20101018 - Monday PM: run 12 miles (1:45) los coches loop. slow and steady it's going to be a long week
20101019 - Tuesday AM: run 9 miles (1:10) treadmill run. nothing special here
20101020 - Wednesday AM: run 5 miles (0:40) treadmill run. legs a bit tired, but coming around
PM - run 6.5 miles (0:53) broadway loop + extra. legs felt a bit sluggish on the climbs, but are feeling stronger on the flats and descents.
PM - bike 60 minutes spin on the trainer to help flush legs
20101021 - Thursday PM: run 11 miles (1:25) TSF black mountain loop + 3 miles on the treadmill. legs are aclimating to running daily.
20101022 - Friday PM: run 1.25 miles (0:10) short loop to keep the streak.
20101023 - Saturday AM: bike 75 miles (4:40) GW loop + lake jennings bonus miles. legs are definitely feeling the mileage.
PM: run 13.5 miles (2:00) 3x cuyamaca trolley loop. blew up badly on the last 2 miles and limped home at a very slow slog.
20101024 - Sunday AM: bike 25 miles (1:45) zion loop. easy spin. legs just weren't there, cut ride a bit short.
AM: run 11 miles (1:55) big rock park out and back. a very difficult run, legs were gone from the beginning, just kept my head down and gutted it out.
Total
RUN
- Miles: 70
- Hours: 9h 58min
- Vertical: 3,400'
BIKE
- Miles: 100
- Hours: 7h 35min
- Vertical: 10,244'
Sunday, October 24, 2010
Thursday, October 14, 2010
Imperial Beach triathlon
Swim (500 meters): there was a strong south to north current, the swim was structured with ~100m swim to the west then 300m swim north, then 100m swim back in. i started south of the turn buoy and swam straight, relying on the current to push me to the buoy. this worked well, and i found myself at the 1st turn with some strong swimmers. sometimes racing smart pays. on the south to north leg, several stronger swimmers went by. swimming back in i took advantage of some of the waves, but due to the current, found myself exiting the water a bit farther north then i'd hoped to be. SWIM 0:8:09 (1:38/100m)
T1 : Into t1 i stripped my wetsuit, and ran over to my bike. i saw mike kelley starting on the bike, and victor tello running out of t1 as i got to my bike. i struggled to get my wetsuit past my feet.
Bike (9.3 miles) onto the bike course, i figured i'd just go as hard as i could and see how things panned out. it took a little longer than usual to catch mike kelley (guess his bike is getting stronger). i caught 1 glimpse of victor on the bike course, guess his bike is getting stronger too. i rode pretty well, and came into t2: Bike 0:25:55 (22 mph)
T2 nothing exciting here. i was able to get everything switched out and onto the run to see how my legs would hold up.
Run (3.1 miles): i came out of transition knowing it would be a tough run. i settled into a steady pace early. i ran consistently, trying to focus on my breathing and lean. it was a fun day, a slight re-assurance i was not on my game, and need to put time in if i don't want to suffer so badly. RUN 0:20:04 (6:28 min/mile)
Overall time: 0:54:08.
T1 : Into t1 i stripped my wetsuit, and ran over to my bike. i saw mike kelley starting on the bike, and victor tello running out of t1 as i got to my bike. i struggled to get my wetsuit past my feet.
Bike (9.3 miles) onto the bike course, i figured i'd just go as hard as i could and see how things panned out. it took a little longer than usual to catch mike kelley (guess his bike is getting stronger). i caught 1 glimpse of victor on the bike course, guess his bike is getting stronger too. i rode pretty well, and came into t2: Bike 0:25:55 (22 mph)
T2 nothing exciting here. i was able to get everything switched out and onto the run to see how my legs would hold up.
Run (3.1 miles): i came out of transition knowing it would be a tough run. i settled into a steady pace early. i ran consistently, trying to focus on my breathing and lean. it was a fun day, a slight re-assurance i was not on my game, and need to put time in if i don't want to suffer so badly. RUN 0:20:04 (6:28 min/mile)
Overall time: 0:54:08.
Vineman
Sara accompanied me to the race, and was kind enough to crawl out of bed into the chilly morning air a bit early to bring my forgotten nutrition to me in transition.
Swim (2.4 miles): the swim is 2 loops, starting upstream (with a very slow current). you swim .6 miles up stream, then turn around and come back down, then repeat. I started near the front, and quickly settled into a steady rhythm. At the first turn around, i felt things were going well, not too fatigued, and had a good rhythm. this continued back to the start and through the final turn around. i felt i swam straight and without exerting too much energy. when i exited to see 1:13:xx on the race clock i realized why it felt so easy, it was my slowest swim to date, guess this is going to be a liesurely day? SWIM 1:13:00 (1:55/100m)
T1 : Into t1 i stripped my wetsuit, and ran down 2 or 3 rows trying to find my bike. another uncharacteristic display. after finding my bike, i stripped my wetsuit and placed it in the allocated bag. on with the helmet, sunglasses and grab my bike: 4:00 transition time. continue with the leisurely day theme.
Bike (112 miles) the good news is the bike course is supposed to be very scenice. my legs weren't quite with me out of the water, so i pushed a little harder, knowing that a bit of extra effort typically wakes my legs up and helps out. i tried this for the first 25 miles without the expected results. around 35 miles the climbing started, and along came the strong cyclists from behind. much earlier than i typically get this. so i settled in and enjoyed the scenery. the bike continued like this for the remainder. the good news is my lap splits were pretty consistent. the course was enjoyable to ride and the weather was nice. I got to see Sara around mile 70, she drove out along the course, and parked waiting for me to pass by. that made the trip much more worth while. after a bit of this, i rolled into t2: Bike 5:29:17 (20.3 mph) not a stellar performance, though it did give me more time to appreciate the course.
T2 nothing exciting about this, the pavement was hot, so i was anxious to get my shoes on, and get onto the run so i could finish the 3 loops and get to enjoying the food and scenery of the russian river. transition time: 3:20.
Run (26.2 miles) : my first loop went ok, just a steady pace, and sara was there for the first mile or so, then she went to enjoy some of the wine tasting. shortly after the first loop, the wheels came entirely off, and i was relegated to walking and asking "what was i thinking, i knew i didn't have the legs for a marathon". i accepted this wouldn't fix things, and keep moving forward, knowing full well i was not ready to stop until i'd finished the full marathon course. RUN 4:55:10 (11:18 min/mile)
Overall time: 11:46:02. looks like i didn't get the necessary work in before showing up. that makes 2 in a row. 1 more for the season and i'll have to re-evaluate where i am, where i want to be, and how that fits with my time commitments.
Swim (2.4 miles): the swim is 2 loops, starting upstream (with a very slow current). you swim .6 miles up stream, then turn around and come back down, then repeat. I started near the front, and quickly settled into a steady rhythm. At the first turn around, i felt things were going well, not too fatigued, and had a good rhythm. this continued back to the start and through the final turn around. i felt i swam straight and without exerting too much energy. when i exited to see 1:13:xx on the race clock i realized why it felt so easy, it was my slowest swim to date, guess this is going to be a liesurely day? SWIM 1:13:00 (1:55/100m)
T1 : Into t1 i stripped my wetsuit, and ran down 2 or 3 rows trying to find my bike. another uncharacteristic display. after finding my bike, i stripped my wetsuit and placed it in the allocated bag. on with the helmet, sunglasses and grab my bike: 4:00 transition time. continue with the leisurely day theme.
Bike (112 miles) the good news is the bike course is supposed to be very scenice. my legs weren't quite with me out of the water, so i pushed a little harder, knowing that a bit of extra effort typically wakes my legs up and helps out. i tried this for the first 25 miles without the expected results. around 35 miles the climbing started, and along came the strong cyclists from behind. much earlier than i typically get this. so i settled in and enjoyed the scenery. the bike continued like this for the remainder. the good news is my lap splits were pretty consistent. the course was enjoyable to ride and the weather was nice. I got to see Sara around mile 70, she drove out along the course, and parked waiting for me to pass by. that made the trip much more worth while. after a bit of this, i rolled into t2: Bike 5:29:17 (20.3 mph) not a stellar performance, though it did give me more time to appreciate the course.
T2 nothing exciting about this, the pavement was hot, so i was anxious to get my shoes on, and get onto the run so i could finish the 3 loops and get to enjoying the food and scenery of the russian river. transition time: 3:20.
Run (26.2 miles) : my first loop went ok, just a steady pace, and sara was there for the first mile or so, then she went to enjoy some of the wine tasting. shortly after the first loop, the wheels came entirely off, and i was relegated to walking and asking "what was i thinking, i knew i didn't have the legs for a marathon". i accepted this wouldn't fix things, and keep moving forward, knowing full well i was not ready to stop until i'd finished the full marathon course. RUN 4:55:10 (11:18 min/mile)
Overall time: 11:46:02. looks like i didn't get the necessary work in before showing up. that makes 2 in a row. 1 more for the season and i'll have to re-evaluate where i am, where i want to be, and how that fits with my time commitments.
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