Yesterday, I sat on my trainer for 90 minutes. It was just an easy spin.
This morning I swam 4k. I like the main set of 40x50 on 45 pull with paddles. I guess Craig Walton, a former Australian Triathlete with a strong swim/bike combo, used to swim this set on a regular basis. I liked the set, it really gave me a good feel of the water and naturally made me focus on high elbows.
I was actually contemplating racing this weekend because of my lackluster performance last weekend. The only race close is Boise. If only the race was Sunday, I would have my redemption. I will redirect my energy back into training.
"The only easy day was yesterday."
Friday, June 11, 2010
Thursday, June 10, 2010
Wednesday, June 9, 2010
Post Oliver
Yesterday I ran the dogs for an easy 21 minutes. Then jumped on the bike for an easy 22 mile ride to Lakewood and back.
This morning I swam an easy 3k. At 4PM, I took the dogs for a short 4 mile run. I almost lucked out and stayed dry. The dogs were happy to run the last 2 days.
Monday, June 7, 2010
2010 Oliver Race Summary
We arrived at the race site at 5:40AM on Sunday. I pumped my tires and set up my gear. W was having troubles from the get go. He could not get his bike to shift out of 53-11. Luckily the mechanics showed up and fixed it quickly. Sometimes they say signs are everywhere and we simply choose to ignore them. Was this a sign for W?
I sat down and listened to the Ipod until 20 minutes to start. I put on my trusty Xterra Vendetta and walked over to the lake. I warmed up with 200 or so meters of swimming.
The swim was 2k, 100 meters longer than a normal half. I found a spot near the front. The gun sounded and I was off. It took a few hundred meters to get through traffic. I found a pair of feet to draft on and stayed with him until after the first turn. He slowed so I went around. I took the last turn and saw someone come around me. I tried to jump onto his feet, but his pace was a tad too fast. It was only 500 meters to the finish. No reason to kill myself. Swim time 29:50 average 1:30 per 100 meters.
There were wetsuit strippers as we exited the water. It was a half mile run to the transition area. I put on my Oakley's and Spiuk . Then I grabbed the Lynskey and headed out. The bike course was challenging with either winds or false flats. It took me a full loop before I could get into a good rhythm. I caught Jared just after getting onto Highway 97 for the last time. I said hi and kept going. I heard someone yelling to back off. Jared was drafting off of me and getting a verbal warning. Two miles later, Jared passed me drafting off another racer. The race official pulled him over and gave him a yellow card. During this time, I wondered why W had not passed me. I found out later he crashed. Definitely not a way to go out. The bike wouldn't shift and his tire was flat. He ended up with some bumps and bruises. My bike split was 2:29.26. I wanted to be a few minutes faster even though the course was 3k longer.
I had one of the fastest transitions in T2. I slipped my feet into the Newton Racers and grabbed my Newton Visor with water bottle and race number. I received lots of compliments on my race outfit from Oomph. The run did not feel good. I did not drink enough because my arms were starting to cramp a little. I tried to pop a salt tab and somehow managed to drop the entire vial. I turned around making sure I picked up enough. I knew that would come back to bite me later if I didn't. I got rid of my cramp in my side after 3 miles. I finally started to get into a groove. After 7 miles I started to get what felt like a blister. I let it get into my head. When I checked my foot later it was basically a hot spot, that may have turned into a blister if I didn't walk 5 times throughout the next few miles. I ended up with a 1:34.26 run time. I wanted to run a lot faster.
My final time was 4:38.06, 7th Division and 23rd Overall. I probably could have used a little more rest for the race. It's only the first race of the season. I expect a lot more out of myself as the season progresses.
For those of you looking for a great watch to use with triathlons, the Garmin 310XT is a must. I had it set on multisport mode with transitions. The swim distance was as posted, I had my power numbers for the bike, and I knew my mile pace on the run. It is waterproof and has a 20 hour battery life.
I sat down and listened to the Ipod until 20 minutes to start. I put on my trusty Xterra Vendetta and walked over to the lake. I warmed up with 200 or so meters of swimming.
The swim was 2k, 100 meters longer than a normal half. I found a spot near the front. The gun sounded and I was off. It took a few hundred meters to get through traffic. I found a pair of feet to draft on and stayed with him until after the first turn. He slowed so I went around. I took the last turn and saw someone come around me. I tried to jump onto his feet, but his pace was a tad too fast. It was only 500 meters to the finish. No reason to kill myself. Swim time 29:50 average 1:30 per 100 meters.
There were wetsuit strippers as we exited the water. It was a half mile run to the transition area. I put on my Oakley's and Spiuk . Then I grabbed the Lynskey and headed out. The bike course was challenging with either winds or false flats. It took me a full loop before I could get into a good rhythm. I caught Jared just after getting onto Highway 97 for the last time. I said hi and kept going. I heard someone yelling to back off. Jared was drafting off of me and getting a verbal warning. Two miles later, Jared passed me drafting off another racer. The race official pulled him over and gave him a yellow card. During this time, I wondered why W had not passed me. I found out later he crashed. Definitely not a way to go out. The bike wouldn't shift and his tire was flat. He ended up with some bumps and bruises. My bike split was 2:29.26. I wanted to be a few minutes faster even though the course was 3k longer.
I had one of the fastest transitions in T2. I slipped my feet into the Newton Racers and grabbed my Newton Visor with water bottle and race number. I received lots of compliments on my race outfit from Oomph. The run did not feel good. I did not drink enough because my arms were starting to cramp a little. I tried to pop a salt tab and somehow managed to drop the entire vial. I turned around making sure I picked up enough. I knew that would come back to bite me later if I didn't. I got rid of my cramp in my side after 3 miles. I finally started to get into a groove. After 7 miles I started to get what felt like a blister. I let it get into my head. When I checked my foot later it was basically a hot spot, that may have turned into a blister if I didn't walk 5 times throughout the next few miles. I ended up with a 1:34.26 run time. I wanted to run a lot faster.
My final time was 4:38.06, 7th Division and 23rd Overall. I probably could have used a little more rest for the race. It's only the first race of the season. I expect a lot more out of myself as the season progresses.
For those of you looking for a great watch to use with triathlons, the Garmin 310XT is a must. I had it set on multisport mode with transitions. The swim distance was as posted, I had my power numbers for the bike, and I knew my mile pace on the run. It is waterproof and has a 20 hour battery life.
Leading up to the Oliver
W and I had a good drive, the view of the mountains was amazing. I thought I killed a bird near Omak because I saw feathers. Luckily it was only dazed for a second then flew away. We left Lakewood at 10am and rolled into Oliver at 4pm. We picked up our race packets, ate dinner at a nearby pub, then checked into the hotel.
Saturday, we headed over to the race site for a short swim, bike, and run. It was sunny. A nice change from Washington. The water was nice. We thought a swimmer was off in the distance. It was a huge carp. The athlete guide said there was a possibility of jumping fish. We were now believers. We rode the northern loop and the biggest hill. On the way back I flatted. Thank goodness Jared was carrying his fanny pack. I forgot my CO2 adapter. After the bike we went out for a short run. I felt really good. We ate lunch at the local bistro. The food was good. We tried to get an espresso at the shop next door. It was not a good sign when the barista asked how to make an iced Americano. We went back to the hotel and cleaned our bikes. We dropped the bikes off at the race site and went back to the same pub for dinner. I ate a pasta with a spicy tomato sauce and grilled chicken breast. It was delicious two days in a row.
Saturday, we headed over to the race site for a short swim, bike, and run. It was sunny. A nice change from Washington. The water was nice. We thought a swimmer was off in the distance. It was a huge carp. The athlete guide said there was a possibility of jumping fish. We were now believers. We rode the northern loop and the biggest hill. On the way back I flatted. Thank goodness Jared was carrying his fanny pack. I forgot my CO2 adapter. After the bike we went out for a short run. I felt really good. We ate lunch at the local bistro. The food was good. We tried to get an espresso at the shop next door. It was not a good sign when the barista asked how to make an iced Americano. We went back to the hotel and cleaned our bikes. We dropped the bikes off at the race site and went back to the same pub for dinner. I ate a pasta with a spicy tomato sauce and grilled chicken breast. It was delicious two days in a row.
Thursday, June 3, 2010
Getting ready for the first half ironman of 2010
I could not believe there was light on my drive in at 4:45am. There wasn't a cloud in site. Will it be a nice day?
I started the morning with 2k of swimming. The main set was 12x100 on 1:35 descending every 3. The first one at ironman pace, the second at half-ironman pace, and the third at olympic pace. Originally I was going to do the set on the 1:40. I was getting too much rest, do dropped down to 1:35 after the first one. I felt fast and effortless in the pool.
I quickly changed and headed out for a run with the dogs. I was running on air. I did 6x30 second pickups. The dogs have learned the cue for fast running. Ready, GO!!! When I say go they both look at me, as if I am holding them back. I know if I took them off leash they would crush me. I managed to run 4.5 miles at under 7 minute pace. Less than 10% of the workout was fast, the rest was warmup, easy, and cool down.
I jumped on the trainer after work for 90 minutes. I threw in a few fast efforts to keep the legs fresh.
Looking forward to the weekend!!!
I started the morning with 2k of swimming. The main set was 12x100 on 1:35 descending every 3. The first one at ironman pace, the second at half-ironman pace, and the third at olympic pace. Originally I was going to do the set on the 1:40. I was getting too much rest, do dropped down to 1:35 after the first one. I felt fast and effortless in the pool.
I quickly changed and headed out for a run with the dogs. I was running on air. I did 6x30 second pickups. The dogs have learned the cue for fast running. Ready, GO!!! When I say go they both look at me, as if I am holding them back. I know if I took them off leash they would crush me. I managed to run 4.5 miles at under 7 minute pace. Less than 10% of the workout was fast, the rest was warmup, easy, and cool down.
I jumped on the trainer after work for 90 minutes. I threw in a few fast efforts to keep the legs fresh.
Looking forward to the weekend!!!
Tuesday, June 1, 2010
June 1, 2010
I assumed my swim would be hard this morning because of the long weekend of training. The main set was 4x (200fast on 2:50 + 300 pace on 5:20). The purpose was to start out fast like you would in the race then settle into your pace. I felt really good on this set. The first one felt good. On the second one, I went faster on the 200. The 300 was the same speed. I switched it up for the third one. I backed off a little on the 200 and ended up 2 sec/100 faster for the 300. I went slower on the fourth 200 and was 1 sec/100 faster for the 300. What should I do for the race this weekend? Hmmm...
I just finished a 7mile run. After a good warm up, I threw in several pick ups to get the legs moving. Kona decided how fast we were going to run. If she felt good, we ran low 5 minute pace. If she wasn't in the mood, we ran 6 minute pace. Nothing like trying to run fast when your dog is going to act like a weight. It was a good run. I was glad to miss the rain. They are predicting lots of rain for the next few days. :-(
I just finished a 7mile run. After a good warm up, I threw in several pick ups to get the legs moving. Kona decided how fast we were going to run. If she felt good, we ran low 5 minute pace. If she wasn't in the mood, we ran 6 minute pace. Nothing like trying to run fast when your dog is going to act like a weight. It was a good run. I was glad to miss the rain. They are predicting lots of rain for the next few days. :-(
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