dangerous part of slick roads and the initial water mixes with the gas/oil and other chemicals on the road before getting washed off. Just stupid on my part but man was I flying. I had already hit over 30mph on the first mile according to the SRM data. After a visit to the ambulance I packed up, watched my buddies finish and came on home.
Several other folks crashed as well. No points today and I won't speculate where I could have finished overall but in my opinion the only person that would have had a better time on the bike was Nick Bruson. Chuck Heirs and another dude had great times and I know I can stay with Chuck. Tripp and Wes also had a darn good times. Good stuff!! Props goes to all my buddies for good finishes. It was interesting watching a short one for once.
The bike has undergone surgery and is already waiting on her new aerobars that will be here Tuesday. Racing again next week in Charlestown and spending the weekend in HB's condo. Back to the park tomorrow for a long run and a climb up the sand monster. Already took an ice bath and went thru a whole tube of neosporine.
Racing on!
Langley Pond Sprint
4-24-2010
Went to this one hoping to at least get a top five and collect some good points. Good competition down there today. Temperature was great even a little warm at 4:45 a.m. when I left.
I got all signed in and set up by 7 and still had an hour to warm up. Ran about a mile and rode the "hill" with Wes. I knew this was going to be a fast ride, I was feeling really good with all the rest this week.
Swim was great, took a minute off last years time and like always probably did not go hard enough. I focused on a song and maintaining a steady consistent stroke and made sure I was pulling hard the entire time. Shoulders starting burning about midway but no big deal. Drafted here and there and passed a few people. I was barley breathing hard when I got out at the dock but I am still just very slow. 23rd fastest swim. There is a long 200 or more yard run to the transition (seems like 400!)and I passed 6 or 7 people right here. No idea which race, the sprint or the international, they were doing but I was damn near at full 100% effort with the wet suite on. No problems in T1 and as I was running out I saw Wes just ahead turning left and he was about 20 seconds ahead, I was going to catch him though he would never agree with that. I had the 2nd fastest T1 time out of the everyone in both races. The only one to beat was the overall winner of the International and thought I was slow getting out of the wetstuit so I am happy with that. Lots more work to do in the water. 3-5 hours a week is getting it done but its just so slow in coming.
I was flying down the first mile segment and about to turn left and then a quick right. It had just started to rain (or at least the roads were wet) and as I went into the turn the back wheel gave way and went around. I slid all the way across the road on my left side and right in front of a high patrolman who had to jump out of the way. Quickly, I was right back up and tried to continue. I ran with the bike and tried to hope back on but I had no idea the left wing on the aero bar was cracked and when I put weight on it, it broke and down I went again. That was it. I just called it right there and I don't think the highway patrolman was going to let me go anyway. My left side is completely raw but no major damage and the bike is already getting worked on and the new aero bars are ordered.
I was running too much pressure for the roads and just did not think about it before hand. Need more grip when its wet or forcasted for wet conditions. I also went into that corner way too fast with wet roads. This is always the most dangerous part of slick roads and the initial water mixes with the gas/oil and other chemicals on the road before getting washed off. Just stupid on my part but man was I flying. I had already hit over 30mph on the first mile according to the SRM data. After a visit to the ambulance I packed up, watched my buddies finish and came on home.
Several other folks crashed as well. No points today and I won't speculate where I could have finished overall but in my opinion the only person that would have had a better time on the bike was Nick Bruson. Chuck Heirs and another dude had great times and I know I can stay with Chuck. Tripp and Wes also had a darn good times. Good stuff!! Props goes to all my buddies for good finishes. It was interesting watching a short one for once.
The bike has undergone surgery and is already waiting on her new aerobars that will be here Tuesday. Racing again next week in Charlestown and spending the weekend in HB's condo. Back to the park tomorrow for a long run and a climb up the sand monster. Already took an ice bath and went thru a whole tube of neosporine.
Racing on!
Thursday, April 22, 2010
Race Report
Coastal Carolina Triathlon
4/17/2010
Very fun and fast place. No hills and a quick swim. That's what I like, going fast and no climbing. Only about 90 people down there so the only reason I wanted to go was to get an overall win and work on the sub 20 minute 5k off the bike because of the flat run. One guy beat me by 8 seconds, the same guy I beat by 4 seconds at Parris Island. He's a much younger dude and can REALLY swim. He had the 3rd fastest overall swim at Parris Island and 1st overall swim this past weekend. We will race again Sat morning but with the longer distance of 750 and the brutal climb I will not be able to make up much ground but that's why we do these things.
Coastal Swim was perfect, no traffic ever, good flip turns under under the ropes - just NO problems - finally. With the run to the mats which was about 30-40 seconds I was right on my projected time of 4:50's. Slow but that's just me. Bike was great and I posted the fastest split of the day which was another goal. Run was great and had negative splits for each mile, again - another goal. However, it was way long by almost a quarter of a freaking mile making the final sprint at 3.0 brutal. I was dying - Why can't they get this right??????? Anyway I would not have gotten the sub 20 if if were right on. I think I would have been at a 20:18 or 20:20 or something like that. Man, I felt good on that run too, I had no idea how far that guy was in front of me but I knew I was catching him on both the bike and the run. Had a blast - He got a $50 gift certificate, free Pizza and a trophy. I got a glass. On to the next one this weekend in Langley Pond - going for top 5 overall.
Thursday, April 15, 2010
Bout to go run 5 miles in this Grrrrreeaaat weather!!! Gonna get in some Yoga later but first get to go watch Maddie play today...Awesome stuff.
May go run the 5k in Columbia Sat morning with Wes but I am all signed up for the Coastal Carolina Triathlon this Sunday morning. Not many folks there but one guy should be hard to beat.. I am going to have to run in the low 20's to beat him but I don't see me breaking 20 off the bike just yet. Maybe later this year with plenty of rest. Going to spend the rest of the day Sunday with my girls on the beach and have a great day. Hope the weather is as nice as it is today!
Wednesday, April 14, 2010
The last 2 days have been the hardest days of training yet since I started this crazy sport. Tuesday was a master's swim,then 2x20' on the bike at FTP ..DAMN that is so hard!! 237watts 23.7 mph and 240 watts @ 23.9 mph. ran 4 miles to the gym for an hour of power yoga and then taught my 1 hour spinning class and then did abs.
This morning got up, lifted weights - upper body work, drove to Jeff's house and ran 8 miles including 1x800 at 6:20 pace, 1x1200 at 6:02 pace and 2 x 200's at 5:05 pace. Meet Lori for drill work in swimming after that. I'm beat, tomorrow easy 5 mile run and more yoga. Friday - Swimming ONLY! Sat - I dunno yet. Sunday - RACE DAY!
This morning got up, lifted weights - upper body work, drove to Jeff's house and ran 8 miles including 1x800 at 6:20 pace, 1x1200 at 6:02 pace and 2 x 200's at 5:05 pace. Meet Lori for drill work in swimming after that. I'm beat, tomorrow easy 5 mile run and more yoga. Friday - Swimming ONLY! Sat - I dunno yet. Sunday - RACE DAY!
Monday, April 12, 2010
What a great day to run and ride on Sunday - It just does not get any better than that. Got up early and drove over to meet the group in Sesqui. William, Kristen, Greg, Sag, Alex and Jeff. Not sure why most of them ran the distance they did after all the great times they put up on Sat but they are the beasts.
I learned alot from missing the race and will put this into practice. REST. I only did a 20 minute interval on Sat and nothing but swimming on Friday and just a little on Thursday. Man did I feel good Sunday morning. 12.4 miles at a 7:44 pace in the sand and hills that was damn easy!! HR avgerage on 152 which is crazy low for me. Threshold being in the low 170's???? This also inlcluded a climb up the now infamous Sand Monster at a "7:42" pace on JB's heels. WOW!!! I put alot into running that 1/2 but that's how it goes. I have the confidence of a 1:32-1:33. 1:31 with Alex may be a little tough but running with him always makes me run harder and I wish I could have seen if I could have stayed with him over the last 3.
Rode the bike 30 miles immediatly after the run back home down the Hilly Highway 12. Plan was to do 3x10' efforts at FTP or above. First time ever doing a reverse brick with embeded intervals. First one- not so bad, 255 watts - over FTP. Second one- not so good, 245 watts right at FTP. 3rd one...mmmm noooooo! died at 5 minutes in but was less than 245..I just cruised it on back on. Average watts for the ride was 200. But just basically spun easy till home after the last effort. Not all bad because I practiced staying into the lowest tuck position possible for extended periods of time. This was needed badly the lower body finally just said - "wait a damn minute, we are finished for today". Greeat day.
Spent the rest of the day with Madison at swim practice and we went out to eat - just the 2 of us while mom went shopping. A new week begins!
I learned alot from missing the race and will put this into practice. REST. I only did a 20 minute interval on Sat and nothing but swimming on Friday and just a little on Thursday. Man did I feel good Sunday morning. 12.4 miles at a 7:44 pace in the sand and hills that was damn easy!! HR avgerage on 152 which is crazy low for me. Threshold being in the low 170's???? This also inlcluded a climb up the now infamous Sand Monster at a "7:42" pace on JB's heels. WOW!!! I put alot into running that 1/2 but that's how it goes. I have the confidence of a 1:32-1:33. 1:31 with Alex may be a little tough but running with him always makes me run harder and I wish I could have seen if I could have stayed with him over the last 3.
Rode the bike 30 miles immediatly after the run back home down the Hilly Highway 12. Plan was to do 3x10' efforts at FTP or above. First time ever doing a reverse brick with embeded intervals. First one- not so bad, 255 watts - over FTP. Second one- not so good, 245 watts right at FTP. 3rd one...mmmm noooooo! died at 5 minutes in but was less than 245..I just cruised it on back on. Average watts for the ride was 200. But just basically spun easy till home after the last effort. Not all bad because I practiced staying into the lowest tuck position possible for extended periods of time. This was needed badly the lower body finally just said - "wait a damn minute, we are finished for today". Greeat day.
Spent the rest of the day with Madison at swim practice and we went out to eat - just the 2 of us while mom went shopping. A new week begins!
Saturday, April 10, 2010
Tried to race but GI Issues would not subside...Rough night and morning, got on the interstate but abruptly turned around and raced back home. Felt better at around 10 and got some much needed organizing around home done
Got on the bike and did a 1 x 20 minute effort at 237watts and tried to do another but energy level was not there. 23.3mph, 94 rpm, 237 watts norm power VI =1. Avg HR 152 (this is significant). Way under threshold now just have to learn to push it a little harder and get use to the pain again. Target Sprint race is Hilton Head. 25mph avg speed on the bike is the goal. 260watts+. Want to leave there with the fastest bike split and top 3 overall times. Putting it all together.
Missing this moring was tough because I have been working so hard on the sub 1:35. I know it's there, damn. Alex, Tyler,Trey, William and Greg were all right at 1:35 or better and it would have fun to run with them...SOB!
Sunday Morning
12 miles with a climb up Sand Monster and a 30 mile bike ride back home up Highway 12 - FUN! Picking my car up later in the day on the way to Maddie's swim practice. I will try for 2x 20 minute efforts at 95% this time and then maybe a couple of 5 minute efforts at 100%. See how the legs hold up after the run. Reverse Brick time.
Got on the bike and did a 1 x 20 minute effort at 237watts and tried to do another but energy level was not there. 23.3mph, 94 rpm, 237 watts norm power VI =1. Avg HR 152 (this is significant). Way under threshold now just have to learn to push it a little harder and get use to the pain again. Target Sprint race is Hilton Head. 25mph avg speed on the bike is the goal. 260watts+. Want to leave there with the fastest bike split and top 3 overall times. Putting it all together.
Missing this moring was tough because I have been working so hard on the sub 1:35. I know it's there, damn. Alex, Tyler,Trey, William and Greg were all right at 1:35 or better and it would have fun to run with them...SOB!
Sunday Morning
12 miles with a climb up Sand Monster and a 30 mile bike ride back home up Highway 12 - FUN! Picking my car up later in the day on the way to Maddie's swim practice. I will try for 2x 20 minute efforts at 95% this time and then maybe a couple of 5 minute efforts at 100%. See how the legs hold up after the run. Reverse Brick time.
Friday, April 9, 2010
Meet with Lori for the first time this week on Thursday and she put me through one of the harder workouts I have yet with her.
Set included
500 warm
400 Kick set
500 Pull set (25 at 500 pace and 25 slow rotating back and forth)
200 Easy Swim
4 x 200 on 3 min
200 Cool Down
2700 Yards total
This is the first time doing 200's. They are very hard! I made them all right at 3 minutes so I basically got no rest for the 800 yards at a 500 race pace. hurt!
Friday
Met with Wiseman and we swam about 1.5 miles in 34 minutes in Lake Winderemere. This was the first open water swim for me this year. Water was cold when we first got it but it was fine within a few seconds. Made it one full length of the lake in 17:38 stopped and I assisted Bill with some drafting on the way back since he is off to New Orleans Ironman 70.3 next weekend. We wanted to negative split it and made it back in 15:58! We then ran about 4 miles at a very slow pace. No Garmin but I am sure we were right at 9 minutes per mile. Enjoyed listening about Endurance Nation, the plan we are about to start on for Ironman 70.3 in Augusta. It's an extreme long shot but I want to qualify for the world Ironman 70.3 Championships in Clearwater, Fla this November. I would need be in the lower 4:30 range if not faster. SCARY!
Palmetto 1/2 in the morning. I could not get nor could I really afford a slot but those are public roads and I am running with the boys in the morning. I am going to try to stay behind Alex, we will see! All I want to do is go under 1:40. That's it!
Wednesday, April 7, 2010
Weights and Bike today. Warmed up for 10 minutes then did a 20 minute interval at a cadence of 95 and tried to keep the power at 230 watts - fell just below at 229. rested 5 minutes then did a 15 min effort at 250+ watts - again just short at 248. This was the same effort as my TT last weekend with the average speed on this effort being 24.0 mph. Been reading alot about this power output. Next time - which will be next week, will go for 235 watts on the 20 min and 255 watts on the 15 min effort and then try and see if I can make it through a 10 minute effort at 265 watts. Eventually, I will get up to 300+. Gonna take a long time but I will get there. That is tough stuff. Up early for more core work and swimming in the morning.
Tuesday, April 6, 2010
7.5 miles today with the first 3 at a 7:45 pace then an easy mile then 8 x 400's at 6:25 descending pace. Last one was in the 5:50 range then a slow ride 1 mile run back. Average pace was 7:45 overall even with the slow 9 minute recovery run back. It was in the lower to mid 90's - record breaking heat today. Low humidty though so it was not really that bad.. It's good to run at those speeds to let the body get accustomed to that pace even for 1.5 minutes.
Had soccer practice and scrimmaged for most of that time, drove back to the gym and taught a killer spinning class. Ready for some TV, Good day today workout wise.
Had soccer practice and scrimmaged for most of that time, drove back to the gym and taught a killer spinning class. Ready for some TV, Good day today workout wise.
Monday, April 5, 2010
Ran right at 8 miles in the park with decending mile times each mile but one. Ran at 3:30 this afternoon in the pollen fog and 87 degree heat and loved it! Took only 1 bottle of water which I only drank half of. Master's in the morning, work then speed work at 2pm, then soccer practice at 3:30 and finally spinn class at 6:30 with abs after. Long day!!!! better hit the bed but the NC game is on. Love CBB! Madison's first game is this thursday....Cool stuff!
Downloaded the data from the TT and 249 watts was the result, a little bit better than I thought. The goal is to be at 290-300 by the end of the year. Wes was actually better than me in terms of wattage but he weighs about 10 more lbs and I am more aero - The 2nd wind tunnel visit allowed me to get ahead of him, whew! 3 times a week interval training now and as many trips with Ladd as I can get in. The long running season will be tapered off. It will take about a month or two to get back to where I was at the end of last season, the fitness is there just gotta work on the hammering.
Sunday, April 4, 2010
Saturday, April 3, 2010
Race Report
Time Trial Series - Race number 1
4/3/2010
9:15 start
I started 1 minute behind Wes which was strategically planned by Ladd and Jeffro. The plan was to catch him on the first lap but that was just not to be. Wes does ride these things very well so I knew going in that was a tall order, 1 minute is a long freaking time in one of these things.
It takes experience to do these and with just 1 under my belt coming into today it showed. This time I had a better understanding of power usage since the test showed where I need to stay so the plan was to stay about 255-260 watts for the entire ride. That's 95-98% for one solid hour. It's hard to write how bad these things hurt. If you go out hard as you can go for one minute on a bike just imagine doing it for one hour. The first minute hurts and the next 59 or so just get worse. It truly is the race of truth!
I have yet to download the data but I think I am under wattage a good bit but managed to keep the speed at 24mph even for the full 40k (right at 25 miles). This IS NOT a flat 40k by any means, at one point I was under 16mph going up a long steady climb. We had a good head wind
coming back in which just made it much more difficult but I just focused on the power output and hoped for the best.
The first lap came in at about 31:38 so I knew the quest for the sub 1 hour was over right then and there. The 2nd lap was maybe a little faster but will check on that shortly. Coming up the hill with 1.5 miles to go, the pain was incredible as my legs were burning so bad but I had to keep Wes in site. At the final turn I knew I had him by about 15 seconds as I spotted where he was on the road then looked at my SRM time on how far I was back. The problem was I just had nothing left, Nothing and I doubt he did either.
I gave everything I had on the last mile and went by 2 guys doing the 20k like they were going backwards but, to his credit, so did Wes. Sprinted across the line and I could not pedal another 100', DONE!
Final results have me 12 seconds of front of Wesley but I had to pedal my ass off to get it. Those things hurt..Wes held a lot back at the downtown triathlon last week and I knew the evil genius mofo had this all planned out - Good job dude. I enjoy the camaraderie and competition we have. This is why we do what we do.
There were several riders who went under an hour - most came from the Charlotte area but Mr. Gordon - 55min? D A M N! M U C H R E S P E C T !
I did win the Cat 5 division and beat the only Cat 1/2 racer. Not quite sure how I got the Cat 5 ranking though ? I was the 8th fastest 40k speed average and my average beats most of the 20k people as well. In the 40k, Eric and Gordon are just speed freaks so getting beat by them was just a formality. Can I get below 1 hour? Man, I just don't know, that is difficult. On this course it would take a little less wind and some rest and lots more time in the saddle.
5 of the 7 that beat me are in their 40's and one (3rd place at 25.3mph) is 55! The winner was 27mph and 42 years of age. It just never ceases to amaze me of how faster you get can as you age. Got a lot to look forward to if I am lucky enough to stay healthy.
Time Trial Series - Race number 1
4/3/2010
9:15 start
I started 1 minute behind Wes which was strategically planned by Ladd and Jeffro. The plan was to catch him on the first lap but that was just not to be. Wes does ride these things very well so I knew going in that was a tall order, 1 minute is a long freaking time in one of these things.
It takes experience to do these and with just 1 under my belt coming into today it showed. This time I had a better understanding of power usage since the test showed where I need to stay so the plan was to stay about 255-260 watts for the entire ride. That's 95-98% for one solid hour. It's hard to write how bad these things hurt. If you go out hard as you can go for one minute on a bike just imagine doing it for one hour. The first minute hurts and the next 59 or so just get worse. It truly is the race of truth!
I have yet to download the data but I think I am under wattage a good bit but managed to keep the speed at 24mph even for the full 40k (right at 25 miles). This IS NOT a flat 40k by any means, at one point I was under 16mph going up a long steady climb. We had a good head wind
coming back in which just made it much more difficult but I just focused on the power output and hoped for the best.
The first lap came in at about 31:38 so I knew the quest for the sub 1 hour was over right then and there. The 2nd lap was maybe a little faster but will check on that shortly. Coming up the hill with 1.5 miles to go, the pain was incredible as my legs were burning so bad but I had to keep Wes in site. At the final turn I knew I had him by about 15 seconds as I spotted where he was on the road then looked at my SRM time on how far I was back. The problem was I just had nothing left, Nothing and I doubt he did either.
I gave everything I had on the last mile and went by 2 guys doing the 20k like they were going backwards but, to his credit, so did Wes. Sprinted across the line and I could not pedal another 100', DONE!
Final results have me 12 seconds of front of Wesley but I had to pedal my ass off to get it. Those things hurt..Wes held a lot back at the downtown triathlon last week and I knew the evil genius mofo had this all planned out - Good job dude. I enjoy the camaraderie and competition we have. This is why we do what we do.
There were several riders who went under an hour - most came from the Charlotte area but Mr. Gordon - 55min? D A M N! M U C H R E S P E C T !
I did win the Cat 5 division and beat the only Cat 1/2 racer. Not quite sure how I got the Cat 5 ranking though ? I was the 8th fastest 40k speed average and my average beats most of the 20k people as well. In the 40k, Eric and Gordon are just speed freaks so getting beat by them was just a formality. Can I get below 1 hour? Man, I just don't know, that is difficult. On this course it would take a little less wind and some rest and lots more time in the saddle.
5 of the 7 that beat me are in their 40's and one (3rd place at 25.3mph) is 55! The winner was 27mph and 42 years of age. It just never ceases to amaze me of how faster you get can as you age. Got a lot to look forward to if I am lucky enough to stay healthy.
Friday, April 2, 2010
No run today but a good 20 minute core workout - 340 moves! and a nice slow 30 mile bike ride in the wind and hills. Very slow pace and just basically spun the legs with 3 one minutes intervals at race pace/wattage. Averaged 260 and about 26+mph on the intervals. I am going to get my ass kicked in the morning - Period! I am not ready for this!
Thursday, April 1, 2010
Wednesday, March 31, 2010
Nice 8.5 mile run on a beautiful Wednesday morning. Started from Jeff's house for 4.25 miles around the park and kept it at a 7:28 pace even with the climb back up to Jeff's house. Ran for another mile to Running Fox to start the 800m (0. 50 mile intervals). First one was at a 6:17 pace and kept the 2nd there as well. 3rd dropped to 6:01 and the 4th one was just below 5. These hurt but ya know I think I could have pushed it even harder. Ran back another mile to Jeff's house and called it a day. Overall pace even with the recovery walk/jogs between the intervals was 7:15. Oh yea!
Soccer game went good and - still lost but they are playing so much better. lot 2-1 to Dreher who scored with under a minute to go to take the lead. I am really liking this game!
Swimming with the masters group in the a.m. - GOD HELP ME! Headed straight to the park after for 1 quick loop (4.25 miles) then to the office to finish up two reports before heading to the time trial course for a quick preview loop then the soccer practice and home. Need to throw some with maddie tomorrow afternoon before it gets dark. I will work on some weights Friday morning then rest for the rest of the day. I think I will get drilled on Sat morning at this first time trial with so little time in the saddle. Most of the people that do these things are experienced riders while I have a total of one 40k event under my belt. Man do they ever hurt. It's basically an hour of wide open, balls to the wall, 95%-98% effort with no letting up with NO running aferwards (will do a T run after anyway -HA).
16 mile run with some hill work before church on Sunday! I am loving this warm weather!!!!!!!
Soccer game went good and - still lost but they are playing so much better. lot 2-1 to Dreher who scored with under a minute to go to take the lead. I am really liking this game!
Swimming with the masters group in the a.m. - GOD HELP ME! Headed straight to the park after for 1 quick loop (4.25 miles) then to the office to finish up two reports before heading to the time trial course for a quick preview loop then the soccer practice and home. Need to throw some with maddie tomorrow afternoon before it gets dark. I will work on some weights Friday morning then rest for the rest of the day. I think I will get drilled on Sat morning at this first time trial with so little time in the saddle. Most of the people that do these things are experienced riders while I have a total of one 40k event under my belt. Man do they ever hurt. It's basically an hour of wide open, balls to the wall, 95%-98% effort with no letting up with NO running aferwards (will do a T run after anyway -HA).
16 mile run with some hill work before church on Sunday! I am loving this warm weather!!!!!!!
Tuesday - Core work, limited chest workout and 5.33 miles - recovery pace at 8:30 per mile but this also included a climb up the sand monster. I should have kept this pace at just over 9 minutes per mile.
Headed to Jeffros house in a few for some more loops in the park with some speed work. I think we are doing 1/2 mile (800m) repeats this morning. I will head on in to work after for a few hours before our soccer game this afternoon vs Dreher. We need a W BAD!
Headed to Jeffros house in a few for some more loops in the park with some speed work. I think we are doing 1/2 mile (800m) repeats this morning. I will head on in to work after for a few hours before our soccer game this afternoon vs Dreher. We need a W BAD!
Monday, March 29, 2010
Sunday, March 28, 2010
17 miles today in Sesqui. Ran 3 loops then up the mountain to Jeff's house then climbed the Sand Monster, ran back down the hill and then did another full loop and sprinted back up the mountain to Jeff's house. Ok, its not quite a mountain but a steady incline that will get the heart rate up when running a 9 minute pace and we keep it around 7 minutes. Overall pace for the run was 7:57 which included the pace for going up the sand monster. Almost 25 miles of running in the past 24 hours.
17 miles today
2 Warm up miles on Sat (8 min pace)
3 Miles Race (Sat)
3 Miles Cool down on Sat(8 min pace)
25 miles
I'm tired...
17 miles today
2 Warm up miles on Sat (8 min pace)
3 Miles Race (Sat)
3 Miles Cool down on Sat(8 min pace)
25 miles
I'm tired...
Race Report
Downtown Columbia Sprint Distance
3/28/22010
Cold morning in Columubia - Temp around 43 degrees but a little warmer than originally forcasted which is typical of the downtown area.
Swimming in a 50 meter pool is a welcome relief after a nightmare of the 2 way 25 meter pool that we experienced last week. Started 2 at a time but had no problem with traffic at all. Not sure of what is going on with my pull but coach Lori noticed it not going correctly during Friday's practice. No problem with the flip turns under the ropes since we have practiced them so much. Go choked on the last lap and this was a first. I mean I had to stop at the wall and cough it up and thats never happened. Didn't loose to much time maybe 10 seconds so I think I was a little faster had that not happened but right on last years time at 8:43 or so.
I got lost, again for the first time ever, in trasition. i could not find the damn rack - another 10-15 seconds lost. I actually was putting someone's glasses on and as well as the helment (same as mine) and looked down and went ooooops! jesus!!!
Bike was fast, I was moving and had a top 10 split but just a few seconds slower than last year. 3 things contributed to this IMO. 1) this has been a hell of a week of running and Thursday was the TT test on the bike so fatigue had to be an issue. 2) So little time in the saddle this year and 3) there was a strong head wind coming up Gervais on the fastest part of this crit style 10 miler (3 loops). Looking back at some of the times from last year from the people that also did it this year the average speed was lower but not by much.
Run - just keeps getting faster. 18:33 but this is a short course again. 2.9 miles or so. Really easy!
Finished 8th overall, 2 in my Age Group again and 3rd overall age grouper. Main competition was Logging and Busby. First time beating Busby in 3 years - HELL YES! Logging threw down a sub 17 minute run and at this point is uncatchable. What a good solid runner and smooth runner. He passed me on the 2nd mile But started over a minute behind me in the water. I was also faster in the water and on the bike but ITS ALL ABOUT THE RUN. Always is - period and I am busting my ass learning how to do it faster.
321 Time Trial Series Race next weekend. 60 minutes of pure hammering hell. Goal time is under 1 hour. 25mph average speed with 3 u-turns. Other goal is to Pass Wesley Spratt whom I start 1 minute and 30 seconds behind.
Downtown Columbia Sprint Distance
3/28/22010
Cold morning in Columubia - Temp around 43 degrees but a little warmer than originally forcasted which is typical of the downtown area.
Swimming in a 50 meter pool is a welcome relief after a nightmare of the 2 way 25 meter pool that we experienced last week. Started 2 at a time but had no problem with traffic at all. Not sure of what is going on with my pull but coach Lori noticed it not going correctly during Friday's practice. No problem with the flip turns under the ropes since we have practiced them so much. Go choked on the last lap and this was a first. I mean I had to stop at the wall and cough it up and thats never happened. Didn't loose to much time maybe 10 seconds so I think I was a little faster had that not happened but right on last years time at 8:43 or so.
I got lost, again for the first time ever, in trasition. i could not find the damn rack - another 10-15 seconds lost. I actually was putting someone's glasses on and as well as the helment (same as mine) and looked down and went ooooops! jesus!!!
Bike was fast, I was moving and had a top 10 split but just a few seconds slower than last year. 3 things contributed to this IMO. 1) this has been a hell of a week of running and Thursday was the TT test on the bike so fatigue had to be an issue. 2) So little time in the saddle this year and 3) there was a strong head wind coming up Gervais on the fastest part of this crit style 10 miler (3 loops). Looking back at some of the times from last year from the people that also did it this year the average speed was lower but not by much.
Run - just keeps getting faster. 18:33 but this is a short course again. 2.9 miles or so. Really easy!
Finished 8th overall, 2 in my Age Group again and 3rd overall age grouper. Main competition was Logging and Busby. First time beating Busby in 3 years - HELL YES! Logging threw down a sub 17 minute run and at this point is uncatchable. What a good solid runner and smooth runner. He passed me on the 2nd mile But started over a minute behind me in the water. I was also faster in the water and on the bike but ITS ALL ABOUT THE RUN. Always is - period and I am busting my ass learning how to do it faster.
321 Time Trial Series Race next weekend. 60 minutes of pure hammering hell. Goal time is under 1 hour. 25mph average speed with 3 u-turns. Other goal is to Pass Wesley Spratt whom I start 1 minute and 30 seconds behind.
Friday, March 26, 2010
Crappy sleep last night...Maybe 4 hours and down at the gym at 5:30. Not too motivated to get up and do anything this morning but will knock out some core work at 8. I am still planning on getting a 1:30pm swim if Lori can swing it. I need to do some drill work with maybe a few sets of 3/4 speed sets 50's or 75'. I have not even called her yet.
I need to sleep at least 8 hours tonight...My legs feel like they have 45lb weight plates on them. ugghh. 14 Miles Sunday, 5 Miles Tuesday, 10.5 miles Wednesday and another 11 will be run tomorrow. I will run 2 warm-up miles, race 3 and another 6 Sat. This will push me over 100 miles for March PLUS another 18 miler coming up on Sunday morning plus another run on Tuesday. Over 120 for the month when its all said and done
I need to sleep at least 8 hours tonight...My legs feel like they have 45lb weight plates on them. ugghh. 14 Miles Sunday, 5 Miles Tuesday, 10.5 miles Wednesday and another 11 will be run tomorrow. I will run 2 warm-up miles, race 3 and another 6 Sat. This will push me over 100 miles for March PLUS another 18 miler coming up on Sunday morning plus another run on Tuesday. Over 120 for the month when its all said and done
Thursday, March 25, 2010
One hour ride today in the wind, pretty strong but not too awful. I despise riding in the wind, it plays with your head and frustrates me to no end! Most days I would just hit the trainer but I had to do a 20 minute time trial so the wizards (Jeff, Ladd and Bill) can disect the data I send them..I'm not quite sure what to make out of all the numbers with this new software but I am learning so much.
Went to 261 and rode to the Prison Road for a warmup rather than driving all the way up to the time trial course - about 30 minutes and easy spinning somewhere around 18mph with some built in short intervals of 30 seconds at threshold. Got to the prison, got off the bike, drank some water and rode about another quarter of a mile before I turned around. Rode easy back 1/2 mile then "hit it". The average watts was somewhere right where the wattage gods said it would be, 263 for the 20 minutes. Avg speed was 24.5 mph but in the wind and the average HR was only 160 with a max of 168- Strange. kinda low for me, did I not go hard enough??? The leg drive is just not there yet due to all this running but these numbers are encouraging with so little time in the saddle this year. Also I negative split the thing which Ladd and Jeff told me to do. 261 Watts first 10 minutes and 267 watts the last 10. I fully expect and have been told that these numbers will push 290-300 watts at the same effort when we start getting serious this summer in prep for Ironman Augusta 70.3. I would love to be able to break the track record for my age group in Charolotte at the 10 mile time trials. Last year I almost broke 27.5 mph for an average.
The 321 time trial series #1 is in 1 week and at that effort, I will be toasted after 1 hour!!!! Completely toasted. However, I do believe I can hang...The aerobic engine was fine yesterday even though power and muscle drive was not there.
I think I am swimming with Lori at 1:30 tomorrow for some drill work but thats about it. Maybe some core work in the morning but nuttin else!
Race Sat. Busby and Logging are my main competiton unless some of the unknown names are really strong. There are several of those. I ususally can study the names and know exactly what I need to do to place in these races. I can beat Busby if I can get a minute on him on the bike, put a few seconds in the transition on him, stay fairly close to his swim time and run a low 19 or high 18 minute 5k (the course is way short - ran a 20:08 last year). I could be close to getting second but trying to beat Logging on such a short bike will be next to impossible. This guy is sick fast and ran a 2:50 marathon in Kiawha and is going to Boston this year. This dude can fly! I should finish 3rd with an outside shot of 2nd. Hell I am going for the win though!!!!
Went to 261 and rode to the Prison Road for a warmup rather than driving all the way up to the time trial course - about 30 minutes and easy spinning somewhere around 18mph with some built in short intervals of 30 seconds at threshold. Got to the prison, got off the bike, drank some water and rode about another quarter of a mile before I turned around. Rode easy back 1/2 mile then "hit it". The average watts was somewhere right where the wattage gods said it would be, 263 for the 20 minutes. Avg speed was 24.5 mph but in the wind and the average HR was only 160 with a max of 168- Strange. kinda low for me, did I not go hard enough??? The leg drive is just not there yet due to all this running but these numbers are encouraging with so little time in the saddle this year. Also I negative split the thing which Ladd and Jeff told me to do. 261 Watts first 10 minutes and 267 watts the last 10. I fully expect and have been told that these numbers will push 290-300 watts at the same effort when we start getting serious this summer in prep for Ironman Augusta 70.3. I would love to be able to break the track record for my age group in Charolotte at the 10 mile time trials. Last year I almost broke 27.5 mph for an average.
The 321 time trial series #1 is in 1 week and at that effort, I will be toasted after 1 hour!!!! Completely toasted. However, I do believe I can hang...The aerobic engine was fine yesterday even though power and muscle drive was not there.
I think I am swimming with Lori at 1:30 tomorrow for some drill work but thats about it. Maybe some core work in the morning but nuttin else!
Race Sat. Busby and Logging are my main competiton unless some of the unknown names are really strong. There are several of those. I ususally can study the names and know exactly what I need to do to place in these races. I can beat Busby if I can get a minute on him on the bike, put a few seconds in the transition on him, stay fairly close to his swim time and run a low 19 or high 18 minute 5k (the course is way short - ran a 20:08 last year). I could be close to getting second but trying to beat Logging on such a short bike will be next to impossible. This guy is sick fast and ran a 2:50 marathon in Kiawha and is going to Boston this year. This dude can fly! I should finish 3rd with an outside shot of 2nd. Hell I am going for the win though!!!!
I have to work some today but I am going to Hwy 261 for my 20 minute time trial. It's gonna be interesting to see what I can do after yesterday. I need to do this first thing this morning and get some rest in these legs for Sat. I have a chance to place very well if I can a decent swim time like last year.
Tuesday, March 23, 2010
Swam this morning with the Masters Group then 5 miles in Sesqui with 6 striders..
Swim set included
1 x 300 Free Warm up
300 Kick Warm Up
12 x 25 on 30
3 x 300 Pull on 3:45
3 x 200 Free on 3:15
16 x 25 Kick Set on 30
12 x 25 Free (4 on 30, 4 on 25, 4 on 20)
3x 100 Free on 1:30
200 Cool Down
3800 Yards
I have forgotten how hard and how fast these guys/gals are at masters. Its pretty apparent that I will never be as fast as these people in the water. Most have been swimming all of their lives including competitively in college and still in national age groups meets. They have developed the needed muscles from a very young age to allow them to do that. Its kinda hard to see that unless you are in the water with them, been swimming for 4-5 years and THINK you are an average or better swimmer. You get humbled really fast. One guy was doing 25's sprints next to me, an older heavier guy, and just had almost a 1/2 of a lane on me at the wall. This is, in my opinion, the only way to get better and faster. Swim, Bike and Run with people that are light years ahead of you. You have no choice but the get faster. Trying to do this on your own will get you nowhere but middle of the road even with dedication and I have been there long enough. Coaching and getting your ass kicked badly on a regular basis = success.
I was able to make times on most of all sets other than the 25's 4 x 20 - I was beat. I made the first 100 on the next set and got the 2nd 100 in right on time but I had nothing left and ended it with a very slow 100 into the cool down. Ran right after and could really tell. I could barely manage an 8:10 pace. Hard, Hard, Hard, run with Jeffro in the a.m...I think we are doing 1/4 mile repeats at 5k pace or better, after 10 miles....Ughhh!!! I am headed up to ride after that then to soccer practice.
Monday, March 22, 2010
Sunday, March 21, 2010
Ran 14 miles with a great group of folks. Tyler, Alex, Gregg, William, Barbara, Heather and Kristin. Ran the Palmetto Half Course. O My - ITS HILLY, BAD HILLY. This one is gonna be hard. Keep the pace really slow at 8:30's but cranked it down the last 3 miles, reducing the pace each mile. Last 0.8 was sub 7! Finished with a 8:08 pace.
Parris Island Triathlon Results
12th overall out of about 450 starters
3rd in Age Group
Race report
Got up at 3:45 and met Tripp at 4:30 for the ride down to Parris Island. I liked this much better than dropping $100 on food and a hotel room. Got to the base around 7 and had plenty of time for a warm-up. Rode about 5 miles first before the reoccuring brake problems started again on the new Roo. Had them worked on for 2 hours on Friday but still not corrected - frustrating. Finally got them working and racked the bike and just hoped for the best out there. Ran 2 miles for a warmup at 8 min pace and swam about 500 yards with some drill work and 2 full sprints.
Started 54th and had 1 guy in front of me and a minuted break in front of that. So, plenty of room to navigate this pool you would think. Wrong! ran into traffic about 4th lap and had to start thinking about passing people. I hate this in a pool swim, especially a 25 meter pool. Once I started slowing down, people behind me were all over me. What a cluster!!! Just got thru the damn thing and only thought about everyone else in my age group having to adhere the same thing. 9:00 flat was my time when I am perfectly capable of throwing down a 7:10 in a yard pool which is about at 40 second difference. The run to transition was 10-15 seconds so I am thinking the traffic slowed me down just over a minute. Oh well.
Bike was fast, suprisingly fast. That new ride is smooth and the new more aggresive fit from the wind tunnel proved its worth in this race. I am in NO bike shape at this point what so ever and still had the 5th fastest time overall. Power meter crapped out on me so I have no idea of the wattage I was putting out and I think I was rather conservative. Makes me feel good!!
Run was fast 19:25 but I am thinking it was short, like right at 3 miles. Anyway, felt really good out there and passed a few folks. I really like that....the hard work is absolutley paying off - no question.
Finish time was 58:45 which is a full 2 minutes off last years time with a 1 mile longer bike this year. Awards were COOL!
The overall winner was actually in my age group. He did not race OPEN/ELITE but AGE GROUP. That figures! He is a former Elite Athlete out of North Carolina. Put a full minute on 2nd place overall - Crazy!
Off to the downtown Columbia Tri next week.
12th overall out of about 450 starters
3rd in Age Group
Race report
Got up at 3:45 and met Tripp at 4:30 for the ride down to Parris Island. I liked this much better than dropping $100 on food and a hotel room. Got to the base around 7 and had plenty of time for a warm-up. Rode about 5 miles first before the reoccuring brake problems started again on the new Roo. Had them worked on for 2 hours on Friday but still not corrected - frustrating. Finally got them working and racked the bike and just hoped for the best out there. Ran 2 miles for a warmup at 8 min pace and swam about 500 yards with some drill work and 2 full sprints.
Started 54th and had 1 guy in front of me and a minuted break in front of that. So, plenty of room to navigate this pool you would think. Wrong! ran into traffic about 4th lap and had to start thinking about passing people. I hate this in a pool swim, especially a 25 meter pool. Once I started slowing down, people behind me were all over me. What a cluster!!! Just got thru the damn thing and only thought about everyone else in my age group having to adhere the same thing. 9:00 flat was my time when I am perfectly capable of throwing down a 7:10 in a yard pool which is about at 40 second difference. The run to transition was 10-15 seconds so I am thinking the traffic slowed me down just over a minute. Oh well.
Bike was fast, suprisingly fast. That new ride is smooth and the new more aggresive fit from the wind tunnel proved its worth in this race. I am in NO bike shape at this point what so ever and still had the 5th fastest time overall. Power meter crapped out on me so I have no idea of the wattage I was putting out and I think I was rather conservative. Makes me feel good!!
Run was fast 19:25 but I am thinking it was short, like right at 3 miles. Anyway, felt really good out there and passed a few folks. I really like that....the hard work is absolutley paying off - no question.
Finish time was 58:45 which is a full 2 minutes off last years time with a 1 mile longer bike this year. Awards were COOL!
The overall winner was actually in my age group. He did not race OPEN/ELITE but AGE GROUP. That figures! He is a former Elite Athlete out of North Carolina. Put a full minute on 2nd place overall - Crazy!
Off to the downtown Columbia Tri next week.
Friday, March 19, 2010
163lbs today. 9 more to go! Daniels running chart tells me I will be able to break 19 (18:57)at the same effort at 154 lbs. I hate not lifting weights as hard but the weight is coming off. I am drinking 60oz if water daily.
I am most certainly not ready for this tri tomorrow because of the lack of saddle time but the run and swim should actually be pretty strong. by Mid May, I will be back to 100% on the bike and will use these sprints as a spring board to getting back my swagger! Watch out later this year Augusta!!!
Outside chance of placing this weekend but there are lots and lots and lots of names on the participant list that I have never heard of which is typical of Parris Island. Lets get it started.
I am most certainly not ready for this tri tomorrow because of the lack of saddle time but the run and swim should actually be pretty strong. by Mid May, I will be back to 100% on the bike and will use these sprints as a spring board to getting back my swagger! Watch out later this year Augusta!!!
Outside chance of placing this weekend but there are lots and lots and lots of names on the participant list that I have never heard of which is typical of Parris Island. Lets get it started.
Thursday, March 18, 2010
Great 11+ mile run with Jeff on Wednesday. 3 loops of the park at a 7:54 pace and kept the Heart rate below 160 again. This time avg was 157 so 2 beats slower than Sunday. Ran on water only before and nothing during the run.
Gonna meet Jeff and Greg this afternoon for 1 loop - 4.2 miles then I am off for an easy spin on the trainer. Took an Ice bath last night and was extremely sore right after but feels great today. Those things are absolutley painful but amazing. 15 minutes in Ice water! I am going to try to bump that up to 20 minutes tonight if I am feeling a little sore after this ride.
Tomorrow a short, short run and then I will head to a pool somewhere. Probably the JCC or Drew Center for some drills and short speed work. Taking off to Parris Island with Tripp EARLY Sat morning so I can save a little money by not having to get a hotel room nor eat out!
Sunday another long 17 mile run. Apparantly I am running with the "Strickly Running" store crowd. Great - More Pain. 1 more month of this base building then bike focus.
Gonna meet Jeff and Greg this afternoon for 1 loop - 4.2 miles then I am off for an easy spin on the trainer. Took an Ice bath last night and was extremely sore right after but feels great today. Those things are absolutley painful but amazing. 15 minutes in Ice water! I am going to try to bump that up to 20 minutes tonight if I am feeling a little sore after this ride.
Tomorrow a short, short run and then I will head to a pool somewhere. Probably the JCC or Drew Center for some drills and short speed work. Taking off to Parris Island with Tripp EARLY Sat morning so I can save a little money by not having to get a hotel room nor eat out!
Sunday another long 17 mile run. Apparantly I am running with the "Strickly Running" store crowd. Great - More Pain. 1 more month of this base building then bike focus.
Tuesday, March 16, 2010
4.22 Miles at 8 flat. Easy recovery run, well it was supposed to be anyway. Ran 1 loop of Sesqui with Greg. He climbed Mt Sesqui while I had to rush back to Camden for a class. That's all today..Tomorrow - Bike with Ladd and Bill and an 3 loops of the park for 11 miles or so. 35.22 miles in 4 days and I have 4 on thursday plus at least 4 on Sat. Total for the week should be 43+.
The Running Rules
Don't be a whiner. Nobody likes a whiner, not even other whiners.
Don't make running your life, make it part of your life.
When doing group runs, start on time no matter who is missing.
Don't compare yourself to other runners.
When standing in starting lines, remind yourself how fortunate you are to be there.
The faster you are the less you should talk about your times.
Don't always run alone.
Don't always run with people.
The best runs sometimes come on the days you didn't feel like running.
Be modest after a race, especially if you have reason to brag.
All runners are equal; some are just faster than others.
There are no short cuts to run excellence.
There is nothing boring about running, there are, however, boring people who run.
Look at hills as opportunities to pass people.
Don't try to out run dogs.
With out goals, training has no purpose.
Go for broke, but prepare to be broken.
Unless you make your living as a runner, don't take running too seriously.
Runners who never fail are runners who never tried anything great.
Running is simple. Don't make it complicated.
Don't be a whiner. Nobody likes a whiner, not even other whiners.
Don't make running your life, make it part of your life.
When doing group runs, start on time no matter who is missing.
Don't compare yourself to other runners.
When standing in starting lines, remind yourself how fortunate you are to be there.
The faster you are the less you should talk about your times.
Don't always run alone.
Don't always run with people.
The best runs sometimes come on the days you didn't feel like running.
Be modest after a race, especially if you have reason to brag.
All runners are equal; some are just faster than others.
There are no short cuts to run excellence.
There is nothing boring about running, there are, however, boring people who run.
Look at hills as opportunities to pass people.
Don't try to out run dogs.
With out goals, training has no purpose.
Go for broke, but prepare to be broken.
Unless you make your living as a runner, don't take running too seriously.
Runners who never fail are runners who never tried anything great.
Running is simple. Don't make it complicated.
Up and at the gym ON TIME today. This time change sucks, please can't we just leave it alone.
Gonna put the bike off until tomorrow. Ladd is organizing a ride on the 321 time trial course so gonna attend that butt whipping along with HB and some others. I guess I will run a loop of Sesqui at lunch (S L O W L Y) and teach my spinn class tonight.
First Race Sat morning!
Gonna put the bike off until tomorrow. Ladd is organizing a ride on the 321 time trial course so gonna attend that butt whipping along with HB and some others. I guess I will run a loop of Sesqui at lunch (S L O W L Y) and teach my spinn class tonight.
First Race Sat morning!
Monday, March 15, 2010
Sunday, March 14, 2010
I ran 18 miles with JB this morning in Sesqui. Longest run in well over a year for me but actually not too bad. Trey and Gregg showed up as well for a couple of loops. Jeff and I ran 5 loops before I tanked and he ran an additional loop to finish up at 22.5 miles. We both did 4 striders at mile pace, (6 min/mile) at the end.
Nice weather this morning but I started in gloves, a jacket and shorts. The jacket came off after 3.5 miles. I got up and drank about 60oz of water and had 1 small bowl of oatmeal and a 1/2 cup of coffee. For the entire run only drank 16oz of additional water and a gel right before the last lap at mile 15 or so. Trying to make the body burn fat for fuel....Damn was I hungry after. Thank the lord my Awesome Mom in Law was cooking today. That woman can COOK!!!
18 Miles and the average pace was 7:57 - thats about a 3:24 marathon pace. Managed to crank it down after each lap which is hard but THE thing to do. You have to learn to run faster when you are tired. Goal was to keep the average heart rate under 160, Average heart rate for the run - 159. Bingo!! Spiked at 170 on some of those hills though.
For the rest of the afternoon Madison and I played basketball, tennis, baseball, frisbee, walked and washed the dogs and watched some TV.
Off Legs tomorrow but will lift upper body and swim with Coach Lori for the last time for a couple of weeks as she has to travel to the sectionals and nationals with the team. Hope Madison can be a part of that...
Hard bike ride Tuesday and I cant wait to get back on that bike bymyself. 1 x 60 min effort this time.
Running season was kick A$$ but it's time to get down to bidness'. I have some mighty fast dudes to catch up to this year...May take a couple more years but you really do get faster and faster in this sport.
Nice weather this morning but I started in gloves, a jacket and shorts. The jacket came off after 3.5 miles. I got up and drank about 60oz of water and had 1 small bowl of oatmeal and a 1/2 cup of coffee. For the entire run only drank 16oz of additional water and a gel right before the last lap at mile 15 or so. Trying to make the body burn fat for fuel....Damn was I hungry after. Thank the lord my Awesome Mom in Law was cooking today. That woman can COOK!!!
18 Miles and the average pace was 7:57 - thats about a 3:24 marathon pace. Managed to crank it down after each lap which is hard but THE thing to do. You have to learn to run faster when you are tired. Goal was to keep the average heart rate under 160, Average heart rate for the run - 159. Bingo!! Spiked at 170 on some of those hills though.
For the rest of the afternoon Madison and I played basketball, tennis, baseball, frisbee, walked and washed the dogs and watched some TV.
Off Legs tomorrow but will lift upper body and swim with Coach Lori for the last time for a couple of weeks as she has to travel to the sectionals and nationals with the team. Hope Madison can be a part of that...
Hard bike ride Tuesday and I cant wait to get back on that bike bymyself. 1 x 60 min effort this time.
Running season was kick A$$ but it's time to get down to bidness'. I have some mighty fast dudes to catch up to this year...May take a couple more years but you really do get faster and faster in this sport.
Saturday, March 13, 2010
FINALLY!!!!
19:57
Miles Splits 6:18, 6:17 and 6:32. I finally got over that 2nd mile slump but now gotta work on the 3rd mile. I absolutely lost it in the last quarter mile. I have not even checked to see what my average heart rate was, kinda scared to! The last 0.10 of a mile was 7:15 but who cares. SUB 20!! Got back home, threw the bike on the trainer and did 2 x 20 minutes and a 1 x 15 minute threshold HR/Watts effort on the bike with a 5 minute recovery effort between each set and a 5 warmp up and 5 minute cool down. Went to a birthday party with Madison and Kris and then took a nap.
Lots more work to do and it starts tomorrow with a 20+ miler with some hills and then a bike ride. Starting early so I can spend the rest of the day with the family. Great day today.
Tri-Season Starts in 6 days - YE FREAKING HAW
Here is the link to me finishing - DAMN I WAS HURTING but if I get that last quater mile kick like I should I will be in the lower 19:30 range.
http://www.photoreflect.com/pr3/Orderpage.aspx?pi=1K100062000440&po=440&pc=455
19:57
Miles Splits 6:18, 6:17 and 6:32. I finally got over that 2nd mile slump but now gotta work on the 3rd mile. I absolutely lost it in the last quarter mile. I have not even checked to see what my average heart rate was, kinda scared to! The last 0.10 of a mile was 7:15 but who cares. SUB 20!! Got back home, threw the bike on the trainer and did 2 x 20 minutes and a 1 x 15 minute threshold HR/Watts effort on the bike with a 5 minute recovery effort between each set and a 5 warmp up and 5 minute cool down. Went to a birthday party with Madison and Kris and then took a nap.
Lots more work to do and it starts tomorrow with a 20+ miler with some hills and then a bike ride. Starting early so I can spend the rest of the day with the family. Great day today.
Tri-Season Starts in 6 days - YE FREAKING HAW
Here is the link to me finishing - DAMN I WAS HURTING but if I get that last quater mile kick like I should I will be in the lower 19:30 range.
http://www.photoreflect.com/pr3/Orderpage.aspx?pi=1K100062000440&po=440&pc=455
Thursday, March 11, 2010
Resting still for the 5k. I am going to lift today and run for about 30 minutes on the dreadmill with some 20 second striders to get the fast twitch muscle fibers firing. Sat is going to HURT but it will be the day. It has to be the day!
I may hit the Drew Wellness Center in the morning for hour or swim to continue to rest.
Got to eat with my little girl today at school. That was fun!!!
Heaven is the face of my little girl - I love that song, so true!
Wednesday, March 10, 2010
Swam 7:07 today in a 500 TT. Last one was 7:29 so big improvement!!
400 Warmup
200 Drill work
25 x 4 sprints
200 Cool down
500 Race Simulation
500 Cool Down
2000 Yards
Just have to run 5 with some striders and nothing else for today as I continue to rest up for this weekend. Lots of runners in this 5k so it may be a little dificult to find a good line and pace. There could be as many as 2,000 people in this thing - YIKES! Bike in the morning probably on the trainer since its suppose to rain. Going to Madison's school to eat lunch with her too!
Monday, March 8, 2010
I just swam today, taking it easy...Tripp and I did a 8 x 75 yard set on 1:30. Not too hard but did manage to take 2 seconds off my average pace over the last time we did these. Avg pace was 1:02 While Tripp was 0:56 I think.
500 Warmup
400 Kick Set
300 Drills
200 Pull bouy work
600 Speed work
200 Easy
600 Cool Down - Flip turn work and lane changing (under ropes) in prep for the 2 upcoming pool swims
2800 Yards Total for the day.
1.5 Hours
500 Warmup
400 Kick Set
300 Drills
200 Pull bouy work
600 Speed work
200 Easy
600 Cool Down - Flip turn work and lane changing (under ropes) in prep for the 2 upcoming pool swims
2800 Yards Total for the day.
1.5 Hours
Sunday, March 7, 2010
Rode around 35 miles today at just under 20mph on a very hilly route. Blythewood Road to 321 to Cedar Creek to 269 to 34 to Syrup Mill and back to Blythewood Road. This is a blast to ride the OTHER way but Wes talked us all into riding it in reverse for a change....OUCH! This would have been a 23-24 mph ride had we gone the other way. Dropped my boys a few times but its hard to hold back the reigns on that new ride, super fast. We all finished together and Wes and I ran a couple miles afterwards. Greg, Trey, and Wes - enjoyed the company. They all will be strong this year once they, as well as myself, get in to bike shape. Just been to damn cold to ride outside much. Wes is really going to be tough in these time trials as always if he can hold it together for an hour at 25+. Its hard as hell to do but I got to give that old fart credit - he can ride!
Spent the rest of a super day with the family in Columbia (maddie's swim practice) and then out to eat and to look at new cars. LOOK at new cars, HOLY CRAP its been a long, long time since I have looked at new car prices. OMG! NOOOOOOOOOO!!!
10 miler in the morning on the trails of Sesqui and a swim with Lori and Tripp. 24 50's on 45 seconds!!!! This is gonna hurt. Final time trial of a 500 on Wednesday before I submit a time for Parris Island. Actually we are gonna go with a 800 meter swim at a 500 pace and see if I can maintain that. Should make the 500 feel like a breeze!
Spent the rest of a super day with the family in Columbia (maddie's swim practice) and then out to eat and to look at new cars. LOOK at new cars, HOLY CRAP its been a long, long time since I have looked at new car prices. OMG! NOOOOOOOOOO!!!
10 miler in the morning on the trails of Sesqui and a swim with Lori and Tripp. 24 50's on 45 seconds!!!! This is gonna hurt. Final time trial of a 500 on Wednesday before I submit a time for Parris Island. Actually we are gonna go with a 800 meter swim at a 500 pace and see if I can maintain that. Should make the 500 feel like a breeze!
Saturday, March 6, 2010
21:06.91 this morning at the Zoo run. What a hill in this one- Mt Riverbanks! Uphill, then steps, then uphill, then steps, and again and again. Whats that all about? Pace was not too bad. Ran a 6:35 out of the gate, a 7:15 (all uphill) and then a 6:32 with a 6:05 kick over the last 10. So, I was able to drop it down after that hill. Paced with new 35-39er Alex Mcdonald till the last mile and he hit the afterburners and beat me my 30 seconds overall. DAMNIT! It looks to be that everyone's times were aff about 45 seconds which would put me in the lower 20 range so about right at this point. Anxious to see what all this running will do for me in the season. There are so many fast guys in my age group this year - unbelievable, and I thought last year was tough! I still may be 10-15 seconds slower off the bike than I am running right now but thats ok. Its getting better. Next week, yet another 5k with my buds. I have met some really super people this year and have learned so much about running. Realizing that it takes years to develop a running form that will allow you to hit those times consistently. Get to the Green on Sat morning! Off to to play baseball and take my little girl for a swim, thats what is REALLY important. All this training is fun but nothing like spending time with her!! Otta here!
Jason Micheal Carroll, Whitney Duncan and Patrick/Rusty show was very good. Came home and played the old guitar....Wish I had just a little bit o' talent for it after all these years but I still love it.
Jason Micheal Carroll, Whitney Duncan and Patrick/Rusty show was very good. Came home and played the old guitar....Wish I had just a little bit o' talent for it after all these years but I still love it.
Wednesday, March 3, 2010
1.5 hours in the pool with Bill while Lori Screamed and then just over 8 miles around Sesqui with a few striders at the end. Core work early this morning with a group at Atlas - did the Insanity Abs, good stuff. Lost our soccer game 1-0 (penalty kick) to Ben Lippen, but the girls played well. Having a blast learning this game. They will run at practice tomorrow- no doubt and hate me all over again.
Tuesday, March 2, 2010
1.5 hours on the trainer t his morning with a sub 7 min mile t-run (that hurt). Got up this morning and drank only water, about a liter. No food....Making the body hit that fat store. About an hour in I could really feel it but just kept drinking water. Had a Lean Body Drink after it was over GREAT STUFF - WOW, what a RUSH!!! Hit the pool with Luke and Trip after for a long 2 hour session. Worked on 100's and of course drill work. Did 12 100's on 135 but made them all around 128. A little slower today but they were not that hard.. I should have pushed a little harder and made those at 1:24 or better. Still feel so much better in the water - its really starting to come around. I may try and get a 5 mile EA run in tonight on the dreaded dreadmill then 10 miles in the morning with Jeffro which will again hurt. We have a cool track workout planned for tomorrow afternoon with the bikes on a trainer and then sprint work before my soccer practice begins. I am sure the girls will make me run with them too......They are fun though, good kids!
Sunday, February 28, 2010
Saturday, February 27, 2010
Good Lord what a HILLY 10k. Pace was holding steady at 6:50 until the hill into downtown Lexington at mile 3.5 or so where it dropped to over 7. Up and down - that course is NO FUN! Lots of respect for those guys running sub 38's on that one - ANIMALS!!!!! Finished at 44:07 for a 7:07 Pace. Happy - not exactly what I was expecting but on those hills I'll take it. It was flat from mile 5.75 to the 6.2- HAHA! A flat 10k would be in the lower 43 range maybe 42. That was tough!
Thursday, February 25, 2010
Great time trial workout out on the new bike last night followed by a 6:30 pace 2 mile run on the dreadmill. Pool time today. 12 - 100's on 1:40 after an hour of drill work. Made them all right at 1:20-1:22, they completely wore me out. I am going to masters on Sat before the 10k because I must get more time in the water! 5 mile run later - easy. Jeff is taking me on a 22 mile run Sunday..must do better than last week, I want the entire distance to be under 8 minutes per mile. Working hard to get under 160lbs by March 13. Still at 168.
Wednesday, February 24, 2010
12 - 75's yesterday with Lori after an hour of drills. Made them all on 1 min or slightly over. Just not getting faster - need to hit more than 3 hours a week. 55 seconds would be much better! trainer ride and t-run tonight. Also core work! Lori in the morning, a 5 miler after another ride tomorrow night then off legs on Friday. See what we can do in this hilly 10k. Daniels running formula says I can maintain a sub 43. HAHA! That dude is CRAZY! We will see.
Tuesday, February 23, 2010
Monday, February 22, 2010
Hard 16+ mile run with Jeff Yesterday. I opted for only 1 hill loop up Mt Sesqui after the run which was quite enough. I kept the pace at around 8 most of the run but "mountain" at the end pushed that up to 8:25. Ice bath after and today only core work and stretching. A day off basically!!! Ice baths work but man are they hard to do. Thanks to Maddie for adding all the ICE for 15 minutes while I was dying, she enjoyed watching that!! - Pool time tomorrow and a trainer ride. Another long run, 10 miler, on Wednesday. Got Training Peaks loaded onto my computer and WOW what a lot of information, highly recommend. Learning soooo much this year. Went both days this weekend to watch Madison in the pool, she is getting so much better, that's AWESOME!!
Saturday, February 20, 2010
Well, the plan started out good but I suppose the 11 miles on Thursday morning was reason I could not get it cranked up today. 6:22 first mile then a 6:41 and a 6:40 and a 6:10 kick at the end over the last tenth. 20:40 or something like that good enough for a 3rd in age group and picked up some nice point but no sub 20,Not today. 18 miles tomorrow with Jeff in Sesqui PLUS extra credit hill work. 20 will be broken this year.
Friday, February 19, 2010
Chest and Shoulders this morning with Paul and then pool time with Lori. No time trial today. 10 75's on 1:20. Made them all at 1 minute or better. Now to build that up to 16 times then start on the 100's. Feel so much better in the water over the past 3 months...Rest up for the 5k tomorrow. Gonna pace myself to a slow start then build to and hold a 6:26 pace and a sub 6 minute pace over the last quarter. Well, at least that's the plan - Its time!
Thursday, February 18, 2010
Ran 11.26 miles with Jeff in Sesqui on yet another cold morning. 3 Loops at a 7:53 pace. Avg HR still a little high at 160. That needs to be below 155 but its getting better. Put the swim off until the morning 9:30 with Lori. I kinda need some 1 on 1 time with her anyway, I get so much more out of that but I like swimming the fellas too because of the competition. Off legs tomorrow and then a masters swim and 5k on Sat followed by 18 miles and hill work coming early Sunday morning. Feeling better about running than I ever have. Getting there slowly but still getting there!
Wednesday, February 17, 2010
1/2 marathon was canceled last weekend but still went out and ran 15.5. Thru 14, kept the pace at 7:37. I think I could have gone a lil' faster had it been for real. Twisted my ankle on mile 3 but it felt fine until we turned up the speed on mile 13 then it begin to swell and have been off of it since. Could not walk Sat afternoon but seems to be improving slowly. Very frustrating to say the least. Power meter workout on Tuesday and another trainer ride this evening followed by a short run to see how it feels. Suppose to run 11 tomorrow but gonna depend on today. Also, got a time trial 500 meter in the pool tomorrow - to set 100 yard times for the first 2 races. 5k this weekend in Columbia. Was hoping for a sub 20:10 or better but with this ankle not sure now - damn! The last 5k at 20:20 was not so bad and did not push it on the last 1/4, if able it will be a different story this time. Season is almost here!
Monday, February 8, 2010
Just too sore today to take on the football guys for the leg workout so going to put that off until Wednesday before the hell session with Ladd. That should be fun! Guess I will go see Lori today at 1:30 with Wiseman and then some weights later this evening. Tomorrow - swim at 9:30 with Tripp and Nick then working all day in the office. Workout duration today will be about 2 hours.
Sunday, February 7, 2010
Just finished running with Jeff in Sesqui 11.22 miles at a 7:47 pace with an average heart of 161. Yes that is in my aerobic zone. My threshold is upwards of around 178-180. Therefore, on these runs I subtract 15 BPM and stay under that. I would like to run that pace at a 155 BPM average but suspect that will happen as we continue to run these runs out there on the trails which is much harder than the road. Anyway, after the 11.22 miles, I ran another 2.3 miles of hills at a 9 min pace. These hills are steep and in the sand and almost impossible to get a consistent stride up. They will wear your behind out, especially after a long run. Myrtle Beach 1/2 marathon is this weekend and 1:38 is the goal. I have no idea if I can hold that pace to hit this goal but we will see. I have run many 1/2 ironmans but this will be my first stand alone 1/2 marathon.
Saturday, February 6, 2010
Wind Tunnel testing was great, gained another 22 watts or I should say saved another 22 watts of power. 14 runs of adjustments and fine tuning (mostly with head position changes) allowed me to go 30mph at 22 less watts than when I started at the same cadence, gear and effort. This was also from the same settings as last time I was there. Cool stuff, I feel so much more comfortable on that bike than the last fitting I had. Can't wait to get her on the road and actually into a race.
I ran the "Race for the Place" this morning, a 5k in Shandon. Finished at 20:20 (6:33 pace). Distance was spot on at 3.10 miles and I only need another 7 seconds faster per mile to go under 20- the biggest goal of the year for me. My splits were 6:32, 6:41 and 6:33 and closed with a 6:12 for the last tenth. I have to get that 2nd mile more consistent and I will have it. I paced the race with HB which was a lot of fun. Actually passed lots of people with the race strategy we planned, start slowly and build into the pace and keep it there. Passed Trey Powell after mile 2 - I really like that as he has become a very good runner. All this speed sesqui work, hill work and weights must be paying off. After mile 1 today I was really feeling great - weird! Did not place today - I would have taken a 19:30 or so I think to get third - YIKES!
Tuesday, February 2, 2010
What a day yesterday. Ended the day with 15-20 minutes of sprint work with my new Hammond Academy soccer team. Assisting the JV but conditioning both the varsity and JV teams. Learning alot about the game so I can coach my daughters team this fall. Fun stuff!! I think I will take it easy today with some yoga and teaching my spinning class. Practice the team too so I may get some sprints in.. Very sore though!!!
Monday, February 1, 2010
Greg and I worked out with coach Randy and Samkon Gado of the St Louis Rams today - What a BEAST! Try and run for 1 minute 15 seconds on a treadmill at 15 mph(4 min mile) but do that multiple times with just a moment of recovery time. His facial expression did not change, I did it for 27 seconds and about flew off the back...He's also 225lbs, just a mere 60lbs more than myself. I think I would rather take a bullet than try and tackle him, it would probably be less painful and I most likely would stand a better chance of survival with the bullet!
Sunday, January 31, 2010
Wound up with somewhere between 13-14 miles. Greg and I turned off the garmins on the hill work. (no striders). Freakboy Jeff had us run the hills instead. Kept the pace at 8:08-8:11 between the 3 watches. Much harder to run in those hills and the sand than on the road so we figure that was good for a 1:40-1:45 1/2 marathon. Time to relax!
Saturday, January 30, 2010
up at 5 t his morning for an hour of stretching, hard to get out of the bed but my daughter heard me get up and quickly took my place so I had to continue. Went to the Red Nose Run 5k at the Colonial Center in Columbia. Cold, raining, windy and 32 degrees at the start - NICE. Hilly run but finished 5th overall and 2nd in my Age group at 20:27 (6:35 per mile). Had a blast running with Greg, Jeff and Wes. Stayed with Greg most of the way but pulled ahead just slightly at the end. Wes was waaaaay in the back and Jeff was waaaaay in front, typical of both!! That sub 19 minute 5k is so close but yet I probably won't hit it for a little while. I am hoping to in March but we will see. I was going to the gym but we have a 13 mile run in the morning and Speed/Hell day begins Monday at high noon so I think I will kick back. The new bike is READY TO BE PICKED UP!! YEE HAWW!!!!
Here are the results from this morning.
making the pass at the line for 5th place overall - I never pass people on a run - wth?
Friday, January 29, 2010
Just a 7 mile run on Thursday along with some core work. Lifting this morning and a 20 min short run to rest up for a 5k in the morning. Also going to masters swim before in the morning for a really good warmup. This 5k will be the intial run before speed training begins on Monday. One of the guys we are going to be running with is Samkon Gado of the St Louis Rams among other former and current players. I am going to shoot for the Get to the Green 5k in March as a performance indicator as this will give me 6 sessions with these guys. Sub 20 minute 5k off the bike is a big goal this year.
Wednesday, January 27, 2010
2nd day in a row at the pool today with Lori and she beat me up pretty good. Did a simulated race day with a warm-up, drills, a few sprints then an easy swim and then a timed 500 in prep for the 2 upcoming pool swim tris. 7:15 for the 500 which is better but I have to get that below 7 minutes, will try again in a couple of weeks. Rode with Ladd and Jeff for a 1 hour session with Ladd pushing 325+ watts. Beautiful day but a little chilly to start, however, that all changes quickly when you ride with Ladd! I stayed in the draft the entire time but still got a good workout in with 100 less watts! Hey, we were 23mph on a rolling course. I need to step outside of the draft a little more and get more work in but at times I was hurting so I am happy. Broke another spoke on the way back in, thats 2 in the last 2 weeks. No running today but will get around 7-9 miles in tomorrow. Most likely will be a trainer ride on Friday and a short 30 minute run. Gotta get back in that pool Saturday morning and then run a 5k race (undecided about that). Long run on Sunday in the trails, gonna see if I can stick a 1:45 out there, if so, I know i can get in the low 140 range on the road and that's what it's going to take for the half Ironmans coming up.
Saturday, January 23, 2010
Very Long Training day today. Up at 5 for 1.5 hours of Yoga then an 8.5 mile run with Jeff, Greg and Wes. Raced Jeff up the hill to his house at the finish (got my arse handed to me) and did 4 striders to finish it off. Pace was around 8 flat for the loops around Sesqui. Great place to run!! Took a little break and went to Madison's swim practice then met Jeff, Bill and Kempy for fast 50 mile ride. Kempy quit after 5 miles or so due to being too cold but a few more miles and he would have been fine. Average speed was right on 22mph at 220 watts. So far for the week ran just a little over 30 miles and can't wait to start the speed workouts with Greg in a week. Easy 30 minute run tomorrow and then may go on a short ride of less than 20 miles to spin this soreness out that I know will hit me shortly.
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