big miles + gorgeous weather=Good weekend

Here in the good ole state of Nevada, more specifically Las Vegas the weather has been gorgeous. No wind, light breeze, and sunny. Start out the training with sleeves and finish slightly warm. Here is how things went since Wednesday.

Thursday-long swim, 2500 meters. 250 meter splits (5 laps) 5:46, 6:00, 6:03, 6:04, 6:10, 6:12, 6:06, 6:10, 6:13, and 6:24. 1:01:13 total.....Ave 6:07. Longer than the race distance, very comfortable with that pace and more consistent. Felt good.

Friday-rest

Saturday-Brick bike/run. 51.03 miles in 3:37, 9:48 T1, and run 7.14 miles in 1:24. Total 5:11:56. I never thought I would ride from my house to boulder city. I even took the long way home to make sure I found some hills to climb. I felt great on the bike. No back pain, no fatigue. T1 took a lot longer than I normally would have. The run got very hot. I felt strong and converted to running legs in a about 1.5 to 2 miles. My longest run after a ride that distance. I feel ready. I am anxious for it to be here.

Sunday (today)-Long run, 10 miles. I would have liked to go a little longer but the way the schedule has gone it wasn't in the cards. I will settle for a 68 miles this weekend. There are no time results as there were some technical difficulties. I was sore and tired but got them in.

Im ready, lets do this already. I have one more brick next weekend a swim and a bike. Hopefully the weather will stay consistent and mild. I have a low to moderate week and begin a slight taper. QUOTE:

A nickel ain't worth a dime anymore.

Yogi Berra

Just thought I would mix it up.

--SPECIAL--Midweek post

My first midweek post in a while and to what do i owe the pleasure? Today marks the one year anniversary of starting this blog. This diary of my training and my journey to become the best I can be. Here is last years post.

Since that post I have since significantly upgraded my bike. In fact the guy at the bike shop told me I started my training on a small heavy rock. Wow great description. I still have dreams of Kona but now I have a lot more of an idea of what it would take to get there. This year I did get to ride about 20-25 miles on Queen K. To qualify for Kona you have to complete an IM event and basically win your age group. I am training for a 1/2 iron distance and I am not sure if I even want to double the distance. The progression I have placed in front of myself before I think of an Ironman are (after the 1/2 iron distance): a 1/2 marathon completed in less than 2 hours and full marathon. Since the IM events sell out very soon after registration opens you have to plan a year in advance for one. I have some soul searching to do if that is something I want to do. The personal commitment to that is phenomenal. My wife says she is supportive of that but when it comes down to it will she really be in to it?

I laughed when I read the line "I completed my long swim of 500 m in 24 min or so." Now I can do 500 m in 10 minutes without batting an eye. In fact I have swam as my longest swim 2500 and it was open water too. WOW. Today I rode 30ish miles and I didnt track time. I felt awesome. I rode the "anthem loop." It is 3 very good climbs and 3 fast descents. 6 months ago I wouldnt have been able to climb it and today It was no problem. Crazy how far I have come in a year.

So what have I done this year? I ran 3 1/2 marathons, including my PR of 2:04 (my first ever 1/2 was 2:30). Las Vegas, Santa Barbara, and Disneyland. I have completed 3 triathlons. 1 sprint and 2 olympics. Tritonman, Rage, and Las Vegas Triathlon. I am very close to my first 1/2 Iron distance in a few weeks. I have PR'd in 5K in 25:20 (I think.)

So what are future goals? I have been thinking a lot about this and I think my triathlon future depends on Silverman. It is the biggest race in NV and it is very challenging. I have thought about may be doing some speed work and going fast in some sprints. For my running goals I have signed up for the Rock n Roll Las Vegas 1/2 marathon. Hopefully my sub 2 hour performance. I considered using the running training for silverman as overlap for the Phoenix marathon but it was too much. I think I am going to take a break after silverman from swimming and cycling but continue to run and dovetail into a marathon program. My goal is now the LA Marathon in March. I dont think I can go without riding and swimming because they are a part of me now, but I also do not know where the training will go. QUOTE:

“Our ambition should be to rule ourselves, the true kingdom for each one of us; and true progress is to know more, and be more, and to do more.”

Oscar Wilde (Irish Poet, Novelist, Dramatist and Critic, 1854-1900)

Yes I did do more.

2 more working weekends until the big race..

2 weeks in a row without a midweek entry. Last week was family time and this week was sick (oh and there was that dodger game too). Sorry but the training is going well. My last few weeks have been strange. I am putting in the time and effort and I am still a little ambivalent towards the training. It is long, slow, and hard. I was wondering too if somewhere in my mind I was expecting it to be easy. I have this way of gaining success and continuing to look up. Compare myself to people who are fitter and more experienced than me and checking my progress to how they perform. It is not fair to me to do that. I cannot help it I want to be the best I can be. Here is how my week went:

Monday-Rest
Tuesday-Easy run. 3 miles done before softball, then softball. Easy, no watch, just run.
Wednesday-I wanted to do something new. So the plan was a brick brick. I wanted to do 8 mile bike, 2 mile run X 2. I wanted to go as fast as I can on each with fast transitions. Work those quads very fast. My bike on the first leg was 32:48, T1 4:35, and run 17:35.....total 54:59. What was unfortunate was I used my stop watch instead of the Garmin. I had 3 or so lights to wait at and having the automatic timer stop would have showed how truly fast I was. The second trip through the workout didn't happen. As the night went on I felt my head getting gooped up, my throat getting sore, and I thought I was starting to run a fever. Umm I think I will stop here.
Thursday- I had 2500 meter swim planned. SICK.
Friday-Rest.
Saturday-Long bike. Feeling about 95% recovered i wondered if working long would be a bad idea. I actually felt better as the ride went on. Good idea. I went 60.24 miles in 4:10:49. I got off the bike 3 times to stretch my back. Good ole pressups. I still averaged 14.4 mph. Not that fast but I will take it. This is my longest ride to date. I wanted to go very long and I didn't want to ride those damn hills again. I rode somewhere different. My legs felt strong and fresh. No fatigue, no pain. My back never hurt like last week but did get stiff and tired. I guess the core strengthening is helping. I should do that more. Overall, I am very happy with my ride. Funny note: I burned approximately 4167 calories.
Sunday (today)-Long run. SCRATCH THAT. Long swim. SInce I skipped my swim on Thursday and as I analyzed the rest of my training I thought may be I need a long swim more than I need a long run. Including this race it will be 6th half marathon and the water temperature is definitely cold enough for a wet suit. How about if I go long in an open swim? I will say about 2300-2500 yards or so (it isn't exactly marked) in 56:25. My 2000 meter split was 45 min or so. No fatigue no soreness (except for wet suit burn on my neck). I felt great. I got into a rhythm and felt strong. I definitely felt like I could do a lot more after that swim. After yesterdays ride could I so more after that? hmmm it would have been tough. Very happy with my swim right now.

I feel ready. Can I do it all in 1 day? That is the ultimate question. I suppose that is triathlon at its core. All 3 back-to-back-back. I have swam longer than race distance, I have biked longer than race distance, and I have ran this run distance many many times. I have had some long bricks and i still have some longer ones too. My mind is active. Up until Wednesday night, I haven't been sleeping very well. I think about the race all the time. It is going to be a huge thing for me. I am curious to see what I feel during and after this race. QUOTE:

“A single event can awaken within us a stranger totally unknown to us. To live is to be slowly born.”
Antoine de Saint-French Pilot, Writer, and Author

I think this is what I am feeling lately....the stranger within me growing.....

Im thinking about that roller coaster....

and I am indifferent. I should be excited but for some reason I am not. I am definatly not seeking comments. This is a training diary and this is the place I put things that others do not get to hear. I have had a big week personally and training. Again training blog. Here is how my week went:

Monday rest
Tuesday-Longest swim to date. 2250 meters (45 laps) in 56:12. Here are my 250 meter splits. 5:48, 6:00, 6:18, 6:20, 6:14, 6:16, 6:16, 6:26, and 6:37. Ave 6:15. I am proud of this swim. I am getting better at my pacing and a pool isnt a great place to have that. I felt fine...no fatigue or trouble. As I get closer to the race the only swimming related issues are water temperature and wet suit. I have swam a lot this year in cold condition. I realize now how crazy I was to get in the water in Jan/Feb this year. At the end of the day I am prepared for the swim.
Wednesday-Easy 4 mile run. 37:52 ave 9:28.
Thursday-Hill repeats on the bike. 27.59 miles in 1:49. I went over the end of the race course and some neighboring hills. I attacked all of them. I got after these hills. I am climbing so much better. The last 10 miles of the race course are going to be rather easy. I used to struggle with these hills and now they are nothing compared to Northshore or the river mountain loop trail.
Friday-REST
Saturday-Longest brick to date. Bike/run. 42.33 mile bike followed by a 5 mile run. All bike miles were on the race course. That means hills, hills, and hills. I attacked and battled like I am going to have to come race day. I did not climd the sisters again. I thought about it during the bike and run but may be I should just walk them on race day anyway. Here I have tried these hills many many times and I am not able to climb them. 1 time on the first of the three I climbed it but I am not optimistic . If I am going to walk them anyway how about just save the legs and walk it from the beginning? It sure feels like chicken shit thing to do but I thought I would be climbing them by now. The Run was VERY hilly. Not race course but steeper hills than the race course. 5 easy miles to practice changing them biker legs for runner legs. Bike took 3:10 min followed by a run of 57:40. 4 hours 10 min total with slow transition. My legs were not that tired. Musculoskeletally speaking my lower back was the limiting factor. I need to hit some back/pelvic stability exercises hard this week.
Sunday (today)-Long run. I was looking for a run of approximately 1 hour 30 min to 1 hour 45 min and roughly 10 miles. Here is what I got. 1:46, 9.29 miles. VERY VERY steep hills, not one flat surface. i had many hills remind me of a race I did in Palos Verdes, CA. Gnarley. Grind it out. I am sore and tired. My calf is most sore. The north sister was included on my run today.

So why indifferent about a successful week of training? I am just sore and tired and this many miles are lonely. If I had a training partner and I didnt need to do both days back to back. May be I would be pumped. I believe that I am ready for the race and I am not sure if this distance is my max. It sure feels like it. I am doing things weekly that I never thought I would do and I am pounding things out but do I want to anymore? Im sure this is a temporary mind set but as I work my ass off I wondering what the hell am I doing to myself? How bad do I really want this? its cold, its long, im tired, Im sore, my knee and calf hurts....what am I doing to myself? To answer your question Hiedi Silverman Half Iron distance Nov 6, 2009.

2 more long weeks, then taper, then race and kick this races ass. then what? I am thinking about that a lot. What will I attempt after this race?

The drops of rain make a hole in the stone not by violence but by oft falling. ~Lucretius

I know that I am busting out of the old me one drop at time but the way i feel right now ....SUCKS

Mental Toughness Training continues....

Fridays workout was a long swim. Since I am most worried about the bike I have cut down the number of swims I get a week, Long swim in 50:02. Just shy of 2 min faster but not my fastest. Here are the 8 X 250 (2000) meter splits: 5:52, 5:57, 6:03, 6:15, 6:33, 6:38, 6:25, and 6:14. No real trouble. I started to get a little bored and less enthusiastic. Then I was able to pick it up. I am going to start picking up the distance on these long swims.
Saturday-Long run. 8 miles. in 1:18:56 an ave. of 9:50 on the Silverman course. Lovely hills. Actually just short of brutal hills. Here are my splits: 9:04 (downhill start), 9:54, 10:19 (350 foot elevation change about 9-10% grade), 9:46, 10:08, 10:36 on another hill, 9:25 down, and 9:40. I felt very strong. No walking at all. I usually do not do hills this well. I am pleased.

Sunday (today)-Long bike. I found out yesterday late that there will be a group of riders doing the entire Silverman course from start to finish sponsored by the Las Vegas Triathlon Club. I wanted 40 some miles today ended up with 31 in 2:48:09. Why so slow you might ask? 10.9 mph ave. to be exact....WIND. Not just any wind but the kind of wind that picks up houses and throws them about. Some reports say over 75 mph gusts. Through the canyons that lie near the lake that is very, very dangerous. Not only is it a 1176 elevation gain for this bike course there was those gusts. A HEADWIND. Absolutely brutal. My ride was slow, hard, and miserable and I am proud of it. I grinded that baby out today. I passed people on this stretch of road who had very nice aero tri bikes and apparently in better shape than me. Passed em. I also got my hooks in on them sisters. I climbed the first one. In case you don't remember the sisters are a cycling legend to local riders as a bitch to climb. 15, 16 and 19% grades respectively. Finally got the top of the first one earned the decent, the second one got 3/4 the way up and pooped out. It is longest of the three. The third one I got about 5/8s up. Then I grounded out the rest of a slight uphill that seems to keep going and going. GRIND IT, GRIND IT OUT. That was todays mantra. No cramping, no real pain except my back was sore. Also, on lakeshore drive I did reach my maximum speed on a bike at 36.9 mph.

As I trained this week I thought about one main topic. Homeostasis. That is maintain balance. Although I am happy with my training, I will not let it get too exciting. As for the last few challenging weeks I did not let get me down. Basically do not let the good times be too high or let the down times too low. I think the less experience you have, you ride that roller coaster. I want it to be flat. My best friends Karl and Andi did quite well at the Twin Cities Marathon today. Read Karls blog for details...love those guys! Now I must get back to dexter....I love that show. QUOTE:

Homeostatic fear shows up regardless of whether the change is good or bad, wise or foolhardy. The intensity of fear and resistance is related to the size and pace of the change, not to the quality (good, bad, wise, unwise) of the change.

Good changes...good changes

building back up...

Oh man it feels good to get some quality work in. I am looking forward to this weekend. No musculoskeletal issues to report for the first time in a month. Here is how the week went.

Monday-rest
Tuesday-Recovery run of 3 miles in 29:00 or so. Slow and easy pace, concentrated on form and having fun. Softball at night, no problems.
Wednesday-Bike/hills. I was shooting for 25 miles but it got very dark and very windy. I only got 19 in. POUNDED on some hills. I went back to the perfect hill and rode that baby 5 times, in a bigger gear than what is comfortable and progressively went a longer distance. I felt great.
Thursday (today)-Run. Had a strong 5 miles run tonight. Beautiful weather, around 78 degrees. I could have gone a lot longer. No pain, no fatigue, and lots of fun. My ipod even died mid run and I wasnt fazed. Been a long time since I have had a run worth posting mile splits so here they are: 9:26, 9:38, 9:24, 9:30, and 9:24. Avg pace of 9:29 in 47:25. Not my fastest or anything but feels like I getting back on the score board. The last 2 miles are up hill and I even attacked a bit. I tried not to go way too hard but I really wanted to. I am gonna ease into it.

Friday-long swim, saturday long run of 8 miles, and sunday a long ride of 40ish. I cant wait.

“What seems to us as bitter trials are often blessings in disguise”

Oscar Wilde (Irish Poet, Novelist, Dramatist and Critic, 1854-1900)

aint that the truth....