Nov 7 recap

20101101 Mon
-PM: run 8.5 miles (1:12) Mast out and back  (915'). legs felt a bit sluggish for 4 - 5 miles then started to loosen up and hit a pretty good groove.

20101102 Tues
AM: run 7.7 miles (1:45) TSF Black mtn loop (1266'). slow and steady no great efforts. legs are still acclimating to the consistency and distance.

20101103 Wed
-AM: run 5.8 miles (0:45) TSF Carmel mtn loop, (577') legs moderately tired, slight discomfort in right achilles. felt stronger as run progressed.
-PM: ride 35.8 miles (2:02) Fiesta island loops, (118') steady efforts, started very slow, and built to stronger pace for the last 30 - 40 minutes.

20101104 Thur
- PM: run 3 miles (0:20) Down H st. (217') legs feel good. good solid effort.
- PM: swim .8 mile (0:21) Coronado oceanside swim. easy just concentrate on form.

20101105 Fri
- AM: run 6.7 miles (0:49) Marshall loop (535'). legs slightly tired, but hit a good pace and held it comfortable.
- AM: ride 4.8 miles (0:22) shake out ride (495').  shake out ride easy effort.

20101106 Sat
- AM: run 6.3 miles (0:49) Henderson loop (600'). solid run, legs feel good, started out a little heavy feeling but found a good flow.

20101107 Sun
- AM: swim 2.4 miles (1:11) Silverman swim.
- AM: ride 112 miles (6:07) Silverman bike (7800').
- PM: run 26.2 miles (4:48) Silverman run (2360').

Total Run
-Miles: 64
-Hours: 10h 28min
-Vertical: 6,470'

Total Bike
-Miles: 152
-Hours: 8h 31min
-Vertical: 8,413'

Total Swim
-Miles: 3.2
-Hours: 1h 32min

Total
-Miles: 220
-Hours: 20h 31min
-Vertical: 14,883'

October 31 recap.

20101025 Mon

-AM: run 9 miles (1:20) TSF RPQ loop (1785'). legs felt a bit sluggish for 4 - 5 miles then started to loosen up and hit a pretty good groove.

20101026 Tues

AM: run 13 miles (1:45) TSF BM Del Mar loop (2200'). slow and steady no great efforts. legs are still acclimating to the consistency and distance.

20101027 Wed

-AM: run 7.8 miles (1:05) TSF Black mtn loop, (1460') legs felt very flat through 3 miles and had some pretty significant gi issues. after that i felt much better and paced picked up, and legs felt good

20101028 Thur

- PM: run 3.7 miles (0:26) EH short loop (928') legs feel good. good solid effort

20101029 Fri

- AM: run 5.8 miles (0:45) TSF CM loop (988'). just maintaining the daily runs.

20101030 Sat

- AM: ride 58 miles (3:28) Pulse Ride + (6132'). legs felt good, some stronger efforts.

- PM: ride 19 miles (1:13) ride home (1342'). easy cruise nothing spectacular.

- PM: run 4.1 miles (0:29) peerless loop (256'). brick run, legs feeling good.

20101031 Sun

- AM: ride 32 miles (2:14) random along the coast (1365'). easy spin.

- AM: swim 1 mile (0:27) la jolla shores. solid effort to 1/2 mile buoy, then good effort to marine room, from there, easy swim chasing leopard sharks. its refreshing to see them around again, it's been some time since i've come across them, and really enjoyed swimming with them.

- PM: run 7.3 miles (1:04) string of pulse trails (1043'). decent run, legs a bit tired, started to come around between 4 and 5 miles.20101031 Sun

Total Run

-Miles: 51

-Hours: 6h 55min

-Vertical: 8,671'

Total Bike

-Miles: 109
-Hours: 6h 55min

-Vertical: 8,839'

Total Swim

-Miles: 1.25

-Hours: 0h 30min

Total

-Miles: 161

-Hours: 14h 20min

-Vertical: 17,510'

October 24 recap

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'

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.

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.

IM Lanzarote

Swim (2.4 miles) it was a beach start, out of laziness, I lined up pretty much in the middle of everybody, i didn't feel like pushing my way to the front to have everybody swim over me, so i stood where i was and waited for the gun to sound the migration. this proved to be a mistake, and re-inforced my standard advice, if you're a strong swimmer start at the front, if you are a weak swimmer, start at the back, if you are somewhere in the middle start to the outside. Because when you start in the middle, you wind up fighting through the weak swimmers and being swam over by the strong swimmers. the battle to the first turn was worse than i remember arizona being, and it only opened up slightly after the first turn. periodically through the first lap, i would be swarmed by masses of swimmers and reenact the opening struggles, swimming over, under and around people. the second loop went a bit more smoothly, yet still had the swarms from time to time. the last couple hundred meters i was able to pull a bit stronger and find calm water to enjoy before the bike.. SWIM 1:07:09 (1:44/100m), a bit slow, but faster than the 1:52/100m i swam at wildflower.

T1 a nice jaunt up the beach and into the changing tents, helmet, sunglasses, carry my shoes (after the changing tent, there is more sand to run through) had i properly researched the transition as usual, i'd have known this, and left my shoes on the bike, as i prefer to do anyway. i slap on lots of sunscreen, and head over to my bike. sit down and put on my cycling shoes. not quite sure how i took so long, but i do know i spent a lot of time around my bike before actually mustering the ambition to start the ride: 5:52 transition time.

Bike (112 miles) not much to say about this, except the bike course had some spectacular views, 1 descent with 4 or 5 switchbacks which i was very unenthusiastic about. i didn't have sufficient faith in my brakes or bike handling to go very quickly down that section. the weather was very forgiving, unfortunately my legs were unable to take advantage of this. I was holding an ok ride up to around 70 miles, then my legs began protesting, my pace slowed as did my ambition. The good news, there will be a couple more sections with some good views. i will say the bike course was smooth, they made great use of traffic circles on out and back and turning sections. The mile markers were off up to km 160, which made for a seemingly very fast final 20k. i was pretty happy to see puerto del carmen come into site and retrace the early stages of the bike course, coming back into transtion. a very unspectacular ride, though i did enjoy a lot more of the scenery on this course than on any other bike course, if only because i didn't have the legs to hammer through it: Bike 6:04:39 (18.4 mph)

T2 1 issue, a good little run through, put my socks and sneakers on wait around for the lady with the sunscreen, but she takes to long, so i am off without reapplying sunscreen. 3:59

Run (26.2 miles) I start out feeling pretty good and try to reign in the pace for the first 1/2. this turns out to be far easier than i'd hoped it would be. i keep waiting to see mike on his way back. after about 6 miles, the wheels are loosening up and feel as though they will come off at any minute. i fight to keep them on, but i didn't bring any nutritoin, and all i see at the aid stations is small pieces of banana and orange wedges. i am grabbing 1 piece of banana and orange wedges at every aid station and eating them; however, at roughly 50 calories/ aid station, i am not able to replenish calories as quick as i'd like to, the good news is i had 0 stomach issues, perhaps i'll try mixing a gel in every hour on top of the orange/banana nutrition to get my 400 calories an hour without stomach issues. sounds like something i'll be trying at vineman in late july. about 1 mile from the turn around, i see mike, he looks like the wheels are on the way off too. about 5 miles later, mike and i are shuffling along together laughing at the ridiculousness of the situation. after a bit of shuffling and much walking, we cross the finish line: RUN 5:15:51 (12:03 min/mile) another unspectacular day on a difficult course, but not a tough as my finishing time indicates: 12:37:28. looks like i didn't get the necessary work in before showing up.

Wildflower long course

Swim (1.2 miles) I lined up close to front, not expecting too much. i was in a good pack for the first 100m or so, then we took the first turn, and my navigational proficiency failed, i swam out of the pack and was unable to find a set of feet to draft, so wound up swimming most of the course on my own. not ideal, but it makes for a good workout. SWIM 0:34:45 (1:47/100m), still lots of room to improve.

T1 a nice long run up the boat ramp and over to the bike, stripped my wetsuit with no issues, onto the bike. 2:35

Bike (56 miles) got onto the bike with that all to familiar my legs are still in the swim feel, not to excited about that, so i push a little bit to try to wake them up, after 4 or 5 miles of this and no real response, i accept it and just try to find a nice rhythm. Not too long into the ride i'm settled in a bit. just before the 1/2 way point i see a buffalo, that's a pleasant suprise, don't see too many of those in this area. the unspectacularness continues through the remainder of the bike, the climbs are slow and steady, i briefly get stuck behind a trio of cars on a downhill section and then am passed by them on the flat. i enjoy the relaxing coast down into t2: Bike 2:55:50 (19.1 mph).

T2 got in racked my bike, put on my shoes, and back out, a very comfortable and efficient transtion: 1:41

Run (13.1 miles) : the run wasn't bad, not spectacular, it's a nice run along the lake for the first 4 or 5 miles, then it turns in and runs through the campsites, so there is lots of people to help distract from the heat and discomfort. i had some issues and walked a bit on the run course, then decided that's not going to cut it, i need to get some running done, so i muster a decent pace for the remainder of the run, cruising up the climbs, and coasting down through the descents. on the last downhill i let gravity run it's magic, and continue to hold the momentum through the finish line. RUN 1:58:35 (9:03 min/mile) another unspectacular day: 5:33:26. looks like i did some digressing since oceanside.