2 great workouts even greater together?

Rode the bike on a loop that ended at the track. 6 x 1.5 minute power intervals on the bike, and 8 x 200m running intervals at the track.

Swim

Swam 1 mile at Haviland pond

Ride and a run

76 mile ride with George F. Man is that guy strong! Did the quabbin loop, then down 202 to Granby, over to 116, up and over the notch, then back to Belchertown via Bay road. Went on a 2 mile transition run afterwards. Vary hard workout; just what I needed.

Ride: 4:33:00 Average HR 155 average speed 16.9 MPH. 75.9 miles 4855 feet of ascent

Run 2 miles 17:26 Average HR 164

10 mile rainy run

What a miserable run.... At least I kept cool. 10 mile run, up through the fireroads into Quabbin over the dam and back. It started POURING just when I got into the woods and some of the time I ended up running in a river coming down the road. It did stop when I got onto the dam and the bugs were out in full force on the way home. Good driver not to stop!

1 hour 10 minutes @ 10 MM average HR 155

Run and a swim in Russell

Went up to Russell pond to be a few fellow Cyclonauts. I havent been up there since camping in the boy scouts 25 years ago. Took part of the afternoon off, went to the press to pick up our tri rear, then went for a 50 minute run before everyone else got there. No HR monitor. Swam about 1.25 miles.

Ride... and a bee sting

Rode up and over the dike at quabbin with 6 x :30 power intervals. Got stung by a freakin be or wasp or something. Luckily I'm not alergic, but it burned like mad!

23 miles average HR 148.

1.5 mile swim

3 loop to the flagpole swim at Haviland pond. Not too much more to say...

Track workout

Back to reality... Went to the track and did a 5 x 400m workout. Times were 1:28, 1:30, 1:32, 1:32, and 1:40. HR was about 178 during the intervals.

Sign up for IMLP 2008

No workout today....Jill and I both signed up for IMLP 2008. I'm both excited and a little sick to my stomache! Have a year to train, we'll both do fine. Drove home from LP today.

Spectate and run 13.1

Saw our fellow Cyclonauts off to the swim start and cheered them out of the water into T1 then headed back to the campground to change up and run 1 loop of the 2 loop marathon course. Downhill pretty much all the way out of town onto a pretty lonley rolling section (not lonley during the race I bet!) then uphill all the way back into town. This course will hurt on loop 2; bad. I took it plenty slow since the longest run I've had up until now was 7 miles. Took 2:10. Average HR 163. I worked too hard in the beginning trying to keep up with everyone else, and got dropped anyway...

Training on the Lake Placid course

First thing this morning about 15 of us went to the swim course to swim a loop. I felt like we were racing! Bag check and everything. The water in mirror lake is pretty clear, the line is marked by a rope which the bouys are anchored to about 5 feet underwater. The water was clear enough so that you didn't have to sight on the course. Probably the only time that I'll ever be on the line at an IM race..... :-)



After the swim we had breakfast, then pulled out the bikes for a loop of the course. 56 miles, 2800 feet of climbing. Leaving town there is a pretty good uphill, then it is a fast long descent. 51 mph was top speed, a few people were in their bars but the wind was pretty bad. then a hard left onto a few miles of flats followed by the long climb back into town (x2).



Awesome day! We even made it into the Lake Placid newspaper (http://www.springfieldbikeclub.com/photogallery/IMLP2007.jpg I'm last wheel).

Epic lake placid training weekend!

Headed up to Lake Placid NY at about noon to train on the IM course and cheer on our teammates whe were racing. Arrived at about 5 PM in light rain. Kevin Y helped me set up the tent (Thanks Kev!). And it was a pretty quiet night. Jill will be arriving on Saturday afternoon / evening from her trip to NYC.

Tight back

My back we so tight in the shouler blade area this morning that I can't turn my head; had to take the day off. Had a massage in the evening that seemed to help somewhat. This really stinks as my plan is to go to Lake Placid this weekend for a bunch of good training and to cheer on my teamates that are racing.

Hopefully it will ease up; I'll bring the bike and all the gear in the event that I feel better.

Recovery run

7 mile recovery run up the fire road, 10 minute miles. Average HR 146.

Swim

1 mile swim at Haviland pond. Felt great after the race!

Old Colony Triathlon

Old Colony Triathlon today.... Last year I did the run as part of a relay team. Step up time to do the whole thing in preparation for Timberman next month. 1 mile swim, 24 mile bike, and a 6 mile run.

The day started @ 4:00 AM, got up, ate, etc and loaded the car. I was picking up a buddy, Dave, who was racing as well. Went to load the bike, flat front tire. Crap! 3 minute change and off to get Dave. Concerned that I'm running a bit late. Get to Dave's house a few min late, he bails on the race Crap!! I just drove 20 min out of my way and am losing time. Get on the highway and hammer the 2 hours to the race. Park, ride bike to transition check in, get marked, set up, blah, blah. No time for a warm up today. Dick and Rick Hoyt are in the house; can't have a bad day with that sort of inspiration.

Due to the tragic death by heart attack of an athlete in the Cohasset tri several weeks ago the swim course was changed up to 2 loops with a little beach run inbetween the loops.... Looking at the swim prior to the start I was talking to a couple people and we thought the course looked a little short; then we found out it was 2 loops. Now it's looking a little long... There are 4 waves; The Hoyts start us off, followed by elite and clydesdale, then women, and the men are last. It's a good swim despite the beach run, but it's long. I came out of the water in 40:41 which is my 1.2 mile time which seems about right.

T1 is 2:10 and off on the bike. The old colony bike course is 4 loops of 6 (plus a little) miles and is mainly flat with 2 rollers that you can get out of your seat on. I was passed by 3 people on the bike this time; 2 elites and D.Vescio who always does the bike for a comprehensive training systems team. I could not believe how slow his cadence was as he powered by. I passed the 140 pounder that I was going back and forth with at Ashland on lap 2; since the course was flatter he stayed passed for the rest of the bike (but passed me on the run!). Off the bike in 1:06 and change @ 21.8 mph.

T2 is 1:32 and I'm running, which is 1 loop of the bike course in the opposite direction. It was pretty hot and I'm glad that I brought my fuel belt. For the most part I took sips of my water whan I needed it and dumped the water at the aid stations (which there were 4 of this year) over my head in the attempt to keep cool. The run is 58 min and change and I'm done!!

2:50:47 with an average HR of 174 for the race.

Light run

5 mile recovery run, up the fire road. Pretty hot and humid out; it was kind of wanting to T-storm. Windy etc. but the rain never started. Feeling good for the race this weekend.

5 miles, 48 min, average HR 151

Quick ride

15 mile rip back home from the honda dealer in Northampton.

57 min, average hr 141 average speed 16 MPH. Bunch of traffic slowing things down at the turnoff to Bay road due to construction.

Swim

1.4 mile swim at Haviland this morning. 1 perimeter, and 1 out and back to the flagpole.

Light brick

Did a easy ride/run brick on the Cervelo. Got a flat on old enfield...

Swim and run

Swam a mile at Haviland this morning with Mary, Dave, Deb, and Cindy. Ran up the fire roads in the afternoon (7 miles). I need to get my long runs long.... Will add 1 mile per week.

7 miles average HR 159

Nice 50 miler on the Cervelo

Jill rode a 70 this morning and I went out for a flat 50 miler in the afternoon. I made a couple tweaks to my seat position due to some numbness in my last race and wanted to give a good effort, although not race pace.

50.2 miles 2 hours 43 minutes average speed 18.8. Average HR 153

Back to the track...

Headed back to the track for 3 x 800m intervals. The second intervals are always the worst. First goes well, but at about 350 m into interval 2 the legs run out of energy and feel dead. There's about 100m of this and then you tap into different stores and it gets marginally better. after the second, you know that it's going to hurt and you just deal.

Average HR 166, intervals get you to 188. Times were 3:12, 3:25, and 3:20

Ride and speedwork

Took the trek to the high school track then proceeded to run 8 x 200M intervals. They were toughies... Not enough time to get anaerobic, but the quads were talking to me big time. times ranged from 27 seconds to 40.

Epic July 4 workout!

The day started at 4:45, go t up and headed to Crystal lake with Noiel, Mike, Dave, Doug, and Mary for a 2 mile perimeter swim. This is the longest swim that I've done by 25% so I was really looking forward to it. Crystal lake was great! The water was in the low 70s and pretty clear. Took about an hour 10 minutes for the 2 miles. Mary and I then rode 60 through parts on MA and CT. Encounterd 3 rottweilers on the ride (2 at 1 house and 1 at another on the same street) and that kind of sucked, can you say power intervals!?!? Done by 11 AM and headed home to spend the holiday with the family.

60.2 miles, 2570 ft of ascent. Average HR 136. Average speed 16.4

Swim and run

Swam a mile @ Haviland in the AM and went to the track for 6 x 400M intervals in the afternoon. Intervals ranged from 1:33 to 1:37. I was pretty happy with the consistency. Average HR for run 160 with 182 during the intervals.