1000 M running intervals

More speed work today. Went to the track and did 1000 meter running intervals. Unfortunately I did not have a cheering section :-( But they went ok. Average was 4:45 per interval which works out to 7:38s. Still good for me. Man I want to be sub 8s for the 5K on July 4!!!

400 M running intervals

Went to the track today and ran 400M running intervals. I brought Ashley and Emma with me, and Jill surprised me and showed up with Heather. It was awesome to have a cheering section! It didn't make the running any easier, but hopefully it was a little stronger as a result. My intervals averaged around 1:39 which equates to 6:38s; pretty awesome for me!!

Power intervals

Did power intervals on the dam today. A very cool place with a great view. Took my old bike due to some potential for inclement weather. I had planned to go on the Wednesday night group ride out of Agawam but the weather was so funky (intermitant rain) that I did'nt want to drive the 45 minutes to have the ride cancelled (if it is actively raining they do not ride). I figured I might as well go out of the house...although I did not get as much bike time in. Hopefully it will be nice this weekend and I can do a long ride and run on Sunday.

Steady state intervals

Rode today with 2 steady state intervals. Swam for an hour in the evening as well.

Rainy Sunday

Jill won her triathlon yesterday, beating her last years winning time by 5 minutes and setting a new course record. Awesome! AND we get another year membership to the Y which is very cool. The way the race was run was not too good though, only the first place man and woman got anything with a $55 race entry fee. Some people got t-shirts. Those are USAT rates with none of the benefits. Where does the money go? There was a pretty poor attendance. They could get some sponsorship from hammer and or runners world to at least get some goodie bags.

After the race, Steve and I did a 55 mile ride, mostly flats down into CT. It was pouring rain for most of the ride. Misery loves company, and any time on the bike is good time as far as I'm concerned! There is a 5K flat course in Springfield on the 4th of July that I want to do. I NEED to break into the 7s!!

Today I went to the track and did 600 M repeats, man those are terrible. But if I am ever going to get faster they have to get done!

Race day

Ran the Elks summerfest 3.5 mile race today. When I woke up it was raining so hard I thought that it might turn into an Exterra race. By the start (4 PM) the rain had stopped; since it was an off road race around the resevoir the trail (access road really) was wet but ok. The road is made of fine gravel / cinders and is part of the same course that is the talking turkey 6 miler in late November. I had a good warm up before the race, ran into some folks from the team and chatted for a while before the race. And we were off!

I had such high hopes for the race; really wanted to get into under 8 minute miles. Mile 1 was 7:12; mile 2 8:04; and I blew it on mile 3 which was 8:18. I ended up finishing in 28:30 which rounds out to 8:10s. My goal was 28:00. HR average for the first mile was at 175, 189 for mile 2, and 191 for mile 3. The last 1/2 mile the HR average was at 193 so I don't think that I could have pushed any harder.

ARRRGH! So frustrated. I need to learn either how to push harder, or how to set more realistic goals. On the plus side, my first mile was the fastest I have ever done, so thats a good thing.

Rest day today, Cycle and swam yesterday

Today is a rest day to get ready to race tomorrow, it's a short 3.5 mile race but I really want to be sub 8 minute miles. Last weekend I ran 6.8 at 8:41s so I feel pretty good about it.

I'm traveling this week so do not have my bike. I took a spin class on Thursday morning and did my own thing which was steady state. Very cool. Went out to dinner with a co-worker then did underswitch drills at the hotel. The pool at the Marriott Courtyard is the typical shorter hotel pool, 3.5 feet deep dropping to 5 feet deep. No people, and bath water warm. Perfect for underswitch drills! I got super comfortable with the drill and was consistently getting across the pool with 4 switches. I was able to start concentrating on the snap of the core at anchor and really feel myself propelling forward. It was a great session.

Run and swim

Thought that I would have a good run today with fartlek intervals. I'm traveling so I ended up getting on the treadmill after work. Man did that suck! I think that I ate something that did not agree with me at lunch as I was sweating profusely (more than I thought I should have been) and really felt like I was going to throw up. Had to back it down and turn the session into endurance miles. I had a light dinner and hit the pool at the hotel for 45 miutes doing underswitch drills and that felt really good.

Legs still sore...ran and swam today

Recovery run today. It's funny that my glutes and quads are still big sore, but I can run with relatively no problem. Had a session with swim coach in the afternoon; then on the road to New Jersey. It's been quite a while since I've had to travel. I'm glad that it will only be for several days.

Sore legs

My legs hurt so bad today that I can barely walk!! Went on a 2+ hour recovery ride with the team. Covered about 30 miles under the threat of masssive thunderstorms, saw much lightning in the distance but we able to get back to the cars before the rain came crashing down. I had been a very long time since I had a fun ride like that. Spent about 45 minutes doing drills in the pool as well.

Run leg of Ashland triathlon

Today I ran the run leg of the Ashland triathlon. Wow! 94 degrees, 6.8 miles although it was supposed to be an international distance triathlon. Very much uphill, this was the most difficult course I'd run since the Jones Amherst 10 miler early this spring. So many people were walking that it was unbelievable. Cyclonauts did exceptionally well on the podium. I broke the magic 200 BPM threshold today peaking at 201, I carried a 188 BPM average for the 58:30 of the run.

Recovery run

Did a 30 minute recovery run today to try to prep for the race on Sunday. Nice easy pace.

Climbing repeats

Climbing repeats to the tower. I pushed it a little harder than I usually do, during the climb my HR was steady at 170. Made it to the top in 28:03. What's so cool is that I used to get only to the rotary in 30:00 (and previously 35:00). The tower is another .3 miles with a steeper grade. To the start of the up it was 17:54 with an average speed of 19.7 mph and a HR average of 149. The hill section was an average of 9 mph, on a 5.5% grade with a HR average of 170.

I'll be doing the run leg of the Ashland triathlon on Sunday, just found out today. Amy will do the swim and bike. Cool!!

Fartlek intervals

Run today with 8 fartlek intervals. 1 minute rest in between. I lost count and did 9 by mistake... better 1 extra than 1 too few! Heart rate recovery on the first couple was good (down in the mid 160s) but towards the end my recovery heart rate was in the mid 170s. Tough workout but a good one. High heart rate day today!!

Power intervals

Man my legs are getting fatigued! Power intervals today, did them on the dam but ran out of room... Cool think is that I am getting up over 30 miles per hour. The rest of the ride was a cruise up to the tower and back home. Legs were singing...very zen like. I could feel every muscle and the connections. Really good workout.

Fartlek intervals and swim

Super day today, 75 degrees and sunny. 4 3 minute farlek intervals with 3 minutes between. Difficult but worth it! Also swam at the JCC in the evening. New low for resting heart rate this morning. 48 BPM. Good stuff!

Made all of the arrangements to drive to Newfoundland. It looks like we will be driving up with Charlie and his wife which will be cool. We may drive the whole way to North Sydney and not go on the Portland - Yarmouth ferry.

Climbing repeats

Climbing repeats on the bike today. Felt super strong. Something funky going on with my speedometer; jumping around all over the place. Nice and warm out, it's great to wear shorts and a jersey!

Good ride today

It's been a while since I spent a good amount of time in the saddle. Did my favorite loop which includes skinner mountain (skinner mt = 2 miles @ 7.4 average grade). The computer profile is below:

I had a predetermined amount of time for the ride since Jill had to be somewhere. I called home from the summit and realized that I had only an hout to get home. So I hammered and made it! Surprised myself. Saw a few Cyclonauts on the ride. 1 guy on 202, one on 47, and a group of 4 or 5 people on Bay road in Belchertown. It's very inspiring to see the Yellow and Black on the road!!

Jill decided that she is going to compete in the Short Course Duathlon World Championships. I just made all of our hotel and ferry arrangements. What a lot of driving!! I think it's awesome and it will be a great road trip.

Off day today

No workout scheduled for today. Went to the Y and practiced swimming drills for around 40 minutes.

Finally a dry day!!

Ran today. Pretty overcast and 65 degrees, no rain though which is a departure. Roads were dry as well. Today's run was not as good as Wednesday's. Last lower intensity run before I star getting back into LT work next week with intervals etc. They suck... but really help.

The speed work will really help with the upcoming 3.5 miler and 5K that are right around the corner. Hopefully I will be able to get to the pool tomorrow (supposed to be my day off).

I'd like to build a time trial bike this winter. The nice thing about building yourself is that you get exactly what you want from the get go. No comprimising or switching out parts at the bike shop (To upgrade to this crankset is $470, and we'll give you $6 credit for the one on the bike). No thanks. The leader frames look pretty phat; and start at $359. Get some D/A 10 on there, a Chris King Headset, bladed fork, carbon wing bars, and a slick wheelset and you're good to go!

A couple days worth here

Blogger was down so we've got a couple of days to cover... Still freakin raining. On Tuesday did a 50 minute hammer to the garage to pick up the car. Timing belt, serpentine belt, and regular maintenance... $700. But what the heck, the thing has 105,000 miles on it and runs great. To date we have not spent hardly anything on it. I so detest buying cars, it's like playing "who wants to screw me". Hopefully we'll get another 100,000 miles out of it.

Today we found out that Jill qualified for the short course duathlon world championships which will be held the last week of July in Corner Brook, Newfoundland. She is one of 16 people in her age group in the United States. Talk about inspiring!!

Did a whole bunch of scoping out and it looks like the only way we will be able to afford to go is to drive / ferry. Drive to Booth Bay Maine (4.5 hours), high speed ferry to Nova Scotia (3 hours), drive the length of Nova Scotia (8.5 hours), ferry to Newfoundland (6 hours), drive to corner brook (3 hours). Which rounds out to 25 hours each way. Road trip!! She is deciding whether or not she will go. I think she should; what an opportunity!!

Met with my swim coach for the first time tonight. She filmed me underwater and deconstructed my stroke, a lot of work needed!

On Wednesday I ran; first mile was 7:40 with a max HR of 163 so thats real cool. I also went to the pool and spent 45 minutes practicing swim drills.

Thursday was a ride in the pouring rain. Riding in the rain is still better than the trainer though!! I saw another cyclist out so that was awesome. Hopefully we'll get out of this rain soon. June 9 and 50 degrees!!

Is this Seattle?

The rain is back, the lawns like it but it makes for pretty crappy riding and running. Torrential rain as a matter of fact. Ran on the treadmill and rode the trainer in the garage with the door open watching the water stream down.

Great weekend

Pretty cool Sunday yesterday... Off day for me. Overcast with itermitant showers. Big local triathlon. Jill took first in her age group and second overall, being beaten by only 1 minute for overall. The woman who won it is in the 25-29 age group and is also a team mate. Cyclonauts were well represented on the podium, it was awesome! I really enjoy going to these events, but am at the same time depressed. Need to get my swim in order so I can start kickin it hard.

A bunch of the team was participating in the Mooseman international distance and 1/2 ironman up in New Hampshire. Noiel won his age group at the international which qualifies him for Nationals again. Still waiting for the 1/2 results to come out to see how the other folks did.

Rain, rain, and more rain

Rainy in the Northeast for sure... Rode the trainer in the garage, and ran on the treadmill. Not the otimum but my workouts were pretty short today and it was freaking pouring. Not too much else to say!

Speed up -- Heart rate down

My resting heart rate today before exercise was 48, kind of freaked me out a bit. Tempo run today. I had a very hard time getting my heart rate into Tempo range although my pace was good. What finally did it was seeing another runner as a matter of fact, need to represent for the Yellow and Black!! Once my HR was up, I could maintain in the proper range with much effort.

I think that there is a physiological change brewing, could be that after 9 months on my training program I'm starting to 'get in shape'.

I start with a swim coach next Tuesday so that's pretty exciting, lord knows I need much help with that sport.

Ridin' in the rain...

Due to a trip to the dentist as well as a run to the bike shop on Wednesday I missed my workout... had to double up today. Endurance run at lunchtime, and endurance miles on the bike with power starts at dinner time.

The run was super humid, wet roads, and the threat of rain. Got a couple drops but it did not amount to anything. Was super relaxed on the run and it felt great.

I rode back from the garage; needed to get some routine maintenace done to the car. It's pretty cool, from a track stand I can get up to 26 mph now in 12 seconds on a flat. Did not get so lucky on the bike as far as rain. Ended up in a thunderstorm, got soaked etc. At least it washed some of the HEED off my bike!! It needs washed anyway which I will do before I ride again. Good stuff.