4.10.10

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

4.3.10

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!!

3.27.10

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

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

* 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

9.13.09

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

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

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)

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.

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:

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

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

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

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