It is that time of year where I have traded volume for intensity. There are not many LSD (Long Slow Distance) rides or runs. The weekend of intensity started early with the first time trial of the season. Sure, I was a few seconds off of my best time but it was a solid effort. In fact it was easily my best ride of the year. I gave a good hard effort for the entire ride (30:43). I analyzed my ride and I should have pushed harder for the last mile or so – that is what I did last year and that would have allowed me to post a PR. Still, I was pleased with the effort.
I followed up the cycling TT with a longer swimming TT at lunch. Although my swimming has quickened in the last few months this is where my endurance is suffering. Last year, while training for Ironman Louisville my shortest swim would be 3000 yards with several in the 4000 yard range. This year I have been calling it quits at about 1500 yards with my longest year to date being 2500 yards. I still stuck to the intensity over volume for this time trial and just did a hard effort 1500 yard effort. Swimming is not my strong suit and I did not push this TT as hard as I could. It seems like in the swim the difference between an all out effort and an easy swim is just a couple of seconds. I finished up the 1500 yard time trial in 23:30 – not fast by many standards but pretty quick for me. I will take a 1:34 100 yard average for that distance. When doing 100 yard repeats my average times have dropped to 1:30 give or take a second. These are good swim times for me.
Friday I knew that I had a work commitment for lunch so I needed to get a good workout in before work. I planned ahead so that I could run into work. This is a 6 mile run along the trace right to campus. It was warm and humid and I had an aggressive game plan. I wanted to run the 6 miles in 39 minutes – a 6:30 pace. This would be challenging but not too far out of reach. But I blew it. I started out a little fast and then picked up the pace. I was feeling strong but it was not sustainable. I ran the first 3 miles in just under 19 minutes (6:23, 6:11, 6:22). It was that second mile that blew me up. The next 3 miles were just trying to recover. They all clocked in at just over 7 minutes per mile. I finished the 6 mile run in 40:42 – way off of my goal pace. I need to work on my pacing.
Saturday morning I met the group for a long ride just south of town. This would include a few hills that you just do not get while riding on the trace. There were a few solid hills that I tried to attack and some good long breakaways. It was an eventful ride. We had a broken spoke, a flat and later a crash. I was able to break away from the group in the later miles. It was a good effort but JD wanted to make sure that I mentioned that I was chased down by him (the Diesel) and Butch. It was a hot fast ride. I had a blast. Unfortunately Jason had a tip over about 10 feet from the end of the ride. I saw him walking his bike and he had a shiner near his right eye. I gave him a towel and noticed that his helmet was cracked. Wow. That is why you wear helmets!
Sunday I wanted to redeem myself for the botched run on Friday. I was going to attempt the 6 miles in 39 minutes. This run did not work out either. Although I hit the trace in the morning the heat and humidity was unbearable. The conditions zapped any speed that I might have had. On top of the heat my legs were feeling the ride the previous day. Six miles fast turned into 2 miles fast with a struggle just to get home. I 86’d the run. I finished with 4 miles in 29 minutes instead of 6 miles in 39 minutes. When I got home I submerged myself in a cold bath to release some of the heat.
Not every workout was successful but the weekend as a whole was solid.
Showing posts with label TT. Show all posts
Showing posts with label TT. Show all posts
Monday, June 14, 2010
Wednesday, July 8, 2009
Cycling TT - DON'T HOLD BACK
Tuesday was the first TT of the season. There were 6 of us that met at Jackson at Station 5:45AM. It was me, Keith, Lance, Todd and Raland – Robin was also present but just along for the ride. Todd and Raland were new to the TT format.
We warmed up a bit by riding to campus and back – about 10 miles. We would start out at 30 second intervals. It is challenging to try to pass the rider in front while not being passed by the pursuing riders. Keith was the fastest all last year and is the man to beat again. Last year he would start last and pass many of us in the 11.85 mile out and back. This year, it was decide, since he is so much faster than us that he would start first and record our times at the finish – there would be no fear of him getting passed by any riders. Keith also posted a PR of 29:54 about a week ago – a couple of seconds better than last year.
I also posted a PR about a month ago – a 30:26 which was 1:34 better than last year. So, Keith took off followed by Todd and Raland. I was next and Lance would be last (Robin had started a few minutes before all of us but he was just riding a tempo ride – no TT for him).
I know from experience that my best times are when I start a little slow and build. This works in everything short – 5K’s and these TT’s for sure. That went out the window instantly. Within 100 yards my heart rate was in zone 4 – the 170’s. I have never been able to sustain that high of a heart rate on the bike – running is another story. I passed first Raland and then Todd in the first couple of miles. Then there was no one in my reach. Anyway, with my new race mantra running through my head – THE TIME IS NOW SO – DON’T HOLD BACK!!! – I just held my heart rate and continued to push on. The effort was hard – VERY HARD but I continued to hold. Nearing the turnaround of the out and back I saw that Keith was a little more than a ½ mile ahead – this meant that I had not lost too much time to him – he started 90 seconds ahead of me. I caught a 1 or 2 second break at the turn around and saw that Lance was hot on my heels – right at 30 seconds behind me. I am just a little competitive and I did not want to see Lance’s wheel at all – I pushed on.
With the slight (very slight) uphill over I was able to push a bigger gear on the back portion. I kept the intensity up and persevered. There was another cyclist on a TT bike out on the trace that was not with us – he was pushing a good pace and this gave me a target to pursue. I passed this cyclist and still continued to not allow the heart rate to drop. This was the hardest that I have ever ridden. Passing Clyde Station I knew that there was only 2 miles left. The stop watch indicated that the time trial was nearing 30 minutes. I could not let the intensity fade. The last 2 miles my mouth was hanging open and my breathing was much labored. I could not continue this much longer.
I crossed the finish line completely spent. I slowed down and came to a stop. My stop watch indicated 30:40 (Keith clocked me at 30:38) – 14 seconds slower than last month. I was a little disappointed but I knew that even though this was not the fastest that I have ridden it was the best that I have ever ridden. I chock up the slightly slower time to the hard weekend. I was pleased with being able to maintain that high of a heart rate for that duration. The last TT that I did (my PR run) my average heart rate was only 164 – for this run it was 172. I will try another time trial when my legs are fresher and try to maintain that same intensity – I would like to see a SUB-30 for this TT route.
Keith put up another PR – 29:40 – 15 seconds faster than last week (that is what competition does for you). Lance finished about 30 seconds behind me – about a minute faster than last year. Todd and Raland put up good bench mark numbers.
Lunch was an easy recovery run out on the trace. Vic ran with me and it may have been a little much for him. His pace slowed dramatically in the second half of the run. I did not mind the slower pace and I enjoyed the conversation.
We warmed up a bit by riding to campus and back – about 10 miles. We would start out at 30 second intervals. It is challenging to try to pass the rider in front while not being passed by the pursuing riders. Keith was the fastest all last year and is the man to beat again. Last year he would start last and pass many of us in the 11.85 mile out and back. This year, it was decide, since he is so much faster than us that he would start first and record our times at the finish – there would be no fear of him getting passed by any riders. Keith also posted a PR of 29:54 about a week ago – a couple of seconds better than last year.
I also posted a PR about a month ago – a 30:26 which was 1:34 better than last year. So, Keith took off followed by Todd and Raland. I was next and Lance would be last (Robin had started a few minutes before all of us but he was just riding a tempo ride – no TT for him).
I know from experience that my best times are when I start a little slow and build. This works in everything short – 5K’s and these TT’s for sure. That went out the window instantly. Within 100 yards my heart rate was in zone 4 – the 170’s. I have never been able to sustain that high of a heart rate on the bike – running is another story. I passed first Raland and then Todd in the first couple of miles. Then there was no one in my reach. Anyway, with my new race mantra running through my head – THE TIME IS NOW SO – DON’T HOLD BACK!!! – I just held my heart rate and continued to push on. The effort was hard – VERY HARD but I continued to hold. Nearing the turnaround of the out and back I saw that Keith was a little more than a ½ mile ahead – this meant that I had not lost too much time to him – he started 90 seconds ahead of me. I caught a 1 or 2 second break at the turn around and saw that Lance was hot on my heels – right at 30 seconds behind me. I am just a little competitive and I did not want to see Lance’s wheel at all – I pushed on.
With the slight (very slight) uphill over I was able to push a bigger gear on the back portion. I kept the intensity up and persevered. There was another cyclist on a TT bike out on the trace that was not with us – he was pushing a good pace and this gave me a target to pursue. I passed this cyclist and still continued to not allow the heart rate to drop. This was the hardest that I have ever ridden. Passing Clyde Station I knew that there was only 2 miles left. The stop watch indicated that the time trial was nearing 30 minutes. I could not let the intensity fade. The last 2 miles my mouth was hanging open and my breathing was much labored. I could not continue this much longer.
I crossed the finish line completely spent. I slowed down and came to a stop. My stop watch indicated 30:40 (Keith clocked me at 30:38) – 14 seconds slower than last month. I was a little disappointed but I knew that even though this was not the fastest that I have ridden it was the best that I have ever ridden. I chock up the slightly slower time to the hard weekend. I was pleased with being able to maintain that high of a heart rate for that duration. The last TT that I did (my PR run) my average heart rate was only 164 – for this run it was 172. I will try another time trial when my legs are fresher and try to maintain that same intensity – I would like to see a SUB-30 for this TT route.
Keith put up another PR – 29:40 – 15 seconds faster than last week (that is what competition does for you). Lance finished about 30 seconds behind me – about a minute faster than last year. Todd and Raland put up good bench mark numbers.
Lunch was an easy recovery run out on the trace. Vic ran with me and it may have been a little much for him. His pace slowed dramatically in the second half of the run. I did not mind the slower pace and I enjoyed the conversation.
Tuesday, June 9, 2009
A new TT PB - on the bike
I had a bike TT on the dockets for Tuesday morning. I had a lunch engagement at work and the gym does have lap swim right after work – this would be the only workout of the day. I will double up the swim tomorrow.
Cycling TT’s are tough! The first TT that I did was last July. There were 6 of us and we started 30 seconds apart. I finished in third place – 4 seconds behind Lance and even further behind Keith. My time was 32:10 (22.1 MPH). In February I tested myself again (same bike – same rocket helmet – same wheels) and managed a 32:00 (22.22 MPH). For the upcoming season I purchased some used HED 3 wheels used off of eBay. I did another TT and only got in the mid-32’s – I was pretty disappointed – after all I had ‘new’ super fast race wheels and I was slower.
So I donned the rocket helmet, the unitard and the race wheels again. I was not feeling strong about this ride – I did not want to be disappointed but my legs still had last weekend’s race in them and hard running intervals from Monday. I rode the course at an easy pace to warm up and then I toed the start line. I took a deep breath and clipped in. I watched my heart rate monitor – I can go out too hard sometimes. I kept it nice and steady and allowed it to build slowly. I clocked a respectable time at the turn around and started to really hit it on the return. With two miles left I let everything fly. My heart rate neared my cycling max. I was pedaling hard but I did not want to see the time on the watch. I just kept the pace up and hit stop as I crossed the line. I checked my watch and I knew that I had a PERSONAL BEST. Not sure of my very best time for the course I was not sure if I had simply killed the TT or that I had destroyed it. Upon further review – yes – my prior PB was destroyed and called names by 1:34 seconds. Total time of the TT was 30:26 (23.36 MPH). In addition, my average heart rate was a bit lower for the ride 162 compared to the February ride at 166. I know I have more speed.
Cycling TT’s are tough! The first TT that I did was last July. There were 6 of us and we started 30 seconds apart. I finished in third place – 4 seconds behind Lance and even further behind Keith. My time was 32:10 (22.1 MPH). In February I tested myself again (same bike – same rocket helmet – same wheels) and managed a 32:00 (22.22 MPH). For the upcoming season I purchased some used HED 3 wheels used off of eBay. I did another TT and only got in the mid-32’s – I was pretty disappointed – after all I had ‘new’ super fast race wheels and I was slower.
So I donned the rocket helmet, the unitard and the race wheels again. I was not feeling strong about this ride – I did not want to be disappointed but my legs still had last weekend’s race in them and hard running intervals from Monday. I rode the course at an easy pace to warm up and then I toed the start line. I took a deep breath and clipped in. I watched my heart rate monitor – I can go out too hard sometimes. I kept it nice and steady and allowed it to build slowly. I clocked a respectable time at the turn around and started to really hit it on the return. With two miles left I let everything fly. My heart rate neared my cycling max. I was pedaling hard but I did not want to see the time on the watch. I just kept the pace up and hit stop as I crossed the line. I checked my watch and I knew that I had a PERSONAL BEST. Not sure of my very best time for the course I was not sure if I had simply killed the TT or that I had destroyed it. Upon further review – yes – my prior PB was destroyed and called names by 1:34 seconds. Total time of the TT was 30:26 (23.36 MPH). In addition, my average heart rate was a bit lower for the ride 162 compared to the February ride at 166. I know I have more speed.
Friday, April 24, 2009
Swimming 2000 yard early season TT
Use what talents you possess: the woods would be very silent if no birds sang there except those that sang best. - Henry Van DykeOn Thursday, for lunch, I made it to the pool. The workout called for a 10 minute warm up and then a 30 minute time trial. I made a slight alteration and decided to do a 2000 yard time trial – I knew it would be slightly over 30 minutes. I took times at 1000, 1500 and 2000 yards.
1000 yards – 16:14 (AVE PACE 1:37 / 100 yards)
1500 yards – 24:37 (AVE PACE 1:38 / 100 yards)
2000 yards – 33:08 (AVE PACE 1:39 / 100 yards)
I got progressively slower. I got progressively more tired. I need to increase my swim volume until I can do twice these distances in my sleep!
I have not done so well with this in the past – but today is a rest day. I think that I am going to take it! No short run, no strength training or even just a little bit of swimming. I’m taking the entire day off – oh bike commuting does not count – I have to get to work you know.
I think that I am about over this cold!
Thursday, March 12, 2009
Another bike TT and climbing on the exercise bike.
Great things are done when men and mountains meet. - William BlakeI got home yesterday and did another race bike TT. These have not been apples to apples comparisons (no warm-up, no ROCKET helmet, no UNITARD, etc) but my time is off by 25 – 30 seconds. I don’t feel fast but I seem to be faster everywhere else (swimming and running) and a maximum effort bike will not be required for my half and full ironman’s, but, it is disappointing.
I started a fire in the fire pit in the back yard last night. I am still mesmerized by fire. The TV has not been on in a while (no cable anyway) but I have had fires in the back yard a couple of times each month. With a good beer in my hand I could the flicker of the fire all night.
I actually had a couple of good beers last night and woke up pretty dehydrated. With the diet and training I have not drank much since the beginning of the year and my tolerance has dropped to nothing. I’m a light weight now.
On a positive note I did weigh the least that I have all year. I actually hit the 160 mark (well – 160.4). I’m sure the weight will jump back tomorrow being fully hydrated. I’m still trying to get down to 155 by April 5th.
I had a surprisingly demanding exercise bike ride at the gym today. There were interval hill climbs and I had to stand up out of the saddle for them all. It really became more of a strength training program. Good stuff.
Saturday, March 7, 2009
Back on the bike
Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful people with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan "press on" has solved and always will solve the problems of the human race - Calvin CoolidgeWednesday after work I did a 12 mile TT on the race bike. The sun dropped like a rock and before I knew it it was pitch black and I had to abort - it is a good thing that I am on the trace - no cars. I slowed way down but I could hear all of the night animals scurrying about.
It has been cold (cool) and windy here for most of the week. The weather turned beautiful on Thursday. I was able to get a nice 20 mile bike ride (including another 12 mile TT - getting slower - 20 seconds off pace) in before work on Thursday - the last one before the time changes. I also took a ride with Chris a lunch (got a flat - 4th since Christmas)and I still needed to ride home from work. I ended up with 58 miles for the day. Not bad for a work day.
I woke up on Friday and got dressed for work - I was going to the gym for an hour swim. I thought to myself - "Why are you not riding into work?" I packed my work clothes and jumped on the bike. I still got a half hour swim and really enjoyed the ride to work. During the swim I did a 1500 yard TT - 24:30. I can do better but I was pleased with the volume. That is the longest, continuous swim I have done in some time. Everything has been working on drills or speed.
A another beautiful day so I got a nice and easy 7 mile run in at lunch. The pace was easy and my heart rate stayed where I wanted it, but the perceived effort was higher than I wanted. I'm getting a little tired.
Today calls for a lot of volume. I am planning a 50 mile bike (on the race bike) followed by a 6 mile run. Nothing fast - just volume.
Four weeks until 70.3 New Orleans!
Friday, February 27, 2009
ROTC and a new swim PB
The battle, sir, is not to the strong alone; it is to the vigilant, the active, the brave... - Patrick HenryI rode the exercise bike yesterday at lunch - a hill workout no less. I hate these exercise bikes at the gym but they are a good workout. The interval hills that I did required for me to stand up on the machines to just keep the cadence in the 60's - this is tough stuff.
This morning I did a easy, quick 4 mile run on the trace in my sorta-fast, sorta- flats racing shoes. I put a set of yanks on them the other day so I needed to test them out prior to the 5k race on Saturday. The running was an out and back and I passed the ROTC crowd - they were coming at me - I guess it is that time of year. I do not see them on cold mornings - on those days they train on the basketball court in the fitness center. Don't get me wrong, I completely respect anyone who enlists for military service - but some mornings when I ride my bicycle to work and they are taking up the entire multi-use trail - it can be a pain to get around them.
As I turned around on my out and back I was thinking these thoughts. There were many ROTC'ers in front of me and 'patrolling' the long leaf trace. They were lined up on both edges of the asphalt all decked out in their fatigues and carrying M-16's (I don't think that they are real - but they do look real!) As I started to pass the back few one of them yelled 'Shift Right!' It was pretty cool. They all moved over to the right and it created an entire lane for me to run. However, it did force me to pick the pace up a little so that I did not look like I was loafing off. I finished the 4 miles in just over 32 minutes.
At lunch I had my last swim class. We took it easy and did a lot of drills. I need to remember to keep a high elbow on the recovery, reach out really far, enter the water with my finger tips and not cross my center line. I really enjoyed the class and the attention of someone that knows how to swim. I also did one 100 yard time trial and finished in 1:16. This has been time well spent in the pool. Now I just need to put these skills to practice and really increase the volume over the next month.
Monday, February 23, 2009
Cycling TT PB and complete exhaustion
I wanted to get up early on Saturday and do a cycling Time Trial but it was freezing – okay nearly freezing - 39 degrees. I was suited up with all of my cycling gear. I decided to get some chores out of the way while waiting. I also ate a bowl of oatmeal.
It finally got a little warmer – about 50 degrees and I decided to brave the outdoors. I saddled up and decided to ride the course as a warm up prior to going full speed. My legs felt like lead and my arms ached in the aero bars. I was not feeling myself at all. I also got very cold really quick. I did the 12 mile out and back – this was supposed to be a warm up – and turned home. I was going to go home anyway and pick up the ROCKET helmet but just went inside. I did not change out of my cycling clothes in hopes of getting another chance at the time trial. I also ate another bowl of oatmeal.
It got warmer and I got psyched up for a real attempt. I donned the ROCKET helmet and headed out again. I stopped at the Time Trial start line and zeroed out my heart rate monitor / stop watch. With one foot clipped in I started the timer. I fumbled briefly getting the second foot clipped in and then I was off. The last time I did this time trial was July 31st, 2008 I had the option of someone holding my bike by the seat while I was completely clipped in – just like the pros. I did not opt for this and instead held onto a stop sign. During that time trial we had 5 or six entrants and a 30 second staggered start. I went second to last. This was as near head to head competition as it gets. Bragging rights were on the line. You could barely see the person in front of you but you knew they were there. Male ego and testosterone flowing you want to pass as many as possible and damn sure do not want to be passed. I got passed in about 5 minutes by Keith – the strongest of the group and I ended up passing two others. I got third place last summer. I missed second place by 4 seconds.
Everything was better this second attempt of the day. I immediately got up to speed. My heart rate was building. My legs were pumping. I don’t even remember my arms –they were not a factor. There is only one cross road on this section of the trace. I rarely used road that you can see cars coming easily from both sides. You slow a little but rarely need to stop also the out portion of the time trial is slightly up hill. I hit the turn-around at just about 17 minutes. The back portion will be faster. The trace was relatively deserted and I was flying. I was keeping my heart rate up. I was keeping my speed up. I was nearing the end of the 11.85 mile course. During the last ¼ to ½ mile I sprinted with everything I had. As I crossed the finish line I stopped my heart rate monitor / stop watch. The final time was 32:00.1 (average 22.22 MPH). I was a little let down. I had thought that I did last summer’s run at 31:XX or something. It was a good effort but not enough. I’m not talking depression or anything but I was disappointed. I rode the same bike with the same times and wore the same clothes with the same helmet. Everything that I could control was the same and I was slower than last summer. Sure I was peaking last summer when I did that trial. Sure I cannot control the conditions of the course – the wind, the temperature, the humidity, the road conditions – but I am working of it.
I felt better for having done the exercise. I always get a lift from a good effort. I looked up my time from the summer. I finished the 11.85 miles in 32:10 (average 22.1 MPH) – I beat my time by 10 seconds! I immediately felt better. 10 seconds really should not have that much control over my attitude! I’ll try to remember this. Funny enough, I average 23+ MPH in two races last year. I seem to perform better on race day. Maybe it is the competition or maybe the taper – probably both.
On Sunday it was too cold once again to ride outside so I did a long run in the morning. An easy 12.25 mile run on the same course as the ride yesterday. I ran next to the asphalt, in the pine straw, on the way out. This is just to save the wear and tear on the joints. On the return trip I started to feel my right hamstring again. I thought that this nagging injury was just about over. The soft surface seemed to help the joints but it certainly upset the muscles. I ran on the asphalt on the way home. I had to stop for bathroom and water three times during this 1:42 hour run.
I forgot to take nutrition on this run. I am trying to remember to take a gel or something with me. I did eat oatmeal prior to the run so it was not a big deal but I need to do better.
I messed around the house the rest of the morning before the 1:30 group ride. I dressed in my arm / leg warmers and headed out. I immediately knew I was under dressed. There was a fierce cross wind. The kind of wind that you never get a break from – it feels like you have to fight it both ways. No relief.
For the first time in forever I decided to turn around at the first stop. I always get a longer ride but I was simply miserable. I was riding strong but I was freezing – 31 miles would have to do. As soon as I got home I had a meal and filled the Jacuzzi tub with hot water and bubbles. I grabbed a beer and a running magazine and had a nice soak. With my core temperature returning I was feeling good again.
Later that night I nearly collapsed from exhaustion. Starting around eight o’clock I could not keep my head up. I could not keep my eyes open. I knew that I needed to make coffee for the morning – don’t even get me started on the necessity of my morning coffee – but I just could not get up to do it. I crashed hard. I have done longer runs and longer rides and with more intensity than yesterday and not felt as tired. The only times that I have felt like this are following a maximum effort. This happens after a race or a huge breakthrough training session. I had neither yesterday.
The training plan has today as an off day – I’m feeling better though.
It finally got a little warmer – about 50 degrees and I decided to brave the outdoors. I saddled up and decided to ride the course as a warm up prior to going full speed. My legs felt like lead and my arms ached in the aero bars. I was not feeling myself at all. I also got very cold really quick. I did the 12 mile out and back – this was supposed to be a warm up – and turned home. I was going to go home anyway and pick up the ROCKET helmet but just went inside. I did not change out of my cycling clothes in hopes of getting another chance at the time trial. I also ate another bowl of oatmeal.
It got warmer and I got psyched up for a real attempt. I donned the ROCKET helmet and headed out again. I stopped at the Time Trial start line and zeroed out my heart rate monitor / stop watch. With one foot clipped in I started the timer. I fumbled briefly getting the second foot clipped in and then I was off. The last time I did this time trial was July 31st, 2008 I had the option of someone holding my bike by the seat while I was completely clipped in – just like the pros. I did not opt for this and instead held onto a stop sign. During that time trial we had 5 or six entrants and a 30 second staggered start. I went second to last. This was as near head to head competition as it gets. Bragging rights were on the line. You could barely see the person in front of you but you knew they were there. Male ego and testosterone flowing you want to pass as many as possible and damn sure do not want to be passed. I got passed in about 5 minutes by Keith – the strongest of the group and I ended up passing two others. I got third place last summer. I missed second place by 4 seconds.
Everything was better this second attempt of the day. I immediately got up to speed. My heart rate was building. My legs were pumping. I don’t even remember my arms –they were not a factor. There is only one cross road on this section of the trace. I rarely used road that you can see cars coming easily from both sides. You slow a little but rarely need to stop also the out portion of the time trial is slightly up hill. I hit the turn-around at just about 17 minutes. The back portion will be faster. The trace was relatively deserted and I was flying. I was keeping my heart rate up. I was keeping my speed up. I was nearing the end of the 11.85 mile course. During the last ¼ to ½ mile I sprinted with everything I had. As I crossed the finish line I stopped my heart rate monitor / stop watch. The final time was 32:00.1 (average 22.22 MPH). I was a little let down. I had thought that I did last summer’s run at 31:XX or something. It was a good effort but not enough. I’m not talking depression or anything but I was disappointed. I rode the same bike with the same times and wore the same clothes with the same helmet. Everything that I could control was the same and I was slower than last summer. Sure I was peaking last summer when I did that trial. Sure I cannot control the conditions of the course – the wind, the temperature, the humidity, the road conditions – but I am working of it.
I felt better for having done the exercise. I always get a lift from a good effort. I looked up my time from the summer. I finished the 11.85 miles in 32:10 (average 22.1 MPH) – I beat my time by 10 seconds! I immediately felt better. 10 seconds really should not have that much control over my attitude! I’ll try to remember this. Funny enough, I average 23+ MPH in two races last year. I seem to perform better on race day. Maybe it is the competition or maybe the taper – probably both.
On Sunday it was too cold once again to ride outside so I did a long run in the morning. An easy 12.25 mile run on the same course as the ride yesterday. I ran next to the asphalt, in the pine straw, on the way out. This is just to save the wear and tear on the joints. On the return trip I started to feel my right hamstring again. I thought that this nagging injury was just about over. The soft surface seemed to help the joints but it certainly upset the muscles. I ran on the asphalt on the way home. I had to stop for bathroom and water three times during this 1:42 hour run.
I forgot to take nutrition on this run. I am trying to remember to take a gel or something with me. I did eat oatmeal prior to the run so it was not a big deal but I need to do better.
I messed around the house the rest of the morning before the 1:30 group ride. I dressed in my arm / leg warmers and headed out. I immediately knew I was under dressed. There was a fierce cross wind. The kind of wind that you never get a break from – it feels like you have to fight it both ways. No relief.
For the first time in forever I decided to turn around at the first stop. I always get a longer ride but I was simply miserable. I was riding strong but I was freezing – 31 miles would have to do. As soon as I got home I had a meal and filled the Jacuzzi tub with hot water and bubbles. I grabbed a beer and a running magazine and had a nice soak. With my core temperature returning I was feeling good again.
Later that night I nearly collapsed from exhaustion. Starting around eight o’clock I could not keep my head up. I could not keep my eyes open. I knew that I needed to make coffee for the morning – don’t even get me started on the necessity of my morning coffee – but I just could not get up to do it. I crashed hard. I have done longer runs and longer rides and with more intensity than yesterday and not felt as tired. The only times that I have felt like this are following a maximum effort. This happens after a race or a huge breakthrough training session. I had neither yesterday.
The training plan has today as an off day – I’m feeling better though.
Wednesday, February 11, 2009
Running TT - strong and a wimp
I rode the rollers this morning in the garage while watching the rain come down. 35 minutes and practiced clipping and unclipping from the pedals.
The running TT took place at lunch. My legs still fell like lead but the mind was willing. I did my easy 10 minute warm-up (10:00 minute / mile pace) and then accelerated. The 2 mile mark of the working set ( the Time Trial ) came at 13:20 - right at a 6:40 minute / mile pace and I was still working into the set. I leveled off at a 6:30 minute / mile pace. My heart rate was climbing into the mid 180's - higher than I would have liked for this speed - this heart rate is not sustainable. At 186 I backed the treadmill down to let my heart rate recover a little bit. This was right about 19 minutes into the time trial. This is where the machine malfunctioned. I had slowed to about a 7 minute / mile pace and my heart rate was back in the 170's. I went to increase the speed of the treadmill and it would not go. I was running along at this less than maximum pace and getting frustrated. I hit the stop button in hopes that I could then resume the workout. The treadmill just stopped and reset itself. I started running again but by this time my heart rate had recovered down into the 150's. I also did not a have distance that could compare to the earlier time trial. I wimped out here. I called it a day - a 10 minute warm up with a hard 20 minute set - good for just about 4 miles.
I still have a swimming class later today.
The running TT took place at lunch. My legs still fell like lead but the mind was willing. I did my easy 10 minute warm-up (10:00 minute / mile pace) and then accelerated. The 2 mile mark of the working set ( the Time Trial ) came at 13:20 - right at a 6:40 minute / mile pace and I was still working into the set. I leveled off at a 6:30 minute / mile pace. My heart rate was climbing into the mid 180's - higher than I would have liked for this speed - this heart rate is not sustainable. At 186 I backed the treadmill down to let my heart rate recover a little bit. This was right about 19 minutes into the time trial. This is where the machine malfunctioned. I had slowed to about a 7 minute / mile pace and my heart rate was back in the 170's. I went to increase the speed of the treadmill and it would not go. I was running along at this less than maximum pace and getting frustrated. I hit the stop button in hopes that I could then resume the workout. The treadmill just stopped and reset itself. I started running again but by this time my heart rate had recovered down into the 150's. I also did not a have distance that could compare to the earlier time trial. I wimped out here. I called it a day - a 10 minute warm up with a hard 20 minute set - good for just about 4 miles.
I still have a swimming class later today.
Tuesday, February 10, 2009
Riding in the rain
Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?' - Peter Maher, Irish-Canadian Olympian and sub-2:12 marathonerI rode the rollers in the garage for 15 minutes and then hit the trace. It had been raining and there was a light mist in the air. I got soaked almost immediately.
The workout called for a 10 minute warm up followed by ten minutes of hard (at LT) followed by 2 minutes easy recovery - time 5. I did not do so well with this workout. I am not sure of my cycling LT level. I had to do several short LT sessions of 2 or 3 minutes with the last one being 10 minutes. These were fast no doubt but not sustainable. Maybe it was the rain or maybe it was the heavy legs from all of the hill work this weekend. I only rode outside for 30 minutes. I would like to try this workout again in the near future. I know that I can do better.
At lunch I did 30 minutes of easy spinning followed by chest strength training. I had intended to add an extra swim session at the end of the day but I thought better of it - it was not scheduled and I was very tired and still had a ballroom dancing class later in the evening.
I have an hour of easy spinning in the morning and I am going to try to do most of this on the rollers - it is mentally as well as physically demanding but I believe it will enhance my bike handling skills.
At lunch I have the following:
Run TT - KEY WORKOUT - Assess Fitness - 55 minutes
After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. This can be run on a track or on a measured course. 15 min CD
In January I ran (I added 5 minutes to the cool down for an even 1 hour) 7.7 miles in an hour with 4.5 of those miles being during the time trial. I took my heart rate average for each 'set' - for the second part of the time trial I averaged 174 beats per minute. You can read about that LT TT here. 4.5 miles in 30 minutes is a 6:40 minute / mile pace. 4.6 miles will be a 6:31 minute / mile pace. This will be tough.
I have another swimming class after work tomorrow.
Monday, February 2, 2009
Broke the TT bike out
Cycle tracks will abound in Utopia. - H.G. WellsFor Sunday I did break the race bike out (Giant Trinity A1). This was the first time that I had been on it in about 4 months. I have been riding my road bike exclusively. The road bike feels like a Cadillac compared to the race bike. Nice and smooth and stretched out and stable. The more up right seating position is so comfy.
I did a little 20 mile time trial out and back from my house. I have done this route so many times. The trace was crowded (beautiful day) so I had to slow down a little a couple of times. The race bike is faster, but you have to work at it harder. The steep seat angle and aero position just simply cheat the wind better.
That being said - I has so miserable and hurting during this 20 mile ride. The hard aero angle is a killer on the 'soft tissue'. The biggest hurdle was the different muscles that this bike requires you to use. My quadriceps were screaming at me the entire ride. My heart rate was reasonable but the legs were aching.
Last year I rode the race bike from May until October. I never got off of the bike. I rode it as commuter, time trial, group ride - you name it. I was really surprised at how different it is to ride.
I am glad that I got it out early so that I can incorporate it into my training.
After the 20 mile time trial (in just under an hour - 59:20 - way off from my PR of about 54:xx from last summer) I parked the race bike and jumped on the road bike for the group ride. I did not want to push it any harder that I already had. I got another 35 miles in a spirited ride with the group. I was glad to be done with the ride when it was over. Got 55 miles for the day and 108 for the weekend.
Not sure why but my nagging right hamstring was bothering me all last night. Not much better today.
Tuesday, January 20, 2009
Time Trial - running
Now, here, you see, it takes all the running you can do, to keep in the same place. If you want to get somewhere else, you must run at least twice as fast as that!
- Lewis Carroll, "Through the Looking Glass"
I followed the diet yesterday even though it was a holiday - I did not get the results that I wanted 13resolutions.
I took yesterday off as a complete rest day - I never do this. The training plan called for a 75 minute easy spin on the bike. I hate days like that - it is hard for me to do the easy stuff and I almost always go harder that I should. So I skipped it by justifying that the training plan did not call for a 4000 yard swim on Saturday and only an hour run (not the 1 1/2 hour run that I did) and only a 2 hour bike ride (not the 2 1/2 hour bike ride I did) on Sunday. So I took the holiday off and did some yard work. I put pine straw out in the flower beds and chopped on some stumps with the axe - and practiced axe throwing for fun - I was better in the fall. I also followed the diet pretty close.
This morning I did a 30 minute running time trial (TT). These are hard. They are mentally hard. They are physically hard. I woke up early and got to the gym by 6:30AM - no breakfast - just running on empty. I jumped on my treadmill - I always use the same one - and did an easy 10 minute warm up (real easy 10:00 minute / mile pace). At ten minutes I pushed up to a 7:00 minute / mile pace and held this for another ten minutes. This is were it gets hard. You take your average heart rate for the next 20 minutes. At the end you should feel like you have given everything. Not easy to do on a treadmill when you are not chasing someone or there are not wolves or bears chasing you. So twenty minutes into the run (10 warm up and 10 harder warm up) I pushed the pace to about a 6:27 minute / mile pace. I was able to carry this for about ten more minutes and then I had to back off just a little. I was, however, able to finish strong for the last five minutes and slowly, incrementally, increase the speed - by a tenth or two at a time. I finished running the last minute at a 6:00 minute / mile pace.
This was not my best time trial - my best was outside running to work last spring. The distances do not matter only the heart rates (but the working set of 30 minutes I covered 4.5 miles and 7.7 miles for the hour.) The last twenty minutes of the Time Trial I averaged 174 beats per minute (that is just about were I was last spring). Theoretically this should mean that I can carry that heart rate for about an hour without blowing up. Easier said than done. I will try this heart rate out in a tempo run some time in the near future.
Swimming at lunch.
Wednesday, December 10, 2008
Swimming through the holidays - NOT
I just noticed that the pool will be closed starting this Friday through the first of the year - something like 20 days! That is going to take a toll on the swim plan for the rest of the month. Over the holidays I may brave the open water with the wetsuit and see if this is indeed possible during the winter months. I’m not looking for the OWS to be toasty but it has to be tolerable. That being said I have been getting my swimming in just fine. Having a 'real' schedule plan is forcing me to 'work the plan' and nothing is being missed.
On Monday I swam for a full hour - this was the first time since OWS in August. I can’t say that I am enjoying the swim and looking forward to it but I am not dreading it either. I’m counting that as progress.
This morning I actually pulled myself out of bed to go to the pool. I can generally motivate myself for a bike or run but the pool is a little different. Part of it is that it is just so dark right now in the morning (and afternoons for that matter). To reward myself I opened a new pair of swim goggles that I purchased sometime last year on clearance. Little things do motivate me sometimes.
My training plan called for a slow warm up and then 500 yard time trials. I am not fast by any means but I gave it a good effort.
2 lengths = 50 yards
4 lengths = 100 yards
¼ mile = 500 yards = 20 lengths
½ mile = 800 yards = 32 lengths
1 mile = 1700 yards = 68 lengths
1.2 miles = 2000 yards = 80 lengths
2.4 miles = 4000 yards = 160 lengths
On Monday I swam for a full hour - this was the first time since OWS in August. I can’t say that I am enjoying the swim and looking forward to it but I am not dreading it either. I’m counting that as progress.
This morning I actually pulled myself out of bed to go to the pool. I can generally motivate myself for a bike or run but the pool is a little different. Part of it is that it is just so dark right now in the morning (and afternoons for that matter). To reward myself I opened a new pair of swim goggles that I purchased sometime last year on clearance. Little things do motivate me sometimes.
My training plan called for a slow warm up and then 500 yard time trials. I am not fast by any means but I gave it a good effort.
Warm Up – 300 yards (bilateral breathing)
1:00 minute Rest Interval
Working Set –
500 yards @ 8:48
1:00 minute Rest Interval
500 yards @ 8:49
1:00 minute Rest Interval
Cold Down –
500 yards @ 9:08
The cool down was much easier than the working sets. I felt like I could continue swimming indefinitely. With that time it should give me a slow but doable ironman swim (2.4 miles or 4000 yards) of swim time of sub 1:20. I am continuing to work on the swim and hope to see these times improve over the next few months. With the pool and gym closed for much of the holiday I believe that only the swim will suffer. The running, biking and strength training can all be done in and around the house. After all, the Long Leaf Trace is in my backyard.
Common Triathlon Swim Distances & conversions
25 YARD POOL
2 lengths = 50 yards
4 lengths = 100 yards
¼ mile = 500 yards = 20 lengths
½ mile = 800 yards = 32 lengths
1 mile = 1700 yards = 68 lengths
1.2 miles = 2000 yards = 80 lengths
2.4 miles = 4000 yards = 160 lengths
Tuesday, October 14, 2008
Christmas in October
Monday I decided to run into work and follow the good vibes from Sunday. (Jodie had taken a supply of clothes to her lab to help facilitate this.) Why not another fast paced run near LT. I put on my headphones and headed out the door. I did the 6 miles in a not near record pace (43:3x - record is about 42:0x - a pretty big difference) but acceptable considering the lack of recent purposeful training. I have been maintaining fitness but not actively improving.
At lunch, still getting back to the plan, I hit the treadmill for hard forced intervals. I had planned on a 1 mile warm up followed by 3 miles of 1/4 mile intervals @ 6 min / mile pace (1/4 REST @ 8 min / mile pace) and then a 1 mile cool down.
I ended up doing only 3/4 mile warm up and no cool down. The intervals went fine. I can run these faster but not willing to push the pace at this point in the training. The Gulf Coast 1/2 mary that I am now officially signed up for is just 6 weeks away. That will give 5 week of concentrated training. I have not really picked a plan yet (I have been looking at the end of a challenging full mary plan) but I know the routine. I hope to do well in this 1/2 mary because I will use the pace to develop the training plans for the rest of the year.
I rode the bike into work this morning. With all of the travel and late nights at work, etc. I have not ridden the bike much. I also push the bike too hard in the commute - these should be easy miles but they are not. From house to campus, stowing the bike and getting clothes and making my way to the locker room in just under 30 minutes. The bike is still the fastest way to work and considering the construction around town that now includes taking a shower.
Tuesdays are the 'Dot Race' and as always they are exciting. Vic has been on a roll and continues to drop big blocks of time for his handicap. He started just a few weeks ago with a 8:30 minute mile and today clocked a 6:55. Huge gains in time. Chad has come down to a 6:30 minute mile and has plateaued a bit - he has been nursing a strained quad. I was able to better pace myself this week and watched the quarter mile markers and was able to keep my heart rate under control. Challenging but not out of control I clicked off 1:30 1/4 mile splits and was then able to push it to a 1:24 for the final leg of the mile. I passed Chad in this segment but Vic was too fast today. With the new handicaps next week Vic will have to continue to put up big numbers.
I decided to run a bit further and hooked up with Ryan. We ran about 3 more miles in and around campus at 8 min / mile pace. Total running miles today was 6.
Pent up and full of energy I surged repeatedly on the bike commute home. I would slow down for Jodie but we have always agreed to not race home. To better expend this tension I rode a good portion of the ride standing on the cranks in the largest gear.
Still wound up I decided to drop the backpack off and do a early evening time trial. I was not sure if I was going to do the 11.85 mile (home to Epley) or the 20 mile (home to Sumrall) time trial out and backs. My heart rate monitor was not registering and I probably pushed the pace a little hard so I decided to do the shorter of the two. Funny enough I finished in exactly the same time as my PR for this course (achieved on 07/31/08). 32:10 @ 22.10 MPH - however, I have not been riding much the past few weeks and this ride has brought on the 'Santa Claus Syndrome'.
Mind and body better I called it a night.
At lunch, still getting back to the plan, I hit the treadmill for hard forced intervals. I had planned on a 1 mile warm up followed by 3 miles of 1/4 mile intervals @ 6 min / mile pace (1/4 REST @ 8 min / mile pace) and then a 1 mile cool down.
I ended up doing only 3/4 mile warm up and no cool down. The intervals went fine. I can run these faster but not willing to push the pace at this point in the training. The Gulf Coast 1/2 mary that I am now officially signed up for is just 6 weeks away. That will give 5 week of concentrated training. I have not really picked a plan yet (I have been looking at the end of a challenging full mary plan) but I know the routine. I hope to do well in this 1/2 mary because I will use the pace to develop the training plans for the rest of the year.
I rode the bike into work this morning. With all of the travel and late nights at work, etc. I have not ridden the bike much. I also push the bike too hard in the commute - these should be easy miles but they are not. From house to campus, stowing the bike and getting clothes and making my way to the locker room in just under 30 minutes. The bike is still the fastest way to work and considering the construction around town that now includes taking a shower.
Tuesdays are the 'Dot Race' and as always they are exciting. Vic has been on a roll and continues to drop big blocks of time for his handicap. He started just a few weeks ago with a 8:30 minute mile and today clocked a 6:55. Huge gains in time. Chad has come down to a 6:30 minute mile and has plateaued a bit - he has been nursing a strained quad. I was able to better pace myself this week and watched the quarter mile markers and was able to keep my heart rate under control. Challenging but not out of control I clicked off 1:30 1/4 mile splits and was then able to push it to a 1:24 for the final leg of the mile. I passed Chad in this segment but Vic was too fast today. With the new handicaps next week Vic will have to continue to put up big numbers.
I decided to run a bit further and hooked up with Ryan. We ran about 3 more miles in and around campus at 8 min / mile pace. Total running miles today was 6.
Pent up and full of energy I surged repeatedly on the bike commute home. I would slow down for Jodie but we have always agreed to not race home. To better expend this tension I rode a good portion of the ride standing on the cranks in the largest gear.
Still wound up I decided to drop the backpack off and do a early evening time trial. I was not sure if I was going to do the 11.85 mile (home to Epley) or the 20 mile (home to Sumrall) time trial out and backs. My heart rate monitor was not registering and I probably pushed the pace a little hard so I decided to do the shorter of the two. Funny enough I finished in exactly the same time as my PR for this course (achieved on 07/31/08). 32:10 @ 22.10 MPH - however, I have not been riding much the past few weeks and this ride has brought on the 'Santa Claus Syndrome'.
Mind and body better I called it a night.
Sunday, September 14, 2008
50 Time Trial
Slept in today - I was not able to organize a group swim, bike, run so just did my thing. Jumped on the bike a little before 9AM. Set a good pace for a 50 mile ride. It just so happens that 50 miles is exactly from my house to Bassfield and back.
I took a bottle of water and a diluted bottle of sports drink. I also grabbed some sports drink powder for the return trip. I made good time(2:26 or just over 20 MPH.) This include the one stop (about 4 minutes) to refill the water bottles.
I immediately followed up the ride with a BRICK. I always have visions while on the bike of nailing the run. I think that I'm feeling pretty good and maybe I will run 10 - 12 miles. Try to do my own 1/2 iron dualthlon. This never happens. I even tried to pace myself. I always just try to do a mile and I know that my pace will pick up. After the first mile today I was just out of gas. First mile in 8 minutes (not too fast) and then I walked a minute and ran back to the house. A total of 2 miles in about 17:30. I've had better BRICK sessions - I'll keep working on this!
Prior to the ride I had adjusted my saddle up about 2mm and forward maybe 4mm. I'm still looking for that sweet spot - the spot that was the most comfort and power. Right now I am just guessing. I need to do a better evaluation, maybe put the bike on a trainer with a power meter or some other type of quantitative measure.
Going to try to swim in the morning but there is a chance of thunderstorms.
I took a bottle of water and a diluted bottle of sports drink. I also grabbed some sports drink powder for the return trip. I made good time(2:26 or just over 20 MPH.) This include the one stop (about 4 minutes) to refill the water bottles.
I immediately followed up the ride with a BRICK. I always have visions while on the bike of nailing the run. I think that I'm feeling pretty good and maybe I will run 10 - 12 miles. Try to do my own 1/2 iron dualthlon. This never happens. I even tried to pace myself. I always just try to do a mile and I know that my pace will pick up. After the first mile today I was just out of gas. First mile in 8 minutes (not too fast) and then I walked a minute and ran back to the house. A total of 2 miles in about 17:30. I've had better BRICK sessions - I'll keep working on this!
Prior to the ride I had adjusted my saddle up about 2mm and forward maybe 4mm. I'm still looking for that sweet spot - the spot that was the most comfort and power. Right now I am just guessing. I need to do a better evaluation, maybe put the bike on a trainer with a power meter or some other type of quantitative measure.
Going to try to swim in the morning but there is a chance of thunderstorms.
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