Swim - 1000 meters
I am so tired. This heat is getting to me. Could barely make the 1000 meters today, and that was in the water in the AM. But I am having a rough week. Guess I better eat better and get lots of rest before my 4 hour bike ride on Sunday.
Friday, June 24, 2011
Tuesday, June 21, 2011
Improvements
Bike - 2:00:00
Swim - 3500 meters
Yesterday, I took the normal route around the city and out the Marjane road. The handful of times I have done this route, I normally make it to the larger roundabout at 1:15:00. One time, I actually made it in 1:12:30, but I think it's cuz I didn't do my beginning warm-up lap. But yesterday was a little different. I felt better on the bike, I climbed the hills a little easier and I made it to that same spot in 1:08:30. It's not a race-winning speed, but it is a little bit of an improvement for me. Little by little I will be aiming to knock off some of my time.
At the same time, this morning was my longer swim day. I went into it planning on hitting 3500 meters, and I got out of the pool at about the 1:20:00 mark having completed the 3500 meters. The more encouraging part in the whole thing was that I did it without my flotation device, the amazing wetsuit. In it, I really do feel like a torpedo. But I trudged my way through the whole thing today, taking some 10-second breaks every 1000 meters.
And then that 1.5 hour nap that I just awoke from...INCREDIBLE
Swim - 3500 meters
Yesterday, I took the normal route around the city and out the Marjane road. The handful of times I have done this route, I normally make it to the larger roundabout at 1:15:00. One time, I actually made it in 1:12:30, but I think it's cuz I didn't do my beginning warm-up lap. But yesterday was a little different. I felt better on the bike, I climbed the hills a little easier and I made it to that same spot in 1:08:30. It's not a race-winning speed, but it is a little bit of an improvement for me. Little by little I will be aiming to knock off some of my time.
At the same time, this morning was my longer swim day. I went into it planning on hitting 3500 meters, and I got out of the pool at about the 1:20:00 mark having completed the 3500 meters. The more encouraging part in the whole thing was that I did it without my flotation device, the amazing wetsuit. In it, I really do feel like a torpedo. But I trudged my way through the whole thing today, taking some 10-second breaks every 1000 meters.
And then that 1.5 hour nap that I just awoke from...INCREDIBLE
Friday, June 17, 2011
Getting Hotter !!!
Run - 1:55:00
Couldn't get out on my run till I got the kids to school at 8:00 am. Then I was scheduled to knock out 1:55:00. Let's just say that it is warming up here quickly. Just last week, it was in the mid-80's. In the matter of a few days, the temp has jumped up to the high-90's. But thankfully I was able to still get out while the sun was at an angle. Most of my run consisted of finding the shady spots and spending time in them. Wasn't all that bad.
Was able to settle in at an easy 10:00/mile pace. I felt fantastic until the last couple of miles, then I could feel my legs and knees getting a little weary. Was still able to finish right around 11.5 miles.
But these long workouts are getting so boring!!!! Esp since I am choosing to workout without any music or other distractions. Not only am I training my body, I am really working on strengthening my mental fortitude. Staying focused for that long is the real challenging part.
Couldn't get out on my run till I got the kids to school at 8:00 am. Then I was scheduled to knock out 1:55:00. Let's just say that it is warming up here quickly. Just last week, it was in the mid-80's. In the matter of a few days, the temp has jumped up to the high-90's. But thankfully I was able to still get out while the sun was at an angle. Most of my run consisted of finding the shady spots and spending time in them. Wasn't all that bad.
Was able to settle in at an easy 10:00/mile pace. I felt fantastic until the last couple of miles, then I could feel my legs and knees getting a little weary. Was still able to finish right around 11.5 miles.
But these long workouts are getting so boring!!!! Esp since I am choosing to workout without any music or other distractions. Not only am I training my body, I am really working on strengthening my mental fortitude. Staying focused for that long is the real challenging part.
Thursday, June 16, 2011
Swimming the Distance
Swim - 3 km
It does take a while to swim nearly 2 miles, esp at my pace. But I am getting faster and having a wetsuit on does help immensely. I was pretty happy with my splits, esp since the last was almost as quick as my first. But I still have a lot of speed to make up.
First 1000 meters - 19:45
Second 1000 meters - 21:15
Third 1000 meters - 21:40
I am getting there. I could have swam the last 800 meters no problem, but will wait a couple more weeks to get up there. I believe I need to get in at least 3km every time I swim. That sounds like a great base to work from.
But oh how tired I was throughout the day after that swim. I didn't nap, but could have gone to sleep for the night at 5:30pm. I made it till 9:15 barely, but that sleep was delightful.
Little by little I am getting these distances down.
It does take a while to swim nearly 2 miles, esp at my pace. But I am getting faster and having a wetsuit on does help immensely. I was pretty happy with my splits, esp since the last was almost as quick as my first. But I still have a lot of speed to make up.
First 1000 meters - 19:45
Second 1000 meters - 21:15
Third 1000 meters - 21:40
I am getting there. I could have swam the last 800 meters no problem, but will wait a couple more weeks to get up there. I believe I need to get in at least 3km every time I swim. That sounds like a great base to work from.
But oh how tired I was throughout the day after that swim. I didn't nap, but could have gone to sleep for the night at 5:30pm. I made it till 9:15 barely, but that sleep was delightful.
Little by little I am getting these distances down.
Coaches are tough
My friend Simo is one tough guy. He has been my buddy for a while now, but when we get on the bike, he specifically told me that we won't be friends until we get back into the city limits of Meknes. The first time he told me that, I was a little confused. We were right outside of Al-Hajb, about an hour bike ride from our city. I didn't fully understand and thought it must be the language barrier that was challenging. But once we got moving, I fully understood his meaning. A coach is a coach and a friend is a friend, and never shall thine two meet during training.
The other day, I had an hour ride scheduled with him. He keeps taking me on these routes around the town that I have never been on. So this day, I wanted to take him on one of my routes cuz I knew it and knew when the relaxing spots would be. As we were exiting the city, he threw his curve ball and told me of a different trek close by with a few hills.
LIAR!!!!!
Within 5km, we were heading down this long, large hill that I knew wouldn't end. Eventually it did and I knew that would be a tough climb to get back home. What really got me was at the bottom of that hill, immediately we had to start another climb. This one was as steep as what we just came down, but it was at least twice as long. I don't know how long or steep that climb was, but it took a very long time to get to the top. And then at the top, guess what...
He only gave me about a 5-minute rest before we had to turn around and head back. So, down that hill and back up the first, much steeper hill. Talk about exhausting. I reminded him several times that the race I am shooting for is more of a flat track. Also, that I want to finish my Iron Distance, not win the thing. By the time I got home, I could barely walk. And the temp being around 95 that day never does help anyone.
The other day, I had an hour ride scheduled with him. He keeps taking me on these routes around the town that I have never been on. So this day, I wanted to take him on one of my routes cuz I knew it and knew when the relaxing spots would be. As we were exiting the city, he threw his curve ball and told me of a different trek close by with a few hills.
LIAR!!!!!
Within 5km, we were heading down this long, large hill that I knew wouldn't end. Eventually it did and I knew that would be a tough climb to get back home. What really got me was at the bottom of that hill, immediately we had to start another climb. This one was as steep as what we just came down, but it was at least twice as long. I don't know how long or steep that climb was, but it took a very long time to get to the top. And then at the top, guess what...
He only gave me about a 5-minute rest before we had to turn around and head back. So, down that hill and back up the first, much steeper hill. Talk about exhausting. I reminded him several times that the race I am shooting for is more of a flat track. Also, that I want to finish my Iron Distance, not win the thing. By the time I got home, I could barely walk. And the temp being around 95 that day never does help anyone.
Sunday, June 12, 2011
In front of people...
After all these years of riding a bike, it finally happened to me. Those clips on the bottom of the shoes that are always necessary and beneficial backfired in front of a group of people.
I have started training on the bike with the guys on Sunday mornings. This group has been riding a long time and the only time I can keep up with them is on their warm-up. How embarrassing! But I am getting better and better. On the downhills and mostly on the flats, I can keep up. It's the hills that generally separate them from me.
A few days ago was out 70km ride up to the top of Al-Hajb and back. I definitely had the paddy wagon covered. No one was going to get behind me. Once we got to the top, I noticed half the group fully rested and waiting for me. But they were there cheering for me. On the ride back down, I was able to keep up with them (with a few pushes on the back from someone.) It wasn't until about 5km out that I just couldn't keep up anymore. So I let them finish their race as I slowly came hobbling into town.
As I was pulling in, I noticed the group of guys sitting under a tree waiting for everyone (ME) to finish up. As I came up to stop alongside, they were cheering again, but I didn't notice too much cuz at that moment, I unclipped my left shoe, but was too exhausted to get the right one out. In front of the group of 12, I then proceeded to lean to far to my right and fall onto my side and back with the bike on top of me.
I think I heard the roar of laughter come up, but was way too beat to care. I am sure they have done that once or twice. But it sure is a healthy feeling to be humbled in front of a group of people from time to time. That keeps your head down in reality.
But I am getting faster and faster as the days go by. Hoping to keep the bike time on October 2nd down to around 6 hours vs. 7-8 hours. I think that 18.6 mph over 112 miles is very doable if I can just let these guys train me well.
I have started training on the bike with the guys on Sunday mornings. This group has been riding a long time and the only time I can keep up with them is on their warm-up. How embarrassing! But I am getting better and better. On the downhills and mostly on the flats, I can keep up. It's the hills that generally separate them from me.
A few days ago was out 70km ride up to the top of Al-Hajb and back. I definitely had the paddy wagon covered. No one was going to get behind me. Once we got to the top, I noticed half the group fully rested and waiting for me. But they were there cheering for me. On the ride back down, I was able to keep up with them (with a few pushes on the back from someone.) It wasn't until about 5km out that I just couldn't keep up anymore. So I let them finish their race as I slowly came hobbling into town.
As I was pulling in, I noticed the group of guys sitting under a tree waiting for everyone (ME) to finish up. As I came up to stop alongside, they were cheering again, but I didn't notice too much cuz at that moment, I unclipped my left shoe, but was too exhausted to get the right one out. In front of the group of 12, I then proceeded to lean to far to my right and fall onto my side and back with the bike on top of me.
I think I heard the roar of laughter come up, but was way too beat to care. I am sure they have done that once or twice. But it sure is a healthy feeling to be humbled in front of a group of people from time to time. That keeps your head down in reality.
But I am getting faster and faster as the days go by. Hoping to keep the bike time on October 2nd down to around 6 hours vs. 7-8 hours. I think that 18.6 mph over 112 miles is very doable if I can just let these guys train me well.
Sunday, June 5, 2011
I did it !!! (the half at least)
Here's an email that I sent to some folks an hour after finishing the race in Portugal:
I had done the half ironman distance in my city about 5 months ago, but I have officially crossed a finish line at that distance. I completed the race in a little over 6.5 hours. I was 2 minutes faster than the other time. We will thank the Lord for sending another slow guy to this race named Kevin from the UK. We spurred one another on the last 5 miles of the run.
The swim was normal: getting hit and kicked for 40 minutes by numerous people, all while inhaling cold salt water. I almost couldn't get out of the water cuz my hamstrings locked up on me at the end.
During the bike, I literally passed 5 people. I got passed by 300-400. A beast of a slow climb hill in the middle we had to fight 4 times. On the last lap, I shook my fist at it.
Then came the half-marathon. Started out strong, then got out of the transition station and had to begin the 13.1 miles. Again, 4 laps on a beautiful park road. The main problem was at the end of each lap, you could either go another 50 meters to cross the finish line or turn right to start the next lap. That's like showing me a Dr Pepper and telling me to wait an hour to drink it. Torture, esp at the end of lap 3.
And then the wall hit me. I was going to slow to hit it, so it came after me. BAM! I had encouraged Kevin for the past 2 miles, then he carried me. I was content walking the last 3, but he wouldn't let me. Btw...there were only a small handful of people left. Not a lot of cheerers by that time. But we slodged our way to the end.
6:37:15 was the official time. I then noticed the podium for the winners and apologized to it for not getting to stand on it this time. But if there were some sort of prize for placing in the Top 10 from the bottom, give me that medal.
Then I was given a teal "finisher" shirt. Dumb luck.
Thanks for all the support. I need to go eat my second dinner in less than 1 hour. I am starving.
Chris
I had done the half ironman distance in my city about 5 months ago, but I have officially crossed a finish line at that distance. I completed the race in a little over 6.5 hours. I was 2 minutes faster than the other time. We will thank the Lord for sending another slow guy to this race named Kevin from the UK. We spurred one another on the last 5 miles of the run.
The swim was normal: getting hit and kicked for 40 minutes by numerous people, all while inhaling cold salt water. I almost couldn't get out of the water cuz my hamstrings locked up on me at the end.
During the bike, I literally passed 5 people. I got passed by 300-400. A beast of a slow climb hill in the middle we had to fight 4 times. On the last lap, I shook my fist at it.
Then came the half-marathon. Started out strong, then got out of the transition station and had to begin the 13.1 miles. Again, 4 laps on a beautiful park road. The main problem was at the end of each lap, you could either go another 50 meters to cross the finish line or turn right to start the next lap. That's like showing me a Dr Pepper and telling me to wait an hour to drink it. Torture, esp at the end of lap 3.
And then the wall hit me. I was going to slow to hit it, so it came after me. BAM! I had encouraged Kevin for the past 2 miles, then he carried me. I was content walking the last 3, but he wouldn't let me. Btw...there were only a small handful of people left. Not a lot of cheerers by that time. But we slodged our way to the end.
6:37:15 was the official time. I then noticed the podium for the winners and apologized to it for not getting to stand on it this time. But if there were some sort of prize for placing in the Top 10 from the bottom, give me that medal.
Then I was given a teal "finisher" shirt. Dumb luck.
Thanks for all the support. I need to go eat my second dinner in less than 1 hour. I am starving.
Chris
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