weekly stats

Target was 15 hours, and I just barely got it in...

47run miles in 6 hours
5.5swim miles in 3.42 hours
111bike miles in 5.75 hours

not sure why I did so few bike miles - I guess I was trying to run in the sun / heat early in the week - my bike sessions were mostly hard efforts

My foot felt better today and I did 1 hour on the eliptical and 1 hour on the treadmill - good compromise to an outdoor 13 mile run that I had on the training plan.

busy packing

It is really tough to pack for a 10 day trip to Hawaii when you're doing an Ironman. My weekend was spent mostly on tuning my bike and packing.

My bike tuning included: replacing the chain, putting on a new cassette, replacing brake pads, replacing front derailuer cable and housing, cleaning, etc. I still have to take it apart and get it in the bike travel case. I also found out my race wheels aren't true, so I'll need to get that taken care of before I leave. The wheels came with a special truing tool, that I spent an hour trying to find. Finally found it with fairly detailed specs on the tension required. Sena is going to drop them off at the bike shop tomorrow.

My battery on my heart rate monitor seems to have died, so I'll want to replace that before I go. Hopefully it is just the battery. I'll probably want to clear the memory on my Garmin too, so I don't get that 'out of memory' message 40 miles into the bike. I only run out of memory maybe once a year, but I don't want to take any chances.

I put all my protein drink mixes into plastic bags - I just hope airport security doesn't mistake it for drugs! - it'll be in my carry on, so low likelihood.

There are hundred little things to remember - well I have a few days to get things in order.

Plantar Fasciitis strikes again!

I've been trying to manage the plantar fasciitis, but since the Philly Distance Run it has gotten worse. Taking most of the week off of running after PDR didn't seem to do the trick. It seems to be worst when I do fast runs, like my 5 mile tempo in Valley Forge yesterday - I think the fast down hills took a toll. I'm debating whether I should do my 13 mile run tomorrow - see how I feel - maybe on the treadmill.

I had a good 2.5 mile swim today - it was the first time I was actually able to control my speed going faster and slower throughout the workout.

I spent most of today working on my bike, and going to the bike store to get tools to do the job right. I'm pretty happy with it right now, but I put my race wheels on and noticed they are out of true. I'll take a shot at truing them, but if I have any trouble, I'll need to bring them to the bike store pronto.

I did a fast ride on Creek Road today (midway through my bike repairs). 2x12 miles at a pretty agressive pace. I'd like to do the same tomorrow, but if I have to cancel my run, I may do a longish ride instead.

My iPod went through the wash earlier this week, so I decided to go out and get another (long plane on Friday - to Hawaii!). Spent half the night last night getting decent music on it.

some hard stuff

Yesterday I ran 4x10minutes hard around Valley Forge (hills) with a 1 min rest. My calf muscles were really sore, so I tried not to over do it. Turned out to be about 8.5 miles with my warmup and cool down.

Last night I swam 25x100meters on 2mins. It got a little crazy because the pool was down to 1 lap lane due to swim practice and some old lady water exercise class. I was sharing the lane with a slower swimmer and a faster swimmer. I was pretty tired by the end of the set, but I suppose that is why I train. The faster swimmer caused me to pick up the pace a few times, which was good.

Today I did 5x5mins on the bike trainer in the am, big gear 110RPM with a 5 min rest. Very tough, but need to get that leg turn over elevated.

In the late afternoon I did a relatively easy 7 mile run - my legs felt pretty heavy, but with the warm weather, I wanted to get out there and sweat a little in prep for Kona.

weekly stats

Last week I had an easy week target of 8 hours, but somehow managed over 11 hours, as in...
13 miles of running (a bit over an 1.5 hours)
2.5 miles of swimming (a bit over 2 hours)
140 miles of biking (7.5 hours)

Still recovering from Philly distance run, my calf muscles couldn't really take much more running than 13 miles for the week, which included an 11 mile run on Saturday.

Blue Marsh

Sena and I loaded up the Kayak and headed to Blue Marsh for an open water swim, stopping to visit her grandparents on the way.

At the lake, I got to test out my new Blue Seventy skin suit while she paddled around, making sure I didn't get run over by a motor boat. Tippy sat in her lap and kept here company - I wish I had a camera.

It was nice to have Sena there. She told me my stroke was much better in the second half of the swim - I guess it was after I had warmed up a bit. I swam fairly straight which is a really good sign - something I've had a hard time with in the past. When I got tired, I started getting off course, something I'll need to watch for in the future.

Yesterday I rode and ran in my Ironman clothes and felt pretty good

So, a bit of a bike tune-up and a few more hard workouts and I think I'll be ready!

Kona, here I come!

Full Day

I realized last night that my drivers license had to be renewed by the end of today. Given the notorious reputation of long lines at the DMV, I decided to forego my normal early start and deal with the DMV. I took the convertible, and given the last weather forecast, I left the top down. I got there 10 minutes early and the line was already 50 people long. I met a woman in line who was thinking about moving back down to Guatemala - $300K gets you a nice place on the beach for 99 years... interesting conversation, but I digress.

After getting my number, I notice that it is pouring rain outside, and of course I left my top down, so I do the mad dash to the car in my Birkenstocks and get the top and windows in place. I race back to the DMV so I don't lose my place in line, and I arrive just as they call my number.

After getting home and drying out my car in the garage, I decide that I'll wait a while longer to start my bike ride since it is still raining on and off. Sena and I decide to use the time to hang pictures in the basement that we have delayed far too long. We follow this with a spirited game of foosball and a nice lunch (left overs from my birthday dinner the night before).

I finally start preparing for my long brick as the weather starts to clear. I decide 60 miles followed by a 10 mile run would be good if my calf muscle can handle it.

The weather is very close to Hawaii temps and humidity, so it should be a good day. The ride starts off slow, but eventually I get into a good groove. I neat little bug lands on my Bento box and keeps me company for the first 20 miles, trying to avoid what he probably thought was a mighty wind storm. At the first stop light he flies off and continues his life.

About 40 miles into the ride, on a fast, curvy downhill with a car not far behind, a bee gets under my shirt and starts to sting the crap out of my chest. My natural reaction was to whack my chest and yell - fortunately I didn't crash, however, the driver in the car behind me gave me a funny look as she passed.

After getting home after about 65 miles, I started my run. It was about 82 degrees and 66 percent humidity. I carried two 16 oz water bottles, one with Heed, the other just plain water. The run was really good and my calf didn't bother me too much. I wanted to speed up in the last 3 miles, but decided not to push my luck by straining my calf muscle any further.

When I got home, Sena asked me if I was in the mood for Sushi - I'm always in the mood for Sushi. We tried a new place and had a nice time.

When we got home we saw the end of the Tivo'd So. Carolina Game against #2 ranked LSU (my daughter Erika goes to So. Carolina). LSU won, but So. Carolina put up a good fight.

Bike Tempo

After work I did 4x20min on the bike, struggling a bit at first because my legs are still recovering from the Philly Distance Run 2 days ago.

I tried to run a mile afterward, but my calf muscles are shot and bagged it after less than a 1/2 mile.

I was trying to run the PDR conservatively, but I guess my legs weren't quite ready for the pace I ran. Oh well, I just hope I recover enough to do my last long run this week.

weekly stats

Last week was my last long week. The target was 19 hours, but I only hit 18.5. After the Distance run, I just didn't feel like swimming more than an hour.

Anyway, last week I...
ran 42.75 miles (including a 1/2 marathon race)
biked 170 miles (90 miles the day before my 1/2 marathon race)
swam 4.25 miles

this took...
a bit over 5 hours of running
9.5 hours of biking
almost 4 hours of swimming

good day at the races

I did the Philly Distance Run (Half Marathon) this morning, after riding 90 miles yesterday.

The race went better than expected. I guess it was the cool temperatures that kept my heart rate low. I expected to start at 7 minute pace and pick it up in the last 6 miles to 6:30 pace.

I hit the first mile marker in 6:15 pace and wasn't breathing hard. My heart rate was about 155 and I decided to stay in that zone for a while longer, which resulted in a fairly consistent pace between 6:15 and 6:25. At mile 9, I decided to run the last 4 miles with my heart rate above 160. It was difficult to get my legs moving faster, but I managed 6:05, 6:00, 5:58, and 5:45 in the last 4 miles, barely getting my heart rate beyond 160 until the last 1/2 mile, where I was in the red at 170+.

In the end, I somehow managed to run 1:21:30, which is a 1/2 Marathon PR for me by over 30 seconds. Nice to get a PR at my age ; ) I guess going out at a comfortable pace and picking it up in the end actually works pretty well.



<-- Passing one of the top female masters runners over the Strawberry Mansion Bridge - the bagpipe player (background) really got me going at this turn around point.