2hr 20min --> "Urban Assault" ride
Rode mtb on road with group. Total ~30 miles.
Thursday, December 17, 2009
Tuesday, December 15, 2009
12.13.09
2 hrs
Easy ride on the road with Steph - super mellow ride. Rode through Nocatee and back. NO HARD EFFORTS - just spinning easily.
Easy ride on the road with Steph - super mellow ride. Rode through Nocatee and back. NO HARD EFFORTS - just spinning easily.
Thursday, October 22, 2009
Week of 10.19 - 10.25
So this has been a chill week for me - have felt pretty good after the Tallahassee race. On Monday, me and the Stephanator did a little walk/run session -- this really helped to loosen me up. I did have a slight tightness in my hips after Sunday -- probably just because I haven't sat on my MTB for that long since February. I've noticed that i have a wider Q-factor on my mtb -- definitley feels and looks like my legs are wider than on my road / tri bikes. I'll probably adjust that and see if I notice any difference - probably just need to shove the cleats over and that'll take care of it.
Tuesday nite, we tried to do an ez road ride but I got a flat within the first 10min so we turned around to go home and I swapped out wheels and we only got in about 30min total - all just super ez spinning. Last night (Wednesday) we did the Renegade ride on my converted Spark:
Tuesday nite, we tried to do an ez road ride but I got a flat within the first 10min so we turned around to go home and I swapped out wheels and we only got in about 30min total - all just super ez spinning. Last night (Wednesday) we did the Renegade ride on my converted Spark:
It was a fun ride -- it's right at 30 miles and everybody is riding a mountain bike with slicks and a couple of guys have bought or built up some hybrid-type bikes with 700c. I think one guy is on a cyclocross bike also. It's definitely a different ride and it goes back through a bunch of neighborhoods - starting in Jax Beach, south and then back through PonteVedra, heads north through Jax Beach into Neptune Beach, then to Atlantic Beach and then retraces back to Jax Beach. 98% of the ride is on back roads. It gets pretty dark so everyone has lights on. A few stretches of the ride are designated 'Sprint Points' but we regroup afterwards and speeds usually average around 14-18mph. It's WAY better than sittin on the trainer, that's for sure.
Tonight (Thursday) a bunch of us are getting together to watch the movie "Race Across the Sky" about the Leadville 100 race in Colorado. With Lance having raced it the past 2yrs its way popular and they documented this year against him and Dave Wiens. It should be a cool show. I'd definitely want to give that race a shot one day just to experience it -- and get a belt buckle!
Well, for the weekend - nothing much exciting happening - i've got 4hrs planned on Saturday with DocLuv (he'll be rolling 6-1/2 hrs himself + 45 min t-run.......ironman training is NO JOKE). On Sunday, I plan on running at least 7 miles (maybe 10, depending on how Saturday's ride goes). I'm working on a little build up to get ready for the Outback Half-Marathon on Thanksgiving. Want to try to give it a hard effort & try to beat my time from last year. I was kinda thinking about a sub-1:30 but that might be a little lofty right now. I'll throw out a sub-1:35 for now as a goal (last year was 1:37).....
Feels good to be doing fun and different stuff right now. Will be on the mtb a bit more as we move into the fall and i'm gonna try to keep the running up as well.
Monday, October 19, 2009
Tallahassee Race Report
Tallahassee is one of my all-time favorite courses to race – mainly because they incorporate the BMX track into each lap – but also because it has some really fun fast flowing singletrack on hardpack clay and it even incorporates some good climbs (a rarity for Florida courses). One of my favorite memories of this course was my first year racing sport class when we first got to ride in the ‘yellow’ wave with the experts and pros. That particular year for some reason there were a bunch of actual PRO’s that showed up – one in particular was Ryan Trebon. I remember I was ‘hammering’ up this one particular climb only to hear “Rider back!” and looked back just in time to see a 6’4”-blue-and-orange blur fly past me. That guy was flying.
Well anyways, FAST FORWARD about 5 years and this year I headed out there to hit up my first XC mtb race of 2009. The only other mtb race I did this year was the 6 Hours of Santos – Solo, which I really didn’t do all that well at, mainly because of lack of actual training for that one. Mainly this year my focus had been on the Half-Ironman in Augusta so the summer was spent training solely for that. The Scott Spark had been hanging up in the garage since February and only got ridden once in July for one hour at Hanna. The one thing about triathlon training is that it really increases your overall level of fitness, but you don’t really ever concentrate on ONE thing. Mainly this summer, my riding consisted of 3-4 times a week with one long ride, sometimes 1 or 2 tempo / group rides, and sometimes just an ez spin. A lot of the tempo/group rides ended with t-runs, so needless to say – I had not been bike-specific training this year. I went into this race just hoping I could hang on to the front group for a lap or two and if I got dropped, I was just hoping to hold position and not get passed after that. Its totally a different feeling when you go into a race without expectation or even having any clue as to how competitive you’re gonna be. Kind of fun actually – almost like being the ‘underdog’ – it’s like you really have nothing to lose. That’s how I felt this past Sunday. I had checked the results from the last couple of races and I knew who the guys were to mark – since its been the same couple of guys on top each race – I was specifically looking for Allison Anjos and Joe Vietro. I knew there were a couple of other guys who were fast but I didn’t know what they looked like, so I just figured I’d keep an eye out for those two. The weather was a bit on the chilly side but I figured once we got going hard in the race we’d warm up pretty quick and I was right.
I had a not so good start – mainly was just in the wrong gear so when they blew the horn – I was slow motion pedaling. I finally got going and the first straight away headed downhill towards a gate which was wide enough for 1 rider at a time. I hit the first trail in around 8th or 9th place and realized that I needed to move up really quick. I could see on the front was Anjos and Vietro and a couple of other guys. I knew that if I sat in for too long on the first climbs I’d get bogged down behind the other guys and would lose touch, so I made a couple of passes and after the creek-crossing (COLD) I was in about 6th place in a line with everybody. I was watching for Anjos to attack because he was in 2nd and once we started climbing – he made his move so I jumped with him. This popped a couple more guys and know there were only four of us – I knew that at the top of the climb – the trail pops into single track for the downhill portion and I wanted to be on a good wheel at that part, so I moved up into third right before the top and now it was Anjos, Vietro, and me. Right where I wanted to be!!!! There were now two guys right behind me also, so I knew I had to be good on the downhill part – because in this class, one slip-up and you lose position really fast. We were flying down this trail – called the ‘Cadillac Trail’ even though it’s totally not smooth and Vietro slid out so I went around him and was now sitting right behind Anjos in second. Came out of this section and hit the next trails which start off flat but have some rooty climbs towards the end. It seemed like Anjos slowed down a good bit which was fine with me. I sat on his wheel and recovered a little bit. At this point now there was about 5-6 of us rolling along. At one downhill section with roots and sand on the bottom – Anjos slid out so I went around him and now I was leading the race – it sounded like some of the other guys got caught up with Anjos so now there was only me and one other guy riding off the front. This year they shortened the lap a little bit due to some construction, so as I’m riding – I keep thinking there should be some climbs coming up, but then all of a sudden we pop out next to the BMX track, which is always at the end of the lap…. SWEET! At this point I’m feeling good, riding with some guy on my wheel – all by ourselves. I roll the bmx track and pump a few backsides and jump some of the rhythm section – opening up a full straight-away gap without even trying!! I hit the feedzone but didn’t need a bottle so I slowed down to fully recover and just to check out the 2nd place guy. At this point, the guy rides by me in full attack mode – I jump back on his wheel and we’re rolling through for lap two. Didn’t recognize the guy but he looked strong, so I stuck his wheel and decided to let him set pace. The whole time – I’m thinking I’m in perfect position – off the front, totally comfortable, and not doing the work!!! Solid. We fly up the climbs and I’m feeling really good, but everytime we hit a flat road section, the dude looks back and just attacks hard from the saddle – those were the only times that it got really hard, but I’d just sit on his wheel and let him work. This happens a few more times and I realize that this guy is strong – also, we’re putting time on the two guys behind us. I’d see Anjos and Radd every once in awhile, but each time I realize that there not really gaining on us. At this point, I decide that if this guy is gonna keep attacking and we’re putting time on 3rd & 4th place, then as long as he doesn’t slow down, I’ll sit in and let him work. I wasn’t sure how I was gonna feel on the fourth lap, so I didn’t want to go up front and blow up only to get passed by Anjos and Radd at the end. So this guy motions for me to come through at one point, but its up a climb and I’m drinking from my bottle, he notices that I’m not pulling through and then he throws down a super hard effort…… dumb. So now I know that he’s not hurting, but he wants me to pull him around – this guy is strong just not smart. Its not gonna happen. He starts yelling something in Spanish to me and I just yell back – “Dude, I’m hurtin. I can’t attack right now. Just go.” I wasn’t sure if he wanted me to work for him, but since he was attacking me, I didn’t see the point in pulling through. That wouldn’t have been smart. So I sit back on his wheel and we’re almost through the last lap. He gaps me a little here and there, but he must’ve started fading, because he’d make some stupid little mistakes on his lines and I’d be right back on him. “Somebody’s getting sloppy” – I thought to myself!! Perfect because I was now recovered and feeling pretty good. Weaving in and out of lapped riders, we finally pop out onto the BMX Track and climb up the starting hill – I totally expected this guy to start hauling – but I took off down the first straightaway and I went into BMX mode. By the way, I was 2002 Florida State BMX Champ in 21-21 Expert Class, was ranked 5th nationally in 2001, and got invited to race on the USA Worlds BMX team as an elite amateur that year. It’s been a while, but I still know how to ride a track……… I hit the first straight in full sprint, speed rolled the step-up and got perfect backside, went into each berm in full attack mode with elbows flared and pulled out in full wheelie torque mode!! It was awesome. I hit the little rhythm section and rolled, rolled, jumped, jumped and then looked back and realized I had about a two-straightaway lead – popped through the gate and headed towards the finish line for my first expert win!! Way stoked. It was a perfectly executed race from a tactical standpoint. Maybe I could’ve done some more work but hey, that’s racing!!! I know the 2nd place guy (Ernesto Toledo) was probably pissed that he worked the whole race only to get nipped at the end. Maybe next time, he won’t try to attack the rider that he wants to try to share the work with.
So all in all – a great race for me. Radd ended up having to pull out on the last lap because of a rock that sliced his tire in two spots – if that wouldn’t have happened I totally think he would’ve gotten third place. Karel even had a great race placing either 6th or 7th. He’s a good dude, and getting faster with each race.
Next up, I’m gonna run in the Outback Distance Classic – Half-Marathon. I’d love to go sub 1:30, but mainly just want to beat my time from last year. That’s at the end of November. I might try to throw in another mtb race if I can. It sure is fun racing, when you’re fit.
Well anyways, FAST FORWARD about 5 years and this year I headed out there to hit up my first XC mtb race of 2009. The only other mtb race I did this year was the 6 Hours of Santos – Solo, which I really didn’t do all that well at, mainly because of lack of actual training for that one. Mainly this year my focus had been on the Half-Ironman in Augusta so the summer was spent training solely for that. The Scott Spark had been hanging up in the garage since February and only got ridden once in July for one hour at Hanna. The one thing about triathlon training is that it really increases your overall level of fitness, but you don’t really ever concentrate on ONE thing. Mainly this summer, my riding consisted of 3-4 times a week with one long ride, sometimes 1 or 2 tempo / group rides, and sometimes just an ez spin. A lot of the tempo/group rides ended with t-runs, so needless to say – I had not been bike-specific training this year. I went into this race just hoping I could hang on to the front group for a lap or two and if I got dropped, I was just hoping to hold position and not get passed after that. Its totally a different feeling when you go into a race without expectation or even having any clue as to how competitive you’re gonna be. Kind of fun actually – almost like being the ‘underdog’ – it’s like you really have nothing to lose. That’s how I felt this past Sunday. I had checked the results from the last couple of races and I knew who the guys were to mark – since its been the same couple of guys on top each race – I was specifically looking for Allison Anjos and Joe Vietro. I knew there were a couple of other guys who were fast but I didn’t know what they looked like, so I just figured I’d keep an eye out for those two. The weather was a bit on the chilly side but I figured once we got going hard in the race we’d warm up pretty quick and I was right.
I had a not so good start – mainly was just in the wrong gear so when they blew the horn – I was slow motion pedaling. I finally got going and the first straight away headed downhill towards a gate which was wide enough for 1 rider at a time. I hit the first trail in around 8th or 9th place and realized that I needed to move up really quick. I could see on the front was Anjos and Vietro and a couple of other guys. I knew that if I sat in for too long on the first climbs I’d get bogged down behind the other guys and would lose touch, so I made a couple of passes and after the creek-crossing (COLD) I was in about 6th place in a line with everybody. I was watching for Anjos to attack because he was in 2nd and once we started climbing – he made his move so I jumped with him. This popped a couple more guys and know there were only four of us – I knew that at the top of the climb – the trail pops into single track for the downhill portion and I wanted to be on a good wheel at that part, so I moved up into third right before the top and now it was Anjos, Vietro, and me. Right where I wanted to be!!!! There were now two guys right behind me also, so I knew I had to be good on the downhill part – because in this class, one slip-up and you lose position really fast. We were flying down this trail – called the ‘Cadillac Trail’ even though it’s totally not smooth and Vietro slid out so I went around him and was now sitting right behind Anjos in second. Came out of this section and hit the next trails which start off flat but have some rooty climbs towards the end. It seemed like Anjos slowed down a good bit which was fine with me. I sat on his wheel and recovered a little bit. At this point now there was about 5-6 of us rolling along. At one downhill section with roots and sand on the bottom – Anjos slid out so I went around him and now I was leading the race – it sounded like some of the other guys got caught up with Anjos so now there was only me and one other guy riding off the front. This year they shortened the lap a little bit due to some construction, so as I’m riding – I keep thinking there should be some climbs coming up, but then all of a sudden we pop out next to the BMX track, which is always at the end of the lap…. SWEET! At this point I’m feeling good, riding with some guy on my wheel – all by ourselves. I roll the bmx track and pump a few backsides and jump some of the rhythm section – opening up a full straight-away gap without even trying!! I hit the feedzone but didn’t need a bottle so I slowed down to fully recover and just to check out the 2nd place guy. At this point, the guy rides by me in full attack mode – I jump back on his wheel and we’re rolling through for lap two. Didn’t recognize the guy but he looked strong, so I stuck his wheel and decided to let him set pace. The whole time – I’m thinking I’m in perfect position – off the front, totally comfortable, and not doing the work!!! Solid. We fly up the climbs and I’m feeling really good, but everytime we hit a flat road section, the dude looks back and just attacks hard from the saddle – those were the only times that it got really hard, but I’d just sit on his wheel and let him work. This happens a few more times and I realize that this guy is strong – also, we’re putting time on the two guys behind us. I’d see Anjos and Radd every once in awhile, but each time I realize that there not really gaining on us. At this point, I decide that if this guy is gonna keep attacking and we’re putting time on 3rd & 4th place, then as long as he doesn’t slow down, I’ll sit in and let him work. I wasn’t sure how I was gonna feel on the fourth lap, so I didn’t want to go up front and blow up only to get passed by Anjos and Radd at the end. So this guy motions for me to come through at one point, but its up a climb and I’m drinking from my bottle, he notices that I’m not pulling through and then he throws down a super hard effort…… dumb. So now I know that he’s not hurting, but he wants me to pull him around – this guy is strong just not smart. Its not gonna happen. He starts yelling something in Spanish to me and I just yell back – “Dude, I’m hurtin. I can’t attack right now. Just go.” I wasn’t sure if he wanted me to work for him, but since he was attacking me, I didn’t see the point in pulling through. That wouldn’t have been smart. So I sit back on his wheel and we’re almost through the last lap. He gaps me a little here and there, but he must’ve started fading, because he’d make some stupid little mistakes on his lines and I’d be right back on him. “Somebody’s getting sloppy” – I thought to myself!! Perfect because I was now recovered and feeling pretty good. Weaving in and out of lapped riders, we finally pop out onto the BMX Track and climb up the starting hill – I totally expected this guy to start hauling – but I took off down the first straightaway and I went into BMX mode. By the way, I was 2002 Florida State BMX Champ in 21-21 Expert Class, was ranked 5th nationally in 2001, and got invited to race on the USA Worlds BMX team as an elite amateur that year. It’s been a while, but I still know how to ride a track……… I hit the first straight in full sprint, speed rolled the step-up and got perfect backside, went into each berm in full attack mode with elbows flared and pulled out in full wheelie torque mode!! It was awesome. I hit the little rhythm section and rolled, rolled, jumped, jumped and then looked back and realized I had about a two-straightaway lead – popped through the gate and headed towards the finish line for my first expert win!! Way stoked. It was a perfectly executed race from a tactical standpoint. Maybe I could’ve done some more work but hey, that’s racing!!! I know the 2nd place guy (Ernesto Toledo) was probably pissed that he worked the whole race only to get nipped at the end. Maybe next time, he won’t try to attack the rider that he wants to try to share the work with.
So all in all – a great race for me. Radd ended up having to pull out on the last lap because of a rock that sliced his tire in two spots – if that wouldn’t have happened I totally think he would’ve gotten third place. Karel even had a great race placing either 6th or 7th. He’s a good dude, and getting faster with each race.
Next up, I’m gonna run in the Outback Distance Classic – Half-Marathon. I’d love to go sub 1:30, but mainly just want to beat my time from last year. That’s at the end of November. I might try to throw in another mtb race if I can. It sure is fun racing, when you’re fit.
Tuesday, October 13, 2009
Off Season Update
Been doing some fun stuff but without any real structure -- some group rides on Tuesday & Thursdays and Saturdays. Been trying to go long on Saturdays just because it feels good to get in at least 3hrs -- kind of feels like I 'cheat' if i don't ride for at least that long. Got in about 4hrs on Oct 3rd and 5hrs this past Saturday (Oct 10th)...... also been hittin the trails for the past two Sundays for about two hours. Pretty rusty out there on the dirt but its coming back quick. Gonna be racing in Tallahassee this coming Sunday (October 18th) -- will be fun but painful i'm sure. After the mtb race, i'll start mixing in some more focus on running to get ready for the Outback Half-marathon. Want to try to do better than my time from last year .... 1:37 - so will be puttin in a little speed work here and there with some longer stuff on Sundays with the group.
So not much else going except that i still hate my job, but i'm working on figuring something out for that. News to come (maybe)...........
Oh - yeah, have decided that I want to do Leadville and / or La Ruta sometime within the next couple of years......... 2010 would be cool - probably not gonna happen until i pay off some bills though, but one day for sure!!
So not much else going except that i still hate my job, but i'm working on figuring something out for that. News to come (maybe)...........
Oh - yeah, have decided that I want to do Leadville and / or La Ruta sometime within the next couple of years......... 2010 would be cool - probably not gonna happen until i pay off some bills though, but one day for sure!!
Friday, October 2, 2009
9.27.09 - Augusta 70.3 Race Report
So i've been kind of hesitant to write my race report because I have some mixed feelings about the race. On the one hand - it was a great experience and I can finally say that I've completed a Half-Ironman, but on the other hand - I got my ass kicked. I guess there are two ways of approaching this race - (1) you do it to just do it or (2) you race it. Looking back - I chose option 1 even though I thought I was choosing option 2. I just 'did it' even though I thought I was racing it. I had it built up in my head that this was going to be tough to just finish, so I guess that is why things unfolded the way they did. I know that for most racers, there are always points in a race when that when looking back afterwards, they wish they could've done things differently. I'll give a brief rundown of how things went:
Prerace - this was kind of disastrous, as i had borrowed some sick-fast wheels but procrastinated to put them on the bike until the last minute - of course, they didn't fit (rear disc rubbed chainstay). So needless to say that sucked. Also, driving up the day before is kind of stressful. It kind of limits the prep - especially when you have to drive for hours, check in, move luggage, move rooms, try to get in a 'loosen-up' workout, then eat, then get to bed at a decent time. Stressful and not a lot of fun. I know that Steph hates dealing with me before my races, and I don't blame her - i was a punk. Nuff said bout that.
Race day:
Was up around 4:30ish - got in some oatmeal and a banana and some nasty room-coffee. Took care of "lightening the load" TWICE - so was feeling good and cleaned out. We headed on down to the transition area and it was packed. As soon as I walk in there to set my stuff up, I hear the announcer say, "If you're in the first couple of waves, then you shouldn't be hearing my voice!! Get to the swim start!" --- panic sets in for me at this point. I still had 45min till my race starts...... but we hauled ass back to the swim start which was about a mile away and me and Eric jump out. I guess with races this big, they try to build in enough time for logistics because it just takes so damn long to get everything passed out to each competitor. Grabbed my chip and got my suit on and found my wave just in time to watch the pro men go off. My group 30-34 had two waves and I was in the first. As we walked down the ramp I look back and realize that there is a TON of dudes in my group!! Anyways, got in the water - was glad to have my wetsuit - it was cold. The swim was point to point in the river. I was in a good position for the start but for some reason I couldn't recover until about 5-7 minutes in. I was jacked up and wasn't getting enough air. It almost felt like Tahoe but eventually it came around. At one point, I swam too far out and a kayaker stopped me and I had to swim back into course... this sucked a little momentum out of me, but overall the swim was fast and easy. Came out of the water in just over 23 minutes -- felt really quick!!
T1 - now here is where the mistakes happened. With my wetsuit being as tight as it is, I couldn't get my arms out after i unzipped on the run into transition, so i was the dork in the wetsuit-straight-jacket. I ran past the wetsuit strippers in the transition area - mainly because they didn't have it labled or announce that they were there. Oh well, finally found my rack and took way too long to get out of my suit. Then I had to put on socks (as I don't have triathlon riding shoes) and put my Garmin on since I left the mount for the bars back in the hotel. This just seemed to take FOREVER...... hence the over-four minute T1 time.
The bike - once out riding, I felt really good - started passing people immediately - holding 26-27 mph like it was easy. Concentrated on drinking and eating. this was the one thing that I think I did well was take in my nutrition. Except for the fact that I forgot my endurolytes / aminos in transition, all went to plan. Calorie intake was around 900 for the 2:30 on the bike (plus the 27 minutes from the swim & T1 -- so for three hours i avgd 300 cal / hour -- right on plan. I hit the halfway point on the bike (according to my Garmin @ 28miles) and it was just barely 1:10 -- that put me on track for a 2:20 bike split!! Got pretty excited but realized it might be better to back it off a bit and save something for the run -- since I have a tendency to blow up on the runs - especially long ones. My bike goal was 2:30 so I stuck to that and it was for the good because the second half had some more headwinds and climbs, so I'm glad i didn't try to push hard to make that 2:20 split - even though I know I could've done it - i would've paid for it on the run.
T2 - Not as bad as T1 but still felt kind of discombobulated as I tried to take my time and make sure I didn't forget anything. Had to change out watches and put on racebelt adn fuel belt, but glad that I wore that thing. Extra water always feels good on the run.
The run:
The sun was out by now but it wasn't THAT hot yet. Was feeling pretty good through the first couple of miles - holding just under 8min pace - felt like I could go a little faster but I held myself back - for fear of blowing up. This was a two lap race so once I passed the turn for the finish line - I knew all I had to do was one more lap -- This got me psyched! I made use of all the aid stations with their sponges, water, and gatorade. Took one gel at 7miles in and before I knew it - i hit mile 10. It really came up kinda quick and I was feeling pretty good - I decided to pick it up for the last 3miles so I upped my pace to about 7:40 and got in right at 4:47:xx --- again, not a bad time for a first race BUT compared to the guys in the top ten in my class -- they were all putting down runs in the 1:30 range -- that's where I need to be to be competitive.
So i learned a lot - gained a little confidence for the distance - and definitely had fun. Looking forward to trying another one next year and getting competitive in that one.
Prerace - this was kind of disastrous, as i had borrowed some sick-fast wheels but procrastinated to put them on the bike until the last minute - of course, they didn't fit (rear disc rubbed chainstay). So needless to say that sucked. Also, driving up the day before is kind of stressful. It kind of limits the prep - especially when you have to drive for hours, check in, move luggage, move rooms, try to get in a 'loosen-up' workout, then eat, then get to bed at a decent time. Stressful and not a lot of fun. I know that Steph hates dealing with me before my races, and I don't blame her - i was a punk. Nuff said bout that.
Race day:
Was up around 4:30ish - got in some oatmeal and a banana and some nasty room-coffee. Took care of "lightening the load" TWICE - so was feeling good and cleaned out. We headed on down to the transition area and it was packed. As soon as I walk in there to set my stuff up, I hear the announcer say, "If you're in the first couple of waves, then you shouldn't be hearing my voice!! Get to the swim start!" --- panic sets in for me at this point. I still had 45min till my race starts...... but we hauled ass back to the swim start which was about a mile away and me and Eric jump out. I guess with races this big, they try to build in enough time for logistics because it just takes so damn long to get everything passed out to each competitor. Grabbed my chip and got my suit on and found my wave just in time to watch the pro men go off. My group 30-34 had two waves and I was in the first. As we walked down the ramp I look back and realize that there is a TON of dudes in my group!! Anyways, got in the water - was glad to have my wetsuit - it was cold. The swim was point to point in the river. I was in a good position for the start but for some reason I couldn't recover until about 5-7 minutes in. I was jacked up and wasn't getting enough air. It almost felt like Tahoe but eventually it came around. At one point, I swam too far out and a kayaker stopped me and I had to swim back into course... this sucked a little momentum out of me, but overall the swim was fast and easy. Came out of the water in just over 23 minutes -- felt really quick!!
T1 - now here is where the mistakes happened. With my wetsuit being as tight as it is, I couldn't get my arms out after i unzipped on the run into transition, so i was the dork in the wetsuit-straight-jacket. I ran past the wetsuit strippers in the transition area - mainly because they didn't have it labled or announce that they were there. Oh well, finally found my rack and took way too long to get out of my suit. Then I had to put on socks (as I don't have triathlon riding shoes) and put my Garmin on since I left the mount for the bars back in the hotel. This just seemed to take FOREVER...... hence the over-four minute T1 time.
The bike - once out riding, I felt really good - started passing people immediately - holding 26-27 mph like it was easy. Concentrated on drinking and eating. this was the one thing that I think I did well was take in my nutrition. Except for the fact that I forgot my endurolytes / aminos in transition, all went to plan. Calorie intake was around 900 for the 2:30 on the bike (plus the 27 minutes from the swim & T1 -- so for three hours i avgd 300 cal / hour -- right on plan. I hit the halfway point on the bike (according to my Garmin @ 28miles) and it was just barely 1:10 -- that put me on track for a 2:20 bike split!! Got pretty excited but realized it might be better to back it off a bit and save something for the run -- since I have a tendency to blow up on the runs - especially long ones. My bike goal was 2:30 so I stuck to that and it was for the good because the second half had some more headwinds and climbs, so I'm glad i didn't try to push hard to make that 2:20 split - even though I know I could've done it - i would've paid for it on the run.
T2 - Not as bad as T1 but still felt kind of discombobulated as I tried to take my time and make sure I didn't forget anything. Had to change out watches and put on racebelt adn fuel belt, but glad that I wore that thing. Extra water always feels good on the run.
The run:
The sun was out by now but it wasn't THAT hot yet. Was feeling pretty good through the first couple of miles - holding just under 8min pace - felt like I could go a little faster but I held myself back - for fear of blowing up. This was a two lap race so once I passed the turn for the finish line - I knew all I had to do was one more lap -- This got me psyched! I made use of all the aid stations with their sponges, water, and gatorade. Took one gel at 7miles in and before I knew it - i hit mile 10. It really came up kinda quick and I was feeling pretty good - I decided to pick it up for the last 3miles so I upped my pace to about 7:40 and got in right at 4:47:xx --- again, not a bad time for a first race BUT compared to the guys in the top ten in my class -- they were all putting down runs in the 1:30 range -- that's where I need to be to be competitive.
So i learned a lot - gained a little confidence for the distance - and definitely had fun. Looking forward to trying another one next year and getting competitive in that one.
Tuesday, September 29, 2009
9.26.09
PRE-RACE Warm Up -
* Didn't swim because didn't want to have to get into a cold wetsuit in the morning, so me and Eric just did a 20 min jog and then rode for about 20 minutes. Super mellow pace. Just cruised around and checked out the area and the course.
Total time = 45 minutes
* Didn't swim because didn't want to have to get into a cold wetsuit in the morning, so me and Eric just did a 20 min jog and then rode for about 20 minutes. Super mellow pace. Just cruised around and checked out the area and the course.
Total time = 45 minutes
9.25.09
AM - Swim at Brooks
* Got in a quick swim - did 4 x 400 nice and easy. Took my time and just tried to feel good in the water - worked on my stretching out my stroke.
Total time = 30 minutes
PM - Ride (pre-race ez ride with pickups)
* Rode my tribike and went south towards Guana. Did 15 minutes ez spin WU then did 4 x 2min at VO2 max -- basically hit 180bpm and tried to hold it for 2min. In between these intervals I would recover completely down to zone 1/2. CD for last 15 minutes - nice and ez spin.
Total time = 1hr
* Got in a quick swim - did 4 x 400 nice and easy. Took my time and just tried to feel good in the water - worked on my stretching out my stroke.
Total time = 30 minutes
PM - Ride (pre-race ez ride with pickups)
* Rode my tribike and went south towards Guana. Did 15 minutes ez spin WU then did 4 x 2min at VO2 max -- basically hit 180bpm and tried to hold it for 2min. In between these intervals I would recover completely down to zone 1/2. CD for last 15 minutes - nice and ez spin.
Total time = 1hr
9.24.09
AM - Run
* Was up at 5 am in St Louis - decided to go for a run. There was a gym with a pool close by but decided that I wanted to shake out my legs and get in a run. Was definitely the right thing to do. I ran straight down some road for about twenty minutes and then just ran straight back after looping through a park. Was raining steady pretty much the whole time - felt really good because it was pretty warm out.
Total time - 40 minutes
* Was up at 5 am in St Louis - decided to go for a run. There was a gym with a pool close by but decided that I wanted to shake out my legs and get in a run. Was definitely the right thing to do. I ran straight down some road for about twenty minutes and then just ran straight back after looping through a park. Was raining steady pretty much the whole time - felt really good because it was pretty warm out.
Total time - 40 minutes
9.23.09
** OFF / Recovery Day **
* Had to travel to St. Louis for work so decided to just the day as an off day.
Ended up being a LONG DAY and NOT relaxing at all. Had to get up at 3:45 to make it to Airport for 6am flight - long day of meetings and "team building" crap with co-workers. Finally got to bed at 11pm Central (midnight to me) - had a headache all day from not enough sleep.
Rough day - travelling in the week before a big race just plain sucks.
* Had to travel to St. Louis for work so decided to just the day as an off day.
Ended up being a LONG DAY and NOT relaxing at all. Had to get up at 3:45 to make it to Airport for 6am flight - long day of meetings and "team building" crap with co-workers. Finally got to bed at 11pm Central (midnight to me) - had a headache all day from not enough sleep.
Rough day - travelling in the week before a big race just plain sucks.
9.22.09
(writing this a week later but just wanted to log it anyway)
A.M. Swim at Brooks
* Can't really remember exactly what I did but I think I went 10 x 200 or something like that -- I know I swam for around 40 minutes.
A.M. Swim at Brooks
* Can't really remember exactly what I did but I think I went 10 x 200 or something like that -- I know I swam for around 40 minutes.
Tuesday, September 22, 2009
9.21.09
PM - Trainer Ride w/ LT Intervals
* Did 20 min ez WU then did 3x10min at hard effort building up with about a 15-20 min recovery between each interval. Held interval at just below threshold - felt the burn within the last 60-90 secs.
Total ride time = 1hr 30min
* Did 20 min ez WU then did 3x10min at hard effort building up with about a 15-20 min recovery between each interval. Held interval at just below threshold - felt the burn within the last 60-90 secs.
Total ride time = 1hr 30min
Monday, September 21, 2009
9.20.09
A.M. - Run (Long)
* Decided to sleep in a little bit and do my run in a little more 'heat' of the day. Started running at about 10 am. Went straight south down Blvd to Corona then to LeMaster and back through the neighborhood. Pace started out around 7:40 / mile and then dropped to around 8:00 / mile. Really started feeling the heat at around 5miles in. Stayed steady though and worked on nutrition / hydration plan - DEFINITELY going to wear FuelBelt for the run next week. It's nice to have some water to splash on your head and get a quick cool down.
Total Run - 7.7 miles / 1hr
Swim - 2 workouts; 1hr 20min total
Bike - 3 workouts; 4hr 30min total
Run - 3 workouts; 2hr 25 min
Other - 30min walk
Total training time - 8hr 45min
* Decided to sleep in a little bit and do my run in a little more 'heat' of the day. Started running at about 10 am. Went straight south down Blvd to Corona then to LeMaster and back through the neighborhood. Pace started out around 7:40 / mile and then dropped to around 8:00 / mile. Really started feeling the heat at around 5miles in. Stayed steady though and worked on nutrition / hydration plan - DEFINITELY going to wear FuelBelt for the run next week. It's nice to have some water to splash on your head and get a quick cool down.
Total Run - 7.7 miles / 1hr
* Ended week with a massage from Marjorie. She worked on IT band stuff.
Weekly Totals -Swim - 2 workouts; 1hr 20min total
Bike - 3 workouts; 4hr 30min total
Run - 3 workouts; 2hr 25 min
Other - 30min walk
Total training time - 8hr 45min
9.19.09
A.M. - Road Ride
* Did 2hr ez road ride - to the Gate Station and back - pretty mellow pace - mostly kept it around 22 - 24. HR was mostly in the 130-140 range. Nothing hard.
Ride = 40 miles / 2hr 3min.
Then did 40min t-run; pace was mainly around 7:45 / mile. Ran down through Ponte Vedra neighborhood and back down Blvd.
T-Run = 5.5 miles / ~45 minutes
* Did 2hr ez road ride - to the Gate Station and back - pretty mellow pace - mostly kept it around 22 - 24. HR was mostly in the 130-140 range. Nothing hard.
Ride = 40 miles / 2hr 3min.
Then did 40min t-run; pace was mainly around 7:45 / mile. Ran down through Ponte Vedra neighborhood and back down Blvd.
T-Run = 5.5 miles / ~45 minutes
9.18.09
** OFF DAY ** No HARD Training - Recovery
* Just walked with Steph for 30min around da 'hood.
* Just walked with Steph for 30min around da 'hood.
Friday, September 18, 2009
9.17.09
PM - swim at Brooks
* Did 1 x 500 (ez pace) ; 10 x 100 (race pace) ; 10 x 50 (race pace)-- wore wetsuit / trisuit for race feel.
Times:
500 @ 7:47 -- don't know if this is right -- i think i did some extra and stopped a few times also.
10 x 100 -- 1:15 ; 1:18 ; 1:18 ; 1:17 ; 1:17 ; 1:18 ; 1:17 ; 1:19 ; 1:16 ; 1:18
10 x 50 -- 38.79 ; 38.12 ; 37.72 ; 38.30 ; 38.68 ; 37.68 ; 37.18 ; 38.44 ; 37.37 ; 37.53
Then did 200 CD pulls ez without wetsuit.
total time = ~ 45 min
* Did 1 x 500 (ez pace) ; 10 x 100 (race pace) ; 10 x 50 (race pace)-- wore wetsuit / trisuit for race feel.
Times:
500 @ 7:47 -- don't know if this is right -- i think i did some extra and stopped a few times also.
10 x 100 -- 1:15 ; 1:18 ; 1:18 ; 1:17 ; 1:17 ; 1:18 ; 1:17 ; 1:19 ; 1:16 ; 1:18
10 x 50 -- 38.79 ; 38.12 ; 37.72 ; 38.30 ; 38.68 ; 37.68 ; 37.18 ; 38.44 ; 37.37 ; 37.53
Then did 200 CD pulls ez without wetsuit.
total time = ~ 45 min
Thursday, September 17, 2009
9.16.09
PM - Tempo Run
* Did about 2miles wu (8:00 & 8:15 pace) then did 2 mile repeats at 5k pace with 1:30 recovery between (mile 1 @ 6:03 / mile 2 @ 6:00) then did 1.25 miles at CD pace (8:40 and walked a little bit) -- did this run around the neighborhood.
Total time ~ 40 minutes
* Did about 2miles wu (8:00 & 8:15 pace) then did 2 mile repeats at 5k pace with 1:30 recovery between (mile 1 @ 6:03 / mile 2 @ 6:00) then did 1.25 miles at CD pace (8:40 and walked a little bit) -- did this run around the neighborhood.
Total time ~ 40 minutes
Tuesday, September 15, 2009
9.15.09
a.m. - Swim at Brooks
* Did 3 x 10 min sessions today - was feeling kind of tired, so this was a 'relaxing' workout. Nothing very hard - just focused on stroke technique. Used paddles / buoy for last 10min.
Total time = 35 min
pm. - Group ride
* Did County Line ride - ended up being a great ride - while going up the bridge I was able to get in a small break with Curtis, Tom, and Walter. Figured that it would get caught once the big group started working together in Nocatee but the four of us started working together and put in some good solid efforts. At the turn around for spoke 1 - we had about a 30-45 second gap! We kept on pushing hard and taking equal pulls around 26-28 mph. Since it is starting to get darker earlier - we only did spoke 1 & 3 so we kept it strong through the roundabout and just continued to open the gap. Luckily, once we hit the ramp and started to head back to the bridge - we had a bit of a tail wind. This helped us keep our speed and still get in some recovery. I could tell at this point that we were going to try to stay away ALL the way back. Hit the bridge and got up it quick but didn't kill it - saved some for the backside and we were doing 28-30 all the way to the Mickler's / 210 roundabout. At this point I looked back and couldn't see the group at all - either they just gave up or we were that far ahead. Down the Blvd. we still had a little tailwind so it was steady at about 26-28 with good 30-45 sec pulls. Right before the s-curve, Curtis starts picking it up and gets us to about 31mph and at this point I just can't hold his wheel - after about 10 secs I start to get gapped and then next thing I know i'm rolling 22 mph - luckily Walter was feeling it too - so we recovered from that and just kept it rolling back the Lodge. We maintained our comfortable 26-28mph while Tom and Curtis pulled away at 30..... good thing was that we still never got caught by the main group..... by the end of the ride we waited to see how far back they were and it was close to 2min that we put on them ...... for only a 30mile ride!
Total time = 1hr 30min
* Did 3 x 10 min sessions today - was feeling kind of tired, so this was a 'relaxing' workout. Nothing very hard - just focused on stroke technique. Used paddles / buoy for last 10min.
Total time = 35 min
pm. - Group ride
* Did County Line ride - ended up being a great ride - while going up the bridge I was able to get in a small break with Curtis, Tom, and Walter. Figured that it would get caught once the big group started working together in Nocatee but the four of us started working together and put in some good solid efforts. At the turn around for spoke 1 - we had about a 30-45 second gap! We kept on pushing hard and taking equal pulls around 26-28 mph. Since it is starting to get darker earlier - we only did spoke 1 & 3 so we kept it strong through the roundabout and just continued to open the gap. Luckily, once we hit the ramp and started to head back to the bridge - we had a bit of a tail wind. This helped us keep our speed and still get in some recovery. I could tell at this point that we were going to try to stay away ALL the way back. Hit the bridge and got up it quick but didn't kill it - saved some for the backside and we were doing 28-30 all the way to the Mickler's / 210 roundabout. At this point I looked back and couldn't see the group at all - either they just gave up or we were that far ahead. Down the Blvd. we still had a little tailwind so it was steady at about 26-28 with good 30-45 sec pulls. Right before the s-curve, Curtis starts picking it up and gets us to about 31mph and at this point I just can't hold his wheel - after about 10 secs I start to get gapped and then next thing I know i'm rolling 22 mph - luckily Walter was feeling it too - so we recovered from that and just kept it rolling back the Lodge. We maintained our comfortable 26-28mph while Tom and Curtis pulled away at 30..... good thing was that we still never got caught by the main group..... by the end of the ride we waited to see how far back they were and it was close to 2min that we put on them ...... for only a 30mile ride!
Total time = 1hr 30min
9.14.09
PM - Recovery ride
* Did EZ spin with Steph -- all zone 1 - minimal effort - to Mickler's and back.
* Did EZ spin with Steph -- all zone 1 - minimal effort - to Mickler's and back.
9.13.09
a.m. - Group Run
* Met DocLuv at 5:45 for a few miles up front before the group run - ended up with 3.6 miles - then did the 7 mile route. Pace was between 7:25 - 7:45 for miles between OceanWalk and Selva water stops. Then CD back to AB Town Center.
Total Time = ~ 1:25 min / avg pace 7:50
Totals for Week:
Swim - 1 workout ; 45 min
Bike - 4 workouts; 7hr 45min
Run - 4 workouts; 3 hrs
Other -1 core / stretching workout ; 30min
total time = 12 hrs
************* THE TAPER BEGINS **************
* Met DocLuv at 5:45 for a few miles up front before the group run - ended up with 3.6 miles - then did the 7 mile route. Pace was between 7:25 - 7:45 for miles between OceanWalk and Selva water stops. Then CD back to AB Town Center.
Total Time = ~ 1:25 min / avg pace 7:50
Totals for Week:
Swim - 1 workout ; 45 min
Bike - 4 workouts; 7hr 45min
Run - 4 workouts; 3 hrs
Other -1 core / stretching workout ; 30min
total time = 12 hrs
************* THE TAPER BEGINS **************
9.12.09
a.m. - Group ride + t-run
* Did 3 hrs with small group - mainly tri guys - cool new route - rode out at 6:30 with DocLuv and did one Roscoe Loop and then back over to the Blvd and met up with group. Then we headed out through Nocatee and went out spoke 2 to US1 and then went north a little bit to RaceTrack Rd. From there we rode down to Russell Sampson to St. Johns Pkwy and looped through there back to RaceTrack and then to US1 to Nocatee and back home. Total miles were about 60 miles with total time right at 3hrs. then did 30min t-run ez pace.
Ride time = 3hrs
Run time = 30min
* Did 3 hrs with small group - mainly tri guys - cool new route - rode out at 6:30 with DocLuv and did one Roscoe Loop and then back over to the Blvd and met up with group. Then we headed out through Nocatee and went out spoke 2 to US1 and then went north a little bit to RaceTrack Rd. From there we rode down to Russell Sampson to St. Johns Pkwy and looped through there back to RaceTrack and then to US1 to Nocatee and back home. Total miles were about 60 miles with total time right at 3hrs. then did 30min t-run ez pace.
Ride time = 3hrs
Run time = 30min
Thursday, September 10, 2009
9.10.09
AM - Swim @ Brooks
* Did 200 WU (100 ez / 100 kick) then did 3x300 ( 4:21.20 ; 4:29.74 ; 4:31.64 ) & 3x200 ( 2:54.93 ; 3:01.11 ; 2:57.40) & 3x100 ( 1:24.37 ; 1:24.79 ; 1:23.60 ) then did 400 CD with paddles/buoy. Suit = baggies
Total time = 42min
* Did 200 WU (100 ez / 100 kick) then did 3x300 ( 4:21.20 ; 4:29.74 ; 4:31.64 ) & 3x200 ( 2:54.93 ; 3:01.11 ; 2:57.40) & 3x100 ( 1:24.37 ; 1:24.79 ; 1:23.60 ) then did 400 CD with paddles/buoy. Suit = baggies
Total time = 42min
PM - County Line "group" ride
* Did County Line group ride - rode TT bike. Sat in for first spoke and half of second spoke. Took a few pulls but just stayed with the group. At the turnaround for spoke 2 - I gapped the group and stayed off the front - all mainly into headwind. Held off group until A1A - I sat up and recovered and then got in group off the front on the Blvd. -- was a nasty headwind - gusts coming from NE..... good ride with a solid 25-30 minutes of hard solo efforts.
Total ride time = 1:30
Then did 2.5 mile t-run at ez pace around 7:45-8:00 / mile. Tried to keep turnover quick.
Total run time = ~ 20min
9.9.09
PM - Trail Run
* Ran at UNF trails - did 2 loops - ran 1st lap as warmup ~ 23min. Pushed hard on 2nd lap to try to break 20min - ended at 19:54! Felt pretty good - no IT band issues - so that's good news....
Total time ~ 45min
* Ran at UNF trails - did 2 loops - ran 1st lap as warmup ~ 23min. Pushed hard on 2nd lap to try to break 20min - ended at 19:54! Felt pretty good - no IT band issues - so that's good news....
Total time ~ 45min
9.8.09
Lunchtime - Core workout / Stretching
* Hit the gym at lunchtime - did somestretching (mainly legs & IT band stuff). Also did some core stuff.
30min
PM - Race - VeloBrew Training Crit #3
* Sat in for 25 min of CatA race for some good warmup then pulled out once it started getting fast. CatB race - tried to put in some good solid efforts - stayed off the front for few laps. Ended up going too early and sitting on front - got nipped at the line by Pete Jones for 2nd place..... fun race.
Total ride time = ~ 1hr
* Hit the gym at lunchtime - did somestretching (mainly legs & IT band stuff). Also did some core stuff.
30min
PM - Race - VeloBrew Training Crit #3
* Sat in for 25 min of CatA race for some good warmup then pulled out once it started getting fast. CatB race - tried to put in some good solid efforts - stayed off the front for few laps. Ended up going too early and sitting on front - got nipped at the line by Pete Jones for 2nd place..... fun race.
Total ride time = ~ 1hr
9.7.09
AM - Group *RECOVERY* Ride
* Rode about 44 miles EZ pace (19-22 mph) with Lodge group - total time about 2hrs 15min
No efforts / just cruised through Nocatee to SR210 out to Russell Samspson Rd to Racetrack Rd to US-1 back through Nocatee.
2:15 total ride time
* Rode about 44 miles EZ pace (19-22 mph) with Lodge group - total time about 2hrs 15min
No efforts / just cruised through Nocatee to SR210 out to Russell Samspson Rd to Racetrack Rd to US-1 back through Nocatee.
2:15 total ride time
Tuesday, September 8, 2009
9.6.09
AM - Long Run
* Did 9.40 miles ; with the SeaTurtle group. I started at 6 for what was supposed to be 3 up front - only got in 2.4 because of the knee pain started up again. Ran about 8 - 8:15 pace ..... I was going to ditch the rest of the run but it eventually loosened up and I felt pretty good. Did the 7 mile option - ran mainly 7:30's with the group (5miles) - dropped to 8:00 for last 1.5 miles -- avg'd 7:50 total for all miles.
Total time ~ 1hr 15min
Weekly Totals:
Swim - 2 workouts - 1hr total
Bike - 3 workouts - 5hr 35 min
Run - 3 workouts - 3hr 35 min
Other/Core - 1 workout - 30 min
Total training time = 10hr 40min
* Did 9.40 miles ; with the SeaTurtle group. I started at 6 for what was supposed to be 3 up front - only got in 2.4 because of the knee pain started up again. Ran about 8 - 8:15 pace ..... I was going to ditch the rest of the run but it eventually loosened up and I felt pretty good. Did the 7 mile option - ran mainly 7:30's with the group (5miles) - dropped to 8:00 for last 1.5 miles -- avg'd 7:50 total for all miles.
Total time ~ 1hr 15min
Weekly Totals:
Swim - 2 workouts - 1hr total
Bike - 3 workouts - 5hr 35 min
Run - 3 workouts - 3hr 35 min
Other/Core - 1 workout - 30 min
Total training time = 10hr 40min
9.5.09
AM - 6 - 60 - 6
* Ran 6 miles (started at 6 am) Avg'd 8:18 / mile
* Rode 60 miles - Avg 20 mph / 3 hrs
* Ran 6 miles - Avg'd 9:13 / mile
This was probably one of the hardest workouts yet that i've done. Felt ok on the first run - had to keep telling myself to back it down a bit. Once I got on the bike - i could definitely feel the effects of the run. After about 1.5 hrs I started to feel ok and we got on A1A with a sweet tailwind all the way to the Gate Station. It was a steady 25 mph and my hr dropped to 155 or lower. After refueling, we headed back into the headwind and at first was a struggle to hold 20mph then got settled in and held a steady 22 all the way back. Once I got back I transitioned immediately back to running - was feeling pretty good until my IT band starting giving me trouble - it was causing some severe pain in my right knee and I had to stop to walk a few times. It eventually loosened up and I made through the workout..... just not as fast as I had hoped for. This was a good mental workout as well as physical - i definitely learned to just move forward and tried to block out the discomfort....
#1 - 6 miler = 50 min
#2 - 60 miles = 3hrs
#3 - 6miler = 55 min
* Ran 6 miles (started at 6 am) Avg'd 8:18 / mile
* Rode 60 miles - Avg 20 mph / 3 hrs
* Ran 6 miles - Avg'd 9:13 / mile
This was probably one of the hardest workouts yet that i've done. Felt ok on the first run - had to keep telling myself to back it down a bit. Once I got on the bike - i could definitely feel the effects of the run. After about 1.5 hrs I started to feel ok and we got on A1A with a sweet tailwind all the way to the Gate Station. It was a steady 25 mph and my hr dropped to 155 or lower. After refueling, we headed back into the headwind and at first was a struggle to hold 20mph then got settled in and held a steady 22 all the way back. Once I got back I transitioned immediately back to running - was feeling pretty good until my IT band starting giving me trouble - it was causing some severe pain in my right knee and I had to stop to walk a few times. It eventually loosened up and I made through the workout..... just not as fast as I had hoped for. This was a good mental workout as well as physical - i definitely learned to just move forward and tried to block out the discomfort....
#1 - 6 miler = 50 min
#2 - 60 miles = 3hrs
#3 - 6miler = 55 min
9.4.09
PM - Swim at Brooks
* Did 30 minutes stroke work - mainly broke up into 3 x 10 min sets - did the last 7 minutes as pulls with paddles / buoy.
* Did 30 minutes stroke work - mainly broke up into 3 x 10 min sets - did the last 7 minutes as pulls with paddles / buoy.
Thursday, September 3, 2009
9.3.09
AM - Swim at Brooks
* Did 200 WU (100 ez & 100 kicks) then did 500,400,300,200,100 (7:11.53 , 5:52.20 , 4:13.40 , 2:48.86 , 1:17.35) all with 1:30 recovery ; then did 7min CD with paddles / buoy.
Total time ~ 40 min
PM - Group ride (with 4x5min INTERVALS)
* Did Countly Line Grouper - really windy on way out (was going 34-35 mph by the s-curve!) So we had rough HEADWIND coming back. I did 4 x 5min efforts (all at high zone 4 - 180 bpm) then for the final surge - it was me, Radd, and C.Long off the front at the s-curve - struggled to hold 24 mph into the wind but we stayed away! Was a good ride and ended up with getting my 'work' done - total time 1:35 for 34.7 miles.
* Did 200 WU (100 ez & 100 kicks) then did 500,400,300,200,100 (7:11.53 , 5:52.20 , 4:13.40 , 2:48.86 , 1:17.35) all with 1:30 recovery ; then did 7min CD with paddles / buoy.
Total time ~ 40 min
PM - Group ride (with 4x5min INTERVALS)
* Did Countly Line Grouper - really windy on way out (was going 34-35 mph by the s-curve!) So we had rough HEADWIND coming back. I did 4 x 5min efforts (all at high zone 4 - 180 bpm) then for the final surge - it was me, Radd, and C.Long off the front at the s-curve - struggled to hold 24 mph into the wind but we stayed away! Was a good ride and ended up with getting my 'work' done - total time 1:35 for 34.7 miles.
9.2.09
PM - Tempo Run
* 4.3 miles - ran around the neighborhood. Did 10min WU then did 1 mile @ 6:00 / pace then recovered for 1.5min then did 1 mile at 5:58 / pace then did 10min CD. Overcast and windy with light rain, puddles on road - stiff headwind on Ocean Drive with tailwind on First St. -- Good run overall.
total time ~ 35 minutes
* 4.3 miles - ran around the neighborhood. Did 10min WU then did 1 mile @ 6:00 / pace then recovered for 1.5min then did 1 mile at 5:58 / pace then did 10min CD. Overcast and windy with light rain, puddles on road - stiff headwind on Ocean Drive with tailwind on First St. -- Good run overall.
total time ~ 35 minutes
Wednesday, September 2, 2009
9.1.09
PM - Ride (trainer)
* So we left the house to do the County Line ride but the weather was looking pretty rough and within about 10 minutes the bottom fell out and it started dumping rain. We got cover in the parking garage by the Inn and waited out the storm. After making it back to the house, I jumped on the trainer for what was supposed to be an hour. After 50 minutes, my back tire was flat. Kind of a frustrating day for training. So - barely an hour of easy riding today - might be for the best. I'll need to hit it pretty hard later this week and make sure that I nail my workouts.
~ 1hr ride
* So we left the house to do the County Line ride but the weather was looking pretty rough and within about 10 minutes the bottom fell out and it started dumping rain. We got cover in the parking garage by the Inn and waited out the storm. After making it back to the house, I jumped on the trainer for what was supposed to be an hour. After 50 minutes, my back tire was flat. Kind of a frustrating day for training. So - barely an hour of easy riding today - might be for the best. I'll need to hit it pretty hard later this week and make sure that I nail my workouts.
~ 1hr ride
8.31.09
* Off Day * took it easy today - felt a little tired from the weekend. Did go for a walk with Steph and Tdawg on the beach, but other than that just chilled.
Monday, August 31, 2009
8.30.09
RACE - Hammerhead Olympic Triathlon - Camp Blanding -
1.5K swim / 40K bike / 10K run
Swim - 24:45
T1 - 1:45
Bike - 59:37 (4th fastest overall)
T2 - 0:48
Run - 45:02
Total - 2:11:55 / 3rd place AG & 11th OA
Weekly Totals:
Swim - 2 workouts: 1hr23min
Bike - 3 workouts: 5hr20min
Run - 2 workouts: 1hr5min
Core - 1 workout: 30min
Race - 2hr12min
Total : 10hrs 30min
1.5K swim / 40K bike / 10K run
Swim - 24:45
T1 - 1:45
Bike - 59:37 (4th fastest overall)
T2 - 0:48
Run - 45:02
Total - 2:11:55 / 3rd place AG & 11th OA
Weekly Totals:
Swim - 2 workouts: 1hr23min
Bike - 3 workouts: 5hr20min
Run - 2 workouts: 1hr5min
Core - 1 workout: 30min
Race - 2hr12min
Total : 10hrs 30min
8.29.09
AM - Saturday road ride -
* Started early at around 6:30 am - did Nocatee loops (all 3) then looped down thru Roscoe road to Landrum then back on 210 to A1A - then went straight down A1A to Gate Station (put in a little effort here) - refueled at Gate and then straight back home. Was a tad bit under 3hrs (2:53, i think) - no t-run - saving the legs for HOT tomorrow.
* Started early at around 6:30 am - did Nocatee loops (all 3) then looped down thru Roscoe road to Landrum then back on 210 to A1A - then went straight down A1A to Gate Station (put in a little effort here) - refueled at Gate and then straight back home. Was a tad bit under 3hrs (2:53, i think) - no t-run - saving the legs for HOT tomorrow.
8.28.09
Lunchtime - Treadmill run
* Just did 25 min EZ on the 'mill at the gym at lunchtime. Just did 10min super ez WU, then did 10min at fairly easy *7:45 pace - then did 5 min CD.
PM - Swim at Brooks
* Did 200 WU as 100 ez / 100 kick then did 10 x 100 at t-pace then did 500 CD pulls (paddles/buoy)
total swim time = ~ 40min
* Just did 25 min EZ on the 'mill at the gym at lunchtime. Just did 10min super ez WU, then did 10min at fairly easy *7:45 pace - then did 5 min CD.
PM - Swim at Brooks
* Did 200 WU as 100 ez / 100 kick then did 10 x 100 at t-pace then did 500 CD pulls (paddles/buoy)
total swim time = ~ 40min
Friday, August 28, 2009
8.27.09
PM - Group Ride
* County Line Ride - had a good ride, was a little windy in some places. I tried to do a bunch of work up on the front and Radd and I threw in a couple of attacks here and there (nothing really stuck)......... total ride time about 1:40 / 34miles
* County Line Ride - had a good ride, was a little windy in some places. I tried to do a bunch of work up on the front and Radd and I threw in a couple of attacks here and there (nothing really stuck)......... total ride time about 1:40 / 34miles
Thursday, August 27, 2009
8.26.09
PM - Swim & Run
* Swim at Brooks - did 200 wu ( 100ez / 100 kick) then did 4x400 (with first 100 at very hard effort then settled in for 300) - was trying to simulate race situation where there will be hard effort to first buoy. Felt pretty good on those efforts (5:39 [1:10] ; 5:42 [1:16] ; 5:42 [1:19] ; 5:52 [1:20] ) -- then i did 5 min cd with pull buoy / paddles.
Total swim time = ~ 43 min
* After the swim I went out for a tempo run around the office park by the gym - ran on the sidewalk and did 2 miles WU (7:42 ; 7:44) then did 2 miles @ tempo pace (7:02 ; 6:43 ) - it started pouring rain right when I was starting the first mile so it kind of threw off my pace a bit but I settled in for the second mile. After that I did a mile CD - 9min (jog pace).
Total run time = ~ 40min
* Swim at Brooks - did 200 wu ( 100ez / 100 kick) then did 4x400 (with first 100 at very hard effort then settled in for 300) - was trying to simulate race situation where there will be hard effort to first buoy. Felt pretty good on those efforts (5:39 [1:10] ; 5:42 [1:16] ; 5:42 [1:19] ; 5:52 [1:20] ) -- then i did 5 min cd with pull buoy / paddles.
Total swim time = ~ 43 min
* After the swim I went out for a tempo run around the office park by the gym - ran on the sidewalk and did 2 miles WU (7:42 ; 7:44) then did 2 miles @ tempo pace (7:02 ; 6:43 ) - it started pouring rain right when I was starting the first mile so it kind of threw off my pace a bit but I settled in for the second mile. After that I did a mile CD - 9min (jog pace).
Total run time = ~ 40min
Wednesday, August 26, 2009
8.25.09
Lunchtime - Core workout
* Just went to gym at lunchtime and did 30 min of core stuff and stretching.
PM - Velobrew Crit race
* Raced the cat 4/5 class - had a ton of fun. Really cool event put on by Velobrew guys at the Morocco Shrine temple parking lot off of St Johns Bluff..... I won my class - got $20 in prize money, socks, t-shirt, water bottle, and pizza gift certificate. Total distance was short - we rode 30min + 2 laps = only about 12miles. My avg speed was 24.7 for the whole time so that was good - mainly sat in about high zone4 for most of race. I think next time, i'll cat up to the A class (cat 1,2,3) combined.
* Just went to gym at lunchtime and did 30 min of core stuff and stretching.
PM - Velobrew Crit race
* Raced the cat 4/5 class - had a ton of fun. Really cool event put on by Velobrew guys at the Morocco Shrine temple parking lot off of St Johns Bluff..... I won my class - got $20 in prize money, socks, t-shirt, water bottle, and pizza gift certificate. Total distance was short - we rode 30min + 2 laps = only about 12miles. My avg speed was 24.7 for the whole time so that was good - mainly sat in about high zone4 for most of race. I think next time, i'll cat up to the A class (cat 1,2,3) combined.
Tuesday, August 25, 2009
8.24.09 (Sunday on a Monday)
PM - Long(ish) run
* Ran down through Ponte Vedra in the neighborhood to Corona and then ran straight back down the Blvd back to house. It was a good run - hot, but I wore my hydration belt (love that thing). I did ez pace for first 30min - then picked up pace on Blvd. back to the Inn and then just cruised on home. Finished up with 1hr1min.
* This worked out since I missed doing my long run on Sunday due to the racing - I just decided to call Sunday an "off" day - even though I raced the TT, but that was only 11min. I still had to get in a run - because the only other run I had was on last Wednesday - for less than 30 min. I think I did the right thing because I needed to let my legs rest. I was having some weird pains and soreness in my knee & hip. I don't think that it would've been a good idea to train through those pains, especially in a recovery week. But I did get in an hour run (on Monday) and I'll call that the end of my recovery week and now I'm moving into a "Bust 'Em Up" 2-week set. I know that doesn't fit in with Friel's Periodization names - but it'll be like 2 weeks of "peak workouts" with an olympic race on Sunday Aug 30th.......
Totals for week:
Swim - 1 workout; 40min
Bike - 3 workouts; 5hr35min
Run - 2 workouts; 1hr27min
Other: surfed 1hr30min on Sat morning
Race: 4.92mi TT in Nocatee - finished 3rd place cat4 - 11:02 / avg speed 26.8mph
Week total - 7.75 hrs training (recovery week)
* Ran down through Ponte Vedra in the neighborhood to Corona and then ran straight back down the Blvd back to house. It was a good run - hot, but I wore my hydration belt (love that thing). I did ez pace for first 30min - then picked up pace on Blvd. back to the Inn and then just cruised on home. Finished up with 1hr1min.
* This worked out since I missed doing my long run on Sunday due to the racing - I just decided to call Sunday an "off" day - even though I raced the TT, but that was only 11min. I still had to get in a run - because the only other run I had was on last Wednesday - for less than 30 min. I think I did the right thing because I needed to let my legs rest. I was having some weird pains and soreness in my knee & hip. I don't think that it would've been a good idea to train through those pains, especially in a recovery week. But I did get in an hour run (on Monday) and I'll call that the end of my recovery week and now I'm moving into a "Bust 'Em Up" 2-week set. I know that doesn't fit in with Friel's Periodization names - but it'll be like 2 weeks of "peak workouts" with an olympic race on Sunday Aug 30th.......
Totals for week:
Swim - 1 workout; 40min
Bike - 3 workouts; 5hr35min
Run - 2 workouts; 1hr27min
Other: surfed 1hr30min on Sat morning
Race: 4.92mi TT in Nocatee - finished 3rd place cat4 - 11:02 / avg speed 26.8mph
Week total - 7.75 hrs training (recovery week)
Monday, August 24, 2009
8.23.09
AM - TT in Nocatee - 4.92 miles total distance - got 3rd place in cat4 - time was 11:02 ; avg speed 26.7 mph
PM - signed up for crit race - but flatted on the second lap.
Bummer end to the day - was feeling good and was thinking that it was going to be a good race. Didn't get in a run at all. Actually haven't ran since last Wednesday. I'm gonna head out for an hour run on Monday night.
That'll be end of this recovery week - getting ready to bump up some intensity starting on Tuesday.
Hammerhead Olympic Race is Sunday - looking forward to that.
PM - signed up for crit race - but flatted on the second lap.
Bummer end to the day - was feeling good and was thinking that it was going to be a good race. Didn't get in a run at all. Actually haven't ran since last Wednesday. I'm gonna head out for an hour run on Monday night.
That'll be end of this recovery week - getting ready to bump up some intensity starting on Tuesday.
Hammerhead Olympic Race is Sunday - looking forward to that.
8.23.09
AM- went surfing for a couple of hours before doing an ez ride - rode for about 2hrs with DocLuv and Abrass. Just an ez spin down through Nocatee and back. Nothing hard.
PM - TT race postponed until Sunday
PM - TT race postponed until Sunday
8.21.09
** Took the night off from anything - was going to run but decided to just work on my bikes instead. **
Thursday, August 20, 2009
8.20.09
AM - Swim at Brooks
* Did 200 WU (100 ez / 100 kick) then did 2x1000 - 1 set at t-pace; 1 set with paddles / bouy. Times not that important - just used this to keep up my stroke. Felt good in the water. Might try to get in an open water swim tomorrow (Friday)
PM - Group ride - Countly Line Ride
* Did County Line ride - got DRENCHED within 5min of starting ride, but had good ride after it stopped raining - did 3 intervals (about 90 sec each at high intensity) just to shake up the group and to test my legs. 27 - 30 mph felt pretty easy. I didn't push it into the redzone at all - just kept it steady and then would drop back for full recovery. then sat in the group until we got to the BLVD and then just went steady - stayed off the front the whole way - started with Shawn, Travis, and some other guy. Second pull through, Travis adn the other guy dropped off, then me and Shawn kept it steady ALL the way back to the Lodge. SOLID effort for the last 10mins.
Felt good - I'm ready to RACE on Saturday -- the TT is gonna get slayed!
* Did 200 WU (100 ez / 100 kick) then did 2x1000 - 1 set at t-pace; 1 set with paddles / bouy. Times not that important - just used this to keep up my stroke. Felt good in the water. Might try to get in an open water swim tomorrow (Friday)
PM - Group ride - Countly Line Ride
* Did County Line ride - got DRENCHED within 5min of starting ride, but had good ride after it stopped raining - did 3 intervals (about 90 sec each at high intensity) just to shake up the group and to test my legs. 27 - 30 mph felt pretty easy. I didn't push it into the redzone at all - just kept it steady and then would drop back for full recovery. then sat in the group until we got to the BLVD and then just went steady - stayed off the front the whole way - started with Shawn, Travis, and some other guy. Second pull through, Travis adn the other guy dropped off, then me and Shawn kept it steady ALL the way back to the Lodge. SOLID effort for the last 10mins.
Felt good - I'm ready to RACE on Saturday -- the TT is gonna get slayed!
8.19.09
PM - EZ run -
* Just did quick ez run around neighborhood. Mellow pace - probably between 7 - 7:45 / mile. total time only 26min
* Just did quick ez run around neighborhood. Mellow pace - probably between 7 - 7:45 / mile. total time only 26min
Wednesday, August 19, 2009
8.18.09
PM - Mellow spin - 27 miles - total time 1hr 35min
* Rode down to South parking area at Guana Reserve - just rode solo nice and easy. Kept hr low - mostly in the 110's to 130's -
* Rode down to South parking area at Guana Reserve - just rode solo nice and easy. Kept hr low - mostly in the 110's to 130's -
Tuesday, August 18, 2009
8.17.09
*Took Yesterday (MONDAY) OFF - Recovery Day** -- no workouts planned. Was a good thing too, because Steph was sick so we spent all night in ER (from 11pm to 6am) - worked from home and took care of Steph. Just did some stuff around the house in the pm. My knee which was sore from Sunday feels fine now, so that's a good thing.
So this coming week is all about "Recovery" and letting the past three weeks soak in. I'm REALLY looking forward to it!! Gonna do the Nocatee TT on Saturday, which will be fun. Other than that I don't have anything hard planned. My goals are to limit my rides to 2hrs or less and keep my runs in check with a 30min on Wednesday, 20min t-run on Saturday, 60min or less on Sunday (7miler). Swims will be same - just want to get in the pool or ocean at least twice.
So this coming week is all about "Recovery" and letting the past three weeks soak in. I'm REALLY looking forward to it!! Gonna do the Nocatee TT on Saturday, which will be fun. Other than that I don't have anything hard planned. My goals are to limit my rides to 2hrs or less and keep my runs in check with a 30min on Wednesday, 20min t-run on Saturday, 60min or less on Sunday (7miler). Swims will be same - just want to get in the pool or ocean at least twice.
Sunday, August 16, 2009
8.16.09
AM - Long Run - 15 miles
* Did 5 miles up front with DocLuv - steady pace at about 8:15/mile, then did group run at steady pace - mainly kept it 8:15 mile. Was really HOT and HUMID. Went through a bunch of water, 2 gels, 3 Endurolyte pills. Finished up with last two miles at 8:40 - 9min / mile. Was a good confidence boost - i think this is my longest run ever. My right knee is sore - will definitely back off this week with low volume / intensity and get rested up.
Weekly totals:
Swim: 2 workouts; 1hr 24min
Bike: 3 workouts; 7hr 50min
Run: 4 workouts; 3hr 31min
So the theme of this week was "Confidence". It was kind of a two-fold thing -for one, I put in some hard and long miles on Saturday. I had planned on going out for at least four solid hours without any big group ride in the middle - so to get almost 5 hrs with a solid steady effort - i'm stoked. I had figured that I needed to get the feeling of straight riding so that when I'm racing, i'll know the feeling. Also, my Sunday run was a little longer than what I truly needed but, that was my longest run ever so i'm pretty stoked to have that accomplished. I ran fairly steady splits at just over 8min mile with some super hot weather. The other part of the "Confidence" thing was that I've stuck to my plan for the past month - three hard weeks with solid workouts and now a recovery week. I'm sure that those three weeks coupled with some good recovery will help me boost my fitness. My riding is pretty darn good right now, which I'm stoked about. My running is there - not fast, but the miles don't intimidate me anymore, and my swimming is getting smoother and easier with each session.
Total time - 12hr 45min
* Did 5 miles up front with DocLuv - steady pace at about 8:15/mile, then did group run at steady pace - mainly kept it 8:15 mile. Was really HOT and HUMID. Went through a bunch of water, 2 gels, 3 Endurolyte pills. Finished up with last two miles at 8:40 - 9min / mile. Was a good confidence boost - i think this is my longest run ever. My right knee is sore - will definitely back off this week with low volume / intensity and get rested up.
Weekly totals:
Swim: 2 workouts; 1hr 24min
Bike: 3 workouts; 7hr 50min
Run: 4 workouts; 3hr 31min
So the theme of this week was "Confidence". It was kind of a two-fold thing -for one, I put in some hard and long miles on Saturday. I had planned on going out for at least four solid hours without any big group ride in the middle - so to get almost 5 hrs with a solid steady effort - i'm stoked. I had figured that I needed to get the feeling of straight riding so that when I'm racing, i'll know the feeling. Also, my Sunday run was a little longer than what I truly needed but, that was my longest run ever so i'm pretty stoked to have that accomplished. I ran fairly steady splits at just over 8min mile with some super hot weather. The other part of the "Confidence" thing was that I've stuck to my plan for the past month - three hard weeks with solid workouts and now a recovery week. I'm sure that those three weeks coupled with some good recovery will help me boost my fitness. My riding is pretty darn good right now, which I'm stoked about. My running is there - not fast, but the miles don't intimidate me anymore, and my swimming is getting smoother and easier with each session.
Total time - 12hr 45min
Saturday, August 15, 2009
8.15.09
AM - LOOONG Ride / Run
* Did 105 miles / 4hrs 50min with S.Burke - rode south down A1A then St.Aug, then down past Marineland to Palm Coast and back - rode steady effort HIM pace for most of ride - this was GREAT Ride - went through 6 bottles, 3 gels, 2 CliffBlok packs, 1 pack FigNewtons, 1 XL Redbull, 5 Endurolyte pills. Came home and got in close to 30 min run - ez pace.
* Did 105 miles / 4hrs 50min with S.Burke - rode south down A1A then St.Aug, then down past Marineland to Palm Coast and back - rode steady effort HIM pace for most of ride - this was GREAT Ride - went through 6 bottles, 3 gels, 2 CliffBlok packs, 1 pack FigNewtons, 1 XL Redbull, 5 Endurolyte pills. Came home and got in close to 30 min run - ez pace.
Friday, August 14, 2009
8.14.09
AM - swim at Brooks
* Did my own swim workout - even though the master's class was going on - did 200 WU, then did 3 x (300,200,100) - with 30 secs recovery between sets. Times = set 1 -> 4:20.96 ; 2:57.81 ; 1:27.70 ; set 2 -> 4:22.24 ; 2:50.48 ; 1:20.40 ; set 3 -> 4:11.09 ; 2:50.31 ; 1:20.50 . Then did 5 mid CD with buoy and paddles.
Total time 43 min / 2300 yds
* Did my own swim workout - even though the master's class was going on - did 200 WU, then did 3 x (300,200,100) - with 30 secs recovery between sets. Times = set 1 -> 4:20.96 ; 2:57.81 ; 1:27.70 ; set 2 -> 4:22.24 ; 2:50.48 ; 1:20.40 ; set 3 -> 4:11.09 ; 2:50.31 ; 1:20.50 . Then did 5 mid CD with buoy and paddles.
Total time 43 min / 2300 yds
8.13.09
PM - Trainer ride - had originally planned to do some time trial practice on the course in Nocatee but the rain was steady and roads were wet so I ended up on the trainer, but that's okay b/c I had a great workout anyways. I did a 20 min warm up - nice and easy and then went into my first 15 min interval - i had my tri bike on the trainer so I got into position and went hard - increasing intensity every 2-3 minutes. With 1min to go, my legs were burning but stayed on it and finished strong - HR was around 173 max - but stayed around 160 for majority of interval 1. Then did 5 min recovery spin and then hit it again for 15 minutes on - this time I stayed steady with a little higher cadence but my HR was instantly higher - spun hard and fast (95-105rpm) for the entire 15 min. Then did quick CD spin recovery and then jumped out for a quick t-run. I just wanted to do my 2.3mile loop -- started off and felt pretty good - decided to as hard / fast as possible for first 10min - hit mile 1 at 6:30 then kept pace up for next 3:30 then just backed off and jogged rest of loop - total run was only a little over 16 min. Felt good to shake out the legs.
Total ride time = 1hr
Total run time = 16 min
* Good quick workout -- not much fluff - did the work and got it done. Its amazing how much faster i feel running when I don't throw 4hrs of riding in front of it!
Total ride time = 1hr
Total run time = 16 min
* Good quick workout -- not much fluff - did the work and got it done. Its amazing how much faster i feel running when I don't throw 4hrs of riding in front of it!
Thursday, August 13, 2009
8.12.09
PM - Trail Run at UNF
* Ran the outer loop twice - 1st lap = 22:35.13 , 2 min recovery / drink & then 2nd lap = 20:20.28 NEGATIVE SPLIT!! Ran hard on lap 2 - pushed myself for last 10min hard. Everything felt fine (knee, hip, etc) - only little issue was my heel which is still a little raw from Sunday- needing that to heal up soon. Good run.
total time = 45min
* Ran the outer loop twice - 1st lap = 22:35.13 , 2 min recovery / drink & then 2nd lap = 20:20.28 NEGATIVE SPLIT!! Ran hard on lap 2 - pushed myself for last 10min hard. Everything felt fine (knee, hip, etc) - only little issue was my heel which is still a little raw from Sunday- needing that to heal up soon. Good run.
total time = 45min
Tuesday, August 11, 2009
8.11.09
AM - Swim at Brooks
* Got to pool around 6:15 - feeling fatigued - - probably from training & not getting enough sleep - even though was in bed by 1030 pm. Tossed and turned all night - must've been that beer I had with dinner.
Anyways, so i did 2 x1000 yds with 5 min CD - skipped any warmup b/c water was cold and I wanted to keep moving - set 1 @ 16:17.07 ; 2min recovery ; set 2 @ 16:10.96 ; then 5 min cd with paddles / buoy.
Total time = 41 min / ~2400yds
PM - group ride - County line
* Got in about a 15min warmup then met up with group and did the Nocatee loop. Felt pretty good out there. A couple of sections had some stiff headwinds but overall it was a good ride. Right at about 40 miles total for 2hrs (including wu and cd).
I tried to run afterwards but my heel is still a little raw and I decided to not irritate it so that I could have a good trail run tonight. I'll do my brick on Thursday after I do my TT practice in Nocatee.
* Got to pool around 6:15 - feeling fatigued - - probably from training & not getting enough sleep - even though was in bed by 1030 pm. Tossed and turned all night - must've been that beer I had with dinner.
Anyways, so i did 2 x1000 yds with 5 min CD - skipped any warmup b/c water was cold and I wanted to keep moving - set 1 @ 16:17.07 ; 2min recovery ; set 2 @ 16:10.96 ; then 5 min cd with paddles / buoy.
Total time = 41 min / ~2400yds
PM - group ride - County line
* Got in about a 15min warmup then met up with group and did the Nocatee loop. Felt pretty good out there. A couple of sections had some stiff headwinds but overall it was a good ride. Right at about 40 miles total for 2hrs (including wu and cd).
I tried to run afterwards but my heel is still a little raw and I decided to not irritate it so that I could have a good trail run tonight. I'll do my brick on Thursday after I do my TT practice in Nocatee.
Monday, August 10, 2009
8.10.09
* OFF * Recovery Day !!! No planned workouts at all - will do some stretching and get on the roller. Probably need to work on the bike some too. Planning on doing the crit tomorrow at the Morocco Shrine put on Velobrew. Should be fun - maybe try to ride a little after to get in some miles. Feeling tired today - will want to get some good sleep tonight. Goal is to be in bed by 10:15!!!!!
8.9.09
AM - Group run - 13 miler
* Ran at 6 am for 3 miles upfront (ez pace @ around 8:30/pace) then with group did the 10 miler - averaged about 7:35 pace for first 8 miles of the 10 - then had to drop to about 8min pace for the last two. My right knee is kind of sore - not sure what's up with that but will keep an eye on it and make sure it doesn't get any worse. Didn't bother me on the run - but noticed it yesterday afterwards. Total run time was close to 1:45.
Totals for week:
* Ran at 6 am for 3 miles upfront (ez pace @ around 8:30/pace) then with group did the 10 miler - averaged about 7:35 pace for first 8 miles of the 10 - then had to drop to about 8min pace for the last two. My right knee is kind of sore - not sure what's up with that but will keep an eye on it and make sure it doesn't get any worse. Didn't bother me on the run - but noticed it yesterday afterwards. Total run time was close to 1:45.
Totals for week:
Swim - 3 workouts; 1hr 38min total
Bike - 3 workouts; 6hr 35min total
Run - 4 workouts; 3hr 21min total
Core - 1 workout; 30 min total
Total training time = 12hrs 4min ( a lot of it was at high intensity!)
8.8.09
AM - Brick - Long ride + t-run
Started early at about 6:45 (wanted to be on the road by 630, but coordinating too many people makes that about impossible). The group started off with me, Stephanator, RadPop, DocLuv, Joe Barton, Dave, & Greg Keller. We headed down PV Blvd to do a loop through Palm Valley (the old Saturday lodge ride route) at an ez pace (mostly 16-18 mph). We were just chatting and not riding hard at all - kind of an extended warmup to get ready for the group ride. Then we met up with the group ride - couple of weird things - my bottle flew out of my rear mount TWICE and me and Rad had to bridge up - that took a lot of energy, but when we finally got on the group, we sat in for a couple of minutes and then the attacks started. Curtis, Burke, and Rad were off the front on the second spoke, so I bridged up and then we sat up for a second and then Kopp came FLYING by us, I chased and we ended up in a breakaway with me, Jeff, Karel, Rad, and Steve Petit. I was thinking that Curtis and Burke were going to either bridge up or they would drag the whole group up to us. But we stayed away for the whole ride. Pulls were between 27 - 30 mph for about 30secs to 1min. Definitely a hard effort. After the grouper, me and Rad headed down to the Gate Station with Shawn "Hercules" Francis. Mellow 20-22 mph then refueled and headed back. On the way back we had a solid group of me, Rad, Burke, Hercules, & Tony M. - solid 24 -26 mph pace made that part go by quick. (Total ride time = ~4hrs) After I got back to the house I did my t-run, which felt ok - not great, but got it done ~26min. I need to map that out so I know the distance. Was a GREAT day of training!!
Ride time = 4hrs
Run time = 26 min
Started early at about 6:45 (wanted to be on the road by 630, but coordinating too many people makes that about impossible). The group started off with me, Stephanator, RadPop, DocLuv, Joe Barton, Dave, & Greg Keller. We headed down PV Blvd to do a loop through Palm Valley (the old Saturday lodge ride route) at an ez pace (mostly 16-18 mph). We were just chatting and not riding hard at all - kind of an extended warmup to get ready for the group ride. Then we met up with the group ride - couple of weird things - my bottle flew out of my rear mount TWICE and me and Rad had to bridge up - that took a lot of energy, but when we finally got on the group, we sat in for a couple of minutes and then the attacks started. Curtis, Burke, and Rad were off the front on the second spoke, so I bridged up and then we sat up for a second and then Kopp came FLYING by us, I chased and we ended up in a breakaway with me, Jeff, Karel, Rad, and Steve Petit. I was thinking that Curtis and Burke were going to either bridge up or they would drag the whole group up to us. But we stayed away for the whole ride. Pulls were between 27 - 30 mph for about 30secs to 1min. Definitely a hard effort. After the grouper, me and Rad headed down to the Gate Station with Shawn "Hercules" Francis. Mellow 20-22 mph then refueled and headed back. On the way back we had a solid group of me, Rad, Burke, Hercules, & Tony M. - solid 24 -26 mph pace made that part go by quick. (Total ride time = ~4hrs) After I got back to the house I did my t-run, which felt ok - not great, but got it done ~26min. I need to map that out so I know the distance. Was a GREAT day of training!!
Ride time = 4hrs
Run time = 26 min
8.7.09
PM -
Quick 15min swim - open water - ez
*Tour De Pain was going on so kind of cool to see a bunch of people running while I was swimming. It started getting dark so I just swam down to 16th Ave and then jogged back on the beach. Just a quick little swim to loosen up. Felt good.
Quick 15min swim - open water - ez
*Tour De Pain was going on so kind of cool to see a bunch of people running while I was swimming. It started getting dark so I just swam down to 16th Ave and then jogged back on the beach. Just a quick little swim to loosen up. Felt good.
Thursday, August 6, 2009
8.6.09
a.m. SWIM at Brooks
Did about 300 WU - some ez free and some kicks; then did 500-400-300-200-100 at increasing pace (7:39, 5:57, 4:36, 2:56, 1:23) then did 5min CD with paddles/buoy.
Total time 40min
PM - Group ride - County Line Ride
Finally got to ride this ride without any rain - seems like its been a really long time. Group started out big - 15-20 people. Never got too fast and it stayed together most of the time. I didn't feel like i had any power in my legs at all - I could definitely feel my hard run from last nite. Hips were really tight and whenever i got down I could feel some resistance in that area. Just need to stretch out better before and after these workouts. Other than that it was a good ride - didn't go too hard anywhere except at the end - but had to dodge a stopped car on the Boulevard and rode through the wet grass - was kinda crazy - luckily I didn't bust my ass! RadPop was there too - I think he's liking these Beach rides - glad to see him out riding again. He's a great training partner.
After the ride - did a quick 20min t-run through the neighborhood. Felt good - just went ez and towards the end of the run I felt my Hr was nice and low and my legs were just on cruise control.
Bike time = ~1:35 / 35 miles
Run time = ~ 23min
Did about 300 WU - some ez free and some kicks; then did 500-400-300-200-100 at increasing pace (7:39, 5:57, 4:36, 2:56, 1:23) then did 5min CD with paddles/buoy.
Total time 40min
PM - Group ride - County Line Ride
Finally got to ride this ride without any rain - seems like its been a really long time. Group started out big - 15-20 people. Never got too fast and it stayed together most of the time. I didn't feel like i had any power in my legs at all - I could definitely feel my hard run from last nite. Hips were really tight and whenever i got down I could feel some resistance in that area. Just need to stretch out better before and after these workouts. Other than that it was a good ride - didn't go too hard anywhere except at the end - but had to dodge a stopped car on the Boulevard and rode through the wet grass - was kinda crazy - luckily I didn't bust my ass! RadPop was there too - I think he's liking these Beach rides - glad to see him out riding again. He's a great training partner.
After the ride - did a quick 20min t-run through the neighborhood. Felt good - just went ez and towards the end of the run I felt my Hr was nice and low and my legs were just on cruise control.
Bike time = ~1:35 / 35 miles
Run time = ~ 23min
Wednesday, August 5, 2009
8.5.09
Lunchtime - Core workout / stretching
30minutes
PM - INTERVALS Run -
Did about 15 min WU around the block; then 5 x 2min intervals (max effort) with 1:30 - 2min recovery between each; then did about a 12 min CD. This was a great running workout - was raining lightly during the run which kept it cool and was nice to be just running around neighborhood - up 1st street and down 2nd street - no traffic was nice. I also wore my new shoes - felt fine as i expected.
Total time ~ 47 min
30minutes
PM - INTERVALS Run -
Did about 15 min WU around the block; then 5 x 2min intervals (max effort) with 1:30 - 2min recovery between each; then did about a 12 min CD. This was a great running workout - was raining lightly during the run which kept it cool and was nice to be just running around neighborhood - up 1st street and down 2nd street - no traffic was nice. I also wore my new shoes - felt fine as i expected.
Total time ~ 47 min
Tuesday, August 4, 2009
8.4.09
a.m. Swim at Brooks
Did 100 kick + 100 ez wu; Then Did 3x500 at t-pace+10 (7:58, 8:03, 8:01) then did 10 min CD pulls with bouy/paddles
Total time ~43min
pm - Trainer ride due to weather - just spun super ez for 1hr - worked out well because legs were still a little stiff - so probably was for the best. I'll figure that i'll hit it hard on Thursday nite for a group ride or at Hanna on the mtb.
~ 1hr
Did 100 kick + 100 ez wu; Then Did 3x500 at t-pace+10 (7:58, 8:03, 8:01) then did 10 min CD pulls with bouy/paddles
Total time ~43min
pm - Trainer ride due to weather - just spun super ez for 1hr - worked out well because legs were still a little stiff - so probably was for the best. I'll figure that i'll hit it hard on Thursday nite for a group ride or at Hanna on the mtb.
~ 1hr
Monday, August 3, 2009
8.3.09
**off - RECOVERY** Gonna take today off - Definitely feeling the running volume in my legs. My right knee is a little sore, but not too bad. Will probably only do 3 runs this coming week to let the legs recover. The bike is feeling really good right now and should be getting some swim 'mojo' back soon - that seems to come back fairly easily. I did pick up some fresh new shoes yesterday, so that'll help with leg soreness hopefully. Will probably just do some good stretching tonight and use the stick.
8.2.09
a.m - Group run - did about 2.6 upfront with DocLuv and then did the 10mile route with group. Averaged 7:40 pace - but last three miles were at 8min/mile - first 3 were fast @ 7:20's...... very hot and humid. Total miles ~12.6 / time ~1:30
Weekly totals:
Swim - 2 workouts; 1:20
Bike - 3 workouts; 6:50
Run - 5 workouts; 3:40
Strength / core: 2 workouts; 1:00
Total for week: 12:50
Weekly totals:
Swim - 2 workouts; 1:20
Bike - 3 workouts; 6:50
Run - 5 workouts; 3:40
Strength / core: 2 workouts; 1:00
Total for week: 12:50
8.1.09
AM - Road Ride - left early (6:40am) with Loveless and RadPop - did mellow spin / wu through Palm Valley then met up with Lodge group ride, a few moderate to steady intense efforts, then cruised down to Gate Station for refill bottles and then back home.
Total ride time = 4:15
Then did 30min t-run around neighborhood: felt pretty good considering the ride pace / volume. Overcast a little bit, which helped.
Day Total = 4:45
Total ride time = 4:15
Then did 30min t-run around neighborhood: felt pretty good considering the ride pace / volume. Overcast a little bit, which helped.
Day Total = 4:45
Friday, July 31, 2009
7.31.09
a.m SWIM at Brooks -
Did 200 WU (100 ez + 100 kick)
Then did 300,200,100 X 3 at t-pace (4:08, 2:47, 1:20) / (5:05 stopped for 45 sec, 2:45, 1:22) / (4:11, 2:52, 1:24)
Then did 200 CD pulls with buoy.
Total 2200 yds / ~ 40 min
p.m RUN - ez pace
Just ran for thru PV @ 8:30-9/mile pace
~ 30 minutes
Did 200 WU (100 ez + 100 kick)
Then did 300,200,100 X 3 at t-pace (4:08, 2:47, 1:20) / (5:05 stopped for 45 sec, 2:45, 1:22) / (4:11, 2:52, 1:24)
Then did 200 CD pulls with buoy.
Total 2200 yds / ~ 40 min
p.m RUN - ez pace
Just ran for thru PV @ 8:30-9/mile pace
~ 30 minutes
7.30.09
PM - trainer ride -
Just rode for an hour ez on the trainer - raining outside and just wanted to spin out the legs - feeling a little tight from the track workout the night before.
time: 1hr
Just rode for an hour ez on the trainer - raining outside and just wanted to spin out the legs - feeling a little tight from the track workout the night before.
time: 1hr
Thursday, July 30, 2009
7.29.09
Lunchtime Core Workout / Stretching
Core routine, some light weights, and stretching
~ 30 min
P.M. Track Workout at UNF --
Did 2000 WU = ~ 10:45 ez pace
Then did 10 x 400 w/ full recovery between each:
1:24 , 1:17 , 1:23 , 1:22 , 1:26 , 1:20 , 1:22 , 1:20 , 1:22 , 1:17
Then did 1000 CD ez pace = ~ 8:30 & stretched
Total ~ 50min
Overcast and hot & humid
Core routine, some light weights, and stretching
~ 30 min
P.M. Track Workout at UNF --
Did 2000 WU = ~ 10:45 ez pace
Then did 10 x 400 w/ full recovery between each:
1:24 , 1:17 , 1:23 , 1:22 , 1:26 , 1:20 , 1:22 , 1:20 , 1:22 , 1:17
Then did 1000 CD ez pace = ~ 8:30 & stretched
Total ~ 50min
Overcast and hot & humid
Wednesday, July 29, 2009
7.28.09
P.M. - County line Group ride - started ride in the rain / wind but cleared up in Nocatee. Very small group - 5people then dropped to 4, then held steady effort at bridge back to the lodge - rode with 1 other guy. Total ride time was ~1:35 / 35 miles
Then did 20 min t-run ez pace. Felt pretty good on the run; especially considering the effort on the bike.
Then did 20 min t-run ez pace. Felt pretty good on the run; especially considering the effort on the bike.
Monday, July 27, 2009
BACK ON IT.......... 7.27.09
So, its been awhile - but gonna start posting my workouts again. I've got 62 days until the "race". This month is a big push - lasting until 8.23.09 - then a recovery week followed by 3 weeks of peak-type workouts, then the big day is Sept. 27 -- time to focus.
A.M. SWIM @ Brooks -
Just did an ez 30 min with some stroke work; gonna take this week to get back into swim mode then next week do some actual pool workouts.
P.M. - CORE / STRETCHING @ Home
~ 30min
A.M. SWIM @ Brooks -
Just did an ez 30 min with some stroke work; gonna take this week to get back into swim mode then next week do some actual pool workouts.
P.M. - CORE / STRETCHING @ Home
~ 30min
Friday, March 20, 2009
3-20-09
lunchtime -
* Run - treadmill
Did 10 min ez wu then did some intervals - 2 min on / 3 off - then did 3 min CD
~ 30 min total
* Run - treadmill
Did 10 min ez wu then did some intervals - 2 min on / 3 off - then did 3 min CD
~ 30 min total
Thursday, March 19, 2009
3-19-09
lunchtime -
Treadmill run - ez - 22 min
* Kind of short but was running low on time and just wanted to shake the legs out. This was first run since RiverRun. Finally not feeling sore.
pm - Swim
* Did 250 WU; then did 10 x 50yd at race pace - avg'd :38/50 then did 5x100yds at race pace - avg'd 1:18/100 --> did this set twice for total 2k @ race pace then did 250 CD
total 2500 yds / ~50minutes
Treadmill run - ez - 22 min
* Kind of short but was running low on time and just wanted to shake the legs out. This was first run since RiverRun. Finally not feeling sore.
pm - Swim
* Did 250 WU; then did 10 x 50yd at race pace - avg'd :38/50 then did 5x100yds at race pace - avg'd 1:18/100 --> did this set twice for total 2k @ race pace then did 250 CD
total 2500 yds / ~50minutes
3-18-09
lunchtime -
Core workout with some weights and stretching
~30 minutes
pm -
*off* - plan was to run but got hung up with looking at a house in Jax Bch with steph then went to TacoLu instead and ate too much.
Core workout with some weights and stretching
~30 minutes
pm -
*off* - plan was to run but got hung up with looking at a house in Jax Bch with steph then went to TacoLu instead and ate too much.
Tuesday, March 17, 2009
3-17-09
a.m.
Swim at Brooks
Did 4 x 10 min - stroke work - nothing fast - just consistent laps around tpace+5
Last set with paddles / buoy
~ 45 min total
lunchtime -
Stretching ; Core workout with some weights
~ 30 minutes
p.m.
County Line group ride
Kinda cold - had arm / knee warmers on the whole time
Nice tailwind on way out which meant rough headwind on way back. Legs were aching when I tried to push hard, so I kept the cadence somewhat high and didn't do too much hard work. C Long was doing 3min on/off intervals so we let him do most of the work! We rode through Nocatee due to construction on Roscoe. Fun ride - got in around 35 miles / ~1hr40min. Avg HR 140's.
Swim at Brooks
Did 4 x 10 min - stroke work - nothing fast - just consistent laps around tpace+5
Last set with paddles / buoy
~ 45 min total
lunchtime -
Stretching ; Core workout with some weights
~ 30 minutes
p.m.
County Line group ride
Kinda cold - had arm / knee warmers on the whole time
Nice tailwind on way out which meant rough headwind on way back. Legs were aching when I tried to push hard, so I kept the cadence somewhat high and didn't do too much hard work. C Long was doing 3min on/off intervals so we let him do most of the work! We rode through Nocatee due to construction on Roscoe. Fun ride - got in around 35 miles / ~1hr40min. Avg HR 140's.
3-16-09
*off*
Recovery day - feeling tired and legs are sore from weekend
Chilled at home all night - chips, salsa, guac, & a beer!!
Recovery day - feeling tired and legs are sore from weekend
Chilled at home all night - chips, salsa, guac, & a beer!!
Monday, March 16, 2009
3-15-09
mid day -
Rode tt bike - 3hrs 30 mins (~71 miles solo)
Did Nocatee loop first then down to Vilano and back. Had headwind going south then nice tail wind on way back. My lower back was a little sore b/c saddle slid down on way down to vilano. Felt better after fixed. Legs were a little sore from Saturday run.
Good ride, all in all though.
Rode tt bike - 3hrs 30 mins (~71 miles solo)
Did Nocatee loop first then down to Vilano and back. Had headwind going south then nice tail wind on way back. My lower back was a little sore b/c saddle slid down on way down to vilano. Felt better after fixed. Legs were a little sore from Saturday run.
Good ride, all in all though.
3-14-09
am - River Run - 15K National Championship
Splits:
mi 1 = 6:27
mi 2 = 6:31
mi 3 = 6:38
mi 4 = 6:50
mi 5 = 6:44
mi 6 = 6:44
mi 7 = 6:43
mi 8 = 7:05
mi 9 = 7:15 (Hart bridge)
.33 = 2:01
Finish time = 1:02:58
Splits:
mi 1 = 6:27
mi 2 = 6:31
mi 3 = 6:38
mi 4 = 6:50
mi 5 = 6:44
mi 6 = 6:44
mi 7 = 6:43
mi 8 = 7:05
mi 9 = 7:15 (Hart bridge)
.33 = 2:01
Finish time = 1:02:58
Friday, March 13, 2009
3-13-09
*off*
Recovery day - might do a little stretching at the gym during lunch time but nothing else.
Wearing compression sleeves ALL DAY!
Recovery day - might do a little stretching at the gym during lunch time but nothing else.
Wearing compression sleeves ALL DAY!
Thursday, March 12, 2009
3-12-09
am - swim at Brooks
Did 4x500 at t-pace with 1min rec
(7:33.56 ; 7:33.99 ; 7:26.83 ; 7:20.63) then did 250 CD with paddles / buoy
Lunchtime -
4 mile run - from office - hot : around 80 but bright sunny skies
Splits - 7:06 ; 7:25 : 7:40 ; 7:53 -- just cruised nice and easy / recovery run
pm -
County Line Group ride -
Fast - did the Nocatee loop - actually rode pretty good considering my load from earlier in day. Legs definitely had a little 'burn' when I tried to push it - but still felt pretty good. Probably rode a lil harder than I should have.
*was a good solid day of training - all 3 disciplines! Want to to do this maybe once a week for each build week. Definitely slept good at night.
Did 4x500 at t-pace with 1min rec
(7:33.56 ; 7:33.99 ; 7:26.83 ; 7:20.63) then did 250 CD with paddles / buoy
Lunchtime -
4 mile run - from office - hot : around 80 but bright sunny skies
Splits - 7:06 ; 7:25 : 7:40 ; 7:53 -- just cruised nice and easy / recovery run
pm -
County Line Group ride -
Fast - did the Nocatee loop - actually rode pretty good considering my load from earlier in day. Legs definitely had a little 'burn' when I tried to push it - but still felt pretty good. Probably rode a lil harder than I should have.
*was a good solid day of training - all 3 disciplines! Want to to do this maybe once a week for each build week. Definitely slept good at night.
3-11-09
pm - trail run
* was supposed to do track / speed workout but lacrosse game going on so switched to trail run - did about 20min wu ; then did 1 mile at 5k pace then 1mile recovery then 1 mile at 5k pace then recovery jog back to car
~ around 1hr total
* was supposed to do track / speed workout but lacrosse game going on so switched to trail run - did about 20min wu ; then did 1 mile at 5k pace then 1mile recovery then 1 mile at 5k pace then recovery jog back to car
~ around 1hr total
3-10-09
lunchtime - core / weights - gym workout
5min stretching; 50 situps ; 2x10 back extension; torso twist ; side bends ; cable twist ; chest press ; rows ; pullups ; 5min cd stretching
pm - brick
Did CLR with about 20min wu then 1:10 ride - fast pace - did a bunch of work up front (as much as possible)
T-run afterwards - 25 min ez - down 1st street and back -
5min stretching; 50 situps ; 2x10 back extension; torso twist ; side bends ; cable twist ; chest press ; rows ; pullups ; 5min cd stretching
pm - brick
Did CLR with about 20min wu then 1:10 ride - fast pace - did a bunch of work up front (as much as possible)
T-run afterwards - 25 min ez - down 1st street and back -
Tuesday, March 10, 2009
(back on it) 3-9-09
Gettin back on it after a little layoff after the 6hrs at Santos.
AM - Swim at Brooks
Did 200 WU;
4 x 300 @ t pace ; 30 sec rec ; 100 @ r pace
(4:20.69 / 1:22.59) ; (4:21.09 / 1:22.45) ; (4:20.04 / 1:20.54) ; (4:15.87 / 1:16.11)
200 CD with paddles
total ~2k
AM - Swim at Brooks
Did 200 WU;
4 x 300 @ t pace ; 30 sec rec ; 100 @ r pace
(4:20.69 / 1:22.59) ; (4:21.09 / 1:22.45) ; (4:20.04 / 1:20.54) ; (4:15.87 / 1:16.11)
200 CD with paddles
total ~2k
Thursday, February 26, 2009
2-21-09
Six hours of Santos MTB Race - 13th place open class
Ended up with around 60 miles - avg hr 165
total time = 5hr 52min
* not very happy with performance - the legs felt good but my back was giving problems pretty early on. Was experiencing severe Ups and Downs with mood and energy level.
I'm gonna take a little break - before starting my ramp up towards St Anthony's.
Ended up with around 60 miles - avg hr 165
total time = 5hr 52min
* not very happy with performance - the legs felt good but my back was giving problems pretty early on. Was experiencing severe Ups and Downs with mood and energy level.
I'm gonna take a little break - before starting my ramp up towards St Anthony's.
Friday, February 20, 2009
2-19-09
pm
Road ride - with 15 min WU then did 4 x 90 sec intervals with about 2min recovery between - then CD
Total time ~ 1hr
Road ride - with 15 min WU then did 4 x 90 sec intervals with about 2min recovery between - then CD
Total time ~ 1hr
2-18-09
midday
30 min core workout at lunchtime
p.m.
25 min run with pickup the last half mile - transition straight to trainer ride for one hour with 45 min at zone 3/4 - last 15 min CD
total time 1hr 30min
30 min core workout at lunchtime
p.m.
25 min run with pickup the last half mile - transition straight to trainer ride for one hour with 45 min at zone 3/4 - last 15 min CD
total time 1hr 30min
Tuesday, February 17, 2009
Monday, February 16, 2009
Friday, February 13, 2009
2-12-09
pm -
Bridges downtown over Acosta - did 13 laps total --> about 26mi
* This was one of my best workouts this year. I tried to hold a sustainable effort for all laps - right around 6:30 each lap. Mostly stayed seated for climbs - hr would peak out around 180 for each climb. Great ride. I will definitely do some more of these!!
total time 1hr 30min
View from the top while heading back to the SanMarco side:Thursday, February 12, 2009
2-11-09
Lunchtime -
Core workout
Situps, crunches, leglifts, Roman chair, twists, sidebends, etc
~ 30 min
pm -
Trainer ride
Did 20 min WU, then did 25min zone 3, then did 25 min low zone 4 / upper zone 3; then did cool down ez
~ 1hr 30min
Core workout
Situps, crunches, leglifts, Roman chair, twists, sidebends, etc
~ 30 min
pm -
Trainer ride
Did 20 min WU, then did 25min zone 3, then did 25 min low zone 4 / upper zone 3; then did cool down ez
~ 1hr 30min
2-9-09
** off day **
no training - probably should've ridden trainer for an hour ez, but opted to work on resume instead. A little sore from the weekend anyway so might've been a good thing.
no training - probably should've ridden trainer for an hour ez, but opted to work on resume instead. A little sore from the weekend anyway so might've been a good thing.
Monday, February 9, 2009
2-8-09
a.m.
MTB ride at Hanna with Tony J and Radd Pop
Did 1 lap WU (~23 min pace) then did 2 laps @ race pace (20:30 & 20:50) then 1 northside E-line and then CD on southloop
~2hrs
T-run at Hanna - ez pace -
~25 min
MTB ride at Hanna with Tony J and Radd Pop
Did 1 lap WU (~23 min pace) then did 2 laps @ race pace (20:30 & 20:50) then 1 northside E-line and then CD on southloop
~2hrs
T-run at Hanna - ez pace -
~25 min
2-7-09
mid-day
~60mi road ride on TT bike - down to Vilano, thru St. Aug, back up US1 to 210 thru Nocatee, over bridge to Roscoe to PV and back home. Kept it fairly steady effort - avg hr around 165. GREAT RIDE and AWESOME WEATHER!!
~ 3hrs
~60mi road ride on TT bike - down to Vilano, thru St. Aug, back up US1 to 210 thru Nocatee, over bridge to Roscoe to PV and back home. Kept it fairly steady effort - avg hr around 165. GREAT RIDE and AWESOME WEATHER!!
~ 3hrs
2-4-09
p.m.
Trainer ride
Did 20 min WU then did 5x2min intervals with 3min recovery between then did 15 CD
1hr
Trainer ride
Did 20 min WU then did 5x2min intervals with 3min recovery between then did 15 CD
1hr
Wednesday, February 4, 2009
2-2-09
Monday -
* took the day off from training - was feeling a little sore in my back from the long ride on Sunday -
* took the day off from training - was feeling a little sore in my back from the long ride on Sunday -
Monday, February 2, 2009
2-1-09
pm
Did long road ride with Radd. Mainly all zone 1/2 with a couple of minutes in z3. Rode from house to Micklers then did loop through Nocatee and then back to Micklers and went south on A1A to the Gate Station. Had a head wind all the way there so coming back we had tail wind. Good ride - a little cold - but felt pretty good.
total time 3:16
Did long road ride with Radd. Mainly all zone 1/2 with a couple of minutes in z3. Rode from house to Micklers then did loop through Nocatee and then back to Micklers and went south on A1A to the Gate Station. Had a head wind all the way there so coming back we had tail wind. Good ride - a little cold - but felt pretty good.
total time 3:16
1-31-09
a.m.
Long run - did about 8.5 miles - ran from house down 2nd / 1st street to Atlantic Beach and then ran back on the beach. The tide was kinda high and my hip started hurting from running on uneven surface so I finished up back on first street. Weather started as real cold but was really sweaty by end of the run.
total time 1:09
Long run - did about 8.5 miles - ran from house down 2nd / 1st street to Atlantic Beach and then ran back on the beach. The tide was kinda high and my hip started hurting from running on uneven surface so I finished up back on first street. Weather started as real cold but was really sweaty by end of the run.
total time 1:09
Friday, January 30, 2009
1-28-09
p.m. -
Trainer ride
Did 20 min warm up (ez spin)
then did 30 min zone 3
then did 10 min zone 4-5, then 10 min recovery at zone 2 then did 1-leg 2 min drills then 15 min CD
total time ~ 1:30
Trainer ride
Did 20 min warm up (ez spin)
then did 30 min zone 3
then did 10 min zone 4-5, then 10 min recovery at zone 2 then did 1-leg 2 min drills then 15 min CD
total time ~ 1:30
Tuesday, January 27, 2009
1-27-09
Tuesday - a.m
200 WU -
5 x 300 (4:19.89 , 4:24.57 , 4:24.42 , 4:20.53 , 4:15.93) 1min recovery between each
5 min CD pulls w/ paddles.
total time ~ 36 minutes
p.m. -
3o min run on the golf course with Tdawg
200 WU -
5 x 300 (4:19.89 , 4:24.57 , 4:24.42 , 4:20.53 , 4:15.93) 1min recovery between each
5 min CD pulls w/ paddles.
total time ~ 36 minutes
p.m. -
3o min run on the golf course with Tdawg
1-26-09
Monday -
1 hr ez spin on the trainer - legs were feeling a little rough from the weekend so I just spun out
1 hr ez spin on the trainer - legs were feeling a little rough from the weekend so I just spun out
Monday, January 26, 2009
1-19-09 thru 1-25-09
So, things have been crazy at work. Long and stressful hours just didn't seem to motivate me to train - felt more like drinking beers more than anything. But I guess its alright - I kinda decided to use this past week as a recovery week. Not that I was in desperate need of rest - but it mentally makes me feel better about not training hard. So heres the recap:
Monday 1.19.09 -
1hr ez spin on the trainer
Tuesday 1.20.09 -
40 min run with the dawg on the Golf Course (really cold btw - in the 30's)
Wednesday 1.21.09 -
Late night at work so no training - but I ate good food at Bonefish with Steph and Horton
Thursday 1.22.09 -
Nothing - another late night at work - chilled at home
Friday 1.23.09 -
Got up super early 4am with Steph (she had early flight to Houston) so I hit the pool - did 3 x 10min sessions - nothing fast - just felt good to be in water for first time in over a week
Then did 30min of core work / stretching
Saturday 1.24.09 -
3-1/2 hrs mtb
Rode from home to Hanna - met up Randy Hagins - did about 5-1/2 laps then cruised home. Good saddle time - I did put in a couple of accelerations but was wanting to check pacing in prep for the 6hr race 2.21.09
Sunday 1.25.09 -
Trail Run at Hanna
1 hr - did south loop (39:05) then did an ez 20 min for cool down
Monday 1.19.09 -
1hr ez spin on the trainer
Tuesday 1.20.09 -
40 min run with the dawg on the Golf Course (really cold btw - in the 30's)
Wednesday 1.21.09 -
Late night at work so no training - but I ate good food at Bonefish with Steph and Horton
Thursday 1.22.09 -
Nothing - another late night at work - chilled at home
Friday 1.23.09 -
Got up super early 4am with Steph (she had early flight to Houston) so I hit the pool - did 3 x 10min sessions - nothing fast - just felt good to be in water for first time in over a week
Then did 30min of core work / stretching
Saturday 1.24.09 -
3-1/2 hrs mtb
Rode from home to Hanna - met up Randy Hagins - did about 5-1/2 laps then cruised home. Good saddle time - I did put in a couple of accelerations but was wanting to check pacing in prep for the 6hr race 2.21.09
Sunday 1.25.09 -
Trail Run at Hanna
1 hr - did south loop (39:05) then did an ez 20 min for cool down
Sunday, January 18, 2009
1-18-09
Trail Run
Hanna Park - ran with t-dawg for about 15min then ran 20 min solo then finished up with the dog again. Nothing hard
~ 50 mins
1-17-09
Hanna Park Trail ride
6 laps - 3 at moderate pace (~23 -24 min pace) then rode with Todd at ez conversational pace for another 3laps
Total ride time 2hr 30min
Thursday, January 15, 2009
Wednesday, January 14, 2009
1-14-09
am
swim at brooks
200 WU
5x100 @ :20 recov
1:15 , 1:18 , 1:17 , 1:18 , 1:14
1min rec
1x500 - 6:54
2min rec
10x50 @ :20 rec
:39.94 , :39.56 , :39.05 , :39.42 , :38.75 , :37.92 , :38.68 , :39.74 , :38.17 , :38.44
1min recovery, then
10 min CD pull with paddles / buoy
total ~48 min / 2500 yds
swim at brooks
200 WU
5x100 @ :20 recov
1:15 , 1:18 , 1:17 , 1:18 , 1:14
1min rec
1x500 - 6:54
2min rec
10x50 @ :20 rec
:39.94 , :39.56 , :39.05 , :39.42 , :38.75 , :37.92 , :38.68 , :39.74 , :38.17 , :38.44
1min recovery, then
10 min CD pull with paddles / buoy
total ~48 min / 2500 yds
lunchtime -
Core workout / Weights / Stretching
30 min
pm
Run - 6miles - ez pace
~45 min
1-13-09
pm
Brick workout
1 hr trainer ride - zone 2 mostly - a little zone 3 then to
~ 20 min run / jog -> just down 2nd and back on 1st to home.
total time ~ 1:29
Brick workout
1 hr trainer ride - zone 2 mostly - a little zone 3 then to
~ 20 min run / jog -> just down 2nd and back on 1st to home.
total time ~ 1:29
Monday, January 12, 2009
1-12-09
a.m.
Swim at Brooks
300 wu
3 sets / ea @ 30 sec recov
set 1: 1x300 - 4:18.23
1x100 - 1:22.70
1x200 - 2:50.52
1min recov
set 2: 1x300 - 4:17.15
1x100 - 1:18.59
1x200 - 3:04.37
set 3: 1x300 - 4:19.17
1x100 - 1:15.96
7min CD pull / paddles
total time = 42 min
lunchtime -
core workout
30 mins
pm
spin - trainer
45 min
Swim at Brooks
300 wu
3 sets / ea @ 30 sec recov
set 1: 1x300 - 4:18.23
1x100 - 1:22.70
1x200 - 2:50.52
1min recov
set 2: 1x300 - 4:17.15
1x100 - 1:18.59
1x200 - 3:04.37
set 3: 1x300 - 4:19.17
1x100 - 1:15.96
7min CD pull / paddles
total time = 42 min
lunchtime -
core workout
30 mins
pm
spin - trainer
45 min
1-10-09
Trail run / hike up Mt. Sanitas - Boulder Colorado
~ 1hr / ~ 4 miles
steep rocky climb up and over, cold and windy up top with ice on the trail on way down. way fun and super sketchy in some spots.
~ 1hr / ~ 4 miles
steep rocky climb up and over, cold and windy up top with ice on the trail on way down. way fun and super sketchy in some spots.
Friday, January 9, 2009
1-8-09 / 1-9-09
pm.
30 min run -
down 2nd and back on 1st - worked on stride form / forefoot running
1-9-09
30 min core workout at lunchtime
30 min run -
down 2nd and back on 1st - worked on stride form / forefoot running
1-9-09
30 min core workout at lunchtime
Wednesday, January 7, 2009
1-7-09
a.m.
40 min at the pool
- did 5 min wu, then did 3 x 10 min sets -
Focused on stroke / technique
sets 1 & 2 ez pace around 1:27 - 1:30 / 100 pace; set 3 - paddles / pull buoy
pm-
1hr 30min trainer ride
40 min at the pool
- did 5 min wu, then did 3 x 10 min sets -
Focused on stroke / technique
sets 1 & 2 ez pace around 1:27 - 1:30 / 100 pace; set 3 - paddles / pull buoy
pm-
1hr 30min trainer ride
1-6-09
Lunchtime -
~ 25 min treadmill run
ez pace
p.m. -
45 min trainer ride
ez pace (just to spin out the legs)
- feeling a little "unfresh" from the weekend - probably b/c I ran so late on sunday afternoon
~ 25 min treadmill run
ez pace
p.m. -
45 min trainer ride
ez pace (just to spin out the legs)
- feeling a little "unfresh" from the weekend - probably b/c I ran so late on sunday afternoon
Monday, January 5, 2009
1-4-09
10mile trail run at Hanna Park
* parked at 19th street - ran up beach to south loop then did section on northside - then finished out the south loop.
Total time--> 1hr 21min
* parked at 19th street - ran up beach to south loop then did section on northside - then finished out the south loop.
Total time--> 1hr 21min
Saturday, January 3, 2009
1-3-09
am
rode TT bike -
left house at 7 am - to guana 1st entrance ; met up with lodge group ride.
Really foggy - air temp around 55 - 60
2hr 40min ride ; ~ 45 miles total
Friday, January 2, 2009
1-2-09
a.m.
Morning swim at Brooks - water was cold!
Did 5,4,3,2,1 Increasing pace Workout -
250 WU (2x100 ez ; 50 kick)
500 - 6:56
400 - 5:29
300 - 4:11
200 - 2:38
100 - 1:13
250 CD with pull buoy / paddles
2000 total / ~ 0:38 min
Did 5,4,3,2,1 Increasing pace Workout -
250 WU (2x100 ez ; 50 kick)
500 - 6:56
400 - 5:29
300 - 4:11
200 - 2:38
100 - 1:13
250 CD with pull buoy / paddles
2000 total / ~ 0:38 min
p.m.
4 mile run - ez pace around 9 min mile
~ 35 min total
thru jax beach
Thursday, January 1, 2009
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