Swim
Recovery Swim
3 x 400 even split for each at RPE 2-3
Total Distance: 1,200 meters

Run
Name: E Alameda Pkwy Run
Time: 1:32:31
Distance: 10.75
Pace: 8:25/mile

I ran today's run about 5 minutes faster than last time in February. I have already started experimenting with gels and drinks. I am trying to use the drinks and gels that will be offered on race day. I took a bottle of gatorade during my run and sipped every 20 minutes or so. I usually consume a gel every 45-50 minutes or if I am around that point and at a water station. I didn't have any stomach problems.

Mixed up on Days?

I have been treating today like its Friday. It feels like Friday, it seems like Friday, I did Friday's workout. I feel like a slacker still because I missed mondays long swim day. I keep wanting to catch up, but it feels like I am missing more and more workouts.

Swim
Warm Up: 200 swim, 200 kick, 200 pull, 200 swim
Main: 2 x 900, RPE 3, even pace on both
1st 900: 19:53.06 (4:17.91, 4:31.23, 4:27.66, 4:29.77, 2:06.49 100m)
2nd 900: 19:12.47 (4:02.00, 4:25.91, 4:22.96, 4:17.31, 2:05 100m)
Cool Down: 2 x 50
Total: 2,800 meters

The swim took much longer than I thought. I took Nicole to the airport today for a conference she will be attending. I decided to go straight to work and missed my swim workout. I went during my lunch break. I was gone much longer than I thought, but I made up the time at work by staying late. This week is spring break for the kids, so it was packed!! I have never seen so many kids and families there. Good thing I was in a lap swim lane!!

Bike
Time: 1:15:40
Odo: 648.7
Max: 35.2 mph
Avg: 16.9 mph
Distance: 21.36

The wind, the wind, the wind. Yuck!! It was blowing over 30+ mph. It seemed every where I went, it followed. I couldn't catch a break. One guy caught me early on, but I passed him when the wind started helping us. There were some moments where I was going under 10mph. Yikes.

Run
Name: Mission Viejo Park
Time: 29:05
Distance: 3.64
Pace: 7:59/mile

More wind. Not fun, but it was easier to run than bike. I am not sure if I ever want to do Kona Ironman because I have heard that the wind is extremely bad too.

Simply Stu World Triathlon

March 23-25, 2007
Race Report



Swim


1,000 time: 18:13.59


What an awesome swim. I did the swim on Friday morning. Yes, I wanted to participate in the triathlon, but I couldn't do it all in one day. I had to be realistic. Today was the first time I have ever worn a wet suit. What a different feeling. I swam my best 1,000m swim ever!!

My transition time was 2:05.70.




Run
15 Mile RMRR Colfax Marathon Training Series
Time: 1:46.21
Pace: 7:05/mile
Place: 6/46



Mile 1: 6:15.78, Mile 2: 6:35.19, Mile 3: 6:24.74, Mile 4: 6:49.96, Mile 5: 6:44.58, Mile 6: 7:02.12, Mile 7: 7:18.89, Mile 8: 7:23.66, Mile 9: 7:10.99, Mile 10: 7:31.73, Mile 11: 7:03.37, Mile 12: 7:36.05, Mile 13: 7:24.24, Mile 14: 7:45.99, Mile 15: 7:12.10



10 miles: 1:09.17
13.1 miles: 1:32:00



What an amazing day for running. I was very happy with my long run. I had my best 10 miles time and half-marathon time in my long run today. I was pacing off #3 and #4 runners. I thought I was going to stick with them the entire run. They broke away about mile 7. I was passed about mile 11 by #5 runner. She was looking good, but sounding terrible. You would never think that someone who sounds that bad could pass you and off in the sunset. I came in 6th place overall. There were two other runners who nearly caught me, but I pushed it to the end.



Bike
Time: 1:03.00
Avg: 15.71 mph
Distance: 16.5 miles

Swim
1,000m time trial, compare with last time trial
Warm up: 200 easy
1,000 time: 18:13.59 - PR
200m split: 3:12.15, 3:38.26, 3:46.09, 3:54.69, 3:42.40
200m average: 3:38.72
Total: 1,200 meters

I wore my tri suit today. I also wore my wet suit over it. I wanted to work on transition, especially after the swim. I set up a transition area with my bike shoes, helmet, GU, water, towel, sunglasses. I didn't bring my bike inside because I didn't think it was necessary. After the time trial swim, I quickly walked to my transition area.

This was my swim leg for the Simply Stu World Wide Triathlon. I am doing this triathlon over a period of 2-3 days. I am doing a non-traditional long course triathlon. I will be doing a long bike ride this evening and a long 15 mile run on Sunday.

Transition Time: 2:05.70

PR - Personal Record

Bike
Spin Class
Time: 56:33
Odo: 626.4
Max: 41.6 mph
Avg: 19.6 mph
Distance 18.51 miles

Swim
Recovery
4 x 300 (300 easy, 300 kick, 300 easy, 300 pull)
Total: 1,200 meters

Core Exercises
Squats, rows, V's, Steps, Push Ups, Planks, Lat Pulls

Run
Name: Mission Viejo Loop (x2)
Time: 26.21
Distance 3.64 miles
Pace: 7:14/mile

I thought I was going to have a tough time with the run today. It went great. I felt slow, but my time didn't show it. Its good to see that I can maintain this pace even on my own.

Run
Name: Mission Viejo Loop (x2)
Time: 31:55
Distance 3.64 miles
Pace: 8:46/mile

Pazu and I ran today. Not the best running dog in the world, but he seems to enjoy being outdoors. I did the Mission Viejo Loop backwards today. It really changed up things.

Bike
Time: 1:00:00
Odo: 606.4 miles
Max: 26.3 mph
Avg: 13.8 mph
Distance: 13.86

Today I went to Bicycle Village for a spin class. I wasn't sure what to expect, but I knew some of the people because of the group rides. I was able to fix my aerobars before class. They still need adjusting, but they are on right. The spin class was much harder than I planned. We were cycling at tempo pace for 25 minutes. Yikes.

Swim
Recovery Day
Main: 5 x 200 EBEH (50 easy, 50 build, 50 easy, 50 hard)
3:49.76, 3:49.13, 3:55.14, 3:59.02, 3:52.38
Average 200: 3:53.09
Cool Down: 150 easy (50 kick, 50 breast, 50 swim)
Total: 1,150 meters

What a swim. The alarm clock didn't go off for an early swim, so I went at lunch. I was very happy with my times. Every 100 was under 2:00 min. I came back to work and refreshed!

Triathlon Class
Run
We ran around the track for about 10 minutes to warm up. We next ran around the track about 4-5 times doing squats, butt kicks, walking on heals and toes.
Distance 2 miles +

Afterwards we did a circuit of core exercises.

Swim
Warm Up: 300 meters swim, 8 x 50 drills
Main: 4 x 25 (10 sec rest), 4 x 50 (20 sec rest), 4 x 100(30 sec rest), 200
100's (1:43.12, 1:48.42, 1:47.55, 2:00.23)
Cool Down: 200m
Total: 1,600 meters

Bike
Today was a long bike ride. I rode with the Bicycle Village group. I was supposed to do 75 minutes tempo workout.
Time: 2:11:18
Odo: 591.7 mils
Max: 42.1 mph
Avg: 16.0 mph
Distance: 42.1 miles

Run
30 minutes easy run
Time: 24:37
Distance: 3.38 miles
Pace: 7:17/mile

The run was shorly after the long bike ride. I want to start getting in more brick workouts, so I decided to do it today. Time allowed.

Run
60 minute run RPE 3-4
Time: 1:04:15
Distance: 8.36 miles
Pace: 7:41/mile

Swim
Race Specific
Main: 2 x 1,200 meters
1,200: 26:09.33 (4:09.15, 4:21.69, 4:23.49, 4:25.35, 4:29.88, 4:19.77)
Average 200m: 4:21.55
1,200: 26:09.42 (4:14.01, 4:25.84, 4:28.79, 4:29.15, 4:24.45, 4:07.18)
Average 200m: 4:21.57
Total: 2,400 meters

Core Exercises
Squats, rows, V's, Steps, Push Ups, Planks, Lat Pulls

Run
Name: Mission Viejo Loop (x2)
Time: 29:07
Distance 3.64 miles
Pace: 8:00/mile

Bike
75 minutes mostly even paced ride. Do some 60 second accelarations (same as running strides) every 8 minutes, settle back into RPE 3 otherwise.
Time: 1:22:51
Odo: 549.6 miles
Max: 33.1 mph
Avg: 18.8 mph
Distance: 25.92 miles

I took a different path today. I went along the Cherry Creek Trail. It was awesome weather, but there were too many people out. It made it a little difficult to keep pace because I had to stop and slow down for others. I did get my accelarations more frequent than expected.

Swim
Warm Up: 100 swim, 100 pull, 100 kick, 100 swim,
Main: 8 x 100 EBEH (Each 100 = 25 easy, 25 build, 25 easy, 25 hard)
(1:46.89, 1:51.21, 1:52.00, 1:52.47, 1:54.06, 1:49.92, 1:49.57, 1:51.54)
Average 100: 1:51.00
Cool Down: 3 x 50, each slower than last
Total: 1,350 meters

Run
60 minute tempo workout
Warm Up: 10 minutes, RPE 2-3
Main: 5 x (6 min tempo, 2 min recovery)
Cool Down: 10 minutes, RPE 2
Total Time: 1:02:06
Distance: 8.36 miles
Pace: 7:26/mile

I think I had several 6 minute miles. That is awesome because some of that was recovery. This run pace was faster during the main tempo and slower during the cool down.

Triathlon Class
We focused on the run today in triathlon class. This made if very difficult because I already did my tempo workout today. We focused on pace. We also jumped on the bike for the remaining time. I was starting to yawn while I was on the bike. I knew then that this was overkill. I will try to plan my mondays better.

Distance: 3 miles or so...

Bike
2 hour long bike, easy pace. In and out of aero position. Try out fuel/hydration that you plan to use during races.
Name: Cherry Creek State Park (x3) plus loop (x2)
Time: 1:56:28
Odo: 522.9 miles
Max: 34.4 mph
Avg: 19.2 mph
Distance: 37.31 miles

Mile 500!!
I reached mile 500 today. I went above and beyond too.

Run
1 hour, steady RPE 3-4 effort. Good stretching afterwards.
Name: Home To Mexico Ave
Time: 59:03
Distance: 7.29 miles
Pace: 8:06/mile

I was satisfied with my run today. I wasn't poking like the other day. I felt like I was pushing the pace today. I ran to Mexico Ave and back. The run is downhill for 3.64 miles until the turnaround. It's about a 200 feet climb, then its all uphill. It was pretty cold this morning so I dressed warm. It was hard getting up at 4:45 am, but I was out the door at 5:05 am.

Swim
400m, 400 x 100, 200m, 2 x 100, 100
long are RPE 3, 100's are at RPE 7
400m: 8:50.79 (4:23.15, 4:27.64)
400 x 100: 1:43.34, 1:49.78, 1:52.35, 1:53.85 (1:49.83 avg)
200m: 4:20.50
2 x 100 1:50.26, 1:53
100m: 2:15
Total: 1,300 meters

I started swimming late. By the time I got in the pool it was 7:05am. The lifeguards were doing some practice runs (saving people), and I had to wait another 5 minutes before I could start. Yikes. I finished my swim, even though the high school kids came in. I got over 2 lanes, but I felt like I was still in the way. I am glad that I got my workout done.

I did both workouts this morning because I have a "guys night" planned. A bunch of friends and I are going to see the Nuggets play! Yeah.

Swim
Warm Up: 2 x 75, last 25 in each is backstroke
Main: 2 x 600, first at RPE 4, second at RPE 8
1st 600: 13:01.50 (4:12.97, 4:27.63, 4:20.90)
2nd 600: 12:10.52 (3:46.39 (PR), 4:17.88, 4:06.25) - PR
Cool Down: 150 easy
Total: 1,500 meters

PR - Personal Record

I hit 2 personal records today. I had my fastest 200m swim times on my split for a 600 meter swim. I also had my best 600 meter swim time too. Comparing my workout to Sunday's, I felt very slow on the first 600. I have two theories. 1) I need to WAKE UP!! 2)Wear my contacts. I will be swimming tomorrow so I will put my contacts on and see what happens.

Bike
Name: Cherry Creek State Park (x2) : 1:11:11
Odo: 485.2 miles
Max: 33.4 mph
Avg: 18.6 mph
Distance: 21.53 miles

I had a really good ride today. There was another ride who I wizzed by on the downhill. He passed me on the uphill; and I kept up. I passed him and kept my distance. He was getting closer and closer just before I went another direction. He really helped my push hard. My avg mph was 2 miles faster today than yesterday.

Run
30 Minutes easy running
Name: Mission Viejo Loop (x2)
Time: 33:26
Distance 3.64 miles
Pace: 9:11/mile

I sure felt slow today. My pace shows it too! I wanted to take it easy, but that was too slow. I couldn't get my body moving faster?? It was about 38 degress outside this morning.

Bike
Name: Cherry Creek State Park (x2) from Bicycle Village
Time: 1:20:38
Odo: 463.3 miles
Max: 34.8 mph
Avg: 16.5 mph
Distance: 22.16 miles

Bike
75 minutes mostly even paced ride. Do some 60 second accelatations (same as running strides) every 8 minutes, settle back into RPE 3 otherwise.
Time: a little over 1 hour
Odo: 440.3 Miles
Max: 31.1 mph
Avg: 17.3 mph
Distance 18.6 miles

I left work 15 min early so I could make my ride. I didn't get a very accurate reading. I forgot to press the button again.

Run
Name: RMRR Trophy Series Race
Distance: 3 Miles (5:55.96, 6:26:04, 6:17.79)
Total Time: 18:39
Pace: 6:13.26/mile

Finished 2nd place!!!

Today was RMRR's trophy series race. It was held at Crown Park in Littleton/Wheat Ridge area. It was a short distance run this month. I was very nervous going into today's race. I knew I was going to do well, and I wanted to take it hard today. My first mile was fast, fast, fast. I couldn't believe that I ran it in under 6 minutes. I was huffing and puffing more than normal. I wasn't able to talk while running like last week. I had a little water afterwards. I also ate a garnola bar shortly afterwards.

I came in 2nd place for the race! I didn't have the fastest time, but it was pretty close. My predit time was 21:18 or 7:06/mile. I shattered that time by several minutes. Wow.

Swim
Race Specific
Warm Up: 4 x 75, last 25 in each is backstroke
Main: 4 x 750, all at RPE 4-5
1) 750: 15:15.38 (3:59.75, 4:09.88, 4:07.97, 2:57.78 100m)
2) 750: 15:21.70 (3:58.36, 4:08.53, 4:12.60, 3:02.21 100m)
3) 750: 15:32.78 (4:03.00, 4:12.98, 4:14.86, 3:01.94 100m)
4) 750: 15:18.27 (4:05.91, 4:10.94, 4:04.28, 2:57.14 100m)
Average 750 meters: 15:22.03
Cool Down: 3 x 50 easy (swim, kick, swim)
Total: 3,450 meters

Nicole went with me to the pool again today. We were there for 2 hours. My swim time was about 75 minutes. I was in the pool for at least an 1.5 hours (includes breaks). I was impressed with my times today. I had a great run and wonderful swim. Afterwards, Nicole and I walked the dog around the park. What a day.

New Suit!!

Reverse tri order, back to back...

Run
30 Minutes easy running
Time: 27:55
Distance 3.64 miles
Pace: 7:40/mile

T1
1:57

Bike
60 minutes easy alternating every 10 minutes from big ring to medium ring.
Time: 1:00:06
Odo: 421.7 miles
Max: 21.3 mph
Avg: 18.4 mph
Distance: 18.46 miles

I rode 5 min in med ring for warm up, then I switched to big ring for 20 min. I did another 5 min in med ring, 20 min in big ring. Finally I did 5 min in medium ring and finish with 5 min in big ring.

T2
1:53
Time was off because I jumped in the car and went to the pool. It was about 15-20 minutes before entering pool. I watched "The Triplets of Belleville" during my ride. One of the characters was training for the Tour de France.

Swim
30 minutes nonstop at RPE 5. This should be a hard effort but only hard enough where you can maintain the pace for the whole 30 minutes.
Time: 29:51.65
200m split times: 2:13.10(100m), 3:58.30(200m), 54.30(50m), 4:07.49(200m), 4:12.27(200m), 4:14.75(200m), 4:04.26(200m), 4:08.92(200m), 1:58.26(100m)
Average 200m: 4:07.67
Cool Down: 100m
Distance: 1,550 meters

I swam very well today. I am not sure if it was because I had yesterday off or I had my contacts on and I could see the pool? I also had Nicole swim with me! That was another bonus.

Nutrition
I woke up about 7:30 this morning. I wanted to make sure that I got plenty of sleep. When I woke up, I went straight to the kitchen. I made some eggs for my wife and I. I know I should be eating something different, but I have been doing well with eggs in the morning. I need to change this habit though because I know I will not have access to eggs before my half-ironman race in Florida. I still felt pretty hungry after the eggs. I kept walking back to the kitchen and searching for something to eat. I pull out 3 big chocolate chip mint cookies. My wife caught me and told me not to eat them. I grabbed an orange instead.

I had a GU about 10 minutes before my run. I had another GU about an hour later. I drank almost an entire water bottle full of gatorade and a quarter bottle full of water. I drank about 12 oz of HEED High Energy Electrolyte Drink (mandarin orange flavor) before the swim. I had some trail mix after the swim. I also drank another 4oz of the HEED drink.

I finished todays workout with ab 1:45 min nap. I drank a 16oz Black Cherry "Blox" energy drink as a bonus for such a hard workout.

My Totals (Swim, Bike, Run)

January
Swim: 21,275 meters (13.30 miles)
Bike: 190.20 miles
Run: 59.81 miles

February
Swim: 19,750 meters (12.34 miles)
Bike: 213.04 miles
Run: 67.81 miles

March
Swim: 23,250 meters (14.53 miles)
Bike: 241.96 miles (16.50 not recorded on Cateye)
Run: 86.38 miles

April
Swim: 23,800 meters (14.88 miles)
Bike: 277.50 miles
Run: 54.8 miles

May
Swim: 5,270 meters (3.29 miles)
Bike: 149.95 miles
Run: 27.2 miles

June
Swim: 6,600 meters (4.13 miles)
Bike: 243.89 miles
Run: 78.90 miles

July
Swim: 28,970 meters (18.11 miles)
Bike: 325.49 miles
Run: 89.69 miles

August (as of 8/31/07)
Swim: 12,070 meters (7.54 miles)
Bike: 264.57 miles
Run: 47.46 miles

Total (as of 8/31/07)
Swim: 141,785 meters (88.62 miles)
Bike: 1,915.6 miles
Run: 512.05 miles

Swim
Long Day
Warm up: 300 swim, 300 kick
Main: 1 x 1,750, RPE 4: 38:32.00
200 splits: 4:17.50, 4:22.90, 4:28.58, 4:31.43, 4:25.69, 4:33.46, 4:22.82, 4:20.49, 3:09.13 (150)
Average 200: 4:25.36
Total: 2,550 meters

I had a pretty good swim day. I am getting tired of swimming. Of course, that's what 4 days in a row will do for you. The guy next to me at the pool had a very strong cup of coffee. I am not sure if he was drinking it or saving it for later. I like coffee, but wasn't too fond of the smell today.

Run
30 minutes with strides. RPE 3
Distance 3.40 miles
Pace: 8:49/mile

It snow yesterday and so I went to the treadmill at the gym. Towards the end of the run, I raised the elevation to a much high level. The last minute, I lowered the elevation to none and jumped the speed to about 5:45/mile pace. I only did this for about a minute.