Tuesday, June 27, 2006
CDA 06
The good: Kona third consecutive, I am pretty damn lucky. Podium 2nd straight. Thats just guts.
The bad: Temps hit triple digits. Felt like kona, only hotter. One of the highest drop out rates of any Ironman other than Wisconsin in 2005.
The ugly: Not a good idea to start and IM on a nagging injury.
What the hell, my parents, sister, best friend from high school all flew out to watch. I had to start. I had to finish for Ann. I want to be holding her hand treading water in Kona in October.
Some stats:
4800 ft of climbing on the bike. Still the same course with mulitple switch backs on the downhill and 90 degree turns at the bottom of most of the hills. Too many to count slow 90 degree turns on the flats.
Temps: 60's at the start, high 80's by the 70 mile mark on the bike, 97-100 at 4pm depending what part of the course you were on.
Wind: Negatively affected everyone. Wing out of the NE is the worst case condition for CDA. You are with the wind through the heavely wooded trees on the hills, and get no benefit. Then the 12 mile stretch along the highway and back to town it is wide open and exposed. We had 15 with 20 mph gusts for the first 12 mile span, 10-15 mph on the second loop.
This was the first IM I have attempted while injured, and it went as well as I could have hoped considering. I felt strong going into the race, except hamstring twinging as I walked around. Right quad still sore to touch at the start, from massage on friday morning. Some feable attempt by a "therapist" to massage the opposing muscle in an attempt to loosen up my hamstring. I have always received massage 2 days out from the race, but in the future, will keep it much less aggressive.
Start: 7am, already in the 60's. Record mass start, I think just under 2300
panic attack insued after 4-5 contiguous mouthfulls of water. When I let up to breast stroke, another mouth full as I was taking a big breath, then people swimming over me. I thought "you gotta be kidding, I am going to drop at the start". That was a split second thought, then I told myself to take control, calm down, just get out of the way. I breast stroked about 10-15 yards wide for about a minute, slowly caught my breath, then started swimming. I kept it wide, by myself the entire race. PR'd at 106 with a neg. split second half.
T1: PR, no problems. The tape straps on the aero helmet saved some hassel and time. Foot powder in socks allowed for extremely easy slip on.
Bike: Very crowded for about 2 miles. Ave speed around 16. By mile 20 I was up over 23. Hamstring was tight from the first 5 miles or so, but stable. Just like in my workouts. Hills were no problem for me. I dropped my ave to 22.8 going into the head wind. Then dropped speed to 18-20 for 40 minutes to stay within 5 beats into zone 2 through the wind. By the time I got to special needs at mile 62, my speed ave was back up to 22.5, which didnt matter because my hamstring was pulling tighter and tighter. I had decided to pull back and shoot for around a 5:15 so I could hopefully finish the marathon. I was worried at this point, so at mile 70 in the second set of hills, I pulled back, coasting and stretching on every single downhill. I dropped my pace to something in the 20's which dropped my ave down to mid 21's. I was happy with this because even though my leg felt painful, it was stable. The rest of my body was ready to race, and I am certain a sub 5 hour would have been on this day, but that's life. You take it like it is, adjust your goals if you have to. As the temps climbed to 90 my entire head and face became very hot. Major problem with Aero helmet is no ventilation. I mean major problem. I was spraying water on my face at every station to try to cool off. I will take it to kona, but doubt I will wear it. Heat dissipation from your head is a primary source for cooling your core in hot weather. The bike geeks that create these great accessories arent concerned with minor details like that. I am sure its great in a wind tunnel and a 25K though. Urinated 5 times on the first loop, 3 on the second. Never got out of aero position during this...I have this one down.
T2: On PR pace but I took 30 seconds to stretch my leg out on the grass. I was worried just jogging into the tent. Quad felt ok considering the pain at the start, I was pretty happy with that.
Came out of T2 with around a 5 minute PR. Pretty happy considering the big slow down the final 40 miles
Run: Tried to run 7:30's for the first 4 miles to "test" the leg. Failed the test. Leg just got tighter and tighter. I calculated quickly in my head that if I could hold onto 8 min pace I would probably get a podium slot. I slowed to 8's, held for about 4 more miles and the pain returned but a little worse. Slowed to 8:30 and figured if I held I would be around 10 hours or so, and that should get the kona slot, but no podium. My only goal at this point was to get to kona to start with Ann. This is the single reason I stayed in this race. I knew I would not be ready for Canada if I didnt get a slot here, as my leg would take 2-3 weeks to heal after this one.
I was dumping ice down the back of my shorts, and water over my head by mile 6. This is the first time I urinated while running. I am pretty sure it was the cup-fulls of ice on the perineum from dumping it down my shorts. I will talk to a nephrologist about this next week. I urinated 4 times on the run.
Now the temps are around 95 at my mile 12. I start to bonk mentally, physically, spiritually, ect. I thought, "not another kona 04". Then just talked myself down and told myself it was ok. I just slowed down and ran 3 10 min miles. Took an expresso GU at mile 13 and my drink at 15. Took a drink of chicken broth at mile 13. Took a full glass of water at each. Then resumed my routine.
By mile 16 I was running 8:30 min miles again. Leg hurt but I figured I needed to get to mile 22 so I could be in the positon to pass all those dying in my age group the final 4 miles.
I saw Ann at mile 17, I think she was at 10. She looked great the first time I saw her. I was coming back from the 6 mile mark and she was at mile 2. Only 4 miles behind me. She yelled "will you be upset if I dropped" I yelled back "drop, you're already in Kona, this is not the day". Then I repeated that to make sure she heard me. A group I was passing as I yelled this said "she is already in kona? What the hell is she doing out here!" Our goals for Ann were to PR, not to beat yourself up and end up with a 2 month recovery just to get a podium slot. She's already been there, and its not a big deal. A PR in kona is extremely unlikely, but you still have to be able to train just to run within 30-60 min. of your PR there. I found out later her hamstring and calf were hurting... she made the right decision. This is just part of her evolution as a very young, second season athlete. Its very hard mentally, but you have to have the discipline to know when to stop. Most dont have this, and most dont have this when training unfortunately. I think I have some handle on it but I am not perfect. It took me 15 years to understand this concept, and out of around 25 marathons, I have dropped 3...its tough. I dropped out of the Wineglass marathon at mile 21 when I was in 3rd overall back in 1995, I know how tough it is. Then came back to finish 18 at mens marathon nationals a few months later. She'll be OK.
All I thought about from mile 16-22 was "get to 22...just get to 22". When I got there, I "took off". This is more of a mental thing. I took off, meaning I held pace as I was passing everyone walking. And I mean almost everyone. It made me think how many people changed their race day stategy because of the heat. Newby-Fraser's response when someone asked her in the pre-race meeting about soduim? She said she took 2 caps of sodium every other mile on the run in a race once, and temps were in the 60's. What the hell is she talking about...you only can absorb a a small percentage, nearly a fixed amount of salt that you intake. You will eventually absorb all sodium you take in but taking a concentrated solution only delays absorption of carbs if the osmolality becomes too high (over 300). Thus you have to pump water into your bowel to dilute the solution, which can further dehydrate you. If its hot, taking more salts doesnt lead to increased absorption. In fact, taking too much sodium is much worse then taking too little. Coaches should know this, world class athletes should know this. I wonder how many people bonked, and took way too much sodium because it was hotter than usual. Its a bonking cycle. Your kidneys sense high salt in the blood they then preferably reabsorb water and excrete the sodium, and then you stop urinating.
Anyway, when I came across those in my age group the final 10K, I asked in a friendly way "it this your second loop?" to every 40-44 yr old I passed. If they said yes, I would reply "just bring it home man, its almost over". I passed 14 on their second loop in my age group in the final 4 miles. 8 of them in the final 2 miles. Either walking or running 12 min pace.
As I knew at the 12 mile mark. The kona slot would be taken in the final 4-6 miles of the race. I knew this because I saw people on their second lap walking already, those that kicked my butt in the swim and bike. I saw 4 guys walking at the 23 mile mark when I was at 18, 5 miles behind them, and I caught them at mile 25. All 4 were in my age group. The kona slot is either taken in those final miles, or you have to be strong enough to hold your slot and maintain pace in those final miles.
Thats what it will come down to. If you have a shot at a slot, never give up. Always adjust if you have to so you are ready for that final 10K. If you are bonking, you have to know, and catch it early, and slow way down and fix the problem. Get yourself ready to run that final 10K. This is the only part of the race that's reality.
Erin held strong for her first race. She is used to feeling dead and still running...she's a marathon runner. Rob had to pull out off the bike. I feel bad that their first race had nearly 25 miles of head wind and hit 100 degrees, but these races are about things you cant control. I failed Rob as a coach by not reiterating what you do when you bonk. I mentioned it to them briefly but should have been more firm in explaining how to recover from a bonk. I recovered in Kona in 04 with 4 consecutive 12 min miles and proper nutrition. I recovered in CDA 06 by slowing and focusing even more on maintaining nutrition, without over-doing it. I think if Rob would have walked a mile, kept the nutrition going, he would have been able to run slow. However, he would not be happy with a 14 hour race. I know him. He will come back on another day.
Number 5 for me in 2 years. It doesnt get any easier. If Kona is a good day, I will hammer. If not, I wont. Figuring out what a "good day" is at Kona is the key. This is what I will teach Ann this summer.
The bad: Temps hit triple digits. Felt like kona, only hotter. One of the highest drop out rates of any Ironman other than Wisconsin in 2005.
The ugly: Not a good idea to start and IM on a nagging injury.
What the hell, my parents, sister, best friend from high school all flew out to watch. I had to start. I had to finish for Ann. I want to be holding her hand treading water in Kona in October.
Some stats:
4800 ft of climbing on the bike. Still the same course with mulitple switch backs on the downhill and 90 degree turns at the bottom of most of the hills. Too many to count slow 90 degree turns on the flats.
Temps: 60's at the start, high 80's by the 70 mile mark on the bike, 97-100 at 4pm depending what part of the course you were on.
Wind: Negatively affected everyone. Wing out of the NE is the worst case condition for CDA. You are with the wind through the heavely wooded trees on the hills, and get no benefit. Then the 12 mile stretch along the highway and back to town it is wide open and exposed. We had 15 with 20 mph gusts for the first 12 mile span, 10-15 mph on the second loop.
This was the first IM I have attempted while injured, and it went as well as I could have hoped considering. I felt strong going into the race, except hamstring twinging as I walked around. Right quad still sore to touch at the start, from massage on friday morning. Some feable attempt by a "therapist" to massage the opposing muscle in an attempt to loosen up my hamstring. I have always received massage 2 days out from the race, but in the future, will keep it much less aggressive.
Start: 7am, already in the 60's. Record mass start, I think just under 2300
panic attack insued after 4-5 contiguous mouthfulls of water. When I let up to breast stroke, another mouth full as I was taking a big breath, then people swimming over me. I thought "you gotta be kidding, I am going to drop at the start". That was a split second thought, then I told myself to take control, calm down, just get out of the way. I breast stroked about 10-15 yards wide for about a minute, slowly caught my breath, then started swimming. I kept it wide, by myself the entire race. PR'd at 106 with a neg. split second half.
T1: PR, no problems. The tape straps on the aero helmet saved some hassel and time. Foot powder in socks allowed for extremely easy slip on.
Bike: Very crowded for about 2 miles. Ave speed around 16. By mile 20 I was up over 23. Hamstring was tight from the first 5 miles or so, but stable. Just like in my workouts. Hills were no problem for me. I dropped my ave to 22.8 going into the head wind. Then dropped speed to 18-20 for 40 minutes to stay within 5 beats into zone 2 through the wind. By the time I got to special needs at mile 62, my speed ave was back up to 22.5, which didnt matter because my hamstring was pulling tighter and tighter. I had decided to pull back and shoot for around a 5:15 so I could hopefully finish the marathon. I was worried at this point, so at mile 70 in the second set of hills, I pulled back, coasting and stretching on every single downhill. I dropped my pace to something in the 20's which dropped my ave down to mid 21's. I was happy with this because even though my leg felt painful, it was stable. The rest of my body was ready to race, and I am certain a sub 5 hour would have been on this day, but that's life. You take it like it is, adjust your goals if you have to. As the temps climbed to 90 my entire head and face became very hot. Major problem with Aero helmet is no ventilation. I mean major problem. I was spraying water on my face at every station to try to cool off. I will take it to kona, but doubt I will wear it. Heat dissipation from your head is a primary source for cooling your core in hot weather. The bike geeks that create these great accessories arent concerned with minor details like that. I am sure its great in a wind tunnel and a 25K though. Urinated 5 times on the first loop, 3 on the second. Never got out of aero position during this...I have this one down.
T2: On PR pace but I took 30 seconds to stretch my leg out on the grass. I was worried just jogging into the tent. Quad felt ok considering the pain at the start, I was pretty happy with that.
Came out of T2 with around a 5 minute PR. Pretty happy considering the big slow down the final 40 miles
Run: Tried to run 7:30's for the first 4 miles to "test" the leg. Failed the test. Leg just got tighter and tighter. I calculated quickly in my head that if I could hold onto 8 min pace I would probably get a podium slot. I slowed to 8's, held for about 4 more miles and the pain returned but a little worse. Slowed to 8:30 and figured if I held I would be around 10 hours or so, and that should get the kona slot, but no podium. My only goal at this point was to get to kona to start with Ann. This is the single reason I stayed in this race. I knew I would not be ready for Canada if I didnt get a slot here, as my leg would take 2-3 weeks to heal after this one.
I was dumping ice down the back of my shorts, and water over my head by mile 6. This is the first time I urinated while running. I am pretty sure it was the cup-fulls of ice on the perineum from dumping it down my shorts. I will talk to a nephrologist about this next week. I urinated 4 times on the run.
Now the temps are around 95 at my mile 12. I start to bonk mentally, physically, spiritually, ect. I thought, "not another kona 04". Then just talked myself down and told myself it was ok. I just slowed down and ran 3 10 min miles. Took an expresso GU at mile 13 and my drink at 15. Took a drink of chicken broth at mile 13. Took a full glass of water at each. Then resumed my routine.
By mile 16 I was running 8:30 min miles again. Leg hurt but I figured I needed to get to mile 22 so I could be in the positon to pass all those dying in my age group the final 4 miles.
I saw Ann at mile 17, I think she was at 10. She looked great the first time I saw her. I was coming back from the 6 mile mark and she was at mile 2. Only 4 miles behind me. She yelled "will you be upset if I dropped" I yelled back "drop, you're already in Kona, this is not the day". Then I repeated that to make sure she heard me. A group I was passing as I yelled this said "she is already in kona? What the hell is she doing out here!" Our goals for Ann were to PR, not to beat yourself up and end up with a 2 month recovery just to get a podium slot. She's already been there, and its not a big deal. A PR in kona is extremely unlikely, but you still have to be able to train just to run within 30-60 min. of your PR there. I found out later her hamstring and calf were hurting... she made the right decision. This is just part of her evolution as a very young, second season athlete. Its very hard mentally, but you have to have the discipline to know when to stop. Most dont have this, and most dont have this when training unfortunately. I think I have some handle on it but I am not perfect. It took me 15 years to understand this concept, and out of around 25 marathons, I have dropped 3...its tough. I dropped out of the Wineglass marathon at mile 21 when I was in 3rd overall back in 1995, I know how tough it is. Then came back to finish 18 at mens marathon nationals a few months later. She'll be OK.
All I thought about from mile 16-22 was "get to 22...just get to 22". When I got there, I "took off". This is more of a mental thing. I took off, meaning I held pace as I was passing everyone walking. And I mean almost everyone. It made me think how many people changed their race day stategy because of the heat. Newby-Fraser's response when someone asked her in the pre-race meeting about soduim? She said she took 2 caps of sodium every other mile on the run in a race once, and temps were in the 60's. What the hell is she talking about...you only can absorb a a small percentage, nearly a fixed amount of salt that you intake. You will eventually absorb all sodium you take in but taking a concentrated solution only delays absorption of carbs if the osmolality becomes too high (over 300). Thus you have to pump water into your bowel to dilute the solution, which can further dehydrate you. If its hot, taking more salts doesnt lead to increased absorption. In fact, taking too much sodium is much worse then taking too little. Coaches should know this, world class athletes should know this. I wonder how many people bonked, and took way too much sodium because it was hotter than usual. Its a bonking cycle. Your kidneys sense high salt in the blood they then preferably reabsorb water and excrete the sodium, and then you stop urinating.
Anyway, when I came across those in my age group the final 10K, I asked in a friendly way "it this your second loop?" to every 40-44 yr old I passed. If they said yes, I would reply "just bring it home man, its almost over". I passed 14 on their second loop in my age group in the final 4 miles. 8 of them in the final 2 miles. Either walking or running 12 min pace.
As I knew at the 12 mile mark. The kona slot would be taken in the final 4-6 miles of the race. I knew this because I saw people on their second lap walking already, those that kicked my butt in the swim and bike. I saw 4 guys walking at the 23 mile mark when I was at 18, 5 miles behind them, and I caught them at mile 25. All 4 were in my age group. The kona slot is either taken in those final miles, or you have to be strong enough to hold your slot and maintain pace in those final miles.
Thats what it will come down to. If you have a shot at a slot, never give up. Always adjust if you have to so you are ready for that final 10K. If you are bonking, you have to know, and catch it early, and slow way down and fix the problem. Get yourself ready to run that final 10K. This is the only part of the race that's reality.
Erin held strong for her first race. She is used to feeling dead and still running...she's a marathon runner. Rob had to pull out off the bike. I feel bad that their first race had nearly 25 miles of head wind and hit 100 degrees, but these races are about things you cant control. I failed Rob as a coach by not reiterating what you do when you bonk. I mentioned it to them briefly but should have been more firm in explaining how to recover from a bonk. I recovered in Kona in 04 with 4 consecutive 12 min miles and proper nutrition. I recovered in CDA 06 by slowing and focusing even more on maintaining nutrition, without over-doing it. I think if Rob would have walked a mile, kept the nutrition going, he would have been able to run slow. However, he would not be happy with a 14 hour race. I know him. He will come back on another day.
Number 5 for me in 2 years. It doesnt get any easier. If Kona is a good day, I will hammer. If not, I wont. Figuring out what a "good day" is at Kona is the key. This is what I will teach Ann this summer.
Thursday, June 22, 2006
Road to CDA 06: core
Thurs 6/22
morning resing HR 36, weight 160.8, body fat 5.4%
Day off
Pilates abs/low back 30 min. Then final Sauna treatment, 15 min at 190 degrees.
Every big race I have my fears and doubts, but I knew it would happen. I woke up and my legs feel stonger then ever.
Breakfast: 1 cup rolled oats, raisins and bwn sugar, herbal caffeine free tea
Lunch: Tai wheat noodles, light oil, grilled chicken, veggis, salad. Diet shasta
Afternoon: 2 oz bag pretzels, caffeine free herbal tea.
On the road to CDA at 5:30. Will eat carbs. May not have internet access until after the race on sunday. Plan is pancakes friday morning. light lunch. pasta in evening. Saturday, more carbs breakfast, lunch, and copious rice for early dinner.
morning resing HR 36, weight 160.8, body fat 5.4%
Day off
Pilates abs/low back 30 min. Then final Sauna treatment, 15 min at 190 degrees.
Every big race I have my fears and doubts, but I knew it would happen. I woke up and my legs feel stonger then ever.
Breakfast: 1 cup rolled oats, raisins and bwn sugar, herbal caffeine free tea
Lunch: Tai wheat noodles, light oil, grilled chicken, veggis, salad. Diet shasta
Afternoon: 2 oz bag pretzels, caffeine free herbal tea.
On the road to CDA at 5:30. Will eat carbs. May not have internet access until after the race on sunday. Plan is pancakes friday morning. light lunch. pasta in evening. Saturday, more carbs breakfast, lunch, and copious rice for early dinner.
Road to CDA 06: quote 6/22
" I'll run without stopping.
Until heart and feet fail,
or until I cant stand...
Be, and be not afraid, to reach for heaven."
Traci Chapman
Until heart and feet fail,
or until I cant stand...
Be, and be not afraid, to reach for heaven."
Traci Chapman
Wednesday, June 21, 2006
Road to CDA 06: quote 6/21
Just as the tumultuous chaos of a thunderstorm brings on a nurturing rain;
that allows life to flourish.
So too in human affairs, times of advancement are preceded by times of disorder.
Success comes to those who weather the storm
I chang no. 3
that allows life to flourish.
So too in human affairs, times of advancement are preceded by times of disorder.
Success comes to those who weather the storm
I chang no. 3
Road to CDA 06: Swim 1500/Run 6
Wed 6/21
6:30 am: Swim 1500
500 pull wu in 7:40
4 X 100, 50 breast between each + 15 sec
2 in 1:21 and 2 in 1:20
100 of single arm drill
200 cd in 2:52
Run 5:45 pm: a bit under 6 miles, 45 min.
easy with 4 X 30 sec strides after. Legs feel very sluggish. Didnt loosen up until final 2 strides.
Breakfast: 3/4 cup oats + 25 g whey protein and bwn sugar. caffeine free herbal tea, water.
Lunch: Baja fresh bowl with chix breast, black beans, rice, vegi's. Extra side of black beans. Diet fresca.
Mid afternoon: small bag of pretzels (1180 mg salt), 24 oz water, caffeine free tea.
Dinner: big plate of pasta with mushrooms, garlic, onions.
Before bed: 200 grams of malto dextrin mixed with 50 grams protein. Taken over 30 minutes.
6:30 am: Swim 1500
500 pull wu in 7:40
4 X 100, 50 breast between each + 15 sec
2 in 1:21 and 2 in 1:20
100 of single arm drill
200 cd in 2:52
Run 5:45 pm: a bit under 6 miles, 45 min.
easy with 4 X 30 sec strides after. Legs feel very sluggish. Didnt loosen up until final 2 strides.
Breakfast: 3/4 cup oats + 25 g whey protein and bwn sugar. caffeine free herbal tea, water.
Lunch: Baja fresh bowl with chix breast, black beans, rice, vegi's. Extra side of black beans. Diet fresca.
Mid afternoon: small bag of pretzels (1180 mg salt), 24 oz water, caffeine free tea.
Dinner: big plate of pasta with mushrooms, garlic, onions.
Before bed: 200 grams of malto dextrin mixed with 50 grams protein. Taken over 30 minutes.
Tuesday, June 20, 2006
Road to CDA 06: Quote 6/20
Adversity leads to inner strength
Road to CDA 06: core/Bike
Tues 6/20
Came out of Hypoxic tent last night.
Weight 161.8, body fat 5.2%, morning HR 36
*Legs feel fresh this morning. Passed stair test with flying colors.
6 a.m. Core, pilates abs/low back, 30'
6p.m.: Bike 73 minutes. Skyline, 4 X 90 sec hard efforts final 30 minutes. Some climbing but didnt work unless on a 90 sec spinerval.
Massage after
Breakfast: 1 cup oats w/ bwn sugar, 16 oz water
Mid morning: 1 apple
Lunch: Salad with vegi's, chicken breast, low fat dressing. Small bag of pretzels, diet sierra mist.
Mid afternoon: decaf coffee, cliff protein bar, 2 oz bag of baked lay's
Dinner: Pork-chop, plenty of rice-a-roni, corn on the cob. A couple of handfuls of gummi bears before bed and a beer.
Came out of Hypoxic tent last night.
Weight 161.8, body fat 5.2%, morning HR 36
*Legs feel fresh this morning. Passed stair test with flying colors.
6 a.m. Core, pilates abs/low back, 30'
6p.m.: Bike 73 minutes. Skyline, 4 X 90 sec hard efforts final 30 minutes. Some climbing but didnt work unless on a 90 sec spinerval.
Massage after
Breakfast: 1 cup oats w/ bwn sugar, 16 oz water
Mid morning: 1 apple
Lunch: Salad with vegi's, chicken breast, low fat dressing. Small bag of pretzels, diet sierra mist.
Mid afternoon: decaf coffee, cliff protein bar, 2 oz bag of baked lay's
Dinner: Pork-chop, plenty of rice-a-roni, corn on the cob. A couple of handfuls of gummi bears before bed and a beer.
Monday, June 19, 2006
Road to CDA 06: Prep
Some notes
Pre-race:
Transition bags:
There will be 2000 bags laying out on the grass. Helpful to tie a streamer or small flag or balloon to your bag. Anything to make it distinguishable to you. On race day you will see a couple of people running down the rows that cant find their bag. They will be in order by number, but they tend to get stacked onto one another.
1) In you swim-bike bag. Put 2 CO2's with a wedge and valve adapter with tube and patch kit into a small plastic zip-lock bag. For tubulars, no need for a tube but may want to put a razor (covered edge) into your bag to help cut off the tire if needed. Lay each one of your socks into your bike shoe so you can easily pull each on out and put it on. You can put some corn starch or foot powder into your socks, lightly coat them. This will help with sweat and keep feet dry for quite a while. Place this plastic bag into one of your bike shoes in the transition bag on top of one of the socks so its the first thing you grab. Just stuff the plastic bag in your uniform rear pocket and your done. Put your biking glasses in the other shoe, on the other sock. Its good to use 2 pieces of scotch tape to tape your helmet straps to the side of the helmet so you can just throw on the helmet, then pull the afixed straps down over your chin. This avoids the staps from getting tangled and twisted in your bag. Make sure your race belt (if using one) is easily accessible. Put your glasses on before your helmet. The helmet straps help secure the glasses. When you get off the bike, you tend to rip your helmet off. If the glasses are on the outside of the helmet straps, they will go flying.
2) Bike-run bag. Running shoes. I would put a fresh pair of socks on. Can use a light layer of foot powder or corn starch in the socks if you want. I have done this for marathons for years, and it helps. I have never had a blister since doing this. Lay one in each shoe. Its 10 seconds, but its comfortable. If you are taking a caffeine tab during the marathon (I suggest around 16 miles), put the tabs into a small zip lock bag and put that bag into your shoe on your sock. Then its the first thing you pull out. Put this bag into your uniform rear pocket. You can take out your bike bag from your pocket before this so you have plenty of space. Put a visor or hat into the bag. Put both of your nutrition flasks into your shoes also so you dont forget them!! 2 six ounce flasks per 13 miles is all you need. If wearing a belt, that's fine.
Night before: Rice for dinner, dont eat dinner beyond 7pm or so. Light on the meat and vegi's. High sugar treat after is ok. around 9pm, drink down a recovery drink. 100 grams malto with 25 g protein for men, 70/25 for women. Make up your race drinks the day before. You will have time to put into your swim-bike transition bag in the morning. You will dump off your T2 bag in the morning also. You will dissolve your salts into your bike and run bottles so you wont have to carry any tabs.
Race morning.
1/2 cup of oats with sugar and perhaps a banana, 2 hours before the start. Carry water around with you sipping the entire morning. 90 minutes before start, take 200 mg caffeine. If you are not in the porta-jon within 30 minutes, take another 100 mg. 60 minutes before start, keep drinking. Its ok to take 1 endurolyte tab. 30 minutes from the start, no more drinking. If you are on my carbo plan, you only need to put 4 gels into your uni. Keep them for the bike and run just in case you loose your bottle. Or if you want some caffeine, you can substitute a gel for one of your drinks around 1/2 way on the bike or run. You can put the gels in your uniform before the start, as your uniform will be under your wet suit. Put on 25 spf waterproof sunscreen after your body marking dries. Dont forget the back of the neck. Childrens suncreen works good for the face, it doesnt burn the eyes when it drips down off your forehead when sweating.
In your special needs bags. For bike you will have your 2 new nutrition bottles, for the run, 2 new nutrition flasks. Optional to place plastic ice packs (pick up at drug store) into your special needs bags. Ann did this, and having your new drinks cold makes a big difference on a warm day.
Swim:
1)Start wide unless you plan on contending for the lead. There is plenty of room. Moving down the beach 20 yds only adds on 15 seconds but you wont get beat up at the start.
2) Dont go crazy and cut into the bouy with the other 1000 people. All you have to do is swim about 5-10 yds wide of the first 2 bouys on the corners and you will avoid breast stroking for 30 seconds and avoid getting kicked and risk your goggles being torn off.
3) Put your goggle under your swim cap. If they get kicked, the cap helps them stay on your face. If they do get kicked off, just relax, turn over on your back, shake them out and put them back on.
4) Dont sprint out of the water on the first lap, and dont sprint down the beach on your way to the second lap. This will shoot your heart rate way over max. Just relax and jog easy,its only 10 seconds.
5) They will rip your wet suit off you. Get it started as you jog or walk up to the T1 area by unzipping it and if you have time, peel it off to your waist. If no time, thats ok...there are 2-3 people assigned to you that will rip it off. Carry your wet suit to T1 after getting your bag.
Bike:
!!!!) Weight means alot. Carry only 2 bottles. In triangle if possible. If not, a single bottle holder on the rear seat works great. If closely taking in nutrition using marked bottles, this works best. Using the strap-on bottle on the aerobars is ok, but you can take the preise amount of carbs every 20 minutes. No need to carry extra water, you will have stations every 10 miles. If you get on your bike and you HR monitor doesnt function. Shut if off and re-start it. You will have your total time at the finish. You need to know your HR limits during the race.
1) Start your 20 minute nutrition cycles 20 minutes after you are on the bike. Dont take anything at all the first 10 minutes or so. At 10 minutes, you can have a sip of water if available.
2) Take your nutrition every 20 min. Take about 1/3 water bottle of water at each water stop. This should give about 26 ounces of fluid per hour total. If temps are above 80 or it feels hot, or you feel thirsty, take more water at the water stations. If you miss a nutrition cycle, or are late by 5 or 10 minutes, DO NOT try to make it up. Just take the nutrition and start a new 20 minute cycle from that point forward. You dont have to worry about taking water with your bike nutrition (like on the run) because its already diluted into 5-6 ounces of water.
!!!!) At the water stations, do NOT just swing out into the path of cyclists after grabbing your bottle. Some will be skipping the station and flying up on the left. Pedal straight through and check your left rear quickly before merging back into the main road.
3) Once you are finished with one of your nutrition bottles, throw it away at the next water station and use the water station bottle in its place on your bike. This will give you a source of water, and you can skip a water station if you have 1/2 full water bottle on your bike.
4)Pee on your bike.
!!!!) If you drop a nutrition bottle and it has more than one drink left, go pick it up!!
5) At special needs, someone will be holding a walkie-talkie or megaphone. Yell your race number at him loud and twice so he hears you. He will tell the special needs people that you are coming. As you pull up to special needs, yell your number loud so someone hears you and is waiting for you with your bag. There will be about 20 people standing with bags, all different race numbers. Yelling your number out will alert the person holding your bag and they will flag you down. Dont freak out...just pull over, stop the bike, and change out your nutrition bottles for your 2 new fresh ones. Again, do NOT just yank your bike over onto the race course, you will get hit. Bike straight until you have a little speed, check your left rear, then pull back onto the course and get back up to speed. All this takes 30 seconds.
6) On the hills, do not stand up if at all possible. This raises your heart rate about 10 beats. Do not stay in your aero position, this puts too much strain on your hip flexors. Just sit up hands on the bars or pads and spin up. You can take your HR into zone 4 temporarily but no higher.
!!!!) If you have some thigh or quad cramping on the bike. Pull over for 30-60 seconds and just stretch it gently. If Hamstrings or calf are cramped, you can stretch on the bike.
7) Final 5 minutes on the bike, take time to stretch your calfs and hamstrings...lightly. Do not drink anything within 10 minutes of getting off the bike. Get yourself ready to transition.
8) They will grab your bike for you. Take off your helmet as you jog to the T2 tent. Your glasses will be under your straps so they wont go flying off your head. Dont sprint. Keep your HR below threshold.
9) You dont have to bike 112 miles: On the down hills, coast for a little while and stretch. Pedalling like a bat out of hell will get you 10 second lead on the guy coasting and stretching behind you. Do this on 5 hills for 2 laps and youve just coasted a mile. You CAN draft. You have 20 seconds to pass. As you pull up to someone, get in their draft and coast behind them for about 5 seconds, then pass them. If you do this to 200 people during the bike, you have saved 1000 seconds. Thats 16 minutes you are not pedalling over 112 miles. Thats 5 miles!If you see a line of riders of course, you dont want to weave in and out of each one because thats not efficient and you will lose time. If you come upto a line of 5 or 10 cyclists, just drift past them all. However, when coming up to that single rider ahead...use his draft.
Run:
1) Putting on dry socks is important. Yours will be sweaty and wet with urine.
2) T2 is fast, only 2 minutes or so. You can take your bag of bike accessories out of your shirt in T2 also, just throw your plastic baggie into your running bag.
3) You will run too fast the first mile. Thats ok. Just slow down after that. Extremely important you run your designated pace. 90% of all athletes feel great off the bike. This is because you've been sitting for almost 6 hours. Trust me. Stick to your pace. You will be wishing you did at the 20 mile mark.
4) Take a drink of water at every stop. Take another cup and throw on your head if its hot. If hot, you can throw a cup of ice down the front of your shorts or down your back. If wearing a hat, you can put ice in your hat then put the hat back on. If its not hot, dont cover yourself with water. Its more comfortable to run in dry shoes/socks if you can.
5) Your nutrition will be concentrated into 2 ounces. That means you have to time it so you take your nutrition at the water stations. Every 15-20 minutes is fine. As you see the water station coming, get your flask out and ready. Drink your 2 ounces of carbs as you enter the station and put the flask back in your shirt or on your belt. Then take about 4 ounces of water. As long as you take water within 30-60 seconds, you'll be fine. The water will dilute the concentrated carbs in your stomach.
6) If you start to get a side stitch. #1 thing is to just slow down 15-30 sec. per mile for a few minutes to bring your breathing down. Breath in a nice deep breath every 30 seconds or so and breath out easy. This usually takes care of a side stitch. Take care of it on the spot so you dont run the whole race uncomfortable. You can skip a water stop or just take a small sip of water if cramping. You can also skip a nutrition cycle in you have a cramp and its time to drink carbs. All you do is wait for the cramp to subside, then take your carbs at the next water station, and start your new 20 min. cycles from that point onward.
7) The special needs on the run is easy. You will be able to run while getting your new nutrition flasks (if you arent wearing a 4 flask belt). Again, yell out your number loud and twice so they hear you and can start looking for your bag before you get there.
8) The final 10K can be the best experience of your life. Maintain your cardiac and goal pace and you will pass at least 100-200 people those final miles.
9) Remember to pose as you finish, they are taking pictures. If you focus on hitting your stopwatch at the finish, your finishing photo will look pretty funny as you are looking at your watch. Just wait 5 seconds after you cross the line, then shut your stopwatch off. You should be spending your time crossing the line with your arms in the air, yelling at the crowd in that final stretch as you here your name.
Pre-race:
Transition bags:
There will be 2000 bags laying out on the grass. Helpful to tie a streamer or small flag or balloon to your bag. Anything to make it distinguishable to you. On race day you will see a couple of people running down the rows that cant find their bag. They will be in order by number, but they tend to get stacked onto one another.
1) In you swim-bike bag. Put 2 CO2's with a wedge and valve adapter with tube and patch kit into a small plastic zip-lock bag. For tubulars, no need for a tube but may want to put a razor (covered edge) into your bag to help cut off the tire if needed. Lay each one of your socks into your bike shoe so you can easily pull each on out and put it on. You can put some corn starch or foot powder into your socks, lightly coat them. This will help with sweat and keep feet dry for quite a while. Place this plastic bag into one of your bike shoes in the transition bag on top of one of the socks so its the first thing you grab. Just stuff the plastic bag in your uniform rear pocket and your done. Put your biking glasses in the other shoe, on the other sock. Its good to use 2 pieces of scotch tape to tape your helmet straps to the side of the helmet so you can just throw on the helmet, then pull the afixed straps down over your chin. This avoids the staps from getting tangled and twisted in your bag. Make sure your race belt (if using one) is easily accessible. Put your glasses on before your helmet. The helmet straps help secure the glasses. When you get off the bike, you tend to rip your helmet off. If the glasses are on the outside of the helmet straps, they will go flying.
2) Bike-run bag. Running shoes. I would put a fresh pair of socks on. Can use a light layer of foot powder or corn starch in the socks if you want. I have done this for marathons for years, and it helps. I have never had a blister since doing this. Lay one in each shoe. Its 10 seconds, but its comfortable. If you are taking a caffeine tab during the marathon (I suggest around 16 miles), put the tabs into a small zip lock bag and put that bag into your shoe on your sock. Then its the first thing you pull out. Put this bag into your uniform rear pocket. You can take out your bike bag from your pocket before this so you have plenty of space. Put a visor or hat into the bag. Put both of your nutrition flasks into your shoes also so you dont forget them!! 2 six ounce flasks per 13 miles is all you need. If wearing a belt, that's fine.
Night before: Rice for dinner, dont eat dinner beyond 7pm or so. Light on the meat and vegi's. High sugar treat after is ok. around 9pm, drink down a recovery drink. 100 grams malto with 25 g protein for men, 70/25 for women. Make up your race drinks the day before. You will have time to put into your swim-bike transition bag in the morning. You will dump off your T2 bag in the morning also. You will dissolve your salts into your bike and run bottles so you wont have to carry any tabs.
Race morning.
1/2 cup of oats with sugar and perhaps a banana, 2 hours before the start. Carry water around with you sipping the entire morning. 90 minutes before start, take 200 mg caffeine. If you are not in the porta-jon within 30 minutes, take another 100 mg. 60 minutes before start, keep drinking. Its ok to take 1 endurolyte tab. 30 minutes from the start, no more drinking. If you are on my carbo plan, you only need to put 4 gels into your uni. Keep them for the bike and run just in case you loose your bottle. Or if you want some caffeine, you can substitute a gel for one of your drinks around 1/2 way on the bike or run. You can put the gels in your uniform before the start, as your uniform will be under your wet suit. Put on 25 spf waterproof sunscreen after your body marking dries. Dont forget the back of the neck. Childrens suncreen works good for the face, it doesnt burn the eyes when it drips down off your forehead when sweating.
In your special needs bags. For bike you will have your 2 new nutrition bottles, for the run, 2 new nutrition flasks. Optional to place plastic ice packs (pick up at drug store) into your special needs bags. Ann did this, and having your new drinks cold makes a big difference on a warm day.
Swim:
1)Start wide unless you plan on contending for the lead. There is plenty of room. Moving down the beach 20 yds only adds on 15 seconds but you wont get beat up at the start.
2) Dont go crazy and cut into the bouy with the other 1000 people. All you have to do is swim about 5-10 yds wide of the first 2 bouys on the corners and you will avoid breast stroking for 30 seconds and avoid getting kicked and risk your goggles being torn off.
3) Put your goggle under your swim cap. If they get kicked, the cap helps them stay on your face. If they do get kicked off, just relax, turn over on your back, shake them out and put them back on.
4) Dont sprint out of the water on the first lap, and dont sprint down the beach on your way to the second lap. This will shoot your heart rate way over max. Just relax and jog easy,its only 10 seconds.
5) They will rip your wet suit off you. Get it started as you jog or walk up to the T1 area by unzipping it and if you have time, peel it off to your waist. If no time, thats ok...there are 2-3 people assigned to you that will rip it off. Carry your wet suit to T1 after getting your bag.
Bike:
!!!!) Weight means alot. Carry only 2 bottles. In triangle if possible. If not, a single bottle holder on the rear seat works great. If closely taking in nutrition using marked bottles, this works best. Using the strap-on bottle on the aerobars is ok, but you can take the preise amount of carbs every 20 minutes. No need to carry extra water, you will have stations every 10 miles. If you get on your bike and you HR monitor doesnt function. Shut if off and re-start it. You will have your total time at the finish. You need to know your HR limits during the race.
1) Start your 20 minute nutrition cycles 20 minutes after you are on the bike. Dont take anything at all the first 10 minutes or so. At 10 minutes, you can have a sip of water if available.
2) Take your nutrition every 20 min. Take about 1/3 water bottle of water at each water stop. This should give about 26 ounces of fluid per hour total. If temps are above 80 or it feels hot, or you feel thirsty, take more water at the water stations. If you miss a nutrition cycle, or are late by 5 or 10 minutes, DO NOT try to make it up. Just take the nutrition and start a new 20 minute cycle from that point forward. You dont have to worry about taking water with your bike nutrition (like on the run) because its already diluted into 5-6 ounces of water.
!!!!) At the water stations, do NOT just swing out into the path of cyclists after grabbing your bottle. Some will be skipping the station and flying up on the left. Pedal straight through and check your left rear quickly before merging back into the main road.
3) Once you are finished with one of your nutrition bottles, throw it away at the next water station and use the water station bottle in its place on your bike. This will give you a source of water, and you can skip a water station if you have 1/2 full water bottle on your bike.
4)Pee on your bike.
!!!!) If you drop a nutrition bottle and it has more than one drink left, go pick it up!!
5) At special needs, someone will be holding a walkie-talkie or megaphone. Yell your race number at him loud and twice so he hears you. He will tell the special needs people that you are coming. As you pull up to special needs, yell your number loud so someone hears you and is waiting for you with your bag. There will be about 20 people standing with bags, all different race numbers. Yelling your number out will alert the person holding your bag and they will flag you down. Dont freak out...just pull over, stop the bike, and change out your nutrition bottles for your 2 new fresh ones. Again, do NOT just yank your bike over onto the race course, you will get hit. Bike straight until you have a little speed, check your left rear, then pull back onto the course and get back up to speed. All this takes 30 seconds.
6) On the hills, do not stand up if at all possible. This raises your heart rate about 10 beats. Do not stay in your aero position, this puts too much strain on your hip flexors. Just sit up hands on the bars or pads and spin up. You can take your HR into zone 4 temporarily but no higher.
!!!!) If you have some thigh or quad cramping on the bike. Pull over for 30-60 seconds and just stretch it gently. If Hamstrings or calf are cramped, you can stretch on the bike.
7) Final 5 minutes on the bike, take time to stretch your calfs and hamstrings...lightly. Do not drink anything within 10 minutes of getting off the bike. Get yourself ready to transition.
8) They will grab your bike for you. Take off your helmet as you jog to the T2 tent. Your glasses will be under your straps so they wont go flying off your head. Dont sprint. Keep your HR below threshold.
9) You dont have to bike 112 miles: On the down hills, coast for a little while and stretch. Pedalling like a bat out of hell will get you 10 second lead on the guy coasting and stretching behind you. Do this on 5 hills for 2 laps and youve just coasted a mile. You CAN draft. You have 20 seconds to pass. As you pull up to someone, get in their draft and coast behind them for about 5 seconds, then pass them. If you do this to 200 people during the bike, you have saved 1000 seconds. Thats 16 minutes you are not pedalling over 112 miles. Thats 5 miles!If you see a line of riders of course, you dont want to weave in and out of each one because thats not efficient and you will lose time. If you come upto a line of 5 or 10 cyclists, just drift past them all. However, when coming up to that single rider ahead...use his draft.
Run:
1) Putting on dry socks is important. Yours will be sweaty and wet with urine.
2) T2 is fast, only 2 minutes or so. You can take your bag of bike accessories out of your shirt in T2 also, just throw your plastic baggie into your running bag.
3) You will run too fast the first mile. Thats ok. Just slow down after that. Extremely important you run your designated pace. 90% of all athletes feel great off the bike. This is because you've been sitting for almost 6 hours. Trust me. Stick to your pace. You will be wishing you did at the 20 mile mark.
4) Take a drink of water at every stop. Take another cup and throw on your head if its hot. If hot, you can throw a cup of ice down the front of your shorts or down your back. If wearing a hat, you can put ice in your hat then put the hat back on. If its not hot, dont cover yourself with water. Its more comfortable to run in dry shoes/socks if you can.
5) Your nutrition will be concentrated into 2 ounces. That means you have to time it so you take your nutrition at the water stations. Every 15-20 minutes is fine. As you see the water station coming, get your flask out and ready. Drink your 2 ounces of carbs as you enter the station and put the flask back in your shirt or on your belt. Then take about 4 ounces of water. As long as you take water within 30-60 seconds, you'll be fine. The water will dilute the concentrated carbs in your stomach.
6) If you start to get a side stitch. #1 thing is to just slow down 15-30 sec. per mile for a few minutes to bring your breathing down. Breath in a nice deep breath every 30 seconds or so and breath out easy. This usually takes care of a side stitch. Take care of it on the spot so you dont run the whole race uncomfortable. You can skip a water stop or just take a small sip of water if cramping. You can also skip a nutrition cycle in you have a cramp and its time to drink carbs. All you do is wait for the cramp to subside, then take your carbs at the next water station, and start your new 20 min. cycles from that point onward.
7) The special needs on the run is easy. You will be able to run while getting your new nutrition flasks (if you arent wearing a 4 flask belt). Again, yell out your number loud and twice so they hear you and can start looking for your bag before you get there.
8) The final 10K can be the best experience of your life. Maintain your cardiac and goal pace and you will pass at least 100-200 people those final miles.
9) Remember to pose as you finish, they are taking pictures. If you focus on hitting your stopwatch at the finish, your finishing photo will look pretty funny as you are looking at your watch. Just wait 5 seconds after you cross the line, then shut your stopwatch off. You should be spending your time crossing the line with your arms in the air, yelling at the crowd in that final stretch as you here your name.
Road to CDA 06: Weekly quote
I remember Hannes, Erin, and Rob last year. What they were, and what they have become. Hannes severely bonking in the final climb up Mt Scott on a 60 miler, Rob walking his bike. Erin, working long strenuous hours day after day...still finding a way to complete the workouts. Sometimes I would call and they are just getting to the pool, at 8 pm. It's difficult for me now to remember them as they were just 12 months ago. The athlete in all 3 of them has become is so definable when you look at them riding the hills, and running off the bike. The relentless hours they have sacrificed is hard to compare to anyone who has trained for their first Ironman.
Friends Todd and Dan. Todd, who came to me several years back at 230 pounds and told me he wanted to run a marathon. I laughed for a while, then said "lets get started". Now his first Ironman, after his first Olympic distance last Summer. With his strenuous hours and a new family, he has still found a way. Dan, his independent thinking and always pushing himself in the workouts, going beyond what is necessary at times. That's his drive. Dan will become an Ironman on heart alone.
For myself, I remember the isolation of the workouts I needed to do alone. When hammering the last hill, the final 10 miles of a TT legs on fire...glasses fogged up with tears, as I visualize reaching my goal. I woke up the other morning sweating from a dream I had. I saw the clock at 9:29.09 as I ran down the shute at CDA. It was so real, I thought I was there. It may not happen, but I will go down fighting.
I remember my first IM at CDA, drifting through the hundreds of athletes on the marathon. Floating down the final stretch, seeing Ann and my parents screaming "your top 30". My contacts were covered in debris, and I could barely make them out as unfocused images, hearing their muffled cheers echo as I passed, and lifting me up even further.
I remember the final stretch at my first Kona. The disbelief that I had actually finished that course after so much pain and suffering. Never have I had such a battle with demons wanting me to give in to the race and quit. Then, after over 11 hours in the heat and wind, I turned and saw the flood of light in that final stretch. To be completely absorbed in the overwhelming screaming of spectators, floating the final 100 meters, the incredible emotion. Vague memories of falling into Ann's arms at the finish, being carried, unlike anything in life I've experienced.
Then there's my most vivid memory, Ann in her first season last year. Ann, hammering up the final 50 meters in IM Florida, the aura of light coming off her; she was radiating achievement. The way it was pouring out of her in those final moments...that was the most incredible marathon I have ever seen. Ann found her identity that day, she became the athlete I always knew she was. I will never forget that moment.
There is no price you can place on experiences like this. Its the pursuit of these moments that drives us, the personal growth that comes with self induced suffering in pursuit of a goal. Carving out who you are, and becoming the person you know you can be.
This is the road to Coeur d' Alene. This is the road to life. Nothing defines it more than becoming an Ironman.
Friends Todd and Dan. Todd, who came to me several years back at 230 pounds and told me he wanted to run a marathon. I laughed for a while, then said "lets get started". Now his first Ironman, after his first Olympic distance last Summer. With his strenuous hours and a new family, he has still found a way. Dan, his independent thinking and always pushing himself in the workouts, going beyond what is necessary at times. That's his drive. Dan will become an Ironman on heart alone.
For myself, I remember the isolation of the workouts I needed to do alone. When hammering the last hill, the final 10 miles of a TT legs on fire...glasses fogged up with tears, as I visualize reaching my goal. I woke up the other morning sweating from a dream I had. I saw the clock at 9:29.09 as I ran down the shute at CDA. It was so real, I thought I was there. It may not happen, but I will go down fighting.
I remember my first IM at CDA, drifting through the hundreds of athletes on the marathon. Floating down the final stretch, seeing Ann and my parents screaming "your top 30". My contacts were covered in debris, and I could barely make them out as unfocused images, hearing their muffled cheers echo as I passed, and lifting me up even further.
I remember the final stretch at my first Kona. The disbelief that I had actually finished that course after so much pain and suffering. Never have I had such a battle with demons wanting me to give in to the race and quit. Then, after over 11 hours in the heat and wind, I turned and saw the flood of light in that final stretch. To be completely absorbed in the overwhelming screaming of spectators, floating the final 100 meters, the incredible emotion. Vague memories of falling into Ann's arms at the finish, being carried, unlike anything in life I've experienced.
Then there's my most vivid memory, Ann in her first season last year. Ann, hammering up the final 50 meters in IM Florida, the aura of light coming off her; she was radiating achievement. The way it was pouring out of her in those final moments...that was the most incredible marathon I have ever seen. Ann found her identity that day, she became the athlete I always knew she was. I will never forget that moment.
There is no price you can place on experiences like this. Its the pursuit of these moments that drives us, the personal growth that comes with self induced suffering in pursuit of a goal. Carving out who you are, and becoming the person you know you can be.
This is the road to Coeur d' Alene. This is the road to life. Nothing defines it more than becoming an Ironman.
Road to CDA 06: Swim 3400
Mon 6/19
Finally the Mt Hood Aquatic Center 50 meter pool is open!
Swim 1 hour, got in 3400 meters. Felt ok. Quite a few people in the lane since it was opening day. My legs feel 90% strong. The 50 meter makes a big difference on how the arms feel after. They were worked.
Sauna 190 degrees 15 min
Breakfast: 2, 6oz vanilla yogurst's, orange, caffeine free tea, diet fresca
Mid morning: 1 apple, water
Lunch: Baja fresh burrito bowl: grilled chix, rice, black beans, lettuce, tomato. Diet 7-up
Afternoon: 1 apple, cliff protein bar, and a low fat bran muffin. Decaf coffee- yuk
Dinner: Stopped at Ringside and had 8oz prime rib with garlic mashed potatoes and bread. shared a shrimp cocktail and crab cakes for app. 1 beer. 2 bites of Ann's creme brulet.
Before bed, after sauna, low fat fudge sickle. Water.
Finally the Mt Hood Aquatic Center 50 meter pool is open!
Swim 1 hour, got in 3400 meters. Felt ok. Quite a few people in the lane since it was opening day. My legs feel 90% strong. The 50 meter makes a big difference on how the arms feel after. They were worked.
Sauna 190 degrees 15 min
Breakfast: 2, 6oz vanilla yogurst's, orange, caffeine free tea, diet fresca
Mid morning: 1 apple, water
Lunch: Baja fresh burrito bowl: grilled chix, rice, black beans, lettuce, tomato. Diet 7-up
Afternoon: 1 apple, cliff protein bar, and a low fat bran muffin. Decaf coffee- yuk
Dinner: Stopped at Ringside and had 8oz prime rib with garlic mashed potatoes and bread. shared a shrimp cocktail and crab cakes for app. 1 beer. 2 bites of Ann's creme brulet.
Before bed, after sauna, low fat fudge sickle. Water.
Sunday, June 18, 2006
Road to CDA 06: Taper week
Taper week, 6/19 - 6/24
If you did Sauna training on saturday: Do sauna 15 min. Mon, tues, thurs.
If you did Sauna trainign on sunday: Do sauna 15 min. Mon, tues, thurs.
Mon = 45-60 min easy swim. Should be about 5 sec/100 slower than usual per 500 split. If normal 500 is 8 min. Then try to go around 8:20-30 during long swim.
sauna 15 min
Tues = 60 minute bike ride. 4 X 90 sec. fast cadence spinervals final 20 minutes.
Wed = Swim 1500 in morning. 500 wu, then 4 X 100 with 50 yd breast stroke after each for rest. Then cd 300 pull.
Afternoon: Run 40 minutes, incorporate 4 X 30 sec. strides in final mile or so.
Thurs: Sauna in a.m. Otherwise, off.
Friday: Bike 30 minutes in CDA with 4 X 90 sec intervals, brick run for 30 min after. Easy-slow run with 4 X 30 sec strides final mile.
Saturday: Morning, before breakfast. 30 min ride with 2 X 90 sec spinervals, then 20 min run with 2 X 30 sec strides final mile. In early afternoon, get on wet suit and swim 10-15 minutes on the course.
If you did Sauna training on saturday: Do sauna 15 min. Mon, tues, thurs.
If you did Sauna trainign on sunday: Do sauna 15 min. Mon, tues, thurs.
Mon = 45-60 min easy swim. Should be about 5 sec/100 slower than usual per 500 split. If normal 500 is 8 min. Then try to go around 8:20-30 during long swim.
sauna 15 min
Tues = 60 minute bike ride. 4 X 90 sec. fast cadence spinervals final 20 minutes.
Wed = Swim 1500 in morning. 500 wu, then 4 X 100 with 50 yd breast stroke after each for rest. Then cd 300 pull.
Afternoon: Run 40 minutes, incorporate 4 X 30 sec. strides in final mile or so.
Thurs: Sauna in a.m. Otherwise, off.
Friday: Bike 30 minutes in CDA with 4 X 90 sec intervals, brick run for 30 min after. Easy-slow run with 4 X 30 sec strides final mile.
Saturday: Morning, before breakfast. 30 min ride with 2 X 90 sec spinervals, then 20 min run with 2 X 30 sec strides final mile. In early afternoon, get on wet suit and swim 10-15 minutes on the course.
Road to CDA 06: Week summary 6/12 - 6/18/06
Week of 6/12 - 6/18
Total Hours = 11:48
S/B/R Hours = 10:03
core/sauna = 1:45
Swim: 9800 (4 sessions) Time 2:41
Bike: 89 miles (2 bricks) Time 4:19
Run 26 miles (long run + 2 bricks) Time 3:03
core: 45 min. 2 sessions
sauna: 4 X 15 min. at 180-190 degrees
*Fairly happy with week, with 2 peak workouts (bricks) during the week. Swimming didnt feel good until saturday, when I finally felt good in the water again. All stems from the big brick on tuesday (TT 63, run 8). My legs didnt come back until saturday's 14 mile run and 4K swim.
*My legs feel tired but stable. I know this feeling. They are pleasantly fatigued without over-trained. Will feel 100% by thursday.
* Coming out of tent completely tonight. 7 days out. Have been somewhat out this entire week, at only 6-7000 ft.
Total Hours = 11:48
S/B/R Hours = 10:03
core/sauna = 1:45
Swim: 9800 (4 sessions) Time 2:41
Bike: 89 miles (2 bricks) Time 4:19
Run 26 miles (long run + 2 bricks) Time 3:03
core: 45 min. 2 sessions
sauna: 4 X 15 min. at 180-190 degrees
*Fairly happy with week, with 2 peak workouts (bricks) during the week. Swimming didnt feel good until saturday, when I finally felt good in the water again. All stems from the big brick on tuesday (TT 63, run 8). My legs didnt come back until saturday's 14 mile run and 4K swim.
*My legs feel tired but stable. I know this feeling. They are pleasantly fatigued without over-trained. Will feel 100% by thursday.
* Coming out of tent completely tonight. 7 days out. Have been somewhat out this entire week, at only 6-7000 ft.
Road to CDA 06: core
Sun 6/18
Work 7a-7p, then on call
6:15, 30 min of Pilates abs/core
6 pm: Sauna 15 min at 180-195 degrees, 16 oz water
Breakfast: 7 eggs (egg beaters) with chopped vegis, a little olive oil, salt. Herbal tea, caffeine free, water.
Mid morning: 2 x 6 oz vanilla yogurt's
Lunch: Big salad with vegi's, 2 hard-boiled eggs, low fat italian dressing. Diet sierra mist.
Afternoon: Cliff protein bar, water, hot caffeine free tea
Dinner: 8 oz steak with noodles on side. Salad with ceasar dressing. Angel food cake with raspberries after. 1 beer.
Work 7a-7p, then on call
6:15, 30 min of Pilates abs/core
6 pm: Sauna 15 min at 180-195 degrees, 16 oz water
Breakfast: 7 eggs (egg beaters) with chopped vegis, a little olive oil, salt. Herbal tea, caffeine free, water.
Mid morning: 2 x 6 oz vanilla yogurt's
Lunch: Big salad with vegi's, 2 hard-boiled eggs, low fat italian dressing. Diet sierra mist.
Afternoon: Cliff protein bar, water, hot caffeine free tea
Dinner: 8 oz steak with noodles on side. Salad with ceasar dressing. Angel food cake with raspberries after. 1 beer.
Saturday, June 17, 2006
Road to CDA 06: Run 14/Swim 4000
Sat 6/17
Summary: Run 14 (1:39), Swim 4000 (1:03)
Run in morning 14 with group. First 2 miles 8 min pace, then progressive increases in pace every 4 miles.
Total time 1:39 (7:05/mile pace)
first 4 in 27:50
middle 4 in 27:15
final 4 in 26:45
Final 8 miles in 54 (6:45/mile)
Zone Summary:
Zone 1 = 38% (38')
Zone 2 = 32% (32')
Zone 3 = 18% (18')
Zone 4 = 11% (11')
Swim in afternoon: 4000
2000 in 31:10 (1:33/100) 45 sec rest
2 X 1000/30 both in 15:10 (7:35/500 or slightly under 1:31/100)
*What a difference one day makes. One if the things I have learned in the past 2 years is when to rest. Just waiting on my swim 1 day made a huge difference in the way I felt...esp after a 14 mile run
Breakfast: 2 hrs before run, 3/4 cup oats +
bwn sugar and 2 slices whole wheat toast with jam
Recovery drink after run: 75 g carbs + 25 g protein
Lunch: 8 oz bowl of low fat rice gumbo soup and grilled cheese sandwich on whole wheat, diet 7-up.
Swim 2 hrs after lunch
Dinner: Sushi, 1 roll and big bowl of buckwheat noodles in broth with grilled chicken. Probably about 4 oz chix and 8 oz noodles. 2 beers
Before bed, couple of handfuls of gummi bears. Low fat ice cream bar.
Summary: Run 14 (1:39), Swim 4000 (1:03)
Run in morning 14 with group. First 2 miles 8 min pace, then progressive increases in pace every 4 miles.
Total time 1:39 (7:05/mile pace)
first 4 in 27:50
middle 4 in 27:15
final 4 in 26:45
Final 8 miles in 54 (6:45/mile)
Zone Summary:
Zone 1 = 38% (38')
Zone 2 = 32% (32')
Zone 3 = 18% (18')
Zone 4 = 11% (11')
Swim in afternoon: 4000
2000 in 31:10 (1:33/100) 45 sec rest
2 X 1000/30 both in 15:10 (7:35/500 or slightly under 1:31/100)
*What a difference one day makes. One if the things I have learned in the past 2 years is when to rest. Just waiting on my swim 1 day made a huge difference in the way I felt...esp after a 14 mile run
Breakfast: 2 hrs before run, 3/4 cup oats +
bwn sugar and 2 slices whole wheat toast with jam
Recovery drink after run: 75 g carbs + 25 g protein
Lunch: 8 oz bowl of low fat rice gumbo soup and grilled cheese sandwich on whole wheat, diet 7-up.
Swim 2 hrs after lunch
Dinner: Sushi, 1 roll and big bowl of buckwheat noodles in broth with grilled chicken. Probably about 4 oz chix and 8 oz noodles. 2 beers
Before bed, couple of handfuls of gummi bears. Low fat ice cream bar.
Friday, June 16, 2006
Road to CDA 06: Swim 1200
Fri 6/16
Have decided to go back into tent two nights ago, but we are sleeping at higher oxygen level, correlating to around 6000 ft (rather than 13-14000 ft). Will probably keep to this elevation though Sunday night.
Swim 1200: 1000 pull wu in 16, then a 200 in 3:10. Body very tired so I got out of pool.
Sauna later before bed. 15 min at 190 degrees. 15 min of Pilates abs
Breakfast: 3/4 cup whole oats + bwn sugar and 30 grams added whey protein. Medium non-fat chai tea.
Lunch: Salad with chicken breast, mixed vegis, low fat dressing, 2 0z bag of pretzels. Small coffee in the afternoon with a cliff protein bar.
Dinner: baja fresh chicken breast bowl with rice and black beans, in a salad bowl. Diet 7-up
Before bed, 3-4 small pieces of toffee and low fat popcorn, 1 beer.
Have decided to go back into tent two nights ago, but we are sleeping at higher oxygen level, correlating to around 6000 ft (rather than 13-14000 ft). Will probably keep to this elevation though Sunday night.
Swim 1200: 1000 pull wu in 16, then a 200 in 3:10. Body very tired so I got out of pool.
Sauna later before bed. 15 min at 190 degrees. 15 min of Pilates abs
Breakfast: 3/4 cup whole oats + bwn sugar and 30 grams added whey protein. Medium non-fat chai tea.
Lunch: Salad with chicken breast, mixed vegis, low fat dressing, 2 0z bag of pretzels. Small coffee in the afternoon with a cliff protein bar.
Dinner: baja fresh chicken breast bowl with rice and black beans, in a salad bowl. Diet 7-up
Before bed, 3-4 small pieces of toffee and low fat popcorn, 1 beer.
Thursday, June 15, 2006
Road to CDA 06: Bike 26/Run 4
Thurs 6/15
Summary: Brick 2:02 (ride 26 and run 4)
Legs about 70 % back this morning. Is it a suprise? Not to me...I put down about 100 g protein yesterday and 5-6 hundred grams of carbohydrate.
Bike 26 on Sauvie island. 12.5 mile wu. 4 X 3 minute spinervals. First minute to build up and final 2 min very hard.
1= 26.1 mph/hr ave 119/max 124/HR 30 sec after interval 89
2= 26.9/117/135/94
3= 26.8/121/133/102
4=25.2/131/141/107
* first one with wind, second one 50 % wind against, third cross wind against, fourth completely against wind.
6 min transition. Then run
4+ miles after, out in 15:45, back in 15:35 (31:20) HR ave 118, max 123 for run.
* felt stronger but couldnt get HR up beyond zone 3, only 2 minutes in zone 4. This means I am tired. Rested I should have had my max HR on these into the high 140's or low 150's.
Zone summary for brick
1 = 70% 1:31
2 = 21 % 27'
3 = 2.5% 3'
4 = 1.5% 2'
Breakfast: Bagel at my 7 am conference, 6 oz orange juice.
mid morning: 1 cup of whole oats + 6 oz low fat yogurt and a diet 7-up
Lunch: Thai wheat noodles, light oil, grilled chix and broccoli.
Afternoon: small coffee and cliff protein bar, 1 orange
Post workout, 75 g carbs + 25 g protein
Dinner: Erin Ann Rob and Hannes: Fish taco with white rice and black beans, hummus and bread, 2 pints beer.
Summary: Brick 2:02 (ride 26 and run 4)
Legs about 70 % back this morning. Is it a suprise? Not to me...I put down about 100 g protein yesterday and 5-6 hundred grams of carbohydrate.
Bike 26 on Sauvie island. 12.5 mile wu. 4 X 3 minute spinervals. First minute to build up and final 2 min very hard.
1= 26.1 mph/hr ave 119/max 124/HR 30 sec after interval 89
2= 26.9/117/135/94
3= 26.8/121/133/102
4=25.2/131/141/107
* first one with wind, second one 50 % wind against, third cross wind against, fourth completely against wind.
6 min transition. Then run
4+ miles after, out in 15:45, back in 15:35 (31:20) HR ave 118, max 123 for run.
* felt stronger but couldnt get HR up beyond zone 3, only 2 minutes in zone 4. This means I am tired. Rested I should have had my max HR on these into the high 140's or low 150's.
Zone summary for brick
1 = 70% 1:31
2 = 21 % 27'
3 = 2.5% 3'
4 = 1.5% 2'
Breakfast: Bagel at my 7 am conference, 6 oz orange juice.
mid morning: 1 cup of whole oats + 6 oz low fat yogurt and a diet 7-up
Lunch: Thai wheat noodles, light oil, grilled chix and broccoli.
Afternoon: small coffee and cliff protein bar, 1 orange
Post workout, 75 g carbs + 25 g protein
Dinner: Erin Ann Rob and Hannes: Fish taco with white rice and black beans, hummus and bread, 2 pints beer.
Wednesday, June 14, 2006
Road to CDA 06: Swim 1600
Wed 6/14
no morning swim. Legs feel shredded, but in a good way. 15 min. in the hot tub, followed by 15 min. of core floor work instead.
Afternoon: Legs still thrashed. Miserable failed the stair test. Did a short swim instead. 500 pull wu in 7:45, then 1000 of mixed balance and stroke drills (10 drills of 100 yd each), then 100 cd.
Sauna later before bed. 180 degrees for 15 minutes. Very important to no go over this. I think 15 min at around 180-190 is the absolute max for this. Raising body temp is dangerous, prevents tissue healing, results in muscle break down, ect. 15 min is ok....any more and I think the risks outweigh the benefits.
Breakfast: 1 cup whole oatmeal w/ bwn sugar + 25 grams added whey protein, diet 7 up, small cup coffee.
mid morning: 1 orange
Lunch: Baja fresh black beans and rice bowl with added grilled chicken, vegis.
afternoon: Cliff protein bar
Dinner: 1/2 of a whole rotisserie chicken and half a box of rice-a-roni with salad. Put down 150 grams of sugar in form of gummi candy later + 1 beer.
no morning swim. Legs feel shredded, but in a good way. 15 min. in the hot tub, followed by 15 min. of core floor work instead.
Afternoon: Legs still thrashed. Miserable failed the stair test. Did a short swim instead. 500 pull wu in 7:45, then 1000 of mixed balance and stroke drills (10 drills of 100 yd each), then 100 cd.
Sauna later before bed. 180 degrees for 15 minutes. Very important to no go over this. I think 15 min at around 180-190 is the absolute max for this. Raising body temp is dangerous, prevents tissue healing, results in muscle break down, ect. 15 min is ok....any more and I think the risks outweigh the benefits.
Breakfast: 1 cup whole oatmeal w/ bwn sugar + 25 grams added whey protein, diet 7 up, small cup coffee.
mid morning: 1 orange
Lunch: Baja fresh black beans and rice bowl with added grilled chicken, vegis.
afternoon: Cliff protein bar
Dinner: 1/2 of a whole rotisserie chicken and half a box of rice-a-roni with salad. Put down 150 grams of sugar in form of gummi candy later + 1 beer.
Road to CDA 06: 10 days out
Tomarrow, thursday about 10 days out:
Came out of Hypoxic tent last night. There is virually no concrete research on what's best. Nike project says 10-14 days to allow re-expansion of plasma volume. Others (world class cyclists) say 3-5 days. Still others say lower altitude to 8-9000 ft right up until race night. I have no idea what's right, so I chose 12 days. I figure the increasing plasma volume theory is scientifically sound, and reasonable.
I will change to a small cup of coffee per day through the weekend, then off all caffeine on next monday.
Nightly metamucil began last night, 12 days out. 1 tbs before bed each night up until next friday, 2 nights from race day.
Percentage of carbs will increase next monday. Not necessarily total calories, just the percent of carbohydrates in my meals. I will keep protein high, as is, until then.
Came out of Hypoxic tent last night. There is virually no concrete research on what's best. Nike project says 10-14 days to allow re-expansion of plasma volume. Others (world class cyclists) say 3-5 days. Still others say lower altitude to 8-9000 ft right up until race night. I have no idea what's right, so I chose 12 days. I figure the increasing plasma volume theory is scientifically sound, and reasonable.
I will change to a small cup of coffee per day through the weekend, then off all caffeine on next monday.
Nightly metamucil began last night, 12 days out. 1 tbs before bed each night up until next friday, 2 nights from race day.
Percentage of carbs will increase next monday. Not necessarily total calories, just the percent of carbohydrates in my meals. I will keep protein high, as is, until then.
Tuesday, June 13, 2006
Road to CDA 06: Bike 63, run 8 (brick)
Tues 6/13
Bike 63 in 2:47, then run 8 in 53:40. Pleased with consistent strength on this one.
Bike TT first 61 miles ave speed of 23.2, cooled down for 2 miles to get ready for transition. Total for the 63 was 22.9 after cooldown.
Then run 8 in 53:40: out first 4 in 28 min, back in 25:40 (6:25/mile)
Hamstring 1/5 soreness but stable. I could tell that I couldnt pick it up anymore on the run because of the tightness, however...6:30 pace did feel ok. Maintained Zone 4 predominately throughout run, a couple of beats into Zone 5 on the uphill grades, and into zone 3 on the down hills.
Bike felt strong. Zone 1 and 2 at over 23 mph is a confidence builder. I went into zone 3 a few times on the hills. Changed out zero gravity brakes for durace. Extra 1/2 pound but the security of having stable breaks means alot more than a little weight.
*This was my strongest TT to date. Carried 7 pounds of water on the bike to add weight. Most of ride was in 54/14 or 54/15 gear. Never felt like I was pushing too much.
Sauna before bed. 190 degrees, 15 min.
Zone summary for TT
Zone 1 = 2.8% (3')
Zone 2 = 47% (53')
Zone 3 = 38% (43')
Zone 4 = 9.3% (10' 30")
Zone5a= .8% (55")
Zone5b= 2.1% (2' 20")
*Very pleased to have majority of ride in zones 2 and 3 at this speed.
Zone Summary for 8 mile run
Zone 1 = 0
Zone 2 = 3.6% (2')
Zone 3 = 24% (13')
Zone 4 = 59% (32')
Zone5a= 13% (7')
*I shouldnt be in zone 4 and 5 so long at my pace. This is the weakness in my run strength.
Breakfast: 2 cups of frosted mini-wheats, skim milk
pre-ride: americano coffee and slice of low fat blueberry cake from starbucks.
ride: 28g maltodextrin in 5.5 oz water every 20 minutes entire ride + 300mg enduroltes extreme. Sips of plain water every 10-15 minutes. Nothing on run. 90g malto + 30 g protein immediately after workout and 24 oz water.
Dinner: Salad with vegi's and 6 oz chix breast, low fat dressing. 2 oz pepper kettle chips, diet 7-up. One hour later, non-fat latte and cliff protein bar.
Before bed (worked until 10:30 p) couple of bites of stir fried rice w/ beef and vegis, 4-5 bites. then finished up the angelfood cake (zero fat but ++ carbs) and strawberries.
Bike 63 in 2:47, then run 8 in 53:40. Pleased with consistent strength on this one.
Bike TT first 61 miles ave speed of 23.2, cooled down for 2 miles to get ready for transition. Total for the 63 was 22.9 after cooldown.
Then run 8 in 53:40: out first 4 in 28 min, back in 25:40 (6:25/mile)
Hamstring 1/5 soreness but stable. I could tell that I couldnt pick it up anymore on the run because of the tightness, however...6:30 pace did feel ok. Maintained Zone 4 predominately throughout run, a couple of beats into Zone 5 on the uphill grades, and into zone 3 on the down hills.
Bike felt strong. Zone 1 and 2 at over 23 mph is a confidence builder. I went into zone 3 a few times on the hills. Changed out zero gravity brakes for durace. Extra 1/2 pound but the security of having stable breaks means alot more than a little weight.
*This was my strongest TT to date. Carried 7 pounds of water on the bike to add weight. Most of ride was in 54/14 or 54/15 gear. Never felt like I was pushing too much.
Sauna before bed. 190 degrees, 15 min.
Zone summary for TT
Zone 1 = 2.8% (3')
Zone 2 = 47% (53')
Zone 3 = 38% (43')
Zone 4 = 9.3% (10' 30")
Zone5a= .8% (55")
Zone5b= 2.1% (2' 20")
*Very pleased to have majority of ride in zones 2 and 3 at this speed.
Zone Summary for 8 mile run
Zone 1 = 0
Zone 2 = 3.6% (2')
Zone 3 = 24% (13')
Zone 4 = 59% (32')
Zone5a= 13% (7')
*I shouldnt be in zone 4 and 5 so long at my pace. This is the weakness in my run strength.
Breakfast: 2 cups of frosted mini-wheats, skim milk
pre-ride: americano coffee and slice of low fat blueberry cake from starbucks.
ride: 28g maltodextrin in 5.5 oz water every 20 minutes entire ride + 300mg enduroltes extreme. Sips of plain water every 10-15 minutes. Nothing on run. 90g malto + 30 g protein immediately after workout and 24 oz water.
Dinner: Salad with vegi's and 6 oz chix breast, low fat dressing. 2 oz pepper kettle chips, diet 7-up. One hour later, non-fat latte and cliff protein bar.
Before bed (worked until 10:30 p) couple of bites of stir fried rice w/ beef and vegis, 4-5 bites. then finished up the angelfood cake (zero fat but ++ carbs) and strawberries.
Monday, June 12, 2006
Road to CDA 06: Swim 3000
Mon 6/12
Swim 47:40, 3000: each 500 at 8' with final 1000 in 15:40. A little tired but ok.
Breakfast: 2 vanilla yogurt and 1 orange, coffee
mid morning: 1 apple
Lunch: salad with mixed vegi's, 6oz chix breast and low fat dressing. Small bag kettle pepper chips, 2 diet 7-up's
Afternoon: coffee and cliff protein bar
Dinner: big plate of pasta with low fat ground beef sauce, angel food cake with strawberries after. 1 beer.
Swim 47:40, 3000: each 500 at 8' with final 1000 in 15:40. A little tired but ok.
Breakfast: 2 vanilla yogurt and 1 orange, coffee
mid morning: 1 apple
Lunch: salad with mixed vegi's, 6oz chix breast and low fat dressing. Small bag kettle pepper chips, 2 diet 7-up's
Afternoon: coffee and cliff protein bar
Dinner: big plate of pasta with low fat ground beef sauce, angel food cake with strawberries after. 1 beer.
Road to CDA 06: Quote 6/12/06
"Physiologists and high-performance trainers understand now that the concept of 110 percent is no longer a smart way to train. Fitness is like the blade of a knife; you want to sharpen it without ruining the blade. Give 110 percent, and you won't build your body up, but actually break it down, and be no good to yourself or anyone else."
Sally Jenkins
Sally Jenkins
Road to CDA 06: Week plan 6/12 - 6/18/06 Peak week 2
Weekly Plan 6/12 - 6/18 Second peak week
Mon = Swim easy, long 45-60 min: Sauna 15'
Tues = Bike 3 hours around 60, run 8 (CDA group, bike 2 hours and run 4 after work)
this will be a steady continuous ride, no stops. Zone 1/2/3, nothing above zone 3. Brick run after, zone 2/3, may dip a couple of beats into zone 4. I work at 5pm so this will be done in late morning.
Wed: am swim 2k short intervals 100/50, some light core. Sauna 15'
pm run: short workout. 2.5 wu/2.5 cd. 6 X 2 min uphill repeats. Will work these into zone 5. Final 2 will be very hard. total should be around 8 miles
Thurs: Bike 25 at sauvie island. Will do 12 mile easy wu, few miles cd. 4 X 3 min spinervals very hard (scott mcmillan variation). Try to induce burn the first min and hold for 2 min. I suspect I will be up around 28 mph for these. Run 4 miles off bike. Sauna 15'
Friday: am core 30'. pm swim 4K long intervals: 1500/1000/500's
Sat: Run 14: 2 miles easy. progressive 4 mile blocks at Fairmont. First is at IM goal pace. Second 4 is 15-30 sec faster than IM marathon goal pace. Third is 30-45 sec faster than IM goal pace. Strict pace....no faster than 45 sec above goal pace. Should feel good after this run.
Sauna 15' after
Bike 90 min, 23-25 miles easy spin later, before dinner. Incorportate 4 X 90 sec efforts in final 15 minutes. Not all out. Efforts should be high cadence, 110 or so. Somewhere around 39/15 gear. Shift down so you are not going over 20 mph on these.
Sun: OFF
totals for 6 days
Swim = 8-9K
Bike = 110
Run = 34
Mon = Swim easy, long 45-60 min: Sauna 15'
Tues = Bike 3 hours around 60, run 8 (CDA group, bike 2 hours and run 4 after work)
this will be a steady continuous ride, no stops. Zone 1/2/3, nothing above zone 3. Brick run after, zone 2/3, may dip a couple of beats into zone 4. I work at 5pm so this will be done in late morning.
Wed: am swim 2k short intervals 100/50, some light core. Sauna 15'
pm run: short workout. 2.5 wu/2.5 cd. 6 X 2 min uphill repeats. Will work these into zone 5. Final 2 will be very hard. total should be around 8 miles
Thurs: Bike 25 at sauvie island. Will do 12 mile easy wu, few miles cd. 4 X 3 min spinervals very hard (scott mcmillan variation). Try to induce burn the first min and hold for 2 min. I suspect I will be up around 28 mph for these. Run 4 miles off bike. Sauna 15'
Friday: am core 30'. pm swim 4K long intervals: 1500/1000/500's
Sat: Run 14: 2 miles easy. progressive 4 mile blocks at Fairmont. First is at IM goal pace. Second 4 is 15-30 sec faster than IM marathon goal pace. Third is 30-45 sec faster than IM goal pace. Strict pace....no faster than 45 sec above goal pace. Should feel good after this run.
Sauna 15' after
Bike 90 min, 23-25 miles easy spin later, before dinner. Incorportate 4 X 90 sec efforts in final 15 minutes. Not all out. Efforts should be high cadence, 110 or so. Somewhere around 39/15 gear. Shift down so you are not going over 20 mph on these.
Sun: OFF
totals for 6 days
Swim = 8-9K
Bike = 110
Run = 34
Road to CDA 06: Weekly Summary 6/5 - 6/11/06
Week of 6/5/06 - 6/11/06
Total Hours = 17:32
S/B/R Hours = 16:11
Swim = 8500 (3 sessions) Time 2:31
Bike = 135 (3 rides) Time 9:07
Run = 36 (4 runs) Time 4:33
core 45' (2 sessions)
sauna 36' (3 sessions)
*1 key workout swim
* 1 key workout bike
*2 key workouts run
the rest was predominately recovery
Total Hours = 17:32
S/B/R Hours = 16:11
Swim = 8500 (3 sessions) Time 2:31
Bike = 135 (3 rides) Time 9:07
Run = 36 (4 runs) Time 4:33
core 45' (2 sessions)
sauna 36' (3 sessions)
*1 key workout swim
* 1 key workout bike
*2 key workouts run
the rest was predominately recovery
Sunday, June 11, 2006
Road to CDA 06: Bike 23/Run 5+ (brick)
Sun 6/11
Summary: Worked until 12:30. Then bike 23 (90') and easy brick run 42', 5.5 miles
Bike with Rob, Erica and Ann, nice ride, perfect weather. Then run easy 7:45-8 min pace off bike. Sluggish but stable.
*First workout in over a month that my hamstring was pain free.
Both bike and run all in Zone 1
*12 minutes Sauna 160 degrees
Breakfast:whole wheat toast with peanut butter and honey, cup of coffee, went out to watch the start of Blue lake olympic tri. Everyone looked strong
At work after, cliff protein bar and diet 7 up
Lunch: shot of epresso on ride, couple of gels
Dinner: Over at Scott and Sarah's, steak, red potatoes, 3 ears of corn, salad. Piece of apple pie and some non-fat choc. ice cream after. Beer and a couple glasses of red wine.
Summary: Worked until 12:30. Then bike 23 (90') and easy brick run 42', 5.5 miles
Bike with Rob, Erica and Ann, nice ride, perfect weather. Then run easy 7:45-8 min pace off bike. Sluggish but stable.
*First workout in over a month that my hamstring was pain free.
Both bike and run all in Zone 1
*12 minutes Sauna 160 degrees
Breakfast:whole wheat toast with peanut butter and honey, cup of coffee, went out to watch the start of Blue lake olympic tri. Everyone looked strong
At work after, cliff protein bar and diet 7 up
Lunch: shot of epresso on ride, couple of gels
Dinner: Over at Scott and Sarah's, steak, red potatoes, 3 ears of corn, salad. Piece of apple pie and some non-fat choc. ice cream after. Beer and a couple glasses of red wine.
Saturday, June 10, 2006
Road to CDA 06: Swim 2500/Bike 83 (7060 ascent)
Sat 6/10
Summary: Swim 2500 (50'), then Bike 83 (5:20, 7060 ft ascent)
Swim: 500 pull wu
Set 1 = 2 X 200/40, 4 X 100/30, 4 X 50/1 min cycle (a couple extended rest as I talked to Rob Williams)
1 min between sets
Set 2 = 2 X 200/30, 4 X 100/20, 4 X 50/15
All 200's in 2:57-3 min., all 100's in 1:25-27
Felt a little weak today. Not real balanced.
Bike: 83 miles. From pearl 24 hour fitness. Up cornell to NW 53rd to Thompson. Then down west Thompson to kaiser, then up Old Germantown. Then to rocky point, down to hwy 30, out and around Sauvie Island. Then back to Logie, up to skyline. Back down to kaiser and up Springville. Then back down thompson to downtown.
* Worked 53rd and Thompson, Germantown, Logie, Springville. Everyone went up logie (60 mile mark) in Aerobars, 1000 ft climb with 4 serious switchbacks. This put me into Zone 5 for over 15 min. Only other area in Zone 5 was the final 3 miles on Sauvie. I averaged 27-30 mph for the final 3 for about 7 minutes. Nice burn in the legs.
*I needed this solid climb fest. My legs are nice and fatigued, and I feel like I was able to work as hard as I wanted to and leg weakness was not a factor. This is the second ride that I feel like I am bouncing back from the big Bend week and Auburn race.
Zone Summary:
Zone 1 =
Zone 2 =
Zone 3 =
Zone 4 =
Zone 5 =
Breakfast: 7am, 1/2 cup of oats w/ bwn sugar and 2 slices wheat toast w/ jam. Skim milk. coffee
Ride: took 9 doses of carbs (18 grams per dose) + 1 GU. Had a lemon cliff bar after swim.
Dinner: Outback steakhouse, 8 oz sirloin, garlic mashed, and ceasar salad. Split brownie ice cream thing amonst the 4 of us after. Had 1 big beer.
Summary: Swim 2500 (50'), then Bike 83 (5:20, 7060 ft ascent)
Swim: 500 pull wu
Set 1 = 2 X 200/40, 4 X 100/30, 4 X 50/1 min cycle (a couple extended rest as I talked to Rob Williams)
1 min between sets
Set 2 = 2 X 200/30, 4 X 100/20, 4 X 50/15
All 200's in 2:57-3 min., all 100's in 1:25-27
Felt a little weak today. Not real balanced.
Bike: 83 miles. From pearl 24 hour fitness. Up cornell to NW 53rd to Thompson. Then down west Thompson to kaiser, then up Old Germantown. Then to rocky point, down to hwy 30, out and around Sauvie Island. Then back to Logie, up to skyline. Back down to kaiser and up Springville. Then back down thompson to downtown.
* Worked 53rd and Thompson, Germantown, Logie, Springville. Everyone went up logie (60 mile mark) in Aerobars, 1000 ft climb with 4 serious switchbacks. This put me into Zone 5 for over 15 min. Only other area in Zone 5 was the final 3 miles on Sauvie. I averaged 27-30 mph for the final 3 for about 7 minutes. Nice burn in the legs.
*I needed this solid climb fest. My legs are nice and fatigued, and I feel like I was able to work as hard as I wanted to and leg weakness was not a factor. This is the second ride that I feel like I am bouncing back from the big Bend week and Auburn race.
Zone Summary:
Zone 1 =
Zone 2 =
Zone 3 =
Zone 4 =
Zone 5 =
Breakfast: 7am, 1/2 cup of oats w/ bwn sugar and 2 slices wheat toast w/ jam. Skim milk. coffee
Ride: took 9 doses of carbs (18 grams per dose) + 1 GU. Had a lemon cliff bar after swim.
Dinner: Outback steakhouse, 8 oz sirloin, garlic mashed, and ceasar salad. Split brownie ice cream thing amonst the 4 of us after. Had 1 big beer.
Friday, June 09, 2006
Road to CDA 06: Bike 27 (2700 ascent)
Fri 6/9
Bike 27 miles (2:02) easy with Ann, 2700 ft ascent. Did the climbs in aerobars.
Decided to sleep in, actually got 8.5 hours in last night.
Legs felt strong for entire ride, esp on the hills. My confidence is returning, esp. since my long run yesterday. I think 2 more quality 80+ milers will set me up for the 10 day taper. Probably one tomarrow and one next tuesday. Hamstring tight but I am used to it now.
Breakfast: Pancakes (4 big ones) with added 21 g whey protein to mix, maple syrup, skim milk
Lunch: Tuna sandwich on whole wheat and an ounce of baked cheetos. Diet 7 up.
Ride after lunch: only water
Dinner: Salad with low fat dressing and 6 oz salmon. About an hour later, Cliff protein bar and non-fat latte.
Bike 27 miles (2:02) easy with Ann, 2700 ft ascent. Did the climbs in aerobars.
Decided to sleep in, actually got 8.5 hours in last night.
Legs felt strong for entire ride, esp on the hills. My confidence is returning, esp. since my long run yesterday. I think 2 more quality 80+ milers will set me up for the 10 day taper. Probably one tomarrow and one next tuesday. Hamstring tight but I am used to it now.
Breakfast: Pancakes (4 big ones) with added 21 g whey protein to mix, maple syrup, skim milk
Lunch: Tuna sandwich on whole wheat and an ounce of baked cheetos. Diet 7 up.
Ride after lunch: only water
Dinner: Salad with low fat dressing and 6 oz salmon. About an hour later, Cliff protein bar and non-fat latte.
Thursday, June 08, 2006
Road to CDA 06: Run 18
Thurs 6/8
Run long, 18 (2:12), then hot tub, stretch and sauna training 12'
Ran at forest park. First 8 with Ann at around 8 min pace per mile. Then picked it up the next 6 to 7:10 ave per mile and final 6 ave 6:50 per mile.
Legs nice and fatigued final 4 miles. Hamstring mildly sore and tight but stable...no worse.
Zone Summary:
Zone 1 = 34% (45')
Zone 2 = 37% (49')
Zone 3 = 24% (32')
Zone 4 = 5% (6')
Tried to keep out of zone 4 but crept in by a beat or 2 on the uphills. Most of run was controlled in zone 2/3 at 7 min pace.
Breakfast: 1/2 cup oats, 2 slices of wheat toast and jam. Diet 7 up, coffee
Lunch: Recovery drink immediately after run, 90 g carbo + 30 g protein. 30 min. later, bowl of chicken, black beans and rice from baja fresh.
Dinner: 8 oz black beans and small 2 oz bag of pepper kettle chips + 1 orange, diet shasta.
1 hour later, non-fat latte and a cliff 20g protein bar.
After work (10pm) 16 oz bowl of chunky chicken fajita soup, 3 g fat, 18 g protein, 48 g carbo. 2 baked pretzels and a pint of beer and a few wheat figs after.
Run long, 18 (2:12), then hot tub, stretch and sauna training 12'
Ran at forest park. First 8 with Ann at around 8 min pace per mile. Then picked it up the next 6 to 7:10 ave per mile and final 6 ave 6:50 per mile.
Legs nice and fatigued final 4 miles. Hamstring mildly sore and tight but stable...no worse.
Zone Summary:
Zone 1 = 34% (45')
Zone 2 = 37% (49')
Zone 3 = 24% (32')
Zone 4 = 5% (6')
Tried to keep out of zone 4 but crept in by a beat or 2 on the uphills. Most of run was controlled in zone 2/3 at 7 min pace.
Breakfast: 1/2 cup oats, 2 slices of wheat toast and jam. Diet 7 up, coffee
Lunch: Recovery drink immediately after run, 90 g carbo + 30 g protein. 30 min. later, bowl of chicken, black beans and rice from baja fresh.
Dinner: 8 oz black beans and small 2 oz bag of pepper kettle chips + 1 orange, diet shasta.
1 hour later, non-fat latte and a cliff 20g protein bar.
After work (10pm) 16 oz bowl of chunky chicken fajita soup, 3 g fat, 18 g protein, 48 g carbo. 2 baked pretzels and a pint of beer and a few wheat figs after.
Wednesday, June 07, 2006
Road to CDA 06: Run 4/Core/Swim 4000
Wed 6/7:
Today and the next 5 days will be swithing around workouts. Will probably run long thurs, bike mod with hills friday, and long easy ride sat. Not racing sunday. I think I have rested a bit too much since Auburn 1/2 IM. I have only had 2 solid hard bike workouts since then. This is OK for someone wanting to bike a solid, adequate time. However, I want to bike far above average and if I want to be down around 5 hours, I will need a few more solid efforts on the bike before race day. I will still need to rest hamstring so will keep the running pretty easy.
Summary: run 4 (32'), core (30'), Swim 4000 (66')
6 a.m.Run with Ann, 32', about 8 min/mile pace. 30' of Pilates abs/low back after
1pm: Swim 4000 in 66'
500 pull wu/cd, both around 8'
2 X 1000/45, 15:20 (1:32/100) and 15:15
2 X 500/30, 7:30 and 7:40
*Arms, shoulders got nice and fatigued the final 500.
Breakfast: 1 cup of oatmeal and raisins. 16 oz glass skim milk. Coffee
Lunch: 2 slices of whole wheat toast w/ jam and water. Didnt eat much because of swim in an hour.
Dinner: Big salad, vegi's, 2 eggs, and low fat dressing, diet 7-up. 2 hours later, non-fat latte and a Cliff protein bar (30 g carbs and 20 g protein)
After work, 10pm: 8 oz chicken breast on wheat bread, low-fat strawberry shake with 8 oz skim and 14 grams soy protein.
Today and the next 5 days will be swithing around workouts. Will probably run long thurs, bike mod with hills friday, and long easy ride sat. Not racing sunday. I think I have rested a bit too much since Auburn 1/2 IM. I have only had 2 solid hard bike workouts since then. This is OK for someone wanting to bike a solid, adequate time. However, I want to bike far above average and if I want to be down around 5 hours, I will need a few more solid efforts on the bike before race day. I will still need to rest hamstring so will keep the running pretty easy.
Summary: run 4 (32'), core (30'), Swim 4000 (66')
6 a.m.Run with Ann, 32', about 8 min/mile pace. 30' of Pilates abs/low back after
1pm: Swim 4000 in 66'
500 pull wu/cd, both around 8'
2 X 1000/45, 15:20 (1:32/100) and 15:15
2 X 500/30, 7:30 and 7:40
*Arms, shoulders got nice and fatigued the final 500.
Breakfast: 1 cup of oatmeal and raisins. 16 oz glass skim milk. Coffee
Lunch: 2 slices of whole wheat toast w/ jam and water. Didnt eat much because of swim in an hour.
Dinner: Big salad, vegi's, 2 eggs, and low fat dressing, diet 7-up. 2 hours later, non-fat latte and a Cliff protein bar (30 g carbs and 20 g protein)
After work, 10pm: 8 oz chicken breast on wheat bread, low-fat strawberry shake with 8 oz skim and 14 grams soy protein.
Tuesday, June 06, 2006
Road to CDA 06: Swim 2000/Run 9 (track)
Tues 6/6
Summary: Swim 2000 (35'), Run in afternoon, 9 miles (67')
6:30 a.m. Swim: 500 pull wu in 8'
500 in 7:40
5X200/30, first 2 om 3, next 2 in 2:58, final in 2:57
6p.m. Track at Duniway. 2 mile wu in 19:20, 1 mile cd in 8
24 X 440, alternating pace. First 10 with Ann, alternating 1:40/1:50
Next 14 averaged 1:30/1:38 (ave 6:12-15/mile) Total 6 miles in 39:40
First 10 in zone 3 for faster 440, high zone 2 at end of resting 440
For next 14, First 6 440's were alternating Zone 5a and high zones 3/4
Next 8 were alternating between zone 5b and 5a.
Zone Summary for core workout (speed sesson only, no wu/cd)
Zone 1 = 6% (2')
Zone 2 = 27% (11')
Zone 3 = 11% (4' 25")
Zone 4 = 10% (4')
Zone 5a= 26% (10' 15")
Zone 5b= 19% (8')
*Hamstring mildly tight but stable and no worse. Running first 10 w/ Ann helped loosen up. Massage tomarrow.
* Pretty happy with over 18 minutes in Zone 5. Running alternating 6 min pace and 6:25 pace didnt feel too difficult. Main limiter was pushing my hamsting. Felt like I could have run alternating 1:25/1:35 in injury free.
Breakfast: Cliff protein bar, coffee
Lunch: Thai wheat noodles + 6 oz chicken and small salad. Small 2oz bag pretzels for snack in afternoon + non-fat latte.
Dinner: Recovery drink after ride. Salvador Dali's 2 sides of black beans + rice, small portion of cheese for appetizer. couple of beers.
Snack before bed, 1 cup low fat ice cream. and water.
Summary: Swim 2000 (35'), Run in afternoon, 9 miles (67')
6:30 a.m. Swim: 500 pull wu in 8'
500 in 7:40
5X200/30, first 2 om 3, next 2 in 2:58, final in 2:57
6p.m. Track at Duniway. 2 mile wu in 19:20, 1 mile cd in 8
24 X 440, alternating pace. First 10 with Ann, alternating 1:40/1:50
Next 14 averaged 1:30/1:38 (ave 6:12-15/mile) Total 6 miles in 39:40
First 10 in zone 3 for faster 440, high zone 2 at end of resting 440
For next 14, First 6 440's were alternating Zone 5a and high zones 3/4
Next 8 were alternating between zone 5b and 5a.
Zone Summary for core workout (speed sesson only, no wu/cd)
Zone 1 = 6% (2')
Zone 2 = 27% (11')
Zone 3 = 11% (4' 25")
Zone 4 = 10% (4')
Zone 5a= 26% (10' 15")
Zone 5b= 19% (8')
*Hamstring mildly tight but stable and no worse. Running first 10 w/ Ann helped loosen up. Massage tomarrow.
* Pretty happy with over 18 minutes in Zone 5. Running alternating 6 min pace and 6:25 pace didnt feel too difficult. Main limiter was pushing my hamsting. Felt like I could have run alternating 1:25/1:35 in injury free.
Breakfast: Cliff protein bar, coffee
Lunch: Thai wheat noodles + 6 oz chicken and small salad. Small 2oz bag pretzels for snack in afternoon + non-fat latte.
Dinner: Recovery drink after ride. Salvador Dali's 2 sides of black beans + rice, small portion of cheese for appetizer. couple of beers.
Snack before bed, 1 cup low fat ice cream. and water.
Monday, June 05, 2006
Road to CDA 06: Bike 25
Mon 6/5
Weight 157.8, body fat 5.2%
Bike with Ann in afternoon, easy, 14-16 mph, total 1:45 and 1300 ascent.
Incorporated 8 X 30" spinervals on the way back on the flats. Pushed to 28 mph first 20 sec in 54/15, then final 10 sec. at 30+ mph in 54/12
Loosened legs up a bit. Hamstring feels improved but I started heavy anti-inflammatory yesterday.
12 minutes of Sauna training at 170 degrees before bed.
Breakfast: 5 eggbeaters, 2 pieces of wheat toast + jam, coffee, water
Lunch: Went for ride....28 oz water on ride. Protein bar after, 2 baked pretzels + diet soda
Dinner: Salad with Pork and wheat noodles, light dressing. Small bag pretzels (50 g carbs) after. Pepsi light and water.
After work. Strawberry non-fat smoothie and finished up the angel food cake with fresh strawberries.
Weight 157.8, body fat 5.2%
Bike with Ann in afternoon, easy, 14-16 mph, total 1:45 and 1300 ascent.
Incorporated 8 X 30" spinervals on the way back on the flats. Pushed to 28 mph first 20 sec in 54/15, then final 10 sec. at 30+ mph in 54/12
Loosened legs up a bit. Hamstring feels improved but I started heavy anti-inflammatory yesterday.
12 minutes of Sauna training at 170 degrees before bed.
Breakfast: 5 eggbeaters, 2 pieces of wheat toast + jam, coffee, water
Lunch: Went for ride....28 oz water on ride. Protein bar after, 2 baked pretzels + diet soda
Dinner: Salad with Pork and wheat noodles, light dressing. Small bag pretzels (50 g carbs) after. Pepsi light and water.
After work. Strawberry non-fat smoothie and finished up the angel food cake with fresh strawberries.
Road to CDA 06: Weekly Quote 6/5/06
"I feel the earth and the wind and the trees. I feel its spirit. It puts me in the moment. I feel the rhythm of the race. It's like music. When the rhythm gets dissonant and chaotic, it is either a jazzy driving force behind me or demons inside me."
Gabriel Harmony Jennings, talking about winning the 1,500 meter
Gabriel Harmony Jennings, talking about winning the 1,500 meter
Road to CDA06: Weekly Plan 6/5 - 6/11
Weekly Plan. Peak Week.
M = ride 25 easy with 8 X 30" pick ups in the middle. 12 min. Sauna
T = Swim 2K in am, 12 min Sauna if not on monday. Track work. 24 X 440 alternating pace. Zone 5 for hard 440, Zone 3/4 for "rest" 440 (CDA group) I will probably just run slow-easy 8 miles. I may run a TM workout easy but use incline to gain high HR into Zone 5 for 80 sec X 12 to simulate the CDA group's track workout.
W = Run 4 easy in a.m. Sauna 12 min Pilates 30 minutes. Ride 25-30 hills. slow-easy with 5-10 min hill efforts.
T = Swim 4K: Long intervals, 1000's 500's ect. Run 4 on TM after progressive incline. Run marathon goal pace, increase incline 1% per 880 from mile 1.5 to 3.5, then half mile cd slow. Sauna 12 min
F = Long run easy, 18depending on legs. Pilates 30 min
S = 40 mile easy Bike ride, then Sauna 12 min.
S = CDA group will do Blue lake Olympic. Bike 25 EASY after.
Total bike, around 140
Run, 40
Swim 7500
M = ride 25 easy with 8 X 30" pick ups in the middle. 12 min. Sauna
T = Swim 2K in am, 12 min Sauna if not on monday. Track work. 24 X 440 alternating pace. Zone 5 for hard 440, Zone 3/4 for "rest" 440 (CDA group) I will probably just run slow-easy 8 miles. I may run a TM workout easy but use incline to gain high HR into Zone 5 for 80 sec X 12 to simulate the CDA group's track workout.
W = Run 4 easy in a.m. Sauna 12 min Pilates 30 minutes. Ride 25-30 hills. slow-easy with 5-10 min hill efforts.
T = Swim 4K: Long intervals, 1000's 500's ect. Run 4 on TM after progressive incline. Run marathon goal pace, increase incline 1% per 880 from mile 1.5 to 3.5, then half mile cd slow. Sauna 12 min
F = Long run easy, 18depending on legs. Pilates 30 min
S = 40 mile easy Bike ride, then Sauna 12 min.
S = CDA group will do Blue lake Olympic. Bike 25 EASY after.
Total bike, around 140
Run, 40
Swim 7500
Sunday, June 04, 2006
Road to CDA 06: Weekly Summary
Week of May 29-June 4
Total Hours 16
Swim: 10,200 yd (3 sessions) Time 3:02
Bike: 171 miles (2 rides, 1 long + 1 brick) Time 8:45
Run: 33 miles (4 runs, 3 runs + 1 brick) Time 4:12
*Hamstring strain still lingering. Worried since it's sore on bike also. Not really sure how it will feel toward the end of the bike at CDA. Very worried on the final 10k of the marathon.
I am thinking of back-up plan to try to get into Canada if I cant finish CDA. I think if I take 10 days of swimming only after CDA that may take care of this strain.
Total Hours 16
Swim: 10,200 yd (3 sessions) Time 3:02
Bike: 171 miles (2 rides, 1 long + 1 brick) Time 8:45
Run: 33 miles (4 runs, 3 runs + 1 brick) Time 4:12
*Hamstring strain still lingering. Worried since it's sore on bike also. Not really sure how it will feel toward the end of the bike at CDA. Very worried on the final 10k of the marathon.
I am thinking of back-up plan to try to get into Canada if I cant finish CDA. I think if I take 10 days of swimming only after CDA that may take care of this strain.
Road to CDA 06: Swim 3000
Sun 6/4
Swim: 3000 (52'), before breakfast
500 pull wu/500 pull cd
3 X 300/40: 4:22, 4:18!
4 X 200/30: 2:25,2:56, 2:56, 2:52
6 X 100/25 first 3, 20 rest second 3: All in 1:24
* This was the most consistent, strongest 2k set I have done to date, esp for being in the morning before breakfast. Very happy, esp after yesterday's brick and legs were thrashed last night. Felt recovered this morning. Really had to fight mentally to avoid going for a bike or run. I am ready despite my hamstring. All I can do now is overtrain, so I will be carefull.
Brunch: 3 egg white omelet w/tomato, chicken breast, spinach, asiago cheese. Side of yams., coffee and tomato juice. (ate out after swim at Old Wive's Tale on burnside).
Dinner: Cookout. Big cheesburger, corn,ect. Alot of calories. Heaping plate of shortcake after. Few beers.
Swim: 3000 (52'), before breakfast
500 pull wu/500 pull cd
3 X 300/40: 4:22, 4:18!
4 X 200/30: 2:25,2:56, 2:56, 2:52
6 X 100/25 first 3, 20 rest second 3: All in 1:24
* This was the most consistent, strongest 2k set I have done to date, esp for being in the morning before breakfast. Very happy, esp after yesterday's brick and legs were thrashed last night. Felt recovered this morning. Really had to fight mentally to avoid going for a bike or run. I am ready despite my hamstring. All I can do now is overtrain, so I will be carefull.
Brunch: 3 egg white omelet w/tomato, chicken breast, spinach, asiago cheese. Side of yams., coffee and tomato juice. (ate out after swim at Old Wive's Tale on burnside).
Dinner: Cookout. Big cheesburger, corn,ect. Alot of calories. Heaping plate of shortcake after. Few beers.
Road to CDA 06: Sat June 4: Big Brick
Brick
Run 4+/Bike 34/Run4+/Bike 33/Run4+
Total time 5:11, 39 min of transitions = total workout of 4:32
Run 1 = 32' (4+ miles) HR ave 111/max 124
Bike 1= 91' (34 miles, 22.5 mph ave) HR ave 131/max 150
Run 2 = 32' (4+ miles) HR ave 139/max 146
Bike 2= 91' (33 miles, 22.2 ave) HR ave145/max 154
Run 3= 31' (4+miles) HR ave147/max 153
Carried 7 pounds of water on bike. Flat but windy, predominately head wind. Second ride, just over 21 ave with 7 miles left, picked it up into Zone 5 and held the entire 7 miles at 24.5 mph ave speed. Very happy with holding pace despite quads on fire the entire time. I shifted to the back of my seat, back about 4 cm with helped with my hamstring pain. Although pain was constant for the whole brick, it remained stable, even with the final 2 miles of the third run at 6:40 pace.
Zone Summary:
Zone 1 = 18% (56')) (HR 70-115))
Zone 2 = 16% (50') (HR 116-127)
Zone 3 = 25% (1:18) (HR 128-135)
Zone 4 = 29 % (1:30) (HR 138-144)
Zone 5a= 6% (19') (HR 145-148)
Zone 5b=5.5% (17') (HR 149-152)
Zone 5c= .4% (1'20") (HR >153)
Breakfast: 1 cup oatmeal +brown sugar, coffee
Took 30 grams maltodextrin on brick starting at 80 minute mark.
Dinner: 12 oz piece of Copper river Salmon, big plate of rice.
2 pints of beer and a couple of handfulls of gummi candy for snack later
Run 4+/Bike 34/Run4+/Bike 33/Run4+
Total time 5:11, 39 min of transitions = total workout of 4:32
Run 1 = 32' (4+ miles) HR ave 111/max 124
Bike 1= 91' (34 miles, 22.5 mph ave) HR ave 131/max 150
Run 2 = 32' (4+ miles) HR ave 139/max 146
Bike 2= 91' (33 miles, 22.2 ave) HR ave145/max 154
Run 3= 31' (4+miles) HR ave147/max 153
Carried 7 pounds of water on bike. Flat but windy, predominately head wind. Second ride, just over 21 ave with 7 miles left, picked it up into Zone 5 and held the entire 7 miles at 24.5 mph ave speed. Very happy with holding pace despite quads on fire the entire time. I shifted to the back of my seat, back about 4 cm with helped with my hamstring pain. Although pain was constant for the whole brick, it remained stable, even with the final 2 miles of the third run at 6:40 pace.
Zone Summary:
Zone 1 = 18% (56')) (HR 70-115))
Zone 2 = 16% (50') (HR 116-127)
Zone 3 = 25% (1:18) (HR 128-135)
Zone 4 = 29 % (1:30) (HR 138-144)
Zone 5a= 6% (19') (HR 145-148)
Zone 5b=5.5% (17') (HR 149-152)
Zone 5c= .4% (1'20") (HR >153)
Breakfast: 1 cup oatmeal +brown sugar, coffee
Took 30 grams maltodextrin on brick starting at 80 minute mark.
Dinner: 12 oz piece of Copper river Salmon, big plate of rice.
2 pints of beer and a couple of handfulls of gummi candy for snack later
Friday, June 02, 2006
Road to CDA 06: Run 4+/Swim 3200
Fri 6/2
Summary: Run 4 in morning (34'), afternoon swim 3200 (61')
5:45 am, Run 4, slow. Tired from waking up twice again during the night. Ran the 325 stair routine toward end of run. This put me a couple of beats into zone 2. Loosened me up be the end. Got soaked, that woke me up.
6 p.m., Swim 3200
500 pull wu+200 free
20 X 100/25, final 5 w/20 sec rest. Used pull buoy from 5-10 to get stroke form under control. All in 1:24-27
10 X 50/1 min cycle, all in 39-41.
Felt tired today
Sauna training after, 15 min. Increased time because temp is usually 180-90, and today Sauna was only 150.
*Legs tired today. Quads somewhat sore.
Breakfast: 1 cup whole oats + brown sugar, 2 diet caffeine free soda's, coffee
Lunch: Bowl of grilled chicken, black beans and rice from Baja Fresh
Afternoon: Cliff Protein bar and non-fat carmel Latte
Dinner: Recovery drink after swim, 35 g protein+60 g carbo. Then broiled 8oz pork chop and about 12 oz pasta on side.
Low fat ice cream bar and 2 beers before bed.
Summary: Run 4 in morning (34'), afternoon swim 3200 (61')
5:45 am, Run 4, slow. Tired from waking up twice again during the night. Ran the 325 stair routine toward end of run. This put me a couple of beats into zone 2. Loosened me up be the end. Got soaked, that woke me up.
6 p.m., Swim 3200
500 pull wu+200 free
20 X 100/25, final 5 w/20 sec rest. Used pull buoy from 5-10 to get stroke form under control. All in 1:24-27
10 X 50/1 min cycle, all in 39-41.
Felt tired today
Sauna training after, 15 min. Increased time because temp is usually 180-90, and today Sauna was only 150.
*Legs tired today. Quads somewhat sore.
Breakfast: 1 cup whole oats + brown sugar, 2 diet caffeine free soda's, coffee
Lunch: Bowl of grilled chicken, black beans and rice from Baja Fresh
Afternoon: Cliff Protein bar and non-fat carmel Latte
Dinner: Recovery drink after swim, 35 g protein+60 g carbo. Then broiled 8oz pork chop and about 12 oz pasta on side.
Low fat ice cream bar and 2 beers before bed.
Thursday, June 01, 2006
Road to CDA 06: Run 12 (speedwork)
Thurs 6/1
Got up to swim at 6:30. Got caught in traffic and arrived at pool 7:15. Still could squeeze in 2K. Got ready to go, walked out to pool and realized I forgot a towel. So, I just did 10 min. in the Sauna, 190 degrees.
P.M. Run 12 at fairmont. Originally to do 3 x 2 mile repeats, but everone looked so good after the second one that I decided to add a 4th. Workout was to run Zone 3/4 for first mile, then final mile Zone 5. On the third, maintaining Zone 3/4 was allowed since we added a 4th interval. The fourth was again predominately Zone 4 first mile, Zone 5 final mile.
2 mile wu/1 mile cd: about 400-600 yd jog, 4 min rest between repeats.
1 = 13:20, HR ave 129/max 143, 60 ft ascent
2 = 12:20, HR ave 145/ max 156, 60 ft ascent
3 = 12:50, HR ave 142/max 151, 60 ft ascent
4 = 12:30, HR ave 148/max 159, 100 ft ascent (1.25 miles uphill)
The entire CDA group looked fantastic. I could tell from the first mile it was going to be a strong workout. The last 2 mile repeat workout we did was April 20th. At fairmont, my pace was 6:30-6:50/mile. Running today at 6:10-20 and able to talk to Grant is a very positive sign. Even favoring hamstring, this pace did not feel difficult at all. Ann Averaged 7 min pace for all 4, after swimming 4200 in the pool. Rob was within 15 seconds of me the whole workout, Erin was right behind Rob. What can I say about Grant...he was at least 10 beats below his threshold running with me to keep me company. His 2:40 final800 of the final 2 miler shows his strength. He is looking at a significant PR at LK Placid.
This workout was a breakthough and I know now we are just starting to benefit from the big training week and 1/2 IM race. In another 10 days or so, we should feel as strong as ever and ready to race.
Zone Summary for 1 hour 16 min repeat set + cool down 10 minutes.
Zone 1 = 37% (28')
Zone 2 = 14% (11')
Zone 3 = 12% (9')
Zone 4 = 20% (15'30")
Zone 5a= 9% (7')
Zone 5b= 7% (5'30")
*I thought I (we) were tired. Not the case. Everyone looked strong and steady from the start. I was suprised to see everone so close to me.
*Favored Hamstring, esp on downhills. Sore on the warm-up, sore the entire speed set and cool down. No worse though. At home, ice 20 min, then hot tub 10 min, then finish with ice wrap 20 min.
Breakfast: 2 small red grapefruit, cliff protein bar, coffee.
Lunch: Salad w/ low fat dressing and chix breast, diet 7-up
Afternoon: 6 oz slice of cornbread + 3 teaspoons honey, non-fat latte
No recovery drink. Left yesterday's drink in car. Though I could use it but it was sour.
Dinner: Large grilled chicken burrito with white rice and black beans. Damn thing weighed about 4 pounds.
Got up to swim at 6:30. Got caught in traffic and arrived at pool 7:15. Still could squeeze in 2K. Got ready to go, walked out to pool and realized I forgot a towel. So, I just did 10 min. in the Sauna, 190 degrees.
P.M. Run 12 at fairmont. Originally to do 3 x 2 mile repeats, but everone looked so good after the second one that I decided to add a 4th. Workout was to run Zone 3/4 for first mile, then final mile Zone 5. On the third, maintaining Zone 3/4 was allowed since we added a 4th interval. The fourth was again predominately Zone 4 first mile, Zone 5 final mile.
2 mile wu/1 mile cd: about 400-600 yd jog, 4 min rest between repeats.
1 = 13:20, HR ave 129/max 143, 60 ft ascent
2 = 12:20, HR ave 145/ max 156, 60 ft ascent
3 = 12:50, HR ave 142/max 151, 60 ft ascent
4 = 12:30, HR ave 148/max 159, 100 ft ascent (1.25 miles uphill)
The entire CDA group looked fantastic. I could tell from the first mile it was going to be a strong workout. The last 2 mile repeat workout we did was April 20th. At fairmont, my pace was 6:30-6:50/mile. Running today at 6:10-20 and able to talk to Grant is a very positive sign. Even favoring hamstring, this pace did not feel difficult at all. Ann Averaged 7 min pace for all 4, after swimming 4200 in the pool. Rob was within 15 seconds of me the whole workout, Erin was right behind Rob. What can I say about Grant...he was at least 10 beats below his threshold running with me to keep me company. His 2:40 final800 of the final 2 miler shows his strength. He is looking at a significant PR at LK Placid.
This workout was a breakthough and I know now we are just starting to benefit from the big training week and 1/2 IM race. In another 10 days or so, we should feel as strong as ever and ready to race.
Zone Summary for 1 hour 16 min repeat set + cool down 10 minutes.
Zone 1 = 37% (28')
Zone 2 = 14% (11')
Zone 3 = 12% (9')
Zone 4 = 20% (15'30")
Zone 5a= 9% (7')
Zone 5b= 7% (5'30")
*I thought I (we) were tired. Not the case. Everyone looked strong and steady from the start. I was suprised to see everone so close to me.
*Favored Hamstring, esp on downhills. Sore on the warm-up, sore the entire speed set and cool down. No worse though. At home, ice 20 min, then hot tub 10 min, then finish with ice wrap 20 min.
Breakfast: 2 small red grapefruit, cliff protein bar, coffee.
Lunch: Salad w/ low fat dressing and chix breast, diet 7-up
Afternoon: 6 oz slice of cornbread + 3 teaspoons honey, non-fat latte
No recovery drink. Left yesterday's drink in car. Though I could use it but it was sour.
Dinner: Large grilled chicken burrito with white rice and black beans. Damn thing weighed about 4 pounds.
