This is my randon playlist I put together for the Soldier Field 10 Milers tomorrow as I was getting sick of what was on my IPod from the previous two halfs I thought it was time to mix it up a bit.
Airplanes - B.O.B
Make Her Say - Kid Cudi
Remember The Name - Fort Minor
Homecoming - Kanye West
Young Forever - Jay-Z
Someday - Flipsyde
Same Song & Dance - Eminem
Youth of the Nation -P.O.D.
Nothin' On You (Feat. Bruno Mars)- B.O.B
Say Aah - Trey Songz
Best I Ever Had - Drake
Numb\Encore - Linkin Park\Jay-Z
Points Of Authority\99 Problems - Linkin Park\Jay-Z
What I Got - Sublime
All The Small Things - Blink-182
Adam's Song - Blink-182
Shut Your Eyes - Snow Patrol
It Wasnt Us - I-20 and Ludacris
Holidae In - Chingy
Friday, May 28, 2010
Wednesday, May 26, 2010
Moving On...
This photo has nothing to do with this post but I like it and this is my blog so I put it up.
Landon enjoying his new play set
This past weekend was the Galena Triathlon, I usually enjoy this race but not so much this year. Swim good, bike alright, run...well lets not talk about that. The thing is that it is in the past and moving on. Next up Buffalo Springs, there is really nothing I could have done different going into Galena with the hours that I have been working so I am not going to dwell on it. No regrets, right? Move forward and try to hit some of the other goals I set for myself this year.
This week has been off to a good start, I relaxed Sunday and took the day off. Monday ran six miles, they did not feel good, I think I swallowed about five bugs and sweated off five pounds. I ran minus the Garmin, tried to stay steady and not push the pace that much. I have no idea what speed I ran but was glad I got out and got some miles in.
I decided I was going to do a double dose of the CT classes this week to get in two quality cycling workouts.
Tuesdays class was as follows:
Warm up (I got in almost 40 minutes before we hit the main set)
4 times straight through the following set:
3 minutes at 80%
3 minutes at 90%
4 minutes at 100%
I was really feeling like crap on the first set and was ready to bag it, I decided to just hang on and see what the next set felt like. After recovering pretty good at 80% I was back on and was glad I finished the workout and stuck with it.
Wednesday class was even more challenging, that was probably do to the swim class the night before but more on that in a minute.
15 Min Warm up
6 times through the following set:
2 minutes at 110%+
1 minute at 85%
2 minutes at 110%+
2 minutes recover
Trust me it hurt a lot.
Back to swimming, after our two week hiatus from Masters class I am back on the swimming wagon and things are quickly coming back but as part of the set last night there were two 500 for times. Ouch! The complete set was hard but was really happy with my 500 times, they are quite a bit faster than last year already and now just need to apply that correctly to race day.
Running with Rags in the morning and swimming tomorrow night, maybe an easy run on Friday. Soldier Field 10 miler on Saturday, hanging with the family at some parties on Sunday and than heading to Madison to ride the IM course on Monday. Hello summer!
Monday, May 10, 2010
What A Difference A Week Makes
In my ongoing battle with stupidity I decided to sign up and run two half marathons in a week. I ran the Palos Bank Half Marathon last year and have ran the Indy Mini Marathon a couple of times in the past, so what the hell why not run them both this year. Well it just kind of played out that way and lets just say it was a great learning experience.
You see I had signed up for the Mini Marathon way back last fall and was not planning on running the Palos Bank Half. Indy is a great race, out of town, well run and just plain fun but I wanted to run Palos to compare where I was last year. I originally thought we were going to have to work the weekend of Palos and when that got changed I decided to sign up and give it a go. I wanted an apples to apples comparison to where I was from last year.
The Palos Half went well kind of. I did beat my time from last year and set a PR while still stopping to take a pee for the longest 40 seconds of my life but that is where all the good stops. I made a lot of mistakes and I paid for them dearly. I went out way to fast, didn't stick with my GU plan and did not eat right the day before or the morning of. These led to a miserable last two miles and a really sore body until Thursday.
Well what a difference a week makes, I was able to recover a lot during the week with running only 10 miles all week but I also made sure to eat and drink correctly all week. Going into the race I had set the expectations pretty low as I felt like crap most of the week, suffered at the end of the Palos race pretty good and quite honestly didn't know how my body would react to racing not running two halfs back to back, well it went pretty good. Not only did I beat time from the week before but I felt decent the entire race and did not let my miles differentiate more than 8 seconds except for the last two that were slightly faster than any of the previous 11.
What was the key here? I think pacing played a huge part but really the fueling I believe was the key. I went out a bit slow in mile one due to the amount of runners but I was able to dial in the pace and stay constant. Fueling wise the morning started with a coffee (black as cream messes with me), a cup of Monkey Brains oatmeal (best stuff ever) and about 30 minutes before the race a GU Roctane. I also made sure to take a Roctane at 30 minutes and on the hour. I did take two small cups of water on the course but more or less just to get the GU taste out of my mouth and to wipe some of the GU of my hands.
I was a bit sore on the ride home but felt great on Monday compared to the previous week, rolled the legs a bit on Monday with The Grid but besides that really no soreness.
I have to admit I was a bit suprised the Indy race went that well. Either way one goal for the year down a sub 1:34 half now I may have to up that to a sub 1:31 next year? Galena is only a week and a half out so need to get back in the pool as this two week break in masters is killing me.
You see I had signed up for the Mini Marathon way back last fall and was not planning on running the Palos Bank Half. Indy is a great race, out of town, well run and just plain fun but I wanted to run Palos to compare where I was last year. I originally thought we were going to have to work the weekend of Palos and when that got changed I decided to sign up and give it a go. I wanted an apples to apples comparison to where I was from last year.
The Palos Half went well kind of. I did beat my time from last year and set a PR while still stopping to take a pee for the longest 40 seconds of my life but that is where all the good stops. I made a lot of mistakes and I paid for them dearly. I went out way to fast, didn't stick with my GU plan and did not eat right the day before or the morning of. These led to a miserable last two miles and a really sore body until Thursday.
Well what a difference a week makes, I was able to recover a lot during the week with running only 10 miles all week but I also made sure to eat and drink correctly all week. Going into the race I had set the expectations pretty low as I felt like crap most of the week, suffered at the end of the Palos race pretty good and quite honestly didn't know how my body would react to racing not running two halfs back to back, well it went pretty good. Not only did I beat time from the week before but I felt decent the entire race and did not let my miles differentiate more than 8 seconds except for the last two that were slightly faster than any of the previous 11.
What was the key here? I think pacing played a huge part but really the fueling I believe was the key. I went out a bit slow in mile one due to the amount of runners but I was able to dial in the pace and stay constant. Fueling wise the morning started with a coffee (black as cream messes with me), a cup of Monkey Brains oatmeal (best stuff ever) and about 30 minutes before the race a GU Roctane. I also made sure to take a Roctane at 30 minutes and on the hour. I did take two small cups of water on the course but more or less just to get the GU taste out of my mouth and to wipe some of the GU of my hands.
I was a bit sore on the ride home but felt great on Monday compared to the previous week, rolled the legs a bit on Monday with The Grid but besides that really no soreness.
I have to admit I was a bit suprised the Indy race went that well. Either way one goal for the year down a sub 1:34 half now I may have to up that to a sub 1:31 next year? Galena is only a week and a half out so need to get back in the pool as this two week break in masters is killing me.
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