Ironman Coeur d Alene 2006: Training Diary

Fri 3/31

core work (pilates abs/low back) 6am.

pm. off. J Foland worked an hour on my soleus. Still sore, but slightly better.

Discovered cracks on carbon Guru yesterday. Cyclepath promptly tore down a Scott Plasma pro TT carbon bike and switched all my Guru components over.
Picked up the Scott this morning. Nice frame. I like the water bottle cages on the triangle. Guru with only one cage holder on the triangle required reaching around the back of the seat. Additionally, the scott built out with training wheels is 17.8 lbs, while my Guru was 18.2. With racing wheels my Guru was 16.9 so I am sure the Scott will be around 16.5...pretty light for a TT bike. All my components are ridiculously light too which helps.

So anyway...it looks like I will be racing on a Scott. I love the Guru, but the massive difference in price (almost double) doesnt justify an pretty frame that is 0.4 lbs heavier...with only one bottle cage on the frame. I think I'll like the new frame.

Thurs 3/30

Summary: Swim 5000 (1:31)

500 pull wu, + 200 of balance drills (4 drills, 50 each). Then did a big ladder workout. 100 cd.

100-200-3-4-5-6-6-5-4-3-2-100 all with 30 seconds rest between: Total set = 4200
Times = 1:27, 3:03, 4:40, 6:15, 7:52, 9:25, 9:17, 7:39, 6:05, 4:33, 3:02, 1:25

The hard part of this workout was pacing. Notice first 1/2, up to 600 I averaged around
1:32-34/100. Then negative split each equivalent interval on the way back down.

*The most difficult part of this workout is at the top of the ladder, doing 500,600,600,500 was a little mentally tough, esp when neg. splitting second half. Spent most of time thinking of position in water, hand placement, not crossing midline, turning head with shoulder rotation, ect.

*I like this workout because it simulates the race. Starting off pacing, the bulk of the work is then in the middle, and negative splitting is coming in that final 1000. It helps to imagine you are coming around the final corner at CDA....on the last few intervals.

*If doing a ladder for the first time, I would start with 100 up to 400 and back down (2000 set), then build to 500 and down (3000 set), then to 600 and down (4200 set). Its easy to know if you approached it wrong...you dont have the strength to swim equal or slightly faster the second 1/2 of the workout. On that note, that doesnt mean you start off too slow just to neg. split either. The effort is very close or at IM race pace the first half, then around 1/2 IM pace second 1/2.

Wed 3/29

Summary: Core 50' (pilates), then Spin 50 (2:40)

Bike: Cold and raining, waited 2 hours then decided to get on trainer.

This workout was punishing. Extremely difficult holding 300W at 110 cad. Very ugly face.
*What made this tough: 1) only 2 min rest between (2) maintain high cadence with power locked, if I slowed cadence down, the power would maintain so it was like pushing uphill (3) Total of 60 minutes of speed. Legs shredded final 5 min of last 20 min spinerval.

1 hour warm up: first 1/2 @ 150W, second 1/ @ 170W. Then 7 Spinervals progressive HR

1= 1 X 5 min spinervals 250W, 110-115 cadence :HR ave 113/max 120/end of rest 88
2= 1 X 5 min spinervals 250W, 110-115 cad : HR 118/128/96
3= 1 X 5 min spinerval 300W, 110-115 cad : HR 135/144/99
4= 1 X 5 min spinerval 300W, 110-115 cad : HR 138/145/106
5= 1 X10min spinerval 250W, 100-110 cad : HR 136/141/98
6= 1 X10min spinerval 300W, 100-110 cad : HR 143/153/106
All with 2 min slow spin rest between.
10 min easy spin at 150W
7= 1 X 20 min spinerval 250W, 100 cadence: HR ave 130/max 134
Cool down to 2:40.

*Notice progression through HR Zones:
Interval 1 = HR ave Zone 1/ max Zone 2
2 = Hr ave Zone 2/max zone3
3 = Zones 3/4
4 = Zones 4/4
5 = Zones 4/4
6 = Zones 4/5
7 = Zones 3/3
HR Summary for workout:
Zones 1= 60% (1:35)/Zone 2= 9% (14')/Zone 3= 13% (21')/Zone 4= 12% (20')/ 5ab= 3.5%(5')

*Compare the time in my higher HR zones to the big hill workouts on Jan 28, Feb 5 and Feb 9. These past hill sessions (and the others) are allowing me to build within my higher HR zones. Todays Spin involved 30 minutes in Zones 3-5. More than any of the hill workouts in base period.
*If you do this workout and dont have a power trainer. Use your HR parameters, be strict about it. Do not fly off into zone 5 on the second interval. You want to maintain or progress your average HR and max HR through each spinerval, if not....you've blown the workout.
Interval 7, is a final "steady state" spinerval, maintaining Zone 3 (Zone 3 was my California 1/2 IM average through most of the bike course), to simulate pace toward the end of a race.

Tues 3/28

Core in morning 30'

Tried running on TM, 8:30 pace. Lasted 4 minutes before right soleus snapped. Got off, and did weights, without calf raises or lunges.

Mon 3/27

Body weight 163.0, body fat 5.6%

Summary: Swim 4000 (1:15)

1000 wu, final 500 pull: 16'

30 X 100/30
Most in 1:24-25, several in 1:20-22, slowest were final 4 in 1:26-27.
First 20 felt strong, then slowly dwindled at 25. Final 5 were tough.

Forgot running shoes. Probably good to take 1 more day off to rest calf.

"There is the truth about the marathon and very few of you have written the truth. Even if I explain to you, you'll never understand it, you're outside of it."

"Douglas Wakiihuri speaking to journalists"


Douglas was a good friend of my former coach, Peter Maher. According to Peter, Douglas was the pioneer of the infamous 4 X 4 mile interval session, each 4 mile repeat progressing in pace from marathon pace to slightly slower than 5K pace, with a 2 min rest between. It takes many weeks of periodization to handle this workout and complete it correctly, negative splitting each mile.

I remember Peter running a modification of this workout on the track one tuesday night in St Petersberg FL, 1993. 4 X 5K intervals with a 400 jog rest between. Our group doing single mile repeats in 4:35-4:40 were the pacers for Peter on his longer intervals.
On Peter's final 5K interval...to see him run the final 1600 in 4:17 was unbelievable. I didnt realize until years later how amazing he was. To see someone with such magnitude of physical strength and mental stamina run beyond themselves, beyond the limits of what you thought was possible, was sureal. Sometimes I have to go back to my log and re-read some of the workouts we and Peter accomplished, because it doesnt seem possible in memory. His presence motivated all around him.
Our past shapes our perception and motivation. Many times when I am toward the end of an extreme workout, and need to push a little harder, I remember those workouts, and the pain is not so unfamiliar.

Week of 3/27 - 4/2 Building period

M: Swim 3-4K. My shoulders, A/C joint on left is killing me. May not be able to swim but will give it a shot. Will try to run SLOW on treadmill 30-45 minutes. Maybe some elevation if my calf is stable. Will try 1000 wu on swim, and sets of 200/100/50's

T: May or may not run. For CDA group, hill repeats 4 minutes X 6. Corbett hill should be enough elevation if starting down the street a little and going a few seconds over the crest. If I cant run or swim, I will do limited weights on what I can handle, and core. May double the core workout to 1 hour.

W: Off work until 4pm. Will ride 60-80 steady pace, rolling. Want to ride a steady 18-20 mph average. Will throw in 6 X 5 min spinervals. Will see how I feel.
CDA group: Spin 90 minutes. Do 30 m in warm-up. Then 6 X 5 min spinervals. Keep steady first 3 minutes, cadence of about 100, then inc. on 4th minute, and on final minute try to produce the burn in the quads. Focus on complete rotation.

T: Swim 3K: longer intervals, 500's: Will try to run 6 on TM after, depending on calf.
F: Morning spin 60 minutes. Will do 10 min wu. 3 X 7 min spinervals with 3 min rest. Then 12 minutes of sustained power, varying cadence from 80 to 100 every 2 minutes. 10 min cd.

S: Work 7a - 7p. Will do 30' core at home after work: CDA group, Duathlon race on Marine drive, 5k run, 12 mile ride, 5k run. You should all do this, then easy 40 after.
S: Bike 90-110, may try to run 8-10 easy first depending on calf. from PRC 8am. Then bike long after. CDA group should bike long with no pre-ride run.

*Next week we will be in Arizona and will bike long on saturday, then watch IM on sunday.
*The week after is a big brick. (4/15) Hope to run 60'/bike 40/run 60'/bike 40/run 30'

Weekly Summary 3/20 - 3/26

Total Hours = 11:20
S/B/R Hours = 10:00
w/c Hours = 1:20

Swim = 6800 (3 sessions) Time 2:20
Bike = 110 (2 rides) Time 7:00
Run = 5 (single run) Time 40'

*Continued to rest off of California 1/2 IM. Wanted to get some bigger workouts in but you cant forsee problems unfortunately.
I am feeling strong on Bike however, I can pull at 23 mph for extended periods on the flats and I can extend the distance of spinning in "the burn" on my quads.
I am feeling a little stronger on the swim compared to last year, but not much.
My run is dismal. This may be the deal-breaker for my hopeful sub 9:30 at CDA. I am going to have to run 3:10 or under off the bike. For that I need a strong 10 weeks injury free. We'll see.

Sun 3/26

Summary: Bike 60 (4 hours, 3580 ft ascent)

Started with Rob, Ann, Erin, Jesse L.
Ann turned back because of Zero gravity front brake failure, after 5 miles.
Lost Erin and Rob through traffic light on Boonesferry/Terwilliger intersection. Circled back on trail but missed them. Figured they stayed on road so Jesse and I put the hammer down to catch them. Down Terwilliger into Lake O over 30 mph. Turned about a 60 degree corner to downtown Lake O and the car merging in front of me freaked out and stopped dead in road as I cornerd about 25 mph. I had about a 1/10th second to react, squeezed my rear brake...nothing there. Funny I had my breaks fixed last week at the bike shop.

I knew I was going to pull an Ullrich into the back of his car so I jerked the bike to the left...smashed into his rear corner panel, flew off bike over handle bars, tucked and rolled on pavement, and stopped by his front corner panel. Jesse behind me thought it was quite a scene to see the car's rear corner panel and entire tail-light system explode as I hit it. Tore his corner panel at the seam, and there was nothing left of his break lights and turn signal. We pulled over and the girl in the car was a little freaked out, because I was up walking around I think. Sacrificed the body for the carbon. I think my bike nearly completely missed the car. Just some nice strawberries on my right ankle, knee, thigh, hip and elbow. Tore through my pants, shirt and gloves. I am sure had I hit car going any slower, I would have bounced off and fractured somthing. I think the force of going so fast at impact allowed me to just pass through the corner of the car.
Of course upon leaving the scene and exchanging information, Jesse and I mount up to finish our ride as the Lake O "rescue squad" come tearing down main street lights blaring. Ambulance, Fire truck, ect. They need some action in that town...
Stopped by a bike shop, tore down my seat post and seat, which were twisted off sideways and seat angled upward about 30 degrees.

That wasn't all...We took a wrong turn onto a side road to avoid a storm up ahead, which led onto dirt somewhere south of Sandy, OR..which led to big climbs on mud, rocks, and in the rain, with packs of dogs running all over the place. Hills so steep, at one point Jesse had to walk bike up the wet mud/gravel. Funny, while he was walking his bike, I was ahead going the same pace with my rear wheel spinning in the muck.
Oh, yeah...Jesse had 4 flats on ride. On the final flat in Boring, OR, now after 5pm (started at 10:30) and still 30 miles from downtown....we called Ann to pick us up at the "timber pub" where we would be enjoying appetizer of tator tots and cold beer. Sometimes you just have to close the book on a ride thats just not going your way.

We did get some good pulls in, and climbed 2500 ft the final 35 miles.

Zone Summary:
Zone 0 = 7% (16')
Zone 1 = 75% (3 hours)
Zone 2 = 14% (33')
Zone 3 = 4% (10')

Sat 3/25

Summary: Swim 2300 (58'), then Bike 50 (3:00/ 2540 ft ascent)

Swim:
500 wu in 7:40, then 2 X 100 stroke drills (single arm, catch up)

2 sets of 4 X 100/30, 4X 50/1 min cycle, 1 min rest between sets

All 100's 1:23-26, most 1:25. 50's in 40

Third set of 4 X 100/30 like above without 50's

Then Bike 50 with Rob, Ann, Erin, Chris
Easy first hour, then 3 X 10 min. big ring intervals, 5 min rest between.
1 = 21.3 mph, HR 133 ave/134 mx, 40 ft ascent
2 = 21.8 mph, HR 135/137, 60 ft ascent
3 = 18.2 mph, HR 139/151, 320 ft ascent (final 4 minutes ascent: TOUGH)

Zone Summary:
Zone 1 = 60% (1:50)
Zone 2 = 17% (31')
Zone 3 = 10% (18')
Zone 4 = 10% (18')
Zone 5a/b = 2% (about 2' each)
*Felt strong on intervals, windy and slightly rolling. Focused on rotation from about the 2 o'clock position to 6 o'clock. Tried to get as much load on quads as I could. Rained final hour. Ended up frozen as typical for Oregon spring riding.

Fri 3/24

Couldnt workout thursday 3/23: Slight emergency at work, ended up working 7a-10p

Summary: Core 35'/Swim 3000 (50')

6am: Core: Pilates abs/low back 35 min.
6pm: Swim: 3000 (50')

6 X 500/30, pull on number 2,4,6

8, 8, 7:50, 7:50, 7:45, 7:45

Nice easy but consistent workout. Nothing too fast, strong and steady.

Wed 3/22

Summary: 5 miles (40')

Ran with Rob P, stopped after about 40' because of alot of tightness in my left soleus.

With the advice of Scott McMillan, I am going to take it easy the rest of the week Probably will stay on the bike until pain free in the calf.

This is a rough guide on nutritional data in the real world. No marketing, no data from company funded research to obtain skewed data.
No academic dishonestly.
Company scientists tend to believe "theory" without obtaining repeatable data, and present flawed results of research publishing only the data they with, to benefit the marketing of a product. I have researched the literature for over 15 years on this subject and understand the total confusion by many athletes.
Many single articles will be mass marketed to consumers, even though the data is flawed, and the techniques to obtain the data lack the basic understanding of science and research. I find it amazing that scientists with MS and PhD degrees would put such a lack of thought into research protocols.
Many PhD candidates will publish research that is missing critical control arms and unfortunately, a company will capitilize on the flawed data to sell a product. Protein supplementation into maltodextrin solutions during moderately intense exercise is an example.

I will try to keep this very simple as to what works for me.
I have used these techniques since running competitive marathons in 1990-2003, then extrapolated to my first Ironman race at CDA in 2004, and have used with minor variations for the past 15 years.
Keep it simple...there is no magic bullet.

2 Major Sources of Energy: Carbohydrates (sources liver, muscle, blood), Fats

Glucose is high energy souce of calories. Stored as Glycogen (long chains of glucose molecules) in the Liver and Muscle. Free-floating Blood Glucose is an additional source in prolonged exercise. The average amount of glycogen stored in liver and muscle supplies about 2 hours of glucose. After that, the primary source of blood glucose used for energy must come from supplementation. Additonally, supplementing glucose early in exercise and raising blood glucose levels will slow the rate of depletion of glycogen from liver and muscle, thus further prolonging the 2 hour window of storage.

Fats are always used as an energy source, in the background of the primary limiting agent, Glucose. Fats are high yield energy calories, but are slowly utilized during exercise. You do acquire about 50% of your calories from fat. That is not enough to fuel performance. Fats are generated in a background of aerobic systems. Once you run out of carbohydrates (sugars), your body then must rely on Fat primarily, and protein secondarily as sources of all energy. The only problem is that the physiologic systems required to metabolize fat are well below those required to sustain exercise levels above 50% cardiac max. This is the primary reason for "bonking". You have to slow down to utilize fat as your primary energy source.

Protein is a minimal energy source, contrary to what the mass marketing of product lines lead us to believe. I recently emailed the product scientist of a major sports supplement, the company of which states in their pamphlets that your body uses 15% of calories from protein after 3 hours of exercise. Subsequently, if you dont provide that 15% in your drink, your body will "break down its own muscle" to provide the protein needed. This is one of the most elementary, uneducated statements I have ever heard in my 18 years of post-high school education. I asked for the specific research articles that demonstrate this and of course no response. This demonstrates the heavy bias that major companies have, and the degree of academic dishonesty companies will go to in order to sell their products. The new Power Bar Nutrition CD ROM I received in the mail has specific recommendations on nutrition during the race, and is narrarated by Lance Armstrong...its not suprising to me that there is NO mention of adding protein to your supplement while racing. Only high carbohydrate. Of course, Power Bar is not trying to sell a protein drink to athletes for racing, while other companies are.

Protein can be converted to glucose, which is then used for sustainable energy. This primarily occurs when your body results to fat as its primary energy source. As long as blood glucose levels are sustained, protein contributes very little calories to the overall energy pool during exercise. Studies on Tour de France cyclists have shown that even in those extreme conditions, protein needs of 1.5 gram/kg body weight/day were easily met with a normal supplemented diet. I will discuss this in paragraphs to follow. There are numerous article demonstrating a more than adequate protein pool for long, intense exercise, as long as the daily protein requirements are met. Additionally, the use for protein as a significant energy source during exercise is far out-weighed by blood glucose levels. Keep blood glucose levels elevated, and the need to convert protein to glucose in negligible.

This is a breakdown of the bike course ascents for every 10 miles, with two 5 mile splits to mile 50 and the final 6 mile split following. You can see most of the ascents are in a 25 mile segment.

Bike course:
Miles 1-10, 27:20, 21.9 mph ave, 300 ft ascent, HR ave 112/max 127
Miles 11-20, 27:00, 22.1 ave, 220 ft ascent, HR 124/127
Miles 21-30, 27:40, 20.9 ave, 610 ft ascent, HR 127/140
Miles 31-40, 29:45, 20.3 ave, 780 ft ascent, HR 129/130
Miles 40-45, 13:00, 23.6 ave, 400 ft ascent, HR 130/132
Miles 46-50, 14:00, 21.4 ave, 0 ft ascent (head wind), HR 127/130
Miles 51-56, 19:15, 20.8 ave, 80 ft ascent(head wind), HR 104/130

Zone summary for bike:
Zone 1 = 21%
Zone 2 = 47%
Zone 3 = 13%
Zone 4 = 13.6% (sub threshold: 40 min)
Zone 5a = 6% (at threshold: 17 minutes))
Zone 5b = .4% (VO2 max interval range: 1 min))

Tues 3/21

Summary: Swim 1500 (30'), then full weight routine (45')

Swim: Cut short because I'm tired
500 wu in 8'
8 X 100/30, alternating pairs, pull and free. 1:23-26
200 cd in 3:00

Weights: Full set legs and upper. All 2 sets of 20 reps as in prior blogs.

Monday 3/20

Weight = 164.6, body fat 5.6%

Took off and got massage from Jesse. sore spot on left mid- quad, and both calf's are sore right worse than left.

Will swim tomarrow and weights. Light on the legs.

Weekly plan: 3/20 - 3/26

Build 1Week 2

M = Off
T = Swim 3-3500, then weights/core
W = Run 8 easy, possibly swim depending on time, 2K, Core at home
T = Run 8 with hill repeats if legs are stable, may switch with friday's workout if tired
F = Swim 3K in morning, Spin 75 minutes in pm. Will incorporate 8 X 3 min. spinervals progressing to max spin ability in big gear + power at 110 cadence. 3-5 min rest between
S = Long ride, 90-110
S = Run 8-10 in morning, then Bike 40-70

LIMITERS

"Most athletes train the way they want to train. Athletes who are able to consistently improve season after season train the way they need to train. It can be difficult for an athlete to focus on the areas that are holding him or her back, because most of us developed our strengths in our favorite training areas. The intelligent athlete is one who is constantly addressing his or her limiters....a chain is only as strong as its weakest link. If you continue to focus on your strengths only, you will not consistently improve."

Joel Friel, Going Long

Week of 3/13 - 3/19 Base 1 Week 1

Total Hours = 10:13
S/B/R Hours = 10:13
w/c = 0

Swim = 9K (2 sessions + race) Time 2:50
Bike = 88 miles ( 2 rides = race) Time 4:38
Run = 21 miles (2 runs + race) Time 2:35

This was a Build 1 Week: Short quality workouts and a key race on the weekend. Monday will be off. Then will increase build this week, primarily with 2 strong workouts on the weekend.

Sun 3/19

Summary: Bike 16 (60')

Easy spin in the morning after breakfast. 3 X 30" big gear pickups to loosen up.

Sat 3/18

Summary: 1/2 IM 4:40.27

Why I am happy with this "average time". This course is not a fast course. Look at my past 3 years' times and age group ranking. I am seeing continued improvement with age.

2003: 4:57.35 (48/322 in age group)
Swim 36:30 (pace 1:50) Rank 153
Bike 2:47 (pace 20.1) Rank 91
Run 1:22.51 (pace 6:20) Rank 3

2004: 5:07.24 (42/290 in age group)
Swim 35:10 (pace 1:46) Rank 135
Bike 2:56 (19.1) Rank 96
Run 1:26.40 (6:37) Rank 10

2005: 4:50.27 (8/245 in age group)
Swim 34:32 (1:44) Rank 67
Bike 2:38.28 (21.2) Rank 24
Run 1:28.25 (6:45) Rank 8

Race Summary: Rainy and cold in morning. Showers while waiting for swim. Late start for my wave was lucky for me. Had rain during swim, but in T1 in noticed a huge patch of blue sky to the north...where the bike course was going.

Swim was average. As usual, the tide was going out to sea from the bay so the swim back from the turn-around was more difficult. choppy and against current.

Bike was routine, worked the hills but kept HR in check.
Able to maintain Zone 2/3 throughout ride. 10-20 mph Headwind final 12 miles was challenging. Able to maintain average pace though. 2600 ft of Ascent, 95% of which is on a 16 mile stretch.

Race director changed run course. About 90 seconds on deep sand 4 times, for a total of about 6 minutes in the sand. Each one of these miles was challenging, losing 20 seconds on 4 seperate miles is frustrating, especially since I knew I would be on the cusp of breaking 4:50 for the race.
Run was a complete unknown for me. This was about my 6th run in 25 days. I had no idea how I would feel. I decided to run first 6 miles at HR of 140-144 to be well below my anearobic threshold of 148-50. (1/2 IM florida last spring I sustained HR of 148 for 12 miles, I wasnt that confident today).
This worked out well. I got to 6, then picked up HR to high 140's without going over threshold. At mile 10 I moved into Zone 5a and at mile 12, zone 5b. This worked...able to sustain pace right to the finish line.

Detailed HR zone in different blog. I have a summary of ascent, speed and HR for each 10 mile segment of the bike course in a different blog.

Correcting mistakes, I think I could have gone about 2:48 but no faster. I am where I want to be. Each of the past 3 seasons, my June IM race has been faster than doubling my california 1/2 time. I hope the trend continues. I have learned to have no expectations though. Having too high expectations can destroy your race if something goes wrong during the event.

Fri March 17

Register for race. bike 15 miles with group easy spin with 3 pickups about 30" each. Legs feel fine. No pain in left Quad.

16 miles (60'): Did 3 X 30" pickups fast spin, big gear

Thurs Mar 16
work all day, fly out to Oceanside, CA for californial 1/2 IM

3/15

Summary: Swim 3000 (58')

500 wu free in 8', 1 min rest.

Set 1 = 5 X 200/40 all in 2:54-55
1 min rest
Set 2 = 10 X 100/30, first in 1:21, the rest in 1:22-23
1 min rest
Set 3 = 10 X 50 1 min rest. Breathing drill. Progressive to 5th 50. Breath every 2/3/4/5/6 th stroke, then repeat again.

*Right quad hurts about 2/5. about a silver dollar- sized area mid quad. I wont push it saturday in california.

Tues 3/14

Summary: Run 8 (67')

WU 2 miles out to Corbett hill from duniway /CD back to duniway: Rob, Erin, Ann, Chris, Andy and Matt showed.
Matt H, Rob P, and I almost threw-up on the final 2 repeats...its not easy to run to within a few beats of HR max, then sustain uphill for another 60 seconds.

6 X 2 min uphill repeats, each hill about 170 ft elevation. Tough hill. First 2 moderate pace to the top, middle 2 picked it up final 30 seconds, final 2 pushed for first minute to get to Zone 5c, then tried to maintain final minute.
1 = 2:10, (HR ave/max/end of recovery )= 132/152/106
2 = 2:10, 140/157/96
3 = 2:05, 140/161/100
4 = 2:08, 141/161/105
5 = 2:01, 151/163/109
6 = 1:52, 153/165/108

Zone Summary:
Zone 1 = 70% (47')
Zone 2 = 8% (5'15")
Zone 3 = 2.7% (1'50")
Zone 4 = 3.1% (2'5")
Zone5a= 3.1% (2'5")
Zone5b= 6% (4')
Zone5c= 5% (3'20")
Few minutes in zone 0 (HR < 80)

*Good strong workout. Spent 12 minutes at and above threshold. Tweeked right mid Quad. Stretched the final 2 repeats quickly. 800mg advil at end of workout and a beer.
* I am including my HR at the end of recovery because this is the value I want to see drop over the next 6 weeks. I suspect on my long intervals coming up, at the end of the 2 min. 400 jog recovery, I will be under 100 bpm. The rapid recovery is a great measure of fitness. As well as a measure of over-training in not-so-rapid recovery. Thats why its important to keep track.

A few Cardiac signs of overtraining/under-recovered:
1) Not able to reach zones 5b and 5c (above threshold) or sustain, compared to previous hard sessions. Also on tempos or long speedwork. You notice you are well into the next Zone or even 2 Zones above the prior week at a similar pace and terrain.

2) HR more elevated more than 5 beats or so and the end of recovery, assuming the recovery is consistent week to week. This is why my recovery is always around 2 min to 2:15 on my speed sessions. So I can compare. When you increase distance or speed of intervals you may see an increase in the HR at the end of recovery, but this will be transient, and you will adapt typically by the next workout. This is why a slow build up on speedwork and consistency are important.

3) Resting HR more than 5 beats above normal (Waking HR is the best consistent measure of this). HR should remain stable over weeks, or drop. Not increase. Poor recovery and under-hydration are additonal factors that will raise morning HR. If HR is higer than usual, but you feel good and strong (stair test), then think of hydration as a cause.

Mon 3/13

Weight 164.0, body fat 5.4%

Some phots from the Bike trip.
First is from within the American River Gorge in Auburn, looking up at the bridge, about 1100 ft.
Second is from the bridge looking down into the gorge.
Third is Mt Shasta from Hwy 97 south of Klamath Falls, Oregon. 14,161 ft (4317 m)


Swim 4000 (1:18)
1000 wu free (no pull) in 15:45 (1:28/100 pace). Then 400 of Drills. 3 X100 balance + 100 single arm drill (drills took 16 min)

Set 1 = 2 X 300/40, 4 X 200/35, 6 X 100/30
Set 2 = 12 X 50/1 min cycle. Every pair, pull with ankle strap alternated with free

*Good swim: Both 300's in 4:25 (1:28/100), All 4 200's in 2:55 (1:28/100), First 2 100's in 1:25, 1:24, then final 4 in 1:23

Weekly Plan: Build 1 Week 1
Swim 9K
Run 30
Bike 75-100

M: Swim 4K, Weights after.
T: Run hill repeats: Will warm-up 2-3 miles slow, then 6 X 2 min hill repeats with = rest.
W: Swim 3K, run 5 on TM after. Will run slowly progressive pace from around 7 to 6 min/mile toward end.
T: Work 7am- 4 and fly out to California at 5:30: Will take day off
F: Bike 1 hour easy late morning with 2-3 X30 sec. spinervals final 10 minutes. Register for California 1/2 IM. Will run 4 slow before dinner, 2-3X 20 sec. pickups final mile. Rice for dinner

S: Race
S: May spin out 90 minutes in morning or take day off. Depends on time.

CDA Group
Main workouts this week are as follows:
During the week:
1 key swim: 4K, sounds long....do it. 500 wu pull. 400 of drills. Then do sets of (2 X 200/40, 4 X 100/30, 8 x 50 on 1 min cycle) Do 2 sets and take a minutes rest between sets. Use pull buoy if you get overly tired. This will give you 2400. With wu/drills, this is 3300.
then do 20 X 25 on a 30 second cycle.
then do 200 slow cd.
Work in another 3k swim during the week.

2 key runs. 1 hill repeat day. do 2-3 mile wu, then 6X2 min uphill repeats, jog down slow for recovery. Repeats will be in sets of 2. First 2 steady. Next 2 will push final 30 seconds. Final 2 will push for first 90 seconds and try to hang on final 30 seconds. 2 mile cd.
Second run is a treadmill run. Do 40 minutes. 5 minutes warm up. at least 1 minute slower than IM marathon pace goal. Then next 5 minutes at IM marathon pace goal. Now start increasing pace 0.1 mph every 2 minutes until you feel like you are running around 5k pace. May take 20 minutes, thats ok. Hold this pace for 2-4 minutes, then cool down slow for final few minutes.
If you want to jog slow to round up the distance to an even number, thats fine.
1 brick
either Saturday or sunday. Saturday preferred. Run 6 miles, Ride 60, then run 6. Keep pace EASY. This is only to get a taste of a "big" workout.
1 spin
Sometime during the week...sunday night is fine too. Do a 75 in. spin. Do 30 min warm up. Then 3 X 5 min good hard spins with equal rest. Should be heartrate progressive. That means you should be able to obtain a higher heartrate on each one, the third of which is the hardest. Keep cadence at 100-110. 15 min easy cd.
Sunday morning/or afternoon. 8-10 miles slow run

"I remember I was tested out in Eugene, Oregon, by Jack Daniels on the treadmill, and , boy, the results were not good. I can't remember exactly what they were but I had a low VO2 max, I was low on everything, except two things, Jack said: I was very efficient in my running- I didn't use alot of energy in my run- and the other thing was, 'Well, you can't measure what's between the shoulders.' "

Brian Diemer, University of Michigan
Big Ten champion steeplechase
Olympic Bronze Medalist, steeplechase, 1984

I emphasize (again) that a plan is only a template. I learned the hard way many years ago runninig marathons that if you stick to a plan too precisely sometimes, it will hurt you. You have to make honest assessments of your fitness level and more importantly, how you feel when going into workout sessions. Sometimes you will feel great and the plan seems a little too easy, so you pick it up a little. Sometimes if you are tired you have to back off. You may still complete the workout, but at an easier pace than predicted. Sometimes, you will not to a workout at all if too tired.
It's hard to know how to feel going into a workout. You can feel tight and stiff, but then know you will loosen up as the workout progresses. One of the methods that works for me is the stair method, which I have use many years. If I cant "bounce" up a flight of stairs at work near the end of the day, I will change my intensity, or entire workout to back off. Its a simple method. You can bounce up each step jogging lightly with minimal effort and you feel "spring" in your legs. Touch each step. If I can skip a step and still feel the "spring" then I know I am fully recovered. If I feel fine on each step, but a little weak on skipping the last few steps, I know I can do the workout, but may have to adjust the intensity a bit.

Weekly Summary: Base 3, week 4, recovery

Total Hours = 13:35 (6 days)

S/B/R Hours = 12:25
Core = 1:10

Swim = 7600 yd (3 sessions) Time 3:14
Bike = 105 miles (3 rides) Time 6:08
Run = 26 miles (4 runs) Time 3:03

Core = 70' (2 sessions)

*Good recovery week. Didnt really start feeling recovered from bike block until thursday (8 days after). Felt much better after deciding to take wed. off

* Shortened up runs on the final portion of the week. However, starting to increase intensity. Treadmill is a great method to gain early pace strength. The pacing I am able to excel to on the last 3 runs of the week would be impossible for me outdoors at this point.

* Heartrate is really coming down. Sunday's short treadmill "tempo" I was still subthreshold at 5:40 pace on the 4th mile of progressive pace. On 3rd mile, at 6 min pace, I was only at 140 bpm. This is a marked improvement since before the Bike trip 2 weeks ago.

Sun 3/12

Summary: Run 5 on TM (32')/Core 40' at home

Run: At work all day and on call. Able to catch a quick treadmill run on way home from hospital. Forgot HR monitor so used hand sensors on TM every 1/2 mile to get idea of HR.
First mile 6:40/mile pace: HR 122 (Zone 1)
Mile 2 = 6:20 pace: HR 127 (1 beat into Zone 2)
Mile 3 = 6:00 pace: HR 140 (Zone 3)
Mile 4 = 5:40 pace: HR 147 (top of Zone 4 but still sub threshold)
First 4 miles in 24:40 (ave 6:10 pace)
Mile 5 = 7:20 pace: HR 122 after 3 minutes.

*This was a short, progressively faster run. I did many, many of these when marathon training. Risk of injury is relatively low as long as you work into pace progressively and stay at or just below threshold for max pace. These runs make you strong. I used to do these typically 3 times a week in the morning, on my slower or recovery days. Recovery is fast if the time is kept under 40 minutes and you progress into pace slowly.

After dinner: 40 min. core with pilates abs., and low back/floor exercises.

3/11

Summary: Swim 3600 (70'), then Bike after 20' transition, 60 (3:45/3200 ascent)

Swim: 500 wu free in 8'. Then 30 X 100/30, kthen 100 cd breast
First set of 15:
5 Free (1:24-26), 5 with final 25 catch up drill (1:30-32), 5 pull (1:24)
Second set of 15:
5 pull (1:24), 5 with final 25 catch up drill (1:28-32), 5 free (1:23-24)

All 30" rest. Switched pull to first in second set so I could finish with free only.
Felt better in the water today.

Bike 60 miles.
With Ann and Dan W: from pearl 24 fitness up cornell, thompson, skyline and to rocky point. At this point, about 27 miles and 2750 ascent. Then back to hwy 30 to Sauvie. 1 lap on sauvie in Aerobars, 33:15 for the lap. Ave about 20 mph against wind, 22 neutral, and 23-25 with the wind (only final 2 miles or so). Biked counter-clockwise. Pushed HR into mid 150's final 2 miles.

Zone Summary:
Zone 0 = 3% (7')
Zone 1 = 58% (2:10)
Zone 2 = 15% (33')
Zone 3 = 6.2% (14')
Zone 4 =13% (29') (Time Trial mostly neutral wind: HR136-144 bpm)
Zone 5a= 3% (6'30") (TT against wind: HR 145-148)
Zone 5b= 0.8% (1'50") (TT final 2 miles: HR149-152)
Zone 5c= 1.2% (2'40") (TT final 2 miles: HR 153-170:" mx 155 on this stretch)

*This ride felt good. Some good climbing, worked the major hills. Then to TT toward the final part of the ride. Good burn. I remember my first season, I would rarely be able to get my HR on the bike above 150, no matter how hard I worked. I can now work it into the mid 150's on TT on a flat course. I am able to tolerate more lactacte, that is why I am able to push higher HR's as I progress.

Fri 3/10

Summary: Run 4 on TM (27'), then Spin 26 miles (1:18)

Treadmill Run, mile 1 in 7, then next 3 at 6:40 pace. HR about 8-10 beats/min lower than yesterday at the same pace. Good sign of recovery.

Zone Summary: 100 % in Zone 1 (compare to yesterday's run first segment when I was running the same , 6:40/mile pace for 3 miles)

Spin 1 hour 18 min at Rob W's with group. Nice easy spin with mild progression in Watts. First 20' 130W, next 20 at 150W, next 20 at 200W, then 250W for 15'. 3 min cd at 130W.

Zone 0 and Zone 1 spin. HR is finally coming back down after bike trip. Max HR after 15 min at 100 cadence/250W was only 102 bpm. Good sign of recovery.

Thurs 3/9

Summary: Run 9 on TM (60'), then Swim 1000 (16:30)

Run on Treadmill: 1 mile wu in 7:130, 1 mile cd in 7:30
Goal was a good solid run in higher zones, some above threshold in zone 5.
20 min (3 miles) in 6:40 pace, this took me into high Zone 2 by the end.
20 min progressive fron 6:40 pace, increase 0.1 mph every 2 min to 6 min pace and hold 2 min. This took me into zones 3, 4, 5 slowly as I increased pace. Final 8 min or so was tough aerobically but legs felt fairly stong.
Ended up running the second 3 mile set in 19 min. (ave 6:20 pace)
Zone Summary:
Zone 1 = 15 % (9')
Zone 2 = 17% (10')
Zone 3 = 22% (14')
Zone 4 = 19% (12') (sub-threshold: HR 144-149)
Zone 5a= 14% (8') (at threshold: HR 150-154)
Zone 5b= 11% (6'30") (VO2 max: HR 155-59)
Zone 5c= .6% (30") (anaerobic: HR >160)

*Tired me out for swim. First 500 pull in 8 min. second 500 free in 8:30. Just stopped and went home to eat.

Wed 3/8

Core in a.m. Pilates abs and low back, 30'

p.m. Have minimal leg strength walking up stairs. Tired. Must rest.

3/7 Tues

summary: Spin 20 miles (65 min), then run 8 (64 min) hill repeats.

Spin: long wu, 7 min cd. Did 3 X 5 min TT intervals = rest at 110 watts. Progressively harder.
1= 200 watts, cadence 110: HR ave 105, mx 108, end of rest 70
2 = 250 watts, cadence 110: HR ave 107/ mx 109, end of rest 75
3 = 300-320 watts, cadence 110-115: HR ave 121, mx 139, end of rest 75

Zone Summary:
Zone 1 = 84% (55')
Zone 2-4 = 2% in each (90" in each)
Zone 0 = 10% (8')

*loosened legs up. esp. IT bands.

Run about 1 hour later: Duniway with Ann, Allison, Grant, and Tim
3 mile wu, 2 cd
8 Hill repeats, total ascent 1200 ft, each hill about 125 ft, ave grade 11%.
First 2 in 1:50 HR ave139, mx 156, end of rest 102
Next 2 in 1:45 HR ave 145, mx 159, end of rest 106
5/6 in 1:40 HR ave 147, mx 161, end of rest 108
7/8 in 1:32 HR ave 151, mx 165, end of rest 111

Zone Summary:
Zone 1 = 65% (38')
Zone 2-4 = 13% (6'30")
Zone 5a = 4.7% (2'45")
Zone 5b = 9% (5'30")
Zone 5c = 7% (4')

*Zones 5b and 5c above anaerobic threshold. Almost 10 minutes. Felt ok considering have run twice in 12 days.

Mon 3/6

Summary: Swim 3000 (58')

1000 wu. 15:50. Did 500 free, then 500 pull

Set 1 = 2 X 200/40, (2:59), then 4 X 100/30 (1:26): Free
Set 2 = 2 X 200/40, (3:00), then 3 X 100/30 (1:26): Pull
Set 3 = 8 X 50/1 min cycle: alternated each 50 with breating every 4th and every 5th stroke.

*Felt better than yesterday's swim, and a touch faster, and better balanced. Always takes me a couple of sessions to start feeling more comfortable after many days off of swimming.

Weekly Plan: Base 3 Week 4, recovery.

Will not be such a recovery week because of coming off 3 days off from bike block. Will continue to rest by decreasing total hours, but will step up tempo just a bit if feel recovered.

M: Swim 3000
T: Day off of work. If raining, will spin indoors couple of hours easy, may swim 2K, may do weights. Will run in p.m. maybe hills, maybe easy. All depends on how I feel. Core during day.
W: morning run, 4-6 on TM. Controlled, progressive pace, not too hard.
evening, may run hills if didnt do it on tuesday. If not, will run easy 8. IF hills, will do 6 X 2 min.
T: Swim 3-4000 in p.m. then core. May run easy 4 in morning.
F: Run in pm. 8 easy or hills, depends on how legs feel. Need to feel fully recovered to do 2 hill workouts this week.
S: Have to work in a.m. will bike 80 in pm. may do 6 mile brick off bike depending legs.
S: Work all day until around 7pm. Will get 30' core in after, in evening.

"You hear a lot of comments about, 'He makes it look easy,' or 'His face shows no effort...'
Come look at my face in January when I'm trail running in Texas and I 'm hurting like a dog. It's an ugly face. But I'd rather have that face then, and feel good here. Its called sacrifice."

Lance Armstrong
stated at the finale of one of the final stages just before his third Tour de France victory, 2001

Summary of mini Bike camp in Auburn, Ca

5 Consecutive days cycling. First 2 days were a periodization to get ready for days 4 and 5. Day 3 was recovery from days 1 and 2:

Total miles = 464

Total hours = 32 hours

Total Ascent = 38,310 ft

* Key was final 2 days: 243 miles, 17:05 time, and 20,460 ft ascent. This was the "crash cycle".
Snowboarding 6 hours the day after probably a mistake but what the hell...we were with friends. Quad burn lasted all day on every run on the slopes. This is main reason for the next 2 consecutive days off (friday and saturday) at the end of the week.

* These blocks are risky. You have to be willing to give up the other 2 events temporarily to avoid injury. The injury risk and overtraining risk is very high. I am certain running would have put me over the edge. Especially my first of the two 120 milers, where most of the second half of the ride was in zones 2-5, working 8100 feet of ascents in 60 miles to the point of near exhaustion.
*This is my "end of base building" block. Our main building block in cycling will be 7 weeks prior to CDA will consist of a complete 7-8 days in Bend, OR. Less climbing in the next big bike week, but will incorporate long intervals in the final days. Then a week very easy to recover. Then hope to race Auburn 1/2 Ironman on the 21st of May, 5 weeks out of CDA.

Week of 2/27 - 3/5, Base 3 week 3

Only 4 days of workouts this week because of big bike block at beginning. I needed the 3 days off after, especially after snowboarding on thursday, the day after my 5th day of cycling.

Total Hours = 23:40 (4 days)
S/B/R Hours = 23:05
Core = 35'

Swim: 6100 (2 sessions) Time = 1:57

Bike: 293 miles (3 rides) Time = 20:08

Run: 8 miles (1 run) Time = 1:00

*This was a solid week considering I needed 3 days off after the bike bike block. I felt like I could have run very slow on saturday, so I waited 1 additional day to be safe. No point in going out and running too early. I learned this too many times in the past. 72 hours off after a big 5 days of workouts is nothing compared to the high risk of injury coming back too soon. Cardiovasular doesnt even start to decrease fitness unitl at least a week off.

Sun 3/5

Summary: Swim 2100 (44'), then run on TM 8 miles (60')

Swim: 500 wu, 8:15. free for 250 and pull for 250
Set 1 = 10 X 100/30, all 1:26-28
Set 2 = 12 X 50/1 min cycle, all 40-42. free/pull each pair of two 50's

Run: Treadmill to closely monitor legs and slowly adjust pace. Cant do that outside on the roads to any accuracy like the treadmill.
Ran 1/2 mile in 8:30 pace, then 1.5 miles 8' pace. Then inc. 10sec/mile every 2 minutes to 7:30 pace, and held this pace for 2 more miles. 6th mile inc pace to 7:15, 7th mile increase to 7' pace. Then 1/2 mile at 6:40 pace. Then cd 1/2 mile at 7:30 pace. Quads tight first 4 miles but as I slowly inc. pace, legs slowly loosened up. 6:40 pace did not feel difficult at all.
Zone summary:
Zone 1 = 65% (39')
Zone 2 = 24 % (15')
Zone 3 = 7% (4'15")
Zone 4 = 3% (2')
* This is why the Treadmill is great for recovery runs. No way I could have this type of run outside. Zone 1 for first 2/3, then slowly inc. pace to higher zones. The slow inc. in pace allows legs to slowly adapt to the workout. Quads and thighs tight at first but I was able to slowly open the capillaries, slowly expand the muscles to allow a good recovery run. This is very tough to do out on the roads because of the lack of controlled pace that a TM offers, as well as the absence of hills.

Quads on fire boarding all day yesterday. Took entire day off today.

Snowboarded all day in tahoe.

Wed 3/1

Summary: Bike 121 (8:30)/ 9220 ft ascent

This ride was not as tough as I thought it would be. This is the adaptation I was looking for out of the past 5 days. Climbed 8100 feet from 30-80 miles. Then rolling for the final 40. Able to spin on the flats without too much effort at 22 mph with surges to 24-25 for a few minutes. Held average of 18-20 final 40. Ann adapted well. She got onto the bike with sore legs, but handled the climbes (8100 ft in 50 miles). She was suprised in her strength and was in my draft on several 24+ mph several minute pulls on the flats. She is "arriving" when it comes to her bike strength.

Total for 5 consecutive days:
453 miles
about 40,000 ft ascent
Final 2 days, 240 miles and 20,480 ft ascent. Will summarize later. Writing this from South Lake Tahoe...going up for a beer (or 4)