Yeah so i planned a paddle and a bike today. Instead, this AM i did a 2 mile tempo run (which was harder than it should have been.) bricked with a 17 mile ride.
Then in the PM I did a 37 min paddle or 3.63 miles.
The run was done at an all-out pace but that pace was only like 6:48 min miles, which isnt good enough. Yes Im sore from yesterday, where i did the track workout (8x400, 3x1000's) but i need to avg 6:22 at Eppies to run a 37 min run split. A 38 min would be about a 6:33 min mile.
The goal was:
Run:37
T1:1
bike: 31
T2:2
kayak:38
which would give me 1:49.
Im thinking of doing a run workout tomorrow again, focused on intensity. Maybe a tempo again, this time like 4 miles.
Wednesday, June 28, 2006
Tuesday, June 27, 2006
my new pfd
The latest in cool. Is this waist belt pfd------which inflates via a CO2 cartridge when you tug on it. It weighs only 12.5 oz (less than a pound), is easy to put on, and will keep me cooler as I wont be wearing this heavy/thick foam vest around me. This last point is I think very important for this area, and for the Great Race especially, it can get very hot on the water.
Vic got one, and he liked it and I knew I "needed" one too.
Side shot:
the weeks plan
monday:
20 mile bike
7 mile paddle
Tuesday:
run with the Chips
Wednesday:
AM: bike 30 miles
PM: paddle
Thurs:
4 mile tempo Run
Friday:
off (going camping til sunday)
Saturday:
9 mile long run
Sunday:
off, or a 20 mile bike (if time allows)
20 mile bike
7 mile paddle
Tuesday:
run with the Chips
Wednesday:
AM: bike 30 miles
PM: paddle
Thurs:
4 mile tempo Run
Friday:
off (going camping til sunday)
Saturday:
9 mile long run
Sunday:
off, or a 20 mile bike (if time allows)
yesterdays workout
Yesterday, Don Hicks, vic vicari and I met up at Sunrise blvd, left our boats up there and then drove down to Vic's house thats right near Gristmill. From there, we took off on our bikes down to guy west bridge, with the intent to time trial at race pace up to Sunrise and hopefully go under 30 minutes.
The ride was hard and fast, we were working pretty hard. Don at one point dropped off the pace, and wanted us to go on without him, but we stopped and waited for him to get back on. (He did the full marathon the day before and then ran at night after the race). We ended up going 29:53.
Then we hopped in our boats and paddled down to Vics house. My muscles just didnt have race pace in them, so Steve Streng and I paddled down together and chatted about various things and tested out different routes down the course. We went pretty slow, and my time was 40:03.
But I think it was good to just get out there and practice some.
The ride was hard and fast, we were working pretty hard. Don at one point dropped off the pace, and wanted us to go on without him, but we stopped and waited for him to get back on. (He did the full marathon the day before and then ran at night after the race). We ended up going 29:53.
Then we hopped in our boats and paddled down to Vics house. My muscles just didnt have race pace in them, so Steve Streng and I paddled down together and chatted about various things and tested out different routes down the course. We went pretty slow, and my time was 40:03.
But I think it was good to just get out there and practice some.
Monday, June 26, 2006
the mini marathon
So yeah yesterday was the mini-marathon (Sailor bar down to Goethe park, 8.3 miles).
I was like one of 6 that were doing the mini version with everyone else going the full 16 or so miles. I got a bit of teasing for this at the paddlers meeting, and felt like, well i have to at least win my race.
The race started, i got a good jump, a good start, and i was like 6th after the first 1/4 mile.
I really wanted to take my split at the sunrise footbridge, so that I could compare my time. but using my GPS device, i figured out my time was around 38:20 or so. Not the fastest Ive done that course, but the water was lower today at around 4800 cfs.
At San juan I jumped onto John and Kathy Hollands OC2 draft and just sat on them the rest of the way down the river. I tried passing and going around a few times, but couldnt really, so i just sat on them.
Yeah so i took 1st overall in the mini, but the comp wasnt too tough.
I was like one of 6 that were doing the mini version with everyone else going the full 16 or so miles. I got a bit of teasing for this at the paddlers meeting, and felt like, well i have to at least win my race.
The race started, i got a good jump, a good start, and i was like 6th after the first 1/4 mile.
I really wanted to take my split at the sunrise footbridge, so that I could compare my time. but using my GPS device, i figured out my time was around 38:20 or so. Not the fastest Ive done that course, but the water was lower today at around 4800 cfs.
At San juan I jumped onto John and Kathy Hollands OC2 draft and just sat on them the rest of the way down the river. I tried passing and going around a few times, but couldnt really, so i just sat on them.
Yeah so i took 1st overall in the mini, but the comp wasnt too tough.
Sunday, June 25, 2006
HR observation...
So ive owned my Garmin 301 for a bit now, and have used it on the last two Davis TT's.
My time in those two TT's has dropped about 20 seconds or so. But what is more interesting, is that my HR has dropped as well.
On 6/7/06 my avg HR was 173 bpm with a max of 180
On 6/21/06 my avg was 166 with a max of 176
This is a really good trend. It means Im going faster, and its easier on my body.
The heart cannot sustain hugely high bpm's for a long duration...so you want it to be as efficient as possible. There's one more tt before the great race, it would be awesome if my time was lower at that one, with an even lower HR. Im happy that the next TT is a week before the GR, and not on the same week. Thats good.
My time in those two TT's has dropped about 20 seconds or so. But what is more interesting, is that my HR has dropped as well.
On 6/7/06 my avg HR was 173 bpm with a max of 180
On 6/21/06 my avg was 166 with a max of 176
This is a really good trend. It means Im going faster, and its easier on my body.
The heart cannot sustain hugely high bpm's for a long duration...so you want it to be as efficient as possible. There's one more tt before the great race, it would be awesome if my time was lower at that one, with an even lower HR. Im happy that the next TT is a week before the GR, and not on the same week. Thats good.
Wednesday, June 21, 2006
Wednesday's paddle
So a tough workout with vic and i was sore from my race paddle the night before...
Yesterday...
In the am I did a 30 mile ride. From Goethe up and around Lake natoma. The plan was to keep it easy, not to get the heart rate up too high, and call it a "long ride".
Then in the pm, I went out with the tuesday kayak crew, and did a time trial down the river. I couldnt keep up with johnsrud, kevin, mcmannis or feldhaus. They were off the front and I couldnt hang with them. But the good news is that I went down the course in 36:37----one of the fastest times I've gone down that course. The water level was at like 5500 cfs.
Getting spankd yesterday was good motivation, I guess. it was a little dissapointing, and not ego boosting, but I gotta do some more work before that happens.
This week is a crash week. The idea of a crash week, is that you throw an unbelievable amount of work at the body----more than a lot----and it will adapt to it. This cant be done on a weekly basis, but cna be done for a short period of time like 1-2 weeks.
Then in the pm, I went out with the tuesday kayak crew, and did a time trial down the river. I couldnt keep up with johnsrud, kevin, mcmannis or feldhaus. They were off the front and I couldnt hang with them. But the good news is that I went down the course in 36:37----one of the fastest times I've gone down that course. The water level was at like 5500 cfs.
Getting spankd yesterday was good motivation, I guess. it was a little dissapointing, and not ego boosting, but I gotta do some more work before that happens.
This week is a crash week. The idea of a crash week, is that you throw an unbelievable amount of work at the body----more than a lot----and it will adapt to it. This cant be done on a weekly basis, but cna be done for a short period of time like 1-2 weeks.
Tuesday, June 20, 2006
This week's plan...
Yeah so the plan this week is:
Monday: 8 mi long run
Tuesday: AM bike ride, PM kayak with the tuesday crew
Wednesday: 3mi run/davis tt brick
Thursday: AM track workout with Vic PM paddle
Friday: AM: bike
Saturday: either the Shriners 5mi run or run 4 mi by myself as a tempo workout
Sunday: kayak mini-marathon
Monday: 8 mi long run
Tuesday: AM bike ride, PM kayak with the tuesday crew
Wednesday: 3mi run/davis tt brick
Thursday: AM track workout with Vic PM paddle
Friday: AM: bike
Saturday: either the Shriners 5mi run or run 4 mi by myself as a tempo workout
Sunday: kayak mini-marathon
Update:
So, last wednesday I did that track workout.
Thursday was a bike ride (my muscles were really tired).
Friday was a day off
Saturday: I set up a race among some buddies to run from Goethe up to sunrise and then kayak back down to goethe. Vic Vicari, Caig McMannis, Larry Feldhaus, myself and Bob Lambrose showed up.
Vic took off and we never saw him again. My run wasnt so great. I got 3rd on the run...avg'd like 7:40 min miles---not good enough.
My paddle was pretty good, 37:20 mins. A pretty good time considering that the week prior I went 36:30 with Vic and the water was lower on this day.
Sunday: off
Monday: 8 mile long run. Ran slowly. 9 min+ pace, avg HR was like 150 ish. I ran from Estates up to the 15 mile mark (between goethe and cordova park). It was actually a really fun run for me, which was nice and unexpected.
Thursday was a bike ride (my muscles were really tired).
Friday was a day off
Saturday: I set up a race among some buddies to run from Goethe up to sunrise and then kayak back down to goethe. Vic Vicari, Caig McMannis, Larry Feldhaus, myself and Bob Lambrose showed up.
Vic took off and we never saw him again. My run wasnt so great. I got 3rd on the run...avg'd like 7:40 min miles---not good enough.
My paddle was pretty good, 37:20 mins. A pretty good time considering that the week prior I went 36:30 with Vic and the water was lower on this day.
Sunday: off
Monday: 8 mile long run. Ran slowly. 9 min+ pace, avg HR was like 150 ish. I ran from Estates up to the 15 mile mark (between goethe and cordova park). It was actually a really fun run for me, which was nice and unexpected.
Wednesday, June 14, 2006
upping the run mileage...
Today I ran 7.5 miles. The goal is now 23 miles a week. Starting next week. But I still I think I can get in 16.5 miles this week. The mileage is the trick to the speed.
3 workouts a week----1 tempo, 1 track, 1 LSD (70-100 mins)
3 workouts a week----1 tempo, 1 track, 1 LSD (70-100 mins)
He kicked my ass
monday: 20 mile bike, 7x1 min intervals with enough recovery to let my heart drop down to like 153bpm in between.
tuesday: I made a bed for Rachel.
Wednesday: 6:30am track workout with Vic. 2x400, 1x800, 1x 1 mile, 1 x 800, 1 x 400, All in all about a 7.5 mile run. My heart rate was through the roof--pushing mid 180's I think, I havent yet downloaded the data though. vicari can run thats for sure. that guy was way out there. I wasnt even close to him. I knew that was my weakness and I was right. I was right there with him on the bike and kayak last friday, today no contest not even close.
Heres the data----pretty interesting----192 bpm max HR, I ran a 6.07 pace for the 1 mile interval, thats pretty crap. It needs to be in the 5:45 just to be competitive.
vic suggested I get my miles up, and hes probably right. I might go for another run tonite, just for fun.
Monday, June 12, 2006
last week was good
so im getting into the final swing, and last week was a good one:
Tuesday: run with the Chips
Wednesday: Davis time trial
Thursday: Ran San Juan 3 times
Friday: Raced the kayak course with Vic---I finished a little ahead of him in 36:30 or so. Then we got on our bikes rode easily from goethe to CSUS, then raced from CSUS up to sunrise---ie eppies bike course. We avgd around 23mph or so. I was sore from the davis tt.
Saturday: off
Sunday: 4 mile run by myself, easy but it hurt too much for an easy run.
My running isnt where it needs to be and I need to work on that some more. It suks that the tuesday night kayak sessions are starting up tomorrow, but thats the same day as the Chips sprint workouts. And i wanna do both.
This weekend, i helped organize a new run for the boats. Were running from goethe to Sunrise and then kayaking sunrise to goethe. It should be fun, and hard.
Tuesday: run with the Chips
Wednesday: Davis time trial
Thursday: Ran San Juan 3 times
Friday: Raced the kayak course with Vic---I finished a little ahead of him in 36:30 or so. Then we got on our bikes rode easily from goethe to CSUS, then raced from CSUS up to sunrise---ie eppies bike course. We avgd around 23mph or so. I was sore from the davis tt.
Saturday: off
Sunday: 4 mile run by myself, easy but it hurt too much for an easy run.
My running isnt where it needs to be and I need to work on that some more. It suks that the tuesday night kayak sessions are starting up tomorrow, but thats the same day as the Chips sprint workouts. And i wanna do both.
This weekend, i helped organize a new run for the boats. Were running from goethe to Sunrise and then kayaking sunrise to goethe. It should be fun, and hard.
Wednesday, June 07, 2006
Davis Time Trial
Well, it was a little windier today, a headwind going out, tail coming back. I was sore because I ran with the Chips yesterday, I dont like a few people there, but I do it for the training, and they kicked my ass. It was hot, we did 2x800 and then 8x400. Very tough, very hot.
Today, I was feeling it when I woke up. Back sore, abs sore, legs sore.
Also I have a duathlon this weekend so, I wanted to wear what Im going to use at the du. Meaning I didnt wear cycling shoes, I wore my toe clips and racing flats. toe clips with running shoes is supposed to be slower in a tt because the shoes flex robbing you of power---but you make that up in the duathlon transitions because your faster with no shoe changes.
Well, I think I went my fastest yet out there tonite. I've stepped up the training, like I said I was going to, and with the extra wind and the funky shoes, I went about 26:45, about 10 secs faster than my best and 25 secs faster than last time. I have the HR data from this workout and my heart avgd 173bpm for the almost 27 mins---thats pretty high. Especially for a bike workout, my bike HR max is probably in the 190's. I pushed it to the max at the end there and only got my HR up to 180. So maybe my bike HR max is 180? If so, I was on full throttle the entire course. Heres a pic of what my heart was doing over the distance.
Its interesting to look at the 5mile mark cause thats where the turn around point is, and my HR jumped up there to 179 bpm. I got out of the saddle there and sprinted to get my speed back up. Its interesting to see how the body reacts to small changes like that.
Well, it wasnt the sub 26 min that I was hoping for, but maybe next time...my avg speed was 22.3 mph with the wind and all alone. I need to get that up though. I'm going to rest for the DU this weekend, then ramp back up big time in the final weeks heading into Eppies.
Today, I was feeling it when I woke up. Back sore, abs sore, legs sore.
Also I have a duathlon this weekend so, I wanted to wear what Im going to use at the du. Meaning I didnt wear cycling shoes, I wore my toe clips and racing flats. toe clips with running shoes is supposed to be slower in a tt because the shoes flex robbing you of power---but you make that up in the duathlon transitions because your faster with no shoe changes.
Well, I think I went my fastest yet out there tonite. I've stepped up the training, like I said I was going to, and with the extra wind and the funky shoes, I went about 26:45, about 10 secs faster than my best and 25 secs faster than last time. I have the HR data from this workout and my heart avgd 173bpm for the almost 27 mins---thats pretty high. Especially for a bike workout, my bike HR max is probably in the 190's. I pushed it to the max at the end there and only got my HR up to 180. So maybe my bike HR max is 180? If so, I was on full throttle the entire course. Heres a pic of what my heart was doing over the distance.
Its interesting to look at the 5mile mark cause thats where the turn around point is, and my HR jumped up there to 179 bpm. I got out of the saddle there and sprinted to get my speed back up. Its interesting to see how the body reacts to small changes like that.
Well, it wasnt the sub 26 min that I was hoping for, but maybe next time...my avg speed was 22.3 mph with the wind and all alone. I need to get that up though. I'm going to rest for the DU this weekend, then ramp back up big time in the final weeks heading into Eppies.
Thursday, June 01, 2006
Davis Time trials
So i did another time trial and i got slower. By 8 seconds. Not a big deal, but its not faster. I averaged 22.18 mph over the 10 miles. For a time of 27.03. Next week I'm going to kick it down under 26 mins.
The training's slipped lately. Not sure why. Im primed though and ready to drive hard the last 6 weeks that are left til Eppies.
Had a paddle today, Goethe up to Hoffman and back down, got up part of Cordova rapids and then couldnt make it all the way, so had to do get out and do a short walkaround. I did the paddle with my new training partner. Now I have two training partners. Their bad ass. One of them sings to keep up the intensity and the other tells me how fast were going. I'll talk more about them soon.
Anyway, I'm doing a run race this weekend. 10k or 5k im not sure which yet.
Almost a race every weekend in June, so thats cool.
The training's slipped lately. Not sure why. Im primed though and ready to drive hard the last 6 weeks that are left til Eppies.
Had a paddle today, Goethe up to Hoffman and back down, got up part of Cordova rapids and then couldnt make it all the way, so had to do get out and do a short walkaround. I did the paddle with my new training partner. Now I have two training partners. Their bad ass. One of them sings to keep up the intensity and the other tells me how fast were going. I'll talk more about them soon.
Anyway, I'm doing a run race this weekend. 10k or 5k im not sure which yet.
Almost a race every weekend in June, so thats cool.
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