Monday, October 30, 2006
Ironstar 06 Halr IM race report
IRON STAR HALF IRONMAN RACE REPORT
Yesterday was great overall. My time was 5:05 (:31 swim, 2:44 bike, 1:44 run, :05 transitions)with a 30th overall finish and a 6th place finish in my age group (little over 600 racers in the event). My goal was 4:47 (:28 swim, 2:40 bike, 1:35 run, :04 transitions). Did quite get the results I wanted but the effort was definitely there. I can honestly say I did not leave anything in the fuel tank yesteday. In fact, the last mile of the run I actually ran pretty hard on fumes and nearly collapsed after crossing the finish line.
First off was the swim. This was the only part of the race that disappointed me. I swam 31min and some change which is the same time I had last year. I hate to think all my swim training over the last year did not net me a darn thing. I felt really good thru most of the swim, especially the start, and I never hit any crowded areas in the water. However, there were times where my arms were getting tired and I knew I was slowing down.
It also did not help that near the end of the swim the water began to taste like motor oil. I recently read a quote that if you want to swim a certain time, you had better be training at that pace. My 100m pace yesterday was 1:30 and my recent 100s have been at 1:20 to 1:22. I need to work more on my muscular endurance to hold that pace longer. My swim split rank was 57th overall.
The bike is where I ran into my first bit of trouble. Actually, it ran into me in the way off another racer. Before the ax my transition went pretty smooth. I was slowed a bit by putting on my socks and my shoes (I never bike with socks and I always lock my shoes on my pedals) but due to the cold and the grass being wet I took the safe route. I was also slowed some by putting on my arm warmers but it was worth the extra time b/c it was cold on the bike. Once I went to mount my bike, this jackass next to me lost control of his bike while mounting it and slammed into the side of me. This caused me to eat some concrete b/c my shoes were already locked into the pedals. The fall tore up my right knee and tweaked my left hammy before the ride ever started. That guy proceeded to ride off w/o saying a word. I lost at least 2mins peeling myself off the ground and fixing my bike. My seat was sticking straight up, my bar tape was all chewed up on the right side, my handlebars were bent to the left and my gatorade leaked out everywhere. I managed to straighten the seat but I road with my bars slightly turned to the left. When I was in the aero position my left knee would hit my left elbow every rotation as I pedaled. That got old real fast. Needless to say I road like that for 59miles. I ended up having a great bike ride of 2:44 with a 21.5 mph pace. My bike split was 25th overall. I think I even past the guy who hit but but then again everyone looks the same. My only issue on the bike was my lack of fluids I took in and the inability to get the old fluids out of me while riding.
Once I hit T2, I managed to transition from the bike to run in less than a minute but I had to hit the port a pottie for a 90sec pee. I think at least 3 people came in from the bike after me and made it onto the run course before me. It was worth it though. I started the run with cramping in my thighs (inner quads to be exact). With every step they hurt. I stopped after a mile at the 1st aid station and took in to salt tablets, water, and gatorade. I would do this twice more during the run. I would also drink about 7ozs of flat coke (my new race secret!!!) and a gel with about 4 miles to go. I did not get enough fluids and sodium in me on the bike and thats why the cramps were haunting me on the run. When the race was over I had so my salt on my body and clothes from sweating. But back to the run. I held a nice pace for the first 7 miles (HR averaged between 145 and 150) but then the legs ran out of juice and I was running on pure will. I fought a head wind between mile 7 and 8 that almost stopped my and then I just felt like thrash the rest of the way. The most satisfying part was my ability to not get down and to keep pushing the legs until the end. I think I even crossed a new boundry in my threshold for pain and managed to push harder on the last mile and a half to finish strong. My run split was 1:44 (7:59 mile pace) and was 58th overall in the run split. I think I pushed a little too hard on the bike which hurt my run a bit but ultimately I just hit the wall.
This was a grat race b/c I had some adversity and I was able to overcome some obstacles in route to a nice finish. I need to continue to work on my overall endurance base and increase my muscular endurance work during my build phases of training. My mental toughness has come a long way (especially in my recent training anf my last 2 race finishes) and will only help my finish future races even stronger. Lastly I need to really focus on my nutrition in my training to avoid any letdowns in races. This needs to really needs to be a key area of concern as I work towards Ironman AZ next year. Well that is all for now. I will take 2 weeks off from training and then due some light exercising the following 2 weeks to transition back into training mode. Training will ramp up right after Thanksgiving to prepace for IMAZ in april.
Below are some photos a guy standing by Amber took for her and email to us.
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Yesterday was great overall. My time was 5:05 (:31 swim, 2:44 bike, 1:44 run, :05 transitions)with a 30th overall finish and a 6th place finish in my age group (little over 600 racers in the event). My goal was 4:47 (:28 swim, 2:40 bike, 1:35 run, :04 transitions). Did quite get the results I wanted but the effort was definitely there. I can honestly say I did not leave anything in the fuel tank yesteday. In fact, the last mile of the run I actually ran pretty hard on fumes and nearly collapsed after crossing the finish line.
First off was the swim. This was the only part of the race that disappointed me. I swam 31min and some change which is the same time I had last year. I hate to think all my swim training over the last year did not net me a darn thing. I felt really good thru most of the swim, especially the start, and I never hit any crowded areas in the water. However, there were times where my arms were getting tired and I knew I was slowing down.
It also did not help that near the end of the swim the water began to taste like motor oil. I recently read a quote that if you want to swim a certain time, you had better be training at that pace. My 100m pace yesterday was 1:30 and my recent 100s have been at 1:20 to 1:22. I need to work more on my muscular endurance to hold that pace longer. My swim split rank was 57th overall.The bike is where I ran into my first bit of trouble. Actually, it ran into me in the way off another racer. Before the ax my transition went pretty smooth. I was slowed a bit by putting on my socks and my shoes (I never bike with socks and I always lock my shoes on my pedals) but due to the cold and the grass being wet I took the safe route. I was also slowed some by putting on my arm warmers but it was worth the extra time b/c it was cold on the bike. Once I went to mount my bike, this jackass next to me lost control of his bike while mounting it and slammed into the side of me. This caused me to eat some concrete b/c my shoes were already locked into the pedals. The fall tore up my right knee and tweaked my left hammy before the ride ever started. That guy proceeded to ride off w/o saying a word. I lost at least 2mins peeling myself off the ground and fixing my bike. My seat was sticking straight up, my bar tape was all chewed up on the right side, my handlebars were bent to the left and my gatorade leaked out everywhere. I managed to straighten the seat but I road with my bars slightly turned to the left. When I was in the aero position my left knee would hit my left elbow every rotation as I pedaled. That got old real fast. Needless to say I road like that for 59miles. I ended up having a great bike ride of 2:44 with a 21.5 mph pace. My bike split was 25th overall. I think I even past the guy who hit but but then again everyone looks the same. My only issue on the bike was my lack of fluids I took in and the inability to get the old fluids out of me while riding.
Once I hit T2, I managed to transition from the bike to run in less than a minute but I had to hit the port a pottie for a 90sec pee. I think at least 3 people came in from the bike after me and made it onto the run course before me. It was worth it though. I started the run with cramping in my thighs (inner quads to be exact). With every step they hurt. I stopped after a mile at the 1st aid station and took in to salt tablets, water, and gatorade. I would do this twice more during the run. I would also drink about 7ozs of flat coke (my new race secret!!!) and a gel with about 4 miles to go. I did not get enough fluids and sodium in me on the bike and thats why the cramps were haunting me on the run. When the race was over I had so my salt on my body and clothes from sweating. But back to the run. I held a nice pace for the first 7 miles (HR averaged between 145 and 150) but then the legs ran out of juice and I was running on pure will. I fought a head wind between mile 7 and 8 that almost stopped my and then I just felt like thrash the rest of the way. The most satisfying part was my ability to not get down and to keep pushing the legs until the end. I think I even crossed a new boundry in my threshold for pain and managed to push harder on the last mile and a half to finish strong. My run split was 1:44 (7:59 mile pace) and was 58th overall in the run split. I think I pushed a little too hard on the bike which hurt my run a bit but ultimately I just hit the wall.
This was a grat race b/c I had some adversity and I was able to overcome some obstacles in route to a nice finish. I need to continue to work on my overall endurance base and increase my muscular endurance work during my build phases of training. My mental toughness has come a long way (especially in my recent training anf my last 2 race finishes) and will only help my finish future races even stronger. Lastly I need to really focus on my nutrition in my training to avoid any letdowns in races. This needs to really needs to be a key area of concern as I work towards Ironman AZ next year. Well that is all for now. I will take 2 weeks off from training and then due some light exercising the following 2 weeks to transition back into training mode. Training will ramp up right after Thanksgiving to prepace for IMAZ in april.
Below are some photos a guy standing by Amber took for her and email to us.
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Friday, October 27, 2006
Today was another short swim. I did an easy swim for 20min: 150m free, 50m back, 150m free, 50m back, 12x 50m (25 build, 25 easy) on :15 RI, 50m back. Good swim, I felt strong on the builds which was nice.
Tomorrow we hit the road for Conroe. I need to finish fine tuning my bike tonight and sure up a few race details. As usual, tomorrow will be a long day due to driving, staying in a hotel, and the overall anxiousness to get on with the race. I look forward to getting my race packet tomorrow - its always nice to get some free goodies after you drop $125 on the race.
Tomorrow we hit the road for Conroe. I need to finish fine tuning my bike tonight and sure up a few race details. As usual, tomorrow will be a long day due to driving, staying in a hotel, and the overall anxiousness to get on with the race. I look forward to getting my race packet tomorrow - its always nice to get some free goodies after you drop $125 on the race.
Thursday, October 26, 2006
been away from the computer - here is a recap of last 3 days
tuesday: 30min bike ride on the trainer. mixed in 4x90 sec hard intervals.
wednesday: 30min easy bike ride on trainer
thursday: 50min bike/run brick. 30min bike on trainer with 2x90 sec hard intervals followed by 20min run with an addl 2x90 sec fast pace interval. felt good but the IT band was making itself known on the left leg. nothing major, just a hey remember me! got in a 25min/1450m swim at lunch today. started w/ 300m warm, 12x50m drills (push the buoy, fists, catchups) , 500m free (easy pace - time was 7:30) and 50m cool. i needed that swim!!!!!
2 days left until we see if the training has paid off
tuesday: 30min bike ride on the trainer. mixed in 4x90 sec hard intervals.
wednesday: 30min easy bike ride on trainer
thursday: 50min bike/run brick. 30min bike on trainer with 2x90 sec hard intervals followed by 20min run with an addl 2x90 sec fast pace interval. felt good but the IT band was making itself known on the left leg. nothing major, just a hey remember me! got in a 25min/1450m swim at lunch today. started w/ 300m warm, 12x50m drills (push the buoy, fists, catchups) , 500m free (easy pace - time was 7:30) and 50m cool. i needed that swim!!!!!
2 days left until we see if the training has paid off
Monday, October 23, 2006
This morning was my last hard swim workout. the swim went well other than the milky water that was nasty. i started with an easy 10min warm and then went to 6x75m (50 build, 25 easy) w/ :20 RI. Next was 6x100m fast (1:17, 1:18, 1:20, 1:20, 1:18, 1:20) on :30 RI. Finished with a 8min steady swim around race pace feel. All I felt was tired after the 100s. Total swim was 40min and about 2300m.
Sunday, October 22, 2006
Today was BT wortkout # 4 of the taper. This morning was a fast 45min bike at south mopac and the veloway followed by a 25min run at a good pace. the run was a little more challenging than my last 3 transition runs due to multiple long hills on south mopac. today was my first ride with the aero helmet and it definitely felt like the wind went right around me. it was a tough bike today due the 50 degree temp and heavy crosswinds but i made sure to push pretty hard thru out the ride. I also noticed a big difference in my ride with the handle bars lowered several inches. i may tweak it still but i have not decided for sure. good workout overall!!!!!
Saturday, October 21, 2006
Today was a little mix of everything (except the run). I got in a 30min swim at barton springs in the wetsuit. i did 4x400m before my stomach started bothering me and i cut it short by 800m. After the first 800m (6:10 400s) i did 2x200m at race pace start (2:40) and then closed w/ a 6min 400m. I followed the swim with a 30min bike trainer ride w/ 10x1min high candence/easy gear spins. I finished my workout w/ a 30min core workout.
Today was exciting to watch the ironman championships in the internet. the mens race was awesome. congrats to stadler for a great race after most people doubted his overall skills (mainly mental toughness and his run). it was really great to see ficker get 2nd for the women and to see lots of locals do well in the age group races. i am determined to race kona one day and i plan to do it by qualifying. its easy to say an tough to do, but i feel if i set the goal and follow the proper training i will make it happen. it all starts for me at IMAZ. My goal is under 10hrs which would be close to qualifying so we will see what happens. i think IMAZ will be the start of something big for me in racing. But before that can materialize I need to stay focused on Conroe next weekend. Tomorrow is a small brick that my hammy isnt looking forward to.
Today was exciting to watch the ironman championships in the internet. the mens race was awesome. congrats to stadler for a great race after most people doubted his overall skills (mainly mental toughness and his run). it was really great to see ficker get 2nd for the women and to see lots of locals do well in the age group races. i am determined to race kona one day and i plan to do it by qualifying. its easy to say an tough to do, but i feel if i set the goal and follow the proper training i will make it happen. it all starts for me at IMAZ. My goal is under 10hrs which would be close to qualifying so we will see what happens. i think IMAZ will be the start of something big for me in racing. But before that can materialize I need to stay focused on Conroe next weekend. Tomorrow is a small brick that my hammy isnt looking forward to.
Friday, October 20, 2006
Tonight was a bike trainer ride. 60min ride with a focus pushing my race pace threshold on the bike. After a 15min warmup and did 3x10min intervals w/ 5min RI. The intervals were 3min with HR in high 120s, next 2min HR mid 130s, 3min below 130 and 2min back in high 130s. The session felt good even though my left left is tight. I spent a little time tweaking my bike by moving the seat forward and dropping my handlebar stem a few inches. I hope this will get me more over the pedals for power and help get my chest lower to cut down on wind.
Thursday, October 19, 2006
Good swim workout this morning. got in a 43min/2400m swim with a anaerobic threshold focus. after a 1200m warmup, the main set was 500m easy, 3x75m fast, 75m easy, 2x75m fast, 75m easy and 75m fast. There a :30 RI after fast swims and :20 sec after easy. The avg time for fast 75m was :58 to :59. This taper sure makes you feel lazy at times.
Wednesday, October 18, 2006
This morning was breakthru workout #3 of my taper. I did a brick with a 60min bike followed by a 30min run. On the trainer ride a tried to maintain high 120s for HR while moving up and down the gears. Avg Hr on the bike was 122 (probably could have done better but steady riding on the trainer gets boring and when you watch TV you tend to lose focus). after a 5min transition I manage a 4mile run at a blistering 27min. I didnt have the GPS working to check my pace but I know the route and I know from feel I was flying. My avg HR was 145 and on the last 1.5 miles i was at 150 and feeling good. I think my run is definitely at its peak right now so I am ready to get the race on. Due to my knee and hammy I will do 2 more transition run but that will probably be it. I will swap 2 other planned runs with biking unless my leg makes a big 180. I think my run is going to really rock in Conroe - i think i have a 1:35 half marathon in me. cant wait to find out.
Got in my last weights workout at lunch today. Ice cream cone tonight thanks to another successful BT workout!!!
Got in my last weights workout at lunch today. Ice cream cone tonight thanks to another successful BT workout!!!
Monday, October 16, 2006
This morning was a swim work with a ME focus. The total swim was 43min/2500m. After a 800m warmup, the main set was 2x500m on :45 RI (7:23, 7:25), 4x100m on :30 RI (1:23, 1:22, 1:21, 1:20), and 4x50m on :20 RI (:37, :38, :37, :39). I was really pleased with consistency on the reps and the fact that the times did get slower with more reps.
Today at lunch I had some massge work done on my left hammy. That thing is going to need some rest after this race to get better. The lady was able to release alot of the knots but she said one area would release only to spasm right after that and tighten again. She actually spent and additional fifteen minutes trying to get it right but she couldnt. It definitely feels better and I followed the massage up tonight with a hot, hot bath and then some more stretching and TP massage ball work.
Tomorrow is an off day besides a core workout.
Today at lunch I had some massge work done on my left hammy. That thing is going to need some rest after this race to get better. The lady was able to release alot of the knots but she said one area would release only to spasm right after that and tighten again. She actually spent and additional fifteen minutes trying to get it right but she couldnt. It definitely feels better and I followed the massage up tonight with a hot, hot bath and then some more stretching and TP massage ball work.
Tomorrow is an off day besides a core workout.
Sunday, October 15, 2006
Today was breakthru workout #2 for my taper. The weather tried to stop me this morning but i didnt let a little ran keep me down. I start with a 90min ride at the veloway. due to the wet roads and the rain getting heavy at times i stayed on the 3mile track and stayed in the small ring doing high cadence riding the entire time. This type of riding always does a # on my legs after an hour. After a 4min transition at the house i was off on the run. The run was 45min at a quick pace. My gps wasnt working today so i am not sure of the exact pace but the feel was around 7:15ish mile pace. The run was about 6.5 miles and my goal on the 2nd half of the run was to push my HR up to 150 and hold it. I managed to do this and it wasnt so bad. I need to continue to test my limits to know how much I can push myself in a race. This was definitely another strong brick workout for me which is what I need during this peak period.
Saturday, October 14, 2006
Today was a 60min bike on the trainer today. After a warmup and some one-legged drills, did 2x10min intervals w/ 10min RI. The objective of the intervals was to focus on LT. I did 3min below LT, 2min above, 3min below and 2min above. These intervals are for simulating surges on the bike during a race. They were tough to say the least. My goal was to do the below LTs around HR 135 and above LTs in the 140s. My average HR for the intervals were 136 and 137. My HR for the 60min was 121. I plan to get another one of these workouts in before Conroe.
Friday, October 13, 2006
I had a good swim workout this morning. The swim was 2600m/50min with an anaerobic focus. Started with a 1200 warmup and then did a main set of 6x75m fast (:54 steady thru out w/ :50 RI), 250m w/ pull buoy, 6x50m fast (:36 steady w/ :35 RI), 200m kick and 200m cooldown. Those fast reps were tough to recover from after the first few. I plan to get 1-2 more of these swims in before the race. This weekend will be biking both days w/ a transition run on sunday.
On a side note, I can't seem to figure out why I go crazy on sweets the last few weeks before a race. Amber made these strawberry shortcakes the other night and I have loaded up on them the last few days. I felt like I had to eat them up to get them out of my sight. I think my diet is so strict that once the sweets hit my lips I lose all self-control. I am so ready for a few weeks off of training to eat some foods I miss like burgers, steaks, beer, etc.
On a side note, I can't seem to figure out why I go crazy on sweets the last few weeks before a race. Amber made these strawberry shortcakes the other night and I have loaded up on them the last few days. I felt like I had to eat them up to get them out of my sight. I think my diet is so strict that once the sweets hit my lips I lose all self-control. I am so ready for a few weeks off of training to eat some foods I miss like burgers, steaks, beer, etc.
Thursday, October 12, 2006
this morning was breakthru workout #1 for the taper. I planned a 90min bike/30min run brick but do to waking up this morning and then falling back asleep the bike was trimmed to 60min. my legs were so heavy from weights yesterday it was tough to turn the pedals on the bike. my legs eventually warmed up and i managed to hold a HR in the high 120s to 130 for most of the hour. after the a 3min transition it was off for a 30min tempo run. i used the first mile to ease into the run (8min pace - hr 136-138). the next 3 miles were run at a 7:10 pace which had the HR around 145 to 150. the run felt strong as the humidity did its best to slow me. i definitely feel this was a good workout to prep me for race dace. tomorrow is another day in the pool.
Wednesday, October 11, 2006
Good workouts today which have me yawning right now. This morning was a 50min/2700m swim. The focus was on ME. After a 1000m warmup the mainset was 20x75m w/ :20 RI @ race pace. My race pace target is 1:20 (100m pace) and my avg 75m time today was :59. Looks like I was right on target. Today at lunch a got in a 40min weight session. I should sleep like a baby tonight.
Tomorrow is a 2hr brick (90min bike/30min run)
Tomorrow is a 2hr brick (90min bike/30min run)
Tuesday, October 10, 2006
I was off yesterday and today was a recovery day to ease into my 2 peak weeks before race week. This morning was a 45min trainer ride. The main set was 10x1min high cadence/easy gear spins w/ :30 RI. I also mixed in some one-legged drills. At lunch today a managed a 30min swim. This was an easy 16oom with the main set consisting of 50m drills. Legs are back under me from this past Sunday and I am ready for some shorter/high intensity workouts.
Sunday, October 08, 2006
weekend recap:
Saturday was a 2400m/45min wetsuit swim at barton springs. i started w/ 2x400m laps warmup. i wanted to work on race start pace so the next 4x400m reflected that. The first 200m of each lap was where I wanted to boogey and the times were (2:40, 2:42, 2:46, 2:52). the 200m back the other way was at easy pace. that was a tough swim for me b/c i have neglected to do more race pace workouts. its definitely something i will work on in the future during the build sessions of traning. when i got home i got in a 30min core workout and then watched Texas roll OU!!!!!!!
Today was the big day. This was a workout that i needed to gauge myself for race day. We started w/ a 2:25 bike (we actually stopped twice for about 10mins due to bike issues) but totaled about 42miles. my HR for the bike was 116. We road SW pkwy and bee caves (twice) and I tried to push the pace on the hills to makeup for some on the miles we didnt get in. After the 4min transition it was off on the run. the run totaled 12.3 miles in 1:33. The run pace averaged 7:37 per mile with an avg HR of 142. My legs felt strong until about the last 1.5 miles but i managed to hold the pace. Today was the first time I drank flat coke on the run instead of I gel and i really liked it. Eating on gel on the run requires you to chase it with water and that tends to overload my stomach. As for my nutrition overall, things went well but something gave me gas problems midway thru the run and once I got home it was really bad. My stomach still feels upset as we speak. I will have to do some thinking to figure out the cause.
Tomorrow is an off day and then begins the 3 week taper. I have 4 break thru workouts scheduled and almost all my runs will be in the form of a transition run. I think I am on target to break 5hrs at conroe and close in on my goal time of 4:47. More to come..... Go Cowboys!!!!!
Saturday was a 2400m/45min wetsuit swim at barton springs. i started w/ 2x400m laps warmup. i wanted to work on race start pace so the next 4x400m reflected that. The first 200m of each lap was where I wanted to boogey and the times were (2:40, 2:42, 2:46, 2:52). the 200m back the other way was at easy pace. that was a tough swim for me b/c i have neglected to do more race pace workouts. its definitely something i will work on in the future during the build sessions of traning. when i got home i got in a 30min core workout and then watched Texas roll OU!!!!!!!
Today was the big day. This was a workout that i needed to gauge myself for race day. We started w/ a 2:25 bike (we actually stopped twice for about 10mins due to bike issues) but totaled about 42miles. my HR for the bike was 116. We road SW pkwy and bee caves (twice) and I tried to push the pace on the hills to makeup for some on the miles we didnt get in. After the 4min transition it was off on the run. the run totaled 12.3 miles in 1:33. The run pace averaged 7:37 per mile with an avg HR of 142. My legs felt strong until about the last 1.5 miles but i managed to hold the pace. Today was the first time I drank flat coke on the run instead of I gel and i really liked it. Eating on gel on the run requires you to chase it with water and that tends to overload my stomach. As for my nutrition overall, things went well but something gave me gas problems midway thru the run and once I got home it was really bad. My stomach still feels upset as we speak. I will have to do some thinking to figure out the cause.
Tomorrow is an off day and then begins the 3 week taper. I have 4 break thru workouts scheduled and almost all my runs will be in the form of a transition run. I think I am on target to break 5hrs at conroe and close in on my goal time of 4:47. More to come..... Go Cowboys!!!!!
Friday, October 06, 2006
i got in 2 shorter workouts today. i started this morning with a 45min bike on the trainer. the goal was to maintain a steady HR while moving thru the different gears. The ride was meant to serve as a recovery ride and it felt good overall.
today at lunch was a 27min swim. i got in 1500m with a 600m warm, a progressive swim of 450m (i started w/ 2 hard strokes on the 1st 25m and then every 25m added an addl heavy stroke until i ended with a hard 25m), 4x75m (25 hard, 25 easy, 25kick w/ :10 RI) and closed w/ 150m cool. the progressive swim was a ball buster. it starts out super easy but by the tailend your body is screaming for a longer rest.
tomorrow i will get in a wetsuit swim at barton springs and then settle in for some college football. sunday morning is my key workout. i hope to simulate the race in conroe with a 2:45 ride followed by a 90min run. i also plan to tailor my nutrition this weekend to mirror race week. my main goal is to push the bike at a good pace with some hard intervals mixed in and then average 7:30min miles during the long run. we shall see!!!!
today at lunch was a 27min swim. i got in 1500m with a 600m warm, a progressive swim of 450m (i started w/ 2 hard strokes on the 1st 25m and then every 25m added an addl heavy stroke until i ended with a hard 25m), 4x75m (25 hard, 25 easy, 25kick w/ :10 RI) and closed w/ 150m cool. the progressive swim was a ball buster. it starts out super easy but by the tailend your body is screaming for a longer rest.
tomorrow i will get in a wetsuit swim at barton springs and then settle in for some college football. sunday morning is my key workout. i hope to simulate the race in conroe with a 2:45 ride followed by a 90min run. i also plan to tailor my nutrition this weekend to mirror race week. my main goal is to push the bike at a good pace with some hard intervals mixed in and then average 7:30min miles during the long run. we shall see!!!!
Thursday, October 05, 2006
this morning i had a nice bike on the trainer. i read a workout in the triathlete mag this month and gave it a try. the workout was a TT interval workout that made me feel good. after a 15min warmup, the main set was 3x10min w/ 7:30 RI. The intervals are 2min on hard gear at TT pace, then drop down a gear for the next 2min, then back to original gear for next 2min, then drop back 2 gears for 2min and then finally back to original gear for 2min. The gear is to maintain a steady candence thru out the 10min, My HR during the intervals were 131, 128, and 127. The total bike was 65min with an avg HR of 115.
i saw DR Z tonight for IT band love. Damn that treatment hurts when he hits the tender spots but it is worth it in the end. hopefully my leg responds well to my brick workout this weekend.
i saw DR Z tonight for IT band love. Damn that treatment hurts when he hits the tender spots but it is worth it in the end. hopefully my leg responds well to my brick workout this weekend.
Wednesday, October 04, 2006
Bad news! The IT band issue is back. I noticed it monday when i ran at the track but I shrugged it off thinking it might be a sore hammy. Well, I know for sure now it is my IT band. I couldnt forget this feeling if I tried. I will see Dr Z tomorrow for some relief and I will avoid running until my brick workout Sunday. If this issue lingers I will just have to push myself thru it at the race. The good thing about IT issues, the faster you run the less it hurts.
I did manage a swim workout today at lunch. I got in a 30min 2000m swim. I did 5x400m on :15 RI. The even intervals were w/ the pull buoy. the times were 5:57, 6:06, 5:58, 6:03 and 5:58. The effort was steady but not too hard.
I did manage a swim workout today at lunch. I got in a 30min 2000m swim. I did 5x400m on :15 RI. The even intervals were w/ the pull buoy. the times were 5:57, 6:06, 5:58, 6:03 and 5:58. The effort was steady but not too hard.
Tuesday, October 03, 2006
Today was an off day for tri workouts. I did hit the gym today at lunch for a 30min legs/core strengthening workout. The left leg is still sore from the workouts these past few days. I plan to soak them in a hot bath tonight.
Monday, October 02, 2006
Good Day of workouts. This morning started with a ME swim of 2700m/50min. The main set was 2x400m (5:42, 5:38) on :45 RI, 7x100m (1:20, 1:20, 1:20, 1:21, 1:21, 1:22, 1:21) on :30 RI, 5x50m (:36, :36, :37, :38, :36) on :20 RI. This was definitely my strongest swim I have had in awhile (especially after a wetsuit swim yesterday and some weights).
Tonight was a short intervals run at the track. The main set was 3x1200m (6:50 pace/HR 151, 6:40 pace/HR 154, 6:40 pace/HR 156) with 400m easy in between. Total run was 5miles/36min with avg HR 147/pace 7:23. Would have been a longer run but the stomach was having some issues with today's food.
Tonight was a short intervals run at the track. The main set was 3x1200m (6:50 pace/HR 151, 6:40 pace/HR 154, 6:40 pace/HR 156) with 400m easy in between. Total run was 5miles/36min with avg HR 147/pace 7:23. Would have been a longer run but the stomach was having some issues with today's food.
Sunday, October 01, 2006
Today was a well-rounded day of workouts. This morning I hit barton springs for a wetsuit swim. The total was was 2500m/45min. I swam 6x400m laps and finshed with an easy 100m. The first 2 laps were very light but with fins (5:42, 5:38). The next 4 were w/o fins (6:08, 6:07, 6:08, 6:10) w/ 1:15 RI. The swim felt really good and I didnt fell like I was struggling on the laps.
This afternoon I got in a nice core workout and then followed that up with a 40min recovery bike on the trainer. The trainer ride was one-legged drills and 10x 1min high cadence intervals w/ :30 RI.
This afternoon I got in a nice core workout and then followed that up with a 40min recovery bike on the trainer. The trainer ride was one-legged drills and 10x 1min high cadence intervals w/ :30 RI.
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