12,000 yds of swimming this week, 48.3 miles of running, 94 miles of riding, and 1:45 of weights. Today was a 60 mile ride with 4000' of vertical and I averaged 17.7 mph and 201 watts. I followed that up with an hour run where I covered 8.2 miles. My total training time for the week was 16:43. That's a new weekly record for swim yardage and it's only 10 miles short of my longest run week ever.
And I topped it all off today with a 10 minute ice bath. It was a little cold at first, but not bad and some people swear by them. We'll see how the legs feel tomorrow when I get back at the weekly routine.
Sunday, March 29, 2009
Wednesday, March 25, 2009
No Juice
No juice this morning on the hard spin / weights workout. It could have something to do with the fact that my swim-run yesterday was 3200 yards followed by 11.5 miles with some intensity. The batteries on my PowerTap were dying, but I only averaged ~180 watts for the workout. Granted, it has walking lunges, step-ups, platform jumps, and squat holds, too, but that's 10 watts lower than normal. Tomorrow is another 45 minute "warm-up" run, then weights, and then a ride at lunch. We'll see how the legs respond to more weights!
Tuesday, March 24, 2009
Goals
Last year at Vineman half, I felt pretty good about becoming a reasonably decent triathlete. I had cut 24 minutes off my time from the previous year, with 17 of that coming from the bike and about 4 more coming from the run. I was pretty happy, but at the same time, I felt like I would be physically capable of going faster. I think it was at that point when I mentally committed to putting my energy into improving significantly at long-course triathlon. So, as part of that, I started spending money!
I bought some PowerCranks, a PowerTap, and started looking for a new race bike with race wheels. But arguably, the most important investment was a coach. After working with a coach for 6 months, I *think* I am at a whole new level. I say I *think* because I have no multisport proof. I only have a couple of half-marathons to look at my running improvement. On not a whole lot of speedwork, I cut 6 minutes off my half-marathon time on the same course from one year to the next and cut 4 minutes off my PR. My swimming has improved by 10-15 seconds per 100 yds. I haven't done any races yet, but we'll see how I do in open water. I am not so sure about my biking; I have been doing a LOT of lower body weights and power intervals, etc., and I think, based on my PowerTap, have added about 30-40 watts to my threshold power although I haven't been officially tested since last August. Perhaps I will do that soon to see where I am at.
I think a lot of people that get hooked on triathlon dream of qualifying for Kona. I was certainly one of them. I know I have a tons to learn about doing IronMan triathlons, but I can say that Kona is a goal. Not a dream, but a goal. Reading about this guy qualifying has made me even more committed.
So let's look at that goal using the SMART theory. It is definitely Specific. It is definitely Measurable. Is it Attainable? Is it Realistic? As of now, I definitely have the mental commitment and am willing to put the work in. Based on recent progress I am going to say it is both Attainable and Realistic. Obviously I will see how much more realistic this August in Louisville. And finally, with respect to Timely, if I am going to qualify, I want to do it in my "current" age group, which means I have 5 years.
I am not fooling myself; I know it will take a lot of hard work for quite a while and I don’t expect it to be this year. I am not the most naturally gifted endurance athlete. I think I have a decent foundation of running from years of soccer, but I have only been cycling for a couple of years and swimming is an issue for me. Having said all that, I am willing to work hard to shoot for goals and I think over the long term, you only hit what you aim at so you should aim high.
To get there, I figure I’ve got to swim ~1:05, bike ~5:20 and run ~3:20. I think it’s physically possible and the thing that I can wrap my head around is that it’s roughly double my time at Vineman 70.3 last year. For the swim, I’ve already taken ~10-15 seconds per 100 off my pace, but I figure I need to get down to the 1:20 per 100 yd range in my sets to be able to swim 1:30-1:35 comfortably for an hour or so. So I need to take another 5-10 seconds off my 100 yd pace. For the bike, last year at Vineman, I averaged 21.0 for 56 miles, so I figure I’ve eventually got to get to that speed for the Ironman distance, but I know that will take a LOT of hard work on the bike. For the half-iron distance, I can go hard on the bike and still survive the run, but for the full-Iron distance, I need to be able to do that pace on the bike with an easy-modest effort. I will have to turn myself into a strong cyclist! For the run, I did a 1:39 at Vineman last year, but I think my running is as good as it has ever been (1:22 half marathon) on only 35-40 miles per week (so far, but that will obviously increase over time). We’ll see what I can do on triathlong runs this year at the various distances on various courses, but I don’t think a sub-3:30 Ironman marathon (eventually) is out of the question with some more hard work. I know I will have to learn to run tough in the last 10 miles, but it’s something I can at least imagine doing.
So after all that, there you have it. Kona is a goal.
I bought some PowerCranks, a PowerTap, and started looking for a new race bike with race wheels. But arguably, the most important investment was a coach. After working with a coach for 6 months, I *think* I am at a whole new level. I say I *think* because I have no multisport proof. I only have a couple of half-marathons to look at my running improvement. On not a whole lot of speedwork, I cut 6 minutes off my half-marathon time on the same course from one year to the next and cut 4 minutes off my PR. My swimming has improved by 10-15 seconds per 100 yds. I haven't done any races yet, but we'll see how I do in open water. I am not so sure about my biking; I have been doing a LOT of lower body weights and power intervals, etc., and I think, based on my PowerTap, have added about 30-40 watts to my threshold power although I haven't been officially tested since last August. Perhaps I will do that soon to see where I am at.
I think a lot of people that get hooked on triathlon dream of qualifying for Kona. I was certainly one of them. I know I have a tons to learn about doing IronMan triathlons, but I can say that Kona is a goal. Not a dream, but a goal. Reading about this guy qualifying has made me even more committed.
So let's look at that goal using the SMART theory. It is definitely Specific. It is definitely Measurable. Is it Attainable? Is it Realistic? As of now, I definitely have the mental commitment and am willing to put the work in. Based on recent progress I am going to say it is both Attainable and Realistic. Obviously I will see how much more realistic this August in Louisville. And finally, with respect to Timely, if I am going to qualify, I want to do it in my "current" age group, which means I have 5 years.
I am not fooling myself; I know it will take a lot of hard work for quite a while and I don’t expect it to be this year. I am not the most naturally gifted endurance athlete. I think I have a decent foundation of running from years of soccer, but I have only been cycling for a couple of years and swimming is an issue for me. Having said all that, I am willing to work hard to shoot for goals and I think over the long term, you only hit what you aim at so you should aim high.
To get there, I figure I’ve got to swim ~1:05, bike ~5:20 and run ~3:20. I think it’s physically possible and the thing that I can wrap my head around is that it’s roughly double my time at Vineman 70.3 last year. For the swim, I’ve already taken ~10-15 seconds per 100 off my pace, but I figure I need to get down to the 1:20 per 100 yd range in my sets to be able to swim 1:30-1:35 comfortably for an hour or so. So I need to take another 5-10 seconds off my 100 yd pace. For the bike, last year at Vineman, I averaged 21.0 for 56 miles, so I figure I’ve eventually got to get to that speed for the Ironman distance, but I know that will take a LOT of hard work on the bike. For the half-iron distance, I can go hard on the bike and still survive the run, but for the full-Iron distance, I need to be able to do that pace on the bike with an easy-modest effort. I will have to turn myself into a strong cyclist! For the run, I did a 1:39 at Vineman last year, but I think my running is as good as it has ever been (1:22 half marathon) on only 35-40 miles per week (so far, but that will obviously increase over time). We’ll see what I can do on triathlong runs this year at the various distances on various courses, but I don’t think a sub-3:30 Ironman marathon (eventually) is out of the question with some more hard work. I know I will have to learn to run tough in the last 10 miles, but it’s something I can at least imagine doing.
So after all that, there you have it. Kona is a goal.
Sunday, March 15, 2009
Race Report - Shamrock'n Half Marathon
Back in January, I ran a 1:23:58 at the Carlsbad Half Marathon. The Shamrock'n course is probably a little easier with only a few little hills and the only real x-factor being the wind. My expectations were pretty high as I have been running very well lately, even off the bike. The morning was pretty easy, we arrived early and I was able to use the restroom (peed several times), eat a banana and a Hammer gel and get a 5-10 minute warmup in. With just a few minutes before the start, I went over to the line and up to the front. My Carlsbad time would've put me in the top 15 compared to the Shamrock'n results from 2008 so I was excited for this race. Plus it was about 45 and overcast, which is really nice for a hard effort in a half-marathon.
The horn went off and I headed up the road. It was fairly crowded at the front and I had to pass quite a few people in the first mile. I was feeling pretty strong, but a little anxious about the run ahead. My goal pace was ~6:15, which is usually my 10K pace, but I wanted to see if I could hold that for a half-marathon. The first couple miles were pretty easy. I crossed the tower bridge and did the first little loop down the river. Around mile 3.5, the first woman passed me and about 20 seconds later, the 2nd woman passed me. One goal of mine for local races is to beat the first woman. For the record, I have never done it and it appeared I would not be able to this time either! They were both running quite well and I suspected they would go sub-1:20. I maintained my pace through miles 4, 5, and 6 through old town. I was starting to feel a bit fatigued, but was hanging on OK. Then back across the bridge and past the stadium again. Around mile 7, I saw the fam and got a little rush of adrenaline. It's always nice to see some familiar faces. I made the turn past the relay transition and headed over into West Sac. This part is an out and back by the river and can be a little windy. I was feeling more fatigued, but kept chugging along. I had my 2nd gel around mile 8, but didn't have any water to go with it and I think next time a do a half-marathon, I'll stick to one gel before and one during. I was also a little over-dressed, not needing my undershirt. I had a little bit of a side-stitch, but nothing too horrible. I made the turn-around and went up onto the levy. As I did, a small, older guy passed me. I tried to stay with him for a bit, but couldn't quite stay with him. I kept at it, but another guy passed me. I did manage to stay with him and ran behind him for the last couple of miles. Miles 10, 11, and 12 were OK; I was really tired at this point, but knowing you are almost done keeps you going. As we made it back to the stadium, around 12.5 miles, I passed the 2nd guy that went by me at mile 10. I looped up and around and down into the stadium, past the 13 mile marker and onto the warning track. I was hoping I could break 1:22 and knew I would be close, but didn't quite make it. I probably could've sprinted past the small, older guy that passed me 3 miles before, but decided there was no need. I cruised around left field and down the 3rd base line and crossed in 1:22:19 on the clock. My chip time was about a second less. Not bad at all!!! I was pretty happy having cut another minute and a half off my PR. The next goal may have to be sub 1:20, but that seems pretty ambitious!
That's me in the gray shirt and white hat crossing the line behind the old guy who passed me 3 miles before this. My split times were a little less consistent, but I hung on fairly well. I might've started a bit too hard, but I didn't completely fall off the cliff...
1 - 5:58 - 166
2 - 6:10 - 173
3 - 6:15 - 172
4 - 6:13 - 170
5 - 6:17 - 171
6 - 6:20 - 171
7 - 6:12 - 172
8 - skip (I always miss one mile marker!!)
9 - 12:37 - 169
10 - 6:26 - 169
11 - 6:26 - 169
12 - 6:21 - 171
13 - 6:21 - 174
last 0.1- 0:39 - 175
Total Time = 1:22:18
Avg Pace = 6:17 / mile
Avg/Max HR total = 169/177
Overall, I was quite happy. The legs held up fairly well and thus far, they are not feeling that bad after the race, either. We'll see how they feel tomorrow though and I have no idea what coach will have lined up for me this week!!
This race was a major early season goal and I cut 6 minutes off my time on this course from last year and lowered my half-marathon PR by quite a bit. It was 1:26 and is now 1:22. Some major new goals have been formulating in my head so more on that to come.
The horn went off and I headed up the road. It was fairly crowded at the front and I had to pass quite a few people in the first mile. I was feeling pretty strong, but a little anxious about the run ahead. My goal pace was ~6:15, which is usually my 10K pace, but I wanted to see if I could hold that for a half-marathon. The first couple miles were pretty easy. I crossed the tower bridge and did the first little loop down the river. Around mile 3.5, the first woman passed me and about 20 seconds later, the 2nd woman passed me. One goal of mine for local races is to beat the first woman. For the record, I have never done it and it appeared I would not be able to this time either! They were both running quite well and I suspected they would go sub-1:20. I maintained my pace through miles 4, 5, and 6 through old town. I was starting to feel a bit fatigued, but was hanging on OK. Then back across the bridge and past the stadium again. Around mile 7, I saw the fam and got a little rush of adrenaline. It's always nice to see some familiar faces. I made the turn past the relay transition and headed over into West Sac. This part is an out and back by the river and can be a little windy. I was feeling more fatigued, but kept chugging along. I had my 2nd gel around mile 8, but didn't have any water to go with it and I think next time a do a half-marathon, I'll stick to one gel before and one during. I was also a little over-dressed, not needing my undershirt. I had a little bit of a side-stitch, but nothing too horrible. I made the turn-around and went up onto the levy. As I did, a small, older guy passed me. I tried to stay with him for a bit, but couldn't quite stay with him. I kept at it, but another guy passed me. I did manage to stay with him and ran behind him for the last couple of miles. Miles 10, 11, and 12 were OK; I was really tired at this point, but knowing you are almost done keeps you going. As we made it back to the stadium, around 12.5 miles, I passed the 2nd guy that went by me at mile 10. I looped up and around and down into the stadium, past the 13 mile marker and onto the warning track. I was hoping I could break 1:22 and knew I would be close, but didn't quite make it. I probably could've sprinted past the small, older guy that passed me 3 miles before, but decided there was no need. I cruised around left field and down the 3rd base line and crossed in 1:22:19 on the clock. My chip time was about a second less. Not bad at all!!! I was pretty happy having cut another minute and a half off my PR. The next goal may have to be sub 1:20, but that seems pretty ambitious!
That's me in the gray shirt and white hat crossing the line behind the old guy who passed me 3 miles before this. My split times were a little less consistent, but I hung on fairly well. I might've started a bit too hard, but I didn't completely fall off the cliff...
1 - 5:58 - 166
2 - 6:10 - 173
3 - 6:15 - 172
4 - 6:13 - 170
5 - 6:17 - 171
6 - 6:20 - 171
7 - 6:12 - 172
8 - skip (I always miss one mile marker!!)
9 - 12:37 - 169
10 - 6:26 - 169
11 - 6:26 - 169
12 - 6:21 - 171
13 - 6:21 - 174
last 0.1- 0:39 - 175
Total Time = 1:22:18
Avg Pace = 6:17 / mile
Avg/Max HR total = 169/177
Overall, I was quite happy. The legs held up fairly well and thus far, they are not feeling that bad after the race, either. We'll see how they feel tomorrow though and I have no idea what coach will have lined up for me this week!!
This race was a major early season goal and I cut 6 minutes off my time on this course from last year and lowered my half-marathon PR by quite a bit. It was 1:26 and is now 1:22. Some major new goals have been formulating in my head so more on that to come.
Friday, March 13, 2009
Power
A pretty easy day today as I finish off a recovery week. Mostly because I was traveling for work this week, but I do have a half-marathon this weekend, too. So I did my 45 minute run this morning, covering a little over 6 miles and then at lunch, did a ride around the lake with the group from work. There is a section that we normally sprint called the bench. It took me about a minute today and I had a 483 watt average for about a minute. The scary thing is that's close to the power output that the pro cyclists do for an hour time trial!!! I did it for a minute.
This Sunday is Shamrock'n. Last year I was 35th overall with a 1:28 and change. This year I think I can do 5 minutes better and may have a shot at top ten overall. We'll see.
This Sunday is Shamrock'n. Last year I was 35th overall with a 1:28 and change. This year I think I can do 5 minutes better and may have a shot at top ten overall. We'll see.
Sunday, March 8, 2009
More Volume
In 2007, when leading up to IM Moo, in early March, I was up to about 10 hour training weeks with about 5000 yards of swimming, about 80-100 miles of riding, and 20-25 miles of running in any given week.
In the past 4 weeks with my new coach, I have surpassed 10,000 yards every week in the pool with the last week at 10,600; I have run 30, 35, 38, and 39 miles per week; and I have biked ~90-100 miles each week, but also done a significant amount of cycling-specific strength work on top of that. We'll see how the biking evolves, but so far in late February / early March, my total training time per week for the last 3 weeks has been 15:18, 14:42, and 15:36. In 2007, I had one week in April >15 hours because of an early season century ride, but otherwise didn't get up over 15 hours until June!! I've done 3 weeks in a row of ~15 hours and it's only March 8th! Definitely more volume. So far, my body has been responding well. I have been stretching more and trying to get around 7-8 hours of sleep a night, which I think is key.
Having said all that, I still think I have a long way to go to reach my rather lofty long term goals...
In the past 4 weeks with my new coach, I have surpassed 10,000 yards every week in the pool with the last week at 10,600; I have run 30, 35, 38, and 39 miles per week; and I have biked ~90-100 miles each week, but also done a significant amount of cycling-specific strength work on top of that. We'll see how the biking evolves, but so far in late February / early March, my total training time per week for the last 3 weeks has been 15:18, 14:42, and 15:36. In 2007, I had one week in April >15 hours because of an early season century ride, but otherwise didn't get up over 15 hours until June!! I've done 3 weeks in a row of ~15 hours and it's only March 8th! Definitely more volume. So far, my body has been responding well. I have been stretching more and trying to get around 7-8 hours of sleep a night, which I think is key.
Having said all that, I still think I have a long way to go to reach my rather lofty long term goals...
Sunday, March 1, 2009
A New Ride
Well, it's been a couple of weeks now and I'm settling in on the new ride! In keeping with my pattern this year of sparing no expense (not necessarily a good thing), I went for the 2008 Felt DA. It just felt too good to pass up and Joe got a pretty good deal on the '08 DA, so the 2009 B2 was only $200 less - that made the choice easier. I also went for a pair of 808s, so I am all set for the next several years (or decades)! Here are a couple of shots of it.
The more aggressive position actually feels pretty good. I did 3 hours on it yesterday and spent some time in the aero bars and the hardest part is my neck. It was a great workout - ~3300 feet of vertical over 56 miles and I averaged 18.4 mph and 202 watts. Then I hopped off the bike and did a 6.7 mile run averaging 7 minute miles with ~500 feet of hills on the run. Not bad! Based on how I'm feeling so far, I think if I did the Vineman half course now, I could break my PR by quite a bit, maybe even 15-20 minutes. My running off the bike seems to have improved and my swimming is WAY better, so now I just need to convert all the power/weight workouts I've been doing in the off-season into some sustained bike speed. I am really looking forward to fewer walking lunges and step-ups and more time on the road!
The more aggressive position actually feels pretty good. I did 3 hours on it yesterday and spent some time in the aero bars and the hardest part is my neck. It was a great workout - ~3300 feet of vertical over 56 miles and I averaged 18.4 mph and 202 watts. Then I hopped off the bike and did a 6.7 mile run averaging 7 minute miles with ~500 feet of hills on the run. Not bad! Based on how I'm feeling so far, I think if I did the Vineman half course now, I could break my PR by quite a bit, maybe even 15-20 minutes. My running off the bike seems to have improved and my swimming is WAY better, so now I just need to convert all the power/weight workouts I've been doing in the off-season into some sustained bike speed. I am really looking forward to fewer walking lunges and step-ups and more time on the road!
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