When riding my bike today I refocused on my momentum, simply applying the right amount of pressure on the pedals at the right time makes a huge difference when riding rolling hills. It is really easy to lose your momentum and speed when starting to climb a hill - the key seems to be that while your legs are still relatively fresh from the last down hill or straight away, try to keep your momentum going as long as you can up the hill. This doesn't work as well for long hills (anything more than 1-2 minutes to climb), but I've seen so many people drop to an easy gear as soon as the hit the hill, rather than taking advantage of the momentum they have and charging the hill and only dropping to an easier gear when fatigue begins to set in. Also, when cresting the hill, many people are so relieved to get to the top, that they don't keep the up-and-over momentum when they are just about to be rewarded with a downhill. Another thing, when taking the downhill, so many people stop pedaling. The only time to stop moving your legs, particularly when racing, is when safety is a factor. Typically when going downhill, you don't have to apply much pressure (soft pedal) to increase your speed significantly. I've seen guys work really hard to get to the top, only to be passed by yours truly on the downhill because I soft pedalled and the didn't pedal at all.
So a lot of folks think that I'm a much better rider than I really am, simply because I ride smarter (sometimes). All of these tactics require a fair amount of concentration, because old habits creep in and because you mind will go into automatic mode, which sometimes result in bad decisions for short term benefit.
This 'momentum' principle applies to all things physical. Swimming is another big one - you can lose momentum even faster in the water than uphill, into the wind on a bike.
Finally, this wouldn't be much of a blog if I didn't put a philosophical spin on this momentum. In life, there are many uphill challenges that we have to deal with. It's best just to go after them with gusto while we are fresh and feeling up to the task, and finish them off with a level of satisfaction, so we can enjoy the downhills.
Tuesday, July 31, 2007
Sunday, July 29, 2007
long run
only 13 miles, but will build over the coming months...
I was feeling pretty rough to start, and was just managing 8 minute miles. I ran into Pete and Ann at about mile 7, they were at the tail end of 15 miles and were running pretty strong. By this time my running legs were back to normal, I was able to pick up the pace a little, finishing stronger than I started. My average heart rate was only 147, with the max mile at 154. My average pace was 7:37, which a little faster than I want for a long run right now, but it 'felt' about right.
It was nice to see Ann and Pete. I was in a leadership workshop a couple of weeks ago, and they went around and asked who has been a big inspiration in your life over the past few years and why. There are so many people, but the first person that came to mind was Pete; while no one there knows Pete, I went on to explain that he is always there, helping me through the rough patches, giving me 'mostly' good / hard-earned advise, making long training sessions a bit more fun with bad jokes and long stories, calling me before and after important races, and seeing right through me when I try to make lame excuses.
Anyway, it started out to be a gruelling long run, but running into Pete and Ann for a few miles was most fortunate.
I was feeling pretty rough to start, and was just managing 8 minute miles. I ran into Pete and Ann at about mile 7, they were at the tail end of 15 miles and were running pretty strong. By this time my running legs were back to normal, I was able to pick up the pace a little, finishing stronger than I started. My average heart rate was only 147, with the max mile at 154. My average pace was 7:37, which a little faster than I want for a long run right now, but it 'felt' about right.
It was nice to see Ann and Pete. I was in a leadership workshop a couple of weeks ago, and they went around and asked who has been a big inspiration in your life over the past few years and why. There are so many people, but the first person that came to mind was Pete; while no one there knows Pete, I went on to explain that he is always there, helping me through the rough patches, giving me 'mostly' good / hard-earned advise, making long training sessions a bit more fun with bad jokes and long stories, calling me before and after important races, and seeing right through me when I try to make lame excuses.
Anyway, it started out to be a gruelling long run, but running into Pete and Ann for a few miles was most fortunate.
The long ride
I swam about 2500meters on Saturday morning at 6:30 before I began my long ride. I thought it might rain, but I got lucky and it was dry the whole ride. Since I drove to the pool, I didn't get on my bike until after 8am, which meant it was going to be a long ride.
I ran into Pete at the beginning of the ride. He was heading over to ride with the WC Bike Club. He told me that Joanne scratched her cornea during the swim in Lake Placid and had to stop at multiple medical tents - I hear that is a very painful thing, particularly in the wind and sun - not sure how she finished the race, except that she is tough as nails (I know, I've raced with her before).
I made my way to Valley Forge (this first 20 mile segment puts me at the drinking fountain at Betzwood park). I knew I need to add 10 miles before I headed into Philly, so I went West first - the plan was to go 5 miles out and back before I headed into Philly. A 2 miles, it turns out the Trail was closed for construction, but I found another trail that turned out the be very hilly. It was a really nice detour however, and I helped a lost rider along the way.
The ride to the Philadelphia Art museum was mostly flat and uneventful, until I got to Kelly drive, which was newly paved, and some dude passes me, so I ride along side him just holding the pace until he cracks and begins to draft off me, so I add a wee bit more speed to see if he can hold on for another mile until I get to the Art museum (he does hang on and we wish each other well as we part).
I take a short rest at the art museum - generally a cool place to people watch.
On my way home I get a rear flat, but otherwise make it back ok - 90 miles at about 18mph average pace and feeling pretty good on a hot 90 degrees, humid day.
I did go through about 3 bottles of water, 1 bottle of sustained energy (5 scoops) w/ 1 scoop heed, 1 bottle of heed (2 scoops), 1.5 Hammer bars, 1 banana, and 2 electrolytes every 1 hour.
(I've gotta remember this stuff while it's still fresh in my brain)
I ran into Pete at the beginning of the ride. He was heading over to ride with the WC Bike Club. He told me that Joanne scratched her cornea during the swim in Lake Placid and had to stop at multiple medical tents - I hear that is a very painful thing, particularly in the wind and sun - not sure how she finished the race, except that she is tough as nails (I know, I've raced with her before).
I made my way to Valley Forge (this first 20 mile segment puts me at the drinking fountain at Betzwood park). I knew I need to add 10 miles before I headed into Philly, so I went West first - the plan was to go 5 miles out and back before I headed into Philly. A 2 miles, it turns out the Trail was closed for construction, but I found another trail that turned out the be very hilly. It was a really nice detour however, and I helped a lost rider along the way.
The ride to the Philadelphia Art museum was mostly flat and uneventful, until I got to Kelly drive, which was newly paved, and some dude passes me, so I ride along side him just holding the pace until he cracks and begins to draft off me, so I add a wee bit more speed to see if he can hold on for another mile until I get to the Art museum (he does hang on and we wish each other well as we part).
I take a short rest at the art museum - generally a cool place to people watch.
On my way home I get a rear flat, but otherwise make it back ok - 90 miles at about 18mph average pace and feeling pretty good on a hot 90 degrees, humid day.
I did go through about 3 bottles of water, 1 bottle of sustained energy (5 scoops) w/ 1 scoop heed, 1 bottle of heed (2 scoops), 1.5 Hammer bars, 1 banana, and 2 electrolytes every 1 hour.
(I've gotta remember this stuff while it's still fresh in my brain)
weekly stats
19.5 hours of cardio training
43 miles of running (long run=13miles)
3.2 miles of swimming
210 miles of biking (long ride =90miles)
My biggest week this year! Just trying to build volume, but going relatively slow.
My target was only 18 hours, so I overshot it.
Next week my target is 21 hours. It's going to be tough.
43 miles of running (long run=13miles)
3.2 miles of swimming
210 miles of biking (long ride =90miles)
My biggest week this year! Just trying to build volume, but going relatively slow.
My target was only 18 hours, so I overshot it.
Next week my target is 21 hours. It's going to be tough.
Friday, July 27, 2007
bicycle maintenance
Unlike most guys in this sport, I only have one road bike. That means I can't wait for the bike shop to work on my bike when something goes wrong. I also really like to work on my bike, particularly when my handy work turns out well.
So I've had to replace two derailleur cables in the past 2 weeks (front and rear), which turned out to be a pretty easy thing. I've gotten really good at switching my cassette from race wheel to training wheel. I try to clean my chain and cassette once a week. I have a list of things yet to be done - next on the list is new break pads. I think I'm due for a new cassette and chain. For the most part, I'm pretty confident I can do almost anything required on my bike at this stage, which is a good feeling.
I have a wish list of bike enhancements, but limited time to act on it. New, lighter aero bars would be nice. I'm trying to find replacement race tires, but I think they discontinued that last set I bought and it is time to change them out. I really liked the ones I had Continental Supersonic 650c / 20 (I've found 23s, but the 20s are lighter, higher pressure rating, and in theory, lower rolling resistance).
Anyway, I'm over 11 hours so far this week, but it's going to be a big weekend - unfortunately rain is in the forecast, so I may be on the bike trainer for chunks of time catching up on the Tour de France on Tivo and maybe a movie.
So I've had to replace two derailleur cables in the past 2 weeks (front and rear), which turned out to be a pretty easy thing. I've gotten really good at switching my cassette from race wheel to training wheel. I try to clean my chain and cassette once a week. I have a list of things yet to be done - next on the list is new break pads. I think I'm due for a new cassette and chain. For the most part, I'm pretty confident I can do almost anything required on my bike at this stage, which is a good feeling.
I have a wish list of bike enhancements, but limited time to act on it. New, lighter aero bars would be nice. I'm trying to find replacement race tires, but I think they discontinued that last set I bought and it is time to change them out. I really liked the ones I had Continental Supersonic 650c / 20 (I've found 23s, but the 20s are lighter, higher pressure rating, and in theory, lower rolling resistance).
Anyway, I'm over 11 hours so far this week, but it's going to be a big weekend - unfortunately rain is in the forecast, so I may be on the bike trainer for chunks of time catching up on the Tour de France on Tivo and maybe a movie.
Thursday, July 26, 2007
Running with the Deer, avoiding rabid groundhog, jumping over a turtle
Did my run at VF park today - trail run - plenty of deer jumping out of the tall grass and running along side me (a bit faster) for stretches at a time. A ground hog in the middle of a wide trail, holding his ground as I approached - I yelled and waved my shirt and decided to go around him just in case he was rabid or protecting something. Later, as I ran a shaded trail along the river, I nearly stepped on a box turtle as I came around a turn on the single track trail - he was smart and pulled in head and legs as I hopped over him.
rules of thumb and good habits
As I showered at work today after my ride in, I was contemplating how many hours I'll have in by the weekend, how many run miles, how many bike miles, etc.
When I got to my desk, I drank my recoverite and made my bowl of oatmeal and started my day.
These are among the many things that help me get through the Ironman training and I thought it would be a good blog. I'll try to update this one as I think of things, but here are a few things to get started...
Rules of thumb
- Get 60% of your hours of training in before the weekend (ex. if you're scheduled to do 20 hours that week, you should try to have 12 hours in before the weekend hits)
- Get at least half of your bike and run miles in before the weekend
- Home by 6 for family dinner
- Build volume and strength for at least 6 weeks before adding speed and intensity
- Sleep 10 minutes extra each night for each 2 hours of training each day (I fail at this one miserably)
- Don't use the same muscle group more than 3 days in a row (2 days is better) - for me, I have a hard time biking three days in a row, but no problem running three days in a row - I still don't know what my limits are for swimming
- Work opposing muscles at least 2-3 times a week - especially hamstrings
- Weight train at least once a week - or more often, rotating muscle groups
Good Habits
- Alternate between water only and a sports drink during early morning training (water only teaches the body to efficiently use stores - too much of water only training will wear you down)
- I bring in 2 bananas to work everyday and I have instant oatmeal , raisins and walnuts sitting on a shelf at work. I eat this almost everyday for breakfast.
- I have a big container of recoverite at work and take it after every run or bike.
When I got to my desk, I drank my recoverite and made my bowl of oatmeal and started my day.
These are among the many things that help me get through the Ironman training and I thought it would be a good blog. I'll try to update this one as I think of things, but here are a few things to get started...
Rules of thumb
- Get 60% of your hours of training in before the weekend (ex. if you're scheduled to do 20 hours that week, you should try to have 12 hours in before the weekend hits)
- Get at least half of your bike and run miles in before the weekend
- Home by 6 for family dinner
- Build volume and strength for at least 6 weeks before adding speed and intensity
- Sleep 10 minutes extra each night for each 2 hours of training each day (I fail at this one miserably)
- Don't use the same muscle group more than 3 days in a row (2 days is better) - for me, I have a hard time biking three days in a row, but no problem running three days in a row - I still don't know what my limits are for swimming
- Work opposing muscles at least 2-3 times a week - especially hamstrings
- Weight train at least once a week - or more often, rotating muscle groups
Good Habits
- Alternate between water only and a sports drink during early morning training (water only teaches the body to efficiently use stores - too much of water only training will wear you down)
- I bring in 2 bananas to work everyday and I have instant oatmeal , raisins and walnuts sitting on a shelf at work. I eat this almost everyday for breakfast.
- I have a big container of recoverite at work and take it after every run or bike.
Tuesday, July 24, 2007
Journeymen
As I ran today, I started to think about this Ironman journey I'm taking. It's fun / challenging / interesting / invigorating / scary / empowering / motivating / rewarding...
I got an instant message from someone in my company that I never heard of asking me if I did Lake Placid this weekend. I told him that I didn't, but I had to friends who did (way to go Joanne and Joel - Congrats!!). We 'chatted' for some time about his experience at Lake Placid this year, his nutritional challenges, etc. It reminded me of me a few years ago. I gave him some pointers - most of which I learned from the legendary Chris Bartges, without whose advise and encouragement I would undoubtedly have had a few years of mediocre experiences and bagged the whole thing, if I had the courage to start this triathlon thing in the first place!
This reminds me that we are all on some sort of journey - and with the help of those around us, we are better able to find the way.
This all popped into my head during my run today after a conversation with a friend of mine, Paul, where he reminded me of one of the reasons I started my blog in the first place - to try to look for and remember all of the ideas and experiences I encounter during this journey.
What I'm starting to realize as I blog this stuff, is that it isn't all about the Ironman journey, but about all of the things life throws at you and those around you, the good and the bad, and what you do with it.
While it's hard to remember it all, and certainly hard to find the time to get it into the blog, I think I'm capturing a fair bit... what do you think?
I got an instant message from someone in my company that I never heard of asking me if I did Lake Placid this weekend. I told him that I didn't, but I had to friends who did (way to go Joanne and Joel - Congrats!!). We 'chatted' for some time about his experience at Lake Placid this year, his nutritional challenges, etc. It reminded me of me a few years ago. I gave him some pointers - most of which I learned from the legendary Chris Bartges, without whose advise and encouragement I would undoubtedly have had a few years of mediocre experiences and bagged the whole thing, if I had the courage to start this triathlon thing in the first place!
This reminds me that we are all on some sort of journey - and with the help of those around us, we are better able to find the way.
This all popped into my head during my run today after a conversation with a friend of mine, Paul, where he reminded me of one of the reasons I started my blog in the first place - to try to look for and remember all of the ideas and experiences I encounter during this journey.
What I'm starting to realize as I blog this stuff, is that it isn't all about the Ironman journey, but about all of the things life throws at you and those around you, the good and the bad, and what you do with it.
While it's hard to remember it all, and certainly hard to find the time to get it into the blog, I think I'm capturing a fair bit... what do you think?
Breath
I rode to and from work today and ran at lunch. This is always a tough workout, but I also rode to and from work yesterday. They closed the pool today for superclorination due to some parasite that is going around - sounds nasty.
I'm starting to realize that I've gotten into a bad habit of not breathing deeply when exercising... this carried over into my last race. It really is something I need to focus on because I perform much better when I take long deep breaths.
Breathing deeply also helps me relax - I was feeling very tense riding home today - ran into a traffic jam, then a car crash, and I was pretty tired from the afternoon run. I could feel my neck and shoulders tightening up... may have something do do with the 15 pound pack that I ride with!
So, as I'm panting up a hill, straining at the neck and shoulders, not really thinking, and the Pink Floyd song "Breath" pops into my head and I instantly start taking deep breaths and relaxing. So I'll try to remember that before I get into the red zone when training and racing.
Overall, a pretty good song to have in your head, except the last lyric "Race toward an early grave" - not an aspiration of mine!
I'm starting to realize that I've gotten into a bad habit of not breathing deeply when exercising... this carried over into my last race. It really is something I need to focus on because I perform much better when I take long deep breaths.
Breathing deeply also helps me relax - I was feeling very tense riding home today - ran into a traffic jam, then a car crash, and I was pretty tired from the afternoon run. I could feel my neck and shoulders tightening up... may have something do do with the 15 pound pack that I ride with!
So, as I'm panting up a hill, straining at the neck and shoulders, not really thinking, and the Pink Floyd song "Breath" pops into my head and I instantly start taking deep breaths and relaxing. So I'll try to remember that before I get into the red zone when training and racing.
Overall, a pretty good song to have in your head, except the last lyric "Race toward an early grave" - not an aspiration of mine!
Monday, July 23, 2007
Crazy, but not stupid...
I forgot my helmet this morning on my way to work. I was almost at work when I realized it and called Sena and she got Erika to drop it off on her way with her boyfriend (Dave) to pick up his new iPhone. When they got there Dave thought I was crazy to ride my bike to work in all that traffic - I told him it isn't too bad. Erika had apparently told him that I ride up 202 to get to work - 202 is a major highway. I may be crazy riding my bike to work a few times a week and you have to be a little nuts to do an Ironman in the first place, but I'm not stupid! (Of course I did forget my helmet, which isn't the smartest thing, we'll just call that old man forgetfulness ; )
Sunday, July 22, 2007
perspective...
yesterday was long bike day - 80 miles - couldn't drag myself out of bed to swim at 6:30 first, but I figured I could ride from 7-noon - got a flat tire 5 miles into the ride at the top of a long hill - I couldn't get any pressure on my first spare tube, and my second spare tube had a hole in it! I had not extra patches since I had just rejigged all of my support equipment that morning, so I called Sena to pick me up. A fellow rider, up from Wilimington stopped to talk - nice guy. Itturns out the head on my pump was loose and simply tightening it would have allowed me to fill the first tube (so I learned something new), but then I would have had to ride 75 miles with no spares, which wouldn't have been a good plan anyway.
So, I got home, ate a bagle, grabbed 2 new tubes and patches, replaced my front tire (I noticed it was in pretty bad shape and I had a new one in the garage) and finally got on the road at 9:00. If I weren't in Ironman training mode, I'm sure I would have just called it a day, but I really need to build this long distance base - starting now!
I get home around 1:30 and I learn a good friend of my younger daughter Rachel has died a tragic death Mexico after falling 1000 feet into an abandon mine shaft. Totally blows me away. 16 years old - very nice young lad - talented. http://www.philly.com/philly/news/local/20070724_Boy_was_on_humanitarian_trip_to_Mexico_when_he_fell_in_mine.htmlWe just need to be there for Rachel. Her boyfriend Alex is helping her keep her mind off of it - they stayed up late last night watching movies.
So, I got up this morning and ran my 11 miles - keeping all this training stuff in perspective is really important - I have to stay in the moment and enjoy what I have in life - especially my family and friends, because it doesn't last forever.
So, I got home, ate a bagle, grabbed 2 new tubes and patches, replaced my front tire (I noticed it was in pretty bad shape and I had a new one in the garage) and finally got on the road at 9:00. If I weren't in Ironman training mode, I'm sure I would have just called it a day, but I really need to build this long distance base - starting now!
I get home around 1:30 and I learn a good friend of my younger daughter Rachel has died a tragic death Mexico after falling 1000 feet into an abandon mine shaft. Totally blows me away. 16 years old - very nice young lad - talented. http://www.philly.com/philly/news/local/20070724_Boy_was_on_humanitarian_trip_to_Mexico_when_he_fell_in_mine.htmlWe just need to be there for Rachel. Her boyfriend Alex is helping her keep her mind off of it - they stayed up late last night watching movies.
So, I got up this morning and ran my 11 miles - keeping all this training stuff in perspective is really important - I have to stay in the moment and enjoy what I have in life - especially my family and friends, because it doesn't last forever.
Tuesday, July 17, 2007
side stitch research
http://sportsmedicine.about.com/cs/injuries/a/aa053100a.htm
this article is interesting - probably the most important thing to do is breath deeply even before I start running - staying relaxed will probably help - and stretching after I get off the bike might be a good idea - maybe I can do this while running out of transition...
http://en.wikipedia.org/wiki/Side_stitch
I also found this interesting tidbit from wikipedia: Exhale when the left foot hits the ground, and inhale when the right foot hits the ground; which is consistent with the previous article that discusses association with the liver on the right side - hmmm
and more of the same here...
http://www.thestretchinghandbook.com/archives/side-stitch.php
this article is interesting - probably the most important thing to do is breath deeply even before I start running - staying relaxed will probably help - and stretching after I get off the bike might be a good idea - maybe I can do this while running out of transition...
http://en.wikipedia.org/wiki/Side_stitch
I also found this interesting tidbit from wikipedia: Exhale when the left foot hits the ground, and inhale when the right foot hits the ground; which is consistent with the previous article that discusses association with the liver on the right side - hmmm
and more of the same here...
http://www.thestretchinghandbook.com/archives/side-stitch.php
Monday, July 16, 2007
musselman stream of conciousness...
...can't seem to fall asleep - can hear the TV through the earplugs, eye mask keeps the light out - wake several times during the night to make sure I didn't miss the alarm... alarm goes off at 4, in the bathroom a few minutes later eating a banana and drinking a protein drink - wonder if it's raining... go through the hotel room to the window trying not to wake anyone - drizzling rain - I wonder how cold it is... get dressed, two layers of sun tan lotion (just in case the sun comes out), lube the hot spots... go outside - rain, wet pavement, but not too cool - no point in getting to transition early - it's 5am sleep another half an hour - yeah that's the ticket - set the alarm, wake at 5:30 - wake Sena to drive me to the start - load the car - Sena drops me off and heads back to the hotel
...music, people, nervousness in the air... I'm starting to wake up - make my way to the transition area - past the volunteers with orange and green clown wigs -my bike and gear at hand... whoa - primo spot - end of the rack - very close to the bike exit and entrance - good start to the day! - towel down, running bag down, wet suit/swim cap/goggles, drinks, gels all in the right place... time for some body marking and gotta get my chip too... short line for the body mark - nice volunteer - old dude... off to the timing chip tent - they tell me I need my race number to get my timing chip (bar code reader)... still in bare feet, I jog back to the transition area, grab my number and timing chip ankle band and head back to get my timing chip... next stop, porta john - relatively short line, meet Bob Hoyt in line - nice guy - 2 time Kona finisher - tells me he is a good swimmer and todays swim is not going to be easy... back to transition, announcer is telling people less than 5 minutes until transition area closes... grab my swim stuff and realize I haven't filled my tires yet... my pump doesn't work - can't figure it out - next bike over has a pump - I use it - no worries... get kicked out of transition area by volunteers with brightly colored clown wigs...
check out the water - wavy, but not too bad - try to figure out the course - it looks so much different from the overview map I saw on-line last week! - I eavesdrop on several conversations where someone is explaining the course to someone else - I eventually think I know what I'm going to be doing out there - following the pack!... I see Sena and Erika - what a sight for sore eyes! Erika keeps me company and helps me put on my wetsuit - Sena goes off to find a cow bell... first wave starts - the announcer calls my wave to move into the water - long walk in the shallow water with a sandy bottom to the swim start - not time to warm up - ouch, I step on zebra mussel - they are sharp, hopefully no cut... put on my goggles, don't get a great suction, but it will have to do as they start my wave... I dolphin dive about 4 or 5 times - I'm in with the first 10 guys in my wave - swim is going well - no problems sighting - going straight - not too many people... I get to the first buoy, then the second - time to turn around, but I'm on the wrong side - will get as close as possible... swimming into the sun - waves are picking up - I'm in a nice rhythm with the waves, sighting occasionally, cool, still going straight - a little water in the goggles, will clear them at the next turn... make the turn, clear the goggles, but now I can't get a good suction - goggles fill with water, I stop to drain them, they fill with water, I stop to re-adjust - damn, losing time - just swim already... swim, swim, swim - drain, sight - damn these are new goggles - should I dump them - no, illegal and not environmentally friendly - oh well, do the best you can on the day - deal with it... swim, swim, swim - drain - "do you need help?" I hear as I almost swim into the canoe - oops "no thanks" - readjust, swim, swim, swim, drain, sight... finally the shore is in sight - other swimmers standing - I stand, dolphin dive, stand, dolphin dive, all the way back to shore - goggles, where are they - lost - look behind - no way to find them - forget it... get on the bike already...
run to bike, peel off wetsuit, my chip comes off my ankle -I dig for it and put it back on - grab helmet, sun glasses, bike - go, go, go - I hear Sena and Erika cheering me on - I can do this - faster, faster... ride on some carpet over the grass - strange - hammer bar falls out of the pockets of my new race shirt - damn - I still have to get my feet in the shoes... on the road, feet in shoes, moving well, legs a bit cramped, but still moving fast - passing people - nice - uphill, flat, bike computer says I'm moving well - passing more and more people - getting into the rhythm again - nice... rolling hills, big lake, life is good... someone passes me - hmm - unusual - don't try to chase him - stay steady... I see another rider that I very slowly catch and eventually pass - he passes me back - and again and again all day long - we share some jokes as we pass each other - young guy - tough on the flats - not so strong on the climbs - 686 is his number - I'll look up his results later... coming to the base of the biggest climb of the course - what? water bottles at the base? I don't want to lug a brand new water bottle to the top of the climb, but I need water and take it... I pass several people on the climb and am rewarded with the fastest section of the course over the next 5 miles or more - whee this is fun - I love to go really fast without putting forth an all out effort - I pass more and more people... finally getting to the sharpest decent for the day - be careful - what is this dummy doing in front of me - slowing down way to much - can't pass - too dangerous - he hugs the left - no passing on the right - too dangerous - gets to the bottom, makes the turn and practically stops - I finally pass him - sheez - that cost me at least 30 seconds... fewer passes, still moving well, getting tired, what happend to my electrolytes - fell out of my bento box - damn - not looking forward to the last five miles into the wind with hills... make the turn home and start pushing those last 5 miles - start passing people again - pass Bob Hoyt having some trouble on a hill - a bit too rough for everyone I guess - not easy, but almost done... get to the end of the bike and see Sena, Erika (taking a picture), Rachel! - hey look, my brother-in-law Mike and my nieces and nephew... go, go, go - rack the bike - socks on, shoes on, hat on, race belt in hand - running again - not so bad - stay steady - clip on race belt - run, run, run...
oh man this is hard - stay steady - let the blood get to the right muscles and you'll feel fine - 13 miles to go - look at the beautiful lake - nice breeze - my stomach - I think I'll need a port-a-john stop before the end - maybe, but not yet - follow the Asian dude that just passed you out of transition - you can beat him at least... hey, look at that young guy walking, looks like cramps - not enough water or electrolytes - easy to forget when hammering on the bike - ok start counting how many you can pass on the run and not get passed - 1 - hey here is a guy in my age group - 2 - legs are feeling better - steady - easy does it - what a nice day for a run - there's a port-a-john - should I stop? - wait a while - looks like that guy has to walk too - 3 - and now I'm passing a top woman - 4 - and an older guy - 5 - just keep following the Asian dude - he's got a good pace going... ok, a few miles down, only 10 to go - there is the tunnel they talked about at the pre-race meeting - and up my first hill - not too bad - another big hill through town - I pass another top female runner -6 - and the Asian dude just can't hang on in the hills - down he goes - that's 7 - ok, I don't see anyone in front of me - shade, glorious shade - lots of water stops with HEED, Hammergel and Endurolytes - perfect for me! - a dude with hose spraying runners who want it - I raise my arms to the heavens and get a real nice misting - nice... there's another runner ahead, I can probably catch him if I stay steady - no more port-a-johns around - may need to jump into the woods if things get urgent - stay focused - long, flat stretch and another pass - 8 - no one I can see ahead - just stay steady - another hill, then another - I see another runner and someone in front of him - easy does it, they're a long way off - water, Heed - why did I carry this Hammergel? - oh well, gives me something to hold onto... mile 6 done, sharp turn into a gravel drive - this must be the BIG hill - hmm doesn't look too bad - I can see 2 other runners in the distance - one at a time - up the hill - bongo drums - hot sun - that runner is walking - I should be able to run this thing - oh my legs are tired and sore - keep it up - think of something funny to say to the bongo man - "so when do we get to the big hill?" - he smiles - just a little more to go - at the top I get back to form - ready for the hunt - I hit the downhill and increase my leg turn over - side stitch - ouch - next runner has had it - stops for water, limping - another pass - 9 - I wonder how many people in front of me... I get a glimpse of one guy as I come through the college - mile 9 - he has a good lead - steady - coming through town - ghost town - I see no body except the stray volunteer - not sure exactly where the course goes - get through town and back to the lake runners coming in the opposite direction with a long way to go - only 3 more miles - runner in front has caught another runner - I'm making good time, but they are working against each other, really pushing the pace - not a chance - hold position - stay steady - good day - save something for tonight with the family - no watch - I wonder what time it is - I ask some pedestrians - not a clue - what a laid back place - I'm tired - why am I doing this again? - come on you're almost finished - port-a-john will be at the finish - has it been a mile yet - time is going so slow...
The finish line - go - finish - look good for the family - smiling? I didn't think I had a smile left - Cheers - announcer saying my name - crossing the line - nice... little kid trying to hand me a medal - no way - I bend down and let him put it on me - all part of the fun - ice bath at the finish - nice touch...
Family there at the end - good day - good experience - maybe I'll do it again!
...music, people, nervousness in the air... I'm starting to wake up - make my way to the transition area - past the volunteers with orange and green clown wigs -my bike and gear at hand... whoa - primo spot - end of the rack - very close to the bike exit and entrance - good start to the day! - towel down, running bag down, wet suit/swim cap/goggles, drinks, gels all in the right place... time for some body marking and gotta get my chip too... short line for the body mark - nice volunteer - old dude... off to the timing chip tent - they tell me I need my race number to get my timing chip (bar code reader)... still in bare feet, I jog back to the transition area, grab my number and timing chip ankle band and head back to get my timing chip... next stop, porta john - relatively short line, meet Bob Hoyt in line - nice guy - 2 time Kona finisher - tells me he is a good swimmer and todays swim is not going to be easy... back to transition, announcer is telling people less than 5 minutes until transition area closes... grab my swim stuff and realize I haven't filled my tires yet... my pump doesn't work - can't figure it out - next bike over has a pump - I use it - no worries... get kicked out of transition area by volunteers with brightly colored clown wigs...
check out the water - wavy, but not too bad - try to figure out the course - it looks so much different from the overview map I saw on-line last week! - I eavesdrop on several conversations where someone is explaining the course to someone else - I eventually think I know what I'm going to be doing out there - following the pack!... I see Sena and Erika - what a sight for sore eyes! Erika keeps me company and helps me put on my wetsuit - Sena goes off to find a cow bell... first wave starts - the announcer calls my wave to move into the water - long walk in the shallow water with a sandy bottom to the swim start - not time to warm up - ouch, I step on zebra mussel - they are sharp, hopefully no cut... put on my goggles, don't get a great suction, but it will have to do as they start my wave... I dolphin dive about 4 or 5 times - I'm in with the first 10 guys in my wave - swim is going well - no problems sighting - going straight - not too many people... I get to the first buoy, then the second - time to turn around, but I'm on the wrong side - will get as close as possible... swimming into the sun - waves are picking up - I'm in a nice rhythm with the waves, sighting occasionally, cool, still going straight - a little water in the goggles, will clear them at the next turn... make the turn, clear the goggles, but now I can't get a good suction - goggles fill with water, I stop to drain them, they fill with water, I stop to re-adjust - damn, losing time - just swim already... swim, swim, swim - drain, sight - damn these are new goggles - should I dump them - no, illegal and not environmentally friendly - oh well, do the best you can on the day - deal with it... swim, swim, swim - drain - "do you need help?" I hear as I almost swim into the canoe - oops "no thanks" - readjust, swim, swim, swim, drain, sight... finally the shore is in sight - other swimmers standing - I stand, dolphin dive, stand, dolphin dive, all the way back to shore - goggles, where are they - lost - look behind - no way to find them - forget it... get on the bike already...
run to bike, peel off wetsuit, my chip comes off my ankle -I dig for it and put it back on - grab helmet, sun glasses, bike - go, go, go - I hear Sena and Erika cheering me on - I can do this - faster, faster... ride on some carpet over the grass - strange - hammer bar falls out of the pockets of my new race shirt - damn - I still have to get my feet in the shoes... on the road, feet in shoes, moving well, legs a bit cramped, but still moving fast - passing people - nice - uphill, flat, bike computer says I'm moving well - passing more and more people - getting into the rhythm again - nice... rolling hills, big lake, life is good... someone passes me - hmm - unusual - don't try to chase him - stay steady... I see another rider that I very slowly catch and eventually pass - he passes me back - and again and again all day long - we share some jokes as we pass each other - young guy - tough on the flats - not so strong on the climbs - 686 is his number - I'll look up his results later... coming to the base of the biggest climb of the course - what? water bottles at the base? I don't want to lug a brand new water bottle to the top of the climb, but I need water and take it... I pass several people on the climb and am rewarded with the fastest section of the course over the next 5 miles or more - whee this is fun - I love to go really fast without putting forth an all out effort - I pass more and more people... finally getting to the sharpest decent for the day - be careful - what is this dummy doing in front of me - slowing down way to much - can't pass - too dangerous - he hugs the left - no passing on the right - too dangerous - gets to the bottom, makes the turn and practically stops - I finally pass him - sheez - that cost me at least 30 seconds... fewer passes, still moving well, getting tired, what happend to my electrolytes - fell out of my bento box - damn - not looking forward to the last five miles into the wind with hills... make the turn home and start pushing those last 5 miles - start passing people again - pass Bob Hoyt having some trouble on a hill - a bit too rough for everyone I guess - not easy, but almost done... get to the end of the bike and see Sena, Erika (taking a picture), Rachel! - hey look, my brother-in-law Mike and my nieces and nephew... go, go, go - rack the bike - socks on, shoes on, hat on, race belt in hand - running again - not so bad - stay steady - clip on race belt - run, run, run...oh man this is hard - stay steady - let the blood get to the right muscles and you'll feel fine - 13 miles to go - look at the beautiful lake - nice breeze - my stomach - I think I'll need a port-a-john stop before the end - maybe, but not yet - follow the Asian dude that just passed you out of transition - you can beat him at least... hey, look at that young guy walking, looks like cramps - not enough water or electrolytes - easy to forget when hammering on the bike - ok start counting how many you can pass on the run and not get passed - 1 - hey here is a guy in my age group - 2 - legs are feeling better - steady - easy does it - what a nice day for a run - there's a port-a-john - should I stop? - wait a while - looks like that guy has to walk too - 3 - and now I'm passing a top woman - 4 - and an older guy - 5 - just keep following the Asian dude - he's got a good pace going... ok, a few miles down, only 10 to go - there is the tunnel they talked about at the pre-race meeting - and up my first hill - not too bad - another big hill through town - I pass another top female runner -6 - and the Asian dude just can't hang on in the hills - down he goes - that's 7 - ok, I don't see anyone in front of me - shade, glorious shade - lots of water stops with HEED, Hammergel and Endurolytes - perfect for me! - a dude with hose spraying runners who want it - I raise my arms to the heavens and get a real nice misting - nice... there's another runner ahead, I can probably catch him if I stay steady - no more port-a-johns around - may need to jump into the woods if things get urgent - stay focused - long, flat stretch and another pass - 8 - no one I can see ahead - just stay steady - another hill, then another - I see another runner and someone in front of him - easy does it, they're a long way off - water, Heed - why did I carry this Hammergel? - oh well, gives me something to hold onto... mile 6 done, sharp turn into a gravel drive - this must be the BIG hill - hmm doesn't look too bad - I can see 2 other runners in the distance - one at a time - up the hill - bongo drums - hot sun - that runner is walking - I should be able to run this thing - oh my legs are tired and sore - keep it up - think of something funny to say to the bongo man - "so when do we get to the big hill?" - he smiles - just a little more to go - at the top I get back to form - ready for the hunt - I hit the downhill and increase my leg turn over - side stitch - ouch - next runner has had it - stops for water, limping - another pass - 9 - I wonder how many people in front of me... I get a glimpse of one guy as I come through the college - mile 9 - he has a good lead - steady - coming through town - ghost town - I see no body except the stray volunteer - not sure exactly where the course goes - get through town and back to the lake runners coming in the opposite direction with a long way to go - only 3 more miles - runner in front has caught another runner - I'm making good time, but they are working against each other, really pushing the pace - not a chance - hold position - stay steady - good day - save something for tonight with the family - no watch - I wonder what time it is - I ask some pedestrians - not a clue - what a laid back place - I'm tired - why am I doing this again? - come on you're almost finished - port-a-john will be at the finish - has it been a mile yet - time is going so slow...
The finish line - go - finish - look good for the family - smiling? I didn't think I had a smile left - Cheers - announcer saying my name - crossing the line - nice... little kid trying to hand me a medal - no way - I bend down and let him put it on me - all part of the fun - ice bath at the finish - nice touch...
Family there at the end - good day - good experience - maybe I'll do it again!
good day at Musselman
I took it easy last week leading into Musselman. Here are the highlights from the race...
- 19th place overall (512 racers), 3 place age group (52 racers)
- solid bike and run; trouble on the swim (goggle problems again!)
- good course overall; the mile 7 hill on the run is a bit ridiculous, but I did an easy jog to the top
- so overall pretty solid performance and happy with the result - not stellar, but the best I could have done on the day
http://www.musselmantri.com/pdf/2007/musselman_results_2007.pdf
Other stuff
- Sena and the girls came to cheer me on - which makes a race so much more enjoyable - way to be there ladies!!
- My sister Kerin and family came to see the race - it was really good to see them there
- ITU Olympic qualifying race was the day before our race - some big names and very cool to watch (Sarah Groff won the womens course)
- Geneva is just ok - the lake is beautiful, but there isn't much to do in the town - wouldn't mind checking out the south part of the lake, where they apparently have some beautiful parks and waterfalls
- The Mussels in the lake are zebra mussels, that keep the water super clean, but are hard to control and aren't edible; they also can cut your feet so no running in shallow waters of the swim leg!
- Yeah the goggle thing again! New goggles, I can't explain what happened, but after about 600 meters, I lost the suction on the goggles and couldn't get it fixed for the rest of the swim - cost me some time - lost the goggles dolfin diving on my way into shore (sandy area cleared of mussels)
- I swam the morning after the race with a second pair of goggles that I brought - I loved swimming in the lake during this training swim - beautiful
- The bike was very cool - the last 5 miles were rough though - into the wind and hilly
- I liked the run course - side stitch at mile 8 and some trouble breathing - didn't push as hard as I was hoping to, but kept moving
- After the race, when I went to take my bike out of transition, my rear wheel was flat - strange, but so happy it didn't blow on the course! - also noticed that I need new race tires
- Tried a few different things on the bike this time that didn't pay off - (ex. tried to squeeze all my tubes, CO2 and nutrition into my bento box - not such a good idea)
- Met a guy - Bob Hoyt - 2 time Kona finisher - 2 time Lake Placid finisher - got to talking about a bunch of stuff - he does pretty well in the swim and gave me some pointers - also told me his best Kona time was the first time, when his goal was to finish, and how he passed training partners in the run who went out too hard - good advise
So I learned a few things for my next race; need to figure out my breathing and side stitch issues on the run; work out the goggle thing; XLab gizmo on the back for tubes and CO2; consider using my aero bar drink holder for IM distance - pretty short list really - no complaints.
- 19th place overall (512 racers), 3 place age group (52 racers)
- solid bike and run; trouble on the swim (goggle problems again!)
- good course overall; the mile 7 hill on the run is a bit ridiculous, but I did an easy jog to the top
- so overall pretty solid performance and happy with the result - not stellar, but the best I could have done on the day
http://www.musselmantri.com/pdf/2007/musselman_results_2007.pdf
here is the bike course map from my Garmin
Here is the elevation and pace chart from my Garmin...
Other stuff
- Sena and the girls came to cheer me on - which makes a race so much more enjoyable - way to be there ladies!!
- My sister Kerin and family came to see the race - it was really good to see them there
- ITU Olympic qualifying race was the day before our race - some big names and very cool to watch (Sarah Groff won the womens course)
- Geneva is just ok - the lake is beautiful, but there isn't much to do in the town - wouldn't mind checking out the south part of the lake, where they apparently have some beautiful parks and waterfalls
- The Mussels in the lake are zebra mussels, that keep the water super clean, but are hard to control and aren't edible; they also can cut your feet so no running in shallow waters of the swim leg!
- Yeah the goggle thing again! New goggles, I can't explain what happened, but after about 600 meters, I lost the suction on the goggles and couldn't get it fixed for the rest of the swim - cost me some time - lost the goggles dolfin diving on my way into shore (sandy area cleared of mussels)
- I swam the morning after the race with a second pair of goggles that I brought - I loved swimming in the lake during this training swim - beautiful
- The bike was very cool - the last 5 miles were rough though - into the wind and hilly
- I liked the run course - side stitch at mile 8 and some trouble breathing - didn't push as hard as I was hoping to, but kept moving
- After the race, when I went to take my bike out of transition, my rear wheel was flat - strange, but so happy it didn't blow on the course! - also noticed that I need new race tires
- Tried a few different things on the bike this time that didn't pay off - (ex. tried to squeeze all my tubes, CO2 and nutrition into my bento box - not such a good idea)
- Met a guy - Bob Hoyt - 2 time Kona finisher - 2 time Lake Placid finisher - got to talking about a bunch of stuff - he does pretty well in the swim and gave me some pointers - also told me his best Kona time was the first time, when his goal was to finish, and how he passed training partners in the run who went out too hard - good advise
So I learned a few things for my next race; need to figure out my breathing and side stitch issues on the run; work out the goggle thing; XLab gizmo on the back for tubes and CO2; consider using my aero bar drink holder for IM distance - pretty short list really - no complaints.
Tuesday, July 10, 2007
Solo Training
A short swim yesterday - 1 mile, mostly technique.
Hot and steamy this morning. Did a short track workout; 3x1mile at 5:50 pace or better. Just tuning up for my race this Sunday. Felt pretty good. I needed a little confidence boost after Sunday's run.
I've been thinking about Solo training versus Group training. I'm often conflicted on this.
I like to ride with the WC Cycling club, run with the WC Run club, and swim with the YMCA Masters, but I typically don't for a bunch of reasons. Its funny, because Ken Glah, a local pro triathlete showed up for a training run once with the Run Club and I wondered why he didn't show up more often, but as I've been training for Ironman events over the past 3 years, I'm beginning to understand.
Here are the top reasons why training Solo make sense (for me) when getting read for a big race:
- My schedule needs to be very flexible and group sessions are typically fixed and sometimes downright inconvenient (masters swim at 5:30am; run club at 6pm (dinner time))
- On the bike, there are either too many breaks (A- group) or the group hammers hard everytime (A group) - there is no long, steady group ride (i.e. 60+ miles at 18mph+ pace)
- My training needs often often don't match the group
On the other side of the equation, this is why I like group training...
- Long rides and runs go by a lot faster when you're with people
- I get to meet a lot of interesting characters (that always seem to have bad jokes, or new ways that I can punish myself - like 'hey Jesse, why don't you try an Ironman - ha, ha')
- During speed sessions, I push myself harder when there are faster people around me
- Learning new routes
- Learning new training tips
I'm looking forward (post Ironman), when I can just relax and do more group training.
Hot and steamy this morning. Did a short track workout; 3x1mile at 5:50 pace or better. Just tuning up for my race this Sunday. Felt pretty good. I needed a little confidence boost after Sunday's run.
I've been thinking about Solo training versus Group training. I'm often conflicted on this.
I like to ride with the WC Cycling club, run with the WC Run club, and swim with the YMCA Masters, but I typically don't for a bunch of reasons. Its funny, because Ken Glah, a local pro triathlete showed up for a training run once with the Run Club and I wondered why he didn't show up more often, but as I've been training for Ironman events over the past 3 years, I'm beginning to understand.
Here are the top reasons why training Solo make sense (for me) when getting read for a big race:
- My schedule needs to be very flexible and group sessions are typically fixed and sometimes downright inconvenient (masters swim at 5:30am; run club at 6pm (dinner time))
- On the bike, there are either too many breaks (A- group) or the group hammers hard everytime (A group) - there is no long, steady group ride (i.e. 60+ miles at 18mph+ pace)
- My training needs often often don't match the group
On the other side of the equation, this is why I like group training...
- Long rides and runs go by a lot faster when you're with people
- I get to meet a lot of interesting characters (that always seem to have bad jokes, or new ways that I can punish myself - like 'hey Jesse, why don't you try an Ironman - ha, ha')
- During speed sessions, I push myself harder when there are faster people around me
- Learning new routes
- Learning new training tips
I'm looking forward (post Ironman), when I can just relax and do more group training.
Sunday, July 8, 2007
No Excuses
Did about 14 hours this week, mostly fast stuff or hills. It was a relatively easy weekend since I tried to get much of my training earlier in the week.
Today (Sunday) was particularly tough, doing a hard 47 mile bike ride followed by a hilly 6 mile run at race effort pace. I'm sorry to say I couldn't hold the pace for the run and really struggled on the last mile, which happens to be straight up Hillsdale (250 ft climb over 3/4 of a mile). But I made it and hopefully it makes me stronger for my 1/2 Ironman next week (Mussleman in NY). I ran into Bill Dawson (President of the WC run club) near the end of my bike ride. He jumped on my wheel for a short while.
My sister Kerin came to visit on Friday with her kids, so I made sure I got my run in at lunch (7.5 miles at a good pace). 3350 meters on Saturday morning - decided to sleep in, then paint windows before my swim, so didn't get out with the Masters, but did the same workout solo.
In the 'thought for the day' category...
I was thinking of all the crap that has happened this year and how easy it would have been to just skip a race or stop training altogether.
This came to mind when I was reviewing my training log leading up to some of my earlier races and there is a multi-month section labelled "FLOOD" where I somehow managed to find the time to workout and have some pretty kick ass races (Ceasar Rodney half marathon in 1:22 and change; Broadstreet in 60min flat; the Savage AR - second team across the finish).
I had to be extremely creative in my training plan to get the right workouts in to race at this level even with chaos surrounding me during these months leading up to these races. And work hasn't been a piece of cake either.
I started thinking of my acathameoba parasite that almost blinded my right eye, but I managed to do pretty well in my first Ironman race. It would have been very easy to quit.
I crashed hard on my bike 5 weeks before Florida IM - bruised my tailbone (amongst other things). It was very painful to run for a couple of weeks after the crash, and I was very tired from all of the Ironman traning I had been doing. I could have taken time off, and blamed a bad time in Florida on my bike crash, but after some advise from the Doctor, I pushed through those last few weeks and qualified for Kona.
I'm training through this Lymes disease thing, and it would be really easy to ease up every time I started to cramp or feel run down and blame it on the Lymes, but I keep going figuring the run down feeling and cramping is probably all of the training I'm doing.
There are funerals, unplanned visitors, unexpected car breakdown, pulled hamstring, etc.
You know all the crap life throws at you.
A lot of people I know, use these things as roadblocks that stop them from doing what the set out to do.
I don't quite get this way of thinking. If something is important to you, you find a way to do it, not look for reasons not to do it. What do you think?
Today (Sunday) was particularly tough, doing a hard 47 mile bike ride followed by a hilly 6 mile run at race effort pace. I'm sorry to say I couldn't hold the pace for the run and really struggled on the last mile, which happens to be straight up Hillsdale (250 ft climb over 3/4 of a mile). But I made it and hopefully it makes me stronger for my 1/2 Ironman next week (Mussleman in NY). I ran into Bill Dawson (President of the WC run club) near the end of my bike ride. He jumped on my wheel for a short while.
My sister Kerin came to visit on Friday with her kids, so I made sure I got my run in at lunch (7.5 miles at a good pace). 3350 meters on Saturday morning - decided to sleep in, then paint windows before my swim, so didn't get out with the Masters, but did the same workout solo.
In the 'thought for the day' category...
I was thinking of all the crap that has happened this year and how easy it would have been to just skip a race or stop training altogether.
This came to mind when I was reviewing my training log leading up to some of my earlier races and there is a multi-month section labelled "FLOOD" where I somehow managed to find the time to workout and have some pretty kick ass races (Ceasar Rodney half marathon in 1:22 and change; Broadstreet in 60min flat; the Savage AR - second team across the finish).
I had to be extremely creative in my training plan to get the right workouts in to race at this level even with chaos surrounding me during these months leading up to these races. And work hasn't been a piece of cake either.
I started thinking of my acathameoba parasite that almost blinded my right eye, but I managed to do pretty well in my first Ironman race. It would have been very easy to quit.
I crashed hard on my bike 5 weeks before Florida IM - bruised my tailbone (amongst other things). It was very painful to run for a couple of weeks after the crash, and I was very tired from all of the Ironman traning I had been doing. I could have taken time off, and blamed a bad time in Florida on my bike crash, but after some advise from the Doctor, I pushed through those last few weeks and qualified for Kona.
I'm training through this Lymes disease thing, and it would be really easy to ease up every time I started to cramp or feel run down and blame it on the Lymes, but I keep going figuring the run down feeling and cramping is probably all of the training I'm doing.
There are funerals, unplanned visitors, unexpected car breakdown, pulled hamstring, etc.
You know all the crap life throws at you.
A lot of people I know, use these things as roadblocks that stop them from doing what the set out to do.
I don't quite get this way of thinking. If something is important to you, you find a way to do it, not look for reasons not to do it. What do you think?
Thursday, July 5, 2007
Wow, I can't believe it's Thursday already
It's been a strange week. 4th of July on a Wed, so a day off of work in the middle of the week. I swam 3000+ meters on Monday and my back / lats were sore on Tuesday, finally started feeling better on Tuesday night and swam 2000 meters on Wed. Sore again today. I thought it might have been from leaning out of my second story window over the weekend painting window trim, but maybe it's the bump up in swim distance. Rode into work on Tuesday and ran hills hard on Tuesday at lunch. Needless to say my ride home was less than spectacular.
Sena and I went to a 4th of July Party at the Jones. It was a good time - good to see everyone - a lot of runners.
I did strength intervals on the bike today. Need to fit those in more often. I've already gotten almost 9 hours in this week and it's only Thursday!
At some point in the last week I realized how hilly my next race is going to be. I think I'm ready for the bike and the swim, but just not feeling the run lately - then again, I usually surprise myself on the run. Hope all goes well!
My Sister Kerin and her clan is coming to visit tomorrow on their way through town back to Syracuse. I'm looking forward to it, but it is undoubtedly going to be too short. I might try to get her to stay the night.
Sena and I went to a 4th of July Party at the Jones. It was a good time - good to see everyone - a lot of runners.
I did strength intervals on the bike today. Need to fit those in more often. I've already gotten almost 9 hours in this week and it's only Thursday!
At some point in the last week I realized how hilly my next race is going to be. I think I'm ready for the bike and the swim, but just not feeling the run lately - then again, I usually surprise myself on the run. Hope all goes well!
My Sister Kerin and her clan is coming to visit tomorrow on their way through town back to Syracuse. I'm looking forward to it, but it is undoubtedly going to be too short. I might try to get her to stay the night.
Sunday, July 1, 2007
weekly stats
my first 18+ hour week of cardio training this year (18.73 hours)
thats 43 miles of running (6 of the miles were on an eliptical trainer), 4.4 miles of swimming, and 180 miles of biking
thats about 5.5 hours of running, 3,3 hours of swimming, and 9.8 hours of biking
scraped and painted 4 exterior windows, cleaned the gutters, got a hair cut, and even had time to drink a few beers this weekend
getting the long run in during the week definitely helps; a taper week last week also helped; still feel pretty good
I will have a lower volume week this week, but higher intensity (hopefully my body holds up!)
thats 43 miles of running (6 of the miles were on an eliptical trainer), 4.4 miles of swimming, and 180 miles of biking
thats about 5.5 hours of running, 3,3 hours of swimming, and 9.8 hours of biking
scraped and painted 4 exterior windows, cleaned the gutters, got a hair cut, and even had time to drink a few beers this weekend
getting the long run in during the week definitely helps; a taper week last week also helped; still feel pretty good
I will have a lower volume week this week, but higher intensity (hopefully my body holds up!)
Things I did right at the last race...
I've already capture the stupid stuff I did at the Philly race and what I would do next time, but it is probably just as important to capture what I did right so others reading this can benefit and I have it written down somewhere, so I can use it in future races...
- no meat or cheese three days before the race; lots of pasta, beans, fish, rice, etc.;
- race morning - 3 scoops of sustained energy + 1 banana 3 hours before the race; 3 electrolytes 1 hour before the race; 2 hammergel packets 5-10 minutes before the race. Sip water leading up to the race.
- 5-10 minute bike warmup before putting bike in transition area
- get body marked and get in transition early enough to set up bike close to isle
- keep transition setup simple... 1 bright towel, helmet and sunglasses on aerobar, bike shoes in pedals, run shoes loosely laced (for easy slip on) and double knotted, run hat (for sun and perspiration), run belt with number on top of shoes and hat
- on the bike, spare tubes and CO2, electrolyes, hammergel packets, race drink (short races, no protein)
- Put on bull frog sunscreen, lube those sensitive areas
- put wetsuit, swimcap, goggles and a throw away water bottle together ready to go to the swim start
- check out transition area - (since I won't be wearing my glasses, it is important to know where things are coming out of the water) - look for key landmarks (in this case, the guy next to me had a big red cooler) - I saw some people who put a helium balloon on the bike rack; check out entrances and exists for each leg of the race; get a feel for how far to run to bike
- ditch the glasses (easy thing to forget to do) and head over to swim start with swim stuff
- watch the pros and early waves during the swim start; look for the path of least conjestion
- swim like a fish
- on the bike, no calories for the first 5-10 minutes
- ride like the wind
- no meat or cheese three days before the race; lots of pasta, beans, fish, rice, etc.;
- race morning - 3 scoops of sustained energy + 1 banana 3 hours before the race; 3 electrolytes 1 hour before the race; 2 hammergel packets 5-10 minutes before the race. Sip water leading up to the race.
- 5-10 minute bike warmup before putting bike in transition area
- get body marked and get in transition early enough to set up bike close to isle
- keep transition setup simple... 1 bright towel, helmet and sunglasses on aerobar, bike shoes in pedals, run shoes loosely laced (for easy slip on) and double knotted, run hat (for sun and perspiration), run belt with number on top of shoes and hat
- on the bike, spare tubes and CO2, electrolyes, hammergel packets, race drink (short races, no protein)
- Put on bull frog sunscreen, lube those sensitive areas
- put wetsuit, swimcap, goggles and a throw away water bottle together ready to go to the swim start
- check out transition area - (since I won't be wearing my glasses, it is important to know where things are coming out of the water) - look for key landmarks (in this case, the guy next to me had a big red cooler) - I saw some people who put a helium balloon on the bike rack; check out entrances and exists for each leg of the race; get a feel for how far to run to bike
- ditch the glasses (easy thing to forget to do) and head over to swim start with swim stuff
- watch the pros and early waves during the swim start; look for the path of least conjestion
- swim like a fish
- on the bike, no calories for the first 5-10 minutes
- ride like the wind
confirmation on a couple of things
I stopped at my friend Joanne's house at the beginning of my 80 mile ride yesterday to say hi, since she and Jackie were chillin on their patio. She was talking about swimming in a wet suit and how you forget to kick. I thought it was just me, but I definitely noticed this in the Philly race.
I've always thought that running after a bike ride might feel wierd on your legs, but in fact, you actually start running at least as fast because your cardio system is warmed up. Last weekend, Ann mentioned that she experiences the same thing. I did a brick bike/run today, riding 20 miles pretty much all out, followed by a hilly tempo 6 mile run. My legs just didn't feel like they were moving, but in the end, my run times were pretty much what I would have expected if I only did the run and not the bike.
While I read a fair amount on the sport, I don't remember seeing this two things anywhere, so I thought I would share.
I've always thought that running after a bike ride might feel wierd on your legs, but in fact, you actually start running at least as fast because your cardio system is warmed up. Last weekend, Ann mentioned that she experiences the same thing. I did a brick bike/run today, riding 20 miles pretty much all out, followed by a hilly tempo 6 mile run. My legs just didn't feel like they were moving, but in the end, my run times were pretty much what I would have expected if I only did the run and not the bike.
While I read a fair amount on the sport, I don't remember seeing this two things anywhere, so I thought I would share.
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