Sunday, January 30, 2011

Week 4 -- Recovery Week

This has been a very busy week, work wise -- so I am grateful it was a recovery week.  Nevertheless, a lot went down this week.  Here is the recap.

Monday, my Felt F35x cyclocross bike came in.  I took it out for a spin Monday pm, and it was fun.  I slept in Monday, so missed my swim session.

Tuesday it rained, but I was able to do my swim -- a test session.  I found out that. My t-pace has dropped from 1:52 on 12/30/10 to 1:49 on 1/3/11 to 1:40 on 1/25/11.  Great news!!!!

Wednesday, i rode the cx to work.  It was fun.  I was also able to do a endurance swim workout.  Since it was a recovery week, I swam 1900 instead of the book's scheduled 2500.  However, I realized that the frame is one size too big, so I had to subsequently replace my stem and work on the seat to find a compromise position.

Thursday, I took it easy, but hit the gym during lunch.  Friday I took it easy also.  I did this, because my VO2Max test was Saturday.  I rod the bike for the test (instead of running), as I have not run much in several months since my achilles tendon is irritated.  Ian, giving me the VO2Max test, also told me that I needed to run/train 4 months for a 70.3, so that seriously put my hopes of doing Gulf Coast (May 7) in jeapordy.  If I don't do Gulf Coast, I might do beach blast oly or madison oly as an alternative.

  I don't have full results from the test, but if I recall my VO2Max was 46, max hr was 184, and i maxed out 90 rps at 450 watts.  The Vo2Max and max hr on the bike is roughly the equivalent to last year's test on the treadmill.  I was thrilled to hit 450 watts.

So saturday afternoon, I took the cx on a 33 mile road/trail trip.  Man, that was super fun.  The stem/seat as adjusted worked just fine.  I also saw several turkeys on cap cir, 2 of which had beards.

Sunday I went hunting in the am, saw a spike.  Didn't shoot him.  Although I later found out that my uncle shot a 6 pointer that night on his way to the stand i was hunting that am.  Sun pm I swam an anaerobic endurance session at the pool 2200m.  I also bought a new scale.  My old one did weight and body fat.  The new one does weight, body fat, water %, muscle %, and bone density.  I need to ride the bike for an hour, but haven't done that yet.  We will see.

.

Tuesday, January 25, 2011

Tue Update

For some reason, I didn't set my alarm clock Monday, so I didn't get my Mon am swim workout in.  Not complaining as the temp was 24 or so.  My cyclocross bike did come in, so I picked it up first thing Mon am.  Went to work and found out that my boss is taking a job at another agency, so I am not sure what work is going to bring.  Hopefully it will all work out.  I left work a little early and took the cx bike to Tom Brown park to work it out some.  I really like it a lot -- that sucker is faaast.  Gonna have to swap out the stem for something shorter though. 

So Tue morning, I wake up at 5 and hit Trousdale pool.  It is raining off and on, but I had to make up for Mon.  Today was a Test session where I find out my approximate lactate threshold pace.  basically 3 x 300 with 30 sec rest in between, average them out to get a T1 pace for a 100 distance. 

I previously did this test on 12/30 and my T1 was 1:52 (went out kinda easy).  Did it again on 1/3 and it was 1:49 (I think I knew what to expect).  This morning I really went at it, and it was 1:40.  Sweet!!!  I knew the swim workouts were working, but this is great news.  Really gives me a boost, and now you all know.

Sunday, January 23, 2011

Gulf Coast Training Week 3 Summary -- Pizza, Pizza and Beer, Oh My!

Whew what a week. 

Confession -- I ate like shit this week.  Large pizza (entire pizza) sun night, pizza (mom's slice) beer mon night, wings wed lunch, 5 guys thurs lunch, shitload of baked spaghetti thurs night, chicken pad thai fri lunch, chicken pad thai sat lunch, wings and fries sat night, kfc bbq sandwich and fries sun lunch.  At least one beer every night but tonight (ny-quil instead).  Tomorrow is a new week though, enough of this shit.

Monday night was the monthly Gulf Winds Triathletes Meeting.  Club members were able to sign up for the Red Hills Triathlon before it was opened up to general public (120 members signed up, leaving 180 spots for general public -- the public spots were filled by noon).  I signed up, and this will be there third year I will have competed in RHT.  In fact, RHT was my very first triathlon.  I still vividly remember it.  The water was 64 or so, my heart was racing on the bike, I used my calves too much while pedaling and my calves cramped the entire run.  I could barely walk for three days afterward.  I questioned if this was what triathlons were like, why the heck were they so popular.  I quickly realized I was just out of shape, and I got better/stronger with each race.  Looking forward to this year to see how I compare.  Last year, I took 8 minutes off my time -- I really want to knock a chunk of time off this year as well.  I think I will be able to, but it will be interesting to see how the run does. 

Speaking of run, I haven't run all week.  My achilles tendon has just been too tender.  I tried to run Saturday as a brick after the bike ride, but didn't make it 100 yards.  Too cold and tendon too stiff.  I am a little concerned about not running, especially b/c I am supposed to do a VO2 Max test this coming Saturday.  I may have to switch it from run to bike.  I really want to run, but am afraid that I will mess up my leg and ruin my plans for Gulf Coast 70.3 in May, maybe even IMFL in Nov -- and that can't happen.  So I am taking it easy in the running department.  Am doing some ellipse during lunch at work.  Stretching, night splint, etc.  It really is driving me crazy though.  I can remember what it feels like to run on the trails here in town and... man oh man.

Swim-wise, it was a pretty good week. I made every workout (4 workouts).  My left shoulder was a little tender, and my right shoulder was a little tender after the wed workout -- so I slowed down some Friday and Sunday.  Although my 600 yd pull (with paddles) today, I ended up using paddles for 500 only b/c I tweaked my left shoulder.  I still feel pretty good though, form is improving, getting stronger.

Biking -- I have been spinning this week.  No specific exerciset, just sit on the stationary bike (or spinner) and spin for 90 minutes while watching tv.  Sat was a small chain-ring 2 hour bike ride with Sandy and Charlie, et al.  I tried to keep my hr low (it averaged 135) and cadence high (averaged 90), so I was about spot on.  The cold wasn't so bad, it was the wind.  I have got to get some lobster-claw gloves or the like.  Something with insulation.

On a side note, I went hunting this morning.  It was clear and cold.  Ice was on the ground, dirt was even frozen.  In fact, when I got out of the stand at 9AM, it was still 28 degrees.  I loved it.  Didn't see a thing (dang dirty bears); however, dad and I put up a feeder and stand in a new location so we will see how it turns out in a week or so.  Looks promising.  Hunting season ends Feb 20, so plenty of time to try it out.

So Saturday night I had my first nightmare about IMFL.  I can't quite remember what happened, but somehow I ended up doing/forgetting something and it cost me 8 minutes of extra time in T2 (but somehow the 8 min meant everybody -- and I mean everybody was at least 8 min ahead of me).  For some reason I was so upset that I wasn't going to finish the race.  I actually sat down and was done, and then someone told me to at least try one lap.  So I sucked it up and ran.  I don't remember the lap (and the lap wasn't on the real course, but in my dream it was the real race... go figure...), but got done and was worried about my achilles tendon so I quit again.  I kept telling myselt to get back in it -- that this was IMFL, and I didn't pay $600 to quit like a little biop.  Anyway, I woke up before it ended.  I can't believe tri season hasn't even started and I have already had my first IMFL nightmare.  Chalkig it up to anxiety about not being able to run like I would like.

But, I am gonna say this -- if I start, I will finish that freaking race.  I don't care if I mess my leg, achilles tendon, whatever, up so bad that medics have to chop my leg off afterward, I am not going to stop until I cross that finish line.  Nighmares, injury, etc., be damned, I WILL NOT QUIT!

Week 4 is a recovery week.  I am looking forward to it. 

Oh yeah, I shot the breeze with Roger at Higher Ground Sat, and think I will rent some race wheels from him for Gulf Coast.  If I end up liking that, I may buy some (and maybe rent them out when I'm not racing in them to pro-rate the cost -- thinking about SRAM S80, Zipp 808/1080, HED???). 

Oh yeah, oh yeah, Sandy told me that her TYR Cat 5 wetsuit is awesome -- so now I want one of those too.  I found them for about $480 online, and am seriously thinking about ordering one (thanks to selling my single speed and getting my verizon rebate cards in--I would only be out $60 in "actual" dollars) -- it probably wouldn't fit at my weight now, but by April/May should be perfect.

Oh yeah, oh yeah, oh yeah, I bought a cyclo-cross on ebay -- new-in-box (09) felt f35x, 105 equipped, and got it for over half off.  I feel bad about not buying it locally from Higher Ground, but the only cx they have in stock is like $2400 -- they don't have any late-model new-in-box cx bikes on sale, and I didn't want to spend that much on it.  Plus, I just can't refuse a deal that good -- and I have bought 2 of the 4 bikes I own from Higher Ground and spend enough dough in the shop anyway.  Still feel guilty though, but I will get over it.

Sunday, January 16, 2011

Gulf Coast Week 2 Summary

Week 2 is in the books.  I have lost 3 pounds since 1/1/11.  Could be better, but a decent start.  I missed two workouts this week - 1 swim workout (too cold out) and 1 run (busy day, achilles tendon issues). 

Swimming, I have been very happy with my progress.  The new workout book I have been using has me swimming a lot more distance than usual.  My form has gotten sharper -- not there yet but getting better.  I don't have to think about my stroke/technique so much. 

On the bike, I have been spinning this week.  One session on the stationary bike, one session on the spinner and a 27 mile ride.  All easy spinning, moving the legs quickly. 

This morning I was in the pool, swimming 2650 workout, the main set was 3 sets of 5x100 at t-pace for the  first set, then descending the next two sets.  My t-pace right now is 1:45.  The first set I went out too hard, my first 100 was 1:29.  I seriously had no idea I could even swim that fast.  SWEET!!!!!  Of course, I had to ratchet that down for the next 400 and eventually paid for that and really had to dig deep on my last set.  My hammy, achilles tendon and plantar on my left leg were alternately cramping.  I swear they were playing ping-pong.  Overall in all 3 sets, I was well under my t-pace.  I guess that means when I do my next test, hopefully my t-pace will be lower.

I am trying to take it easy on the run so my VO2 Max test in two weeks will be good (as it can be).

Friday, January 7, 2011

Gulf Coast 70.3 Training Week 1

As of Monday I have started my training for the Gulf Coast 70.3 Triathlon.  After going back and forth, on whether to hire a coach, etc., I decided to use a modification of the training schedule I used for IM August 70.3 (now as soon as Gulf Coast is over I am seriously thinking about picking up a coach for IM Augusta and IM Florida, as that double-whammy may be a little too much for me to bite off).

Anyway, I am using the tri-newbies 18 week half ironman intermediate schedule, although I replaced the swim workouts with the "Workouts in a binder -- swim workouts for triathletes" book.  It is a 12 week program, so I am setting it up as weeks 1-6, and rolling that into weeks 1-12, for a total of 18 weeks.  The yardage is significantly more than the tri-newbies.  For example, tri newbies has me swimming  3 times for a total of 3k meters the first week.  This book has me swimming 4 times for a total of 9,950 m.  Wow, that is a huge difference (although this week I will swim between 5300 and 8100 m).  I can definately tell the difference.  My running isn't as strong with achilles tendonitis, but I am run/walking the minutes stated per workout.  Last year for augusta the wheels fell off at week 12, and I am hoping to make it all the way through this time.

Week 1 went by pretty well, although waking up at 5 AM was very, very hard.  I was in such a groove before christmas break, but 2 weeks of staying up late and sleeping in until 10 am ruined that.  I have a final swim, bike and run to do this weekend, but it should go over pretty well.  I am supposed to go ride with some friends tomorrow and follow it up with a brick.  Should be interesting.

Have a good 'un.

Sunday, January 2, 2011

Last night of my 2 week vaca/Tomorrow, tomorrow, I can't wait for tomorrow

It is 6:15 PM, Sunday night, as I type this.  My last night of the loooong 2 week vacation.  I have enjoyed the time off so I could catch up on my sleep, but this achilles tendonitis and sick thing is driving me crazy.  As much as I question my sanity, I am exited about going to work tomorrow.  Sitting around at the house all day is driving me crazy (and is making me eat out waaay too much).

Walked for 30 min on the treadmill today.  After a 10 min warmup, I increased the grade 1% until I made it to 10% -- the max our treadmill will do.  It was a good workout for me (considering the shape I am in and the lack of training I have done lately).  My achilles tendon was a little sore afterward, and I am on my second ice pack of the afternoon.  With any luck, I will ride the stationary bike this PM. 

Training for Florida Gulf Coat 70.3 starts tomorrow morning, rain or shine, sick or healthy.  I am not going to wait to get healthy any longer -- little budda has got to go. 

On a different subject, hunting season has been a disaster.  I have enjoyed being in the woods and the time spent with dad, but we haven't seen jack shit.  Freaking bears have all, and I mean all, of the deer scared away.  Earlier this week I spend 3 hours in the AM, 2 hours mid-day, and 3 hours PM in a stand in one day -- and the low that am was 19.  And I wonder why I am sick.

In short, my alarm is going to go off at 5:00 AM tomorrow and I'm gonna do some swimming.  Woohoo!