Friday, April 30, 2010

The last day of April

I swam 4k in the pool this morning. The main set was 8x150 0:20, 8x100 0:15, 8x50 0:10 alternating odds easy/evens fast. I started out strong and descended each set and overall speed throughout the workout. I think the anaerobic bike workout yesterday made it a piece of cake.

I went to physical therapy a few hours ago. They did some video taping of running/movements. Then they brought the fun. WOW!!! They gave me several exercises that lasted 20-30 seconds. The time may have been short not the intensity or shear challenge of coordination. I was dripping sweat from the 40 minute workout. It was comparable to a mod from Josh's Gorilla Grotto. My therapist looked at me and said, "No girly movements." I love being called out.

Just got off the phone with Guy. He is doing well. He bought a worthy vehicle. I never understood the need for a sedan if you are going to be a triathlete/bachelor. He got a nice SUV. I think the mid life crisis is over. The need for speed has finally subsided.

I am house sitting for two days, the dogs are gonna have a blast.

Thursday, April 29, 2010

A tough workout on the trainer today. It was 90 minutes with a focus on anaerobic repeats. The 3 minute intervals hurt more than the 2 minute intervals, even though my power numbers were higher for 2 minutes.

I finished the day off with an easy 30 minute run. The focus was on drills and technique. My hamstring is feeling so much better with the physical therapy.

Will Russell get voted off Survivor tonight???

Wednesday, April 28, 2010

Another lucky day

I almost slept in this morning. Almost. I had a great swim this morning of 4k. I didn't feel great during the warm up, so I wasn't sure if the set was doable. The main set was 5x100 on 1:35, 4x100 on 1:30, 3x100 on 1:25, 2x100 on 1:20, 1x100 on 1:15 descend all sets with the last one all out. I descended every set easily and made the last one with a few seconds to spare.

I snuck in a short nap before my afternoon run. As I was falling asleep, I heard hail hitting the window. I assumed that it would be a wet run. I headed out the door a little after 4 and saw the sun with a few clouds. The roads were kind of dry too. I ran a little less than 9 miles in an hour. I know the dogs were happy because I did not have to give them a bath. Maybe not the dogs, but definitely me :-)

Tuesday, April 27, 2010

2 days into the season

I swam 4500 meters yesterday morning. The main set was 7x400s. I went to PT at 1PM. They smoked me. A few new exercises. My glutes were tired at the end.

I swam 3300 meters nice and easy this morning. Lots of 200s, mostly IM. It was pouring outside, so I jumped on my trainer at 3PM. It was a tough 90 minute session. I quickly headed out for a 45 minute run with the dogs. 11 minutes into the run, I slipped on a turn and cut up my knee. I was a little nauseous for a couple minutes. I shook it off with blood running down my leg. 25 minutes into the run, I heard a coyote howling in the woods. It seemed like he was following us, especially since we running back toward the house. I lucked out with the weather. It was sunny for all of the run. It started to sprinkle as I was walking to my door. :-)

Sunday, April 25, 2010

Last weekend of off season training

I had drinks with the fastest athlete I know Friday night. Once home, I saw a text from Karen asking if I could get Lisa and her on to post Saturday.

I can tell my body has adjusted back to getting up early on a regular basis. I am now getting up around 530am on the weekends. After breakfast and playing ball with the dogs, I changed and met up with Lisa and Karen. I dropped into Aero right after the gate. I looked back after a few miles figuring they were on my wheel. I didn't see them anywhere. Since it was my last ride before I kick it into gear, I turned around and pulled them to Johnson Creek and back. It was a tough day with the pouring rain and wind from the south. On days like these, all you can do is smile. We even saw Crowieto at the Gas Station. He was pushing some crazy watts, 1000+. Too much for me.

I felt very strong on my run this morning. It's amazing how much my running has improved over the years. There were lots of cyclists out riding.

Tomorrow the season officially starts.

Friday, April 23, 2010

Tough swim this morning

It was a tough swim this morning. The main set was 2x100 very fast on 1:50, 50k fast on 1:05, and 50ez on 1:30. It was repeated 7 times through. This was done in short course meters. I was swimming with a Ted, who is very strong at the 100s and below. We decided to try and get faster each round. On the last round, we were too conservative for the first 100. On the last 100, I knew he would finish strong. He did not disappoint. I led for 80 meters. He inched passed me. I dug down deep to close, but had nothing left. We both finished at 1:10. Actually 1:10.0 for Ted and 1:10.2 for me. It will be a bummer to see him leave.

I had another fun day at physical therapy. They kicked my butt today. During one of the exercises, she told me to pull my leg and my leg didnt move. I was really trying. I had a better grasp for the next few reps.

I am gonna chill for the rest of the day. Three more days and it's GO time. The sad news is I will have to train by myself on the bike. My training partner just had tests done to confirm that he is an elite athlete and way too fast for me.

Thursday, April 22, 2010

Lucking out with the weather

My swim felt much better yesterday. The main set consisted of cruise 100s followed by fast 200's on a descending send off with no more than a few seconds of rest. I negative split most of them and made the sendoffs. I just about killed the guy swimming the set with me. I went home after work for a short nap. I fell asleep for 90 minutes. I paid for later, tossing and turning all night. I took the dogs out for a nice sunny run. I ran into someone with 3 dogs (cocker spaniel, weimareiner, and pit-reiner mix). We ran for almost an hour.

I rode a nice easy 54 miles today. It started a bit chilly. As I was finishing, the sun decided it was time to come out. Oh well, a dry ride is always a good ride. :-)

Tuesday, April 20, 2010

2 more days of warm weather

The swim was okay yesterday. I think the strong run from Sunday zapped my legs a little. Sometimes you have it, sometimes you don't. I enjoy going to Physical Therapy. I have lost a lot of flexibility! I encourage all athletes to stretch. I am amazed at how lack of flexibility starts to affect different areas of the body.

This morning I felt much better in the pool. I swam 3000 meters, mostly backstroke and IM. I snuck in a bike&run at noon. There were lots of clouds and no rain, so no complaints from me. I rode 30 miles of rolling hills. I felt strong. This was my highest power output to date. I even managed to negative split my power output. I grabbed the dogs and went out for a thirty minute run. The dogs were happy. Kona was so tired that she jumped on the bed once we got back inside.

Sunday, April 18, 2010

Saturday rain, Sunday sunny

I decided to catch up on sleep Saturday morning especially since the weather looked iffy. Later that morning Kona started puking, so I delayed the ride till almost 3pm. I popped in Spinerval 9.0. The rating on the DVD is 10.0 for most difficult. There were definitely parts that were tough. I felt good. Another 2 hour deposit into the cycling bank.

This morning the weather was much better. I jumped on my bike and headed out for an easy ride just over 2 hours. I quickly transitioned and grabbed the dogs. I think it was almost 60 when I started running. There wasn't a dry spot on me at the finish. It was the best run of the year so far. I was just under 9 miles for 60 minutes. Not too shabby for offseason.

In one week I begin training for KONA. It is going to be a great season!!!

Friday, April 16, 2010

Where did the winds come from

I still haven't decided which is tougher. Climbing a hill or riding in a headwind. I guess it can always be worse and have a headwind uphill. I have experienced that at few times, not much fun at all.

I had a nice easy swim of 3000 meters on Tuesday. I swam a lot of IM. I went for a bike ride in the afternoon. I am so glad to have a powermeter. The winds were strong. I was only able to manage 18.4mph, but the watts showed that it was a good zone 3-4 workout. I finished up with 6 solo point hill repeats. I alternated sitting and standing. I averaged 15-20 seconds slower and 40 watts less while seated. I definitely prefer standing. My rate of perceived exertion is much lower. I quickly put the bike away and grabbed the dogs for a 30 minute run. The dogs always know when it's time to run.

On Wednesday, I swam with a few of the regulars at the pool. The main set was 3x400s, 3x300s, 3x200s, 3x100s. The pattern was fast for #1, alternate ez/fast for #2, and cruise pull for #3. My pace kept getting faster as the distance increased. Ted got me on the 100 fast. He sandbagged most of the set prior. Once I caught a glimpse of him, it was too late for me to respond. "You win some, you lose some, you live to fight another day." I went to the track for 3 mile repeats. I am amazed at how easy it is to run fast when you start the first 400 conservatively.

Yesterday was sunny and nice. I was going to go for a ride/run, but decided to just enjoy the day off. I don't take many days off and I am still in off-season mode :-)

I did not feel to great during my swim this morning. The main set got progressively harder. The base send off was 1:25 for 100SCM. Aerobically I was ok, but muscularly the lactic acid was accumulating too fast. I threw in a few fast 25s in the cool down. I have physical therapy at noon.

Monday, April 12, 2010

The last few days

I have been busy writing up plans for athletes. I am coaching five athletes, four for ironman and one for olympic distance triathlons.

I am getting close to starting my season. The official start date is in two weeks. I have a minor muscle strain. I am getting regular PT for it.

The swims felt better each day. On Friday I swam some fast 200s and this morning fast 450s.

I rode alone on Saturday. The sun was shining and the wind was blowing. It seemed the wind was behind me for 20% of the time, 40% crosswind, and 40% headwind. I managed to squeeze in 42 miles in just under 2 hours. I quickly grabbed the shoes and headed out with the dogs for a 40 minute run.

Yesterday I ran for 90 minutes. The dogs had a blast. At one point Kona jumped into the air Matrix style. I wish I had a camera.

Monday, April 5, 2010

A blast in Monterey

It was a great week in Monterey. I went to the Monterey Aquarium Monday morning. The seahorses and jellyfish exhibits were awesome. I went to the pool and swam 4600 meters. After the swim, Josh and I did a quick mod, 21 minutes. A mod is usually three rounds of several exercises. We went and watched Repo Men afterward. It was movie to watch on DVD not at the theaters. After the movie a few of his buddies dropped by for food and drinks.

Tuesday was a rough day. I had a hangover all day. Food was not very appealing to me. Fina was pooping blood. We tried to take her to the vet, but it was closed. Her energy level was good and she seemed fine. Josh and I swam for an hour. It helped me feel a little better.

Josh and I did a mod early Wednesday morning. I left Monterey that morning. I decided to take my time back. I drove along the coast on 101. It was the first time I got to see the Redwoods up close. The dogs were in heaven. I think Fina thinks she is a boy dog. She lifts a leg to pee. I stopped in Crescent City, California for the night.

The dogs and I slept in Thursday morning. I continued up the coast into Oregon. I stopped and took the dogs for a 3 mile run on the beach. They were in heaven. The sand was a mix of small pebbles and sand. There were spots where the sand sank several inches. My average pace was 10 minute miles. My quads had a nice burn at the end. I even took my shoes off for 5 minutes. I continued north and hung out in Cannon Beach for the night.

It is so much less stressful to drive only a few hours a day. I took the dogs out to the beach before we left Friday morning. I drove to Portland and picked up my race packet at The Athlete's Lounge. I would definitely recommend stopping in to look around. They had a lot of Tri stuff. I decided to stay in Portland since my race was Saturday morning. I went to watch Clash of the Titans in 3D. I was disappointed with the movie. The 1981 version is better.

I drove out to the race site after breakfast. I warmed up and my hamstring was bothering me so I decided not to race. I was really bummed. I grabbed my gear and headed home. Once I got home, I unpacked and jumped on the trainer for 2 1/2 hours.

I decided to test out the hamstring Sunday morning. I went for a run and it felt OK. My pace was a lot slower, but no real issues. I have an appointment Wednesday to see the doctor.

This morning I swam a for almost an hour and fifteen minutes. I did not feel great. It was the first horrible swim I have had in awhile. I chalk it up to the all the mods and swimming I did on my mini vacation. I am looking forward to my next vacation. I will have to make a trip back out to Monterey!