Man it's humid out. After the crazy hot AND humid time trial on Sunday I was hoping the weather would be a little more forgiving this week. Not so much. Monday morning I made it to the gym for some regular weights. Nothing to special. I was feeling good afterwards. I'm glad I started lifting a little bit again. I helped my girlfriend move into her appartment later that afternoon, and trust me, I could feel the morning workout. My muscles were tired. Whatever, it was good exercise, even if it was in jeans and a polo shirt.
Today the plan was to hit up masters practice and go for a long run afterward. But since the sky couldn't decide if it wanted to rain or not, we decided to do the run before. It thundered the whole time but not a drop of water. We ran 3.4 miles. I was feeling so so once we got back to the end of the loop and my pal was feeling like crap so we decided to stop there. Both of us were drenched and it was probably a smart move to call it quits, at least for the sake of not passing out and dieing. Either way, we kept a good pace for the whole 3.4 miles (7:15-7:45) and if it weren't so humid I think we would've had no problem going for another loop and making it a 7 miler.
I'm staying downtown tonight so the plan is to go for a run in the morning and time trial practice tomorrow night. I'm excited about running downtown in the morning for the first time. It'll be nice to get up early for a long run, then get back with time left to spare. Anyway, time to head to the store to get some food and all that good stuff. Big workout tomorrow. I'll probably run to his appartment before the run to add some distance. Time trial practice is always tough and then we have the 5 miler afterwards. It should be fun. Adios yallll.
Listening to: Etn.fm
Feeling: Sticky
7.31.2007
7.29.2007
Time Trial Race Report
Damn it was hot today. It was really hot out in fact. I was a little nervous about the time trial today mostly because the last one didn't go as well as I had planned and I had to use a different wheel set up than usual. We got to the Portsmouth Ruritan Club (yay) at around 10:00, about an hour before the first CAT-5 person was supposed to start. This was good, enough time to get set up and warmed up. I guess it was good, but once I checked in I found out I wasn't set to start until 11:39... Yeah, so I had plenty of time to sit around. Not a problem though, I'd rather be way early than late as I usually am. Once the time came I pulled out the rollers and started warming up. My legs were feeling pretty good. I wasn't getting my hopes up, but maybe, just maybe today would be a good day on the bike. After 10-15 minutes of warming up, by which I was already drenched in sweat, I lined up to start. 11:39 came and I was off. If anybody could describe a pancake flat course, they would be describing the course at the PLT. I don't recall a single hill. I do vividly remember the headwind on the way out, but that's a different story. I started out at 26 mph, but decided to tone it down so I wouldn't burn out. I maintained 22-23 for the first portion of the course. Once I got to the first turn I was thankful for having a spoked rim in front because the Cervelo handled much better than usual. I didn't feel like I was going to slide out. After about mile 12 I started to turn it up. From this point on I was keeping a pace of 24-25 for the remainder of the race. The tailwind on the way in helped a little. I finished with a sprint and a final time of 57:54. I was very happy since my goal was to break an hour. I felt pretty horrible afterwards mainly because of the heat. My legs were OK, and once I got some water I felt a lot better. So, with my PR time, I ended up 10th out of the 30 or so guys in my category. I was very pleased with this.
So here's where the good part starts. One of the guys on my team (who just so happens to be a monster) comes up and asks if I wanted to go for a run. In an attempt to not be a wimp I agreed not realizing I just finished a 23 mile time trial. But, here's the but, I really didn't feel like it when I started running. My legs felt fresh, and cardiowise I was good. This is a good sign for the Olympic race on the 18th. I'm ready for it. Nothing left to do but polish at this point and continue to train for the Patriot.
Since I couldn't find my camera yesterday I'll post some pictures today...
I promise my form isn't usually this bad. Being on the rollers forces me to move back on my aero bars.
Sweet new uniform.
Tired, sweaty, hot, and thirsty, but not lonely.
Have a g'nite yall!
Listening to: Clint Mansell
Feeling: So tired I'm not even tired anymore.
So here's where the good part starts. One of the guys on my team (who just so happens to be a monster) comes up and asks if I wanted to go for a run. In an attempt to not be a wimp I agreed not realizing I just finished a 23 mile time trial. But, here's the but, I really didn't feel like it when I started running. My legs felt fresh, and cardiowise I was good. This is a good sign for the Olympic race on the 18th. I'm ready for it. Nothing left to do but polish at this point and continue to train for the Patriot.
Since I couldn't find my camera yesterday I'll post some pictures today...
I promise my form isn't usually this bad. Being on the rollers forces me to move back on my aero bars.
Sweet new uniform.
Tired, sweaty, hot, and thirsty, but not lonely.
Have a g'nite yall!
Listening to: Clint Mansell
Feeling: So tired I'm not even tired anymore.
7.28.2007
Sorry for the long delay...
Sorry for the long break in posts. The Tour de France captured my attention on weeknights from whenever I get home to when I go to bed. So this doesn't leave much time for posting. I promise my training schedule hasn't been so distracted. This week has been HUGE for cycling, with all of the doping allegations and Contador taking the yellow jersey, there is bound to be tons of discussion. I have some personal opinions on the whole doping issue, and some other views on this years tour as a whole. I'll probably post about those another time but for the time being we'll stay on topic.
Monday:
In the morning I took the chance to get into the gym. Since it was so long ago, I really don't remember what I did, just that it was a good workout. I switched up a few of the workouts but kept the idea the same. Monday night I wanted to get a good bike workout in. The PLT time trial is tomorrow so I figured I'd use the week as a chance for some good cycling workouts. I showed up at West Creek with my sweet new uniform and heart rate monitor. I was ready to go. I felt great. Well... I did, my legs didn't. First, the wheel size setting on my computer was wrong so it said I was going slower than I was, secondly my legs were still a little sore from the race on Sunday. I think, the computer having the wrong wheel size setting (I didn't know it was wrong at the time) made me push a little bit harder which I think could have led me to wearing out my legs before the end of the night. Even with all of the struggles involved, I was still able to fit in a 1:45 ride and according to the computer I had done 30 miles. Since it was off it was probably more on the 35-37 range.
Tuesday:
Ahhh, good ol' Tuesday night swim workouts. This was a solid 1:15 in the pool with some decent sets. I was pushing it and felt great. I'm feeling stronger in the water day by day. I now feel like the only thing holding me back is my muscle endurance. I'm comfortable with breathing in the water and my short distance speed is OK too. Once my muscle endurance gets a little better I think my long distance pace will speed up. Anyways, here's the workout...
3x200 Warmup
5x100 On the 1:35 at a 1:30 pace
100 50 kick/50 3 count switch
6x75 On the 1:10 at a 1:00 pace
100 50 kick/50 3 count switch
7x50 On the 45 at a 40 pace
100 Slow cool down
This came out to about 2200 yards plus or minus a few slow 50's in between sets.
Wednesday
Oh jeez. I got my ass handed to me on Wednesday. My computer on my tri bike was just plane not working. I lost the magnet. I have no clue where it is and hadn't figured out a solution by this point. We did our intervals on different times. It was usually 4 min on, 4 min off. We did a few of these (5 or 6), then we did sprints. The sprints were shorter, maybe 15-20 seconds. The first few were OK. It got incredibly tough to find any leg strength after 3 or 4. After the sprints we did more timed intervals. I just couldn't keep up for the entire interval. I think I was starting way too fast, mainly because I would usually keep up or lead for the first minute or two, but if we hit a hill, or even if we didn't I would start to fall back. It was an incredible workout for me, even more humbling because I really was struggling. We did our normal 5 mile run afterwards. It was tough, but it certainly felt better than the cycling. We did 5 miles in just about 35 minutes, so needless to say, my legs were fried at the end. Oh yeahhhh, did I mention I went to the gym Wednesday morning too?? I had forgotten about it by the time I was falling asleep on Wednesday night.
Thursday
Masters workout. Our coach didn't show up so we put together our own workout. I really don't remember what we did totally. But I do remember we did 5 100's on an interval (1:35 for me), 5 100's, with 50 drill of choice, 25 easy and 25 spring, and 5 50's sprint, 1 easy 100 and 1 fast 100. The first set still escapes me but by the end of the night I was at roughly 2600 yards if you include the warm up (3x200 as usual). I fell asleep on the couch Thursday night. Not good.
Friday
I got up early for a quick ride. I was still pretty sore from swimming the previous night so it was a painful ride. I got in about 21 miles, maybe a little more. My legs hurt, and so did the rest of my body. I'm glad I went though. I needed to get my legs going so they'd be ready for Sunday. SUNDAY SUNDAY SUNDAY!!! Only on pay per view ladies and gents.
Saturday
Rest. I rode the tri bike around the neighborhood for 30 minutes or so just to make sure everything was working. I couldn't get the magnet and monitor to talk to each other on my HED3 front wheel. I fiddled with it for the longest time. After an hour or two I figured just take it to Ben and have him fix it. It'll probably take him 3 seconds. Soooo, tomorrow I'll be running a HED3 rear and Shimano 550 front. I tried it out for awhile and it felt smooth. The bike handled better than usual. I'm guessing the spoked rim on the front makes it a little less obtrusive to wind and it's not as stiff. Who knows, maybe this is the magic formula. The only problem is that the HED3 is a tubular and the Shimano is a clincher, so there may be some pressure differences, but it'll due for tomorrow.
Tomorrow
Should be fun, nothing serious. I'm just going to ride as hard as I can. We'll see how it turns out. I'll probably be middle of the pack. Top 5 would be nice but I'm not holding my breath. Since there's no swim or run involved, it's everyone else's advantage. Wish me luck! Ahh, I posted a picture of the bike with it's setup for tomorrow. Sorta looks cool too I think. OOOOOKKKK, I guess I won't since I can't find my camera. No worries, have a good night.
Listening to: Blank and Jones set
Feeling: Ties
Monday:
In the morning I took the chance to get into the gym. Since it was so long ago, I really don't remember what I did, just that it was a good workout. I switched up a few of the workouts but kept the idea the same. Monday night I wanted to get a good bike workout in. The PLT time trial is tomorrow so I figured I'd use the week as a chance for some good cycling workouts. I showed up at West Creek with my sweet new uniform and heart rate monitor. I was ready to go. I felt great. Well... I did, my legs didn't. First, the wheel size setting on my computer was wrong so it said I was going slower than I was, secondly my legs were still a little sore from the race on Sunday. I think, the computer having the wrong wheel size setting (I didn't know it was wrong at the time) made me push a little bit harder which I think could have led me to wearing out my legs before the end of the night. Even with all of the struggles involved, I was still able to fit in a 1:45 ride and according to the computer I had done 30 miles. Since it was off it was probably more on the 35-37 range.
Tuesday:
Ahhh, good ol' Tuesday night swim workouts. This was a solid 1:15 in the pool with some decent sets. I was pushing it and felt great. I'm feeling stronger in the water day by day. I now feel like the only thing holding me back is my muscle endurance. I'm comfortable with breathing in the water and my short distance speed is OK too. Once my muscle endurance gets a little better I think my long distance pace will speed up. Anyways, here's the workout...
3x200 Warmup
5x100 On the 1:35 at a 1:30 pace
100 50 kick/50 3 count switch
6x75 On the 1:10 at a 1:00 pace
100 50 kick/50 3 count switch
7x50 On the 45 at a 40 pace
100 Slow cool down
This came out to about 2200 yards plus or minus a few slow 50's in between sets.
Wednesday
Oh jeez. I got my ass handed to me on Wednesday. My computer on my tri bike was just plane not working. I lost the magnet. I have no clue where it is and hadn't figured out a solution by this point. We did our intervals on different times. It was usually 4 min on, 4 min off. We did a few of these (5 or 6), then we did sprints. The sprints were shorter, maybe 15-20 seconds. The first few were OK. It got incredibly tough to find any leg strength after 3 or 4. After the sprints we did more timed intervals. I just couldn't keep up for the entire interval. I think I was starting way too fast, mainly because I would usually keep up or lead for the first minute or two, but if we hit a hill, or even if we didn't I would start to fall back. It was an incredible workout for me, even more humbling because I really was struggling. We did our normal 5 mile run afterwards. It was tough, but it certainly felt better than the cycling. We did 5 miles in just about 35 minutes, so needless to say, my legs were fried at the end. Oh yeahhhh, did I mention I went to the gym Wednesday morning too?? I had forgotten about it by the time I was falling asleep on Wednesday night.
Thursday
Masters workout. Our coach didn't show up so we put together our own workout. I really don't remember what we did totally. But I do remember we did 5 100's on an interval (1:35 for me), 5 100's, with 50 drill of choice, 25 easy and 25 spring, and 5 50's sprint, 1 easy 100 and 1 fast 100. The first set still escapes me but by the end of the night I was at roughly 2600 yards if you include the warm up (3x200 as usual). I fell asleep on the couch Thursday night. Not good.
Friday
I got up early for a quick ride. I was still pretty sore from swimming the previous night so it was a painful ride. I got in about 21 miles, maybe a little more. My legs hurt, and so did the rest of my body. I'm glad I went though. I needed to get my legs going so they'd be ready for Sunday. SUNDAY SUNDAY SUNDAY!!! Only on pay per view ladies and gents.
Saturday
Rest. I rode the tri bike around the neighborhood for 30 minutes or so just to make sure everything was working. I couldn't get the magnet and monitor to talk to each other on my HED3 front wheel. I fiddled with it for the longest time. After an hour or two I figured just take it to Ben and have him fix it. It'll probably take him 3 seconds. Soooo, tomorrow I'll be running a HED3 rear and Shimano 550 front. I tried it out for awhile and it felt smooth. The bike handled better than usual. I'm guessing the spoked rim on the front makes it a little less obtrusive to wind and it's not as stiff. Who knows, maybe this is the magic formula. The only problem is that the HED3 is a tubular and the Shimano is a clincher, so there may be some pressure differences, but it'll due for tomorrow.
Tomorrow
Should be fun, nothing serious. I'm just going to ride as hard as I can. We'll see how it turns out. I'll probably be middle of the pack. Top 5 would be nice but I'm not holding my breath. Since there's no swim or run involved, it's everyone else's advantage. Wish me luck! Ahh, I posted a picture of the bike with it's setup for tomorrow. Sorta looks cool too I think. OOOOOKKKK, I guess I won't since I can't find my camera. No worries, have a good night.
Listening to: Blank and Jones set
Feeling: Ties
7.22.2007
Race Report
Alright ladies and gents. The 3sports sprint was today, and first let me say that the weather was beautiful! I was a little chilly before the race but once I got going everything felt great. I was seeded number 104 out of 437 people. I found that a little interesting since I put the same swim time as the Power Sprint (same course) and was seeded 54.
Anyways, I woke up at 5 as usual and went for a quick 1-2 mile warmup jog. My legs were feeling good which is sort of abnormal for me. But hey, I'm not going to complain. Got back to Amanda's, got the bike, and my bag and was out the door. On the way I picked up an oatmeal cookie and a banana and downed a water bottle of Heed. I got to the race at just before 6. Just in time, not to many people there yet so no worries about getting marked and set up. I jumped in the pool for a warmup and felt good there too. I was getting excited because usually my swim and run warmup are painful for whatever reason. Even better, my stomach wasn't mad at me.
I was set to start at 7:21. The one thing I don't like about pool swim tris is the staggered start. I like starting with all of my competitors. It makes it more fun and easier to push yourself because you know the guy in front of you is really just in front of you. Once 7:21 rolled around I was in the pool and off. I felt good. Nobody passed me and I passed one person. Some jackass almost swam directly into me 3 times! The first 2 times I didn't really mind. The third time I stood up and pushed him. I was pissed. He really could have hurt someone. I'm really not sure why he was so far over in the lane. Yet another reason I don't like pool swims. You get stuck swimming near people like him.
I hopped out of the water and ran to my bike. Once I got there I put on my HRM (which I really need to do faster next time), got my glasses, helmet and I was gone. I wish I could tell you I was flying on the bike but I really have no clue. My computer was not working so I was just pushing the whole time. I will say I passed a whole bunch of people and was only passed by one person, who just so happened to be on my cycling team and comes to time trial practice every week. With that in mind I didn't feel too bad. My mount and dismount were fluid. The dangling shoes are very awkward but it works and saves time so it probably just needs practice.
Here was the moment of truth. I was off the bike, my helmet was off and shoes on. This is usually where my legs feel like cement. This time it wasn't the case. I felt great on the run! No pain, no cramps, nothing. I was able to keep about a 7 min pace for the whole 5k, which I was happy with. Now I just need to break into the sub 7 category.
In the end I had a time of 1:01:01, over 4 min better than the power sprint and over 8 min better than last year. I'm feeling great about this improvement. It's personal validation for all of the training. I was 5th in my age group out of 21 and 41 out 437 so I was in the top 10% as I had hoped. Some of these shorter races are starting to feel too short. I'm looking forward to the longer races coming up. I don't know if this is just me being cocky, but I really think I'll be solid at longer distances. My endurance is good. In these shorter races you've got guys runing 16 min 5k's! That's just over a 5 min mile. That doesn't make a good triathlete, it just makes a good runner. Not to put them down, but I feel like there are 2 different kind of triathletes, those who are endurance triathletes, and those who are sprint triathletes. One isn't better than the other. It's just a clear difference. Not to say the longer races will be easier, but it'll be interesting to see how my endurance matches up against others.
My heart rate was just at 180 +/- 3-4 bpm which is reasonable since I train at 155-170. It's really handy to have it and be able to see where you're at in terms of how hard you're working. It's a good gauge for your performance and fine tuning your efforts.
Next weekend, Peter L. Teeuwin Memorial Time Trial. It'll be my first chance to wear my team uniform in a race. It should be fun. 24 miles of pure fun... haha. Time to do some laundry. Have a good evening folks!
Listening to: Tech:no
Feeling: Hungry
Anyways, I woke up at 5 as usual and went for a quick 1-2 mile warmup jog. My legs were feeling good which is sort of abnormal for me. But hey, I'm not going to complain. Got back to Amanda's, got the bike, and my bag and was out the door. On the way I picked up an oatmeal cookie and a banana and downed a water bottle of Heed. I got to the race at just before 6. Just in time, not to many people there yet so no worries about getting marked and set up. I jumped in the pool for a warmup and felt good there too. I was getting excited because usually my swim and run warmup are painful for whatever reason. Even better, my stomach wasn't mad at me.
I was set to start at 7:21. The one thing I don't like about pool swim tris is the staggered start. I like starting with all of my competitors. It makes it more fun and easier to push yourself because you know the guy in front of you is really just in front of you. Once 7:21 rolled around I was in the pool and off. I felt good. Nobody passed me and I passed one person. Some jackass almost swam directly into me 3 times! The first 2 times I didn't really mind. The third time I stood up and pushed him. I was pissed. He really could have hurt someone. I'm really not sure why he was so far over in the lane. Yet another reason I don't like pool swims. You get stuck swimming near people like him.
I hopped out of the water and ran to my bike. Once I got there I put on my HRM (which I really need to do faster next time), got my glasses, helmet and I was gone. I wish I could tell you I was flying on the bike but I really have no clue. My computer was not working so I was just pushing the whole time. I will say I passed a whole bunch of people and was only passed by one person, who just so happened to be on my cycling team and comes to time trial practice every week. With that in mind I didn't feel too bad. My mount and dismount were fluid. The dangling shoes are very awkward but it works and saves time so it probably just needs practice.
Here was the moment of truth. I was off the bike, my helmet was off and shoes on. This is usually where my legs feel like cement. This time it wasn't the case. I felt great on the run! No pain, no cramps, nothing. I was able to keep about a 7 min pace for the whole 5k, which I was happy with. Now I just need to break into the sub 7 category.
In the end I had a time of 1:01:01, over 4 min better than the power sprint and over 8 min better than last year. I'm feeling great about this improvement. It's personal validation for all of the training. I was 5th in my age group out of 21 and 41 out 437 so I was in the top 10% as I had hoped. Some of these shorter races are starting to feel too short. I'm looking forward to the longer races coming up. I don't know if this is just me being cocky, but I really think I'll be solid at longer distances. My endurance is good. In these shorter races you've got guys runing 16 min 5k's! That's just over a 5 min mile. That doesn't make a good triathlete, it just makes a good runner. Not to put them down, but I feel like there are 2 different kind of triathletes, those who are endurance triathletes, and those who are sprint triathletes. One isn't better than the other. It's just a clear difference. Not to say the longer races will be easier, but it'll be interesting to see how my endurance matches up against others.
My heart rate was just at 180 +/- 3-4 bpm which is reasonable since I train at 155-170. It's really handy to have it and be able to see where you're at in terms of how hard you're working. It's a good gauge for your performance and fine tuning your efforts.
Next weekend, Peter L. Teeuwin Memorial Time Trial. It'll be my first chance to wear my team uniform in a race. It should be fun. 24 miles of pure fun... haha. Time to do some laundry. Have a good evening folks!
Listening to: Tech:no
Feeling: Hungry
7.21.2007
Pre race report...
Tomorrow (9 hours and 30 min from now to be exact) is the 3sports sprint tri. Same course as the power sprint from earlier this season. It's a really fast, and really fun course. I'd really like to beat my time of 1:05 from earlier this season. I def think it's doable since I had some cramping problems on the run. I still ended up in the 30's at that race so I'm really excited to see how it plays out this time.
Changed up the cycling form a little bit. I've been focusing on keeping the intensity up. OK, I'll explain a little bit more. Instead of cruising at a nice pace and pushing on the hills to maintain that pace, I'm pushing all the time, and working to keep speed on the hills. There are several reasons for the change, all of which were explained to me by a friend on my cycling team.
- Push through the hills and continue to pedal through the pain all the way through the top of the hill.
- Once you get to the top your cadence will pick up because you're no longer going up hill.
- The lactic acid will flush out of your legs from the increased cadence.
- You will be less fatigued and not suffer on the hills as much.
I like this idea. I've been working on it on the road bike and it's working. The pain on the hills isn't going away, but once I get to the top I've been pedaling through the pain and within a few seconds my legs are back to normal. I used to think that if I pushed too hard my legs would burn out. It's starting to feel like it's just a matter of putting up with the pain and waiting for your legs to cool off. Even better, my heart rate doesn't sky rocket on or after hills. It goes up a little bit (5-10 bpm) but nothing monstrous. We'll see how this goes tomorrow. The course isn't really hilly but there are a few parts that are slightly uphill.
Gym workouts have been going well. I'm enjoying lifting weights again. I feel stronger, more solid, and not as soft. I don't know if I actually look any different but I do feel better. I've been focusing on doing as many reps as possible. At the very least I've been doing 12, and sometimes 15. I've felt stronger in the pool since I've started lifting again. I think the endurance aspect of lifting weights is really helping out. My arms don't feel as fatigued as usual after being in the pool (the few times I've been able to get to the pool lately).
Well, my class is over now officially. So you should be seeing more consistent posts about workouts. Hopefully more cycling. I love cycling and I miss being able to do it everyday. I'd like to get out a few mornings during the week in addition to time trial practice and Saturday group rides. Even if it's not for an intense workout, at least for a decent ride.
OK, I need to leave to get downtown. Staying down there tonight so I can get to the race on time. Big things will happen tomorrow (I hope).
Listening to: Salmiakki Sessions
Feeling: A little heartburn.
Changed up the cycling form a little bit. I've been focusing on keeping the intensity up. OK, I'll explain a little bit more. Instead of cruising at a nice pace and pushing on the hills to maintain that pace, I'm pushing all the time, and working to keep speed on the hills. There are several reasons for the change, all of which were explained to me by a friend on my cycling team.
- Push through the hills and continue to pedal through the pain all the way through the top of the hill.
- Once you get to the top your cadence will pick up because you're no longer going up hill.
- The lactic acid will flush out of your legs from the increased cadence.
- You will be less fatigued and not suffer on the hills as much.
I like this idea. I've been working on it on the road bike and it's working. The pain on the hills isn't going away, but once I get to the top I've been pedaling through the pain and within a few seconds my legs are back to normal. I used to think that if I pushed too hard my legs would burn out. It's starting to feel like it's just a matter of putting up with the pain and waiting for your legs to cool off. Even better, my heart rate doesn't sky rocket on or after hills. It goes up a little bit (5-10 bpm) but nothing monstrous. We'll see how this goes tomorrow. The course isn't really hilly but there are a few parts that are slightly uphill.
Gym workouts have been going well. I'm enjoying lifting weights again. I feel stronger, more solid, and not as soft. I don't know if I actually look any different but I do feel better. I've been focusing on doing as many reps as possible. At the very least I've been doing 12, and sometimes 15. I've felt stronger in the pool since I've started lifting again. I think the endurance aspect of lifting weights is really helping out. My arms don't feel as fatigued as usual after being in the pool (the few times I've been able to get to the pool lately).
Well, my class is over now officially. So you should be seeing more consistent posts about workouts. Hopefully more cycling. I love cycling and I miss being able to do it everyday. I'd like to get out a few mornings during the week in addition to time trial practice and Saturday group rides. Even if it's not for an intense workout, at least for a decent ride.
OK, I need to leave to get downtown. Staying down there tonight so I can get to the race on time. Big things will happen tomorrow (I hope).
Listening to: Salmiakki Sessions
Feeling: A little heartburn.
7.17.2007
My schedule will be opening up soon.
Ahhh, back from vacation. It was great. My girly friend and I went away to DC for the weekend and we had a blast. The hotel we stayed at was amazing, the restaurant there was top notch, and of course, there was plenty to do. As usual when visiting DC, everything involves walking. You'd be crazy to try to drive too many places in that city because the roads are crazy and the traffic isn't much better. So even though it was a weekend off (if you count out the 3 miler on Sat morning) I still was able to stay on my feet for the 2 days and ate pretty well. The restaurant in the hotel specialized in seafood from the Chesapeake so it was all fish all weekend. Dinner on Saturday involved smoked salmon as an appetizer and pan seared tuna for dinner. I honestly have never had pan seared tuna as good as Saturday. There was just something about it. Even better, it was served on wild rice with beans. I will never forget it, simply amazing. Oh and by the way... eggs Benedict tastes amazing over smoked salmon. A lot of uncooked meat this weekend but man oh man was it good. If you ever want to get away for a weekend and don't mind spending a few bucks I strongly recommend the Fairmont in DC. The hotel itself it beautiful and the restaurant is crazy delicious.
OK, enough about slacking off. This week is the last week of my summer class (thank goodness) so next week my schedule will free up again and I'll be able to start making it to swim practice again and working out on a more regular schedule. For this week I'll probably be doing some easyish workouts in the mornings. I got out for a six miler this morning. After 878 calories, 48 minutes, and roughly 165 beats per minute my legs were still feeling good. I really like running now. I used to hate it with a passion. Now that I'm getting faster and more comfortable with longer distances it isn't nearly as much of a chore. I'm looking forward to the winter when I can focus on long distances and work on my form some more. Now that it's the middle of the season the important thing is just getting enough mileage in to be comfortable with race distances. Unfortunately since the 1/2 IM is a 13 mile run it means increasing my distance from what I'm used to. Not too big of a deal but it probably would've been a better idea to come into the season being comfortable with 13 miles. We all have to start somewhere I guess.
I'm looking for some new racing shoes. My training Adidas' are burnt out so I'm using my racing shoes as my training shoes now. I'm looking at another pair of Adidas for racing. Something really light weight. I'm looking at the Adidas adiStar Comp 4. I need something neutral with a slight amount of stability and something light. Well this fits the build. It's classified as a neutral racer (similar to my training shoes which were neutral trainers so I'd expect similar support) and it comes in at 7.4 ounces (almost 3 ounces lighter than my current racing shoes). On top of that the green is bangin. Any suggestions are welcome.
Cycling uniforms for TNP will be in this week and Tri uniforms will be in in the beginning of August. Can't wait. OK, time to finish my final project for Stat. I might make it to the gym tomorrow morning or possibly in the pool. Race this weekend so I need to stay fresh. Keep doin what you're doin ladies and gents.
Listening to: Crazy tech"no"
Feeling: Tired of stats
7.14.2007
I lied
OK so I lied. I got out for a quick 3 miler this morning. I wanted to do something before I left for the weekend. It was my first opportunity to use the foot pod with my new HRM. It's awesome. It's really nice to see how far you are really running and what your pace is. I'm still not 100% sure how to use the heart rate readings. What I do know is that I'm generally in the 160's, 170's if I'm really cookin' and 150's when I'm slowing down or slackin'. I was thinking my 3 mile route was actually going to come out to be 1.4 miles or something crazy short because that's just how my luck goes. Fortuneatly it was almost 3 miles on the dot (3.03 to be exact). I was right at the 7:45 - 8 min pace which is good for a training run. In races I'm generally closed to the 7 min pace. Training wise it's harder for me to have the intensity and adrenaline to keep a quick pace like that. The good thing is that if I can keep an 8 min pace in a training run I'm sure I can keep it in a longer race (i.e. The Patriot). Anyways, my legs and hip joints were a little sore. Maybe from all of the running from Wednesday and Thursday. More to come on all this heart rate stuff.
Leaving now. Have a good weekend.
Listening to: Norma Jean
Feeling: Sweaty
Leaving now. Have a good weekend.
Listening to: Norma Jean
Feeling: Sweaty
7.12.2007
Two bricks and weight training
Wow. A lot to write tonight. Over the past 2 days a lot has happened. I had 2 great bricks, one of which stopped me from being able to stay awake long enough to type up an entry, a successful trip to the weight room, some guy boning his secretary in his car, and a new HRM (finally). Wait... woah woah, did he just say some guy boning his secretary in his car? Uhh, yeah, I did. In the middle of my ride through West Creek tonight I passed a Land Rover which seemed to be parked in an odd place on the side of the road. On my way back around I couldn't help but notice that there was a man in the drivers seat... and a much younger woman in his lap, and they were going to town. It was probably the most awkward training moment of my entire life. The weirdest part was that it was light out, there were other people running and cycling, and there were cars passing by. I don't know, it just makes me laugh. Now that I got that exciting experience out of the way it's time to move on to the workouts. I'll start with last nights time trial practice...
We did things a little differently this time. We usually do our intervals with distances as our bench marks. Usually it's 2 miles on, 1 mile off for 30 miles. Last night we did it with timed intervals. 3 minutes on, 3 minutes off. What was even crazier was that we did it in a similar fashion to a ladder. We started in 53x15 and worked our way down to 53x11, and then finally back up to 53x15 again. After this we 3x5min @ high cadence with 2 min of rest in between. I can't figure out why just yet, but the high cadence stuff was hard. Hard to keep your form while your legs are going crazy and hard to have your muscles working so fast. It was good though, because if you can feel good at a higher cadence you can save yourself the trouble of having to struggle in a higher gear. Great workout. Between the 2 workouts (time and distance based), I prefer the timed intervals. It was a lot harder on your legs, and not as easy to give up on. After our intervals we did our normal run of just under 6 miles. My running is really improving. I feel a lot more comfortable and my legs are moving a lot quicker than they used to. No frisky adults last night though.
This morning I got up and made my way to the gym for my normal workout. Lower weights, more reps, more sets, less rest. I'm really curious to know what kind of heart rate I have while I'm working out at the gym and defineatly how many calories I'm burning. I've read that you burn a lot of calories while you're lifting weights, although it sure doesn't feel like it. The exercises were the same as Monday night. I'll probably stick with one group of exercises for 2-3 weeks, then switch to new ones. I'm not a fan of switching exercises all the time because I like to see improvement, but it is a good idea to switch it up every once and awhile so your muscles don't get stale and used to the same ol same ol, hence switching every 2-3 weeks.
All of this leads us up to tonight. I got a call from 3sports today to let me know my HRM had come in. I swung by the shop to pick it up. I wasn't really sure what to expect. I really did not know what kind of information I would be getting from this type of thing but I knew that once I figured it out it'd be really helpful. And indeed it was. The model I got came with the chest strap and watch, a foot pod (for distance, speed and running pace) and batteries, which I was pleasantly surprised to see. I strapped it on and hopped on the bike. I had planned a simple workout for the evening. 30 miles on the road bike, 6 miles running. No intervals, nothing complicated, just a strong bike workout and a steady run. I ended up averaging 20.8 for the 30 miles and, according to my HRM, burning 1300 calories just from the bike. I'm still not sure how to interpret the heart rate readings but I stayed in the 150-170 range for most of the ride. I unfortunately wasn't able to figure out the foot pod before my run so I wasn't able to get any pace information (I need to read the manual), but I did burn another 700 calories and kept my heart rate in the same general area as when I was on the bike. The coolest part about having it was knowing how hard my body was working. A lot of triathlon is your mind telling you that your body is struggling and you should slow down and your legs are sore so you should stop. But thats all psychological, at least most of the time. Knowing your heart rate gives you an idea of really how hard your working, and it's a little easier to ignore what you're head is saying if you can see that your body is really doing OK. Another great brick. Burned a total of just over 2000 calories. Holy crap thats a lot.
I figure after learning that I actually do burn that many calories after such an intense work out, it's a good time to address my most recent problem. I don't think I'm eating enough. I am dragging all day, half asleep, half awake, but mostly asleep. I can't get any energy to do things at work sometimes and staying awake in class is a battle which I usually lose. I was concerned when I saw that I had gained a few pounds that maybe I haven't been eating right, so I started to watch my intake. Not really change it too much, just being mindful of some of the not so good things I was taking in (i.e. cookies etc.). Now I'm thinking that I just need to eat! Its no wonder that I'm struggling at work. I'm easily burning 2000 calories in one workout and I don't even know if I'm eating that much every day! I will resume my habit of putting a scoop of peanut butter in my oatmeal in the morning and having a cookie with my lunch. And that's the end of that problem.
Long post. Lots of good stuff. There's more but I don't want to write a book. Vacation this weekend. I'm really looking forward to it. I'm going to try to get a run in Saturday morning but you probably won't hear from me again until Monday. Thanks for reading.
Listening to: Trance radio.
Feeling: Like a car feels when the gas light comes on.
We did things a little differently this time. We usually do our intervals with distances as our bench marks. Usually it's 2 miles on, 1 mile off for 30 miles. Last night we did it with timed intervals. 3 minutes on, 3 minutes off. What was even crazier was that we did it in a similar fashion to a ladder. We started in 53x15 and worked our way down to 53x11, and then finally back up to 53x15 again. After this we 3x5min @ high cadence with 2 min of rest in between. I can't figure out why just yet, but the high cadence stuff was hard. Hard to keep your form while your legs are going crazy and hard to have your muscles working so fast. It was good though, because if you can feel good at a higher cadence you can save yourself the trouble of having to struggle in a higher gear. Great workout. Between the 2 workouts (time and distance based), I prefer the timed intervals. It was a lot harder on your legs, and not as easy to give up on. After our intervals we did our normal run of just under 6 miles. My running is really improving. I feel a lot more comfortable and my legs are moving a lot quicker than they used to. No frisky adults last night though.
This morning I got up and made my way to the gym for my normal workout. Lower weights, more reps, more sets, less rest. I'm really curious to know what kind of heart rate I have while I'm working out at the gym and defineatly how many calories I'm burning. I've read that you burn a lot of calories while you're lifting weights, although it sure doesn't feel like it. The exercises were the same as Monday night. I'll probably stick with one group of exercises for 2-3 weeks, then switch to new ones. I'm not a fan of switching exercises all the time because I like to see improvement, but it is a good idea to switch it up every once and awhile so your muscles don't get stale and used to the same ol same ol, hence switching every 2-3 weeks.
All of this leads us up to tonight. I got a call from 3sports today to let me know my HRM had come in. I swung by the shop to pick it up. I wasn't really sure what to expect. I really did not know what kind of information I would be getting from this type of thing but I knew that once I figured it out it'd be really helpful. And indeed it was. The model I got came with the chest strap and watch, a foot pod (for distance, speed and running pace) and batteries, which I was pleasantly surprised to see. I strapped it on and hopped on the bike. I had planned a simple workout for the evening. 30 miles on the road bike, 6 miles running. No intervals, nothing complicated, just a strong bike workout and a steady run. I ended up averaging 20.8 for the 30 miles and, according to my HRM, burning 1300 calories just from the bike. I'm still not sure how to interpret the heart rate readings but I stayed in the 150-170 range for most of the ride. I unfortunately wasn't able to figure out the foot pod before my run so I wasn't able to get any pace information (I need to read the manual), but I did burn another 700 calories and kept my heart rate in the same general area as when I was on the bike. The coolest part about having it was knowing how hard my body was working. A lot of triathlon is your mind telling you that your body is struggling and you should slow down and your legs are sore so you should stop. But thats all psychological, at least most of the time. Knowing your heart rate gives you an idea of really how hard your working, and it's a little easier to ignore what you're head is saying if you can see that your body is really doing OK. Another great brick. Burned a total of just over 2000 calories. Holy crap thats a lot.
I figure after learning that I actually do burn that many calories after such an intense work out, it's a good time to address my most recent problem. I don't think I'm eating enough. I am dragging all day, half asleep, half awake, but mostly asleep. I can't get any energy to do things at work sometimes and staying awake in class is a battle which I usually lose. I was concerned when I saw that I had gained a few pounds that maybe I haven't been eating right, so I started to watch my intake. Not really change it too much, just being mindful of some of the not so good things I was taking in (i.e. cookies etc.). Now I'm thinking that I just need to eat! Its no wonder that I'm struggling at work. I'm easily burning 2000 calories in one workout and I don't even know if I'm eating that much every day! I will resume my habit of putting a scoop of peanut butter in my oatmeal in the morning and having a cookie with my lunch. And that's the end of that problem.
Long post. Lots of good stuff. There's more but I don't want to write a book. Vacation this weekend. I'm really looking forward to it. I'm going to try to get a run in Saturday morning but you probably won't hear from me again until Monday. Thanks for reading.
Listening to: Trance radio.
Feeling: Like a car feels when the gas light comes on.
7.11.2007
Today
So here's what's going to happen for today.
Time trial practice tonight - Intervals for 90 minutes at ~90% max.
Run 6+ miles.
It's supposed to rain. If it does I'm going to hit the gym and the pool for a distance workout. So, just as important as managing your time is having a backup plan. Because when you really want to go for a ride, it usually rains. The mornings you can't, it's usually beautiful.
One thing I've noticed in the past few races is that you are better off than you usually think you are. Often when you train, it always feels the same, or you get 3 levels of response. Good, normal or bad. Even with a HRM or a bike computer you really only get a number that tells you how you performed. It never tells you how you improved or how your training will benefit you. Once you get to a race, you find out that you're in way better shape that you ever thought. And if you feel like you were having a rough swim, you usually find out that everyone else was too. Even more of a reason to work hard.
Too much commentary these past 2 days, nobody really cares what I think. More workout stuff, I promise.
Listening to: Scarlet
Feeling: Hungry
Time trial practice tonight - Intervals for 90 minutes at ~90% max.
Run 6+ miles.
It's supposed to rain. If it does I'm going to hit the gym and the pool for a distance workout. So, just as important as managing your time is having a backup plan. Because when you really want to go for a ride, it usually rains. The mornings you can't, it's usually beautiful.
One thing I've noticed in the past few races is that you are better off than you usually think you are. Often when you train, it always feels the same, or you get 3 levels of response. Good, normal or bad. Even with a HRM or a bike computer you really only get a number that tells you how you performed. It never tells you how you improved or how your training will benefit you. Once you get to a race, you find out that you're in way better shape that you ever thought. And if you feel like you were having a rough swim, you usually find out that everyone else was too. Even more of a reason to work hard.
Too much commentary these past 2 days, nobody really cares what I think. More workout stuff, I promise.
Listening to: Scarlet
Feeling: Hungry
7.10.2007
The struggles of an age group triathlete in college...
The biggest challenge for any age group triathlete is finding time to train. Throw in college and a few ambitions and it gets down right impossible. Some may find this to be a problem and may be the reason for some that so many expensive bikes pop up on ebay. People start the sport, train a lot for a few weeks, or months, then find out it takes more work to fit in training than its worth to them and they give up. But to me this is what makes the sport so much fun.
To someone who is not involved with triathlon may think that the only difficult thing about the sport is training. They might think that swimming 1.2 miles, biking 54 miles and running 13 miles is crazy! As crazy as they think it might be, tell them how fast you plan on doing it and you'll blow their mind. But what they don't know is that for someone who lives a regular life with a busy schedule (such as a college student), finding the time to be successful in such an activity is just as much a skill as doing what it is you set out to do.
You have to make every training session count. You have to know when to wake up early and when push hard. You also have to know when you need to rest and when to push yourself. You also have to prioritize and decide what things are important enough to you to take a break from training. There are certain things that can only happen once and it's important to realize this. These are the things that you should take time away from your passion to enjoy. If you are unable to do this then you will miss out on some very important times in your life.
I always beat myself up when I can't make it to the pool 3 times a week or get out for a run when I want to because I have something else to do, or I'm just too worn out from school to wake up at 5:45 to work out. Today, one of my buddies got his PhD. I also had swim practice tonight. The plan was to meet up at Cap Ale House to celebrate the ocasion. My idea was to stay only for a little bit and then swim a distance workout on my own. After a few minutes of being there, I decided that my friend will only get his PhD once and it was worth staying out to celebrate (with minimal amounts of beer and junk food of course, I'm not giving up one everything). Time in the pool can wait and missing tonights workout won't make me or break me. But I sure would've felt bad for missing the chance to celebrate my friends hard work. I got home, ate dinner (grilled chicken and potatoes, very tasty) and started on my homework for this ridiculous statistics class I'm taking. By the time I finished it was almost midnight. Well, I skipped swim practice and I probably won't make it to the gym tomorrow morning. It doesn't bother me one bit. It did at first, but after I thought about it, it was worth it.
So all of this rambling about managing your time and knowing what's really important has to mean something. We, age group triathletes that is, should understand what it takes to accomplish what it is we want to accomplish. If you are willing to do what it takes, then you need to do it. But there are also some things which are worth missing a workout for. Because when you look back you will remember those things that matter more than anyone workout. You will also find that your time is much more valuable when there is something you love doing that makes your decisions on time management that much harder.
This may make no sense what so ever. But the things that draw people to this sport and cause them to spend a huge portion of their time training are just as interesting to me as the new Kuota tri bike or how to run a sub 40 10k. I've always felt that for every one thing that will draw someone in, there is 10 other excuses or deterrents that will cause them to lose interest or motivation to do what it is they originally wanted to do.
Set goals. Train to achieve them. And enjoy the ride along the way.
Time trial practice tomorrow with a long run afterwards.
Listening to: Classical radio.
Feeling: Tired of statistics.
To someone who is not involved with triathlon may think that the only difficult thing about the sport is training. They might think that swimming 1.2 miles, biking 54 miles and running 13 miles is crazy! As crazy as they think it might be, tell them how fast you plan on doing it and you'll blow their mind. But what they don't know is that for someone who lives a regular life with a busy schedule (such as a college student), finding the time to be successful in such an activity is just as much a skill as doing what it is you set out to do.
You have to make every training session count. You have to know when to wake up early and when push hard. You also have to know when you need to rest and when to push yourself. You also have to prioritize and decide what things are important enough to you to take a break from training. There are certain things that can only happen once and it's important to realize this. These are the things that you should take time away from your passion to enjoy. If you are unable to do this then you will miss out on some very important times in your life.
I always beat myself up when I can't make it to the pool 3 times a week or get out for a run when I want to because I have something else to do, or I'm just too worn out from school to wake up at 5:45 to work out. Today, one of my buddies got his PhD. I also had swim practice tonight. The plan was to meet up at Cap Ale House to celebrate the ocasion. My idea was to stay only for a little bit and then swim a distance workout on my own. After a few minutes of being there, I decided that my friend will only get his PhD once and it was worth staying out to celebrate (with minimal amounts of beer and junk food of course, I'm not giving up one everything). Time in the pool can wait and missing tonights workout won't make me or break me. But I sure would've felt bad for missing the chance to celebrate my friends hard work. I got home, ate dinner (grilled chicken and potatoes, very tasty) and started on my homework for this ridiculous statistics class I'm taking. By the time I finished it was almost midnight. Well, I skipped swim practice and I probably won't make it to the gym tomorrow morning. It doesn't bother me one bit. It did at first, but after I thought about it, it was worth it.
So all of this rambling about managing your time and knowing what's really important has to mean something. We, age group triathletes that is, should understand what it takes to accomplish what it is we want to accomplish. If you are willing to do what it takes, then you need to do it. But there are also some things which are worth missing a workout for. Because when you look back you will remember those things that matter more than anyone workout. You will also find that your time is much more valuable when there is something you love doing that makes your decisions on time management that much harder.
This may make no sense what so ever. But the things that draw people to this sport and cause them to spend a huge portion of their time training are just as interesting to me as the new Kuota tri bike or how to run a sub 40 10k. I've always felt that for every one thing that will draw someone in, there is 10 other excuses or deterrents that will cause them to lose interest or motivation to do what it is they originally wanted to do.
Set goals. Train to achieve them. And enjoy the ride along the way.
Time trial practice tomorrow with a long run afterwards.
Listening to: Classical radio.
Feeling: Tired of statistics.
7.09.2007
Two a days
I'm tired. I almost forgot to post today. I don't know what the deal was today but I have been dragging all day. I guess it's just because it's Monday.
Woke up early for a run. Did 6 miles so I was out for a little over 45 min. I felt good. It took a few minutes for my legs to figure out what they were supposed to be doing. I kept the pace quick. By the end I was drenched in sweat but my legs felt good. This is a good sign. I need to keep running.
Tonight I made it into the gym for some light weight training and then a speed workout in the pool. Same thing as last week with the weights.
3x12 row and 3x12 lat pull down alternating
4x12 seated bench press
3x25 crunches with ball and 3x12 bicycle Crunches alternating
3x12 curls straight into 12 military press
3x25 ab exercise on end of bench thing
3x12 dumbell behind the head tricep things (I'm an idiot)
3x25 side bends with dumbell
I felt good after this. I was able to do more normal weights after last week and didn't feel as fatigued. Once I finished with the weights I suited up and hopped in the pool. The idea was the same as last week, work on pace. I mixed it up a little bit and did some 100's and paid more attention to time as opposed to sprinting non-stop. Here's the breakdown...
200 Swim warmup
100 3 Kick switch
100 Butterfly kick on back in a streamline (to get my legs warmed up)
200 Catch up zipper drill
50's at 30 sec pace on 45 sec split until I couldn't make split (about 5)
100's at 1:25 sec pace on 45 sec split until I couldn't make split (about 4)
300 at 4:35 pace
100 loooooonggggg cooldown
This took about 45 minutes. I didn't want to spend too long working out tonight because the goal was not endurance, it was muscle conditioning and pace work. Even though the total workout was only 90 minutes I was still burnt afterwards.
I'm afraid that I'm not going to be able to catch as much of the tour as I'd like to. I was only able to see the last 30 K tonight. It was exciting none the less. I love bike racing. If it wasn't so dangerous I'd probably do that too. Maybe when I'm older, after grad school. Glad to see Cancellara still in yellow.
On a side note. I cooked tofu for the first time tonight and damn was it good. I let it soak in soy sauce and garlic powder for 30 min before I tossed it in the frying pan with some rice and eggs. It turned out great. I'm really trying to watch what I eat. I think I was getting a little to lax for awhile. Gotta stay focused.
Going to DC with the lady friend this weekend. Really excited. I love getting away, and especially with her. We had so much fun last time we went, should be no different this time. Unfortuneatly that means little or no training this weekend. Maybe an early ride on Saturday and maybe some riding out at Westcreek Sunday night but that's if I'm feeling ambitious. 3sports sprint race a week from this Sunday, so I'll have to hit it hard next week to stay fresh for the race. Ok, that's it.
I'm tired, sorry if this was a boring post.
Listening to: DeathCab
Feeling: Ripped
Woke up early for a run. Did 6 miles so I was out for a little over 45 min. I felt good. It took a few minutes for my legs to figure out what they were supposed to be doing. I kept the pace quick. By the end I was drenched in sweat but my legs felt good. This is a good sign. I need to keep running.
Tonight I made it into the gym for some light weight training and then a speed workout in the pool. Same thing as last week with the weights.
3x12 row and 3x12 lat pull down alternating
4x12 seated bench press
3x25 crunches with ball and 3x12 bicycle Crunches alternating
3x12 curls straight into 12 military press
3x25 ab exercise on end of bench thing
3x12 dumbell behind the head tricep things (I'm an idiot)
3x25 side bends with dumbell
I felt good after this. I was able to do more normal weights after last week and didn't feel as fatigued. Once I finished with the weights I suited up and hopped in the pool. The idea was the same as last week, work on pace. I mixed it up a little bit and did some 100's and paid more attention to time as opposed to sprinting non-stop. Here's the breakdown...
200 Swim warmup
100 3 Kick switch
100 Butterfly kick on back in a streamline (to get my legs warmed up)
200 Catch up zipper drill
50's at 30 sec pace on 45 sec split until I couldn't make split (about 5)
100's at 1:25 sec pace on 45 sec split until I couldn't make split (about 4)
300 at 4:35 pace
100 loooooonggggg cooldown
This took about 45 minutes. I didn't want to spend too long working out tonight because the goal was not endurance, it was muscle conditioning and pace work. Even though the total workout was only 90 minutes I was still burnt afterwards.
I'm afraid that I'm not going to be able to catch as much of the tour as I'd like to. I was only able to see the last 30 K tonight. It was exciting none the less. I love bike racing. If it wasn't so dangerous I'd probably do that too. Maybe when I'm older, after grad school. Glad to see Cancellara still in yellow.
On a side note. I cooked tofu for the first time tonight and damn was it good. I let it soak in soy sauce and garlic powder for 30 min before I tossed it in the frying pan with some rice and eggs. It turned out great. I'm really trying to watch what I eat. I think I was getting a little to lax for awhile. Gotta stay focused.
Going to DC with the lady friend this weekend. Really excited. I love getting away, and especially with her. We had so much fun last time we went, should be no different this time. Unfortuneatly that means little or no training this weekend. Maybe an early ride on Saturday and maybe some riding out at Westcreek Sunday night but that's if I'm feeling ambitious. 3sports sprint race a week from this Sunday, so I'll have to hit it hard next week to stay fresh for the race. Ok, that's it.
I'm tired, sorry if this was a boring post.
Listening to: DeathCab
Feeling: Ripped
7.08.2007
Day off...
Well.... yeah, I decided to take a day off for several reasons. The first being that I had a bunch of stuff to get done today. The second being that it's hot as hell out. I was considering getting out for a short bike/run 3/1 mile repeat workout but I figured it'd probably be rushed and I never really get much out of rushed workouts. Plus there's nothing wrong with taking a day off here and there.
Did anybody watch the tour today? Where the heck did Robbie McEwen come from in the last several hundred meters? I had already counted him out for the sprint considering the crash. But then right at the end in a sea of blue and yellow a black and red jersey comes out of nowhere and powers to the finish line. I was beyond excited and was defineatly yelling at my TV. Glad to see a CSC guy still in yellow though.
So after talking about how it's OK to take a day off I weighed myself and I've gained some weight. I was 174 at the doc last week. I was 178 today. I'm not concerned since performancewise I feel better than ever and my distance training is really taking off. I feel more comfortable with longer distances and I'm seeing results from my training. The extra weight could also be since I got sick after my week off, and ate myself better. I figure it usually takes 2 weeks for changes in your diet or workout schedule to hit your body so, we'll see what happens in 2 weeks. Ideally I'd like to be around 170. I think I'll be there by September 8 considering my recent training schedule and normal diet which I have finally been able to reestablish after my birthday and 4th of July.
The workout for tomorrow. 30 miler in the morning, hopefully. Defineatly a strength/speed workout at the gym and in the pool tomorrow night. Someone had recently suggested to me that I not worry about weights or speed workouts at this point in the season because it won't do any good. I know I may not see results from it this season but I'd like to get in the rhythm of having these types of workouts. I could tell my muscles were stale last week and needed to be woke up. Plus, if I make it a habit now then during the winter the transition won't be so harsh. I'm a firm believer that there is no better time to do something than in the present, that is unless it's better to do it later .
My living area is clean, the grass is cut and my computer is in working order. All is well. Time to get back to work.
Listening to: Sigur Ros
Feeling: Like I should have done something today.
Did anybody watch the tour today? Where the heck did Robbie McEwen come from in the last several hundred meters? I had already counted him out for the sprint considering the crash. But then right at the end in a sea of blue and yellow a black and red jersey comes out of nowhere and powers to the finish line. I was beyond excited and was defineatly yelling at my TV. Glad to see a CSC guy still in yellow though.
So after talking about how it's OK to take a day off I weighed myself and I've gained some weight. I was 174 at the doc last week. I was 178 today. I'm not concerned since performancewise I feel better than ever and my distance training is really taking off. I feel more comfortable with longer distances and I'm seeing results from my training. The extra weight could also be since I got sick after my week off, and ate myself better. I figure it usually takes 2 weeks for changes in your diet or workout schedule to hit your body so, we'll see what happens in 2 weeks. Ideally I'd like to be around 170. I think I'll be there by September 8 considering my recent training schedule and normal diet which I have finally been able to reestablish after my birthday and 4th of July.
The workout for tomorrow. 30 miler in the morning, hopefully. Defineatly a strength/speed workout at the gym and in the pool tomorrow night. Someone had recently suggested to me that I not worry about weights or speed workouts at this point in the season because it won't do any good. I know I may not see results from it this season but I'd like to get in the rhythm of having these types of workouts. I could tell my muscles were stale last week and needed to be woke up. Plus, if I make it a habit now then during the winter the transition won't be so harsh. I'm a firm believer that there is no better time to do something than in the present, that is unless it's better to do it later .
My living area is clean, the grass is cut and my computer is in working order. All is well. Time to get back to work.
Listening to: Sigur Ros
Feeling: Like I should have done something today.
7.07.2007
Group rides, running shoes and shaved heads.
Wow, so last night, my pal and I grilled some burgers, and let me tell you they were easily some of the best burgers I've ever had. They were pre-seasoned and we got some cream Havarti cheese with jalapeños in it. Pair that with a fresh tomato and some baked beans and you got yourself a meal. Every time we grill burgers I say they're the best I've ever had so I'm excited to see what the next ones are like. How this relates to my training? Oh yeah, I always seem to feel better after a really full dinner with a decent amount of protein.
I woke up this morning feeling great and ready for a ride with the team. I rode out to our meet up spot which is about 10 miles from my house, so it takes about 30 min to get there. A nice warm up. The normal group wasn't there. They were out spray painting the roads for the criterium race we're putting on in 2 weeks. I got there a few minutes early and it was only 3 of us, then everyone started to show up It was mostly older guys in they're 50's (which really isn't old, but way older than me). You might say, "Oh so you had a really easy ride today then". No mam, no sir. The older guys are the ones who you have to watch out for. They've been riding their whole life and can and will teach you a thing or 2. It was a nice paced ride. We averaged between 22 and 23 for most of the ride. It was a fun ride. Even though the older guys are bad asses they usually aren't much for sprinting or fast climbing so for once I was able to hold my own on the climbs and sprints. When I got back to my house my speedometer said 55 miles. I was feeling pretty good.
Feeling pretty good is usually enough for me to put on my running shoes and hit the running trails for a few miles. Considering I had just done 55 miles on my road bike and not my tri bike I figured I'd make it a short run, so I went for a quick 4 miler. I felt good. My legs were tired but cardiovascularly I was OK. Like I had said in my last post, I think for me personally, the most important thing will be finding that rhythm and just keeping the pace constant. No need to power through 13 miles. I wouldn't make it out alive. I think I can keep an 8 min/mile pace pretty easily for that distance and after a 1.2 mile swim and 56 mile bike ride I'll need a slower pace than I'm used to to finish in one piece.
One thing I noticed today was that I hydrate totally differently when I'm doing a group ride or riding with a buddy in more of a road cycling state of mind. When I'm doing tri training the focus is on keeping a powerful pace the whole time and taking in calories at a regular interval. On group rides its all about getting in fluids and keeping the intensity high. Not that any of this is important but I noticed it today. I didn't use any gels, and just drank when I needed it which was mostly after huge uphills or sprints. Makes sense I guess...
Ahhhh, so the exciting part. I got home. Started to watch the tour. Saw Dave Z warming up for the prologue. He had shaved his head (if you recall he used to have some pretty tall hair). I said wow that looks pretty cool. I thought, I have some clippers. I wet my hair, and went at it. I don't have much hair any more and it feels great. It doesn't look half bad either. Actually, without coming off as being conceited it looks pretty damn good compared to having a little bit of hair on my head and not knowing what to do with it. At the very least I look like a triathlete now.
Thanks for reading my blog. I keep finding out more and more people actually read this. It's nice to know. I do mostly for myself to keep track of my training but it's nice to know other people are interested.
Listening to: August Burns Red's new CD... Oh man it's crazy.
Feeling: Lighter
I woke up this morning feeling great and ready for a ride with the team. I rode out to our meet up spot which is about 10 miles from my house, so it takes about 30 min to get there. A nice warm up. The normal group wasn't there. They were out spray painting the roads for the criterium race we're putting on in 2 weeks. I got there a few minutes early and it was only 3 of us, then everyone started to show up It was mostly older guys in they're 50's (which really isn't old, but way older than me). You might say, "Oh so you had a really easy ride today then". No mam, no sir. The older guys are the ones who you have to watch out for. They've been riding their whole life and can and will teach you a thing or 2. It was a nice paced ride. We averaged between 22 and 23 for most of the ride. It was a fun ride. Even though the older guys are bad asses they usually aren't much for sprinting or fast climbing so for once I was able to hold my own on the climbs and sprints. When I got back to my house my speedometer said 55 miles. I was feeling pretty good.
Feeling pretty good is usually enough for me to put on my running shoes and hit the running trails for a few miles. Considering I had just done 55 miles on my road bike and not my tri bike I figured I'd make it a short run, so I went for a quick 4 miler. I felt good. My legs were tired but cardiovascularly I was OK. Like I had said in my last post, I think for me personally, the most important thing will be finding that rhythm and just keeping the pace constant. No need to power through 13 miles. I wouldn't make it out alive. I think I can keep an 8 min/mile pace pretty easily for that distance and after a 1.2 mile swim and 56 mile bike ride I'll need a slower pace than I'm used to to finish in one piece.
One thing I noticed today was that I hydrate totally differently when I'm doing a group ride or riding with a buddy in more of a road cycling state of mind. When I'm doing tri training the focus is on keeping a powerful pace the whole time and taking in calories at a regular interval. On group rides its all about getting in fluids and keeping the intensity high. Not that any of this is important but I noticed it today. I didn't use any gels, and just drank when I needed it which was mostly after huge uphills or sprints. Makes sense I guess...
Ahhhh, so the exciting part. I got home. Started to watch the tour. Saw Dave Z warming up for the prologue. He had shaved his head (if you recall he used to have some pretty tall hair). I said wow that looks pretty cool. I thought, I have some clippers. I wet my hair, and went at it. I don't have much hair any more and it feels great. It doesn't look half bad either. Actually, without coming off as being conceited it looks pretty damn good compared to having a little bit of hair on my head and not knowing what to do with it. At the very least I look like a triathlete now.
Thanks for reading my blog. I keep finding out more and more people actually read this. It's nice to know. I do mostly for myself to keep track of my training but it's nice to know other people are interested.
Listening to: August Burns Red's new CD... Oh man it's crazy.
Feeling: Lighter
7.05.2007
I'm running on empty
Hard week. Started with strength and speed work on Monday, then running and swimming on Tuesday. A 50 miler on the bike yesterday, and then master's practice tonight. Lots of hard work. It feels great. I'm wiped out though. I don't think I've been eating right. I'm getting that feeling that I used to get when I was having calorie problems. Drained, empty. Tomorrow will be an off day. I might hit the gym in the morning for some weights, but no endurance related training. I don't think I could do it and then expect to keep up with the team on the Saturday morning group ride.
One of the things that I find interesting about this sport, and one of the reasons I firmly believe it can sometimes be an addiction, is that you spend most of your time wiped out, tired, sore and busy, but for some reason we all wake up and do it again. You would think that at some point we'd realize that maybe it'd just be easier to not do it. It'd sure be easier to stay at home Saturday mornings and watch TV with a cup of coffee and a bowl of cereal. It really takes a certain kind of person to get into this sport. It takes a lot out of you, but it's all you want to do.
So about the swim workout tonight. I don't even remember what we did. It was 2000 meters, I know that. Some stroke work, some sprints. I didn't have a Cliff bar before like I usually do so I wasn't moving too fast. Well, it didn't feel like it. Most of my 100's were around 1:30ish which is pretty good for me. If I'm moving 1:10-1:20 is a good pace for me so I'll take 1:30 considering the week of training I've had.
Tomorrow, Thai food with one of my pals. Then grilling something serious. I'll be ready come Saturday morning for the 60 mile group ride. Weight room in the morning maybe, probably not. I need a break.
Listening to: Pharoahe Monch - Desire
Feeling: I can't feel anything
One of the things that I find interesting about this sport, and one of the reasons I firmly believe it can sometimes be an addiction, is that you spend most of your time wiped out, tired, sore and busy, but for some reason we all wake up and do it again. You would think that at some point we'd realize that maybe it'd just be easier to not do it. It'd sure be easier to stay at home Saturday mornings and watch TV with a cup of coffee and a bowl of cereal. It really takes a certain kind of person to get into this sport. It takes a lot out of you, but it's all you want to do.
So about the swim workout tonight. I don't even remember what we did. It was 2000 meters, I know that. Some stroke work, some sprints. I didn't have a Cliff bar before like I usually do so I wasn't moving too fast. Well, it didn't feel like it. Most of my 100's were around 1:30ish which is pretty good for me. If I'm moving 1:10-1:20 is a good pace for me so I'll take 1:30 considering the week of training I've had.
Tomorrow, Thai food with one of my pals. Then grilling something serious. I'll be ready come Saturday morning for the 60 mile group ride. Weight room in the morning maybe, probably not. I need a break.
Listening to: Pharoahe Monch - Desire
Feeling: I can't feel anything
7.04.2007
And another one
After last nights epic workout which involved being kicked out of the pool, there was no other choice than to somehow fit a lengthy bike ride in today. It's the fourth of July, what better way to celebrate our countries independence than a 50 mile bike ride. So that was the plan. 50 miles, easy, aero position consistent. My plan for hydration was to drink every 15 minutes and have a gel every 45. This seemed to workout well, and in fact I didn't even need to have the last gel. During the race I'll probably do 3 gels and possibly four on the bike just to be sure I have enough for the run. Not much else to say about the workout, just a nice long ride with some practice in staying in the aerobars for 50 miles which wasn't the most comfortable, but the second I unclipped everything went back to normal.
50 miles at 19 mph average. The average speed was significantly lower than usual but speed was not the point of the ride. After last nights running and swimming it would have been pointless to go all out considering the status of my legs. This was also the first time I have done this ride on the tri bike so it was a big change from the road bike. The hills were a lot less comfortable, but the straights were faster and smoother.
I tried using Hammer Heed today instead of Cytomax. I liked it, it wasn't nearly as sweet. Honestly, it was pretty disgusting taste wise because the taste was very water down. But that was great because the one thing I hate about Cytomax is that it's so sweet and in hot weather and over long periods of time it can be rough on the stomach. I think I'll probably start using Heed instead of Cytomax just to keep my stomach happy. The only problem was that since the taste was so water down it made the gels taste like a pound of sugar. I almost threw up after the first gel, not a pleasant taste. Oh yeahh, I almost forgot, I bought the Profile Design Aero Bottle yesterday. It was a huge difference having the water bottle up at my aerobars, so instead of reaching behind me to drink, all I had to do was lower my head. It made keeping up with my hydration schedule a lot easier.
Great ride. Time to shower and study for awhile.
Listening to: Scarlet again
Feeling: Sticky
50 miles at 19 mph average. The average speed was significantly lower than usual but speed was not the point of the ride. After last nights running and swimming it would have been pointless to go all out considering the status of my legs. This was also the first time I have done this ride on the tri bike so it was a big change from the road bike. The hills were a lot less comfortable, but the straights were faster and smoother.
I tried using Hammer Heed today instead of Cytomax. I liked it, it wasn't nearly as sweet. Honestly, it was pretty disgusting taste wise because the taste was very water down. But that was great because the one thing I hate about Cytomax is that it's so sweet and in hot weather and over long periods of time it can be rough on the stomach. I think I'll probably start using Heed instead of Cytomax just to keep my stomach happy. The only problem was that since the taste was so water down it made the gels taste like a pound of sugar. I almost threw up after the first gel, not a pleasant taste. Oh yeahh, I almost forgot, I bought the Profile Design Aero Bottle yesterday. It was a huge difference having the water bottle up at my aerobars, so instead of reaching behind me to drink, all I had to do was lower my head. It made keeping up with my hydration schedule a lot easier.
Great ride. Time to shower and study for awhile.
Listening to: Scarlet again
Feeling: Sticky
Another brick workout for the record books...
Man oh man do I feel blessed. Now that I've gotten over the cold that I got hit with last week, I'm starting to get back into training mode and I have had some great workouts this week. Last nights speed work really wore me out. I was very sore this morning and was very sore again tonight.
Tonight the idea was to swim and then run, but it ended up getting switched around, again, just like last time. No problem. The original plan was to run a fast paced 3 miles. It ended up being a fast paced 8 miles. That's what happens when you workout with your best friend/closest competitor. The interesting part was that even though we were keeping a fast pace I could defineatly feel a rhythm. I really don't think I could rely on my leg strength to keep me going for 13 miles, but more so my ability to find that rhythm and keep it there.
After running for almost an hour we wandered back to the pool. Since last night was a speed workout tonight was going to be more distance oriented. As soon as I started warming up, I could feel every muscle in my body aching and creaking. It was interesting because it was the first time that I noticed how much certain muscles are used for swimming. After warm ups everything was feeling better. I can say with certainty that my pace was less than desirable but the idea was distance, not pace. We wanted to do 2000 meters in addition to our warmup but because of the time we had to cut the workout short and in an effort to maximize our time we tried to squeeze in some 50's from last night. Here's the layout...
3x200 Warmup (Long slow pace)
4x250 Consistent pace
2xSet from last night (4x50 + 2x25)
1x50 Cooldown (I had to haggle with the lifeguard to get this one in)
Total distance was just under 2000 meters. Stupid YMCA closing early. It was probably a good thing considering last nights workout and the bike workout planned for tomorrow (54 miler) hopefully with a little bit of running.
More tomorrow, time to sleep.
Best quote of the night: "Some people close bars, we close pools."
Listening to: Scarlet
Feeling: Sleepy
Tonight the idea was to swim and then run, but it ended up getting switched around, again, just like last time. No problem. The original plan was to run a fast paced 3 miles. It ended up being a fast paced 8 miles. That's what happens when you workout with your best friend/closest competitor. The interesting part was that even though we were keeping a fast pace I could defineatly feel a rhythm. I really don't think I could rely on my leg strength to keep me going for 13 miles, but more so my ability to find that rhythm and keep it there.
After running for almost an hour we wandered back to the pool. Since last night was a speed workout tonight was going to be more distance oriented. As soon as I started warming up, I could feel every muscle in my body aching and creaking. It was interesting because it was the first time that I noticed how much certain muscles are used for swimming. After warm ups everything was feeling better. I can say with certainty that my pace was less than desirable but the idea was distance, not pace. We wanted to do 2000 meters in addition to our warmup but because of the time we had to cut the workout short and in an effort to maximize our time we tried to squeeze in some 50's from last night. Here's the layout...
3x200 Warmup (Long slow pace)
4x250 Consistent pace
2xSet from last night (4x50 + 2x25)
1x50 Cooldown (I had to haggle with the lifeguard to get this one in)
Total distance was just under 2000 meters. Stupid YMCA closing early. It was probably a good thing considering last nights workout and the bike workout planned for tomorrow (54 miler) hopefully with a little bit of running.
More tomorrow, time to sleep.
Best quote of the night: "Some people close bars, we close pools."
Listening to: Scarlet
Feeling: Sleepy
7.03.2007
Oh the tragedy
I am sore. It took everything I had to get out of bed this morning. Apparently the workout was successful last night. I try not to drink coffee to regularly but I think today will have to be a coffee day. Lots to do at work too.
Listening to: Etn.fm trance radio station
Feeling: Sore but smiling
Listening to: Etn.fm trance radio station
Feeling: Sore but smiling
7.02.2007
Speed work/Strength training
So after yesterday's pleasantly surprising performance I decided to change things up a bit and do some anaerobic work. It turned out to be an awesome workout. As I mentioned in a previous post I really wanted to spend some time during the off season in the weight room working on my muscle endurance and toning up so I don't wither away. I also really wanted to work on my pace in the water. I'm comfortable with doing long distances, I just need to do them faster now. With all of this in mind I wanted to try doing some weights followed by a fast swim workout focusing on short distances at a really quick pace.
The goal in the weight room was to hit all of the major muscle groups (back, chest, biceps, shoulders, triceps, abs) and do no less than 12 reps for each set and 4 sets for each muscle group. This type of workout helps with muscle endurance as opposed to mass building. So here's the workout.
4x15 Fly on cable machine (10 push ups between each set)
4x15 Reverse fly
4x15 Leg lifts using pull up bar (4-6 pull ups in between each set)
4x15 Curls followed immediately by 12 military press using dumbbells (15 side bends using dumbbell both sides in between sets)
4x15 Dips (25 flutter kicks in between each set)
The goal for the next workout (either Wednesday of Thursday) will be to do the same type of workout but different exercises. Weight for these exercises was fairly conservative. Considering this was my first time in the gym for awhile I didn't want to over do it and pull any muscles. I can tell already I'll probably be feeling it in the morning. Now for the swim workout... this is where it got fun. Just to make it easier to see what I actually did I'll tell you what the set was first.
Set:
4x50 sprint (<10 second rest in between each)
2x25 burnout (<10 second rest in between each)
4x200 Warmup. Slow, long, focus on form and being relaxed on the recovery.
3xSet ~1 minute rest in between each set.
1x200 Easy medium pace focusing on being long.
3xSet ~1minute rest in between each set.
1x100 Cooldown. Really slow and easy.
Total distance: 2600 tiring yards.
This workout was great! I could feel all of my muscles burning. It was interesting to feel the difference in the long distance workouts that I've been getting accustomed to versus this short fast workout. I think I'll make this a Monday tradition and see how it goes for my overall swim times. My goal is to consistently swim a 1:10 100 meter. I'm in the 1:20 range but it's not consistent. A 1:10 might be a bit much but I think it will come. I'm starting to feel at home in the water.
Group ride this Wed with the team. Running tomorrow morning maybe, but def Masters practice tomorrow night and then running afterwards if no running in the morning. Really tired, sore muscles. Going to bed.
Listening to: Silence
Feeling: Tired
The goal in the weight room was to hit all of the major muscle groups (back, chest, biceps, shoulders, triceps, abs) and do no less than 12 reps for each set and 4 sets for each muscle group. This type of workout helps with muscle endurance as opposed to mass building. So here's the workout.
4x15 Fly on cable machine (10 push ups between each set)
4x15 Reverse fly
4x15 Leg lifts using pull up bar (4-6 pull ups in between each set)
4x15 Curls followed immediately by 12 military press using dumbbells (15 side bends using dumbbell both sides in between sets)
4x15 Dips (25 flutter kicks in between each set)
The goal for the next workout (either Wednesday of Thursday) will be to do the same type of workout but different exercises. Weight for these exercises was fairly conservative. Considering this was my first time in the gym for awhile I didn't want to over do it and pull any muscles. I can tell already I'll probably be feeling it in the morning. Now for the swim workout... this is where it got fun. Just to make it easier to see what I actually did I'll tell you what the set was first.
Set:
4x50 sprint (<10 second rest in between each)
2x25 burnout (<10 second rest in between each)
4x200 Warmup. Slow, long, focus on form and being relaxed on the recovery.
3xSet ~1 minute rest in between each set.
1x200 Easy medium pace focusing on being long.
3xSet ~1minute rest in between each set.
1x100 Cooldown. Really slow and easy.
Total distance: 2600 tiring yards.
This workout was great! I could feel all of my muscles burning. It was interesting to feel the difference in the long distance workouts that I've been getting accustomed to versus this short fast workout. I think I'll make this a Monday tradition and see how it goes for my overall swim times. My goal is to consistently swim a 1:10 100 meter. I'm in the 1:20 range but it's not consistent. A 1:10 might be a bit much but I think it will come. I'm starting to feel at home in the water.
Group ride this Wed with the team. Running tomorrow morning maybe, but def Masters practice tomorrow night and then running afterwards if no running in the morning. Really tired, sore muscles. Going to bed.
Listening to: Silence
Feeling: Tired
7.01.2007
A good day for a race...
Today was the day. It was the first race that I have ever ran that was sunny. Out of the 6 or so races I've done it's been overcast at the very least and raining at a few. It was the I Love The Tavern race, sponsored by a local restaurant named (you guessed it) The Tavern. It was a 750 meter swim, 18.8 mile bike and 5k run. Nothing out of the ordinary. As you can see from the picture, it was beautiful out.
The water was a wonderful 84 degrees, warmer than some showers I've taken. It was an in water start, so we treaded water for no more than a minute before the loud cannon went off. It honestly felt like we were swimming against the current the entire time. I managed to come out of the water in a decent time. Nothing special, but fast enough.
Once on the bike everything felt great. I was in the saddle and was right at home. There were some pretty beastly hills on the course. For the first time ever... I had to use my small chain ring. Sure sure, I've used it before just to make sure it works, but this time I actually needed it. All I could think to myself was you better get up this hill. I felt better on the way back when I saw a group of 20 people struggling their way up the hill just like I had. I ended up averaging 21.5 mph which was pretty decent considering the hills. The winner averaged 22.4 so I was sort of close behind.
After a good transition off the bike my legs felt surprisingly good, much better than usual. Maybe it's because of the added distance I've been doing lately. Either way I'll take it. The run was on trails and was probably the most fun run I've done in quite some time. I ended up averaging just over 7 minutes per mile which I'm very happy with considering my usual struggle with the run.
So... here's the exciting part. My total time of 1:33:25 was good for 1st in my age group and 31st overall (out of some 500 people). I was so blown away that I had done so well. Happiness couldn't describe my feelings. All the hard work had paid off, and the illness hadn't ruined too much.
Now that I have a sweet mug to prove that I won my age group it's time to get back on the distance training. I'll probably do some long medium intensity workouts this week just to get back into it.
Next race: 3sports Sprint
Game plan: Race as hard and as fast as possible.
Thanks for reading. I'm going to have some coffee and something unhealthy.
Listening to: Circa Survive
Feeling: Awesome
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