20101108 Mon
-AM: run 3.3 miles (0:32) short loop in henderson (197'). recovery run, legs very tired and not happy.
20101109 Tues
AM: run 3.3 miles (0:32) Seattle needle loop (243'). slow and steady no great efforts. legs are still tired from silverman.
20101110 Wed
-AM: run 4.2 miles (0:30) Seattle aquarium out and back, (1138') egs started a bit stiff but quickly loosened up. clock is short by 10 minutes and about 1 mile.
20101111 Thur
- AM: run 4.9 miles (0:43) Seattle Needle through pioneer square loop (928')legs coming around sooner. think i'm pretty much recovered from silverman.
20101112 Fri
- AM: run 21.3 miles (3:25) Seattle green lake loop (1765'). exploration run, got lost a bit towards the end and wound up slowing a bit. all in all legs are doing well.
20101113 Sat
- AM: run 13 miles (1:59) Seattle waterfront out and back (4954'). Legs felt a little sluggish to start, but came around and felt good. loving the fall weather.
20101114 Sun
- AM: run 7.1 miles (1:00) random along the coast (2972'). egs felt good this morning, weather a little warmer then the previous days, and a little wet from overnight rains.
Total Run
-Miles: 57.5
-Hours: 8h 42min
-Vertical: 14,422'
Sunday, November 14, 2010
Saturday, November 13, 2010
Last visit with fall colors
had a great exploratory run of the seattle area today. i was able to get out of the city and found some final hints of faded fall coloring on the trees. Combine that with the smell and feel of the fallen leaves underfoot. i'm loving my time here in seattle.
washed out oranges and yellows,
the reds are faded to rusted pink.
the ground hidden beneath
decaying colors so vibrant
just weeks before
the final scents of fall are in the air
i inhale and wash away my despair
i'm chilled at the core
i sit atop a hill, overlooking the bay
ships come and go
cormorants bob heavily in the sea
a heron comes to rest amongst
the rocky shore.
my mind wanders freely
taking in all around
as a brand new experience.
washed out oranges and yellows,
the reds are faded to rusted pink.
the ground hidden beneath
decaying colors so vibrant
just weeks before
the final scents of fall are in the air
i inhale and wash away my despair
i'm chilled at the core
i sit atop a hill, overlooking the bay
ships come and go
cormorants bob heavily in the sea
a heron comes to rest amongst
the rocky shore.
my mind wanders freely
taking in all around
as a brand new experience.
Tuesday, November 9, 2010
Silverman 2010
I went into this race with a different approach than i've started any race since i've started: I knew it was going to be a very painful day, and i'd have to go to a very uncomfortable place. There were several things weighing heavily on me, and today would provide a great opportunity to work through some of them.
SWIM (2.4 miles): i lined up towards the front, once the gun went off, i worked my way through the initial congestion, i settled in on a pair of feet and cruised through the swim. nothing eventful, 1 bridged up to a new set of feet a couple of times. No great efforts, and my swim time reflected that. SWIM 1:11:13 (1:47min/100m)
T1: i came out of the water and had some trouble getting out of my wetsuit. After i stripped it off, i grabbed my bike gear, put my helmet a couple bonk breakers, racebelt, and sunglasses. made a quick bathroom break, and off onto the bike course. A rather slow transition (0:06:51)
Bike (112 miles): my strategy was pretty straight forward, ride easy for the fast sections, put a little extra effort into headwinds and climbs, and see where things fell out. I headed out towards the first turnaround just past 15 miles. On the way back, i saw several pulse kits, recognized Dean out front, Dave Stepp a little behind, and Mike Drury a little further back. I settled into a good steady effort, focused on hydrating well, and taking in the calories i would need to keep going. a couple riders went back and forth with me, and a couple rode past me, it wasn't in the cards today to engage in a game of chase. I sat in and followed the plan. At the 60 mile turnaround i felt strong, and continued with the plan, a slightly harder effort on the way back. At 65 miles my legs started cramping, lovely, this will make for a great day, and no salt tabs either.
i tried to focus on a steady effort, with consistent effort throughout the pedal stroke and tried to relax my legs. Next aid station i grabbed 1 banana and a gatorade. The cramping eased until between 75 and 80 miles and came back a little worse. Again i settled in to a steady effort, grabbed a banana, and more gatorade. I was hoping the low points would come much later, no such luck.
The 90 mile mark and onto the bike path, feeling pretty good, and the cramping had subsided. the bike path would prove to be into a stiff headwind, and particularly slow. it was a mental challenge to stay aero going so slowly; however, with the headwind, i kept reminding myself, it was far easier to proceed in the aero position then if i were to sit upright. When i got off the bike path, i was feeling pretty good, grabbed some water and gatorade from the last aid station. a couple more riders went by, then i settled back into my solo effort. The last 12 miles proved to be pretty straightforward, just kep plugging away at it. This was the first time i was not ready to get off the bike at the end of the ride. I saw Kariem starting on the run, as i was coming in off the bike. BIKE 6:07:57 (18.3 mph)
T2: Off the bike, my legs are a bit stiff and take a while to come around. I hand off my bike, grab my run gear bag, and head into the tent. socks, running shoes and i'm off onto the run. (0:02:18)
Run (26.2 miles): started on the run, slow and steady, try to run very comfortably easy and hold the pace for as long as possible. I grabbed some liquid at the first aid station, and would grab gel and liquid at even aid stations. legs felt ok, i caught Kariem just past mile 4 of the run, chatted briefly and wished him well. I kept plugging along slow and steady. this worked for almost 16 miles, then it all caught up, and my pace slowed to a crawl. I tried to grab nutrition and stuff it in, several gels, some animal crackers, oranges, bananas and broth, let my stomach settle, and hope my legs came around. I wound up walking a bit here and there, but always resumed the run. I came back down and made the last pass through the district. RUN 4:48:25 (11:01 min/m)
OVERALL: 12:16:42
all in all i'm satisfied with the results and a good time. Despite the fact that there were several things i missed during the race and trip.
SWIM (2.4 miles): i lined up towards the front, once the gun went off, i worked my way through the initial congestion, i settled in on a pair of feet and cruised through the swim. nothing eventful, 1 bridged up to a new set of feet a couple of times. No great efforts, and my swim time reflected that. SWIM 1:11:13 (1:47min/100m)
T1: i came out of the water and had some trouble getting out of my wetsuit. After i stripped it off, i grabbed my bike gear, put my helmet a couple bonk breakers, racebelt, and sunglasses. made a quick bathroom break, and off onto the bike course. A rather slow transition (0:06:51)
Bike (112 miles): my strategy was pretty straight forward, ride easy for the fast sections, put a little extra effort into headwinds and climbs, and see where things fell out. I headed out towards the first turnaround just past 15 miles. On the way back, i saw several pulse kits, recognized Dean out front, Dave Stepp a little behind, and Mike Drury a little further back. I settled into a good steady effort, focused on hydrating well, and taking in the calories i would need to keep going. a couple riders went back and forth with me, and a couple rode past me, it wasn't in the cards today to engage in a game of chase. I sat in and followed the plan. At the 60 mile turnaround i felt strong, and continued with the plan, a slightly harder effort on the way back. At 65 miles my legs started cramping, lovely, this will make for a great day, and no salt tabs either.
i tried to focus on a steady effort, with consistent effort throughout the pedal stroke and tried to relax my legs. Next aid station i grabbed 1 banana and a gatorade. The cramping eased until between 75 and 80 miles and came back a little worse. Again i settled in to a steady effort, grabbed a banana, and more gatorade. I was hoping the low points would come much later, no such luck.
The 90 mile mark and onto the bike path, feeling pretty good, and the cramping had subsided. the bike path would prove to be into a stiff headwind, and particularly slow. it was a mental challenge to stay aero going so slowly; however, with the headwind, i kept reminding myself, it was far easier to proceed in the aero position then if i were to sit upright. When i got off the bike path, i was feeling pretty good, grabbed some water and gatorade from the last aid station. a couple more riders went by, then i settled back into my solo effort. The last 12 miles proved to be pretty straightforward, just kep plugging away at it. This was the first time i was not ready to get off the bike at the end of the ride. I saw Kariem starting on the run, as i was coming in off the bike. BIKE 6:07:57 (18.3 mph)
T2: Off the bike, my legs are a bit stiff and take a while to come around. I hand off my bike, grab my run gear bag, and head into the tent. socks, running shoes and i'm off onto the run. (0:02:18)
Run (26.2 miles): started on the run, slow and steady, try to run very comfortably easy and hold the pace for as long as possible. I grabbed some liquid at the first aid station, and would grab gel and liquid at even aid stations. legs felt ok, i caught Kariem just past mile 4 of the run, chatted briefly and wished him well. I kept plugging along slow and steady. this worked for almost 16 miles, then it all caught up, and my pace slowed to a crawl. I tried to grab nutrition and stuff it in, several gels, some animal crackers, oranges, bananas and broth, let my stomach settle, and hope my legs came around. I wound up walking a bit here and there, but always resumed the run. I came back down and made the last pass through the district. RUN 4:48:25 (11:01 min/m)
OVERALL: 12:16:42
all in all i'm satisfied with the results and a good time. Despite the fact that there were several things i missed during the race and trip.
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'
-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'
Monday, November 1, 2010
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'
Sunday, October 24, 2010
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'
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'
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.
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