Good morning.
As 1/2 Ironman training is quickly winding down, my excitement for the event grows by the day.
I only have a 1000 yard swim today with 500 at race pace and then it's rest until Saturday mornings starting horn.
Most of you know that I love to train. So, even though training for the 1/2 Ironman is basically over, I still look forward to continuing my tri-training for the Chicago Triathlon, Aug. 29 and the Chicago Marathon in October.
I am really looking forward to heading to the 1/2 IM venue tomorrow and taking it all in. I will check in and get my goody bag, shirt and whatever else they give me. I will walk around the expo and see if there is anything really cool to buy and also stock up with essentials for the event.
All I can say is, " I'm really freakin syched!"
Yesterday's workout was an easy 15 mile, one hour spin on the bike and trainer. No biggie.
My body continues to heal up during the taper. I always enjoy how the body has a great propensity to heal itself. The legs feel very springy and ready.
I do wish one thing. Even though I love my road bike, I wish I had a tri-bike for the event. I will have to add a tri-bike to my arsenal for next year. I will be shopping for one this fall and winter.
My Triathlon Goals
My Tri goals are high. I have been monitoring finishing times at various triathlons for a while now. One major goal of mine is to be extremely competitive in my, 50-54 age group.
1.) I want to be in the top 10 of my age group in any triathlon I enter.
Time Goals: For Saturday's First 1/2 Ironman, (My Ironman Career Start)
Swim, 1.2 miles: 40 minutes or less
Bike, 56 Miles: 2:45 or less
Run, 13.1 Miles, 1/2 Marathon: 1:50 or less
These are my minimum expectations. What I really am shooting for:
Swim: 35:00
Bike: 2:40
Run: 1:45
Total: 5:00 Hours.
I think this would be a great start for me. My ultimate goal for Saturday would be to break the 5 hour mark. That would be awesome. I will see how things are going Saturday and pace myself correctly. If it happens it happens. If not, then I have something to shoot for in another 1/2 IM.
I honestly feel that I can be pretty good at this. I want to qualify in my age group for the Ironman 70.3 World Championships in Florida and some day qualify for the Ford Ironman World Championships in Kona, Hawaii. It all starts Saturday.
Nutrition will play a huge roll Saturday. Covering 70.3 miles in the event could burn up to or around 5000 calories. I will eat a good breakfast a couple hours before the swim. Then as I ride the bike I will take in more nourishment so I have enough energy for the run.
CAN'T WAIT!
-----
" 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, July 29, 2010
Wednesday, July 28, 2010
Taper Towards Tri
Good morning.
Taper is going very well. It's funny, but I always feel fat during taper. Maybe it is a little guilt about not working out hard. But, after doing this several times I know it's all in my head.
The excitement for Saturday's 1/2 Ironman slowly grows inside me. My body feels very good. I went on a 6 mile run yesterday and my usually slow first mile was in the mid 8 pace without even thinking about it. It was very hot and humid but that did not bother me at all. Maybe I am becomming even more heat acclimated.
Or, maybe it's the Chia Seeds I've been adding to my morning oatmeal.
The six mile run was just an easy effort, but those easy efforts are becomming a little faster. This may have been the last run before the event. If I do run again it might be a couple miles on Friday. But, why even risk it if the 1/2 Iron is the following day. I might just skip it. The run looked like this:
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:08:34 0:08:27 1 0 7 8:34 8:27 3:54 116 131 0 85
2 0:08:16 0:08:11 1 14 0 8:16 8:11 6:54 128 154 0 85
3 0:08:21 0:08:06 1 0 0 8:21 8:06 6:34 135 145 0 92
4 0:07:42 0:07:39 1 0 0 7:42 7:39 6:20 142 155 0 91
5 0:07:52 0:07:53 1 0 5 7:52 7:53 6:43 147 151 0 98
6 0:07:54 0:07:51 1 0 5 7:54 7:51 6:27 146 155 0 94
7 0:00:43 0:00:44 0.09 0 0 8:00 8:00 7:14 153 154 0 10
Summary 0:49:26 0:48:51 6.09 14 17 8:06 8:01 3:54 135 155 0 555
All I have left for training this week is a 45 min bike on the trainer workout and one more short swim of around 1000 yards with 1/2 of that near race pace.
My coach sent me a You Tube video where a triathlete says something to himself when the going gets tough on race day. He says, "shut up legs." I like that and will most likely use it Saturday.
I had an interesting Monday afternoon. Got to meet 3 time Ironman World Champion Chrissie Wellington at a Fleet Feet luncheon. I was one of the few who got to ask a question. I asked about her nutrition and calorie intake. She is not anal about nutrition but does eat all good stuff. She does not count calories but guessed she may consume around 4000 calories per day when training. She is very nice.
One thing she really was strong about was, visualization. This was a nice way to start the week.
Tomorrow I will go over my goals for Saturday and also provide athlete tracking data for those who may be interested.
-----
" 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
Taper is going very well. It's funny, but I always feel fat during taper. Maybe it is a little guilt about not working out hard. But, after doing this several times I know it's all in my head.
The excitement for Saturday's 1/2 Ironman slowly grows inside me. My body feels very good. I went on a 6 mile run yesterday and my usually slow first mile was in the mid 8 pace without even thinking about it. It was very hot and humid but that did not bother me at all. Maybe I am becomming even more heat acclimated.
Or, maybe it's the Chia Seeds I've been adding to my morning oatmeal.
The six mile run was just an easy effort, but those easy efforts are becomming a little faster. This may have been the last run before the event. If I do run again it might be a couple miles on Friday. But, why even risk it if the 1/2 Iron is the following day. I might just skip it. The run looked like this:
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:08:34 0:08:27 1 0 7 8:34 8:27 3:54 116 131 0 85
2 0:08:16 0:08:11 1 14 0 8:16 8:11 6:54 128 154 0 85
3 0:08:21 0:08:06 1 0 0 8:21 8:06 6:34 135 145 0 92
4 0:07:42 0:07:39 1 0 0 7:42 7:39 6:20 142 155 0 91
5 0:07:52 0:07:53 1 0 5 7:52 7:53 6:43 147 151 0 98
6 0:07:54 0:07:51 1 0 5 7:54 7:51 6:27 146 155 0 94
7 0:00:43 0:00:44 0.09 0 0 8:00 8:00 7:14 153 154 0 10
Summary 0:49:26 0:48:51 6.09 14 17 8:06 8:01 3:54 135 155 0 555
All I have left for training this week is a 45 min bike on the trainer workout and one more short swim of around 1000 yards with 1/2 of that near race pace.
My coach sent me a You Tube video where a triathlete says something to himself when the going gets tough on race day. He says, "shut up legs." I like that and will most likely use it Saturday.
I had an interesting Monday afternoon. Got to meet 3 time Ironman World Champion Chrissie Wellington at a Fleet Feet luncheon. I was one of the few who got to ask a question. I asked about her nutrition and calorie intake. She is not anal about nutrition but does eat all good stuff. She does not count calories but guessed she may consume around 4000 calories per day when training. She is very nice.
One thing she really was strong about was, visualization. This was a nice way to start the week.
Tomorrow I will go over my goals for Saturday and also provide athlete tracking data for those who may be interested.
-----
" 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, July 26, 2010
RACE WEEK HALF IRONMAN
RACE WEEK:
Jeez, it's race week. My half Ironman journey that I started last December is almost here.
I am in tri-taper at this time. That does not mean that I just sit around and do nothing. I still must do shorter versions of swimming, biking and running. I feel like I need to extend one swim workout beyond the 1600 yards scheduled. I was not able to get in my long open water swim last weekend because of flooding around Chicago.
When we get torrential rains here the City decides to release polluted water into Lake Michigan. When they do this they impose a swimming ban because of potential ecoli. I've never seen one ecoli in the lake when I swim.
Besides the need to swim I have short bike sessions and one 6 mile run. All other work will be very short.
I will leave for Benton Harbor, MI, Friday morning and attend the Ironman Expo. The Expo is where you pick up you goody bag, shirt and get marked up. They will put your bib number on your arms and legs. I will also walk around and do some shopping.
I will also check out parts of the race venue.
I will also put my bike in transition. I'm not sure if I want a spot near the bike and run exit or not. Hmmm.
So, it's time to let my body glue itself back together and get stronger for the event.
Yesterday I had an awesome 40 mile bike ride in Buffalo Grove with the Chicago Tri Club. My legs feel really really good on the bike. My goal for the bike in the half Ironman is to maintain 20 mph+. During the ride yesterday 18 mph actually felt slow, so that was encouraging. Maybe I can raise my race mph goal. Only time will tell and that will be a race day decision. I will see how I feel on the bike during the event.
After my 40 mile ride I immediately ran a two mile transition run. No problem.
One must keep in mind that there is a 1/2 marathon after the 56 mile bike so you must save some energy.
I have some specific goals for this race. I will share those later in the week.
-----
" 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
Jeez, it's race week. My half Ironman journey that I started last December is almost here.
I am in tri-taper at this time. That does not mean that I just sit around and do nothing. I still must do shorter versions of swimming, biking and running. I feel like I need to extend one swim workout beyond the 1600 yards scheduled. I was not able to get in my long open water swim last weekend because of flooding around Chicago.
When we get torrential rains here the City decides to release polluted water into Lake Michigan. When they do this they impose a swimming ban because of potential ecoli. I've never seen one ecoli in the lake when I swim.
Besides the need to swim I have short bike sessions and one 6 mile run. All other work will be very short.
I will leave for Benton Harbor, MI, Friday morning and attend the Ironman Expo. The Expo is where you pick up you goody bag, shirt and get marked up. They will put your bib number on your arms and legs. I will also walk around and do some shopping.
I will also check out parts of the race venue.
I will also put my bike in transition. I'm not sure if I want a spot near the bike and run exit or not. Hmmm.
So, it's time to let my body glue itself back together and get stronger for the event.
Yesterday I had an awesome 40 mile bike ride in Buffalo Grove with the Chicago Tri Club. My legs feel really really good on the bike. My goal for the bike in the half Ironman is to maintain 20 mph+. During the ride yesterday 18 mph actually felt slow, so that was encouraging. Maybe I can raise my race mph goal. Only time will tell and that will be a race day decision. I will see how I feel on the bike during the event.
After my 40 mile ride I immediately ran a two mile transition run. No problem.
One must keep in mind that there is a 1/2 marathon after the 56 mile bike so you must save some energy.
I have some specific goals for this race. I will share those later in the week.
-----
" 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, July 23, 2010
Hottest Day of Year..In Chicago
Good morning.
Today will be the hottest day of the year in Chicago. The humidity is way up there. I am debating if I should do my long run today or tomorrow. I will do an open water swim tomorrow at Ohio St Beach and I could run after that. Ohhh, decisions, decisions.
Sunday I will ride again with the Chicago Tri Club. We have a nice 38 mile rolling hills route in Buffalo Grove. Plus it's fun to meet new people.
Yesterday's training consisted of a 2050 swim at XSport Fitness. I had a 500 yard increasing pace warm up and finished in 9:32. This was my fastest to date and I swam at a comfortable pace. At least it felt comfortable.
Then I swam 3X500 at race pace with 20 seconds rest between sets. Twenty seconds ain't long my friends. The funny thing is, my race pace is hardly faster than my warm up pace. And considering the extra effort expended is it really worth knocking yourself out to save 20-30 seconds per 500 yard effort. During a 1/2 Ironman I would only save about 2 minutes. The result would be extreme fatigue.
There is a saying in triathlon: "You can't win the triathlon during the swim, but you can lose it."
So, the swim was a great workout.
Later in the day I got on my bike and stayed inside on my trainer. Sometimes I like to watch the evening news as I train. I basically went 16 miles in one hour and incorporated various drills along the way.
Have a great day and weekend.
-----
" 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
Today will be the hottest day of the year in Chicago. The humidity is way up there. I am debating if I should do my long run today or tomorrow. I will do an open water swim tomorrow at Ohio St Beach and I could run after that. Ohhh, decisions, decisions.
Sunday I will ride again with the Chicago Tri Club. We have a nice 38 mile rolling hills route in Buffalo Grove. Plus it's fun to meet new people.
Yesterday's training consisted of a 2050 swim at XSport Fitness. I had a 500 yard increasing pace warm up and finished in 9:32. This was my fastest to date and I swam at a comfortable pace. At least it felt comfortable.
Then I swam 3X500 at race pace with 20 seconds rest between sets. Twenty seconds ain't long my friends. The funny thing is, my race pace is hardly faster than my warm up pace. And considering the extra effort expended is it really worth knocking yourself out to save 20-30 seconds per 500 yard effort. During a 1/2 Ironman I would only save about 2 minutes. The result would be extreme fatigue.
There is a saying in triathlon: "You can't win the triathlon during the swim, but you can lose it."
So, the swim was a great workout.
Later in the day I got on my bike and stayed inside on my trainer. Sometimes I like to watch the evening news as I train. I basically went 16 miles in one hour and incorporated various drills along the way.
Have a great day and weekend.
-----
" 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, July 22, 2010
Staying In The Box!
Good morning.
Not much to report yesterday except that on Tuesday was a easy 800 yard swim. I started with my fastest 500 yard warm up in 9:42. The goal of the warm up is to start slowly and build the pace. I don't build the pace to a speed that would be hard to maintain. Instead, I just swim comfortably. Sort of like how I would start a triathlon.
I don't start a tri all-out. You must pace yourself and stay within, "the box." "My Box." In "my box" I focus on technique and efficiency and let the rest take care of itself.
After the initial 500 I just did a couple 100 yard sprints. I felt guilty ending it there.
Yesterday was a 6 mile run. My plan called for 2 miles easy, 3 fast and 1 cool down. i never pay attention sometimes.
My legs were fresh from Sunday's 14 miler. The first mile was under 9 pace which is unusual. The following miles were basically fast. So much for da plan. You can see that I tried to slow down in mile 5 then my legs said, no. It was hot and humid and sunny. I like all this but I felt the heat and humidity. When I was done with the run I felt like I just had a great workout. That's what it is all about, right?
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:08:45 0:08:36 1 0 8 8:45 8:36 6:14 119 132 0 87
2 0:07:56 0:07:58 1 14 0 7:56 7:58 5:36 134 140 0 93
3 0:07:22 0:07:10 1 0 0 7:22 7:10 5:35 139 154 0 86
4 0:07:16 0:07:13 1 0 0 7:16 7:13 4:00 151 163 0 93
5 0:07:53 0:07:54 1 0 5 7:53 7:54 4:27 154 156 0 102
6 0:07:36 0:07:36 1 0 7 7:36 7:36 5:40 155 159 0 100
7 0:00:02 0:00:03 0.01 0 0 6:12 8:21 6:56 159 159 0 1
Summary 0:46:53 0:46:30 6.01 14 20 7:48 7:44 4:00 141 163 0 562
The 1/2 Ironman is a week from Saturday. Hard to believe it's almost here. I remember when I started my triathlon adventure last December. I used to complain about my breathing during the swim. Not anymore.
This has been a lot of fun to train for and I am certain that I will continue to participate in triathlons for a long time, God willing.
Next year I may try my first full Ironman.
-----
" 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
Not much to report yesterday except that on Tuesday was a easy 800 yard swim. I started with my fastest 500 yard warm up in 9:42. The goal of the warm up is to start slowly and build the pace. I don't build the pace to a speed that would be hard to maintain. Instead, I just swim comfortably. Sort of like how I would start a triathlon.
I don't start a tri all-out. You must pace yourself and stay within, "the box." "My Box." In "my box" I focus on technique and efficiency and let the rest take care of itself.
After the initial 500 I just did a couple 100 yard sprints. I felt guilty ending it there.
Yesterday was a 6 mile run. My plan called for 2 miles easy, 3 fast and 1 cool down. i never pay attention sometimes.
My legs were fresh from Sunday's 14 miler. The first mile was under 9 pace which is unusual. The following miles were basically fast. So much for da plan. You can see that I tried to slow down in mile 5 then my legs said, no. It was hot and humid and sunny. I like all this but I felt the heat and humidity. When I was done with the run I felt like I just had a great workout. That's what it is all about, right?
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:08:45 0:08:36 1 0 8 8:45 8:36 6:14 119 132 0 87
2 0:07:56 0:07:58 1 14 0 7:56 7:58 5:36 134 140 0 93
3 0:07:22 0:07:10 1 0 0 7:22 7:10 5:35 139 154 0 86
4 0:07:16 0:07:13 1 0 0 7:16 7:13 4:00 151 163 0 93
5 0:07:53 0:07:54 1 0 5 7:53 7:54 4:27 154 156 0 102
6 0:07:36 0:07:36 1 0 7 7:36 7:36 5:40 155 159 0 100
7 0:00:02 0:00:03 0.01 0 0 6:12 8:21 6:56 159 159 0 1
Summary 0:46:53 0:46:30 6.01 14 20 7:48 7:44 4:00 141 163 0 562
The 1/2 Ironman is a week from Saturday. Hard to believe it's almost here. I remember when I started my triathlon adventure last December. I used to complain about my breathing during the swim. Not anymore.
This has been a lot of fun to train for and I am certain that I will continue to participate in triathlons for a long time, God willing.
Next year I may try my first full Ironman.
-----
" 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, July 20, 2010
Aero Again and a Run
Good morning.
Yesterday was my long bike training session. I rode from my home to the lakefront path. The real session starts after you reach the path as the round trip to and from the lake is slow and traffic light filled. One tries to time the lights so you don't have to stop but that doesn't always work. It's like an obstical course and I always say, this is crazy.
Parts of the lakefront path are good to train on and parts have too many oblivious corpse like people walking around. Have any of you noticed how people just walk around without ever lookin where they are going? They must think they are the only people on the planet. Sometimes they even look at you and still step in front of your path. Yesterday I kept thinking that it's a good thing I pay attention, for their sakes and mine.
The first 16 miles were just sort of easy, warm up miles. After I got past Soldier Field, heading south, I began my tri-pace bike workout from mile 16 to mile 30. My goal is 20+ mph. I accomplished this for many of those miles.
It seems the more I ride the more I learn about what gears serve me best. On the straights and sort of flats the biggest gear on the smaller front sprocket seems to work well. I can reach a cadence of 100-106 and 21-23 mph without excessive quad effort.
My distance was 51.44 miles in 2:53:00. I expect much more during the 1/2 Ironman.
Immediately after the ride I pulled into my garage and changed into my running shoes for a two mile transition run. Legs felt heavy and it took about 3/4 of a mile to start feeling normal again. The run looked like this:
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:01 0:08:39 1 0 7 9:01 8:39 6:47 126 144 0 85
2 0:07:55 0:07:56 1 7 5 7:55 7:56 6:48 143 163 0 93
3 0:00:02 0:00:02 0 0 0 10:22 8:14 7:57 160 160 0 1
Summary 0:16:59 0:16:37 2 7 12 8:28 8:17 6:47
Edited by Silentrunner 7/20/2010 9:42 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
Yesterday was my long bike training session. I rode from my home to the lakefront path. The real session starts after you reach the path as the round trip to and from the lake is slow and traffic light filled. One tries to time the lights so you don't have to stop but that doesn't always work. It's like an obstical course and I always say, this is crazy.
Parts of the lakefront path are good to train on and parts have too many oblivious corpse like people walking around. Have any of you noticed how people just walk around without ever lookin where they are going? They must think they are the only people on the planet. Sometimes they even look at you and still step in front of your path. Yesterday I kept thinking that it's a good thing I pay attention, for their sakes and mine.
The first 16 miles were just sort of easy, warm up miles. After I got past Soldier Field, heading south, I began my tri-pace bike workout from mile 16 to mile 30. My goal is 20+ mph. I accomplished this for many of those miles.
It seems the more I ride the more I learn about what gears serve me best. On the straights and sort of flats the biggest gear on the smaller front sprocket seems to work well. I can reach a cadence of 100-106 and 21-23 mph without excessive quad effort.
My distance was 51.44 miles in 2:53:00. I expect much more during the 1/2 Ironman.
Immediately after the ride I pulled into my garage and changed into my running shoes for a two mile transition run. Legs felt heavy and it took about 3/4 of a mile to start feeling normal again. The run looked like this:
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:01 0:08:39 1 0 7 9:01 8:39 6:47 126 144 0 85
2 0:07:55 0:07:56 1 7 5 7:55 7:56 6:48 143 163 0 93
3 0:00:02 0:00:02 0 0 0 10:22 8:14 7:57 160 160 0 1
Summary 0:16:59 0:16:37 2 7 12 8:28 8:17 6:47
Edited by Silentrunner 7/20/2010 9:42 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
Monday, July 19, 2010
Miles and Miles and More To Come
Good morning.
Lots of activity in the last few days. The 1/2 Ironman nears. I am ever so slowly entering the triathlon taper mode. The typical taper for an olympic or half Ironman is 6-10 days. During this period one continues to lower the volume of training and focus a bit more on short bursts of intensity/speed.
This taper is not as severe as a marathon taper. I think this is because, vs just marathon training, ie., running, the triathlon training is not so focused on one activity. It's more of a blend of different muscle usages.
Friday
This was a hot day. Just the way I like it. Heck, it is summer, right. The plan called for a 6 miler with some faster miles. Here's how it went:
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:11 0:09:02 1 0 9 9:11 9:02 6:45 117 128 0 90
2 0:08:07 0:08:06 1 13 0 8:07 8:06 6:25 129 141 0 91
3 0:07:12 0:07:14 1 0 0 7:12 7:14 5:53 141 151 0 88
4 0:07:46 0:07:39 1 1 0 7:46 7:39 4:13 150 154 0 99
5 0:07:35 0:07:33 1 0 5 7:35 7:33 5:47 150 157 0 95
6 0:07:31 0:07:31 1 0 6 7:31 7:31 6:08 154 159 0 98
Summary 0:47:24 0:47:05 6 15 21 7:54 7:50 4:13 139 159 0 561
I thought, considering the temperature and the effort, my heart rate was terrific.
Saturday
This was my long open water swim day. I went to Ohio Street Beach and the water was full of triathletes. It almost looked like a mini triathlon. This was great practice for sighting, otherwise, you might run into another swimmer.
The water felt nice and cool. I swam very relaxed and felt really good. My breathing was not labored at all. After meandering through the triathletes I was soon all by myself heading towards my favorite bouy which is about .65 mile out there.
None of the other triathletes ever go out this far in one direction. Not sure why. The farther you go, the deeper the water and the cooler it gets. I circled my bouy and started back.
I keep my Garmin under my swim cap so I do not lose the satelite signal. The one mile distance vibration/ring happened to soon on the way back. I'm like, how could it have gone off already. Whatever.
I continued to focus and swim relaxed but hard. Felt great.
The closer I got to the finish the more lake bottom I could see. The sand seemed so close. Finally, my finger tips hit sand and I am done. I stand up in the sun and unzip the wetsuit and pull the top to my waist. I take off the swim cap and look at the Garmin.
The swim ended up being: 1.61 miles in 42:47. Interesting! Someone must have moved my bouy. It usually is more like a 1.3 mile round trip.
I had no lat soreness at all. Felt terrific.
Sunday
Today I feel like I am falling a little behind with my training. I should have done my long run yesterday, Saturday. Instead, Beth and I went to the beach. I am torn between a long run or a long bike. I decided for the long run because I had an excellent biking week in Michigan.
I will make up the long ride and transition run Monday, today.
I was excited to go on this 14 mile run along the lake. It was sunny, hot and humid. I like that. I felt good the whole way.
Even though I like these conditions one still must keep their pace in check or pay the consequences. I decided to run at an aerobic pace and run the final few miles a bit faster. As I went along, the sun beating down and sweat coming off my hat like a fawcett, I kept noticing that my heart rate felt so low. After I downloaded the run's results I was happily impressed. I guess, going by heart rate I can push the pace a bit more.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:10 0:08:56 1 0 8 9:10 8:56 7:35 116 127 0 85
2 0:08:36 0:08:37 1 14 0 8:36 8:37 5:37 127 132 0 94
3 0:08:31 0:08:25 1 0 0 8:31 8:25 6:50 129 134 0 93
4 0:08:27 0:08:20 1 0 12 8:27 8:20 3:33 132 138 0 94
5 0:08:40 0:08:40 1 13 8 8:40 8:40 7:40 136 139 0 98
6 0:08:37 0:08:38 1 0 11 8:37 8:38 7:50 135 137 0 94
7 0:08:45 0:08:45 1 0 0 8:45 8:45 8:08 134 138 0 91
8 0:08:39 0:08:41 1 0 0 8:39 8:41 7:43 129 136 0 75
9 0:08:56 0:08:53 1 0 0 8:56 8:53 8:04 133 138 0 88
10 0:08:41 0:08:35 1 8 10 8:41 8:35 4:30 134 138 0 82
11 0:08:45 0:08:40 1 20 0 8:45 8:40 4:34 132 142 0 82
12 0:08:13 0:08:14 1 0 0 8:13 8:14 6:19 144 147 0 96
13 0:08:13 0:08:05 1 0 6 8:13 8:05 6:47 147 152 0 100
14 0:08:12 0:08:13 1 9 7 8:12 8:13 7:18 149 152 0 102
15 0:00:01 -- 0 0 0 --:-- 9:52 --:-- -- -- 0 0
Summary 2:00:32 1:59:42 14 63 61 8:36 8:33 3:33 133 152 0 1,274
Today, Monday, I will get in that 50 mile bike ride with moderate effort. During the ride I will do approx 10-15 miles at race pace. Hmmm. What is race pace? Hopefully, over 20 mph.
Onward!
Edited by Silentrunner 7/19/2010 7:27 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
Lots of activity in the last few days. The 1/2 Ironman nears. I am ever so slowly entering the triathlon taper mode. The typical taper for an olympic or half Ironman is 6-10 days. During this period one continues to lower the volume of training and focus a bit more on short bursts of intensity/speed.
This taper is not as severe as a marathon taper. I think this is because, vs just marathon training, ie., running, the triathlon training is not so focused on one activity. It's more of a blend of different muscle usages.
Friday
This was a hot day. Just the way I like it. Heck, it is summer, right. The plan called for a 6 miler with some faster miles. Here's how it went:
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:11 0:09:02 1 0 9 9:11 9:02 6:45 117 128 0 90
2 0:08:07 0:08:06 1 13 0 8:07 8:06 6:25 129 141 0 91
3 0:07:12 0:07:14 1 0 0 7:12 7:14 5:53 141 151 0 88
4 0:07:46 0:07:39 1 1 0 7:46 7:39 4:13 150 154 0 99
5 0:07:35 0:07:33 1 0 5 7:35 7:33 5:47 150 157 0 95
6 0:07:31 0:07:31 1 0 6 7:31 7:31 6:08 154 159 0 98
Summary 0:47:24 0:47:05 6 15 21 7:54 7:50 4:13 139 159 0 561
I thought, considering the temperature and the effort, my heart rate was terrific.
Saturday
This was my long open water swim day. I went to Ohio Street Beach and the water was full of triathletes. It almost looked like a mini triathlon. This was great practice for sighting, otherwise, you might run into another swimmer.
The water felt nice and cool. I swam very relaxed and felt really good. My breathing was not labored at all. After meandering through the triathletes I was soon all by myself heading towards my favorite bouy which is about .65 mile out there.
None of the other triathletes ever go out this far in one direction. Not sure why. The farther you go, the deeper the water and the cooler it gets. I circled my bouy and started back.
I keep my Garmin under my swim cap so I do not lose the satelite signal. The one mile distance vibration/ring happened to soon on the way back. I'm like, how could it have gone off already. Whatever.
I continued to focus and swim relaxed but hard. Felt great.
The closer I got to the finish the more lake bottom I could see. The sand seemed so close. Finally, my finger tips hit sand and I am done. I stand up in the sun and unzip the wetsuit and pull the top to my waist. I take off the swim cap and look at the Garmin.
The swim ended up being: 1.61 miles in 42:47. Interesting! Someone must have moved my bouy. It usually is more like a 1.3 mile round trip.
I had no lat soreness at all. Felt terrific.
Sunday
Today I feel like I am falling a little behind with my training. I should have done my long run yesterday, Saturday. Instead, Beth and I went to the beach. I am torn between a long run or a long bike. I decided for the long run because I had an excellent biking week in Michigan.
I will make up the long ride and transition run Monday, today.
I was excited to go on this 14 mile run along the lake. It was sunny, hot and humid. I like that. I felt good the whole way.
Even though I like these conditions one still must keep their pace in check or pay the consequences. I decided to run at an aerobic pace and run the final few miles a bit faster. As I went along, the sun beating down and sweat coming off my hat like a fawcett, I kept noticing that my heart rate felt so low. After I downloaded the run's results I was happily impressed. I guess, going by heart rate I can push the pace a bit more.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:10 0:08:56 1 0 8 9:10 8:56 7:35 116 127 0 85
2 0:08:36 0:08:37 1 14 0 8:36 8:37 5:37 127 132 0 94
3 0:08:31 0:08:25 1 0 0 8:31 8:25 6:50 129 134 0 93
4 0:08:27 0:08:20 1 0 12 8:27 8:20 3:33 132 138 0 94
5 0:08:40 0:08:40 1 13 8 8:40 8:40 7:40 136 139 0 98
6 0:08:37 0:08:38 1 0 11 8:37 8:38 7:50 135 137 0 94
7 0:08:45 0:08:45 1 0 0 8:45 8:45 8:08 134 138 0 91
8 0:08:39 0:08:41 1 0 0 8:39 8:41 7:43 129 136 0 75
9 0:08:56 0:08:53 1 0 0 8:56 8:53 8:04 133 138 0 88
10 0:08:41 0:08:35 1 8 10 8:41 8:35 4:30 134 138 0 82
11 0:08:45 0:08:40 1 20 0 8:45 8:40 4:34 132 142 0 82
12 0:08:13 0:08:14 1 0 0 8:13 8:14 6:19 144 147 0 96
13 0:08:13 0:08:05 1 0 6 8:13 8:05 6:47 147 152 0 100
14 0:08:12 0:08:13 1 9 7 8:12 8:13 7:18 149 152 0 102
15 0:00:01 -- 0 0 0 --:-- 9:52 --:-- -- -- 0 0
Summary 2:00:32 1:59:42 14 63 61 8:36 8:33 3:33 133 152 0 1,274
Today, Monday, I will get in that 50 mile bike ride with moderate effort. During the ride I will do approx 10-15 miles at race pace. Hmmm. What is race pace? Hopefully, over 20 mph.
Onward!
Edited by Silentrunner 7/19/2010 7:27 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
Thursday, July 15, 2010
Seeking Shade
Good morning.
Sure is hot in Chicago these days. These are the days I dream about when I run along the frigid lakefront in sub zero temperatures looking at the frozen landscape.
Running in heat and humidity, for me, brings a new and interesting challenge. I enjoy the battle. One just needs to be smart about it. Yesterday, when I started out on my 8 miler it was around 4 pm with the temps around 90 degrees. It was sunny and humid as well, bringing the heat index close to 100 degrees.
After two days off for the legs, they were fresh and ready to roll. I love when my legs feel totally recovered from previous workouts. They feel stronger. My goal for this run was, one warm up mile then two or more faster, then some easy finishing miles. I would base how many fast mile on how the heat affected me.
The first mile was a fast starting mile and the next two were mid 7 minute miles. After that I had to slow down. The hottest part of the run was waiting at crosswalks in the sun. Just standing there in the sun was tough. I really felt the heat.
When I got home and downloaded the results from the Garmin I was shocked that my average heart rate never rose above 150 bpm. It sure felt like it was pounding out of my chest at those stop lights.
Miles 2 and 3, were some of the easiest mid 7 minute miles I've ever run. It did not take much effort to get there. Cool. I kept thinking how easy it would have been to go sub 7. But, that can wait.
Today is a swim and bike day.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:08:31 0:08:20 1 0 7 8:31 8:20 4:54 122 136 0 88
2 0:07:38 0:07:38 1 9 0 7:38 7:38 4:53 138 147 0 90
3 0:07:32 0:07:33 1 4 0 7:32 7:33 5:47 149 153 0 95
4 0:08:04 0:08:06 1 0 11 8:04 8:06 5:43 150 152 0 102
5 0:09:06 0:09:03 1 12 0 9:06 9:03 5:51 150 156 0 112
6 0:08:59 0:08:59 1 0 0 8:59 8:59 7:21 146 150 0 108
7 0:09:28 0:09:27 1 0 5 9:28 9:27 7:58 145 149 0 111
8 0:08:56 0:08:50 1 0 8 8:56 8:50 7:37 148 155 0 107
Summary 1:08:18 1:07:56 8 24 32 8:32 8:29 4:53 143 156 0 813
-----
" 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 hot in Chicago these days. These are the days I dream about when I run along the frigid lakefront in sub zero temperatures looking at the frozen landscape.
Running in heat and humidity, for me, brings a new and interesting challenge. I enjoy the battle. One just needs to be smart about it. Yesterday, when I started out on my 8 miler it was around 4 pm with the temps around 90 degrees. It was sunny and humid as well, bringing the heat index close to 100 degrees.
After two days off for the legs, they were fresh and ready to roll. I love when my legs feel totally recovered from previous workouts. They feel stronger. My goal for this run was, one warm up mile then two or more faster, then some easy finishing miles. I would base how many fast mile on how the heat affected me.
The first mile was a fast starting mile and the next two were mid 7 minute miles. After that I had to slow down. The hottest part of the run was waiting at crosswalks in the sun. Just standing there in the sun was tough. I really felt the heat.
When I got home and downloaded the results from the Garmin I was shocked that my average heart rate never rose above 150 bpm. It sure felt like it was pounding out of my chest at those stop lights.
Miles 2 and 3, were some of the easiest mid 7 minute miles I've ever run. It did not take much effort to get there. Cool. I kept thinking how easy it would have been to go sub 7. But, that can wait.
Today is a swim and bike day.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:08:31 0:08:20 1 0 7 8:31 8:20 4:54 122 136 0 88
2 0:07:38 0:07:38 1 9 0 7:38 7:38 4:53 138 147 0 90
3 0:07:32 0:07:33 1 4 0 7:32 7:33 5:47 149 153 0 95
4 0:08:04 0:08:06 1 0 11 8:04 8:06 5:43 150 152 0 102
5 0:09:06 0:09:03 1 12 0 9:06 9:03 5:51 150 156 0 112
6 0:08:59 0:08:59 1 0 0 8:59 8:59 7:21 146 150 0 108
7 0:09:28 0:09:27 1 0 5 9:28 9:27 7:58 145 149 0 111
8 0:08:56 0:08:50 1 0 8 8:56 8:50 7:37 148 155 0 107
Summary 1:08:18 1:07:56 8 24 32 8:32 8:29 4:53 143 156 0 813
-----
" 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, July 14, 2010
Back At It
Good morning.
I have not blogged recently because there has not been much to report on. Since my 12.25 mile run on Sunday I wanted to give my legs a small recovery break.
I did a 10 mile spin workout on Monday just to loosen up the leg muscles. I also swam 700 yards in the pool.
Tuesday was another break for the legs but I swam again with 2X500 race pace in the pool.
I need to catch up a little with the pool/open water work. I took a few days off while in Michigan because I had a mishap at the in laws house. I was in the kitchen making a peanut butter and jelly sandwich when I heard terrible screams from my wife and mother in law. I knew my wife was out there with the dogs and by the tone of the screams I thought one of the dogs was getting killed.
I bolted from the kitchen and through the screan door and saw my Westie in a fight with a large lab type water dog. I immediately ran to the fight and pinned the large dog against the garage and grabbed his collar with my right hand. Then my Westie was still attacking and I tried to stop him with my left hand.
This all happened so fast it's hard to remember all the details. But, my left hand got bit hard by one of the dogs and I needed stiches. Talk about adrenaline. The stiches come out tomorrow.
Only 2 1/2 weeks til the 1/2 Ironman. Training is going well and I am looking forward to today's run. The plan calls for 2 easy, 4 at 10K pace, 2 easy. The temps will be up there over 90 degrees with a heat index of about 100. I will be careful if need be.
-----
" 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 have not blogged recently because there has not been much to report on. Since my 12.25 mile run on Sunday I wanted to give my legs a small recovery break.
I did a 10 mile spin workout on Monday just to loosen up the leg muscles. I also swam 700 yards in the pool.
Tuesday was another break for the legs but I swam again with 2X500 race pace in the pool.
I need to catch up a little with the pool/open water work. I took a few days off while in Michigan because I had a mishap at the in laws house. I was in the kitchen making a peanut butter and jelly sandwich when I heard terrible screams from my wife and mother in law. I knew my wife was out there with the dogs and by the tone of the screams I thought one of the dogs was getting killed.
I bolted from the kitchen and through the screan door and saw my Westie in a fight with a large lab type water dog. I immediately ran to the fight and pinned the large dog against the garage and grabbed his collar with my right hand. Then my Westie was still attacking and I tried to stop him with my left hand.
This all happened so fast it's hard to remember all the details. But, my left hand got bit hard by one of the dogs and I needed stiches. Talk about adrenaline. The stiches come out tomorrow.
Only 2 1/2 weeks til the 1/2 Ironman. Training is going well and I am looking forward to today's run. The plan calls for 2 easy, 4 at 10K pace, 2 easy. The temps will be up there over 90 degrees with a heat index of about 100. I will be careful if need be.
-----
" 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, July 12, 2010
Straight As An Aero
We had an excellent trip up to Glen Arbor, MI. It's always hard to come back to Chicago. So, the training venue changes back to the trainer, the road, the pool, etc. I still will do open water swims in Lake MI, and long rides on the road. Running, of course will be on the streets of Chicago.
Only three weeks til the 1/2 Ironman. Even though the event is nearing the training still may seem aggressive. Besides advice from my coach I am also incorporating workouts from Triathlete Mag. I their most recent digital issue they have a 16 week 1/2 Ironman training program. I am using the last four weeks of the plan for my purposes.
The workouts in Michigan were great. I really enjoyed all the open roads and the wonderful lake to utilize.
Last week, I am sure, had to be the most weekly miles I have covered with a total of 140. That is mainly due to the bike miles.
Saturday I had an excellent brick workout. The bike took me around Big and Little Glen Lakes, twice. Each trip was approx. 22.7 hilly miles. I did not go all out and paced myself so I could get in an effective 15 minute transition run. The bike took, 2:32:22. When the ride was over I pulled into the garage and immdeiately changed into my running shoes and took off.
My legs did feel heavy, this time. You feel like, so stiff and heavy. I just kept moving because I know this feeling dissapates as you continue on. I looked at my Garmin and saw a 9+ mile pace. Totally normal. As the first mile progressed I started noticing the mile pace going down. I have to stress that even though the pace is going down you still do not feel like you are running fast.
Well, I was really surprised that the first mile came in at 7:57. Then I turned around and the pace just kept on going down. The effort did not match the pace. I was like, "what the heck is going on." I just took it in stride and finished the second mile at 7:04. If there was a third mile it would have been in the 6's. Thought to save that for race day.
Yesterday we drove home from Michigan and after unpacking I went for a sorta long run of 12.25 miles. This all fits in with the training plan. I have not run over 10 miles in a while, June 21. I want to remind my legs what endurance feels like. The next couple weeks will reinforce this feeling.
Considering that I ran at 4:30 pm, the warmest part of the day, my heart rate was very subdued. I never climbed above 139.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:08:51 0:08:38 1 0 7 8:51 8:38 4:58 117 126 0 85
2 0:08:27 0:08:25 1 14 0 8:27 8:25 6:44 128 132 0 94
3 0:08:14 0:16:31 1 0 7 8:14 16:31 4:29 129 134 0 86
4 0:08:35 0:00:34 1 0 3 8:35 0:34 4:50 131 134 0 6
5 0:08:36 0:08:36 1 0 8 8:36 8:36 7:32 132 134 0 100
6 0:08:36 0:08:36 1 9 11 8:36 8:36 7:16 133 136 0 95
7 0:08:18 0:08:18 1 17 0 8:18 8:18 6:11 133 139 0 94
8 0:08:20 0:08:04 1 0 0 8:20 8:04 6:27 134 137 0 92
9 0:08:31 0:08:28 1 2 0 8:31 8:28 6:31 132 135 0 91
10 0:08:43 0:08:37 1 0 5 8:43 8:37 6:54 131 135 0 84
11 0:08:51 0:08:50 1 0 8 8:51 8:50 7:09 132 138 0 90
12 0:02:07 0:02:08 0.25 0 0 8:36 8:36 8:03 135 137 0 23
Summary 1:44:53 1:35:45 12.25 43 50 8:33 8:30 4:29 130 139 0 1,033
All in all, things are progressing nicely.
-----
" 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
Only three weeks til the 1/2 Ironman. Even though the event is nearing the training still may seem aggressive. Besides advice from my coach I am also incorporating workouts from Triathlete Mag. I their most recent digital issue they have a 16 week 1/2 Ironman training program. I am using the last four weeks of the plan for my purposes.
The workouts in Michigan were great. I really enjoyed all the open roads and the wonderful lake to utilize.
Last week, I am sure, had to be the most weekly miles I have covered with a total of 140. That is mainly due to the bike miles.
Saturday I had an excellent brick workout. The bike took me around Big and Little Glen Lakes, twice. Each trip was approx. 22.7 hilly miles. I did not go all out and paced myself so I could get in an effective 15 minute transition run. The bike took, 2:32:22. When the ride was over I pulled into the garage and immdeiately changed into my running shoes and took off.
My legs did feel heavy, this time. You feel like, so stiff and heavy. I just kept moving because I know this feeling dissapates as you continue on. I looked at my Garmin and saw a 9+ mile pace. Totally normal. As the first mile progressed I started noticing the mile pace going down. I have to stress that even though the pace is going down you still do not feel like you are running fast.
Well, I was really surprised that the first mile came in at 7:57. Then I turned around and the pace just kept on going down. The effort did not match the pace. I was like, "what the heck is going on." I just took it in stride and finished the second mile at 7:04. If there was a third mile it would have been in the 6's. Thought to save that for race day.
Yesterday we drove home from Michigan and after unpacking I went for a sorta long run of 12.25 miles. This all fits in with the training plan. I have not run over 10 miles in a while, June 21. I want to remind my legs what endurance feels like. The next couple weeks will reinforce this feeling.
Considering that I ran at 4:30 pm, the warmest part of the day, my heart rate was very subdued. I never climbed above 139.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:08:51 0:08:38 1 0 7 8:51 8:38 4:58 117 126 0 85
2 0:08:27 0:08:25 1 14 0 8:27 8:25 6:44 128 132 0 94
3 0:08:14 0:16:31 1 0 7 8:14 16:31 4:29 129 134 0 86
4 0:08:35 0:00:34 1 0 3 8:35 0:34 4:50 131 134 0 6
5 0:08:36 0:08:36 1 0 8 8:36 8:36 7:32 132 134 0 100
6 0:08:36 0:08:36 1 9 11 8:36 8:36 7:16 133 136 0 95
7 0:08:18 0:08:18 1 17 0 8:18 8:18 6:11 133 139 0 94
8 0:08:20 0:08:04 1 0 0 8:20 8:04 6:27 134 137 0 92
9 0:08:31 0:08:28 1 2 0 8:31 8:28 6:31 132 135 0 91
10 0:08:43 0:08:37 1 0 5 8:43 8:37 6:54 131 135 0 84
11 0:08:51 0:08:50 1 0 8 8:51 8:50 7:09 132 138 0 90
12 0:02:07 0:02:08 0.25 0 0 8:36 8:36 8:03 135 137 0 23
Summary 1:44:53 1:35:45 12.25 43 50 8:33 8:30 4:29 130 139 0 1,033
All in all, things are progressing nicely.
-----
" 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, July 7, 2010
Hill Work
Training continues to go very well. The scenery change is nice.
When we arrived on Saturday we relaxed a bit and then it was time for a short bike ride. Twenty one miles is now short. But, I do expend a lot of energy riding around here because of the long climbs up the hills.
This also applies to the runs. For example, there are inclines of 200 feet during 1 1/2 miles and 260 feet during another 1.5 mile section. So, the climbs are long and sort of intense. These are just a couple but you get the idea. This is quite a change from flat Chicago.
Training Log:
Saturday, July 3
Bike: 21.2 miles, 1:12:50
Sunday, July 4
Swim: 1.34 mile open water swim, 37:57
Run: 6.3 miles, 53:56
Monday, July 5
Bike: 20.55 miles, 1:03:20, picked up by 8 minutes vs previous bike.
Tuesday, July 6
Swim: 1.30 mile open water swim, 39:54, tougher conditions
Run: 9 miles, 1:13:30
Today the lake is very calm and I am tempted to jump in. I think I am becomming part Labrador Retriever. Maybe I will just work on 100/300 yard sprints. Or, perhaps a bike ride but a different route.
The schedule towards the 1/2 Ironman is becomming more focused on quality and not quantity. Some things I need to work on still are a long bike ride, (50 mi) and a 15 minute transition run. Also, I have a couple 12 miles runs left.
All in all things are well. Currently niggle free.
When we arrived on Saturday we relaxed a bit and then it was time for a short bike ride. Twenty one miles is now short. But, I do expend a lot of energy riding around here because of the long climbs up the hills.
This also applies to the runs. For example, there are inclines of 200 feet during 1 1/2 miles and 260 feet during another 1.5 mile section. So, the climbs are long and sort of intense. These are just a couple but you get the idea. This is quite a change from flat Chicago.
Training Log:
Saturday, July 3
Bike: 21.2 miles, 1:12:50
Sunday, July 4
Swim: 1.34 mile open water swim, 37:57
Run: 6.3 miles, 53:56
Monday, July 5
Bike: 20.55 miles, 1:03:20, picked up by 8 minutes vs previous bike.
Tuesday, July 6
Swim: 1.30 mile open water swim, 39:54, tougher conditions
Run: 9 miles, 1:13:30
Today the lake is very calm and I am tempted to jump in. I think I am becomming part Labrador Retriever. Maybe I will just work on 100/300 yard sprints. Or, perhaps a bike ride but a different route.
The schedule towards the 1/2 Ironman is becomming more focused on quality and not quantity. Some things I need to work on still are a long bike ride, (50 mi) and a 15 minute transition run. Also, I have a couple 12 miles runs left.
All in all things are well. Currently niggle free.
Sunday, July 4, 2010
Hello Glen Lake
Happy 4th!
For the next week I will be fortunate enough to train around the beautiful venue of Glen Lake.
Here is an aerial view of Glen Lake. The big part is Big Glen and the smaller section to the left is Little Glen. The larger body of water above is Lake Michigan.
http://www.egr.msu.edu/hydrology/Home/glen_lake_wallace.htm
I will be swimming, biking and running in this crisp, clean and fresh, un-spoiled part of the world. We are on the far middle right of Big Glen. I love coming here, a lot.
Catching up a bit, Friday was another run day. It was a nice sunny 87 degree day. Decided on another 8 miler as I try to maintain some semblance of running endurance. The run looked like this:
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:06 0:08:57 1 0 7 9:06 8:57 5:38 120 131 0 91
2 0:07:56 0:07:53 1 14 0 7:56 7:53 5:52 134 141 0 93
3 0:07:40 0:07:41 1 0 0 7:40 7:41 6:22 140 145 0 91
4 0:07:42 0:07:43 1 0 20 7:42 7:43 3:20 143 145 0 94
5 0:07:57 0:07:57 1 14 0 7:57 7:57 4:15 142 151 0 97
6 0:07:33 0:07:34 1 4 0 7:33 7:34 5:57 150 156 0 96
7 0:07:46 0:07:39 1 0 5 7:46 7:39 6:32 147 154 0 96
8 0:08:09 0:08:09 1 0 8 8:09 8:09 6:55 151 153 0 103
9 0:02:37 0:02:37 0.34 0 0 7:49 7:47 6:33 152 153 0 33
Summary 1:06:30 1:06:10 8.34 32 39 7:58 7:56 3:20 140 156 0 794
Yesterday was an excellent 21 mile, 1:12:00, bike around Big and Little Glen. The ride has it's challenges with some long climbs along the way. I was in my lowest gear moving at 6-9 mph at times. This route also provides some terrific views.
Today is a swim and another bike or run. Choices!
Happy 4th of July and 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
For the next week I will be fortunate enough to train around the beautiful venue of Glen Lake.
Here is an aerial view of Glen Lake. The big part is Big Glen and the smaller section to the left is Little Glen. The larger body of water above is Lake Michigan.
http://www.egr.msu.edu/hydrology/Home/glen_lake_wallace.htm
I will be swimming, biking and running in this crisp, clean and fresh, un-spoiled part of the world. We are on the far middle right of Big Glen. I love coming here, a lot.
Catching up a bit, Friday was another run day. It was a nice sunny 87 degree day. Decided on another 8 miler as I try to maintain some semblance of running endurance. The run looked like this:
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:06 0:08:57 1 0 7 9:06 8:57 5:38 120 131 0 91
2 0:07:56 0:07:53 1 14 0 7:56 7:53 5:52 134 141 0 93
3 0:07:40 0:07:41 1 0 0 7:40 7:41 6:22 140 145 0 91
4 0:07:42 0:07:43 1 0 20 7:42 7:43 3:20 143 145 0 94
5 0:07:57 0:07:57 1 14 0 7:57 7:57 4:15 142 151 0 97
6 0:07:33 0:07:34 1 4 0 7:33 7:34 5:57 150 156 0 96
7 0:07:46 0:07:39 1 0 5 7:46 7:39 6:32 147 154 0 96
8 0:08:09 0:08:09 1 0 8 8:09 8:09 6:55 151 153 0 103
9 0:02:37 0:02:37 0.34 0 0 7:49 7:47 6:33 152 153 0 33
Summary 1:06:30 1:06:10 8.34 32 39 7:58 7:56 3:20 140 156 0 794
Yesterday was an excellent 21 mile, 1:12:00, bike around Big and Little Glen. The ride has it's challenges with some long climbs along the way. I was in my lowest gear moving at 6-9 mph at times. This route also provides some terrific views.
Today is a swim and another bike or run. Choices!
Happy 4th of July and 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
Thursday, July 1, 2010
Fill Up Your Glass
Good morning.
Do you think there are enough problems in the World right now? My goodness. All we here on the news and in the paper are negatives. Right now the World's glass is half empty. Not mine. I try to keep it full. I am always trying to find that silver lining. I enjoy being positive and optimistic. It feels much much better, doesn't it.
"This to shall pass."
Yesterday morning I began my final push to the half Ironman with a 2000 yard swim workout. The workout consisted of a 500 yard warm up and then, 3X400 yd in which I swim 100 yards moderate/100 hard/100 moderate. Then I did 2X100 speed and then 100 cool down.
Yesterday, another perfect weather day I "got" to go for an excellent 8 mile run. Initially I was going to run 6 but felt so good I decided, "hey, it's beautiful out, just run." So, that's what I did.
How lucky are we to be able to lace up our shoes and go for an 8, 10, 13, etc., mile long run at a moments notice? To be able to enjoy the excellent endorphin body flushing. To feel so so good?
As I ran I passed Wrigley Field just as the Cub's game was letting out. It's always interesting to get through the crowd. Then it was on to the lakefront path for a bit.
As I ran I decided to run the first 4 miles at 8+ pace and the second 4 sub 8. Just something that popped in my head as I ran. All in all a great run in great weather on a great day!
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:11 0:09:05 1 0 7 9:11 9:05 7:50 124 135 0 95
2 0:08:35 0:08:36 1 14 0 8:35 8:36 6:45 134 141 0 100
3 0:08:21 0:08:20 1 0 0 8:21 8:20 7:06 139 144 0 98
4 0:08:13 0:08:04 1 0 15 8:13 8:04 5:22 139 142 0 96
5 0:07:39 0:07:38 1 16 0 7:39 7:38 4:48 146 154 0 95
6 0:07:44 0:07:46 1 0 4 7:44 7:46 5:41 151 155 0 98
7 0:07:46 0:07:46 1 0 0 7:46 7:46 6:31 150 156 0 99
8 0:07:32 0:07:32 1 0 10 7:32 7:32 6:34 156 159 0 100
9 0:00:51 0:00:51 0.1 0 0 8:11 8:11 6:50 157 160 0 11
Summary 1:05:55 1:05:38 8.1 30 36 8:08 8:05 4:48 141 160 0 792
-----
" 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
Do you think there are enough problems in the World right now? My goodness. All we here on the news and in the paper are negatives. Right now the World's glass is half empty. Not mine. I try to keep it full. I am always trying to find that silver lining. I enjoy being positive and optimistic. It feels much much better, doesn't it.
"This to shall pass."
Yesterday morning I began my final push to the half Ironman with a 2000 yard swim workout. The workout consisted of a 500 yard warm up and then, 3X400 yd in which I swim 100 yards moderate/100 hard/100 moderate. Then I did 2X100 speed and then 100 cool down.
Yesterday, another perfect weather day I "got" to go for an excellent 8 mile run. Initially I was going to run 6 but felt so good I decided, "hey, it's beautiful out, just run." So, that's what I did.
How lucky are we to be able to lace up our shoes and go for an 8, 10, 13, etc., mile long run at a moments notice? To be able to enjoy the excellent endorphin body flushing. To feel so so good?
As I ran I passed Wrigley Field just as the Cub's game was letting out. It's always interesting to get through the crowd. Then it was on to the lakefront path for a bit.
As I ran I decided to run the first 4 miles at 8+ pace and the second 4 sub 8. Just something that popped in my head as I ran. All in all a great run in great weather on a great day!
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:11 0:09:05 1 0 7 9:11 9:05 7:50 124 135 0 95
2 0:08:35 0:08:36 1 14 0 8:35 8:36 6:45 134 141 0 100
3 0:08:21 0:08:20 1 0 0 8:21 8:20 7:06 139 144 0 98
4 0:08:13 0:08:04 1 0 15 8:13 8:04 5:22 139 142 0 96
5 0:07:39 0:07:38 1 16 0 7:39 7:38 4:48 146 154 0 95
6 0:07:44 0:07:46 1 0 4 7:44 7:46 5:41 151 155 0 98
7 0:07:46 0:07:46 1 0 0 7:46 7:46 6:31 150 156 0 99
8 0:07:32 0:07:32 1 0 10 7:32 7:32 6:34 156 159 0 100
9 0:00:51 0:00:51 0.1 0 0 8:11 8:11 6:50 157 160 0 11
Summary 1:05:55 1:05:38 8.1 30 36 8:08 8:05 4:48 141 160 0 792
-----
" 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
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