One week since the MI half

The last week was difficult. My legs were sore most of the week but I continued to work through my workouts. The stiffness is mostly gone although I had to rest the last two days. After adding up the numbers for this week I went back to my workout records from last year to compare how I was doing. For the first 12 weeks of the year my volume is up significantly averaging 81.3 miles per week compared to 57.68 last year. Also given the times posted in various races this year and my perceived difficulty of workout levels I feel like I am doing pretty good. However, I am still behind on my bike distance goals for the current weeks in the base 3 phase and so I am hoping what I think I have accomplished is fairly accurate. I know I'm doing better but I am not sure by how much. I've been out on my bike a couple of times in the last week and am still concerned with my hill climbing ability. It needs to be an area of concern as I approach the build phase of my training. The other concern I have is that am I progressing at a rate that is commensurate with my age for the training. Am I ahead or behind. Hopefully the next 4 weeks will tell. I have just 3 months before the TriMonroe.

Numbers for this week: swim 3.3 miles 2:30; bike 56 miles 4:00; run 9.5 miles 2:10; 0:45 on weights; total miles 70, total time in training 8:40 (with wts. 9:25).

Training this week more of the same as I go through base 3 another week. The key is to complete all the bike distances. A hui hou, see you on the road.

Last month and a half marathon

I've been so busy the last month that I have not had the energy to post. Not much of an excuse but it is that. I've been in the base 3 stage of training and I am still working that. Volume and frequency is getting harder even on days when I don't make my goals. Also I have had to work in some rest days and massage sessions.

Big surprise is that the local Snohomish Bicycle shop is sponsoring a small tri-team and I am on it. So many thanks to Martin and Brian at the shop and if you're close they can give you great service and products. Having said that I am the oldest male on the team and I have to be accountable for my training and performance which I look forward to doing. We'll be training together and competing at some events together as well. Look for us at local events in Washington, we'll be the official bike shop for the Lake Stevens 1/2 IM this year.

Now for the numbers:

2/21 swim 3.25 mi. 2:25 bike 71 mi. 6:00 run 10.5 mi. 1:30 weights+ 1:25

2/28 swim 2.75 1:50 bike 58 4:30 run 15 3:15 weights 1:45

3/5 swim 0.90 :45 bike 24 2:00 run 12.5 2:20 weights 1:00

3/14 swim 2.00 1:15 bike 57 3:20 run 17.75 3:40 weights 1:30

Today was the Mercer Island half marathon. This was my first official attempt at the distance, though I have run it twice in the last year on my own. My goal for the race was 2:30. It was a hilly but beautiful clockwise run around the island. Weather was good, cold but sunny. It's supposed to be fun right? Well the first 10 was pretty much that but the last 3 not so much. I stopped and walked each water station, I think there were 7, and consumed 3 gels: 1 30 min. before the start, 1 at the end of the first hour, and the third about 1:50 in to the race. Pre-race included coffee, Cliff bar, and Gatorade. Running was no problem during the race, I never felt winded except for the steepest incline with breathing under control. Developed a blister on my right foot 4th toe about mile 9 which made it tough on curves to the right especially downhill. Stopped to use the porta-potty at mile 10. At the north west side of the island the wind kicked up and that, combined with accumulated sweat and low temperatures, made me feel really cold for almost two miles. I had on a tri-top, running shirt (all tech material), headsweats hat, and running shorts. I was comfortable the better part of the race but the wind and cold got to me for a while towards the last. During the race I listened to Motion Traxx episode at 168 bpm. If I ran the entire race at that pace I would finish around 2:16. Added to that I had to factor in short walks at the water stations and the one pit stop. By the time I got to the last mile I was energized but wasn't sure that I would make my goal time. I pushed on but was gimping due to the blister. The last half mile was a combination of hill climb and downhill, the uphill at that point shortened my stride and I had trouble. When I crested the hill and was in sight of the finish I tried to increase my pace but it wasn't much. As I crossed the line the timer read 2:32 plus. Well I was tired but glad to finish so close to my goal time. Maureen met me at the finish, grabbed a couple of pictures, and then after going through the vendor tent to pick up some food and drink, we walked/hobbled the mile or so to the car. Short pit stop at Starbucks then drive home. Recovery at home included a good breakfast and shower, compression tights, coffee, and rest/elevation. Watched some basketball and grabbed a little nap. And then in the afternoon the official results were posted on the internet, my official time 2:30:14. I was shocked really, but there it was, a mere 14 seconds over my goal. This represents a 15 minute improvement over the same distance that I ran last November in Hawaii. So I was extremely pleased with that and as a result looking forward to training this week.

Still in Base 3 for three more weeks but excited with my improvement. This week I have to up my totals including bike distance goal of 100 miles. So, here we go, a hui hou, see you on the road.