Great Run on the Tredmill today at lunch. I was worried I'd be in all sorts of pain since walking my periformis is still aggrevated. Seems running is the key...IF ONLY I HAD KNOWN THAT ON SUNDAY!!! LOL
1.5 mile 10:45 mile
1.5 mile 8.49 mile
.5 mile 9.15 mile
Stretches and Arm
Was suppose to do weights at lunch but really only did stretching and core work. Did a few arm weights and decided I'm not ready for that yet and did my run instead. Didn't even try leg weights as my quads are still sore when I roll them. I'll give them another couple days and go back at it.
Updated Race schedule for 07-08 and I am officially registered for the 101 in November!!! Unfortunately, I'm not going to do the Dallas Toyota Oly in October...instead I'm going to do 2 or 3 local races for the same cost - the travel expenses.
Got to come home early today due to the rain and possible flooding. Gotta love paranoid bosses. Dinner with friends tonight.
Pics from BSLT #342. http://www.asiorders.com/estf.asp?EVENTID=17769&PWD=&BIB=342
Well I think I found something worse than tapering...Recovery!!!
Zone 1/2 spin easy ride. The hardest thing about this was staying on the bike. However, I will say I think I'm on to an epihany..spinning in zone 2 and I'm still at 16mph..That's pretty cool. Busting a gut I do well to avg 17.5...perhaps I should stay in those easy gears...hmmm time will tell.
Today I go to the LBS after work and have a look at the bike fit and see what needs to be done.
LBS store was fruitful...I hope. I got on the bike and he immediately said I had messed with the height of the seat. He raised it a good 2.5 inches. Hopefully next week after I've finished recovering I can do a decent bike and run combo to see how it works.
Thought a lot about my training over the next year: Previously I've approached training for each race individually. This year I'm going to try and keep each race leading up to CDA in perspective as a step towards that goal instead of individual goals. By doing so I am hoping I can open myself up to being better in the long run. Sometimes that will require backing off in a segment to further another technique.
I need to start seeding myself just behind the front line. By doing so I hope to get use to the washing machine effect and maybe...just maybe..the pack can draft me to the first bouy before running over me. Focus on learning to sight better. Do ALL weights that coach tells me to so that I even out my stroke and strenghthen my shoulder that hurts in a full wetsuit (ie...I will need to use the full suit in CDA.)
Cycling...Lot's of hill work and intervals.-- I'd like to be able to sustain an 18.5 mph by Nov and 21mph by CDA.
Easy recovery swim with drills. Nothing fast about this.
What should have taken 6 hours took more like 9 hours to get home. We stopped in every little town possible to try and get wireless service so I could sign up for CDA. I know it doesn't usually fill up right away but I didn't want to take any chances. I was really hoping I'd grow a few brain cells out on the course but it looks like I lost them all....CDA Registration is complete!!!
RR is done. I beat my 6:15 time goal but I'm not happy with it. I learned a ton with this race one of which is that 6:15 is not acceptable for me. My run was not what I wanted but I know why it happened and I'll fix it for the future. My next HIM I do will have a goal of 5:45. With the corrections and a little more work on my bike I know I can easily do that. That will also put me in the top 10 of my AG.
On the upside my nutrition was perfect for the race. I know I need to add longer bike/run workouts. More track workouts and more plyometrics. I'm not really sure if I'll ever get faster in the water but I MUST learn to sight better (straight) and accept contact.
One more thing.... Chad (HACK) you are the best!!! Thanks for taking care of me after the race. You and Bill live wayyyy toooooo far away.
A huge thank you to Grandpa who is always "investing" in my mental illness and to my coach...I love you. Thanks for listening to all the whining, moaning and groaning that you put up with and always pushing to make me better.
FYI...my girlfriend who thought the course was going to be easy...finished in over 7 hours. Now I feel guilty. I only wanted to beat her by 5 minutes. Something must have gone terribly wrong at the beginning. :(
Recovery swim this morning felt good.
Thanks for all the props!
Pre-blogged this one...
Race Day!!! Nothing to it but to do it!
I'm Hot, Tired, Stinky and Dirty...details to follow after I clean up and take a 30 min Ice Bath!!! .....one more thing...I'm so SORE!!!
Day Seven of Taper: Off Again!!! Just kill me now. Will this race EVER get here?
Update from yesterday...
Rental didn't work on wetsuit but the I found a short john wetsuit for sale that is awesome. My T1 time shouldn't take long at all. SWEEET!! Did a short swim after I bought it to make sure everything was kosher. Boyant and no shoulder pain. Yippee.
Also did other damage at the expo. Two new swimsuits, Souvineer Tank and other odds and ends I couldn't live without.
Had my normal breakfast today and a big Breakfast/Lunch at Noon. Tonight I'll meet up with the BT crew at Orlando's. I really only want subway to top off the engine but I want the comraderie more.
Saw Hack and Bill at the expo and meeting. It was nice to know someone and hang out a little. My girlfriend that came up to do the race is getting on my last nerve. She keeps going on about how this course is no big deal....she's been training since Feb and I've been building for a year. I'm going to hurt someone. lol... All I got to say is if I see her on the run I will probably put myself in the hospital trying to beat her. lol. Can you say competitive.....:)
Today went by surprisingly fast. Now it's off to dinner. I'm all packed and ready to load my stuff when we get home. I'll stretch and get to bed by 10 and up at 4am tomorrow...out the door by 4:30. Finish the race by 1:30pm and ice bath by 3pm.
Biked after the swim in two stages. Out of transition to park entrance which covers 3 of the bike hills. Then we went out and did the two spiral staircases. Wind is up...Should be an interesting day on Sunday.
Wetsuit rental I was counting on didn't turn out. They only had a med. and I needed a small. So this morning I swan in my full length suit. It was ok but my left shoulder always hurts when I swim with the wetsuit. This spurred me on to buy a sleeveless john..this thing is slick..VERY easy to take off. Can you say faster T1 :)
Hard Workouts are done for the day. Just a quick swim this afternoon in my new wetsuit to make sure everything is kosher.
I just spent an hour icing my shins...crap this sucks! I can't believe this. GRRRRR. Well nothing on the schedule between now and Sunday beside R&R hopefully I'll recover quickly.
Besides the wetsuit I also bought a tri top and the STICK. I got suckkered on that purchase. I knew I would buy one the next time I saw one and didn't even ask how much. Sale was done when I asked...it was $39..I swear I've seen them for $15 or $20. Oh well, least I use it.
Day Six of Taper: Early Morning Swim at Race Site and Bike out of Transition to Park Entrance and Back (4 of 8 hills). Then out to Spiral Staircase to practice gearing and handeling.