This week is off to a good start. I completed my own mini Duathlon on Sunday. I ran three miles at 6:50 pace, rode for an hour and a half on the trainer while watching "Cinderella Man," and finished with a 3 mile run holding strong at a 7:14 pace. I still need to set my computer to read off my back tire rather than my front tire so I can keep up with speed rather than just cadence and RPE. This is all in prep for Powerman AL which is a 5 mi run, 34 mi Bike, 5 mi run duathlon. More on that in a bit.
Monday is a recovery/swim day. Here's what my swim work out looks like: 10 X 50 (leaving every minute), 5 X 100, 3 X 200, 2 X 300, 1 X 400. These are all out efforts. I'm doing my best to keep my pace around a 45 second lap. It's easy early on, but just ain't happening later on.
Tuesday - I shouldn't have done it, but I took the day off from running. I wanted to be in good form for the local Tuesday Night World Championships. It's a 30 mile ride where all the local cycling groups get together and see how fast they can ride the course. It's an all out hammer fest once we make it through the neighborhoods. I'm in a kind of love/hate thing with this ride right now. I love the camaraderie and the challenge of riding in a fast moving peleton with a lot of jockeying for position. BUT, I'm just not getting a great workout. The group averages anywhere from 27-36 mph in the flats, but for me, it's all in a windless vacuum. I'm just getting swept along. I'll either have to start moving up to the front and doing my share of pulls or I'll just need to suck it up and enjoy the ride for what it is.
Wednesday - Alarm clock went off at 5:30 am for a date with the bike on a trainer. I popped in Fight Club (awesome movie by the way) and put in a hour of work while doing 3 sets of 8 minute intervals in Zone 4. Great workout. Loved watching a messed up movie before work too.
Lunch was spent back in the pool. Just an endurance swim today. 1.2 miles of easy going laps. Felt great, but time is always a factor. Had to be back at work.
Transition to Powerman. The race has been moved to downtown Birmingham for the first time this year. The course was finally revealed today, and it was exactly like I feared. It's going to be three 10.3 mile loops that stay downtown featuring twenty-five 90 degree turns per lap. I was pretty disappointed to see this. The course resembles more of a criterium than a time trial course. Now, I'm having to decide whether to ride the TT bike or the road bike. Which is better? How much time will I lose trying to make the turns on my TT bike compared to the road bike? I decided that I will have to start practicing making these types of turns and hitting the gas afterwards. Regardless. I'll make it work and will race my best.
That's all for now. Tailwinds....
Wednesday, March 18, 2009
Saturday, March 14, 2009
Perseverance 5K
This morning was the Perseverance 5K, and it was a rainy and gloomy morning. I really didn't have high hopes going into the race due to the weather. I thought for sure it was slow me down just a bit. I met up with Dr. Nitrous, Team Hathorne, and BGillis before the race. It was good to laugh and cut up before a race. This is something that never happens before a triathlon or a major running race. I really miss that.
The plan was to run the first mile sub goal, the second at goal pace, and then just hang on for the third and .1. The last mile and a half is a steady climb and a killer. My previous PR in this race two years ago was 20:31. I knew I was faster than that now, but the question was could I go sub 20.
My plan started off perfectly. I did 5:59 the first mile and felt great. I was cruising after mile 2 with a 6:24 pace. The steady hill started wearing on me, but I just kept focusing on the guy in front of me who was about 20 yards ahead. I knew I was in the front group, but didn't know how close. Mile 3 clicked in at 6:28 pace. I knew I had a chance at the guy in front so I threw down the hammer and took him just after the 3 mile marker sign. I was dying, but I hit my goal crossing the line at 19:46. First in AG and 5th overall. I can't get too exited about the placing because that's all about who shows up. I am stoked about going sub 20 for the first time.
I made it back to the house and got on the trainer for a while. The rain ruined my big brick day, but I can always do it tomorrow.
Instead, I had the distinct honor of cleaning house. Woo hoo.
The plan was to run the first mile sub goal, the second at goal pace, and then just hang on for the third and .1. The last mile and a half is a steady climb and a killer. My previous PR in this race two years ago was 20:31. I knew I was faster than that now, but the question was could I go sub 20.
My plan started off perfectly. I did 5:59 the first mile and felt great. I was cruising after mile 2 with a 6:24 pace. The steady hill started wearing on me, but I just kept focusing on the guy in front of me who was about 20 yards ahead. I knew I was in the front group, but didn't know how close. Mile 3 clicked in at 6:28 pace. I knew I had a chance at the guy in front so I threw down the hammer and took him just after the 3 mile marker sign. I was dying, but I hit my goal crossing the line at 19:46. First in AG and 5th overall. I can't get too exited about the placing because that's all about who shows up. I am stoked about going sub 20 for the first time.
I made it back to the house and got on the trainer for a while. The rain ruined my big brick day, but I can always do it tomorrow.
Instead, I had the distinct honor of cleaning house. Woo hoo.
Wednesday, March 11, 2009
Feeling Good, Feeling Fine, It's Brick time
Yeah, it's brick time baby! Build 'em up. This weekend will mark the first weekend in which I'll start peppering my workout schedule with weekend bricks. Now, I've been doing two-a-days for a while, but none in such a way that could be described as a brick.
With my first race being a Du, Powerman Alabama (8K,50K,8K), my weekends will be more Run/Bike/Run oriented. Don't worry, I'm still a fish during the week. I haven't forgotten the all important first leg of the triathlon. I am getting tired of smelling like the pool though.
This weekend I'm actually running my first 5K in two years! Yeah, wow. That's a long time. I typically don't run 5K's because they usually are held on Saturdays which are my long days, I have enough t-shirts, and they're kinda ZZZZZZZZZZZZZZZZZZZZZZ. But, this one is different. It's a half mile from the house and it'd be the perfect start to a good Du day. Run the race, bike ride, and return to run the course again. Not too bad. I'm a little faster now than two years ago, so I'm going for that all important PR and a sub 20 min finish. I've only ever done that on a track and that doesn't count. We'll see how it goes this weekend.
Dr. Nitrous and Team Hathorne are meeting me for the race and will complete the Du with me. Neither are quite in form right now so I plan on showing them my backside the whole day. They did it to me last year, so theirs is coming.
That's all for now. Tail winds to you all.
With my first race being a Du, Powerman Alabama (8K,50K,8K), my weekends will be more Run/Bike/Run oriented. Don't worry, I'm still a fish during the week. I haven't forgotten the all important first leg of the triathlon. I am getting tired of smelling like the pool though.
This weekend I'm actually running my first 5K in two years! Yeah, wow. That's a long time. I typically don't run 5K's because they usually are held on Saturdays which are my long days, I have enough t-shirts, and they're kinda ZZZZZZZZZZZZZZZZZZZZZZ. But, this one is different. It's a half mile from the house and it'd be the perfect start to a good Du day. Run the race, bike ride, and return to run the course again. Not too bad. I'm a little faster now than two years ago, so I'm going for that all important PR and a sub 20 min finish. I've only ever done that on a track and that doesn't count. We'll see how it goes this weekend.
Dr. Nitrous and Team Hathorne are meeting me for the race and will complete the Du with me. Neither are quite in form right now so I plan on showing them my backside the whole day. They did it to me last year, so theirs is coming.
That's all for now. Tail winds to you all.
Monday, March 2, 2009
Let's Get it On!
Now the title is not to be read in the "motown bedroom" type mindset. No it's meant to be read in the "Ring the bell, Game on, release the hounds" type mindset. I'm talking about Tri season and the training that ensues. I'm done training for running races and just being a weekend cyclist. I'm reading to start laying down some bricks and to hone in my multisport skillz. That's right "SKILLZ!"
I've committed myself to be in the pool no less than 3 times a week which is big for me. My weekly yardage isn't quite up to par with the rest of the tri world, but it's substantially more than I'm used to. Right now the goal is 2000-2500 yards through speed work, drills, and endurance sets. I did my first 1.2 mile swim on Saturday in 35:27 which I'm stoked about. Now the goal is to be able to do that at about 70-80% effort.
Today was a speed session workout which I haven't done in an embarrassing number of months. My muscular endurance isn't quite what it used to be, but hey, that's what training is for right?
Biking: Well I have to say that I'm loving my new trainer. Although being in Birmingham, AL permits me to ride all year round, I am enjoying the luxury of riding while watching HBO's Band of Brothers. Awesome awesome awesome.
Running: It's my go to sport right now. Endurance and speed is high. I'm trimming it back a little right now and keeping my long runs to 10 miles or less and only doing speed work on 5 miles or less. Going to need a new pair of shoes soon.
Weight, nutrition: Well, I've given up sweets for Lent so that should help. I'm still about 8-9 pounds off my ideal lean race day weight, but I'm cool for now.
That's all for now. Happy training and tailwinds...
I've committed myself to be in the pool no less than 3 times a week which is big for me. My weekly yardage isn't quite up to par with the rest of the tri world, but it's substantially more than I'm used to. Right now the goal is 2000-2500 yards through speed work, drills, and endurance sets. I did my first 1.2 mile swim on Saturday in 35:27 which I'm stoked about. Now the goal is to be able to do that at about 70-80% effort.
Today was a speed session workout which I haven't done in an embarrassing number of months. My muscular endurance isn't quite what it used to be, but hey, that's what training is for right?
Biking: Well I have to say that I'm loving my new trainer. Although being in Birmingham, AL permits me to ride all year round, I am enjoying the luxury of riding while watching HBO's Band of Brothers. Awesome awesome awesome.
Running: It's my go to sport right now. Endurance and speed is high. I'm trimming it back a little right now and keeping my long runs to 10 miles or less and only doing speed work on 5 miles or less. Going to need a new pair of shoes soon.
Weight, nutrition: Well, I've given up sweets for Lent so that should help. I'm still about 8-9 pounds off my ideal lean race day weight, but I'm cool for now.
That's all for now. Happy training and tailwinds...
Wednesday, February 11, 2009
Tuesday, January 27, 2009
Pace Check
As mentioned in my last post, my long run on the 18th was attempted at race pace. This was done on very tired legs. Legs that were spent the day before pounding out 50 miles at break neck speed through the wind and the cold on the bike. So there's my excuse. I finished my long run at a 7:13 pace, or should I say it finished me. I was totally spent and exhausted. I limped through the next few days and gave my body some much deserved rest. I picked it up again on Wednesday with my regular scheduled runs. Legs felt fine and recovered.
This past weekend, I switched it up a little and did my long run the day before my ride. I ran with a group of seasoned runners, one of which is OMG fast. We started the Mercedes 1/2 Course at a respectible 7:45 pace and gradually picked up the pace throughout the run. Felt fine the whole way. Mile 9 was at a 7:12 pace. Mile 10 was at a 7:05 pace (race goal). I still felt great so at mile 11, I decided to see what I had for the last two miles. Brad, the OMG fast runner, paced me the whole way. I was hoping to pop him, but he held strong. I pushed mile 12 at 6:45, and he countered by upping the pace to 6:30 at the start of mile 13. I couldn't do it. He had me cold. He's a great runner, and I was just a pretender. I dropped it down to 6:45 and let him go. We finished the run with me gasping for breath and him jogging a few laps around the block. I was happy that I had good leg strength in the end and am feeling confident about the race in 3 weeks. It's time to taper it back a little and go in strong.
This past weekend, I switched it up a little and did my long run the day before my ride. I ran with a group of seasoned runners, one of which is OMG fast. We started the Mercedes 1/2 Course at a respectible 7:45 pace and gradually picked up the pace throughout the run. Felt fine the whole way. Mile 9 was at a 7:12 pace. Mile 10 was at a 7:05 pace (race goal). I still felt great so at mile 11, I decided to see what I had for the last two miles. Brad, the OMG fast runner, paced me the whole way. I was hoping to pop him, but he held strong. I pushed mile 12 at 6:45, and he countered by upping the pace to 6:30 at the start of mile 13. I couldn't do it. He had me cold. He's a great runner, and I was just a pretender. I dropped it down to 6:45 and let him go. We finished the run with me gasping for breath and him jogging a few laps around the block. I was happy that I had good leg strength in the end and am feeling confident about the race in 3 weeks. It's time to taper it back a little and go in strong.
Monday, January 19, 2009
Tough Weekend
I feel nothing but wasted this morning after a tough weekend in the saddle and pounding the pavement. Couple that with a 12 hour session with Dell-On-Call last night trying to fix my lap top, you can put a fork in me cause I'm done.
Saturday morning's BBL ride was moved back from 9 am to noon to give the day a chance to warm up. It didn't happen. The temps were in the 20's and there was no sun to be found. The ride is supposed to be a fairly tame pace until we hit the attack zones, but that was not going to be today. It seemed everyone was looking to end the ride as quickly as possible by pushing the pace. With Cat 1's and 2's setting the pace, everyone suffers and tries to hang on. The pace put me in no position to play during the attack zones. I kept finding myself pushed of the back of the main pack riding in no man's land between the contenders and the pretenders. Such is life. By the end of the ride, I was just ready to end it and call it a day. My legs gave in to the harsh temps and failed me way before the ride was over. I was happy that the ride was shortened to 50 miles instead of the normal 60. No pride in this one. I just sucked it up.
Sunday I hit the Mercedes Marathon course for a little test to see where my fitness level was at. I could still feel the effects of yesterday's ride so I knew that I'd have a little * by whatever time I posted. The goal was to run the half course at race goal speed and see how I held up. Race goal is a 7:05 pace. All my training runs at this pace have felt pretty easy but I have run that pace longer than 7 miles. Fatigue stared hitting me at mile 3 and I knew I was in for a tough run. Having to push hard on the slight inclined downtown streets of Birmingham let me know I was going to struggle later on the hillier spots. And I did. I felt my tired quads the entire way. I managed to put in a strong effort though with a 7:13 pace. Not where I wanted to be, but I have to think that with fresh legs I could have been a lot closer. Time to rest and recover now, my least favorite part of training, but right now it's the most important.
Tailwinds....
Saturday morning's BBL ride was moved back from 9 am to noon to give the day a chance to warm up. It didn't happen. The temps were in the 20's and there was no sun to be found. The ride is supposed to be a fairly tame pace until we hit the attack zones, but that was not going to be today. It seemed everyone was looking to end the ride as quickly as possible by pushing the pace. With Cat 1's and 2's setting the pace, everyone suffers and tries to hang on. The pace put me in no position to play during the attack zones. I kept finding myself pushed of the back of the main pack riding in no man's land between the contenders and the pretenders. Such is life. By the end of the ride, I was just ready to end it and call it a day. My legs gave in to the harsh temps and failed me way before the ride was over. I was happy that the ride was shortened to 50 miles instead of the normal 60. No pride in this one. I just sucked it up.
Sunday I hit the Mercedes Marathon course for a little test to see where my fitness level was at. I could still feel the effects of yesterday's ride so I knew that I'd have a little * by whatever time I posted. The goal was to run the half course at race goal speed and see how I held up. Race goal is a 7:05 pace. All my training runs at this pace have felt pretty easy but I have run that pace longer than 7 miles. Fatigue stared hitting me at mile 3 and I knew I was in for a tough run. Having to push hard on the slight inclined downtown streets of Birmingham let me know I was going to struggle later on the hillier spots. And I did. I felt my tired quads the entire way. I managed to put in a strong effort though with a 7:13 pace. Not where I wanted to be, but I have to think that with fresh legs I could have been a lot closer. Time to rest and recover now, my least favorite part of training, but right now it's the most important.
Tailwinds....
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