052509 - Brick

Memorial Day weekend went by fast and I felt like I did a lot of working out so I was not excited to do this brick.  I spent the day with the wife and checked out the new Star Trek movie before the workout.  In the late afternoon a big storm was brewing so I decided to put coach troy on for a little aerobic base workout.  I rode on the trainer for an hour and kept my HR in the high 130s to low 140s.  I then went outside for two loops around the reservoir in 30 minutes.  The legs opened up quickly and I felt fast on my feet.  After the workout I couldn't remember how just two hours earlier I was dreading it.  I guess if you just follow the plan, the exercise has a way of clearing the head of all the negative thoughts you are having about the exercise.  

052409 - Brick

This morning I got up at 6 AM and headed to Rock Creek Park for a brick.  I did the hilly loop 4 times and then went out to the end of Beach Drive.  I covered about 40 miles in 2 hours and 15 minutes and my average HR was around 143.  I then transitioned to the run and ran the hilly loop in 35 minutes.  I covered about 3.5 miles and my average HR was 146.  I felt really good to be out there early and now I am ready for a round of golf (Tee time is at 1:00).  

052309 - Brick

On Saturday morning I woke up early and headed out to Haynes Point for a ride.  My average HR was in the low 140s and I felt pretty sore in the legs.  I got home and took an hour off and then went for a 90 minute run.  I ran to Lincoln Park, around the National Mall and up 23rd street.  I felt pretty good on the run and tried to keep my HR in the upper 140s and lo 150s.  The weather was pretty warm (around mid 80s) and I was glad to start running in some heat.

052209 - brick

Yesterday I completed a brick after work.  I got out of work a little early and headed down to Haynes point for a 1 hour bike and a 45 minute run.  The legs were tired and sore.  I knocked down the bike with an average HR of 146 and I moved pretty quickly on the run with an average HR of 159.  I can't believe I am inside 1 month away from Ironman CDA.  I am feeling pretty tired and looking forward to the taper!

051209 - Bike

Went to Haynes Point for a 90 minute ride this evening.  I actually took my bike to work this morning so I could head out right after work.  I got out of work around 5:45 and got down to the point by 5:55.  I was happy to avoid the trip home before the workout.  This got me finished at around 7:30.  I kept a high cadence, my average HR was around 140 and my pace was around 18 MPH.  Another excellent weather day!

051109 - Swim, lift, bike, run

Yesterday I hit the pool in the morning for a 45 minute swim.  After work I hit the weights again and I have to say it was tough after two weeks away.  The legs were tired, but I got through it.  I rode on the bike for 15 minutes and kept a high cadence (90+).  I then went outside for a nice run with an average HR of around 145.  The weather was awesome! 

050909 - Kinetic Half Race Report

Raced in the Kinetic Half yesterday.  I was excited to do the first tri of the year and I was anxious to see how my training was going to pay off.  The race was in Lake Anna State Park in Virginia and the weather was perfect.  I got to the site around 6 AM and I was stressed out because I had a few problems finding the location.  I settled down, checked in, and quickly set up in transition.  I was able to get a light run in for a warm up and then I put on the wetsuit for the swim.  I only had about 15 minutes to get wet and warm up in the water, but I got a light swim in.  Right before the race started, I was still pretty nervy and I remember thinking that for future races I need to commit to a pre-race routine that involves an earlier arrival.

The race started and I was in the first wave.  I got in the water in the back of the pack and I really wish I hadn't.  I was bumping into people the entire start and it took me a long time to find a rhythm.  I didn't find any open water until the second turn buoy.  I made it to shore in about 17 minutes and had to run to the start for lap two.  I felt a lot better on the second lap and settled into a better rhythm.  I got out of the water in just under 37 minutes.  I ran out of the water and took a bit of time in T1 (2:26).  I jumped on the bike and got off to a rough start.  I looked down at my HR monitor and I had no heart rate data.  I looked down at my bike computer and I had no data there either.  I stopped quickly and tried to adjust the speed and cadence sensor.  It didn't fix anything.  I reset my watch and thankfully saw my HR at 155.  I decided I was going to just go and focus on my HR and off I went.  I was happy to see that the course was marked at every 5 miles.  When I hit mile 5, I looked down at my watch and saw that it took me 15 minutes.  I knew that the pace I was at was good.  For the rest of the ride, I kept checking off 5 mile segments and I continued to keep my HR in the 150-155 range.  My HR would spike on hills, but the rollers never went up forever.  I found myself getting out of the saddle and powering over the hills.  I finished the ride at 2:49:52.  

I transitioned at T2 in 1:41 and headed out for the run.  The run felt like it was constantly uphill and there was a lot of hot sun beaming down.  I was slow to start, hitting mile 1 at around 9 minutes, but I started to focus on 8 minute intervals and I hit each mile marker at around 8:30.  I loosened up after about 2 miles and I just kept focusing on each mile.  My HR was up in the low 160s for a lot of the run and I was worried because I was trying to keep it in the 155 range.  I couldn't!  I just kept going and finished the 3 loops in 1:46:39.

Overall, I completed the race in 5:16:54.  This was almost 45 minutes better than Timberman and I was ecstatic!  I felt really good at the finish and really ran hard for the last mile.  I had stuff left in the tank and I think I may have gone a little bit easy on the run.  However, the race was a great preparation for Ironman CDA because I dialed in my bike pacing and nutrition.  I stuck to the instructions of 1 gel every 20 minutes with 4-6 oz of water.  I also had about 1 salt tablet per hour and took in two at the second bike hour.  It was great to see that I could put out this effort and get this result.  Despite the early morning, I was really happy to race and can't wait for the next one!  It was also great to see my pal Griff get a PR with 4:57!  

040509 - Bike

Rode the espresso bike for 45 minutes and tried to do a hilly course.  I kept my HR up in the 140s for the entire ride.  I did have several downhills where I spun at over 100 RPMs for 60 seconds or more.  I also had a few hard climbs where I had to get out of the saddle.  Felt really good after the workout and I am looking forward to the race this weekend!

040409 - Run

On Monday I went to the gym after work and did a 45 minute run.  I warmed up a bit and then followed Max's instructions:  5 X 90 second intervals at threshold.  I have to say this was the first time I did a workout like this.  I cranked the treadmill up to around a 6 min mile pace and ran like hell for 90 seconds.  Then I ran at an easy pace for 3 minutes and repeated.  It felt good to get the legs moving fast!  I got my HR up in the high 170s on each interval.

050309 - Swim

Hit the pool on Sunday for a 45 minute swim.  I warmed up and then went for 30 minutes straight at a moderate pace.  I covered just over a mile in 30 minutes and felt good to get a long swim in.  I then cooled down and called it a day.

050209 - Brick

This morning I did a brick.  I rode the bike in Rock Creek Park and spent 105 minutes out there in the light rain.  I transitioned to the run and ran strong for 30 minutes over some hilly terrain.  I felt really good in this workout.  Took a gel every 20 minutes and kept my HR average in the upper 140s.  Also felt really good to go out and ride with a higher cadence.  Lately I have done a lot of rides in harder gears to work on leg strength.  Today I just focused on a cadence around 90 rpms.

050109 - Swim Bike

Today was an everything day.  I woke up this morning and was too tired to head to the pool so I decided to do everything after work.  I rode the virtual reality bike in the gym and did a 45 minute ride on a very hilly course.  The course had a 5 mile climb in it and I had my HR up in the 160s for most of the ride.  I transitioned to the treadmill and ran for 25 minutes and then ran home.  In total, the run was 45 minutes and my HR was around 150-155 the entire time.  I took some time to refuel and drink some water and then I headed to the pool.  I swam for 45 minutes and felt good to get a long swim in.

043009 - Run

Went for a 60 minute run after work. Headed down to the National Mall and ran to Lincoln Park and back. The legs were really tired after lifting, but I kept my HR in the mid 140s and loosened up quick. It was a nice cool day and I was happy it wasn't 90 degrees like the day before. As I was running I felt like I have been spending a ton of time on the bike lately. I remember how last year I did a lot more runs, but when I got to Timberman I was hurting on the run. I hope all the bike work pays off and keeps my legs fresh when I switch over to the run. I am really looking forward to the kinetic half for a good test!