Monday, 17 May 2010 01:55

How a good training day goes south

So the training day started out great with a great 8 mile run.  Karen and I went to Katy Trail and it is a 7 mile out and back (3.5 mi each direction) and my goal was to do 6 miles EASY aerobic (135-145 HR) and then at around mile 6 to do 10x30 pick-ups at about 90 SPM.

The 6 miles went by fairly easily and during that time I counted that my SPM were about 80 so there wasn't much of an increase to 90.  I got through those 10x30s easily and the final .75 mi was a great cool down where my HR was lowered to the 135-145 range.

I finished with an average HR of 140 with a maximum of 154.  The fastest pace was 10:34 and the slowest was 10:52 so I kept a very even aerobic pace throughout the run.

Then the best part of the training day was going to RBM and buying my newest toy.  A Specialized Transition Comp (see pic.)  The fitting lasted about 2 hours and I gotta tell you during the laser portion of the fitting where they needed my cadence b/t 80 and 90 for what should have been 2 sets wound up being 3 sets b/c they forgot to set one of the shoes.  When the 3rd set was done I was sweating profusely and dripping.  Jeremy (the best bike rep there is at RBM) had to get me a 2nd bottle of water.  Once I walked out of that shop with my new bike and a host of other items I was ultra excited.  I couldn't stop from smiling all the way home.



This evening I got to use my new outdoor kitchen.  Grilled pork loin with red, yellow and orange peppers along with asparagus.  It was a great meal, especially when you put horseradish and whole grain mustard on the pork.  Unreal.

After that, it was time to hit the pool for the longest swim of the training to date.  That did not scare me at all as I was excited to hit the pool tonight.  BUT this was the toughest swim for me.  I could not get through the 300 yard warm-up without stopping at 150 and then doing 3 sets of 50 until I finished the 300.  I then did the 4x50, followed by drills but during the main set I was finished.  I could not do the 300, 200, 100 at all but I also did not stop.  I kept doing drills since I was already in the water and need to work on my stroke.  I did the 2x100 pull buoy that was part of the day, I did the 50 catch-up, the 100 RT/LT, the 50 kick, 50 fingerdrag and then I added in another 50 pull buoy and 50 kick plus 50 fist stroke.  The 4x50 HARD was great and for the best part the last 50 was the best 50 of the entire swim.  All in all I got in 1400 yards of swimming.

Just like in golf the last 50 lead me to believe that tomorrow's swim is going to be awesome.  I'm going to be great at the swim training tomorrow.
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Saturday, 15 May 2010 15:08

Back in the Saddle.....literally



Got back to training this morning.  I gotta say that being off for even one day is a lot for me.  I'm used to going at 100 mph all day every day and having a rest day was probably the hardest part of this training for me.  I know that it is necessary to do but that doesn't make it any easier.  Think of the dentist.  You KNOW you have to go every 6 months but that doesn't mean that you enjoy it or that you even want to do it.  So from now on I am looking at rest days like the dentist.  Hate it but gotta do it.

Today's training consists of a 60 minute ride followed by a 20 minute run.  These are called bricks.  Why?  No clue, but if I had to guess it is because you are builing your house for the tri.  Or maybe b/c your legs usually feel like bricks going from the bike to the run.  Not sure, but will google in a bit to educate myself some more.

Speaking of which, this whole training is like learning a second language.  I actually went and googled training  phrases yesterday so I wouldn't bother  Coach C too much with all my questions.  For example tomorrow's training involves pickups, spm, RT/LT......had no clue what any of that meant.  Found out through this phrase bible and Coach C that pickups are short but relaxed increases in speed for 20-30 seconds.  My pick-up will be at 90 spm.......spm = strikes per minute.  I will count my right foot strikes to the floor and need to have 45 in the 30 second pick.  These are used for speed turn-over.  RT/LT......right side only/left side only during the swim.  So basically one arm out in front while kicking and the other arm strokes.

Anyway, back to today's training.  The 60 minute ride wound up being 63 minutes with an avg HR of 141 and covered 17.42 miles at a pace of 16.6 MPH.  Today was to be hills and my overall max elevation was 620 feet, so while not climbing a mile the elevation was pretty good and the hills were fairly tough.  I could tell b/c my max heart rate was 161 and that was usually on the hills only.  I looked for as many hills as I could find.  My training partner, Robert, hates hill and everytime I would find one you could almost hear him grunt.  He will get better and start to enjoy them the more we do them.

The run was 20 minutes and covered 2.17 miles at an average pace of 9:14.  My HR on average was 142 with a max of 150 so in other words......PERFECT to where Coach C wanted it.

Amazing that running at that pace which is not super slow and I could keep my HR that low.  Normally at that pace my HR is high and pounding, but being in control has been a huge help for me.

As mentioned before getting down to 145 is going to be key for me.  I think that is where I'm fastest and strongest.  This morning I weighed 149 lbs so I have lost 3 lbs since last Monday doing this training.  Continuing to eat right and getting my rest will get me down to 145 lbs in no time.
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My Newest Prize?

Went to RBM yesterday to get my road bike re-taped and a cateye put on while also having the aero bars fixed since I put them on myself.

While I was there I spoke to Jeremy (sold Karen her Bianchi) and figured it was time to talk shop on a Tri Bike.  So I told him about the Blue that I had the opportunity to get down in Austin and the price range and he showed me a Specialized Transision Comp for about the same price.  The bike is gorgeous.

He fitted me to the bike for about an hour and it works.  It is fitted for me.  With my inseam a small or medium would work but the Comp takes a lot of fitting and we weren't sure it would work since they have no smalls.  The medium was fitted to my body type and I have to go back on Sunday for about 2 more hours of fitting......an entire day ordeal.....but worth it.

When I hired Coach C to train me I knew I was committing.  When I signed up for 70.3 California I knew I was committing.  By buying this bike  I am committing.  This is going to be a lifestyle change for me.  I am going to be a triathlete.  I knew at the beginning of this year when I told Karen that if I got into the NYC Marathon that was the last one I was doing.  I didn't get in, but I do plan on doing one more marathon and essentially being done with that as I focus on the triathlons.  Maybe Coach C will want me to participate in long races (1/2 marathons) for training for the distance and short races (5k to 15K) for speed but I think that my days of focusing solely on the run are over with this purchase.

I have goosebumps just thinking of making this type of investment but in my heart of hearts I know this is the right thing to do for me.  I will talk to Karen more about this but I think I am almost fully convinced that this is right.  One thing to keep in mind with the new bike is that I have to keep my family first throughout this process.  Spending as much time as possible is going to help get me through the tough days of training.  Having their full support is going to be critical.  I love my family and miss them right now as when I got back from my training Karen went to the gym to get her training in.  I know it will work like that weekend mornings but we have all day together, and trust me with the weather today it will be all day together, just hopefully not inside.  Gloomy out there.

So that is probably all for today, but keep reading and find out how the 1850 yards of swimming tomorrow evening go.
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Today turned out to be a very good day. This morning I had a great workout with Robert over in Grapevine. We ran the and rode the course for the Grapevine Tri in June.


We started out with the run to essentially tire out the legs before getting on the bike and then finished that up with another run to get the feel of trainsitioning from the bike to the run.

The first run we did was 3.5 miles followed by a 12.05 mile bike then followed by a 3.05 mile run.


The best part of this was that there was a stronghead wind and there are lots of tough hills on this course but at one point we took it slow and probably averaged 14 mph but at the end of the ride we finished at 16.8 mph which is 0.3 mph faster then the race last year and 0.2 mph faster then Caveman. I am excited as I think I can break 17.0 mph at Grapevine on June 5th.


The two runs averaged 8:36 and 8:13. We got faster on the 2nd run and that was after a fast first run and bike. I am excited to see how this all translates on race day, but I have to keep in mind that my bigger goal is Toyota in October, California in April and then 140.6 in 2012.



All in all it was a great training session.



From the training session I got home and showered up as the family was going to the museum today to check out the dinosaur exhibit. Lots of interesting facts about how the dinosaurs occupied Texas. There has been mammoth findings right near Loop 12 and there is an archeological dig going on right around Arlington. Fascinating information, and man were those dinos big.




My step-son seemed to have a great time while checking out the dino exhibits but I think he enjoyed the extra exhibits more. They had one on light, one DNA, one on farms and animals. Things to keep kids intrigued but what I found amazing was all the information that was available to adults to keep them interested.

I also got to see the Cotton Bowl upclose after all those years living on the East Coast and seeing it on TV.





Lastly, today was election day. I ran for a seat in our local government and based on unofficial results look to have won. The experience was incredible and such a valuable learning tool for myself. It was not just winning but the fact that I participated in something historic for our community of Castle Hills. A bunch of us got together down at Mezza Luna for an election night dinner and to find out the results together.

As it turns out 'unofficially' 9 independent residents got elected. We had been part of a Project RoundTable that discusses issues in the neighborhood and what we like/dislike and what can we actually change. From these informal gatherings I became more and more interested in being a bigger part of the solution and not just stand around to watch all go on around me.

Link to the election results: http://elections.dentoncounty.com/go.asp?Parent=75&Link=1116

I ran in District 1-B.


My first board meeting, once these votes become official, is most likely going to be on May 18th. I will be sworn in at that meeting and take the time to absorb all that I can so that my service on the board will be worth the while it took for those who voted for me. Thank you to everybody who voted whether it be for me or other candidates. Congratulations to all those that won today and I look forward to working on the Board of 1-B.


It is late and I will be watching the little man in the morning while Karen is out getting her own training in. She is looking to do a 7.5-8 mile run tomorrow AM. I hope it doesn't rain and that she gets a great run in. Go get 'em honey.


One last thing.....outdoor kitchen is looking great. Be on the lookout for full transformation of backyard in the very near future.
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