Sunday, July 31, 2011

I have some BIG news and some not so good news...

The good news?  I have agreed to become an assistant coach at UNLV.  I am the assistant cross country and distance coach.  I am absolutely fired up to join my alma mater as a coach.  I have not signed paperwork yet so it is not 100% but pretty close.  I will be assisting Khadevis Robinson.  He is a Four-time USA Outdoor Champion ('99, '05, '06, '07); Four-time USA Indoor champion ('99, '06, '08, 09); 1998 NCAA Outdoor champion; Four-time USA Outdoor runner-up ('02, '03, '04, 09), so he can run. Not to mention he is also a motivational speaker.  He is representing the USA in the 800M at worlds.  I am so excited to be a part of the coaching staff that will turn around Rebel track and field.   My role will be to take care of practice, assist with traveling, and insert my experience as an expert in efficient running when needed.  I will get to run with ladies and, hopefully, that will transform my running.  I will learn a lot from KD.  Here is his website here.

The Not so good news?  I most likely am out for pumpkinman and possibly put my Ironman dreams on hold.  We (UNLV) have a race the same day.  I am not the "hey thanks for the job but I cannot do it that day" kind of guy.  I am committed to UNLV.  It also puts me on the clock for Las Vegas Marathon.  Running 5-6 days a week will no doubt help my running.  Running fitness will no doubt help my triathlon.  I am putting my work above my training.  I believe that I am awesome at working with runners and I feel like big things are coming.  Who knows what doors will open for me.  Here is how my week went:

Monday-Passed on workout to hang out with old buddy from college.
Tuesday-Training run 4 miles
Thursday-Training run 5.5 miles.
Saturday-Long bike.  Started out as a bike/run brick but everyone in the group nearly bonked on the bike.  40 miles including the gnarliest of hills.  The bike gained 3,000 feet.  It was all on the pumkinman course.  I committed to training with my partner and I will keep my word.  I just wont race.  My legs were done.  Crampy, tired, and wobbly.  It was overcast but still 100 degrees by 7:30.  It was rough.  I spilled my water bottle so I only had 1 bottle of water.  It was a character building training session.
Sunday-I flat out didnt feel like it today.  Long run scratched to sleep.  Quote:

"I felt pretty good to be quite honest. But again, That race was stacked. I'm in the race with the current world champion, the previous world champion, the Olympic champion, all of that. You don't know what these guys are going to do. I thought, 'I might have this, but I know someone is going to be coming' ... I was trying to maintain my speed. That is what I need ..."

I cannot wait to pick this guys brain.

Sunday, July 24, 2011

defying the recovery block?

I have been thinking about this block and wondering if I needed to recover.  The grand scheme of the training plan for this 1/2 iron calls for a recovery block.  Life, the schedule, and the elements had resulted in in me not so tired.  Life interfered again.  There isnt much going on right now but here is how my week went.

Monday-pool was full....strength and core only
Tuesday-Run 4.  Felt strong.  Got through it...
Wednesday-pushed an easy bike for some time with the wife.  Got food poisoning.  Horrible night, horrible next day.  Even called into work.  I never do that. bed.  Should have ran but no way.
Saturday-Bike/Run brick-I wondered what I would have in the tank.  I still felt somewhat dehydrated and I decided that I would put my best foot forward and see what I got.  If I get into trouble I stop.  I made it through the bike a whole 5 min faster then last week.  I used tri bike this week and road bike last week.  I climbed so much easier this week.  It just does so much better on the hills.  I wanted to feel good but I didnt.  I started to get really hungry.  I have not felt hungry on a workout in a long time.  Even when the workout is 4 hours long.  After a hour and a half?  Hmmm...whats happening.  I got back to the car and began T2 and I started to get dizzy.  Hmmm....may be this is it.  It is now 7 at the lake with NO COVER......I have water.  The dizziness settles and i think I can go then about 0.7 miles in I get light headed and start to swerve....OK!  DONE!  I walked back and waited for the the rest of the group to finish.
Sunday-Open Swim.  Sully was CRAZZZY with his day off on thursday and he NEEDED to run.  I decided on a easy run of 3 miles then we swam 1300 meters.  It was very windy and I went all out.  Good swim.  Quote:

Jogging is very beneficial.  It's good for your legs and your feet.  It's also very good for the ground.  It makes it feel needed.  ~Charles Schulz, Peanuts

Sunday, July 17, 2011

A mixed bag...

There really isnt a whole lot to report.  There are a lot of things brewing but they will have their time.  Right now it is about doing the best I can with what I got.  This week was different since I had some entertaining to do.  What I have is heat, which requires early morning workouts and early bed times.  With a lot going on at work and home, I have struggled with those time frames.  Here is how the week went:

Monday-Strength and core.
Tuesday-Easy run.  4 miles slow and easy.  Sore and tired....
Wednesday-Bike hills.  Pushed for sleep.
Thursday-Training run.  5 miles.  Tried to pick it up on the way home and had a 8:45 mile 5 up a hill.  Felt pretty good.
Friday-Scheduled day off.
Saturday-Swim/Bike Brick.  Swam 1800-2000 meters.  Hard to tell with the water WAY up at lake mead.  I felt very strong on the swim.  I did some pic ups and was able to go longer than I thought with a higher paced swim.  I think I am due to have a better swim at pumkinman.  The transition was slow.  Bike was boulder beach to the tower where t2 will be at pumkinman.  The last 9.5 miles will be a 1500 foot gain.  I am happy with that bike.  1:27:20.  Had a bbq at the house and had a late night.
Sunday-Long bike.  scratched for "hangover" type symptoms.  lol.  Slept in.  Quote:

Running is a lot like life. Only 10 percent of it is exciting. 90 percent of it is slog and drudge. David Bedford

Sunday, July 10, 2011

Las Vegas in the Summer

This time of year something happens like clockwork.  I struggle.  LOL.  IF your not out the door by 5-5:15 your in trouble.  I always have harder times keeping pace and going the distance.  This year is no different. No excuses just saying.  100+ temperatures and this week super muggy.  It is hard during but the fall I benefit.  So I am going to keep busting ass and getting work done.  Here is this weeks work:

-Tuesday-Training run.  5 miles.  Nothing to report.  Moderate pace, nothing to brag about.  Super muggy and the gnats are out, WIERD.
-Wednesday-Hills.  The tribike and I are getting along quite well.  I am climbing way better on it.  I am feeling very strong on the bike.  I just need to be able to have a good training ride.
-Thursday-Long run, since this is the end of a block and with other training scheduling issues I had to do a long run on thurs.  Woke up early out the door for 8.  Sully ran 5.5 and then I went the rest on my own.  I am really liking the new shoes and I am happy to be able to run in neutral shoes.
-Saturday- With the buildup happening slow today was kind of a wildcard workout.  My training partner was freaking out with the pumkinman ride into boulder city so we had to get it out of the way.  The reason its anxiety provoking is its a climb.  From boulder beach to what will be T2 is a 2,011 ft gain.  That does not include the north route on lake/north shore roads.  Its going to be fun.  This was the sprint course.  Since I would have about 10-20 min of down time waiting for the group to get there, I decided to improvise.  Hill repeats.  I did the big BC hill 3 times.  I climbed strong.  I loved it.  The first one was 12 mph, the second 10.5 mph, and the third was 9.0 mph.  I was definitely tired.  But got some good work in for sure.
-Sunday (today)-Long run.  This blocks long run was 10 miles.  So this was a 23 mile calender week.  Today was a pretty morning.  Breezy, sprinkly, and muggy.  I stopped a few times with sully.  He needed a water break a few times.  He also wanted to lay in some wet grass.  Quality time. He only went 7 which matches his longest run.  He pulled me the whole time.  He didnt want to go home.  He is an awesome running partner.  I thought I might need some stability so I wore my old shoes.  MISTAKE.  heals hurt, toes hurt, and my blisters starting coming back.  When I dropped Sully off, I changed shoes and it saved my run.  Overall a good run.  I was tired, hot, and muggy but I got it in.  QUOTE:

“I believe in getting into hot water - it helps keep you clean.”
 G. K. Chesterton

This heat training will pay off

Monday, July 4, 2011

The Summer is in Full Swing

The morning time is requiring an earlier and earlier start.  I do love the run then go back to bed move.  The Las Vegas heat is upon us.  Some 112 or so during the day.  The bike situation is taking care of itself.  I am starting to enjoy it.  I am getting more comfortable with aero and I am in much more control.  Here is how the week went:

Monday-Swim speed work.  20 laps or 1000m.  4 off/4 on.  Here are splits: 4:31, 4:07, 5:20, 4:11, and 5:31.  Long pull, big reach, alternate breaths, I can feel the swim finally coming along.
Tuesday-Training Run.  5 miles.  There is missing data.  Filled in for softball.
Wednesday-Hills on the sisters.  With sore legs from softball, I still climbed with the tri bike.  I let it go on the downhills and it felt ok.  The way home had a headwind, and it was 2 mph faster.  WOW.  big difference.
Thursday-Training run.  5 miles.  Tired, slow, and sore.  Had intervals planned but was happy to get some miles in.
Saturday-Brick Bike/Run.  13 mile bike ended up short, 4 mile run.  18 mph average on bike, coast on the run.
Sunday-Long Bike.  30 miles.  Shannons longest ride, congrats to her.  Top 3 most windiest days I have been out there.  Miserable.  I stayed with her a lot but attacked some key spots.  I felt awesome.  I cannot wait to let this bike just go.
Monday (today)- Long swim.  1200 or so m.  Very windy, rainy, and a lot of waves.  I got some good work in.  Practiced all my new cues and it went well.  Quote:

“Most people give off as much heat as a 100 watt bulb, but not as much light.”