Wednesday, April 30, 2008
Sunday, April 27, 2008
4/22/2008 - Swim 3,000m; Run 1:00:04, 7.80 miles
4/23/2008 - Bike 2:03:25, 35.02 miles; Run 21:01, 2.71 miles
4/24/2008 - Swim 4,500m; Run 50:02, 6.36 miles
4/25/2008 - Swim 4,000m; Bike 1:31:16, 27.31 miles
4/26/2008 - Bike 45:00, 13.66 miles
4/27/2008 - Run 2:14:00, 17.36 miles
Swim: 11,500 meters (7.67 miles)
Run: 34.23 miles
Bike: 75.99 miles
Friday, April 25, 2008
30 X 100
I really hit my watch too many times today. My timex ironman watch didn't have enough memory to program each one at a time. I had to group them together. Time for rest...
Thursday, April 24, 2008
I had a super long swim this morning. I woke up early again. I woke up about 5 am and was in the pool at 5:47 am. I should have been there at 5:30 am. I finished right about 7:40 am. Yikes. I hurried to get ready because I had a general staff meeting at 8 am.
My swim today took a little longer than expected. I thought I was going to finish early and be to work early. My plan says: 1h 15m. The plan is never accurate.
Here is how I did:
4,500m Total = 9 x 500 free. Full recovery rest, or 2 minutes between, whichever comes first. I clocked each 200m and the last 100m on every 500.
1) 11:16.83 (4:31.38, 4:30.46, 2:14.99)
2) 11:11.93 (4:25.39, 4:33.33, 2:13.21)
3) 11:26.81 (4:26.22, 4:41.33, 2:19.26)
4) 11:23.15 (4:33.57, 4:34.15, 2:15.43)
5) 11:26.61 (4:31.69, 4:42.57, 2:12.35)
6) 11:06.86 (4:27.06, 4:30.43, 2:09.37)
7) 10:58.59 (4:23.91, 4:27.98, 2:06.70)
8) 10:34.84 (4:19.39, 4:17.78, 1:58.06)
9) 10:09.63 (3:53.38, 4:11.16, 2:05.09)
I was very consistent. I like this. I am happy and exhausted. The last 500 was in the smaller pool so I get more push-off on the wall. I also had more than 2 minutes for a break. All the breaks were consistent too! I consumed about 8-10oz of Gu2O and 2 gu gels. I have my weight and strength training during lunch and a 50 min run later today. Time to brew some more coffee?
When ever I get tired during swimming I just think of Martin Strel and his journey swimming the Amazon River. Martin amazes me and I know I could swim longer...but not like him...that's too long.
Tuesday, April 22, 2008
Sunday, April 20, 2008
4/15/2008 - Swim 3,150m; Bike 1:00:00, 22.63 miles
4/16/2008 - Bike 1:40:00, 27.66 miles; Run 30:00, 3.71 miles
4/17/2008 - Swim 2,500m; Run 30:55, 4.66 miles
4/18/2008 - Off Day!
4/19/2008 - Run Greenland 25K 1:54:44, 15.65 miles
4/20/2008 - Swim 2,500m; Bike 2:58:48, 50.73 miles; Run/Brick 15:36, 2.13 miles
Swim: 8,150 meters (5.43 miles)
Run: 31.94 miles
Bike: 101.02 miles
What can I say? Another week goes by, and pretty quicky too. My swimming total distance went down this week, but it still felt like I was in the pool for long periods of time. I hit 30+ miles this week. Close enough. I can't remember the last time I had this much running? I am feeling great too. I didn't cycle as long this week, but I didn't have a 5 hr bike ride either.
Overall I had a pretty darn good week. The Greenland 25K may have been a bit much? My body is now recovered from the run. My ankles were pretty sore and I still have a few new blisters.
I will start using my brand new Mizuno Shoes on 4/21/08. I am not sure how many miles I have on my old pair, but it is at least 400-500+ I bought 2 pairs back in October, so I am good.
Saturday, April 19, 2008
We arrived at 6:45am which is pretty darn good for a race. We got a good parking spot and I was able to check in early. I was also able to utilize the restrooms without lines. Of course, when I had to go the last time at 7:30, the line was huge. Oh well. At least I had time.
The race started at exactly 8am. I made a mistake and was at the middle of the pack. I had to wiggle my way and fight extra hard to get up front. I will get towards the front at my next race. The 8 mile, 25K and 50K runners started at the same time.
The weather was awesome! It was supposed to get to the mid 70's. It was warm enough to wear running shorts and a long sleeve shirt. The wind was pretty crazy. The snow was mostly melted. It snowed pretty hard on Wednesday and the pictures looked rough. I am glad that most of it was gone at race day.
The first loop was great. I ran the first 7.5 miles in under 55 minutes. When I looked at my watch, I noticed that the time was much later than I thought. I had no gels, and just a swig of Heed. Yikes. I grabbed a hammer gel and sucked it down. I didn't have the whole packet, but I got a good amount. I thought I was getting cramps right after I took the Heed and gel. It did go away. After the first loop, I started to slow down a little.
I used the Galloway method of running for this race. I run 1 miles, walk 30 seconds. It works pretty well, but it was hard during a race. There were several people who caught up with me and passed me. When I was done walking, I had to work extra hard just to catch them. Once things got settled. I only had one person pass me.
The second loop was tough, but I was doing negative splits. I started slower at first, but I kept getting faster and faster. The downhill parts were awesome!! There were too many quick right turns and left turns...that's trail running for ya. My feet didn't like this too much...I hate blisters. I have never done a trail race before, so this was a different experience. I saw Brett at the aid station which was a huge surprise.
The finish was good. I had one mile left to go. I started walking at mile 15 just like every other mile. I walked for less than 15 seconds because I had someone pass me. I tried my hardest to keep up, but he had been holding his energy? I was running faster and faster...and so was he. I was running at 6:30/mile pace. I am not sure what he was running?
I finished! 15.65 miles according to my Garmin watch. I finished 2nd in my age division, and won a pint size glass. The 1st place winner was the guy who passed me at the end. Crap. OH well. Brett volunteered so we left the race at 2pm. He was able to go home early. It was enjoyable to watch all the 50K runners come around for the last loop.
I walked for at least .5 miles before we left and I did some shopping later that evening. Nicole and I went to Wal-Mart, Big Lots and a bunch of other stores. I was limping like an old man...only because of my blisters.
My official time was 1:55:02, with a pace of 7:25/mile. If I do the race again I might not include the walk breaks??
Friday, April 18, 2008
We both are carpooling up there. It's not as far as I thought. Greenland, CO is only about 40 miles from my house. I am meeting Brett at his house at 5:45am. That gives us an hour and 15 min to arrive. Brett reports at 7am.
The race report will be coming soon!
Sunday, April 13, 2008
4/8/2008 - Swim 2,900m
4/9/2008 - Bike 1:00:00, 17.79 miles; Run 1:10:43, 8.30 miles
4/10/2008 - Swim 2,000m; Run 40:01, 5.10 miles
4/11/2008 - Bike 1:30:02, 23.0 miles
4/12/2008 - Swim 3,400m; Run 52:14, 7.0 miles
4/13/2008 - Bike 4:52:14, 88.04 miles
Swim: 11,300 meters (7.06 miles)
Run: 28.4 miles
Bike: 156.83 miles
A great week of training. My birthday triathlon started this week off. I took the day off work and played professional triathlete for the day. My swim was awesome, breaking new barriers. My cycling has been faster. I think the weather played a role into this, plus I just swam 2 miles. My run was right on target. I love it when things go right.
I ran 4 days, swam 4 days, biked 4 days and went to the gym for weights 2 days. This was extreme. I hope next week is less workout sessions. My b-day triathlon didn't help the matter, but these 2-a-day workouts are getting tough...mentally.
Sunday was crazy. I took my Grandma to church (we go every 2nd Sunday of the month). This gives me a chance to spend good quality time with Grandma! We should have gone to church earlier. I didn't get home until 2:30. Yikes. A 5-hour bike ride and I started at 3pm. It was nearly dark by the time I finished. I need to change things up next time. I went over to my friend Joe's house after the ride was over. I planned it just right so I would finish at his house. I was a little shy of 5 hours, but close enough. The weather was awesome! Not too hot or cold. The bugs were fierce. I think I got a little extra protein along the way.
Monday, April 7, 2008
When I finished, I walked a little. I decided to go back home and grab my dog. Pazu and I went around the complex for a easy cool down. We walked almost .5 miles, but it was pretty slow. My watch timer is set to pause at 20:00/mile pace and I think it stopped a few times.
Swim: 2 miles - 59:52
Mile 1: 28:48, Mile 2: 31:03
200 splits: 3:30.31, 3:52.58, 3:48.73, 3:54.67, 3:52.28, 3:56.36, 3:55.45, 4:06.64, 3:59.19,
4:06.10, 4:11.34, 4:07.77, 4:22.69, 4:02.14, 4:04.15
Avg 200m: 3:59.45
Bike: 28 miles, Avg: 18.2mph - 1:32:21
Run: 8 miles, 7:44/mile pace - 1:01:49
Total Time: 3:34:02 (38 miles)
Sunday, April 6, 2008
4/1/2008 - Swim 3,600m
4/2/2008 - Swim 4,000m; Run 15:00, 2 miles
4/3/2008 - Swim 3,000; Bike 1:20:00, 24.64 miles
4/4/2008 - Off Day!
4/5/2008 - Off Day!
4/6/2008 - Run 1 (RMRR Trophy Series) 24:41, 4 miles, 6:10/miles; Run 2 cool down 8:41, .90 miles; Endurance Run 1:30:02, 8:36/mile, 10.47 miles
Swim: 10,600 meters (6.63 miles)
Run: 26.93 miles
Bike: 53.80 miles
I became a fish this week. I was at the pool at least 4-5 hours this week. It was pretty tough being in the pool for over an hour and a half. So many people came and went. I still swam. The high school group was on spring break this week so it was nice that I was able to continue swimming.
My running seemed to be about the same distance as last week. My cycling on the other hand was lacking. I was supposed to have this coming Monday off, but I decided to change it with Saturdays workout. I missed 2:20:00 worth of cycling and another 2,500m swim. I will make this up on Monday because I will be doing the B-Day Fit Challenge Triathlon.