Well after 4 days of hitting snooze, I finally got up and went for a pre work run. I initially wanted to go at 6:00AM but it was still fairly dark so I snoozed until 6:30 and then left on my 8 miler odyssey. This was the first time in nearly a month I ran my normal hilly route. I tried to pay heed to the advice of don't do any hills in your first week back but where I live that's an impossibility. The leg held up pretty well, still a little scar tissue in the ankle that I just can't make go away, but there was no pain. My legs are tighter than normal, probably because I'm coming off a nearly month long hiatus... I still managed to do the run in 1:18 not as fast as I'd like but it's still pretty good. I found that looking ahead instead of down, my stride improves also it helps to keep me focused on other things, instead of constantly looking at my feet to see how each one is hitting the ground. I tend to prefer about morning runs instead of evening runs is you tend to run into the sunrise, instead of the darkness. At about the five mile mark I pass a small farm at the top of a hill the way the sun hit it made feel bad I didn't have a camera because it was a stereotypical New England scene, absolutely gorgeous. As I started making my way back home the wind kicked up a little bit, but to horribly. So it was a good workout. Tonight I'll ice and trigger point after work, just to maintain my leg , that and I didn't have a lot of time to do anything be stretch before work this morning. So hopefully these "comeback runs" will continue to progress and I'll be able to throw together a half way decent marathon.
R.D.
Thursday, February 12, 2009
Wednesday, February 11, 2009
Pushed! and the 2nd well ok we're in 09 so I guess third Annual Freeze Your Beans Ride
Well after finding out one of the girls in my history thesis course speaks fluent tri geek, we decided to meet up at the CCSU pool for a swim workout last night.
After deciding to split the lane, and getting the whole" you'll probably lap me spiel" we started on a 500 warm up. Now from what she was telling me pre workout I was expecting her to be 5-10 yards behind...she's a former competitive swimmer so I wasn't expecting to lap her. That entire 500 we were lead swaping. It was going to be a tough night. Now normally my training partner was doing between 2500 and 3500 yards, with my Ironman training I've been pushing 3500-4500 yards, so after we got through the warm up (500 Free on 7:30- 300 kick, 500Pull on 7:30, 5x100 Drill/swim on 1:35, 200 kick) we decided on a main set of 4x500's on 7:00. The first one was pretty fast I did it in 6:45:11 and she was right on my heels coming in at about 6:46-6:47. The second I held a 6:45:71 and she was in a little further behind about a 6:48, 6:50 she decided to warm down and I went on with number 3 pulling a 6:45:61. I flaked after this as Bjoern needed help moving in to his new place so 3500 yards wasn't a bad night.
Come one come all to the Second , well technically Third Annual Freeze Your Beans Ride!
Bjoern, my classmate, and I will be riding at Waramaug this weekend. She's itching to try out her (ugh) Cervelo P2C, Bjoern wants to get on the road and I'm getting tired of rolling solo for hours on end. We'll be leaving from the town beach at about noon....don't know how long we'll roll for but if anyone else is interested in showing up for a few loops the more the merrier. Coffee at DD or Marty's to follow depending on time.
When: Feb 15, 2009 12PM
Where: Lake Waramaug, New Preston, CT leaving the town beach accross from Doc's resturant.
What to bring: Cool weather cycling gear, nutrtional products, essential repair gear, NO SAG vehicle provided, positive attitude and desire to ride for a long time.
Warning Disclaimer ahead!!!!
Disclaimer: This is a loosely organized training ride. It is RIDE AT YOUR OWN RISK!!! Hence if you do something crazy, like ride with no handle bars, try to use a unicycle, play chicken with motorists, or the planets align in the wrong formation and you crash I am not responsible/ liable for any damages/ destruction to person and/or equipment. By showing up you assume the philosophy of Shit happens and will not sue me for anything that goes wrong...plus I really don't have all that much you can sue me for..I mean if you want my ancient laptop make me an offer.
OK Disclaimer Done! In today's sue happy enviroment I have to cover my bases.
Alright that about covers it. Tonight after class I have another pool workout on tap with some lifting. Tomorrow an early morning swim session or Trainer session and an evening run. Friday Masters. Saturday I'll pobably cram in a brick most likely in Middlebury or Wolcott, figure a 30-40 mile ride and a 6-9 mile run depending on road conditions and the ankle. Sunday the above "Freeze your beans off".
That's all from my neck of the woods. Now I've ot to go figure out this online free version of Turbo tax...so I can get my refund.
R.D.
After deciding to split the lane, and getting the whole" you'll probably lap me spiel" we started on a 500 warm up. Now from what she was telling me pre workout I was expecting her to be 5-10 yards behind...she's a former competitive swimmer so I wasn't expecting to lap her. That entire 500 we were lead swaping. It was going to be a tough night. Now normally my training partner was doing between 2500 and 3500 yards, with my Ironman training I've been pushing 3500-4500 yards, so after we got through the warm up (500 Free on 7:30- 300 kick, 500Pull on 7:30, 5x100 Drill/swim on 1:35, 200 kick) we decided on a main set of 4x500's on 7:00. The first one was pretty fast I did it in 6:45:11 and she was right on my heels coming in at about 6:46-6:47. The second I held a 6:45:71 and she was in a little further behind about a 6:48, 6:50 she decided to warm down and I went on with number 3 pulling a 6:45:61. I flaked after this as Bjoern needed help moving in to his new place so 3500 yards wasn't a bad night.
Come one come all to the Second , well technically Third Annual Freeze Your Beans Ride!
Bjoern, my classmate, and I will be riding at Waramaug this weekend. She's itching to try out her (ugh) Cervelo P2C, Bjoern wants to get on the road and I'm getting tired of rolling solo for hours on end. We'll be leaving from the town beach at about noon....don't know how long we'll roll for but if anyone else is interested in showing up for a few loops the more the merrier. Coffee at DD or Marty's to follow depending on time.
When: Feb 15, 2009 12PM
Where: Lake Waramaug, New Preston, CT leaving the town beach accross from Doc's resturant.
What to bring: Cool weather cycling gear, nutrtional products, essential repair gear, NO SAG vehicle provided, positive attitude and desire to ride for a long time.
Warning Disclaimer ahead!!!!
Disclaimer: This is a loosely organized training ride. It is RIDE AT YOUR OWN RISK!!! Hence if you do something crazy, like ride with no handle bars, try to use a unicycle, play chicken with motorists, or the planets align in the wrong formation and you crash I am not responsible/ liable for any damages/ destruction to person and/or equipment. By showing up you assume the philosophy of Shit happens and will not sue me for anything that goes wrong...plus I really don't have all that much you can sue me for..I mean if you want my ancient laptop make me an offer.
OK Disclaimer Done! In today's sue happy enviroment I have to cover my bases.
Alright that about covers it. Tonight after class I have another pool workout on tap with some lifting. Tomorrow an early morning swim session or Trainer session and an evening run. Friday Masters. Saturday I'll pobably cram in a brick most likely in Middlebury or Wolcott, figure a 30-40 mile ride and a 6-9 mile run depending on road conditions and the ankle. Sunday the above "Freeze your beans off".
That's all from my neck of the woods. Now I've ot to go figure out this online free version of Turbo tax...so I can get my refund.
R.D.
Monday, February 9, 2009
Ironman New Zealand Update: More long rides than last season.
" You can ride wherever you live but nothing will prepare you for the Kona winds." - Al Trautwig on the 2008 Ironman highlight show.
Al I got news for you buddy...ride at Lake Waramaug in winter and you'll be in for an icy prequel.
Today I skipped Mass and after breakfast I made my way up to the Lake for the Second Straight day. As I drove up I could hear the wind blowing...shouldn't be too bad I thought to myself. The temperature was about 45F(7.2C). I threw on an extra long sleeve jersey and my rain jacket to guard against the wind. It was really blowing along the easiest part of the loop, and not in a small annoying normal wind way. At the most unprotected section of the ride I was going sideways and forward, as the wind was blowing me across the yellow line. In my head all I could think about were all those Kona highlights I watched growing up. All the stories of people being blown off bikes or blown sideways or being in the low gears spinning their legs going nowhere rang true. "Riding in shit like this builds toughness" I muttered to myself as I pushed along. For as brutal as the wind was approaching the state park, it shot me out like a cannon on the otherside of the lake. Barely pedaling going 20mph(32km/h) and for 9 laps, 70 miles (112km) or 4:14 min I rode my loops. A lot of runners were out and a couple more cyclists, but no one was doing near the mileage I was. I felt bad for one guy who rode for a mile into the wind, said "Fuck this" and rode back to his car. On one of my loops I had a Lt. Dan moment cussing at the wind asking it this was all it had, as my bike was going more of a left to right instead of a forward direction. I had initally planned to go 10 loops or 77 miles but as I completed loop number 9 it was already 4:40PM and I didn't want to be riding into the dark ( although I kick myself now because I had another 20 minutes of daylight.) Despite not being the distance I wanted I reflected alot as I rode. I had gotten more long rides in than I had last year. 2x 70 milers instead of the one last Jan. Part of me reflected on the injury, it has been a blessing and a curse., but probably more of the former. Had I been able to run more I would have focused on that, and let the bike collect dust, instead I have been forced to become a better rider, I have had to devote time to cycling to stand a chance, and instead of seeing it as work I'm actually starting to enjoy being in the saddle. For the first time since childhood I really enjoy going out and riding, and this summer I'm expecting some more improvement in the few races that will grace the reign of terror. But for right now I have 140.6 miles ( 226.2km) awaiting me on March 7 and I'm feeling pretty confident, just need to get a couple of long runs in to make sure.
Windblown Warrior
R.D.
Al I got news for you buddy...ride at Lake Waramaug in winter and you'll be in for an icy prequel.
Today I skipped Mass and after breakfast I made my way up to the Lake for the Second Straight day. As I drove up I could hear the wind blowing...shouldn't be too bad I thought to myself. The temperature was about 45F(7.2C). I threw on an extra long sleeve jersey and my rain jacket to guard against the wind. It was really blowing along the easiest part of the loop, and not in a small annoying normal wind way. At the most unprotected section of the ride I was going sideways and forward, as the wind was blowing me across the yellow line. In my head all I could think about were all those Kona highlights I watched growing up. All the stories of people being blown off bikes or blown sideways or being in the low gears spinning their legs going nowhere rang true. "Riding in shit like this builds toughness" I muttered to myself as I pushed along. For as brutal as the wind was approaching the state park, it shot me out like a cannon on the otherside of the lake. Barely pedaling going 20mph(32km/h) and for 9 laps, 70 miles (112km) or 4:14 min I rode my loops. A lot of runners were out and a couple more cyclists, but no one was doing near the mileage I was. I felt bad for one guy who rode for a mile into the wind, said "Fuck this" and rode back to his car. On one of my loops I had a Lt. Dan moment cussing at the wind asking it this was all it had, as my bike was going more of a left to right instead of a forward direction. I had initally planned to go 10 loops or 77 miles but as I completed loop number 9 it was already 4:40PM and I didn't want to be riding into the dark ( although I kick myself now because I had another 20 minutes of daylight.) Despite not being the distance I wanted I reflected alot as I rode. I had gotten more long rides in than I had last year. 2x 70 milers instead of the one last Jan. Part of me reflected on the injury, it has been a blessing and a curse., but probably more of the former. Had I been able to run more I would have focused on that, and let the bike collect dust, instead I have been forced to become a better rider, I have had to devote time to cycling to stand a chance, and instead of seeing it as work I'm actually starting to enjoy being in the saddle. For the first time since childhood I really enjoy going out and riding, and this summer I'm expecting some more improvement in the few races that will grace the reign of terror. But for right now I have 140.6 miles ( 226.2km) awaiting me on March 7 and I'm feeling pretty confident, just need to get a couple of long runs in to make sure.
Windblown Warrior
R.D.
Subscribe to:
Posts (Atom)
