After a very hefty week, I am finally at the recovery / taper phase of my training. With only 29 days to go until the big event in Barcelona, my body is starting to break down and rebel.
This past week were several larger swims, a bike up to Ifrane (where the chain busted again and I didn't have the joy of returning down the hill), and an 18.5 mile run. This morning was a light 30 mile bike to stretch out the legs and grease up my new chain.
In regards to the bike, Simo and I were planning on a 6-hour ride. We humped it up to Ifrane in a little less than 3 hours without stopping. Three weeks ago, I did the same trek and stopped twice for 5 & 10 minutes. Overall it took 3:15 riding time, but 3:30 total. I was very encouraged by the strength in my legs, the ability to breathe just fine and how much I still had in my tank when the chain broke up at the top of the mountain. Really buggered that I didn't get to return, but was greatly encouraged mentally.
In regards to my run, I started out at a nice easy pace. I was actually focused and engaged within the first mile. Normally it takes about 3 - 4 miles for me to fully get focused and in the groove. It wasn't until mile 7 or 8 that I realized I might be able to hit 13 miles around 2 hours. I pressed on and was able to complete the first 13 in 2:04:00. By far the best time I have ever run. I realized that on a race day for a half-marathon, I really could post under 2 hours. That's encouraging. I finished the final 5.5 miles just fine. At the end, I was still able to get my pace below 9 minutes/mile. And the amount I still had in my tank was outstanding. Overall, my pace was 9:45/mile. That is way faster than I have ever done on a long distance run. Greatly encouraged again.
To be able to finish my final push week posting some of those times and distances, I am mentally encouraged and excited. Now I need to rest my legs, my arms and my mind for a couple of days. Then I need to keep pushing on and finish the training strong. But not over push myself. Trust the training plan.
Sunday, September 4, 2011
Sunday, August 28, 2011
The bleary after the sickness
Earlier this week, I was on track for a very hefty week of distances. On Monday, I knocked out a nice 6 mile run. Tuesday saw me ride for 20 miles, swim for 2500 meters and then run in the afternoon with the kiddos for a few. The morn of Wed, I endured 3500 meters in the pool, then pulled up a little early due to a tiny pain in my bicep. Didn't want to push it too hard.
But then the stomach bug hit that afternoon and I was incapacitated for 48 hours by some major D. The worst I have experienced in many years. Think I lost close to 10 pounds in 3 days.
So today I wanted to get back into the swing of things. A nice 10-miler helped this morning, but I could tell by the end that I am still not back to 100 %. I felt fine, just a little on the slower side. No worries.
Think I am sad, though, that half a week of major workouts got taken from me. Wasn't able to run 3.5 hours like planned or bike for 5 hours today. But I will make those happen this next week. Should push fairly hard for the next week and a half or two, then start my taper.
But then the stomach bug hit that afternoon and I was incapacitated for 48 hours by some major D. The worst I have experienced in many years. Think I lost close to 10 pounds in 3 days.
So today I wanted to get back into the swing of things. A nice 10-miler helped this morning, but I could tell by the end that I am still not back to 100 %. I felt fine, just a little on the slower side. No worries.
Think I am sad, though, that half a week of major workouts got taken from me. Wasn't able to run 3.5 hours like planned or bike for 5 hours today. But I will make those happen this next week. Should push fairly hard for the next week and a half or two, then start my taper.
Sunday, August 21, 2011
From Meknes to Rabat
88.5 miles
5:13:30
About 17.5 mph
Strong head wind for the last 35 miles
And I still felt great upon arrival at Mark's door. Could have easily popped on my running sneakers and gone for a stroll.
5:13:30
About 17.5 mph
Strong head wind for the last 35 miles
And I still felt great upon arrival at Mark's door. Could have easily popped on my running sneakers and gone for a stroll.
Friday, August 5, 2011
oooooooooooooohhhhhhhhhhhhhhh...........
I just finished running 17 miles in 3 hours. And my dogs are barking so loud. Guess I have run many long distances in the past few months. Sure could tell today. Why do we do this to ourselves?
Monday, August 1, 2011
...but at least 20 people didn't cross the finish line.
The Rabat Sprint Tri a couple of days ago was a lot of fun, but fairly warm. Like usual, they like to try do different things in this country. So the event actually started at 3pm. I think it was one of the first events they have thrown. Numerous reasons to support that theory:
* no t-shirt or medal or anything given to the participants
* complete lack of communication in regards to details of the event
* only handed out water throughout the event
I really didn't know any of the details until about 3 minutes before the start of the race. And even then, 1 official told me 6 loops on the bike and another told me 7. But got it figured out before the horn sounded.
The swim was about 250 meters, with 70-100 people jumping off the same dock and flailing their way to the first buoy. It was a little scary watching some of these folks try and swim. But I actually passed loads of people. Then climbing up the dock was like trying to scale a fence, but after swimming.
The bike was tough. Right out of transition was the first of the six climbs on this hill. Couldn't even get the legs working in time. But overall I was happy with my time. I still was slower than most, but I did average over 18mph. First time in a race. I am slowly getting better.
Finally, the running portion came around. Since there were so many cars being held up, the police finally let the cars go right before I completed my first of 2 laps. As I finished that lap, the race officials told me to finish early. Whatever. I complete what I set out to complete, not quit early.
That is the main reason that I ended up being dead last in this race. Because I chose to complete the entire race, not just cut it short because of a little traffic.
The Rabat Sprint Tri a couple of days ago was a lot of fun, but fairly warm. Like usual, they like to try do different things in this country. So the event actually started at 3pm. I think it was one of the first events they have thrown. Numerous reasons to support that theory:
* no t-shirt or medal or anything given to the participants
* complete lack of communication in regards to details of the event
* only handed out water throughout the event
I really didn't know any of the details until about 3 minutes before the start of the race. And even then, 1 official told me 6 loops on the bike and another told me 7. But got it figured out before the horn sounded.
The swim was about 250 meters, with 70-100 people jumping off the same dock and flailing their way to the first buoy. It was a little scary watching some of these folks try and swim. But I actually passed loads of people. Then climbing up the dock was like trying to scale a fence, but after swimming.
The bike was tough. Right out of transition was the first of the six climbs on this hill. Couldn't even get the legs working in time. But overall I was happy with my time. I still was slower than most, but I did average over 18mph. First time in a race. I am slowly getting better.
Finally, the running portion came around. Since there were so many cars being held up, the police finally let the cars go right before I completed my first of 2 laps. As I finished that lap, the race officials told me to finish early. Whatever. I complete what I set out to complete, not quit early.
That is the main reason that I ended up being dead last in this race. Because I chose to complete the entire race, not just cut it short because of a little traffic.
Monday, July 18, 2011
Breaking the 10% rule
Bike - 4.5 hours
Run - 20 minutes
As I get into the longer distances, the age-old recommendation is that you do not increase your distance each week more than 10% from the previous week. Obviously this is to help prevent injuries from sneaking up and knocking you out. Last week, I did about 62 miles in 4 hours on the bike, primarily due to the tough wind and climb of El-Hajab. This week, though, I decided to go for 4.5 hours and see where that got me.
I started out at 5:30am so as to be done before the heat of the day. Unfortunately, the lights on all the roads start getting turned off about that time. On 3 different streets, it went from a well-lit bike ride to complete darkness. And with all the potholes and broken glass bottles everywhere, let's just say that first 45 minutes of my ride was on the slower, safer side.
Then it was back home to fix my breaks that squeaked louder than the grand taxis. But once that was done, it was off to the coffee shop to meet up with my biking buddies. As usual, they strolled in at a leisurely, late pace. But I knew that wasn't going to last long.
Once we were going and outside of the city, they were gone. The trek they chose for the day was new to me. And lots of hills accompanied that. At one point, they all waited for me to catch up. Hashuma!!! Get going and don't worry about me. I will pull up the rear...again. On the way back down the hills, I stayed up for a while, but still remembered that I had another 1.5 hours to tack on after they were done. Wasn't gonna be a race for me today.
The wall hit me about mile 50, and then the challenge began. I was thankful for a tougher ride. It was a push mentally as well as physically. But in the end, I knocked out 75 miles. That included a very slow first hour. Was thankful that in the end, I averaged about 17.5 mph. For me, that is great.
The final 2.5 mile run afterwards was more of a slow, warmup and stretching run. But by then, it was 11:15 in the morning and getting pretty darn hot.
Run - 20 minutes
As I get into the longer distances, the age-old recommendation is that you do not increase your distance each week more than 10% from the previous week. Obviously this is to help prevent injuries from sneaking up and knocking you out. Last week, I did about 62 miles in 4 hours on the bike, primarily due to the tough wind and climb of El-Hajab. This week, though, I decided to go for 4.5 hours and see where that got me.
I started out at 5:30am so as to be done before the heat of the day. Unfortunately, the lights on all the roads start getting turned off about that time. On 3 different streets, it went from a well-lit bike ride to complete darkness. And with all the potholes and broken glass bottles everywhere, let's just say that first 45 minutes of my ride was on the slower, safer side.
Then it was back home to fix my breaks that squeaked louder than the grand taxis. But once that was done, it was off to the coffee shop to meet up with my biking buddies. As usual, they strolled in at a leisurely, late pace. But I knew that wasn't going to last long.
Once we were going and outside of the city, they were gone. The trek they chose for the day was new to me. And lots of hills accompanied that. At one point, they all waited for me to catch up. Hashuma!!! Get going and don't worry about me. I will pull up the rear...again. On the way back down the hills, I stayed up for a while, but still remembered that I had another 1.5 hours to tack on after they were done. Wasn't gonna be a race for me today.
The wall hit me about mile 50, and then the challenge began. I was thankful for a tougher ride. It was a push mentally as well as physically. But in the end, I knocked out 75 miles. That included a very slow first hour. Was thankful that in the end, I averaged about 17.5 mph. For me, that is great.
The final 2.5 mile run afterwards was more of a slow, warmup and stretching run. But by then, it was 11:15 in the morning and getting pretty darn hot.
Wednesday, July 13, 2011
Hill Climbing
One of my major weaknesses on the bike, esp when I am with all my Roc buddies, is climbing hills. I can easily keep up with them on the flat and downhill portions. But once I hit a little hill, they are gone! It's like a 50 lb. cement bag is dropped on my shoulders and I just lose all my speed.
And as I look at the site for the Tri in Barcelona, along with some youtube videos of the race, I notice that there are going to be some light climbs along the way. I am treking over the Rockies and scaling a volcano. But I am going to have to climb some.
So yesterday evening I decided to go over to one of the hills near our house and do some intervals. I don't know how far it is from bottom to top or what sort of grade hill it is, but I do know that it feels pretty long.
Deciding ahead of time what the workout will consist of is one of the best things for me. Internally I had agreed upon 10 treks up the thing. But I decided I wanted to sit in the saddle for half of them and stand to push for the other half. So we alternated.
Times from bottom to top
Standing:
2:15
2:06
1:55
1:50
1:55
Sitting in the saddle:
1:45
1:50
1:55
1:55
1:52
Wasn't too tired at the end. Guess I could have done another 10. Maybe soon!
And as I look at the site for the Tri in Barcelona, along with some youtube videos of the race, I notice that there are going to be some light climbs along the way. I am treking over the Rockies and scaling a volcano. But I am going to have to climb some.
So yesterday evening I decided to go over to one of the hills near our house and do some intervals. I don't know how far it is from bottom to top or what sort of grade hill it is, but I do know that it feels pretty long.
Deciding ahead of time what the workout will consist of is one of the best things for me. Internally I had agreed upon 10 treks up the thing. But I decided I wanted to sit in the saddle for half of them and stand to push for the other half. So we alternated.
Times from bottom to top
Standing:
2:15
2:06
1:55
1:50
1:55
Sitting in the saddle:
1:45
1:50
1:55
1:55
1:52
Wasn't too tired at the end. Guess I could have done another 10. Maybe soon!
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