Saturday, 29 May 2010 15:20

Great Way To Start Memorial Day Weekend

Memorial Day Weekend got off on the right foot this morning.  The training was great and the weather was just as perfect.

Today's workout consisted of a 60 minute ride at 90 RPM followed by a 20 minutes run.

As usual Robert and I headed out to Lake Grapevine around 6:30am to get our workout in.  The bike was awesome although I lost Robert after the first 2 or 3 miles.  The point of the exercise today was to keep a high cadence going and that cadence was to be 90+ RPM.

One of the best things about today's workout, or any workout at high cadence, is that you learn to use your gears in order to keep your legs spinning.  The lowest speed I averaged was 15.7 and overall for the 17.5 miles that I rode this morning I averaged 18.3 MPH which is 1.8 MPH faster then my time in Grapevine last year.  That has me very excited because that means that I should be shaving some good time off of my bike portion next week.

Here is a map of the ride:

The run that followed was to be a 20 minute run.  I took the HR alerts off to allow me to just run and overall it was not that bad for the two miles.  My HR averaged 158 with a pace of 8:29.  I covered 2.31 miles today and I know that if I push myself that my pace will be faster then last year's pace at the Tri Grapvine.

Here is map and some information on the run:


Overall I feel great.  I need to stretch but my energy is there and I don't feel fatigues one bit.  I actually told Robert that I could have run at least another 5 miles and maybe not at 8:34 but certainly could have gone at a 9:00 pace for the next 5 miles.  I'm thrilled with where I'm at after about 3 full weeks of training.

I'm prepared both mentally and physically to beat last year's time and to be able to compete in my age group and be close to my time of 1:18:53 in the Caveman Tri.

Now, onto stretching then the shower and most importantly time with my family at our pool bbq'ing and laughing.

Memorial Day here we are.
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Today's training was a High Cadence Interval Brick. Essentialy this is high intensity where you are keeping your cadence between 90 and 100, whether you are going uphill or not. You want to keep your feet spinning and get the HR into an anaerobic state. So I start out with 10 minutes of warm-up with a HR between 135-145 then do 4 intervals of 3-5 minutes at 90-100 cadence followed by recovery for the same amount of time I rode at the high cadence then finish up the hour with a cool-down.

That is immediately followed by an easy run. An easy run is defined as being between 135-145 HR for me and that usually puts me at a 10:30 pace. That pace is very difficult for me to maintain not because it is so fast but the exact opposite. I'm used to running much faster then that so this pace is slow. The odd thing is that as soon as I get off the bike and start the run the HR jumps to 151 and I have to truly focus on slowing myself down so that my HR comes down.

Today was special because I got to do my brick workout with my wife. Karen came out b/c she had her own brick workout to do today with a 60 minute bike and 10 minute run. She did great and I think the cross-training will help her running in the long-run. Tomorrow we are going to run Katy Trail again and she will be running with our friend Barbara and I'll be running with our friend Robyn. It is going to be a great time.

In addition to being with my wife another friend of ours (Steffanie) came out on her bike to meet us. She is going to be doing the Grapevine Tri on June 5th as well a few other friends of mine. Check back on June 5th for the results right here: Tri Grapevine Results

I am hoping to finish in the top 5 of my age group. Last year, which was my first tri ever, I finished with a time of 1:26:53 and as you may recall my time from The Caveman (Caveman Triathlon Results) was 1:18:53 so an improvement of 8 minutes.

If I finish at 1:18:53 again I will be 3rd in my age group which will be a great accomplishment. I believe that I can do that since I am more efficient in the water and thus will have more energy on the bike and run. Throw in a better bike and a better training program and nutritional guide and the stars are aligned with a 1:18:53 finish or better. I am not going to get psyched up though as the true test of this tri is to be better at the swim and not necessarily in time, but in efficiency.

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Team iRuniTri news:
Coach C was competing in an Xterra down in Waco today and I sent her an email after the brick workout to wish her luck and if the race was over how she did. Her email came back with the news that she WON in the female category and finished 2nd overall in the race which is downright amazing. I am more and more impressed by Coach C everyday on how well she runs her business and still is able to compete at a high level. You can find her results here: Xterra Trail Run Results

Coach C is really Claudia Spooner and I recommend her to anybody and everybody who is willing to put in work to get the best results out of their body and be prepared to succeed because she builds your training around you and your lifestyle.

Her website is iRuniTri and you can just click and be on your way to a leaner, stronger, more efficent body and excellent race day results.

Tomorrow she has 3 athletes competing in Waco with 2 of them shooting for Nationals and the other being her husband whom she says is doing it for fun, but once you toe the starting line your adrenaline takes over and your body is ready to attack so it becomes a race.

I can't wait to hear about the results for our team members on Team iRuniTri.

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The rest of today is going to be great as Karen and I head to the Ballpark at Arlington for a fun day of watching Texas Rangers baseball. The Chicago Cubs have come to town and we will be in the stands cheering on the home team. Will post pics tomorrow or later tonight after we get home from the game.

Tomorrow's run will be followed by another trip to The Ballpark for me but this time with another triathlete/friend of ours. Once that is over it will be time to come home and spend some time with Karen before we head to the gym for my evening swim workout. Another Sunday with 1850 yards of swimming and I am pumped. I have gotten so efficient in the water that 1850 is no longer a daunting task nor is a straight 300. I am ready for this swim as I am now focusing on getting to Grapevine and beating the 6:55 that it took me last year to swim 300 yards.

Until tomorrow please remember that SLOW AND STEADY WINS THE RACE
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