Saturday we met down at Pierce Mill in Rock Creek, I actually ran down to meet the group since it was so close to home. Today I ran 11 miles and it took me about 1:45. I did not keep track of my pace but it was tough for me to get motivated for the run as I just feel worn out. It took about 6 miles into the run before I started to feel alive again.
Sunday's bike ride was AWESOME! We practiced the Columbia tri course at Centennial Lake and went 55 miles. The ride was ALL hills which is great practice for IM. In fact, rumor has it is that the total elevation climb at the ride we did was about 4000 ft over 55 miles as opposed to 2500 ft over 112 miles at IM CDA. Gotta love that. In any event, after my crap ride last Saturday at Lake Anna in which I pushed way to hard (riding in Z3/4/5), I backed off this week, stayed in zone 2 and finished around 3:55 (14mph avg) and felt FRESH after the bike. Last Saturday at Anna, it was the same distance and way less hills. I finished that ride in 3:40 (14.9 avg), felt like crap after the ride and could barely run/walk the 13.1 miles.
LESSON LEARNED: If I backed off on the ride last week, it would have taken me 15 minutes longer on the bike, but I would have saved 45 minutes on the run (net 30 minutes off my finish time). If I project that for the IM distance, that would be a finish of 1 hour less if I take it easy on the bike). Hmmmmmmmm - this should be an easy decision.
Okay - totals for the week (to come)
Swim: 3.7M
Bike: 87 M
Run: 23 M
118 miles, 12.3 hours.
Sunday, April 29, 2007
Sunday, April 22, 2007
Lake Anna!! Half Ironman 4-21-07
Lake Anna - what a complete screw up and lesson learned. It is quite obvious this is not the first time I have made this mistake. Here it goes. I did the 5k run in lieu of the swim because I just came off of a bad fever four days ago that knocked me out for a day and a half. Heck, I didn't even decide to do the race until yesterday afternoon when I thought I was feeling better. Hmmmm, going from a 102 fever on Wednesday to a half ironman on Saturday in hindsight is not too smart. FIRST MISTAKE . In any event, I justified my decision because I needed to put the time in since I was off from training the last week and a half.
So, I did the 5k run in about 28 minutes (9 minutes miles) keeping it in Z2 pace. The weather was really hot that day - first hot day this season we worked out in. I got on the bike and started to crank it - SECOND MISTAKE. My heart rate was way high and as I tried to slow down, I kept getting passed, I mean I was passed by A LOT of people. THIRD MISTAKE - me worrying about other people's passing me and beating myself up on how slow I was going. So I continue to crank as people still continued to pass me. I knew I would be in trouble later on but for some reason, I didn't let that deter my irrational thinking. When I hit mile 48 of 55, I was DONE. The last 8 miles were horrible and I suffered dearly. My bike time was 3:40 for 55 miles or 15 mph.
When I started to run, I lasted about 200 yards and from there, it was a run/walk festival for 13 miles. I averaged 12.1 minute miles and it was my worst half marathon time ever (2:39).
So, did I learn anything on this event, you betcha! Don't workout when I am getting over a cold and if I do, for the sake of myOWN sanity, GO EASY AND NOT WORRY ABOUT WHAT OTHER PEOPLE ARE DOING!
Week Summary:
Swim: 1.6M
Bike: 64 M
Run: 16 M
Total: 82 Miles, 8.9 hours
So, I did the 5k run in about 28 minutes (9 minutes miles) keeping it in Z2 pace. The weather was really hot that day - first hot day this season we worked out in. I got on the bike and started to crank it - SECOND MISTAKE. My heart rate was way high and as I tried to slow down, I kept getting passed, I mean I was passed by A LOT of people. THIRD MISTAKE - me worrying about other people's passing me and beating myself up on how slow I was going. So I continue to crank as people still continued to pass me. I knew I would be in trouble later on but for some reason, I didn't let that deter my irrational thinking. When I hit mile 48 of 55, I was DONE. The last 8 miles were horrible and I suffered dearly. My bike time was 3:40 for 55 miles or 15 mph.
When I started to run, I lasted about 200 yards and from there, it was a run/walk festival for 13 miles. I averaged 12.1 minute miles and it was my worst half marathon time ever (2:39).
So, did I learn anything on this event, you betcha! Don't workout when I am getting over a cold and if I do, for the sake of myOWN sanity, GO EASY AND NOT WORRY ABOUT WHAT OTHER PEOPLE ARE DOING!
Week Summary:
Swim: 1.6M
Bike: 64 M
Run: 16 M
Total: 82 Miles, 8.9 hours
Monday, April 16, 2007
2-weeks later....
Well, before I get into my race yesterday of pure pain, I wanted to summarize the past two weeks. As you know, I got married on March 31st and left for Thailand on April 3rd for 10-days. Thailand was beautiful, but this blog is not a travel blog, so I won't go into much detail about the trip. Except, I would like to mention that the Thai people are the nicest people I have ever met in my life. It was very uplifting. Okay, now onto some summaries.
I intended to workout when I was away, well that didn't happen. Words of my coach kept echoing in my mind, "dude, it's your honeymoon, you can take the 10-days off and when you get back, it will be tough for a few weeks but you'll get back into it". As a result, I worked out one day and rode the indoor bike for an hour and swam that evening in a circular pool. Here is the summary for the week of 4/2:
Swim: 1.3M, Bike: 0m, Run 6.5M. Total=7.8M, 2 Hours
Summary for week of 4/9:
Swim:1M, Bike 13M, Run 13M. Total=27M, 3.7 Hours
I intended to workout when I was away, well that didn't happen. Words of my coach kept echoing in my mind, "dude, it's your honeymoon, you can take the 10-days off and when you get back, it will be tough for a few weeks but you'll get back into it". As a result, I worked out one day and rode the indoor bike for an hour and swam that evening in a circular pool. Here is the summary for the week of 4/2:
Swim: 1.3M, Bike: 0m, Run 6.5M. Total=7.8M, 2 Hours
Summary for week of 4/9:
Swim:1M, Bike 13M, Run 13M. Total=27M, 3.7 Hours
Sunday, April 1, 2007
I'm Married!!!
Well, yesterday I got married to the most beautiful woman I have ever met. This was the most spectacular day of my life. Everything was perfect.
This was a recovery week, so between that and the wedding, my totals for the week were a little light.
Swim: 2.5M, Bike: 14M, Run: 12.5M, Total = 6 hours
It's going to be very difficult these next two weeks to get training in as I am going to Thailand with my wife : ). My main goal is to just maintain my current level of fitness, but I think the reality is it will slip some. My coach says not to worry too much and that it will take a couple of weeks to readjust when I get back. That still leaves me plenty of time before IM!
This was a recovery week, so between that and the wedding, my totals for the week were a little light.
Swim: 2.5M, Bike: 14M, Run: 12.5M, Total = 6 hours
It's going to be very difficult these next two weeks to get training in as I am going to Thailand with my wife : ). My main goal is to just maintain my current level of fitness, but I think the reality is it will slip some. My coach says not to worry too much and that it will take a couple of weeks to readjust when I get back. That still leaves me plenty of time before IM!
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