Two weeks since my last posting includes a week of rest and one week of training ending today. This is the annual beginning of my training/off season preparation for next year. I have completed exactly one season training which will come full circle at the October Dawg Dash 10k which was my kick off event last year. I feel good about my work and I am so looking forward to the next season. My ultimate goal is still to qualify, compete and complete the Hawaii Ironman. So next summer will be an eventful one trying to qualify at the longer distances and that means this off season is going to rev up too. I have big hopes, just hope I can hang in there. I'm making a few changes and expanding my workouts to help prepare me for the spring.
I will continue to use the Matt Fitzgerald training guide. Also I highly recommend his book "Racing Weight." It is for endurance athletes but has a lot of useful material for personal assessment. I have joined the local Masters' swim team to improve my swimming and that requires a life style shift getting up before dawn practically 3 days a week to train. Also added to yoga workouts per week to help my flexibility and I have started working with a new chiropractor in the hopes of dealing with some joint issues. Each of these changes have already appeared to be beneficial. And of course there is my Monroe Y support group, though I am sure they don't know it, that continues to aid me in training and with motivation.
Weekly training summary: Swim 2.32 mi. 2:20; bike 21.5 mi. 1:50; run 9.1 mi. 2:15; weights and stretching 3:00; yoga 2:00. Total 12 workouts; 33 miles; 11:25 total time. 12 workouts x 600 cal per workout= 7200 cal burned. BMR=1712.16 per day x 7 days= 11985.12 cal.
7200+11985.12= 19185.12 cal burned. Approximate cal in 14145 for -5040.12 cal for the week.
Supplements include daily vit.; Advocare bio tools, recovery drinks and meal drinks; creatine and aminos. Utilizing gels and Cliff bars on long days or days with consecutive workouts.
So that's week 1 wrap up with some additional details. Next week I'll only have 3 days of regular training; I'll be at Malibu YL (Canada) Th-Sun. Probably get some exercise there but nothing in the formal training mode. I plan to get 9 workouts in before leaving. So if I see you, it'll be a blur; a hui hou, see you on the road.
Sunday, September 26, 2010
Sunday, September 12, 2010
Road trippin; training a little bit
On the road since my last posting. Down south, So. Cal., San Jose, Palm Desert and Santa Monica. Not much training while on the road but the last week or so the desert offered several "warm/really hot" training opportunities. The temperature during the day time has ranged from 90s to 115 on the hottest day. I've tried to take advantage of the heat to acclimatize; actually it was doable but hard work. Training was limited to flat roads for running, 36' swimming pool, and a beach cruzer for a bike, seriously! I had 11 workouts starting last Sunday. Totals: swim 2.25 mi. 2:17; run 34.25 mi. 7:09; bike 5.0 mi., 45 mi.; totals 41 miles, 10:11. The swims were tedious because the pool is so short. I made my runs in mid-morning. Times ranged from 35 minutes to 90. Generally I would drink a bottle or more of water during the runs at ten minute intervals and I lost one to two pounds by the end. On two of the days I used Jeff Galloway's run walk intervals which helped to beat the heat.
Next few days on the road again so not much training planned. I'll get a few runs in but that's about all. Not planning any events in the near future except the Dawg Dash 10k next month. It marks a one year anniversary, the end of this year's cycle of serious training. So until the next post, a hui hou, and I'll see you on the road.
Next few days on the road again so not much training planned. I'll get a few runs in but that's about all. Not planning any events in the near future except the Dawg Dash 10k next month. It marks a one year anniversary, the end of this year's cycle of serious training. So until the next post, a hui hou, and I'll see you on the road.
Saturday, September 4, 2010
Two weeks since Apple Capital Tri
It's been just about two weeks and I haven't had any serious training since the race. Mostly I've relaxed and had a few random workouts, a little swim, couple of weight days, two bikes, and two runs counting today. Feel pretty good and anxious to start training again. Right now I'm on a short hiatus from home and training is limited. This morning I went for a short easy run, about 2.5 miles, no problem except I'm in Palm Desert CA and the temps are triple digits. For my friends in the EU it was 34 c today. Run took about 30 minutes and the air temp was about 98 at 9:30 this morning. Just to give it a little perspective I lost 1 pound of water weight during the run. Tomorrow I'll swim and bike or swim and run, but nothing too extreme.
What I really want to write about is my Apple Capital Tri experience. It was awesome but unnerving as well. The nerves started when I began my Taper weeks. Sure I had planned out my activities and was prepared for the change of pace but each day I thought more and more about the upcoming race and started to get anxious. Every day I kept analyzing my workout plan, and tried to plan out my race day checklist and nutrition program. So lesson number one, I did it, finished it, and my game plan was affective, I can do it.
Logistics for the trip to Eastern Washington contributed to anxiety but we got lodging in Leavenworth two nights which if you've been there was not so bad. We made the drive to Leavenworth, checked in, and then headed to the race site at Darago Park, about 35 miles from Leavenworth. It's a great site, nice state park with great camp sites. When we got there it was calm and not many people at race center, camp sites were full, and we met the race timer. There was a sprint that day and the weather was dry, air temps 70's 80's, calm with no wind. Looked good to me so after taking a quick look at the swim area and general run route we drove the bike course. Up 97 along the Columbia, rolling hills with a couple of long maybe difficult hills, but looked okay. No worries here so off to the packet pick up in Wenatchee at Alberg Sports. Picked up the packet, headed back to the condo. Light meal, followed by race prep and trying to sleep early. I had trouble sleeping waking up a few times. Alarm at 4:00 am and my last solid food, muscle milk, cliff bar and a banana. 5:00 am, 16 oz gatorade, 6:00 am 16 oz water and on the road. Got to the race site about 6:30, quiet, it's a small race and 8:00 start. Got my bike racked, gear layed out, and then just tried to relax because unlike the previous day there was significant winds. Any hesitations I had about the race were now magnified.
At the race meeting we were informed that the swim was shortened a bit because the wind kept moving the buoys, nice, but the air temp was good, mid 70's. Otherwise looked like the race was on, with only 46 competitors. All of the racers looked like they were experienced. Some had serious gear, but all looked like they had done this before. For me, it was a step up in distance so I was not so confident. Fortunately there as a college kid, Ryan, UW alum, at the same bike rack, so we talked pre-race and that helped to dissipate the nervousness.
Finally the race was on, the swim should not be a problem even if the water was a little choppy from the wind. I put my head down and followed the pack. What was apparent immediately was that the wind caused the course to drift away from the cut milfoil area into areas not cut, so we were swimming hand over hand in the milfoil. It really wasn't as much a problem as the course was constantly moving. This is a two loop course and by the time I headed into T1 I was last out of the water although my time was good for me. Now it was on to the bike.
T1 transition was quick, maybe 3 minutes, but the bike course was uphill from the start, leading out of the park. Up and out to 97 and onto the highway. This road had just been resurfaced with a rough mix and the vibrations were constant. This took most of my attention along with mostly a side wind and steady up hill stretches. The nice thing of course was the other side of the hill where my bike demonstrated it's speed and stability. The wind did play havoc with my ability to get to my water bottle. I had one up on the bar with water and one on the frame with gatorade. I had to slow down to get to the bottle on the from. Lesson number two, get a frame bottle with a long tube so I don't have to take it out, Just before the turn around, I got some Liquid Shot down. then back the other way. by now the wind was 20 to 25 mph mostly head up. At some points if I stopped pedaling and sat up, the bike stopped immediately. Needless to say, I kept the aero position most of the ride. The wind affected my ride, and there were a couple of long steady climbs but eventually I made it in to T2.
At T2 I took time to use the bathroom then off for a 6.2 mile run. It was apparent that I was near the end of the pack but I didn't know how far. During my first lap of the two loop course through the park with about 3/4 mile on the road, I was passed by a few runners. There were two aid stations, the first water and gatorade, the second water only. Running was also a problem with the wind. At some points you would have to lean hard to keep your momentum. At the first aid station I took water only. Air temperature rising I had water at the 2nd station expecting gatorade at the next one. Kept pushing on, pace was ok, then I was passed by two women training for marathons having an active conversation. Made the first loop and headed out for the final lap, no change, just a little hotter. Passed again by another racer who encouraged me along, I could see the finish on the other side of the park, so head up I pressed on. As I came into the final stretch I could hear my name announced, lots of cheers from all the racers who were already finished, and then across the line, the last to finish 45 out of 46, 1 person DNF. Time 3:35 and change. For the Olympic distance I projected a great finish around 3 hours so I was not disappointed.
Post race, I was 3/3 in my age group, 45/46 overall. Normally the race director said there were two or three times the number of competitors but because of two other races in the west that day, the numbers were down. For prizes I won a box of cliff bars, bag of very tasty apples, and a cool hat. Other prizes given away included a trainer and a wetsuit and other various items.
I really enjoyed this event. I was okay with my finish. It was a fun group who put on the event and because it was small, it was I think more fun. It is a great park location so friends or family have an excellent viewpoint of the swim and run. If you are a camper, it is a very nice campsite though I was told that if fills up quickly. One would have to go a day or two early. Overall then I was glad I went to this race. I know I can do the distance and it will encourage me as I start to train this off season.
I'll use the next two weeks to start to build up again to training regularly. If you're anywhere that I am, well then a hui hou, see you on the road.
What I really want to write about is my Apple Capital Tri experience. It was awesome but unnerving as well. The nerves started when I began my Taper weeks. Sure I had planned out my activities and was prepared for the change of pace but each day I thought more and more about the upcoming race and started to get anxious. Every day I kept analyzing my workout plan, and tried to plan out my race day checklist and nutrition program. So lesson number one, I did it, finished it, and my game plan was affective, I can do it.
Logistics for the trip to Eastern Washington contributed to anxiety but we got lodging in Leavenworth two nights which if you've been there was not so bad. We made the drive to Leavenworth, checked in, and then headed to the race site at Darago Park, about 35 miles from Leavenworth. It's a great site, nice state park with great camp sites. When we got there it was calm and not many people at race center, camp sites were full, and we met the race timer. There was a sprint that day and the weather was dry, air temps 70's 80's, calm with no wind. Looked good to me so after taking a quick look at the swim area and general run route we drove the bike course. Up 97 along the Columbia, rolling hills with a couple of long maybe difficult hills, but looked okay. No worries here so off to the packet pick up in Wenatchee at Alberg Sports. Picked up the packet, headed back to the condo. Light meal, followed by race prep and trying to sleep early. I had trouble sleeping waking up a few times. Alarm at 4:00 am and my last solid food, muscle milk, cliff bar and a banana. 5:00 am, 16 oz gatorade, 6:00 am 16 oz water and on the road. Got to the race site about 6:30, quiet, it's a small race and 8:00 start. Got my bike racked, gear layed out, and then just tried to relax because unlike the previous day there was significant winds. Any hesitations I had about the race were now magnified.
At the race meeting we were informed that the swim was shortened a bit because the wind kept moving the buoys, nice, but the air temp was good, mid 70's. Otherwise looked like the race was on, with only 46 competitors. All of the racers looked like they were experienced. Some had serious gear, but all looked like they had done this before. For me, it was a step up in distance so I was not so confident. Fortunately there as a college kid, Ryan, UW alum, at the same bike rack, so we talked pre-race and that helped to dissipate the nervousness.
Finally the race was on, the swim should not be a problem even if the water was a little choppy from the wind. I put my head down and followed the pack. What was apparent immediately was that the wind caused the course to drift away from the cut milfoil area into areas not cut, so we were swimming hand over hand in the milfoil. It really wasn't as much a problem as the course was constantly moving. This is a two loop course and by the time I headed into T1 I was last out of the water although my time was good for me. Now it was on to the bike.
T1 transition was quick, maybe 3 minutes, but the bike course was uphill from the start, leading out of the park. Up and out to 97 and onto the highway. This road had just been resurfaced with a rough mix and the vibrations were constant. This took most of my attention along with mostly a side wind and steady up hill stretches. The nice thing of course was the other side of the hill where my bike demonstrated it's speed and stability. The wind did play havoc with my ability to get to my water bottle. I had one up on the bar with water and one on the frame with gatorade. I had to slow down to get to the bottle on the from. Lesson number two, get a frame bottle with a long tube so I don't have to take it out, Just before the turn around, I got some Liquid Shot down. then back the other way. by now the wind was 20 to 25 mph mostly head up. At some points if I stopped pedaling and sat up, the bike stopped immediately. Needless to say, I kept the aero position most of the ride. The wind affected my ride, and there were a couple of long steady climbs but eventually I made it in to T2.
At T2 I took time to use the bathroom then off for a 6.2 mile run. It was apparent that I was near the end of the pack but I didn't know how far. During my first lap of the two loop course through the park with about 3/4 mile on the road, I was passed by a few runners. There were two aid stations, the first water and gatorade, the second water only. Running was also a problem with the wind. At some points you would have to lean hard to keep your momentum. At the first aid station I took water only. Air temperature rising I had water at the 2nd station expecting gatorade at the next one. Kept pushing on, pace was ok, then I was passed by two women training for marathons having an active conversation. Made the first loop and headed out for the final lap, no change, just a little hotter. Passed again by another racer who encouraged me along, I could see the finish on the other side of the park, so head up I pressed on. As I came into the final stretch I could hear my name announced, lots of cheers from all the racers who were already finished, and then across the line, the last to finish 45 out of 46, 1 person DNF. Time 3:35 and change. For the Olympic distance I projected a great finish around 3 hours so I was not disappointed.
Post race, I was 3/3 in my age group, 45/46 overall. Normally the race director said there were two or three times the number of competitors but because of two other races in the west that day, the numbers were down. For prizes I won a box of cliff bars, bag of very tasty apples, and a cool hat. Other prizes given away included a trainer and a wetsuit and other various items.
I really enjoyed this event. I was okay with my finish. It was a fun group who put on the event and because it was small, it was I think more fun. It is a great park location so friends or family have an excellent viewpoint of the swim and run. If you are a camper, it is a very nice campsite though I was told that if fills up quickly. One would have to go a day or two early. Overall then I was glad I went to this race. I know I can do the distance and it will encourage me as I start to train this off season.
I'll use the next two weeks to start to build up again to training regularly. If you're anywhere that I am, well then a hui hou, see you on the road.
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