I've had a good 3 days of training that started on Monday. After the long bike miles on Sunday, I was in need of a little run to get the blood flowing. As I headed out the door, the rain started falling. Not hard so I decided to go for it. It felt incredible but a little humid. After 4.5 miles I was feeling a tad water logged. I had hoped for a slower run but it never happens. I averaged about a 7:30 pace.
Tuesday included a little time in the pool. I really have no idea what I'm doing in the pool but I think I'm getting stronger. I'm only trying to work on my endurance as of now. I started with 400 of drills/swim. The main set was a 500, 400, 300, 200, & 100. I concluded with 200 of different strokes for a cooldown. Tuesday evening was spent learning the new chip timing system that the SRRC purchased in the off season. I planned on a little spinning later in the evening but the margaritas got the best of me. Oh well!
The icing on the cake came at the Wednesday night track workout. It was hot and sticky and my times showed it. I compared my splits with my pace chart and I was basically running at 20:30-20:45 pace until my 400. The workout was a 1600, 1200, 800, 800, and 400 with a 200 recovery. I put the hammer down on the 400 running it in 82 seconds and grasping for air. The workout concluded with a 1 mile cooldown and some chatting about the Parade Run.
Thursday, June 18, 2009
Tuesday, June 16, 2009
A Productive Week-end
I think I am finally getting myself back to the endurance that I was at at the end of last season... Thanks KT!!!! The track workouts are definately paying off. Saturday was the Scholastic Challenge 5K. It wasn't all that hot but it was extremely humid. I arrived at about 6:45 and ran into Scott, my marathon partner. We ran a mile warmup and talked about a fall marathon. I'm also considering doing Longhorn Half ironman in Austin Texas and I picked his brain about doing both. If I can get 2 midweek longer runs in and a week-end long run in, I can probably do the fall marathon as long as i don't push too hard in the Half.
The race started at promptly 7:30. This is typically a very fast race because of all the HS kids that come to run. The race benefits the local high schools so I think the coaches must have their kids run the event. I was looking for a sub 20:00 (high 19's). As usual, when the race started I took off like a bat out of hell. I was hoping to stay right behing Nyle but as I would find out later, I was about 10-15 seconds ahead of him at mile 1. I only hoped I could hang on. I tried keeping up with Dan/Eric but I couldn't get any closer. At mile 2, some kid (who was maybe 4') screamed past me like I was standing still. I stayed with him until just before the 3 mile (oh, no you don't kid) where I finally passed him for good. Coming into the home stretch, the streets are lined with people. That's when I realized Nyle was right on me. I was hoping to hold him off but he eventually passed me as I was passing that younger kid. Oh well... maybe next time. One thing that's nice about not being the fastest is that there is always someone fast that you can set your sights on as a goal. Maybe next time Nyle :)
I finished strong with a time of 19:50 and some change for a new PR and finished 3rd in my age group. I had to leave right after the race so I had no idea about the 3rd place until I looked at the results.
I woke on Sunday feeling pretty good. I headed out the door at around 7:15 for a long ride. I was ready to tackle another 50 miler. My route had me leaving my house, riding through Spfld., Salisbury, Athens, and then home. I want to take those hills a little at a time. It was a great solo ride. No pressure to ride fast so I wouldn't slow down the experienced riders. I arrived home at about 10:30 with 55 miles and feeling great! The hills were tough but hey... no pain, no gain. My next ride will be from Springfield and will include the hills in Petersburg. Hopefully I do better this time than the last.
Scott Harry is competing in a Half Iron man this week-end. Good luck Scott! You will do awesome!
The race started at promptly 7:30. This is typically a very fast race because of all the HS kids that come to run. The race benefits the local high schools so I think the coaches must have their kids run the event. I was looking for a sub 20:00 (high 19's). As usual, when the race started I took off like a bat out of hell. I was hoping to stay right behing Nyle but as I would find out later, I was about 10-15 seconds ahead of him at mile 1. I only hoped I could hang on. I tried keeping up with Dan/Eric but I couldn't get any closer. At mile 2, some kid (who was maybe 4') screamed past me like I was standing still. I stayed with him until just before the 3 mile (oh, no you don't kid) where I finally passed him for good. Coming into the home stretch, the streets are lined with people. That's when I realized Nyle was right on me. I was hoping to hold him off but he eventually passed me as I was passing that younger kid. Oh well... maybe next time. One thing that's nice about not being the fastest is that there is always someone fast that you can set your sights on as a goal. Maybe next time Nyle :)
I finished strong with a time of 19:50 and some change for a new PR and finished 3rd in my age group. I had to leave right after the race so I had no idea about the 3rd place until I looked at the results.
I woke on Sunday feeling pretty good. I headed out the door at around 7:15 for a long ride. I was ready to tackle another 50 miler. My route had me leaving my house, riding through Spfld., Salisbury, Athens, and then home. I want to take those hills a little at a time. It was a great solo ride. No pressure to ride fast so I wouldn't slow down the experienced riders. I arrived home at about 10:30 with 55 miles and feeling great! The hills were tough but hey... no pain, no gain. My next ride will be from Springfield and will include the hills in Petersburg. Hopefully I do better this time than the last.
Scott Harry is competing in a Half Iron man this week-end. Good luck Scott! You will do awesome!
Thursday, June 4, 2009
What's with all the Zeros
I wish this could be a story about me winning $100,000,000 in the lottery (that's a lot of zeros) but unfortunately it is not. When I took a look at my training over the past few days, I thought "what's with all the zeros".
My "zero" fascination for the week started on Monday. I headed out at 3:00 for a bike ride. I'd planned on only riding an hour but 1:45 later I pulled up to the front door. The ride consisted of a look from home to Interurban/Wabash trail, Koke Mill, Washington, Bradfordton, Old Jack, Koke Mill to the trail and home. The wind was pretty strong at times but I had a cross wind most od the ride. I totaled 30 miles for the day.
Tuesday was swim day. I headed to the Y right after work. I hit the pool at 5:30 and started with a 400 of drills/swim as a warm up. The main set was 1000 trying to work on my endurance. I finished the workout wit 3 x 1oo. I felt drained after the swim so I guess something is working.
Wednesday... All I can say about Wednesday was that I hope we never do 1200's again. Wednesday was speed night at the track. This was first ladder of this type but from what I gathered, everyone hated this. Or should I say hated the 1200. This was a tough work out but managable if you pace yourself right. I didn't pace myself right and was fast from the get go. KT had a ladder all set for us. The work out was as follows: 1200, 800, 400, 400, 800, 12oo with a 2:00 recovery (supposed) between each. After the first 1200, I was already dreading the last. I hurt for most of this work out. KT... this is payback from accounting class huh???
Today at lunch, I hit the Y for another swim. I was trying to focus on more strength for this work out. I started with a 300 warm up, swam 8 x 100, and cooled down with 4 x 50. I am tired now. Hopefully I can get rejuvenated for an evening ride. I think I'm going to stick with a 20 miler focusing on some intervals.
My "zero" fascination for the week started on Monday. I headed out at 3:00 for a bike ride. I'd planned on only riding an hour but 1:45 later I pulled up to the front door. The ride consisted of a look from home to Interurban/Wabash trail, Koke Mill, Washington, Bradfordton, Old Jack, Koke Mill to the trail and home. The wind was pretty strong at times but I had a cross wind most od the ride. I totaled 30 miles for the day.
Tuesday was swim day. I headed to the Y right after work. I hit the pool at 5:30 and started with a 400 of drills/swim as a warm up. The main set was 1000 trying to work on my endurance. I finished the workout wit 3 x 1oo. I felt drained after the swim so I guess something is working.
Wednesday... All I can say about Wednesday was that I hope we never do 1200's again. Wednesday was speed night at the track. This was first ladder of this type but from what I gathered, everyone hated this. Or should I say hated the 1200. This was a tough work out but managable if you pace yourself right. I didn't pace myself right and was fast from the get go. KT had a ladder all set for us. The work out was as follows: 1200, 800, 400, 400, 800, 12oo with a 2:00 recovery (supposed) between each. After the first 1200, I was already dreading the last. I hurt for most of this work out. KT... this is payback from accounting class huh???
Today at lunch, I hit the Y for another swim. I was trying to focus on more strength for this work out. I started with a 300 warm up, swam 8 x 100, and cooled down with 4 x 50. I am tired now. Hopefully I can get rejuvenated for an evening ride. I think I'm going to stick with a 20 miler focusing on some intervals.
Tuesday, June 2, 2009
Capital City Biathlon
On Saturday, I participated in my first ever multi-sport event. I had no idea what to expect and I was extremely nervous. I glanced over last year's results to try to come up with some kind of goal. I set my sights on a time of 1:10.
I had no idea where I should line up for the run so I stuck with Dan B. because he is faster than I and that might motivate me a bit. The 1st group went off and we had 3 minutes before our group went. As the time counted down, I doubted myself more and more. Had I ridded enough? Had I ran my sppedwork on Wed. too hard? Should I have taken 2 days off instead of 1??? Before I knew it, we were off and all those thoughts were out the door. I stuck to Dan or at least kept him in my sights. He was strong from the get go! Because this was a multi-sport event, I held back a touch on the run to save some for the bike because I knew my bike was WEAK and the results will show that. I picked up the pace on the last mile and finished the run in 20:12.45.
Now for the transition. I had laid everything out like I have been taught so it went pretty smooth. Helmet on... Shoes off... Shoes on... grab bike and go. Transition time- 47.70 seconds. My goal was 1 minutes.
After hopping on the bike, I tried to gently get into the ride but I took off like a rabbit. I paid for it for the first few miles but eventually got into a nice rythmn. I realized about mile 5 that I still had my race number on. DARN!!! I forgot to take off my race belt in the transition. Oh well. I flipped it around and motored forward. I was passed by a dozen or so by the turn around and only by a couple after the turn around. I rounded the last turn and pedalled with everything I had. I crossed the finish line around 1:08:46.55. 2 minutes better than I wanted but wait... we started 3 minutes later so my time was 1:05:46.55. YES!!!
I was extremely happy with this race and it gives me a clue of what I need to work on. Here is a break down of my run, transition, and bike by overall and age.
OVERALL
Run- 20:12.45 15th
Transition- 47.70 50th
Bike- 44:46.40 41st
AGE
Run 3rd
Transition 3rd
Bike 7th
I guess I need to spend more time on the bike but not bad for someone whose been riding for only a few months. I definately need to get out to the New City Time Trials to work on my speed.
I'm hooked! These multi sport events are really awesome. I can't wait to add the swim portion.
I had no idea where I should line up for the run so I stuck with Dan B. because he is faster than I and that might motivate me a bit. The 1st group went off and we had 3 minutes before our group went. As the time counted down, I doubted myself more and more. Had I ridded enough? Had I ran my sppedwork on Wed. too hard? Should I have taken 2 days off instead of 1??? Before I knew it, we were off and all those thoughts were out the door. I stuck to Dan or at least kept him in my sights. He was strong from the get go! Because this was a multi-sport event, I held back a touch on the run to save some for the bike because I knew my bike was WEAK and the results will show that. I picked up the pace on the last mile and finished the run in 20:12.45.
Now for the transition. I had laid everything out like I have been taught so it went pretty smooth. Helmet on... Shoes off... Shoes on... grab bike and go. Transition time- 47.70 seconds. My goal was 1 minutes.
After hopping on the bike, I tried to gently get into the ride but I took off like a rabbit. I paid for it for the first few miles but eventually got into a nice rythmn. I realized about mile 5 that I still had my race number on. DARN!!! I forgot to take off my race belt in the transition. Oh well. I flipped it around and motored forward. I was passed by a dozen or so by the turn around and only by a couple after the turn around. I rounded the last turn and pedalled with everything I had. I crossed the finish line around 1:08:46.55. 2 minutes better than I wanted but wait... we started 3 minutes later so my time was 1:05:46.55. YES!!!
I was extremely happy with this race and it gives me a clue of what I need to work on. Here is a break down of my run, transition, and bike by overall and age.
OVERALL
Run- 20:12.45 15th
Transition- 47.70 50th
Bike- 44:46.40 41st
AGE
Run 3rd
Transition 3rd
Bike 7th
I guess I need to spend more time on the bike but not bad for someone whose been riding for only a few months. I definately need to get out to the New City Time Trials to work on my speed.
I'm hooked! These multi sport events are really awesome. I can't wait to add the swim portion.
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