Good morning.
Well, I finally got out to Lake Michigan yesterday and swam in the new wetsuit. Got the suit on just fine and had one of the lifeguards zip me up.
I walked into the water and was shocked that it was not that cold.
I was at Ohio Street Beach and my swim would be taking me north, directly into the waves, chop and swells. The conditions were not ideal. As I walked to the beach I was watching the action of the water. What happens is the water is pushed from the north, hits the retaining wall and bounces off. It then hits new in-coming water and causes big swells, big dipity do's. So, I new this would be a challenge. I figure if I can swim in stuff like this I can swim in almost anything.
So, I started off once I got in deep enough water. I swam for 50-100 yards and stopped. I thought, "wow, this is going to be difficult." I started again and as I went I thought I was swimming into an endless pool. I decided to turn this swim into approx 100 yard intervals. I would go for a while and then stop to catch my bearings. Then I would start again. One minute I am going fine and the next a big swell would take you up and then down, the waves would hit you. Sometimes your arm would barely be out of the water for the next stroke. Swallowing water, yes. MMM good.
I actually had the thought that to try a swim like this without a wetsuit could possibly kill you.
So, I kept going. I would stop and look back from where I started and that lifeguard stand looked pretty darn far away. I went approx 1/2 mile in the choppy cauldron.
Time to turn around. This was much easier. Still, I had to deal with the action of the water which was pushing me towards the retaining wall. I had to swim on a slight diagonal to compensate.
The 1 mile swim with all it's starts and stops took me about 48 minutes. As I think about that time, it's really not all that bad considering the conditions.
It was hard to tell the speed benefits of the wetsuit, but, for sure, it's bouyancy kept me alive. I was never nervous during the open water swim. If I can swim in this and stay relaxed then I feel I can swim in anything.
I do look forward to a calm swim to see the speed benefits of the wetsuit though.
Today is a Brick workout with a 20 mile bike ride on the trainer followed by my long run. I may run 10.
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Saturday, May 29, 2010
Friday, May 28, 2010
The Passing Lane
Good morning.
Looks like a perfect weekend weather forcast for Chicago. Sunny every day with temps 78-89. Perfect!
I have to say that I had a fun swim yesterday morning. I got to X Sport Fitness and had to wait about 20 minutes for a swim lane. As I sat there waiting I would watch other people swimming. The guy in the far left lane was having a good workout. He was just going back and forth back and forth with a mission. He had a decent pace.
Finally I got a lane. I hop in the water which is usually slightly chilly and initial chills on my body calm down in a few seconds. I stand there getting acclimated and getting my Garmin ready to time me. I wait to start until the guy in the left lane is at the far end of the pool then I start my 500 yard warm up.
I focus on Total Immersion techniques as I go, concentrating on efficiency as I stroke. Shockingly as I swim I see the guy in the left lanes feet. I thought, "how can I catch this guy already?" I passed him so easily. He had 1/2 a pool length head start. My goal was not to catch him. I was still warming up. But, there I went, passed him like he was barely moving. Needless to say I was very surprised and happy that my swimming is baring fruit. I am getting faster, much faster. After my 500 yard warm up I did 5X100 speed averaging 1:45 per 100 and ended with 500 yards with the paddles.
Later in the day I went for an easy 6 mile run. I tried the Fast Twitch shoes. They are OK but I like the Luna Racers much more.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:31 0:09:00 1 0 9 9:31 9:00 5:36 124 131 0 101
2 0:08:31 0:08:24 1 14 0 8:31 8:24 6:13 129 137 0 92
3 0:07:58 0:07:58 1 0 0 7:58 7:58 6:01 135 138 0 92
4 0:08:19 0:08:19 1 0 0 8:19 8:19 6:35 132 137 0 89
5 0:08:02 0:07:59 1 0 5 8:02 7:59 6:29 134 141 0 90
6 0:07:55 0:07:57 1 0 8 7:55 7:57 6:43 140 143 0 93
7 0:00:09 0:00:09 0.02 0 0 8:20 7:57 7:22 142 142 0 2
Summary 0:50:28 0:49:46 6.02 14 21 8:23 8:16 5:36 132 143 0 559
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Looks like a perfect weekend weather forcast for Chicago. Sunny every day with temps 78-89. Perfect!
I have to say that I had a fun swim yesterday morning. I got to X Sport Fitness and had to wait about 20 minutes for a swim lane. As I sat there waiting I would watch other people swimming. The guy in the far left lane was having a good workout. He was just going back and forth back and forth with a mission. He had a decent pace.
Finally I got a lane. I hop in the water which is usually slightly chilly and initial chills on my body calm down in a few seconds. I stand there getting acclimated and getting my Garmin ready to time me. I wait to start until the guy in the left lane is at the far end of the pool then I start my 500 yard warm up.
I focus on Total Immersion techniques as I go, concentrating on efficiency as I stroke. Shockingly as I swim I see the guy in the left lanes feet. I thought, "how can I catch this guy already?" I passed him so easily. He had 1/2 a pool length head start. My goal was not to catch him. I was still warming up. But, there I went, passed him like he was barely moving. Needless to say I was very surprised and happy that my swimming is baring fruit. I am getting faster, much faster. After my 500 yard warm up I did 5X100 speed averaging 1:45 per 100 and ended with 500 yards with the paddles.
Later in the day I went for an easy 6 mile run. I tried the Fast Twitch shoes. They are OK but I like the Luna Racers much more.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:31 0:09:00 1 0 9 9:31 9:00 5:36 124 131 0 101
2 0:08:31 0:08:24 1 14 0 8:31 8:24 6:13 129 137 0 92
3 0:07:58 0:07:58 1 0 0 7:58 7:58 6:01 135 138 0 92
4 0:08:19 0:08:19 1 0 0 8:19 8:19 6:35 132 137 0 89
5 0:08:02 0:07:59 1 0 5 8:02 7:59 6:29 134 141 0 90
6 0:07:55 0:07:57 1 0 8 7:55 7:57 6:43 140 143 0 93
7 0:00:09 0:00:09 0.02 0 0 8:20 7:57 7:22 142 142 0 2
Summary 0:50:28 0:49:46 6.02 14 21 8:23 8:16 5:36 132 143 0 559
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Thursday, May 27, 2010
Staying Busy
Good morning.
The triathlons are getting closer. The tought of taper has actually entered my mind. How does one taper for a Tri? I don't think it needs to be as severe as a marathon taper. These are just thoughts for now.
The first tri is Bigfoot, June 27. That is not too far away.
I am still pondering about when I will do my first lake swim to try the wetsuit. My hesitation is about zipping up the wetsuit in the back. The instructions say to never do this yourself because you may damage the seal if not done correctly. Whatever, I may go today, tomorrow or this weekend. No rush. The water is not going anywhere.
Yesterday was weight training and then a really good 20 mile bike workout on the trainer.
Today is a morning swim and then a six mile run later. I may finally try the fast twitch shoes that I bought months ago.
Have a great day.
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
The triathlons are getting closer. The tought of taper has actually entered my mind. How does one taper for a Tri? I don't think it needs to be as severe as a marathon taper. These are just thoughts for now.
The first tri is Bigfoot, June 27. That is not too far away.
I am still pondering about when I will do my first lake swim to try the wetsuit. My hesitation is about zipping up the wetsuit in the back. The instructions say to never do this yourself because you may damage the seal if not done correctly. Whatever, I may go today, tomorrow or this weekend. No rush. The water is not going anywhere.
Yesterday was weight training and then a really good 20 mile bike workout on the trainer.
Today is a morning swim and then a six mile run later. I may finally try the fast twitch shoes that I bought months ago.
Have a great day.
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Wednesday, May 26, 2010
A Camel in Chicago
Good morning.
As I sit in my favorite worn brown leather chair I am watching the latest and cutest litter of kittens climbing up my back deck stairs and lookin at my dogs. These are Chicago wild alley cats. They reproduce all the time. Many of them like to hang out in my small, typical, Chicago lot back yard. They like to be under the deck. I actually like to see them. They are true survivors in all kinds of weather. The kittens are so cute.
After a great weekend of running 16 and biking 60 I decided to take Monday completely off. The only activity I did was walk the dogs and hit some golf balls. That time off made yesterday's workouts great.
I started yesterday with a morning swim workout of 1500 yards. I kept debating if I should swim in the pool or head to the lake with the wetsuit. I chose the pool only for times sake.
The swim consisted of a warmup which I like to slowly turn into a swim. What I mean is I start slowly and just build my pace with out stopping. So, I ended up swimming an initial 1000 yards in 19:45. I then did 5X100 speed work. My average 100 yard time was 1:45. Back in Dec/Jan my time for 100's was 1:58-2:00. Fifteen seconds increase in pace is a lot for 100 yards. I still want to get this in the upper 1:30's.
In the late afternoon when the heat was at it's strongest I went for my run. I love running in the heat. I dream about running in the heat during the winter. I think the Sun feels great and penetrating,healing. The temp was about 88 degrees with a slight breeze.
I decided to run 8 miles and just see how it would develop. It went well. As I ran sweat was poring off my V Team hat like someone left the faucet on. A terrific run and excellent heart rate:
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:08:40 0:08:37 1 0 7 8:40 8:37 5:45 123 136 0 91
2 0:08:13 0:08:14 1 14 0 8:13 8:14 5:04 138 145 0 98
3 0:07:54 0:07:53 1 0 0 7:54 7:53 5:52 143 148 0 97
4 0:07:52 0:07:53 1 0 18 7:52 7:53 6:00 145 148 0 97
5 0:07:28 0:07:28 1 19 0 7:28 7:28 4:49 145 151 0 93
6 0:07:46 0:07:47 1 0 4 7:46 7:47 6:32 151 154 0 99
7 0:07:42 0:07:42 1 0 0 7:42 7:42 5:26 -- -- 0 98
8 0:07:50 0:07:50 1 0 11 7:50 7:50 6:46 154 158 0 101
9 0:01:41 0:01:41 0.2 0 0 8:30 8:26 7:15 155 158 0 22
Summary 1:05:10 1:05:05 8.2 32 39 7:56 7:56 4:49 125 158 0 796
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
As I sit in my favorite worn brown leather chair I am watching the latest and cutest litter of kittens climbing up my back deck stairs and lookin at my dogs. These are Chicago wild alley cats. They reproduce all the time. Many of them like to hang out in my small, typical, Chicago lot back yard. They like to be under the deck. I actually like to see them. They are true survivors in all kinds of weather. The kittens are so cute.
After a great weekend of running 16 and biking 60 I decided to take Monday completely off. The only activity I did was walk the dogs and hit some golf balls. That time off made yesterday's workouts great.
I started yesterday with a morning swim workout of 1500 yards. I kept debating if I should swim in the pool or head to the lake with the wetsuit. I chose the pool only for times sake.
The swim consisted of a warmup which I like to slowly turn into a swim. What I mean is I start slowly and just build my pace with out stopping. So, I ended up swimming an initial 1000 yards in 19:45. I then did 5X100 speed work. My average 100 yard time was 1:45. Back in Dec/Jan my time for 100's was 1:58-2:00. Fifteen seconds increase in pace is a lot for 100 yards. I still want to get this in the upper 1:30's.
In the late afternoon when the heat was at it's strongest I went for my run. I love running in the heat. I dream about running in the heat during the winter. I think the Sun feels great and penetrating,healing. The temp was about 88 degrees with a slight breeze.
I decided to run 8 miles and just see how it would develop. It went well. As I ran sweat was poring off my V Team hat like someone left the faucet on. A terrific run and excellent heart rate:
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:08:40 0:08:37 1 0 7 8:40 8:37 5:45 123 136 0 91
2 0:08:13 0:08:14 1 14 0 8:13 8:14 5:04 138 145 0 98
3 0:07:54 0:07:53 1 0 0 7:54 7:53 5:52 143 148 0 97
4 0:07:52 0:07:53 1 0 18 7:52 7:53 6:00 145 148 0 97
5 0:07:28 0:07:28 1 19 0 7:28 7:28 4:49 145 151 0 93
6 0:07:46 0:07:47 1 0 4 7:46 7:47 6:32 151 154 0 99
7 0:07:42 0:07:42 1 0 0 7:42 7:42 5:26 -- -- 0 98
8 0:07:50 0:07:50 1 0 11 7:50 7:50 6:46 154 158 0 101
9 0:01:41 0:01:41 0.2 0 0 8:30 8:26 7:15 155 158 0 22
Summary 1:05:10 1:05:05 8.2 32 39 7:56 7:56 4:49 125 158 0 796
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Monday, May 24, 2010
Anniversary, Running & Riding
Good morning.
Hey, today is my wife and my 13th wedding anniversary. I'm a lucky guy!
Busy weekend with activities.
Saturday was long run day and I decided to go 16 miles along the lake. It was a great day to run. I felt great the whole way. I want to do these long runs once a week to maintain my endurance base. I read in one of my running periodicals that the endurance quotient needs to be maintained because it can slip away from you if you don't use it. They said speed gains stay with you longer. So, my pace was good and my heart rate stayed low for this effort.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:29 0:09:23 1 0 7 9:29 9:23 3:15 112 121 0 88
2 0:08:29 0:08:29 1 14 0 8:29 8:29 6:24 125 133 0 92
3 0:08:12 0:08:12 1 0 0 8:12 8:12 6:39 130 135 0 91
4 0:07:55 0:07:56 1 0 19 7:55 7:56 3:12 131 139 0 82
5 0:07:49 0:07:49 1 5 0 7:49 7:49 6:54 139 151 0 89
6 0:08:07 0:08:08 1 0 4 8:07 8:08 7:24 135 145 0 88
7 0:08:19 0:08:19 1 0 0 8:19 8:19 7:50 131 135 0 78
8 0:08:06 0:08:07 1 0 0 8:06 8:07 7:33 133 137 0 82
9 0:08:24 0:08:20 1 0 3 8:24 8:20 6:25 131 140 0 73
10 0:08:23 0:08:24 1 8 0 8:23 8:24 7:36 129 143 0 71
11 0:08:28 0:08:29 1 0 7 8:28 8:29 7:51 129 133 0 65
12 0:08:15 0:08:17 1 8 7 8:15 8:17 6:57 131 134 0 72
13 0:08:33 0:08:23 1 19 0 8:33 8:23 4:16 129 136 0 65
14 0:08:02 0:07:53 1 0 3 8:02 7:53 6:18 135 141 0 72
15 0:08:08 0:08:09 1 0 5 8:08 8:09 6:16 137 141 0 83
16 0:07:48 0:07:47 1 9 7 7:48 7:47 6:21 144 147 0 93
17 0:00:00 -- 0 0 0 --:-- 8:44 --:-- -- -- 0 0
Summary 2:12:36 2:12:05 16 64 62 8:17 8:15 3:12 131 151 0 1,284
--------------------------------------------------------------------------------------
Sunday was long bike ride day. My goal was 60 miles. Instead of riding on the lakefront path I decided to head north towards Highland Park. Ended up as far as Lake Forrest. I got the potential route from Get A Grip Cycles Facebook page. Along the way I pulled up along another biker and said, "hi, where ya heading?" He was doing the same route so we rode together.
Eventually we were on Sheridan road. This is a BEAUTIFUL route. You get to look left and right at all the mansions on Lake Michigan. It's a curvy road with some hills. It also takes you past Northwestern University.
It was interesting that there were many bikers on this route. Many groups. The towns you go through are, Evanston, Wilmette, Kenillworth, Winnetka, Glencoe, Highland Park, Highwood, and Lake Forrest. I will do this ride more often.
Once we got to Highland Park I told the guy I was riding with that I was going another way for a while. I wanted to push it a bit. He was just a bit slow. Not much, but never really pushed it.
Once I was on my own I was able to let the big dog eat. I have to say that riding indoors on the trainer really makes riding outside seem easy. It was actually easy to maintain a 100+ rpm cadence. On the trainer this can be difficult.
So, the ride ended up being 60 miles and my legs felt fine. The ride took 3:40:00 and burned around 4000 calories. I'm not going to put all the splits up here, too long.
I think I got too much sun and heat though. Not sure. I may be coming down with something or perhaps it is on it's way out of me. After the ride I just felt pooped all day. I did not let that stop me from going on a scooter ride with Beth. We hopped on our little Genuine Buddies and went towards the lake. We walked around Rush Street and went to the lake to people watch. Some interesting folks in this world.
Another exciting week awaits. Are you ready?
Edited by Silentrunner 5/24/2010 7:10 AM
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Hey, today is my wife and my 13th wedding anniversary. I'm a lucky guy!
Busy weekend with activities.
Saturday was long run day and I decided to go 16 miles along the lake. It was a great day to run. I felt great the whole way. I want to do these long runs once a week to maintain my endurance base. I read in one of my running periodicals that the endurance quotient needs to be maintained because it can slip away from you if you don't use it. They said speed gains stay with you longer. So, my pace was good and my heart rate stayed low for this effort.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:29 0:09:23 1 0 7 9:29 9:23 3:15 112 121 0 88
2 0:08:29 0:08:29 1 14 0 8:29 8:29 6:24 125 133 0 92
3 0:08:12 0:08:12 1 0 0 8:12 8:12 6:39 130 135 0 91
4 0:07:55 0:07:56 1 0 19 7:55 7:56 3:12 131 139 0 82
5 0:07:49 0:07:49 1 5 0 7:49 7:49 6:54 139 151 0 89
6 0:08:07 0:08:08 1 0 4 8:07 8:08 7:24 135 145 0 88
7 0:08:19 0:08:19 1 0 0 8:19 8:19 7:50 131 135 0 78
8 0:08:06 0:08:07 1 0 0 8:06 8:07 7:33 133 137 0 82
9 0:08:24 0:08:20 1 0 3 8:24 8:20 6:25 131 140 0 73
10 0:08:23 0:08:24 1 8 0 8:23 8:24 7:36 129 143 0 71
11 0:08:28 0:08:29 1 0 7 8:28 8:29 7:51 129 133 0 65
12 0:08:15 0:08:17 1 8 7 8:15 8:17 6:57 131 134 0 72
13 0:08:33 0:08:23 1 19 0 8:33 8:23 4:16 129 136 0 65
14 0:08:02 0:07:53 1 0 3 8:02 7:53 6:18 135 141 0 72
15 0:08:08 0:08:09 1 0 5 8:08 8:09 6:16 137 141 0 83
16 0:07:48 0:07:47 1 9 7 7:48 7:47 6:21 144 147 0 93
17 0:00:00 -- 0 0 0 --:-- 8:44 --:-- -- -- 0 0
Summary 2:12:36 2:12:05 16 64 62 8:17 8:15 3:12 131 151 0 1,284
--------------------------------------------------------------------------------------
Sunday was long bike ride day. My goal was 60 miles. Instead of riding on the lakefront path I decided to head north towards Highland Park. Ended up as far as Lake Forrest. I got the potential route from Get A Grip Cycles Facebook page. Along the way I pulled up along another biker and said, "hi, where ya heading?" He was doing the same route so we rode together.
Eventually we were on Sheridan road. This is a BEAUTIFUL route. You get to look left and right at all the mansions on Lake Michigan. It's a curvy road with some hills. It also takes you past Northwestern University.
It was interesting that there were many bikers on this route. Many groups. The towns you go through are, Evanston, Wilmette, Kenillworth, Winnetka, Glencoe, Highland Park, Highwood, and Lake Forrest. I will do this ride more often.
Once we got to Highland Park I told the guy I was riding with that I was going another way for a while. I wanted to push it a bit. He was just a bit slow. Not much, but never really pushed it.
Once I was on my own I was able to let the big dog eat. I have to say that riding indoors on the trainer really makes riding outside seem easy. It was actually easy to maintain a 100+ rpm cadence. On the trainer this can be difficult.
So, the ride ended up being 60 miles and my legs felt fine. The ride took 3:40:00 and burned around 4000 calories. I'm not going to put all the splits up here, too long.
I think I got too much sun and heat though. Not sure. I may be coming down with something or perhaps it is on it's way out of me. After the ride I just felt pooped all day. I did not let that stop me from going on a scooter ride with Beth. We hopped on our little Genuine Buddies and went towards the lake. We walked around Rush Street and went to the lake to people watch. Some interesting folks in this world.
Another exciting week awaits. Are you ready?
Edited by Silentrunner 5/24/2010 7:10 AM
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Saturday, May 22, 2010
The Bad and the Good
Good morning.
This Gulf oil leak is really starting to piss me off. How, in today's world, with all of our technological advances, not have prevented this disaster? Besides basically ruining the lives and careers of those whose livelihoods depend on an "oil free" ocean, I feel so bad for all of the innocent, beautiful wildlife that will be affected. What a shame.
I will not be going to a BP gas station for a very very long time. I also wish I knew of a good way to protest our own government's involvement.
On a good note, did you see the clip on TV yesterday or today of the man who found his gorilla in the wild? That is such a great, touching story. Actually brought tears to my eyes. I have to admit that I like animals more than most people.
Workouts are going well. Yesterday was a swim and bike day. My swimming is really improving and I am definitely feeling much stronger in the water. Doing swim intervals can really get your heart rate up there. The swim workout consisted of a 500 yard warmup in which I slowly increased my pace as I went. That took 9:35.
Next was a 500 yard swim with paddles. This is like a swim strength workout. The paddles are on each hand and are bigger than your hand. With each swim stroke there is resistance on the pull phase. This strengthens your lats and your pull through the H2O. This took 9:37.
The remaining 500 yards were a 5X100 speed session. I am consistently swimming each 100 yards in approx 1:45. When I first started this adventure in December my 100 yard time was 1:59. A solid improvement.
Later in the day was another 20 miles on the bike trainer.
Today I am looking forward to a long run. My thoughts are 13-16 miles. I want to keep my endurance base.
Tomorrow will be a long bike ride of 56 miles or more.
The wetsuit fit well.
Edited by Silentrunner 5/22/2010 7:39 AM
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
This Gulf oil leak is really starting to piss me off. How, in today's world, with all of our technological advances, not have prevented this disaster? Besides basically ruining the lives and careers of those whose livelihoods depend on an "oil free" ocean, I feel so bad for all of the innocent, beautiful wildlife that will be affected. What a shame.
I will not be going to a BP gas station for a very very long time. I also wish I knew of a good way to protest our own government's involvement.
On a good note, did you see the clip on TV yesterday or today of the man who found his gorilla in the wild? That is such a great, touching story. Actually brought tears to my eyes. I have to admit that I like animals more than most people.
Workouts are going well. Yesterday was a swim and bike day. My swimming is really improving and I am definitely feeling much stronger in the water. Doing swim intervals can really get your heart rate up there. The swim workout consisted of a 500 yard warmup in which I slowly increased my pace as I went. That took 9:35.
Next was a 500 yard swim with paddles. This is like a swim strength workout. The paddles are on each hand and are bigger than your hand. With each swim stroke there is resistance on the pull phase. This strengthens your lats and your pull through the H2O. This took 9:37.
The remaining 500 yards were a 5X100 speed session. I am consistently swimming each 100 yards in approx 1:45. When I first started this adventure in December my 100 yard time was 1:59. A solid improvement.
Later in the day was another 20 miles on the bike trainer.
Today I am looking forward to a long run. My thoughts are 13-16 miles. I want to keep my endurance base.
Tomorrow will be a long bike ride of 56 miles or more.
The wetsuit fit well.
Edited by Silentrunner 5/22/2010 7:39 AM
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Friday, May 21, 2010
Take A Deep Breath...Exhale
Good morning.
Lately I have been fixated on the happenings of the stock market and all of the various headwinds effecting it. It is amazing how fast the market can change in value and sentiment. It's in difficult and volitile times like this that I truely serve my clients best. I like to manage emotions and expectations and try to keep the big picture in mind.
It seems everybody is so fixated on daily market fluctuations. I understand that. But, I remember when I started my journey in this career way back in 1984 we actually spoke of, "investing." We would look down the road and plan for an outcome, whether that be retirement, college planning, etc.
It's times like this that make dollar cost averaging so useful. I know the market may scare you and make you wonder what to do. It's times like this that you really need a good financial consultant to help you stay focused and make appropriate financial decisions.
My workouts continue to go well. Wednesday I had an excellent swim speed session. I am getting faster. My coach gave me some drill ideas and I implimented them. One big change was reducing rest time between sets. For example, I would swim a hard 100 yards and then rest only 20 seconds and do another 100 yds, over and over again. It is a great workout. Maintaining that speed your last set is tough.
Yesterday I decided to run 11 miles and that went well. My stats will only show 10.38 miles and that's because I did not turn the Garmin on after a traffic light. The heart rate data looked good at the effort and the humidity.
My wet suit arrived yesterday and I am so surprised and how soft the rubber is. It feels like very high quality leather. Soft and supple. I will try it on later today.
Back to work.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:08:58 0:08:56 1 9 8 8:58 8:56 5:44 120 132 0 91
2 0:08:04 0:07:50 1 0 0 8:04 7:50 5:28 135 139 0 95
3 0:07:49 0:07:44 1 6 7 7:49 7:44 6:14 135 142 0 87
4 0:07:48 0:07:49 1 0 12 7:48 7:49 3:15 141 147 0 92
5 0:07:31 0:07:31 1 10 10 7:31 7:31 6:38 144 153 0 92
6 0:07:33 0:07:33 1 16 0 7:33 7:33 6:23 149 153 0 95
7 0:07:27 0:07:27 1 0 0 7:27 7:27 5:46 150 156 0 92
8 0:07:50 0:07:51 1 4 0 7:50 7:51 6:09 148 153 0 97
9 0:07:41 0:07:42 1 0 3 7:41 7:42 5:21 146 154 0 92
10 0:07:40 0:07:40 1 0 10 7:40 7:40 7:02 151 155 0 97
11 0:03:15 0:03:16 0.38 0 0 8:33 8:33 7:27 144 151 0 36
Summary 1:21:41 1:21:19 10.38 45 51 7:52 7:49 3:15 141 156 0 966
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Lately I have been fixated on the happenings of the stock market and all of the various headwinds effecting it. It is amazing how fast the market can change in value and sentiment. It's in difficult and volitile times like this that I truely serve my clients best. I like to manage emotions and expectations and try to keep the big picture in mind.
It seems everybody is so fixated on daily market fluctuations. I understand that. But, I remember when I started my journey in this career way back in 1984 we actually spoke of, "investing." We would look down the road and plan for an outcome, whether that be retirement, college planning, etc.
It's times like this that make dollar cost averaging so useful. I know the market may scare you and make you wonder what to do. It's times like this that you really need a good financial consultant to help you stay focused and make appropriate financial decisions.
My workouts continue to go well. Wednesday I had an excellent swim speed session. I am getting faster. My coach gave me some drill ideas and I implimented them. One big change was reducing rest time between sets. For example, I would swim a hard 100 yards and then rest only 20 seconds and do another 100 yds, over and over again. It is a great workout. Maintaining that speed your last set is tough.
Yesterday I decided to run 11 miles and that went well. My stats will only show 10.38 miles and that's because I did not turn the Garmin on after a traffic light. The heart rate data looked good at the effort and the humidity.
My wet suit arrived yesterday and I am so surprised and how soft the rubber is. It feels like very high quality leather. Soft and supple. I will try it on later today.
Back to work.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:08:58 0:08:56 1 9 8 8:58 8:56 5:44 120 132 0 91
2 0:08:04 0:07:50 1 0 0 8:04 7:50 5:28 135 139 0 95
3 0:07:49 0:07:44 1 6 7 7:49 7:44 6:14 135 142 0 87
4 0:07:48 0:07:49 1 0 12 7:48 7:49 3:15 141 147 0 92
5 0:07:31 0:07:31 1 10 10 7:31 7:31 6:38 144 153 0 92
6 0:07:33 0:07:33 1 16 0 7:33 7:33 6:23 149 153 0 95
7 0:07:27 0:07:27 1 0 0 7:27 7:27 5:46 150 156 0 92
8 0:07:50 0:07:51 1 4 0 7:50 7:51 6:09 148 153 0 97
9 0:07:41 0:07:42 1 0 3 7:41 7:42 5:21 146 154 0 92
10 0:07:40 0:07:40 1 0 10 7:40 7:40 7:02 151 155 0 97
11 0:03:15 0:03:16 0.38 0 0 8:33 8:33 7:27 144 151 0 36
Summary 1:21:41 1:21:19 10.38 45 51 7:52 7:49 3:15 141 156 0 966
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Wednesday, May 19, 2010
The Evolution Continues
Good morning.
Triathlon training continues to go well. Yesterday was a biking and running day. Not a brick day but two workout separated by a few hours. I biked 20 miles on the trainer at a good hard effort. My legs felt that workout and were comfortably tired afterwards. That tired feeling that you notice later in the day when walking around. You can feel the quads flex and think hmm must have been a good workout.
I enjoy the fact that I do have an indoor trainer because it allows me to ride whenever I want. Much less of a hassle than fighting car traffic. It is a very intense focus on pedaling. No coasting. Just pedal, pedal, pedal. Doing intervals is fun also. Getting the cadence up over 100rpm's and maintaining that for a length of time will get your heart rate up there and the sweat will pour off of you.
Later in the day I went for a 6 mile run on tired legs. At the start of this run my legs almost felt like they did with my brick workout. It took a little while for them to find the running muscles. But, once they did I was off to the races. Cariovascular wise I am in pretty good shape. I feel like I can push and push and push. I hold back some to be prudent. My heart rate got pretty high in the last few miles with readings of 169/170 average. My highs were up there as well. Jim Lentz and I have been wondering what my max heart rate is. Well, this gives me more of an idea. I was actually happy to see these numbers.
I guess this was my speed run for the week:
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:08:44 0:08:40 1 0 7 8:44 8:40 5:06 119 131 0 88
2 0:07:42 0:07:43 1 13 0 7:42 7:43 5:20 138 147 0 92
3 0:07:11 0:07:11 1 0 0 7:11 7:11 5:39 148 158 0 89
4 0:06:50 0:06:47 1 0 0 6:50 6:47 5:33 157 179 0 87
5 0:07:25 0:07:19 1 0 5 7:25 7:19 6:24 169 214 0 81
6 0:07:08 0:07:05 1 0 9 7:08 7:05 6:24 169 191 0 80
7 0:01:10 0:01:09 0.16 0 0 7:11 7:03 6:44 172 176 0 15
Summary 0:46:13 0:45:54 6.16 13 21 7:30 7:26 5:06 149 214 0 532
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Triathlon training continues to go well. Yesterday was a biking and running day. Not a brick day but two workout separated by a few hours. I biked 20 miles on the trainer at a good hard effort. My legs felt that workout and were comfortably tired afterwards. That tired feeling that you notice later in the day when walking around. You can feel the quads flex and think hmm must have been a good workout.
I enjoy the fact that I do have an indoor trainer because it allows me to ride whenever I want. Much less of a hassle than fighting car traffic. It is a very intense focus on pedaling. No coasting. Just pedal, pedal, pedal. Doing intervals is fun also. Getting the cadence up over 100rpm's and maintaining that for a length of time will get your heart rate up there and the sweat will pour off of you.
Later in the day I went for a 6 mile run on tired legs. At the start of this run my legs almost felt like they did with my brick workout. It took a little while for them to find the running muscles. But, once they did I was off to the races. Cariovascular wise I am in pretty good shape. I feel like I can push and push and push. I hold back some to be prudent. My heart rate got pretty high in the last few miles with readings of 169/170 average. My highs were up there as well. Jim Lentz and I have been wondering what my max heart rate is. Well, this gives me more of an idea. I was actually happy to see these numbers.
I guess this was my speed run for the week:
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:08:44 0:08:40 1 0 7 8:44 8:40 5:06 119 131 0 88
2 0:07:42 0:07:43 1 13 0 7:42 7:43 5:20 138 147 0 92
3 0:07:11 0:07:11 1 0 0 7:11 7:11 5:39 148 158 0 89
4 0:06:50 0:06:47 1 0 0 6:50 6:47 5:33 157 179 0 87
5 0:07:25 0:07:19 1 0 5 7:25 7:19 6:24 169 214 0 81
6 0:07:08 0:07:05 1 0 9 7:08 7:05 6:24 169 191 0 80
7 0:01:10 0:01:09 0.16 0 0 7:11 7:03 6:44 172 176 0 15
Summary 0:46:13 0:45:54 6.16 13 21 7:30 7:26 5:06 149 214 0 532
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Monday, May 17, 2010
Bricks Are Fun
Good morning.
Pretty nice weekend in Chicago. The weather people really can't even be that accurate on the next day's forcast. Yesterday was supposed to be cloudy all day. It ended up being sunny all day. How can you miss that? Oh well, I was happily surprised as I prefer Sun.
After communicating with my coach I decided to skip the Chicago Spring Half Marathon. She asked me if this race was an, A, B, C or D grade race. That got me thinking. After pondering about this I gave the Chicago Spring Half Marathon a, C/D grade. I decided with many more important races on the horizon why should I push it so soon after Boston on a C/D race. So, I slept in a bit and stayed home yesterday.
I also graded my remaining races and triathlons to keep priorities straight, in my mind. With all the time and effort I have put into triathlon training, they are extremely important. I would hate to miss my main Ironman event because of injury in a less important event.
My graded events are:
A
Steelhead Half Ironman, Chicago Marathon
B
Bigfoot Tri, Chicago Tri, Chicago Half Marathon
C
13.1 Half Marathon
Grading the events tends to keep me more focused and my priorities in check.
Since I stayed home Sunday I decided to do my first official BRICK.
I decided to ride the bike indoors on the trainer and get in a good solid 20 miler. I felt like sweating a lot. I organized my running clothes near the bike so I could quickly change after the bike workout.
I rode the bike for 20 in approx 1:10:00 and immediately changed into my running stuff and headed out the door for an un-determined distance. But, in the back of my mind I was shooting for 6 miles.
My T1 time was about 2/3 minutes.
As the run started my legs felt stiff and like little sausages. That soon cleared up after about 3/4 to 1 mile. After that it was time to sail. The legs got some life and my run times really started clicking. I was pleasantly surprised at how fast I could run. I would categorize this first Brick as a success. My run stats follow:
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:13 0:09:10 1 0 8 9:13 9:10 6:59 124 135 0 96
2 0:08:07 0:08:02 1 14 0 8:07 8:02 6:43 135 144 0 94
3 0:07:35 0:07:37 1 0 0 7:35 7:37 6:19 142 149 0 91
4 0:07:32 0:07:33 1 0 0 7:32 7:33 5:48 147 151 0 94
5 0:07:35 0:07:35 1 0 6 7:36 7:35 5:59 152 156 0 98
6 0:07:22 0:07:20 1 0 8 7:22 7:20 5:25 155 161 0 96
7 0:00:01 0:00:02 0 0 0 9:21 9:36 6:07 158 158 0 0
Summary 0:47:29 0:47:19 6 14 22 7:54 7:52 5:25 141 161 0 569
Edited by Silentrunner 5/17/2010 7:08 AM
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Pretty nice weekend in Chicago. The weather people really can't even be that accurate on the next day's forcast. Yesterday was supposed to be cloudy all day. It ended up being sunny all day. How can you miss that? Oh well, I was happily surprised as I prefer Sun.
After communicating with my coach I decided to skip the Chicago Spring Half Marathon. She asked me if this race was an, A, B, C or D grade race. That got me thinking. After pondering about this I gave the Chicago Spring Half Marathon a, C/D grade. I decided with many more important races on the horizon why should I push it so soon after Boston on a C/D race. So, I slept in a bit and stayed home yesterday.
I also graded my remaining races and triathlons to keep priorities straight, in my mind. With all the time and effort I have put into triathlon training, they are extremely important. I would hate to miss my main Ironman event because of injury in a less important event.
My graded events are:
A
Steelhead Half Ironman, Chicago Marathon
B
Bigfoot Tri, Chicago Tri, Chicago Half Marathon
C
13.1 Half Marathon
Grading the events tends to keep me more focused and my priorities in check.
Since I stayed home Sunday I decided to do my first official BRICK.
I decided to ride the bike indoors on the trainer and get in a good solid 20 miler. I felt like sweating a lot. I organized my running clothes near the bike so I could quickly change after the bike workout.
I rode the bike for 20 in approx 1:10:00 and immediately changed into my running stuff and headed out the door for an un-determined distance. But, in the back of my mind I was shooting for 6 miles.
My T1 time was about 2/3 minutes.
As the run started my legs felt stiff and like little sausages. That soon cleared up after about 3/4 to 1 mile. After that it was time to sail. The legs got some life and my run times really started clicking. I was pleasantly surprised at how fast I could run. I would categorize this first Brick as a success. My run stats follow:
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:13 0:09:10 1 0 8 9:13 9:10 6:59 124 135 0 96
2 0:08:07 0:08:02 1 14 0 8:07 8:02 6:43 135 144 0 94
3 0:07:35 0:07:37 1 0 0 7:35 7:37 6:19 142 149 0 91
4 0:07:32 0:07:33 1 0 0 7:32 7:33 5:48 147 151 0 94
5 0:07:35 0:07:35 1 0 6 7:36 7:35 5:59 152 156 0 98
6 0:07:22 0:07:20 1 0 8 7:22 7:20 5:25 155 161 0 96
7 0:00:01 0:00:02 0 0 0 9:21 9:36 6:07 158 158 0 0
Summary 0:47:29 0:47:19 6 14 22 7:54 7:52 5:25 141 161 0 569
Edited by Silentrunner 5/17/2010 7:08 AM
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Saturday, May 15, 2010
To Race or not To Race, That is The Question.
Decided to go for a run today and see how the hip felt. It went pretty good and I went 8 miles. I still don't know what I am going to do about tomorrows race. I will monitor how my hip complex feels for the rest of the day and then decide.
Time to stretch. Heart rate looks good.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:35 0:09:26 1 0 7 9:36 9:26 8:02 117 129 0 94
2 0:08:38 0:08:37 1 14 0 8:38 8:37 7:09 125 135 0 90
3 0:08:15 0:08:04 1 0 0 8:15 8:04 7:28 129 137 0 87
4 0:08:29 0:08:27 1 0 15 8:29 8:27 7:05 128 132 0 89
5 0:08:23 0:08:25 1 16 0 8:23 8:25 7:10 131 136 0 90
6 0:08:33 0:08:29 1 0 2 8:33 8:29 6:52 130 139 0 85
7 0:08:37 0:08:33 1 0 5 8:37 8:33 7:28 129 137 0 74
8 0:08:24 0:08:25 1 0 7 8:24 8:25 7:46 134 141 0 88
9 0:00:18 0:00:18 0.04 0 0 8:20 8:12 8:32 130 131 0 3
Summary 1:09:17 1:08:44 8.04 30 36 8:37 8:33 6:52 127 141 0 700
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Time to stretch. Heart rate looks good.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:35 0:09:26 1 0 7 9:36 9:26 8:02 117 129 0 94
2 0:08:38 0:08:37 1 14 0 8:38 8:37 7:09 125 135 0 90
3 0:08:15 0:08:04 1 0 0 8:15 8:04 7:28 129 137 0 87
4 0:08:29 0:08:27 1 0 15 8:29 8:27 7:05 128 132 0 89
5 0:08:23 0:08:25 1 16 0 8:23 8:25 7:10 131 136 0 90
6 0:08:33 0:08:29 1 0 2 8:33 8:29 6:52 130 139 0 85
7 0:08:37 0:08:33 1 0 5 8:37 8:33 7:28 129 137 0 74
8 0:08:24 0:08:25 1 0 7 8:24 8:25 7:46 134 141 0 88
9 0:00:18 0:00:18 0.04 0 0 8:20 8:12 8:32 130 131 0 3
Summary 1:09:17 1:08:44 8.04 30 36 8:37 8:33 6:52 127 141 0 700
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Friday, May 14, 2010
Listening To My Body
Good afternoon.
My hip is slowly improving. But, it might not be ready for a good 1/2 marathon effort on Sunday. I truely believe this is a running niggle and not caused by swimming, biking or elliptical. In fact, those exercises to not bother me at all.
This niggle is near the upper back hip bone near the waist and glut area. It probably is something muscular that needs to mend. I currently have extremely minimal sensation of pain. Perhaps a 1 on a scale of 1-10. I would net even call it pain. But, I have not run in two days and am letting it heal. I do not want to come back to running to soon and injure it more.
If I did not have a race on Sunday I would not even let this thing bother me. I really wanted to run this 1/2 marathon. But, keeping the big picture in perspective, Boston was still only a little over 3 weeks ago. It seems longer to me. Perhaps it is to soon to give a kick ass effort in a 1/2 marathon. Perhaps my body is protecting me from greater injury. I will listen to my body. MIND OVER MYSELF.
I have so many other events to look forward to. I have another 1/2 marathon on June 13. I also have other races and triathlons to prepare for. So, perhaps I will stick to the pool, bike and elliptical a little longer. I will play this by ear. I may try a short run tomorrow and see how I feel. I may not. One must be fluid with these things.
I will say this, my legs feel awesome and strong. They have recovered from the Boston training and the race itself. I can't wait to let them free again.
Yesterdy I ended up weight training and doing 5 miles on the elliptical. No hip pain.
Today is a swim and bike day. I swam earlier today and did 1500 yards with 500 warm up, 500 speed of 5X100 and then 500 technique. For the week this was the most swimming to date with 6000 yards or 3.4 miles.
Do you remember when I first started this triathlon/swimming adventure in December? I used to complain about breathing difficulties. Those are history. I swam 2500 yards in 54 minutes on Wednesday and when done was not even breathing hard. So, I feel like I've come a long way in the pool.
I will get on the bike in the basement on the trainer shortly and workout for 20 miles.
The bike does not cause hip pain.
I have learned a lot in this training journey. Niggles and pains come and go. But, there are times to be careful.
There are times to have, "MIND OVER MYSELF."
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
My hip is slowly improving. But, it might not be ready for a good 1/2 marathon effort on Sunday. I truely believe this is a running niggle and not caused by swimming, biking or elliptical. In fact, those exercises to not bother me at all.
This niggle is near the upper back hip bone near the waist and glut area. It probably is something muscular that needs to mend. I currently have extremely minimal sensation of pain. Perhaps a 1 on a scale of 1-10. I would net even call it pain. But, I have not run in two days and am letting it heal. I do not want to come back to running to soon and injure it more.
If I did not have a race on Sunday I would not even let this thing bother me. I really wanted to run this 1/2 marathon. But, keeping the big picture in perspective, Boston was still only a little over 3 weeks ago. It seems longer to me. Perhaps it is to soon to give a kick ass effort in a 1/2 marathon. Perhaps my body is protecting me from greater injury. I will listen to my body. MIND OVER MYSELF.
I have so many other events to look forward to. I have another 1/2 marathon on June 13. I also have other races and triathlons to prepare for. So, perhaps I will stick to the pool, bike and elliptical a little longer. I will play this by ear. I may try a short run tomorrow and see how I feel. I may not. One must be fluid with these things.
I will say this, my legs feel awesome and strong. They have recovered from the Boston training and the race itself. I can't wait to let them free again.
Yesterdy I ended up weight training and doing 5 miles on the elliptical. No hip pain.
Today is a swim and bike day. I swam earlier today and did 1500 yards with 500 warm up, 500 speed of 5X100 and then 500 technique. For the week this was the most swimming to date with 6000 yards or 3.4 miles.
Do you remember when I first started this triathlon/swimming adventure in December? I used to complain about breathing difficulties. Those are history. I swam 2500 yards in 54 minutes on Wednesday and when done was not even breathing hard. So, I feel like I've come a long way in the pool.
I will get on the bike in the basement on the trainer shortly and workout for 20 miles.
The bike does not cause hip pain.
I have learned a lot in this training journey. Niggles and pains come and go. But, there are times to be careful.
There are times to have, "MIND OVER MYSELF."
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Thursday, May 13, 2010
Wetsuit Shopping
Good morning.
As positive as I try to be there are certain things I really hate. One of those is biting my lip as I chew gum. Then that spot swells and you bite it some more. I hate that.
OK! Got that out of the way.
Workout are proceeding well. I also have been shopping for a wetsuit. Yes, it's time to begin thinking and preparing to jump into frigid Lake Michigan. The water temp is 57 degrees. Still, I must be able to handle that challenge.
The wetsuit I am going to buy is the Xterra Vector Pro. This is a company that makes excellent wetsuits and they only are available online, ie., no in store purchases. This allows them to sell a great product at great prices. I spoke to the owner yesterday and he gave me such a terrific discount that the sale was made. They also have a 30 day money back guarantee policy. You are allowed to swim in the wetsuit and if for any reason you do not like it you can return for a full refund. So, I will try it.
Tuesday I had a nice six mile run. Afterwards my left hip hurt a bit. It also hurt yesterday. So, I am resting the hip and not running for a couple/few days. After not running yesterday it feels better but not 100%. I will not run today and may take a couple more running days off to let this heal. I want to be able to run the half marathon on Sunday. If I do not feel it is wise to run on Sunday then I won't do it. No big deal. Must keep the focus on staying healthy and not risking serious injury.
I "am" listening to my body.
Yesterday was an excellent swim and bike day. I decided to do a long continuous swim and went 2500 yards or 1.4 miles in 54 minutes. I was not racing but just swimming along and working on my technique. After the main long swim I decided to swim another 500 yards and make it an even 3000 yards for the day.
Later in the day I got on the bike in the basement on the trainer and sweated my rear end off going 20 miles. The trainer is a great tool and is harder than riding outside. There is no coasting on the trainer. It's all pedaling all the time. Love it.
My Tuesday run:
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:31 0:08:57 1 0 8 9:31 8:57 1:38 116 128 0 91
2 0:08:26 0:08:23 1 13 0 8:26 8:23 6:46 123 130 0 83
3 0:08:28 0:08:29 1 0 0 8:28 8:29 6:15 120 127 0 78
4 0:08:19 0:08:14 1 0 0 8:19 8:14 7:01 123 128 0 79
5 0:08:01 0:08:02 1 0 5 8:01 8:02 6:35 130 140 0 84
6 0:07:22 0:07:22 1 0 7 7:22 7:22 6:02 141 153 0 88
7 0:00:16 0:00:15 0.04 0 0 7:04 6:29 6:38 152 153 0 3
Summary 0:50:26 0:49:42 6.04 13 19 8:21 8:13 1:38 125 153 0 506
Today is a weight training day. Perhaps no leg stuff. Don't know yet. I may get on the elliptical. I will see.
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
As positive as I try to be there are certain things I really hate. One of those is biting my lip as I chew gum. Then that spot swells and you bite it some more. I hate that.
OK! Got that out of the way.
Workout are proceeding well. I also have been shopping for a wetsuit. Yes, it's time to begin thinking and preparing to jump into frigid Lake Michigan. The water temp is 57 degrees. Still, I must be able to handle that challenge.
The wetsuit I am going to buy is the Xterra Vector Pro. This is a company that makes excellent wetsuits and they only are available online, ie., no in store purchases. This allows them to sell a great product at great prices. I spoke to the owner yesterday and he gave me such a terrific discount that the sale was made. They also have a 30 day money back guarantee policy. You are allowed to swim in the wetsuit and if for any reason you do not like it you can return for a full refund. So, I will try it.
Tuesday I had a nice six mile run. Afterwards my left hip hurt a bit. It also hurt yesterday. So, I am resting the hip and not running for a couple/few days. After not running yesterday it feels better but not 100%. I will not run today and may take a couple more running days off to let this heal. I want to be able to run the half marathon on Sunday. If I do not feel it is wise to run on Sunday then I won't do it. No big deal. Must keep the focus on staying healthy and not risking serious injury.
I "am" listening to my body.
Yesterday was an excellent swim and bike day. I decided to do a long continuous swim and went 2500 yards or 1.4 miles in 54 minutes. I was not racing but just swimming along and working on my technique. After the main long swim I decided to swim another 500 yards and make it an even 3000 yards for the day.
Later in the day I got on the bike in the basement on the trainer and sweated my rear end off going 20 miles. The trainer is a great tool and is harder than riding outside. There is no coasting on the trainer. It's all pedaling all the time. Love it.
My Tuesday run:
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:31 0:08:57 1 0 8 9:31 8:57 1:38 116 128 0 91
2 0:08:26 0:08:23 1 13 0 8:26 8:23 6:46 123 130 0 83
3 0:08:28 0:08:29 1 0 0 8:28 8:29 6:15 120 127 0 78
4 0:08:19 0:08:14 1 0 0 8:19 8:14 7:01 123 128 0 79
5 0:08:01 0:08:02 1 0 5 8:01 8:02 6:35 130 140 0 84
6 0:07:22 0:07:22 1 0 7 7:22 7:22 6:02 141 153 0 88
7 0:00:16 0:00:15 0.04 0 0 7:04 6:29 6:38 152 153 0 3
Summary 0:50:26 0:49:42 6.04 13 19 8:21 8:13 1:38 125 153 0 506
Today is a weight training day. Perhaps no leg stuff. Don't know yet. I may get on the elliptical. I will see.
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Tuesday, May 11, 2010
Ho Hum Easy Day
Good morning.
Yesterday was a swimming and recovery elliptical day.
I swam 2050 yards. The first 1000 yards was a warm up that I just kept swimming. After that I put on the paddles for your hands that make it hard to pull through the water. These help to build arm and torso strength. I alternated 100 yards with and without and did this for 500 yards. After that I swam a good hard 500 yards to finish.
My next swim workout will be speed work in the pool.
Later in the day was a 5 mile recovery elliptical workout.
Today??? Perhaps a 6-8 mile GA run.
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Yesterday was a swimming and recovery elliptical day.
I swam 2050 yards. The first 1000 yards was a warm up that I just kept swimming. After that I put on the paddles for your hands that make it hard to pull through the water. These help to build arm and torso strength. I alternated 100 yards with and without and did this for 500 yards. After that I swam a good hard 500 yards to finish.
My next swim workout will be speed work in the pool.
Later in the day was a 5 mile recovery elliptical workout.
Today??? Perhaps a 6-8 mile GA run.
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Monday, May 10, 2010
Cadence Ride on Lakefront
Good morning.
Had a great 56 mile bike ride yesterday followed by a run around the block, 1/4 mile.
During the ride along the lakefront path I mainly focused on keeping my cadence between 90-100 rpm. In triathlon, you should ride the bike with higher rpm's in order to save some leg strength for the run. So, that's what my focus was on. I gave up some speed but that's ok.
One thing I think I have picked up on is that training on the bike with a higher cadence has also given me a faster running cadence or foot turn over. I noticed that on my 11 miler Saturday. I ran that 11 miler pretty quickly with not a whole lot of exertion. My heart rate was very low for that effort.
Today is a morning swim day and perhaps an afternoon elliptical session.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Speed Avg Moving Speed Max Speed Calories
1 0:04:22 0:04:09 1 0 0 13.7 14.5 16.7 50
2 0:04:09 0:04:09 1 0 6 14.5 14.5 19.3 57
3 0:03:56 0:03:57 1 10 0 15.2 15.2 18.3 54
4 0:05:11 0:05:11 1 0 0 11.6 11.6 18.4 44
5 0:03:46 0:03:47 1 0 4 15.9 15.9 19.1 60
6 0:03:32 0:03:32 1 0 12 17 17 19.4 52
7 0:03:30 0:03:31 1 0 0 17.1 17.1 19.8 59
8 0:03:25 0:03:25 1 0 0 17.5 17.6 19.7 56
9 0:03:27 0:03:27 1 6 0 17.3 17.4 19 55
10 0:03:47 0:03:48 1 0 4 15.8 15.8 18.1 63
11 0:04:16 0:04:17 1 10 0 14 14 20.1 73
12 0:03:20 0:03:21 1 0 13 17.9 17.9 20.1 55
13 0:03:31 0:03:31 1 14 8 17 17.1 20.2 56
14 0:03:34 0:03:36 1 0 0 16.7 16.7 20.1 54
15 0:03:38 0:03:38 1 14 6 16.5 16.5 20.7 53
16 0:03:28 0:03:29 1 10 14 17.2 17.2 20.9 58
17 0:03:36 0:03:36 1 0 0 16.6 16.7 22.1 62
18 0:03:24 0:03:24 1 0 8 17.6 17.6 19.4 53
19 0:03:30 0:03:31 1 9 0 17.1 17.1 18.6 53
20 0:03:44 0:03:45 1 0 5 16 16 19.3 51
21 0:04:26 0:04:25 1 0 0 13.5 13.6 18.3 55
22 0:03:29 0:03:30 1 0 0 17.2 17.1 19.9 57
23 0:03:27 0:03:27 1 0 0 17.4 17.4 18.8 56
24 0:03:29 0:03:30 1 0 0 17.2 17.1 19.1 50
25 0:03:15 0:03:15 1 0 0 18.4 18.5 22.5 60
26 0:03:14 0:03:14 1 4 0 18.5 18.6 21.9 67
27 0:03:24 0:03:25 1 0 9 17.6 17.6 20.8 55
28 0:03:20 0:03:21 1 5 0 18 17.9 20.3 53
29 0:04:10 0:03:59 1 0 0 14.4 15.1 20.2 54
30 0:03:46 0:03:46 1 0 0 15.9 15.9 17.6 52
31 0:04:42 0:04:43 1 4 0 12.7 12.7 18.9 103
32 0:03:29 0:03:29 1 0 8 17.2 17.2 18.7 59
33 0:03:44 0:03:44 1 0 0 16.1 16.1 17.9 54
34 0:03:41 0:03:41 1 5 0 16.3 16.3 19 54
35 0:03:26 0:03:26 1 0 0 17.4 17.5 20.1 53
36 0:03:33 0:03:34 1 9 0 16.9 16.8 19 55
37 0:03:34 0:03:34 1 0 4 16.8 16.8 19 52
38 0:03:31 0:03:29 1 0 0 17.1 17.2 19.8 52
39 0:03:30 0:03:31 1 0 0 17.1 17.1 18.9 39
40 0:03:26 0:03:26 1 0 0 17.4 17.5 21.6 61
41 0:03:37 0:03:36 1 4 14 16.5 16.7 18.9 56
42 0:03:33 0:03:34 1 0 0 16.9 16.8 18.1 54
43 0:03:31 0:03:31 1 5 0 17 17.1 18.7 54
44 0:03:45 0:03:46 1 0 4 15.9 15.9 18.3 53
45 0:03:51 0:03:52 1 0 0 15.5 15.5 16.9 53
46 0:03:20 0:03:14 1 0 0 18 18.6 21.3 59
47 0:03:25 0:03:25 1 0 0 17.5 17.6 20.4 59
48 0:03:33 0:03:33 1 0 0 16.9 16.9 20.5 56
49 0:03:14 0:03:15 1 0 0 18.5 18.5 20.7 56
50 0:03:27 0:03:24 1 8 0 17.3 17.6 19.8 61
51 0:03:53 0:03:53 1 0 0 15.4 15.5 21.2 64
52 0:04:28 0:04:29 1 11 0 13.4 13.4 21.9 96
53 0:05:20 0:05:20 1 0 0 11.2 11.2 21.3 85
54 0:04:08 0:04:07 1 0 14 14.5 14.6 18.6 52
55 0:03:26 0:03:26 1 5 0 17.4 17.5 20.8 67
56 0:03:26 0:03:26 1 0 0 17.4 17.5 20.3 72
57 0:00:58 0:00:59 0.22 0 0 13.6 13.4 16.3 10
Summary 3:29:04 3:28:23 56.22 133 134 16.1 16.2 22.5 3,266
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Had a great 56 mile bike ride yesterday followed by a run around the block, 1/4 mile.
During the ride along the lakefront path I mainly focused on keeping my cadence between 90-100 rpm. In triathlon, you should ride the bike with higher rpm's in order to save some leg strength for the run. So, that's what my focus was on. I gave up some speed but that's ok.
One thing I think I have picked up on is that training on the bike with a higher cadence has also given me a faster running cadence or foot turn over. I noticed that on my 11 miler Saturday. I ran that 11 miler pretty quickly with not a whole lot of exertion. My heart rate was very low for that effort.
Today is a morning swim day and perhaps an afternoon elliptical session.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Speed Avg Moving Speed Max Speed Calories
1 0:04:22 0:04:09 1 0 0 13.7 14.5 16.7 50
2 0:04:09 0:04:09 1 0 6 14.5 14.5 19.3 57
3 0:03:56 0:03:57 1 10 0 15.2 15.2 18.3 54
4 0:05:11 0:05:11 1 0 0 11.6 11.6 18.4 44
5 0:03:46 0:03:47 1 0 4 15.9 15.9 19.1 60
6 0:03:32 0:03:32 1 0 12 17 17 19.4 52
7 0:03:30 0:03:31 1 0 0 17.1 17.1 19.8 59
8 0:03:25 0:03:25 1 0 0 17.5 17.6 19.7 56
9 0:03:27 0:03:27 1 6 0 17.3 17.4 19 55
10 0:03:47 0:03:48 1 0 4 15.8 15.8 18.1 63
11 0:04:16 0:04:17 1 10 0 14 14 20.1 73
12 0:03:20 0:03:21 1 0 13 17.9 17.9 20.1 55
13 0:03:31 0:03:31 1 14 8 17 17.1 20.2 56
14 0:03:34 0:03:36 1 0 0 16.7 16.7 20.1 54
15 0:03:38 0:03:38 1 14 6 16.5 16.5 20.7 53
16 0:03:28 0:03:29 1 10 14 17.2 17.2 20.9 58
17 0:03:36 0:03:36 1 0 0 16.6 16.7 22.1 62
18 0:03:24 0:03:24 1 0 8 17.6 17.6 19.4 53
19 0:03:30 0:03:31 1 9 0 17.1 17.1 18.6 53
20 0:03:44 0:03:45 1 0 5 16 16 19.3 51
21 0:04:26 0:04:25 1 0 0 13.5 13.6 18.3 55
22 0:03:29 0:03:30 1 0 0 17.2 17.1 19.9 57
23 0:03:27 0:03:27 1 0 0 17.4 17.4 18.8 56
24 0:03:29 0:03:30 1 0 0 17.2 17.1 19.1 50
25 0:03:15 0:03:15 1 0 0 18.4 18.5 22.5 60
26 0:03:14 0:03:14 1 4 0 18.5 18.6 21.9 67
27 0:03:24 0:03:25 1 0 9 17.6 17.6 20.8 55
28 0:03:20 0:03:21 1 5 0 18 17.9 20.3 53
29 0:04:10 0:03:59 1 0 0 14.4 15.1 20.2 54
30 0:03:46 0:03:46 1 0 0 15.9 15.9 17.6 52
31 0:04:42 0:04:43 1 4 0 12.7 12.7 18.9 103
32 0:03:29 0:03:29 1 0 8 17.2 17.2 18.7 59
33 0:03:44 0:03:44 1 0 0 16.1 16.1 17.9 54
34 0:03:41 0:03:41 1 5 0 16.3 16.3 19 54
35 0:03:26 0:03:26 1 0 0 17.4 17.5 20.1 53
36 0:03:33 0:03:34 1 9 0 16.9 16.8 19 55
37 0:03:34 0:03:34 1 0 4 16.8 16.8 19 52
38 0:03:31 0:03:29 1 0 0 17.1 17.2 19.8 52
39 0:03:30 0:03:31 1 0 0 17.1 17.1 18.9 39
40 0:03:26 0:03:26 1 0 0 17.4 17.5 21.6 61
41 0:03:37 0:03:36 1 4 14 16.5 16.7 18.9 56
42 0:03:33 0:03:34 1 0 0 16.9 16.8 18.1 54
43 0:03:31 0:03:31 1 5 0 17 17.1 18.7 54
44 0:03:45 0:03:46 1 0 4 15.9 15.9 18.3 53
45 0:03:51 0:03:52 1 0 0 15.5 15.5 16.9 53
46 0:03:20 0:03:14 1 0 0 18 18.6 21.3 59
47 0:03:25 0:03:25 1 0 0 17.5 17.6 20.4 59
48 0:03:33 0:03:33 1 0 0 16.9 16.9 20.5 56
49 0:03:14 0:03:15 1 0 0 18.5 18.5 20.7 56
50 0:03:27 0:03:24 1 8 0 17.3 17.6 19.8 61
51 0:03:53 0:03:53 1 0 0 15.4 15.5 21.2 64
52 0:04:28 0:04:29 1 11 0 13.4 13.4 21.9 96
53 0:05:20 0:05:20 1 0 0 11.2 11.2 21.3 85
54 0:04:08 0:04:07 1 0 14 14.5 14.6 18.6 52
55 0:03:26 0:03:26 1 5 0 17.4 17.5 20.8 67
56 0:03:26 0:03:26 1 0 0 17.4 17.5 20.3 72
57 0:00:58 0:00:59 0.22 0 0 13.6 13.4 16.3 10
Summary 3:29:04 3:28:23 56.22 133 134 16.1 16.2 22.5 3,266
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Sunday, May 9, 2010
One Of My Best Runs
Good morning.
Yesterdays run was so awesome. I decided to run 11 miles in preparation for next weekends Chicago Spring Half Marathon. Along the way I decided to run on feel and concentrate on perceived exertion. I would look at my Garmin occassionally to monitor how I felt with corresponding speed.
Yesterday's run really was one of my best. I felt fast and was not cardiovascularly stressed. My body and legs seemed to narrow in on a 7:30 pace. My heart rate was totally manageable and low for this effort. I do not look at my HR while running. Instead, I look forward to seeing the results after the run gets downloaded to my computer. I was very happy with the results. I had a lot of energy.
Today will be a long bike ride day. I'm thinking of around 50 miles again.
This coming week I will be in mini taper for next Sunday's half marathon.
Someone whose blog I follow is doing a Rev3 Triathlon today. I noticed that Rev3 has a half Ironman in Costa Rica next Feb 19-20. What a cool way to do a tri and go on vacation???? On my mind.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:08:50 0:08:45 1 0 7 8:50 8:45 7:02 119 146 0 80
2 0:08:13 0:08:08 1 14 0 8:13 8:08 6:39 129 133 0 93
3 0:07:48 0:07:48 1 0 0 7:48 7:48 6:35 135 140 0 90
4 0:07:39 0:07:40 1 0 18 7:39 7:40 3:46 139 143 0 91
5 0:07:34 0:07:34 1 5 0 7:34 7:34 6:56 144 148 0 92
6 0:07:37 0:07:37 1 19 6 7:37 7:37 6:35 145 148 0 93
7 0:07:37 0:07:37 1 5 6 7:37 7:37 5:51 145 149 0 93
8 0:07:42 0:07:43 1 0 0 7:42 7:43 5:21 146 150 0 94
9 0:07:32 0:07:31 1 0 0 7:32 7:31 6:12 145 151 0 89
10 0:07:31 0:07:33 1 0 6 7:31 7:33 6:24 149 154 0 89
11 0:07:28 0:07:28 1 8 7 7:28 7:28 6:47 149 151 0 92
Summary 1:25:36 1:25:24 11 52 50 7:46 7:45 3:46 140 154 0 996
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Yesterdays run was so awesome. I decided to run 11 miles in preparation for next weekends Chicago Spring Half Marathon. Along the way I decided to run on feel and concentrate on perceived exertion. I would look at my Garmin occassionally to monitor how I felt with corresponding speed.
Yesterday's run really was one of my best. I felt fast and was not cardiovascularly stressed. My body and legs seemed to narrow in on a 7:30 pace. My heart rate was totally manageable and low for this effort. I do not look at my HR while running. Instead, I look forward to seeing the results after the run gets downloaded to my computer. I was very happy with the results. I had a lot of energy.
Today will be a long bike ride day. I'm thinking of around 50 miles again.
This coming week I will be in mini taper for next Sunday's half marathon.
Someone whose blog I follow is doing a Rev3 Triathlon today. I noticed that Rev3 has a half Ironman in Costa Rica next Feb 19-20. What a cool way to do a tri and go on vacation???? On my mind.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:08:50 0:08:45 1 0 7 8:50 8:45 7:02 119 146 0 80
2 0:08:13 0:08:08 1 14 0 8:13 8:08 6:39 129 133 0 93
3 0:07:48 0:07:48 1 0 0 7:48 7:48 6:35 135 140 0 90
4 0:07:39 0:07:40 1 0 18 7:39 7:40 3:46 139 143 0 91
5 0:07:34 0:07:34 1 5 0 7:34 7:34 6:56 144 148 0 92
6 0:07:37 0:07:37 1 19 6 7:37 7:37 6:35 145 148 0 93
7 0:07:37 0:07:37 1 5 6 7:37 7:37 5:51 145 149 0 93
8 0:07:42 0:07:43 1 0 0 7:42 7:43 5:21 146 150 0 94
9 0:07:32 0:07:31 1 0 0 7:32 7:31 6:12 145 151 0 89
10 0:07:31 0:07:33 1 0 6 7:31 7:33 6:24 149 154 0 89
11 0:07:28 0:07:28 1 8 7 7:28 7:28 6:47 149 151 0 92
Summary 1:25:36 1:25:24 11 52 50 7:46 7:45 3:46 140 154 0 996
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Saturday, May 8, 2010
Enjoying The Journey
Good morning.
I am finally getting into the triathlon training mode. It has taken a bit for me to adjust from mostly running focused to blending, swimming, biking and running. Granted, I had been swimming and biking some during the winter as I prepared for Boston but that was more of a running focused time.
Now, I am running fewer weekly miles and blending in more focused efforts in swimming and biking. I think the reduction in running mileage will be good for my legs and just make them stronger through the adaptation from recovery.
I usually swim in the mornings and run or bike in the afternoon. Now, I am definitely biking more. Biking is becomming a major focus. One needs to bike many miles in preparation for the half Ironman. Most weekends will have a long ride of around 50 miles. Add this to the other bike training during the week and you will ride almost 100 miles per week.
I also must start doing more "Brick" workouts which are when you do two triathlon disciplines back to back. One major area of focus will be bike to run bricks. This is a must.
All this training is fun and interesting. I am happy that I am reasonably fit and am able to handle all of this training. I can't imagine just starting out with no training base.
Today I get to see an old friend, the "long run." I am still preparing for running events during the summer. My first event is next weekend: the Chicago Spring Half Marathon. My goal for this event is to run this under 1:40. We will see how it goes. I will only push the pace if my legs feel ready. Today's run will be 10-11 miles.
Yesterday was a weight training and biking day. I lifted and then got on the bike on the indoor trainer and pedaled only ten miles. I continue to work on a cadence of 90 or higher and it's working fine.
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
I am finally getting into the triathlon training mode. It has taken a bit for me to adjust from mostly running focused to blending, swimming, biking and running. Granted, I had been swimming and biking some during the winter as I prepared for Boston but that was more of a running focused time.
Now, I am running fewer weekly miles and blending in more focused efforts in swimming and biking. I think the reduction in running mileage will be good for my legs and just make them stronger through the adaptation from recovery.
I usually swim in the mornings and run or bike in the afternoon. Now, I am definitely biking more. Biking is becomming a major focus. One needs to bike many miles in preparation for the half Ironman. Most weekends will have a long ride of around 50 miles. Add this to the other bike training during the week and you will ride almost 100 miles per week.
I also must start doing more "Brick" workouts which are when you do two triathlon disciplines back to back. One major area of focus will be bike to run bricks. This is a must.
All this training is fun and interesting. I am happy that I am reasonably fit and am able to handle all of this training. I can't imagine just starting out with no training base.
Today I get to see an old friend, the "long run." I am still preparing for running events during the summer. My first event is next weekend: the Chicago Spring Half Marathon. My goal for this event is to run this under 1:40. We will see how it goes. I will only push the pace if my legs feel ready. Today's run will be 10-11 miles.
Yesterday was a weight training and biking day. I lifted and then got on the bike on the indoor trainer and pedaled only ten miles. I continue to work on a cadence of 90 or higher and it's working fine.
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Thursday, May 6, 2010
Cadence to T1 Brick
Good morning.
Sure is nice to be sitting on my favorite worn brown leather chair and seeing the Sunshine so often. It's a great way to start the day. I love watching the Boys, (Barclay and Chico), laying in the Suns warm rays, relaxing and soaking in the warmth. Must feel really good to them. It is the simple things in life to enjoy.
My training continues to go well. The running and biking day off on Tuesday did my legs some good after the previous strenuous several days of workouts.
Yesterday was a biking and running day. Effectively it was a double training day. In the morning I trained on the bike indoors on the cycleops trainer. My goal for this 20 miles was to work on cadence. I wanted to average a cadence of 90, which I did. Many times I got the cadence over 100 just to work on even faster cadence. This workout took approximately 1:10 and I really worked up a sweat.
After the bike I decided to do my first bike to run brick. I jumped off the bike and ran around the basement a bit to simulate running to transition area 1, (T1). After that I quickly put on my running shoes and got on the treadmill. I started the mill at 5 and steadily increased the speed to 7mph. After a little while the legs were fine. I thought I should start my brick mileage modestly and only went one mile. I will be increasing the mileage as time goes forward.
Later in the day I felt good enough to do my 6 mile speed run workout. The run went very well and the legs felt fine. I even feel good enough to do a recovery run today, after my swim of course.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:08:33 0:08:24 1 0 8 8:33 8:24 4:43 127 141 0 92
2 0:07:15 0:07:10 1 14 0 7:15 7:10 5:38 148 154 0 91
3 0:06:33 0:06:34 1 0 0 6:33 6:34 5:24 158 160 0 88
4 0:07:12 0:07:08 1 0 0 7:12 7:08 5:08 157 161 0 97
5 0:07:09 0:07:04 1 0 5 7:09 7:04 5:30 155 161 0 95
6 0:07:33 0:07:35 1 0 8 7:33 7:35 6:44 158 161 0 101
7 0:00:59 0:00:58 0.14 0 0 7:14 7:05 6:10 160 161 0 14
Summary 0:45:16 0:44:53 6.14 14 21 7:22 7:18 4:43 149 161 0 578
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Sure is nice to be sitting on my favorite worn brown leather chair and seeing the Sunshine so often. It's a great way to start the day. I love watching the Boys, (Barclay and Chico), laying in the Suns warm rays, relaxing and soaking in the warmth. Must feel really good to them. It is the simple things in life to enjoy.
My training continues to go well. The running and biking day off on Tuesday did my legs some good after the previous strenuous several days of workouts.
Yesterday was a biking and running day. Effectively it was a double training day. In the morning I trained on the bike indoors on the cycleops trainer. My goal for this 20 miles was to work on cadence. I wanted to average a cadence of 90, which I did. Many times I got the cadence over 100 just to work on even faster cadence. This workout took approximately 1:10 and I really worked up a sweat.
After the bike I decided to do my first bike to run brick. I jumped off the bike and ran around the basement a bit to simulate running to transition area 1, (T1). After that I quickly put on my running shoes and got on the treadmill. I started the mill at 5 and steadily increased the speed to 7mph. After a little while the legs were fine. I thought I should start my brick mileage modestly and only went one mile. I will be increasing the mileage as time goes forward.
Later in the day I felt good enough to do my 6 mile speed run workout. The run went very well and the legs felt fine. I even feel good enough to do a recovery run today, after my swim of course.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:08:33 0:08:24 1 0 8 8:33 8:24 4:43 127 141 0 92
2 0:07:15 0:07:10 1 14 0 7:15 7:10 5:38 148 154 0 91
3 0:06:33 0:06:34 1 0 0 6:33 6:34 5:24 158 160 0 88
4 0:07:12 0:07:08 1 0 0 7:12 7:08 5:08 157 161 0 97
5 0:07:09 0:07:04 1 0 5 7:09 7:04 5:30 155 161 0 95
6 0:07:33 0:07:35 1 0 8 7:33 7:35 6:44 158 161 0 101
7 0:00:59 0:00:58 0.14 0 0 7:14 7:05 6:10 160 161 0 14
Summary 0:45:16 0:44:53 6.14 14 21 7:22 7:18 4:43 149 161 0 578
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Wednesday, May 5, 2010
I'm Totally Immersed
Happy Cinco de Mayo.
Yesterday was an easy day. The previous three workout days were, Saturday's 14 mile run, Sunday's 56 mile bike and Monday's 6 mile run. My legs yesterday seemed tired so I gave them a break and only swam.
I continue to work on the techniques in the book, Total Immersion. The swim went very well. I got in the new groove right away and continued to work on it non-stop, it felt that easy. My heart rate stayed low and the breathing was easy. What turned out to be a quickie 1000 yards became 1500. I did not time this workout but it was over sooo soon.
One thing I am grateful about is that I started triathlon training in December. This helped me build a pretty solid base. I would hate to be just starting out now.
Today's workout is still up in the air. I want to do a bike ride and I also want to to a speed run. Perhaps I can break it up with a bike training session this morning and a run later. But, I just know that if I do the bike in the basement on the trainer I am going to want to do a brick run right after to see how that feels. Time will tell.
So far the triathlon schedule is:
Bigfoot Tri: June 27
Steelhead Half Ironman: July 31
Chicago Triathlon: Aug 29
They are all spaced out about a month which is good.
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Yesterday was an easy day. The previous three workout days were, Saturday's 14 mile run, Sunday's 56 mile bike and Monday's 6 mile run. My legs yesterday seemed tired so I gave them a break and only swam.
I continue to work on the techniques in the book, Total Immersion. The swim went very well. I got in the new groove right away and continued to work on it non-stop, it felt that easy. My heart rate stayed low and the breathing was easy. What turned out to be a quickie 1000 yards became 1500. I did not time this workout but it was over sooo soon.
One thing I am grateful about is that I started triathlon training in December. This helped me build a pretty solid base. I would hate to be just starting out now.
Today's workout is still up in the air. I want to do a bike ride and I also want to to a speed run. Perhaps I can break it up with a bike training session this morning and a run later. But, I just know that if I do the bike in the basement on the trainer I am going to want to do a brick run right after to see how that feels. Time will tell.
So far the triathlon schedule is:
Bigfoot Tri: June 27
Steelhead Half Ironman: July 31
Chicago Triathlon: Aug 29
They are all spaced out about a month which is good.
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Tuesday, May 4, 2010
Sunshine In My Eyes.....
Good morning.
Another beautiful day in Chicagoland. With temps in the upper 70's and sunshine one must get outdoors as much as possible. Many things to do outside.
Yesterday was a swimming and running day. At the pool I swam 2050 yards and was not concerned with time. I just worked on swimming technique. I am working on some of the technique discussed in the swimming book, Total Immersion. I am concentrating on staying balance and especially, Long" in the water. It has been proven that a longer vessel ggoes faster in the water. I am doing this with front quadrant swimming in which one arm always is extended infront of me. This is practiced with catch up drills. The front arm does not begin it's power move until the other arm comes up to the front. I did get in the groove after a while. That's why I swam the extra 50 yards. i liked it.
Later in the day I went for a slow enjoyable 6 mile run. Just turned on the tunes, soaked up the sun and ran to my own beat. All in all a great day.
I also signe up for my second triathlon which is the main triathlon event this summer. It is the Steelman Half Ironman on July 31. The half Ironman consists of a 1.2 mile swim, 56 mile bike and 13.1 mile run 1/2 marathon.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:16 0:09:09 1 0 7 9:16 9:09 7:45 124 135 0 97
2 0:08:37 0:08:38 1 14 0 8:37 8:38 7:04 132 136 0 99
3 0:08:56 0:08:57 1 0 0 8:56 8:57 6:55 127 134 0 91
4 0:08:52 0:08:49 1 0 0 8:52 8:49 7:03 129 135 0 92
5 0:08:35 0:08:36 1 0 4 8:35 8:36 6:44 133 145 0 94
6 0:07:44 0:07:46 1 0 7 7:44 7:46 6:22 145 150 0 96
7 0:00:13 0:00:12 0.03 0 0 7:03 6:24 6:46 150 150 0 2
Summary 0:52:16 0:52:07 6.03 14 19 8:39 8:38 6:22 131 150 0 571
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Another beautiful day in Chicagoland. With temps in the upper 70's and sunshine one must get outdoors as much as possible. Many things to do outside.
Yesterday was a swimming and running day. At the pool I swam 2050 yards and was not concerned with time. I just worked on swimming technique. I am working on some of the technique discussed in the swimming book, Total Immersion. I am concentrating on staying balance and especially, Long" in the water. It has been proven that a longer vessel ggoes faster in the water. I am doing this with front quadrant swimming in which one arm always is extended infront of me. This is practiced with catch up drills. The front arm does not begin it's power move until the other arm comes up to the front. I did get in the groove after a while. That's why I swam the extra 50 yards. i liked it.
Later in the day I went for a slow enjoyable 6 mile run. Just turned on the tunes, soaked up the sun and ran to my own beat. All in all a great day.
I also signe up for my second triathlon which is the main triathlon event this summer. It is the Steelman Half Ironman on July 31. The half Ironman consists of a 1.2 mile swim, 56 mile bike and 13.1 mile run 1/2 marathon.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:16 0:09:09 1 0 7 9:16 9:09 7:45 124 135 0 97
2 0:08:37 0:08:38 1 14 0 8:37 8:38 7:04 132 136 0 99
3 0:08:56 0:08:57 1 0 0 8:56 8:57 6:55 127 134 0 91
4 0:08:52 0:08:49 1 0 0 8:52 8:49 7:03 129 135 0 92
5 0:08:35 0:08:36 1 0 4 8:35 8:36 6:44 133 145 0 94
6 0:07:44 0:07:46 1 0 7 7:44 7:46 6:22 145 150 0 96
7 0:00:13 0:00:12 0.03 0 0 7:03 6:24 6:46 150 150 0 2
Summary 0:52:16 0:52:07 6.03 14 19 8:39 8:38 6:22 131 150 0 571
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Monday, May 3, 2010
Longest Bike Ride, More To Come
Good morning.
Well I went on that long bike ride yesterday along the lakefront. Went 56 miles. It was not as hard as I expected. You get in a groove. My quads feel strong on the bike. There were a lot of people on the lakefront path. There were, walkers, roller bladers, runners, bikers, etc. So, some of the time was devoted to dodging all these people. There were many open areas south of the main beach areas. One benefit of having all these people on the path is your bike handling skills become very crisp.
There are some experienced bike riders on this path. I try to keep up with them or pass them when I can. Sometimes we play a cat and mouse game of following and passing. It is really good exercise. I am happily impressed with my quads/legs ability to turn on the power when passing. I am sure some of these guys were thinking, "who is this guy?" On a flat section during a pass I can reach 25 miles an hour with excellent cadence. The legs just pound it out and they have pretty good stamina.
It took mw 3:21 to do the 56 miles. Part of this time is getting to and from the lakefront path and waiting at stop lights. If I could ride the 56 miles with no interference I would guess I could do it under 3 hours. My triathlon goal was 2:30 for the half Ironman. I am not sure if this is attainable. We will see.
When I got done with the ride and in my garage I saw a pair of running shoes and thought, "hey, lets see how it feels to run right after a 56 mile bike ride." Let me tell you, it felt like I had bowling balls on my feet. My legs felt so damn heavy. It almost feels like you just ran the hardest marathon of your life. The legs don't want to go. I went up and down the street a few times. Wow.
To work on this I must incorporate brick training into my training. A brick workout is when you follow a bike ride immediately with a run. This teaches your legs to get moving after the bike segment of the triathlon. I will try this perhaps this week. My bike stats:
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Speed Avg Moving Speed Max Speed Calories
1 0:05:16 0:05:06 1 13 36 11.4 11.8 16.4 71
2 0:04:00 0:03:59 1 33 23 15 15.1 20.3 83
3 0:05:10 0:05:11 1 46 30 11.6 11.6 18.1 75
4 0:04:04 0:04:04 1 20 16 14.7 14.8 18.8 70
5 0:03:27 0:03:28 1 -- 36 17.3 17.3 21.9 55
6 0:03:22 0:03:21 1 46 7 17.8 17.9 24.5 87
7 0:03:37 0:03:39 1 -- 26 16.6 16.4 19.7 47
8 0:03:39 0:03:39 1 -- 23 16.4 16.4 19.2 52
9 0:03:38 0:03:39 1 3 10 16.4 16.4 18.5 47
10 0:03:30 0:03:30 1 3 10 17.1 17.1 19.5 53
11 0:03:40 0:03:41 1 3 10 16.3 16.3 21.4 55
12 0:03:36 0:03:36 1 13 3 16.7 16.7 20 54
13 0:03:28 0:03:30 1 3 7 17.3 17.1 19.9 57
14 0:05:02 0:05:02 1 26 20 11.9 11.9 20.8 95
15 0:03:37 0:03:39 1 3 3 16.5 16.4 23 54
16 0:03:25 0:03:23 1 10 7 17.5 17.7 22.6 59
17 0:03:00 0:03:02 1 10 3 20 19.8 22.1 77
18 0:03:02 0:03:01 1 7 16 19.7 19.9 23.8 62
19 0:03:11 0:03:13 1 7 7 18.8 18.7 23.2 70
20 0:03:16 0:03:16 1 16 7 18.3 18.4 23.5 59
21 0:03:17 0:03:18 1 0 7 18.2 18.2 21.5 63
22 0:03:17 0:03:17 1 3 7 18.3 18.3 20.5 63
23 0:03:28 0:03:29 1 16 3 17.2 17.2 20.4 57
24 0:04:30 0:04:30 1 33 26 13.3 13.3 19.4 82
25 0:03:05 0:03:06 1 -- 33 19.4 19.4 22.7 59
26 0:02:58 0:02:59 1 10 13 20.2 20.1 22.7 78
27 0:02:51 0:02:50 1 13 7 21 21.2 23.3 80
28 0:02:48 0:02:50 1 3 10 21.4 21.2 23.1 75
29 0:02:53 0:02:52 1 23 3 20.8 20.9 24 75
30 0:02:48 0:02:49 1 0 7 21.4 21.3 23.5 80
31 0:03:12 0:03:12 1 13 10 18.7 18.7 22.5 64
32 0:03:30 0:03:29 1 20 13 17.1 17.2 21.1 63
33 0:03:13 0:03:15 1 10 13 18.6 18.5 22.9 75
34 0:04:04 0:04:04 1 89 36 14.7 14.8 24.2 126
35 0:02:56 0:02:57 1 3 39 20.4 20.3 25.1 55
36 0:02:51 0:02:51 1 -- 20 21 21.1 25.5 61
37 0:03:03 0:03:04 1 10 0 19.6 19.6 23.7 70
38 0:02:55 0:02:55 1 10 3 20.5 20.6 23.6 70
39 0:03:08 0:03:08 1 0 10 19.1 19.1 22.6 61
40 0:03:00 0:03:01 1 0 7 19.9 19.9 23.3 65
41 0:03:23 0:03:23 1 10 3 17.7 17.7 20.7 57
42 0:03:34 0:03:35 1 7 7 16.8 16.7 17.9 53
43 0:03:41 0:03:41 1 3 7 16.2 16.3 19.2 54
44 0:03:54 0:03:55 1 10 7 15.4 15.3 18.7 54
45 0:03:47 0:03:47 1 7 3 15.8 15.9 18.3 52
46 0:03:40 0:03:41 1 3 7 16.4 16.3 19.7 49
47 0:03:15 0:03:16 1 3 7 18.4 18.4 22.6 61
48 0:03:18 0:03:18 1 10 7 18.2 18.2 20.8 57
49 0:03:10 0:03:11 1 0 10 18.9 18.8 22.1 60
50 0:03:22 0:03:22 1 10 3 17.8 17.8 22.7 68
51 0:03:26 0:03:26 1 0 10 17.5 17.5 20.2 51
52 0:03:47 0:03:48 1 13 10 15.8 15.8 21.9 63
53 0:04:04 0:03:34 1 13 16 14.8 16.8 21.8 56
54 0:05:23 0:05:01 1 3 16 11.1 12 20.6 60
55 0:05:09 0:05:09 1 26 20 11.6 11.7 18.5 57
56 0:03:51 0:03:53 1 26 13 15.6 15.5 19.1 69
57 0:01:13 0:01:13 0.27 0 7 13 13.1 16.7 20
Summary 3:21:12 3:20:08 56.27 666 709 16.8 16.9 25.5 3,645
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Well I went on that long bike ride yesterday along the lakefront. Went 56 miles. It was not as hard as I expected. You get in a groove. My quads feel strong on the bike. There were a lot of people on the lakefront path. There were, walkers, roller bladers, runners, bikers, etc. So, some of the time was devoted to dodging all these people. There were many open areas south of the main beach areas. One benefit of having all these people on the path is your bike handling skills become very crisp.
There are some experienced bike riders on this path. I try to keep up with them or pass them when I can. Sometimes we play a cat and mouse game of following and passing. It is really good exercise. I am happily impressed with my quads/legs ability to turn on the power when passing. I am sure some of these guys were thinking, "who is this guy?" On a flat section during a pass I can reach 25 miles an hour with excellent cadence. The legs just pound it out and they have pretty good stamina.
It took mw 3:21 to do the 56 miles. Part of this time is getting to and from the lakefront path and waiting at stop lights. If I could ride the 56 miles with no interference I would guess I could do it under 3 hours. My triathlon goal was 2:30 for the half Ironman. I am not sure if this is attainable. We will see.
When I got done with the ride and in my garage I saw a pair of running shoes and thought, "hey, lets see how it feels to run right after a 56 mile bike ride." Let me tell you, it felt like I had bowling balls on my feet. My legs felt so damn heavy. It almost feels like you just ran the hardest marathon of your life. The legs don't want to go. I went up and down the street a few times. Wow.
To work on this I must incorporate brick training into my training. A brick workout is when you follow a bike ride immediately with a run. This teaches your legs to get moving after the bike segment of the triathlon. I will try this perhaps this week. My bike stats:
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Speed Avg Moving Speed Max Speed Calories
1 0:05:16 0:05:06 1 13 36 11.4 11.8 16.4 71
2 0:04:00 0:03:59 1 33 23 15 15.1 20.3 83
3 0:05:10 0:05:11 1 46 30 11.6 11.6 18.1 75
4 0:04:04 0:04:04 1 20 16 14.7 14.8 18.8 70
5 0:03:27 0:03:28 1 -- 36 17.3 17.3 21.9 55
6 0:03:22 0:03:21 1 46 7 17.8 17.9 24.5 87
7 0:03:37 0:03:39 1 -- 26 16.6 16.4 19.7 47
8 0:03:39 0:03:39 1 -- 23 16.4 16.4 19.2 52
9 0:03:38 0:03:39 1 3 10 16.4 16.4 18.5 47
10 0:03:30 0:03:30 1 3 10 17.1 17.1 19.5 53
11 0:03:40 0:03:41 1 3 10 16.3 16.3 21.4 55
12 0:03:36 0:03:36 1 13 3 16.7 16.7 20 54
13 0:03:28 0:03:30 1 3 7 17.3 17.1 19.9 57
14 0:05:02 0:05:02 1 26 20 11.9 11.9 20.8 95
15 0:03:37 0:03:39 1 3 3 16.5 16.4 23 54
16 0:03:25 0:03:23 1 10 7 17.5 17.7 22.6 59
17 0:03:00 0:03:02 1 10 3 20 19.8 22.1 77
18 0:03:02 0:03:01 1 7 16 19.7 19.9 23.8 62
19 0:03:11 0:03:13 1 7 7 18.8 18.7 23.2 70
20 0:03:16 0:03:16 1 16 7 18.3 18.4 23.5 59
21 0:03:17 0:03:18 1 0 7 18.2 18.2 21.5 63
22 0:03:17 0:03:17 1 3 7 18.3 18.3 20.5 63
23 0:03:28 0:03:29 1 16 3 17.2 17.2 20.4 57
24 0:04:30 0:04:30 1 33 26 13.3 13.3 19.4 82
25 0:03:05 0:03:06 1 -- 33 19.4 19.4 22.7 59
26 0:02:58 0:02:59 1 10 13 20.2 20.1 22.7 78
27 0:02:51 0:02:50 1 13 7 21 21.2 23.3 80
28 0:02:48 0:02:50 1 3 10 21.4 21.2 23.1 75
29 0:02:53 0:02:52 1 23 3 20.8 20.9 24 75
30 0:02:48 0:02:49 1 0 7 21.4 21.3 23.5 80
31 0:03:12 0:03:12 1 13 10 18.7 18.7 22.5 64
32 0:03:30 0:03:29 1 20 13 17.1 17.2 21.1 63
33 0:03:13 0:03:15 1 10 13 18.6 18.5 22.9 75
34 0:04:04 0:04:04 1 89 36 14.7 14.8 24.2 126
35 0:02:56 0:02:57 1 3 39 20.4 20.3 25.1 55
36 0:02:51 0:02:51 1 -- 20 21 21.1 25.5 61
37 0:03:03 0:03:04 1 10 0 19.6 19.6 23.7 70
38 0:02:55 0:02:55 1 10 3 20.5 20.6 23.6 70
39 0:03:08 0:03:08 1 0 10 19.1 19.1 22.6 61
40 0:03:00 0:03:01 1 0 7 19.9 19.9 23.3 65
41 0:03:23 0:03:23 1 10 3 17.7 17.7 20.7 57
42 0:03:34 0:03:35 1 7 7 16.8 16.7 17.9 53
43 0:03:41 0:03:41 1 3 7 16.2 16.3 19.2 54
44 0:03:54 0:03:55 1 10 7 15.4 15.3 18.7 54
45 0:03:47 0:03:47 1 7 3 15.8 15.9 18.3 52
46 0:03:40 0:03:41 1 3 7 16.4 16.3 19.7 49
47 0:03:15 0:03:16 1 3 7 18.4 18.4 22.6 61
48 0:03:18 0:03:18 1 10 7 18.2 18.2 20.8 57
49 0:03:10 0:03:11 1 0 10 18.9 18.8 22.1 60
50 0:03:22 0:03:22 1 10 3 17.8 17.8 22.7 68
51 0:03:26 0:03:26 1 0 10 17.5 17.5 20.2 51
52 0:03:47 0:03:48 1 13 10 15.8 15.8 21.9 63
53 0:04:04 0:03:34 1 13 16 14.8 16.8 21.8 56
54 0:05:23 0:05:01 1 3 16 11.1 12 20.6 60
55 0:05:09 0:05:09 1 26 20 11.6 11.7 18.5 57
56 0:03:51 0:03:53 1 26 13 15.6 15.5 19.1 69
57 0:01:13 0:01:13 0.27 0 7 13 13.1 16.7 20
Summary 3:21:12 3:20:08 56.27 666 709 16.8 16.9 25.5 3,645
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Sunday, May 2, 2010
Merging Running and Tri's
Good morning.
I continue to learn about and train for my triathlons as well as my running events. I looked at the calendar and realized that I do not have a lot of time until my first triathlon which is Bigfoot, June 27. Bigfoot is an olympic distance event and this is a newbie friendly venue. I will use this event to learn the ropes of transition area planning and all else there is to do.
I will be making a schedule change with my triathlons. Instead of the Racine Half Ironman I've decided to compete in the Steelhead Half Ironman 70.3 in Benton Harbor, MI on July 31. I am making this change because Steelhead will be awarding slots to the 70.3 World Championships in Florida later this year. Even though I am a newbie I would like to give it my all in this event and try to gain one of those Age Group, (50-54) slots to the World Championships. The Racine location had no slots at all. Plus, since there are slots to be earned I think this will be a great venue to compete in and witness.
I only have 11-12 weeks til the half Ironman. Time is sneeking up on me. I have to break the "just running" on the weekend mode. I found a training schedule for a 70.3 Ironman and realized that I need to start doing some really long bike rides. Sunday which used to be a long run day will now be devoted to a long bike ride. I'm talking 50 miles +. So, today I am riding 50 plus miles along the lakefront path.
I also must practice my hydration and nourishment with these long bike rides. In a triathlon you nourish yourself on the bike ride so you have energy for the bike and more importantly the 1/2 marathon that follows the ride.
I have a half marathon event coming up in two weeks. It is the www.chicagospringhalf.com . So, I am also getting ready for that. And, I want to keep my running endurance by running 13.1 distances before starting Chicago Marathon training.
Yesterday I ran 14 miles along Lake MI. Saw many of my running friends. The ones I really don't know. I only know thier faces. The faces of dedication and commitment. There were quite a few training groups on the path getting ready for events. I also saw someone swimming in the calm waters. No doubt a triathlete. So, I also need to buy my wetsuit asap and get in that cold water.
I also bought a new swimming book, Total Immersion, which I look forward to reading. I learned about the author, Terry Laughlin, on a new web-site I discovered: www.triathanewbie.com.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:09 0:09:02 1 0 8 9:09 9:02 6:28 115 128 0 86
2 0:08:09 0:08:08 1 13 0 8:09 8:08 5:25 129 140 0 91
3 0:08:03 0:07:50 1 0 0 8:03 7:50 5:24 129 137 0 82
4 0:08:11 0:08:02 1 0 19 8:11 8:02 4:25 136 156 0 90
5 0:07:58 0:07:58 1 11 0 7:58 7:58 7:17 142 155 0 93
6 0:08:20 0:08:21 1 0 10 8:20 8:21 7:09 137 147 0 89
7 0:08:12 0:08:12 1 0 0 8:12 8:12 6:58 141 147 0 93
8 0:08:07 0:08:07 1 7 0 8:07 8:07 7:03 141 146 0 94
9 0:08:06 0:08:07 1 0 8 8:06 8:07 7:21 140 144 0 89
10 0:08:11 0:08:12 1 8 0 8:12 8:12 7:31 143 156 0 92
11 0:08:45 0:08:45 1 20 6 8:45 8:45 4:43 139 146 0 83
12 0:08:15 0:08:11 1 0 3 8:15 8:11 7:13 137 148 0 78
13 0:08:53 0:08:51 1 0 5 8:53 8:51 7:29 139 146 0 80
14 0:08:52 0:08:50 1 0 7 8:52 8:49 7:49 139 145 0 81
Summary 1:57:16 1:56:36 14 58 67 8:22 8:19 4:25 136 156 0 1,221
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
I continue to learn about and train for my triathlons as well as my running events. I looked at the calendar and realized that I do not have a lot of time until my first triathlon which is Bigfoot, June 27. Bigfoot is an olympic distance event and this is a newbie friendly venue. I will use this event to learn the ropes of transition area planning and all else there is to do.
I will be making a schedule change with my triathlons. Instead of the Racine Half Ironman I've decided to compete in the Steelhead Half Ironman 70.3 in Benton Harbor, MI on July 31. I am making this change because Steelhead will be awarding slots to the 70.3 World Championships in Florida later this year. Even though I am a newbie I would like to give it my all in this event and try to gain one of those Age Group, (50-54) slots to the World Championships. The Racine location had no slots at all. Plus, since there are slots to be earned I think this will be a great venue to compete in and witness.
I only have 11-12 weeks til the half Ironman. Time is sneeking up on me. I have to break the "just running" on the weekend mode. I found a training schedule for a 70.3 Ironman and realized that I need to start doing some really long bike rides. Sunday which used to be a long run day will now be devoted to a long bike ride. I'm talking 50 miles +. So, today I am riding 50 plus miles along the lakefront path.
I also must practice my hydration and nourishment with these long bike rides. In a triathlon you nourish yourself on the bike ride so you have energy for the bike and more importantly the 1/2 marathon that follows the ride.
I have a half marathon event coming up in two weeks. It is the www.chicagospringhalf.com . So, I am also getting ready for that. And, I want to keep my running endurance by running 13.1 distances before starting Chicago Marathon training.
Yesterday I ran 14 miles along Lake MI. Saw many of my running friends. The ones I really don't know. I only know thier faces. The faces of dedication and commitment. There were quite a few training groups on the path getting ready for events. I also saw someone swimming in the calm waters. No doubt a triathlete. So, I also need to buy my wetsuit asap and get in that cold water.
I also bought a new swimming book, Total Immersion, which I look forward to reading. I learned about the author, Terry Laughlin, on a new web-site I discovered: www.triathanewbie.com.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:09 0:09:02 1 0 8 9:09 9:02 6:28 115 128 0 86
2 0:08:09 0:08:08 1 13 0 8:09 8:08 5:25 129 140 0 91
3 0:08:03 0:07:50 1 0 0 8:03 7:50 5:24 129 137 0 82
4 0:08:11 0:08:02 1 0 19 8:11 8:02 4:25 136 156 0 90
5 0:07:58 0:07:58 1 11 0 7:58 7:58 7:17 142 155 0 93
6 0:08:20 0:08:21 1 0 10 8:20 8:21 7:09 137 147 0 89
7 0:08:12 0:08:12 1 0 0 8:12 8:12 6:58 141 147 0 93
8 0:08:07 0:08:07 1 7 0 8:07 8:07 7:03 141 146 0 94
9 0:08:06 0:08:07 1 0 8 8:06 8:07 7:21 140 144 0 89
10 0:08:11 0:08:12 1 8 0 8:12 8:12 7:31 143 156 0 92
11 0:08:45 0:08:45 1 20 6 8:45 8:45 4:43 139 146 0 83
12 0:08:15 0:08:11 1 0 3 8:15 8:11 7:13 137 148 0 78
13 0:08:53 0:08:51 1 0 5 8:53 8:51 7:29 139 146 0 80
14 0:08:52 0:08:50 1 0 7 8:52 8:49 7:49 139 145 0 81
Summary 1:57:16 1:56:36 14 58 67 8:22 8:19 4:25 136 156 0 1,221
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Subscribe to:
Posts (Atom)
