I hate wind, I hate wind to ride in and I hate wind to run in, besides that I had a decent weekend of training. I learned a lot, especially making sure to take in enough water and calories or you will bonk.
We headed out on Saturday for a ride outside, it was suppose to be sunny and a high in the 70's, instead we got rain, wind gusts of up to 30 mph and some sun. It was brutal with the crosswinds but it was nice to get outside. Noel, Rick and I headed out from my house and ended up doing around 53 miles, it was definitely a struggle at times and really fun when you had the tailwind. The downside of the wind was that I was concentrating on grabbing the aero bars so much I really didn't eat enough or drink enough during the ride.
When we got back to my place the sun came out a bit. The good think about having others around is I would have probably bagged the run and got it in later but Noel kept us honest and we headed out. The goal was 40 minutes, we opted for an out and back as that way we could go more on time than on distance. The run was a struggle for me the whole time as I was really paying the price for not eating and drinking enough on the bike. I think I was in the comma the rest of the day and ate about anything I could get my hands on.
Sunday I had a long run on tap and the plan called for an hour forty-five, I was definitely feeling the work from Saturday so it took me a bit to get out the door and get moving. The goal for the day was to not pay to much attention to the pace but rather more on the heart rate monitor, I wanted to run the entire time at or under 160 heartrate. I also set a plan for the day on nutrition, I wanted to make sure I was eating a gel every 30 minutes and taking adequate water. I ran with a fuel belt which I am not a fan of and took 16 oz's of GU2O with me but in the future would definatley take more. I ended up running 13 miles and was happy with that especially after the beating I went through the day before.
I am really starting to see the importance of figuring out your nutrition/hydration plan. I think in the Sprint\Olympic distance races you can definitely wing it but once you get up in the Half IM or IM distance you better get your stuff together. That is going to be the main focus to figure out and have a definite plan going in to Kansas.
Overall I would say the weekend was a success even after feeling like crap yesterday afternoon. Looking forward to running a half-marathon in Palos next weekend as should be able to set a new PR.
Sunday, April 26, 2009
Monday, April 20, 2009
Boom Diggity
It has been a great last four days on the training front.
It started out Friday with a two and a half hour ride, finally outdoors. The legs felt great the whole time being it was really the first time outside all year and definitely the first time out on the tri bike. I love the new bike position, dropped the bars down two spacers compared to last year and the new Fizik Tri Arione saddle is awesome.
I really felt like I could have rode longer but opted to call it a day knowing that I had probably gotten a little sunburned as I never remember sun screen, I forgot my sunglasses so my contacts were glued to my eyes and it was suppose to be my rest day. Overall I was really happy with the ride and looking forward to getting back out this weekend.
Saturday I did the Computrainer class at Endure It! which was alright, the main set was 30 minutes mixing up the tempo from 70% to 80% to 90% to threshold randomly throughout the time. Was much more like a race I suppose but was kind of kicking myself as I should of went outside as I didn't really get the full two hour ride in. Oh well, probably was the last Saturday Computrainer class until November.
Sunday was the long run, it was misting but not too cold. I am always debating what to wear when I leave to run as I never want to freeze but would rather be a bit chilly to start and comfortable after a couple of miles. Overall shorts was the right call; even though it drizzled almost the entire time it was actually kind of nice.
We decided to meet up at the Prairie Path in Glen Ellyn, this way it was somewhat centrally located and something different as Rick or I had never ran there before. This worked out great, we had 15 miles on the plan and so we started out by heading east until we hit 4 miles and than turned around to head back, grabbed a quick Gu and water and than went west to finish the next 7. Overall I averaged a 7:38 pace for the duration which I was happy with for a run that long. On a side note it was awesome running there as so many people were out running in that weather, I really like seeing the paths active and folks out and about.
Lately I have been kind of down on swimming, not sure why but the crowd at masters is smaller and overall just been the sport at the bottom of the chain lately. Well tonight I think turned the corner again, after a really long 2000+ warm up it was time for the 500 time trial. I missed last months so wasn't sure what to expect.
In my opinion I think swimming is the one sport of the three that takes the longest and is the hardest to see improvement in. That being said I feel like my swimming is night and day from last year.
So going into the 500 I was just going to go on how the body felt as the legs were a bit tired from the long run on Sunday. The first 250 clicked off in no time and I was actually feeling pretty good so I kept on it and actually had the best 500 of the season, I know that is how it should be but sometimes in the pool the results aren't always what I expect. I was very happy as it seemed easier and I definitely think things are coming around.
Really looking forward to warmer temps towards the end of the week and less than a month until Galena, better get warm quick or that may be a really cold swim.
It started out Friday with a two and a half hour ride, finally outdoors. The legs felt great the whole time being it was really the first time outside all year and definitely the first time out on the tri bike. I love the new bike position, dropped the bars down two spacers compared to last year and the new Fizik Tri Arione saddle is awesome.
I really felt like I could have rode longer but opted to call it a day knowing that I had probably gotten a little sunburned as I never remember sun screen, I forgot my sunglasses so my contacts were glued to my eyes and it was suppose to be my rest day. Overall I was really happy with the ride and looking forward to getting back out this weekend.
Saturday I did the Computrainer class at Endure It! which was alright, the main set was 30 minutes mixing up the tempo from 70% to 80% to 90% to threshold randomly throughout the time. Was much more like a race I suppose but was kind of kicking myself as I should of went outside as I didn't really get the full two hour ride in. Oh well, probably was the last Saturday Computrainer class until November.
Sunday was the long run, it was misting but not too cold. I am always debating what to wear when I leave to run as I never want to freeze but would rather be a bit chilly to start and comfortable after a couple of miles. Overall shorts was the right call; even though it drizzled almost the entire time it was actually kind of nice.
We decided to meet up at the Prairie Path in Glen Ellyn, this way it was somewhat centrally located and something different as Rick or I had never ran there before. This worked out great, we had 15 miles on the plan and so we started out by heading east until we hit 4 miles and than turned around to head back, grabbed a quick Gu and water and than went west to finish the next 7. Overall I averaged a 7:38 pace for the duration which I was happy with for a run that long. On a side note it was awesome running there as so many people were out running in that weather, I really like seeing the paths active and folks out and about.
Lately I have been kind of down on swimming, not sure why but the crowd at masters is smaller and overall just been the sport at the bottom of the chain lately. Well tonight I think turned the corner again, after a really long 2000+ warm up it was time for the 500 time trial. I missed last months so wasn't sure what to expect.
In my opinion I think swimming is the one sport of the three that takes the longest and is the hardest to see improvement in. That being said I feel like my swimming is night and day from last year.
So going into the 500 I was just going to go on how the body felt as the legs were a bit tired from the long run on Sunday. The first 250 clicked off in no time and I was actually feeling pretty good so I kept on it and actually had the best 500 of the season, I know that is how it should be but sometimes in the pool the results aren't always what I expect. I was very happy as it seemed easier and I definitely think things are coming around.
Really looking forward to warmer temps towards the end of the week and less than a month until Galena, better get warm quick or that may be a really cold swim.
Thursday, April 16, 2009
Total Randomness
So all this training has led me to having way to much time to think and reflect on things and come up with my own random observations.
These are totally random but stuff that has crossed my mind many times while training.
These are totally random but stuff that has crossed my mind many times while training.
- I must create more laundry than a household of 5, I swear I am (minor correction my wife is) constantly doing laundry.
- In order to train and hopefully complete an Ironman you must have a completely supportive family. I am very lucky for my wife as she deals with this better than I ever could expect. (I am sure I am going to have some kind of payback come due once this all over, either in the form of jewelry or random vacation)
- I think I eat the same amount of food as a household of 5, I am a skinny dude but I am constantly eating. Most people would love this but not if you have a long run or swim on the plan, got to be real careful what you eat before you head out.
- I am addicted to Recoverite, I love my strawberry Recoverite. I don't care if this does nothing for the body but sure taste good in smoothie form.
- My legs are sore a lot, kind of becoming use to it. Not quite sure what my legs felt like back when they weren't a bit sore, hopefully will find out a week or so before Louisville.
- Depending on the week I enjoy each of three sports differently. Some weeks I love swimming and hate running, some weeks I hate swimming and love biking....you get the point. I think this is the benefit of never really being involved in any of the sports growing up and probably why I enjoy the sport triathlon, keeps things different.
- I think gels should be added to the food pyramid.
- I have come to like drinking milk with meals again, took a decade off and substituted with soda and now try not to drink much soda at all. Though I have been converted to skim milk by my wife though.
- Have way to many pairs of running shoes. Have started a class society of running shoes, start as strictly running shoes, once retired from running move to casual everyday use, once they are no longer worthy of everyday use they are regulated to lawn mowing status. (I think I am currently at 3 pairs of lawn mowing shoes, just to mix it up).
- Twitter, at first kind of skeptical but kind of digging it now.
- The warm weather does wonders for your training psyche.
- I love seeing all the folks around town who are out running or riding, they come in all shapes and sizes. I think everyone should make time to exercise even if it is as little as 3-4 hours a week. The hardest part is getting people to start.
- I am addicted to the Biggest Loser show, I love the fact that people are losing weight through exercise but wish society as a whole would do more to address obesity in America.
Sunday, April 12, 2009
Quick Training Recap
Today Rick, Noel and I myself met up at Waterfall Glen to run 13 as it had been a couple of weeks since we have been able to get together for our usual Sunday long runs. The weather is starting to get better and it was overall a good day for running outside, really no wind, high 30's and completely sunny.
Waterfall Glen is a 9.5 mile loop so we decided to head out 6.5 and turn around and head back. Overall this wasn't that bad of a run, I felt the legs a bit at the end but overall that is the fastest I have ever run 13 miles in my life. I had us averaging 7:33 per mile for the duration of the run and I had an average heart rate of 166. I had not been wearing my heart rate monitor lately but really should be. This was definitely a bit tough but well worth at the end as it is always nice to know you are improving.
Yesterday I did the Endure It! Computrainer class as I am not quite ready to ride in the high 30's low 40's temps outside. I will also admit I quite enjoy the Computrainer classes as I think they are under appreciated by many.
The set was as follow (I believe, it was like 36 hours ago and had a hard time remembering):
5 x through the following
1 minute @ 80%
2 minutes @ threshold
1 minute @ 80%
1 minute @ threshold
1 minute @ as much above threshold that you can sustain
3 minute recovery
This actually was a pretty strong set and I felt good throughout. Rick and I ended up riding for the remaining time so we could get the 2 hours in that the Opentri Plan called for, we kept a conversation pace but felt good to get it in.
After class I took Landon to the Y for his sports and art classes. It was great this week they opted to not have the parents stay for the sports classes which I thought was going to be a disaster but turned out surprisingly well, the downside was if I knew this ahead of time I would of brought my shoes to run instead I was stuck surfing the web on my blackberry for 45 minutes.
Anyways was a good training weekend, had a blast looking for Easter Eggs with Landon as he was totally into it this year and ate way to much candy and food today!
(Easter Photos were in the previous post)
Waterfall Glen is a 9.5 mile loop so we decided to head out 6.5 and turn around and head back. Overall this wasn't that bad of a run, I felt the legs a bit at the end but overall that is the fastest I have ever run 13 miles in my life. I had us averaging 7:33 per mile for the duration of the run and I had an average heart rate of 166. I had not been wearing my heart rate monitor lately but really should be. This was definitely a bit tough but well worth at the end as it is always nice to know you are improving.
Yesterday I did the Endure It! Computrainer class as I am not quite ready to ride in the high 30's low 40's temps outside. I will also admit I quite enjoy the Computrainer classes as I think they are under appreciated by many.
The set was as follow (I believe, it was like 36 hours ago and had a hard time remembering):
5 x through the following
1 minute @ 80%
2 minutes @ threshold
1 minute @ 80%
1 minute @ threshold
1 minute @ as much above threshold that you can sustain
3 minute recovery
This actually was a pretty strong set and I felt good throughout. Rick and I ended up riding for the remaining time so we could get the 2 hours in that the Opentri Plan called for, we kept a conversation pace but felt good to get it in.
After class I took Landon to the Y for his sports and art classes. It was great this week they opted to not have the parents stay for the sports classes which I thought was going to be a disaster but turned out surprisingly well, the downside was if I knew this ahead of time I would of brought my shoes to run instead I was stuck surfing the web on my blackberry for 45 minutes.
Anyways was a good training weekend, had a blast looking for Easter Eggs with Landon as he was totally into it this year and ate way to much candy and food today!
(Easter Photos were in the previous post)
Sunday, April 5, 2009
Redneck Run
Well today it is snowing again in Chicago, this winter has been brutal and I am anxiously awaiting Spring. This has to stop some time, I mean it is April!
Today we got back from Iowa around one and I was really not in the mood to get the workouts on the plan in. So instead we all took naps, this was just what I needed. I took a quick hour nap and woke up and immediately headed out to the Y. I figured if I didn't get moving I would never go. There was an hour twenty run on the plan and I usually can't stand more than an hour on the treadmill but the weather outside was brutal. I decided to suck it up and get it done.
I often don't admit this but I do occasionally enjoy watching the NASCAR race. Not sure why as I can see how it often looks quite boring but it was this or NBA basketball. Even though I love basketball probably more than any other sport I can't do the NBA. So I tuned in the race in settled in for the run. Surprisingly the race was great to run to, it passed the time quick and was somewhat entertaining.
After the run, came home hopped on the bike for the 40 minute spin which felt alright after the Computrainer class yesterday. I could feel the legs a little but over all felt pretty good.
Hoping the weather breaks this week as really need to get a good long run in outside this weekend!
Today we got back from Iowa around one and I was really not in the mood to get the workouts on the plan in. So instead we all took naps, this was just what I needed. I took a quick hour nap and woke up and immediately headed out to the Y. I figured if I didn't get moving I would never go. There was an hour twenty run on the plan and I usually can't stand more than an hour on the treadmill but the weather outside was brutal. I decided to suck it up and get it done.
I often don't admit this but I do occasionally enjoy watching the NASCAR race. Not sure why as I can see how it often looks quite boring but it was this or NBA basketball. Even though I love basketball probably more than any other sport I can't do the NBA. So I tuned in the race in settled in for the run. Surprisingly the race was great to run to, it passed the time quick and was somewhat entertaining.
After the run, came home hopped on the bike for the 40 minute spin which felt alright after the Computrainer class yesterday. I could feel the legs a little but over all felt pretty good.
Hoping the weather breaks this week as really need to get a good long run in outside this weekend!
Thursday, April 2, 2009
Great Read
This was on slowtwitch and is a great story. This is worth the long read.
http://www.10-hours.com./blog-Ironman_New_Zealand_2009_Race_Report-161.html
For those that do not know slowtwitch it can be a brutal forum and anyone posting a report such as this is a brave soul. This guy got some flack for the investment he put in to get a sub 10 hour IM. Someone put up a great response which I included below.
"I don't really like these "what are your values vs his values threads". Sometimes, I am dad, sometimes high tech professional, sometimes triathlete, sometimes community volunteer. The time spent on each can vary wildly from day to day, month to month, year to year. Usually I can gauge when the pendulum has swung too far on any front for whatever I am emphasizing to offer a healthy balance that keeps me and those around me sane. It is a fine balance and each person will have different priorities. Let me ask you this....is the person that spend 40-50-60-80 hours a week a better or worse dad than the next guy? The reason why I ask is that no one questions the guy spending 80 hours a week at the office about how good a dad he is. Most give him credit for being a good dad cause he is bringing back bread for his family....I see lots of inefficient people in the corporate world wasting time and question that person's values just as much as those weeks when I train 20 hours per week. Both are me me me me. I think the balance tips to me me me me, the moment you cross the line past 7 hours of training per week (1 hour per day is plenty for general health and fitness)...but whether you spend that time playing 4 rounds of golf per week or triathlon or softball, or at a tailgate party at the Giant's stadium, there is an element of me me me me going on. I really do think it is possible to go sub 10 without a huge impact if you train smart and ride your bike to work instead of spending time sitting in a car commuting. Is the guys who does 10 hours training+10 hours driving spending any more time with his family than the guy who trains 20 hours and never steps in a car....just asking cause the raw numbers really don't tell the tale about how well the guy is managing time. One 20 hours week guy can steal time from his kids, another guy might steal it from TV time after his kids are asleep, another might get it done when kid is asleep early in the morning and another guy might get most of it by not stepping in a car and riding or running everywhere. The next guy might do things at work 2x faster than the 60 hour per week guy and gets work done somewhere between 30-40 hours while unproductive guys around him make like they are actually working 60 hours.....the rest of the time the guy is training...or maybe he trains half the delta (takes time for himself) and gives the other half to his family :-) We really don't know how the 325 lbs guy created the time nor money, to train for the sub 10, but since we have no clue I think it is unfair to even suggest he is sacrificing being a good parent. I think this is a case like the envy of rich guys....everyone wants the money but don't want to do the work and then judge the rich guy who happens to have drive and work ethic. Same with amazing guys like this.....325 lbs fat guy to 9:50 stud.....yes, everyone wishes they could pull that off, but few want to put the work and lack the drive and then judge the guy that actually pulled it off. Since we all have different values, I suggest that we don't evaluate someone who achieved success with our own value set. His values and those of his family may be different and rather than judge, I celebrate his success. He did the work with support from his family. Yours or mine or the next guy's family may not support the same path, but that is fine for us. CONGRATS "
http://www.10-hours.com./blog-Ironman_New_Zealand_2009_Race_Report-161.html
For those that do not know slowtwitch it can be a brutal forum and anyone posting a report such as this is a brave soul. This guy got some flack for the investment he put in to get a sub 10 hour IM. Someone put up a great response which I included below.
"I don't really like these "what are your values vs his values threads". Sometimes, I am dad, sometimes high tech professional, sometimes triathlete, sometimes community volunteer. The time spent on each can vary wildly from day to day, month to month, year to year. Usually I can gauge when the pendulum has swung too far on any front for whatever I am emphasizing to offer a healthy balance that keeps me and those around me sane. It is a fine balance and each person will have different priorities. Let me ask you this....is the person that spend 40-50-60-80 hours a week a better or worse dad than the next guy? The reason why I ask is that no one questions the guy spending 80 hours a week at the office about how good a dad he is. Most give him credit for being a good dad cause he is bringing back bread for his family....I see lots of inefficient people in the corporate world wasting time and question that person's values just as much as those weeks when I train 20 hours per week. Both are me me me me. I think the balance tips to me me me me, the moment you cross the line past 7 hours of training per week (1 hour per day is plenty for general health and fitness)...but whether you spend that time playing 4 rounds of golf per week or triathlon or softball, or at a tailgate party at the Giant's stadium, there is an element of me me me me going on. I really do think it is possible to go sub 10 without a huge impact if you train smart and ride your bike to work instead of spending time sitting in a car commuting. Is the guys who does 10 hours training+10 hours driving spending any more time with his family than the guy who trains 20 hours and never steps in a car....just asking cause the raw numbers really don't tell the tale about how well the guy is managing time. One 20 hours week guy can steal time from his kids, another guy might steal it from TV time after his kids are asleep, another might get it done when kid is asleep early in the morning and another guy might get most of it by not stepping in a car and riding or running everywhere. The next guy might do things at work 2x faster than the 60 hour per week guy and gets work done somewhere between 30-40 hours while unproductive guys around him make like they are actually working 60 hours.....the rest of the time the guy is training...or maybe he trains half the delta (takes time for himself) and gives the other half to his family :-) We really don't know how the 325 lbs guy created the time nor money, to train for the sub 10, but since we have no clue I think it is unfair to even suggest he is sacrificing being a good parent. I think this is a case like the envy of rich guys....everyone wants the money but don't want to do the work and then judge the rich guy who happens to have drive and work ethic. Same with amazing guys like this.....325 lbs fat guy to 9:50 stud.....yes, everyone wishes they could pull that off, but few want to put the work and lack the drive and then judge the guy that actually pulled it off. Since we all have different values, I suggest that we don't evaluate someone who achieved success with our own value set. His values and those of his family may be different and rather than judge, I celebrate his success. He did the work with support from his family. Yours or mine or the next guy's family may not support the same path, but that is fine for us. CONGRATS "
Wednesday, April 1, 2009
April already
Today is the beginning of a new month, welcome to April and only one more month until race season starts (here in Chicago nothing really gets started until May). A new month is both good and bad, it lets you set new goals for the month and also lets you look back at the goals you set last month to see how things progressed.
Well March started out great but kind of ended with a blah. The positive is I ran a total of 109 miles last month, well over the goal set at 100, much farther than I have ever ran in a month and in there quite a few long runs below my 8:00 minute goal pace. I also ended the month completing the Shamrock Shuffle under my goal time, averaging under 7:19 per mile below the 7:25 goal time.
The bike side of things was up and down. First and foremost I feel more comfortable with where I am right now on the bike than I have ever felt in my life. I mean we have all put in some solid time on the computrainers this winter and I think they are defiantly paying off. The downside is I came up short on my goal of 290+ watts. Hopefully this month will bring some better weather and hopefully some outdoor rides and will really see how the legs feel.
In March I also got in quite a few longer brick workouts which is great for this time in the season, I managed to get outside for some runs despite the not so adequate weather conditions and have figured out I would much rather run in crappy weather outdoors than a treadmill any day.
Swimming seems to be the constant, I have made great improvements in the swim side of things from last year hands down. This is something I use to hate and fear and I think it is the hardest to judge how you are progressing but I have come to really enjoy this part of the sport.
Got in a good computrainer class this morning with some solid numbers. The set was kind of easy in my opinion.
The set was as follow:
Usual Warmup (14 minute step)
3x(3 minutes at threshold and 2 minutes recovery)
7 minutes recovery at 50%
repeat the above 3 times
I ended up calling an audible and took the 3 minutes slightly above threshold 290-300, the second at 330 watts+ and the last one at 360 or above. We got plenty of rest in between so this was a much better workout in my opinion. I followed that up with a 10 minute cool down and got in a solid 1 hour 20 minute workout.
Well March started out great but kind of ended with a blah. The positive is I ran a total of 109 miles last month, well over the goal set at 100, much farther than I have ever ran in a month and in there quite a few long runs below my 8:00 minute goal pace. I also ended the month completing the Shamrock Shuffle under my goal time, averaging under 7:19 per mile below the 7:25 goal time.
The bike side of things was up and down. First and foremost I feel more comfortable with where I am right now on the bike than I have ever felt in my life. I mean we have all put in some solid time on the computrainers this winter and I think they are defiantly paying off. The downside is I came up short on my goal of 290+ watts. Hopefully this month will bring some better weather and hopefully some outdoor rides and will really see how the legs feel.
In March I also got in quite a few longer brick workouts which is great for this time in the season, I managed to get outside for some runs despite the not so adequate weather conditions and have figured out I would much rather run in crappy weather outdoors than a treadmill any day.
Swimming seems to be the constant, I have made great improvements in the swim side of things from last year hands down. This is something I use to hate and fear and I think it is the hardest to judge how you are progressing but I have come to really enjoy this part of the sport.
Got in a good computrainer class this morning with some solid numbers. The set was kind of easy in my opinion.
The set was as follow:
Usual Warmup (14 minute step)
3x(3 minutes at threshold and 2 minutes recovery)
7 minutes recovery at 50%
repeat the above 3 times
I ended up calling an audible and took the 3 minutes slightly above threshold 290-300, the second at 330 watts+ and the last one at 360 or above. We got plenty of rest in between so this was a much better workout in my opinion. I followed that up with a 10 minute cool down and got in a solid 1 hour 20 minute workout.
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