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May 29

Bike
  • 1h 36m
  • 31.06 miles
  • 19.41 Mi/hr

Easy ride from the club down to Beaver Creek and then back to the East Vail Raquet Club

Run
  • 43m
  • 5.20 miles
  • 08m 16s /Mi

Brick

Nice and easy - let the hills around East Vail dicatate my effort

Swim
  • 11m
  • 500.00 meters
  • 02m 12s /100 meters

Easy Swim. I wanted to swim more but I ran out of time. I had my first flat on the Cervelo... then when I returned to my car it was flat too! UGH

May 28

Bike
  • 1h 56m
  • 35.00 miles
  • 18.10 Mi/hr

AM ride from Minturn o the Cul d' Sac on Vail Pass. Nice morning

3773 feet of ascent

Run
  • 1h 00m 09s
  • 7.42 miles
  • 08m 06s /Mi

I am KING OF THE MOUNTAIN!

Ascent: 1466

Davos Trail run.

Explanation: There is this wiry young guy at work who has been challenging me. He rides his bike up Davos and I run. Anyway, Until recently I have been KOTM... The day before yesterday he broke my record of 36:11 with a ride of 32:58. He has been bragging and bragging. He got drunk at the bar last night and just had a blast with this. Anyway, long story short, he came in as I was heading to the pool and he was still gloating. I said screw it... I'm running up Davos. Well today I raced. I didn't look at my watch until I touched the gate of the tower! 32:18, I took the dude down! I AM KING OF THE MOUNTAIN and I took 5 minutes off my best time. Hell YEAH!

I am planning on doing the Copper Triangle on Saturday morning with a short run brick. If anyone wants to meet at the Copper Mtn Starbucks to join me let me know. The weather looks pretty good with only a slight chance of showers in the afternoon. 70s in the valley's and 60s on the passes. Here is a link to a map and elevation guide. I usually do it in the opposite direction... so that it is a downhill finish. http://www.coppertriangle.com/course.html http://www.coppertriangle.com/maps.html I'm thinking of starting at 10... It is a 4.5 to 6 hour ride depending on your speed. Last year we did this with a group and we did break off normally into smaller groups. After the ride I'm thinking of a 5 mile jog on the bike path along the river... The more the merrier!

May 27

Bike
  • 1h 22m
  • 25.35 miles
  • 18.55 Mi/hr

Ride before work. Windy but at least no rain and some sun - still cold (and I thought it was too late in the season to buy leg warmers back in April!)...

38:15 to the Cul d' sac on Vail pass from the parking garage... pretty good effort since I pretty much took it easy for the first 5 miles or so. I killed the steep climb!

2155 feet of ascent

Check out my training graph, I've never seen such evenly distributed colors... EVER!

Run
  • 1h 05m 48s
  • 8.13 miles
  • 08m 05s /Mi

Run after swim... cold tonight. Ran well.

1031 feet of ascent

Swim
  • 31m 30s
  • 1500.00 meters
  • 02m 06s /100 meters

Ladder workout.

I knew it, i knew it! Bolder Boulder's timing system did not work for Wave A... my time on my watch and the offial net time were significantly different. I started at the back of Wave A and the time it took for me to get to the start was not subtracted from my net. My Aquaphor team-mate confirmed this and I really hope BB corrects it. So I did do better than I thought! YAY.

May 26

Run
  • 27m 10s
  • 4.00 miles
  • 06m 47s /Mi

Treadmill - raining so I opted for the tready after my swim.

Swim
  • 40m
  • 2000.00 meters
  • 02m /100 meters

Decent swim in the rain. I did lots of 50s and 100s. Did the 50s mostly in 55-58 seconds and the 100s right around 2:00. 300 meter cool down.

So even though I didn't crush the race yesterday, I managed 2nd place in my AG out of 436 runners. Last year I was 4th out of 368 runners! This was so tough. I worked until 2:30 AM on Sunday. Went home and packed the car and drove straight to Boulder. Got pulled over for weaving... The cop said he thought that he had a DUI. I was struggling to keep my eyes open. I stopped and slept for 10 minutes, but had to get to the start because my race packet was not picked up from Runners Roost by my friend and I wasn't even sure if I was going to be able to race. Luckily, they had it at race day registration and I could breathe easy. After the race, Fil and Chris and I had about 6 beers each then after the elite race we left. Chris' friend Terry couldn't remember the cute street in Boulder that she parked the car on, so we walked around in a downpour for about 30 minutes, backtracked and eventually found the car. After they dropped me at my car, I napped for an hour or so and then went to Fil's house for a BBQ and had a few more beers. Hung out with Drew and Bridget made an appearance with Josh. On the drive home I had to stop to sleep 3 times. I left Fils at about 8:30 and made it my house at 6 in the morning. UGH

May 25

Run
  • 37m 33s
  • 6.27 miles
  • 05m 59s /Mi

Bolder Bolder 10k

Garmin stats
Ascent: 781
Mile 1: 5:46 AVG HR 166
-- too slow. During the past two BBs I ran this in 5:36 each year, but started too far back in my wave and kept getting stuck behind people.

Mile 2: 6:03 AVG HR 170
-- OK, 1sec slower than last year. I feel the beginning of a side stitch...

Mile 3: 6:08 AVG HR 161
-- last year 6:09 so not bad here.

Mile 4: 6:01 AVG HR 166
-- a strong mostly uphill mile 4; last year 6:06

Mile 5: 5:49 AVG HR 165
-- Probably my best mile. Last year 5:55

Mile 6: 6:06: AVG HR
-- Last year 6:07 so nothing special

Last .2 1:36 AVG HR 169
-- a 6:00 pace to the finish including that burly hill into the stadium so a strong finish

The conclusion:
Strong effort. I started out way too slow and couldn't make up the seconds lost to last year's time. Still I feel good about my race. I am still behind last year in terms of running fitness, but this race indicates tha that I'm just about back. Now I just need to start tweaking my fitness and include some speedwork into my volume.


May 24

Run
  • 14m 10s
  • 2.00 miles
  • 07m 04s /Mi

treadmill 1 mile easy 1 mile pace.

Swim
  • 12m
  • 500.00 meters
  • 02m 24s /100 meters

quick swim... 50s

I'm not feeling very fast these days. I haven't been racing or doing speedwork, although my total volume since Boston is better than at any point during my Ironman training last year. Last week was 25 hours and I've been over 20 hours for 3 consecutive weeks so for me that is a lot of volume. I'm feeling the need for rest too... So as for tomorrow's race. I'm not looking to PR the 10K (35:14) or the course (37:15), just run hard and respectably. Yesterday I felt a weird muscle type pull in my chest and back. It was like a knife cut me in half and I had to stop for a bit on my run. The pain was along my HR monitor on my chest and back. Today, I have felt soreness when I deep breathed so I think I pulled my heart muscle or something. Hopefully it feels better by tomorrow. Also, I bruised my lower back on a door knob at work... not too worried about that but there is some stiffness. Then today I banged my knee on a cabinet. It is totally sore above my knee cap! What else? Uh, my confidence is not where it normally is... So shit, I guess I'm ready to race. And finally, I swam today. A whopping 500 meters. I'm now at 5500 meters for 2009. My "plan" calls for a drastic increase in swimming yardage beginning today and into the Kansas IM 70.3 on June 14. If I stick to my plan, I should be ready to swim a PR and I think I'll be decent on the bike and on the run. Fingers are crossed.

May 23

Bike
  • 1h 56m
  • 35.00 miles
  • 18.10 Mi/hr

Rainy and windy... again. Vail pass to the Cul d' sac.

3114 feet of ascent

Run
  • 1h 30m 45s
  • 10.00 miles
  • 09m 04s /Mi

trail run
1963 feet if ascent
my heart rate was extremely elevated. It cannot be right because the average hr below is my 5k hr... weird

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DickDime's Training Log


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