Sunday, July 30, 2006

Training Log Entry #63

Nothing flashy. Today was hill repeats. 8 times up a .9 mile hill. Elevation gain 320 ft. each trip up, so 2560' of climbing.

The numbers:

30 mile bike (Wed)/8.5 mile run(Sat)/20 mile bike (Sun)

Terrain: Asphalt/Concrete

Run:
# of Runs: 63
YTD Mileage: 533.57
MTG (Miles to Goal): 466.43
M/R (Miles per run avg.): 8.47

Bike:
YTD Mileage: 593.50
# of Rides: 24
M/RD: 24.73

Wednesday, July 26, 2006

Training meets Fiscal Conservation meets Tree Hugging!

The athlete in me is happy! The miser in me is happy! The liberal in me is happy!

- Joel...ah...you're not THAT liberal.

- Yeah I know, but the socially progressive, moderate conservative doesn't sound as good. Besides, my Dad is an academic, so I'm sure I have a recessive Libby gene in there somewhere.

Excuse me, but I digress.

Today I satisfied my various needs by riding my bike into work! No not from my house, that would be silly, but from Colt State Park in Bristol, RI (approx. 15 mile ride each way). It worked out well and actually didn't alter my timetable in the morning. It just changed when I did certain things. I just need to be careful about leaving work at an appropriate time, because my total commuting time is 30-40 minutes longer than driving alone, and I don't want to lose my Daddy time with Alexandra at the back end of the day. I'm sure Leanna doesn't want me to lose it either!

One note about my return commute: On the advise of a co-worker I took my bike from Point St. through India Point Park (via a construction zone, and chainlink fences). While I was in less jeopardy of a traffic related incident than if I had ridden on Wickenden (a busy street at rush hour because many of the ramps to the interstate 195 come off of it), I felt that I was actually in greater jeopardy due to the seclusion and abundance of pot/crack heads. My bike would likely keep someone hooked up for a few days. In the future I think I'll take my chances with the road ragers.

Plumber's Crack

Actually Painter's crack would be more accurate. This guy I passed at lunch wasn't even making an effort. I think he did it on purpose. I guess he could use it to hold a spare brush or two.

Did I mention I had to call 911 for a homeless (and drunk...I'm not stereotyping...he was) guy out cold on the Point St. bridge? It was 95 degrees out and he didn't look so good.

Sunday, July 23, 2006

Training Log Entry #62

Ouch. I'm really hoping yesterday's ride is what did me in. This was bad. 2:14 and it hurt a lot. The wheels were never on for this one. Tomorrow's a rest day for sure.

The numbers:

18 mile run

Terrain: Asphalt/Concrete

Run:
# of Runs: 62
YTD Mileage: 525.07
MTG (Miles to Goal): 474.93
M/R (Miles per run avg.): 8.47

Bike:
YTD Mileage: 543.50
# of Rides: 22
M/RD: 24.7

Saturday, July 22, 2006

Quick Training Update

Run #60: 6.5 miles at lunch on Weds. Severe Thunderstorms had knocked down lots of trees on the bike path, completely blocking some stretches. I stepped on some debris and turned over my bad ankle. Needless to say, I didn't run again this week.

Today I rode for the first time since the race. An hour and 45 minutes of "up and down." There are no big hills around here so I found the steepest one, the 150 ft/.33 mile wall on Sandy Point Rd., and went up and down a dozen times. Every third climb I jumped up to the big ring and did an interval for an additional 1/2 mile (and 75 verticle feet). I was surprised I was climbing pretty well. Note to self, the big ring TT training I've been doing w/the mock races, does carry over to my climbing.

I also swam twice, Tuesday and Thursday, and took Monday and Friday off. Tomorrow I've slated a return to the Ocean Drive (18 miles).


The numbers:

20 mile bike/6.5 mile run

Terrain: Asphalt

Run:
# of Runs: 61
YTD Mileage: 507.07
MTG (Miles to Goal): 492.93
M/R (Miles per run avg.): 8.31

Bike:
YTD Mileage: 543.50
# of Rides: 22
M/RD: 24.7

Bitter Beer Face!

American Floyd Landis, the now probable winner of the Tour de France.

His win was unlikely after losing 10 minutes on the second stage in the Alps. I was surprised that I was actually really bummed when that happened. Floyd is in many ways the Anti-Lance. Well liked, respectful of the other riders, basically a nice guy. He represented a utopian dream that nice guys can finish first. The death of that dream disturbed me. However I should not have feared. Floyd has big balls, even if only one working hip, and the next day took 8 of those minutes back, attacking at the beginning of a nasty stage through the Alps, and soloing away to victory. It was awe inspiring and ranks with Greg Lemond's "the Ride" as the most unlikely and impressive athletic feat I've witnessed.

FYI, his performance enhancing drug of choice: Amstel.

Sunday, July 16, 2006

I'm not the same triathlete I used to be...

When I used to race, I would try to get myself ready for suffering by conjuring up memories from highschool/college. Music always played a big part. I'd get a song in my head that brought the emotions to the forefront. Tunes like "Self Esteem" by Offspring would get me ready for the pain. Today, while I was running, I had the theme to the Fisher-Price Little People in my head! "We're Little People, making lots of friends..." Uh boy!

Even so, those little people drove Gaga (that's Alexandra's name for me) to his best triathlon finish in 2 years; 12th overall and second in my age group (40-44). Given my struggles in New Hampshire 6 or 7 weeks ago, I'll take this result any day. My splits were also comparable to the past, and if you take into account my starting in the last wave of people instead of the first, I'm probably just about as fast as 2004, with more upside. This very race two years ago was my high water mark. The ankle, etc..., began to break down. This time I feel like I'm on the upswing. Now if only work can have the same kind of turn around!

The numbers:

1 mile swim/24 mile bike/6.5 mile run

Terrain: Asphalt

Run:
YTD Mileage: 500.57
MTG (Miles to Goal): 499.43
M/R (Miles per run avg.): 8.34

Bike:
YTD Mileage: 523.50
# of Rides: 21
M/RD: 24.92

Saturday, July 15, 2006

Training Log Entry #59: It's not the heat it's the humidity...

...and did I mention the heat?

Okay, I'm clearly not being as diligent about this log. It seems to coincide with the lower trainin volume I'm currently doing. The lower volume was not on the plan, but it's just that I don't seem to be recovering as well or sleeping as well. I think it has to do with the weather and work. No matter. I am getting a few workouts in each week and I have the confidence gained by the mock races that I am improving. My base fitness probably needs to be addressed soon, however.

I ran 5 miles on Thursday to workout the cobwebs from this week, a taper week. I'm racing an international distance triathlon tomorrow (1 mile/24 miles/6 miles). The run was pretty good, much better than the last Thursday run. I did get soaked by a torrential downpour on the second 1/2 of the run, but it wasn't that bad. If it wasn't for the guy at work monopolizing our only shower (I had to stand soaking wet in the air conditioning for 15 minutes while this guy "dressed for the prom"), it would have bee a great day. I was a little flat, but not bad.

I also got into the pool 3 times this week. No long swims because I was trying to recover. I just wanted to get my shoulders loose and a good comfort level back in the pool. I'm not fast, but I think I'll be okay. My swim rank tomorrow will tell me more. Regardless, it's a nice way to cross-train when it's hot out (according to my car thermometer it was over 90 degrees in Providence yesterday).

I didn't ride at all this week, but I think I'll be okay. Tomorrow's course is dead flat, and I think the rest did me as much good as additional training. Logistically it is still hard for me to figure out a good taper when I'm training in 3 disciplines. You don't want to get too stale. Typically your told to drop the running the soonest, because it has the most impact on your body, but I find that I'm less apt to get "flat" on the bike after a short layoff, than running, and my running rhythm is critical to my race. Even in my mock races, while I was looking for improvement in my bike time, it was important that I didn't see my run speed going away.

The numbers:

5 miles

Terrain: Asphalt

Run:
YTD Mileage: 494.07
MTG (Miles to Goal): 505.93
M/R (Miles per run avg.): 8.37

Bike:
YTD Mileage: 499.50
# of Rides: 20
M/RD: 24.98

Sunday, July 09, 2006

Training Log Entries #57 & #58

Okay I'm getting a little slack with my log updates, and even this one is going to be sketchy. Last week was a tough one emotionally, so I'm taking a mulligan on these log entries. Here's the summary of my running and cycling:

- I road ~30 miles Tuesday, big ring, a few trips up the short steep hills we have around here, with lots of work out of the saddle. My leg strength felt noticably better than at any point this year, so they are coming around.
- I ran 5 miles Thursday. This was the "bad" day and I just wasn't into the run. I walk jogged most of it.
- Friday I took off from training.
- Saturday was another "mock race" as I looked to get back on the horse, so to speak. I stretched the run out to 10k instead of the usual 4 miles. My bike leg was good, confirming the form I felt earlier in the week. I covered the distance in 55:20, and that was with a number of traffic slowdowns and stops (beach traffic). It's reassuring to know that I'm coming good. It took the pressure off my run which was still 40 minutes flat, without strain.

I feel good today and am going to hopefully enjoy some family time at Colt State Park. I say "hopefully" because we are introducing Alexandra to her bicycle trailer today. It could get ugly!

The numbers:

11.2 miles run(5 and 6.2)

Terrain: Asphalt

Run:
YTD Mileage: 489.07
MTG (Miles to Goal): 510.93
M/R (Miles per run avg.): 8.43

Bike:
YTD Mileage: 499.50
# of Rides: 20
M/RD: 24.98

Friday, July 07, 2006

Bye Bye Ki-ki

I knew yesterday would come, but I was still quite unprepared for it. Our Bentley, our kitty for almost 17 years had to be put to sleep.

He saw the Berlin Wall fall.
He saw Operation Desert Shield become Operation Desert Storm.
He saw three US Presidents.
He saw the fall of the Soviet Union.
He saw 7 Tour de France victories by a cancer survivor.
He saw me complete 2 Ironman triathlons.
He saw Leanna and I get married.
He saw the arrival of our daughter Alexandra.
He was best friends with Otis.
After me he was the eldest in the Kehm family, older than all of my nephews.
He lived in Pittsburgh, PA, Monroeville, PA, Shelton, CT, Newport, RI, and Middletown, RI.

His last moments were calm and dignified, and if you knew Bentley, you knew that is how they would be. I am very sad.


Bentley and Otis. Posted by Picasa

Sunday, July 02, 2006

Training Log Entries #55 & #56

Yesterday was the "mock race" and today an 11.5 mile steady run. Both went well. I finished yesterday's effort in 1:21:35, over two minutes faster than 2 weeks ago. Frankly I'm not sure if that is good or bad. I need more comparisons to know for sure. Also, I was on my TT bike and the air was cooler, but it was also a lot windier. I felt good anyway. My run was clearly just as strong, and maybe a little stronger, and that's good thing.

Today I wanted to run long and find my nice rhythm again. Despite an increase in foot speed, I have not been feeling as smooth as I did earlier in the year. Today helped turn that around. It's nice to get out and just cruise. Good speed on tired legs without exceptional effort; that's the scenario I want.

Next weekend I hit the race circuit again. The race is a sprint (my first in 4 years), and I don't expect the field to be too deep; just what I want. I need to find my racing confidence again. A little beating on some weekend warriors, despite being meaningless in the big picture, will actually help me feel more confident in myself (is that wrong?). The following weekend I race an Olympic distance race, and it should be against some better competition. It's a race where in the past I've placed 7th overall. I don't see that happening again, but the course does suit me so I should have a good showing.

The numbers:

15.5 miles run(4 and 11.5)

Terrain: Asphalt

Run:
YTD Mileage: 477.87
MTG (Miles to Goal): 522.13
M/R (Miles per run avg.): 8.53

Bike:
YTD Mileage: 449.50
# of Rides: 18
M/RD: 24.97