Gainesville
Today is he one year anniversary of my bike crash at the Pirates Cove Triathlon in Tampa, an accident that gave me a massive black eye, fractured my cheekbone, and caused me to lose a good deal of memory of about a week of my life due to a mild concussion. But it was also the incident that turned my grad school experience around, for a lot of reasons. Kinda like when Jimmy Thompson got hit with a baseball during a little league game in 6th grade and he went from nerd to stoner/player, such was my grad school black eye experience. No idea why, but black eyes are powerful things I guess. At any rate, I had a Percocet prescription left from the accident, that I often use when my knee is hurting on long runs. And I've never had a bad run on it. And today was no different.
I was a bit concerned that the run might not go so well, since I drank for 10 hours yesterday between the Ed Hardy Pool Party and the Figure 8 Bus Races in Bronson. Then stayed up until 5 a.m. at the pool at Jefferson (great story, but sadly not training-related). But I figured I had a relatively short run today, so I should be ok.
Run - 90 Minutes
2 Lipodrene
1 Percocet (Last one, and not an easy refill)
I did a 10 minute warmup on the elliptical at the gym today, something I'm thinking I may start doing before every long run that isn't part of a brick. The weather was perfectly warm around 4:45 today as I set out with my brand new "Summer Run 2009 Playlist" on the iPod, consisting of a bunch of Trance from my new 4-CD set and 5 songs from Silversun Pickups. Basically, all my songs from this summer. Motivation was high, and the heat didn't bother me much at all, save for on the back stretch of 34th St, where there was no shade for about a mile. There are some days where the sun just beats you down, and others where it gives you energy. Today was an energy day, and it felt great. The prescription painkillers, probably part of why. All the fun of warm weather without the dehydration headache or overheating.
My knee felt fine for the most part, and again my motivation was high. Coming off that last, awful run and then 5 days of rest, my legs felt great and the last half hour I may have run harder than I did the first hour. The cloud cover may have contributed to this, and, as I said, the Percocet. Where can I find more of that shit to train with, seriously? Probably my second best run of the cycle so far. Anyway, getting into swim-intensive week on Monday. Base 2 begins. So far, so good.
Showing posts with label warmups. Show all posts
Showing posts with label warmups. Show all posts
Sunday, July 26, 2009
Friday, July 3, 2009
T26 - Hit the Groun Biking - Bike/Swim
Sacramento
Going on about an hour and a half of sleep, I got to my dad's house in Sac around 1. I was informed that we were going to a baseball game at 6:30, and that my niece Emily was especially excited that I was going. Well, much as I hate little kids, Emily is the one on Earth I actually like, and I didn't want to disappoint her. So, I sacked up and took my Dad's bike out on the American River trail.
Bike: 120 Minutes
2 Lipodrene
Dads are funny sometimes. I asked my dad to use his bike, which is actually nicer than mine with Ultegra componentry and a lighter frame (carbon or aluminum or whatever the ligher one is that mine is not). It also has three rings, but fuck it, I'm not using it for a race. Anywhay, I had to pump up the tires and in the process I managed to snap a valve off one of them. No problem, I change out the tube and put in a new one. But I can't figure out how to use my dad's pump and use a hand pump instead. I made the mistake of telling this to my dad, who then says "No, I'll show you, it's easy to use the pump," and proceeds to let all the air out of the front tire so he can re-pump it showing me how to use the bigger pump. In the process, he snaps the valve stem off this tube, theoreticaly forcing me to change the tire AGAIN. Fortunately, he opted to just switch it out with the front tire on my step-mom's bike, a wheel that cost something like $300, and take this one to the bike shop. It was nice.
My dad's bike rode a a lot faster than mine, and the shifting on that compontentry makes my bike feel like a Carmenghia going up a hill. But the 3-ring setup made going up hills in the big ring harder for some reason. Or maybe it was just the 2 hours of sleep. Because he did not have a computer on it (I believe I was the last person to use it LAST summer) I had no idea how fast I was going or how long I'd been out there. Also, this trail doesn't offer a lot of shade, so the ride was fairly warm at 2:30 in the afternoon. Not so tough without my shade, I guess. I also was not a fan of not being able to drop into aero at all, as that path has some great spots for it. The change of scenery on the ride was nice, and even though I got a little lost, I remembered a lot of the path from last year. Also, without the humidity I can make it on a little less water, which is nice.
Swim: wu: 500
main: 15 x 100, RPE 4-5, concentrate on smooth and efficient rather than
all-out speed
Had a couple of Gatorades and another Lipodrene and headed over to the outdoor pool at Rio Del Oro (that's River of Gold for you non-Spanish speakers) Raquet and Tennis club. Its a fun spot to find upper-middle class Sacramento Milfs, and their daughters home from college for the summer. Sadly, none were in the outdoor pool. It was also really cool to swim outdoors on a cloudless, 86 degree evening rather than indoors in Gainesville.
I liked the instructions on this training day, since it said to focus on being steady rather than all out. I'm all about steady, moderate effort. It's sort of the theme of my life.
Anyway, I skipped the warmup for the sake of time, which I definitely noticed on the first 4 or 5 100s. But the rest went solid and I cactually took less recovery time at the end between sets than I was at the beginning. I'm starting to think I need to consider warmups part of the workout more. But whatever. The swim went well, and I made it to the ballgame.
Going on about an hour and a half of sleep, I got to my dad's house in Sac around 1. I was informed that we were going to a baseball game at 6:30, and that my niece Emily was especially excited that I was going. Well, much as I hate little kids, Emily is the one on Earth I actually like, and I didn't want to disappoint her. So, I sacked up and took my Dad's bike out on the American River trail.
Bike: 120 Minutes
2 Lipodrene
Dads are funny sometimes. I asked my dad to use his bike, which is actually nicer than mine with Ultegra componentry and a lighter frame (carbon or aluminum or whatever the ligher one is that mine is not). It also has three rings, but fuck it, I'm not using it for a race. Anywhay, I had to pump up the tires and in the process I managed to snap a valve off one of them. No problem, I change out the tube and put in a new one. But I can't figure out how to use my dad's pump and use a hand pump instead. I made the mistake of telling this to my dad, who then says "No, I'll show you, it's easy to use the pump," and proceeds to let all the air out of the front tire so he can re-pump it showing me how to use the bigger pump. In the process, he snaps the valve stem off this tube, theoreticaly forcing me to change the tire AGAIN. Fortunately, he opted to just switch it out with the front tire on my step-mom's bike, a wheel that cost something like $300, and take this one to the bike shop. It was nice.
My dad's bike rode a a lot faster than mine, and the shifting on that compontentry makes my bike feel like a Carmenghia going up a hill. But the 3-ring setup made going up hills in the big ring harder for some reason. Or maybe it was just the 2 hours of sleep. Because he did not have a computer on it (I believe I was the last person to use it LAST summer) I had no idea how fast I was going or how long I'd been out there. Also, this trail doesn't offer a lot of shade, so the ride was fairly warm at 2:30 in the afternoon. Not so tough without my shade, I guess. I also was not a fan of not being able to drop into aero at all, as that path has some great spots for it. The change of scenery on the ride was nice, and even though I got a little lost, I remembered a lot of the path from last year. Also, without the humidity I can make it on a little less water, which is nice.
Swim: wu: 500
main: 15 x 100, RPE 4-5, concentrate on smooth and efficient rather than
all-out speed
Had a couple of Gatorades and another Lipodrene and headed over to the outdoor pool at Rio Del Oro (that's River of Gold for you non-Spanish speakers) Raquet and Tennis club. Its a fun spot to find upper-middle class Sacramento Milfs, and their daughters home from college for the summer. Sadly, none were in the outdoor pool. It was also really cool to swim outdoors on a cloudless, 86 degree evening rather than indoors in Gainesville.
I liked the instructions on this training day, since it said to focus on being steady rather than all out. I'm all about steady, moderate effort. It's sort of the theme of my life.
Anyway, I skipped the warmup for the sake of time, which I definitely noticed on the first 4 or 5 100s. But the rest went solid and I cactually took less recovery time at the end between sets than I was at the beginning. I'm starting to think I need to consider warmups part of the workout more. But whatever. The swim went well, and I made it to the ballgame.
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