Monday, October 31, 2011

No appetite

Yesterday morning, I swam 3800 meters before work. I felt sluggish in the warm-up and great on the 40x25s sprint. After work, I ran a few errands and snuck in a short nap. I hit the track for a few mile repeats at half-marathon pace. The first one was a little off target. I descended the rest. There was group of teenagers playing rugby on the field. It kept me entertained.

This morning, I swam almost 3 miles. The main set was a 2500 at Ironman pace. I clicked off 1:28s for almost all of the swim. The 500 splits were 7:21, 7:19, 7:20, 7:20, 7:19. I had to force myself to eat afterward and for the rest of the day. I ended up having a last minute meeting at work that went much longer than expected. I also had an appraiser coming out to the house. This meant a long nap wasn't happening. Instead I settled for a 10 minute nap. I took the dogs out for an easy run, just shy of 5 miles. I forced myself to eat some pumpkin pie. I love pumpkin pie.

Saturday, October 29, 2011

drop out jammed into cassette...

I assumed it was going to be a trainer day because of the weather yesterday. I was happily surprised to see blue skies when I took Kona out for her morning ritual. The temp was in the low 40s at the start of the ride.

It was supposed to warm-up to mid 50s. I wore ear, arm, and knee warmers. The workout was 4 rounds of 70 minutes of pacing from Olympic to Ironman. I felt okay on the first round.

I felt much better on the second and third round. My power numbers were so much higher than any of the other long rides. It was a dramatic shift. My ironman efforts were producing the same watts as my half-ironman efforts from last week. It felt so easy. It worked out well to use the Johnson Creek Loop for the second and third interval, minimal traffic and long enough to complete the interval.

After the third round, I ran over a rock while switching out bottles. I flatted in seconds. The good - it happened after the interval. The bad - the gas station was only 0.5 miles away. After fixing the flat, I started back toward Fort Lewis for the last round.

Everything was going as planned until the bridge. As I came to a stop, my back wheel locked up. I got off to fix it and noticed the drop out was jammed into the cassette. I guess I didn't tighten down the skewer very well. Elizabeth and I could not figure out how to get the wheel out because the chain was stretched to the max. Either I was going to break the chain or have to call for a ride. I pulled just hard enough to get the cassette free then pushed the wheel to the side and it came off. The 15&16 cog were useless. I was actually very fortunate because I was averaging 30+mph coming down the hill. That would have been a nasty crash.

I finished up the last interval. I didn't realize how much I like the 15&16 gear. My choices were high cadence or low cadence. I opted for 90+rpm instead of less than 60. I finished the ride averaging over 20.7mph for 5.5 hours.

I switched clothes, grabbed the dogs, and went out for a short run. I felt strong. I had to let Fina off leash because she didn't like the pace. I finished with 4.00 miles in 30 minutes.

This was my best long workout ever. I felt strong all day and the effort was low.

Friday, October 28, 2011

Springer Spaniel jumped in front of me...

I jumped in the pool yesterday morning for an easy 1500 meters. I felt better in the pool than Wednesday. After work, I went out on the bike to enjoy some sun. In the first 2 minutes an off leash Springer Spaniel running around through the neighborhood jumped in front of me. I slammed on my brakes and stopped an inch from the dog. That would have been ugly. I felt okay through most of the ride. I had a few short 30 second bursts and then cruised for a while. Then, I did a 20 minute Olympic effort. My legs felt tired. The effort felt way harder than the power numbers showed and the speed was only 23.3mph. It was windier than I thought. I reviewed my data later and saw that I was very constant with my power.

This morning I swam 3.6k. I felt like crap during the warm-up. I felt a little better on the 6x200s descending. After work, I changed clothes and tried to get out for a run before the rain. No dice. The winds were blowing hard and it started to sprinkle at the beginning of the run. It was a mixture of cold rain and winds the entire run. I felt good and finished up with a little less than 8 miles.

Wednesday, October 26, 2011

33 degrees

I rode nice and easy for 75 minutes yesterday. It was cold. I probably should have worn more gear.

At 5AM, it was 33 degrees this morning. I wore a long sleeve shirt, tights, beanie, and mittens. I felt great on the run. I finished with 14+ miles in 105 minutes. I squeezed in an easy 2.4k in the pool at lunch time. It was still chilly after work, so that meant long sleeve shirt and mittens. I was a little tired at first. Once I threw in the 4x4' at HIM pace, I felt much better. I ended the day with a little over 20 miles.

Monday, October 24, 2011

Trainer love

It was very windy with horizontal rain Saturday. I decided to do my workout on the trainer. Elizabeth decided to join me for the duration. We lasted 4:45. I felt great in the first 3 hours. I slowly started to fade at 3:20. I thought it was a nutrition issue so I ate a bag of PowerBar Gel Blasts and drank a glass of Nuun. I got back on the bike. It took almost 40 minutes to get my power numbers back up. I felt better for the last 45 minutes. I took the dogs with me for a short 20 minute run. I felt great for the first mile and then horrible for the rest. I forgot my water bottle. I was worthless the rest of the day.

Sunday morning I ran for 1 hour. I felt great. I averaged 7:18s, miles 2-8 were within 2-3 seconds of each other. It was very easy. After a nap, I headed out on dry roads for a quick ride. I almost turned around in the first few pedal strokes. I felt a weird pop under my left knee. It went away after a few seconds. It was nice and easy on the way out and ironman effort on the way back. I felt awesome, averaged 22.5mph.

I did not feel great this morning. My legs felt heavy in the pool. I didn't use a pull buoy for the 2000m straight. My time (29:25) was almost a minute slower than last week. I somehow managed to negative split the swim. I finished up with 4600 meters. After a nap I headed out for a short easy run. I felt good. I think the dogs were tired from running yesterday. They were dragging.

Friday, October 21, 2011

In the zone on the track

I felt awful in the pool this morning. Somehow, I still managed to swim fast. It was a solid workout.

After work, I picked up my bike. Once home I took a short 15 minute nap. I grabbed the dogs for the warm-up then headed to the track. The workout called for 5x1 mile repeats with a 400 recovery. I felt strong. I picked up the pace on each one. It's great when you are in the zone. I didn't check 400 splits. I just ran. I checked my time after each mile repeat. I finished up with a little less than 9 miles in 60 minutes.

Will it be a trainer day tomorrow or will the weather hold?

Thursday, October 20, 2011

Legs feeling stronger

I swam 2k today. My shoulder was tweaked from that dumb rock. I will be good to go for my swim tomorrow.

After work and a nap, I headed out for a 2 hour ride. I wasn't sure if I was going to stay dry because of the ugly gray clouds circling. I was happy to stay dry. My legs are definitely feeling strong again. I warmed-up and did several 30 second efforts to get the legs pumping. Then went into 2x10min at Olympic effort. My speed for the first one was 24.9mph and 24.88 for the second. My power was identical for both. I finished up with 42.4 miles.

I quickly washed my bike and took it into the bike shop. I found out the bottom bracket bearings were shot. I got in touch with ROTOR. They sent a new one out immediately. None of my workouts would be affected. I will have my bike back tomorrow. I am glad all of these issues are being discovered now and not in 4 weeks. Thanks Rich at Joyride!

Wednesday, October 19, 2011

Upper 60s in October

Yesterday the temperature was in the upper 60s with sun everywhere. My injuries were a little more noticeable from that crazy rock. I went out for an easy ride after work. The hardest part was up-shifting and grabbing the bottle for drinks. I finished up with 18 miles.

This morning I headed out for a 90 minute run. I felt strong until I grabbed the dogs. I decided to run most of it solo and grab the dogs for the last 35 minutes. Fina lasted 15 minutes. The other two slowed my average pace down by 20+ seconds per mile. I averaged 7:20s. A small blister decided to form on my left foot.

I jumped in for a short easy 2k swim at lunch. I felt okay. I found a couple more bumps and bruises from the stupid rock.

After work and a short nap, I went out for a 45minute run. I almost thought about leaving the dogs at home, but chose not to. I was going to turn around after a few minutes. Instead I took them off leash and let them run. My pace improved by 20+ seconds. After 3 miles the blister became more annoying. It did not affect running forward, only turning. I dropped them off after 35 minutes and finished the last 10 minutes solo. I ended up averaging 7:18 for the run and 18.4 miles for the day.

Monday, October 17, 2011

Who put a rock there?

I did not expect much in the pool this morning after the long weekend of training. I had one of my best Monday swims of the season. The main set had 2 sets. The first set was 2000 straight. I swam 28:39 averaging 1:25.9. I even negative split. The second set was a few fast 400s. My upper body was a little tight. For the first 2, I could not go any faster than my last 400 of the straight swim. I found another gear on the last one and negative split that as well. I finished up a couple hundred meters under 3 miles.

After a nice nap, I took the dogs for a very easy 35 minute run. I was feeling good. All of sudden, I hit the ground hard. I clipped a rock with my right foot and landed hard on my right side. I ended up with a few cuts on my knee, elbow, and palm. After a minute of trying to figure out who put a rock there, I got up and finished the run. My palm is very sore. It is difficult to hold anything in my right hand. I have been icing on and off. I am hoping this is minor and gone by tomorrow.

Sunday, October 16, 2011

5 weeks til AZ

I did not feel good during the warm-up in the pool Friday morning. Surprisingly, I swam as fast as the previous Fridays. I finished up with 3800 meters. I was short on time after work, so no nap for me. I took the dogs for 20 minutes, then headed to the track for mile repeats. I felt sluggish during the repeats. I descended the first three. My right quad was super tight, so I skipped the last repeat. I quickly rinsed off and headed to physical therapy for a short session. Then I was off to the bike shop. A part of my head set cracked and the replacement was ready for installation. That is until they tried to take off the fork. There was so much corrosion in the headset, that the entire head set had to be replaced. It sucks being a heavy sweater. I was very thankful to Rich for taking the time to fix the bike. He rigged the cables, so I could get through the weekend.

Yesterday, I woke up at 4:30AM. I felt completely rested, so I got up. No reason to lay in bed and stare at the dogs. I headed out at 7:40AM for a long bike ride. It was cold, 39 degrees. I was glad to grab my ear warmers. It was cold and gray for the entire ride. The first section of the ride went through Fort Lewis, then to Spanaway and back. I started the intervals on the way back. I nailed my numbers on the first one. I missed my target on the second one. There was nothing in the tank. My quads were feeling very tight every time I tried to get out of the saddle. After 80+ miles, I stopped to top of the bottles and eat a snickers bar. After a few miles, I started to feel a little light headed. I thought about calling my brother to pick me up. The feeling was short-lived, so I finished up. I ended up with 102+ miles with an average of 20.5mph. I quickly transitioned for a short run. I felt great on the run. The effort was low and I got into ironman effort after a few minutes. My brother and went to run a few errands. He said I looked like crap. I totally felt like it.

I did not get out out of bed til 6:55AM. I normally wake up around 5AM. My body was tired. I was moving slow all morning. I rode with the girls for just over an hour. I rode the rest of the ride at ironman pace. I felt so much better than yesterday. I ended up with 56+minutes averaging 21.5 mph. After I few hours of chilling, I headed out for a run. It took me a few miles to loosen up. I settle into my ironman pace after 4 miles and felt strong. I rinsed off and headed to the pool for an easy 1k of swimming. My legs felt tired.

Thursday, October 13, 2011

Chilly... no rain

Fall generally brings the rain back as well as the wind. It was chilly this morning and throughout the day. I actually had to grab a sweatshirt. First time this year. The good news was no rain.

I squeezed in an easy 2k this morning. After work I went out for a ride. It was windy out there. The great thing about the range roads is whatever wind you have in the first 2 miles, you generally get the opposite at the other end. I started my 30 second intervals into the wind. I don't know why, but I really struggle with head winds. I am great with tailwinds. I started the 15minute interval with a tail wind and finished into the head wind. I was 7 watts lower than last week even though I maintained the same speed (24.3mph).

Wednesday, October 12, 2011

Pain free bike ride

The weather was crazy yesterday, so I jumped on the trainer for some Olympic effort intervals. The first interval of 5minutes was very hard. I adjusted the next 5 rounds to 4minute intervals and finished with 4 rounds of 2minutes. This was the first pain bike ride in several weeks. FINALLY!!!

This morning I was up early for a 1 hour run. I did not feel great for the first few miles. I finally started feeling good around mile 6. I finished with 7.91 miles. I jumped in the pool at lunch for 3700m. I felt good in the pool. The main set was 15x100 on 1:30. I averaged 1:22s. I felt like I could have swam all day. After work and a nap, I went out for a 45minute hilly run. I ended up descending my miles even with a hill at mile 4. I finished with 6.33 miles at 7:06 per/mile.

Monday, October 10, 2011

Portland Marathon

Doris emailed me over 5 months ago about completing her first marathon and hopefully qualifying for Boston with a time under 4 hours. Boston changed the registration procedures. Basically, the faster runners get to register first.

I designed a 20 week training plan to help her accomplish her goal.

She completed her first marathon in 3:34.06, well under the Boston Qualifying time and second in her age group.

Awesome race, Doris!!!

wet or dry?

The weather was unpredictable last week. I never knew if it was going to be dry or wet.

Monday (DRY) - I ran easy for 30 minutes.

Tuesday (WET) - It was dry when I left work. I decided to take a nap. As I got everything ready to ride the bike, it started to sprinkle. I took a chance and jumped on the bike. It rained for most of the ride. I rode 37 miles. I felt good for the first 2 intervals. My glute started being weird on #3. It was weirder on #4, so I decided to just finish the ride. I ended up riding at near 70.3 pace. It actually felt like Ironman effort.

Wednesday (WET) - Same as Tuesday. I debated on running after work, but was very tired. Nap won and so did the rain. Actually, it was horizontal downpour. I ran for 45 minutes. I swam 3.7k in the morning. I felt fine aerobically, muscularly I didn't have it. I tried to swim 10x100 on 1:25. I made 3 and swam the rest touch and go averaging 1:27.

Thursday (DRY) - I swam 2k easy in the morning. After work and a nap, I rode 38 miles. I started with several hard 30 second efforts followed by 1 minute recovery. Then cruised for 18 minutes. Last interval of 15 minutes at Olympic effort. I averaged 24.23mph on the range roads.

Friday (DRY) - I felt great in the pool. Lots of speed work followed by 400s pull. 3.8k. Later that day, I went to the track for 3x1mile repeats with 400 easy jog. This was my first workout on the track in 6 weeks because of my injury. I started ultra conservative and tried to make each one faster. I managed to descend the set and have no pain. Finally!

Saturday (DRY) - It was a little cloudy at the start of the ride. The sun made lots of visits throughout the ride. The workout was intervals consisting of Olympic, 70.3, 140.6 and easy riding. I felt strong on the first two rounds. Maybe too good. I missed my goals on round 3. I refueled and cruised for 30 minutes. I made an attempt at the last round. Nothing doing. I started at the bottom of the hill and struggled to get up. My watch confirmed what my legs were telling me. YOUR DONE! I finished up the rest of the ride cruising. My quads cramped with 30 minutes left in the ride. I stopped for a second and gulped down most of my water bottle. I made it home with no more cramps. I probably should start carrying salt tabs during the longer rides. I rode for 4 hours averaging 21mph. I switched out my gear and headed out for a quick brick. My legs felt a little heavy, but loosened up after a few minutes.

Sunday (WET/DRY/WET) - The morning started with rain/mist/dry/mist/rain. I ran a little under 7 miles at7:21 pace. I felt pretty good. I felt a minor twinge above hip when walking around. After second breakfast and a nap, I went to the pool for 4.4k. I was a little tired. I did not swim as fast as last weekend. I was surprised it was only 1-2 seconds per 100 slower. I actually considered stopping after 2. I ate a bagel with pumpkin cream cheese. It tasted just like pumpkin pie. Ninety minutes later I was out for wet/dry run. Since the first run was flat, I made sure the second was hilly. I was only 2 seconds per mile slower than the morning. It was a long day.

Monday (WET) - I went to the pool for my longest swim of the year, 4.6k. Just shy of 3 miles. I pulled 2000-28:50 then swam 3x400s on 6:00. I was tired at the start and even more fatigued by the end of the workout. I grabbed a steak, egg, bagel sandwich afterward. I went out for an easy 40 minute run on the trails. My body is tired. I am glad I have the day off.

Monday, October 3, 2011

20k+ swimming last week

A lot of swimming last week. There has been a definite shift in the pool last week. I swam 800 meters more than the week before and it only took another 4+ minutes.

I had 2 great swims. On Wednesday, I squeezed out 15x100 on 1:25 averaging 1:19.7. Sunday it felt so easy to swim fast. I swam 4x500 as (200 on 2:50 + 150 on 2:10 + 100 on 1:25 + 50 on 1:05) and averaged (2:41, 2:00, 1:17.5, 37).

The bike rides were chill for the week. Two 90 minute rides and a 3 hour ride.

The runs were low key. I felt great on my second run Sunday evening. 6.29 miles (7:17, 7:11.00, 7:11.00, 7:10.00, 7:05, 7:08). It was effortless.

This morning's swim was the opposite of yesterday. It was hard to go fast. I ended up pulling all of the main set. I finished up with 4.4k.