Sunday, April 29, 2007
got in some road time today
this past week was a nice transition back into training. mon/wed/fri were 30 to 40min swim workouts and thurs morning was 30min spin on the trainer. other than that i have done several strength training workouts on the core, lower body, and upper body. i have also been doing lots of stretching to get the body back to feeling fresh. yesterday was another spin on the trainer followed by a 1k straight swim at the local pool. its nice having the local pool open again for quick/easy swims.
today was the fun workout. i dusted of the old road bike and put in 90min on the road. i went thru circle c and the surrounding areas to get the legs pumping again. the ride had its share of false flats, rollers, and easy to mod hills. i started easy and then hit the inclines with a decent effort. it was good to see the legs respond so well after AZ and a 2 week layoff. the ride really helped recharge the battery and get me excited again about the rest of the year.
something i realized today was that the early season IM helped get me a huge base to carry me thru the rest of this years training and races. the past 2 years it was ramp up the base for a few months and then go go go!!!!. I like to think i just put in 5months of heavy base b/c i got in lots of volume with no speed work and minimal ME work. now i just need to get the legs back under me and then focus on building my ME and cap it off with speed/high intensity work b4 races. i feel a strong season in store for me and i plan to take more chances in the half IM races 2 finished with 4:40 to 4:50 times.
today was the fun workout. i dusted of the old road bike and put in 90min on the road. i went thru circle c and the surrounding areas to get the legs pumping again. the ride had its share of false flats, rollers, and easy to mod hills. i started easy and then hit the inclines with a decent effort. it was good to see the legs respond so well after AZ and a 2 week layoff. the ride really helped recharge the battery and get me excited again about the rest of the year.
something i realized today was that the early season IM helped get me a huge base to carry me thru the rest of this years training and races. the past 2 years it was ramp up the base for a few months and then go go go!!!!. I like to think i just put in 5months of heavy base b/c i got in lots of volume with no speed work and minimal ME work. now i just need to get the legs back under me and then focus on building my ME and cap it off with speed/high intensity work b4 races. i feel a strong season in store for me and i plan to take more chances in the half IM races 2 finished with 4:40 to 4:50 times.
Wednesday, April 25, 2007
back to work... workout that is
I have slowly started back to training this week. Sunday was a core/upper body strength workout and monday and today were 30min swim workouts at an easy effort. The body is responding well to lots of stretching/tp ball work along with lots of rest. I read where the body makes you think its ready to get back to normals workouts within a week of completing an ironman. I have to agree. The book goes on to say that no one is superhuman and it takes several weeks to a month to be able to get back to business. It says the tough week is usually the 3rd week after a race. We shall see next week. For now I will do some light light biking this week and increase the effort next week. As for running, i will hold until at least the end of next week. I want the knees and right leg to fully rest before i get them going again. Swimming isnt really and issue and neither are weights.
I have also thought about the rest of this season. I will do Buff Springs half at the end of june which i look forward to. Not sure how much hill running i can get in before the race to prepare but it should be fun. I also want to do a sprint (either san marcos or marble falls) and then the austin tri on labor day. I plan to finish the season with the longhorn half in oct. This is probably the biggest race in austin besides captex so i want to make a good showing on the local scene. i plan to make this my A race and really ramp up training in aug and sept.
As for another IM i am planning on Couer A'Dlene in Idaho next June. The venue is suppose to be awesome and the race is a bit easier to qualify for kona due to travel being an issue for athletes. I have an IM under the belt and I believe i can build on that experience to really make a push for kona. Its a ways out but i will need to commit soon b/c registration will open at the end of june this year.
I have also thought about the rest of this season. I will do Buff Springs half at the end of june which i look forward to. Not sure how much hill running i can get in before the race to prepare but it should be fun. I also want to do a sprint (either san marcos or marble falls) and then the austin tri on labor day. I plan to finish the season with the longhorn half in oct. This is probably the biggest race in austin besides captex so i want to make a good showing on the local scene. i plan to make this my A race and really ramp up training in aug and sept.
As for another IM i am planning on Couer A'Dlene in Idaho next June. The venue is suppose to be awesome and the race is a bit easier to qualify for kona due to travel being an issue for athletes. I have an IM under the belt and I believe i can build on that experience to really make a push for kona. Its a ways out but i will need to commit soon b/c registration will open at the end of june this year.
Friday, April 20, 2007
a week of feasting!!!!!!!!!
monday - chicken fried steak and eggs, blueberry pancakes and coffee cake for bfast, double cheeseburger animal style w/ fries and shake from in and out burger for lunch, phat azz beef fajita dinner with ritas and beer.
tuesday - chickfila (sp?), bottle of red wine and a dozen chocalate chip cookies and a rootbeer float
wed - 1/2lb mushroom swiss burger w/ fries and fried pickles from centerpoint and bedtime dessert of 20 chocalate chip cookies and a rootbeer float
thurs - good boy until dessert - finished the last 10 cookies and ate 1/3 of a birthday cake
fri - chicken parmigana (sp?) at italian garden and oreo cookie blizzard
this eating may last thru the weekend but monday will be back to business!!!!!!!!!
tuesday - chickfila (sp?), bottle of red wine and a dozen chocalate chip cookies and a rootbeer float
wed - 1/2lb mushroom swiss burger w/ fries and fried pickles from centerpoint and bedtime dessert of 20 chocalate chip cookies and a rootbeer float
thurs - good boy until dessert - finished the last 10 cookies and ate 1/3 of a birthday cake
fri - chicken parmigana (sp?) at italian garden and oreo cookie blizzard
this eating may last thru the weekend but monday will be back to business!!!!!!!!!
Tuesday, April 17, 2007
IMAZ 07 race report
IMAZ 07
total time was 11:27:47 (overall rank was 335 out of 2066 finishers and 37 out of 265 in my age group). not bad for a 1st timer!!!!
this was a great experience for my first ironman and it will not be my last. i am already contemplating which one to do next year. and amber is not a happy camper!!!!!!!
the day started with the normal bagel, peanut butter, and honey bfast with an apple on the side. and dont forget the coffee. we stayed at my uncles place and they have a coffee maker that takes 1 push of the button to produce a freshly ground cup of coffee in 30 secs. it was the best part of waking up with starbucks in my belly!!!!!!!
race day at the event was crazy. i got to the race about 1hr prior to close of transition. the night b4 we had to turn in our bike and our swim to bike and bike to run bags in. when i arrived i had a few items i forgot to put in my bags so i took car of that and then i preppd my bike. i then drank a sports drink and dropped off my special needs bags. after that i put on the wetsuit and dropped off my dry clothes bag. it was then off to the swim start.
I got in the water about 10min prior to start. after treading water during the pep talk and the national anthem it was go time. i positioned my self near the front and close to the center buoy to avoid extra swimming. once the cannon went off it was crazy. i took my time easing in as people started slow. once i got in a groove it felt good. i exclusively breathed on 1 side and had no issues. after the turnaround i started to notice my hammys were getting tight for kicking. 
T1 was long. i took my time getting the suit off b/c i was worried about the hammys. then there was a long run to get your bag and then get into the tent. after i got in the tent i took my time changing which lead to a 8:51 tran time.
total time was 11:27:47 (overall rank was 335 out of 2066 finishers and 37 out of 265 in my age group). not bad for a 1st timer!!!!
this was a great experience for my first ironman and it will not be my last. i am already contemplating which one to do next year. and amber is not a happy camper!!!!!!!
the day started with the normal bagel, peanut butter, and honey bfast with an apple on the side. and dont forget the coffee. we stayed at my uncles place and they have a coffee maker that takes 1 push of the button to produce a freshly ground cup of coffee in 30 secs. it was the best part of waking up with starbucks in my belly!!!!!!!
race day at the event was crazy. i got to the race about 1hr prior to close of transition. the night b4 we had to turn in our bike and our swim to bike and bike to run bags in. when i arrived i had a few items i forgot to put in my bags so i took car of that and then i preppd my bike. i then drank a sports drink and dropped off my special needs bags. after that i put on the wetsuit and dropped off my dry clothes bag. it was then off to the swim start.
I got in the water about 10min prior to start. after treading water during the pep talk and the national anthem it was go time. i positioned my self near the front and close to the center buoy to avoid extra swimming. once the cannon went off it was crazy. i took my time easing in as people started slow. once i got in a groove it felt good. i exclusively breathed on 1 side and had no issues. after the turnaround i started to notice my hammys were getting tight for kicking. 
there were a few times it felt like they might lock up but i kept kicking. this was my first swim where the field never spread out. i swam in a tight group the entire time and i was always touching feet while people were hitting my feet at the same time. i felt like i had a great swim but i was definitely weak as i tried to get out of the water. total swim was 1:02:12 (227 overall and 37 in age group)
T1 was long. i took my time getting the suit off b/c i was worried about the hammys. then there was a long run to get your bag and then get into the tent. after i got in the tent i took my time changing which lead to a 8:51 tran time.
The bike was nice during the first loop but once the 2nd loop hit the wind was tough. we had crosswinds that were unpredictable and a nasty headwind going downhill which made you feel like you werent going anywhere and made drinking and eating very tough. i did a good job with nutrition and ate all the food i had planned for the bike (3 bottles of infinit condensed into 2, 2 powerbars, 7 gels and 1.5 bananas). i did take a piss break on the 2nd and 3rd loops and took some time at the special needs drop. i probably lost 12 to 15min total. i took the 1st loop easy and piced up the pace by the 2nd. on the 3rd lap i really pushed the uphill with the wind and past tons of people. i was pleased with the bike effort but feel i lost some leg strength after fighting the wind. i was also dealing with crotch rot from the seat eating away at the sea on my speedo. i brought little packets of chamois butter to apply thru out the ride. it ws really cool to watch the pros go by in the opposite direction the entire bike leg. total bike was 5:46:51 (327 overall and 60 in age group).
T2 was much like the first with lots of time wasted changing gear. the cool thing about T2 was biking thru the crowd up to the trans tent. the chute was about 150yards on people right on top of you cheering. it was a great feeling. the shitty part was running in your cleats after biking 112 miles. i also lost time b/c i hit the pisser b4 leaving T2.
The run started great. i was running loose and i had no issues with the bike to run. once about mile 10 hit i started to run out of gas slowly. i kept fueling but my running legs werent there anymore. the stride got slower and i started walking thru aid stations. i also started hoarding food at the aid stations which was making me bloated at times. i found the best thing i was getting at the aid stations was sponges and cups of ice b/c they lasted me to the next aid station. my injury coming into this race was a strained muscle in my right shin but it never botherd me during the race.
T2 was much like the first with lots of time wasted changing gear. the cool thing about T2 was biking thru the crowd up to the trans tent. the chute was about 150yards on people right on top of you cheering. it was a great feeling. the shitty part was running in your cleats after biking 112 miles. i also lost time b/c i hit the pisser b4 leaving T2.
The run started great. i was running loose and i had no issues with the bike to run. once about mile 10 hit i started to run out of gas slowly. i kept fueling but my running legs werent there anymore. the stride got slower and i started walking thru aid stations. i also started hoarding food at the aid stations which was making me bloated at times. i found the best thing i was getting at the aid stations was sponges and cups of ice b/c they lasted me to the next aid station. my injury coming into this race was a strained muscle in my right shin but it never botherd me during the race.
i did however get a tender spot in my right soleus by mile 16 and it lasted thru out the race. i brought gels with me for the run but after 1 taste of the them i knew they werent going to work so i resorted to gatorade, oranges, grapes, bananas, cookies and preztels at the aid stations to survive. i probably wont use my fuel belt from now on as it was more of a bother than a help during the run. i didnt use much on it and it chewed up my hip from running. i was really amazed by the amount of people walking durng the run. i did my best to keep the legs churning!!! i even found the strength to run tough the last mile and really finish strong!!! total run was 4:22:44 (335 overall and 69 in age group).coming down the final chute into the finish was a overwhelming feeling. you hear mike reilly calling your name and people are in the stands going nuts. i was in aw of the moment. and when i stopped and the medal was put around my neck, the legs almost gave out.
This was a great experience the the race was the best i have been to. the hype was worth it, the fan support was unbelieveable and the race/volunteer support was 2nd to none. during the run it really felt good to see the pros out there running with you. i had tim deboom come up on me during the run with heather gollnick right behind him and then later katja shumacher went by me. i also past peter reid as he was sitting in the grass by himself watching the run unfold for the pros. i felt like i gave it everything i had and i am truly pleased with my result. they say your actual finish time will be 1 to 2hrs slower than you predict. i predicted 10 to 10.5 hrs and it took 11.5hrs. i guess the experts know what they are talking about. i will relish this experience and improve on my performance at my next IM next year!!!!!!!!!!!!!!
Thanks to my family for the support over the last 5months to do this event. Amber was there every step of the way to help shoulder the load of taking care of Carson while i trained. I am so grateful to her and so happy both of them were there in AZ to share this experience. I was also glad my parents and brother kelly could also be there. You can never have too much support at a race. Thanks!!!!!!!!!!!!!!!!!
This was a great experience the the race was the best i have been to. the hype was worth it, the fan support was unbelieveable and the race/volunteer support was 2nd to none. during the run it really felt good to see the pros out there running with you. i had tim deboom come up on me during the run with heather gollnick right behind him and then later katja shumacher went by me. i also past peter reid as he was sitting in the grass by himself watching the run unfold for the pros. i felt like i gave it everything i had and i am truly pleased with my result. they say your actual finish time will be 1 to 2hrs slower than you predict. i predicted 10 to 10.5 hrs and it took 11.5hrs. i guess the experts know what they are talking about. i will relish this experience and improve on my performance at my next IM next year!!!!!!!!!!!!!!Thanks to my family for the support over the last 5months to do this event. Amber was there every step of the way to help shoulder the load of taking care of Carson while i trained. I am so grateful to her and so happy both of them were there in AZ to share this experience. I was also glad my parents and brother kelly could also be there. You can never have too much support at a race. Thanks!!!!!!!!!!!!!!!!!
Monday, April 16, 2007
one ironman down, ..... to go
I am officially an ironman. 11:27 finish was not what i was expecting but then again when i thought i could do 10hr i really didnt have alot to base that time on. i am really pleasd with my performance and i feel i gave about all i had on the course. it truly is a daunting task and it takes alot of will to push thru that marathon. i will do a full race report soon but for now here is the short version. swim went well - 1:02 w/o any stops thru out. trans 1 seem to take for ever as they make you run so far then run with your cleats on to your bike. bike was okay at 5:46. the winds were tough and i spent at least 10min on piss breaks and getting my special needs bag. trans 2 was a bit slow. i didnt want to leave the tent. the run - 4:22 started good but began to decline around mile 10 b/c i just wasnt in good run shape. the positive on the run was i only walked thru the aid stations and never in between. i loop times got slowr and slower b/c i spent more time eating on the food in the aid stations as the race wore on. all and all it was an awesome experience and i look forward to my next one. moew to come soon!!!
Saturday, April 14, 2007
its go time in tempe
all the training is logged and its time to get some sleep and make some withycombe history tomorrow. today was an easy swim at the race site and then a short bike/run workout once we got back. i have bustd my ass for 4.5 months all to get to this point. i feel very anxious and somewhat overwhelmed but once the cannon fires tomorrow it will be just another race. except this race will last all damn day!!!!!!! i know i am mentally ready and i am sure i am physically ready so now its time to rest one more time before the shit hits the fan at 3:30am tomorrow morning. and yes, i will be rockin the speedo tomorrow with some pasty white thighs!!!!!!!!!!!!!!!
next entry - race report!!!!!! but b4 that, the goal was always 9:59 so why change now (58min swim, 5:19 bike, 3:34 run and 9min of tranny time).
below are some photos from today's swim and a visit with Dr Z right after.
next entry - race report!!!!!! but b4 that, the goal was always 9:59 so why change now (58min swim, 5:19 bike, 3:34 run and 9min of tranny time).
below are some photos from today's swim and a visit with Dr Z right after.
Friday, April 13, 2007
alive and well in AZ
we got to AZ on wed with no problems. no workouts wed as i took time to visit with the family and relax.yesterday i went to IM registration and it was crazy. this place was wall to wall psycho traithletes. half the people were walking around in full race gear chewing on powerbars. i got there right for the open swim ended and saw people going all out in swim practice. i spotted a few pros (both lovatos, bonney, evoe, juhannsen sp?) and saw the voice of IM mike reilly. registration took about 30min and my official weight in was 148lbs. i gather some freebies at the expo and chatted with dr z. after checking everything out i headed back home for a pool swim and lunch. yesterday was a short 20min swim with some builds and fast 25s. i wanted to get in a30min bike but by the time i picked up my bike back at the race expo it was getting late and we had dinner plans. dinner was great last night and we caught up on some sleep.
today will be a wetsuit swim at the race venue and then a bike this afternoon. i am tempted to run but i will error on the side of caution and not. my parents fly in today so i am very excited to see them and hang out. the clock is ticking!!!!!
on a side note, this whole scene is kind of overwhelming. i have done plenty of tris but none to this magnitude. i truly feels like the big time. i drove the bike course yesterday. it was i some incline heading out and a slight downhill back into town. am they were telling the truth when they said watch out for tumbleweeds. i saw some that were the size of 18wheeler tires. i drove the course in my uncles mini cooper. that was sweet!!!!!!!!!! lets hope the winds get under control!!!!!
Tuesday, April 10, 2007
carb loading
i have started the process of eating lots of carbs. besides that i managed to do 10min of some very light weights on the legs followed by a 10min/600m swim of mixed strokes. tonight was a 35min ride on the trainer with 5x90sec pickups sprinkled in. now i must pack for our flight in the morning. next report will be from AZ!!!!!!!!!!!!!!!!!!!!
Monday, April 09, 2007
race week
weekend recap: sat was a 75min trainer ride with some fast cadence/big ring intervals (3x10min) and a avg HR 124. after the trainer ride it was off to J&A to ship the bike. the guys there are great. i got some more race pointers, they tuned up my bike for free, and drew cleaned out my cleats. sat night we headed to georgetown for easter. sunday was an early morning open water swim at lake georgetown. i brought my wetsuit and amber's dad took me out to the park where it is safe to swim. the temp outside was low 40s but the water was in the 60s so it wasnt too bad until i got out. i got in 45min of solid swimming. i worked on my sighting, stroke, and pace. it was definitely i good move to get this swim in to help me get more comfortable in the wetsuit and big body of water. afterwards i did some full body strengthening. then the eatathon commenced and i put on a few lbs sucking down fajitas, cookies, and key lime pie.
this morning was the first day of race week so i was a little excited. this morning i got in a 40min swim. total swim was 2250m and my main focus was 5x100 fast swimming with an avg time of 1:16 followed immediately by a 10min/700m swim. i wanted the 700m swim to be at race pace (1:30) but it was actually closer to 1:25ish. tonght was a visit to dr z. he really worked the tender spots and then i got the full range of treatment (ultrasound, anadine, e-stem). i am also wearing a wrist brace around my lower leg to keep the tender area compressed. it really seems to help so far and i will wear it during the race.
from a nutritional standpoint, i have become quite the pill popper. in the morning i take 4pills for my joint supplement and a multi vitamin. in the the afternoon i take 2000mg of vitamin c for my leg and 200mg of potassium to help with my cramping issues. i am also taking 600mg of ibprofein 3x a day for my leg and a slat tablet at night to up my sodium for race week. the things we do for this lifestyle.
tomorrow is my last day at work and then we are off to az on wed. current weather forecast for race day is 86 w/ 18mph winds and lots of sun.
this morning was the first day of race week so i was a little excited. this morning i got in a 40min swim. total swim was 2250m and my main focus was 5x100 fast swimming with an avg time of 1:16 followed immediately by a 10min/700m swim. i wanted the 700m swim to be at race pace (1:30) but it was actually closer to 1:25ish. tonght was a visit to dr z. he really worked the tender spots and then i got the full range of treatment (ultrasound, anadine, e-stem). i am also wearing a wrist brace around my lower leg to keep the tender area compressed. it really seems to help so far and i will wear it during the race.
from a nutritional standpoint, i have become quite the pill popper. in the morning i take 4pills for my joint supplement and a multi vitamin. in the the afternoon i take 2000mg of vitamin c for my leg and 200mg of potassium to help with my cramping issues. i am also taking 600mg of ibprofein 3x a day for my leg and a slat tablet at night to up my sodium for race week. the things we do for this lifestyle.
tomorrow is my last day at work and then we are off to az on wed. current weather forecast for race day is 86 w/ 18mph winds and lots of sun.
Friday, April 06, 2007
swim, bike, and no run
i wish i could say run but not until next sunday. i am actually excited about the race even though i have no idea how the run will go. who knows, it could be great or it could be one long ass walk. either way, i will finish and i will run across the finish line.
wed i took the day off from swimming and biking and got in a 45min strength training workout on the legs, core, and upper body. i also had a morning visit with dr Z for some ART treatment and then had a massage that evening with cecilia at advanced rehab. the massage was perfect. she worked the whole body with just the right amount of pressure to work out some issues but not make me hurt afterwards. that massage was long overdue. my last one was 6months ago and it was mainly for my hammy issue.
yesteday was an anaerobic threshold swim workout that really worked me. the main set was 4x250 (50build, 100mod, 100build - avg time 3:26) 100kick, 4x150 (25build, 50mod, 100build - avg time 2:00) 100kick, 4x100fast (avg 1:18). my swim felt fast today which is a good sign for AZ.
last night was a 60min trainer ride with 2x20min steady pace in big ring. focused on a med/high cadence and not flexing my right foot. i am trying to see how my i can push the pedals w/o aggravating my injury. it probably wont matter b.c once the run starts it is on but it would be nice to run a few mins pain free!!!!
today at lunch was a 1700m/30min recov swim. after warmup, did some 1arm drills and then 5x150 with the buoy mixed in. avg 150 time around 2:08. will get in a 45min trainer ride tonight with some easy gear/high cadence spins.
the weather looks to be super shitty this weekend so i will hit the trainer again today and tomorrow morning b4 i drop off the bike tomorrow to get shipped to AZ. after that it will be a ride or 2 on the road bike b4 i ship off myself. as of today the weather forcast for az on raceday is 78 to 80 degree with 10mph winds. lets hope that doesnt change!!!!!
wed i took the day off from swimming and biking and got in a 45min strength training workout on the legs, core, and upper body. i also had a morning visit with dr Z for some ART treatment and then had a massage that evening with cecilia at advanced rehab. the massage was perfect. she worked the whole body with just the right amount of pressure to work out some issues but not make me hurt afterwards. that massage was long overdue. my last one was 6months ago and it was mainly for my hammy issue.
yesteday was an anaerobic threshold swim workout that really worked me. the main set was 4x250 (50build, 100mod, 100build - avg time 3:26) 100kick, 4x150 (25build, 50mod, 100build - avg time 2:00) 100kick, 4x100fast (avg 1:18). my swim felt fast today which is a good sign for AZ.
last night was a 60min trainer ride with 2x20min steady pace in big ring. focused on a med/high cadence and not flexing my right foot. i am trying to see how my i can push the pedals w/o aggravating my injury. it probably wont matter b.c once the run starts it is on but it would be nice to run a few mins pain free!!!!
today at lunch was a 1700m/30min recov swim. after warmup, did some 1arm drills and then 5x150 with the buoy mixed in. avg 150 time around 2:08. will get in a 45min trainer ride tonight with some easy gear/high cadence spins.
the weather looks to be super shitty this weekend so i will hit the trainer again today and tomorrow morning b4 i drop off the bike tomorrow to get shipped to AZ. after that it will be a ride or 2 on the road bike b4 i ship off myself. as of today the weather forcast for az on raceday is 78 to 80 degree with 10mph winds. lets hope that doesnt change!!!!!
Tuesday, April 03, 2007
my leg is playing tricks on me
yesterday was a M/E swim of 4200m/1:07. after a long warm up the main set was 6x400m SI at 6:05. times ranged from 5:36 to 5:49). the swim has really come around lately and much thanks goes to my bum leg. i have also been struggling with foot, calf and hammy cramps late in my swim. after some reaearch it appears my potassium it low so i have added a supplement to my diet to help.
today was an active recovery day. this morning was an easy 45min trainer ride followed by a 1500m/26min swim at lunch.
tomorrow i am off work for a dr visit to Z and a massage. i also have planned a bike workout and i will curse my leg alot. it appears the pain in my leg continues to switch locations and sometimes it hurts more than others. i am thoroughly frustrated at this point and i expect to have a really rough run. my real concern is whether to pain will get the best of me in the run and i walk. i am debating getting some crutches for the next week to keep weight of my leg. it seems walking on it is not helping the healing process. i plan to have it examined further after the race but for now i cant handle any bad news.
today was an active recovery day. this morning was an easy 45min trainer ride followed by a 1500m/26min swim at lunch.
tomorrow i am off work for a dr visit to Z and a massage. i also have planned a bike workout and i will curse my leg alot. it appears the pain in my leg continues to switch locations and sometimes it hurts more than others. i am thoroughly frustrated at this point and i expect to have a really rough run. my real concern is whether to pain will get the best of me in the run and i walk. i am debating getting some crutches for the next week to keep weight of my leg. it seems walking on it is not helping the healing process. i plan to have it examined further after the race but for now i cant handle any bad news.
Sunday, April 01, 2007
still having leg issues
friday was a 25oom/45min swim. mainset had 2x500m on :30 rest. was sore from swim day b4 but splits still were strong at 7:15 and 7:09.
yesterday was a recovery ride on trainer for 60min to loosen up the legs. focused on 1leg drills and 12x1min high cadence/small ring to get legs pumping. followd trainer ride up with 45min full stength exercises. glutes were not happy with the workout!!!
today was suppose to be a swim/run/bike workout. swim didnt happen due to poor water quality at barton springs. the pool was closed so jamie and i waited for the sun to warmup the sky b4 we biked. we did the 30mile bee caves loop. total time was 1:40 but after a getting out of the park and a few stops (jamie falling over at a light - LOL) we actually rode about 1:30. once we hit sw pkwy we hit the gas until the end. i wanted to take the straights tough and ease up on the hills but that was out the window once we hit the fisrt hill. i was pleased with the effort and felt like we got a good race like ride in. after the bike i attempted a transition run but the leg was too tender so i called it quits after a few mins. the leg is still tender but no too bad. i will really need to consider if it is worth running over the next 2 weeks b4 AZ. we shall see - i would hate to say never and then be a liar : )
yesterday was a recovery ride on trainer for 60min to loosen up the legs. focused on 1leg drills and 12x1min high cadence/small ring to get legs pumping. followd trainer ride up with 45min full stength exercises. glutes were not happy with the workout!!!
today was suppose to be a swim/run/bike workout. swim didnt happen due to poor water quality at barton springs. the pool was closed so jamie and i waited for the sun to warmup the sky b4 we biked. we did the 30mile bee caves loop. total time was 1:40 but after a getting out of the park and a few stops (jamie falling over at a light - LOL) we actually rode about 1:30. once we hit sw pkwy we hit the gas until the end. i wanted to take the straights tough and ease up on the hills but that was out the window once we hit the fisrt hill. i was pleased with the effort and felt like we got a good race like ride in. after the bike i attempted a transition run but the leg was too tender so i called it quits after a few mins. the leg is still tender but no too bad. i will really need to consider if it is worth running over the next 2 weeks b4 AZ. we shall see - i would hate to say never and then be a liar : )
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