Sunday, September 26th
Long run with the following coach's notes:
“12 mile run; opportunity to work the nutrition, finding out what works for you and from this day we stay with it. Please let me know what you are using, GU, Hammer Gel, Shot Blocks. Holding tempo throughout again doing your best to keep HR in ZIII, but more important how are you feeling during the run. HR will be a guide for you but it looks like we will need to go by feel for most of the race.”
My notes:
“Had 3 PowerBar gels and 28oz of water. Could have had one, maybe two, more gels. Pace was extremely comfortable. No laboring, uncomfortable pain, or shortness of breath. I did try to pick up the pace a bit towards the end and my HR reflects that. That being said, 185 to 214? Can't figure that out.”
On the workout software Frank uses, he indicated that he wanted me to hold a 10 min/mile pace. No problems there! My initial plan was to run the golf course two times, but since I left so late, it started to get dark around mile 3. Right around 43 min in to the run, I had to head back into the tunnel that takes me under the main street. It’s a fairly long tunnel and when it’s dark, it’s tough to see the other side. That combined with the fact that I just saw “I Am Legend” with Will Smith, I was NOT going back through it again a third and fourth (second lap) time around. In fact, now I couldn’t stop thinking about the movie and how I just wanted to get onto a lit path. At mile 6.5(ish) I was able to get off the course and into the neighborhood, but now I didn’t know where I was going. I made up a path through neighborhoods and around the corner businesses before completing 12.25 miles.
Link to workout:
http://connect.garmin.com/activity/50769494
Monday, September 27th
Gotta love Frank…Recovery day.
Tuesday, September 28th
Two-a-day with a 7 mile run in the AM and a swim after work.
Frank’s note for my run:
“7 mile run holding tempo, keeping HR under control and maintain in ZIII”
His time limit was 1:15:00. That comes out to about a 10:40 pace. I’m really liking this run schedule!!!!
Here are my notes:
“No HR spikes. Legs/knees were still feeling the effects of Sunday's 12 mile run. Started out very stiff and uncomfortable. Finally loosened up around 3.5 miles in. Overall, a very enjoyable and relaxing run. Didn't use any gels and didn't bring any liquids.”
Link to workout:
http://connect.garmin.com/activity/50889274
Swim routine:
Warm up
400 swim
6 x 50 kick (1:00 SI) w/board
6 x 50 swim (1:00 SI)
Main set
4 x 200 (3:20 SI)
4 x 50 (1:00 SI)
1 x 400 swim (7:30 SI)
50 easy
10 x 100 (1:45 SI)
Warm Down
4 x 50 easy
My notes:
“A very solid swim. Results for the main set: Held 2:30 for the 200's, Held 30-35 for the 50's, did the 400 in 6:20, and held between 1:12 and 1:15 for the 100's. Felt strong/powerful/efficient. HR after the 200's was 140. HR after the 100's was around 140 as well.”
Wednesday, September 29th
Moderate 2 ½ hour morning ride. Going into this last week of September, I calculated that I would need approximately 90 miles to bag 800 for the month. That means I would need 55 today (typically 50) and then 35 on Thursday (typically 30). Towards the end of today’s ride, however, I realized that I wasn’t even going to get 50. That means I was going to need even more miles on Thursday.
“Some real whacky HR readings during the 1st 14 miles. I actually witnessed 226 as I was just getting started and 0 not a mile later. After that, however, it seemed to settle down with some great numbers (if accurate). The ride itself was great. Legs are still feeling it a bit from Sunday's 12 mile run and yesterday's 7 mile run. Overall, a solid "moderate" paced ride.”
Link to workout:
http://connect.garmin.com/activity/51015726
Thursday, September 30th
Had to crank out the following “aerobic” swim set before heading off to the Jim Stenholm Crit.
1600 swim (1:00 RI)
800 swim (45 RI)
2 x 400 swim (30 RI)
My notes:
“An absolutely beautiful swim. The one word to describe it seems to be "magical." It was almost as if I wasn't pulling on water. No fatigue, was smooth, efficient, and strong. Since I was only using the deck clock and the clock on the wall, my times may not be exact. Did the 1600 in 25min, the 800 in 15min, and the 400's in 5. Completed 3200 in about 50min.”
So, my Thursday speed rides have been checking in around 30 miles (including warm up and warm down), so I was looking to add an additional 14 tonight. After our four competitive laps, I had to keep going for another 45min to 60min to get what I was looking for. In fact, I put in an extra two miles just in case. Again, silly games, but I don’t know if I’ll have the opportunity to net 800 miles anytime soon. If I were just a few miles short, it would be a thorn in my side for quite some time.
Here are my notes to Frank:
“OK, so I put in about an hour of pure speed work. Felt awesome. Probably a 4 or 4.5 out of 5. That being said, I knew that I needed about 46 miles to get 800 total for the month. Typically, this ride gets me about 30. I spent some extra time in the saddle to get 800. All miles outside of the sprint work were low HR "warm-up" pace.”
Link to workout:
http://connect.garmin.com/activity/51248529
Friday, October 1st
Originally, Frank had me scheduled for a 2250 yard sprint set, but when I told him that I could make it to the teams weekly Bartlett Lake open water swim, his response was, “Open water wins, see you down there.” I picked up James at 6AM and we headed down to the lake. When we got there, we could see about 3 people already swimming between the buoys and about 6 more getting ready to get in. The waster is absolutely beautiful, but since I needed some wetsuit time, I brought it along. I’d say that ¾ of the swimmers out there had some kind of wetsuit on. If any of you have used a Garmin on your wrist, you know that the GPS doesn’t work well when swimming. It has something to do with the motion of your arm going in loops and going underwater too. That being said, I read an article about putting it in your swim cap. That way, it’s always pointing towards the sky and mostly above water. I figured I’d give it try, but didn’t want to accidentally lose it if my cap split. To remedy the potential problem, I tied the GPS to my goggles with a piece of string. After looking at the data, it was actually fairly accurate. The satellite map that Garmin gives was taken when the lake was extremely low. As a result, it looks like I did a Baywatch run down a long beach and then swam on land. The lake was actually full and none of that happened! Finally, this was the first time using my new Sailfish wetsuit and man, was it fast!!! Only bummer is that I put a small rip in it with my fingernail....that's like getting a dinger on your brand new car door just after driving off the lot!
My notes:
“Felt efficient and smooth. Nice, steady, comfortable pace with a few stops.”
Link to workout:
http://connect.garmin.com/activity/51248627
Saturday, October 2nd
100 mile ride with James. For some reason, I just couldn’t get into a groove today. I think that the only time I was “in the zone” was between miles 41 and 44 and then again between miles 87 and 92. We met up with Kyle around mile 27, but he only put in 40 before cutting out. One of the reasons I was in the zone between 87 and 92 was that we met up with a local Kona qualifying triathlete, Carlos Mendoza, at our only stop to refill fluids. We actually rode with him for about 14 miles, but those 5 miles were no talking, aero position, and fast.
Here are my notes:
“One or two minor HRM issues. Mentally, my head wasn't in the game today. Instead of enjoying the ride, it felt more like work. Physically, I felt great. Legs were strong, pace was where it should be, and my HR was looking good. 76oz of double strenght EFS, 6 PowerBar gels, 3 snack size PayDay bars, 48oz water.”
Link to workout:
http://connect.garmin.com/activity/51680066
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