Training Log Archive: LiveWideLoveDeep

shoes: Montrail H10.5

Was very pleased to wake up and feel ready for a big day of training and get back to the normal load. I remember last time we did the SB tri I had trouble riding a beach cruiser the next day. Plan was to get in a long trail run, ride and then some video action at the pool.

Started trail run at Jesusita (little Jesus) and tunnel trail. Beautiful trails! Technical and steep. Nothing flat. Got the SB 9 trails back on my wish list.

Felt solid running and not really sore. Quads got strong from the AR. Heading down after an hour or so was like playing a video game. Mind placement of feet as quick as possible while floating. Until...my L foot slipped off a rock and jammed between another with my leg fully extended. Isaw my ankle roll until I saw the bottom of my shoe. Game over.

Hobbled back down and met an old timer. 67yrs young and out for his 4hr Sunday run. Cool dude. Did not catch his name but glad we got to chat.

Hung out at Chucks until last last night and had a good time with the girls and Chuck in SB. Rad place.

Unfortunately my ankle is really bad this time. Swollen and turning colors today. Just when I thought I was back to the final push and save something after racing and resting... Less than 6 weeks to Kona and the last 2 week in a row have been my lowest weeks since last October. Not ideal timing but ITS ALL GOOD. No word about UM yet and I guess if that is Nov I needed a rest...Mentally ready to push and I will do what I can with what I have when I can. I like the adventure.

C • ouch! 4

Event: Santa Barbara Triathlon
 

Same feelings race morning. Got a good transition and just tried to fall into the "good habits". Hustle to get setup and no warm up time. Ran out to the protos a few times and got to ride down to the race from Chucks. Got to the water early and swam out to the 1st buoy 2x. Probably the best swim warm up I have done and the water was COLD so it helped.

Race start and the roughest swim I have ever done in a race yet. No packs, drafts and big waves, chop and when we finally hit the turn around we had current against us on the way back. I was stoked for a strength session and made the most of it.

There are things you can control like your choices and there are things you cannot like the mighty ocean. I realized in the water that is not always how you feel but what you can do. I decided to DO WORK.

Great t1 (37 seconds) and got on the bike with purpose. Took it easy the first 20+ min and realized I needed to take James advice and stop sandbagging the bike. This was a RACE. Started passing people and felt really good. Stoked.

I saw 2 packs of 3 rides each ahead at some point working together and I tried to catch them. Then I realized that they were illegally working together....As I got close I realized how tight the pack was and that the guy in the back was not even pedaling! That got me pissed. Just what I needed. I was out of the saddle until I caught them and then rode by giving them stink eye and shaking my head while I kept my mouth closed. I got past them and was out of the saddle to catch the next group. Completely anaerobic/redline/blowing up but I got to the next group right at the top of the climb and did the same thing (except I coulldnt keep my mouth closed this time!). I pushed on and never felt better!! I was not worried about blowing my race or run and this was a perfect time to test it. I just should have started the hammering a little earlier on the bike.

Got off the bike and was interested to see. Felt GREAT running.

Didnt see anyone on the last few miles of the bike and all alone on the first part of the run. I was not sure where I was at because the pros left in the wave ahead of us. Ran strong on the climb out and got passed by one guy just at the top in the neighborhood. Felt like I always do running and not extra hurt from the bike efforts but I guess it was a short(er) race. Half way on the run is the turn around and didnt see anyone except 2 pro women and one guy until almost two miles back. I saw Ryan (finished 3rd in my ag) and more guys once I started back through the neighborhood. I didnt kick it into steady mode but I was not going to sprint finish. Things were going very well and I just finished it up without digging a hole and being able to get back to full training quickly. Still finished 6min ahead of the next guy in my AG but I guess I should have pushed for a better overall place. Whatever. Good times and I didnt feel shelled after. Solid specific training and after the race I felt really good but I realized that is just feelings... "do or do not, there is no try" yoda

http://santabarbaratriathlon.com/Results/SBT10_Lon...

C • wake-up call!! 9

Wolf Yoga! Good session and I learned about some weaknesses that I need to work on. Same stuff as always and easy to neglect. Even if it is close I need to get to the gym to stabilize and balance some muscles. Good stuff.

Got up SUPER early after getting to bed late packing and drove to 3 meetings up in Goleta, and Lompoc and back and forth...feeling crappy all day and then more back and forth in SB, video w/ Ellsworth and by the time we got to the ride we were shivering and cut it short. Lame. I have never felt more like not racing before a race. FELT horrible and mentally too much going on.

Rode out from CDM down PCH in the Laguna hills before heading up the back bay/path and back. Some steady patches and numbers look good. Rested I guess but not testing. May need to move bars up again. Neck is really reaching to see over my crappy glasses but maybe it is just the helmet/glasses combo.

C • ruhroh 4

Just steady off the bike around the CDM blocks before the swim. Just started to warm up and get into a stride

COLD. They said it was 53 but I didnt get my head wet until I got to the first buoy and it took me a while to just get in... Made one lap and headed in. Too cold for me and no cap. I was not swimming I was surviving...

G prep run was suppose to be 5x6min on 2min recovery. Set watch to do the interval but it beeped so I started into #6 before I realized so just ran steady for a mile and into cool down back to the truck. Run was at Reef Point so lots of rolling hills and kept focus on RPE. I would be nice to do this in the future on something a bit more flat to get a good baseline

Realized today would be good proof of recovery BEFORE Santa Barbara. Easy to cut this short if I was not 100% but I was really glad I took Monday as a rest day and fell on the side of too much rest. Felt like I could dig a lot deeper and run faster but no backlash after the session either. HR was 169bpm for most of the Surf City half and it felt like I was ramping to higher than that but it was only 6min at a time. I did hit my max HR of the year so far. Hope the load is place right... Solid QUALITY the last 7 days. LOVE IT

15min WU at 7:26@136bpm
1- 6:46pace@153bpm
2- 6:29pace@156bpm
3- 5:58pace@165bpm
4- 5:48pace@168bpm (fastest mile of my life so far...yippy)
5- 5:50pace@165bpm
6? 6:38pace@155bpm and into cool down

Easy swim after work and some food. L shoulder still a little pinch but didnt push it. Still hitting good times with little effort so just floated it. Goal was to split each distance in half and make the second half count...a bit faster than the first which basically was going slow the first half.

500
50,100,200,300,400,500,400,300,200,100,50
6x50
-------
3,400yds

Woke up early to join James for the group ride and noticed half way down the 73 that I forgot my wallet. Typical! Got down to San Diego and did some work before swimming at the Y. Nice pool! Finally woke up my body today with some higher heart rates

500WU
10x50 drills
10x100 on 1:30 (descending 1:14 to 1:11 w/out going hard)
6x200 pulling on 3' -plenty of rest -too much
100
4x25
100
--------
3,500yds

Shoulders and back are finally not sore and felt strong pulling. Had a pinch in my L shoulder after the race. All good now. Wish I had more time to check out the rest of the place. Gotta get back there w/ James soon!

Monster day of work and troubleshooting. Good for the mind! Scrambled over to High Tech bikes after for a spin session. Late and no warm up after I realized my back tire was flat.

4 rounds moving from 30sec to 3min by thirds building. 20sec sprints on before after on 10sec easy. SOLID

Gnar workout that got me out of my comfort zone and just what I needed. Kept my power numbers the same as the sets got longer and didnt try to go over the top. All the gears...quality session!

run RIGHT off the bike. Have not had legs like this in a while starting the run...miss it ;-)

Out and back w/ the group on the course just steady and smooth. Left foot/ankle/leg has been feeling the tingle last week or so but feels all good now. Woke up last night at 2am and stretched again. Other than that back to normal sleep and no issues w/ the leg today. Quality day all around.

Planning the week and getting back to zero. Today is a good rest. Simple.
Followed up the biggest month training so far with my biggest race so far.
http://www.attackpoint.org/viewlog.jsp?userid=4620...

No rush getting back to it. Plenty of time...years to dial it up! Onward, Upward