Ironman Coeur d Alene 2006: Training Diary

Wed 5/31

Sumamry: Run in a.m. 4+/

5:30 am, run 35 min. easy. Tough to get up. I usually wake up once during the night due to the hypoxic tent. I woke up twice last night, only about 5 hours sleep. Hamstring not too sore, maybe 2/5 pain. Kept it wrapped. Ran up 325 stairs which helped because of short stride. Total Ascent for run 600 ft. Iced after, 15 min. No time for pilates, had to work at 7. Did 5 min. of crunches and obliques instead.

6 p.m.: Bike cancelled. Raining. Tired. Took Ann to Sushi and a movie.

Breakfast: 3/4 cup whole oats w/ bwn sugar + 25 grams added Protein, 16 oz skim milk. Coffee
Lunch: 8oz mixed fruit and 4 oz cottaqge cheese, 1 bag kettle chips
Afternoon: Cliff protein bar (8g fat, 30 g carbo, 20g protein) and coffee
Dinner: Sushi, some popcorn at movie.

Tues 5/30

Swim 4000 (68 minutes)
500 pull wu/500 pull cd, both in 8 min.

2 X 1000/40, first in 15:50 (1:35/100), second in 15:30 (1:33/100)
2 X 500/30, first in 7:30, second in 7:26

Decided not to run after, hamstring feels a little improved, so 4 miles wont make much of a difference. I will see how it feels in the morning.

*My swim times are coming down. Why? The several 10K weeks and 5k single workout sessions, followed by resting for a couple of weeks.

Breakfast: 1/2 cup whole oats w/ bwn sugar + coffee
Lunch: Whole wheat tai noodles w/ chicken+broccoli , light oil
non-fat latte for afternoon snack
Dinner: 2 bbq chicken sandwiches (small) + 2 cups of baked beans
hand full of figs before bed, and a beer.

Mon 5/29

Bike 104 ( 5:45 ride time, 4500 ft ascent)

Road Vernonia loop from downtown. Skipped skyline hills which adds 6 miles and 3000 ft ascent. Went straight down Hwy 30 to scapoose, to vernonia, to timber, then back west union to west thompson. All 3 major climbs in aerobars the entire climb.

Started with 16 riders, 8 from Guinness team showed up. Many pulls at 25+ mph with the 5 cat 1 Guinness doing bulk of the work. Ave just over 18 mph for entire ride.

Zone Summary:
Zone 1 = 65% (3:42)
Zone 2 = 15% (55')
Zone 3 = 6.5% (22')
Zone 4 = 6% (21')
Zone 5a/b = 7.5% (25')

Breakfast: 1 cup oats w/ bwn sugar
Took only liquid carbs on ride. 28g/20 min. Started at 80 min and took 12 doses during ride.
Took recovery drink after, 90 g carbo, 30 g protein. Stopped for non-fat chai for extra protein
Dinner: Big plate of pasta. Low fat ice-cream bar after. A hand full of wheat fig newtons before bed. 3 pints of beer throughout the evening.

"The more I talk to athletes, the more convinced I become that the method of training is relatively unimportant. There are many ways to the top, and the training method you choose is just the one that suits you best. No, the important thing is the attitude of the athlete, the desire to get to the top."


Herb Elliot

Weekly Plan: 5/29 - 6/4
Build 4 week 1 (two week cycle)

M = Bike 100-105, steady with a few hard efforts on hills. Will climb in aerobars.
T = Swim 3500-5000, long intervals, 500-1000's. Then may run 4 on treadmill.
W = Morning run 4 miles TM. Sauna 10 minutes. Afternoon, bike at Sauvie TT intervals (unless raining, then on trainer) Goal is to go 3 X 15 min with 5 min rest if outside. If trainer, then 4 X 10 min with 5 min rest. May run 4 miles after as short brick.

T = Morning swim 2K: 500 pull wu, 500 pull cd. 2 X 200, 4 X 100, 4 X 50 with 30 seconds rest on everything.
Afternoon: Fairmont work 2 mile wu, 2 cd. 3 X 2 mile repeats. Zone 3/4 for first mile on each, Zone 5 second mile. 400 jog between.(CDA group) I may just run 10 easy depending on hamstring. Core at home after
F = Morning 4 mile TM run. First mile Zone 1, then 2.5 miles zone 3, 0.5mile cd zone 1. 20 min core after.
Afternoon 3K swim, short intervals. 200/100/50's. Sauna 10 min
S = 60/18 brick. Run 4 zone 1, bike 30 TT IM pace, Run 4 Zone 2, Bike 30 TT IM pace to 1 mph faster, Run 4 Zone 3
*Critical to stay in zone 2/3 and no harder on final runs. TT should be at IM pace only to slightly faster.
S = 60-80 mile easy ride.

Totals should be approximate:
Swim 9000
Bike 220-260
Run 38-40

Week of 5/22 - 5/28
Recovery week

Total Hours = 7:50
S/B/R Hours = 6:10
w/c = 1:40

Swim = 10,oooyd Time 3:00
Bike = 20 miles Time 1:15
Run = 16 miles Time 1:55

*Right hamstring still sore. Sore in every bike and run workout this week. Very sore tuesday morning after long ride on Memorial day. What can I do...keep wrapped, keep icing, ect.
I know I can run probably around 15 miles or so when it comes to race day. There is the real possibility that it will break down after 20 miles at CDA.
After a week of minimal running and only an hour on the bike, no real relief in the injury. I think I will have to accept that I will start CDA with pain and just try to tolerate it for the duration. I will take 10 days off in necessary after.

Sun 5/28

Summary: Swim 5000 (90') then run on TM 10 miles (72')
Swim 1000 wu in 15:45 (500 pull)
5 X 300/30 4:25 (128/100)
5 X 200/30 2:52 (1:26/100)
5 X 100/30 1:24/100
10 X 50/1 min cycle
500 pull cd in 8'

Then run 10 on TM: Needed to monitor right hamstring closely so I stayed on TM to control pace and stride length. Ave 7:220first 5, then 7:08 for second 5.
Felt fairly easy. Hamstring mildly tight. Kept wrapped in ACE for run.
Zone Summary
Zone 1 = 16% (11')
Zone 2 = 53% (38')
Zone 3 = 31% (23')

Friday 5/26

Run on TM 45 min. 7:20 pace for 5 miles at 2% incline. Kept HR in Zone 2/3 for most of run.

Kept right Hamstring wrapped in ACE bandage. Helped although quads are tired. Not sore...just fatigued.
Need to recover more...will change plans on next several workouts most likely.

Zone Summary
Zone 1 = 26% (12')
Zone 2 = 28% (13')
Zone 3 = 38% (17')
Zone 4 = 8% (3')

Thurs 5/25

Summary: morning core, afternoon short ride, 20 miles 75 min.

5:30 am. 30 min of Pilates core

Raining in the afternoon so changed 3 x 10 min TT workout to Trainer, indoors. Trainer broke about 10 minutes into workout, got 1 X 7 min spinerval done. Oveall, went to 30 minutes than got off and just went outside. Did Hill repeats, in the rain, instead. Bolted out without leg or armwarmers...froze my ass off.

Bike: 6 hill repeats in 6.5 miles, total ascent of 1500 feet: 1.5 mile wu and 1 mile cd for total of 10 miles.
Hill 1 = 3 min, 180 ft, 10.1% grade, HR ave 98, max 106,2 min rest HR 72
Hill 2 = 5 min, 320 ft, 8.3% grade, HR ave 114, max 121, 2 min rest HR 65
Hill 3 = 2 min, 140 ft, 11.0% grade, HR ave 121, max 129, 2 min rest HR 65
Hill 4 = 5 min, 320 ft, 8.3% grade, HR ave 122, max 132, 2 min rest HR 91
Hill 5 = 2 min, 140 ft, 11.0% grade, HR ave 125, max 139, 4 min rest HR 78
Hill 6 = 6 min, 400 ft, 7.4% grade, HR ave 130, max 142, 4 min rest HR 106
*My HR at the end of the 2 min rests is pretty low, 30 beats or so lower than 2 months ago.

Total ascent in 10 mile "mini" workout = 2100 feet, + 10 miles on trainer. Total time 75 min
Didnt run after, high right hamstring still sore. Distinct focus of pain up high in the tendon. Will keep it wrapped and lightly stretched.

Wed 5/24

Summary: Swim 2k (40,), then light weight routine, upper and legs, 45'

Took yesterday off. Felt pretty tired and unmotivated. Did 25' pilates abs in morning before work.

Today
500 wu in 7:30/300 cd mixed stroke and some stroke drills
8 X 50/15 all in 40-42
4 X 100/20, 3 in 1:25, final in 1:26
2 X 200/30 first in 2:50 and second in 2:48

fairly balanced todayl. Tired, but 200's were faster than it felt. Suprised I came in 2:50 and 48

Kept weights to 2 sets of 20: did typical routine except flyl and limited deltoid burners. No biceps. Full leg routine: Hams/quads, inner/outer thigh, calf press, leg press, lunges.

Mon 5/22

Swim 3000 in 48'
No pull today. First 1000 in 16:10, second in 16:00, third in 15:50

Slightly tired but upper body ok. Legs sluggish. Right hamstring tight but not sore to walk around like on friday and saturday.

Weekly Plan for 5/22 - 5/28

M = long continuous easy swim, 45-50 min
T = Swim 2K, do 500 wu pull/300 cd pull
8 X 50/15
4 X 100/20
2 X 200/30

W = day off, hot bath, stretch, pilates, ect. can do light upper body weight session. LIGHT, 2 X 25 for reps.
T = Bike at Sauvie, plan is to do 12 mile wu. Then 3 X 10 min TT with 5 min easy spin between. cool down to total 26-30 miles. Short easy brick run after, 20-30 min
F = Morning 30 min easy run. + 20-30 min core. P.M 3K swim, 500 wu./300 cd: Then
1 X 600, 2 X 400, 4 X 200: everything 30 sec rest

S = 20 mile easy run, some core before dinner
S = Work on call, I will ride monday memorial day for 4 hours. I may switch a couple of things around because of my work schedule on the weekend.
*Just found out that I work 7a-7p on saturday, then call until midnight. I will take sat off or do short run before work. Will thus do a bigger workout on sunday on my own.

Weekly Summary, 5/15 - 5/22

This was a taper week with a race on the end. Auburn 1/2 IM was a race to remember. Happy most with my 1300 ft elevation trail run at 7:35/mile pace. I am confident I can hold 7:20 pace at CDA marathon if I can keep my almost continuous nagging injuries under control until then.

S/B/R Time = 7:57
w/c = none to speak of. Two 10 min sessions of abs and low back core before bed this week.

Swim = 6600 yd, Time = 1:50
Bike = 70, Time = 4:03
Run = 16, Time = 2:04

*Half IM 5:13, 7260 ft ascent

"Twenty miles of hope, and six miles of reality"


Cameron Brown,
describing the marathon after winning 2002 IM New Zealand

taken from Going Long,
Joe Friel and Gordon Byrn

Sunday 5/21

Day off

right hamstring sore, esp. up high. wrapped in ace all day.

Friday 5/19: Off

Sat 5/20
Auburn 1/2 IM: 5:13, total ascent 7260 ft. 5900 on bike, 1360 on bike. I new I would have problems as my right hamstring was sore all week, despite massage. Walking around race morning with a sore ham is not a good sign. This was the first time I have raced 5 hours on a continuous sore muscle though. Continually stretching on the downhills during the bike saved me. I must have stretched about 20 minutes during the bike segment.

5 of us in our training group, 4 on podium. I think there were only 3 Men that broke 5 hours. Winning time of 4:36.

Hannes Mergler 3rd M35 (his first 1/2) (strongest bike..I couldnt catch him, and I tried!)
Ann Ciaverella 5th F35 (7th overall female) (how does she run 8:20 pace on that course? She is incredible for her second season)
Erin Perkins 3rd F30 (her first 1/2) (swim slowed her down 15 minutes, she'll be fine at CDA)
Myself 2nd M40 (15th overall, and 7th age grouper)
Rob Perkins, great race for his first 1/2. He missed the podium by a couple positions: M30

*The first water stop at nearly an hour, and only 4 total on the bike is a big mistake by this race director. Esp. when its in the 80's. Only 1 marker on the bike course, 30 miles. I had to stop at the mile mark at the bike to rip off my odometer sensor because it fell down my fork and caught in my spokes. It would have been nice to have markers every 10 miles. No where near enough water on the run course. It was almost laughable how minimal the aid stations were and how scarce, especially when you pay 250.00 for a race...its running nothing like California 1/2, Grand Coule, or anyother 1/2 I have done. Very poor for the money you spend.

Swim 30:05 Very calm water in the 60's. Fast swim for everyone. I felt a mild current pushing me on the final turn swimming 500 to the finish. I think this is where I gained most of my time.
Bike 3:01 (Transition times added to the bike time total)
As Scott M said last year, this was the most difficult race I will probably do. Bike course changed because of traffic last year. Well, dropping 800 ft down into the canyon on 2 lane chip-seal with at least 10 switch backs was not a change for the better. They also added a nice 500 foot 2.5 mile climb in the final 10 miles to add to the pain. The most difficult portion of the bike course was not the 5900 ft ascent on the bike, it was the lack of really opening up on the down hills. Many switch backs on the new course, and down hills that had 90 degree turns at the bottom to slow you down to 5 mph, then start the next uphill. It was relentless for the entire bike course.
Chain came off twice on up hills as I shifted from 24 to 25 on my rear cassette. Cant predict small problems like that, just stopped and put it back on. Happening on uphills was annoying however.
Run 1: 39 (7:35 pace)
Almost ridiculous. Climb 1360 ft. Again, the descents were single track deep cracks with large rocks, sometimes flowing water and mud. Jumping over metal irrigation boxes the final 2 miles, total 90% trail. "the wall" is a 450 foot climb over about 1000 yds that broke alot of people. I passed 3 walking, as I was moving at Zone 5c HR and 15 min pace/mile. I looked down and my shoes were barely clearing each other on the hill...thats about a 10" stride. Then another 1.2 mile up from 10-11 and another 400 feet.

The good: The race was strong for the entire group off a 39 hour week and a 6 day taper.
The bad: This is a very tough course. Especially the run. Very high risk of injury running downhill on rocky and wet single tracks.
The ugly: Remember where you place your stuff in T2! We were rushed in the morning because of T1 and T2 8 miles apart. I got in on my bike and had to spend 2 minutes looking for my stuff. I completely forgot where I placed it. Didnt even remember which side I placed it on. Yeah, stupid move, it will never happen again.

Zone Summary: Very Happy with Zones. Able to maintain higher HR's throughout race. Held run 2-3 beats under Zone 5 almost entire run, except on a couple of the extreme hills, which going 15 min per mile pace, still went into Zones 5b/c. Pushed into Zone 5b/c final 2 miles as I overtook 2 in my age group. Very temped to pass them back at mile 8 when I started stalking them. I withheld however, keeping a strict limit on my heartrate. When I finally passed at mile 11, they were unable to go with me.

Held Zones 3 and 4 for 60 % of race
Zone 1 = 11' (only 11 min!)
Zone 2 = 33'
Zone 3 = 1:15
Zone 4 = 1:33
Zone 5a= 34'
Zone5b= 21'
Zone5c = 17'
(doestn include swim and T1)

Day off

Breakfast: Cliff Protein bar, 1 apple, small coffee
Lunch: 2 salad rolls, 1 apple, 1 2oz bag pretzels
Dinner: Pasta with vegi sauce. couple of beers.

*Legs are still very sluggish. Not fatigued or sore, just overall tired.

Wed 5/17


Continue Taper. Legs sluggish but getting stonger. Swim after work, 30 min.
500 pull wu in 7:30/ 500 free cd in 7:40
4 X 100/30 first 3 in 1:20, final in 1:21
4 X 50/20 all in 40

2 hours later, before dinner. Run with Ann 25 minutes easy, 8 min pace. Took 5 min. at end to do 4 X 25 sec strides with = jog back to start. First stride normal 5K pace. Second, shorted stride about 1 ft to increase turnover. Third, lengthened stride about 1 ft to decrease turnover. Final stride normal sride, mile-5K pace. These series of strides I did 3-4 times per week when I used to run marathons. It loosens up the legs, esp the hamstrings well.

Breakfast = 1 red grapefruit, small coffee, 1 cliff protein bar (38 g carbo + 20 g protein)
Lunch = chicken breast salad with mixed vegi's, 1 slice bread, 4 ox bag of pretzels
Afternoon snack = 1 non-fat chai latte + 1 apple
Dinner8 oz steak and copious rice + broccoli after. Low fat ice-cream bar and a few gummi bears before bed.

Bike 62 min with Rob Erin and Ann

4 X 90 sec spinervals before the final 800 ft climb back to house.
First and third intervals low gear, 110-120 cadence. 2nd interval big ring, 60 cadence, final interval at race pace. mid gear.

Legs sluggish whole ride until final climb, at which they finally loosened up.

Breakfast = 1 cup rolled oats heated + raisins and brown sugar, 1 small coffee
Lunch = salad with spinach and low fat italian dressing + 2 hard boiled eggs w/o yolk. 1 apple.
Afternoon snack = 1 small 2 oz bag pepper/salt kettle chips + 1 apple
Dinner = Pasta mixed spag + whole wheat spag. in vegi sauce + 1 slice garlic bread. Low fat ice cream bar after, a hand full of gummi bears before bed.

Mon 5/15

Swim am: 49' continuous, 3000yd. Used pull bouy for 5th 500yd segment.

Felt fine, swam easy. Final 500 in a few seconds under 8

Breakfast = Cliff protein bar (38 grams carbo + 20 g protein) and small coffee
Lunch = Low fat Ham sandwich + small 2 oz bag pepper/salt kettle chips
Afternoon snack = 1 apple
Dinner = Chicken Breast 6 oz, made in pasta with low fat alfredo. No snack before bed

"If one can stick to the training throughout the many long years, then will power is no longer a problem. It's raining? That doesn't matter. I am tired? That's besides the point.
It's simply that I just have to."


- Emil Zatopek

Big Training Week in Sunriver, OR
8 Days

Total Hours = 39:23

Swim = 6000m (2 sessions) Time = 2:23
Bike = 607 (7 rides) Time = 32:10
Run = 33 (4 runs) Time 4:20
core = 30 min

This was a great week. Seemed to be almost constantly holding back with the exception of the big brick on tuesday, and a few pulls. This is one of the reasons why I feel great at the end of the week, and could ride long, swim long or run long if I needed to. Will, however, stick to the plan and taper for saturday's race at Auburn, CA. Took Sunday off (5/13), and will take coming up thursday off. Havent decided on friday off before race or a light 1 hour workout.

I wanted to spend more time coaching "philosophy" this week to the team, but late starts and late finishes prevented alot of other "work" I wanted to get accomplished. The most memorable moments of the week were sleeping in until 8am, sitting around breakfast with the team and talking for an hour or so before the workouts. You cant beat quality time like that. We all had stronger workouts because of the complete lack of a time-table. The workout schedule was layed out and completed with the exception of moving one swim forward to saturday morning. This "relaxed" approach to the workouts prevented any tension because we did essentially everything as a group, starting together and finishing together on most workouts.
This approach, with specific attention to daily diet and meticulous attention to recovery drinks on almost every workout + the proper carb's during every ride is why everyone felt "fresh" on the final day.

Key factors to the success of the week:
Team attitude. Fun competition. Everyone sharing workouts, information, trust, ect. When my headset broke 30 miles from town, and I starting walking back, thank you everyone for going on without me. Thanks for thinking of your goals, and knowing I would take care of my own, not matter what it took. Several of you know, I would have ridden long after dark to get that ride in. Thanks for not bagging your own workout and keeping the group together for the final long ride.

Group atmosphere. Every meal together, drinking at night together, ect. I was impressed when the group waited for me for 2 hours before eating, when I rolled in an hour after dark on my 127 miler on friday because of a bike repair needed which delayed my ride. You cant plan something like that...its because of the bond and friendship created throughout the week.

Meticulous, consistent recovery nutrition. High carb meals timed correctly, and high protein meals likewise timed correctly.

Specific attention to on-the-bike nutrition. The attention to detail on every ride, and proper consumption of carbohydrate calories. Timing, quality, and quantity were critical to success in the week.

On the final swim and ride saturday, and having to talk everyone into not working out on Sunday because everyone felt strong and recovered is no surprise to me. There was a hint of a feeling that we didnt do enough...until you look at the numbers. This is what proper training feels like. You feel like you are getting stronger and stronger in the final weeks before your race. The feeling of "I cant wait to rest in my taper" , or feeling dead and counting on the taper to bring you back are bad signs. No one in our group is feeling this way. Instead, the feeling that over 600 miles biking, 35 miles running, and 6k swimming in a week are not enough. That's a sure sign of a major step in success.

Erin, Ann, Grant, Rob, Dan, and Hannes. This was a great week. Visualize your goals. They seemed impossible 3 months ago didnt they?
In the upcoming weeks, toward the end of intense workouts, picture that clock with your goal time on it as you run down that final stretch with your fists in the air, knowing it was all worth it.
All of your goals are fast and extreme. Be proud that you all, in your heart, know that they are achievable.
Its not necessarily the success, or coming up short at a goal, that makes it all worth it. Its the way at which the goal is pursued. This week and the past 6 months is an example of the Iron Journey people talk about.
Goals are not just numbers...its the pursuit that has meaning, the pursuit that generates the emotion, its the pursuit that bonds all of us. Believe, its in all of you.

Sunday 5/14

Day off. Finished big training week in Sunriver. A little hung over this morning.

Breakfast = large 4 egg-beater omelet full of vegi's and low fat ham. A pinch of sharp cheddar. 2 slices toast + non-fat hash browns. Coffee
Lunch = a handfull of grapes and couple of handfulls of sweet potato chips
Dinner = Stopped at KFC on drive back from Sunriver. Had low fat chicken breast wrap + large (pint) of baked beans. Diet soda.
Snack = before bed, couple of handfulls of gummi bears (all sugar)

Sat 5/13
Day 8 of big week.

Summary: Swim 3000(m)(1:03)/Bike 62 (2:27)

Swim in a.m.
500 pull wu/cd
2 sets
2 X 200/40, 4 X 100/20, 4 X 50/10
every other pull
200's at 1:45/100, 100's in 1:40, 50's in 50 (all with pull buoy and ankle strap)

Then bike to Smith Rock from Bend. 62 miles, ave 17.5
Photo, group at Smith Rock, OR
Final day! Feel strong

Swim before breakfast
Breakfast = Starbucks in Bend. 2 low fat coffee cakes slices + Americano coffee
Lunch = carb drink on ride
Dinner = Pizza, mixed vegi, hawaiian and chicago stuffed. Alot of beer and shots after with the group.

Fri 5/12

summary: Bike dtotal 127 (6:25)

Bike first 27 with group. Headset broke. Walked in 1/2 mile then got a ride back to house. Drove to Bend, found a Scott dealer. Bolt in headset was stripped out. Got it fixed in about an hour, back on bike from Sunriver aroun 4pm. Then did 100 in 4:55. 3000ft ascent. Ave 20.2 for ride. 21.5 final 25 miles. First 25 ave 22.0, then very windy on cascade hwy, slowed quite a bit. Bonked a little, needed to get back to final stretch of hwy coming home. Completely out of all water and nutrition, but made it back fairly strong.
HR
Zone 2 for 32 minutes, the remainder of the ride, Zone 1 for the remainder

Breakfast = Waffles with pecans + bananas and copious maple syrup. 4 egg-beaters scrambled.
Lunch = carb drink on ride
Dinner = Fajita's with chicked and mixed vegi's, alot of spanish rice and pinto beans on side. 2 beers.

Wed 5/10

Summary: Bike 92 (5:45)

Recovery ride, long easy with group. Good climb out of crooked river gorge, 1200 ft. Legs feel good, strong. No pain, no complaints

Tues 5/9
Day 4 of big week

Summary: Bike 100 (4:58, 2100 ascent, final 80 miles ave 23.5 mph), then brick run 6.5 (48')
Erin and Ann did a 64 mile ride, then 10 mile brick (sub 8 pace)

Bike: First 18 miles (45 min.) with the girls as a warm up. Then the 5 of us, Grant F, Hannes M, Rob P, Dan W pulled 5 min. each for next 80 miles + 2 mile cool down. Out to cascade lakes hwy on pac crest route and back. Climbed against wind 1800 ft on the way out, winds shifted to 20 mph in face for final 20 miles. Some 23+ mph pulls my HR of 97-100...not a whole lot of effort. My 26-27 mph pulls put me into zone 3 though. Stopped for photo halfway on cascade lakes hwy, alot of snow. Mt Bachelor in background.
Out 22.5 mph on way out (1800 ft climb final 15 miles) back in 24.5: 80 miles ave 23.5 average
We were pulling for 26-27 mph on many of the flats against the wind. This was the strongest consistent ride I have done in my 3 years of cycling. Pull exchanges for almost 4 hours. Worked pretty hard entire ride. Hannes put the big hurt on us on a couple of uphill pulls...very tough to hang on. Got stronger and stronger as the ride went on, pulled 26-27 on a slight upgrade against the wind a couple of times on way back. Grant consistend and strong as usual, Dan W kept sneaking in an extra minute of pull, Rob P is becoming a time trialist...in 6 months. Everyone excelled on this ride. Everyone equally worked and shared the load.

5 min. transition to run. Out first 1/2 in 7:45 pace, back in 7 or faster per mile. Held in Zone 4 for final 2.5 miles. High Zone 1 first 3.5

Everyone drank their carb routine + electrolytes for the entire ride. Strong to the end. Recovery of 30g protein + 90 g maltodextrin after. Then chicken alfredo for dinner. Breakfast was swedish pancakes with bananas, blueberries, and strawberries. Hannes broke out the chocolate Nutella on toast for "breakfast dessert"

HR summary
Bike:
Zone 1 = 80% (4 hours)
Zone 2 = 12% (37')
Zone 3 = 5% (15')
Zone 4 = 3% (5')
Run:
Zone 1 = 50% (24')
Zone 2 = 11% (5')
Zone 3 = 23% (11')
Zone 4 = 15% (7')
Zone 5a= 2% (1')

Mon 5/8

Summary: Swim in afternoon, 3K (70')/then run 6 +(47')

Swim: 25m pool
500 pull wu +300 drills
1000 17:35 (1:46/100m)
500 pull 8:36 (1:44/100)
500 8:32 (143/100)
1 min rest between each
200 mixed stroke cd

Then Run 47 min. a little over 6 miles. 7:20-40 pace. Felt a little tight, but HR in Zone 1 the entire run.

Making dinner, deer walked through the backyard, all 7 of us sitting around the dinner table having a beer, then watching "Without Limits", the Steve Prefontaine story, fire going in the fireplace....no need to go on, its a great week.
Plan is to ride around 80 tomarrow, then 10 mile brick after. Will keep controlled. Run will be IM marathon goal pace to 30 seconds slower as goal.
Girls will bike 60, then run 10. They are both getting impressively stonger.

For Erin to be going through this week in her first season, and her only races' a single sprint, and a single olympic, shows her strength and will. Erin is as strong as anyone I have seen in their first season, and may very well be the fastest age-group female in the marathon at IM CDA.

Ann...what can I say. In her second season, in the line on a 20-21 mph pull for the final 12 miles ascending 400ft, at the end of a 122 miler yesterday. She's only getting stronger. Workouts are becoming more and more controlled and she trains as smart as any elite age-grouper out there. On a decent day, on one of the slower of the IM courses, CDA, she will break 10:30. She will do it on her marathon time, and negative split.
If they run the race right, they will likely be 2 of the top 3 female marathon runners of the age groupers, and I think Ann will be in the top 3 age group women cyclists. We'll see. These arent hopes, they are realities on both of their strengths. They both will need good days, but thats what all this training is about. It will seem like just another workout for them. Just a little longer.

"Sitting in the sun, getting some work done"


Rob Perkins
Looking out on deck commenting on Grant Folske and Hannes Mergler sitting on the deck in the morning sun, working on their laptops, with stage 16 of 2005 Tour de France playing in background. Day 3 of the big training week in Sunriver, OR

"If you want to run, then run a mile. If you want to experience another life, run a marathon. "


Emil Zatopek

Weekly Plan 5/8 - 5/14
Build 2 Week 2

Mon: Rest day on day 3 of big "bike" week. Swim 3-4K, run easy 4-6 miles
Tues: Ride 80, Zone 1/2, run 10 off bike at IM marathon goal pace to 30 seconds slower. (Some will go 60, run 10)
Wed: Ride 100 easy group ride
Thurs: Bike slow 30 in morning, Swim 2-3K, Run 4-6 slow in aftenoon
Fri: Bike 110-120 group ride. Will attempt to incorporate 6 X 20 min IM pace intervals into final 3 hours of ride, on flats. If dead...will cancel intervals.
Sat: Some will take day off. Some will bike 30-40 easy, some 60-80.
Sun off

Summary Week of 5/1 - 5/7
Build 2 Week 2

Total Hours = 21:40
S/B/R Hours = 21
cor 40'

Swim = 8000 ( 2 sessions) Time 2:20
Bike = 222 (3 rides) Time 13:40
Run = 33 (3 Runs)Time 4:30

*good week. Feeling Strong. Minimal to no pain, no real complaints. Will finish up Big Bend bike week, then rest.

Sun 5/7
Day 2 Big Week

Summary: Bike 122 (7:15, ave 17.0 mph, 3400 ascent)

Group ride. Epic scenery. 65 miles out to Crooked River Resevoir, then incredible 20 mile ride along the river, 600 ft rock walls on each side.
Good pulls final 55 miles back to Bend.
Waffles breakfast
Carb routine on bike, started at 2 hour mark.
Recovery drink at finish, then Mexican Dinner. Copious black beans, burrito's.
*Good ride. close to 21 mph final 15 miles into bend, neutral side wind, slight upgrade. Feel good after. Strong.
6:48 Zone 1
20 min. in Zone 2
6 min. in Zone 3
* Spinning on the flats at 21, neutral wind, Heart rate 85 bpm. That's a good sign.

Sat 5/6 (took friday off to drive to Sunriver)

Summary: Day 1 Big Week: Run 14 (1:56), Bike 82 (4:45/2600 ascent)
Sunriver Week:
Hannes Mergler
Grand Folske
Dan Waltz
Rob and Erin Perkins
Myself and Ann


Run in a.m. easy, Zone 1 almost the entire run, 8-8:20 pace. Zone 2 for 3 minutes, Zone 1 1:54. 500 ft ascent.
Rob and Erin took us down Deschuttes river trail, past 2 waterfalls. Extreme scenery. Meadows, hills, a ton of white water, dirt trail entire way. 50 degrees and Sunny.

Bike: Took about 1 hour to make egg-beater omelets and whole grain english muffins. Copius honey.
Biked out toward Cascade Lakes Hwy. warmed to low 60's. Ran into snow about 4800 ft. Biked through for about a mile, then became impassible. Turned around, and back to Sunriver. Then out toward LaPine, then took river road out to cascade hwy, lower elevation, + snow but not on road. Great ride. Strong winds from the mountains on the way out way, easy spin 22 mph on way back. ave 16.7 for ride. Predominate Zone 1.

Zone Summary:
Zone 1 = 85% (4 hours)
Zone 2 = 10% (30')
Zone 3 = 3% (9')
Zone 4 = 2% (6 ')

*Everyone is on board! Within 5 minutes of end of ride, everyone gets out their protein and maltodextrin and makes their recovery drinks.
Heavy on the pasta for dinner, copius vegi's+ultra low fat beef (3%), garlic, salad. Hot tub and a couple of beers after.

No Pain, legs pleasantly tired. Plan is 100 tomarrow, easy predominately Zone 1 ride. Out toward crooked river road to Smith Rock state park.

Thurs 5/4

Summary: Swim 5000 (90 min)

500 wu pull, 8'

4X500/30, all a few seconds under 8' (1:35/100)
4X 300/30, all in 4:40 (1:34/100)
4X200/30, all in 3:04 (1:32/100)
4X100/20, all in 1:30

Sets were continuous, with no added rest.
100 breast cool down.
* A little tired today

Wed 5/3

Summary Run in morning 4.5+ (40') and 20' core/bike 22 (1:40) in evening


6a.m. Run 40 minutes, 4.5+ miles. Zone 1, HR mid 80's entire run except for the 400 ft ascent up 325 stairs toward the end, still only peaked out at 5 beats above zone 1.
Tough to get out of bed for this one. Picturing the finish at Kona got me up.
20 min of pilates abs after.

6 p.m. Bike easy, recovery ride w/ Ann 22 miles 1:40. HR at 16 mph on flats 78 bpm. 800 ft climb to home final 2 miles, HR 128 standing on pedals.

Tues 5/2

Summary: 20 min of core in morning/14.5 miles in evening (1:53)

6 am: 20 min of core, pilates abs. No time for full routine, so got 2/3 of it in. Better than nothing.

pm workout: Ann, Rob, Erin Grant and Allison showed. Grant hammered the final 1.5 miles of the third repeat, down around 5:30 pace. Its good to have someone's back to look at, strengthens focus and control. Erin, Ann and Rob did this workout 48 hours after the big 105 mile ride with 65 miles of TT intervals, and 72 hours after a 20 mile run. Strong work.

6pm: Run Speedwork: 2 mile warm up/2.5 mile cd (1:53 total time)
3 X 3 mile repeats, 800 4:30 jog between. Rolling hills

1 = 18:45 time/HR ave 138/HR max 150/HR at end of rest 108
2 = 19:10/146/158/96
3 = 19:08/148/158/108

Zone summary, includes cooldown, not warmup. Warm up was zone 1 for 18 minutes.
Zone 1= 41% (40')
Zone 2 = 5% (5')
Zone 3 = 9% (10')
Zone 4 = 19.7% (19')
Zone 5a=19% (18')
Zone 5b=3.3% (3')

*This workout was consistent and strong. Right hamstring tight from the first repeat, so relaxed and shortened stride downhill and pushed a little more uphill.
* This is the highest percentage of time I have spent in Zones 5 this whole season. 21 minutes at or above anaerobic threshold. Very happy with outcome. Almost equal time subthreshold.

Mon 5/1
Body weight 160.2, body fat 5.0 %

Summary: Swim 3000 (50')

Descending 3000 yd swim:

1000 (first 500 pull) in 15:50 (1:35/100)
2 X 500 both in 7:48 (1:34/100)
400 in 6:10 (1:33/100)
300 in 4:35 (1:32/100)
200 in 2:56 (1:28/100)
100 in 1:23

All with 30 sec. rest between.
* A little tired from 107 mile ride yesterday but stable. No problems otherwise.

Weekly Plan for 5/1 - 5/7

M= Swim 3500-5K. Longer intervals. Pace will be a little slower, near race pace. Core after.
T= p.m speedwork. Plan is to Run 3 X 3 mile intervals with slow 440 jog between. 2.5 mile wu and 2 mile cd. Total 14 miles
W = a.m. Run 30-40 minutes easy.
p.m. = Skyline ride 25-30 miles, easy. Will work 2-3 hills only.
T = a.m. core, p.m. Swim 3-4000, shorter intervals, 200's, 100's, 50's
F = post call day off. Will do light weights and core. 45 min easy run. Then drive to Bend
S = Start of Big Week. Plan is to run 12-14 then ride 80 easy
S = Ride 100

Swim = 8K
Bike = 210 miles
Rim = 36-40 miles

CDA group: No real difference in what I am doing this week. You can pull back the swim 500 or so yards. Everything else is the same.

"Top results are reached only through pain. But eventually you like this pain. You'll find the more difficulties you have on the way, the more you will enjoy your success."


Emil Zatopek

Winner of "the triple"
1952 Olympic champion in the 5K, 10K, and marathon. Simultaneously broke the olympic records in all 3 events.