Training Log Archive: LiveWideLoveDeep

Day 30! Loads of con-calls today but I had a two hour window so I was stoked to get this in. Nice long run at Aliso Woods.

Started out traversing the south side of the park and down an old fire road. Pretty much cross country that kept my pace slow and HR low. Perfect. I was going to try and hook up with out look and head back but then realized it hit a dead end. Back up and got to Meadows at mile 6. I figured at this point it was going to be a long run. Glad I packed my fuel belt with 4 scoops of vitargo. It was on...but at a nice and easy pace - 150cap on HR

8:36 / 130
8:04 / 143
7:52 / 145
8:00 / 146
7:58 / 147
8:01 / 149
13:10 / 155 -meadows
10:15 / 150 -top of the world
7:25 / 150
8:18 / 152
7:56 / 150 -cholla
7:41 / 146
7:15 / 153
7:10 / 154
7:45 / 152
9:00 / 146 (.7mi CD)

Nice and easy and the miles just rolled by... My longest run of 2009 was 13 miles. Cannot remember running much over 90ish min. My "super secret" goal was IF I was running w/ no niggles and IF I was absorbing the running and not just surviving it I would try a long run on the last day. Did NOT plan on this route but really like it. Plenty of climbing and downhill to make the quads stronger. Good baseline for things to come. Felt so good at the end. Legs tired but lungs and heart just chillin. No niggles!!

Time to rest!!

C • awc loop 2

All VPN migrations complete. So stoked I still banked 2 comp days. Kicking around the idea of a double run but happy to chill and go out to dinner w/ M and shopping at the mall. Swam a bit after the run and final cut for the day. These are the most productive stroke sessions for me. 14 stokes

500mixed
12x50 drills
2x100
200
------
1,500

got to bed early but then up at 12:30 thirsty. Drank 3 glasses of water and didnt have to pee. Yoga, foam roller and some good stretching in the dark..relaxed and then back to bed.

Felt good in the morning but my L knee is hurting (same one I compressed snowshoe) because I think I folded it over w/ too much pressure on it. Its not bad but aggravated. Going to be very cautious.

Weekend masters w/ M and our new member Keevin!! woot woot!

Mike moved me up a lane again to swim w/ the girls. Fast girls! Was just making the first round and then started getting lapped on the second. Stoked it was just 3 times ;-)

200WU
200free, 150IM, 50free
3 rounds of
4x200, 4x100, 4x50
200CD
-------
3,500yds

First was fast, second was pulling gear (-5sec from first time), third was pulling gear and fins(-5sec more)
I got out before the last round and used it for my cool down. The girls kept swimming for another 30min. Gnarly.

Blackstar climb w/ M, Keevin and Jhar. M got a start while K and I waited for J then I started rolling to catch M. Started making an "effort" after about 10min but felt my knee a bit so shut it down right away and just did an easy spin.

Got to watch racer J fly by just as M was on the last ridge to the gate. Would he catch her? Entertainment. Hot out like a nice summer day. Working 4 VPN cut overs via conf bridge this weekend so had to cut it short and call in on the way down and two more times today. 4 cuts tomorrow.

C • cuts?! i dont know about th... 6

Day 29 run number 31. Today was night and day feeling from yesterday. Knee is ok but I had pains in the front of my shins (outside) and elevated HR at a slow pace. Had to poo (but didnt) and JUST finished dinner and ran out to get this in before dark. I didnt feel good so I didnt push it. Got it done. Killer sunset AGAIN. Started off of Bolsa by the apt place and M was walking.

"Now if you are going to win any battle you have to do one thing. You have to make the mind run the body. Never let the body tell the mind what to do. The body will always give up. It is always tired morning, noon, and night. But the body is never tired if the mind is not tired. When you were younger the mind could make you dance all night, and the body was never tired…You’ve always got to make the mind take over and keep going."
-George S. Patton

Got a tweet today about running inspiration quotes...hence the comments I have been adding ;-)

My mind is on fire with plans of running and riding my brains out. My legs are tired but just one more day left and it will be an easy day. Then rest. Then the real training starts in Feb. I was going to shoot for my "super secret" goal on the last day but maybe I have actually LEARNED something from this challenge. I am going to do the minimum and keep it rolling. No big/fast over the top stuff. I am already pushing up on 50mi/wk and that is 2x my biggest volume for 2009. Grateful and stoked and maybe even a bit wiser now...

C • one more day!!!!!! 3

Masters was sprints/Fins today so we decided to swim on our own at Laguna pool and do some more "appropriate" sets. Good call! I wanted to do some of the EC workouts but I am not quite there yet. This workout I made up to give me a realistic pace and the goal was to build the 500 up until my technique started to break down and then go back to a single 500 at steady pace with fatigue. I hit this at after 3,200yds and about 40ish min into the workout. Humbling but more of an accurate baseline (7:19 or 1:36 per 100 pace).

500WU
6x50 drills on 1'
500 (6:44)
250 (3:35) - pull w/ band
550 (7:19)
250 (3:39) - pull w/ band
600 (8:01)
250 (3:30) - pull w/ band
500 (7:19)
250 (3:35) - pull w/ band
200CD
------
4,350yds


HR would creep up on the longer sets and drop on the pulling sets. Pulling sets were muscular endurance and then longer sets would recover. I love this workout! Took my watch and put it on the deck so I could get an accurate time overall and for each split. I like using that for this baseline stuff.

Running Day # 28. Bolsa wet lands run w/ M and Sean. Nice and cool out but still lost my L/S shirt. Perfect pace and my watch didnt beep once for going over 155bpm. Legs are feeling good and ready for Sunday! Pace is still dropping and the miles just rolled by chatting w/ the doctor and exploring a new loop while exploding out the back. Good times.

7:56 / 126
7:08 / 147
7:12 / 148
7:21 / 148
7:13 / 147
7:27 / 142
7:07 / 146

not ridding today made this feel "easy". Phase 1 is almost done...I'm ready.

C • killing it! 3

Santa Barbara for a meeting today. Got up EARLY and drove out before traffic. Meeting was not until 11 so parked by Chucks, down State St and was going to do the SB Tri route until I got lost going up Hot Springs Rd. Steep! (10min@270norm) then found myself on East Mountain Drive. Killer road w/ tight switchbacks and view. Same one M, Chuck and I rode on his Riviera route but in the opposite direction. So many trail heads to explore. Super green and nice there now. Back on the 21st for more

Dropped down onto foothill and did an out and back at steady and building on the way back. I was so glad I had the TT bike for this road. PERFECT rollers.

out 30min @ 180w(198) / 122bpm avg
back 30min @ 223w(236) / 136bpm avg

Pushed a few hills on the way back to see the HR drift and bummed I had to turn it around. This road goes on for miles! easy spin back into town searching for my truck.

Duration: 2:24:59 (2:36:12)
Work: 1437 kJ
TSS: 125 (intensity factor 0.723)
Norm Power: 206
Min Max Avg
Power: 0 641 167 watts
Heart Rate: 77 156 121 bpm
Cadence: 29 178 83 rpm
Speed: 2.3 39.6 17.4 mph

TMill run on the way home getting out of traffic. I was dumb not to stay in SB. Got out early and tried to beat traffic. This time sauna after run. Didnt push the pace and ran easy.

busy day yesterday and prob a good idea to bank some more rest. Cut out masters last night and to be early. Niggle in R hip yesterday when I woke up but gone after a few hours. thats it...no niggles "Pain is weakness leaving the body"

Myrtl and Core at home. This time w/ some Pandora electronic playing... Did the warmup lunges even though I will have DOMS again but I was able to pop them w/out wiggles this time. Getting better. Added the same core as last time but 20sec on planks and some DB work on the shoulders. Its ON!!!!

C • ! 3

Quick spin around the bay after run. Nice easy pace and then 5 rounds of one leg spins (40) followed by some spin ups.

Started mixing Vitargo in a big jug for multiple workout days. Followed it up about 20min later w/ my night shake. So good! Off to Cisco so kept it short and in Santa Barbara tomorrow.

Work: 369 kJ
TSS: 25.2 (intensity factor 0.573)
Norm Power: 163
Distance: 12.946 mi
Min Max Avg
Power: 0 714 133 watts
Heart Rate: 93 152 122 bpm
Cadence: 29 188 101 rpm
Speed: 2.3 27.6 16.8 mph

Night swim w/ M at Masters after dinner .

300WU
MS - (2,400yds) Building sets from 100 to 600 by 100's with 2x25 between each set. Main swim on 1:30 and 25's on 30" Kinda lost count if I made the 600. Then
3x150 pull
150CD
------
3,300yds

Right after core workout while on the con-call and used it as a rolling cool down. Foam roller and wobble board (2x3min each leg) while making bk#2

Back bay out to UCI and back on the dirt trail. No socks or shirt. Hot and clear.

7:30 / 136bpm
7:06 / 153bpm
7:11 / 154bpm
7:16 / 154bpm
7:26 / 153bpm
7:15 / 155bpm

Progressive run out from the park around Peters Canyon. Started w/ the rollers and witnessed another insane sunset. Down the back the sun set and I ran the last 2.5ish miles in the dark. Floating just keeping my feet in front of me. Running is fun.

8:38 / 148
9:54 / 151
7:32 / 149
6:56 / 153
6:20 / 151

Busy day at work running around. Popped in a nooner at the beach. Sunny 70 and clear! Running in my newtons, compression socks and speedos...bronzing. I was going to wear my HR strap but didnt want the tan line ;-O

R hamstring sore from crap last night...max contraction!

Started real slow run/walk and waited until I felt ready to do some one leg drills and strides. Finished with 6x20sec strides/sprints? on 50sec interval.

upped cals again a few nights ago (besides big bear) have been taking a shake right before bed ~600cals. Almond milk, 3 scoop nut butter(PB,Flax,etc), banana and 1 scoop protein pwd. Holding weight now and helps me sleep like a log.

Steady ride out from Peters Cyn down Portola (found out it dead ends) and back around Irvine blv through the canyon. Nice little loop! Endurance pace to steady the entire ride. Stoked to have my legs feel this good after all the running and holding 200+watts feels like I can hold it much longer...closer to steady. Economy improvement - 190-200 was about 130ish bpm.

Got a split from the TT start to exactly 11 miles(33:13 / 211w/220norm / 135hr) Interested to see what it would be on the TT bike at race pace.

Duration: 1:59:19 (2:05:20)
Work: 1289 kJ
TSS: 101.2 (intensity factor 0.716)
Norm Power: 204
Distance: 37.572 mi
Min Max Avg
Power: 0 494 182 watts
Heart Rate: 86 162 126 bpm
Cadence: 29 198 91 rpm
Speed: 2.2 39.5 19.0 mph

jumped on a con-call just in time after the ride and got the run in 48min later. Peters Canyon out and back. Climbed to the top of one peak to snap a pic of another amazing sunset. Easy pace. Played a game w/ myself to try and keep my HR lower than it was on the bike. Ran last mile or two back in the dark. Awesome! Best running day yet. Could not see the trail, my watch or my way and didnt need to...floating away. Love it! Day 24. Done.

Swimming tonight w/ M but just stopped by for a chat and quick swim in the sun. Got to watch Jason Lezak doing his workout and then did my first 1K in the lane next to him. He was pulling 8 stokes per lap...smooth and powerful like a speed skater. Cool.

500WU
500 steady (6:17)
2 rounds of 3x600 as
4x50(50sec Int), 2x100, 200
4x50(45sec Int), 2x100, 200
100 drill for stick and pull core
------
2,300yds

Today marks the 4 months of joining masters swimming. Not much faster yet but able to hold the speed for much longer now. 100 times on 500 pace sets. Jan/Feb will be extending that to 1K pace sets.

Month - Sessions / Total Distance
Jan - 10 / 17K
Feb - 9 / 17K
Mar - 11 / 16K
Apr - 14 / 25K
May - 13 / 17K
Jun - 9 / 15K
Jul - 14 / 24K
Aug - 14 / 23K

Sep - 12 / 26K
Oct - 17 / 37K
Nov - 16 / 38K
Dec - 20 / 63K

C • whoa trigger! 4

Evening swim w/ M after din
300 WU
4 rounds of 600 as
4x50(50sec int), 2x100, 200
4x50(45sec int), 2x100, 200
1x50(40sec int), 2x100, 200 (missed the 50s from a R hamstring cramp!)
All out sets for time
4x50(:31, :30, :30, :30), 2x100(1:00, :58!!), 200(2:16 -pace fell of last 50)
150 CD
------
2,700yds

Stoked on the advise from this morning about stick and pulling through your body w/ core and ski train tracks. It worked!