Well today I decided to put tires to pavement. The temps were near 50F and Steph had left early for play practice so I had the afternoon to myself. Since the weather was nice and I had noting better to do I unhooked the Stomper from the trainer and went out to Middlebury. I hadn't ridden outdoors in Winter since 2009 so I dugout my tattered pair of wool socks and threw another pair of cycling socks over the top hoping that they would keep my feet warm as the only cycling shoes that had decent cleats were my tri shoes. I kept the route simple and did two loops of the Griskus Sprint bike loop. I took the first loop pretty tentatively as I focused on bike handling. It wasn't too windy and once I knew where the sand and pot holes were I was able to open it up. The S-curve at mile 3 and the turn on to Tomilson Rd at mile 4 looked like someone had dumped sandbags down, but there was still enough of a path that to fit the bike safely through. The fact there was very little traffic also helped. I did have an issue with the censor on my bike computer shaking loose on the second loop after hitting a pothole, so a mile and a half of the ride wasn't recorded. I was surprised I didn't bump into more riders but there were several runners. I finished the 20.50 ride in a little under an hour and a half averaging about 15mph. Not fast by any means but not bad for my first outdoor ride since August.
I got back to the car and threw on my Newtons and went for a 5k run down the Griskus Sprint Run course. I kept the pace moderate and I could feel that my feet are adjusting to the Newtons. I'm not ready to tackle any 10 milers yet but I have a feeling if I'm able to get through the next two weeks doing short runs between 3-6 miles I'll be able to get back into the high mile high speed runs. This week I've got some tough workouts on tap in the pool and on the trainer
RD
Showing posts with label Cold Weather training. Show all posts
Showing posts with label Cold Weather training. Show all posts
Sunday, February 19, 2012
Sunday, January 23, 2011
Learning to love the Dread...I mean Treadmill.
Well this winter has been probably one of the coldest and snowiest in New England in recent memory. We've already received our average yearly snowfall in the course of 20 days and even more is expected this week. We've gone in to our annual cold snap of like 4 days where the temperature will not get above 20F, in fact tomorrow's high will be a balmy 8F. ( note to self I really need to move to someplace warmer.)
Reading Claire's, Charisa's and Bree's Blogs really makes me jelaous of those people who live in climates where 40F with a slight breeze is considered an Artic Blast. I haven't run out side since the end of December so to cope with the ice the snow and temperatures that would have an eskimo shivering I've had to start using to the indoor training tools. Now I'm not one to give kudos for the treadmill. In fact I rather layer up and suck it up in the cold but with nearly 4 feet of snow clogging up the road sides the treadmill seems to be the safest running option. As a result my Thursday run session saw me running a 10 miler on the treadmill. Now for a short distance and speed work the treadmill is a valuable tool as it can test your fitness and hold you to your goal pace. On Monday I did a 5k at 7:30 pace on varying grades. Thursday's run wasn't anything special. I kept the grade at 0% and ran at 8:00/mile pace. As I gutted out the miles I kept thinking of one of Hillary Biscay's workouts where she talked about doing a treadmill marathon. Apparently getting over the tedium of running to nowhere is supposed to build mental toughness. After an an hour and twenty minutes on the minutes on the treadmill I could understand why. Most people will gut it out for 10-20 minutes, occassionaly some will go for 30 even fewer for 45 and only a hardcore few will go for an hour or more, and almost all of them will have ipods. So I did feel a little badass after my run. With more snow and icy cold temperatures predicted in the forecast it looks like I'll be trying to up my mileage on the machine. But despite the mental toughness factor and the fact that I sweat out more calories than a weightlifter in a sauna I can't wait to run outdoors again.
R.D.
Monday, February 16, 2009
How I spent my weekend:
Well my long weekend was well...long.
Saturday I got in a 9mile run grnated I twisted my ankle during it not once but twice...the second time I stopped to make sure I didn't tear anything...I didn't but stretched extra to make sure. My Friend Nicole had a gig at this Resturant in Litchfield so I helped out by recording a few songs, unfortunately they won't load on you tube so I tried to upload one here,
but just like you tube it won't up load ARGGGG! at least I have some stills....to check out her work click here
The second annual Freeze Your Beans Ride ended up like the first a 40 miler. Bjoern
and I went to the Lake and ended up meeting up with Roadie Greg, we went one loop around the lake then "escaped the wind tunnel" and rode up into Warren. We did a portion of the original Nutmegman Half Iron, before dropping Greg at his home by the lake then Bjoern and I proceeded to do a couple loops before packing it in at 41 miles.
Average speed 16.5 miles per hour after a 1 mile continual climb. Next week depending on weather a century ...hopefully there will be no snow ...please...no more ... we've gotten enough for one winter thank you very much.
Monday I helped Bjoern move back in to his apartment before heading to the Y for masters. I managed to get some squats, hyperextensions and corework in before Stef ran me through 4900 yds. I know my swim leg is going to be blazing this year. The bike hopefully better than last year and the run maybe about the same, I always tend to run good on a little rest. Well that's it from me I've got an early morning run on tap.
He's here he' there he's everywhere.
R.D.
Saturday I got in a 9mile run grnated I twisted my ankle during it not once but twice...the second time I stopped to make sure I didn't tear anything...I didn't but stretched extra to make sure. My Friend Nicole had a gig at this Resturant in Litchfield so I helped out by recording a few songs, unfortunately they won't load on you tube so I tried to upload one here,
but just like you tube it won't up load ARGGGG! at least I have some stills....to check out her work click hereThe second annual Freeze Your Beans Ride ended up like the first a 40 miler. Bjoern
and I went to the Lake and ended up meeting up with Roadie Greg, we went one loop around the lake then "escaped the wind tunnel" and rode up into Warren. We did a portion of the original Nutmegman Half Iron, before dropping Greg at his home by the lake then Bjoern and I proceeded to do a couple loops before packing it in at 41 miles. Average speed 16.5 miles per hour after a 1 mile continual climb. Next week depending on weather a century ...hopefully there will be no snow ...please...no more ... we've gotten enough for one winter thank you very much.Monday I helped Bjoern move back in to his apartment before heading to the Y for masters. I managed to get some squats, hyperextensions and corework in before Stef ran me through 4900 yds. I know my swim leg is going to be blazing this year. The bike hopefully better than last year and the run maybe about the same, I always tend to run good on a little rest. Well that's it from me I've got an early morning run on tap.
He's here he' there he's everywhere.
R.D.
Sunday, February 1, 2009
Long Day in the saddle
Well today it was actually warm 40F (4C) so I skipped church and went up to Lake Waramaug and got some much needed time out side on the Stomper. Let's face it bikes are not meant to be kept indoors and hooked up on trainers they are meant to be taken out and ridden and ridden hard..and that's what happend today. My ride went on without much drama, although it didn't seem like it was off to a good start...about 2 miles in while slowing up to let a car pass my back wheel hit an icy patch and started into the death wobble...how I kept the bike up right I have no clue but I did, I didn't crash and kept going...for 69 more miles. 71 miles ( 113.6 km) in 4 hours at the average speed of 17.7 miles per hour ( 28.32 kmh). The ride was better than I hoped for especially with all that's happended in the last month injury wise, speaking of that it's almost healed...and the stretching, and moderate exercise routine has helpped it. ( ok so I was doing most of the exercises at body weight since I haven't been able to get to the weight room..but even just the motions have helpped.) Also I managed to get a good deal on a value pack of Sharkies and gallon bottle of gatorade so I'll have fuel for the next week. But regardless, if nothing else I know my leg will survive the swim and bike portion so all I have to do is ease back into running and I should be good to go. This week they're talking snow on Tuesday...and a lot of it...but next weekend looks to be about as warm as it was today so if I can get a few more good days on the road I'm confident that I'll set a PR on my bike leg. Getting this ride in really helpped boost my morale because for a while it looked as if I might not be able to get the bike training I wanted for this race in.
Feeling Stoked.
Feeling Stoked.
Monday, January 26, 2009
Game on.
Well today I start what should be my final undergraduate semester at CCSU...Game on Academia!
This weekend my plans for a lot of riding were killed by somewhat cool weather. Sunday I did manage an indoor swim/bike brick, granted I did nowhere near the mileage I wanted to on the esspresso bike. I think I got about 30 miles in on the bike after a 2000 yard straight swim. This weekend it's going to be in the mid to high 30's so that will make riding a little more pleasant....at least until I hit that 20mph head wind at the lake...well I'll be one step ahead in Taupo where the wind is equally as strong. Also only 10 more days until I can throw on the running shoes again...I can't freaking wait....granted I have to build the mileage a little more cautiously than I'd like unless I want to be remembered for an infamous crawl to the finish line and a wrecked season.
This morning I went for a 3000 yard swim, not too bad of a day. This afternoon class until 9:30PM Tonight after class more stretching and Trigger point goodness, and tomorrow a morning spin, work ,class meet up with Angry for some rehab work and then maybe some more swimming or spinning. Saturday/ Sunday as long as the forecast holds I'll be riding outside... as I have been dubbed by some of the runners in the greater Washington Area..that nut out on his bike...ahh to know what most people think of the state of my mental capacities is interesting.
So as of right now the Ironman is happening...my mileage on the bike has been disappointing but it was disappointing at his stage of the game last year as well....I'm a little not so much worried but concerned about my run, granted I feel what triggered my injury was a combo of factors:
Weaknesses in the legs and hips, not doing my usual animalistic runs during the school year, going too hard too often on the treadmill, a hex placed on me by some Maori Medicine man ( stay tuned I've got a comic post about that theory including a youtube clip.), carrying my life stress in my lower body....afterall I've trained like an animal on natural or at least quasi-natural surfaces ( ie asphalt.) and not really had any major issues, maybe this is the last of the 2008 crap purging itself from my system...and a good result "Down Under" will springboard me into a more positive 2009.
Well that's it from me I've got to go negotiate my brother as collateral at the bookstore.
Bring on that thesis!
R.D.
This weekend my plans for a lot of riding were killed by somewhat cool weather. Sunday I did manage an indoor swim/bike brick, granted I did nowhere near the mileage I wanted to on the esspresso bike. I think I got about 30 miles in on the bike after a 2000 yard straight swim. This weekend it's going to be in the mid to high 30's so that will make riding a little more pleasant....at least until I hit that 20mph head wind at the lake...well I'll be one step ahead in Taupo where the wind is equally as strong. Also only 10 more days until I can throw on the running shoes again...I can't freaking wait....granted I have to build the mileage a little more cautiously than I'd like unless I want to be remembered for an infamous crawl to the finish line and a wrecked season.
This morning I went for a 3000 yard swim, not too bad of a day. This afternoon class until 9:30PM Tonight after class more stretching and Trigger point goodness, and tomorrow a morning spin, work ,class meet up with Angry for some rehab work and then maybe some more swimming or spinning. Saturday/ Sunday as long as the forecast holds I'll be riding outside... as I have been dubbed by some of the runners in the greater Washington Area..that nut out on his bike...ahh to know what most people think of the state of my mental capacities is interesting.
So as of right now the Ironman is happening...my mileage on the bike has been disappointing but it was disappointing at his stage of the game last year as well....I'm a little not so much worried but concerned about my run, granted I feel what triggered my injury was a combo of factors:
Weaknesses in the legs and hips, not doing my usual animalistic runs during the school year, going too hard too often on the treadmill, a hex placed on me by some Maori Medicine man ( stay tuned I've got a comic post about that theory including a youtube clip.), carrying my life stress in my lower body....afterall I've trained like an animal on natural or at least quasi-natural surfaces ( ie asphalt.) and not really had any major issues, maybe this is the last of the 2008 crap purging itself from my system...and a good result "Down Under" will springboard me into a more positive 2009.
Well that's it from me I've got to go negotiate my brother as collateral at the bookstore.
Bring on that thesis!
R.D.
Saturday, January 24, 2009
I don't thnk this is what they had in mind when they said "ice your leg."
Well today, since there was no snow flying I headed up to Lake Waramaug to get some much needed out door riding in. I was begining to lose my mind with all the indoor spinning ,and with not being able to run most of my training has me staying in one place.( 12 more days......) Today it was about 30F (-1C) when I left work I gathered my crap and drove up to the lake figuring I could get a good 2-3 hours in the saddle. The temperature was still at my 30F threshold when I started riding but as my loop progressed, the odd placement of my orthopedic insert as well as a bone chilling 20 mph headwind sort of took the wind out of my sails. I managed about 3 loops and then called it quits as hypothermia was begining to set in. I had really wanted to push for 40 miles but my insert sliding around and not being able to feel my toes despite toe warmers,3 pairs of socks and neoprene shoe covers made err on the side of caution. Total distance was about 23.69 miles, 37km nowhere near what I wanted but as long as things keep progressing nicely on the injury and maybe we end up with seasonal temperatures instead of weekly artic blasts I should be able to get my mileage up. Oh and the Temperature at the end of my ride a tropical 23F (-5C)...at least I rode the Temperature.
Otherwise, does anyone own the Spinnervals Hardcore 100?
Also for the third time in my career I ended up with a Gatorade Slushie.If that doesn't tell you it's cold nothing will.
Tomorrow since temps are predicted to be at hunt your own mammoth levels I'm think that the pool followed by a spin indoor brick is in order. But for right now I'll be happy to feel my toes again.
I really need to move to Some place warmer.
R.D.
Otherwise, does anyone own the Spinnervals Hardcore 100?
Also for the third time in my career I ended up with a Gatorade Slushie.If that doesn't tell you it's cold nothing will.
Tomorrow since temps are predicted to be at hunt your own mammoth levels I'm think that the pool followed by a spin indoor brick is in order. But for right now I'll be happy to feel my toes again.
I really need to move to Some place warmer.
R.D.
Wednesday, January 21, 2009
Ironman New Zealand Update: Diagnosis Tendonosis
Well upon visting my Ortho, who is partnered with two crazy triathletes, I got the diagnosis of what is going on with my embattled achilles.
Tendonosis or micro tears in the tendon from overuse,improper stretching, weak f**king hips, a right leg that just seems to go along for the ride, yesterday as I did lunges I noticed my right leg was significantly weaker than my left,hence comfirming the fact that whatever injuries I've succumbed to are result of improper technique or overcompensation.
Doc: My advice no running for 3-4 weeks or the swelling goes down whatever comes first.
Me:But I've got a marathon in 5 weeks
Doc: If you run on it you could rupture it there is the same likelihood nothing could happen to it. How do feel about anti-inflamatories, most athletes hate them because they disrupt muscle building.
Me: Will it get me on my feet any faster?
Doc: It could..
Me: so 2-3 weeks instead of 3-4...
Doc: It might but it is imperative that you don't run until the swelling stops.
Me:What about cycling?
Doc: Swimming is best as long as cycling is giving you no pain you can do it.
Me: So I can ride my bike?
Doc: As long as it doesn't hurt just don't run until the swelling goes down.
So I've been put on the mother of all anti inflamatories given an orthopedic insert and the don't even think about running for at least two weeks regiment. From what the X-rays say early RICE and lighter than normal training helped but the green light has been given to me to ride until my heart's content and to swim like a mofo..so I'm essentially on the Normann Stadler Ironman plan. Swim like a mofo, bike like a beast and oh yeah hang on for that little marathon at the end. Next week I'll assess the swelling if it's gone I'll begin to run again otherwise so begins post on weekly assesments of my ankle. Answer to my prayers would be one week, most likely senario it'll heal in two weeks, things will be a little difficult if it's in three and I might just be walking a marathon if it's four. Taper, what the hell is that?
So begins cycling focus....Today since I was able to get the day off fromwork part of me wants to roll in the outdoors but daylight is rapidly fading.. so I'll go to the pharmacy pick up my script for "Mother of all Anti- Inflamatories" and ride the spin bike with my orthopedic insert in my cycling shoes. This weekend looks good so anyone in the greater Hartford, Boston or New York area looking to freeze their beans with me in the great outdoors is welcome to ride with my Saturday afternoon or Sunday Afternoon...Saturday looks like the better of the two days with temps close to 30 Sunday is supposed to be frigid.
Well that's all from my neck of the woods...man if only I saw the doctor sooner....
Looking for snow tires for his bike
R.D.
Tendonosis or micro tears in the tendon from overuse,improper stretching, weak f**king hips, a right leg that just seems to go along for the ride, yesterday as I did lunges I noticed my right leg was significantly weaker than my left,hence comfirming the fact that whatever injuries I've succumbed to are result of improper technique or overcompensation.
Doc: My advice no running for 3-4 weeks or the swelling goes down whatever comes first.
Me:But I've got a marathon in 5 weeks
Doc: If you run on it you could rupture it there is the same likelihood nothing could happen to it. How do feel about anti-inflamatories, most athletes hate them because they disrupt muscle building.
Me: Will it get me on my feet any faster?
Doc: It could..
Me: so 2-3 weeks instead of 3-4...
Doc: It might but it is imperative that you don't run until the swelling stops.
Me:What about cycling?
Doc: Swimming is best as long as cycling is giving you no pain you can do it.
Me: So I can ride my bike?
Doc: As long as it doesn't hurt just don't run until the swelling goes down.
So I've been put on the mother of all anti inflamatories given an orthopedic insert and the don't even think about running for at least two weeks regiment. From what the X-rays say early RICE and lighter than normal training helped but the green light has been given to me to ride until my heart's content and to swim like a mofo..so I'm essentially on the Normann Stadler Ironman plan. Swim like a mofo, bike like a beast and oh yeah hang on for that little marathon at the end. Next week I'll assess the swelling if it's gone I'll begin to run again otherwise so begins post on weekly assesments of my ankle. Answer to my prayers would be one week, most likely senario it'll heal in two weeks, things will be a little difficult if it's in three and I might just be walking a marathon if it's four. Taper, what the hell is that?
So begins cycling focus....Today since I was able to get the day off fromwork part of me wants to roll in the outdoors but daylight is rapidly fading.. so I'll go to the pharmacy pick up my script for "Mother of all Anti- Inflamatories" and ride the spin bike with my orthopedic insert in my cycling shoes. This weekend looks good so anyone in the greater Hartford, Boston or New York area looking to freeze their beans with me in the great outdoors is welcome to ride with my Saturday afternoon or Sunday Afternoon...Saturday looks like the better of the two days with temps close to 30 Sunday is supposed to be frigid.
Well that's all from my neck of the woods...man if only I saw the doctor sooner....
Looking for snow tires for his bike
R.D.
Friday, January 16, 2009
Burrrr!
Sanka, what you smoking mon?
I ain't smoking, I'm freezing... -Cool Runnings
Well I guess the bright side of my ankle issue this weekend is I'm not going to be running on the most frigid weekend of the year. This morning I went to warm up my car it was a balmy 1F
(-17C) I know I've got readers in Minnesota and Canada going poor baby at least you're in positive numbers...
Tomorrow is decision day on the doctor's visit, if the ankle is still a little tight I'll go just to make sure there is no major damage of the tendon which there isn't (points toes with no pain ...smiles.) Call my friend see if her mom still does massage therapy active release and get an estimate for 30 min. of work...otherwise I also have a friend/teammate who does this stuff too. Angry yes, I know pistol squats and lots of them...I just want to relax the IT band before I kick the shit out of it without mercy or remorse.
My Giants are out of the playoffs which means I no longer have a reason to watch football...except to see THAT TEAM FROM PHILLY THAT CASUES ALL MY FOOTBALL RELATED ANGUISH GET ROCKED! Sorry Eagles fans as much as Donovan might be the man Westbrook may kick ass, and Akers can kick a 50yd. FG in his sleep I still hate them... sorry Pent up rage from going to school in NYC and being assigned to a dorm full of Kids from Boston and Philly... Baseball season the Sox fans let me have it, Football season the Eagles fans let me have it...Hockey I won't even talk about the Rangers ..who I only cheer for becasue their farm team was the Whalers pitiful replacement.... granted haven't watched a game in so long Basketball is the only thing my grandfather and I agree on Go Celtics! Go Uconn! Sorry what was I talking about again... Oh yes I will be taking my rage against Mc Nabb and Co. out on the road this and next Sunday...weather and ankle permitting.
Next Saturday is looking to be well relatively warm in the high 30's low 40's Any one interested in doing a freeze your beans 60 miler? Depending on how next Sunday looks I can even put it off to then...but reagrdless next week looks seasonable and dry so maybe just maybe I can get some outdoor mileage in. (knocks on wood.) ...Wait they changed it again..surprise, surprise, more Snow and low 20's.
Well that's all from the tundra.
20F seems like heaven about now...
R.D.
I ain't smoking, I'm freezing... -Cool Runnings
Well I guess the bright side of my ankle issue this weekend is I'm not going to be running on the most frigid weekend of the year. This morning I went to warm up my car it was a balmy 1F
(-17C) I know I've got readers in Minnesota and Canada going poor baby at least you're in positive numbers...
Tomorrow is decision day on the doctor's visit, if the ankle is still a little tight I'll go just to make sure there is no major damage of the tendon which there isn't (points toes with no pain ...smiles.) Call my friend see if her mom still does massage therapy active release and get an estimate for 30 min. of work...otherwise I also have a friend/teammate who does this stuff too. Angry yes, I know pistol squats and lots of them...I just want to relax the IT band before I kick the shit out of it without mercy or remorse.
My Giants are out of the playoffs which means I no longer have a reason to watch football...except to see THAT TEAM FROM PHILLY THAT CASUES ALL MY FOOTBALL RELATED ANGUISH GET ROCKED! Sorry Eagles fans as much as Donovan might be the man Westbrook may kick ass, and Akers can kick a 50yd. FG in his sleep I still hate them... sorry Pent up rage from going to school in NYC and being assigned to a dorm full of Kids from Boston and Philly... Baseball season the Sox fans let me have it, Football season the Eagles fans let me have it...Hockey I won't even talk about the Rangers ..who I only cheer for becasue their farm team was the Whalers pitiful replacement.... granted haven't watched a game in so long Basketball is the only thing my grandfather and I agree on Go Celtics! Go Uconn! Sorry what was I talking about again... Oh yes I will be taking my rage against Mc Nabb and Co. out on the road this and next Sunday...weather and ankle permitting.
Next Saturday is looking to be well relatively warm in the high 30's low 40's Any one interested in doing a freeze your beans 60 miler? Depending on how next Sunday looks I can even put it off to then...but reagrdless next week looks seasonable and dry so maybe just maybe I can get some outdoor mileage in. (knocks on wood.) ...Wait they changed it again..surprise, surprise, more Snow and low 20's.
Well that's all from the tundra.
20F seems like heaven about now...
R.D.
Tuesday, January 6, 2009
HTFU
Ok I put up the Abbreviation....after reading Judi's blog...in which her part of Ohio was 50F ( 10C) and experience liquid..I stress LIQUID rain. I have been consumed by jelaousy. I need to ride out doors but the weather hasn't been really conducive to it, and with my next semester rapidly apporaching I need to get some miles in my legs, before I'm back to the post class pool sessions and early morining trainer work and whatever lifting I can get in.
Sunday is supposed to be in the 20's F absolutely freezing but it's looking like the only day on the weekend that we won't be dealing with or cleaning up frozen percipatation. Part of me is leary of riding in weather under 30F but at this point I need a long outdoor ride and realistically once classes begin I'm going to need to devote some time to my thesis.. so I need to ride this weekend and next weekend if the weather will allow. Tonight I plan on running after work trying to beat the FREEZING rain they are predicting , seriously I'm hoping ths storm trak flows a little more to the north so we end up with the liquid crap. My run is nothing much my normal 10 mile loop followed by some trainer love...like 3-4 hours of trainer love... tomorrow if the roads are good I'm not due into the office until 11 so I might get a morning run in if not the trainer will be getting yet more love....I'm serioulsy thinking of getting a netflix account so I can rent some TDF dvds..because Troy's Aero Base Builder is well ..too easy. So regardless it looks like my weekends are going to be consumed by the 3 R's Riding, Running, and Researching ... HTFU of Harden The F**K Up is my mantra this week even if it's cold as long as the roads are good I need to crank out the mileage.
On the cash flow front I've got an interview for my first coaching gig. Two weeks of working in an intermediate and beginner tri camp in the Lake Placid region of New York I figure some time of getting back to basics and hanging with some fellow tri geeks, or soon to be tri geeks will help, not to mention if I do well here I can justify going for my USAT coaching Cert, and the cash will definitely help me in my escape from debtopia or in my 2010 tri endevaors, only thing is I have to do is renew my lifeguard cert...who knows will this be a stepping stone to a long Tri Coaching career...will my name be thrown around with the likes of Lance Watson, Troy Jacobson and Mark Allen...idk but if I can make a little for the race fund it would help.
My Ironman Scouting report will be posted soon...hopefully my age group won't have the pathenon or speed demons it had last year, or at least I'll be better able to compete. My swim is solid as Stef has been kicking my ass, tomorrow Alex will put me through weights. My bike is progressing granted I haven't gotten as many outdoor miles as I would like so I'm really hoping for a clear weekend this week so I can ride Saturday and Sunday. My run well tonight I'll see if 4 days rest was enough to get my achilles back in gear. I spun last night at the Y for about 45 minutes on their expresso road race simulator...let's just say this nothing replaces the open road. I've also been doing trigger point soft tissue work as well as pull ups and squats...if I start picking fights that I can deadlift more than you, start making dirty looks at people using the leg press machine instead of "manning up" on the Squat rack you will know that I have drunken the Crossfit Kool-Aid.
Well that' it from here
Doing the warm weather dance.
R.D.
Sunday is supposed to be in the 20's F absolutely freezing but it's looking like the only day on the weekend that we won't be dealing with or cleaning up frozen percipatation. Part of me is leary of riding in weather under 30F but at this point I need a long outdoor ride and realistically once classes begin I'm going to need to devote some time to my thesis.. so I need to ride this weekend and next weekend if the weather will allow. Tonight I plan on running after work trying to beat the FREEZING rain they are predicting , seriously I'm hoping ths storm trak flows a little more to the north so we end up with the liquid crap. My run is nothing much my normal 10 mile loop followed by some trainer love...like 3-4 hours of trainer love... tomorrow if the roads are good I'm not due into the office until 11 so I might get a morning run in if not the trainer will be getting yet more love....I'm serioulsy thinking of getting a netflix account so I can rent some TDF dvds..because Troy's Aero Base Builder is well ..too easy. So regardless it looks like my weekends are going to be consumed by the 3 R's Riding, Running, and Researching ... HTFU of Harden The F**K Up is my mantra this week even if it's cold as long as the roads are good I need to crank out the mileage.
On the cash flow front I've got an interview for my first coaching gig. Two weeks of working in an intermediate and beginner tri camp in the Lake Placid region of New York I figure some time of getting back to basics and hanging with some fellow tri geeks, or soon to be tri geeks will help, not to mention if I do well here I can justify going for my USAT coaching Cert, and the cash will definitely help me in my escape from debtopia or in my 2010 tri endevaors, only thing is I have to do is renew my lifeguard cert...who knows will this be a stepping stone to a long Tri Coaching career...will my name be thrown around with the likes of Lance Watson, Troy Jacobson and Mark Allen...idk but if I can make a little for the race fund it would help.
My Ironman Scouting report will be posted soon...hopefully my age group won't have the pathenon or speed demons it had last year, or at least I'll be better able to compete. My swim is solid as Stef has been kicking my ass, tomorrow Alex will put me through weights. My bike is progressing granted I haven't gotten as many outdoor miles as I would like so I'm really hoping for a clear weekend this week so I can ride Saturday and Sunday. My run well tonight I'll see if 4 days rest was enough to get my achilles back in gear. I spun last night at the Y for about 45 minutes on their expresso road race simulator...let's just say this nothing replaces the open road. I've also been doing trigger point soft tissue work as well as pull ups and squats...if I start picking fights that I can deadlift more than you, start making dirty looks at people using the leg press machine instead of "manning up" on the Squat rack you will know that I have drunken the Crossfit Kool-Aid.
Well that' it from here
Doing the warm weather dance.
R.D.
Tuesday, December 30, 2008
Ironman New Zealand Update: 4-6 Hour Trainer session of Death
Last year this was my training ground. Looks like it's going to look like this again this year too.Well upon looking at the forecast and the smiles of glee as the meteorologists predict inches of the white stuff sub-zero wind chills and the possibility of a second ice age ( take that you global warming wack jobs!* ) it looks like my plans for a New Year's day long ride are thwarted and with the clock ticking down to just about 3 months until
I need to get my rear in gear. So New Year's Day I plan on spinning, I plan on spinning until I can spin no more and then hopefully, Achilles Tendon willing tack on a 8-12 mile run. I need the miles. I agree with the Angry Runner that my lack of lifting heavy things maybe causing the Achilles pain, so I'm enlisting the assistance of my friend Alex ( whom is the new owner of my road bike) to assist me with my dead lift technique so I can build lower body strength. Although I think the fact that my run training is not as on par as last years' might also be affecting that, irregardless, I need to start stocking up on my gatorade, powerade and granola bars now because New Year's Day is going to be a long day of movies and and Spinnervals.
I need to get my rear in gear. So New Year's Day I plan on spinning, I plan on spinning until I can spin no more and then hopefully, Achilles Tendon willing tack on a 8-12 mile run. I need the miles. I agree with the Angry Runner that my lack of lifting heavy things maybe causing the Achilles pain, so I'm enlisting the assistance of my friend Alex ( whom is the new owner of my road bike) to assist me with my dead lift technique so I can build lower body strength. Although I think the fact that my run training is not as on par as last years' might also be affecting that, irregardless, I need to start stocking up on my gatorade, powerade and granola bars now because New Year's Day is going to be a long day of movies and and Spinnervals.Here's my list:
Rudy :Warm up while spinning moderate cadence in the Big ring 15-11. ( about 2 hours)
Coach Troy's Aero Base Builder 5 to make me suffer for 2 hours.
Rocky IV to get me ready to play in the snow.Figure Warming down in the big ring 15. (1.5 hours)
Esentially this equals a 100 mile ride granted it's done indoors and will leave me coated in a slimy sweat, but it will at least build my legs up...and to quote from another of my trainer favorties: "The legs feed the wolf."
Tomorrow I plan on beating the snow by getting up @ 5:00am and heading to the Y to swim if it isn't snowing. If it is then I'll just spin easy for an hour in the AM and a harder session in the PM. Running I'm going to see how my Achilles feels before I do anything granted it doesn't hurt when I run it's only afterward I feel the pain. Alright I've got my game plan set up time to execute.
I only wonder if my Gramps and I can get cash from the electric company if I hook my trainer up to a turbine.....
R.D.
*note I don't believe that driving gas guzzling SUV's is doing anything to help the planet but I don't believe warming and cooling patterns are as affected by CO and CO2 emissions as heavily as guys like Al " I invented the internet" Gore and others believe. I blame this on El Nino and La Nina!Thursday, December 18, 2008
Winter training ...or the I need to move to Florida post.
"What's the worst they could do to us send us to Siberia? We're already here."
-some movie.
Well upon looking at the weather forecast for the next couple of days maybe I should have signed up for the world biathlon ( you know XC sking and shooting) championships instead of an Ironman.For some God forsaken reason we are going to get a foot of snow dumped on us or at least that's what the doom and gloom weathermen are saying..then again these guys change their story every 10 minutes...10 inches no 20inches..no 12 inches...no 5 no 10 again...seriously these guys snowfall tabulations flux more than my 401k....
anyhoo it's safe to assume that unless these guys prove to be completely full of crap that my masters workout is going to be canceled. Already did my backup this evening.I managed to get a 4000 yard swim in my main set was 20x100 on 1:25...
I was barely making them so my butt is definitely more out of shape, than I was last year granted my courses were more demanding than last year. I plan on a beat the blizzard run tomorrow morning and then nothing but sweet sweet love for the trainer tomorrow night. figure a 3 hour session to the tone of Rocky, Rocky IV, and Miracle are in order, If I can stomach 4 hours I might go for it, but spinning in place gets so boring.
Saturday, depending on how long the white stuff delays my buddy from Nashville, the boys are making are the annual let's celebrate X-mas/ Angry's birthday trip to the casino...I'm hoping for mad winnings...a frist class ticket to Taupo would be nice...my car paid off even better...There will be much sin and debauchery as always. Hopefully the weather will clear up and I'll be able to get a quick pre work run in. Next week Christmas looks like the only good day for a run granted if it's decent Tuesday I might try for one. Next weekend hopefully this weather pattern will clear up and I'll have some cold yet dry road conditions to try to get 60-80 miles ( figure if I can get back up to that by mid Jan.and a frigid century I'll be in business.) in...but a guy can dream can't he....
Claire when are you moving to San Diego I'll be your box...I mean van....I mean roomate.
Not a fan of Artic weather....
R.D.
-some movie.
Well upon looking at the weather forecast for the next couple of days maybe I should have signed up for the world biathlon ( you know XC sking and shooting) championships instead of an Ironman.For some God forsaken reason we are going to get a foot of snow dumped on us or at least that's what the doom and gloom weathermen are saying..then again these guys change their story every 10 minutes...10 inches no 20inches..no 12 inches...no 5 no 10 again...seriously these guys snowfall tabulations flux more than my 401k....
anyhoo it's safe to assume that unless these guys prove to be completely full of crap that my masters workout is going to be canceled. Already did my backup this evening.I managed to get a 4000 yard swim in my main set was 20x100 on 1:25...
I was barely making them so my butt is definitely more out of shape, than I was last year granted my courses were more demanding than last year. I plan on a beat the blizzard run tomorrow morning and then nothing but sweet sweet love for the trainer tomorrow night. figure a 3 hour session to the tone of Rocky, Rocky IV, and Miracle are in order, If I can stomach 4 hours I might go for it, but spinning in place gets so boring.
Saturday, depending on how long the white stuff delays my buddy from Nashville, the boys are making are the annual let's celebrate X-mas/ Angry's birthday trip to the casino...I'm hoping for mad winnings...a frist class ticket to Taupo would be nice...my car paid off even better...There will be much sin and debauchery as always. Hopefully the weather will clear up and I'll be able to get a quick pre work run in. Next week Christmas looks like the only good day for a run granted if it's decent Tuesday I might try for one. Next weekend hopefully this weather pattern will clear up and I'll have some cold yet dry road conditions to try to get 60-80 miles ( figure if I can get back up to that by mid Jan.and a frigid century I'll be in business.) in...but a guy can dream can't he....
Claire when are you moving to San Diego I'll be your box...I mean van....I mean roomate.
Not a fan of Artic weather....
R.D.
Wednesday, December 17, 2008
Training Plans put on ice....literally...
Well the forecasts for the next 2 weeks look like this...
Temps below average with a chance for wintry mix.
I should expect it it is New England and we always get that 2 week deep freeze before everything starts to go back to normal. Also last year I was spoiled, colder than average but drier, this year it looks like we have an "old fashoned" wet winter...which means snow and worse ice....at least I can run on snow but ice just plain sucks. I jokingly sent Catherine an email asking if she needed a roommate...I cook and do windows what more can a girl ask for? But seriously until the weather gets it's act together, I'll be spending time on my trainer getting reacquainted with my DVD collection...any one have any 36 hour Bollywood Epics they aren't watching?
All that aside the semester is ending which means I'll be back in the pool with my masters group, Stef already said she'd be happy to kick my ass into shape. So things are coming together, I'm contemplating putting a now vintage McCain "Drill baby Drill!" sticker on my top tube...not because I like McCain ( viva Obama! until he does something stupid...like giving GM a $600 Billion bailout with out giving everyone in America a free car.... speaking of which I'm waiting for my dividend from AIG....if we're going to have to pay it then we should get something out of the deal...but alas I'm no econ guy.) but back to what I was talking about a "drill baby drill!" sticker to remind me to "drill" the bike this year..to drill it hard...to leave it craving a cigarette and pillow talk afterward, only to leave it heartbroken as I leave on the marathon. I figure an hour on the trainer everyday..and the long rides or trainer session on the weekend, should get me into shape and rearing to go.
Well now that I've gotten my weather rant and training outline done, time to execute it.
Titan of the Tundra.
R.D.
Temps below average with a chance for wintry mix.
I should expect it it is New England and we always get that 2 week deep freeze before everything starts to go back to normal. Also last year I was spoiled, colder than average but drier, this year it looks like we have an "old fashoned" wet winter...which means snow and worse ice....at least I can run on snow but ice just plain sucks. I jokingly sent Catherine an email asking if she needed a roommate...I cook and do windows what more can a girl ask for? But seriously until the weather gets it's act together, I'll be spending time on my trainer getting reacquainted with my DVD collection...any one have any 36 hour Bollywood Epics they aren't watching?
All that aside the semester is ending which means I'll be back in the pool with my masters group, Stef already said she'd be happy to kick my ass into shape. So things are coming together, I'm contemplating putting a now vintage McCain "Drill baby Drill!" sticker on my top tube...not because I like McCain ( viva Obama! until he does something stupid...like giving GM a $600 Billion bailout with out giving everyone in America a free car.... speaking of which I'm waiting for my dividend from AIG....if we're going to have to pay it then we should get something out of the deal...but alas I'm no econ guy.) but back to what I was talking about a "drill baby drill!" sticker to remind me to "drill" the bike this year..to drill it hard...to leave it craving a cigarette and pillow talk afterward, only to leave it heartbroken as I leave on the marathon. I figure an hour on the trainer everyday..and the long rides or trainer session on the weekend, should get me into shape and rearing to go.
Well now that I've gotten my weather rant and training outline done, time to execute it.
Titan of the Tundra.
R.D.
Wednesday, February 13, 2008
Well if I can't hold myself to a taper, mother nature's going to do it for me.
That's right Mother Nature is making up for "spoiling" us all winter, by giving us more snow in the this week than she has dished out all winter ( an old school Nor'Easter is predicted for Sunday into Monday, but I'll believe it when I have to drive through it.). Now I could react in one of two ways
The first: Go on my usual 5 year old-esque temper tantrum of how much I hate the white stuff and as soon as I'm financially secure with degree in hand I'm moving to California, Hawaii, Florida...insert local where 40 degress is considered an artic cold front here. And gripe that mother nature is wrecking my well orcastrated training plans...again.
The Second: Take it as a warning from the fates to take it easy, give the trainer a little love, cut my yardage in the pool and not work my legs on long runs, which I would be sure to do if the weather was ...well more conducive to distance training.
So I'm going to take option B this time around. It is two weeks before an Ironman...my legs do need rest..granted I would have like to have done one more longer ride but I'll suck it up with the 75 miler...I'll go easy on the first loop and then hammer it home on loop 2 and save what I can for the marathon. As for the improving my mood, I'm going to pop in some Jimmy Buffet, Crank my space heater up, put on a flowery shirt and dream Kona...
if only I could find my long lost shaker of salt....
Alright that's enough of that.
R.D.
The first: Go on my usual 5 year old-esque temper tantrum of how much I hate the white stuff and as soon as I'm financially secure with degree in hand I'm moving to California, Hawaii, Florida...insert local where 40 degress is considered an artic cold front here. And gripe that mother nature is wrecking my well orcastrated training plans...again.
The Second: Take it as a warning from the fates to take it easy, give the trainer a little love, cut my yardage in the pool and not work my legs on long runs, which I would be sure to do if the weather was ...well more conducive to distance training.
So I'm going to take option B this time around. It is two weeks before an Ironman...my legs do need rest..granted I would have like to have done one more longer ride but I'll suck it up with the 75 miler...I'll go easy on the first loop and then hammer it home on loop 2 and save what I can for the marathon. As for the improving my mood, I'm going to pop in some Jimmy Buffet, Crank my space heater up, put on a flowery shirt and dream Kona...
if only I could find my long lost shaker of salt....
Alright that's enough of that.
R.D.
Monday, February 4, 2008
Nobody's Perfect......and training update.
Alright Yes the Giants won the super bowl ( making my week 2 wish come true, " I'll be happy if the only game they win all year is against the Patriots." and fufilling a "deathbed" promise, that the Giants would win another Superbowl in my life time. They had won in 1987, and 1991 but I was a little too young to understand.) Only thing I was unhappy about was Eli getting the MVP it belonged to the defense, the defense carried the team, and Brady had higherQB rating and NO INT's last night....but regardless the Giants won and I am happy....football rant done!
Saturday proved to be fruitless, I only got in about 10 miles on the bike after traversing the State like a mad man.
Sunday....well I got miles in and tried a nutrtional strategy. I intially was going to park in Woodbury and ride up to the lake, but decided to preview my route up, sure enough at the bottom of KettleHollow road there a sand pit, but as I drove a half mile up the road into Washington I noticed the roads were clear ( they use brine instead of sand.) I parked at this litte park at Bee Brook and rode the 4 miles to the lake. I did one regular loop of the lake and on my second loop decided to add in the "lollipop" on Arrowhead Ln. adding an extra mile. On my third loop I did the Sprint tri bike Course, now this was a bad idea. The climbs by the golf club and Farmhouse were bad as usual but the whole flat back section was torn to pieces. Whole sections of road just vanished ( apparently from where they did some mid-winter utility work.) and what pavement there was was covered in a broken asphlat, gravel, sand mix, needless to say I was happy to see the patch of chipseal they put down last summer. so that ended my third loop. I started to ride back to my car and decided Hell I have a good hour of daylight left, and I descedned down CT 109 and KettleHollow rd. into Woodbury. I turned around in the sandpit and then ascended back to Washington Depot and my nicewarm car. I didn't get the 70 miles I was hoping for but 50 is good enough. Also my nutrition plan is a little flawed, I set my watch to go off every 15 min. so I know to take a drink, and every third alarm to eat. Well this is good for a smooth flat road going a constant speed, sadly Connecticut doesn't believe in smooth, flat roads. Around the lake the plan worked pretty well , say for dodging potholes on the backhalf of the sprint course, or fighting the crosswinds on route 45. Climbing on 109 or dodging potholes on the descent down KettleHollow rd. @ 30mph you really can't take your hands off the bars.( and I didn't set up my aero drink, so I was relying completely on bottles.), but it served its purpose which was reminding me to eat and drink.
Sadly there was no running this weekend, but I plan on a nice pre work jog tomorrow, and a night run through da hood with Bjoern on Wednesday. If the weather decides to stay fairly mild I will attempt another long ride/brick on Saturday or Sunday to beat the snot out of my legs one last time before taper. The only thing I worry about is the bike split. I haven't gotten more than a 75 mile ride in so I'm hoping what I learned on that 75 miler / 7 mile brick will be enough. I think Next year I'm going to do Arizona, Cote D' Arlene, or Louisville, something in the summer so I have more time for long rides, although if I like it down there this might become a yearly tradition.
Well that's all I can post for now.
The Guy wearing a vintage Phil Sims Jersey at his desk.
R.D.
Saturday proved to be fruitless, I only got in about 10 miles on the bike after traversing the State like a mad man.
Sunday....well I got miles in and tried a nutrtional strategy. I intially was going to park in Woodbury and ride up to the lake, but decided to preview my route up, sure enough at the bottom of KettleHollow road there a sand pit, but as I drove a half mile up the road into Washington I noticed the roads were clear ( they use brine instead of sand.) I parked at this litte park at Bee Brook and rode the 4 miles to the lake. I did one regular loop of the lake and on my second loop decided to add in the "lollipop" on Arrowhead Ln. adding an extra mile. On my third loop I did the Sprint tri bike Course, now this was a bad idea. The climbs by the golf club and Farmhouse were bad as usual but the whole flat back section was torn to pieces. Whole sections of road just vanished ( apparently from where they did some mid-winter utility work.) and what pavement there was was covered in a broken asphlat, gravel, sand mix, needless to say I was happy to see the patch of chipseal they put down last summer. so that ended my third loop. I started to ride back to my car and decided Hell I have a good hour of daylight left, and I descedned down CT 109 and KettleHollow rd. into Woodbury. I turned around in the sandpit and then ascended back to Washington Depot and my nicewarm car. I didn't get the 70 miles I was hoping for but 50 is good enough. Also my nutrition plan is a little flawed, I set my watch to go off every 15 min. so I know to take a drink, and every third alarm to eat. Well this is good for a smooth flat road going a constant speed, sadly Connecticut doesn't believe in smooth, flat roads. Around the lake the plan worked pretty well , say for dodging potholes on the backhalf of the sprint course, or fighting the crosswinds on route 45. Climbing on 109 or dodging potholes on the descent down KettleHollow rd. @ 30mph you really can't take your hands off the bars.( and I didn't set up my aero drink, so I was relying completely on bottles.), but it served its purpose which was reminding me to eat and drink.
Sadly there was no running this weekend, but I plan on a nice pre work jog tomorrow, and a night run through da hood with Bjoern on Wednesday. If the weather decides to stay fairly mild I will attempt another long ride/brick on Saturday or Sunday to beat the snot out of my legs one last time before taper. The only thing I worry about is the bike split. I haven't gotten more than a 75 mile ride in so I'm hoping what I learned on that 75 miler / 7 mile brick will be enough. I think Next year I'm going to do Arizona, Cote D' Arlene, or Louisville, something in the summer so I have more time for long rides, although if I like it down there this might become a yearly tradition.
Well that's all I can post for now.
The Guy wearing a vintage Phil Sims Jersey at his desk.
R.D.
Tuesday, January 22, 2008
Go until you can't feel your feet.....a blog in 3 parts
I. Training in the Tundra
Sadly my Saturday long ride turned into a routine 40 miler, before my feet turned to ice and I stopped to avoid hypothermia due to the high crosswinds ( I'm prepped for Eagleman and one race on one certain island in a town that rhymes with Mona.) Sadly my plan B of a nice brick came to a screeching halt as my near frostbitten feet argued they could endure no more, about 400 meters into the run. Sunday I was a bum, as I cleaned my room getting rid of almost 15 years of accumulated junk, and watching MY GIANTS narrowly beat the Packers to earn a spot in the super bowl. (* all I have to say at the guys who picked on me all season is my Team's going to the super bowl and yours is where...oh crap they're in too...stupid Patriots.)
ok football fury over...Yesterday I braved the cold and got in a close to 20 mile run, going on a 4 town reign of terror for almost 3 hours. The riskiest part being a nice little stretch of Waterbury's East End and Cheshire close to the I-84 on ramps. I hauled into Southington via Marion Ave and then back up into Wolcott past the Golf Course (no way I was braving the Mountain on that day.) My Gatorade bottles on my fuel belt froze, which became evident as I tried to take a drink at about the 17 mile mark...odd thing was while my Gatorade was frozen semi-solid my water was relatively untouched...so now I have my frozen water bottle on a winter long run story.
II. Bob-o's sold out ( if this had been done on my home PC the Reel Big Fish would be blaring)
In other News I have officially signed with Team Zoot/Gu so I am now a "sponsored athlete"...I know the major perk is discounted product, but I figure this is a nice step on an athletic resume...granted so is an Ironman win...but for right now some Lemon lime and orange Gu2O and Chocolate and Strawberry Banana Gu will definitely help.
III. Donate $1 or more to my Teamblazeman page and you will get the following:
1. The personal feeling of satisfaction that you might help cure Lou Gehrig's disease.
2. A tax deduction from IRS
3. My thanks and gratitude.
4. I will write your name on either my arms, legs or decal on The Bitch Stomper for I.M. New Zealand.
To those who have already donated thank you, remember to claim it on your taxes, and I will write your names on one of the aforementioned places to those of you that will donate...thanks in advance....
Ok that's enough blogging on company time.
The model employee
R.D.
Sadly my Saturday long ride turned into a routine 40 miler, before my feet turned to ice and I stopped to avoid hypothermia due to the high crosswinds ( I'm prepped for Eagleman and one race on one certain island in a town that rhymes with Mona.) Sadly my plan B of a nice brick came to a screeching halt as my near frostbitten feet argued they could endure no more, about 400 meters into the run. Sunday I was a bum, as I cleaned my room getting rid of almost 15 years of accumulated junk, and watching MY GIANTS narrowly beat the Packers to earn a spot in the super bowl. (* all I have to say at the guys who picked on me all season is my Team's going to the super bowl and yours is where...oh crap they're in too...stupid Patriots.)
ok football fury over...Yesterday I braved the cold and got in a close to 20 mile run, going on a 4 town reign of terror for almost 3 hours. The riskiest part being a nice little stretch of Waterbury's East End and Cheshire close to the I-84 on ramps. I hauled into Southington via Marion Ave and then back up into Wolcott past the Golf Course (no way I was braving the Mountain on that day.) My Gatorade bottles on my fuel belt froze, which became evident as I tried to take a drink at about the 17 mile mark...odd thing was while my Gatorade was frozen semi-solid my water was relatively untouched...so now I have my frozen water bottle on a winter long run story.
II. Bob-o's sold out ( if this had been done on my home PC the Reel Big Fish would be blaring)
In other News I have officially signed with Team Zoot/Gu so I am now a "sponsored athlete"...I know the major perk is discounted product, but I figure this is a nice step on an athletic resume...granted so is an Ironman win...but for right now some Lemon lime and orange Gu2O and Chocolate and Strawberry Banana Gu will definitely help.
III. Donate $1 or more to my Teamblazeman page and you will get the following:
1. The personal feeling of satisfaction that you might help cure Lou Gehrig's disease.
2. A tax deduction from IRS
3. My thanks and gratitude.
4. I will write your name on either my arms, legs or decal on The Bitch Stomper for I.M. New Zealand.
To those who have already donated thank you, remember to claim it on your taxes, and I will write your names on one of the aforementioned places to those of you that will donate...thanks in advance....
Ok that's enough blogging on company time.
The model employee
R.D.
Tuesday, January 15, 2008
Back to the Grind......
Well starting next Tuesday, I'm officially Chained to my computer desk once again...that's right this aspiring triathlete/corporate minion is going back to school. also I should start life guarding again although I'm considering leaving that gig. For me the extra money is great, but I don't know if its worth the lost training time, the aggravation of driving home at midnight, the minuscule pay, and the fact that these guys want me to put my "real job " on hold to attend their training sessions, sadly I don't have the lifestyle of the average college student so I might leave to open the position for someone who has the time and needs the money a little more than I do. (prehaps I can write that off as a charitable contribution.) ..ok work rant over....
Last night Stef, kicked my ass with the swim workout of doom. The warm up was easy but the main set was ..well....the main set. Here's the torture:
3x200
1 hard on 2:50
2 Easy on 3:00
3 Sprint on 2:45
2X400 on 6:00
1 Easy
2 Sprint
1x600 Build on 9:00
4x100 1&4easy on 1:30 2&3 Hard on 1:25
200 Hard to Easy on 2:45
100 Sprint
As stated earlier if I'm not in the top 100 on the swim I am going to be really freaking ticked off. ( unless of course 99 guys and gals (hopefully more gals) from the Austrialian , US and NZ National Swim teams show up.)
This week they are forecasting temps in the "hunt Mastadon" Range but then again these guys hardly ever predict anything right. But this week will be devoted to run focus, Tomorrow I get out early so I will try to get a nice 15 miler in , followed by an 8 miler on Friday, and hopefully a long brick on Saturday if there is no snow, either that or I will brave the brick on Sunday if the temperatures are warmer than the apocolyptic seceond ice age predictions that are floating around ( 10 degrees as a high with a low of -5) afterall watching the Giants pull the "miracle on frozen turf" will be much sweeter after a hard day in the saddle. Also another added factor will be trying to avoid the "plauge" or "cholera like bug"which is running through my house, I've been trying to stay well rested, taking naps coming home from the office, eating my fruits, boiling my water, in general trying to keep my immunity up.
The Medical Machine
R.D.
Last night Stef, kicked my ass with the swim workout of doom. The warm up was easy but the main set was ..well....the main set. Here's the torture:
3x200
1 hard on 2:50
2 Easy on 3:00
3 Sprint on 2:45
2X400 on 6:00
1 Easy
2 Sprint
1x600 Build on 9:00
4x100 1&4easy on 1:30 2&3 Hard on 1:25
200 Hard to Easy on 2:45
100 Sprint
As stated earlier if I'm not in the top 100 on the swim I am going to be really freaking ticked off. ( unless of course 99 guys and gals (hopefully more gals) from the Austrialian , US and NZ National Swim teams show up.)
This week they are forecasting temps in the "hunt Mastadon" Range but then again these guys hardly ever predict anything right. But this week will be devoted to run focus, Tomorrow I get out early so I will try to get a nice 15 miler in , followed by an 8 miler on Friday, and hopefully a long brick on Saturday if there is no snow, either that or I will brave the brick on Sunday if the temperatures are warmer than the apocolyptic seceond ice age predictions that are floating around ( 10 degrees as a high with a low of -5) afterall watching the Giants pull the "miracle on frozen turf" will be much sweeter after a hard day in the saddle. Also another added factor will be trying to avoid the "plauge" or "cholera like bug"which is running through my house, I've been trying to stay well rested, taking naps coming home from the office, eating my fruits, boiling my water, in general trying to keep my immunity up.
The Medical Machine
R.D.
Monday, January 14, 2008
108 miles in a weekend and Angry's marathon
Ok so I didn't get a full century ride in...but I came close..72 miles before darkness forced me to get of the bike last night.
Saturday:
I managed to eek out a nice 30 mile "hill" workout descending into Southington and earning the ire of local motorists. Now its not my fault there's no shoulder on route 322 and I have to ride hugging the white line and I have to swerve for sand piles and storm drains , but the teen bopper in their impreza can storm troop over all that crap without spilling a drop of their mocha latte. But except for the one pissed off dude in the subaru laying on the horn at me most people gave me room, and it was a fairly good ride. Sadly I did not take TBS up Southington Mountain, the thing has a 12,23 rear cassette and from expereince those extra two teeth on the big rear ring make a lot of difference, no I will save that excursion for the spring when I am a little more comfortable with my climbing progress, ie I can descend without fear that the infamous sandpile of doom is waiting at the bottom of the hill. But the golf course climb was no cake walk either, granted it was more of short steep rollers with some false flat but it'll still burn the quads.
Sunday:
I went to mass and then it was off to the Lake to ride with a couple of guys from the Y. As I stopped in Thomaston for gas and a quick cup of Joe. I got a text from Angry:
"Bob-o I'm leaving this distance shit to you."
I called him up to try to get a race report. Some things I was able to decipher from our brief conversation:
1. If the race started @ 7:00AM he beat P Diddy because I received his Text @ 11:16
2. He beat runner girl making the two people who voted for him very proud. ( He was receiving texts from the Canadian Super Studlet and she was at about mile 20 or 21 when we talked. But it also depends on which corral she was in I'll check official results for details on this.)
3.It was humid as hell, I don't mean Connecticut in July Humid I mean Nashville marathon Humid, The Great Chicago Deathmarch...I mean the 07 Chicago marathon humid, Kona lava fields humid: His exact words "I was pulling what you did in Nashville and downed a couple of salt packets."
4. He is pretty certain he's sticking to half marathons and less.
After leaving Dunkin Donuts in Thomaston it was up to the lake, for a 9-12 lap love fest.
Now one of the guys I was riding with had been giving me the whole " You really don't think you'll finish in 6 hours, because that's averaging close to 20mph, and you haven't done a full century yet." After two loops of the lake he changed his tune ...I had dropped him at mile 6 and he stuck back to ride with the other guy in our group so I was in no man's land once again, for a couple of loops when I reconnected with Century rider, a we rode for a bit until his chain popped. I managed to get nine loops of the 7.75 mile lake for about 72 miles so all in all it was a good day in the saddle. I averaged about 17.5 mph, in the 4:02 ride, including three stops one to put on gloves, one to use the bathroom( no "letting it fly" during the winter.) and one to turn on my flasher and put on a headlamp. I also decided to get in a loop of the lake on foot. Now it's weird running with a headlamp but its definitely better than when I tried to run in the pitch black street lamp to street lamp. I managed to get the most dangerous section of my loop ( the run along CT 45) out before the sun set I stopped at the State Park to relieve my bladder ( once again no using the super absorbent chamois in winter.) I managed to get the run in including restroom stop in about 1:12. My legs were a little tight when I got up this morning but other than that I fine from my bike focus weekend. This week will be devoted to running ( since mother nature just had to remind us it's winter and dump a couple inches of the white stuff.) and as alway swimming. The weekend will hopefully yield another long brick , with the added chance for a ride ( weather permitting) on Monday. Well that's all I can write for now.
The basher of the Brick.
R.D.
Saturday:
I managed to eek out a nice 30 mile "hill" workout descending into Southington and earning the ire of local motorists. Now its not my fault there's no shoulder on route 322 and I have to ride hugging the white line and I have to swerve for sand piles and storm drains , but the teen bopper in their impreza can storm troop over all that crap without spilling a drop of their mocha latte. But except for the one pissed off dude in the subaru laying on the horn at me most people gave me room, and it was a fairly good ride. Sadly I did not take TBS up Southington Mountain, the thing has a 12,23 rear cassette and from expereince those extra two teeth on the big rear ring make a lot of difference, no I will save that excursion for the spring when I am a little more comfortable with my climbing progress, ie I can descend without fear that the infamous sandpile of doom is waiting at the bottom of the hill. But the golf course climb was no cake walk either, granted it was more of short steep rollers with some false flat but it'll still burn the quads.
Sunday:
I went to mass and then it was off to the Lake to ride with a couple of guys from the Y. As I stopped in Thomaston for gas and a quick cup of Joe. I got a text from Angry:
"Bob-o I'm leaving this distance shit to you."
I called him up to try to get a race report. Some things I was able to decipher from our brief conversation:
1. If the race started @ 7:00AM he beat P Diddy because I received his Text @ 11:16
2. He beat runner girl making the two people who voted for him very proud. ( He was receiving texts from the Canadian Super Studlet and she was at about mile 20 or 21 when we talked. But it also depends on which corral she was in I'll check official results for details on this.)
3.It was humid as hell, I don't mean Connecticut in July Humid I mean Nashville marathon Humid, The Great Chicago Deathmarch...I mean the 07 Chicago marathon humid, Kona lava fields humid: His exact words "I was pulling what you did in Nashville and downed a couple of salt packets."
4. He is pretty certain he's sticking to half marathons and less.
After leaving Dunkin Donuts in Thomaston it was up to the lake, for a 9-12 lap love fest.
Now one of the guys I was riding with had been giving me the whole " You really don't think you'll finish in 6 hours, because that's averaging close to 20mph, and you haven't done a full century yet." After two loops of the lake he changed his tune ...I had dropped him at mile 6 and he stuck back to ride with the other guy in our group so I was in no man's land once again, for a couple of loops when I reconnected with Century rider, a we rode for a bit until his chain popped. I managed to get nine loops of the 7.75 mile lake for about 72 miles so all in all it was a good day in the saddle. I averaged about 17.5 mph, in the 4:02 ride, including three stops one to put on gloves, one to use the bathroom( no "letting it fly" during the winter.) and one to turn on my flasher and put on a headlamp. I also decided to get in a loop of the lake on foot. Now it's weird running with a headlamp but its definitely better than when I tried to run in the pitch black street lamp to street lamp. I managed to get the most dangerous section of my loop ( the run along CT 45) out before the sun set I stopped at the State Park to relieve my bladder ( once again no using the super absorbent chamois in winter.) I managed to get the run in including restroom stop in about 1:12. My legs were a little tight when I got up this morning but other than that I fine from my bike focus weekend. This week will be devoted to running ( since mother nature just had to remind us it's winter and dump a couple inches of the white stuff.) and as alway swimming. The weekend will hopefully yield another long brick , with the added chance for a ride ( weather permitting) on Monday. Well that's all I can write for now.
The basher of the Brick.
R.D.
Saturday, January 12, 2008
Time to kick this pig
While Runner Girl and Angry Runner perform an epic duel in the land of the screaming brats and retirees...I will brave slightly warmer than usual temperatures in order to continue my battle against the clock and mother nature to get in my normally ill fated long ride. The last 4 attempts have been unsucessful for reasons ranging from impedending snow storms/darkness to an obligation to the "Pope" Today will be a relatively short ride....hoping for 50 miles, most likely will get in 30 and a run. Tomorrow will be another attempt at long ride up at the lake, once again racing darkness and snow, which usually doesn't fall or if it does a relatively small amount.....thank God for La Nina, cold as Hell but not as much snow to deal with. If anyone in the greater New England area is interested in riding tomorrow here's the game plan:
Lake Waramaug:
Parking at Town Beach, that little lot on your right at the stop sign right across the street from Doc's Resturant.
Planning on Starting the ride at 12:30PM to be safe...hopefully my priest gives a short homily tomorrow.
Planning on Doing 10-15 loops of the Lake, possible 2 loop run afterward depending on Darkness (Man I really miss summer. When I could finish a ride at 7:30 PM and still have about an hour of daylight left.)
Will I be successful on my 5th attempt? Maybe I should make that a poll.
Well those are my ramblings for the weekend. I will post again on Monday as I contiune to fight
lack of the interweb at the homestead.
Bobbke III.
R.D.
Lake Waramaug:
Parking at Town Beach, that little lot on your right at the stop sign right across the street from Doc's Resturant.
Planning on Starting the ride at 12:30PM to be safe...hopefully my priest gives a short homily tomorrow.
Planning on Doing 10-15 loops of the Lake, possible 2 loop run afterward depending on Darkness (Man I really miss summer. When I could finish a ride at 7:30 PM and still have about an hour of daylight left.)
Will I be successful on my 5th attempt? Maybe I should make that a poll.
Well those are my ramblings for the weekend. I will post again on Monday as I contiune to fight
lack of the interweb at the homestead.
Bobbke III.
R.D.
For those about to marathon we salute you......
Well tomorrow is D-Day for the Angry Runner his first marathon and what better way to celebrate than having , a fur covered rodent ( either a mouse or a chipmunk) give you a towel and foil blanket after you have just put yourself through the physical torture that is the marathon. No for the Angry Runner and Runner girl this is the culmination of months of getting out in frigid weather, bearing the long tedium of long hours on the road, hundreds of dollars on gear, training,nutrition,and proper fitting shoes. In short to paraphrase ACDC for those about to Run We salute you.
Monday, December 31, 2007
What do I have to do to get 100 miles in.
Yesterday's long ride was productive but I'm not sure if it was productive enough. I got in 8 loops of the lake (65 miles), before having to "use the facilities" numb feet, imending darkness, and a rip roaring headache forced me to stop. I got in a good 4 hours in the saddle..so if I can maintain a 16-17 mph pace i'm looking at a 6:30 bike split. On my 5th loop I managed to meet up with Greg, a local cyclists/cycling coach logging 50 miles on his cross bike. Shot the shit told him I was doing an Ironman..asked who I was working with...Told him I was self coached at the moment but I'll probably work with John Hirsch once I have the dinero and get a little more serious...when I don't have this whole school thing going on. Definately talked up John and told me to invest in a power tap when I have the greenbacks. I found out that having a single large back pocket is not as good as having the standard three. Now with the three pockets you can seperate one pocket for powerbars, one pocket for gels, one pocket for EPO syringes, last will and testament, 9mm if riding through the North End of Hartford. Also winter gloves make picking up gel packs near impossible. Also cold weather tends to freeze already rock hard powerbars but irregardless I managed to get adaquate fuel, although this cold weather riding screws with hydration, you need it but you don't feel like you need to drink...it's just a mess. I figure when I get to NZ I'll plan on going through at least 1 gatorade every hour and a bottle of water every 10 miles....pretty much I'll set a base hydration plan and adjust according to the weather. Fuel wise I plan on going through at least 4 gels and 2 powerbars on the bike, which seems about average figure a gel at the 13 and 25 mile mark a bar at the 45 mile and 60 mile mark then gels at the 75 and 90 mile marks. Once again these are base estimates and will be adjusted with hunger and the amount of fluid taken in. I want to be well fueled but I don't want a 15-20 min. T2 time from "quality reading time". Anyhow the loops were uneventful. I spent a good deal of time in the aerobars, but only managed to average 16 mph, which is what I'll probably average in Taupo maybe I might be a little faster due to some "net"downhills but all in all I plan for a comfortable ride and a Macca-esque suffer fest on the run. This weekend looks to be clear and above freezing so I'll probably be back at the lake looking for more punishment....I hope to get all these long rides out of my system before Classes resume late this month. Afterall I won't beable to justfy spending 6 hours on a bike when I've got a 20 page paper on Yasir Arfat's hemroids looming over me. So that's how I spent my weekend on tap for today is a quick trip to the waterbury Y for 3000 yards in the pool before they close for the holiday, maybe a run it's still above freezing otherwise I'll ring in the New year with a trainer ride and year in review blog post before champange and finger foods.
The Lord of the Lake
R.D.
The Lord of the Lake
R.D.
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