This morning was the Shamrock Shuffle which is a very large race ran in the loop in downtown Chicago. Today brought some interesting twists as we got the typical early spring Chicago snowfall.
I got up early this morning and it didn't look to bad outside so I wasn't that worried about the weather. By eight o'clock I had already heard from four others, one was out for sure and a couple of others debating on taking a pass. I didn't think it would be that bad so I packed up and headed for the city, once I got close I started to have second thoughts. They were getting dumped on from the lake effect snow and the streets were covered in an inch of slush. Great, this should be fun.
Last year I skipped my first race due to the weather, the Chicago Half Marathon as it was pouring down rain and I was kicking myself the rest of the day. I swore that I would not skip another one if I was signed up and the race wasn't cancelled. So I was in no matter what.
Here is the excerpt from the press release from the race organizers:
" While 30,000 runners registered for the popular race only 13,714 elected to brave the elements. With the vast majority of registrants hailing from the Chicagoland area they were familiar with the conditions Mother Nature can deliver during springtime in Chicago."
I went into the race with low expectations as the roads were crap and not sure how yesterdays workouts would affect my legs. I left the watch in the car and just decided to wing it and take on how I felt.
Overall it wasn't that bad of a run and I finished in a time of 36:24 so was happy with that time. This was an overall place of 888 out of 13,714 so in the top 7%, not bad for me.
Came home and Landon and I headed down to Potbellys so mom could head out with grandma and grandpa to go shopping. We grabbed a couple of sandwiches, a cookie and a strawberry smoothie and followed that up with a nice two hour nap. Man I needed that nap!
I got my 45 minute ride in after our nap and looking forward to relaxing the rest of the evening. Only a swim tomorrow, by myself as the masters class is cancelled but should be a pretty easy training day.
Sunday, March 29, 2009
Saturday, March 28, 2009
Taking the good with the bad
First and foremost, I absolutely hate traveling for work, I am very routine based and this throws everything out of whack not only for me but for the entire family. I especially hate traveling when training for an Ironman. I always try to work out when I travel but it is near impossible especially if someone is with you as you need to be considerate of what they want to do as well.
So this week I was in Dallas from Sunday to way to late on Thursday, after getting to bed a little after midnight on Thursday I opted to do the TT test anyways at 5:30 am. I was already signed up and really wanted to see where I was at. A little over four hours rest, eating like crap all week and really no training I laid an egg, first time no significant improvement let alone a decrease. I went down five watts from the previous test. I was a little ticked at myself but got over it pretty quick as there was really no reason to dwell on it. I took care of some personal stuff the rest of Friday and was ready to get back at it Saturday morning.
This morning I got in a solid two hours of riding at Endure It! followed up with a 11.25 mile run. It felt good to get right back at it put Fridays mess behind me.
The main set of the computrainer class was thirty seconds on all out thirty seconds recover ten times through, ten minute recovery spin repeat the whole thing three times. After this we did the pedaling drills and Rick and I rode out the remaining time until the next class to get our time on the plan in for today.
After class we opted for a long brick run today. We headed out and ended up running 11.25 miles at a 7:47 pace, it was windy but not all the cold I would say mid thirties or so. I probably held Rick back a little but running with him and Noel has defiantly pushed me which is what I need at this time of year, I am over 100 miles for the month and is by far the most mileage for me in that time frame.
Overall glad with the work today as my mind was screwing with me yesterday and I needed to get back at it and forget about the TT test. I think you just have to remind yourself that you do the work, stick with the plan, take the good with the bad and make sure you go at with all that you got and in the end it will all pay off.
Tomorrow is the Shamrock Shuffle in the city, a 8K with 32K+ runners. Suppose to snow tonight so should be fun.
So this week I was in Dallas from Sunday to way to late on Thursday, after getting to bed a little after midnight on Thursday I opted to do the TT test anyways at 5:30 am. I was already signed up and really wanted to see where I was at. A little over four hours rest, eating like crap all week and really no training I laid an egg, first time no significant improvement let alone a decrease. I went down five watts from the previous test. I was a little ticked at myself but got over it pretty quick as there was really no reason to dwell on it. I took care of some personal stuff the rest of Friday and was ready to get back at it Saturday morning.
This morning I got in a solid two hours of riding at Endure It! followed up with a 11.25 mile run. It felt good to get right back at it put Fridays mess behind me.
The main set of the computrainer class was thirty seconds on all out thirty seconds recover ten times through, ten minute recovery spin repeat the whole thing three times. After this we did the pedaling drills and Rick and I rode out the remaining time until the next class to get our time on the plan in for today.
After class we opted for a long brick run today. We headed out and ended up running 11.25 miles at a 7:47 pace, it was windy but not all the cold I would say mid thirties or so. I probably held Rick back a little but running with him and Noel has defiantly pushed me which is what I need at this time of year, I am over 100 miles for the month and is by far the most mileage for me in that time frame.
Overall glad with the work today as my mind was screwing with me yesterday and I needed to get back at it and forget about the TT test. I think you just have to remind yourself that you do the work, stick with the plan, take the good with the bad and make sure you go at with all that you got and in the end it will all pay off.
Tomorrow is the Shamrock Shuffle in the city, a 8K with 32K+ runners. Suppose to snow tonight so should be fun.
Thursday, March 19, 2009
Let the Madness Begin
Well the best sporting event of the year is under way! March Madness Baby.
I filled out my bracket last night in under 2 minutes, all gut feelings quickest entry ever. With everything else going on I have had little time to watch college basketball this year and I do not for the most part record sporting events on the DVR, exception Tri's and Cycling as I can watch those over and over. So most of the information I went off of is from SportsCenter or Mike and Mike in the morning.
If I get some more time I will throw up my picks for comedic purposes.
On a side note, it looks like quite a few of us will be doing the Palos Bank Southwest Half Marathon. If anyone is interested in joining us get on out and sign up at http://www.palosbankhalfmarathon.com/
I filled out my bracket last night in under 2 minutes, all gut feelings quickest entry ever. With everything else going on I have had little time to watch college basketball this year and I do not for the most part record sporting events on the DVR, exception Tri's and Cycling as I can watch those over and over. So most of the information I went off of is from SportsCenter or Mike and Mike in the morning.
If I get some more time I will throw up my picks for comedic purposes.
On a side note, it looks like quite a few of us will be doing the Palos Bank Southwest Half Marathon. If anyone is interested in joining us get on out and sign up at http://www.palosbankhalfmarathon.com/
Wednesday, March 18, 2009
Hmmm
Well this morning I woke up and the legs felt like they have been beaten with a bat. I think this was due to pounding they took Sunday with the TT and run followed up with the training on Monday and Tuesday.
Monday called for a 40 minute ride and masters class. The swimming really put a beating on them as it was a lot of all out. Every time you go all out it puts a beating on the legs. You kick more, I don't do flip turns (maybe some day) so you push off harder and it was a solid 3050.
Tuesday I got my ride in early in the day, an hour 15 not very hard but higher cadence as I really want to use the Computrainer for power workouts. I followed this up with the 45 minute run and wasn't hard but wasn't easy. Average 7:45 for 6 miles so was a bit shocked when the legs were still a bit sore this morning.
The computrainer class was not terrible but was not the easiest either. I think overall the body just needs a good rest and that is just what is in store. Since I have to head out of town for work next week the logistics of training are down to running. This is just perfect as I haven't had a good break in a couple of months and have been going pretty hard since.
It seems like the recovery weeks always seem to fall on some TT, some threshold test but never seem to get the rest that is needed for this. I am going to go hard the rest of the week but come Monday through Thursday, strictly running.
Next week we are suppose to have our last Computrainer threshold test for the year, so toying with going if back in town on Friday. Should be well rested we will see?
Monday called for a 40 minute ride and masters class. The swimming really put a beating on them as it was a lot of all out. Every time you go all out it puts a beating on the legs. You kick more, I don't do flip turns (maybe some day) so you push off harder and it was a solid 3050.
Tuesday I got my ride in early in the day, an hour 15 not very hard but higher cadence as I really want to use the Computrainer for power workouts. I followed this up with the 45 minute run and wasn't hard but wasn't easy. Average 7:45 for 6 miles so was a bit shocked when the legs were still a bit sore this morning.
The computrainer class was not terrible but was not the easiest either. I think overall the body just needs a good rest and that is just what is in store. Since I have to head out of town for work next week the logistics of training are down to running. This is just perfect as I haven't had a good break in a couple of months and have been going pretty hard since.
It seems like the recovery weeks always seem to fall on some TT, some threshold test but never seem to get the rest that is needed for this. I am going to go hard the rest of the week but come Monday through Thursday, strictly running.
Next week we are suppose to have our last Computrainer threshold test for the year, so toying with going if back in town on Friday. Should be well rested we will see?
Sunday, March 15, 2009
Back on The Blog Wagon
So I just noticed that I haven't posted anything in a week, oops. Well let's start with this weekend, it was freaking awesome out. I am so ready for spring and today I got my first run in shorts in for the year.
This was a receovery week but really didn't seem much different than the other weeks. Recovery weeks right now are a little tough right now as doing the bi-weekly Computrainer classes and masters classes the workouts are pretty much set no matter what.
Today was the Endure It! two man TT. I had not done this before but wanted to give it a try so I recruited Rick as a partner. Turned out this worked out better for me than Rick as he carried the team but it was a hard 30 minute ride either way. Once done on the Computrainer we headed out for a 12 mile run and enjoy the weather. This was a great run once it was complete!
Yesterday we did a little something different in class as we did some more sprint work with 2 minutes above threshold and 1 minute off, five time through, take a 10 minute recovery and repeat. I kind of used this as a pyramid and tied to move the wattage up every one in the set of five ending between 380 and 400 watts for the last two minutes. I really got the heartrate up as I was trying to keep the cadenance above 100.
After class we had Landon's classes at the Y, nothing like trying to teach 2.5 year olds how to play soccer but overall he is warming up to the structure of the class and really likes the races from end to end of the gym. After the class I decided to head out and run as it was awesome out, the plan called for no running but how can you pass that up when it is the best day of the year to date. Rick was doing the 10:0 class so I figured I would swimg by Endure It! and recruit him for a run. We did the usual post class loop and averaged 7:17 for 5.5 miles, so much for kicking it back a little.
Anyways things are coming along and can't wait for the first race, this weather really gets you to start thinking about what is to come.
On to week 11, a whole lot of biking this week which is good as the following week I have to head down to Texas for work so will be a heavy run week.
This was a receovery week but really didn't seem much different than the other weeks. Recovery weeks right now are a little tough right now as doing the bi-weekly Computrainer classes and masters classes the workouts are pretty much set no matter what.
Today was the Endure It! two man TT. I had not done this before but wanted to give it a try so I recruited Rick as a partner. Turned out this worked out better for me than Rick as he carried the team but it was a hard 30 minute ride either way. Once done on the Computrainer we headed out for a 12 mile run and enjoy the weather. This was a great run once it was complete!
Yesterday we did a little something different in class as we did some more sprint work with 2 minutes above threshold and 1 minute off, five time through, take a 10 minute recovery and repeat. I kind of used this as a pyramid and tied to move the wattage up every one in the set of five ending between 380 and 400 watts for the last two minutes. I really got the heartrate up as I was trying to keep the cadenance above 100.
After class we had Landon's classes at the Y, nothing like trying to teach 2.5 year olds how to play soccer but overall he is warming up to the structure of the class and really likes the races from end to end of the gym. After the class I decided to head out and run as it was awesome out, the plan called for no running but how can you pass that up when it is the best day of the year to date. Rick was doing the 10:0 class so I figured I would swimg by Endure It! and recruit him for a run. We did the usual post class loop and averaged 7:17 for 5.5 miles, so much for kicking it back a little.
Anyways things are coming along and can't wait for the first race, this weather really gets you to start thinking about what is to come.
On to week 11, a whole lot of biking this week which is good as the following week I have to head down to Texas for work so will be a heavy run week.
Sunday, March 8, 2009
Monsoon
To catch up on the training, I am going to start with Sunday and work backwards from there.
Today was another long run with Noel and Rick. I ended up going 14.4 miles at a 7:47 pace, Noel and Rick rounded it out to an even 15 but I was hurting. This isn't to bad for me considering the farthest I had run before last week was 13.1 miles and my PR at that distance is 1:44 and some change. Today's pace would have put me at a 1:42 pace, so I will take some solace in that.
I would also put today's race in the character building category of training, it wasn't all that cold out , I think high 30's/low 40's but it rained off and on the whole time and my shoes had a small lagoon in them as half the sidewalks and streets were flooded. Overall the run felt alright, my hamstrings were a little tight and I think more than one gel on the run would have helped a little. Still need to work on that part some more.
After the run I had a 50 minute ride on tap, by the time I grabbed a coffee and a couple of bagels I was procrastinating getting on the bike. About 45 minutes later I was on the bike and grinding through the time until the monsoon started and my DirecTV went out, crap it was bad enough I had 15 minutes left which might as well of been 60 but now without TV, just buckled down and spun it out. As I was getting off the bike the TV came back, go figure.
The good thing from today is the body felt better later in the day than I did last week so I will consider it improvement.
Yesterday at Computrainer we did the same workout as last week with the over unders, not to thrilled to do the same workout two weekends in a row but I won't get into that. The ride wasn't bad wasn't as fresh as the week before. Followed up the ride with a 40 minute pyramid run on the treadmill at the Y, working down from 8:00 minute miles to 7:00 over the duration of the run.
Friday, finally I got out in rode outside! First time this year and man did it feel good. Took the new road bike out and was just riding all over and busting it out sprinting from spot to spot to test it out. It was absolutely awesome out and felt unbelievable. Bring on Spring.
Today was another long run with Noel and Rick. I ended up going 14.4 miles at a 7:47 pace, Noel and Rick rounded it out to an even 15 but I was hurting. This isn't to bad for me considering the farthest I had run before last week was 13.1 miles and my PR at that distance is 1:44 and some change. Today's pace would have put me at a 1:42 pace, so I will take some solace in that.
I would also put today's race in the character building category of training, it wasn't all that cold out , I think high 30's/low 40's but it rained off and on the whole time and my shoes had a small lagoon in them as half the sidewalks and streets were flooded. Overall the run felt alright, my hamstrings were a little tight and I think more than one gel on the run would have helped a little. Still need to work on that part some more.
After the run I had a 50 minute ride on tap, by the time I grabbed a coffee and a couple of bagels I was procrastinating getting on the bike. About 45 minutes later I was on the bike and grinding through the time until the monsoon started and my DirecTV went out, crap it was bad enough I had 15 minutes left which might as well of been 60 but now without TV, just buckled down and spun it out. As I was getting off the bike the TV came back, go figure.
The good thing from today is the body felt better later in the day than I did last week so I will consider it improvement.
Yesterday at Computrainer we did the same workout as last week with the over unders, not to thrilled to do the same workout two weekends in a row but I won't get into that. The ride wasn't bad wasn't as fresh as the week before. Followed up the ride with a 40 minute pyramid run on the treadmill at the Y, working down from 8:00 minute miles to 7:00 over the duration of the run.
Friday, finally I got out in rode outside! First time this year and man did it feel good. Took the new road bike out and was just riding all over and busting it out sprinting from spot to spot to test it out. It was absolutely awesome out and felt unbelievable. Bring on Spring.
Friday, March 6, 2009
I think I may have a problem...
I have been looking at maybe building or aquiring a single speed bike, why you ask? Why not? They are relatively inexpensive and can get to and from the bar. Can get you to and from the Y. Can get you to and from the beach for summer swimming and are just cool looking. The other thing is I have not rode a single speed since my BMX Kuwahara days and I think it would be a good time. I have my mountain bike that I ride for these purpoeses currently and I just got a new rode bike so this may seem like overkill, but can you really have to many bikes?
Plus once Landon is old enough and can ride around the hood you need something to ride with them and I think a single speed may be the best thing for it.
We will have to see, but check this out. This is a Felt Brougham and goes for $500. What you think?
Plus once Landon is old enough and can ride around the hood you need something to ride with them and I think a single speed may be the best thing for it.
We will have to see, but check this out. This is a Felt Brougham and goes for $500. What you think?
Tuesday, March 3, 2009
What up with Chuck?
This morning started out bright and early at 4:30 am as I volunteered to run the Computrainer class today and tomorrow as everyone else that usually teaches them is in Solvang at the Endure It! Tri Camp, bastards.
So after class was done I setup my bike and decided to get in my 70 minute ride on the Computrainer for a change of pace. The only problem is I was the only one in the store and could not sit and stare at the Computrainer screen for 70 minutes watching the watts, I get to bored easily and would just stare at the time. So I decided to fire up hulu.com, great site if you have never checked it out, and see what shows were available. I was in quite a hurry to get going so I went with Chuck from NBC, it was longer (like 50 minutes) and I had seen a commercial or two about it so though why not give it a try. Man what a stupid show this is but since I didn't want to get off the bike I watched it all the way through. Not sure how this show ever made it to a second season.
Since Amy was working from home today as well we both hit the Y at lunch so I could get my run in and have the evening free. I had a short 40 minute run, 10 minute warm up at 8:00 minute pace, 25 minutes at 7:30 and a 5 minutes at 8:00's.
All in all it feels to good to have everything already completed for the day and a free evening. Guessing it will be a toss up to see who goes to bed first Landon or I as with another class tomorrow morning, this time one I will actually be riding at will need to sleep.
So after class was done I setup my bike and decided to get in my 70 minute ride on the Computrainer for a change of pace. The only problem is I was the only one in the store and could not sit and stare at the Computrainer screen for 70 minutes watching the watts, I get to bored easily and would just stare at the time. So I decided to fire up hulu.com, great site if you have never checked it out, and see what shows were available. I was in quite a hurry to get going so I went with Chuck from NBC, it was longer (like 50 minutes) and I had seen a commercial or two about it so though why not give it a try. Man what a stupid show this is but since I didn't want to get off the bike I watched it all the way through. Not sure how this show ever made it to a second season.
Since Amy was working from home today as well we both hit the Y at lunch so I could get my run in and have the evening free. I had a short 40 minute run, 10 minute warm up at 8:00 minute pace, 25 minutes at 7:30 and a 5 minutes at 8:00's.
All in all it feels to good to have everything already completed for the day and a free evening. Guessing it will be a toss up to see who goes to bed first Landon or I as with another class tomorrow morning, this time one I will actually be riding at will need to sleep.
Sunday, March 1, 2009
Run Run Run
Today I completed the longest run to date. I met Rick and Noel in Dairen at Waterfall Glen to run 14, I knew this was going to be a good test as I had only ran 12 twice this year so far once with Matt and once by myself.
Getting up this morning I knew it was going to be cold outside as the house was freezing. I checked the weather, 16 degrees(ouch) and I could hear the wind blowing so I knew it was going to be chilly. I layered up and headed out.
The first lap was 9.5 miles and we were moving right along and overall I felt pretty good considering the workout on Saturday. After losing Noel after the first lap, Rick and I headed out for the final 4.5 and I was starting to feel the feet a little from the uneven path. Overall I was pretty happy with the average pace of 7:53, the legs were a little sore and I was debating on doing the 40 minute ride on the schedule. Man am I glad I did the ride, I tried to keep the tempo up in the mid 90's and it really worked the legs out. I was amazed at how much better the legs felt after the 40 minutes.
A couple of things I learned today, first is cold and wind sucks but much rather run longer distances outside than on the treadmill. Second should probably take the fuel belt with for the 9.5 loop as really need to hydrate consistently. Last riding after long runs does has it benefits and really does help get the lactic acid out.
Getting up this morning I knew it was going to be cold outside as the house was freezing. I checked the weather, 16 degrees(ouch) and I could hear the wind blowing so I knew it was going to be chilly. I layered up and headed out.
The first lap was 9.5 miles and we were moving right along and overall I felt pretty good considering the workout on Saturday. After losing Noel after the first lap, Rick and I headed out for the final 4.5 and I was starting to feel the feet a little from the uneven path. Overall I was pretty happy with the average pace of 7:53, the legs were a little sore and I was debating on doing the 40 minute ride on the schedule. Man am I glad I did the ride, I tried to keep the tempo up in the mid 90's and it really worked the legs out. I was amazed at how much better the legs felt after the 40 minutes.
A couple of things I learned today, first is cold and wind sucks but much rather run longer distances outside than on the treadmill. Second should probably take the fuel belt with for the 9.5 loop as really need to hydrate consistently. Last riding after long runs does has it benefits and really does help get the lactic acid out.
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