Thursday, July 06, 2006
IM CDA 06 and Road to IM Hawaii 06
Thurs 7/6
Well, I decided to wait a full 10 days to start. Wont mean anything in another 2 weeks. I feel I needed the rest. Doing absolutely nothing since Sunday feels great, but it's time to get going again.
My hamstring is still tight, with pain when I stretch just a little bit. I stretched very lightly in the hot tub this morning. Will continue to not run for another several days, then start with very short slow runs and see how it goes.
My new blog to Kona is posted at
http://tryall3sports.blogspot.com/
Well, I decided to wait a full 10 days to start. Wont mean anything in another 2 weeks. I feel I needed the rest. Doing absolutely nothing since Sunday feels great, but it's time to get going again.
My hamstring is still tight, with pain when I stretch just a little bit. I stretched very lightly in the hot tub this morning. Will continue to not run for another several days, then start with very short slow runs and see how it goes.
My new blog to Kona is posted at
http://tryall3sports.blogspot.com/
Monday, July 03, 2006
IM CDA 06: HR summary CDA IM, monday quote
"There will come a point in the race, when you alone will need to decide. You will need to make a choice. Do you really want it? You will need to decide."
Rolf Arands
HR summary for CDA.
Zone 1 = 58' 30"(9.6%)
Zone 2 = 5:15 (51%)
Zone 3 = 3:19 (32.4%)
Zone 4 = 34' (5.6%)
Zone 5a= 1' 30" (0.3%)
Zone 5b= 40" (0.1%)
Zone 4 was the final 10K of the marathon, zones 5 were the final 800.
Zone 3 was most of the Swim and last half of the marathon
Zone 1 and 2 on the bike, although held only around 5 beats into zone 2 on the bike.
Overall, in retrospect, a good race for me. Considering the conditions, and the number of very good age groupers that dropped or no where near their PR, coming within 30 minutes of my PR was acceptable.
Today I will start swimming and working on the hamstring.
Breakfast: Large coffee and cinnamon roll from starbucks. God that coffee tastes good. Any coffee tastes good.
Lunch: Turkey and swiss on wheat, 2 oz bag of kettle chips, diet shasta.
Afternoon: coffee and a hershey bar, yes...chocolate. It's my second candy bar in a week.
Dinner: 2 BBQ chicken sandwiches, low fat ice cream bar and 2 beers.
1.5 cups shredded wheat squares before bed.
Rolf Arands
HR summary for CDA.
Zone 1 = 58' 30"(9.6%)
Zone 2 = 5:15 (51%)
Zone 3 = 3:19 (32.4%)
Zone 4 = 34' (5.6%)
Zone 5a= 1' 30" (0.3%)
Zone 5b= 40" (0.1%)
Zone 4 was the final 10K of the marathon, zones 5 were the final 800.
Zone 3 was most of the Swim and last half of the marathon
Zone 1 and 2 on the bike, although held only around 5 beats into zone 2 on the bike.
Overall, in retrospect, a good race for me. Considering the conditions, and the number of very good age groupers that dropped or no where near their PR, coming within 30 minutes of my PR was acceptable.
Today I will start swimming and working on the hamstring.
Breakfast: Large coffee and cinnamon roll from starbucks. God that coffee tastes good. Any coffee tastes good.
Lunch: Turkey and swiss on wheat, 2 oz bag of kettle chips, diet shasta.
Afternoon: coffee and a hershey bar, yes...chocolate. It's my second candy bar in a week.
Dinner: 2 BBQ chicken sandwiches, low fat ice cream bar and 2 beers.
1.5 cups shredded wheat squares before bed.
Aftermath CDA 06: Summary of "week off"
Monday 7/3/06
Yeah, CDA is over and secondary goal accomplished. Hopefully reasonable conditions at Kona but in that race, anything can happen. Right hamstring is still tight, and I will start slowly stretching tonight.
Took a week off after CDA. Drove the Oregon coast tuesday last week. Then Mountain biked down in Bend, OR 5-6 hours easy on wed. Thursday, white-water rafted the Deschuttes river in Maupin, OR.
Drove to Hood River, OR thursday night. Climbed Mt Adams friday morning (12,276) starting at the trailhead at 5000 ft. Summitted in record time for me (my 4th climb on this one) in 8:20, despite getting lost twice for about 20 minutes on the way down. Very tough to see trail since everything still covered in snow down to the trailhead. Heavy winds blew over other's tracks by the time the descent was over. Glisaded about 3000 feet both off the true summit, and off the false summit all the way down to lunch counter at 9000 ft.
Drove back to Portland on Friday night. Did a nice 30 mile skyline hill ride (2600 ascent) on saturday morning. Then took sunday off. Ate alot of crap last week...it felt great.
Yeah, CDA is over and secondary goal accomplished. Hopefully reasonable conditions at Kona but in that race, anything can happen. Right hamstring is still tight, and I will start slowly stretching tonight.
Took a week off after CDA. Drove the Oregon coast tuesday last week. Then Mountain biked down in Bend, OR 5-6 hours easy on wed. Thursday, white-water rafted the Deschuttes river in Maupin, OR.
Drove to Hood River, OR thursday night. Climbed Mt Adams friday morning (12,276) starting at the trailhead at 5000 ft. Summitted in record time for me (my 4th climb on this one) in 8:20, despite getting lost twice for about 20 minutes on the way down. Very tough to see trail since everything still covered in snow down to the trailhead. Heavy winds blew over other's tracks by the time the descent was over. Glisaded about 3000 feet both off the true summit, and off the false summit all the way down to lunch counter at 9000 ft.
Drove back to Portland on Friday night. Did a nice 30 mile skyline hill ride (2600 ascent) on saturday morning. Then took sunday off. Ate alot of crap last week...it felt great.
