Tuesday, September 30, 2008

back in the pool

Got back into the pool for the first time since Westchester 9 days ago. My form hasn't changed and I didn't go more than 50 yards at once. Mostly I just did some drills on my back with some freestyle mixed in.

I just want to make sure that come next Monday I can still swim a few lengths without being totally wasted!

It also felt good to be able to swim for only 20 mins and not feel guilty :)

a few runs

After my race on saturday, I actually felt well enough to put in a slow run Sunday morning. I did a 5K, it hurt, but I was able to do it feeling ok. My right calf flared up a bit and was sore for 1 day and a half.

Then this morning I ran 5.33 miles while doing a 9:08 min/mile pace. Slow yes, but I think I am still recovering from the Westchester Tri. Of course, speed doesn't matter anymore! Yay!

The cool thing about this morning is that I felt better and better as the run went and finished feeling awesome, which is good. I think I will be ok for the Westchester Half Marathon on Oct 12th. Just gotta sign up @ this point.

My right hip is bit sore and was a bit sore after Sunday's run too. But I don't feel that soreness while running.

Feels good to only have to run. No pressure!

Saturday, September 27, 2008

31st on the bike

I took part in a triathlon relay team this morning at the ITPMAN triathlon in Darien, CT. What a blast! Our team came in 2nd among all relay teams, and 26th overall. We had a super fast team!

I personally did a season best with a 20.2 mph average, coming in with the 31st fastest bike time among ~320 total people.

We lucked out big time today with some perfect weather. No wind, no rain (it was supposed to DUMP on us all morning) and cool temperatures. It was a little humid, but not enough to make things miserable. The roads were a bit slick though. I had a guy go down right next to me on this very sharp and steep downhill. Poor guy, his carbon bike with nice wheels. I heard it and saw him flipping before I looked straight so I didn't go down. Yikes!

My legs took about half of the bike to get warmed up. They were screaming at me the entire first half. I even warmed up! I guess my warm up needed to be longer and have some more intense sprints in it to get the juices flowing better.

I am so proud of my team, and we all want to repeat our efforts for next year to see how much we can improve.

Thursday, September 25, 2008

not recovered yet

Did 3 laps in the cold this morning on my bike up @ Purchase. I was wearing most of my cold weather gear, and it was only in the low 50's!

My legs had some power going into the pedals, but it sure didn't feel that way.

During my 2nd lap my left bar came loose and fortunately only swiveled side to side, and not up and down. What a pain! I spent a good week getting that position perfected. I had to stop and tried to get it back, but the position still isn't correct. Doh! I think it will be good enough for Saturday.....speaking of which, its supposed to rain. Blah!.

I think I am going to hit the pool tonight to shock my body.
Recover damnit!

Wednesday, September 24, 2008

first run back

Did a 5K this morning, my first run since Sunday. I felt pretty good .I went super slow, like 9:30 min/mile slow. I don't think I could have gone any faster. My right calf is being really stubborn and still hurts.

I will be spending the next 2 days on the bike preparing for Saturday. Unfortunately its supposed to rain that day. Blah!

Tuesday, September 23, 2008

quick spin and stretch

Did a 10 min quick indoor spin to get the blood flowing then stretched.

The stretching hurt @ first but during the 2nd round it didnt as much and I was much more flexible.

I feel good now. I skipped steps when I ran up the stairs in the parking garage to test out my legs. I felt fine.

Now I can still feel some soreness, but that massage last night did the trick!

Back to running tomorrow AM. It will prolly hurt, but I am not going fast @ all. Prolly a 9:15 min/mile pace or slower.

Monday, September 22, 2008

results are in

They posted the results. I had an ok swim time, awesome bike time, and an expected run time.

Total time: 2:52:35
Swim: 36:53
Average: 2:15 min/100

Bike: 1:16:07
Average: 19.74 mph

Run: 55:20
Average: 8:55 min/mile

Soooooo, this race has basically been a "year in review" type of race. It showed off that I did NOT put enough time or effort into the pool. Basically I know I could do the work, it was just a mindset or a mental game for me.

Cycling: The fact that I could hold 19.74 mph for 25 miles on a challenging course, I will take that as I am pretty good cyclist and next year with a bigger base and with a few extra pounds off of the mid section, that the sky is the limit in terms of improvement.

Running: The same is true as above, minus the good runner bit :) Serious running was new to me this year and I learned that you need to put in a lot of mileage to see those peaks.

So to sum up my goals for next year:

Swimming: I'm doing a 10 week swim techniques class with underwater video review. Then I will be doing 1 or 2 sessions of master's swimming for volume and speed.

Cycling: Rinse and repeat from this year and do even more hills if possible.

Running: Bigger base. I am planning on doing 9 NYRR races next year to qualify for NYC 2010. These races will be for training and qualification only, obviously not for winning.

Oh, and do Timberman in August :)

the day after

Sitting here at my desk at work this morning, my legs are pretty sore. I finished yesterday's race in under 3 hours (my goal) for an unofficial time of 2:52:35. I am super happy about that time and I still have to remind myself that this is still my rookie year of triathlon and the fact that I just did an olympic distance triathlon with confidence just shows that I made some HUGE gains this season.

No official results have been posted yet on the interwebs, but they did tape final times to a van at the finish line, so here are my thoughts on the race.

It was pitch black and cold when I arrived. The transition area was freaking sweet and everyone had a numbered slot on the bars for their bike and gear. Oh and there were about 20 porto-pots!

Again, it was cold. When we made our way down to the beach for the start we soon learned that the sandy beach had sand that was prolly 50 degrees in sub 60 degree temps, so when I walked into the 70 degree water, it was like walking into a bath. AAAAAHhhhhhhhhhhh! I didn't want to leave the water it was so warm.

I was in the last wave so I waited for about 27 mins before I began, which was fine because with the sun in my eyes I couldn't really see which way the bouys were so I just watched the clutter in the water make a path to give me an idea where the bouys actually were.

So once in the water I was fine. My wave wasn't that big there really wasn't any contact whatsoever and to sight I just saw where the mass of people were going. Again, the water was WARM and felt perfect. My arms didn't hurt and I just swam my pace and just "did' the swim. I think I did it fast enough.

Now onto the bike, my thighs were like blocks of ice at the start. I was trying to spin it but my legs just wouldn't loosen up. And as usual, I was passing people left and right. I just stayed on the left side and passed people. Not a single person passed me, other than the ironman guy who would pass me, then I would pass him, rinse and repeat. Basically he couldn't climb hills but was fast on the flats. I could climb hills but was slower on the flats.

Anyways, I knew I was rocking the bike and I was feeling so fast. I was actually kinda worried that I was gonna burn too quickly and lose all of my energy before I hit the hills. Thinking that would happen, I didn't slow down and kept my pace and that would prove to work out!

Onto the first hill, I just burned up it, passing lots of folks. I got into my pace up the hill and soon found an awesome strength that put me into this super consistent spin. It was great. I popped my first GU at the top and continued.

Onto the 2nd hill by the the new studio's location, again I just got into my pace and kept it going. On the downhill portion, I got stuck behind some stupid traffic where this SUV just decided to stop. Yeah, I almost had to stop behind him. So basically instead of booking 30 MPH down a hill, I just maybe 20-ish. GRRR!!!

From this point, I knew the fun part of the bike would begin cuz it was basically 12.5 miles of all downhill. And I flew! It was just a matter of doing it at that point.

Now onto the run, I started out strong, and kept it strong for as long as I could. This didn't mean running an 8:30 min/mile pace, cuz that wasn't happening. It felt like a 9 min/mile pace (and I will find out shortly in face what it was). I just tried to keep it consistent and I think it worked out.

Now the run portion was called flat and fast. Mostly it was flat, but there were 2 hills that almost did me in at times and towards the finish it was a false flat that went up the entire way. I was happy to have finished that run. I had never felt my knees hurt that much during a run!

Overall, this distance obviously more of a challenge than a sprint distance and tested you a lot more than a sprint distance. I immediately figured out right before I entered the finishing chute that doing a few of these each year will definately get your butt into shape!

Hopefully results and photos will show up in the next day or two.

I have a deep tissue massage scheduled for tonight at 6:30. My calves and thighs are pretty sore. My upper back as well.

Saturday, September 20, 2008

the day before

Went down to get my race packet and swag bag. Most of the race course bouys in the water were all out there, up to the end of the bay between the dock and break wall. They didn't have the bouy's out beyond the bay, so a little scary! At least I will know that I am almost home free once I get back into the bay on the way back in.

After picking up the packet I drove the start of the course which is about 3.3 miles before it gets into familiar territory for me. The weather is going to be PERFECT. What a relief!

Then I went up to Purchase for a last second quick run and one lap around. I feel smooth!

Just gotta do it now!

The alarm is set for 4AM and another alarm for 5AM just in case. I'm in the last wave starting at around 7:27-ish.

Thursday, September 18, 2008

and one last swim

Basically just took it easy and put in some easy laps, plus did 5 all out 25's for some speed.

23 mins to swim .5 miles.....haha

slow run

One last 5K run before the big day. I put on my heart rate alarm to keep me from running race pace.

Did a 28 min 5K. My legs don't feel wasted!

Butterflies continue.

Wednesday, September 17, 2008

last hard workout... yay!

Did 13.5 miles tonight in 45 mins flat, or almost 18MPH average. Just some short 90 second intervals over and over and over again.

I feel strong and happy that this is my last hard workout.

I have had butterflies in my stomach for the past few days and I know why.

The swim.

As long as I keep telling myself to do the swim at MY pace (with *SLIGHT* kick to the pace) I will be fine. I know that as soon as I get onto the bike that it will become MY race and I know that I will finish it.

I am actually looking forward to running this bad boy. Cuz I know that once I start the run, that I will not stop and after about 2-3 miles my legs will loosen up and its cruise control from there.

This race is like my first triathlon ever: something I haven't done before because this is a new distance with a different mentality. Pacing is key. I think this is why I did so much better on my last sprint triathlon (and the fact that I had done the course 3 times) and that is because I knew how to pace myself at that distance. I know my race paces in the water, bike, and run. I just gotta do it! Not much of a mystery when you know that those paces!

Tuesday, September 16, 2008

back in the water but outa gas

I hopped in the pool tonight with hopes of swimming one last mile before the race. I burned through half a mile in 20 mins and change and felt strong, but all of a sudden I was out of gas.


Oh wait, I have already been in the water for an hour this morning.

I think I am water logged enough.

OWS in the ocean

Went swimming in the ocean this morning at Rye Playland, the site of my race this weekend. I am still not as confident of a swimmer in the ocean, but I am getting better. The water was WARM!....thankfully!

I was out with my coach and we were doing sighting practice and entrance and exits. Basically I learned how to do the dolphin dive in and out. No biggie, I just have to judge the depth of the water. Sighting on the other hand, was much harder this time out because of the current we had in the little bay. On the way back into shore I was getting pushed to the left pretty quickly, so much so that I was sighting every other stroke on every breath. I would look up, sight my coach, put my head down, do two strokes, sight, and he would be way to the right. I mean I was getting turned QUICKLY. Hopefully I won't need to deal with this during the race. Yikes!

I need to get back into the pool and do one last hard swim. I can't wait to get this swim over with!

Monday, September 15, 2008

flew like a bird

On the run! WTF?!?!

Yes, I had a super smooth fast run towards the end during tonight's run. I felt awkward starting the run since my last "real" run was during last Thursday's treadmill session; still definately some rust stubbornly attached to the muscles after last week's punishment-fest.

By mile 2 (out of 3.5) my legs loosened up and started to feel good. When I hit the final uphill section it was like running into the sunset as I ran up this hill with a sihouette of White Plain's twin towers over the horizon. I just felt GOOD and I started to pick up my pace.

Ended the 3.5 miles in 29:38 or a 8:28 min/mile pace.....uuhhhhhh, thats my race pace!

Confidence booster?

Sunday, September 14, 2008

last long-ish ride

and boy was it a hot soupy nasty blah mix out today. No rain, just 100% humidity with 80 degree temperatures. These conditions just sap you. I was able to get through the humid conditions and get in a strong ride. I felt great up the hills and am confident for next sunday's race!

I think I played chicken with about 5 squirrels today. They were everywhere! Freaking squirrels! Everytime I saw one it just reminded me of the guy layed out in front of me with a squirrel in his wheel. They are like little kamakazi machine-suicide bombers!

And now the taper officially begins. No more super hard stuff until next sunday. Phew!

Friday, September 12, 2008

not cold, but dark

The sun slept in this morning. By 6:30 it was still unsafe-dark out and that was the time I needed to be on my bike. So I had to get a late start.

I had a good ride. Considering how bad my glutes and hammies still hurt from yesterday's treadmill extravaganza, I rode the hilliest part of the race course. Just going as is I averaged a touch over 16MPH.

Then I got on my running shoes and belted out 1.68 miles in 14 mins and change. I am a cooked goose again who needs a LOT of sleep.

Thursday, September 11, 2008

fast run and a strong swim

This morning I was out with my couch for a run session. It was mostly done indoors on the treadmill. Fortunately the treadmill I was on was an awesome treadmill that felt really good to run on. I don't think I could have classified it as a dreadmill.

Anyways, I was doing intervals on the thing, 3 min zone 2, 1 min zone 3, 1 min zone 5, then rinse and repeat 2 more times. Funny how its a relief to get back down to zone 2 but yet it almost hurts ever MORE than the previous zone 5-my heart feels like its gonna come outa my chest-feeling. So my legs obviously hurt a lot right now from that.

So as of right now I just got back from the pool and am pounding down a bowl cereal in preparation from tomorrow morning's early brick workout. I think tomorrow will be my last brick of the season and I am looking forward to it. Getting up @ 5AM to prepare for this workout is taking its toll on me. Sleep is a commodity I can't lose.

Almost there....almost there.

Oh and for the swim itself, I did 1 mile in 43:20. Not super great, but I felt smooth and strong the entire way and my breathing couldn't have been better. I feel like I am in a good place for my swimming for the race......enough to get me through it, yet still keep reserves for the bike and run.

Wednesday, September 10, 2008

hill repeats and a tail

Got up @ the crack of stupid this morning for a hill repeat workout. It was freaking COLD and fortunately my workout only lasted 50 mins.

During my warmup to the hill I heard this rattling behind me and it never went away. I thought my bike was making strange noises until I looked behind me and I had a guy (who looked like a racer) drafting off of me. He seemed like the type to go fast so I picked it up and pulled.

It was awesome. I was expecting the guy to just pull around me and take off but when I would add more pressure to the pedals and increase my speed I could hear him changing to a harder gear to stay on me wheel. Now thats super awesome :)

Eventually I got to my turn and as I turned he said "You are looking strong, man!". I told him to have a nice ride and we parted ways. So that was a bit of a confidence boost. I felt strong and we were going pretty fast!

Now onto the hill intervals. Basically went up this hill 4 times, starting seated until the top when I stood up and gave it all I had. The 4th time I gave it all I had but my legs didn't have as much juice left. I still got in a quality workout and my legs were mostly recovered by the very end of the ride.

Run tomorrow morning with my coach.

Tuesday, September 9, 2008

blah swim

swam a mile in 56 mins....yeah pretty terrible

BUT! over a 3rd of that was for drills on my back. My legs are hurting and I have lost some form while kicking on my back.

My breathing is doing really well for extended freestyle sets.

I tried doing some 50 yard sprints and I died out pretty quickly. OUCH! gotta do some more of those in the next two weeks.

Good thing a hard swim lesson doesnt kill me as bad anymore.

Up @ 5 AM tomorrow. 7 hours away....

3.6 miles

I turned off the heart rate alarm this morning cuz it was going to be annoying and I just wanted to run at my own pace.

I took it easy mostly. My legs were actually hurting a lot for a good half of the run. I did a different route than normal (ran through Scarsdales big houses neighborhood) to switch things up.

I ended up going about 3.6 miles in 32 mins and change. Things are starting to gradually taper off. Its a welcomed relief. The past two weeks have been murder.

Monday, September 8, 2008

AM run

After sleeping in for two straight days, getting up this morning sucked and I didn't want to run, but I had to.

I ran an 8:48 min/mile pace with my heart rate alarm on. I basically wanted to run right under the limit of 162 BPM and to my surprise I had to push it pretty hard to get myself up to that limit, and I only broke it when I hit the small hit towards the end of the run. I guess that means my heart has hit a new level of conditioning?

I did 3.5 miles in 30:48. My legs actually feel pretty good considering last friday I was pretty cooked.

Sunday, September 7, 2008

hill repeats

I rode on my road bike for the first time in about a month. It felt good! We got the remnants of Hanna last night so the roads today were covered with tons of broken sticks and leafs and other junk. One side of the road had been flooded and was completely covered with mulch.

I was supposed to do 9 short hill sprints so I headed out to the final big hill on the race course and quickly realized that this was not an appropriate hill for this workout. I zoomed up it once and searched for a better hill. Got to John street and went up it 3 times. By then it was time to head back and finish off the one hour workout.

I felt like crap after the sprints but was able to recover fully within 5-10 mins. Awesome! Good news for the upcoming race!

Oh and two weeks from now it will alllll be over. Kinda sad, but it opens the door for some fun-no-pressure races.

Easy runs for the next two mornings. Funny how running an easy 7 miles over 2 days is going to seem easy....this time last year I couldn't run 3 miles.

Saturday, September 6, 2008

long swim

Back in the pool today after sleeping in for the first time since.......i can 't remember!

Did 2050 yards in about 54 mins with breaks. I did a ladder starting with a 50 and going up to a 250 then going back down to a 50, then repeating but only going up to a 200 before going back down to a 50. My arms are SORE!

And whats funny is that I spent more time in the pool this past week than I did on the bike or running. Prolly a good thing since swimming is what I have been lacking on big time.

Friday, September 5, 2008

and an exhausting swim

Tonight's swim went well. I accomplished what I needed to get done, but boy oh boy it was exhausting! I am actually feeling pretty good from this morning's punishment-fest, until I try to walk up some stairs. My body doesn't feel totally wasted, until I move quickly.

So tonight I did 1800 yards in about 50 mins, which included 800 yards of drills. So my overall volume in the pool this year has been low. This is something that I will need to concentrate on more this fall. In fact I am doing a 10 week swim program up @ SUNY with my coach where I will be filmed underwater. Then I will get feedback. Hopefull this will do the trick to get my stroke to where it needs to be.

punishing brick

After yesterday's run my legs were sore, but I didn't think that they were that bad. This morning I learned that my legs are basically a couple of cooked gooses.

Started off on the bike, which felt strong but hurt, for two laps to warmup. On the 3rd and 4th I was supposed to go race pace. The third lap I definately accomplished that, but starting on lap #4 it goes up an inclined hill that isnt steep but will kill you if you go too hard. I spun up it in my easiest gear. For the last half of lap 4 I found my legs again, sorta, and finished as strong as I could.

Now onto the run. It hurt from the beginning to the end. I was supposed to do intervals, but I knew those were out of the question. So what I did was set my watch timer for 3 mins and start off slow and build up to a race pace. Rinse and repeat. It helped. I finished the 5K in exactly 27 mins on the dot. Not bad!

I am actually looking forward to getting back into the pool now that the big pool is open again. I just need to rest my legs. They are spent!

Thursday, September 4, 2008

water in the ear

Swam almost 1500 yards last night in 89 degree water! Blah! I got some water in my ear that would not come out, so during my 5.5 mile run this morning I heard a bouncing scratchy echo every time I landed on my right foot.

During the run on the way to the track I went past this small baseball field that had the coolest steam layer coming off of it. I was expecting to see the headless horseman to come riding out of the fog.

On the track, I put in some serious work. 3 x 4 min @ race pace or above intervals. Man those hurt! I felt pretty beat up when I got back home.

Brick tomorrow!

Wednesday, September 3, 2008

strong ride

I knew on my first lap around SUNY this morning that my legs were feeling stronger than last week. Even on the first 30 second surge I needed a few extra gears to keep from spinning out (an AWESOME feeling, btw!)

Then my legs didn't feel as awesome when I got into the middle of my all out efforts. Fortunately by the time I got into a race pace two lap section of the workout my legs were smooth and I was moving pretty fast.

Good ride. Swim tonight!

Tuesday, September 2, 2008

finally recovered

last saturday morning's run hurt. I was just beat up and drained at that point. It was only 20 mins!

Family was in town so I took off both Sunday and Monday. I am glad that I took both days off. My blister doesn't hurt while I run (still with moleskin and tape) and legs felt fresher. I felt the rust coming off of my muscles from last week's hurt fest.

I tried to go easy this morning and I did go easy, but I ended up running an 8:50 min/mile pace. Yay me!