Consistency...

...is going to be the key word for this year.  Consistency for swimming, consistency for biking (which let's be serious is the easiest thing for me to do), consistency for running, consistency for core, consistency for strength training, consistency for eating well.  I think you can see the common theme here!

To keep that theme rolling I have to get in the water today.  I had to miss swimming last night to fill in and teach a CT class which was fine with me.  It was nice to talk to some different athletes, not that there is anything wrong with the regulars that I see.

We got about 4 inches of snow yesterday, and it all came down during the day, which made for a fun ride home!  I was sliding all over the place just trying to keep the rubber side down, I'm sure people were looking at me thinking I'm a complete idiot for riding my bike in that weather...oh well.  I did get my training log set up on my computer so I'm able to track everything that I do, and I included a separate "Bike Commuting" category, I'm excited to see how many miles I end up with at the end of the year.  I'm already up to 57 miles, and that's just riding between home, Endure It, and school.  I figure that I have already saved almost a quarter tank of gas.  If I can save a tank of gas each month that would be great!!

Yesterday's computrainer workout was as follows:

15 minute warm up
30 minutes @ 85% (30 seconds @ AT every 5 minutes)
5 x 1 minute (30 seconds @ 120%; 30 seconds rest)
Cool Down

I felt great during the whole workout, and really had to hold back to hit 85%.  I'm doing a 30 minute time trial later in the month, so looking forward to seeing what my threshold is at.  I'm thinking it might be up a bit right now, which would be great!!

Hit up 6.5 miles this morning with Wanner, great run, and running with someone has helped me to not go out and just hammer away!  We start out slower than I usually would, and I enjoy the runs more than I usually do (not that I don't enjoy running typically, but this is just a little nicer).  Some easy speed work is going to start up pretty soon here, we figured February we would start getting some small efforts in, with March 9th being the first "official" track session of our Ironman Coeur d' Alene build.  I'm excited for this race, as I don't feel any pressure to perform, and I really think that I'm going to be prepared for a great race!  I suppose I should figure out if I'm driving or flying though.

Tonight I will hopefully get in a TRX strength session and an easy hour or so on the rollers.  I'll put up some details about my season coming up in the next couple of days, but I will say that it's going to be exciting, and I'm thinking rather challenging with the race schedule too!

December Running Challenge Day 6 & 7

It feels like the weather just decided to take a major dip in temperature lately.  I'm not complaining because I feel that if you dress right you'll be alright and that really is the case.  So I haven't been cold on runs.  The challenge is going well, and I'm really trying to not over exert myself.  I just run by feel, and check the pace when I'm done.  I'm pleasantly surprised most of the time and have just been getting the time in.  Consistency is key, which is why this challenge is awesome!

If you're following the challenge and need this next weeks plan here it is:

Tuesday - 25 minutes
Wednesday - 20 minutes
Thursday - 30 minutes
Friday - 25 minutes
Saturday - 25 minutes
Sunday - 40 minutes
Monday - 20 minutes

Last night I didn't get my run in until 9:30 at night.  I felt bad that the dogs wanted to go, so I brought them with.  While we were running they were fine, and happy.  They were even happy when we were done, the problem is that poor Winther has something funky with his hip (I'm afraid to say it but I think he has hip dysplasia).  The poor guy was limping last night, and a little this morning.  I won't take them again, and just have to get my runs in somewhere other than home...I feel too bad having them see me run away knowing they aren't coming with.  Wish there was something I could do, but unfortunately there isn't.  He loves running, and getting out there, but I just can't stand to see him limping later.  The challenge continues today...

This mornings computrainer was solid, more aerobic types of work, much more towards the upper end though.

15' warm up

2 x 20'

• 10' @ 80% (cadence 100+)
• 5' @ 85% (cadence 50-60)
• 5' @ 90% (natural cadence)

Cool Down

This wasn't all that difficult, and I find it hard to sit at 80% without pushing a little harder...I think I'm good at about 82.7983% strange I know!

December Running Challenge Day's 3, 4, 5

The weekend hit and I haven't been in front a computer to write an update.  The challenge is still going strong.  I've been in the 4 mile rut (not the best word, but it will do).  Day's 3 and 4 were both 4 miles (well one was 4.37 but who's counting).  When I'm running I'm not paying attention to my pace, I'm just going by feel, and am usually surprised by the pace when the run is over.  I haven't really wanted to push considering it's only been 2 weeks since Ironman Arizona, and although I feel alright I'm sure that I'm still in the recovery phase.

Yesterday I rode on the computrainer at Endure It, and the set looked a lot more difficult than it actually was:

15' w/u

5' @ 70%
1' @ 90%
1' @ AT
5' @ 80%
1' @ 90%
1' @ AT
6' @ 70%
5' @ 90%
2' @ AT
5' @ 80%
2' @ AT
6' @ 90%

I did the workout based on 300 watts (and it was all at a 2% grade as well) and it really didn't hurt all that much.  I followed up with an easy transition run.  This morning I rode on the computrainer again and was able to get 40 miles at a relatively easy effort.  I was back on my Giant Trinity Advanced SL2 this morning, and I love that bike!!

I did get a new winter toy yesterday...the Raleigh XXIX Belt Drive.  The thing is sweet, I'll get some pictures posted soon.

Thanks to my Mom, Dad and Katie I went and got a Christmas tree today and we spent the afternoon decorating around my house.  It feels like the holidays now, thanks everyone!

My day 5 of the challenge is going to happen in about 30 minutes here, looking forward to a nice relaxing, brisk Sunday evening run. 

December Running Challenge Day 2

It's late, but day 2 of the December Running Challenge is in the books.  The challenge is already paying off, I really didn't want to get out and get my run done today, but I know that there is a whole group of people out there doing this challenge...so thank you!  It was a long day today starting with a 4:00 a.m. wake up call for computrainer.  I wasn't sure whether or not I would actually ride through the whole workout, but just thought I'd roll with it as long as I could.  I was able to finish the workout without much difficulty.  The set was as follows:

15' warm up

4 x 8' (No Break!!)

• 2' @ 70% (210 watts)
• 3' @ 80% (240 watts)
• 2' @ 90% (270 watts)
• 1' @ 110% (330 watts)

2 x 3'

• 3' Left Leg
• 3' Right Leg

Cool Down

I was happy with the results and the fact that this came relatively easy.  The whole workout was done at a 2% grade.  The class wasn't digging that...they better learn how to because it's going to be up there all month!

Tonight's run wasn't pretty, but I held a sub 7 pace for a little over 4 miles.  The weather was really nice, calm and not all that cold.  It was great to be out there in the peace and quiet, these are the runs that you really have to enjoy.  Come to think of it I did not see a single car my whole run...crazy 30 minutes and no cars, am I really in the suburbs of Chicago?

Twitchy

I don't even know if "twitchy" is a word, but this taper is starting to take its toll on me.  I feel the energy starting to build up.  Yesterday I swam for 15 minutes, and would you believe it I actually wanted to keep swimming...huh?  Things felt pretty good in the water, and I'm looking forward to doing some more swimming this winter.  I rode for 30 minutes this morning during compoutrainer, everything below 150 watts which took a lot of restraint.  My legs were ready to roll, and I really wanted to nail the set (below) but held back. 

Our flight leaves tonight.  I'm excited, nervous, and a whole lot of other things at the same time.  Looking forward to getting there, getting settled in, checked in, taking the bike for a spin, swimming in my wetsuit, a couple short jogs and then racing!!!  I haven't raced since September, and I'm ready to roll!

Here is the set from this morning:

Warm Up: 15 minutes

Main Set:
Pyramid Set
• 5’ @ 70%
• 4’ @ 80%
• 3’ @ 90%
• 2’ @ AT
• 1 @ 110%
• **1’ @ 75%**
• 1’ @ 110%
• 2’ @ AT
• 3’ @ 90%
• 4’ @ 80%
• 5’ @ 70%
2 x 5’
• 2’ Left Leg
• 2’ Right Leg
• 1’ Both Legs – Cadence 110+
Cool Down

Thank you for all of the emails, texts, calls and well wishes!  No one can race Ironman alone, it takes a huge support crew.  This is by far the best support crew that I've had going into an Ironman and I'll make sure to race my best race for all of you on Sunday!

Closer...It's Race Week

It's race week.  The work is all done, and honestly this time is probably harder than putting the work in.  Yesterday morning the nerves started to set in when I thought, "One week from now I'll be done..."  It's crazy to think how much time and energy goes into building up to this one day.  And as so many people have said it's not the race that makes you an Ironman...it's all of the work that you put do leading up to the race that makes you an Ironman.  Like I said the work is done, now it's time to stay sharp and time to race!

I rode easy during computrainer class this morning keeping things at around 200 watts, and really not letting it go up any from there.  It's too bad because I would have liked to do this workout:

Warm Up: 15 minutes

Main Set:
3 x 5’
• 2’ @ 80% (cadence 100+)
• 1’ @ 90% (cadence 50-60)
• 2’ @ AT (natural cadence)
2 x 5’
• 1’ Right Leg
• 1’ Left Leg
• 30” Natural Build Up
• 10” MAX EFFORT
• 20” RI
• 2’ Big Tough Gear
2 x 5’
• 2’ @ 80%
• 1’ @ 90%
• 1’ @ AT
• 1’ @ 110%
Cool Down

I started packing last night and think I have all of my tri stuff ready to roll.  I did a pretty good job too of not packing too much stuff I think.  Besides my tri stuff all I need are board shorts right?  At this point I think I have about as many snacks as I do clothes.
 
Last night I took the dogs for a walk after dinner, it was dark which really sucks but whatever.  I saw a shooting star during my walk...you're supposed to make a wish right?  I thought you were supposed to...and so I made one.  More relaxing is on the plan for today, maybe a short 20 minute run...who knows.

I have it...

I like watching this triathlon dvd called "What It Takes" which documents a few triathletes build up to Ironman Hawaii in 2005.  Peter Reid (who has won in Kona multiple times) said during the film that he needed something to "piss him off" prior to the race.  I think we can all relate to that in a way, I mean who doesn't like a little extra motivation right?  All I am going to say is that I have that little bit of extra motivation right now.

This weekend was my last big test.  I wanted to do a test ride of 112 miles for time to see what I could do  (Well originally it was just going to be 100...and at the start of the ride I was thinking 75...but then I said screw it!).  The plan was to go out easy and slowly increase the effort.  My nutrition was perfect, hydration was good and I was holding 250 watts by the end of the 112 miles.  I know how I have to ride Arizona, and am confident that I can bring it home.  My test was all done on the computrainer...so I now have 3 rides of 100+ miles on the computrainer in the last 3 weeks and prior to that 2 rides outdoors that were 100+ not to mention the great number of 70-80+ mile rides.  Yep I'm ready!  Back to Saturday...my goal time was somewhere around 5:00-5:05, but in the back of my mind I was hoping for sub 5...as the ride went on that sub 5 was looking more and more like a reality.  I ended up riding 112 in 4:56.  That was a huge confidence boost for me knowing that I can go sub-5 and feel good doing it.

Saturday was also computrainer at Endure It!  The set was as follows:

Warm Up: 15 minutes

• 3’ Easy
Main Set: 70 minutes
• 10’ @ 70%
• 1’ @ 80% - Cadence 50-60
• 9’ @ 75%
• 2’ @ 80% - Cadence 50-60
• 8’ @ 80%
• 3’ @ 80% - Cadence 50-60
• 7’ @ 85%
• 4’ @ 80% - Cadence 50-60
• 6’ @ 80%
• 3’ @ 80% - Cadence 50-60
• 7’ @ 75%
• 2’ @ 80% - Cadence 50-60
• 8’ @ 70%
Cool Down

It's officially "taper" time for me.  What that means for me is that I'm still going to train...just not with as much volume or intensity.  I plan on getting quite a few sessions in, just short in duration...basically just to stay sharp.  I'm not going to gain any fitness in this next 13 days, but I will gain confidence.  I know what I'm capable of and am just aiming for the best race I can have on November 21st.  Definitely looking forward to it!!!!

November 4th...Sorry I have NOTHING for a title

Not all that much to report today.  Had a good run yesterday, a good ride this morning, and I'm feeling fresh.  1 more big weekend of training to make sure everything is dialed in and I'm good to go.  Mentally things are coming around, so all in all things are good.  Big bike commuting day today, I'm already at 7 miles on my bike just commuting...another 23 at class and I still have at least 12 to go (home and back to school twice).  Today's class was some more aerobic work:

Warm Up: 15 minutes

• 2’ Easy
Set #1: 15 minutes
• 3 x 5 minutes
o 3’ @ 80% (250 watts)
o 2’ @ 75% (240 watts)
• 1’ Easy
Drill Set: 6 minutes
• 2 x 3 minutes
o 1’ Right Leg
o 1’ Left Leg
o 1’ Both **50-60 Cadence**
• 1’ Easy
Set #2: 15 minutes
• 3 x 5 minutes
o 4’ @ 80% (250 watts)
o 1’ @ 85% (270 watts)
Cool Down

Two weeks from today we leave for Arizona.  I checked out our condo online yesterday and it looks pretty sweet.  Looking forward to getting down there to relax before the big day.  Looking for the best race I can put together on November 21st.  If I put my best race together what will be will be and I have to be happy!

Happy Birthday Dad

Even though I know he doesn't read this...Happy Birthday Dad.  I really wish you were easier to shop for though!!!  And hopefully you'll want something good for dinner because I'm sure I'll be starving by then.

This morning was the usual Tuesday morning computrainer class at Endure It and we had 15 of 16 computrainers full.  The class was relatively easy:

Warm Up: 15 minutes
2’ Easy
Main Set: 28 Minutes
• 4 x 7 minutes
o 3’ @ 70% (220 watts)
o 3’ @ 80% (250 watts)
o 1’ @ 85% (265 watts)
• 1’ Easy
Drill Set: 10 minutes
• 2 x 5 minutes
o 2’ Left Leg
o 2’ Right Leg
o 1’ Both Legs
Cool Down

We varied the cadence a bit today, and the power numbers came easily!  I really had to hold back to keep the wattages down for the 70% time.  All good signs for racing in 19 days.  Wow that's a bit scary!  It's time to get the legs snappy and ready to go, so some shorter faster runs will be in order.  I would love to do a couple of them a day, along with that swimming thing.  I did get in yesterday and swam in control at a pace I felt I could hold for quite a while.  Let's hope some race day excitement helps with that.  Until then it's time to stay healthy and injury free!

Biking and Catching Up

Saturday was my last super long ride, and I once again did it on the computrainer.  It was nice to have some people to ride with for a bit, so I definitely took advantage of riding with a class.  The class was as follows:

Warm Up: 15 minutes

• 2’ Easy
Main Set: 35 minutes
• 10’ @ 75% *10 sec spin up on 2,4,6,8
• 15’ @ 80% *30 sec spin up on 13, 16, 19, 22
• 10’ @ 85% *Cadence 100+ on 26, 28, 30, 32, 34
• 3’ Easy
Drill Set: 10 minutes
• 5 x 2’
o 1’ Right Leg *Cadence 50-60
o 1’ Left Leg * Cadence 50-60
• 2’ Easy
Main Set Part 2: 25 minutes
• 5 x 5’
o 3’ @ 80%
o 2’ @ 90%
Cool Down

I rode the first class as written and then about half of the second class until I just rode the remainder at Ironman pace.  I ended up getting 100 miles in on the computrainer.  It took me 4:30 to ride 100, not too bad.  I felt great after riding as well...let's hope that's the same in three weeks.

Saturday night I went back up to Whitewater to watch them play Oshkosh.  This is a huge rivalry and we try to get a group of alumni to go back each year for the game.  I met up with Skoug and and Poppen and we headed down to meet up with the rest of our college buddies.  We had a great time catching up and telling old stories, and laughing about stupid things that happened during college.  The game was good, except for the bogus PK that the ref called with a minute left.  We had a great time, and the campus is so very different from when we were there.

These next few weeks I am going to try to make sure I am completely ready for IMAZ...clean eating, lots of rest, and solid workouts.  Can't wait to race!!!

When will the wind stop?

The last couple of days in Chicago it has been super windy!  When will the madness stop?  Yesterday I was riding home from school when a branch that fell from a tree almost nailed me.  It's wierd because I had thought about that exact thing happening at the start of my ride, luckily for me the branch missed.  The ride home did suck though...when you're riding into the wind, which had gusts of over 50 mph, it's not all that fun.  At times I felt as if I was sitting still on my bike, but that still beats sitting in traffic in my car, so I shouldn't complain all that much.

Last night I went and checked out the new Warren Miller movie called "Wintervention"  Some of the places that these people ski is just incredible, I have no idea how they do what they do, and it really got me excited for the snow to start falling.  Hopefully I'll be able to get out more often this winter to ski.  Yea there aren't great places around here, but I'm going to have to take advantage of what we do have. 

This morning was a little rough to wake up because I didn't get home until late, and Roxy and Winther were keeping me warm in my bed.  I swear they think I'm crazy for waking up at the times that I do, because they decided they were going to sleep for longer.  I actually had to go and wake them up to go outside...I could tell that while I was gone last night they were running laps in the house because doors were opened that weren't opened when I left...they are known for that.  Computrainer went well this morning, and it felt very easy to keep the numbers that I kept.

Warm Up: 15 minutes
• 2’ Easy
Main Set: 30 minutes
• 5 x 6’
o 3’ @ 80% (250 watts)
o 1’ @ 85% (270 watts)
o 2’ @ 70% (220 watts)
• 3’ Easy
Drill Set: 8 minutes
• 2 x thru
o 2’ Right Leg – Cadence 50-60
o 2’ Left Leg – Cadence 50-60
Cool Down

A little swim and the day will be complete.  25 more days, I would say that at this point the hard work is done and now it's just time to soak up the fitness, stay healthy, and most importantly to get my head on straight!!

Another Mental Test

I decided to get my long run in yesterday after school.  I wanted to run 20 miles, and wanted to hold a 7 minute pace for that 20 miles.  I had an idea of a route I wanted to run, but scratched that and decided to get some hill work in instead...why I'm not sure.  I knew that heading south from school 6 miles would get me close to Waterfall Glen, and then I thought it was about another mile or so before I was able to jump onto the trail.  Well it was only a half mile to the trail, so I head off on the crushed limestone reminding myself that I was closer to turning around and heading back.  I was doing a good job of holding a 7:00 pace up until about mile 10.  That's when I caught up with the xc kids from school and ran with them for a few miles.  We were sitting right at a 7 minute pace and before I knew it I had to head back onto the roads.  I was tempted to stay with the guys and take the bus back, but know I would have been mad at myself for doing so.  I knew there were a few big hills I still had to tackle and I had to get ready for them.  I tried to sit at my pace, but the hills took a lot out of me.  I hit the 17 mile mark and was about 25 seconds off of the pace I needed to be...so I tried to not bring it back all in the first mile, but most of it came back there.  Mile 17 on was not a pretty sight, but I was able to get my 20 miles in right at a 7 minute pace.  It's amazing the mind games that you have to play with yourself to get you through things.  It was a good confidence boost, and I ran out some demons, which is always a good thing.

When I got home I was pretty smashed, and it was nice to hang out and play with the dogs.

This morning was Computrainer at Endure It.  The set is below:

Warm Up: 15 minutes

• 2’ Easy
Main Set: 25 minutes
• 5’ @ 70% (220 watts)
• 5’ @ 75% - Cadence = 100+ (235 watts)
• 5’ @ 80% (250 watts)
• 5’ @ 85% - Cadence = 100+ (270 watts)
• 5’ @ 80% (250 watts)
• 3’ Easy
Drill Set: 12 minutes
• 3 x thru
o 2’ Right Leg – Cadence 50-60
o 2’ Left Leg – Cadence 50-60
Cool Down

I wasn't sure if I would have any power in my legs seeing as it was less than 12 hours since a long run effort.  Much to my surprise the power was there.  Not saying I didn't have to work for it...but it was there.  My legs didn't feel too bad once I got going.  And as long as they are moving I'm good...it's when I stop that things start to hurt.
 
I'm going to get in the water today for a quick swim set.  Hopefully that will help to flush things out a bit more.  26 more days!!

A Test of Mental Toughness

I was debating how long I wanted to ride on Saturday knowing that I would be teaching two computrainer classes and didn't know how long I could sustain riding in one place.  I thought that I would be happy with 3 hours, and to do so I rode into the shop a little early to get a head start.  Have I mentioned that I love my cross bike!  That bike is awesome, and so much fun to ride!!!!!

Anyway, I was able to ride for a bit before anyone got to the shop which was nice.  The set for Saturday was as follows:

Warm Up: 15 minutes

Main Set:
Set #1 - 30 minutes
• 10’ @ 75%
• 5’ @ 60%
• 10’ @ 80%
• 2’ @ 70
• 3’ @ 90%
Drill Set #1 – 12 minutes
• 2 x through the following
o 1’ right leg (big chain ring)
o 1’ left leg (big chain ring)
o 1’ both legs
o 1’ right leg (big chain ring)
o 1’ left leg (big chain ring)
o 1’ both legs
** 3 minutes easy **
Set #2 – 30 minutes
• 10’ @ 70%
• 8’ @ 80%
• 6’ @ 90%
• 6’ @ 80%
Cool Down

So I rode the first class as the workout was written with the exception that during the "rest" periods less than 70% I stayed between 70% and 80%, I did the same during the single leg drills as well.  I was sitting between 230-240 watts for the first 3 hours of my ride.  Some time during class I decided that I wanted to ride for 5 hours.  Don't ask me why, because I don't have a good answer for that!  So the fourth hour I figured it was going to be tough to hold that wattage for much longer, so I backed things down to between 220-230.  Things still felt alright.  The last hour I put on the Ironman Hawaii course on the CT and that was painful.  I'm guessing that my time above 90% during the set earlier was getting to me...that and drinking only water, and not really sticking to a nutrition plan as well as I should have.  This was a great day for mental toughness though.  I ended up riding 110 miles in 5 hours on the computrainer, which let's be serious is freakin brutal!  So with my bike commute to the shop and home it made for 118 miles.  That's the farthest I have ever gone, and have no doubt that had I been on the roads for the whole time and stuck with a proper nutrition plan I would have been good to run off of the bike.  Let's hope that's the case in 27 days!

30 Days and Counting

Less than a month from now Ironman Arizona will be in the books.  I'm going to give one last hard block in training leading up to the race.  The key is to stay healthy!  It seems as if more and more pro's are signing up to race, so if nothing else it will be a good show that they put on.

Yesterday was the second computrainer class at Endure It.  Another "sampler" type of a workout to give people an idea as to what to expect in the coming months.  Tomorrow we will do a much more aerobic set, and I plan on trying to do the set twice with a little added time as well...I'll shoot for 4 hours, so we'll see if that pans out or not.

Yesterday's set was as follows:

Warm Up: 15 minutes
Main Set:
Set #1 - 15 minutes
• 5’ @ 70%
• 4’ @ 80%
• 3’ @ 90%
• 2’ @ AT
• 1’ @ 120%
Drill Set #1 – 12 minutes
• 2 x through the following
o 1’ right leg (big chain ring)
o 1’ left leg (big chain ring)
o 1’ both legs
o 1’ right leg (big chain ring)
o 1’ left leg (big chain ring)
o 1’ both legs
Set #2 – 15 minutes
• 2’ @ 70%
• 1’ @ 80%
• 2’ @ 70%
• 1’ @ AT
• 3’ @ 80%
• 1’ @ AT
• 3’ @ 90%
• 1’ @ 110%
• 1’ @ AT
Cool Down

Another solid class, and everyone seems motivated to work hard. 

When I got home yesterday my new CycleOps Fluid Trainer had arrived.  I was pumped about that!  So I have it set up, and will take it on it's first ride tonight.  I'm tempted to get my long run in tonight as well, but we'll see how that goes.

Ridin...

On Saturday I rode for a couple of hours at Lululemon in Oak Brook.  It was nice to ride for a couple of hours after a long run.  The stuff at Lululemon is awesome, if you haven't checked it out I definitely would.

This morning was the start of the computainer season at Endure It.  The set wasn't too bad this morning as we're just getting back into things, and it was kind of a sample of some things to come.  Here is the set:

Warm Up: 15 minutes

Main Set:
Set #1 - 15 minutes
• 4’ @ 70%
• 1’ @ 50%
• 3’ @ 80%
• 1’ @ 50%
• 2’ @ 90%
• 1’ @50%
• 1’ @ AT
• 2’ @ 50%
Drill Set #1 – 12 minutes
• 2 x through the following
o 2 minutes right leg (small chain ring)
o 2 minutes left leg (small chain ring)
o 2 minutes both legs
Set #2 – 15 minutes
• 2’ @ 90%
• 1’ @ 70%
• 2’ @ AT
• 1’ @ 80%
• 3’ @ 90%
• 1’ @ 70%
• 3’ @ AT
• 1’ @ 90%
• 1’ @ AT
Cool Down

My legs felt pretty good on the computrainer this morning and it was pretty easy to hold my numbers.  Riding to the shop this morning was a bit chilly though.  It was in the 30's so I know that I need to get used to the cold riding temps.  An easy run is on tap for tonight, seeing as my ride was harder, I'm not planning on busting out a hard run.  I say that now so we'll see what ends up happening.  Hopefully I'll keep things in check.

First Race of the Season

So I was basically "dared" into racing this morning. At computrainer on Wed. morning Chad kept taunting me telling me I should go out and run the NCO 10k in Naperville which took place this morning. And seeing as it's for a good cause, and because I couldn't back down from the challenge I decided to race. I think I have only run an official 10k one time, and that was back in college. My running has been going well, but has been stagnant lately. That happens with me...and I'm pretty sure a lot of people too. Back to the race. My mom was awesome and came to watch me race, and to hang out with the pups while I ran. Thanks Mom it was so nice to have you there watching me race! Thanks to Lululemon I not only had the most comfortable running clothes, but I was also the most stylish. I mean check it out, seriously does it get any better than that? Also a big thanks to GU for my roctane to give me the boost I needed and to Brooks for my sweet running flats. Here are a few pics from the day:

!

The pups waiting...

Thanks Lululemon, most comfortable running clothing, and most stylish as well!

They didn't have a 2nd place overall trophy, so instead I got one telling me that I won my division. It's always nice to get some hardware!!

My plan was to head out with the leaders and to see how long I could hang. Well the horn sounded and I set off with one other guy, we opened a small gap on the people behind us relatively early on...probably because we went through the first half mile at around a 5:15 pace. I thought if the pace stayed there I was screwed!! The pace slowed down slightly, and I was shoulder to shoulder with this guy for the great majority of the race. It was cool running behind the motorcycles, which is an experience which I hope to have again at some point. We went through the first mile right at 5:49, alright let's see if I can hang with that. We were still together and went through the second mile in 5:51...I was hoping it would have slowed down...nope. Mile 3 was a little break...5:54 and at this point it was about holding on. I was already at a PR for the 5k distance with that pace so I wasn't sure what to expect the second half of the race. Well Mile 4 was right back at a 5:51 pace, and the finish started creeping into my mind, at this point I realized we had dropped everyone and it was just the two of us. We would both put small surges in and we would each answer. Mile 5 was back at 5:53 and it started up a bridge on an overpass over I-88. The guy surged and I had no answer. He put a small gap on me and I didn't have the extra gear to go and get him. I was ticked and had puke in my throat, stomach started cramping, everything was hurting, I just couldn't bring him back. Mile 6 was a 5:54, the slowest mile of the day, we had caught the 5k group at that point and it was constant weaving in and out. So trying to catch this dude and weave just wasn't working that well.

I ended up with a PR of 36:24 which was good enough for 2nd place overall. I don't know how many people raced, but that doesn't matter. I'm happy that I was able to get a PR and to finish in the top 3 overall, as that was a goal I had for the season. I know where I'm lacking...speed work. I had no kick, no way to answer. My tempo and threshold type of work has paid off as I was able to hold a steady state (I mean shoot my mile times didn't change more than 5 seconds the whole race) now it's time to add the speed stuff in.

Congrats to Chad and Dave who put in an awesome effort and were in the top 15 overall, as well as Jenny Garrison who won the female overall top 10 overall too, and Blaine, Dean, Cari and whoever else I might have missed here.

Thanks again Mom for coming to the race, it was nice to have you there, and I'm sure the pups appreciated it!

Before I forget, yesterday was an awesome day of riding! I ended up riding for 4 hours on the computrainer and rode through the following set twice:

10' warm up

7' @ 70%

3' RI

8' @ 80%

2' RI

9' @ 90%

1' RI

10' @ AT

1' RI

9' @ 90%

2' RI

8' @ 80%

3' RI

7' @ 70%

Cool Down

I rode this with the 6 a.m. class and then had planned to ride tempo for the 8 a.m. class, but decided to do it again. And as my luck would have it I was faster during the 2nd class. Solid day and my biking is starting to come around I think.

Patience...I must have Patience

So I was looking back at my power numbers from last year at this time and I came to realize that my numbers are very similar. I thought that I would be ahead of the game now, and I think I am ahead of where I was last year at this time, but my numbers haven't showed it. My "big" race (isn't every race a big race?) of the year isn't until the end of November, so I don't want to burn out early on, but at the same time, like any competitive person, I want more fitness...and I want it now! As I was driving home from computrainer this morning I was talking to myself, as I often do, and tried to tell myself that I need to have patience.

I need to look at the gains I made in the water, and also the gains I have made running, while not letting my bike slack off at all. That is a huge positive that I need to embrace. As much as you want everything, you can't always have it. Life is about being patient, and good things will come to those who wait. So I will wait, and I know I will be rewarded in the long run. Waiting is difficult, but will just make the outcome so much sweeter in the end.

This mornings computrainer workout was solid. Ron put up a great set with all threshold work. I wanted to go above what my threshold tested at...hoping that I would be able to hang, and that I did!

15 minute warm up
5 minutes @ AT (305 watts)
3 minutes RI
10 minutes @ AT (308 watts)
5 minutes RI
10 minutes @ AT (311 watts)
5 minutes RI
5 minutes @ AT (320 watts)
Cool Down

This was solid, and I would say I was working at a "threshold" type of output. It was hard, but not so hard where I felt like I had nothing at all left. It was a good boost, and I need to keep pushing. I'll head out for a little shake out run today and that will be about it. And I will have to remember that good things come to those who wait!

Ironic

I won't explain why my mood today makes me think of the word ironic...but I find some things rather ironic. Anyway, my training break (also known as spring break to many) is over and school started up again yesterday. It was cool to train hard for a week, and I can just imagine what this summer is going to hold! Anyway I took Monday off of training, which is my first day off in a while. I didn't feel from a physical standpoint that I needed it, but I did need the break mentally. I started up again yesterday with an easy run and an easy spin on the trainer. I never felt good running, it was just one of those days I guess. As I rode longer on my trainer things felt better and better. By the end of 70 minutes I was ready to keep hammering away.

This morning was the usual 4 a.m. wake up call to get ready to hammer away on my bike at computrainer class. The workout was as follows:

15 minute warm up
4 x 2 min @ 110% (340 watts) & 2 min RI
4 minute break
4 x 2 min @ 110% (340 watts) & 2 min RI
4 minute break
2 x 2 min @ 110% (340 watts) & 2 min RI
Cool Down

I decided to go a little above 110% today and held on to finish the workout. My legs didn't feel great, but they felt better as the set moved forward, maybe that just means I have to ride longer...who knows.

Busy couple of days coming up.

An Easy Weekend Update

At the end of last week I was feeling pretty fried, my energy was down and my workouts were just alright. I decided to take Thursday night off of swimming, and instead went and swam easy Friday morning which was a good decision. Getting a little extra sleep and then swimming easy was the right thing to do. Friday night I went to Lululemon and bought a few running shirts and a pair of running shorts. I know I've said it before, but I'm going to say it again...it is the MOST comfortable running clothing that I have worn! Not only is it ridiculously comfortable, but it's also sweet looking.

Saturday I had to ride at Endure It at 10 because I had practice in the morning. The class wasn't very crowded...that doesn't mean it was any easier though. After the usual 15 minute progressive warm up which I hate we did the following:

8 x through the following:
5 minutes @ AT
2 minutes RI

It was a tough workout, but as always you will never regret a workout and I hit the numbers I was supposed to even when I wasn't feeling the best. After about 2 reps of the set my stomach felt pretty crappy, and I wasn't sure if I would be able to finish. I popped a Jet Blackberry GU and wanted to see if that would help. 2 more reps and I didn't feel any worse, so here I am half way through with the workout and I decided to pop one more GU. Sure enough that did the trick...I was able to finish up strong. I'm glad this happened because I learned something about myself and I learned something that could come in handy come race day. Thanks GU!!!

Yesterday I decided to head downtown to run the Shamrock Shuffle with Wanner. Besides the cold weather we had a great time. It was nice to run with 36,000 people knowing that the end was near.

We used a new toy at masters swimming yesterday. At least it is new to me...a tempo trainer. Definitely something different and fun.