Wednesday, September 27, 2006

Training Log Entry #78

The run felt pretty good. 5 miles through the East side of Providence. It's hilly. I rode 1/2 hour this morning on my trainer (5:45 AM). I'm tired, but I feel like I'm improving.

The numbers

5 miles running/9 miles riding

Terrain: Asphalt

Run:
# of Runs: 78
YTD Mileage: 640.97
MTG (Miles to Goal): 359.03
M/R (Miles per run avg.): 8.22

Bike:
YTD Mileage: 783.50
# of Rides: 35
M/RD: 22.39

Tuesday, September 26, 2006

Training Log Entry #77

2500 yd swim and 35 minute ride on the trainer Sunday. 6 mile run at lunch Monday with 2 x .5 mile at 5k pace. Today was an additional 1500 yd swim. It's going okay. Better than Saturday. I know the base is still there, it's just getting the body going again. Motivation has been really hard to come by lately. I have 30 more minutes on the trainer and another 6 or 6.5 miles running tomorrow. We'll see how it goes.

The numbers

6 miles running/9 miles riding

Terrain: Asphalt

Run:
# of Runs: 77
YTD Mileage: 635.97
MTG (Miles to Goal): 364.03
M/R (Miles per run avg.): 8.26

Bike:
YTD Mileage: 774.50
# of Rides: 34
M/RD: 22.78

Saturday, September 23, 2006

Training Log Entry #76: A whole lotta nuthin'

It was probably too unrealistic to think I could just throw on the shoes and crank out the Ocean Drive run at 6:00 AM this morning. So as a shuffled along, forcing myself to keep moving, I let discretion become the better part of valor, and turned for home early. I added in some walk breaks so I would be able to do something tomorrow.

I think the major factors were:
#1 lack of sleep for the last couple of weeks
#2 lack of motivation (it's been a long year)
#3 insufficient fueling (this is hard to do first thing in the morning)
#4 lack of running

I am optimistic things will come around.

The numbers:

11 miles

Terrain: Asphalt

Run:
# of Runs: 76
YTD Mileage: 629.97
MTG (Miles to Goal): 370.03
M/R (Miles per run avg.): 8.29

Bike:
YTD Mileage: 765.50
# of Rides: 33
M/RD: 23.12

Following in Daddy's Footsteps?


Posted by Picasa
(For the record, she put the helmet on herself.)

Thursday, September 21, 2006

Wednesday, September 20, 2006

Training Log Entries #74 & #75

I'm getting a little slack. I missed recording two runs. A 5 miler and Monday's 6.5 miler. The 5 was last Friday (I think). After a decent week of training I took Friday, Saturday and Sunday off completely (to the best of my knowledge!) and started again Monday with the run. Tuesday saw a little bike trainer action (40 min.), and today was 1500 yard swim (3x500 yds) and in a minute another 1/2 hour on the trainer. I'm racing a 12 mile TT (bike) tomorrow, so we'll see how that goes. My bike has a new look to it, and my position is more aggressive. Hopefully that means faster, but who knows. I'll update the stats soon, but right now I've got to get riding.

Cheers.

(Oh yeah, and there was a 40 mile bike ride in there somewhere, maybe last Sunday?)
(And, there were three swims last week.)

*Update*
Last nights trainer ride ended up being just a 20 minute easy spin, instead of the 1/2 hour list above. Today I competed in a cycling Time Trial. Lots of fast people out there. Overall I was not great, but personally I did pretty well. Despite rushing from work and not getting an adequate warm-up prior to my start, I managed a 25.22 mph average, which is comfortably beyond the 25 mph threshold which I use to tell me if I'm "okay" or "need work" in the speed department. My bike was sporting the redesigned front-end I put on it; straight aero extensions, closer elbow placement, and lower body. I had never ridden this setup on the road and a race is typically not the place to start, but after a tentative first 1/2 of a lap, I became pretty comfortable with the position. As I haven't been riding that much I'm going to say my position helped me top my average speed from the last TT effort I did (back on June 22). I might be generally faster as well, so maybe I should say my new position probably didn't hurt me. I'll be tweaking it a little before Clearwater, but I think it is a go. Add in my new aero fork and reroute those cables inside my handlebars, and I might have a 2:30 ride in me. That would be 12 minutes faster than Timberman, and that would be a big deal. 12 minutes was my gap to the winner of my age group.

The numbers:

11.5 miles run total/30 miles bike (guess but good enough) total

Terrain: Asphalt

Run:
# of Runs: 75
YTD Mileage: 618.97
MTG (Miles to Goal): 381.03
M/R (Miles per run avg.): 8.25

Bike:
YTD Mileage: 765.50
# of Rides: 33
M/RD: 23.12

Wednesday, September 13, 2006

Saturday, September 09, 2006

Training Log Entries #72 & #73 + Some racing news

I went for a 4.3 mile early morning run Thurs. Not too fast, not too slow. A typical morning run. They are always a bit slower than later in the day. Friday was another swim. Third of the week (a new record!). Saturday I rana again, only 6 miles (8.5 cut short). I was a bit tapped out from the week. Not from training, just from everything else. I had that "I need sleep feeling" the whole way. And because I was doing the swim leg of a 1/2 Iron relay on Sunday (today), I didn't force myself to finish the whole run.

Today was my return to racing in the Ocean. Boy I love the ocean more than lakes. Clearwater is in the Gulf, so more saltwater...Yeah. The swim was not great but okay. I did swim really hard, though, and that will prove to be a good thing. My navigation kind of sucked. It probably cost me a 100 meters or more, and even though the swim was 2000, that 100 extra makes a difference. That's 1:30 to 1:45 more swimming than I had planned on in waves and current. That's enough to drop me quite a bit in the swim rankings. That's why you do training events, though, because I know that I have to work on my navigation. There was only one race this year, Old Colony (International Distance w/1 mile swim), where I had a pretty decent swim split, and I know I hugged the inside of the course on that one. So yes, navigation is huge and is a big area that I need to address.

Finally it's time to retire my wetsuit. Purchased in 2002, it is probably a liability now. There have been some nice advances in wetsuits since then, including more flexible panels in the back to reduce the pressure on the chest. It makes breathing easier thus saving you energy. My wetsuit is really tight up top. Also, it has developed some holes in the seams which are allowing too much water in. It was really obvious today in the colder water of the Atlantic. I felt like I was wearing a parachute. Every stroke I felt a cold pulse of water coming into the suit. In the words of Alexandra, bye-bye wetsuit. I'll probably wait until next year, unless I can get a nice end of year closeout, because I'm flat broke right now, and I'm pretty sure Clearwater will not be premitting wetsuits (the cutoff is a water temp of 78 degrees).

So that's my update. I've got work to do, but frankly feel pretty relaxed.

The numbers:

4.3 miles and 6.0 run

Terrain: Asphalt

Run:
# of Runs: 73
YTD Mileage: 607.47
MTG (Miles to Goal): 392.53
M/R (Miles per run avg.): 8.32

Bike:
YTD Mileage: 735.50
# of Rides: 29
M/RD: 25.36

Monday, September 04, 2006

Training Log Entry #71

Break's over. Back at it as of this weekend. Nothing over the top yet, but more than just casual workouts. I'm trying to keep the intensity dialed back. Nice run around Sachuest Saturday morning. Not too fast, not too slow. After the run I took Alexandra out for a hike at the Norman Bird Sanctuary. She insisted on walking and did her first 1.5 miles non-stop (with me at any rate). Ernesto was on the way so I wanted to get her tired before we got stuck indoors by the rain.

Sunday I rested and today I swam for a bit in leftover swells thanks to T.S. Ernesto, and then road my bike for 36 miles with a number of big ring/power sections. The most notable part of all the efforts had to be that though my legs got pretty tired, my pulse never took off. That means my aerobic base is pretty good.

The numbers:

8.5 miles run/36 miles bike

Terrain: Asphalt

Run:
# of Runs: 71
YTD Mileage: 597.17
MTG (Miles to Goal): 402.83
M/R (Miles per run avg.): 8.41

Bike:
YTD Mileage: 735.50
# of Rides: 29
M/RD: 25.36