042909 - Blogging Issues Again

Last week I didn't get to record my progress, but I did get in all but 1 workout (missed a swim).  I had a really good weekend workout on the bike and found some hills to work in the big chain ring.  I think the experience in CT showed me what my legs should feel like at the end of a workout.  I felt better on the weekend after a really rough week (allergies and recovery from the CT bike weekend).

Today I got my swim done in the morning and my lift, bike, run in the evening.  On the swim I went consistently for 45 minutes and felt really good and relaxed.  After work, I hit the weights hard and felt wobbly on the bike and run.  looking forward to racing soon!

041809 - 041909 Long Bike Rides

Last weekend I went to CT to ride with Griff.  I have to say it is only now that I recovered enough to write about it.  I arrived on Friday afternoon and felt a little crappy because of allergies.  I took a Claritin and found out the next day that that was a bad idea.  I think I pissed every 90 minutes on Friday.  

We woke up on Saturday and headed out around 9:30 for a 108 mile ride.  Unfortunately, we only completed 70 because I felt really bad and was not used to the hills.  We chatted with Max that evening and he asked a few very good questions.  He explained that I should have had a lot more to eat on Friday and the Claritin was a really bad idea.  I may have been dehydrated, but aside from all of that, I think the hills really hit me hard.  I was not used to riding on terrain like that and I learned a really good lesson about the importance of nutrition and hydration.  My HR average for day 1 was in the low 160s.  

Because we did not finish the full ride, we decided to head out on Sunday morning.  I had a better dinner and felt much better in the morning.  We headed out on similar terrain and knocked out 5o miles in just over 3 hours.  I tried to focus a bit more on my pace (rather than trying to keep up with Griff) and I took a gel every 20 minutes (rather than every 30 minutes on Saturday) .  I felt much better and my average HR was 141.  After a big burrito i was able to drive back home to DC.

I have to say I really was happy to get this experience under the belt.  I always chat with Griff about the crazy rides he is doing, but now I have a new found respect!  I also realized why I need to make some slight changes to my training to get in better quality rides.

Week of 041209 - Mixup

I didn't get to blog this past week, but I did get in some good work.  Sunday I got in a brick (2 hour ride and a 30 minute run) and a 45 minute swim.  On Monday I did a 60 minute ride after work and on Wednesday I did the typical 45 minute swim in the morning and lift, bike, run in the afternoon.  On Thursday I had a 90 minute bike on haynes point and on Friday I missed a day to commute up to CT for the training weekend.  Overall, I felt really good and looked forward to the weekend.

041109 - Brick

This morning I did a brick.  I rode the trainer for 30 minutes and then headed out to Rock Creek Park for a 90 minute run.  It was freaking pouring rain and cold!  I kept my HR above 150 and I think my average was round 150 for the entire brick.  The legs were tired, but I managed to get through the run.

041009 - Swim and Brick

On Friday I went to the pool before work and swam around 2300 yards.  I decided to just swim straight through and it felt good to get in a rhythm.  After work I took the bike out to Rock Creek Park and tried to do the little hilly loop.  I rode for 45 minutes and kept the HR below 140.  After the ride, I went out for a 45 minute run around the catholic/golf course/reservoir.  I ran at a pretty good pace and kept my HR in the upper 150s.  Felt really tired in the legs!

040909 - Bike

After work I went down to Haynes Point for a 90 minute bike.  Getting down there was a pain in the ass with all the traffic downtown.  I think the cherry blossom viewers really plug up the traffic.  I rode in pretty windy conditions for about 75 minutes around the point.  I kept it in the big chain ring and tried to keep my HR below 150.  Felt really tired in the legs and I am having some issued in the right knee.

040809 - Swim, Lift, Bike, Run

On Wednesday I hit the pool in the early AM and swam around 2300 yards.  After work I went to the trinity gym to lift, bike and run.  I am still squatting with 65 on each side and using 45lbs for step ups.  After that I did my lunges with a 50 lb dumbbell over my head.  I felt pretty tired in the legs, but loosened up after the bike.  I ran for 30 minutes with my HR around 148.

040609 - Brick

On Monday I did a brick.  I rode the bike for 60 minutes after work and ran for 30 minutes.  I stayed inside on the trainer and kept my HR aerobic.  Ran in the same HR zone and felt pretty worn out from the day before.

040509 - Swim

Made up my friday swim today.  I felt pretty good after the race so I went to the gym this afternoon and put in 45 minutes.  I didn't count laps, but I just swam straight for 45.  

040509 - Cherry Blossom 10 Miler

Checked off another PR this morning.  I ran in the Cherry Blossom 10 Mile Road Race and the day could not have been better.  The weather was around the mid 40s and warmed up as the race went on.  I got to the race around 7:20 and did some light running and stretching to get prepped.  I needed to wait to get in my corral because I was too late to be let in.  Fortunately, after the first wave went off, they let the red wave move up and I was able to get into the back of that wave.  My start felt good, but it was really crowded and hard to move forward.  I carefully moved my way up in the pack and really put the bobbing and weaving skills to work.  My HR was tracking around 160 for the first 1-2 miles.  I missed the first two mile markers so I had no idea what my pace was.  I made a decision to just watch my HR and forget about pace.  I moved my HR up in the high 160s and kept it between that and 173 for the rest of the race.  My average HR ended up being 169 and I finished just under 1:12.  I was really happy with the way I felt and I definitely ran hard for the entire run.  I was not sure how I would do with my HR that high for over an hour, but I learned that I was able to sustain it.  I got a bit tired toward the end, but once I hit the 8 mile marker I really pushed it for the last two.  I think I ran the last mile at just over 6 minutes.

040409 - Another Brick

Did another brick this morning.  Woke up at 7 AM and jumped on the trainer for 30 minutes of aerobic work.  I then went outside and ran to the Rock Creek Police Station.  Overall I spent 90 minutes running and my HR on the run tracked between 149 and 155.  My Average HR for the brick was 153.  Felt good and I am looking forward to see how I do tomorrow on tired legs.

040309 - Brick

Did an early morning brick yesterday.  I jumped on the trainer at around 7 AM and rode for 45 minutes.  Tried to do a variety of intervals (low gear/high gear work) and keep the HR up in the high 140s and low 150s.  I then transitioned outside for a run in the rain.  I covered around 6 miles in 45 minutes and kept my HR in the low 160s for much of the run.  The legs were tired, but I had a good workout.  Was glad to get it over because the parents were showing up in the evening.  Had to move the swim to the weekend so i am planning to do that on Sunday after the Cherry Blossom 10 miler!

040209 - Bike

Spent 90 minutes on the bike Thursday after work.  Went outside (finally) and rode down on Haynes Point.  I felt pretty good.  Kept the HR in the low 140s and tried to keep the cadence around 90 RPMs.  It was fun watching the guys from the Thursday night fast laps group fly past me at around 30 MPH.  I swear I can't imagine riding in a pack like that.  I was just about to get to the corner and I was moving at around 20 MPH when all of a sudden I heard someone yell: "On your left" and they flew right past me!  Those guys are machines!

040109 - Lift, Bike, Run

I am really happy that the work gym was redone!  They now have all new equipment and a nice smith machine.  I got my lifting done in around 35 minutes and biked home from work in the rain.  I then went out for a two loop run around the reservoir.  The lifting was very difficult today for some reason.  I think I saw some spots while doing squats.  When I got home and started the run, my legs felt wobbly and achy.  I kept my HR around 148 during the run and ran for 30 minutes.  I was happy it was over, and felt that I got some good work in.  I am really feeling weak in the legs.  I think I didn't eat very well today and maybe that has something to do with it.  

040109 - Swim

Hit the pool this morning for a 45 minute swim.  I covered 2500 yards and swam steady the entire time.  I wanted to swim without breaks and it made the time go a bit quicker.  Felt really good and focused on my stroke rather than speed.  However, I did spend some time trying to make sure to turn over quicker and get the HR up.  It was good to get this in the bag in the early AM before work.

032809 - Swim

On Sunday I made up for my missed Friday swim.  I swam for 45 minutes and got lost in the laps.  Not sure how much I covered. 

032909 - Run

Ran on Sunday for 45 minutes.  I did the reservoir loop 3 times and and kept the pace pretty easy.  My wife wanted to run with me so we went out together for an easy jog.  My average HR was only 128 and my max HR was 138.  I felt very tired on this run, but it felt good to get out for a recovery run.