Wednesday, December 29, 2010

Running Focus

In past years I have devoted a lot of time and and concentrated my efforts at improving my bike fitness and most recently my swimming fitness while maintaining my running program.

I have seen drastic inprovments in both swimming and biking, and to some extent running. This has helped me signifanclty in that I am now closer to the front of the pack coming out of the water and have less "time" to "make-up", however, I have not been able to finish the race "strong" with a solid run, but have moreso been able to hang-on and in some cases move up a couple of spots in shorter races.

In order to help achieve my goals, I realize that I need to refocus my commitments to running once again and as one of my friends has said "Stop pretending to be a cyclist, and be the runner that you are". This indeed will be my focus moving forward, but with the understanding that I cant let either of the other 2-disciplines slip, and in fact I know that they each need to improve.

Happy New Year

Friday, December 17, 2010

Getting Back Into The Swing of Things

Huge Update:

After competing in the REV3 Full REV at Cedar Point in September, I took a couple of weeks off of training with the intention of slowly building back into things the first of October. This plan was derailed by case of tendonities in my left achillies.

This has been arguably my most frustrating injury that I have ever had outside of a broken bone. In the past, I have always been able to continue with at least one or two of the triathlon disciplines, but that was not the case this time.

I began running again the Decevmber 1, 2010 and have slowly been building my way back up, but admittingly have proceeded slower than what I believe I am capable of. Things have been really busy at work, the holidays are here, I am being overly cautious, and the weather has been challenging my motivation. Running on the treadmill has never been overly enjoyable, and running with temps in the low single digits with sub-zero wind chill is not my idea of a good time. Expecially when first getting back into shape.

I will be picking things up to a regular and more frequent frequency begining with the New Year. Speadking of the 2011, I have elected to not do any Full-distance triathlons and will be focusing on the 70.3 and Olympic Distance. They are the distances that I enjoy the most, and I feel a need to get away from longer distances to refocus my efforts and in the long run improve performances and life.

Tuesday, April 13, 2010


I have been slacking lately in terms of more than updating this blog.

Training sessions have gone fair, and I am really starting to regret signing up for the Boston Marathon. The weather is nice, I am eager to really start to ramp up the miles and intensity on the bike, but have not done so in preparation for Boston, and due to some pains that developed in the outer portions of my right ankle (mentions in the previous post). The pains are gone (dissapeared as quickly as they arrived).

In light of not biking much (due to Boston prep and ankle), I have spent more time in the pool. For the first time in months, I finally feel that my swiming is coming together (as least by ny standards, which admittingly is by no means good, or anywhere close to the defination).

In spite of all of this, I feel good. I feel refreshed, and am really looking forward to training beyond Boston, and the long weekends in the saddle that are in front of me.

Tuesday, April 6, 2010


Training has not gone accoridng to plan since my last update. This is mostly attributable to the Easter weekend and helping Shelby dog-sit over the weekend, but is also due to some injuries/pains that have popped up within the last week. With the official start of IMLP training now underway, I am being overly caustious at not doing anything stupid at this point that will cause the pains to develop into something more serious, and/or permanent.

I have narrowed the source of the pain down to either the track workouts (putting pressure on my right foot), and/or biking (intervals, crank length change).

Last Week Totals:

Swim: 8300 yds

Nothing too good to comment on relating to swimming. In fact a review of my training logs lists the following comments: "Body is tired", "Body is tight/sore", Quit workout due to exhaustion". This is fairly accurate.

Bike: 6.2 hrs

Most of this was done on the computrainer despite great weather. This is primarily due to time limitations, swimming schedules, and the fact that I feel a get much better workout on the trainer than I do outdoors.

I had planned on a nice ride on both Saturday and Sunday but other commitments prevented caused for amended workouts each day.

Run: 19.5 miles

This is the smallest amount that I have run in a work unobstructed week in years. This is partially due to an overall tired feeling that has come over me in recent weeks.

The highlight of the run was a 14.2 mile run on dirt roads that featured over 1000 feet of climbing. This is the second time that I have done this run, and it has kicked my butt both times. I believe that the second time was mostly due to heat (75 deg F), wind, and dehydration. My pacing was good, but I felt "off" from the get go.

This week will be better.

Thursday, April 1, 2010

Track Workout

Training Update:


I did 2-separate rides yesterday. The first one was completed in the morning and didnt feature anything too difficult, more of a recovery ride with a few sustained efforts than anything else. The ride was highlighted by 20-minutes @ 260 Watts (big gear) and a heart rate of 155.

The second ride was a 55-minute effort that featured 3x5 minute intervals at HR 155 and 260 Watts (high cadence). The last effort felt much more difficult than the first two but I was rewarded by a 271 Watt average for the effort.

After the second ride, I swapped shoes and did an easy warm-up to Pioneer HS where I completed 8x400 with a 200 active recovery (completed in the same time I finished the previous 400). It was a good effort, where I was able to run each successive interval faster than the previous. I averaged 76.4 seconds with a slow of 79, and a fast lap of 72 where I had Shelby running down my back the first 150 meters.

Looking forward to a good swim session tonight.

Feeling good about the effort, and am looking forward to the remaining workouts scheduled for the week.

A new diet goes into effect this week as well.

Wednesday, March 31, 2010

2.5 Weeks to Boston

The Boston Marathon is not to far away and I can honestly say that I am really looking forward to the race. I havent been able to say this since before I graduated HS in 1998. But with my recommitment to running, strong desire to compete at a "very high level" and staying injury free I have a refreshed outlook on running again which has been supported by some very good workouts as of late.

Training Update:

I completed a 2:10 training ride yesterday morning before going to work. This required getting up at 3:45AM which oddly enough was easy to do. The workout consisted of a 40-minute easy spin averaging 175 watts and HR at 120 (with 12-30 second sprints at 220 Watts), a similar (but shorter) cooldown. In the middle I rode the IMLP course on the Computrainer begining at mile 0 for 60-minutes. Ride Averages: Speed: 20.9, Watts: 207, Cadence: 83.

The numbers arent impressive, and compare well with previous numbers achieved for the course, however, I am gaining a much better appreciation for how to "ride" the course and where to set my effort levels on the flats, and more importantly on the climbs.

After work, I finished the day with a 3000-yd swim that included a main set that was a ladder: 500, 400, 300, 200, 100, with a 100-kick, and 100-pull in between the efforts. In terms of PE the workout felt easy and my energy levels were much higher coming out then they were going in.

- - -

My plans for Boston is to do a 1-week taper leading up to the race that will feature a couple of trainer rides with intensity, afew short runs (1 w/ speed), and only 1-swim session held early in the week. Boston is not my "A" race, but I want to perform well.

Monday, March 29, 2010

Refocused Training

As the weather begins to warm, I am finding myself very eager to get outside and log some miles on the bike; one can only stand so much time on the indoor trainer during the winters in Michigan.

To date I have 2-rides outside, both happened to be ~35 miles in length and served as a good reminder of how bike handling skills can get rusty over the winter, and how rough the roads are this time of year. The second ride I rode with Shelby and had a great day. She let me go ahead for a while (she taught spinning earlier in the day) and while I dont have my CPU on my bike yet, based on feel I was averaging ~24 mph over rolling terrian.

Recap of this pasts weeks training:

Swimming: 9400 yds

This was split into 3-sessions. My coach wasent able to make it this week so I had the liberty to create my own workouts.

I swam with Shelby on all 3-occasions, and am growing ever envisious of her abilty to demonstrate good form and technique. I am confident that once she gets some more time under her belt she will be keeping pace and surpassing me in the water.

I ended the week on a good note swimming, 3500 yds with 2-sets of intervals. 5x200 leaving on 3:15, and 10x100 leaving on the 1:40. I felt great throughout the entire duration of the 200's, but grew tired towards the second half of the 100's.

Biking: 5-hrs

I have renewed my focus on training with power and will devoting the next several months/years at developing a higher top end. I can maintain a good wattage over a long period of time, but I really struggle when I attempt to go ANY higher. Intervals will become the norm.

I concluded the week with the following workout:

90-minutes with 4x15 minutes at heart rate 145-150 with an average wattage of 246.

I was exhausted by the end.

Running: 49.75 miles

Boston Marathon is not too far away now (3-weeks from today) and running is going great. The week started off with a 21.4 mile run with Micheal over mostly dirt roads and maintaining a comfortable conversation pace. The highlight of the week was a Friday interval session where I managed 5x1-mile repeats (1/4 active recovery) at Pioneer HS. Splits: 5:57, 5:56, 5:54, 5:56, 5:52). My target was 6-minute pace. I feel really good about the effort and am looking forward to Boston and the upcoming triathlon season. Its time to set some new PR's

Wednesday, March 24, 2010

2010 Tentative Race Schedule

Boston Marathon - April 19
Race for Recovery - June 5
Waterloo Sprint Triathlon - July 12
IM Lake Placid - July 25
Rev 3 Half @ Cedar Point - Sept. 11
IM Hawaii - October