Brick Day Swim/Bike
Swim
Distance- 500yds
Time- 7:49
Bike
Time-30min
Got up early this morning for my final swim and bike. Nothing was challenging and, in fact, I didn't even actually ride the bike. I was in the pool at the gym by 5:30am, did my 500 yards to stretch the muscles out and get the feel for swimming that early, and then got out and got on a stationary bike. I didn't ride mine because I would have had to tote it to the gym, lock it somewhere, run through the gym wet, ride in the dark, lock it again, shower, change, then go to school. Easier just to leave it home and use the gym's equipment. I am paying for it, after all. Boring 30 minutes on the gym bike, then I was outta there.
For those of you just tuning in, I am doing my first triathlon this Sunday. I've been kicking my ass for three months to prepare for it and I think I'm ready. I know this will be a very mental event. I have to believe and know that I'm fit enough, strong enough, and prepared enough to not only finish (I have no doubt I can finish), but finish strongly and do well. "Well" is a relative term, of course. I have no baseline for what "well" is. This is all experimental at this point. I'm also excited to get it done so I have a frame of reference for next time. I already know training changes I would make for next time. I also need to find myself a bicycle, since the one I'm using is a borrowed ride. This whole cycle has been a great learning experience for me and I'm looking forward to putting those lessons to use next time.
I'm pretty positive there will be a next time. Unless there is some unforeseen tragic event this Sunday, some reason I realize I'm not liking this at all, there will be a next time. And I just don't see something like the happening (hence it being "unforeseen").
Team Dirtbag's Official Parental Booster Club (TDOPBC) hit island today specifically to watch the race, which is really nice. Hawaii is a long way away and it ain't cheap. Takes some of the cheering at 6:30am duties off Stitches, which I'm sure she appreciates.
Tonight is some kind of athlete welcome party thing out at the venue and we'll be hitting that in a few hours. If there's anything exciting I'll update this post.
****Added 9:25pm***
The Non-Party Party Update DLC
The website for the triathlon says that tonight out at the resort there will be an "Athletes Welcome Party". Well...not so much. Turns out what that really means is "If you're an athlete competing in our event you are more than welcome to hang out at the bar/lounge in the hotel, which will not be marked in any way, nor will the people who work at the hotel be notified you might be stopping by so they will be really confused when you ask where the Athlete Welcome Party is, and they will try to help you but really they'll just be sending you out to wander around the hotel area trying to find this fictional 'party' which doesn't exist because we were not specific about this particular portion of the event." So, what that means is we got there, couldn't find where we were supposed to go, Sarah at the restaurant was very helpful twice and got us all the way straightened out, and we ended up at the lounge we started in. Turns out the event organizer just meant that athletes could meet and hang out in the bar/lounge if they felt like it, but they weren't going to actually do anything that night. Could have been much clearer. We did, however, find out where tomorrow's stuff will be, so that hopefully saved some time. This is the glitch for the weekend.
Friday, October 22, 2010
Wednesday, October 20, 2010
Another Brick In The Wall
Brick Day- 35/25
Ride
Time- 35.28 minutes
Distance- 10.18mi
Run
Time- 26.05 minutes
Distance- 2.68mi
Total Distance- 12.86mi
This was the final brick in this wall. Like my swim, I cruised it. I didn't work too hard, my heart rate never really rose, my breathing was never labored. It's purpose was to get the muscles moving and prepare them for Sunday.
I'm actually pretty happy with both parts of today's brick, especially considering the above paragraph. 10 miles in 35 minutes when I'm not working isn't too shabby. That means when I'm pushing race-style I should be making good time. And the run felt great. If you look at the time/distance correlation its right around 10min/mile. And I was cruising slow. That is encouraging. There was lots of speed not being used during today's run, no heavy breathing or leg strain at all. I think I'll be able to pump the run on Sunday. Looking forward to it.
I feel strong and I feel as ready as I could be. Rest day tomorrow.
Ride
Time- 35.28 minutes
Distance- 10.18mi
Run
Time- 26.05 minutes
Distance- 2.68mi
Total Distance- 12.86mi
This was the final brick in this wall. Like my swim, I cruised it. I didn't work too hard, my heart rate never really rose, my breathing was never labored. It's purpose was to get the muscles moving and prepare them for Sunday.
I'm actually pretty happy with both parts of today's brick, especially considering the above paragraph. 10 miles in 35 minutes when I'm not working isn't too shabby. That means when I'm pushing race-style I should be making good time. And the run felt great. If you look at the time/distance correlation its right around 10min/mile. And I was cruising slow. That is encouraging. There was lots of speed not being used during today's run, no heavy breathing or leg strain at all. I think I'll be able to pump the run on Sunday. Looking forward to it.
I feel strong and I feel as ready as I could be. Rest day tomorrow.
Tuesday, October 19, 2010
Night Swimming
Swim Day
1 x 150 Warm-up
3 x 100 Pull- 2:00
3 x 200 Swim- 3:00
3 x 100 50-5,7,9; 50- fingertip drag- 2:00
1 x 150 Cool down
total yardage- 1500
Not too much of a swim today. I didn't do much in the way of really pushing it, more focusing on long strokes and good rotation in my shoulders, which is something I think I have been neglecting a little. Not completely forgetting, just not thinking about as much as I should. Shoulder to chin. Shoulder to chin. Finish past the hip. Got it.
I pumped the 200s at about 85%, but the rest of the swim wasn't all that exciting. This whole week is more maintenance and clean up. Tomorrow's brick is pretty short. Trying to focus, trying to visualize, trying to get my head in the game, but not take it too serious. This supposed to be fun, remember? Let's have some fun.
1 x 150 Warm-up
3 x 100 Pull- 2:00
3 x 200 Swim- 3:00
3 x 100 50-5,7,9; 50- fingertip drag- 2:00
1 x 150 Cool down
total yardage- 1500
Not too much of a swim today. I didn't do much in the way of really pushing it, more focusing on long strokes and good rotation in my shoulders, which is something I think I have been neglecting a little. Not completely forgetting, just not thinking about as much as I should. Shoulder to chin. Shoulder to chin. Finish past the hip. Got it.
I pumped the 200s at about 85%, but the rest of the swim wasn't all that exciting. This whole week is more maintenance and clean up. Tomorrow's brick is pretty short. Trying to focus, trying to visualize, trying to get my head in the game, but not take it too serious. This supposed to be fun, remember? Let's have some fun.
Monday, October 18, 2010
Practicing Putting on Shoes, Then Changing Them (Then I Talk About Shoes)
T1 & T2 Day
Today I worked on both T1 and T2. So I grabbed my gear and went outside. I set the bike up and arranged my helmet and glasses on the handlebars, with both pairs of shoes opened as wide as they will go near a small towel laid out on the ground.
Then all I had to do was go. I jogged up to my makeshift transition area, pretended to wipe sand off my feet, slipped said pretend-sandless feet into cycling shoes, popped on my glasses then my helmet, and grabbed the bike and jogged off. Once I was a few feet away I climbed on and clipped my left foot in.I didn't clip in right away because, as I learned after doing a little research on transitions, there is a special transition area at triathlons and those are a No Ride zone. Keeps everything safer and more organized.
Then I turned around, unclipped, and jogged the bike back to my transition area for T2. This, I think, is going to be a more important transition for me. The key is not to rush it, but to use it as recovery time. I've already said that I plan to dial it back some the last half mile of the ride to get my heart rate down, and keeping the transition slowish and unpanicked will also help with that. I put the bike up, took my helmet off and hung it back on the bars, and slipped out of my cycling shoes and into my Vibrams. The toes aren't going to be too much of an issue I don't think. It seems more that I'm trapping the heel of the shoe under my own foot and I have to dig it out, so I need to be aware of that. Like I said though, I'm not going to panic or stress during this transition. I practiced breathing deep and slow and calming myself down so that I'll be ready to take off on the run.
I'm thinking after this race I might experiment with full-on barefoot running. I've been doing a lot of reading on it and the running world is very divided on the issue, as you can imagine. But it seems like a small step to go from FiveFingers to nothing at all. I read a running blog where the guy loves his VFFs but is not a fan of going completely without and I've been on some forums where the people swear by going unshod. The general consensus is, "Just try it. Go on a short run and just see." So I think I might. I have no idea how I'll like it, if at all, and I don't expect it to be a regular thing. But maybe barefoot every few runs will be something I really enjoy. Assuming I keep up with the triathloning (pretty sure I just created a verb there), going without shoes on the run will severely cut down my T2 time. Not like I'll be qualifying for pro races by doing that, but a PR (Personal Record) is a PR. At the very least it'll make other racers look funny at me, and we all know how much I enjoy that. Or I won't like it and stick with the VFFs, which I still love and want another pair or two of. The foot is still a little sore after runs, but it's not nearly as bad as it was and I don't feel it while I'm running. I think I'm a full on convert to the minimalist trend.
We are inside a week now. *starts humming Eye of the Tiger*
Today I worked on both T1 and T2. So I grabbed my gear and went outside. I set the bike up and arranged my helmet and glasses on the handlebars, with both pairs of shoes opened as wide as they will go near a small towel laid out on the ground.
Then all I had to do was go. I jogged up to my makeshift transition area, pretended to wipe sand off my feet, slipped said pretend-sandless feet into cycling shoes, popped on my glasses then my helmet, and grabbed the bike and jogged off. Once I was a few feet away I climbed on and clipped my left foot in.I didn't clip in right away because, as I learned after doing a little research on transitions, there is a special transition area at triathlons and those are a No Ride zone. Keeps everything safer and more organized.
Then I turned around, unclipped, and jogged the bike back to my transition area for T2. This, I think, is going to be a more important transition for me. The key is not to rush it, but to use it as recovery time. I've already said that I plan to dial it back some the last half mile of the ride to get my heart rate down, and keeping the transition slowish and unpanicked will also help with that. I put the bike up, took my helmet off and hung it back on the bars, and slipped out of my cycling shoes and into my Vibrams. The toes aren't going to be too much of an issue I don't think. It seems more that I'm trapping the heel of the shoe under my own foot and I have to dig it out, so I need to be aware of that. Like I said though, I'm not going to panic or stress during this transition. I practiced breathing deep and slow and calming myself down so that I'll be ready to take off on the run.
I'm thinking after this race I might experiment with full-on barefoot running. I've been doing a lot of reading on it and the running world is very divided on the issue, as you can imagine. But it seems like a small step to go from FiveFingers to nothing at all. I read a running blog where the guy loves his VFFs but is not a fan of going completely without and I've been on some forums where the people swear by going unshod. The general consensus is, "Just try it. Go on a short run and just see." So I think I might. I have no idea how I'll like it, if at all, and I don't expect it to be a regular thing. But maybe barefoot every few runs will be something I really enjoy. Assuming I keep up with the triathloning (pretty sure I just created a verb there), going without shoes on the run will severely cut down my T2 time. Not like I'll be qualifying for pro races by doing that, but a PR (Personal Record) is a PR. At the very least it'll make other racers look funny at me, and we all know how much I enjoy that. Or I won't like it and stick with the VFFs, which I still love and want another pair or two of. The foot is still a little sore after runs, but it's not nearly as bad as it was and I don't feel it while I'm running. I think I'm a full on convert to the minimalist trend.
We are inside a week now. *starts humming Eye of the Tiger*
Sunday, October 17, 2010
Honking at Me is Startling
Run Day
Time- 45 minutes
Distance- 4.91mi
When I'm running down the side of the road, focused, trying to keep my pace up, trying to keep my feet quick, honking at me makes me jump and curse at you.
In other news, another pretty good run today. Last hard run of the training cycle and I'm happy with it. It was another interval run (5min run, 5min sprint, 5min jog, repeat) I feel like I squeezed a lot out of the third sprint today. Really worked it hard. I know I'm not fast, but I no longer feel so slow. Wish I'd have been doing intervals every Sunday run. Next time I know better.
We are now seven days out, ladies and gentlemen. Seven days from now at this time I'll be back at my house taking a nap after completing my first triathlon. I'm excited. Are you excited? Lets get excited! In seven days Dirtbag Fitness goes worldwide! ...ok, that last one was a little much, but you get the idea.
Time- 45 minutes
Distance- 4.91mi
When I'm running down the side of the road, focused, trying to keep my pace up, trying to keep my feet quick, honking at me makes me jump and curse at you.
In other news, another pretty good run today. Last hard run of the training cycle and I'm happy with it. It was another interval run (5min run, 5min sprint, 5min jog, repeat) I feel like I squeezed a lot out of the third sprint today. Really worked it hard. I know I'm not fast, but I no longer feel so slow. Wish I'd have been doing intervals every Sunday run. Next time I know better.
We are now seven days out, ladies and gentlemen. Seven days from now at this time I'll be back at my house taking a nap after completing my first triathlon. I'm excited. Are you excited? Lets get excited! In seven days Dirtbag Fitness goes worldwide! ...ok, that last one was a little much, but you get the idea.
Saturday, October 16, 2010
Mr. Mojo Riding
Ride Day
Time- 1 hr 30 minutes
Distance- 22.75mi
First off, I know that's not the lyric. It works, leave me alone.
Last real tough-ish ride of this training cycle today. I didn't work as hard as I could, didn't really try to ride super fast for most of it, but I didn't slack. Call it 85% effort.
Went down to Haleiwa and around then back up again. That hill back up feels flatter and flatter every time I do it. Each trip I can pedal faster for longer and I find more places where I can work it. The first time I did it I felt like I was going so slowly I may tip over. Not so much any more. I think I'm nearly to the point where I could use it as both a muscular workout and a greater aerobic workout.
The bottom of the hill has a nice bike lane that is smooth and fairly level, so that's a good place for me to play with my cadence and control.
The race is getting closer. Doing lots of visualizing during my workouts. Keeping myself in the pack, racing my own race, staying competitive. I feel strong. Dirtbag Fit. Run tomorrow. More intervals.
Time- 1 hr 30 minutes
Distance- 22.75mi
First off, I know that's not the lyric. It works, leave me alone.
Last real tough-ish ride of this training cycle today. I didn't work as hard as I could, didn't really try to ride super fast for most of it, but I didn't slack. Call it 85% effort.
Went down to Haleiwa and around then back up again. That hill back up feels flatter and flatter every time I do it. Each trip I can pedal faster for longer and I find more places where I can work it. The first time I did it I felt like I was going so slowly I may tip over. Not so much any more. I think I'm nearly to the point where I could use it as both a muscular workout and a greater aerobic workout.
The bottom of the hill has a nice bike lane that is smooth and fairly level, so that's a good place for me to play with my cadence and control.
The race is getting closer. Doing lots of visualizing during my workouts. Keeping myself in the pack, racing my own race, staying competitive. I feel strong. Dirtbag Fit. Run tomorrow. More intervals.
Friday, October 15, 2010
Dawn Patrol
Swim Day
1 x 150 Warm-up
4 x 150 Pull- 2:15
200- 3:00
250- 3:45
300- 4:30
250- 3:45
200- 3:00
4 x 100 50-5, 7, 9; 50- fingertip drag- 2:00
1 x 100 BCY Kick
1 x 150- Cool down
Total yardage- 2550yds
This was the first time since freshman year of college the sun has risen on me in the pool. It was kind of neat. It's been a long time. There's something about starting the day with a swim, or any workout really. It wakes you up, gets the blood flowing. I like it. Especially a morning swim.
It was good practice because the race starts at 6:30am and my swim today started at 5:45am. Early early. Think I'm going to do the same next Friday. That was I'll be tired early, go to bed early, starting an early to bed-early to rise weekend cycle that'll help me get up and be fresh for the race.
Today's swim was all right but unremarkable. I screwed up coming up with times so had to change that on the fly. My standards were way too fast for the pull 150s because I forgot they were 150s and I forgot it was a pull set. Oh well, got it fixed.
This is my last real long, tough swim before the race. Tomorrow will be a 90 minute ride, Sunday is a 45 run that'll be intervals like last week. After that I'll be inside a week to race day and will be working a very abbreviated taper.
1 x 150 Warm-up
4 x 150 Pull- 2:15
200- 3:00
250- 3:45
300- 4:30
250- 3:45
200- 3:00
4 x 100 50-5, 7, 9; 50- fingertip drag- 2:00
1 x 100 BCY Kick
1 x 150- Cool down
Total yardage- 2550yds
This was the first time since freshman year of college the sun has risen on me in the pool. It was kind of neat. It's been a long time. There's something about starting the day with a swim, or any workout really. It wakes you up, gets the blood flowing. I like it. Especially a morning swim.
It was good practice because the race starts at 6:30am and my swim today started at 5:45am. Early early. Think I'm going to do the same next Friday. That was I'll be tired early, go to bed early, starting an early to bed-early to rise weekend cycle that'll help me get up and be fresh for the race.
Today's swim was all right but unremarkable. I screwed up coming up with times so had to change that on the fly. My standards were way too fast for the pull 150s because I forgot they were 150s and I forgot it was a pull set. Oh well, got it fixed.
This is my last real long, tough swim before the race. Tomorrow will be a 90 minute ride, Sunday is a 45 run that'll be intervals like last week. After that I'll be inside a week to race day and will be working a very abbreviated taper.
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