sbc's online training log

Newtons For Sale! $115.00

2010-08-31T16:58:00.000-07:00

Newton Neutral Trainers for Sale. Size 10.5.

$115.00 (shipping included)

Worn twice... less than 5 miles on them.

Cost $175.00 new.

Contact me at recoverbetter@gmail.com if interested. Payment can be made through paypal.

Fool's Gold 100.... well almost

2010-08-24T07:56:00.000-07:00

This race was looming on my calendar like a nuclear physics final exam. I knew that i wouldn't be going into it very well prepared. with missing most of July due to the guacamole-festering-sore on my leg, i was mainly hoping to have some fun and enjoy a few days away from work. We packed up and hit the road on Friday morning. Stopped for our traditional CrackerBarrel feast and got rolling around 930. Tony J rode with me and Scott followed. Made good time but hit some crazy rain storm and traffic right outside of Atlanta. This kind of weather would prove to be the theme of the weekend. After the traffic delay and then stopping at Dahlonega Wheelworks to pick up packets, we bagged our normal 'shake out the legs spin' and just hit up the grocery store for some dinner. I knocked out a killer pasta meal with grilled chicken, salad, and some fresh bread. We also scored some Ranger IPA (really wish we could get that stuff in Florida)...

That night (friday) some MORE rain rolled in - with crazy lightning & thunder that woke me up from a dead sleep. Up early on race morning - it was still raining a bit, but I was hoping this would be like the Cohutta race and would help to keep the heat down. We got to the race site in plenty of time, but rushed around a little bit to get things set up and before long it was race time. The first climb was about a 10 mile gravel road and I quickly settled in. Felt pretty good and kept a steady pace. Played leap-frog with my buddy Doug on a few sections which helped to keep the motivation moving along. It started raining pretty hard for most of the climb, but I was still thinking positive and looking forward to the long day.

It was about mile 25 / 3hrs in that I realized it was going to be a slog-fest. This race had a lot more singletrack mixed in than the Cohutta race and the rain that was falling was not helping these trails. Most trails turned into streams with 6" puddles and huge wash-outs that made descending with sketchy brakes pretty damn scary. At that point, while pushing my bike - I resolved to pull the plug after the first lap. I figured there would be no way my bike would be able to withstand another 75 miles of this. Luckily, this race is made up of 2 - 50mile loops, so I decided to make the best of it and push as much as possible for the remaining 25 miles. I'd figure i would at least get some training out of it. At around 35 miles, I lost my rear brake completely and then my front shifter quit working - and of course was stuck in the big ring. With plenty of punchy rollers left in the last 15 miles, I stopped and rigged up my front derailleur to at least hold the middle ring. This made walking some of the steeper and muddier sections necessary, but luckily the last 8 miles were fairly mellow and I tried to keep a steady effort going on. I rolled into the finish line area pretty relieved to be done and decided to tell them that I wasn't going back out for my 2nd lap... at that point they told me that they had called the race and nobody was doing the 100. Good thing. I looked around and it looked like a war zone with destroyed bikes and nasty muddy cycling clothes laying around the ground. I rolled over to the truck and noticed that Scott had already packed up and left. Come to find out that he pulled the plug around mile 20 due to bike problems. Bummer for him - I knew he wanted a good race after a disappointing Cohutta and ORAMM. Tony came rolling in around 20 minutes after me and he was an orange mess! We got cleaned up as best we could and went searching for beer. We found the kegs of Terrapin Rye PA and Sweetwater 420 and grabbed a bite-size piece of lasagna. Definitely could've eaten WAY more than what they were giving out. We supplemented the lack of food with beer... its just calories, right? We waited around for a while and watched the carnage roll in. Pretty hilarious to watch everybody come rolling in with mud covering just about every inch of their bodies. Our buddies - Steve and Eric finished up a little over 8hrs. Pretty stoked for them considering this was their first mtb race...

Anyways, we hit up another convenience store and bought up some more Ranger IPA and some Fat Tire Ale. A couple of more beers and some pizza consumed & we were feeling normal again.

The trip home was uneventful but now its time to assess the damage and pull the bike apart... i've probably still got enough mud on my bike, truck and shoes to build a pump track in my backyard. Good times.

Wheelset for Sale: Bontrager Racelite BRAND NEW!!

2010-07-12T10:37:00.000-07:00

Brand new wheelset for sale:
2010 Bontrager RaceLite Front and Rear Wheelset

Includes:

- SRAM 11-26 Cassette

- Bontrager Race-X-Lite Tires (& tubes)
- Bontrager skewers

$300.00 O.B.O

Contact sean@recoverbetter.com

5.16.10

2010-05-18T06:07:00.000-07:00

* MTB Ride - Guana Reserve
Rode from home to Guana and met up with T.J. - we rolled down through Guana on the double track roads and hit some of the south trail as well. Some sections were really sandy. We popped out to refuel at the Gate Station and then decided to head back on the road. Tailwind on the way back! Pretty mellow pace throughout whole ride. Nothing really hard - good saddle time.

Ride time - 3 hrs / 47 miles

Ride file

5.15.10

2010-05-18T06:00:00.002-07:00

* Sat AM Ride
Calf finally feels better - left the house around 7:45 - plan was to hook up with Lodge ride and then roll down to Gate Station for few extra miles. I got to the Lodge right at 8am and only 1 person was there, so I kept spinning and ended up rolling through to Nocatee. I turned around and caught on to group on Old Palm Valley Rd. Sat in for a few rotations. The ride was pretty mellow. We ramped up the pace at the turn around for spoke 1 on the second loop. Small group of us started putting in some efforts and stayed away for rest of ride. Turned around and headed to the Gate Station with S. Burke and T. Maniatis. Had a brutal headwind on way down but got a fast tailwind on way back. I put in a good long solo effort on PVB on way back.

Ride time - 3hr30min / 74miles

Ride File

5.14.10

2010-05-18T06:00:00.001-07:00

*OFF* No training
Calf is better but still not great. One more day without riding - should feel better by Saturday.

5.13.10

2010-05-18T05:58:00.000-07:00

*OFF* No training.
Took the day off from any riding - I think I pulled something in my calf muscle - very painful. Won't do any good to go ride.

5.12.10

2010-05-13T06:08:00.000-07:00

* PM - EZ spin
Rode down to Mickler's and back. Mellow - very ez. Kept hr around 100 - 110.

Legs feeling achy sore and tired from Tues night ride.

Ride time = 1hr / 15 miles.

5.11.10

2010-05-13T06:04:00.000-07:00

* PM - Group Ride
Did County Line Ride - put in some good efforts. Pushed REALLY hard at end of ride. Got in some nice work. Good ride and a lot of fun.

Ride time = 2hrs / ~ 40 miles

Ride File

5.9.10

2010-05-12T06:09:00.000-07:00

* MTB ride - Guana River State Park

Rode from home down PV Blvd to 210 and then went into Guana River state park through the Roscoe entrance. It was about 11 miles from home to the entrance to the park - good warmup. Hit the 'trails' and kicked it up to solid enduro-pace. The trails are just double track dirt roads - mainly they're hardpack but there are some soft, sugar sand sections. Did a little exploring but mainly tried to keep a good effort going. At about 2hrs I popped out by the south entrance which is right next to the Gate Station convenience store - I refueled with some water and G-ade and then headed back in to the park to retrace route. I definitely picked up the pace on the way back - kept it in z4 or higher. It was a little windy in some open sections, but overall the trees did a good job of shielding me from the wind. I popped out at the 210 road gate and then headed back towards Jax Beach. The wind was tough on the Blvd going back but I spun down through PV, through Jax Bch and then turned around in Atlantic Bch and then back home.

Ride time = 4hrs 8min / 59 miles

Ride file

5.8.10

2010-05-12T05:38:00.000-07:00

Sat a.m. ride -

* Did the Lodge group ride - super hot outside. Didn't feel all that great on the ride. Possible stomach virus / dehydration. Felt flat - no power and heart rate was VERY HIGH.

total time = 2:24 / 46 miles

Ride file

5.4.10 -- 5.7.10

2010-05-12T05:31:00.000-07:00

* No training / riding from Tuesday thru Friday. Had some bad weather and other commitments (work related) -- decided to use as a recovery week.

5.3.10

2010-05-04T08:12:00.000-07:00

PM - Recovery Ride
* Rode super ez mellow pace down to 1st entrance to Guana then back home. A little windy on the way out but had nice tailwind on way home.

ride time = 1:30

5.2.10

2010-05-04T08:01:00.000-07:00

PM - mtb ride
* Rode to Hanna for a lap, then cruised back towards Jax Bch. Then I rode south through PV and went down to Solana Road to Roscoe Road... Did some road miles through Palm Valley and then did quick loop through Guana State Park. Then back down PV Blvd to home. Rode at 'enduro pace' -- fairly mellow - zone 2/3 stuff.

Total time = 3:19 / 46 miles

Ride File

5.1.10

2010-05-03T07:38:00.000-07:00

State TT Championships - 2010

* Start time was around 10:15 for me so I got there around 9:30 - was able to get in a quick warm up (only about 15minutes) then lined up. The course was on Brandy Branch Road which runs North/South and is a pretty straight road with good pavement. There are two minor 'dips' which break some momentum up, but nothing to come out of the saddle for. The day was hot - around mid 80s. I decided to go out fairly conservative for the first 15 minutes -- as I wasn't completely warmed up yet. Knowing that the headwind on the way back was going to be tough - I decided to 'use' the tailwind on the way down, but stay within myself. I pushed it in a few spots - held between 27-31 fairly easily. I hit the turnaround at about 27minutes. As soon as I rounded the cone - the wind was like a brick wall. At first I could hold around 23-25 mph but my HR was high (188-190) - I knew I wouldn't be able to hold that... I felt like I could sit around 184 fairly comfortably, so I had to back it down a bit. I tried to keep in my position as much as possible but I did drink twice just because the heat was getting to me at around the 40min point. Occasionally, my speed would reach 25, but I saw it drop as low as 19 at one point. There was also a fair amount of vehicle traffic on the road - lots of big trucks that would cause some wind gusts when they flew by. At one point, I figured my sub-1hr goal was NOT going to happen. I tried to remain calm and just stay in my TT position and spin. I felt like I was going very slow. Finally, the last curve appeared and I rounded it and could see the finish line tent. There was also a rider up the road a bit, so this helped my psyche - by having a 'target' dangling in front of me. I figured it was about 1.5 miles out, so I shifted into a harder gear and went as hard as I could. My clock was around 57 minutes - so I was hoping my calculation was good and that would get me to the line around 59 minutes. The last 45 seconds hurt really bad, I could feel a slight twinge in my right calf as I was pushing and pulling with every bit of power I could find. The 'elusive sub 1-hr mark' was right in front of me and I wanted it BAD! I tried to look forward to help 'pull' myself toward the line -- and I didn't want to see how high my HR was! I crossed the line just under 59minutes (58:52) !! I was way stoked. This was good enough for 2nd place in cat 4. The guy who won went just over 56min! That's fast.

It was a good time - always fun to push it hard under racing conditions. After that me and Steph hit up the Cool Moose Cafe for some lunch and then went and saw Jeff & Andie's new little baby boy, Leighton. Overall a great day.

Ride File

4.30.10

2010-05-03T07:34:00.000-07:00

*Off* - took the night off from riding - working on TT bike for State TT Championship tomorrow.

4.29.10

2010-05-03T07:32:00.001-07:00

PM Ride - TT workout
* Did the County Line Group ride - rode my TT bike. I sat in for majority of ride but did a few 60-90 sec efforts. Felt really good.

Ride time = 1:35 / 35miles

4.28.10

2010-04-29T07:15:00.000-07:00

(took the last three days {4.25-27} OFF totally from any riding - Sunday was travel day from N. Ga, Monday was Jacob's last day in town, Tuesday was crap weather)

PM ride -

* Originally had planned to go out for about 90 minutes with some intervals on the TT bike to get ready for the 40K this Saturday. Did about 20 min WU, then went to do 3x5min zone 4/5 intervals. This lasted for about 30 secs..... legs were not having any part of that. I then just decided to ride fairly ez but steady. Did just over 20 miles.

Ride time = 1:14 / 21miles

4.24.10 Cohutta 100 Race

2010-04-28T06:57:00.000-07:00

Cohutta 100 Race
* Full Race Report here

Stats:
Distance: 100miles
Ride time: 8hrs 31 minutes
Elevation: ~ 12,200'
Conditions: Mild and overcast for first 4hrs; then thunders storms and wind from about mile 50 - 75; then just muddy trail conditions
Place: 34th

Ride File

4.23.10

2010-04-28T06:40:00.000-07:00

PM - preride
* Just wanted to shake out the legs so we rode the first road climb (about 2.5 miles) and then a few miles into the singletrack. Super ez effort - nothing hard.

Ride File

~45 minutes/ 9miles

4.22.10

2010-04-28T06:33:00.000-07:00

PM - Group ride
* Was my last ride before heading to GA/TN for Cohutta. I just mainly wanted to sit in with a few 60 sec efforts. It was a nice easy ride for the most part. Felt good.

Ride File

2hrs / 40 miles

4.21.10

2010-04-22T06:27:00.000-07:00

* off *
Took the night off from any training - just worked on my bike. Trying to get rid of some weird noises - sounds like pedals or bb..... need to do a little more work.

4.20.10

2010-04-21T06:13:00.002-07:00

PM - Group Ride
* Did the County Line Ride - Plan was to use tonight as Peak Workout - I mainly just sat in, but I did put in about 5-6 intense efforts. I only pushed it hard for about 60-90 secs at a time. After each effort, I would drop back into group for a full recovery. Felt strong and had to keep myself from going too hard. My last effort on the Blvd. was very intense and I pulled away from the group and only Karel could stay with me. Held about 34-35 mph for a good distance (did have a little tailwind, but still had good power).......

Ride time = 2hrs / ~ 40miles

4.19.10

2010-04-21T06:13:00.001-07:00

* Off * Recovery Day - no training

4.18.10

2010-04-21T06:11:00.000-07:00

(Recovery Week)
PM - EZ ride
* Just did ez 1hr spin down through AB and then back. Just cruised and kept hr low.

1hr

4.17.10

2010-04-20T08:46:00.001-07:00

A.M. - Katie Ride For Life (charity century ride)
* Did the K.R.f.L 100 mile option - started in Fernandina - rode through Ft. Clinch then down through some neighborhoods, down A1A to New Berlin road and then turned around and retraced route back. Started off with small group of about 7 - then realized they were doing 100k - so rode about 20 miles solo (mainly into headwind) then caught up to A. Sheppard, JC Pinto, and some other guy (Steve ?) - kept solid pace with tailwind on way back. Good ride - never really went hard - just a good endurance pace with some good pulls. Only goal was to go sub-5hr.

Ride File

4h 50m / ~103 mi

4.15.10

2010-04-20T08:39:00.000-07:00

(Recovery Week)
PM - Group Ride
* Did the Cty Line group ride - just sat in - didn't do any real work at all.

Ride File

~2h / 40miles

4.14.10

2010-04-20T08:36:00.000-07:00

(Recovery Week)
PM - mtb ride
* Rode down to Hanna Park and did 1 south loop and then back home. EZ pace on way up and back - pushed it a little bit while in the trails.

Ride File

1h 25m / ~ 19 miles

4.13.10

2010-04-20T07:11:00.000-07:00

(Recovery Week)
AM - early morning spin
* Got up super early and just spun on the mtb on the road down to the end of Seminole Road and back. Just over an hour - really easy pace. Had to go to dinner for work that nite - so no PM ride.

Ride file

~ 1hr

4.11.10

2010-04-15T07:29:00.000-07:00

P.M. - mtb ride
* Rode mtb down to Nocatee and did some exploring. Rode a little way down '20-mile Road' and then turned around b/c I saw some houses and really didn't feel like getting hassled. Then rode down the powerline road and ducked into D-Dot Timberlands and rode for a few hours. All just double-track jeep roads - some sugar sand sections, but all was rideable. Saw a bunch of wildlife - some turkeys, gators, deer, snakes, and 'dillos. Fun ride - nothing hard - just some good quality saddle time.

4h 23m / ~50miles

Garmin File

4.10.10

2010-04-13T02:02:00.001-07:00

A.M. - Long ride

* The plan was to do a long ride (about 5hrs) which included about an hour up front before catching on to the Lodge ride and then head to Vilano and back. Got in a nice wu with Eric - even though it was a little cold starting off. The Lodge ride was big but we got a nice little break going in spoke 2 thanks to Karel and Ralph. I bridged up to them and before long it was Walter, Me, Karel and Ralph. We kept it hard and then Jeff Kopp joined in. "Big Kopp" kept the pace high so we ended up staying away. At first I was just planning on staying with them until A1A, but decided to go finish up the ride and then turnaround for Vilano. Bad decision. Karel ends up hitting Jeff's rear wheel and going down and I run into him. Just a little scratch on my knee, but my day was done due to a hole in my tire from skidding 75ft. Oh well. It definitely could've been worse. I'm just glad to not have been seriously hurt.

Total time = 2hr 15min

4.9.10

2010-04-13T01:57:00.000-07:00

* OFF * I went ahead and took the night off. Wasn't feeling fresh and needed to let my legs rest. Went out to eat with Steph to Cafe Andiamo.

4.8.10

2010-04-09T05:52:00.000-07:00

PM - Group Ride
* County Line ride - fun ride, big group. Put in some good pulls and hard efforts. My legs are definitely feeling the volume from the past two weeks. This will be my last hard week and then start my taper towards Cohutta on April 24th.

Total Time = 1hr 55m / ~40 miles

4.7.10

2010-04-08T10:35:00.000-07:00

PM - EZ Ride
* Just rode down to Micklers super EZ. HR barely got above 110 bpm. Recovery ride - feeling tired and fatigued from working late.

Time = ~ 1hr

4.6.10

2010-04-07T05:44:00.000-07:00

PM - Group Ride
* Did about 45 min WU ez spin then caught on to the CL Group ride. Pace was steady up to the bridge then I put in a little acceleration going up the bridge. About 4-5 of us got a gap and then ended up with only me and a guy named Ben sitting off the front. We decided to keep going and ended up staying away for whole ride. Never got caught! I had wanted to get in a good hard ride - with some sustained efforts, so this worked out perfect.

Total ride time = 2hr 15min / ~45miles

4.5.10

2010-04-06T07:44:00.001-07:00

* OFF * RecoveryMonday!

Chilled out - no training today.

4.4.10

2010-04-05T11:27:00.000-07:00

Sunday p.m. - ez recovery ride
* Just spun down to Guana S.P middle parking lot. Ez pace.

total -1hr40min

Weekly (3.29-4.3) total ~ 15hrs !

4.3.10

2010-04-05T11:03:00.000-07:00

Saturday a.m. - long ride
* Left early with Eric Loveless and got in ez warm up and then caught on to the Lodge Group ride. Mainly just sat in and took a few pulls....nothing hard. Group stayed together for whole ride. After group ride, I went south down A1A to Vilano and then went through St. Augustine towards Butler Beach. I took a right on SR312 (?) and then looped back through St. Aug on US-1. Back over Vilano Bridge and north A1A to back home. I rode mainly solo except for A1A south was with Casey Fannin. Avg'd right around 20mph - so I got in 120miles in 6hrs... my longest road ride yet.

Great day of riding!!

4.2.10

2010-04-05T10:55:00.001-07:00

Friday a.m. - ez spin - rode with Steph to Micklers and back and then rode down through AB by myself. Super ez pace to spin out my legs.

Time = 2hrs

4.1.10

2010-04-05T10:41:00.000-07:00

PM - Gr0up ride

* Rode County Line ride - got in a good warm up and then caught on to the Group ride. Pace was fairly steady.... never got very fast. The big group stayed together the whole ride. Was kind of a lame ride. Thought we would be able to pick it up in a few spots, but never could get the pace up. Feeling a little fatigued.

Ride time ~2hrs / 40mi

Rode with race wheels - bike looked sweet!

RecoverBetter.com | Get Faster By Recovering Better!

2010-04-04T18:45:00.000-07:00

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3.31.10

2010-04-01T07:51:00.000-07:00

PM - Road Ride / Bridges

* Rode down to the 210 Palm Valley Bridge and did 5 full laps - pushed hard on each incline. Had to head back due to fading daylight. EZ spin on way back.

Total ride time 1:35 / 28 miles

3.30.10

2010-03-31T05:42:00.000-07:00

PM

* (Another) Killer fun group ride - this ride was fast but totally fun. Kopp, Karel, & Curtis were all there and they definitely showed up with some speed.

Total ride time = 1:54 / ~ 39miles

3.29.10

2010-03-30T06:27:00.000-07:00

* Off * Recovery day - Chilled out and then hit up Campeche Bay for some mexican food and beers with Steph.

3.28.10

2010-03-30T06:22:00.000-07:00

Mid-day - mtb ride

Rode at Hannah park. Got in a little over two hrs. Did 3 south loops and 2 north loops. Never really went hard - just kept it mellow. Was still feeling it a little bit from the day before. Fun ride - felt good to be in the woods.

Total ride time 2hr 20min / ~22 miles

Side note: Open Road was out there doing a demo - I rode the DI2 electronic shifters - really cool!!!

3.27.10

2010-03-30T06:17:00.000-07:00

AM - Saturday
Left the house around 7:30 am - rode ez down to Nocatee area - Radd and I just took it ez for first 45 minutes. Then we caught on to the Saturday Lodge group ride. Sat in for about 10 minutes and then ramped up the pace at the front. Radd and I got a gap and we were able to hold it for a while. Eventually ended up with S. Burke, J. Kopp. Kept the pace high and stayed away all the way back. Then Radd and I turned around and went to the Gate station. Had a tailwind all the way down and then a stiff headwind on the way home. Great ride overall.

Total time = 4hrs 7min / ~79 miles

3.26.10

2010-03-30T06:15:00.001-07:00

PM - After work EZ spin
Rode down to Guana River State Park - North Entrance - super mellow pace. Just spinning the legs. My right hamstring was tight, so it felt good to loosen up.
Ran into Tony J. on the way back. He was commuting from work and on his way home. Solid.

Total ride time was about 1:35 minutes / ~25miles

3.25.10

2010-03-26T06:49:00.000-07:00

PM - Group ride
County Line Thursday edition
* Big group; really fast - stayed togethter pretty much the whole ride until PVB, where attacks started. Was able to jump on Curtis' wheel and stayed off front to the Lodge. Hit about 36 mph with 196bpm HR! Fun ride - legs are feeling it today for sure.

Here is ride file: http://connect.garmin.com/activity/28037462

~ 2hrs / 39 miles

3.24.10

2010-03-25T05:47:00.000-07:00

PM
EZ spin with Steph - just rode down through Atlantic Beach and back home. Just spinning out my legs for recovery.

~1hr

3.23.10

2010-03-24T12:06:00.000-07:00

* PM Group ride - CLR
Did about 45 min up front ez spin with Steph and then joined on to the County Line group ride. Radd showed up so the pace was high. I had wanted to do 5x2min 'all-out' intervals but only managed to do 3x2min. I was never able to fully recover between intervals. I pushed really hard on the bridge on the way back but felt 'flat' at the top. Need to work on my high-end power -- it just took too long to recover. Good ride with a lot of intensity.

Total ride time ~ 2h:15m / 41 miles

3.20.10

2010-03-22T12:48:00.000-07:00

Saturday A.M. - did about 45 min up front and then caught on to the Lodge group ride. Had fun and put a bunch of super hard efforts. Radd was there and riding really strong. Got away at the bridge and held it all the way back to Ponte Vedra. Good strong efforts.

3.19.10

2010-03-22T12:47:00.001-07:00

* Off Day *
Had to go to Tampa to a golf tournament for work. No riding at all.

3.18.10

2010-03-22T10:33:00.000-07:00

* Thursday night Group Ride *

Did the county line group ride - I tried to not work quite as hard as I did on Tuesday. Just had fun and put in a few good efforts.
Total ride time was around 1:30.

3.17.10

2010-03-18T06:44:00.000-07:00

* Recovery ride
Super ez mellow spin. Kept HR low (zone 1 with a little zone 2 into the wind) - total time ~50minutes due to starting to rain.

3.16.10

2010-03-17T06:57:00.000-07:00

* County Line Group Ride -
Stoked to finally be able to actually do a fast group ride AFTER work! It was a great ride last night - a little chilly starting off, but the speed picked up quick so I was working hard within a few minutes. We only got to do the 1st spoke and the third spoke in Nocatee. Speeds stayed constant around 25-27 mph with a few spikes toward 30 along the way. A couple of guys from Indiana University were in town on spring break and were killing it!

Total ride time was right around 1:25 for about 30 miles.

3.15.10

2010-03-16T05:57:00.000-07:00

* OFF * Recovery day! No training.

3.14.10

2010-03-15T08:52:00.000-07:00

Race - Southeast Regional Championship Series #1 - Gainesville (Haille's Trails) -
* Ended up with 3rd place Master Expert (30-39). I'll post the full race report HERE, but total ride time was just over 2hrs with some super intense efforts at the beginning. Andy Johnston (former semi-pro) and Allison Anjos (badass cat 1 roadie) got 1st & 2nd. I was just glad to push through the pain and hold on to 3rd - rode about 4-1/2 laps solo (chasing and being chased).

3.13.10

2010-03-15T08:48:00.000-07:00

Road ride - did about an hour up front ez with Saswata and Brett Snyder, then hooked on to the Lodge group ride. Did some work on the front (probably more than I intended to). Super windy in just about every part of Nocatee. Then headed down A1A to the Gate Station to refuel and head back. Still had some gusty cross/head winds. Then spun down to Atlantic Beach and back home to round out at 4hrs 15minutes - 83 miles.

Good ride!

3.12.10

2010-03-12T06:00:00.000-08:00

* Rollers *
Did 20 min WU ez; then did 20 min increasing to zone 4; then did 20 min CD = 1hr total

3.11.10

2010-03-12T05:57:00.000-08:00

* off *

Took the night from riding - worked late and then went to the Ritespot for dinner with Steph.

3.10.10

2010-03-11T06:21:00.001-08:00

Urban Assault - group ride
* Rode mtb on the group ride.
Total ride time 2:53 / 40 miles
Fairly ez ride with a few pickups in the pace for not more than 3-4 minutes
Fun ride - probably last one like this for the year --> time change is this coming weekend. The weekly 'hammerfests' will begin shortly!

3.9.10

2010-03-11T06:19:00.000-08:00

1 hr ez on the rollers - just spun the legs / recovery ride. Kept hr under 120.

3.8.10

2010-03-11T06:11:00.000-08:00

* Off *
Took Monday off from any training.

Getting Focused....

2010-03-08T06:08:00.000-08:00

Been neglecting the training log - but the miles have been getting done. I'm going to start working on keeping this and the RecoverBetter blog more up to date. The training and random stuff on here and team / business stuff over there. Did the 12 Hours of Santos a few weeks ago and it was killer! Competition-wise, I got worked over. But I think it was good and it has got me stoked to ride/train again. Over the past few years, I've learned that for me, the desire to train comes and goes throughout the year. I used to stress over it and worry that I would get so lost and lose my fitness, but I know now that its normal for some down time and it actually helps me to focus hard when its time to buckle down.

Next race is SERC #1 this coming weekend in G-ville at Haille's Trails. Just looking forward to pushing it hard and having some fun on the trails. I love bike racing - any kind!! Sometimes I wish I could race every weekend - mountain bikes, road bikes, triathlons, and even some BMX.

Since Santos, I've had two solid weekends of good rides. Last weekend the weather was crap on Saturday. I was pretty bummed at first because my goal that weekend was to get in some good long miles and continue with building some fitness. I hit the rollers for an hour on Saturday and had a decent workout, but rollers are still not as good as real riding. Sunday was a different story - killer weather, blue skies, slight wind.... but it was all good. Got in a little over 5 hrs on the road.

On this past Saturday, I skipped out on the group ride to hit 3 hrs solo. I cruised out through Nocatee and decided to push it through all the spokes and back to the bridge. I stayed in high z4/5 for a good 30-40 minutes and then recovered as I spun down A1A to the Gate Station. Quick refuel and then another 30 minute hard effort into the wind going north. Rolled into the driveway with 3hrs. Yesterday (Sunday) I wanted to hit the trails so I had to fix up the Spark, as she was feeling a little 'under the weather' -I guess 12 hard hours will tear up any bike. After completely rebuilding the rear end linkages and some bearing maintenance - I cruised up to Hannah and knocked out a few laps (did one fast south loop = 20:45) -- total ride time about 2hrs.

Heading into the week with some fatigue in the legs -- loving it! Its funny how I feel 'better' when I'm tired and sore! I plan on training through this week and the race on Sunday. No tapering for low-priority races......

- sbc -

1.14.10

2010-01-15T07:00:00.000-08:00

MTB NiteRide at Hanna Park -
Rode from house down to the trails and did 2-1/2 south loops and 1-1/2 north loops. Joining me on the ride was Tony J., Scotty P, and Radd Pop. It was a pretty solid pace - maybe a little faster than should've been - but its always hard for me to judge how fast / hard I'm riding at night.

We got in close to 3 hrs with right around 31 miles distance.

Here is ride file:
http://connect.garmin.com/activity/22385686

1.13.10

2010-01-14T08:54:00.000-08:00

Urban Assault ride -
2:17 minutes
30 miles
* Rode my mtb with the group. Was COLD.... nothing hard or sustained. Got in a few of the "sprints" but otherwise kept it ez.

1.12.10

2010-01-14T07:58:00.001-08:00

Very EZ 3 mile run - Just ran around the neighborhood and walked some.

Time ~ 30minutes total

Figured I should run a little since I'm going to run on the relay for the Jetty-2-jetty Ultramarathon on Saturday. I haven't done a whole lot of running the past few months but i figured that I'd be able to put in a few miles since its a relay race. It should be fun, there will be 5 of us on the team and the distance is 35 miles. We'll be driving down to St. Augustine and swapping out all along the way.

1.11.10

2010-01-14T07:29:00.000-08:00

*off*

Took the day off from any riding - just chilled and did some cooking at home.

I did do some stretching and rolling on the Trigger Point Quadballer - this thing gets in DEEP!!

1.10.10

2010-01-11T10:36:00.000-08:00

Sunday ride - met up with Tony J. at the trails. Was cold again, so I opted to skip the ride to the trails and just drove there. Kind of lame, i know, but i didn't want my feet to hurt again. I think that is from riding on the road and having to deal with a cold headwind. Anyways, got in 5 south loops & 2 north E-trail loops. Pace was mellow.
Including CD, ended with right around 3hrs and 31 miles.

1.9.10

2010-01-11T10:33:00.000-08:00

Saturday ride - rode from house to Hannah Park for a few laps on the mtb. It was cold - mid 30's. Was wearing just about every piece of cold weather gear I could find. Did about 4 laps and then cruised home.
Total time was a little less than 3 hrs --> 2:52 and distance was right at 30 miles.

1.8.10

2010-01-11T10:32:00.000-08:00

Took Friday off from riding - Dave's birthday cocktail party at Capital Grille

1.7.10

2010-01-08T06:06:00.000-08:00

Trainer Ride
90 minutes as:
10 min WU
5 x 10 min (zone 3/4) [kept hr within zone 3 <140's> then over to zone 4 <150's>]
5 min recovery between intervals
10 min CD

1.6.10

2010-01-07T15:29:00.000-08:00

Trainer Ride

1 hr

20 min WU

30 min zone 3

10 min CD

1.5.10

2010-01-06T05:52:00.000-08:00

Trainer Ride
Total = 90 minutes
Did 10 min WU
3 x 20 minutes in Zone 3 (kept hr around 145)
5 min recovery between each
10 min CD

1.4.10

2010-01-05T05:44:00.000-08:00

Trainer Ride -
1 hr
EZ spin

1.1.10

2010-01-02T08:15:00.000-08:00

2:52

53.25 mi

wet, cold, windy - cut the Penney Farms ride short due to bad weather. Ended up just riding from J. Sweeney's house (Riverside area) to Greenbriar Road and back -- was a tough ride.

Garmin Connect -
Activity Details for
Untitled

12.16.09

2009-12-17T10:03:00.002-08:00

2hr 20min --> "Urban Assault" ride
Rode mtb on road with group. Total ~30 miles.

12.15.09

2009-12-17T10:03:00.001-08:00

off -didn't ride

12.14.09

2009-12-17T09:51:00.000-08:00

1 hr
Easy spin on trainer

12.13.09

2009-12-15T05:53:00.000-08:00

2 hrs

Easy ride on the road with Steph - super mellow ride. Rode through Nocatee and back. NO HARD EFFORTS - just spinning easily.

Week of 10.19 - 10.25

2009-10-22T10:56:00.000-07:00

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:

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.

Tallahassee Race Report

2009-10-19T08:25:00.000-07:00

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.

Off Season Update

2009-10-13T13:46:00.000-07:00

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!!

9.27.09 - Augusta 70.3 Race Report

2009-10-02T08:34:00.000-07:00

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.

9.26.09

2009-09-29T11:53:00.001-07:00

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

9.25.09

2009-09-29T11:48:00.000-07:00

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

9.24.09

2009-09-29T11:46:00.000-07:00

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

9.23.09

2009-09-29T11:42:00.000-07:00

** 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.

9.22.09

2009-09-29T11:40:00.000-07:00

(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.

9.21.09

2009-09-22T08:05:00.000-07:00

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

9.20.09

2009-09-21T06:40:00.000-07:00

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

* 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

2009-09-21T06:34:00.000-07:00

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

9.18.09

2009-09-21T06:33:00.001-07:00

** OFF DAY ** No HARD Training - Recovery
* Just walked with Steph for 30min around da 'hood.

9.17.09

2009-09-18T08:09:00.000-07:00

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

9.16.09

2009-09-17T05:43:00.000-07:00

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

9.15.09

2009-09-15T05:58:00.000-07:00

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

9.14.09

2009-09-15T05:31:00.001-07:00

PM - Recovery ride
* Did EZ spin with Steph -- all zone 1 - minimal effort - to Mickler's and back.

9.13.09

2009-09-15T05:17:00.000-07:00

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 **************

9.12.09

2009-09-15T05:12:00.000-07:00

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

9.11.09

2009-09-15T05:09:00.000-07:00

*off* Recovery Day - No workouts