BIKE – 112 miles
2 Lipodrene
3 Advil
I had remembered my training ride on this course, and how I’d sort of nuked my village on it by going to hard at the beginning. Similarly, every piece of advice I read on biking this course told me to avoid the temptation to fly on the bike early, so I decided to pace it a little.
By this, of course, I mean passing pretty much everyone I saw in the first 22 miles. I didn’t have the wind at my back like I did on the training ride, so I was doing a reasonable 22-24. But the funnest part was passing all these people on $5000 bikes with ease. I didn’t feel like I was pushing it either, like my quads felt fine. I was also encouraged that there wasn’t much of a tailwind, meaning I wouldn’t suffer on the way back like I had a month before. Then I hit the turn at mile 22.
The wind was blowing hard in my face, so much so that after about 5 miles, my back started to kill me. This is what happens to me in wind since it requires me to pedal so hard. Well, I went from cruising at 22 to struggling to get up to 20. I spent a good amount of time going about 14-16, as I knew this course was too long to expend too much energy fighting the wind. It didn’t help matters that my bike is not nearly as aerodynamic as the aforementioned $5000 bikes, and neither am I. I don’t have an aero helmet, and my shoulders are pretty fucking wide. Like a road grader going into the wind. Really not fun.
To make matters worse, all those people I’d passed had decided to form draft packs to combat the wind. Is that illegal in Ironman competition? Of course it is. And I wasn’t about to do It either, since I do have some integrity (I also don’t really know how to draft, but even if I did I wouldn’t. I don’t like cheating). But as struggled to combat the relentless wind, hundreds of people were passing me in scores of mini pelotons. I just kept looking over at them and thinking “You drafting, cheating fucks. How dare you.”
A little before mile 50, which marked the end of the windy section, we got access to our “Special Needs Bags,” which was basically a bag with any shit you might want halfway through the bike that you couldn’t pack. I threw in some Oreos, some gels, a Clif bar, and of course lots of Lipodrene and Advil and Salt tabs. I had been keeping to my one Lipodrene every 25 miles plan, even struggling to open the Ziploc bag while riding. But I took this opportunity to get out of the saddle for a minute and relax my back. It needed it. I was probably there a little over a minute before I pressed on.
About a mile later, we turned back south onto 231. But this time, there was no brutal headwind. Not only that, but it was a lot cooler than it had been a month earlier, and we got water every ten miles. It’s amazing the difference not being dehydrated makes on a ride like this. I was able to drop into aero on this stretch and do a solid 20-22 until the turn onto the real Camp Flowers Road. No dirt for me this time.
While I knew I was biking well, I also knew that the drafting cheating fucks were far enough ahead of me that I probably wasn’t going to catch them. Going back West II had the wind at my back,, and was able to go a solid 21-24 for most of that stretch, until the 7-mile down and back on perhaps the bumpiest road in Bay County. At the end, there was an aid station where I stopped to relieve myself, and again stretch out my back. It came at about mile 75, which seemed like a good time to take a break and another Lipodrene. So I used the bathroom, took my pill and had the rest of my Oreos, and pressed on for the final 38 miles. Just a trip down Hawthorne and back.
I kept expecting to slow down, but I just didn’t. We hit one stretch of about 18 miles from mile 82-100 that was not only closed off, but repaved like the week before. And a tailwind. It was like riding on silk. Just amazing biking, and I don’t think I dropped below 22 the whole time. Though I was happy to get to mile 100, I was sad to see that road go. But as I was on it, I realized that I had it. Like the 5+ hours I’d been on the bike had flown, I’d gone faster than I thought I would, and I was almost 2/3 done with the Ironman. I started to get a little sad, actually. Like this day was what my entire life had been about for the past six months, and it was almost over. I was happy with my performance, but I had under an hour left on the bike, then just a run to suffer through and then what? When I started thinking this, it was the only time I really slowed on that section. Then I told myself I could think about that shit at the finish line.
So I hit the Front Beach road, which is like the last 7 miles, and of course the wind is just brutal. I wasn’t overly concerned as I knew I was gonna average over 19 for the ride, so I just fought it a little and did about 16-18 on the way back. Then, at about mile 108, I got the worst gas pains of my life. Like it felt like a giant bubble was about to explode in my intestines. And it was funny, since Klueber had just asked me about the acceptability of shitting one’s pants during the bike section. I had decided I didn’t want to do that, and just gritted it out, promising myself I could demolish a toilet in transition when I got there. Of course, by the time I rolled up to the dismount line, the gas was gone. My dad and Trevor took some pictures as I got off the bike, I waved at them, and slapped Professor Limon, who works in my department, a high five as I went back into transition. Made the bike in 5:55, again slightly faster than expected. I was pleased.
T2 – Bike to Run – 8:45
Now that I was familiar with the layout of the transition, I found my way much easier. Of course, I was also a little more tired. So this time, I just walked it. Sat down, put on my black shirt. Took my time putting my stuff away. I think the volunteers in there were a bit confused, since this kid started laying out my gear for me. I was like “Thanks, but I got it.” He helped me out anyway, which was nice. I had a Vitamin water, took two more Lipodrene, a couple Advil, a gel and a salt tabs, and headed out for the run. I was right at 7:30 when I got onto the course. Breaking 13 hours was definitely an attainable goal.
Showing posts with label salt tabs. Show all posts
Showing posts with label salt tabs. Show all posts
Sunday, November 15, 2009
Wednesday, September 30, 2009
T87 - The Difference Between 90 and 100 is a lot more than 10 Miles - Bike/Run Brick
Gainesville
After four days off and a skipped fast on Yom Kippur (figured it wasn't a good idea to not eat the entire day before an important training ride. One year. I think God will understand) I felt ready to rock and roll for my first 100-mile bike ride. Ever. The weather was perfect, sunny and warm, but not really hot, and my body felt good. I didn't sleep particularly well but other than that I felt well-prepared. And I needed a good ride to try and reverse the trend of bad workouts.
Bike - 5.5 Hours
2 Lipodrene
3 Advil
1 Salt Tab
I started out on this ride like gangbusters. Just flew down 2nd, then down Waldo, and hit the trailhead in under 7 milutes (a record). Then continued my speed down Hawthorne, hitting Nigbridge in 25 flat and getting to the end of the trail in 55:02. Remembering that this was taking me about 1:03 in the beginning, I felt this was a major stride. Just missed breaking 55 minutes, and averaged 19.9 on the first trip. I was a little worried abount nuking the village here, but in my experience you are generally just as tired at the end of a long ride like this whether you go hard the first 20 miles or pace it. So I went hard.
I took another salt tab and headed back up. I realized then that I had had a bit of a tailwind, and that may have accounted for my record trip. But whatever. I made it back up at 1:40, and my average speed was still 18.9, despite the wind. Here I took 2more Advil and another salt tab, and headed back down. I tought I'd have another great trip given the tailwind, but I noticed it had died down, and only made it to the halfway point at 2:40, meaning it was about 12 minutes slower than my first trip. I was losing speed fast.
On the way back on trip 2, I found myself gettng tired. Not my legs, or even my back so much, but just general fatigue. My back had been hurting from about the 1:15 mark, and despite flooding my body with Advil, I found myself having to take brief, 30-second breaks about every half hour if I was not stopping already. I'm not sure how this is going to work raceday, but it's one of those things that I get mentally fatigued and start going like 15 for a while. Then I'll stop and be able to hit 20 again. Anyway, this last trip I kept slowing down, and having to tell myself "You're better than this" repeatedly to get my speed back up. At the 3:30 mark I took a short break, and felt like taking a nap. It was then I realized I had 2 more hours left. Well, nobody said this was gonna be easy.
Turned around to make my third trip, taking my last 2 Advil and another Lipodrene. I now didn't feel like I needed to take a nap, but getting over 19 was tough. It didn't help that like an idiot I cruised right by the only water fountain for about 20 miles, leaving me with about a bottles worth for that entire stretch. So I think dehyydration my have played a part here too.
I had nothing left on any sort of incline, and was only able to hit 20-22 on declines. I think I averaged about 17 on this last trip, which isn't terrible, but is slower than I want to do. And it was one of those rides where I reeally felt done about an hour and 15 minutes before it was over. But, you perservere. I think that's what the Ironman is about, just keeping it moving when you feel like you're done. And I realized today how hard that is really going to be.
The 90 mile rides had been challenging, but not exhausting. This one had me wanting to stop 2 hours before it was over, which is a big mental obstacle. I talked to Trevor via IM about it last night, and he said I probably need to do at least 2 more to be ready for the big race. I am going to Panama City next Tuesday to do the course, then I think there's a Gainesville Century ride the next weekend. Much as I'm dreading it, I know it's something I have to do to have a good Ironman. Such is life.
I ended up back home at 5:29, having done 98.9 miles. So no, not quite a century, and yes, another mile wouldn't have killed me. But there's plenty of time for that. If you do the math, I averaged just under 18, which had been my goal. So I came just short of my goals today, but had some bright spots. Not a bad first century (almost) ride, but I'm definitely looking to improve on the next ones.
The ride also left my perennium incredibly sore, to the point I couldn't really sit down. Later in the evening I looked at it in the mirror and found I had gotten my first ever hemhorroid. Thanks Ironman! I don't see this hindering training much, but it does make me feel old. But really, after that much time on a bike, I figure it's more like a battle scar. I'm sure that's what fat-ass bus drivers say too. Anyway, hopefully it doesn't hinder training, but I'll keep you posted. The forearm, however, is fine now. Full aero a lot of the ride.
Run - 20 minutes (treadmill)
I got home and had my last gel (I'd done gels every 45 on the bike, with Cliff Bars at 2:15 and 3:50 or so. Still felt fatigued, so I may need to bring more food on my next century ride). Went upstairs, had a Powerade, answered a couple of texts, and went down to the gym at Jefferson. I put the treadmill on 6.2, faster than I usually do for post-ride runs, and it actually felt pretty good. I mean, I kept looking at the time, but the speed felt comfortable. Now, am I going to be able to keep that up for 26 miles? Hell the fuck no, I won't. But the fact that this wasn't completely laborious gave me a little glimmer of pride after an otherwise-difficult workout. That's it for Week 6. 5 weeks of training to go in 39 days. I'm staying in Gainesville until the Miami Beach Half Marathon to just train hard and get myself ready. Home stretch, and it will pay off.
After four days off and a skipped fast on Yom Kippur (figured it wasn't a good idea to not eat the entire day before an important training ride. One year. I think God will understand) I felt ready to rock and roll for my first 100-mile bike ride. Ever. The weather was perfect, sunny and warm, but not really hot, and my body felt good. I didn't sleep particularly well but other than that I felt well-prepared. And I needed a good ride to try and reverse the trend of bad workouts.
Bike - 5.5 Hours
2 Lipodrene
3 Advil
1 Salt Tab
I started out on this ride like gangbusters. Just flew down 2nd, then down Waldo, and hit the trailhead in under 7 milutes (a record). Then continued my speed down Hawthorne, hitting Nigbridge in 25 flat and getting to the end of the trail in 55:02. Remembering that this was taking me about 1:03 in the beginning, I felt this was a major stride. Just missed breaking 55 minutes, and averaged 19.9 on the first trip. I was a little worried abount nuking the village here, but in my experience you are generally just as tired at the end of a long ride like this whether you go hard the first 20 miles or pace it. So I went hard.
I took another salt tab and headed back up. I realized then that I had had a bit of a tailwind, and that may have accounted for my record trip. But whatever. I made it back up at 1:40, and my average speed was still 18.9, despite the wind. Here I took 2more Advil and another salt tab, and headed back down. I tought I'd have another great trip given the tailwind, but I noticed it had died down, and only made it to the halfway point at 2:40, meaning it was about 12 minutes slower than my first trip. I was losing speed fast.
On the way back on trip 2, I found myself gettng tired. Not my legs, or even my back so much, but just general fatigue. My back had been hurting from about the 1:15 mark, and despite flooding my body with Advil, I found myself having to take brief, 30-second breaks about every half hour if I was not stopping already. I'm not sure how this is going to work raceday, but it's one of those things that I get mentally fatigued and start going like 15 for a while. Then I'll stop and be able to hit 20 again. Anyway, this last trip I kept slowing down, and having to tell myself "You're better than this" repeatedly to get my speed back up. At the 3:30 mark I took a short break, and felt like taking a nap. It was then I realized I had 2 more hours left. Well, nobody said this was gonna be easy.
Turned around to make my third trip, taking my last 2 Advil and another Lipodrene. I now didn't feel like I needed to take a nap, but getting over 19 was tough. It didn't help that like an idiot I cruised right by the only water fountain for about 20 miles, leaving me with about a bottles worth for that entire stretch. So I think dehyydration my have played a part here too.
I had nothing left on any sort of incline, and was only able to hit 20-22 on declines. I think I averaged about 17 on this last trip, which isn't terrible, but is slower than I want to do. And it was one of those rides where I reeally felt done about an hour and 15 minutes before it was over. But, you perservere. I think that's what the Ironman is about, just keeping it moving when you feel like you're done. And I realized today how hard that is really going to be.
The 90 mile rides had been challenging, but not exhausting. This one had me wanting to stop 2 hours before it was over, which is a big mental obstacle. I talked to Trevor via IM about it last night, and he said I probably need to do at least 2 more to be ready for the big race. I am going to Panama City next Tuesday to do the course, then I think there's a Gainesville Century ride the next weekend. Much as I'm dreading it, I know it's something I have to do to have a good Ironman. Such is life.
I ended up back home at 5:29, having done 98.9 miles. So no, not quite a century, and yes, another mile wouldn't have killed me. But there's plenty of time for that. If you do the math, I averaged just under 18, which had been my goal. So I came just short of my goals today, but had some bright spots. Not a bad first century (almost) ride, but I'm definitely looking to improve on the next ones.
The ride also left my perennium incredibly sore, to the point I couldn't really sit down. Later in the evening I looked at it in the mirror and found I had gotten my first ever hemhorroid. Thanks Ironman! I don't see this hindering training much, but it does make me feel old. But really, after that much time on a bike, I figure it's more like a battle scar. I'm sure that's what fat-ass bus drivers say too. Anyway, hopefully it doesn't hinder training, but I'll keep you posted. The forearm, however, is fine now. Full aero a lot of the ride.
Run - 20 minutes (treadmill)
I got home and had my last gel (I'd done gels every 45 on the bike, with Cliff Bars at 2:15 and 3:50 or so. Still felt fatigued, so I may need to bring more food on my next century ride). Went upstairs, had a Powerade, answered a couple of texts, and went down to the gym at Jefferson. I put the treadmill on 6.2, faster than I usually do for post-ride runs, and it actually felt pretty good. I mean, I kept looking at the time, but the speed felt comfortable. Now, am I going to be able to keep that up for 26 miles? Hell the fuck no, I won't. But the fact that this wasn't completely laborious gave me a little glimmer of pride after an otherwise-difficult workout. That's it for Week 6. 5 weeks of training to go in 39 days. I'm staying in Gainesville until the Miami Beach Half Marathon to just train hard and get myself ready. Home stretch, and it will pay off.
Monday, September 28, 2009
T86 - Long Effort, then Some Rest - Run
Gainesville
No, I have not been neglecting the training blog. I just have a lot of extra days in my training schedule before the Ironman, and given my recent run of shitty workouts and my right forearm still missing some skin, I thought this would be a good time to use a bunch of them. Also didn't hurt I had the opportunity to go to the UM-Virginia Tech game in Blacksburg, which is a 10 hour drive from here. And I wasn't about to do my longest run ever on some strange course in the middle of nowhere where it was cold and they had hills. So I opted to do my long run Thursday before I left, and save the long bike for the day after Yom Kippur.
Run - 3 Hours
2 Lipodrene
1 Salt Tab
I know at some point I'm going to have to do a long run without the iPod, but today was not to be that day. I even made a new playlist called "Final Ironman Training Mix" that basically combines all the songs I don't skip on my other playlists. At any rate, I ran the campus loop in just over an hour. It was hot, but it was nice to see that even though I was feeling a little sub-par, the heat is still a source of energy, rather than kicking my ass as it had early on in training. First loop, went well, although I chopped steps up the hill. I still felt strong through most of it. I wasn't bounding, but again I realized this was going to be at least 18 miles, so I needed to pace myself.
Then I started the first of 3 and a half down-and-backs to the stadium. Some might think this gets a bit monotonous, but I vastly prefer it to being far away from an aid station, and it breaks the run up nicely. The first one I flew, getting it done in about 28 minutes. This was a faster pace than I was running on the loop, which I found encouraging. Although there are also no hills, which may have played a part. I got back to the Saturn aid station the second time, took another salt tab and another Lipodrene, downed some Gatorade and hit round 2.
My stomach was starting to hurt from all the gels and sugar in the sports drinks, but it went away within about a mile of each lap. I also think this is something I'm going to have to get used to, as I feel like a 12-hour day whose dies consists of only Cliff Bars, Gels, Powerade and Water may lead to some stomach discomfort. At any rate, lap 2 went a little slower, but I still felt like I could run more. I was taking my gels every 45 minutes, and wasn't lacking for energy.
Took my 3rd salt tab here. By round 3, my legs were starting to tire. I realized that this was a much shorter run than the Ironman run (I would have been at about the halfway point here) and I hadn't even biked. But I also realized that the race will be a different mental condition too. I still felt as if I could run, and really only got tired when I stopped. By iPod froze just before round 3 too, which I didn't even notice. Like I got pissed when it froze (2 hours seems to be all it can do without fucking up) but the last 5 miles went by fine without it. This was also encouraging, since I can't use it in the race.
At the end, my legs were tired, I was tired, but I wasn't flat out done. Partly because I started the run at 4, so by the time I hit about 2 hours the sun was going down and it had cooled off (also not unlike race day) but also because I paced myself. By my calculations I did about 18 miles in 3 hours, which is the pace I want to run. God knows if I'll do that race day (doubtful) but I was happy with the effort on this run. I didn't exactly crush it, but it didn't crush me either. I wasn't exactly up for more at the end, but I didn't collapse in a heap either.
After this run, I took 4 days off. I'm sitting here Monday and I feel basically 100%. So the 5.5 hour bike ride tomorrow should be a good test. The arm is healed up for the most part, and I'm ready to go for a solid final month.
No, I have not been neglecting the training blog. I just have a lot of extra days in my training schedule before the Ironman, and given my recent run of shitty workouts and my right forearm still missing some skin, I thought this would be a good time to use a bunch of them. Also didn't hurt I had the opportunity to go to the UM-Virginia Tech game in Blacksburg, which is a 10 hour drive from here. And I wasn't about to do my longest run ever on some strange course in the middle of nowhere where it was cold and they had hills. So I opted to do my long run Thursday before I left, and save the long bike for the day after Yom Kippur.
Run - 3 Hours
2 Lipodrene
1 Salt Tab
I know at some point I'm going to have to do a long run without the iPod, but today was not to be that day. I even made a new playlist called "Final Ironman Training Mix" that basically combines all the songs I don't skip on my other playlists. At any rate, I ran the campus loop in just over an hour. It was hot, but it was nice to see that even though I was feeling a little sub-par, the heat is still a source of energy, rather than kicking my ass as it had early on in training. First loop, went well, although I chopped steps up the hill. I still felt strong through most of it. I wasn't bounding, but again I realized this was going to be at least 18 miles, so I needed to pace myself.
Then I started the first of 3 and a half down-and-backs to the stadium. Some might think this gets a bit monotonous, but I vastly prefer it to being far away from an aid station, and it breaks the run up nicely. The first one I flew, getting it done in about 28 minutes. This was a faster pace than I was running on the loop, which I found encouraging. Although there are also no hills, which may have played a part. I got back to the Saturn aid station the second time, took another salt tab and another Lipodrene, downed some Gatorade and hit round 2.
My stomach was starting to hurt from all the gels and sugar in the sports drinks, but it went away within about a mile of each lap. I also think this is something I'm going to have to get used to, as I feel like a 12-hour day whose dies consists of only Cliff Bars, Gels, Powerade and Water may lead to some stomach discomfort. At any rate, lap 2 went a little slower, but I still felt like I could run more. I was taking my gels every 45 minutes, and wasn't lacking for energy.
Took my 3rd salt tab here. By round 3, my legs were starting to tire. I realized that this was a much shorter run than the Ironman run (I would have been at about the halfway point here) and I hadn't even biked. But I also realized that the race will be a different mental condition too. I still felt as if I could run, and really only got tired when I stopped. By iPod froze just before round 3 too, which I didn't even notice. Like I got pissed when it froze (2 hours seems to be all it can do without fucking up) but the last 5 miles went by fine without it. This was also encouraging, since I can't use it in the race.
At the end, my legs were tired, I was tired, but I wasn't flat out done. Partly because I started the run at 4, so by the time I hit about 2 hours the sun was going down and it had cooled off (also not unlike race day) but also because I paced myself. By my calculations I did about 18 miles in 3 hours, which is the pace I want to run. God knows if I'll do that race day (doubtful) but I was happy with the effort on this run. I didn't exactly crush it, but it didn't crush me either. I wasn't exactly up for more at the end, but I didn't collapse in a heap either.
After this run, I took 4 days off. I'm sitting here Monday and I feel basically 100%. So the 5.5 hour bike ride tomorrow should be a good test. The arm is healed up for the most part, and I'm ready to go for a solid final month.
Saturday, September 19, 2009
T81 - CRASH - Bike/Run Brick
Gainesville
I'm not liking these shorter days. I woke up at about noon on Tuesday and realized that in order to get in this 5 hour bike ride before it got dark, I had to leave by 2. Which was cool. Gave me a chance to watch Maury before I left. But still, I would have liked another hour or so to get mentally prepared.
Bike - 5 Hours
2 Lipodrene
3 Advil
1 Salt Tab
Today was to be a ride that went almost 3 times down Hawthorne and back. I am very encouraged by the fact that every time I do this trail, I am setting a new record in the time it takes me to get to the end. Today it was 56:10 for the first trip down, averaging almost 19. And I wasn't even that tired. I was low on gels, so I took a gel at 45 minutes and 90 minutes, then a bar at 2:15, which I think worked well. I seem to lose about .2 of a mile per hour off my average each trip, which I'm not thrilled about but I figure it's better to go hard that first 2 hours, because I think I'd end up doing 18 or so either way by the last trip down. Point is, I had a record first trip today and that was good. Took a salt tab at the turn around, then another 2 Advil at the end of trip 1.
Trip 2 also went nicely. Made it down in under an hour still, would have been 58 if you factored in the extra time from my house to the trailhead. Took a 3rd Lipodrene at the 2:30 mark, figuring that was about all the booster I'd need for the remainder of the ride. Finished the second trip at about 3:40, which I felt was a pretty solid time for 71 miles. Turned around for trip 3 and popped my last 2 Advil and a salt tab. Gels were working well. Body was feeling ok. my low back went in and out of pain, which I'll chalk up to Advil wearing off and kicking in. My shoulders also started to feel a little sore from all the time in Aero.
Anyway, I turned it around at the 4:17 mark, and wouldn't you know it it started to rain. Which I'm usually ok with, save for the filth it adds to my bike. Well I was trying to push the fast spots so I could end up averaging over 18 (my goal was 18 average, 90 miles for the ride)and this may not have been the best idea. I hit the final big curve (marked by a sign that reads "Big Curve") at about 22-23, and began to apply my brakes where I usually do. Unfortunately I seem to have forgotten that brakes do not work as well in the rain as they do when it's dry. Next thing I know I'm skidding around the curve at about 18, slamming my right side into the ground, and watching my bike fly over my head. I just said there thinking "Fuck, this hurts," and looking at my various new body parts that lacked skin. My right forearm got the worst of it, pretty much skinning the entire thing from my elbow half way down.
I did make a point to keep my head up to avoid another concussion. So I got up pretty quickly, dusted myself off, and re-did the chain to get ready to move. Then I noticed my handlebars were pretty much at a 45 degree angle to the frame. Yeah, definitely fucked my shit up. I bent them back to about a 10 degree angle, and biked the final 4 miles home like that. Which put a lot of stress on my left shoulder, which was already sore since it never leaves the handlebars. Sadly, I was not able to get into aero for any of the last part of the ride, and ended up averaging 18 and doing 91 miles in just over 5 hours. Would have been 18.1 or 18.2, but the last 4 miles were a lot slower than I would have liked. A lopsided, fucked up bike doesn't help. I got home covered in filth and blood, leaving a nice blood stain on my door, and necessitating a shower before I hit the treadmill.
Run - 30 minutes (treadmill)
I showered off, had my last gel, and hit the treadmill. The exposed flesh burned like a motherfucker in the shower, and I knew the sweat wasn't going to be any better. So I put a wristband over as much of my raw right forearm as I could, and hit the Jefferson 2nd Treadmill (thought some of the sorority girls down there might have been a little grossed out by a giant bleeding arm running next to them too). After the 91 mile ride, I felt a speed of 6 would suffice for today. And it was hard. Not brutally hard, but it was definitely a strain to keep that speed up for the whole half hour. I did it. Didn't like it, but I did it. I seriously hope I can at least start at this speed for a while during the Ironman. I know I'm not setting any records in my marathon, but I'd like to finish in a respectable time.
I'm relatively certain I'm not injured from the crash, and it wouldn't be a training cycle without at least one accident. Hopefully this is the only one, but you never know. Maybe the fatigue had something to do with it. but for now, I'm going to blame it on the rain.
I'm not liking these shorter days. I woke up at about noon on Tuesday and realized that in order to get in this 5 hour bike ride before it got dark, I had to leave by 2. Which was cool. Gave me a chance to watch Maury before I left. But still, I would have liked another hour or so to get mentally prepared.
Bike - 5 Hours
2 Lipodrene
3 Advil
1 Salt Tab
Today was to be a ride that went almost 3 times down Hawthorne and back. I am very encouraged by the fact that every time I do this trail, I am setting a new record in the time it takes me to get to the end. Today it was 56:10 for the first trip down, averaging almost 19. And I wasn't even that tired. I was low on gels, so I took a gel at 45 minutes and 90 minutes, then a bar at 2:15, which I think worked well. I seem to lose about .2 of a mile per hour off my average each trip, which I'm not thrilled about but I figure it's better to go hard that first 2 hours, because I think I'd end up doing 18 or so either way by the last trip down. Point is, I had a record first trip today and that was good. Took a salt tab at the turn around, then another 2 Advil at the end of trip 1.
Trip 2 also went nicely. Made it down in under an hour still, would have been 58 if you factored in the extra time from my house to the trailhead. Took a 3rd Lipodrene at the 2:30 mark, figuring that was about all the booster I'd need for the remainder of the ride. Finished the second trip at about 3:40, which I felt was a pretty solid time for 71 miles. Turned around for trip 3 and popped my last 2 Advil and a salt tab. Gels were working well. Body was feeling ok. my low back went in and out of pain, which I'll chalk up to Advil wearing off and kicking in. My shoulders also started to feel a little sore from all the time in Aero.
Anyway, I turned it around at the 4:17 mark, and wouldn't you know it it started to rain. Which I'm usually ok with, save for the filth it adds to my bike. Well I was trying to push the fast spots so I could end up averaging over 18 (my goal was 18 average, 90 miles for the ride)and this may not have been the best idea. I hit the final big curve (marked by a sign that reads "Big Curve") at about 22-23, and began to apply my brakes where I usually do. Unfortunately I seem to have forgotten that brakes do not work as well in the rain as they do when it's dry. Next thing I know I'm skidding around the curve at about 18, slamming my right side into the ground, and watching my bike fly over my head. I just said there thinking "Fuck, this hurts," and looking at my various new body parts that lacked skin. My right forearm got the worst of it, pretty much skinning the entire thing from my elbow half way down.
I did make a point to keep my head up to avoid another concussion. So I got up pretty quickly, dusted myself off, and re-did the chain to get ready to move. Then I noticed my handlebars were pretty much at a 45 degree angle to the frame. Yeah, definitely fucked my shit up. I bent them back to about a 10 degree angle, and biked the final 4 miles home like that. Which put a lot of stress on my left shoulder, which was already sore since it never leaves the handlebars. Sadly, I was not able to get into aero for any of the last part of the ride, and ended up averaging 18 and doing 91 miles in just over 5 hours. Would have been 18.1 or 18.2, but the last 4 miles were a lot slower than I would have liked. A lopsided, fucked up bike doesn't help. I got home covered in filth and blood, leaving a nice blood stain on my door, and necessitating a shower before I hit the treadmill.
Run - 30 minutes (treadmill)
I showered off, had my last gel, and hit the treadmill. The exposed flesh burned like a motherfucker in the shower, and I knew the sweat wasn't going to be any better. So I put a wristband over as much of my raw right forearm as I could, and hit the Jefferson 2nd Treadmill (thought some of the sorority girls down there might have been a little grossed out by a giant bleeding arm running next to them too). After the 91 mile ride, I felt a speed of 6 would suffice for today. And it was hard. Not brutally hard, but it was definitely a strain to keep that speed up for the whole half hour. I did it. Didn't like it, but I did it. I seriously hope I can at least start at this speed for a while during the Ironman. I know I'm not setting any records in my marathon, but I'd like to finish in a respectable time.
I'm relatively certain I'm not injured from the crash, and it wouldn't be a training cycle without at least one accident. Hopefully this is the only one, but you never know. Maybe the fatigue had something to do with it. but for now, I'm going to blame it on the rain.
Monday, September 7, 2009
T76 - Putting the "Labor" in "Labor Day"- Bike/Run Brick
Gainesville
It was Labor Day. And I figured what better way to spend Labor Day than working out for 5+ hours. But today wasn't so much a workout as a true training day. Like everything I did today was direct preparation for the Ironman. And it felt good.
Bike - 4.5 Hours
2 Lipodrene
3 Advil
1 Salt Tab
I went into the longest bike ride I'd ever done not dreading it, but wanting to do well. The goal was to average 18, which I'd struggled to do on shorter rides early in training, but figured was a reasonable goal for today. And lacking any originality when it comes to bike rides, I opted for 2+ laps of Hawthorne as my course.
The first trip down and back went well, making it to the end in 57:10 (a new record, I think) and back to the trailhead at 1:47. Meaning I took about as long to get back as I did to get down since the trailhead is 7 minutes from my house. My low back was starting to hurt at 1:30, even with having taken the Advil, which I do not find encouraging. But knowing I only had 3 more Advil for 3 more hours, I thought maybe it would be a good idea to hold off. I thought it might, but that did not stop me from taking the last three at this turnaround.
It took about half an hour to work, but it made me feel a lot better. Though on the second trip I found it difficult to keep my speed at 21 or so as I had the first time, I was still encouraged that I was hitting 21 to 23 in a lot of spots on the way back. I made it to the end of the train for the second time at 2:44., still under and hour, but considerably slower. I took my next two Lipodrene at this point and another salt tab. Filled my bottles as well, but I went through them both before I even got all the way back, and had to fill up agian right before the final incline. I ended up going up the final big hill in the hammock at sub-10, as I knew my legs were shot.
I've kind of decided to play to my strengths on these long bikes. I know I can fly through straightaways, and I am going to use them to make up times I am going to lose on inclines. For some reason I feel like if I fight through the inclines, my legs are going to be shot and my flat times will suffer. Plus, I don't want to shoot my legs out when I have to go 112 miles then run a marathon. It was this philosophy that led me to ride down to the Alachua Lake Lookout on my third trip down instead of going to the hammock. I hadn't been to the lookout since like my 3rd or 4th ride ever when I lacked the coordination to make the turn onto the long trail. At any rate, I did that, went up the less-steep half of the hill, turned around at the top and headed back. I ended up getting back to Jefferson at about 4:20, having gone just under 80 miles. I had wanted to do a full 80, so I biked up to 12th and turned around in the roundabout, making it home at just over 81 miles in 4:25. Yes, I cheated myself out of 5 minutes, but I did end up averaging about 18.3. So I felt good.
I also felt like, ok, if you put a gun to my head and said "Do Hawthorne and Back one more time" I could have. that distance would have been just over the Ironman course. Not so sure about running a marathon after, but in 2 months I'll be there.
I do think I kind of underestimated myself today, though, and that's why I got back early. I didn't think I'd go as fast at the start, and also figured my last trip down would be much worse. So I'll try and set my goals a little higher next time, as at the very worst it will lead to my not cutting myself short.
Nutrition wise, I took a gel every 45, as prescribed, and opted for the Cliff Bar at 2:10. A little early, but I was fucking starving by that point. I think 1 cliff bar was enough for a ride like this, and by the beginning of the last lap my stomach felt like shit. I seriously wanted to vomit about an hour after taking Lipodrene 3 and 4. But, you know, a lot of things are going to hurt on race day. I'll just add my stomach to the list.
Run - 30 Minutes (Treadmill)
I had some Powerade and headed down to the treadmills here at the gym at Jefferson 2nd. I have decided that for my brick runs for the next few weeks, I am going to start utilizing the treadmill to give myself a faster muscle memory when it comes to strides. I know had I run on the road I would have just chopped it out for 30 minutes because I was so sore, but the hope here is to train my legs to go at 6 mph after a long ride so I can go at that pace at the Ironman. At least to start out. My last 3 bricked runs have all sucked, so I needed to figure out how to make those better.
Treadmills are easy, as was this run. I just trotted along watching the Cincinnati-Rutgers game, and enjoying the AC and bevvy of ethnic looking girls who came in after I started. Ended up going 3 miles in 30 minutes, a pace I hope I can keep on race day.
All in all, a tough training day to be sure. But I have at least 3 more like this, plus the race. The feeling of exhaustion is good, but I may actually be able to get to bed early tonight.
It was Labor Day. And I figured what better way to spend Labor Day than working out for 5+ hours. But today wasn't so much a workout as a true training day. Like everything I did today was direct preparation for the Ironman. And it felt good.
Bike - 4.5 Hours
2 Lipodrene
3 Advil
1 Salt Tab
I went into the longest bike ride I'd ever done not dreading it, but wanting to do well. The goal was to average 18, which I'd struggled to do on shorter rides early in training, but figured was a reasonable goal for today. And lacking any originality when it comes to bike rides, I opted for 2+ laps of Hawthorne as my course.
The first trip down and back went well, making it to the end in 57:10 (a new record, I think) and back to the trailhead at 1:47. Meaning I took about as long to get back as I did to get down since the trailhead is 7 minutes from my house. My low back was starting to hurt at 1:30, even with having taken the Advil, which I do not find encouraging. But knowing I only had 3 more Advil for 3 more hours, I thought maybe it would be a good idea to hold off. I thought it might, but that did not stop me from taking the last three at this turnaround.
It took about half an hour to work, but it made me feel a lot better. Though on the second trip I found it difficult to keep my speed at 21 or so as I had the first time, I was still encouraged that I was hitting 21 to 23 in a lot of spots on the way back. I made it to the end of the train for the second time at 2:44., still under and hour, but considerably slower. I took my next two Lipodrene at this point and another salt tab. Filled my bottles as well, but I went through them both before I even got all the way back, and had to fill up agian right before the final incline. I ended up going up the final big hill in the hammock at sub-10, as I knew my legs were shot.
I've kind of decided to play to my strengths on these long bikes. I know I can fly through straightaways, and I am going to use them to make up times I am going to lose on inclines. For some reason I feel like if I fight through the inclines, my legs are going to be shot and my flat times will suffer. Plus, I don't want to shoot my legs out when I have to go 112 miles then run a marathon. It was this philosophy that led me to ride down to the Alachua Lake Lookout on my third trip down instead of going to the hammock. I hadn't been to the lookout since like my 3rd or 4th ride ever when I lacked the coordination to make the turn onto the long trail. At any rate, I did that, went up the less-steep half of the hill, turned around at the top and headed back. I ended up getting back to Jefferson at about 4:20, having gone just under 80 miles. I had wanted to do a full 80, so I biked up to 12th and turned around in the roundabout, making it home at just over 81 miles in 4:25. Yes, I cheated myself out of 5 minutes, but I did end up averaging about 18.3. So I felt good.
I also felt like, ok, if you put a gun to my head and said "Do Hawthorne and Back one more time" I could have. that distance would have been just over the Ironman course. Not so sure about running a marathon after, but in 2 months I'll be there.
I do think I kind of underestimated myself today, though, and that's why I got back early. I didn't think I'd go as fast at the start, and also figured my last trip down would be much worse. So I'll try and set my goals a little higher next time, as at the very worst it will lead to my not cutting myself short.
Nutrition wise, I took a gel every 45, as prescribed, and opted for the Cliff Bar at 2:10. A little early, but I was fucking starving by that point. I think 1 cliff bar was enough for a ride like this, and by the beginning of the last lap my stomach felt like shit. I seriously wanted to vomit about an hour after taking Lipodrene 3 and 4. But, you know, a lot of things are going to hurt on race day. I'll just add my stomach to the list.
Run - 30 Minutes (Treadmill)
I had some Powerade and headed down to the treadmills here at the gym at Jefferson 2nd. I have decided that for my brick runs for the next few weeks, I am going to start utilizing the treadmill to give myself a faster muscle memory when it comes to strides. I know had I run on the road I would have just chopped it out for 30 minutes because I was so sore, but the hope here is to train my legs to go at 6 mph after a long ride so I can go at that pace at the Ironman. At least to start out. My last 3 bricked runs have all sucked, so I needed to figure out how to make those better.
Treadmills are easy, as was this run. I just trotted along watching the Cincinnati-Rutgers game, and enjoying the AC and bevvy of ethnic looking girls who came in after I started. Ended up going 3 miles in 30 minutes, a pace I hope I can keep on race day.
All in all, a tough training day to be sure. But I have at least 3 more like this, plus the race. The feeling of exhaustion is good, but I may actually be able to get to bed early tonight.
Subscribe to:
Posts (Atom)