Just took it easy....no pain, no gain, who cares. This is one of those runs that will even everything out. Get rid of the junk in the system and gain confidence that you can run for an hour and not feel any pain. Its kinda like my base has been reset, only to a higher level. I no longer dread a one hour run, which 3 weeks ago, I dreaded.
I have an OWS lined up for saturday. Sweet!
Thursday, July 31, 2008
Wednesday, July 30, 2008
swim lesson
Did a one hour swim lesson with my coach tonight.
He had me do all kinds of drills. Some I struggled with and others I got pretty quickly. Yeah I am still struggling with my swimming, but it has gotten better since last February.
Run tomorrow morning if the weather cooperates.
He had me do all kinds of drills. Some I struggled with and others I got pretty quickly. Yeah I am still struggling with my swimming, but it has gotten better since last February.
Run tomorrow morning if the weather cooperates.
long swim and hill intervals
Last night I did a long swim of about 50 mins and change. Just kept working on some endurance and my stroke.
This morning I got up @ the crack of stupid to put in a 1 hour hill interval workout. I haven't done one of these in awhile and today's gave me back some confidence in my biking. So I haven't done a good long ride in awhile (prolly since I crashed, but that was not a good ride to begin with) and my confidence on the bike has kinda been in the gutter. I had a fast ride in my race this past weekend but something was missing.
This morning I got over those fears. I felt strong on the bike I was able to zip up this .7 mile hill 5 times. So my hill climbing form hasn't disappeared!
Tonight I am off to the pool for some one on one swim instruction, finally!
This morning I got up @ the crack of stupid to put in a 1 hour hill interval workout. I haven't done one of these in awhile and today's gave me back some confidence in my biking. So I haven't done a good long ride in awhile (prolly since I crashed, but that was not a good ride to begin with) and my confidence on the bike has kinda been in the gutter. I had a fast ride in my race this past weekend but something was missing.
This morning I got over those fears. I felt strong on the bike I was able to zip up this .7 mile hill 5 times. So my hill climbing form hasn't disappeared!
Tonight I am off to the pool for some one on one swim instruction, finally!
Tuesday, July 29, 2008
burning hammies
Wow my hamstrings BURNED this morning. Usually its my calves that feel like a ton of bricks the days following a race. I have never felt my hammies burn that bad in a long time.
I did 3.5 miles in 31:09, or about an 8:53 min/mile pace. I snuck in two zone 3-4 ~1 minute runs. Those actually helped a little to loosen me up a bit.
Hopefully this run will clear the junk outa my system.
I did 3.5 miles in 31:09, or about an 8:53 min/mile pace. I snuck in two zone 3-4 ~1 minute runs. Those actually helped a little to loosen me up a bit.
Hopefully this run will clear the junk outa my system.
Monday, July 28, 2008
recovery swim
Swam for 30 minutes tonight. Just took it easy and tried to be loose and smooth. I hit a portion of the swim where I felt very smooth. It felt great.
Tomorrow I get right back into the thick of things again. I don't feel sore today, which is good. I guess I could have gone harder yesterday.
Tomorrow I get right back into the thick of things again. I don't feel sore today, which is good. I guess I could have gone harder yesterday.
Sunday, July 27, 2008
approximate times, speeds, and averages
So based off of my watch and some race video I have been able to put together some approximate times, speeds, and averages:'
Total time:
1 hour 37 mins
Run #1, 2.8 miles:
23:40
8:27 min/mile average
Bike, 15 miles:
~46 mins
~19.5 MPH!
Run #2, 2.8 miles:
~24 mins
8:34 min/mile pace
All of these are new Personal Records for me!
Total time:
1 hour 37 mins
Run #1, 2.8 miles:
23:40
8:27 min/mile average
Bike, 15 miles:
~46 mins
~19.5 MPH!
Run #2, 2.8 miles:
~24 mins
8:34 min/mile pace
All of these are new Personal Records for me!
it was a duathlon
No triathlon today. A storm came through exactly at the right time for the race directors to turn the race into a duathlon. I was a bit disapointed and not really looking forward to running, biking, then RUNNING again. blah!
And because of the on again off again rain and lighting it was a mix of get your stuff into transition, sit in the car and wait, rinse and repeat, which meant by the time they dropped the bomb on us that my warmup consisted of about a 2 minute run.
Run#1:
So we lined up in the rain and off we went. Well more like off they went and I just watched going, "Wow those guys are freaking fast!"....I was also lined up with the elites (some of which had done Lake Placid last weekend) so I knew there was going to be some folks out there. Whatever, I ran MY race. I think I did the first run in 23 minutes and change....they dont have a chip system at this race, but I set my watch. The end of the run is on sand. Man running on sand will freaking wreck your calves! I can see how it would be a good workout though, MENTALLY.
Bike:
Got on the bike and went in an easier gear getting my legs spinning. I felt really great on the bike and was able to be nice and smooth throughout the entire ride. Some fucker in a yellow jersey decided that he would suck my wheel for a few miles. I kept looking back @ him giving him a dirty look to get the hint that YOU CANT DRAFT ME! Well later on in the bike he passes me sucking wheel off of a faster guy. Whatever, thats his race.
So like all of my other races, I passed a LOT of people on the bike. I would see them later.
For the first time ever on the bike my right calve started to sieze up after I went up a tiny little up in a hard gear. That was strange and it persisted. Fortunately up Palmer Hill it didn't bother me as I got into my gear and cranked. That was prolly the easiest it took me to get to the top in all of the times I have done that hill.
Finishing the bike I got into an easier gear and spun my legs out until I dismounted.
Run #2:
Because I spun my leg out on the finish of the bike, I think this helped me get going on run #2 with some ease. This was the first time (in a race) where I went smoothly from the bike to the run. I didn't do my usual, "I JUST WANT TO QUIT THIS HURTS SO FREAKING BAD!". Instead I just got into my pace and went and held it to the end.
Comparing this race to the other races that I have done this season, this race didn't wreck me and I didn't feel at any point like I was going to die. I just went my pace to finish.
Going forward, I still need to improve on the run. However, I have improved prolly 10X over when I started this whole triathlon thing this past winter. I am just happy to know that there is tons of room for improvement. I am actually looking forward to this fall where I can drop the bike and swim for awhile and just concentrate on becoming a runner. That time will come, but in the meantime I am very happy to see some running gains.
And because of the on again off again rain and lighting it was a mix of get your stuff into transition, sit in the car and wait, rinse and repeat, which meant by the time they dropped the bomb on us that my warmup consisted of about a 2 minute run.
Run#1:
So we lined up in the rain and off we went. Well more like off they went and I just watched going, "Wow those guys are freaking fast!"....I was also lined up with the elites (some of which had done Lake Placid last weekend) so I knew there was going to be some folks out there. Whatever, I ran MY race. I think I did the first run in 23 minutes and change....they dont have a chip system at this race, but I set my watch. The end of the run is on sand. Man running on sand will freaking wreck your calves! I can see how it would be a good workout though, MENTALLY.
Bike:
Got on the bike and went in an easier gear getting my legs spinning. I felt really great on the bike and was able to be nice and smooth throughout the entire ride. Some fucker in a yellow jersey decided that he would suck my wheel for a few miles. I kept looking back @ him giving him a dirty look to get the hint that YOU CANT DRAFT ME! Well later on in the bike he passes me sucking wheel off of a faster guy. Whatever, thats his race.
So like all of my other races, I passed a LOT of people on the bike. I would see them later.
For the first time ever on the bike my right calve started to sieze up after I went up a tiny little up in a hard gear. That was strange and it persisted. Fortunately up Palmer Hill it didn't bother me as I got into my gear and cranked. That was prolly the easiest it took me to get to the top in all of the times I have done that hill.
Finishing the bike I got into an easier gear and spun my legs out until I dismounted.
Run #2:
Because I spun my leg out on the finish of the bike, I think this helped me get going on run #2 with some ease. This was the first time (in a race) where I went smoothly from the bike to the run. I didn't do my usual, "I JUST WANT TO QUIT THIS HURTS SO FREAKING BAD!". Instead I just got into my pace and went and held it to the end.
Comparing this race to the other races that I have done this season, this race didn't wreck me and I didn't feel at any point like I was going to die. I just went my pace to finish.
Going forward, I still need to improve on the run. However, I have improved prolly 10X over when I started this whole triathlon thing this past winter. I am just happy to know that there is tons of room for improvement. I am actually looking forward to this fall where I can drop the bike and swim for awhile and just concentrate on becoming a runner. That time will come, but in the meantime I am very happy to see some running gains.
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