Training Archive: L

Bike 3:49:03 [3]
ahr:140 max:169 slept:9.0

suited up for a road ride and remembered i had no backup tube (flat yesterday)...a blessing in disguise! took the mountain bike out on an unplanned route...just rode! headed toward wine country, hit the fun short singletrack in meadoview and skirted through the orange groves and vineyards. hit pauba out the through the thoroughbred ranches to the trail off of 79. under the bridge into VAIL LAKE (only brought 2 bottles). the track was super buffed out from the race. absolutely nailed the tunnel and ridgeline descents before cruising out dam road. i rode the trail to the base of the dam...crazy looking up at that wall of concrete! rode the wash back out to pauba, had to hop a tall barbedwire fence with bike on shoulder (interesting, but i think i made it look as good as possible!). pauba back to the winery to refuel for the ride home.

brings ya back to when you were a kid...riding for fun, no beginning, no end! legs were amazingly putting out tons of power all day...must of been the wife's special breakfast burritos.

C • love this! 3

Bike 5:31:14 [3] 97.5 mi (3:24 / mi) +3850ft 3:16 / mi
ahr:139 max:171 slept:9.0

toms farm to SART down the the beach and back. hooked up with the Mann show for the trip. got in some solid tempo efforts and a little bonus goater. legs felt mediocre throughout the day...once i passed the 5 hour mark i was able to put down solid power and felt like i could maintain it. tough to think i'll have to run a marathon after a ride like this...but i've done it before, i can do it again!

C • bank'em 2

Note
slept:8.0

internet finally back up at work...thank god!! calf is coming along...amazingly still a little sore. of course i really got in there and did some deep tissue work. 95% of it is muscle soreness from working out the spasm, still just a tiny twinge from the strain. might hit another 15 minutes tonight just to keep everything stretched out during the healing process. i have a feeling the cycling work this weekend will help release the last holds of the death grip on this calf.

did some reading yesterday and built a running plan up till raceday. focusing on strict 7.5% weekly increases in volume, ZERO increases in intensity throughout. the long run is split into two workouts with the second on the treadmill. everything is based around running recovery. 5 sessions per week...starting with 2.5 hours working to 5.5 hours total weekly volume. with the new plan it will be nearly 6 weeks until i put in a single session over 60 minutes. the plan finishes with a 90m run and 40m tready long run split, with 3 ~65m runs after a day of rest. not ideal...but it's gonna have to work. (fingers crossed!)

the plan is to ease back into this thing...so starting next week 5x30m runs with the option to pull the plug at the first sign of anything. i was able to actively recover with this issue in the past doing 30m runs so as long as i keep the intensity at bay i should be ok (hoping!).

goals for the next 14 weeks...
1. remain injury free through a supreme run plan focus
2. maintain cycling fitness and limit stress carry-over to the run
3. increase swim fitness, frequency and intensity up till race-day.

i'm "runs" bitch now...gotta do what it says! ;)

Bike 1:00:00 [1]
ahr:126

spun out the legs again at the gym.

Run 30:00 [2] 3.75 mi (8:00 / mi)
ahr:132 shoes: Asics Cumulus 11

t-run post ride. was a little a skeptical about hitting this...but the legs were nice and warm off the bike. i got moving, pace felt effortless. no calf pain at all. significant difference in heart rate vs. tuesday. both calves felt MUCH looser and relaxed throughout the stride. planned for 15 minutes but before i knew it i looked down and i had already run through the mark. took a quick assessment to see if calf was spasm-ing, nope so i kept it cruisin. wanted to hit the 30 minute mark pain free...mission accomplished.

post run: no tightening or lingering soreness from the run...stoked!

Note
slept:8.5

good sleep...finally! up early this AM for bottling. running the new "domestique" bottle...has a cool cycling logo. ships wine club in two weeks.

really dug into the calf last night while watching inglorious basterds. good cross fiber work...ouch!! i think it's possibly a spasm of some sort. right side of left calf...soleus and gastrocs. soleus sharp pain isn't apparent but overall muscle soreness remains...prob due to overcompensation.

after the movie i rolled it out again. super painful and sore from the massage work...figuring there is a good deal of collagen build up during the healing process. popped two ibuprofen and slept with the compression sock. a little sore today from the massage work, but the good sore. swim today and more massage tonight...just gonna keep hitting this thing until the pain dissipates.

Swim 1:01:16 [2] 3.4 km (18:01 / km)

could've done an open water swim in the now raging temecula creek (usually a dried up ditch)...but hit the gym pool instead. when it's raining EVERYbody swims...geez!

500 free - 7:54
100 kick
200 one arm
100 catch up
200 breast
100 kick
150, 250, 350, 450, 350, 250, 150 free - 20s rest
4x50 - 25 kick, 25 breast easy

Note
slept:7.0

uggh! rain, calf, other issues...time to get back at it today. i can still feel a tiny twinge of pain in the left calf. the plan is to deal with it now so i can run later. looking back at the past training i had quite a few rest days here and there...but not a consecutive rest block. moving back to the 21/7 mesocycle for the first time in two years, adding two sports, plus going dynamic probably had me on the ropes. yesterday's easy spin this afternoon...nice long swim tomorrow...and hoping for a ride to EASY run on friday before i blow out the tubes again this weekend. the goal is to log some quality sleep over the next few nights.

Bike 1:00:00 [1]
ahr:126

ez spin...legs felt like absolute junk for the first 30 minutes. achey...uggh! weird...sat at 130 for the first 30 then something clicked and the HR came down to 115. cranked up the resistance a bit to finish.

Run 15:00 [1] 1.88 mi (8:00 / mi)
ahr:143 shoes: Asics Cumulus 11

had the running shoes in the gym bag...couldn't resist. figured i would jump on the treadmill for 15 and bail at the first sign of anything. thought since i had the legs nice and warm why not. everything felt good...killer stretch session post run. gonna take another bath tonight and roll everything out.

C • T-Run... 16

Note
slept:7.5 (rest day)

woke up at 5am for about 1.5 hours...nice calf ache and subsequent thoughts. pulled the rainy day card and bagged the second workout last night. i think i am going to really kick it back this week...take advantage of the weather. bummed about this calf issue...running injuries never fail. my running health is the equivalent to carrying an egg across the room with a kleenex...one false move and splat!! once again realizing that my future in triathlon and AR's will probably never exist...the springs just come loose too easily!

so easy spin today...prob shoot for 1 hour workouts all week. going to hold off the run for as long as i can stand it. once i start it back up again...time to start from scratch. reminds me of my last ironman attempt (jan. carlsbad marathon, pfps left knee). shoot for frequency, 30 minutes max and work my way up. i seemed to get into trouble around the 75-90 minute mark, so if i can work up to 4 to 5 one hour runs before the race/week i'll be stoked. otherwise i'll just have to start that marathon with some hope!

C • sorry 3

Note
slept:8.2

very slight pain in calfs this morning...prob shoot for a 30minute treadmill run tonight. wondering if running on the treadmill this week will help the issue since it promotes turnover. slight quad soreness as well. prob hit a lunch swim and sit in the spa for a bit to promote circulation. easy day today.

Swim 1:00:14 [2] 3.2 km (18:49 / km)

my little t-rex arms aren't recovering like they should...but i got some good feedback from today's swim. went in pretty tight in the upper body and core (must be all those road starts from stoplights this weekend or something??).

500 free - 7:30
100 kick
300 drill (one arm and catch up)
200 breast
100 kick
1500 free - 7:40, 7:54, 7:34
100 kick
200 drill
200 kick/easy free

all sets non-stop. pool was off the hook!! MLK day...super busy. sharing a lane screwed with my form slightly, but not too bad. the 1500 set came out of nowhere...i just kept going. started moderate first 500, easy second 500, back to steady and nailed the last 100 or so of the 1500. once i settled into cruise mode i felt like i coulda held the pace all day. wanted to see what the body had left at the end of the set and was surprised i could muster the effort. can't wait to get out in open water to go looong! (mar. 6th).