Friday, February 29, 2008
Wednesday, February 27, 2008
Tonight is everyone's favorite 1.5h run with 50min @ tempo and oh-by-the-way its 32F with 15mph winds. David has agreed to join me so hopefully he wont push the pace too much. After all, when you are a 1:09 guy like David, 5:50 pace is just plain pedestrian.
Tuesday, February 26, 2008
Monday, February 25, 2008
B: 9h 10min
R: 7h 6min (62 miles for you runners out there)
Total: 23h 13min
Back in full training mode and had a really solid week. The extra ride on my day off (Monday) helped pad the weekly volume but the intensity was there as well. I hit a bit of lull in the middle of the week but that happens from time to time and luckily it only lasted a few workouts. Next week I'll have to work on getting Thursday's swim a little better and possibly pushing the Wednesday night tempo run a bit harder.
Sunday, February 24, 2008
Friday, February 22, 2008
Thursday, February 21, 2008
Tuesday, February 19, 2008
Monday, February 18, 2008
Total: 18h 29min
Pretty good week as I was recovering from the race. I was still a bit sore through about Thursday morning but was fine by the weekend. Overall though it was good to have the race there to break up the training monotony a bit. Now itll be prep time for the Cali 70.3 which I'm actually starting to look foward to.
Saturday, February 16, 2008
BTW, according to David, two of the band members majored in aerospace engineering at Auburn. Only in Huntsville do you hear a band at a bar which has multiple aerospace engineers as members...
Friday, February 15, 2008
In other news, my mom shipped me a huge plate of brownies for Valentines Day... Thanks, Mom! Of course, the required an immediate trip to Publix where I picked up some Breyers Vanilla Ice Cream. I mean, if youre going to have brownies, you might as well heat them up and put some ice cream on top, right? Paulo's response? "DIYOOODE..."
Wednesday, February 13, 2008
Next are a couple of pictures of us at Chipotle. Because there is no Chipotle in Huntsville I had to hit up the one in Birmingham while I was in town. So for lunch on Sunday Philip, Katherine, and I swung by the lone Chipotle in metro Birmingham as I was on my way out of town.
Here is me and Philip:
And Katherine and Philip, arent they cute?
My response, "Easy for jonnyo to say..."
As exciting as that would be, I (unfortunately) have a few minor expenses, most notably rent and food, which would be a bit difficult to cover on just triathlon earnings. Unfortunately jonnyo, not all of us are hot-shot 8:3x professional triathletes who have finished 2nd in an IM... So until that happens, I wont be quitting my day job.
Tuesday, February 12, 2008
B: 5h 20min
R: 4h 33min
Total: 16h 23min
Nothing too exciting this week. I had a nice little taper for the race but still got in some decent volume. Obviously the biking was a little slack but that was to be expected considering over half of my weekly bike volume is usually done on the weekends and a Sunday running race kind of gets in the way of that... Honestly though, cycling sucks anyway so it was nice to have an excuse to not ride 3h on Sunday.
Monday, February 11, 2008
Sunday, February 10, 2008
I headed over the race site around 5:45 for a 7:00 start so I could find a place to park and warm up. After jogging around a bit and taking a few restroom breaks, it was game time. The weather forcast at the start was low 40s and sunny and it actually felt surprising warm. I went with shorts, a jersey, and gloves as I remembered last year in the half I did Brendan decided NOT to wear gloves and he ended up regretting it big time. I also saw my running buddy, David Riddle, at the start so we decided to take it out together even though I had a pretty good idea he would be dropping me before too long.
So the gun finally went off and we were on our way. About halfway into the first mile, David says, "just to let you know, the first mile is notoriously fast so dont freak out." I thought he was referring to races in general when people go out too hard so I thought maybe we'd be 5:20-5:25 pace (since I wanted to run 5:30s at the beginning.) First mile: 4:52. HA! Wow, he wasnt kidding. Must be downhill. Anyway, I settled in and was still feeling really good. David took off around mile 2 which was fine with me as I knew he was in better shape.
I knew there were hills between miles 4.5 and 9 so I was trying to take it pretty conservatively up until that point. After about 3 miles I was more or less in no man's land, clicking along, waiting for the hills to start. Finally there was a long uphill between 5 and 6 which, looking back, I probably couldve pushed a little harder. Up until that point I was still ahead of 5:30 pace but that mile was around 6:00 which really hurt the average. At that point I was 33:20 which put me 20 sec off 5:30 pace. At this point I decided to pick it up a bit and try to get my head in the game a little more. Luckily I saw a guy up the road so I set my sights on catching him. That happened around 6.5 and I came through 7 in 38:46 (5:25) and wanted to try to get to 9 in 49:30. That way, I would have 4 basically downhill or flat miles leaving me well under 5:30 pace.
7-8 was partially rolling which transitioned into a long climb and then 8-9 was more of the rolling stuff leaving me at 49:56 through 9 miles. I was still feeling pretty good and had up my effort a bit but I believe those miles are both net uphill which caused them to be a bit slower. After passing the 9 mile marker I had a steep uphill to crest then it was all down. I kept it under control up the hill and then opened it up on the way down which, BTW, was really steep. IMHO, this is what cost a lot of time. Its so hard to make up time when you are going down a really steep hill.
So I came through 10 at 55:30 which meant I was 30sec over 5:30 pace, which was my minimum goal. That meant I just had to run at least 5:20 pace for the last three to get those 30sec back. So I took off and it felt great to open it up a bit. The last three miles took us back into downtown and I ran them in 5:11, 5:23, 5:52 (including the 0.1) and best of all I passed two guys in the last couple of miles. The last I passed was a Kenyan with about a half mile to go. I'm sure he had already mailed it in for the day so he can go road whore somewhere else next weekend, but it still felt good to pass him.
As I came across the line, I thought I had snuck under 1:12, but alas, the results said 1:12:00 for a 5:29 average. Oh well, still a PR on a hard course so I cant complain. Better yet, I felt REALLY good the whole time. Totally in control the whole race which gives me some confidence heading into the season. Now if I can only learn to ride a bike I'll be all set...
Splits: 4:52, 10:23(5:31), 15:30(5:07), 21:35(6:04), 27:15(5:40), 33:20(6:04), 38:46(5:25), 44:23(5:37), 49:56(5:32), 55:31(5:35), 1:00:43(5:11), 1:06:07(5:23), 1:12:00(5:52 for 1.1)
Saturday, February 9, 2008
After the swim this morning I'm headed over to Birmingham as thats where the race tomorrow is. My buddy Philip lives there so it'll be fun to get to hang out with him. I'm planning on riding with him when I get there so that should be fun, especially since the weather is awesome here today. All in all I've felt pretty good this week so I'm looking foward to a good race tomorrow. My running buddy, David Riddle, signed up for the race kind of last minute so I think we are going to run together for a while until he decides to pick it up and drop me like a bad habbit. At least I'll have some company for those early miles.
Thursday, February 7, 2008
Anyway, on the bright side at least I had a good workout. Come to think of it, it was really the first time since last spring that I really felt I had gained some appreciable fitness, which is always good. Last summer and fall I was just kind of maintaining as I had to cut back on the volume to finish the thesis which caused a bit of a plateau in my fitness. But now that I've had a couple of solid months back in the pool, it appears that I'm back on my back to getting faster in the water. Naturally I dont expect the gains to comes as fast as they did when first started swimming, but its always fun to get faster... and that is worth getting up in the morning for!
Wednesday, February 6, 2008
Please see the post from Jan 29th. Not much has changed.
The thing that I dont understand is why Zn4 workouts on the bike are so much more painful than those when running. I really dont get it. If someone has an explanation for this I'd love to hear it. Or who knows, maybe I'm just the only person whose Zn4 RPE is vastly different between the two sports. If so, maybe thats why I suck so much at biking? In the end it doesnt really matter at all but it would be nice to have an explanation. Maybe this is one to take to mobs of ST...
Tuesday, February 5, 2008
Monday, February 4, 2008
B: 7h 35min
R: 7h 21min
Total: 22h 26min
Another pretty good week aside from the glaring lack of biking which is starting to become a trend. Of course its winter, which means short, cold days which tend to lead to a serious lack of cycling. Lets face it, one can only spend so much time on the trainer before going insane. At least the swimming and running are coming along well.
Saturday, February 2, 2008
When it hurts is when it feels good
I think that is it. Well, it was hurting and feeling good last night. I had the usual 5 x 6min Zn4 with 1 min rest (running) and I ended up hitting around 5:25-5:30 pace on the roads while keeping it nice and relaxed. Its always good to feel good on the last hard workout before a race so hopefully I can have a decent one next weekend. After the workout I had a delicious Publix GreenWise 10 oz sirloin. Nothing like a little salt and pepper and a good piece of red meat. I might just have to start making that a Friday tradition...