Saturday, December 29, 2007
The group ride consists of Mark from Outdoor Adventures Bikes and Sports Shop and a few of his friends. I am not sure how many, but I am expecting at least 3. Mark said that the average speed will be around 15-16mph. I am hoping for 16mph.
The long group ride was pretty cool. I was satisfied with my workout. I almost missed the group because they started right about 10am. Church ended at 9:50 am and we left right away.
The first part of the group ride was slow. We were going around 13mph. I was starting to get worried because I was ready to go faster. We picked up the pace and started the group ride filed in a straight line on the highway. We ranged from 20-24mph and each took the lead for about 20 seconds and rotated.
The drafting part was pretty cool, but I know that in Triathlon there is no drafting. We reached halfway point at Oliver Lee Memorial. I was here the other day. How about that. We took a different way home and was pretty sad about it. There was a section where there were tons of rocks/gravel. This part of the road was not paved. Never again...at least I hope.
We made it back in great timing. My battery on my computer for the bike died. It was hard to predict the exact numbers, but we rode about 45 miles and averaged 16.2mph. Pretty cool. I got a new battery and I am good to go.
Wednesday, December 26, 2007
My back tire looks pretty bald so I know its time to replace it. The average temperature in New Mexico is around 50 degrees. That is pretty warm compared to Denver. Denver got hit with about a foot of snow. YIKES!! I have 1 tube and 1/2 CO2 cartridge left, so if I get another flat...um...I might be calling Nicole.
Tuesday, December 25, 2007
Average Pace: 6:47/mile
574 Calories Burned
Turkey and Ham dinner is coming up soon...
12/20/2007 - Bike - 1:00:00, Odo: 1580.3 miles, Max: 19.6 mph, Avg: 15.3 mph, Distance: 15.29 miles
Walk the Dog - 23:44, 1.5 miles, Pace: 15:48/mile, 170 calories
12/21/2007 - Off
12/22/2007 - Off
12/23/2007 - Run - 1:39:55, 13.0 miles, Pace: 7:41/mile, 1651 calories
12/24/2007 - Bike - Time: 2:33:57, Odo: 1622.3 miles, Max: 30.7 mph, Avg: 16.4 mph, Distance: 42.03 miles
12/25/2007 - Run - 29:32, 4.35 miles, Pace: 6:47/mile, 574 calories
Wednesday, December 19, 2007
I have reached such a great high, but I'm done swimming for the year. I might get in one more workout tomorrow morning, but it looks doubtful. I am going to Alamagordo, NM for Christmas and the New Years and I won't have access to a pool. I could find one if I desire, but I think I will take a week off. I will bring up my bike and get some good outside riding. The average temperature in NM is around 50 degress. Not bad compared to Colorado.
I also have 185 days left of training till Couer d'Alene Ironman. My official 20 week training program starts on Feb 3rd.
Tuesday, December 18, 2007
12/13/2007 - Bike - Time: 1:00:00, Odo: 1553.1 miles, Max: 17.2 mph, Avg: 12.7 mph, Distance: 12.71 miles
12/14/2007 - Swim - 2,000 meters
12/15/2007 - Off - Shopping for 8 hours
12/16/2007 - Off - Christmas parties!!
12/17/2007 - Run (Outside) - 51:02, 6.46 miles, Pace: 7:54/mile, 790 Calories - Swim - 2,500 meters straight swim 1:05:05 (5:11.13, 5:59.41, 4:58.78, 5:18.05, 5:13.48, 5:22.32, 5:28.60, 5:26.51, 4:58.37, 4:55.06, 4:46.73, 2:15.53)
12/18/2007 - Bike (Race Specific) - Time: 50:00, Odo: 1565.6 miles, Max: 22.9 mph, Avg: 14.2 mph, Distance: 11.84 Miles
Tuesday, December 11, 2007
12/6/2007 - Swim - 1,500 meters
12/7/2007 - Off
12/8/2007 - Chilly Cheeks #1 - Bike - 10.75 miles, Run - 4 miles
12/9/2007 - Off
12/10/2007 - Run - 20 min, 2.42 miles, 290 calories - Swim - 2,200 meters
12/11/2007 - Bike - Time: 1:00:00, Odo: 1540.4 miles, Max: 24.8 mph, Avg: 13.8 mph, Distance: 11.54 miles
Saturday, December 8, 2007
The mountains are getting pounded with snow. Denver is supposed to get a little. It starting last night and when I woke up, I knew the forcasting wasn't very accurate. There was less than an inch, but a good sheet of ice was on the ground. I tested out both my bikes this morning. I was tempted to use my road bike, depsite the snow.
I packed up all my things and left for Cherry Creek State Park. I was extremely late last year and did not want to repeat the same mistake. I got there with plenty of time. I checked in and found out that the rules changed. You would only get points based on your rank on the run. This suits me better because I am a stronger runner and it was first. The course is a 4 mile run and a 10 mile bike ride. Before the race started, I spoke with Luke, Craig, and Art. I am starting to know all kinds of people! That's pretty cool.
I gave myself a good position for the run. I was in the front row. Maybe I was in some photos?? The race started and I took off. I started in about 12th place. By the first mile I was in 8th. I caught one guy around mile 2 and the rest of the run was set. I came really close to catching the guy in front of me. He was wear a USA racing jacket. I really wanted to catch him, but I didn't want to use every piece of energy to catch him. I still have to bike, I kept telling myself.
The transition was stinky. I had a hard time getting my helmet on because my hands were frozen. I had a nice guy on the side help me get it on. I was off...on my mountain bike. Yes I chose to ride my hefty duty bike. Mile 1 and 2 flew by. There were a couple of guys who passed me. Some with mountain bikes and some with road bikes. After more miles passed, so did other riders. I don't think I pumped up enough air in my tires, plus I haven't rode this bike since January 2007 in the Chilly Cheeks race #2.
There was a sharp turn and a rider behind me. I wanted to cut all the way to the left, but he was pretty close. I turned right, lost control and crashed. Damn. I got right back up and noticed my chain was off. I put it back on and off again I went.
Almost there...Almost there. I had one rider behind me. I didn't want him to pass me. I pedaled harder and harder. I had no juice left. He flew by me with just a few hunderd feet to go. He passed me with his road bike. Do I regret not using my road bike? A little, I may have crashed more? I hate crashing! My left arm hurts a little, but I should be fine. I think I may have just bruised it.
I finished and put my bike back on the rack. I came back to greet Art, Craig and Luke at the finish. We went and got some hot chocolate and it didn't help much. I was very cold. Did I mention that the temp was 22 degrees. I was shivering so much...and still shivering as I type.
Here are my results:
Run: 25:37 (Mile 1: 5:54, Mile 2: 6:26, Mile 3: 6:34, Mile 4: 6:41) Avg: 6:24/mile Calories: 527
Bike: 43:09 ( 1) 18.5mph, 2) 17.2mph, 3) 15.4mph, 4) 11.8mph, 5) 16.2mph, 6) 16.1mph, 7) 14.6mph, 8) 18.8mph, 9) 17.3mph, 10) 15.5mph, .75) 8.9mph includes rest...) Avg. 15.0mph
Total Time: 1:09:54
Friday, December 7, 2007
1) Spend time with my wife, Nicole
2) More time training! Swim, Bike, Run...so much fun
3) Community Service projects
4) Read or listen to books on tape
5) Catch up on my blog postings
6) More time with friends and family
7) Cleaning...inside the home, yard, cars, garage
8) Catching up on daily tasks (Balance checkbook, laundry, cooking, etc)
9) Work on all my extra side project jobs. Adams State stuff, Church website
10) Do some new things, meet new people, go to new places
I feel that I do a pretty good job with time management, but I can always use help. I so many dreams and ambitions that I want to accomplish. I will, but some may take much longer. Can we add more hours per day and remove one workday? The weekends seems to busier.
Only if I had more time...
Tuesday, December 4, 2007
1,000m TT: 24:42.90 (4:09.43, 4:31.80, 4:27.23, 4:23.46, 4:10.98)
3x200: 4:11.03, 3:49.0, 3:12.09 - all using fins
Run 44:41, 6.1 miles
11/29/07 - Bike - Time: 59:59, Odo: 1506.3 miles, Max: 16.8 mph, Avg: 13.9 mph, Distance: 13.91 miles
11/30/07 - Swim 2,000m
1,200: (4:46.02, 4:58.35, 5:08.98, 5:00.87, 5:01.69, 4:45.89)
12/1/07 - Bike - Time: 1:01:07, Odo: 1521.3 miles, Max: 18.4 mph, Avg: 13.9 mph, Distance: 14.20 miles
12/2/07 - RMRR Trophy Series Race - Time: 28:26, Distance: 4.4 miles, Pace 6:28/mile
(Mile 1: 6:04, Mile 2: 6:18, Mile 3: 6:33, Mile 4: 6:28, Mile .4: 4:00)
12/3/07 - Swim - 2,900 meters (50m PR: 18.34)
Run - 20 minutes, 2.5 miles, 301.8 calories
12/4/07 - Bike - Time: 30:00, Odo: 1528.6 miles, Max: 27.7 mph, Avg: 14.5 mph, Distance: 7.27 miles
Saturday, December 1, 2007
Friday, November 30, 2007
My left arm is nagging me just a little while I swim. The harder I "pull" during the swim...it seems to be a little more noticable. I know that I need to reduce my stroke count! Maybe a goal for 2008? I don't swim this weekend, so I am hoping that with a little rest, it will go away.
I ran about six miles the other day and it was about 20 degrees outside. I averaged 8:00/mile and I felt pretty good. I took a new route and wanted to see how far I can go. Of course, this route is along a big road so I have to stop and the lights. (not too many)
I've had so much to talk about the last few weeks, but I just am running out of time during the day. I am thinking about going back to my old routine of posting everyday. It seems that I can express my thoughts, concerns, issues, talk about my Amazing Stories, and more.
Oh, I am going to meet Chris McCormick, Ironman 2007 Champion tomorrow at Bicycle Village. My co-worker, Brett, and I are driving to Westminster where Bicylce Village is having an Ironman showing. More details will follow.
Monday, November 26, 2007
200m splits(4:09.33, 4:28.69, 4:22.10, 4:39.93, 4:29.70, 4:10.88)
11/22/2007 - Off (Thanksgiving)
11/23/2007 - Swim 2,000 meters (great 200m time: 3:53.04)
11/24/2007 - Run 36:51, 4 miles
11/25/2007 - Off
11/26/2007 - Swim 1,500 meters, Run 30 minutes, 3.5 miles, 400 calories
11/27/2007 - Bike - Time: 35:00, Odo: 1492.4 miles, Max: 22.2 mph, Avg: 14.6 mph, Distance: 9.07 miles
This was a very hard run!! I was running 9-10 minute miles and was just feeling worse and worse. I stopped halfway point...bent to the ground...and...(yeah, not so pretty)
The run back was just about as bad. I wasn't feeling the greatest, but I think I have been worse?
I came home...that's all she wrote. I now was loosing to the battle of food poisoning. The run may have helped speed things up?? To say the least I was in the bathroom many times making extremely loud noises. Nicole was starting to get worried. She went to the store and got me some Sprite. Things might have got worse?
After finally feeling a little better that evening, my legs were cramping!! I have felt this pain before and its worse then a leg cramp after a race. Nicole helped by messaging my legs before bed. I woke up a few hours later because my legs hurt so much. I finally went back to sleep. I woke up the next morning and was feeling better. I had some Gatorade the night before which may have made a big difference. I had a pretty good day, but I decided to skip my 50 minute bike workout. I have nearly decided to take off on Sundays. Between football, spending time with Nicole, church, and more...I don't see to get my workouts done anyways.
Thursday, November 22, 2007
Don't worry. I have many hard workouts to come! I will burn off most of the weight I gain...if any...within a week.
Nicole and I are going to my Uncle's for Thanksgiving. I plan on watching some football and having a few beers.
Tuesday, November 20, 2007
11/15/2007 - Swim 1,400m (100's 2:01.72, 2:03.97, 2:06.18, 2:06.72, 1:58.87, 1:44.77) The last one was pretty much all out.
Run - Time: 30:00, 3.55 miles
11/16/2007 - Bike - Time: 45:00, Odo: 1476.0 miles, Max: 18.3 mph, Avg: 15.3 mph, Distance: 11.48 miles
11/17/2007 - Run - Time: 59:53, Distance 7.5 miles, Calories burned: 850, Pace 7:59/mile
11/18/2007 - Off
11/19/2007 - Swim 1,850 meters, Run 20 minutes, 2.5 miles, 284.4 calories
11/20/2007 - Bike - Time: 30:00, Odo: 1483.4 miles, Max: 20.0 mph, Avg: 14.7 mph, Distance: 7.38 miles
Tuesday, November 13, 2007
Monday, November 12, 2007
Boy I am having a very lazy weekend. Nicole went to work today and I am sitting at home. It is really amazing that I just sit here. Its like I just don't care about working out...
...I need to change that today...I will do something...
Tuesday, November 6, 2007
11/1/2007 - Run - Time: 30 minutes, Distance: 3.5 miles
11/2/2007 - Swim - 1,800 meters (2:01.62, 2:02.59, 2:03.98, 2:01.28, 2:01.28, 2:00.40, 1:59.28, 1:58.71, 1:57.09)
11/3/2007 - Bike - Time: 3:25:33, Odo: 1453.8 miles, Max: 34.6 mph, Avg: 16.3 mph, Distance: 55.90 miles
11/4/2007 - RMRR Trophy Series 9 Mile Run - Time: 1:01.43, Distance: 9 miles, Pace: 6:51/mile
11/5/2007 - Rake Leaves
11/6/2007 - Swim - 1,600 meters, Bike 30min 7.15 miles
Monday, November 5, 2007
This Trophy Series race is important to me because I want to place well in the group. I want to be at least in the top 10 overall and top 5 for the male division. I am very close and I have the top 5 men spot. I just have to hang on.
I did well overall. My predicted time was 59:45. I missed it by 2 minutes. I was pretty happy that I did well. I started off way too fast!!! My first mile was 5:49. I think I had the best mile time! I really need to working on pacing. I slowed it down after the first mile. The last 3 miles were pretty tough for me. I had no gas left and I was really waiting for the end. The last couple of miles were at 7:30 min miles.
Distance: 9 miles
Wednesday, October 31, 2007
Working at the library is pretty cool because many staff members dress up. Some of the patrons dress up too. It makes it a pretty fun day and my costumes always impress.
Tuesday, October 30, 2007
10/25/2007 - Bike - Time: 1:00:00, Odo: 1345.8 miles, Max: 20.8 mph, Avg: 18.5 mph, Distance: 18.48 miles
10/26/2007 - Swim - 300 warmup - Main 5x50 (sprint 1st 25) w/ 20 sec rest
53.12, 52.91, 52.42, 55.24, 54.04
4 x (2x50 Z3 w/ 15 sec rest, 1x100 Z3 w/ 60 sec rest, sprint a 50 at Z5 w/15 sec rest)
1) 52.61, 57.74, 2:02.83, 47.34
2) 1:01.52, 59.11, 1:56.45, 44.54
3) 56.52, ..., 1:57.93, 45.06
4) 56.77, 53.74, 1:56.78, 44.90
Cool Down: 200m
Total: 1,750 meters
Run - 60 minutes - Strength workout w/ hills (treadmill)
Calories burned: 915 - Pace: 8:41/mile
Distance: 6.88 miles w/ .22 cool-down
10/27/2007 - Bike - Time: 2:34:09, Odo: 1387.5 miles, Max: 28.6 mph, Avg: 16.2 mph, Distance: 41.62 miles
10/28/2007 - Off
10/29/2007 - Swim - 1,200 meters
Bike - Time: 45:03, Odo: 1397.8 miles, Max: 32.1 mph, Avg: 13.8 mph, Distance: 10.36 miles
Run - 20 min, 2.5 miles
10/30/2007 - Swim - 1,250 meters
Wednesday, October 24, 2007
Tuesday, October 23, 2007
Monday, October 22, 2007
Warm up: 200m, 6x50 w/ 15 sec rest (swim golf)
Main: 15 x 100 w/ 20 sec rest
1-5 focus on catch: 1:56.86, 2:00.31, 2:01.39, 1:59.80, 1:59.76
Avg 100m: 1:59.62
6-10 focus on pull: 1:58.73, 2:00.41, 2:06.01, 2:00.30, 1:58.46
Avg 100m: 2:00.78
11-15 focus on finish: 2:06.14, 1:59.34, 2:01.32, 2:06.32, 1:55.37
Avg 100m: 2:01.70
Cool Down: 100m
Total: 2,100 meters
Thursday, October 18, 2007
Tuesday, October 16, 2007
Sunday, October 14, 2007
Overall Rank: 55 of 3227
Class Rank( M25-29): 11 of 175
Sex Rank: 51 of3227
God was really looking out for me today. I didn't get sick, injured or anything else. I plan on being sore tomorrow and will take the day off. This has been such an amazing journey and I am very fortunate to have such an awesome wife to share my stories with! Thanks Nicole.
Friday, October 12, 2007
I know several people who are doing the Denver Marathon. Tea, RMRR members, Deb Collins, and a few others. My bib # is 5534. I am only doing the Half-Marathon. Wish me luck!
Tuesday, October 9, 2007
Warm up: 400m swim, 6 x 50 w/ 15 sec rest
Main: 10 x 100 w/ 15 sec rest
(2:01.72, 2:02.34, 2:05.65, 2:01.06, 2:01.18, 2:01.14, 2:00.91, 2:02.73, 2:03.16, 1:54.95)
Avg 100: 2:01.48
Cool down: 300m easy
Total: 2,000 meters
Distance: 4 miles
I didn't feel like I was running too fast. I am not sure my time was exactly right. I didn't feel like I was sweating until mile 3. I finished, sat on the couch. Boy was I wiped out. I was just drained. I felt better after dinner.
When I feel drained, I just sit on the couch. I watched "Beauty and the geek", "Biggest Loser", a couple of reruns, "SVU", and part of "Dancing with the Starts". Nothing But Couch (NBC). LOL.
Monday, October 8, 2007
Warm up: 300m easy, (swim golf) 6 x 50 w/ 15 sec rest
Main: Swim a moderate effort using the same stroke count in Warm up set.
10 x 100 w/ 10 sec rest
(2:00.61, 2:03.93, 2:04.23, 2:01.98, 2:04.59, 2:03.21, 2:02.70, 2:03.44, 2:02.09, 1:57.86)
Avg 100m: 2:02.46
Total: 1,800 meters
I woke up late so I decided to swim during lunch. I ran out of time so I went back to work and missed my cool down. Oh well. I was very consistent again today with times, breathing and breaks. I went past the 10 sec mark for each 100m, but I was pretty close overall.
I tried a few things with swim golf today. My highest score was 108. My lowest score was around 98. I tried swimming fast with more strokes to see what the difference was. I swam much faster, but had double the amount of strokes. Once I get this combo down perfectly, my swim times should start dropping and I will feel less tired afterwards.
Sunday, October 7, 2007
Saturday, October 6, 2007
RMRR Trophy Series Race
Distance: 10 Miles
Mile 1: 6:15, Mile 2: 7:04, Mile 3: 7:11, Mile 4: 7:48, Mile 5: 8:32, Mile 6: 7:08, Mile 7: 8:19, Mile 8: 8:10, Mile 9: 8:26, Mile 10: 7:54
I learned a few things about my running today. First, I should try to push it too hard at the start. My first mile was way too fast. I could not keep that pace. My breathing got out of control and I just ran out of steam. Second, wind stinks! The first five miles were uphill and the wind was right in your face.
Last year I did the race in 1:15:53. This was almost the same as last year. My predict time for the race today was supposed to be 1:05. That is much faster than what I could produce. Cramps were pretty bad today. Everyone was struggling today, so I knew I wasn't the only one.
Thursday, October 4, 2007
Tuesday, October 2, 2007
Time Trial (Assess Fitness)
Warm up: 200 meter swim
8x50 w/ 15 sec rest: 55.85, 56.11, 56.51, 56.66, 53.58, 58.19, 55.89, 56.61
Avg 50m: 56.18
Main: 500 meters (time trial) for time: 10:38.26 (4:04.37, 4:32.83, 2:01.06)
Cool Down: 300 meters
Total: 1,400 meters
This was not my best 500m swim, but not my worst. My best was on 7/29/07. The time was 10:09.63. I have improved quite a bit from a year ago. I did a TT on 10/13/06 and my time was 12:38. I would have swam much faster today, but I also did 8x50's at a pretty fast pace.
Warm up: 10 min
Main: 4 min at 100RPM, 4 min at 110 RPM, 2 min at 120 RPM or highest sustainable RPM
Cool down: 10 min
Distance: 16.2 miles
Calories burned: 275
Min HR: 93
Max HR: 160
Monday, October 1, 2007
Sunday, September 30, 2007
Distance: 8 miles
I was pretty worn out when I finished. Nicole and I drove back from Alamosa, CO in the morning. When we got back, the Broncos and Rockies games were on. The Broncos were on 850 KOA and I listened while I ran. It was very nice. When I got back, I quickly got ready for church and off we went. I regret not taking any food after the run.
Friday, September 28, 2007
Home to Himalaya St
Avg Speed: 7.5 mph
Calories Burned: 623
My time shows that I ran pretty well. I sure didn't feel it today. I felt good about the first 2.5 miles. When I came back my shoulder was hurting, my stomach didn't feel great. It was about 57 degress today. I put on a small pair of gloves today. I think it was worth it.
I have today off because I am going to Alamosa, CO this weekend. Nicole and I met at Adams State College back in 1998. We are going because because they are having a 5 year reunion for homecoming this year. It should be lots of fun. I have no workouts tomorrow. Time to relax!
Thursday, September 27, 2007
Warm up: 200 easy
Swim Golf (2 x 50)
61.56 + 32 strokes = 94
46.70 + 52 strokes = 99
Main: 10x50 yd/m w/:20 rest:
#1-2: Stomach kick
#3-4: Right Side Kick
#5-6: Left Side Kick
#7-8: Six Kick Change
#9-10: Six/Three Swim Transition
Swim Golf (2 x 50)
49.68 + 32 strokes = 82
42.31 + 36 strokes = 78
Did you improve your golf score ? Yes, but I used the fins the 2nd batch of swim golf.
Cool Down: 200 easy.
Total: 1,000 meters
Wednesday, September 26, 2007
Odo: 12249.0 miles
Max: 34.6 mph
Avg: 17.4 mph
Distance: 13.36 miles
Too many bugs!! Yuck. I hate eating them. I had to stare at the ground and keep my mouth closed. There were too many of them. I am not one to complain much...but man.
Autumn is here. I changed two flat tires today and left the house late. It was pretty warm to start, but it got cold fast. I will prepare for my ride better next time!!
Tuesday, September 25, 2007
Warm Up: 400 meters w/ drills
Main: 400 pull, 400 with board
Cool down: 100 meters
Total: 1,300 meters
I used some fins today. They fit very nice and WOW. I could sure swim better. Something I will have to keep working on. I am going to start working much harder on my stroke count.
To Cherry Creek State Park
Distance: 4.56 mi
Avg. Speed: 9.87mph
Calories Burned: 528
Boy was that Snickers Marathon Energy bar good. Yum!! I hade some honey dew before I ran. That could have been a mistake. I thought I was running much slower than what my pace was. I was almost running 10mph. That is super fast. Of course I was running with the wind and lots of downhill. It was out and back, so I got to see some of the uphill too. I timed my miles, but they were off more than just a little.
I have been super hungry lately. H U N G R Y. I am posting this after Nicole and I just finsihed watched the "biggest loser" TV show. Very inspiring!
I have some big news to share....SOON! It's pretty exciting, and it really has nothing to do with me.
Monday, September 24, 2007
Warm up: 300 meters easy
Swim Golf (6x50)
68.22 sec + 30 strokes = 98
65.79 + 32 strokes = 98
66.90 + 31 strokes = 98
68.04 + 29 strokes = 97
67.85 + 29 strokes = 97
68.98 + 28 strokes = 97
5x100: 1:55.98, 1:53.98, 1:55.92, 1:56.09, 1:53.34
Cool Down: 100 meters
I had a good day of swimming. Short it seems distance wise, but very good. My efficiency is getting much better. Swim golf has really changed thing up a bit and I am trying to slow things down to reduce my stroke count. My 5x100 meter swim stroke count was around 26-28 per 25 meters. That is a huge difference. Of couse, my swim times sped up too. Hmmm....
Sunday, September 23, 2007
Saturday, September 22, 2007
Odo: 1235.6 miles
Max: 35.1 mph
Avg: 15.8 mph
Distance: 54.91 miles
It was a little windy at parts, but such a great workout. I found out later that both my tires were flat. Stinky!! Now I have to change them. Better after a ride than during.
Thursday, September 20, 2007
Warm up: 200 easy swim
2 x 50 Swim
21 + 22 + 63 = 106
18+ 22 + 60 = 100
Main 8 x 50yd/m w/:20 rest:
#1-3: Right Side Kick
#4-6: Left Side Kick
#7-8: Six Kick Change.
*Mastery of a drill determines progression, not yardage.
2 x 50 Swim Golf. Did you improve your swim golf score?
18 + 20 + 60 = 98
19 + 22+ 60 = 101
Cool down: 200 easy
Total: 1,000 meters
Distance: 6.0 miles
I had a good run this afternoon. I took it slower than a few days ago. I seem to start off to fast. I meant to take today pretty easy. It just felt so natural. I am really trying hard to pay attention to my form.
Wednesday, September 19, 2007
Swim: 21,275 meters (13.30 miles)
Bike: 190.20 miles
Run: 59.81 miles
Swim: 19,750 meters (12.34 miles)
Bike: 213.04 miles
Run: 67.81 miles
Swim: 23,250 meters (14.53 miles)
Bike: 241.96 miles (16.50 not recorded on Cateye)
Run: 86.38 miles
Swim: 23,800 meters (14.88 miles)
Bike: 277.50 miles
Run: 54.8 miles
Swim: 5,270 meters (3.29 miles)
Bike: 149.95 miles
Run: 27.2 miles
Swim: 6,600 meters (4.13 miles)
Bike: 243.89 miles
Run: 78.90 miles
Swim: 28,970 meters (18.11 miles)
Bike: 325.49 miles
Run: 89.69 miles
Swim: 12,070 meters (7.54 miles)
Bike: 264.57 miles
Run: 47.46 miles
Swim: 7,000 meters (4.375 miles)
Bike: 300.01 miles
Run: 70.32 miles
Swim: 16,900 meters (10.56 miles)
Bike: 172.77 miles
Run: 45.98 miles
Swim: 19,350 meters (12.09 miles)
Bike: 108.23 miles
Run: 44.42 miles
Swim: 15,800 meters (8.875 miles)
Bike: 182.99 miles
Run: 41.29 miles
Swim: 200,035 meters (125 miles)
Bike: 2,570.60 miles
Run: 714.06 miles
Tuesday, September 18, 2007
Warm-Up: 10 min alternating slow-fast pacing. Play with difference strokes while warming up.
Main: 30 min steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?
Cool Down: 4 min very easy. Choice of strokes or floating on your back
Total: 1,600 meters
I was pretty constant with my strokes. Very high. I counted around 24-26 strokes per 25 meters. That is pretty high. The lowest I can get it is 20-22 strokes. Something I need to work on more!!
Distance: 6.4 miles
Calories Burned: 789
I felt like a professional today. I wore my Shuttle Pack jersey and shorts. It really made me feel like a superstar. If I can continue this pace, I will run about a 1:35 marathon. That would be awesome!!
Monday, September 17, 2007
Distance: 12.6 miles
I woke up extremely early this morning so I could get my long run in. I was supposed to do it yesterday, but Nicole and I did some volunteer work with our church. Then football games were on, I took a nap, went to church. I was going to run late yesterday evening, but it was getting really late.
My run time was very surprising because I felt like I was running really slow. I brought a cheap crappy radio with me. I finally took it off because it wasn't worth the hassle. It kept cutting in and out. I really started to pick it up once a cyclist spooked me a little as he passed me on the sidewalk. I also started walking about mile 6.5. I ate a hammer gel and off I went. That really made a huge difference. I walked about .2 mile and did not count it part of my run. I stopped the watch too.
Warm-up: 10 min
Main: These are with you shoes clipped in, and the idea is to focus on one leg at a time.
90sec right leg, 90sec left leg
45sec right, 45sec left, vice versa 2x
30sec left, 30 sec right increase cadence each 5sec to maximum
20sec right, 20sec left for 2 min
15sec right, 15sec left for 1 min
10sec right, 10 sec left for 40sec
5sec right, 5 sec left for 20 sec
3-4 x 1 min at max cadence, Rest 1 min
3-4 x 15sec at max cadence to spinout, Rest 45sec
Cool Down: 10 min
Odo: 1165.0 miles
Max: 35.0 mph
Avg: 15.8 mph
Distance: 11.87 miles
This was a pretty good workout. It was hard focusing on just one leg being clipped in with both legs. I can max out pretty easy on my trainer. I am starting to wonder about getting a Fluid instead of a Max+.
Sunday, September 16, 2007
I also knew that Duane and Tea's Sherpa (Mike) would be there. I arrived about 6:30-6:45 with plenty of time. I was looking all over for Tea, but she was not in sight. The last 5-10 minutes before the race started, I saw her!!! Yes. I am so glad that I did. I gave her a big hug and wished her well. I timed her swim so she would know how she was doing overall.
Fantastic swim!! 44 minutes. That is way awesome! Mike and I went to transition area to give Tea some encouragement. I am glad that she was still there! Shortly after she was off. Mike and I talked about triathlon stuff. Bike, wheels, equipment, Ironman Coeur d'Alene and more. It was awesome! I cheering on several other triathletes that were leaving the transition area. I finally went down to the swim area. I watched the last two swimmers come in. That was my cue to adventure back home.
I sure was sad that I had to leave. Nicole and I did some volunteer work with my church. We went and delivered Sunday lunches to the Senior Center and Olin Apts in downtown Denver. That was such a great experience. It was a little stressful, but we survived.
Click on the following link to view Tea's Race Report.
Thursday, September 13, 2007
Wednesday, September 12, 2007
I am still alive and well. I have so much to share, but so little time to get caught up. I finished the Buffalo Bicycle Classic Century Ride on Sunday. Yeah! I had a great experience and can't wait till the next one. I was a bit cold.
more details to come...
What a GREAT RUN!
I have 4 weeks before my half-marathon so I decided to get off my butt and run. I haven't been swimming or running much. Just cycling. When I don't have a plan or goal, I seem to work out less. GO FIGURE.
Distance: 6 miles
Mile 1: 7:31, Mile 2: 7:06, Mile 3: 7:08, Mile 4: 6:43, Mile 5:17, Mile 6: 7:02
Sunday, September 9, 2007
Well, I woke up about 5:15am. I ate a bowl of oatmeal and quickly got ready. I felt like I was running behind, so I drove really fast towards Boulder. Probably a little too fast. I made it in barely enough time. Of course, the ride was so relaxed there was no official start time. I wasn't used to this.
It was a neat feeling to start the ride. It was about 40-45 degrees and I was freezing. I should have wore a long sleeve jacket and pants. That was a pretty big mistake. I will remember next time. I guess I just didn't want to shed any clothes and have to lug them with me.
I stopped at mile 50. That was turn around point. I ate a p&j sandwich. I also filled up a 33 oz bottle filled with water. I drank 33 oz of accelerade in 50 miles time. If it was warmer, I was going to force myself to drink more.
I briefly stopped at mile 75 and 90. I used the restroom twice and ate 1 cliff protein bar, 3 gels and another 30oz of accelerade. Oh..can't forget the pretzels and oranges I had at mile 90. They were so tasty!!
Here are my stats:
Odo: 1153.10 miles
Max: 46.6 mph
Avg: 18.4 mph
Distance: 100.6 miles
Thursday, September 6, 2007
Wednesday, September 5, 2007
Tuesday, September 4, 2007
Saturday, September 1, 2007
Thursday, August 30, 2007
I had Sears come in yesterday. They gave us an estimate on a new air conditioning system. We currently don't have one so my wife and I have been thinking seriously about it. Once we got the qoute from Sears we told them we had to think about it. 4G's is a bit much....so you have to think.
Well...it looks like I might be installing a Swamp Cooler for the house myself. That sure does sound like a big project. There will be a few days off?
No early workouts this morning because I am heading to the DMV to get a new license. I lost mine a few weeks ago because I had my bike bag open. I found my debit card, but no driver license. I have been procrastinating because I never could find time (at least an hour) to go sit in line. Well I am off. No 4,000+ meter swim this morning.
Thursday, August 23, 2007
IRON ERIC's NEW BLOG
Friday, August 10, 2007
Jobs I’ve Held
Technical Computer Lab Assistant
Office Depot Intern
Safeco Insurance Co. Intern
Colorado Association of School Executives
ITT Technical Institute
Adams State College Extended Studies
City of Aurora (Library)
Movies I Can Watch Over & Over
My Guilty Pleasures
Candy, Ice Cream, dinking on the computer, fantasy baseball, Internet
Places I Have Lived (in order)
Shows I Enjoy
Dancing with the Stars
Places I Have Been on Vacation
Myrtle Beach, SC
San Fransisco, CA
Long Beach, CA
Yellowstone National Park
Yosimite National ParkOmaha, NE
Websites I Visit Daily
Yahoo Fantasy Baseball/Football
Body Parts I Have Injured
Collateral Ligament of the thumb
Nicknames You’ve Been Called