Training Log Archive: richf

to get the car with K accompanying on bike.

Evening to stretch out about 1000 no rush.

Drop car off for service and run home middle of day.

Ride in easy plus some meandering through our neighborhood looking for landscaping ideas.

This week represents a bit of a transition- from coming out of hibernation and getting a level of base fitness to starting to think about getting fast. Still targeting june/july as the soonest to really go like I still feel capable of.

Need to:

-settle into some sort of plan in advance of the workouts for training
-get back on schedule for the weights and stretching

Commute in plus the last part of the ride home. Sadly its come to this- My legs are not fresh until 80 hours after racing. I guess this means that I get one weekend race and one hard day a week. THe rest will just have to be recovery and base. I'll have to find some way to stop this from geting worse or I'll need to go to every other week on racing.

Hit the trail head on the return trip at the same time as a couple of roadies in team kits (not the same team). Suck wheel in my MTB top gear for a while as one guy drops the other three over about 20 minutes. We spin easy together after he is done his hard time before parting routes. Great workout for me and at last the legs are fresh. I don't think my new fenders are very aerodynamic.

With shadow... easy warm-up to trail then aahhh... faster pace on fresh legs at last and feeling strong. Some intervals at close with walking in between while Shadow swims. HR in the low 160s for the 4 1-2 minute ints and 150s for the longer portion of quick running.

no weights today as kristin and I use the balance of the evening to walk in the park with Mags.

fried from sunday still. going easy.

evening with shadow on the normal trail loop. Still fried from Sunday. More for his benefit than mine.

Searching for a cure to my soreness I try some laps after the run, maybe 1000 yards. After the half hour I stretch in the hot tub.

Drive in ride home plus a side spin. Active recovery. Way sore. Quads from the morning and hands from the afternoon.

warm-up

Actually two loops of a 2.5 mile course as part of a run bike run biathlon in right by our house. Was supposed to be a social race as a group with my wife and a friend of hers but they pull out (one for having had twins and the other for knee surgery) so its just me and therefore I have the green light for racing as opposed to providing company.

Course maybe a little long given the distance to the transition. Lots of short hills and 90 degree turns through a neighborhood. Not much snap in th legs on the runs. Clearly not as well rested as i should be to race but a fun day.

Finished 12th overall out of about 150 in the bi. Probably could have moved up a few place by running harder at the end but was planning to go orienteering later at McKeldin.

Note: 7am start is not what works best for me.

a short spur and then 3 laps of a 3.3 mile loop in between two runs. Not sure how to pace given the fact that I have ridden zero road races, time trials or hard rides in the last 2 years. Exactly one commute on this bike. Go out too slow but blister the last lap. A total shock on seeing the splits that even on my vintage 80's down tube shifting steel 32 spoke equipped machine, I post the 7th fastes bike split of the bi and including the tri participants (same course) I am 15 out of 500. My run times were okay but less competitive. I don't feel like I have been doing enough riding to justify this particularly given the lack of aero $ upgrades. MAybe I just didn't run fast enough?

Also my transitions were markedly slower than the rest of the top group. If I were average of the top 5 there I would have moved up from 12 to 7 or so. Strange I felt like I was fast here too but the numbers from the electronic system show otherwise.

For the first time in attackpoint I have to resort to calling chores training. I spent almost 3 hours with an ax and cutting mattock working on stump removal. Going hard, espn lumber-game style, to the point where my shoulders are cramping by the end. This has to have been equal to at least an hour of strength training. My hands are killing me.

Evening trail run with shadow. I had planned to do 2 event in one day and also hit the O event at Mckeldin. I was actually looking forward to it as this is the first time QOC was running an event at a park I know well. Unfortunately time constraints and slow progress on Mr. Stump make it obvious I'll miss the start. I run a bit in the woods anyway in the evening to help diffuse the lactic acid.