Sunday, December 27, 2009
Sunday, December 20, 2009
Speaking of weight lifting...I've been reading a lot about weight lifting for triathletes on slowtwitch.com, a website that has a triathlon forum. Most of what I read is very negative on the benefits of weight training for triathletes. I could not disagree more. Most of the opposition to weight lifting comes from people who say triathletes are better spending the extra time running, swimming, or biking. They say that the movements in weight lifting are not the same as the movements in swimming, biking, or running, thus it is a waste of time. It is my belief that by weight training I am building my maximum power output, especially for swimming and biking. I believe that as I get stronger I am able to produce more watts on the bike per pound of body weight. More power = more speed. My other big belief in getting stronger is that if you can increase maximum power it will be easier to sustain a higher level of power over the course of a race. This is the same reason I believe in doing speed work on the track. If I do intervals at 5:15/mile pace when I get into a 1/2 Ironman and want to run 5:45 pace it feels relatively easy because it's so much slower than what I've been training at. You won't find the weight lifting naysayers scaring me out of the weight room. I have no doubts that my big improvements over the past year have much to do with the time I've spent in the weight room. One of my yearly training goals is to increase my leg lifts by 20% over last year. In summary, I believe weight lifting is extremely important for triathletes and it is more valuable than the extra swimming, biking, and running I could get in the 2 hours and 30 minutes I spend each week lifting.
I lost 2 lbs. last week brining my total loss to 5 lbs. since I resumed training on Nov. 16th. I expect to lose another pound or 2 this week. I have my official weigh in every Monday morning. I'm feeling very fit...but am getting anxious to get my running mileage back to where I want it. Thanks for reading...DREAM BIG!!
Sunday, December 13, 2009
Sunday, December 6, 2009
This week was a little up and down training wise. On Monday I felt a slight discomfort in my left achilles tendon. This is the 4th time since beginning the journey last year that my left achilles tendon has had some issues. It wasn't anything much so I ignored it through Wednesday but then decided to shut down the running since it wasn't improving. I managed to get in 20 running miles this week but I picked up some extra biking and swimming with the cancelled run sessions. I swam 12,000 yards this week and biked 100 miles. I also lifted weights three times, did plyometrics once (skipped one session due to the achilles soreness), lunges twice, and core work 6 times. For total training time this week I managed to get in 15.5 hours. I also got some sort of sickness Friday-Sunday...H2N2 possibly?? They say that is coming and it's twice as bad as H1N1. I can feel that I'm getting stronger and I'm losing body fat. Those were two of my big training goals for the year. I'm not too worried about the achilles thing right now because my first big race isn't for 6 months but if it isn't better in a few days I'll probably see a specialist again to find out what the problem is. One of my big goals of this early training season has been to eliminate junk from my diet. I have always loved to eat tasty treats but in 3 weeks I've done pretty well. 3 times I've had junk...once a Dairy Queen sundae, once I had some M&M's at a wedding, and once I had concession stand popcorn. Other than that I've had no pop, candy, cookies, chips, ice cream, desserts, cappucino...all the places I used to add junk calories. I feel like it's helping me reduce my body fat and that makes it easier to pass on these things. I have big goals for racing and if they are going to happen I need to hit my training goals. I'm confident the results will follow if I can hit the training goals I've laid out for myself. Swimming has been good. I'm way ahead of where I was in the water at this point last year. I also did my first bike interval workouts this week...2 of them that made me want to cry but I was glad I got them in. Thanks for reading! DREAM BIG!
Sunday, November 29, 2009
Sunday, November 22, 2009
Sunday, November 15, 2009
The fee includes entry into as many Ironman trademarked events as the athlete wants to compete in. I was planning on doing four 70.3 events which would have costed more than $750.00 for me. Now I am thinking of doing Ironman Wisconsin since it would be "free" after paying the membership fee. That race alone would have cost me $550.00. I've read some of the pro triathlete comments on Slowtwitch and many are upset because they had received complimentary entries at some of the Ironman trademarked events they did in the past. I would not have been in that boat this year so for me this looks like a good thing. For some motivation, some of them stated that this opens the door to "30 year old pseudo-pros who are not full-time professionals to turn pro and it will water down the fields of races." Their description of a "pseudo-pro" was exactly where I fit. It also makes me realize I have lots to prove in 2010 that I belong in the professional fields at races. My season begins on Monday and I couldn't be more excited to get going. 3 weeks off has allowed me to recover from last year and get more motivated than ever for the upcoming season. I'm going to kick off the season at 12:00 a.m. as my own way of honoring college basketball's famous "Midnight Madness". I'll continue to post regular weekly training updates every Sunday night. Thanks for following the journey. DREAM BIG!
Sunday, November 8, 2009
1. Reduce my body fat % from 13% to 9%.
2. Increase my leg weights in the weight room by 20% over last year
3. Add at least 10% to my yearly bike mileage
4. Build my weekly long run to 17 miles
5. Run a 5k on the track in under 16:00 by the end of April
6. Place top half of the professional fields in the 3 70.3 races I plan to enter
I rarely set specific time goals on triathlon courses due to the weather and the difference in course from year to year. I also try to set goals that I can control. I know if I can hit the first 4 goals listed above it will put me in a great position to race well and the places and times will take care of themselves. My big hope is that I will be stronger, but leaner, therefore increasing my power/body weight ratio on the bike. I know if I'm going to be competitive at the professional level I have to either get much faster in the swim portion or be one of the top bikers in the race. I'm hoping for one of those two things to happen or a combination of both that will allow me to be a successful professional triathlete. Only 1 week to go before resuming this journey...I can't wait! Next week I will post a tentative schedule for 2010. Thanks for reading!
Sunday, November 1, 2009
My wife Jen- When I came to you with this crazy idea of giving up coaching to train year round with a dream of becoming a professional triathlete you were so supportive of this decision. You sacrificed so much to allow me to train 20-30 hours a week to make this dream a reality. I know it was not easy and I don't thank you enough. Without you this would not be possible! Thanks! I love you!
Kaminski Pain and Performance Care- Your entire staff was tremendously helpful in keeping me healthy through the year. At the volume I trained the risk of injury runs high. The only time I had to miss training with an injury was when I had the "freak" cyst on my achilles tendon. You helped to keep all the overuse injuries away from me. I always felt better when I left your office than when I arrived. Thanks for believing in me when I came to you with this crazy idea of becoming a professional triathlete.
Healthy Habits- You guys were so helpful in keeping my bike ready to race week in and week out. I appreciate all you did in helping me get the Zipp wheel set, the Shimano Elite Tri shoes, the nutritional products, and the bike case and wheel bag for my trip to Austin. Your shop was always there to help me race faster. Thanks!
Tim Holt and Zipp- It meant a lot to me to have support of the makers of the world's fastest wheels. I love having Zipp on my side. Having the combination of wheels to use in any race conditions was more valuable than I could have imagined it would have been. When the wind was high or the courses were hilly I paired the 808 Zipp front wheel with the 1080 rear wheel and I won all 4 races I competed in with that combination. When the weather was nice and the course was flat I was able to race the Zipp 1080 front wheel with the Zipp disc rear wheel for a fast bike split. Thanks!
My Family- My parents and brothers taught me the value of hard work at a young age. The work ethic you taught me has helped me to fear nothing in a workout. This work ethic and discipline has allowed me to train at a high level even when I'm training alone...which was almost every workout. Thanks for all the support and love through this journey.
Todd Ehlert- Todd, you got me involved with the cycling indoor intervals on Tuesdays and then the famous Wilkes Hill once the weather warmed. You were always super supportive of what I was doing. I can't express to you how much it meant to have someone believing in me when I know most people thought I was crazy. You helped me overcome my fears of riding with the group on Wednesdays when I was afraid to do a drafting workout. Those workouts helped me to greatly improving my cycling in the middle of the season. I look forward to many more workouts with you. You've been a great friend.
Stephan Marsh- Stephan, I can tell you I would not be on this journey had I never met you and started training with you a little over a year ago. I was in such bad shape when I met you that I was considering not even competing last summer. You were the best training partner I could have hoped for and I can't wait to have you around more often so we can continue making each other better. You were never afraid of whatever swim, bike, or run workout I came up with. Your support through this year was greatly appreciated whether it was a phone call before the race or coming to watch the race at Hy-Vee. Thanks!
Coach Olsen- I learned so much about believing in my abilities throughout my time running for you and coaching with you. You helped me to create an attitude where I believe that nothing is impossible! You taught me that the most important thing is the journey itself...more important than the professional status and the awards won. When I told you about the journey I was embarking on last year you reaffirmed to me it was the right decision to make when I was had my doubts as to whether or not I was making the right decision. Thanks for teaching me to DREAM BIG and to always believe in my abilities. This journey has been worth every second!
Paul Eure- Thanks for letting me swim with the high school team in the winter during the season and during the summer camps. Training with a group in the pool has helped me to improve a lot in the discipline I need the most work.
Dave Terronez- One of the biggest reasons I was able to have so much success in the 1/2 Ironman distance this year was getting my long runs done week in and week out. I always knew I could count on you to show up to help me get these runs done whether it was 10 degrees and snowing or 50 and raining. I would not have been able to finish the 1/2 Ironman in Austin with a 1:17:00 half marathon had you not always made time to run with me.
Jared Dammann- Your enthusiasm for triathlons is contagious! Your help with me in the swim pool and on the training sessions we were able to do together was very good for me. Thanks for all the well wishes before races and the phone calls afterwards. You have a very bright future in this sport!
Jeff Bradley- You taught me so much about riding in our workouts. I knew nothing about bike intervals before meeting you and I enjoyed getting my butt kicked up Wilkes Hill and getting dropped in the Wednesday night group rides because I know those made me stronger both mentally and physically.
Scott Johannsen- Thanks for getting me ready to swim "hard and fast" at the Longhorn 1/2 Ironman! You helped me to believe that I can swim really hard and still be fine to bike and run afterwards. The Stingrays Club gave me a great group to train with and the workouts were extremely tough. I know they will be very important in helping me become a better swimmer so I can compete at the professional level.
Ron Standley- Ron was my wife's coach at Augustana and I am thankful that he was willing to coach me through some extremely tough indoor track workouts last winter. Those workouts helped to prepare me for the summer by toughening me up mentally and physically. Thanks for always making the time to meet me at Augustana and coming up with very challenging workouts.
Randy Bill- You probably had no idea how much you would inspire me when we were watching the Hy-Vee Triathlon on television after the Bix in 08'. You may not remember the conversation we had but it is what got the ball rolling for this entire dream. You challenged me to devote myself to this sport to see if I could compete on the same level as the professionals. Watching you compete at an elite level in marathons has inspired me to try to do the same in triathlons. Your 2:18 marathon is coming!
Team Tri-Fit- Watching so many of you improve and reach your fitness goals this year has inspired me to continue dreaming big! I have been amazed at the growth of the club this year and the success that so many of you have had in reaching your own goals. I'm excited about the future of the club as we move forward into our second year.
Laurel Darren- Your pre-race massages were awesome! I felt great racing after each massage and I cannot thank you and the staff at John Taylor spa enough. The conversations we had about dreaming big and your Ironman endeavors were extremely motivating to me. Thanks!
Readers- Whether you realize it or not, knowing that people are reading this blog has inspired me more than you can imagine. When I was tired and didn't know if I could get my final workouts in I thought about having to post the blog entry on Sunday night. It inspired me to get the work done so I did not have to write about a week of missed goals. My only hope is that I have been able to inspire some of you as much as you have inspired me. I hope you'll continue to follow the journey as I move forward into year 2. Your comments and well wishes mean so much to me. Thanks!
I'm sure I left out so many deserving people and I apologize for that. I have had a great deal of support this year and the success I had is shared with you all. Thanks for always following and believing in me. Next week I'll be laying out my goals for 2010. Thanks for reading! DREAM BIG!
Tuesday, October 27, 2009
On Sunday I woke up at 5:00 a.m. to eat my favorite pre-race breakfast...a Belgium waffle covered in peanut butter and honey. I've used this one for many big training rides on Saturdays and a couple of my longer races. I packed all the ingredients and even brought my own waffle maker from home to make sure I had everything I needed. At 5:45 Jen and I headed for the race site. I had checked my bike in on Saturday and everything was ready to go. I decided to race the 808 Zipp front wheel with the 1080 Zipp rear wheel since it was pretty windy on race morning. I love this wheelset and had raced it three times before this one in Austin. I had won all three of those races so leaving the disc wheel in the car didn't worry me. Upon arrival at transition it was still dark and as you can see from this picture the guy with the head lamp was able to create enough light for everyone to find their bikes. My wave was scheduled to go in as the 11th wave, beginning at 8:15. The professional wave was first to enter at 7:30. I was out warming up and missed the guy who parachuted in with the flag during the national anthem but Jen caught some pictures for me. After a mile warm up and some speed drills and strides I put the wetsuit on and headed to the beach for my start. I was not able to get a swim warm-up in which didn't bother me too much since I couldn't warm up in the water before Chicago either.
SWIM: My wave had about 200 people in it and my plan was to get out hard breathing less than normal so I could swim a little faster to get away from the mess. When the gun sounded I took off fast from the far left position so I could site the other swimmers to my right. After about 300 yards I settled in behind a guy and drafted well for about 300 yards. I was feeling good and could tell his pace was slowing down so I sited another pack about 20 yards ahead and pulled out from my drafting spot and worked hard to move up to the next pack. It took me about 5 minutes to catch them but once I did I stayed right on their feet and let them pull me in the rest of the way. It was by far the best strategic swim I had all year and I was feeling good about the swim. I exited the water 11th in my wave and 100th overall for the swim split. It was 29:32. This wasn't a great time but I knew the swim was accurate length compared to the short swim in the last 1/2 Ironman I did in Racine, WI earlier in the summer. I knew I would have trouble breaking 30 minutes when I saw the first pros exiting around 23-24 minutes. On my run up to my bike I was getting some small cramps in my hamstrings and knew that meant I would need to take in lots of fluids on the bike or it could be a long day. I was in and out of transition pretty quickly and found the road to be very crowded with riders from the earlier waves.
When the results were posted I found out I had placed 18th overall behind 17 professionals which meant I was the overall amateur champion. Complete results with splits can be found at http://www.mychiptime.com/searchevent.php?id=4104 (the pro athletes are all numbered under 100) Everything I had worked for over the past year...all the miles, swim yards, weight lifting session, plyometrics, core work, lunges, and drills had paid off. I used to ask my athletes when I coached, "Was it worth it?"...they knew exactly what I meant. I ask myself the same question, "Was it worth it?" Without any doubt in my mind, "Hell Yes!" It was worth every minute of the countless hours of training. From the lonely hours spent on the trainer at night to the runs under the moon, to the times I was lifting weights when most people were sleeping, it was worth every second of the training. More than the pro license, the overall amateur title, the improvements in races, the journey was worth more than I can describe. This journey has take me from 202 lbs. to 161. This journey has given me confidence that all things are possible if you have a dream and are willing to pay the price to reach it. I paid the price. Next year I will be racing against some of the best triathletes in the world when I enter professional races. I don't ever envision myself being a pro that makes lots of money in this sport but I do believe I can compete with them and belong in the same race with them. I have so much more improvement to make and it will begin in 3 weeks.
Sunday, October 25, 2009
Sunday, October 18, 2009
Sunday, October 11, 2009
Sunday, October 4, 2009
Sunday, September 27, 2009
Sunday, September 20, 2009
Since my volume is less than the summer months of training I've really been focusing on the quality of the workouts. I biked 4 times this week. One day was long but I had two of the other days where I did very tough quality intervals. In the pool I began swimming with the Stingrays Club team. They are mostly junior high and high school kids and I'm thankful their coach has given me the chance to work out with them. The workouts have been very tough for me but training with a group is what I need right now. For running I had a great workout on Friday of 5x 1 mile repeats after a warmup. I took 2 minutes rest between each one. My goal was to run the first one at 10k pace and cut down little by little. My times were 5:32, 5:29, 5:25, 5:20, and 5:02. I went very hard on the last one but was excited to run nearly 5:00. I've also been excited by my progress in the weight room. I've increased the weight on my leg lifts by 10% in hopes that the additional strength will lead to improvements on the bike. More than anything this week while I was out training alone...which is nearly every workout, I began focusing on the task at hand. I began thinking about Longhorn 70.3 on October 25th. I'm excited to race there with a goal of being in the top 3. I'm trying to find as much as I can about the course and conditions. I'm very confident and excited to race another 70.3.
On a side note, I skipped a race in Iowa City this weekend. It is one I would have liked to do but my goal is on Austin and I know how valuable the weekend of training is. Had I raced in Iowa City I would have missed some key workouts. Instead of that race I was able to get 8.5 hours of training in this weekend. That decision will be well worth it come October 25th. Thanks for reading...DREAM BIG!!
Monday, September 14, 2009
I arrived pretty early for the 7:30 race so I would have time to get in a longer warm-up than I typically do for a race. I wanted to get some mileage as I'm building up for the 1/2 Ironman in Austin, TX on October 25th. I ran a 1.5 mile warm-up and then did 7 miles of biking. I didn't time things well as I found myself in a hurry to put my race jersey and shorts on about 20 minutes before the start. I found the world's most disgusting porta-potty across the road from the race site and held my breath while I changed. By the time I got down to the pool everyone was already lined up in order of expected swim times.
Swim: I entered the water as the 4th competitor. It was a time trial swim start with someone starting every 10 seconds. The swim was a disaster from the beginning. Being in a pool I expected to be doing flip turns on the end but ran into the first wall without turning because the wall had no marks on it and the color of the paint blended in really well with the water. I changed strategy and decided against the flip turns. I had no rhythm at all in the swim as I was running into the lane lines and couldn't figure out which side I wanted to breath to. The swim was short enough I just counted my losses and decided to try to make it up on the bike. As it was I exited with the 5th fastest swim of the day in a time of 6:33. This was only 8 seconds faster than last year and I'm a much better swimmer than that.
Bike: I had a good transition to the bike and came out of it in 2nd place. I could see the leader, Chris Scott about 30 seconds ahead of me. Chris is a good triathlete from Morrison, IL. We've raced against each other quite a few times. The first couple miles was through the park with some steep descents and a couple sharp turns. I was pretty cautious through the park and caught the leader just as we exited the park. At that point I started riding really hard and had a solid ride. I had done a much more intense workout on the day before the race than I have all year since I was training through this one so I didn't know what to expect. I finished the bike leg with a time of 34:58, which was a 25.7 mph average. This was about a minute faster than last year's bike time. My bike ranking was 1st in the race out of the 104 competitors.
Run: Another good transition had me out on the run deciding how hard I wanted to push. The only brick run I had done in the previous two weeks was the night before the race and this week had been my highest mileage in a month so I wasn't sure how the legs would feel. I put the Garmin GPS watch on to check my mileage pace. I was able to hold 5:35-5:40 pretty comfortable until the last mile. Some of it is through a trail in the woods and the grass was still wet so I slowed it down and proceeded with caution. We then finished with a couple good hills and my pace had slowed to 5:45 by the finish. My final run time was 17:44 which was also about a minute faster than last year. That run split was the top ranked of the day. I finished with a time of 1:01:14, a couple minutes faster than last year. Chris Scott took second place in 1:05:08. Complete results with splits can be found at http://www.theracershub.com/files/299-683.txt Congratulations to all the finishers of the race. For many it was their first triathlon and hopefully they enjoyed it and are hooked on the sport. It was great seeing lots of members of Team Tri-Fit at the race. The title sponsor of the race was Cafe Express and they are owned by club members Teresa and AJ Perisho.
For the week I began my 6 week progression with 140 bike miles, 45 run miles, and 7,500 swim yards. I also got back in the weight room and lifted 3 times, as well as doing lunges twice, speed drills and strides three times, and core work 4 times. My total training time this week was about 17 hours. I'm looking forward to getting back into good shape and having a great race in 6 weeks. Thanks for reading. DREAM BIG!
For the week
Monday, September 7, 2009
Sunday, August 30, 2009
Sunday, August 23, 2009
The Numbers: 468,250 swim yards, 4,608 bike miles, 1,567 run miles, 95 trips to the weight room, over 150 sessions of core work.
These numbers don't tell the story however. I have an e-mail that has sat in my inbox since August 25, 2008. The e-mail was one I sent to myself the day after the Chicago Triathlon a year ago. I had just decided that I wanted to stop coaching so I could train year round. In the e-mail I sent myself 9 specific training goals for this year. I accomplished every one of them except for one which was to run 33:30 in the 10k on the track in April. I had planned to run one in April but that is when I was injured with the cyst on my achilles tendon. The other 8 I have been able to check off. More important than the numbers is the mental toughness I have gained from the numbers. I am more confident going into Chicago than I have ever been going into a race. This week I had my best workout ever on the track. Tuesday I ran a 400, 800, 1200, 1200, 800, and 400. I averaged 4:57 pace/mile through the workout getting faster as I came back down the ladder. My last 400 was the fastest I ran in a workout since I can't remember when. Today I did a 31 mile ride easy with 10x 1 minute hard periods followed by a minute easy. I averaged over 27 mph on the hard periods. My overall ride was at 22.6 mph which is the fastest training ride I've ever had. When I got off the bike I ran a fast mile in 5:19. All of this leaves me believing that I can go under 2 hours next Sunday while placing in the top 10 of the Elite Amateur race. This is the one I hoped to have a peak performance at. The hard work is finished...my mind is ready to race...it's going be great! Thanks for following. DREAM BIG!
Sunday, August 16, 2009
Jen's relay also won the women's relay division. We were thankful to have some help watching Payton from Jess Zimmer, our high school principal's daughter. Mr. Zimmer completed the duathlon the day after a 20 mile long run he did in preparation for a fall marathon. Congratulations to all the finishers in this year's race. This is one that all finishers should be proud of considering how tough the hills are on the bike course. For me the big taper will begin tomorrow. I had a very quality week of training even with the return to school this week. I cut the volume a bit but did 3 very intense bike rides, swam 10,000 yards, and ran 40.5 miles with a lot of quality and speed work. I'll be cutting back even more over the next two weeks in hopes of a big Olympic Distance PR in Chicago on August 30th. I'm hoping to break 2 hours and be in the top 10 of the Elite Amateur division. My belief on a taper is that less is better as long as the foundation has been built. I've been building the foundation since I began this journey on November 3rd. In that time I've probably only taken 7-10 days where I didn't train at all. I've done the work and now I'll rest up. I have never wished I had done more in a taper but many times I wished I had done less. I'll be cutting my training time down in the range of 7-10 hours the next two weeks which will be about 1/3 of what I was doing a few weeks ago. Thanks for reading and following the journey. DREAM BIG!
Friday, August 7, 2009
1. 4 mile run
2. Weight Lifting- 2 sets of 10
3. 3,100 yards swimming
4. 4.5 miles of running with 5x 600 meters
5. 19 mile bike ride
6. Core, Lunges, Claw drill
Total training time for day 10 was 4 hours even.
For the 10 Days and 10 Nights I hit 520 miles on the bike, 106 miles running, and 26,000 yards swimming. In addition to those totals I lifted weights 5 times, did lunges, speed drills, and the claw drill all 5 times each, and core work 7 times. My total training time through the "10 Days and 10 Nights" was 51 hours and 25 minutes. It is now time for me to focus on some race specific workouts for Chicago the next 10 days and then get a really good taper so I can achieve a peak performance. My goals are to go under 2 hours for the first time in an Olympic Distance race and to place in the top 10. I began camp without any specific goals but after the first couple days I decided I wanted my volume to total 4 Full Ironman Races through the 10 days. I was able to achieve that as 4 Ironman events would total about 17,000 swim yards, 448 bike miles, and 105 running miles. I was able to surpass all of those totals. This camp leaves me with great confidence that I will be able to reach my goals in Chicago on August 30th. Thanks for following the camp. DREAM BIG!
Thursday, August 6, 2009
1. 100 mile bike ride
2. 3,500 yards swimming
3. 10 miles running with 4x200's on the end
4. Core work
My total training time for today was 7 hours and 40 minutes
9 Day Camp Totals: Bike- 501 miles, Run- 97.5 miles, Swim- 22,900 yards
Tomorrow is my final day of camp...taking applications for camp next year...free entry to anyone who is interested. DREAM BIG!
Wednesday, August 5, 2009
1. 9 mile run
2. Speed Drills and Strides
3. 4,000 yards swimming
4. 50 mile bike ride
5. Weight Lifting- 2x 12
6. 3 mile run
7. Lunges, core, and claw drill
My total training time today was 6 hours and 5 minutes.
8 day camp totals: Run- 87.5 miles, Bike- 401 miles, Swim- 18,400 yards.
Only 2 days of camp left...DREAM BIG!
Tuesday, August 4, 2009
Day 7 was a bit of a recovery day. Mentally, more than physically I was pretty fried today. I just could not get myself to train as much as I wanted. I ended up doing a 6 mile run in the morning and had a great 30 mile bike workout in the evening in which I pushed the 22 hills that I rode. My average watts up all the hills was between 400 and 500 depending on the grade of the hill and how long it was.
1. 6 mile run 2. 30 mile ride pushing hills Total training time was 2 hours and 10 minutes.
7 day camp totals: Run: 75.5 miles, Bike- 350 miles, Swim- 14,400 yards
Awesome video about the "underdog"...DREAM BIG!
Monday, August 3, 2009
1. 51 mile bike ride
2. 4,000 yards swimming
3. 7.5 mile run
4. Speed drills and strides
5. Weight Lifting- 2x 15
7. Core work
Total training time for day 6 was 5 hours and 40 minutes.
6 day camp totals: Run- 69.5 miles, Bike- 321 miles, Swim- 15,400 yards
I'm seeing a glimmer of light at the end of the "10 Days and 10 Nights" camp...DREAM BIG!
Sunday, August 2, 2009
Bike: Out on the bike I began passing riders who started in the waves ahead of me. I enjoy having people out ahead of me from other waves to catch. It makes for a much more enjoyable ride when there are people out there and I don't have to set the pace. The wind was pretty rough...I'm guessing about 15 mph. I was so glad to not be riding my Zipp disc. With a disc on the rear wheel I would have been getting blown all over the road. Thanks to the sponsorship from Healthy Habits and Zipp I was able to ride a Zipp 808 front wheel and a Zipp 1080 rear and I felt in complete control of the bike. This wheelset is very light so they are super fast on hills as well as handling the crosswinds without any trouble. At the first turnaround 5.5 miles into the race I spotted the leader, Chris Scott about 2:20 ahead of me. Chris is a great local triathlete that finished 2nd in this race last year. There were still a few other guys from the 30-39 year old wave in front of me as well as a few of the women's leaders. At the turnaround we began the last 10.5 miles that would be into the wind. This is where I feel very strong riding. I have gained a lot of power on the bike from spending a great deal of time in the weight room and doing lots of hill intervals this year. By mile 14 I was able to pass Chris Scott to move into the lead ahead of all the guys who started in the wave ahead of me. For the ride I averaged 24.9 mph which was pretty solid considering most of the ride was into the wind. My bike split was the fastest of the race by 2 minutes and 13 seconds. It was my 3rd race this year posting the fastest bike split.
Run: Exiting the 2nd transition I put on the Garmin GPS watch. I used this in Racine and liked having it on because I could constantly monitor my pace. I was hoping to try to run 5:30 pace as long as I could hold it. In Chicago for my peak race later this month I'm hoping to average 5:35 for the 10k. I'll be much more rested for that race. I began the run very fast and at the mile mark I was at 5:29 pace. At the turnaround I was at 5:30 pace and I pushed hard on the way back. When I finished the Garmin had me at 5:28 pace but it is either a bit off or the course was a touch long as the official results had me at 5:34 pace with a run time of 17:15. My run split was the fastest of the race by 48 seconds. I finished the race in 1:02:07 which turned out to be the winning time by 4 minutes and 7 seconds. I was very satisfied to race that well on tired legs. It was the fastest time on the course in the last 4 years and considering the direction of the wind I was very happy with the race. I was 2 minutes faster than last year when the wind wasn't bad at all and I was much more rested for that race. Complete results from the race with splits can be found at http://www.theracershub.com/files/290-648.txt
I had a great week of training...mostly from the 5 days of camp. I ended the week with 300 miles biking, my highest total ever not counting RAGBRAI many moons ago. I also ran 67.5 miles which was my most since competing at Augustana College nearly 8 years ago. I swam 13,700 yards and lifted weights twice. I did lunges twice and core work 4 times. I plan to continue my camp for 5 more days before taking a day off next Saturday...I'll need it. As I'm finishing camp these days my thoughts are on the approaching race in Chicago on August 30th. This is my big peak race for the year. I'll be tapered and rested up for this one hoping for my best race ever. My main goal is to break 2 hours for the Olympic Distance course. I know it can happen. I'll put in the work now so I can rest up later and reap the benefits of that work in Chicago. Thanks for reading...Congrats to all the Crossroads finishers. DREAM BIG!