Mile Repeat workout at Boulder Res:
4x1mile includes hills at each end.
6:15, 6:32, 6:42, 6:59 T=26:01
1 mile warm up and cool down
38* sunny, slightly windy
Showing posts with label Boulder Res. Show all posts
Showing posts with label Boulder Res. Show all posts
Saturday, January 15, 2011
Work the Heart and the legs will follow
Mile Repeat workout at Boulder Res:
4x1mile includes hills at each end.
6:15, 6:32, 6:42, 6:59 T=26:01
1 mile warm up and cool down
38* sunny, slightly windy
Tuesday, August 10, 2010
Early morning swim with BAM
My Swim this morning...
Man 5:10 am is early. I was awake before the alarm but still questioned even going this morning. In the end I got my ass up and ate a little and felt better. It was a great mock race morning, and even my stomach played its natural role. I got up to the Res a might early and got a few pix of the sunrise as they unloaded kayaks and bouys.
I signed the waver and it was my first time with BAM so it was free (no 10$ charge and no park entry fee). You should come to one hahaha. There were about 20 people by the time I finished my first lap. I got my wetsuit on, talked to the organizers about distances and I was off to the races. It was about 61* air and 70* water. I was strong to the first turn, then second turn continued but got off course aiming for a nav. bouy instead of the race ones (red and orange look the same at that low angle). Back on the trail I rounded the next and right into the sun. I tried to swim as straight as I could at 90* from the previous turn but really was swimming blind until I got within 70ft of the floaty. The next one was my next turn and I had caught up to 2 people, one I even hit in the foot and then gave them some room. I dont do alt breathing so if someone is on my left, I cant see them. It was a strong first lap of 1000m 19:18 at 31min pace. I then stopped to wipe out the fog from my goggles for 2 mins and then did another lap.
Lap 2 was not as strong and my arms were tired and cranky the first 300m but then I got some type of second wind or something and powered it home. My arms now are already sore btw this and the lift yesterday. 19:40 Pace=32
wonderland lake big out and back.
Man 5:10 am is early. I was awake before the alarm but still questioned even going this morning. In the end I got my ass up and ate a little and felt better. It was a great mock race morning, and even my stomach played its natural role. I got up to the Res a might early and got a few pix of the sunrise as they unloaded kayaks and bouys.
I signed the waver and it was my first time with BAM so it was free (no 10$ charge and no park entry fee). You should come to one hahaha. There were about 20 people by the time I finished my first lap. I got my wetsuit on, talked to the organizers about distances and I was off to the races. It was about 61* air and 70* water. I was strong to the first turn, then second turn continued but got off course aiming for a nav. bouy instead of the race ones (red and orange look the same at that low angle). Back on the trail I rounded the next and right into the sun. I tried to swim as straight as I could at 90* from the previous turn but really was swimming blind until I got within 70ft of the floaty. The next one was my next turn and I had caught up to 2 people, one I even hit in the foot and then gave them some room. I dont do alt breathing so if someone is on my left, I cant see them. It was a strong first lap of 1000m 19:18 at 31min pace. I then stopped to wipe out the fog from my goggles for 2 mins and then did another lap.
Lap 2 was not as strong and my arms were tired and cranky the first 300m but then I got some type of second wind or something and powered it home. My arms now are already sore btw this and the lift yesterday. 19:40 Pace=32
wonderland lake big out and back.
Sunday, August 1, 2010
I am Dans legs
I am Dan's Legs. Standing at roughly 39" we are a delicate ensemble of muscle and bone which propels Dan wherever he wishes to wonder. Without us Dan would obviously be without legs, an immobile lump of dreaming flesh. We make dreams come true. The feet which are afraid of sun and enjoy the cavernous sanctuary which Dan's shoes provide. We perpendicularly enjoy a windy hilly route in which we must orchestrate a well timed series of delicately balanced moves. We enjoy working long hours and weekends. Overtime keeps us lean and mean.
This was a journey to say the least, you needed a break early on to hit the bathrooms at the 2 mile mark, just as I was warming up, But we were soon back on the horse. I took the largest hill of the run with a few grunts but unlike last time the gasps for oxygen and over consumtion of fuel were not present.
Sincerely,
Dan Legs
10.14 mile run at the Boulder Res. at Pace=7:17
After loop 1, I took in some much needed water and a bit of gel and started to wonder if stopping is a good idea on long runs. When things start to catch up with you and your body starts to try to recover..pumping blood back into your stomach, you start to sweat like crazy. Both of which lead to problems back on the road for loop #2. I now had sweat in my eyes and a deep cramp on my lower left side. Seeing Chrissie Wellington merge onto the trail was more then enough encouragement to trudge on at the awesome pace I had started however after a mile of running behind her I got dropped like a stone in water.
Luckily for me there were plenty of other motivators also getting in a run on this beautiful day. I pulled 2 loops around the main parking lot and set back for my finish, my first 10 mile run. A little ankle soreness/tightness, but no major knee pain like last time. I had a strong finish up a mini hill and could have been more out of breath.
Post run I jumped into what we are going to start calling the "doggie Pond" because i saw a little girl fall in after throwing a stick to her dog and then throwing a fit because she was all wet with water that the dogs were in. A ten min soak is all I needed.
This was a journey to say the least, you needed a break early on to hit the bathrooms at the 2 mile mark, just as I was warming up, But we were soon back on the horse. I took the largest hill of the run with a few grunts but unlike last time the gasps for oxygen and over consumtion of fuel were not present.
Sincerely,
Dan Legs
10.14 mile run at the Boulder Res. at Pace=7:17
After loop 1, I took in some much needed water and a bit of gel and started to wonder if stopping is a good idea on long runs. When things start to catch up with you and your body starts to try to recover..pumping blood back into your stomach, you start to sweat like crazy. Both of which lead to problems back on the road for loop #2. I now had sweat in my eyes and a deep cramp on my lower left side. Seeing Chrissie Wellington merge onto the trail was more then enough encouragement to trudge on at the awesome pace I had started however after a mile of running behind her I got dropped like a stone in water.
Luckily for me there were plenty of other motivators also getting in a run on this beautiful day. I pulled 2 loops around the main parking lot and set back for my finish, my first 10 mile run. A little ankle soreness/tightness, but no major knee pain like last time. I had a strong finish up a mini hill and could have been more out of breath.
Post run I jumped into what we are going to start calling the "doggie Pond" because i saw a little girl fall in after throwing a stick to her dog and then throwing a fit because she was all wet with water that the dogs were in. A ten min soak is all I needed.
Sunday, July 11, 2010
Boulder Peak Triathlon
Results:
Place overall: 502/1344
Place men: 392/812
Place Age 30-34: 63/129
Swim rank overall: 517/1344
Swim: 30:07
T1: 2:18
Bike Rank overall: 694
Bike: 1:25:34
Bike Pace: 18.4mph
T2: :54
Run Rank overall: 439/1344
Run: 50:31
Run Pace: 8:09 (7:21, 15:32, 24,…)
Total: 2:49:23
Preparations:
I moved out to Boulder in Jan. to begin my training at altitude; however Tri training started in early Dec when I was determined to gain 10 lbs of muscle to prepare for the endurance training ahead. That then led to seven months of training, 10.5 miles swam, 367 miles biked, 262 miles ran, blue bathing suit faded to gray due to Chlorine, 7 flat tires, going through one pair of shoes and 6 pairs of socks, and 3 cans of 2.6lb Muscle milk powder. More than that, I met/made some really great friends and training partners along the way. In particular was Kylee, one of the first people I've ever ran/trained with (during previous tri training cycles for sprint Tri's I had such a crazy work schedule and travel that I would do it alone). It has been a really great pairing, as both of us feed off each other’s energy and can help but inspire whomever we meet to get out there and show their best. There are few people in your life that you have that connection with but she definitely fills the void of previous training partners that I no longer have access to (not that there is anything wrong with my long distance, nor YouTube partners).
Besides that I got my bike tuned up and the bars re-gripped in flashy tape that demands notification, because let’s face it, part of being good is looking good. I picked my bike up on Friday after work and got home in time for a wonderful home cooked meal of chicken and pasta. The week leading up to this night of rest was in a sense a taper. I would work out one day including some technical aspects and then take the next day off or really easy.
Saturday, I rested for most of the day other then riding my bike up to the Expo 3 miles to pick up my race packet and attend the pre-race rule meeting. My bike up was sluggish, my legs felt heavy and it really felt like I was dragging a piano behind me (not knowing why at the time but I found out, continue reading). With 1800 competitors expected I thought that Ironman did an amazing job with organizing the event. Everything went pretty smoothly and answers to all questions were available on the spot. It was a good chance for people to check out the transition zone and the swim course. I was expecting the water to be as warm as my last swim but I got word that the deeper waters were much colder so I planned on wearing my wetsuit.
After the meeting and checking out some sweet gear I biked home to pack everything up.
Race Morning:
I went to bed at 9pm just after sunset and had a full nights rest. Not really all that nervous. I got up at 4:40 and had a little breakfast, thinking that I could pretty much eat anything since my race start wasn’t for a few hours. Having packed everything up the night before, I was confident that I didn’t forget anything and drove up to the race site Boulder Res. I got my timing chip and found my transition area (which was at the end of the row and 3 rows from the bike out gates) which was a great spot.
They closed the TA at 6:20 and I had a little over an hour to wait around before my wave (wave 13, the last wave).
Race:
At 7:20 I was found by my fans Chris and Kylee just off their morning runs and began to put on my wetsuit. This was the first time I wore a tank top under it and it was semi loose fitting so I tucked it in neatly. I also wore wax ear plugs for this swim and it really works out for me (best 2$s spent). I wore my watch under the suit so that I wouldn’t have to waste time later on trying to put it on when my hands are shaking from the adrenaline.
I lined up toward the front and in the middle and we were sent off right on time (or about). It was a crazy start, there were people everywhere and I had to fight to keep a position, I know I kicked at least one person and just about drown 2 more with my arms flailing. It wasn’t long and after about 200m my goggles had already fogged up, limiting my view to about 6 feet. There were a few times I got lost on the course and began zig zaging around and I cut a few people off from their line. Over all though it was a smart leg and there was no point where my arms got so tired that they couldn’t press on. I just found it hard to get into a rhythm with people so close around me and having to overtake members of the previous wave. Also, the sweet taste of gasoline and exhaust from a jet ski was a nice touch as I neared the shore.
I got out of the water in a time that was almost 10 mins. better then my goal, still stumbled around though and I was having a little trouble regaining my breath. I had good run pace into the TA where I got the rest of my suit off and prepared to bike. I had a little trouble getting socks on my wet feet even though I had loaded them with baby powder.
I had a great flying mount onto the bike and we headed out of the park and hit the streets (uphill for the first 7 miles). At about the 2 mile mark I began to hear a rubbing from my back tire and started to fixate on it. I had to make some decisions: A) get off the bike and check it out, B) reach back and try to adjust the brake bracket, C) reach back and disengage the brake. I settled on B and C being my best options, however both were unsuccessful in correcting the noise and its associated drag. At mile 5 and just before my turn onto Lee Hill road (the big hill) I had accepted the fact that I was going to have a slow bike, it was going to be a battle and I was going to be dragging that piano I felt the day before for 26 miles and up over a massive hill. So I refocused on taking the hill. My composure actually did help and I began to pass a few people on the hill. Seeing a few people that had gotten off and walk was less then inspiring but I knew how much slower I would be even if I ran with the bike, so I stayed on and fought. I fought hard, not really getting out of breath but feeling the effects of my swim more and more. My legs were draining so I knew that after the summit I was going to have to have a very smart ride from then on (coasting and resting on the downhill portions). At about 100m from the top it was a much welcomed party including cowbells, air horns, 4 men dressed in devil costumes and other onlookers.
At the summit I grabbed the complimentary G2 pro formula and stashed it after a few sips. I reengaged my brakes hoping that some surface area would burn off and thus remedy my drag. The down slope was steep with the potential of a 40mph coast easily, however with a 35mph max limit or a DQ rule, I stayed around 31mph to play it safe (the speed limit section was only about a half mile). I was very familiar with the rest of the course and was in great spirits by my turn on Nelson Rd. even though I still had drag from the brakes. On 63rd and with less than 10 miles to go I didn’t really pick up my pace I just road strong and steady (even over the rolling hills) and must have passed 30 other bikers taking into consideration that the next turn could bring a hindering head wind. By this time however my feet were numb and no amount of resting, or wiggling was going to bring them back to life. I needed to get off that bike.
I arrived at the dismount 20mins. Later than anticipated but relieved to have the chance to get back on the ground for the leg that I had previously though I was most prepared for. I had a great T2, racked my bike, turned my number around and trotted on with my numb feet. I noticed that the rack was already filled with bikes, meaning that I was behind a lot of my age group (even though very few had passed me during my ride).
I got through the first mile in a smart 7:21 pace, again distracted by competitors that had given into walking. I grabbed sips of water at mile 1, 3, and 5 combining both water and Gatorade and doing the best I ever have with the grab and go method. At the turn around I was 4 mins past my pace and knew I had to stay within myself and gather a strong finish. It just wasn’t in me, I couldn’t find it even though there were a few inspiring downhill sections. The last 800m I looked and felt like death, like a truck had run over me and I was hating every second. The last 400m, I hit the crowds, they announced my name and I finished with a proud stride out, crossed the line and just about collapsed from pure exertion and dehydration. I donned a cold wet towel on my head and downed 2 bottles of water and found the nearest shady spot. I finished!
Aftermath and lessons learned:
It took me around 20 mins. to settle down and start the celebrating and savor the moment. The race left me with sore shoulders, abs, lats, triceps, and hamstrings but more then that I learned a lot about being a Triathlete as well as redefined my limitations. I learned that even after you get a professional tune up to always thoroughly check your bike and equipment. In all it was a great test for the 70.3 and pointed out my weak areas that Ill need to focus on for these last 2 training cycles. Stay tuned and thank you for the support, It truly means a lot to me knowing that im not out on the course or during training alone.
Place overall: 502/1344
Place men: 392/812
Place Age 30-34: 63/129
Swim rank overall: 517/1344
Swim: 30:07
T1: 2:18
Bike Rank overall: 694
Bike: 1:25:34
Bike Pace: 18.4mph
T2: :54
Run Rank overall: 439/1344
Run: 50:31
Run Pace: 8:09 (7:21, 15:32, 24,…)
Total: 2:49:23
Preparations:
I moved out to Boulder in Jan. to begin my training at altitude; however Tri training started in early Dec when I was determined to gain 10 lbs of muscle to prepare for the endurance training ahead. That then led to seven months of training, 10.5 miles swam, 367 miles biked, 262 miles ran, blue bathing suit faded to gray due to Chlorine, 7 flat tires, going through one pair of shoes and 6 pairs of socks, and 3 cans of 2.6lb Muscle milk powder. More than that, I met/made some really great friends and training partners along the way. In particular was Kylee, one of the first people I've ever ran/trained with (during previous tri training cycles for sprint Tri's I had such a crazy work schedule and travel that I would do it alone). It has been a really great pairing, as both of us feed off each other’s energy and can help but inspire whomever we meet to get out there and show their best. There are few people in your life that you have that connection with but she definitely fills the void of previous training partners that I no longer have access to (not that there is anything wrong with my long distance, nor YouTube partners).
Besides that I got my bike tuned up and the bars re-gripped in flashy tape that demands notification, because let’s face it, part of being good is looking good. I picked my bike up on Friday after work and got home in time for a wonderful home cooked meal of chicken and pasta. The week leading up to this night of rest was in a sense a taper. I would work out one day including some technical aspects and then take the next day off or really easy.
Saturday, I rested for most of the day other then riding my bike up to the Expo 3 miles to pick up my race packet and attend the pre-race rule meeting. My bike up was sluggish, my legs felt heavy and it really felt like I was dragging a piano behind me (not knowing why at the time but I found out, continue reading). With 1800 competitors expected I thought that Ironman did an amazing job with organizing the event. Everything went pretty smoothly and answers to all questions were available on the spot. It was a good chance for people to check out the transition zone and the swim course. I was expecting the water to be as warm as my last swim but I got word that the deeper waters were much colder so I planned on wearing my wetsuit.
After the meeting and checking out some sweet gear I biked home to pack everything up.
Race Morning:
I went to bed at 9pm just after sunset and had a full nights rest. Not really all that nervous. I got up at 4:40 and had a little breakfast, thinking that I could pretty much eat anything since my race start wasn’t for a few hours. Having packed everything up the night before, I was confident that I didn’t forget anything and drove up to the race site Boulder Res. I got my timing chip and found my transition area (which was at the end of the row and 3 rows from the bike out gates) which was a great spot.
They closed the TA at 6:20 and I had a little over an hour to wait around before my wave (wave 13, the last wave).
Race:
At 7:20 I was found by my fans Chris and Kylee just off their morning runs and began to put on my wetsuit. This was the first time I wore a tank top under it and it was semi loose fitting so I tucked it in neatly. I also wore wax ear plugs for this swim and it really works out for me (best 2$s spent). I wore my watch under the suit so that I wouldn’t have to waste time later on trying to put it on when my hands are shaking from the adrenaline.
I lined up toward the front and in the middle and we were sent off right on time (or about). It was a crazy start, there were people everywhere and I had to fight to keep a position, I know I kicked at least one person and just about drown 2 more with my arms flailing. It wasn’t long and after about 200m my goggles had already fogged up, limiting my view to about 6 feet. There were a few times I got lost on the course and began zig zaging around and I cut a few people off from their line. Over all though it was a smart leg and there was no point where my arms got so tired that they couldn’t press on. I just found it hard to get into a rhythm with people so close around me and having to overtake members of the previous wave. Also, the sweet taste of gasoline and exhaust from a jet ski was a nice touch as I neared the shore.
I got out of the water in a time that was almost 10 mins. better then my goal, still stumbled around though and I was having a little trouble regaining my breath. I had good run pace into the TA where I got the rest of my suit off and prepared to bike. I had a little trouble getting socks on my wet feet even though I had loaded them with baby powder.
I had a great flying mount onto the bike and we headed out of the park and hit the streets (uphill for the first 7 miles). At about the 2 mile mark I began to hear a rubbing from my back tire and started to fixate on it. I had to make some decisions: A) get off the bike and check it out, B) reach back and try to adjust the brake bracket, C) reach back and disengage the brake. I settled on B and C being my best options, however both were unsuccessful in correcting the noise and its associated drag. At mile 5 and just before my turn onto Lee Hill road (the big hill) I had accepted the fact that I was going to have a slow bike, it was going to be a battle and I was going to be dragging that piano I felt the day before for 26 miles and up over a massive hill. So I refocused on taking the hill. My composure actually did help and I began to pass a few people on the hill. Seeing a few people that had gotten off and walk was less then inspiring but I knew how much slower I would be even if I ran with the bike, so I stayed on and fought. I fought hard, not really getting out of breath but feeling the effects of my swim more and more. My legs were draining so I knew that after the summit I was going to have to have a very smart ride from then on (coasting and resting on the downhill portions). At about 100m from the top it was a much welcomed party including cowbells, air horns, 4 men dressed in devil costumes and other onlookers.
At the summit I grabbed the complimentary G2 pro formula and stashed it after a few sips. I reengaged my brakes hoping that some surface area would burn off and thus remedy my drag. The down slope was steep with the potential of a 40mph coast easily, however with a 35mph max limit or a DQ rule, I stayed around 31mph to play it safe (the speed limit section was only about a half mile). I was very familiar with the rest of the course and was in great spirits by my turn on Nelson Rd. even though I still had drag from the brakes. On 63rd and with less than 10 miles to go I didn’t really pick up my pace I just road strong and steady (even over the rolling hills) and must have passed 30 other bikers taking into consideration that the next turn could bring a hindering head wind. By this time however my feet were numb and no amount of resting, or wiggling was going to bring them back to life. I needed to get off that bike.
I arrived at the dismount 20mins. Later than anticipated but relieved to have the chance to get back on the ground for the leg that I had previously though I was most prepared for. I had a great T2, racked my bike, turned my number around and trotted on with my numb feet. I noticed that the rack was already filled with bikes, meaning that I was behind a lot of my age group (even though very few had passed me during my ride).
I got through the first mile in a smart 7:21 pace, again distracted by competitors that had given into walking. I grabbed sips of water at mile 1, 3, and 5 combining both water and Gatorade and doing the best I ever have with the grab and go method. At the turn around I was 4 mins past my pace and knew I had to stay within myself and gather a strong finish. It just wasn’t in me, I couldn’t find it even though there were a few inspiring downhill sections. The last 800m I looked and felt like death, like a truck had run over me and I was hating every second. The last 400m, I hit the crowds, they announced my name and I finished with a proud stride out, crossed the line and just about collapsed from pure exertion and dehydration. I donned a cold wet towel on my head and downed 2 bottles of water and found the nearest shady spot. I finished!
Aftermath and lessons learned:
It took me around 20 mins. to settle down and start the celebrating and savor the moment. The race left me with sore shoulders, abs, lats, triceps, and hamstrings but more then that I learned a lot about being a Triathlete as well as redefined my limitations. I learned that even after you get a professional tune up to always thoroughly check your bike and equipment. In all it was a great test for the 70.3 and pointed out my weak areas that Ill need to focus on for these last 2 training cycles. Stay tuned and thank you for the support, It truly means a lot to me knowing that im not out on the course or during training alone.
Sunday, July 4, 2010
I think im ready to TRI
1440m in 24:12
My best swim yet and it was due to a few positive changes that I made:
Wax ear plugs, no wet suit, TYR swim shorts, and a swim cap addition.
I felt comfortable in the water, strong, balanced, and actually was able to get into a rhythm for about 250m. I had difficulty when bumping into people and when there were 1 ft wake waves hitting me.
I have never before felt so prepared for a Tri before, and im going to have a hard time containing my excitement and resting up this last week before the race next Sunday.
My best swim yet and it was due to a few positive changes that I made:
Wax ear plugs, no wet suit, TYR swim shorts, and a swim cap addition.
I felt comfortable in the water, strong, balanced, and actually was able to get into a rhythm for about 250m. I had difficulty when bumping into people and when there were 1 ft wake waves hitting me.
I have never before felt so prepared for a Tri before, and im going to have a hard time containing my excitement and resting up this last week before the race next Sunday.
Wednesday, June 16, 2010
Beach bum
I got back into open water today to try to boost my swim confidence. The water was still pretty cold but I took some time first to get acclimated to it and then did a warm up. After that I was bound and determined to get some time in the water (I could have even done more).
I did 975m at a slower pace, trying to control my breathing, and dip my head in the water every once in a while. My arms werent even that tired when I finished so I did another 200m in 3:50 with my head in the water 90% of it. I guess I just needed to wear myself out before I could settle in and not panic. Still thinking of trying out some ear plugs. It will most likely upset my balance but I dont swim straight as it is anyway.
I was hoping that the water would warm up a lot more before the Boulder Peak Tri so that I didnt have to be constricted by my wetsuit (it seems to be preventing me from getting a full breath), but I dont think im going to be that lucky.
I did 975m at a slower pace, trying to control my breathing, and dip my head in the water every once in a while. My arms werent even that tired when I finished so I did another 200m in 3:50 with my head in the water 90% of it. I guess I just needed to wear myself out before I could settle in and not panic. Still thinking of trying out some ear plugs. It will most likely upset my balance but I dont swim straight as it is anyway.
I was hoping that the water would warm up a lot more before the Boulder Peak Tri so that I didnt have to be constricted by my wetsuit (it seems to be preventing me from getting a full breath), but I dont think im going to be that lucky.
Friday, June 11, 2010
I have Endured
Res loop 5.2 then one min rest/refuel with a Gel and water, then 4.44 to around main parking lot and back to start. I then waded into the small res to cool off the legs for 8 mins. Run: I went out strong, but controlled. At the 4 mile mark I had a strong stride down hill and it wasnt hindered at all on the uphill. Remained strong through the windy turns on the path and over the narrow bridge. Took it home but didnt over do it to the refueling after lap one (5.2 miles in 36:45 Pace= ). After refuel I didnt go out as hard or strong as I left the first time, nor how I came in. I tried to go mind numb for the first mile and relaxed. Started to get a hot spot on my left foot at about mile 6 then my hip flexor got tired around mile 7. Mile 8 my left ankle and knee had a bit of pain and slowed me from pushing the pace home on the return after the parking lot loop (decided not to hit up the hills on the road). The last mile could have been a lot stronger, mentally and physically I had it, but didnt want to push anything on the spots that were experiencing pain (and possibly make them worst). The last 400 just happened to be up hill and I blasted out a high knee stride finish which I could have held for at least 2x that distance.
After the soak, and ride home Im not experiencing too much pain. Lungs have a slight cough when I take a deep breath, left foot has the beginnings of a blister, and my quads are going to be sore tomorrow for sure.
I have finally endured the pain, not to the point of failure but to the point where the decision was going to have to be made... do I continue and risk injury, or do I slow or even stop? For me the hardest part is both the first and last 2 miles. Maybe its because I push the pace during those phases, maybe my mind needs to settle in. I do notice that I run better off the bike. Its almost like im using my peddle cadence on the ground and just pumping along as I run as an extension of my ride without the bike.
After the soak, and ride home Im not experiencing too much pain. Lungs have a slight cough when I take a deep breath, left foot has the beginnings of a blister, and my quads are going to be sore tomorrow for sure.
I have finally endured the pain, not to the point of failure but to the point where the decision was going to have to be made... do I continue and risk injury, or do I slow or even stop? For me the hardest part is both the first and last 2 miles. Maybe its because I push the pace during those phases, maybe my mind needs to settle in. I do notice that I run better off the bike. Its almost like im using my peddle cadence on the ground and just pumping along as I run as an extension of my ride without the bike.
Tuesday, June 8, 2010
For those about to rock, we solute you
Workout Wed. was moved to its new Day/time slot this week, and we switched up the venue to add to the excitement. Work does get in the way of training but you need to eat eventually right?
New addition Liz Smith, a UNC Charlotte rock star, joined in on the action this week at the Boulder Res for a heart pounding, bootie locking mile repeat session.
4x1mile: 6:04, 6:19, 6:20, 6:39 with 2min rest Total: 25:23
Naturally we picked a spot on the Res loop that had hills both at the start and the finish each way. I guess there are no free rides here in Boulder. The first one we went out way too hard. I battled with Liz on the second, and rocked the 3rd (alone because I took extra rest). The last one I really started to lock up, due to yesterdays fiasco and lift. I almost stopped about half way up the last hill, telling me that I really have to work on my mental toughness endurance. Thats the trick to being a great endurance athlete, being able to endure pain for long amounts of time and just blocking it out.
I've always had strong focus, and a lot of aggression, but heaping helpings of pain just drive me crazy!
But thats not the most of my mental issues right now...
Swim at 24hr Fitness (narrow lanes) .2 miles at 40min pace (hardly worth logging)
My swim is getting worse! First off: I dont swim straight and that causes some major problems. I tried to mimic the murky waters of the lake by closing my eyes in the water and only opening them when I take a breath, this helped a little but not by much. I guess im just too afraid of running into something so I panic until I lift my head up to survey the situation. I have a feeling that ill be taking a breath every stroke, and looking up every 3 or so.
Goggles need to be replaced. It will be my 4th set of goggles (one for each Tri ive done), so im hoping I get it right this time. Im going to try the ear plugs (maybe silence will calm me).
http://www.amazon.com/Aqua-Sphere-Pair-Plugs-Swimming/dp/B000LVOWCK/ref=sr_1_11?ie=UTF8&s=sporting-goods&qid=1276025358&sr=1-11
New addition Liz Smith, a UNC Charlotte rock star, joined in on the action this week at the Boulder Res for a heart pounding, bootie locking mile repeat session.
4x1mile: 6:04, 6:19, 6:20, 6:39 with 2min rest Total: 25:23
Naturally we picked a spot on the Res loop that had hills both at the start and the finish each way. I guess there are no free rides here in Boulder. The first one we went out way too hard. I battled with Liz on the second, and rocked the 3rd (alone because I took extra rest). The last one I really started to lock up, due to yesterdays fiasco and lift. I almost stopped about half way up the last hill, telling me that I really have to work on my mental toughness endurance. Thats the trick to being a great endurance athlete, being able to endure pain for long amounts of time and just blocking it out.
I've always had strong focus, and a lot of aggression, but heaping helpings of pain just drive me crazy!
But thats not the most of my mental issues right now...
Swim at 24hr Fitness (narrow lanes) .2 miles at 40min pace (hardly worth logging)
My swim is getting worse! First off: I dont swim straight and that causes some major problems. I tried to mimic the murky waters of the lake by closing my eyes in the water and only opening them when I take a breath, this helped a little but not by much. I guess im just too afraid of running into something so I panic until I lift my head up to survey the situation. I have a feeling that ill be taking a breath every stroke, and looking up every 3 or so.
Goggles need to be replaced. It will be my 4th set of goggles (one for each Tri ive done), so im hoping I get it right this time. Im going to try the ear plugs (maybe silence will calm me).
http://www.amazon.com/Aqua-Sphere-Pair-Plugs-Swimming/dp/B000LVOWCK/ref=sr_1_11?ie=UTF8&s=sporting-goods&qid=1276025358&sr=1-11
Friday, June 4, 2010
The Great Divide
Today I made the jump from pool to open water swimming. Never before has the transition been this much of a difference. Probably due to the fact that in previous training I had just about a 50/50 split of each. Training in small hotel pools and then the Ocean or park lakes.
I road my bike up to the Boulder Res, which is about 3.5 miles. Threw on my wet suit because the water is only about 60*. The wet suit does make you more Buoyancy and sleek but restricts your arm movements considerably, and squeezes your muscles making them tight.
I did 4x280m (roughly) at 4:00, 3:58, 3:45, 4:00
The cold water made me panic too much when I put my head in, the sound was different and not being able to see anything in the water just freaks you out. So my head was up the whole time, not exactly the most efficient style. My tinted swim goggles dont fit me and not only do they fog up right away but they also let water in and feel really uncomfortable. I guess this is why we practice, so that all these little kinks can be ironed out before race day. Boulder Res... ill be back.
I then road the bike home about 5 miles in 15 mins
I road my bike up to the Boulder Res, which is about 3.5 miles. Threw on my wet suit because the water is only about 60*. The wet suit does make you more Buoyancy and sleek but restricts your arm movements considerably, and squeezes your muscles making them tight.
I did 4x280m (roughly) at 4:00, 3:58, 3:45, 4:00
The cold water made me panic too much when I put my head in, the sound was different and not being able to see anything in the water just freaks you out. So my head was up the whole time, not exactly the most efficient style. My tinted swim goggles dont fit me and not only do they fog up right away but they also let water in and feel really uncomfortable. I guess this is why we practice, so that all these little kinks can be ironed out before race day. Boulder Res... ill be back.
I then road the bike home about 5 miles in 15 mins
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