Gainesville
Swim: speed day
wu: 250 alternating each 50 swim and kick
main: 400, 4 x 100, 300, 3 x 100, 200, 2x100
long intervals are RPE 4, 100s are at RPE 7-8
2 Lipodrene
I was definitely not looking forward to today's workout, as in included 9 100 year sprints, which I do not enjoys. Something about doing 4 lengths as hard as you can is just not something I'm mentally equipped to do at this point. So earlier in the cycle, I had decided to take it easy on these. But today, I figured I may as well try doing them, since I can only get better if I keep trying.
The short sets went well, after the warmup. I was able to do those effectively. I did the first 50 yards of the first 100 at top speed, and then slowed down the last 50, but not going slow. I took this as a sign that I was getting better at these sprints, and did the rest of the 100s at a higher RPE. Maybe not the one suggested in training, but I certainly got my heat rate up and was going faster than I was on the longer sets. I think bit by bit my speed training in the pool is going to get better. As long as I keep at least going a little harder each time, by the end of the cycle, the sprints may become second nature. We shall see.
Tomorrow is my first long workout of Base 1, the first real phase of Ironman Training. It's gonna be a tough week since I'm going to California on Wedneday and have a wedding and a trip to Reno scheduled in there. I'm not sure this week will get done in 7 days, but this is why I give myself extra time.
Monday, June 29, 2009
Sunday, June 28, 2009
T23 - Drafting Strangers - Bike
Gainesville
So I had an odd last night. I went and met this girl over at her house, and my boy shows up about an hour later with a bunch of people. They all start drinking, as do I, we play a little Ring of Fire, and I got to bed around 5. Everyone else stays up, my host coming into bed, drunk and demanding, around 6 or 7 (or both, I was a little drunk and a lot tired) but everyone else stayed up drinking. All night. Without coke. I have no idea how people stay up drinking until 10 a.m. without drugs, but somehow they managed. 10 a.m. and both me and this girl get calls on our phones from my friend. We ignore it, and ten minutes later, he calls us again. I figured it must be something important, so she answers. Turns out the guy he was riding out to breakfast with crashed into a tree right in front of Haile Village (ah, memories...)and he needed a ride home. I was hungover, tired, and fucked out and still had to drag my ass out of bed at 10:15 to go get him. I demanded brunch at Sisters' as my incentive for going out there. I was the only one who ate, and I paid, but damn, I think those waffles gave me the energy I needed for the workout.
Bike: 90 Minutes
2 Lipodrene
Given the heat and my exhaustion from the night before, I figured this workout would be quite sub-par. The first half was not fantastic, aside from making it to nigbridge in 26 and 30, but the headwind slowed me down until I turned around. I have a gel, and start to head back.
Maybe 4 miles into the return trip I pass this guy who looked about 40, also on a sport bike. I'm going about 19 or 20, and all of a sudden I hear this voice behind me after I pass him. No idea what it said, but I look back and this fucker is right on my ass. Uh, excuse me bro, but why the fuck are you drafting behind me? I don't even fucking know you! What the fuck makes you think I wanna make your workout easier for you?! But, you know, I don't say things like that unless it involves someone putting mayonnaise on a sandwich or taking too long to make a burrito, so I just decided to try and go so fast he couldn't keep up. I took it up to about 23 and the fucker was still there. Kept it up at 23.5 and seriously started to fell some labored breathing. I really didn't want this old fuck to pass me. Fortunately after about 3 miles he could no longer keep up and I let up a little.
I thought this burst of speed would wear my legs out, but fortunately I found myself still able to have a pretty solid ride back, no slower than usual. What this showed me is that I can probably push my bike rides harder than I have been. I just need some stranger to come and draft for no reason. Maybe he did me a favor, who knows. Trevor told me what he did is actually perfectly acceptable among cyclists. Of course, so is pissing yourself on the bike. So we'll see how long it is before I"m doing either.
So I had an odd last night. I went and met this girl over at her house, and my boy shows up about an hour later with a bunch of people. They all start drinking, as do I, we play a little Ring of Fire, and I got to bed around 5. Everyone else stays up, my host coming into bed, drunk and demanding, around 6 or 7 (or both, I was a little drunk and a lot tired) but everyone else stayed up drinking. All night. Without coke. I have no idea how people stay up drinking until 10 a.m. without drugs, but somehow they managed. 10 a.m. and both me and this girl get calls on our phones from my friend. We ignore it, and ten minutes later, he calls us again. I figured it must be something important, so she answers. Turns out the guy he was riding out to breakfast with crashed into a tree right in front of Haile Village (ah, memories...)and he needed a ride home. I was hungover, tired, and fucked out and still had to drag my ass out of bed at 10:15 to go get him. I demanded brunch at Sisters' as my incentive for going out there. I was the only one who ate, and I paid, but damn, I think those waffles gave me the energy I needed for the workout.
Bike: 90 Minutes
2 Lipodrene
Given the heat and my exhaustion from the night before, I figured this workout would be quite sub-par. The first half was not fantastic, aside from making it to nigbridge in 26 and 30, but the headwind slowed me down until I turned around. I have a gel, and start to head back.
Maybe 4 miles into the return trip I pass this guy who looked about 40, also on a sport bike. I'm going about 19 or 20, and all of a sudden I hear this voice behind me after I pass him. No idea what it said, but I look back and this fucker is right on my ass. Uh, excuse me bro, but why the fuck are you drafting behind me? I don't even fucking know you! What the fuck makes you think I wanna make your workout easier for you?! But, you know, I don't say things like that unless it involves someone putting mayonnaise on a sandwich or taking too long to make a burrito, so I just decided to try and go so fast he couldn't keep up. I took it up to about 23 and the fucker was still there. Kept it up at 23.5 and seriously started to fell some labored breathing. I really didn't want this old fuck to pass me. Fortunately after about 3 miles he could no longer keep up and I let up a little.
I thought this burst of speed would wear my legs out, but fortunately I found myself still able to have a pretty solid ride back, no slower than usual. What this showed me is that I can probably push my bike rides harder than I have been. I just need some stranger to come and draft for no reason. Maybe he did me a favor, who knows. Trevor told me what he did is actually perfectly acceptable among cyclists. Of course, so is pissing yourself on the bike. So we'll see how long it is before I"m doing either.
T22 - The Ugly Club - Swim/Bike Brick (Stationary)
Gainesville
My schedule has been very weird lately. I tend to do work all day, maybe do some training, then stay up and do work until 2 a.m. Miami time aside. Waking up at 11, going to bed at 3. I'm not sure if this is a bad thing or not, as I've been very productive, but it leads to workouts like this one, with me heading out to GHFC at 10 p.m. And let me tell you, there are no good looking people at the gym on Saturday night late. I had the opportunity to walk around a little, and it was like being at Curves or something. I think all the people who are too fat to get dates, and too self conscious to workout with other people around go late night on Saturday. And me, of course, I'm just a weirdo.
Swim: warmup: 400 continuous. last 50 in each 100 is kick
main: 8 x 100 EBEH
2 Lipodrene
48 hours off and I hit the pool with a vengeance. I think I timed my ephedra just right, but I went pretty strong during the warmup. Each EBEH was also solid, as I was not dogging it at all on the "easy' laps. I also put out full effort on all 8 final laps. Nothing bad to say about the swim. I think time off just does me well.
Bike: 45 minutes (Stationary bike)
Yeah, this was another thing I did a little too much last cycle, doing the stationary bike instead of the trainer or going on the road. Again, the whole no motivation thing really hits the bike the hardest, especially when you can use the iPod and watch TV on the stationary. At any rate, it's recovery week and I hadn't used the stationary once yet, and I really didn't feel like setting up the trainer after I got home.
I changed over and walked by a couple of solid 4s engaged in deep conversation on my way upstairs at GHFC. This must have been the social highlight of their night. I put on the iPod and did 45 minutes on the stationary bike, which was not terribly challenging. It still makes you sweat a lot, though. I walked back downstairs to shower and the 4s were still talking, still not working out. Definitely their social highlight.
I'm going to try to keep the stationary bike workouts to a bare minimum this cycle, but if there was even an appropriate spot, this was it. That, and I was supposed to meet up with this girl after my workout, so unlike the rest of the people in there I had social plans that extended past a conversation on the staircase.
My schedule has been very weird lately. I tend to do work all day, maybe do some training, then stay up and do work until 2 a.m. Miami time aside. Waking up at 11, going to bed at 3. I'm not sure if this is a bad thing or not, as I've been very productive, but it leads to workouts like this one, with me heading out to GHFC at 10 p.m. And let me tell you, there are no good looking people at the gym on Saturday night late. I had the opportunity to walk around a little, and it was like being at Curves or something. I think all the people who are too fat to get dates, and too self conscious to workout with other people around go late night on Saturday. And me, of course, I'm just a weirdo.
Swim: warmup: 400 continuous. last 50 in each 100 is kick
main: 8 x 100 EBEH
2 Lipodrene
48 hours off and I hit the pool with a vengeance. I think I timed my ephedra just right, but I went pretty strong during the warmup. Each EBEH was also solid, as I was not dogging it at all on the "easy' laps. I also put out full effort on all 8 final laps. Nothing bad to say about the swim. I think time off just does me well.
Bike: 45 minutes (Stationary bike)
Yeah, this was another thing I did a little too much last cycle, doing the stationary bike instead of the trainer or going on the road. Again, the whole no motivation thing really hits the bike the hardest, especially when you can use the iPod and watch TV on the stationary. At any rate, it's recovery week and I hadn't used the stationary once yet, and I really didn't feel like setting up the trainer after I got home.
I changed over and walked by a couple of solid 4s engaged in deep conversation on my way upstairs at GHFC. This must have been the social highlight of their night. I put on the iPod and did 45 minutes on the stationary bike, which was not terribly challenging. It still makes you sweat a lot, though. I walked back downstairs to shower and the 4s were still talking, still not working out. Definitely their social highlight.
I'm going to try to keep the stationary bike workouts to a bare minimum this cycle, but if there was even an appropriate spot, this was it. That, and I was supposed to meet up with this girl after my workout, so unlike the rest of the people in there I had social plans that extended past a conversation on the staircase.
Saturday, June 27, 2009
T21 -Runing OCD - Run
Miami
Given the week's theme of hatred of children, I checked into the Clevelander in South Beach Wednesday night, a place that doesn't even allow guests under 21. Perfect. Even more perfect was the fact that I got to stay there free because I'm writing an article on them. At any rate, I took it pretty easy Wednesday night knowing I had a long run Thursday morning before a busy day of interviews, horse races, a hotel tour and a Marlins game. Only 2 of which actually happened, but whatever.
I woke up at 10 and walked over to Lee Ann Drugs on Washington and bought some Powerade for the run. I gave the bottles to the girl at the front desk at the Cleve, and she agreed to let me use the lobby as an aid station. Because I have realized I don't deal well with long courses where I"m not familiar with the distance, I decided to run from the Cleve on 10th down to South Pointe Park, turn around and run up to 15th where the boardwalk ends, and do that three times. I'd stop at the Cleve after each lap for a Powerade break, much like I do with my car on runs in Gainesville.
Run - 90 Minutes
2 Lipodrene
The sun was again brutally hot, even though it was barely 10:30 a.m. Fortunately, Miami Beach actualyl has a breeze, unlike Gainesville, so this made it somewhat more tolerable. I used the iPod, again, but for long runs I feel it's justified. Anyway, my first lap went well, though I opted to run on the sidewalk and boardwalk instead of the packed sand, as I thought it would offer more shade. It did.
And though the run was ok, I still felt a lot more labored because it was an unfamiliar course. I think when it comes to challenging running, I really can't think about distances and locations, and need to go on the same route every time, without change. I mean, by the third lap I felt comfortable, but I wasn't willing to deviate much from the course for whatever reason. It's sort of a running OCD. I have routes I know in Seattle, Sacramento, Miami and Gainesville, and will only run those in each city. I did the beach today because I felt I had no time to drive all the way to Coral Gables to do the UM loop. It made this run a lot harder, but I think the more I do it, the better it will go.
The clouds came out about half way through the second lap, making the run a lot more palatable. That daytime Miami summer sun might have made for a bit more of a challenge, but this is recovery week, right? Riiiight. I'm pretty sure the run was less than 90 minutes, as I did the first lap in 26 minutes. Even assuming I slowed up, I probably was only out there 85. I go over so much, though, I'm not concerned.
I was also glad to be taking a solid 48 hours off after this workout, allowing me to party a little bit Thursday night. The night turned out pretty interesting, but nothing training-related since I had no Friday workout planned.
Given the week's theme of hatred of children, I checked into the Clevelander in South Beach Wednesday night, a place that doesn't even allow guests under 21. Perfect. Even more perfect was the fact that I got to stay there free because I'm writing an article on them. At any rate, I took it pretty easy Wednesday night knowing I had a long run Thursday morning before a busy day of interviews, horse races, a hotel tour and a Marlins game. Only 2 of which actually happened, but whatever.
I woke up at 10 and walked over to Lee Ann Drugs on Washington and bought some Powerade for the run. I gave the bottles to the girl at the front desk at the Cleve, and she agreed to let me use the lobby as an aid station. Because I have realized I don't deal well with long courses where I"m not familiar with the distance, I decided to run from the Cleve on 10th down to South Pointe Park, turn around and run up to 15th where the boardwalk ends, and do that three times. I'd stop at the Cleve after each lap for a Powerade break, much like I do with my car on runs in Gainesville.
Run - 90 Minutes
2 Lipodrene
The sun was again brutally hot, even though it was barely 10:30 a.m. Fortunately, Miami Beach actualyl has a breeze, unlike Gainesville, so this made it somewhat more tolerable. I used the iPod, again, but for long runs I feel it's justified. Anyway, my first lap went well, though I opted to run on the sidewalk and boardwalk instead of the packed sand, as I thought it would offer more shade. It did.
And though the run was ok, I still felt a lot more labored because it was an unfamiliar course. I think when it comes to challenging running, I really can't think about distances and locations, and need to go on the same route every time, without change. I mean, by the third lap I felt comfortable, but I wasn't willing to deviate much from the course for whatever reason. It's sort of a running OCD. I have routes I know in Seattle, Sacramento, Miami and Gainesville, and will only run those in each city. I did the beach today because I felt I had no time to drive all the way to Coral Gables to do the UM loop. It made this run a lot harder, but I think the more I do it, the better it will go.
The clouds came out about half way through the second lap, making the run a lot more palatable. That daytime Miami summer sun might have made for a bit more of a challenge, but this is recovery week, right? Riiiight. I'm pretty sure the run was less than 90 minutes, as I did the first lap in 26 minutes. Even assuming I slowed up, I probably was only out there 85. I go over so much, though, I'm not concerned.
I was also glad to be taking a solid 48 hours off after this workout, allowing me to party a little bit Thursday night. The night turned out pretty interesting, but nothing training-related since I had no Friday workout planned.
T20 - MINI CANES!!! - Swim
Miami
Last summer I trained at the pool at the UM Wellness Center all summer. And a lot of days, the Mini Canes day camp would be there, infesting the pool with hundreds of little pests while I tried to swim my laps. I had conveniently forgotten this fact as I went to the Wellness Center to get in a short swim. I got in the locker room and the floor was strewn with little shoes and small towels. "MINI CANES!" I whispered to myself. This is much in the same tone that Jerry used to whisper "Newman!" on the old Seinfeld show. The Mini-Canes were my nemesis at the gym, but somehow I'd forgotten about them.
S: race-specific
wu: 4 x 75, last 25 in each is backstroke.
main: 3 x 400, 1 is RPE 3, 2 is RPE4, 3 is RPE 5
2 Lipodrene
Good thing the swim was short. The pool was shut down to 3 lanes because of the little brats, and their shouts reverberated off the walls of the indoor pool. And I'm sure the iodized water was ripe with urine with that many kids in the pool. Fucking awesome. Fortunately, the UM indoor pool is used about as much as the Metrorail, so despite there only being 3 lanes, I only had to share with one person.
It was not my best swim, but not terrible. I slowed a little on the middle laps of each set for some reason, but the workout was short and went well. I like the iodine pool there better than the chlorinated one at GHFC, but I'm not driving 6 hours to use it. I will, however, make a point of swimming here every time I'm in Miami. Even though it does cost me $10.
Last summer I trained at the pool at the UM Wellness Center all summer. And a lot of days, the Mini Canes day camp would be there, infesting the pool with hundreds of little pests while I tried to swim my laps. I had conveniently forgotten this fact as I went to the Wellness Center to get in a short swim. I got in the locker room and the floor was strewn with little shoes and small towels. "MINI CANES!" I whispered to myself. This is much in the same tone that Jerry used to whisper "Newman!" on the old Seinfeld show. The Mini-Canes were my nemesis at the gym, but somehow I'd forgotten about them.
S: race-specific
wu: 4 x 75, last 25 in each is backstroke.
main: 3 x 400, 1 is RPE 3, 2 is RPE4, 3 is RPE 5
2 Lipodrene
Good thing the swim was short. The pool was shut down to 3 lanes because of the little brats, and their shouts reverberated off the walls of the indoor pool. And I'm sure the iodized water was ripe with urine with that many kids in the pool. Fucking awesome. Fortunately, the UM indoor pool is used about as much as the Metrorail, so despite there only being 3 lanes, I only had to share with one person.
It was not my best swim, but not terrible. I slowed a little on the middle laps of each set for some reason, but the workout was short and went well. I like the iodine pool there better than the chlorinated one at GHFC, but I'm not driving 6 hours to use it. I will, however, make a point of swimming here every time I'm in Miami. Even though it does cost me $10.
T19 - Revenge on the Children - Bike/Run Brick
Gainesville.
I had to go to court this morning to try and get the ridiculous $444 fine I got for speeding in a school zone knocked down. Seriously, why does the presence of children mean I have to fork over half my Cosmo money because I was going a blazing 25 MPH where they little dumb shits might be too stupid to look when they cross the street. Fuck kids. If you don't have any, you shouldn't have to ever be inconvenienced by them. If it didn't mean taking weeks off of training, I'd make my vasectomy appointment today.
That all being said, my original plan had been to get up and run before court, but as I am unable to fall asleep early when I know I have to be up early, that didn't so much happen. And because I wanted to be on the road to Miami by 2, I had to brick the bike and run even though I didn't want or need to.
Bike - 60 minutes
2 Lipodrene
Pretty average bike ride, though I have come to the conclusion that workouts that aren't pushing a new level, I mentally do not take as seriously as training days. Like workouts this week are "recovery" so I'm not giving it the full motivation it deserves.
The only notable thing about this ride was on my way back, when some family of four (2 kids) was taking up the whole bike path as I was down in aero going about 19.5. The kids didn't seem to want to move out of the way, and given my disgust with children from the morning's court appearance, I said "Fuck it. If they're too stupid to get out of my way, they get what they deserve." I accelerated towards the family and just as I got up to the little boy, he ducked out of the way to avoid injury. Goopd for him. I would not have stopped had I hit him either. Look where the fuck you're going kid, or better still don't bring your little brats out on a course where people are training. We don't want them there.
Run - 45 minutes
Took a gel and did the run. Again, the sun was very hot, and again I felt like I was going to wilt. It's going to pay off when I get to cooler weather though, as even during short bouts of cloud cover, I feel like I can go a lot faster. I used the iPod here, for reasons I don't even know, and I need to start disciplining myself away from it better. I'd been doing a good job, but I think I've used it on 3 out of my last 4 runs. Not good. Should be the other way around.
I had to go to court this morning to try and get the ridiculous $444 fine I got for speeding in a school zone knocked down. Seriously, why does the presence of children mean I have to fork over half my Cosmo money because I was going a blazing 25 MPH where they little dumb shits might be too stupid to look when they cross the street. Fuck kids. If you don't have any, you shouldn't have to ever be inconvenienced by them. If it didn't mean taking weeks off of training, I'd make my vasectomy appointment today.
That all being said, my original plan had been to get up and run before court, but as I am unable to fall asleep early when I know I have to be up early, that didn't so much happen. And because I wanted to be on the road to Miami by 2, I had to brick the bike and run even though I didn't want or need to.
Bike - 60 minutes
2 Lipodrene
Pretty average bike ride, though I have come to the conclusion that workouts that aren't pushing a new level, I mentally do not take as seriously as training days. Like workouts this week are "recovery" so I'm not giving it the full motivation it deserves.
The only notable thing about this ride was on my way back, when some family of four (2 kids) was taking up the whole bike path as I was down in aero going about 19.5. The kids didn't seem to want to move out of the way, and given my disgust with children from the morning's court appearance, I said "Fuck it. If they're too stupid to get out of my way, they get what they deserve." I accelerated towards the family and just as I got up to the little boy, he ducked out of the way to avoid injury. Goopd for him. I would not have stopped had I hit him either. Look where the fuck you're going kid, or better still don't bring your little brats out on a course where people are training. We don't want them there.
Run - 45 minutes
Took a gel and did the run. Again, the sun was very hot, and again I felt like I was going to wilt. It's going to pay off when I get to cooler weather though, as even during short bouts of cloud cover, I feel like I can go a lot faster. I used the iPod here, for reasons I don't even know, and I need to start disciplining myself away from it better. I'd been doing a good job, but I think I've used it on 3 out of my last 4 runs. Not good. Should be the other way around.
Monday, June 22, 2009
T18 - Recovery, My Ass! - Swim/Run Brick
Gainesville
So today was supposed to be the first day of "Recovery" week, where you do easier workouts to let your body recover a little before heading into the next phase of training. This last month had been the "prep" phase, meaning it was just sort of a month-long warmup. So you see this thing isn't gonna be easy. Anyway, as I look at the cars I see they literally took the exact same card from week 20 and used it here. NO matter, training is training.
Swim: 1x1500
2 Lipodrene
I didn't even bother with a warmup today. I had to make a phone call for my final project at 6, and like an idiot didn't remember this until I showed up at the gym at 3:30. So I just went in and started, skipping the 800 meter warmup. I noticed this as my stroke didn't really get going until about lat 13 or 14, where of course I lost count. The second half of the swim went well, but I definitely need to warm up for stuff like this. I think scheduling things too close to my workouts hampers them, because all I can think about it getting done. The lesson learned today was leave an hour of buffer time minimum.
Run: 45 minutes, easy pace
I opted to do the run from GHFC up NW 8th Ave. to the top of the hill at about 22nd Street. Well, not only was it insanely hot today (I saw one thermometer that said 104), but I realized that run has a stretch of about a mile and a half with no shade. So as such I felt great until I got to that, then just fucking wilted and hobbled my way back. I stopped midway, not even going up the hill, and had a gel. Then turned back around. As it was the run still took me 50 minutes, funny since it had take n45 WITH the hill on T1. SO, I guess running in 104 degree heat kinda makes your runs harder. I'm not going to stop running in the heat, and on short runs like this I'm not overly concerned about them not being that good, and using them to get used to heat. The longer ones, I may do at night or at least use cloud cover.
But seriously, THIS is recovery? Running 4.5 miles in heat and swimming almost a mile? Good. Good to know what I'm in for. Headed to Miami tomorrow, though I'll workout here first. Hopefully things will go better for me there this time around in terms of training.
So today was supposed to be the first day of "Recovery" week, where you do easier workouts to let your body recover a little before heading into the next phase of training. This last month had been the "prep" phase, meaning it was just sort of a month-long warmup. So you see this thing isn't gonna be easy. Anyway, as I look at the cars I see they literally took the exact same card from week 20 and used it here. NO matter, training is training.
Swim: 1x1500
2 Lipodrene
I didn't even bother with a warmup today. I had to make a phone call for my final project at 6, and like an idiot didn't remember this until I showed up at the gym at 3:30. So I just went in and started, skipping the 800 meter warmup. I noticed this as my stroke didn't really get going until about lat 13 or 14, where of course I lost count. The second half of the swim went well, but I definitely need to warm up for stuff like this. I think scheduling things too close to my workouts hampers them, because all I can think about it getting done. The lesson learned today was leave an hour of buffer time minimum.
Run: 45 minutes, easy pace
I opted to do the run from GHFC up NW 8th Ave. to the top of the hill at about 22nd Street. Well, not only was it insanely hot today (I saw one thermometer that said 104), but I realized that run has a stretch of about a mile and a half with no shade. So as such I felt great until I got to that, then just fucking wilted and hobbled my way back. I stopped midway, not even going up the hill, and had a gel. Then turned back around. As it was the run still took me 50 minutes, funny since it had take n45 WITH the hill on T1. SO, I guess running in 104 degree heat kinda makes your runs harder. I'm not going to stop running in the heat, and on short runs like this I'm not overly concerned about them not being that good, and using them to get used to heat. The longer ones, I may do at night or at least use cloud cover.
But seriously, THIS is recovery? Running 4.5 miles in heat and swimming almost a mile? Good. Good to know what I'm in for. Headed to Miami tomorrow, though I'll workout here first. Hopefully things will go better for me there this time around in terms of training.
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