Paul, Ryan, Todd, Brent, and I headed up to Lucky Peak for our first swim in the lake. The water was going to be much colder than Clock Tower, so we needed to get familiar with the feeling.
It was windy and the water was choppy, but the air temperature was nice. We suited up and got into the water. It certainly was colder than the pond, but not as bad as we had feared. We gave ourselves a few minutes to adjust to the temperature and then started off from the boat ramp at Turner Gulch toward another dock to the east.
I started off fairly slow and felt relaxed at first. However, the choppy water made it difficult to get into a comfortable rhythm. There were several occasions where I’d get completely swamped by a wave and end up with a mouthful or water instead of air. Either that, or I’d make an arm stroke that didn’t find water initially. This was making for a difficult swim, and I was forced to roll onto my back and regroup before continuing on.
I finally reached the turnaround dock where the rest of the guys had been waiting for some time. I rested there for a minute before starting the return trip.
The way back was much better. I was still getting swamped by waves and boat wakes regularly, but I had adjusted to things and they weren’t as disruptive. I was able to stay with our pack this time.
Although I was pretty slow, I really enjoyed this swim and it was good to experience choppy, rough water. I figure the conditions on race day won’t be any worse than this, and perhaps could be better (aside from hundreds of other swimmers).
Sunday, May 31, 2009
Saturday, May 30, 2009
Week 16 – Saturday
I was starting things back off with a bang today. We were doing a brick consisting of a 50 mile ride, followed by an 8 mile run. This would be my first run since the marathon, two solid weeks ago. I was feeling much better after a few days off, but still have a nagging cough. Nothing like it had been though.
It was an absolutely beautiful morning when we started off from Bardenay’s parking lot in Eagle. Our group consisted of me, Paul, Brent, Ryan, and Todd. We went north on Eagle Rd, and then turned west on Floating Feather. We followed Floating Feather out to Brandon Rd, where we turned north for a short stretch before turning west again on New Hope Rd. We followed New Hope, which later became Foothill Rd for many miles with virtually no traffic through beautiful farm country. We were able to ride side by side most of the route. We reached Middleton Rd and turned north for a few miles before turning west again on Galloway Rd. Once on Galloway we followed this west, over I-84 and to our 25 mile turnaround point. It was already getting warm when we took a break there before heading back. My legs still felt pretty fresh, but I knew we had the second half of the ride ahead of us, followed by that run. You could tell heat was going to be a real factor by then.
We made our return trip reversing our original route. By this time, there we scores of other riders out on New Hope and Floating Feather, which was fun to see.
We reached Bardenay again and locked up our bikes before heading out on our run along the Eagle Greenbelt. As we started off, my legs felt like stumps. I ran alongside Paul. It felt like we were crawling, but we kept having to hold our pace back at first to ensure our legs could make the adjustment. It was really, really warm at this point. Although my legs adjusted and felt fairly strong after about a mile, my heart rate was running uncomfortably high.
We reached 2 miles and had to take a walk break. This was really defeating psychologically, because I knew race day is going to be at least this hot, probably hotter, and everything will be longer than today’s training. Not a good omen for me.
We continued this walk-run routine for the remainder of the miserable @$%&ing 8 miles. The day had started off so well, and now the run had been a real ass-whuppin’. I figure I need to get some runs in this coming week in the heat, or the run portion of the 70.3 will end up being a long, embarrassing walk in front of a few thousand people.
It was an absolutely beautiful morning when we started off from Bardenay’s parking lot in Eagle. Our group consisted of me, Paul, Brent, Ryan, and Todd. We went north on Eagle Rd, and then turned west on Floating Feather. We followed Floating Feather out to Brandon Rd, where we turned north for a short stretch before turning west again on New Hope Rd. We followed New Hope, which later became Foothill Rd for many miles with virtually no traffic through beautiful farm country. We were able to ride side by side most of the route. We reached Middleton Rd and turned north for a few miles before turning west again on Galloway Rd. Once on Galloway we followed this west, over I-84 and to our 25 mile turnaround point. It was already getting warm when we took a break there before heading back. My legs still felt pretty fresh, but I knew we had the second half of the ride ahead of us, followed by that run. You could tell heat was going to be a real factor by then.
We made our return trip reversing our original route. By this time, there we scores of other riders out on New Hope and Floating Feather, which was fun to see.
We reached Bardenay again and locked up our bikes before heading out on our run along the Eagle Greenbelt. As we started off, my legs felt like stumps. I ran alongside Paul. It felt like we were crawling, but we kept having to hold our pace back at first to ensure our legs could make the adjustment. It was really, really warm at this point. Although my legs adjusted and felt fairly strong after about a mile, my heart rate was running uncomfortably high.
We reached 2 miles and had to take a walk break. This was really defeating psychologically, because I knew race day is going to be at least this hot, probably hotter, and everything will be longer than today’s training. Not a good omen for me.
We continued this walk-run routine for the remainder of the miserable @$%&ing 8 miles. The day had started off so well, and now the run had been a real ass-whuppin’. I figure I need to get some runs in this coming week in the heat, or the run portion of the 70.3 will end up being a long, embarrassing walk in front of a few thousand people.
Friday, May 29, 2009
Monday, May 25, 2009
Week 16 – Monday
Paul and I met Ryan, Brent, and Todd at Veteran’s Pond for a swim. We walked over to the bank, which had fishermen all around it, and the water generally looked like raw sewage to me. We opted to drive over to Clock Tower instead. Once there, we suited up and made our usual two laps around the triangle. For the first lap, my swim was interrupted repeatedly by coughing spasms. I’d have to roll onto my back, cough up what I could to clear my lungs, and wonder what I was doing out there. Fortunately, it got better on the second lap. The rest of the guys were heading out on a 6 mile run immediately following the swim, but I knew I wasn’t up for that. Following today’s swim, I plan on taking a few days off to recover or I will be in no shape to continue.
Sunday, May 24, 2009
Week 15 – Sunday
Ryan and I met Todd at his place early Sunday morning for a long 60 mile ride. It rained overnight and was still overcast and cool this morning. I was a little chilly as we started off, and still feeling generally like sh*t. I learned I have a sinus infection, so I’m now on round two of antibiotics in the last month.
We headed north on Linder Rd toward Eagle. We turned east of Floating Feather and followed this all the way to Hwy 55. We crossed 55 and turned south onto Horseshoe Bend Rd. We then passed through Dry Creek Cemetery, where I felt like maybe I should stop and lay down, before turning east again on Hill Rd. We followed Hill all the way to Camel’s Back Park, where we turned south on 13th St and then east again on Fort. We followed Fort to Warm Springs and then took Warm Springs/Hwy 21 all the way out to the base of the dam at Lucky Peak. This was exactly 30 miles and our turnaround point. The sun was now out and it was shaping up to be a really nice morning, with no wind! We took a quick break and fueled up for the return trip. I was feeling ok considering my cough, clogged head, and two steady green streams out of my nose all morning.
We made our return trip reversing this same route and it was uneventful other than Todd’s flat tire somewhere along Hill Rd.
It was a good long ride, but I can tell I’m heading for some more time off to get over round two of my persistent crud.
We headed north on Linder Rd toward Eagle. We turned east of Floating Feather and followed this all the way to Hwy 55. We crossed 55 and turned south onto Horseshoe Bend Rd. We then passed through Dry Creek Cemetery, where I felt like maybe I should stop and lay down, before turning east again on Hill Rd. We followed Hill all the way to Camel’s Back Park, where we turned south on 13th St and then east again on Fort. We followed Fort to Warm Springs and then took Warm Springs/Hwy 21 all the way out to the base of the dam at Lucky Peak. This was exactly 30 miles and our turnaround point. The sun was now out and it was shaping up to be a really nice morning, with no wind! We took a quick break and fueled up for the return trip. I was feeling ok considering my cough, clogged head, and two steady green streams out of my nose all morning.
We made our return trip reversing this same route and it was uneventful other than Todd’s flat tire somewhere along Hill Rd.
It was a good long ride, but I can tell I’m heading for some more time off to get over round two of my persistent crud.
Saturday, May 23, 2009
Week 15 – Saturday
Brent, Ryan, Paul, Jason, and I met at Clock Tower pond for an open-water swim, to be followed by a ride. We swam the triangular route twice, which is approximately our race distance. The swim was much, much better for me this time around. I’ve found that I really enjoy swimming in open water.
Following the swim, we did a transition to the bikes. We rode from the parking lot at Clock Tower west along the Greenbelt to 36th St. We took 36th north to Hill Rd, and then followed that west to Seamans Gulch Rd. There we had to climb a decent hill before blasting down toward Hidden Springs where we turned back toward the east on Dry Creek Rd and then Cartwright Rd. We then made the long climb on Cartwright before another fun descent to town at Bogus Basin Rd. From there we made a leisurely return to our vehicles. The trip was a little over 21 miles and took us 1 hour, 43 minutes. Slow because of the climbs involved. It was a pretty good brick session, which I’d have enjoyed a lot more if not for a second round of sinus and cough trouble.
Following the swim, we did a transition to the bikes. We rode from the parking lot at Clock Tower west along the Greenbelt to 36th St. We took 36th north to Hill Rd, and then followed that west to Seamans Gulch Rd. There we had to climb a decent hill before blasting down toward Hidden Springs where we turned back toward the east on Dry Creek Rd and then Cartwright Rd. We then made the long climb on Cartwright before another fun descent to town at Bogus Basin Rd. From there we made a leisurely return to our vehicles. The trip was a little over 21 miles and took us 1 hour, 43 minutes. Slow because of the climbs involved. It was a pretty good brick session, which I’d have enjoyed a lot more if not for a second round of sinus and cough trouble.
Wednesday, May 20, 2009
Week 15 - Wednesday
Well, today was the day of my first open-water swim. I met Ryan, Trina, Brent, Jason, and Todd at Clocktower pond after work. I was more than a little nervous for a few reasons; not knowing what it would be like swimming in open water, not being able to see where I was going, and not sure about the cleanliness of the water. There was also the challenge of getting the wetsuit on properly. As I looked around the parking lot, there was a large group of tri swimmers there to do the same thing, and I was convinced they were all experienced triathletes and that I was going to embarrass myself (or drown).
Once we were all suited up, we got into the water. The temperature was surprisingly comfortable with the suit's insulation. We surveyed the route we were supposed to take, a large triangle to points on the pond's bank. To swim this triangle twice is 1.2 miles, the distance of our IM swim.
After stalling for a few minutes, I decided I needed to nut-up and give it a try. We started off and I immediately got to experience not being able to see anything. The water was cold on my face and murky green. This was not my lap pool! Within about 50 yards, I had no idea where I was on our intended route, but had no experience with sighting without losing rhythm. I stopped altogether to see where I was and felt an odd disorientation and a panicky feeling. I immediately rolled onto my back and kicked gently to regroup. Brent swam up alongside me wondering if I was ok. I'm sure I must have looked wild-eyed.
We decided to swim to the bank of a little peninsula on the pond. Once there we considered our options. My first choice, and I'm being serious, was to swim back to the start, and later sell all of my tri shit and stick to marathoning. We decided to swim a short route between the peninsula and a dock, out of the main route so we wouldn't be in anyone's way, and so that no one could see our little spectacle. We did this a couple of times and then met up with Ryan and Jason who were just finishing their first trip around the triangle.
We talked with them for a bit and then decided to give it another try for their second trip around the pond. This time, I told myself that I knew how to friggin' swim. I've put over 40 miles in the pool since January and my technique was well-entrenched in muscle memory. I just needed to get over the murky water thing.
We started off again, and this time I slowed everything down in my head and stayed relaxed. Low and behold, I was absolutely fine. I settled right into my normal rhythm and felt myself slicing through the water. There was still the issue of not knowing if I was staying on course, so I figured out a way to look ahead occasionally without coming to a complete stop. It's probably not textbook, but it worked for me. Brent and I stuck pretty close and made our way from point to point.
We met up at each point of the triangle briefly before starting the next leg. I was really enjoying myself and amazed at how quickly my opinion of this had reversed.
We arrived back at the start and I was completely stoked. I was once again swimming effortlessly, and although I hadn't made two trips around, I no longer have any doubt about completely the swim leg of the event.
We're meeting again on Saturday for a swim-bike brick session, and I'm feeling re-energized. A nice contrast from my self-pity post from last night.
Once we were all suited up, we got into the water. The temperature was surprisingly comfortable with the suit's insulation. We surveyed the route we were supposed to take, a large triangle to points on the pond's bank. To swim this triangle twice is 1.2 miles, the distance of our IM swim.
After stalling for a few minutes, I decided I needed to nut-up and give it a try. We started off and I immediately got to experience not being able to see anything. The water was cold on my face and murky green. This was not my lap pool! Within about 50 yards, I had no idea where I was on our intended route, but had no experience with sighting without losing rhythm. I stopped altogether to see where I was and felt an odd disorientation and a panicky feeling. I immediately rolled onto my back and kicked gently to regroup. Brent swam up alongside me wondering if I was ok. I'm sure I must have looked wild-eyed.
We decided to swim to the bank of a little peninsula on the pond. Once there we considered our options. My first choice, and I'm being serious, was to swim back to the start, and later sell all of my tri shit and stick to marathoning. We decided to swim a short route between the peninsula and a dock, out of the main route so we wouldn't be in anyone's way, and so that no one could see our little spectacle. We did this a couple of times and then met up with Ryan and Jason who were just finishing their first trip around the triangle.
We talked with them for a bit and then decided to give it another try for their second trip around the pond. This time, I told myself that I knew how to friggin' swim. I've put over 40 miles in the pool since January and my technique was well-entrenched in muscle memory. I just needed to get over the murky water thing.
We started off again, and this time I slowed everything down in my head and stayed relaxed. Low and behold, I was absolutely fine. I settled right into my normal rhythm and felt myself slicing through the water. There was still the issue of not knowing if I was staying on course, so I figured out a way to look ahead occasionally without coming to a complete stop. It's probably not textbook, but it worked for me. Brent and I stuck pretty close and made our way from point to point.
We met up at each point of the triangle briefly before starting the next leg. I was really enjoying myself and amazed at how quickly my opinion of this had reversed.
We arrived back at the start and I was completely stoked. I was once again swimming effortlessly, and although I hadn't made two trips around, I no longer have any doubt about completely the swim leg of the event.
We're meeting again on Saturday for a swim-bike brick session, and I'm feeling re-energized. A nice contrast from my self-pity post from last night.
Tuesday, May 19, 2009
Week 15 - Monday & Tuesday
No workouts the last couple of days, mainly because work demands are unreal right now and sapping my desire to do anything else. I'm also still suffering from training fatigue mentally. Over the last two to three weeks, this has not been fun anymore. I've instead been stressed about fitting it all in, or that by missing workouts I'll end up making an ass of myself on race day. Either way, I'm no longer enjoying it and will be glad when it's over. I think part of the problem was trying to tackle a marathon at roughly the same time.
Maybe I'll have an attitude adjustment between now and June 13, but at this point, I think I'll be showing up, taking my whipping, getting handed an unearned medal, and going home to nurse my ego.
How's that for a ray of sunshine?!?
Maybe I'll have an attitude adjustment between now and June 13, but at this point, I think I'll be showing up, taking my whipping, getting handed an unearned medal, and going home to nurse my ego.
How's that for a ray of sunshine?!?
Saturday, May 16, 2009
Week 14 - Saturday
Today was the Ogden Marathon! After looming on the horizon since training started in January, it was finally here.
The day started by getting up at 3:40am in order to get ready and down to the bus loading zone by 5am. I was only operating on about 5 hours of sleep, but my body was rested from the off-days this week, and I was feeling confident. Once dropped off at the starting line, I met up with Trever, Paul, Brent, Kerry, Lorin, Ryan, and Trina. We had about an hour and a half until the start and it was only 28 degrees. Everyone was bundled up trying to stay warm. When we weren't standing in line for the porta-potties, we used the little chairs we brought with us to rest our legs.
As it neared the 7am start time, we got out of our warm up clothes and headed over to the starting line. Most of us lined up in the 8-minute mile staging area and tried to stay warm for the few minutes remaining. The gun fired and, finally, we were off!
The first few minutes were slow and crowded, which was fine as I was hoping my toes would thaw out. It seemed like it took a good half mile before the crowd thinned enough that you could stride normally. The downhill start felt great though and Brent, Lorin, and I ran together comfortably. However, within the first 3 miles, each one of us had to peel off course for a potty break. All that hydration, combined with race-day jitters, make this a common problem. We were keeping well within our target pace though.
I had my Garmin set for overall average pace, and Brent had his set for average lap pace. His job was to act as our governor, which he had to so several times over the first half of the race as we kept creeping our pace up beyond our plan.
By mile 8, the downhill grade leveled off into the long, flat stretch of the course that works its way around Pineview Reservoir. As we reached the 13 mile mark, we were still on pace and feeling pretty good. The only significant hill on the course is at mile 14, and it was on this hill that I felt the first of creeping fatigue. As the hill leveled off, we resumed our race pace to the dam at just past mile 17. Once past the dam, the course starts downhill again through Ogden Canyon. It was here that I'd hoped to build some cushion for the tough later miles. However, I was really starting to feel it by around mile 19, even going downhill. Brent and Lorin gradually pulled away from me and I knew I couldn't risk trying to close the gap.
As I neared the bottom of the canyon my legs felt like lead and were absolutely pounded from the downhill. It was also getting pretty warm. I started doing the mental math, knowing I no longer had a shot at 3:35, but figuring I could get 3:40. This would still be a PR, so it was worth shooting for. However, as I entered the greenbelt stretch in town, I felt like I was in slow motion and watched my overall pace continue to drop.
At the aid station around mile 25, I was surprise to see Lorin just ahead of me. He appeared to be having as much fun as I was. With about half a mile to go, I caught up to him and tried to encourage him to finish it would with me, but we were both completely out of gas.
As the crowd got heavier near the finish, I dug deep to try and at least appear to be finishing strong. I saw Holly in the crowd on the final stretch and a few seconds later I was across the finish line! My time was 3:45 and change. Not my goal, or a new PR, but still 12 minutes better than last year on this course, and at that point, I couldn't have cared less either way.
Lorin and I grabbed some water and joined Brent and Ryan to watch for the others coming in. Paul and Kerry came in just a couple of minutes behind, and everyone else came in in good shape. Ryan, Paul, and Kerry each had PRs (hopefully I didn't forget if anyone else did), and Ryan barely missed his Boston-qualifying time. Several of the Lady BFRs did either the 5K or the half marathon, and they did great too.
Punishment of the marathon aside, there is nothing like the feeling of accomplishment afterward. It's also nice to now be able to focus exclusively on the IM, about 3 weeks away. I have some work to do there!
Later that evening, we had an awesome dinner and drinks at Mona and Connie's. It was a great way to cap off the months of training and the fun trip with the BFR gang!
The day started by getting up at 3:40am in order to get ready and down to the bus loading zone by 5am. I was only operating on about 5 hours of sleep, but my body was rested from the off-days this week, and I was feeling confident. Once dropped off at the starting line, I met up with Trever, Paul, Brent, Kerry, Lorin, Ryan, and Trina. We had about an hour and a half until the start and it was only 28 degrees. Everyone was bundled up trying to stay warm. When we weren't standing in line for the porta-potties, we used the little chairs we brought with us to rest our legs.
As it neared the 7am start time, we got out of our warm up clothes and headed over to the starting line. Most of us lined up in the 8-minute mile staging area and tried to stay warm for the few minutes remaining. The gun fired and, finally, we were off!
The first few minutes were slow and crowded, which was fine as I was hoping my toes would thaw out. It seemed like it took a good half mile before the crowd thinned enough that you could stride normally. The downhill start felt great though and Brent, Lorin, and I ran together comfortably. However, within the first 3 miles, each one of us had to peel off course for a potty break. All that hydration, combined with race-day jitters, make this a common problem. We were keeping well within our target pace though.
I had my Garmin set for overall average pace, and Brent had his set for average lap pace. His job was to act as our governor, which he had to so several times over the first half of the race as we kept creeping our pace up beyond our plan.
By mile 8, the downhill grade leveled off into the long, flat stretch of the course that works its way around Pineview Reservoir. As we reached the 13 mile mark, we were still on pace and feeling pretty good. The only significant hill on the course is at mile 14, and it was on this hill that I felt the first of creeping fatigue. As the hill leveled off, we resumed our race pace to the dam at just past mile 17. Once past the dam, the course starts downhill again through Ogden Canyon. It was here that I'd hoped to build some cushion for the tough later miles. However, I was really starting to feel it by around mile 19, even going downhill. Brent and Lorin gradually pulled away from me and I knew I couldn't risk trying to close the gap.
As I neared the bottom of the canyon my legs felt like lead and were absolutely pounded from the downhill. It was also getting pretty warm. I started doing the mental math, knowing I no longer had a shot at 3:35, but figuring I could get 3:40. This would still be a PR, so it was worth shooting for. However, as I entered the greenbelt stretch in town, I felt like I was in slow motion and watched my overall pace continue to drop.
At the aid station around mile 25, I was surprise to see Lorin just ahead of me. He appeared to be having as much fun as I was. With about half a mile to go, I caught up to him and tried to encourage him to finish it would with me, but we were both completely out of gas.
As the crowd got heavier near the finish, I dug deep to try and at least appear to be finishing strong. I saw Holly in the crowd on the final stretch and a few seconds later I was across the finish line! My time was 3:45 and change. Not my goal, or a new PR, but still 12 minutes better than last year on this course, and at that point, I couldn't have cared less either way.
Lorin and I grabbed some water and joined Brent and Ryan to watch for the others coming in. Paul and Kerry came in just a couple of minutes behind, and everyone else came in in good shape. Ryan, Paul, and Kerry each had PRs (hopefully I didn't forget if anyone else did), and Ryan barely missed his Boston-qualifying time. Several of the Lady BFRs did either the 5K or the half marathon, and they did great too.
Punishment of the marathon aside, there is nothing like the feeling of accomplishment afterward. It's also nice to now be able to focus exclusively on the IM, about 3 weeks away. I have some work to do there!
Later that evening, we had an awesome dinner and drinks at Mona and Connie's. It was a great way to cap off the months of training and the fun trip with the BFR gang!
Thursday, May 14, 2009
Tuesday, May 12, 2009
Week 14 - Tuesday
Time to get back in the water today. I was scheduled for 1000 meters. Fortunately, I hadn't forgotten how to swim in the last few days. Once I got started, it did feel good to get back at it. It went by quickly and I was finished in 23 minutes.
After my swim, I went upstairs for a run. With the marathon just four days away, I wasn't wanting to do much other than to just stay loose. I did 3 miles at an 8 minute pace followed by some good stretching, and called it quits. I plan on maybe one more workout tomorrow and then two days of solid rest before Ogden. Can't wait!
After my swim, I went upstairs for a run. With the marathon just four days away, I wasn't wanting to do much other than to just stay loose. I did 3 miles at an 8 minute pace followed by some good stretching, and called it quits. I plan on maybe one more workout tomorrow and then two days of solid rest before Ogden. Can't wait!
Monday, May 11, 2009
Saturday, May 9, 2009
Week 13 - Saturday
Trever, Heidi and I met up with Brent, Kerry, Ryan, Trina, and Mark at Shoreline and the greenbelt for our last long run before the Ogden Marathon. We were planning on an 8 miler. It was a beautiful morning, but just a bit chilly when we were standing around before starting off. However, once we were moving it was perfect. We headed east on the north side of the river for the first 3ish miles, before crossing over the Park Center footbridge to the south side and into the Habitat Reserve. Shortly after, we reached out 4 mile turnaround point and wheeled it around to head back.
On the way back, most of us stayed on the south side of the river up to Ann Morrison Park, before crossing the footbridge there back to Shoreline. I finished in 1 hour, 1 minute with an average pace of 7:42. I am feeling good physically and really looking forward to the marathon next Saturday!
After getting home for something to eat and a quick change of clothes, I met Ryan at his place for a planned 25 mile ride. We wanted to get a ride in today due to Mother’s Day tomorrow.
It was a little breezy when we started off, and I’d dressed a little cool given the temperature and wind. We headed south on Locust Grove and followed that out to Kuna road, where we turned west briefly before turning south again on Stroebel road. We followed this out until it bent back to the far south end of Locust Grove, where we turned around just short of the dead end.
Heading back to the north we worked our way over to Eagle road. In order to get in the distance we needed, we tacked on a couple of little off-shoots on the way back before working our way west again on Hubbard back to Locust Grove for the final stretch back to Ryan’s house.
It was a nice ride. We finished at a little over 24 miles in 1 hour, 25 minutes with an average pace of 17.7 mph. We got two good workouts in before noon today. Not bad at all!
On the way back, most of us stayed on the south side of the river up to Ann Morrison Park, before crossing the footbridge there back to Shoreline. I finished in 1 hour, 1 minute with an average pace of 7:42. I am feeling good physically and really looking forward to the marathon next Saturday!
After getting home for something to eat and a quick change of clothes, I met Ryan at his place for a planned 25 mile ride. We wanted to get a ride in today due to Mother’s Day tomorrow.
It was a little breezy when we started off, and I’d dressed a little cool given the temperature and wind. We headed south on Locust Grove and followed that out to Kuna road, where we turned west briefly before turning south again on Stroebel road. We followed this out until it bent back to the far south end of Locust Grove, where we turned around just short of the dead end.
Heading back to the north we worked our way over to Eagle road. In order to get in the distance we needed, we tacked on a couple of little off-shoots on the way back before working our way west again on Hubbard back to Locust Grove for the final stretch back to Ryan’s house.
It was a nice ride. We finished at a little over 24 miles in 1 hour, 25 minutes with an average pace of 17.7 mph. We got two good workouts in before noon today. Not bad at all!
Thursday, May 7, 2009
Week 13 - Thursday
No work out today. I should have gotten in a swim, but I’ve really been suffering from a sudden lack of enthusiasm for getting in my swim workouts. I think I figured out why. Now that the weather is so nice, the idea of working out indoors just isn’t as appealing. Plus, with the marathon just over a week away, that’s been more in my thoughts than the IM for now. I certainly shouldn’t be skipping them though. I need to get my head back in the game.
Wednesday, May 6, 2009
Week 13 - Wednesday
I went to the gym after work for a short run. I did a quick 3 miles and was out of there before I knew it. The goal right now is to just stay loose and get rested with just over a week until Ogden. I'm digging this marathon taper!
Tuesday, May 5, 2009
Week 13 - Tuesday
I got to the gym this evening planning to get in a 1600 meter swim. Just the swim, no run, due to the marathon taper. But as I walked in, I just couldn't do it. I've been feeling a little burnout the last couple of days, mainly just at the obligation of training. That, plus the constant planning and logistics to have the right stuff with me, and fitting the workouts in around work etc, has gotten to me right now. I know it'll pass, but for today I skipped the swim and went to the weight room instead. I did a little over an hour of lifting and core work.
I kept my heart rate up by super-setting and going with lower weight and higher reps, so it wasn't a total cardio loss, right?
I should be ready to get back in the water by Thursday. I hope.
I kept my heart rate up by super-setting and going with lower weight and higher reps, so it wasn't a total cardio loss, right?
I should be ready to get back in the water by Thursday. I hope.
Monday, May 4, 2009
Week 13 - Monday
Paul and I met for a ride this evening. The forecast called for a 90% chance of rain, so it seemed maybe sorta likely we were going to get wet. We headed out from my place for the Joplin route. The wind was blowing out of the southeast, which meant we'd have it at our backs for the first half of the ride, but working against us on the way home. My legs felt pretty gassed from the prior two days, but we were going to keep the ride fairly short.
We made good time with the push as we headed north on Ten Mile. As we turned west on Chinden, we slowed a little as the wind hit us from the left side. However, we reached our 10 mile turnaround in no time.
We had a quick drink and started back toward Meridian. The wind was now hitting us on the right side. We reached Chinden again with about 6 miles to go and it began to rain as promised. As we turned south on Ten Mile, we had a full on head wind and the rain to boot. This slowed us down quite a bit, but otherwise didn't really bother us.
We reached my house again in 1 hour, 11 minutes with an average pace of 17.3 mph.
We made good time with the push as we headed north on Ten Mile. As we turned west on Chinden, we slowed a little as the wind hit us from the left side. However, we reached our 10 mile turnaround in no time.
We had a quick drink and started back toward Meridian. The wind was now hitting us on the right side. We reached Chinden again with about 6 miles to go and it began to rain as promised. As we turned south on Ten Mile, we had a full on head wind and the rain to boot. This slowed us down quite a bit, but otherwise didn't really bother us.
We reached my house again in 1 hour, 11 minutes with an average pace of 17.3 mph.
Sunday, May 3, 2009
Week 12 - Sunday
Between my travel and the rain-shortened run yesterday, this week's training had been a train wreck, so I was determined to have a good set of workouts today.
I started off in the morning with a 1600 meter swim, my first time in the pool all week. I felt good from the first lap though and finished a decent swim in 41 minutes. From there, I headed up to the weight room and did an hour of weight training and core work. It felt great to do this since I've not been able to do so consistently since my IM training began. I can definitely tell I haven't been lifting though!
I spent the day with my girls and getting chores done while it rained off and on again all day. At times it rained hard with thunder/lightening, but I kept an eye on the hour-by-hour forecast and saw that I should have a window for a ride at 5pm. Sure enough, around 5, the rain and wind let up a bit and I headed out planning to do a 35 miler. Rain was going to threaten the whole time though, but as long as it was just rain I was ok with that.
I headed out for the Joplin route and needed to ride a couple of miles north of Middleton. For the first 9 miles, the wind was a non-issue, although it sprinkled a little. However, shortly after the wind really picked up. It was swirling and was strong enough to knock me one way and then the other. Overall though, it had a definite south-easterly direction. It slowed me dramatically as I neared Middleton Rd and turned north toward town. This was by far the worst stretch, since as it knocked me around on the narrow shoulder, I had cars whizzing by at 50 mph. Once I reached town though it was a little better and I reached my turnaround point at the corner of Middleton Rd and Old Middleton Rd without trouble. As I turned around for home, I was looking forward to having the wind at my back!
At this point the wind was coming either straight out of the north, or at times, north west. It gave me a good push off and on as I made my home. As neared Midland Rd, I saw a large male pheasant just a few feet off to my right in a field. That was pretty cool. By this point the sun was out and I was getting warm.
The rest of the trip home went quickly, although I was starving. The ride took 1 hour, 55 minutes and I averaged 18.17 mph. It was a full day of training, but I felt at least some redemption for the light week. We're tapering for the marathon now, so in the next two weeks I will be de-emphasizing running and, to some degree, riding to ensure my legs are rested for Ogden. I plan to do additional swimming and some weight training and core work during the taper.
I started off in the morning with a 1600 meter swim, my first time in the pool all week. I felt good from the first lap though and finished a decent swim in 41 minutes. From there, I headed up to the weight room and did an hour of weight training and core work. It felt great to do this since I've not been able to do so consistently since my IM training began. I can definitely tell I haven't been lifting though!
I spent the day with my girls and getting chores done while it rained off and on again all day. At times it rained hard with thunder/lightening, but I kept an eye on the hour-by-hour forecast and saw that I should have a window for a ride at 5pm. Sure enough, around 5, the rain and wind let up a bit and I headed out planning to do a 35 miler. Rain was going to threaten the whole time though, but as long as it was just rain I was ok with that.
I headed out for the Joplin route and needed to ride a couple of miles north of Middleton. For the first 9 miles, the wind was a non-issue, although it sprinkled a little. However, shortly after the wind really picked up. It was swirling and was strong enough to knock me one way and then the other. Overall though, it had a definite south-easterly direction. It slowed me dramatically as I neared Middleton Rd and turned north toward town. This was by far the worst stretch, since as it knocked me around on the narrow shoulder, I had cars whizzing by at 50 mph. Once I reached town though it was a little better and I reached my turnaround point at the corner of Middleton Rd and Old Middleton Rd without trouble. As I turned around for home, I was looking forward to having the wind at my back!
At this point the wind was coming either straight out of the north, or at times, north west. It gave me a good push off and on as I made my home. As neared Midland Rd, I saw a large male pheasant
The rest of the trip home went quickly, although I was starving. The ride took 1 hour, 55 minutes and I averaged 18.17 mph. It was a full day of training, but I felt at least some redemption for the light week. We're tapering for the marathon now, so in the next two weeks I will be de-emphasizing running and, to some degree, riding to ensure my legs are rested for Ogden. I plan to do additional swimming and some weight training and core work during the taper.
Saturday, May 2, 2009
Week 12 - Saturday
Trever, Lorin and I were planning to meet up with Brent, Ryan, Trina and Kerry at Barber Park for a 16 miler. However, it had rained all night and was still raining this morning as well, so the dirt paths out of Barber were going to be a mess. So, on the way into downtown, I called Ryan and we made a last minute change to Municipal Park so we would have pavement for our entire route. However, we also had a small mutiny brewing, led by Brent, due to the rain. Rather than an Ironman-like run in the rain, he was lobbying for a mocha-frappa-foo-foo at a coffee shop instead. I assumed he was following this up with a Calgon bubble bath. Anyway, I was opposed, and a great debate ensued under the covered picnic area at Municipal. It was touch and go as the swing votes went back and forth, but in the end the group reached a compromise on an 8-10 miler. I think what put it over the top was that while we debated, we saw at least six other runners, all ladies, pass by who were obviously tougher than our bunch.
We finally headed out from Muni going west on the Greenbelt. Since we were running short, we started off at a stronger pace than we would have for a longer run. Ryan, Kerry and I ran together for nearly all of the run, with the rest of the BFRs not far behind. Somewhere along the way, our 8-10 miler became a firm 8 miler, so when we reached the 4 mile mark just east of the wooden bridge leading to Willow Lane, we turned back around, grabbed a quick drink and started the return trip.
It had been raining lightly for the entire run, but sometime around mile 6 it started to rain harder. It didn't matter though, we were all soaked by this point anyway. We continued along and I reached Muni again with Ryan and Kerry in 1 hour, 2 minutes and an average pace of 7:47. It was a good run, and I had to admit that shorter was a good idea since running further in wet shoes and socks could have caused blister problems for us. However, everyone made it in safe and sound and we packed it in fairly quickly due to chill. I think Brent headed off for that bubble bath...
We finally headed out from Muni going west on the Greenbelt. Since we were running short, we started off at a stronger pace than we would have for a longer run. Ryan, Kerry and I ran together for nearly all of the run, with the rest of the BFRs not far behind. Somewhere along the way, our 8-10 miler became a firm 8 miler, so when we reached the 4 mile mark just east of the wooden bridge leading to Willow Lane, we turned back around, grabbed a quick drink and started the return trip.
It had been raining lightly for the entire run, but sometime around mile 6 it started to rain harder. It didn't matter though, we were all soaked by this point anyway. We continued along and I reached Muni again with Ryan and Kerry in 1 hour, 2 minutes and an average pace of 7:47. It was a good run, and I had to admit that shorter was a good idea since running further in wet shoes and socks could have caused blister problems for us. However, everyone made it in safe and sound and we packed it in fairly quickly due to chill. I think Brent headed off for that bubble bath...
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