Monday, November 24, 2008

big 11 miler

I did better with pacing yesterday during my big 11 are my mile times....
9:53 ( a little fast)
10:26(slight uphill)
10:02 (slight downhill)
10:02 (slight downhill)
9:58 (downhill)
10:10 (slight uphill)
10:18 (UPHILL)
11:40 (UPHILL)
12:29 (pooped....big uphill)
so I did better with my pacing. My legs got tired on a downhill and then couldnt answer the uphill challenge for the rest. The good news is I went 11 miles and for about 7 of them I was on pace. I hope I can keep it up for the race. The good news is my time for this 11 compared to my time for disneyland (3-4 months ago) was 15 min faster. WOW.....

I swam today. 25 laps in 40 minutes. I couldnt get my flip turn in. Water in my nose and ears messed with my head and breathing. In case you think in meters that is 1250 meters. A sprint is 500-600 depending on the race. I cant wait for a ready.

A THOUGHT: Is it possible non-fat chocolate milk has the same physiological response as gatorade? I read that in a few unrelated amongst yourselves.

Sunday, November 16, 2008

INexperience rears its ugly head

ok here are my mile splits from my run today.....

10:13 (10K of 58 minutes and some change)

Did I go out a little fast? LOL...WOW...Karl I am sure your laughing. I have a good mile time on Saturday which gives me info on whether or not I am on pace for my goal at Vegas. Im more than on pace I just dont know what to do with it....LOL. After reanalyzing the info provided my VDot I am going about this long run all wrong. I need to slow down a bit. Turn it on for the race. Funny....

My dad is running his mile time trial to find his pace on Tuesday. Then we will see where him and I are in preparation for Vegas. We want to pull each other to sub 2:10.

Watched the Ironman lake placid, NY this morning and I am pumped for the next push to multisporting. Also had a very encouraging conversation with my wife about the whole thing too. Full speed ahead after Vegas. After Vegas we will begin an official program to get ready for a spint. Where she goes from there she doesnt know. Im looking forward to 2009 even more fit than 2008.

Saturday, November 15, 2008


vdot equivalents
1600 m7:49
3000 m15:28
3200 m16:34
2 mi16:40
5000 m26:31
5 mi43:43
10 k55:04
15 k1:24:51
10 mi1:31:27

You may also enter vdot value directly.


mile 1600m 1200m 1000 800 400 200
Easy/Long E/L 11:06 11:02
Marathon M 9:36 9:33
Threshold T 8:58 8:55
Interval I 8:17 8:14 6:11 5:09 4:07 2:04
Repetition R

3:57 1:57 58

This table shows the recommended running training paces for someone with a current vdot of 35.73. For more information about the types of training referenced, see here.

These values are derived from Daniels' Running Formula, 2nd edition. Note that the new E/L paces are

Thursday, November 13, 2008

a little lazy....

This weekends softball tournament took it out of me. We did ok, 3-2 but it took its toll. I got my run in on Sunday but it was miserable. Wind, cold...I was tired and very sore. I didn't nourish either so I was hungry. I did the same run as last week but in reverse I knew I didnt have the hills in me. Chose sleep on monday am instead of long swim, and julie and I talked ourselves out of recovery run in lieu of dinner and a movie no tuesday (madagascar 2....really funny.) Rest again on wednessday, but run today. 3.14 miles in 30 min with a couple of hills. My plan is saturday to do a time trial of 1 mile and plug it into a formula that will give me an idea if I am ready to keep my goal pace at Vegas. Softball tonight, my last week for a while.

1/2 of my "followers" require some definitions and I hope this helps if it doesnt let me know.
Sprint triathlon=0.5 miles swim, 12 mile bike, and 5K (3.1 miles)
olympic distance= 0.75 mie swim, 25 mile bike, and 10K
1/2 iron man or silverman= 1.2 mile swim, 56 mile bike, and 1/2 marathon 13.1 miles
full iron man or silverman=2.2 mile swim, 112 mile bike, and full marathon 26.2 mile run
silver man vs. iron man is the same as coke and pepsi
intervals are a speed workout designed to work at a hard pace for shorter times but slowly build the amount of times you go faster
hope that helps stevo......

The silverman of nevada was here this weekend and is was rough. My goal was shaken since it will be grueling. The swim was postponed an hour and a half for wind and rain. The lake was very very choppy. The ride was cold, wet, and windy....most cant prepare for that. Utter misery. What they will have to be sure of is training for hills on that bike. Boy narley hills and lots of them. Winds through henderson via prominant hills. The run a 13.1 mile loop around the GVR/Multigenerational center. if you did the full-2 times around. Very steep hills. I want to run them myslf to put the garmin (my GPS watch aka my virtual partner) to work and figure the hill details. I realized that my times and expectations cant be with the top amatuers (yes there are pros there) but with my fellow clydesdales. A clydesdale is a racer over 200 pounds and they have a special category for us since we cant compete wtih the little guys of the world. The clydesdale winner will race a sub 6 hour 1/2 silverman (5:55 to be exact). He swam for 40 min, bike for 3;20, and ran a 1:30 min 1/2 marathon with transitions in between. Some 45 min to an hour behind the overall winner. Now I will be happy to finish...Just to DO it.

Tuesday, November 4, 2008


Mondays swim was ok....16 laps in 30 min. Roughly a 1/2 mile. I am nearly ready for a sprint. Some fellow sprinters tell me I am ready. I ran across an easy sprint called the turkey tri and I think I could do it. My problem is its too close to vegas. At vegas I have a goal in mind sub 2:10 and possibly 2:05. So cooler heads may prevail and concentrate on vegas. There wont be enough recovery time for the 1/2 marathon. Nice and easy recovery run this a.m.. Softball tonight...may be spin class tomarrow...dunno.

Saturday, November 1, 2008

What a week...

Since my last entry I have been up to a lot. Last saturdays ride didnt turn out to be that much since Julie is focused on the Vegas run than multisporting. So a nice and easy 2 miles to the gym for an easy swim and 2 miles back.

Sunday-A long run of 8 miles. Slow since Julie and I are working out some wrinkles in our "training." But logged the miles.
Monday-Long swim.....600 meters in 24:51 and I performed 21/2 laps without stopping. The technique is coming along and I am feeling more comfortable in the water. Later that night recovery run of 3 miles in 29 min. Funny how I hardly sweat and no real challenge to a 3 miler. That used to be a long run for me.
Tuesday-No cardio only softball
Wednesday-Intervals.....boy what a challenge they are. Warm-up 1 mile...5 intervals of 2 min on/ 2 min off finish off with close to a mile. A total of 4 miles (3.88 to be exact) with an ave pace per interval as 8:01/mi, 8:33/mi, 9:35/mi (up hill), 9:45/mi (up a steeper hill), 8:55/mi......burned 791 calories total. Whew...legs pooped...cardiovascular system not threatened.
Thursday-Funny story....Julie and I decided to sleep in and wait till friday for training run.
Friday-(according to my virtual partner) 4.1 mile out ant back. up hill 2 miles, back down hill 2 miles. Total time 39:58. Mile times 9:43, 10:19, 9:41, 9:26, and 47 sec for that last tenth. Need to set the watch to stop when I stop at traffic lights. Had a long stop during that 2nd mile and screwed up my speed numbers. although slight; a negative split.
Saturday: The red rock loop on a bike. I had the opportunity to pick the brain of a more experienced rider named Jake. He took my out to red rock and we played with changing gears and climbs. Boy they were some climbs. Again the cardio was legs not so much. I walked a good part of the hardest climb because I physically couldnt push my legs. I dont have clips and that may not be good for force transfer. When I am ready I am going to take Jake back out there and hang with him.
I had a watch issue and it only recorded 11.13 miles of the over 13 mile journey. I did reach my max speed on a bicycle for me at 27 miles/hr. Pretty scary. A georgous ride with quite a challenge. Afterall I did experience a 12% grade up hill. OUCH. Here is a link to check out some of the ride details.

long run tomarrow....long swim on of the week to be determined by collection of forces that is sat/sun/mon....

I have thought of this for the last week. I am drawing my line in the sand. 1/2 iron man distance is my goal at next years Silver man. (this years is next weekend and I will be there to witness) Whats a 1/2? a 1.2 mile swim....56 mile bike.....and 13.1 mile run. In order to get ready I want to 2 olympic....and then the half at silverman. Check out for details. Whew im pooped.