QuickSilver's Training Log 2010-2011

Swim Mechanics 11/16/2010

2010-11-18T23:23:00.000-08:00

Form work, 10 minute

No dropped elbow, early catch, hold glide position and let the rear hand catch up.

Pacing Run TM 11/17/2010

2010-11-18T23:20:00.000-08:00

10 miles 1.21 @ 8:10mm

10.29 1.26 with 5 minute cooldown

note that 3:45 only requires 8:30s. 8:10s will actually yield 3:35.

moderate pace is already at 8:25s so just work on consistent pacing at 8:30 on the TM

Core 11/15/2010

2010-11-18T01:10:00.000-08:00

Worked on weights, standard sets. 1.5 hours

Pacing Pace 10/30/2010 -- Dallas

2010-11-18T01:05:00.000-08:00

14 miles at 7:46 mm.

Pacing Pace 10/24/2010 -- Dallas

2010-11-18T00:52:00.000-08:00

18.65 in 2:41

Covered first 9 miles at 8 mm. The rest were survey for new places to run in. 18 miles

Pacing TM 10/19/2010 -- Dallas

2010-11-18T00:44:00.000-08:00

60 minute run on TM, slowly because of unfamiliar equipment.

Pacing Pace 10/16/2010

2010-11-18T00:42:00.000-08:00

8 X 10, 7:50mm avg Seaport

Pacing Pace 10/14/2010

2010-11-18T00:38:00.000-08:00

8 X 6 7:47mm average. Seaport

Pacing Pace 10/9/2010 Kona

2010-11-18T00:33:00.000-08:00

9 X 14, was done to find Whitney on the IM Kona run course. Ran in the dark, but it was spirited. Pace was roughly 9:30mm when I was running.

Pacing Pace 10/7/2010 -- Kona

2010-11-18T00:31:00.000-08:00

6 miles at 8mm
6 miles at 9:30mm

Hot, and ran out of water after 6 miles. Got water at the turnaround in KK Hotel.

Stopped and got a mug on the way back. Was slower in the last 6 because the 2 mugs were heavy.

Pacing Pace 10/5/2010

2010-11-18T00:29:00.000-08:00

8 X 10, 7:47mm avg Seaport

Pacing Pace 10/2/2010

2010-11-18T00:26:00.000-08:00

8 X 10, 7:58mm avg Seaport

Cycling trainer big ring workout 11/17/2010

2010-11-18T00:09:00.001-08:00

60 minutes, big chain ring, moderate effort. Last 10 minutes standing. 5 minute cool-down.

Catch-up run 11/12/2010 -- Cherry Hill, NJ

2010-11-18T00:06:00.001-08:00

18-miler in 2:56. Around 9:30mm.

Was technical--ran many sections on the grass, and had to hug the rails several times. Tough on the quads. Good after 8 days of no workouts.

Pacing Dial-in TM 16 miler 11/16/2010

2010-11-18T00:03:00.000-08:00

2:10 16.00
2:15 16.39 with 5 minute cooldown

Concentrated on feel in the legs and core, not so much with the lungs. Was fine after the run.

Pacing Pace Run 10/2/2010

2010-10-02T19:20:00.000-07:00

Moderately successful. The trick was to start at pace from the first mile while holding on to a bottle of water and a stick to simulate a pacer sign.

I tried to keep things even, but got moderately faster in the back-end. Not too bad thoug...h.

1:22:38 10.36 miles average 7:58mm max 6:26mm
8:21 8:03 8:00 7:56 7:53 7:56 7:52 7:51 7:52 7:46 (record only the 10 miles)

I did feed half-way through and finished my water fairly quickly. The water situation probably needs addressing.

I think the 6:26mm I clocked near the light at Shelter Island. No reason--just forgot maybe.

Supposed to be a rest weekend after Tahoe, but this short pacing run was cool. I finished so quick it didn't feel like I did anything at all today. Nice!

Core fit weights 10/1/2010

2010-10-01T22:23:00.000-07:00

Daily core fitness

Core Fit Weights 9/30/2010

2010-10-01T00:24:00.000-07:00

Ab lift 3 X 12, 25 lbs (raised stiff arms, lift chest at the abs area on the bench)
Leg raises 3 X 12, 25 lbs (weights on thighs, lift legs up)
Midfoot raises 3 X 12, 25 lbs (weights on thighs)

Focus is to concentrate lighter weights on the core frame.

Weights 9/30/2010

2010-09-30T23:44:00.000-07:00

Core weights--lighter on the 50lbs chest press 3X8 instead of 3X12. Other than that, normal sets.

Run 9/26/2010

2010-09-30T23:43:00.002-07:00

Tahoe Super Triple. 72 miler, DNF at mile 52.5 around Homewood. 16:41 starting at 10PM

Run 9/25/2010

2010-09-30T23:43:00.001-07:00

Tahoe Super Triple. 26.2 4:39

Run 9/24/2010

2010-09-30T23:42:00.001-07:00

Tahoe Super Triple. 26.2 5:20

Run 9/18/2010

2010-09-19T20:40:00.000-07:00

Looked forward to this run all week. Easy and breezy run--no point going beyond slow cruise. Went to Shelter Island and also sampled a few hills in Point Loma. My legs and lungs were willing so I ran a late series of 3 miles close to a negative split--8:15, 8:16, 7:47. I was careful not to tweak my neck, so I didn'...t do that Ed lean today. Shoot--I'm not even tired.

Core 9/15/2010

2010-09-15T23:45:00.001-07:00

Easy feeling out session with weights. Tightness on right shoulder, but was able to do one set using 35 lb weights. Half the set anyway.

Bike mechanics 9/15/2010

2010-09-15T23:43:00.000-07:00

Easy spin for 30 minutes at lowest gear.

Run 9/15/2010

2010-09-15T23:40:00.000-07:00

6 mile TM run. 57:30 or 1:02 with 5 minute cooldown.

Slow ramp-up, 14 mm for first mile. Started bumping from 6 to 6.2 to 6.4-6 then 7 7.2 7.4-6 8. Negative split run in other words.

Made sure I didn't aggravate my shoulder.

Injury -- 9/7/2010 to --

2010-09-13T11:51:00.000-07:00

Shoulder-blade upper-back, neck spasms/pain. Couldn't move my head without causing something. Little motion on the right side.

Probably from rubbing and cinching up my camelbak sack during the 50 miler. Also did start from a funny shoulder before the 50 miler (swim mechanics).

The inflammation peaked on 9/8 giving me little sleep over the past two days and on 9/8 even with an advil.

Was able to run on 9/9, but slowly. I then got some extra-strength aspirin for 9/11-9/12. NSAIDs actually.

On 9/11-9/12, avoided most lifting and even exercise to give the body time to heal.

On 9/13, some residual spasms but almost gone. Taking another aspirin to help it along.

Track 9/9/2010

2010-09-13T11:49:00.000-07:00

We did 200x2 Z2, 1600 Z4 three sets with 10 seconds rest in between. I did nowhere near those zones.

Ran the three loops of the first Z4 by myself. I then caught up to Christiane and Mona, and decided to draft off the ladies. Yeah, that's... right! The German pacer got us in sub-8 in the two Z4s. Mona and I then completed the last Z4 around 9.

Josh was of course flying soon after the group chasing after Matt Harder. Jay was staying a few seconds behind Josh and Eric behind him. Kasia and Jeanie teamed up and ran consistently. Sarah zipped by Mona and me in the last Z4, showing her AFC stuff; an eventual BQ beckons. Whitney and crew worked and worked--so consistent!

Darn it. Plenty more people there, but I don't know many of the new runners. Ugghh. Did congratulate Natallie for her great finish at Disney Half. And ran with Rachel for at least 3 loops; she's got some fun running stories to tell. Thanks!

Stopped by Cafe Europa with Jay, Christiane, Mona, and Gary. The time just passed so quickly--so much fun and great conversation. I had the White Sea Bass (yes, need to eat right), and finished off by sharing crepes with Christiane. Coffee too. Thanks for the wine, Mona! You are the greatest!

Anyway, we are predicting a 5:30 for Christiane at the Big Kahuna this weekend. Can she? Stay tuned. We ask plenty from our super-tough St. George Ironmen.

I hope I get some sleep tonight. I don't want another stare-down contest with advil early in the early morning.

Thanks all for the great fun at track. Thanks Felipe! Like always!

Run 9/6/2010

2010-09-06T21:50:00.000-07:00

53 miles.

11-12mm consistently.

Gu at 6, 12, 18, 24, 40, 43, 48.

Stopped over at BK and ate 4 chicken sticks and 4 fries, with soda. Didn't eat much because I was worried about upsetting my stomach. The food actually kept me energized from miles 30-41.

When I did a pit-stop, always made sure to walk at least .5 miles before resuming the running. Also made sure I downed liquids consistently.

Did a trick--for every mile I walked, I would run 6 miles. Worked quite nicely.

Completed in 10:17, Wall was 11:00. Turn around was Coronado at 26.2. This represented the second of two long long runs in prep for Tahoe. Just triples now at 12 and 13. Plus the usual series during weekends.

Swim mechanics 9/5/2010

2010-09-05T20:57:00.000-07:00

2 hours, 4415 yards.

Easy strokes.

Run 9/4/2010

2010-09-05T10:29:00.001-07:00

Run around SD Bay. 23.5 miles. 3:41, faster by 3 minutes.

Stomach was sloshing about. Total time spent at stops 15 minutes, Total difference between wall time and run time was 15 minutes.

Still able to run with a full and sloshing system. Just kept the up-and-down motion tiny.

Negative split in the last 6 miles--from 9 to 8:36 8:24 8:58. Felt really good and had fresh legs after.

Track 9/2/2010

2010-09-02T23:20:00.000-07:00

I got confused with the word "progressive". To me, it is a change of pace within a set distance. Progressive Z2-Z4 applied to a series of 3x400s is better described as a 400 Z2, 400 Z3, 400 Z4 to a simpleton like me. Anyway, once I got g...oing Z2-Z4 in the first 400, soon enough I got yells to slow down saying that I wasn't running a Z2. Which I wasn't. Too funny.

So throw out the next 2 400s because I ran them at Z3. Was still thinking about what the word "progressive" meant. The next 3x400 Z3, I ran at 6:38 average. The next 3X400 Z4 after that I ran at 5:50 average. The 1M Z3 truthfully I ran at Z2--7:45. The next 1M Z4 I ran at Z3--6:45. Ehhh....

Not a total loss, because I got to play with running at Z4 mid-5s.

Swim mechanics 9/1/2010

2010-09-02T01:12:00.000-07:00

30 minutes, 1050 yards. Window at 5.

Boy, I needed that. Been a while. Need to do this twice a week, for a total of 2 hours until November. Then go higher.

Weights 9/1/2010

2010-09-01T23:52:00.000-07:00

3 standard sets. Completed in 62 minutes instead of the usual 90. Really stayed on it.

Run 9/1/2010

2010-09-01T22:36:00.001-07:00

10.35 mile TM. Easy 6mm. Total time 1:47.

Run 8/31/2010

2010-08-31T20:23:00.000-07:00

10.35 mile TM. Easy 6mm. Total time 1:47.

3 X 10 this week, plus the 23.5 miler this weekend.
Need to stay within 10mm for the TM and resist making it a negative split thing.

Maintenance 11/16/2009

2009-11-17T01:08:00.000-08:00

1 hour workout set

Workout 11/15/2009

2009-11-16T09:38:00.000-08:00

1 hour swim mech 2450meters
1 hour bike spin 21.2miles 93 rpm
1 hour maintenance (weights)

Summary:

In the bike, I alternated a few minutes up and 10 minutes in aero. Seems that the settings are better.

Swim 11/7/2009

2009-11-07T17:00:00.000-08:00

Was supposed to be a hanging out swim, but it evolved into an endurance event. The 50-yard lanes were open!!!

Did 2 X 100 warmup.

And then did 42 X 100 steady.

Got used to the water and lane length quickly. I did go into a sneezing fit after (the usual) and then my tummy was somewhat upset. Yep, ingest too much air as well.

That is over 2.4 miles in 1:30s! Great race simulation sans the wetsuit!

Track 11/5/2009

2009-11-07T16:57:00.002-08:00

3 X 1200 Z3 @20
3 X 800 Z3 @20
3 X 400 Z3 @20

Slower, could only do 6:50 average overall. Must have been the ethnic food.

Core workout 11/4/2009

2009-11-07T16:57:00.001-08:00

V-ups are getting easier.

Spin 11/3/2009

2009-11-07T16:54:00.000-08:00

Regular spin workout. Brought my tri bike. Adjustments are working well--can stay on the saddle much longer and also stayed on the aero bar most of the night.

Maintenance 11/2/2009

2009-11-03T01:09:00.000-08:00

Weights

3 X 12 X 35, chest press
1 X 4 X 50, incline overhead press
3 X 12 X 35, tricep overhead press
3 X 12 X 35, bicep curls
3 X 12 X 25, seated curls
3 X 12 X 20, short sit-up with weights
3 X 12 per side, front, side plank reps

Century 10/31/2009

2009-11-01T02:41:00.000-08:00

Did the AZ loop 3 times.

First loop, 19.8 miles average 85 rpms. 1:54
5 minute stop
Second loop, 18.1 mph average 74 rpms 2:04
7 minute stop
Third loop, 17.8 mph average 72 rpms 2:07

Was a little tired. I think the bars maybe too low because it stresses out my thighs. I need to raise it one step up. Also prevented me from being on aero because it actually hurt to be that aggressively positioned.

Had 2 bottles of 1 part Perpetuem. Used up 1.5 bottles. Didn't prevent the hunger from coming up. I fed on Gu on the second loop at :20 and then 1:20; third loop at :25 and 1:25. Worked well. I also had a root beer soda in the 7 minute stop. It was great. Had two bottles of water, which I dutifully emptied.

The new saddle works great! Nothing hurt, except that you still need to sometimes get off the saddle just from being on that seat too long.

The way out was 1 gear lighter than the way in. So my speeds going out was 19.4, 17.5, 17.2; on the way in was 22, 19, 19. Was super-glad I got this done!

Core fit 10/28/2009

2009-10-30T01:44:00.000-07:00

1 hour core fit. Many many sets.

Bike mechanics 10/29/2009

2009-10-30T01:35:00.000-07:00

1 hour at 92 rpms.

Installed new seat which is working really well. Adjusted the handle bar assembly 2 rings down (lower) on the stem. This was a result of feeling like my upper arm was supporting my body at a hard angle forward. By lowering the handle bar, I allow my upper arm to rest on the pads almost vertical. Also moved the pads outside and back. This is so the elbows naturally find the pads while aligned in an inverted V, the elbows shielding the legs inside the arrow.

The only curious thing now is that my leegs are now touching my tummy a little bit. Got to get used to that. But with the latest tuning, I was able to handle more RPM with little change in effort. The bike feels really good!

Track 10/29/2009

2009-10-30T01:34:00.000-07:00

Boy it hurt, but it hurt so good.

Did

4 X 400 Z2 (10 sec rest) at avg 7:05 minute mile pace (target 7),
5 X 400 Z3 (20 sec rest) at avg 6:15 pace (target 6:15), and
6 X 400 Z4 (30 sec rest) at avg 6:00 pace (target 5:50).

The faster people were glad to see me come out and play. Led them most of the way until the second Z4, and then I was content with tucking in until the finish. In the last Z4, I did a celebration run and let them go 50 feet ahead which wasn’t too bad overall. I was consistently under the rest times in-between. I totally nailed this workout. Which isn’t often.

Swim mechanics 10/28/2009

2009-10-30T01:33:00.000-07:00

6000M in2:12:09. W 5 like always.

Full support for neck. Uneventful. 5500 in 2:00:00.

Workouts 10/26/2009

2009-10-27T01:46:00.001-07:00

Swim mechanics 2200M in 56:29

Notes: Made sure my head was supported and held up or side-to-side movements to a minimum. Seems okay overall--no stiffness.

Bike mechanics 42.6 miles ergo 91rpm 2 hours

Notes: Adjusted bike--shortened aero (allow better support of weight and elbows) , widen pads (made breathing easier), raised the seat a little (so that my legs were not brushing against my belly and that my legs are free to spin. I also shifted the angle of the aero bar so that the wrist is straight when the elbows are resting on the pads.

I think I should have made these adjustments a long time ago. It seems logical now, but I needed these simple tweaks to make aero more comfortable. Which is why I have been avoiding it all the while. I stayed on aero position for the full 2 hours!

I need to buy a new bento box, a new helmet, and a split seat. Also need to have the bike fine-tuned for the race.

Summary:

First hard workout in a while after I tweaked my neck muscles last Wednesday. It is still there (twitches when I swallow), but it is not preventing me from the swimming motion or the cycling endurance. Keep working at it!

Swim Mechanics 10/20/2009

2009-10-23T15:06:00.000-07:00

5509M in 2:00

Worked on keeping the pace per 100 at 2:15 or less.

I had stiff muscles (upper left, back and also neck) after. Might have been overdoing it a bit.

Swim Mechanics 10/18/2009

2009-10-23T15:05:00.001-07:00

6000 M in 2:45.

Easy work.

Century 10/17/2009

2009-10-17T21:29:00.000-07:00

Did the AZ loop 3 times. The strategy is to keep the cadence high (or work harder to the turnaround) and enjoy the speed on the way back. There is a slight climb, but you can still maintain 18.5 mph on those short climbs.

Feed on Gu about 1:20 in, and then 2:30 in. Got really hungry at the second turnaround so I hopped off and got some food. Enjoyed the Myoplex, but it is milk-based. I can't have those on the ride.

Got 20mph on the first loop, 18.5 on the second loop, and 18.5 on the third loop. I was able to do high cadence in the first two loops (94 rpm), but around 84 to the third turnaround and then 77 on the final way back. The trip back on all 3 loops was around 21 mph.

I did ride my tri bike versus the road bike this time to mimic race conditions. Still have an issue with aero like I always do.

Need the mount for the water bottles on the back (pack 4). I also got nauseated at mile 90, which I treated by just staying off any gels or food until I landed. I got off the bike fine, a little hungry but at least not nauseated.

Oh yeah, did get a cramp on the inside left thigh when I tried to get off the saddle at mile 95. I just waited it out; narrower movement range in the later miles.

Overall, a successful simulation of the AZ bike. Total ride time was around 5:55. I did consciously set out to do a tempo ride which is less effort than true race speed. Pretty successful with that as well.

Workouts 10/16/2009

2009-10-17T21:27:00.000-07:00

2 hours high spin
30 minute run mechanics

2 hour high spin at 94 rpms and 44 miles (avg 22.2 mph).
30 minute run was easy at 2 miles.

Workouts 10/15/2009

2009-10-17T21:23:00.000-07:00

Track 1 hour
5000M swim mechanics

Track 4 X 400 Z3, 1 X 3200 Z4, 4 X 400 Z3. Got a couple of 6:12s and 6:15s in the 400s. Got 6:26 and 6:39 for each mile in the 3200. Not too bad.
Swim 5000 in 2 hours

3-2-1 10/14/2009

2009-10-15T01:12:00.000-07:00

2 hour high spin 90 rpm (3)
1 hour core fitness (2)
40 minute run (1)

2 hour spin at 94 rpms.
Core fit was uneventful. A few young women attending.
Started slow in the run, but got faster chasing rabbits.

3-2-1 10/13/2009

2009-10-15T01:09:00.000-07:00

5000m swim mechanics (3)
1 hour spin (2)
30 minute run (1)

Completed 5000m in 2 hours
My legs were feeling it in the spin (residual from the marathon)
I started out 10-11mm in the run, but then gradually got to the 7:15s

Maintenance 10/9/2009

2009-10-11T21:17:00.000-07:00

30 minutes on TM, 9% grade, 1mph. Walk with 5 lb weights each arm, curls.

3-2-1 10/8/2009

2009-10-09T09:39:00.000-07:00

5000 Swim mechanics (3)
1 hour track (2)
30 minute bike (1)

5000 swim done at 11-1. Falling asleep. Got it done in 2:15, slow partly because of the falling asleep part. Do it earlier.
30 minute bike--lowest gear, man erg, 82 rpms
1 hour track. Just easy running with Eleanor for 1 hour. Doing the sets but not very fast. 4 X 1200, 20 sec rest. 4 X 400 (3oo Z4, 100 Recovery).

3-2-1 10/7/2009

2009-10-08T13:15:00.000-07:00

2 hour bike, high spin (3)
1 hour core (2)
30 minute run (1)
15 minute swim mech (0)
15 minute maint (0)

2 hour bike, 90 rpms. Very late (did some food shopping before).
1 hour core. Still a problem with v-holds.
30 minute run. Ran to the lifeguard tower with C.

Ran out of time for the zeros. Catch up tomorrow.

3-2-1 10/7/2009

2009-10-07T08:49:00.000-07:00

5000m swim mech (3)
1 hour spin (2)
30 minute run (1)

5141m was completed in 2:00. Uneventful.
1 hour spin--kept 80% at 140-200watts. max wattage for sprint was 300watts or 25mph.
30 minute run--was wanting to jog it, but my legs felt limber enough to let loose. Did 7:15s for 3 miles.

Tommorow, core (2) run (1) bike (3). (0) maint (0) swim mech.

3-2-1 10/5/2009

2009-10-06T01:26:00.000-07:00

30 minute run (1)
2000M swim mechanics (2)
120 minute bike mechanics (3)

30 minute run--2 miles. Stiff, but got better when the muscles warmed up. Right calf.
2000M swim mechanics--50:42. Uneventful
120 minute bike mechanics--27 miles. 1st hour was heavy gears, mostly off the saddle 31 rpms 150 draft lowest gear. 2nd hour was 50 draft 3rd easiest gear 80-90 rpm.

Tomorrow, we do the 30R (1) 60Bike (2) 5000Swim (3)

Bike mechanics 10/4/2009

2009-10-05T12:35:00.002-07:00

60 minutes.

Return to setup adjustments and work detail. Some readjustments as far as CV coming down from altitude. Legs readjusting as well.

Swim mechanics 10/4/2009

2009-10-05T12:35:00.001-07:00

5000M.

Easy strokes 2:00:07.

Swim mechanics 9/30/2009

2009-10-05T12:31:00.000-07:00

2000M.

Easy strokes. 45:18

Track 10/1/2009

2009-10-03T00:17:00.000-07:00

16 X 400 Z3 @ 20 sec rest

1:50s first 8 or 6:50 pace, 1:43 second 8 or 6:28 pace

Muscles were a bit stiff so I was surprised I could run fast.

Core workout 9/30/2009

2009-10-03T00:16:00.000-07:00

A little stiff. Couldn't hold the side planks because my side muscles were too tired. 1 hour at Studio Michelles.

Run 9/27/2009

2009-10-03T00:15:00.002-07:00

Tahoe Triple Day 3, 26.2 miles

Run 9/26/2009

2009-10-03T00:15:00.001-07:00

Tahoe Triple Day 2, 26.2 miles

Run 9/25/2009

2009-10-03T00:14:00.000-07:00

Tahoe Triple Day 1, 26.2 miles

Century 9/19/2009

2009-10-03T00:13:00.000-07:00

IMLP course.

7:30 for 112.

Track 9/17/2009

2009-09-17T21:05:00.001-07:00

Talking about track--yep, I crashed and burned alright. A teleconference ran late, so had a late lunch as well. Too close to the track workout. It was stomach cramps -city! Really ugly!

1600 Z3 6:40 (pace 400 6:50 400 6:40 400 6:30 400 6:30)
400 Z4 6:08
400 Z4 12:00 (stopped mid-way, cramping badly)
400 Z4 6:29 (slow out, but followed one of the fast guys in)
400 Z4 5:34
400 Z4 5:44
400 Z4 6:09
1600 Z3 8:00 (pace 400 9:30 400 8:15 400 7:30 400 6:29)

Anyway, that's my story and I'm sticking to it!

Core + Run 9/16/2009

2009-09-17T00:35:00.000-07:00

1 hour core fitness at Studio Michelle.

I then did a 10 mile run to the jetty and back. It was warm, and my intended mph was 8:15. Worked really well.

Brick 9/15/2009

2009-09-17T00:30:00.001-07:00

6th gear from top, Did 80% 3, 4, 5, 6 minutes. Also did 8 fast efforts at 10, 15, 20, 30. My 80% was at 204 watts, speed at 24 mph. My pace and wattage just sort of settled at 204. Last week, my 80% was at 170 watts. Well, lighter gear last time too.

My hard effort produced about a 32 mph average. I was seeing 35 mph last time. Lost about 2 mph probably on account of my tired legs.

Did a 10 minute run after. Slow

Trainer 9/14/2009

2009-09-17T00:27:00.000-07:00

Tried the 2 X 20 thing on a course with about 2% grade each mile or so. I think I got 205watts average, but my rpms were real low.

I then did a 1-hour erg session, where I get 21.5 mph on about 77 rpms and 150 watts average. Not too bad. Need to work on increasing rpms to 90 and up.

Trainer 9/13/2009

2009-09-17T00:24:00.000-07:00

Because of IM Wisconsin tracking, I couldn't do much of anything else. So I just went for a trainer session.

3.10 mile continuous hill, 6% grade, lowest gear, 200% draft. Hard as hell to do. Could only generate about 100watts because of the gearing. Did ride out of the saddle for the most part.

I then did a 30-minute easy ERG spin after.

Century 9/12/2009

2009-09-17T00:21:00.000-07:00

Repeated IMLP course. I just took advantage of the downhills as much as I can and matched my effort with perceived energy. Gu at 50, 75, 90. About 3 bottles of water.

Completed the course in 7:30, 15 mph average. Did try to make sure it wasn't too stressful as far as the ride; instead I tried to work with my energy level.

Getting better!

OWS 9/11/2009

2009-09-11T19:41:00.000-07:00

La Jolla Cove, 1 mile

Whew--somewhat rough in the ocean. The swells weren't high but very consistently bothersome. Every other stroke was catching air. Some couldn't take the up-down motion so we spent shorter periods at each buoy. At least I know my sense of direction is pretty good--the buoys just show up in front of me after a certain time in the water. 1 mile, 42 minutes with 4 minutes at the buoys to collect everybody.

Track 9/10/2009

2009-09-10T20:40:00.000-07:00

Post-track workout report.

I couldn't sustain my usual Z3s at 6:30, so I decided early on to try to get some fast 400s in and just rest in-between. Weird stuff going on in my body.

0400 Z3 6:28
0800 Z3 7:47 7:47/7:47
1200 Z3 6:36 ~5:55/8:00/~5:55
1600 Z2 9:13
1200 Z3 6:29 ~5:55/8:00/~5:55
0800 Z3 7:36 ~5:55/8:30
0400 Z3 6:02

So I wasn't sticking to the workout today. Instead, I tormented the faster guys by buzzing by them while they stick with the upper Z3 pace at 6:10 or something. A few did decide to use me as a rabbit today, which is all good.

Core fitness 9/9/2009

2009-09-09T23:31:00.000-07:00

1 hour core fitness. The class was packed. Darn V-holds again.

Almost didn't make the class. Wasn't feeling up to it. Did skip my usual run after.

Brick 9/8/2009

2009-09-09T07:43:00.000-07:00

Brought powermeter again. Stayed at 3 gears up mostly. 80% power at around 170 watts (3o mph). 100% power at 205 (35mph). Sprint was 330 (42 mph average, max 47).

Hard workout, and couldn't add to it after.

Short run with Sarah.

Century 9/7/2009

2009-09-09T07:41:00.000-07:00

IMLP course--getting acquainted. 8:12 for 112 miles.

Lots and lots of hills! Didn't worry too much about speed or effort. Just getting it done.

First of 3 planned in September.

Brick OWS/Run 9/6/2009

2009-09-09T07:38:00.002-07:00

Swim entry and exit at Fletcher Cove today. It was the right day for it, because the wave sets were high and consistent.

Anyway, in the first set I got pummeled by a 5-set breaker and almost lost my goggles. Drank plenty of sea water. For the sets after, I timed it just right so there were no more mishaps. Water temp was about 70, but there was a current in the middle that was easily 5 degrees warmer. Don't know how that is possible.

Did a faster 45 minute run up the coast. Traveled further out than usual--plenty of people running and biking this holiday weekend.

Blog update:

Doesn’t happen often. I remember the last time it happened–I was scuba-diving and had all this gear. Worse–it was a night dive. We almost canceled the dive because people were losing equipment.

Fast-forward to today. We went into the water confidently; we’ve done this workout before. Entry into the surf, swim to the buoy 300 meters away, and then exit. Repeat 3 times. The water was crisp and clear. But the waves and wave sets were unusually high and consistent.

It must have been a timing thing but I found myself in a churner as I tried to swim under the first wave. I poked my head out, and the next one hit. Then a monster proceeded to turn me the other way around. The next one tried to take my goggles off. And the last one sorta hit me on the back of the head for good measure. I never drank so much seawater in literally a minute.

The group at this time was split into two, those who escaped that nasty set and those who didn’t. The latter would have a really long workout from the fatigue (their faces would show it afterwards). I decided that I had drank too much water, and I went back to the shore to collect my thoughts. When it comes to the ocean, don’t mess around with your safety! After a few minutes of gettting the salt water taste out my mouth (and somehow remembering what the tequila tasted like the night before) I went in after watching for smaller wave sets.

The rest of the workout proceeded normally. No more issues. There was a warm current in the middle there, a good 5 degrees warmer than the surrounding water. There was a point when the receding water near the shore made me think I’d never get to the shallows, but I laughed when the water cleared and I noted that I was in 3 feet of water. Duh! For my silliness, a big wave smacked me in the behind so I had to get out of there quick!

So, I did get schooled by a 5-set wave break. Dude, it doesn’t happen that often. But it woke me up to the fact that these unprotected zones need to be respected. We become very comfortable entering the wilds, when we should look out for the things that nature will throw at you just because. I learned my lesson well!

Swim 9/4/2009

2009-09-09T07:38:00.001-07:00

1.5 mile OWS.

Post-OWS report: the water was unbelievable! 75 degrees. Super-calm, super-clear. I was going to do buoy-to-buoy for 1.5 miles, but the younger ladies wanted to swim from cove-to-shore (same distance). I obliged. Simply awesome! 1:08 total with about 5 minutes in stops.

I did make a detour when I thought a guy on a paddle board was an upright buoy. He was going the other way and I was sensing that my swim was getting longer. Duh! Okay, it was a bit hard to see through the glare. My moving target probably costs me about 100 yards extra.

Long labor day weekend! Cool cool cool!!!

Track 9/3/2009

2009-09-09T07:35:00.000-07:00

Track workout tonight. 3-400s, 3-800s, 1-1600. Z2, Z3, Z4 progressive. Hope the heat and humidity won't be as bad as last night.

Reporting from track--slow, but I stuck with the program. The idea was to get progressively faster. I run these things without a pacer or group. I become the rabbit in the late stages because that is when my endurance come in. Maximum pace recorded was 4:56; backed off when I heard myself think "Dude, that's too fast".

Noticed a bad habit coming back--slowing down at the curves. Tried to focus on going faster at the curves after that.

400 Z2 9:37 pace
400 Z2 8:39
400 Z3 6:40
400 Z3 6:59 (consciously forced myself to slow down to prepare for the Z4s)
400 Z4 5:59 (fell in with some fast guys who were running their last Z4)
400 Z4 6:05

800 Z2 8:25
800 Z3 6:53
800 Z4 6:43 (fail--fell below my baseline Z3 at 6:40)

1600 .25 Z2 8:25
1600 .50 Z3 6:53
1600 .25 Z4 6:33 (thought I fell apart here, but apparently not)

I know I don't need the speeds here for my IM. But it's just too much fun, and it helps me focus on the tri training when I also spend a set schedule on my running. It's a happy balance.

Core and Run 9/2/2009

2009-09-09T07:34:00.000-07:00

Endurance session.

Ran 45 minutes after--faster pace. Around 7:20.

Brick 9/1/2009

2009-09-09T07:32:00.000-07:00

Brought the power meter. Stayed in the 220s for 100%. Maxed at 47mph at sprint. Lower gears so the power output was higher.

Maintenance 8/31/2009

2009-09-01T12:12:00.000-07:00

Description:

2 hours, just messing with weights

Summary:

Used some of the heavier weights for the first time in a while. Did some work on the bosu ball (plank).

Brick 8/30/2009

2009-09-01T12:10:00.000-07:00

Description:

5 4-mile rides with 6 minute run, fast transitions. Ride is Z2, Z3, Z3, Z4, Z4.

Summary:

Took my time with the run. Got 204 watts average and about 20.6 mph average for the bike.

Run mechanics 8/29/2009

2009-09-01T12:08:00.000-07:00

Description:

21 miler

Summary:

Completed in 3:39. Was a little hard to stay focused because of the heat. Drank plenty of water.

Open water swim 8/28/2009

2009-09-01T12:06:00.000-07:00

Description:

Planned 1.5 mile swim

Summary:

No wetsuit swim. Should have worn one. Still a lot of stroke confusion, so better if I wear a wetsuit so that I can put the work in.

Got too tired before the quarter mile buoy, so I just called it a day and headed back. Water was warm at 71 degrees.

Track 8/27/2009

2009-09-01T12:04:00.000-07:00

Description:

Track workout planned. 2 X 400 Z2 and then 1 X 800 Z4. Repeat 4 times. It's going to be fun. Pure speed play if you ask me, since the HR is given plenty of time to come down before the next Z4.

Summary:

Boy, we west coast peeps melt at the first sign of humidity. I could only muster the following paces in the 4 X 800 Z4s: 6:12, 6:11, 6:24, 6:24. May have been distracted with work issues too. Lungs were fine; just wasn't 100% there at the practice.

Core Class & Run 8/26/2009

2009-09-01T12:02:00.001-07:00

Description:

1 hour core class
40 minute run

Summary:

Endurance-type, timed workouts.

Ran with Christiane--easy.

Bike Mechanics 8/25/2009

2009-08-26T01:14:00.000-07:00

Description:

6 X Power repeats 3 miles each

Summary:

Tougher to do on the same night as the spin. Anyway, did this:

HR 142.4-161 AW 202.1 MW 392 Time 6:36.14
HR 152.8-173 AW 221.1 MW 268 Time 6:23.57
HR 150.9-163 AW 209.7 MW 353 Time 6:29.14
HR 157.3-175 AW 221,7 MW 351 Time 6:22.72
HR 158.6-173 AW 221.7 MW 347 Time 6:22.93
HR 156.1-170 AW 211.0 MW 405 Time 6:30.14

Brick 8/25/2009

2009-08-26T01:11:00.000-07:00

Description:

1 hour spin
20 minute run

Summary:

Took the road bike. The workout wasn't too bad.

Ran the loop which was only 2.25 miles. Got 7:17, 7:34, 7:34. Faster--tracked Gene and Kent.

Bike Mechanics 2 8/23/2009

2009-08-24T01:02:00.000-07:00

Description:

Scheduled 90 minute hard gears

Summary:

Decided to do 4 3.10-mile long hill repeats. 6% grade. Similar to Torrey Pines, but longer.

HR 134-143 A-W 166.0 M-W 257 T 22:55.28
HR 145-163 A-W 183.0 M-W 223 T 20:59.9
HR 141-153 A-W 175.9 M-W 218 T 21:43.28
HR 141-151 A-W 174.9 M-W 219 T 21:49.4

Another good workout. Average speed around 9.0 going uphill.

Bike Mechanics 8/23/2009

2009-08-23T14:59:00.000-07:00

Description:

Try the IMAZ loop.

Summary:

I found the IMAZ profile on CT. I did one loop (56.1 miles):

2:43:59
average watts 201 max watts 264
avg hr 151 max hr 166
avg speed 20.5 max speed 26.4

Good workout. I'm sure I'll do 2 loops eventually. More power workouts for me. Maybe later.

Open-water swim 8/21/2009

2009-08-23T14:55:00.000-07:00

Description:

1.5 miles planned

Summary:

The whole group went together. The water was not well-behaved--high swells and currents. Rogue waves into the cove. We all decided 1 mile was enough and so it was.

I couldn't stand to be in the water longer than that. Maybe because it was a rather long and frustrating day at work (systems issues).

Followed Christiane in, who went into the rocks because of the waves. I caught a few while stepping, but easily got to the right side soon after. The lifeguards and a few swimmers were concerned for Christiane.

Bike mechanics 8/20/2009

2009-08-21T00:41:00.002-07:00

Description:

Power repeats x6

Summary:

Power Repeat 3.0 miles 202.4 A 340 M 6:44.14
Power Repeat 3.0 miles 203.7 A 387 M 6:44.75
Power Repeat 3.0 miles 222.3 A 361 M 6:29.53
Power Repeat 3.0 miles 222.4 A 404 M 6:30.31
Power Repeat 3.0 miles 223.0 A 352 M 6:29.96
Power Repeat 3.0 miles 227.3 A 341 M 6:27.82

Start strong and maintain gains in the middle prior to the false flats. You won't gain much in the false flats--just 5-10 watts, so it is essential to start hard to arrive at 220-plus at the end.

Track 8/20/2009

2009-08-21T00:41:00.001-07:00

I didn’t have energy and I was having some sinus blockage. That basically sums it up. Yeah, excuses excuses. Anyway, it’s in the record books. 8 X800s, Z3.

6:22 minute mile
6:27
6:49
6:54 (hmmm, I wonder if my throat was really bothering me at this point)
6:45
6:47
6:44
7:00 (includes a 15 second stop to clear my throat and sinuses)

That’s about a 6:43 average. I’m happy I got two sub-6:30s. My young teammate Chris was doing sub-5:30s today. He had a younger guy to run with who kept the pace high. Chris needs that kind of work to improve. We had fun talking about Worlds, especially about his idol U. Bolt of Jamaica who just smashed two world records.

Swim mechanics 8/19/2009

2009-08-20T00:32:00.000-07:00

Description:

Planned 3000

Summary:

Did 3000 in 1:11:02. Workout was short--2700. I added 300 steady to make it an even 3000. W5, steady 2:10 fast 1:45 recovery 2:30.