D I C K D I M E

The following equipment is nearing replacement:

Saturday - June 13

Bike
  • 30m
  • 8.00 miles
  • 16.00 Mi/hr

Quick ride with Dave and Sean...

Run
  • 20m
  • 3.00 miles
  • 06m 40s /Mi

Short run with a few pickups

Friday - June 12

TRAVEL/REST

Thursday - June 11

Run
  • 1h 06m
  • 8.21 miles
  • 08m 02s /Mi

Easy run from the club in E. Vail and back. A little sluggish.

Swim
  • 20m
  • 1000.00 meters
  • 02m /100 meters

Some 50s and 100s around 47 and 1:47 for them. 500m straight in less than 10 min. so that is pretty good for me too.

Wednesday - June 10

Bike
  • 55m
  • 17.52 miles
  • 19.11 Mi/hr

Easy spin in the dark after the hard rain

Swim
  • 19m
  • 1000.00 meters
  • 01m 54s /100 meters

This was a "break out" swim for me. I have been playing with different stroke styles and I found the one that I am going to use!

Today I started out dong 50s (meters):
47, 47, 46, 50, 45
I know these aren't fast compared to everyone else out there, but to me they were all records!

Then I did 5 100s:
1:47, 1:47, 1:46, 1:41, 1:39
I've never done this before!
I'm really stoked.

Something is happening.

OK, here is where I make my bold and perhaps ambitious predictions for IM Kansas 70.3! Swim: <39 Notes: I have looked up my swim times for every triathlon that I have ever swam. My first one was 3:02/100, My fastest two tri's were pool swims with a 1:56/100 at the Mini Ha Ha last year. My fastest open water was 2:02/100 at the Boulder Peak last year. Basically to reach my goal I will need to swim a 1:58/100 which is totally doable. Granted I usually swim about 2:14 in HIM's but I think this time will be different! Bike: <2:25 This may or may not be conservative based on the course profile and race day conditions but, I looked at what other riders have done there and I think I should be able to average 23+ mph. My past two 5430 HIMs were: 2:21:44/23.71 avg. mph last year and 2:21:04/23:81 avg. mph in 2007. So I'm allowing 3 minutes or so and I think this will be realistic. Run: <1:30 I have never run this fast in a HIM but my stand alone half marathon is sub 1:20 so on this flat course I'm thinking sub 1:30 is realistic. Last year 1:33:42 at 5430 which is a hot and difficult run course. Transitions: <3:00 Projected finish: <4:37 I love to dream!

Tuesday - June 9

Bike
  • 2h 03m
  • 36.00 miles
  • 17.56 Mi/hr

Lazy ride. Started at the club in East Vail rode up to Beaver Creek and Back

Run
  • 26m 30s
  • 4.00 miles
  • 06m 38s /Mi

Treadmill... I like to use the tready close to races... Most of my running is S L O W and/or mountainous so I do not get a lot of opportunity to work on foot speed. The Treadmill is great for this.

I started out at a 7:30 pace and progressively pushed the speed. My last mile was about 5:30 with a the last .2 at 5:00.

I feel like right now I'm in my best shape of the year. I was a little soft at Boston in April but I have had a very good 6 week string of workouts. I am pretty sure that I am in better shape now than I was at Ironman Arizona in November. Last year I peaked way too early, probably in late August or early September.

I'm still not sure what I will be able to do at Kansas, but I do want to have my best 1/2 Ironman run. I'm thinking <1:30 but it will really depend on my nutrition and bike fitness (which is still not there yet - by 5430 it will be).

Swim
  • 31m
  • 1600.00 meters
  • 01m 56s /100 meters

10 x 50 (:49 to :57)
my first couple were in the 55/56 range and then I changed my stroke and I was doing 49/5o range
5 x 100 (1:50 to 1:55)
1 x 500 (a little of over 10 min)

Monday - June 8

I was feeling tired today... not from racing but from lack of quality sleep. I decided to rest today. I haven't missed a day since the day after The Boston Marathon 4/21, so I guess it is a good day to chill.

Sunday - June 7

Bike
  • 1h 00m
  • 20.00 miles
  • 20.00 Mi/hr

Includes My Vail Uphill Time Trial.

I averaged 18 miles per hour. The course started near the covered bridge in Vail and went up the pass to the Cul d' sac - 9.8 miles. My time was 32:30 and I managed 4th in my category. PR'd by 4 minutes and I was within 30 seconds of my projected time. The guys who started later in the day benefited by a 30 mph tailwind that came in about 1/2 hour after I went out! Luck of the draw I guess. All of the elites got the massive tail wind so this years numbers are skewed in their favor. Us early riders got a cross tail and then head winds up the pass! Oh well, I'm thrilled with my effort and I can be happy that my time is legitimate and now I have an honest benchmark. The first place guy in my cat was about a minute faster. they sent us out every 30 seconds and I caught 5 or 6 guys so that was fun.

Forgot my hr strap, so unfortunately no data

Run
  • 27m 30s
  • 4.00 miles
  • 06m 53s /Mi

Treadmill after pizza and beer after race

Swim
  • 22m
  • 1000.00 meters
  • 02m 12s /100 meters

1 x 500
some 50s and some 100s

I was tired in the water today since I rode and ran first

DickDime's Training Log


 June 2009 
SunMonTueWedThuFriSat
  1 2 3 4 5 6
7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30    
 

Volume

Time
Distance

Upcoming races

  • Florida Keys 50 Mile Run (Run)
    5/17/2014 Key Largo, Florida
  • Vermont City Marathon (Run)
    5/25/2014 Burlington, Vermont
  • Leadville Trail 100 Run (Run)
    8/16/2014 Leadville, Colorado

Totals

  • April's totals
  • March's totals
  • 2014 totals
  • 2013 totals