31 January 2011

training-Seattle Multisport

Hours
Sleeping
6 Time
of Day
6:00 AM
Body
Weight
12:00 PM - 179 Body
Fat
 
Distance   Power threshold - 320
Time Total – 55 min Speed  
Total
Ascent
  Max  
Breakfast 5:00 AM – half a PowerBar, water
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy stretching – hamstrings, glutes, hip flexor, pigeon, groin, lower spine
Workout Type  
Weather  
Course 12 x 1.5 min peak & fade
Results  
Equipment Rain Bike
Clothing  

Holy crap today was a great workout... I need more like this.

In attendance at Seattle Multisport were Ryan D, Tim F, Steve O and Dean J.

We warmed up for 15 minutes (which included a small 'bump' of increased resistance) and then got down to business. Today 'business' was 12 x 1.5 minute intervals that Tim B called 'peak & fade'. We started each interval at 110% of our threshold power setting and then faded throughout the interval to 95% of our threshold power. Needless to say it was tough to maintain the same cadence the entire interval even though the resistance kept slacking off.

We did three intervals each followed by 1.5 minutes of rest and then got a 3(?) rest. This was followed by six more intervals with 1.5 min of rest, another 3 min rest and then the last three with 1.5 min of rest again.

Ryan was FLYING for the first three. Shite. He would roll into them at about 28 mph (complete with excited, motivational banter) and then would hit and sustain 37 ish mph until the end. He also had his threshold power set at 320 watts. During the rest period of these first few intervals he never dipped below 27 or 28 mph from what I could tell.

I was just trying to maintain 26+ mph in my 50x14 and managed to do that for about the first four or five when I started to waver just slightly. From that point it was a challenge to hold onto 25 and I sometimes dipped into 24 mph.

After the first interval we all realized this workout was for real and the chatter kind of did a drastic taper. After the first group of three there were a few groans and gasps. Me included. At this point the workout looked very intimidating. From what I recall, after we completed two intervals Ryan announced, "Only 10 to go!" Not so helpful. :)

I wasn't really watching everyone as I had my eyes on either my numbers or those of Ryan. He has been a real inspiration for me lately as we are close in age and size and he has been riding exceptionally well lately. And being the shallow type of person who needs to constantly compare himself to others and requires outside motivation it comes pretty natural.

Around the middle of the workout Ryan's numbers started to approach human and for the last three we were actually pretty close in terms of velocity (I forgot what the power numbers were but since our threshold was set the same they should have been close as well). During the last two Ryan was obviously working VERY hard trying to hold onto 25-26 mph and this gave me that little bit of extra incentive. We both tried to ramp it up for the last interval and we both hit something like 33 mph so it was good to have a tiny bit of parity there for the tail end of the workout anyway.

Great workout and a great crew to workout with.

At lunch I hit the IMA and just stretched for 30 minutes. Much needed.

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30 January 2011

training-snowshoe

Hours
Sleeping
6 Time
of Day
11:00 AM
Body
Weight
  Body
Fat
 
Distance   Power  
Time Total – 90 min? Speed  
Total
Ascent
  Max  
Breakfast 6:45 AM - smoothie
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Workout Type active recovery
Weather mid 30s, foggy, some wind in exposed areas
Course Gold Creek
Results  
Equipment  
Clothing  

Shelley and I finally got out to Gold Creek and hit the – apparently very popular – mixed use trail there. We saw a lot of people with snowshoes, people skinning up and people with old school fish scale skis shuffling up; even the occasional walker with no special equipment at all. At the bottom it was essentially a playground with loads of kids and sleds and parents with digital cameras filming their children while not interacting with them. It's the American way after all.

The conditions were fantastic. Hiking along was really fun as the green trees made for a beautiful contrast to the white snow and our pace was very conducive to talking.

After a bit we decided to turn around and then Shelley suggested we take a trail through the woods instead of staying on the road. Nice! We went down some pretty steep slopes and Shelley lost a basket on her trekking pole twice but we found it both times thank goodness.

We need to come back here with a GPS as there are a TON of trails to explore and the all look really fun.

One guy that was descending on skis had THREE dogs with him and they were all bounding along keeping up no problem. That was cool to see.

Snowshoes (at least ours) have fantastic traction. You can just go up a slope and not worry about slipping. Even going down is pretty predictable. And I used to laugh at people with trekking poles; no more. They have a noticeable function out here in the deep snow and I bet they would be really useful on certain hikes as well. I have become a believer.

29 January 2011

training-team ride

Hours
Sleeping
6 Time
of Day
8:00 AM
Body
Weight
  Body
Fat
 
Distance 53 miles Power  
Time Total – 4:00 Speed  
Total
Ascent
4364 ft Max Elevation – 1410 ft
Breakfast 5:00 AM – cereal
7:30 AM – 4 Fig Newtons
Lunch  
Dinner  
Workout Food 2 large bottles each w/3 scoops Endurox R4, half a PowerBar
Injuries  
Therapy  
Workout Type hills
Weather upper 40s, wet, some wind in exposed areas
Course  
Results  
Equipment Rain Bike
Clothing Sugoi shoe covers, Roubaix knickers, Craft long sleeve undershirt, short sleeve jersey, arm warmers, Curve rain jacket, OR Gripper gloves, cap

Finally – a good day on the bike!

Early in the morning it looked like it might not rain today... Ha! By 7 it was misting and by 7:30 it was drizzling. But it was not too cold. Bonus. I figured I would try my super duper rain coat and it passed the test with flying colors.

In attendance today were Greg K, Dean J, Olivier H, Jed B and RC R. Couldn't ask for a better group.

I was hoping my day of rest yesterday would help me bounce back after my long week of work and I think it did. After we crossed the bridge Greg turned to me and told me I had 'killed it' going across the lake. Although a bit of an exaggeration I guess it meant I was feeling all right. Then as we rode up Coal Creek Pkwy Olivier told me that perhaps I should ease up as everyone else was quite a ways behind us and he was not warmed up yet. It was shaping up to be a good day. :)

ASIDE – not that dropping your friends is a good day, it was just great to not feel so stressed on the bike. I was breathing easily and the legs were turning over at a higher cadence than usual. All good stuff.

Heading up Cougar for the first time Olivier went right to the front. That was expected and I tried to hang with him. It felt comfortable at first but then bit by bit it got less comfortable and I started to let a gap open up. I managed to close it just as we crossed the flat saddle and then Olivier shifted off his largest cog and had to stop and get off his bike. I rolled past per his insistence and just like that he was back on my wheel and then passed me a good 100 m before the top. Nice. Up here we took a quick look at the estate Dean is building, grabbed some food and then flew down the steep side of Cougar. God I love that descent. And my brakes were working really well so no big deal.

Next up was Squak. This time I started in front with Olivier right behind me but after about five blocks he eased up next to me. For a bit it was feeling okay and we rode more-or-less next to each other but then when we started the second pitch he started to pull away again. Damn. I had again been feeling really comfortable to that point but I think he upped the pace just a smidge. This time I tried to keep the tempo up and just do what I could manage without blowing up and it paid off. As we neared the top I saw he was not too far ahead and shifted up and gave it all I had for about one or two minutes and closed the gap. Legitimately this time. :) Ouch! But then we stuck together for the last few blocks and I did not explode – I was feeling great! Up here it was time for more food and drink and we waited for everyone else.

For once I was actually excited about the steep of Cougar. I pulled into it and settled right into what I felt was an aggressive but sustainable pace for me. After a bit I looked back and Olivier was the only one on my wheel.

I was feeling super actually and for a change it felt like I was able to get really deep, full lungs of air. That is always my weakness, my lungs seem to give out before my legs. It feels like I just can't get enough oxygen and then I blow... Not today.

On the steepest turn I stayed in the saddle (36x27) and powered around the corner. As the road flattened out I shifted up and sped up and suddenly I had gapped Olivier! Unfortunately this was also when the effort began to show and my pace kinda wavered. By the time we got to the last steps he had caught me and passed me again. I did manage to close the gap but only because he dropped his glasses and had to clip out to pick them up. :) Still, by the time we got to the top I still had a tiny bit left and was not feeling like total thermonuclear meltdown.

Next up was the Newcastle golf course hill and now I was feeling the toll of the ride. Still, I opted for a relatively small gear and tried to spin it as fast as I could and managed to ride away from everyone.

ANOTHER ASIDE – is it funny or typical that my feelings are dictated by how I am doing compared to my friends? Whatever; I did feel really good today.

From here we just rolled home. It was basically all downhill or flat and that was fine with me at this point.

It did seem like Greg warmed up as the ride progressed. Ditto for Dean. By the time we got the the I-90 floating bridge I was cooked and these guys (and Olivier) floated past me on that damn rise heading west. No way could I respond this time.

Since the ride had turned out shorter than expected I opted to hit downtown with Dean and then came up Pike for one last climb.

I was very comfortable except for my hands that started to get cold the last hour. My jacket is f'n awesome and my feet were fine and it was plenty warm enough for knickers. Yeah. Making the wrong clothing choice sucks.

28 January 2011

training-core

Hours
Sleeping
6 Time
of Day
5:30 AM
Body
Weight
8:30 AM - 180 Body
Fat
 
Distance   Power  
Time   Speed  
Total
Ascent
  Max  
Breakfast 6:30 AM – cereal, banana
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Workout Type rest
Weather  
Course
plank 4 min, 2 min each side
back extensions 3x30
roman chair knee lifts 3x40
hip abductors 3x30 – 100 lb
push-ups 20
Results  
Equipment  
Clothing  

After yesterday's drubbing I chose not to even do any light cardio today – just no interest.

Instead I decided to start my core workout with the plank to see if I can go any longer than usual and the answer is yes, I can. Nice.

I had my annual physical at the doctor today and was pleased to see that even after breakfast my weight was not high. And my height was an honest 6' 2 1/4". I can proudly say that I only tell people I am 6' 2" whereas many 5' 9" guys seem to insist on being 6'. Is height like penis size or something? Do all guys want more? Obviously that is rhetorical because tons of guys lie about their height. What cracks me up is when they say it to my face while looking up at me. How about you just shut up and sit down.

27 January 2011

training-core | commute | spinning | Seattle Multisport

Hours
Sleeping
6 (maybe...) Time
of Day
gym – 5:30 AM
spinning – 12:00 PM
trainer – 6:00 PM
Body
Weight
7:15 AM - 182
12:00 PM - 182
Body
Fat
9
Distance commute – 12 miles Power interval #1 – 279 watts
interval #2 - 270+ watts
Time Total Speed  
Total
Ascent
  Max  
Breakfast 6:45 AM - smoothie
Lunch 11:00 AM – chocolate
1:30 PM – smoothie
2:00 PM - Stonewall's Jerquee, pretzels, water, orange, lots of nuts
Dinner  
Workout Food gym - water
trainer – shot of gel, nuun
Injuries  
Therapy 3:30 PM - chiropractic
Workout Type intervals, 2x20
Weather mid 40s to low 50s, cloudy, dry
Course
ball leg lifts 3x20 each leg
roan chair knee lifts 3x40
cable cross-overs 2x15 – 15 lb
cable punches 2x15 – 15 lb
push-ups 2x20
spinning - IMA
trainer - Seattle Multisport
Results  
Equipment commute - Town Bike
trainer - Rain Bike
Clothing  

Hit the hay at 9:30, up at 3. Not good. So what do I plan for today? Tons of exercising.

At the gym I wanted to mix it up so did some cable work. Kinda fun but also not so helpful I'm thinking... It just felt easy and I wanted to get out of there.

At lunch I went spinning and noticed I was still REALLY tired. We did some hard efforts (30 seconds all out, etc.) and kept the resistance on more than usual (we had a substitute instructor) and we went a few minutes longer than usual. By the end of class I was not able to go when told to do so. :(

Riding to my Chiropractor I felt totally gassed and was just twiddling along on my bike. Climbing up Capitol Hill after my appointment felt no different.

I started my first interval at Seattle Multisport at a threshold setting of 310 watts, we were doing the intervals at 90 percent of threshold so this meant my load was 279 watts. I almost chose 300 but at the last second upped it to 310 thinking 300 was ridiculous.

I made it but it was not easy to keep my cadence up/my speed over 24 mph while in the 50x14. So when we started the second interval I lowered my threshold to 300 watts which is a load of 270 watts.

At first even this seemed kind of hard but I stuck it out. With five minutes to go I was not keeling over so I upped the threshold by 10 watts and managed to do that every minute so did the last minute at 350 watts which is an actual load of 315 watts.

At the end Greg turns to me and said, "Where did that come from?" My response was that I probably did not go hard enough and so still had some gas in the tank but in retrospect I should have just spun easy or bagged this workout altogether as I was not able to go hard all day.

Obviously I am still learning to listen to my body and today I was wearing earplugs. Say hello to garbage miles. When I got home all I could do was shove some food in my mouth and rinse off and get in bed.

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26 January 2011

training–stairs

Hours
Sleeping
6 Time
of Day
6:00 AM
Body
Weight
7:30 AM - 180 Body
Fat
9
Distance 14 flights Power  
Time Total – 58 min Speed  
Total
Ascent
  Max  
Breakfast 4:30 AM – PowerBar, water
7:15 AM – cereal
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Workout Type  
Weather low 40s, dry, calm
Course Howe Street stairs
Results  
Equipment Brooks Defyance
Clothing shorts, short sleeve active T, long sleeve active T

Fatigue accumulates and then that accumulation reveals itself in strange ways.

I was totally blown after Sunday's workout so did nothing Monday. That felt great. Tuesday/yesterday I did a short spinning class and it felt pretty good so I figured I was back on track and was super psyched to hit the stairs and hit 'em hard today.

Ha!

Jim K and I both showed up promptly at 6 and headed down for our first walker – which felt fine. The next time up was a runner and I think it was honestly the slowest 'runner' I have ever done. I slowed down pronto, slowed again crossing Broadway and barely made it to the top. Holy crap were my legs moving slowly.

The next runner was only marginally better meaning not a whole hell of a lot.

I was determined to 'break through' this barrier and tried to go all out on the third runner. It resulted in another small improvement but I could finally feel my legs coming around. Sure enough, the fourth runner was what I would call normal which I guess is relatively fast.

After eight flights of this we switched to the up-two-down-one format for the runners and did two more. Since each of these runners is 1.5 flights we got in our 14 total exactly. These last two felt fine but I was still not screaming up by any means.

Obviously I am not well rested. And my leg speed sucks. Jim and I were commiserating that as you get older you pretty much need equal parts rest with your work. Prior to today I got in six hard days and two rest days. Even five and three would have been okay most likely.

One more week of this and I will be done with ALL types of running thankyouverymuch.

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25 January 2011

training-core | spinning

Hours
Sleeping
7 Time
of Day
gym – 5:00 AM
Body
Weight
7:15 Am - 181
12:00 PM - 182
Body
Fat
9
Distance   Power  
Time Total (spinning) – 45 min Speed  
Total
Ascent
  Max  
Breakfast 6:15 AM - smoothie
Lunch 11:00 Am – orange, water
1:15 PM – smoothie
2:00 PM – massive veggie burrito
Dinner  
Workout Food water
Injuries  
Therapy stretching – hamstrings, quads, hips
Workout Type  
Weather  
Course
ball leg lifts 3x20 each leg
back extensions 3x30
plank 3 min, 2 min each side
roman chair knee lifts 3x40
hip abductor 3x30 – 100 lb
push-ups 20
spinning - IMA
Results  
Equipment  
Clothing  

I got some sleep – yes!

Then I bounced out of bed five minutes before my alarm went off and actually showed up at the gym right when it opened. Hooray for me.

Core was hard but I was motivated to get through it. Good thing too as I was panting pretty good those last few seconds of my plank. Sheesh!

Spinning at the IMA was fun for a change. Pretty darn sure there is a direct correlation between the amount of rest I get and the quality of my workout... :) Last week I showed up beat down for class but this time did nothing the previous day. And guess what, rest works! Go figure.

24 January 2011

training-commute

Hours
Sleeping
7 Time
of Day
 
Body
Weight
7:00 AM - 180 Body
Fat
9
Distance 12 miles Power  
Time   Speed  
Total
Ascent
  Max  
Breakfast 6:30 AM - smoothie
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy massage, chiropractic
Workout Type  
Weather 48-50, damp
Course  
Results  
Equipment Town Bike
Clothing  

A few days ago the plan was to hit the trainer this AM and bust out some quality intervals. Ha! I went to bed last night so incredibly tired and woke up feeling no different. I need a day of rest.

So I'm bagging Seattle Multisport and bagging the gym and just riding my bike to work. Oh yeah, and I'm getting a massage. Take that.

After my massage this morning I got my first chiropractic analysis and adjustment ever. It felt strange and just like you would expect, there was a 'pop' associated with each adjustment. Turns out my lower back is quite immobile and my Chiropractor wants to see if we can increase mobility in that region.

I'm learning it takes a team to keep you going.

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23 January 2011

training-trail run

Hours
Sleeping
6 Time
of Day
7:15 AM
Body
Weight
  Body
Fat
 
Distance 10 miles Power  
Time Total – 1:25:15 Speed Overall – 8:32 min/mile
Total
Ascent
  Max  
Breakfast 6:00 AM – PowerBar, water
Lunch  
Dinner  
Workout Food small bottle w/2 scoops Sustained Energy
Injuries  
Therapy stretching – hamstrings, calves, hip abductor
Workout Type  
Weather low to mid 40s, foggy
Course Cougar Mt
Results  
Equipment Brooks Cascadia
Clothing shorts, Craft short sleeve undershirt, long sleeve active T, cap

It's Sunday so it must be time to hit the woods with the ultra crowd. In attendance today were Bill H, Justin A and Frank.

I was feeling pretty TIRED this morning... the long ride yesterday coupled with my seeming inability to get enough sleep (which is getting old if you ask me) had me a little worried honestly. Worried enough that I contemplated bagging the run today.

As we got out of our cars I looked around and it was like I had crashed a MT101 party or something. Everyone was wearing them – even the same color – except for me.

Thankfully the pace up the first climb was very sedate. But then we must have sped up because when we got to the road crossing I was absolutely sucking wind. Everyone stopped to pee here and kept on walking, then jogging and finally running again just to give myself a a little space. I think it took Bill about 1/4 mile to close the gap. Nice.

For the next several miles Bill and I were just ahead of Justin and Frank. Justin is pretty good about keeping a recovery run at a recovery pace but Bill likes to ease on the gas pretty much all the time... I just wanted to see if I cold hang so clung to Bill's heels for a while. Eventually Bill pulled away from me and Frank and Justin caught me and that's how we finished. Once or twice I did manage to reel Bill back in on a descent but even the slightest incline meant he just floated away and I was reduced to shuffling. Ouch.

As we got to the bridge (read: finish line) I glanced at my watch and was very surprised to see that I had run this loop faster than ever. I think the first time I gave this a go we clocked 1:30 or so and then I did a 1:28 and maybe a 1:27 so today was another chunk of time less. No wonder I was breathing so hard.

ASIDE – some day I will need to show up here when I am rested, am running more and see if I can go under 1:20. I bet I can.

After the usual post-run sarcasm (frequently revolving around my outfit, shoes or the amount of mud on my calves from my shoes hitting them) we parted ways and I drove away. Instantly I was starving and I was craving something savory... Hooray for QFC. I made a beeline for the parking lot and the first isle I walked down was the meat isle so I grabbed a package of Yves meatless ham and wolfed it on the spot. Sweet, sweet satisfaction. Then I drove home and ate more.

Man, that run after the Saturday ride really finished me off. I think it might be time to quit this running as hard as that is for me to do right now and focus on two wheels. I did the first Cougar loop a few weeks ago just to prove to myself that I was over my injury and to feel like I was 'back' so mission accomplished. I better focus on the bike now.

Funny how hard this will be/is... These guys are great to run with and I'm really enjoying being able to do more than one sport at a time.

22 January 2011

training-team ride

Hours
Sleeping
6 Time
of Day
7:15 AM
Body
Weight
  Body
Fat
 
Distance 100 miles Power  
Time Total – 5:30
Moving – 4:45?
Speed Overall – 18.2 mph
Total
Ascent
  Max  
Breakfast 5:45 AM – 2 pieces cheese toast, big bowl of yogurt, apple sauce, muesli, tea
Lunch  
Dinner  
Workout Food 2 large bottles each w/3 scoops Perpetuem, peanut butter and jam sandwich, PowerBar, 2 shots gel, Coke
Injuries  
Therapy  
Workout Type endurance +
Weather low to mid 40s, dry sky, damp ground for the first several hours, light breeze
Course  
Results  
Equipment Rain Bike
Clothing Sugoi show covers, Roubaix knickers, Roubaix leg warmers, Craft long sleeve undershirt, heavy long sleeve jersey, wind vest, Polypropylene gloves, OR Gripper gloves, cap

We had the best attendance of any team ride yet. Nice!

The first few miles were very sane which was great considering we were gonna be out there for a while. On Hollywood Hill We immediately dropped Neal G which sucked. I feel bad for that guy, he works so hard and has less time to ride than some people. A few people also separated themselves from the rest of us setting the tone of the ride. Any time the road tipped up Olivier H, Ryan D, Alex T and Andrew E would ease off the front and continue to increase the gap as long as the hill lasted. Behind them was Steve O, me and sometimes Greg K who rode with a lot of determination today and kept getting better as the ride progressed. I was determined not to blow early so although I might have been able to hang with the leaders I probably would only have been able to do that once. Not a good strategy.

We had to avoid only one flooded road and that was very early with an easy detour. The roads in the Carnation Valley were all okay to my surprise.

ASIDE - High Rock is a great climb; we need to come here more often. This was one my hardest and longest efforts today. Unfortunately this is where we lost Neal for good. He was really struggling on the West Valley road and this was the nail in the coffin. While on the Cherry Valley loop we saw a huge bird of pray that glided by pretty darn close to all of us. Impressive. I also took off my vest here. A bummer that we lost Tony B on this section.

We were still all together as we hit Carnation for a food stop. Greg got a huge Coke and shared it with me – that was a life saver. Funny how I hate soft drinks until I'm at the bottom of big, black pit of glycogen depletion. Then it's manna from heaven. Here I removed the Gripper gloves.

Going up Tolt we still managed to stay together but then on Ames Lake Road we broke up. Alex was going faster than the rest of us and then Olivier jumped to join him and then Ryan did likewise and then Andrew went too. That was the last I saw of them. Tim F was having trouble unfortunately but Greg hung back for a bit and when he caught us he told us it was okay to proceed. So at that point it was just Greg, RC R, Lane S and me.

RC was really working to hang in there whereas Lane always looks like it's easy. Greg was feeling it for sure and so was I but I managed to put in some good pulls here and not explode.

Entering Redmond Greg's rear wheel started to come undone and we had to stop to tighten a lot of spokes. I used the opportunity to take of my leg warmers. At this point Lane took the shortest route back to the north end of Lake WA so now we were three.

As we rolled through Marymoor Park I was running on empty for sure. We got to the exit and as I eased into the left turn lane Greg announced he was heading north. RC joined him and then I was alone. Oops...

Within one mile of heading south I was in trouble. I still had food in my pockets but nothing sounded even remotely edible. I guess smart people would force themselves to eat but knew there was a store coming up in a few miles so held out with visions of Coke baring sugar plum ferries dancing in my head.

That was the slowest I have ever ridden along the west shore of Lake Sammamish. Ouch.

Towards the south end of the lake I passed a convenience store on my left but thought there was another one around the corner on my right. What I thought was a store turned out to be a church. Damn.

I looked down and saw I still had half a bottle of Perpetuem so took two big swigs. And it helped! Thank god.

New port sounded about as appealing as a sharp stick in the eye so I hit the trail heading west. By the time I crested the hill I was feeling even better and had another swig. Looking at my bottle there was one left. Ever been on a long ride (or run or whatever) and feel like you need to ration your food? That was me. Big time.

As I hit the bike path to cross the swamp I passed two guys and the glued themselves to my rear wheel all the way across the swamp, Mercer Island and the I-90 bridge. I was riding steady but NOT fast by any stretch of the imagination but it must have made their day. It's times like these when I wish I had my iPod.

I even managed to not keel over climbing the rise on the floating bridge and at the top my two shadows turned north and I went through the tunnel.

Crossing the lid the Bike Polo crowd was hard at it so since the sun was well and truly out I got off my bike and watched for five minutes. Not because I was tried or anything though...

I left the tennis courts with a big smile on my face. The sun was on my back, I had finished the ride and my back had cooperated big time. I savored the last sip of Perpetuem as I cruised home. It was a good day.

21 January 2011

training-core

Hours
Sleeping
5 Time
of Day
5:00 AM
Body
Weight
7:00 AM - 181 Body
Fat
10
Distance   Power  
Time   Speed  
Total
Ascent
  Max  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Workout Type rest
Weather  
Course
ball leg lifts 3x20 each leg
back extensions 3x30
leg extensions 60
push-ups - 20
Results  
Equipment  
Clothing  

I went to the gym with the best of intentions but simply ran out of gas. It was all I could do to get through a couple of exercises and then I turned tail and headed home.

I probably would have done the plank but I forgot my watch and my phone and the gym clock is too far away from the mats to see the second hand and of course there is no way you can do this without a timer... That's what I told myself as I went home anyway.

20 January 2011

training-core | spinning | Seattle Multisport

Hours
Sleeping
6 Time
of Day
gym – 5:00 AM
spinning – 12:00 PM
trainer – 6:00 PM
Body
Weight
7:00 AM - 181
12:00 PM - 182
Body
Fat
10
Distance   Power 1st interval – 297 watts
2nd interval - 288+ watts
Time Total (spinning) – 45 min
Total (trainer) – 51 min
Speed  
Total
Ascent
  Max  
Breakfast 6:45 AM – cereal
9:00 AM – banana
Lunch 1:30 PM – smoothie, 2 sample size Luna bars
2:00 PM – 2 bananas, orange, pretzels, macaroni & cheese
Dinner  
Workout Food water
Injuries  
Therapy  
Workout Type endurance +
Weather  
Course
ball leg lifts 3x20 each leg
back extensions 3x30
plank 3 min, 2 min each side
roman chair knee lifts 3x40
hip abductors 3x30 – 100 lb
push-ups - 20
Results  
Equipment Rain Bike
Clothing  

Core was okay, those leg lifts are kicking my ass. At least I was able to hit my usual plank time today unlike Tuesday.

I have signed up for this spinning class at the IMA every Tuesday and Thursday at lunch and today, just like Tuesday I tried not to go very hard. As it happened, the instructor was still teaching everyone technique and we did not work that hard. She taught us about where to position your foot in the "toe cages", "scraping mud off the bottom of your foot" and that to adjust your saddle height properly you should to a Captain Morgan next to the spin bike and put the saddle at the level of your thigh. Whatever. She is good at remembering names so that is nice.

At Seattle Multisport I could tell I was sorta tired during the warm-up but increased my threshold power to 330 (it was 225 last week) anyway just to see if I could do it; our intervals are at 90 percent of our threshold. And I did. Once.

I was breathing pretty good for the last five minutes of the first interval so adjusted it down to 320 for the start of the second. That still felt hard but after 10 minutes I upped it to 330 anyway. I lasted maybe five minutes and then had to drop it back to 320.

And about one minute after that I quit pedaling. Damn. I just lost focus. Plus I was tired and [insert several lame excuses here...].

After catching my breath for maybe 20 seconds I got going again and was able to finish the interval. With five minutes to go I upped the threshold power to 330 and then with four to go I upped it to 340 but unlike last week that was all she wrote and I had to drop it back down to 330 shortly thereafter and finished gasping for air.

So, not exactly the workout I wanted but good to see that I did not go backwards compared to last week and this has been a hard week for me with no real rest. In my book that is progress. For sure if I had shown up rested I could have set the threshold at 330 for both intervals if not more. The morale of that story is rest counts.

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Endlich, das xphone!

In the age of the iPhone 4, a bucket of brass balls can-do phone, and 4G, consumers are presented with phenomenal advancements not just in computing technology but in form factor as well. You can now literally hold in your hand exponentially more computing power than it took to send astronauts to the moon and return them safely to earth.

Of course technology marches on relentlessly and as soon as one manufacturer comes out with the latest Swiss Army knife of a device they are one-upped by another.

The first in this trend was the Pomegranate. Never before has so much 'stuff' been combined in one device.

Leave it to the German engineers to exceed even this with the xphone:

For those of you that don't speak German I will spell it out for you.

  • Innovation, ageless design, the most modern techniques, high resolution touch screen display (oops... that was on English). finally, the xphone.
  • The built-in 48 mega pixel camera can accommodate all kinds of external lenses thanks to the universal adaptor.
  • Print directly from your phone.
  • The omni-device-interface is compatible with flash cards, optical media and via 'flash back technology' all kinds of other media.
  • The heart of the xphone is nuclear powered and lasts for over 80 years. This kind of power lets you do all sorts of things like activate the induction powered ceramic coffee warmer.
  • sms2toast technology means never again having to give up that delicious crunchy slice of toast.
  • With the optional 'all currents' adapter your xphone will be a life saver in so many ways.
  • It's currently available in all colors and any materials.

God I love toys.

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19 January 2011

training-stairs

Hours
Sleeping
5 maybe Time
of Day
6:00 AM
Body
Weight
  Body
Fat
 
Distance 12.5 flights Power  
Time Total – 55 min Speed  
Total
Ascent
  Max  
Breakfast 5:00 AM – PowerBar, water
7:00 AM – cereal
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Workout Type intervals
Weather 40, some clouds, dry
Course Howe Street stairs
Results  
Equipment Brooks Defyance
Clothing shorts, Craft short sleeve undershirt, long sleeve active T

Not much sleep last night... I woke up at 2:30, tossed and turned for at least an hour and then maybe slept for one more hour. :( In my experience sleep is one of the most important things to help you recover and not get sick.

I have been trying to eat something prior to these early workouts and turns out PowerBar Performance Energy bars work fairly well. Something sure helps, of that I am convinced.

ASIDE – remember when this was the only product that they made and you could just call them PowerBars? Long gone.

I met Jim K and we struck out promptly at 6. We are walking the first two flights lately (which I like) and then we do the first runner. Which felt like dirt... holy cow were my legs turning over slowly. The runners did get better all the way to the end of the workout which to me means I am tired but not totally wasted and that I also needed to warm up.

Our last runner was the old 'up two down one' and again it felt good to mix it up. Then we polished off the workout with a walker.

Next week we are scheduled to add one more runner. Yikes! The following week we add one more walker and then it's see you next year stairs. As much as I dread these while I am doing them once they are done I kinda miss them.

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18 January 2011

training-core | spinning

Hours
Sleeping
7 Time
of Day
gym - 5:45 AM
spinning – 12:00 PM
Body
Weight
7:00 AM - 180
12:00 PM - 181
Body
Fat
9
Distance   Power  
Time Total (spinning) – 45 min Speed  
Total
Ascent
  Max  
Breakfast 6:45 AM – cereal
8:45 AM – mandarin orange
Lunch 1:30 PM – smoothie, 3 pieces Pilot Bread w/peanut butter, pear, water
Dinner  
Workout Food water
Injuries  
Therapy stretching – hamstrings, quads, groin, hip abductors
Workout Type  
Weather  
Course
ball leg lifts 3x20 each leg
back extensions 3x30
plank 2 min, 1 min, 2 min each side
roman chair knee lifts 3x40
hip abductor 3x30 – 100 lb
push-ups - 20
Results  
Equipment  
Clothing  

I went back to an old core exercise today and it was tough. I put my hands on the floor like I'm going to do push-ups and then put my feet on an exercise ball and assume the plank position. From here I lift one foot up and out to the side while keeping my leg straight. This engages my core so my other foot doesn't fall off the ball and it works my hip abductors too. I try to do three sets of 40 (20 with each leg) and by the third set I am ready to quit.

I feel tired today... Saturday/Sunday/Monday sure wore me out. I can tell when walking up the stairs to my office is difficult.

Today was the first day of the winter quarter spin class at the IMA. Andy G told me about these and they seemed like a great idea a few weeks ago so I signed up. Now that I want to do the indoor trainer session at Seattle Multisport Monday morning it might not be so smart... we'll see how this pans out.

The class today was fine. It was not hard at all and I kinda backed off on the resistance a bit to make sure I did not dig too deep of a hole for myself. So it wasn't the active recovery it maybe should have been and it was not a hard workout. Junk workout anyone? Rats.

But it was good to walk and talk with Andy, we don't seem to have much time for that at work.

And my weight seems to have tapered off a tad – yes!

17 January 2011

Band of Horses–Our Swords

Too short!

Who knew this was one of Shelley's favorite songs...?! I love it.

training-Seattle Multisport

Hours
Sleeping
6 Time
of Day
trainer – 6:00 AM
Body
Weight
  Body
Fat
 
Distance   Power threshold set at 320 watts
Time Total (trainer) – 52 min Speed  
Total
Ascent
  Max  
Breakfast 5:30 AM – PowerBar, water
8:00 AM – 3 pancakes w/yogurt, protein powder, jam, ice tea, water
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Workout Type  
Weather  
Course  
Results  
Equipment Rain Bike
Clothing  

Oh man, you need to show up fresh for this trainer workout. I was not.

We warmed up for at least 15 minutes, got a two or three minute rest and then launched into 25 30 second intervals with 30 seconds of rest between them. I think the intervals were at 108% of your threshold. The warm-up consisted of a steady ramp-up, each step corresponded to an additional 5% of your threshold and lasted about three or four minutes. I rode the warm-up with my threshold power set at 300 and then upped it to 320 when the intervals started.

I was having a hard time maintaining the same speed and cadence that I do during the Thursday workout! Usually I am always above 25 mph and today I was barely there.. more like 23-24.

After about five intervals I upped my threshold power to 330. That lasted about five more and then I caved and dropped it back down to 320.

By this time my speed was only about 21-22 mph during the interval and it would drop off to about 20-21 during the 'rest'.

ASIDE – I think it's crucial to keep your speed up for this workout. Not only are you simulating a race better but you are training your body to need less recovery.

The last five intervals were really hard and I was having a tough time keeping my speed up there... Thanks to Greg K for his encouraging words. Next to him was Ryan D who was on FIRE. His speed was usually above 30 mph and for the last few he topped 40. Way to go. All three of us were riding at 320 watts for the threshold.

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16 January 2011

training-trail run

Hours
Sleeping
6 Time
of Day
7:00 AM
Body
Weight
  Body
Fat
 
Distance 11.5 miles Power  
Time Total – 1:50
Speed Overall – 9:34 min/mile
Total
Ascent
  Max  
Breakfast 5:00 AM - PowerBar
5:45 AM - PowerBar
Lunch 10:00 AM – lots of macaroni & cheese, ice tea, water, yogurt, jam
1:00 PM – 2 pieces bread, cheese
Dinner  
Workout Food 6:45 AM - 5-Hour Energy
bottle w/2 scoops Sustained Energy
Injuries  
Therapy  
Workout Type  
Weather low 50s, damp
Course Cougar Mt
Results  
Equipment Brooks Cascadia, headlamp
Clothing Under Armour briefs, Under Armour tights, Craft short sleeve undershirt, long sleeve active t, cap

Tired? Check. Too much alcohol last night? Check. Kinda sore? Check. Not enough food in my stomach for two plus hours in the woods? Check. Going for the longest run since recovering from my injury with three guys who are all much faster and fitter than me? Check. Sounds like a perfect SUC+ day just waiting to happen.

ASIDE – I had received this 5-Hour Energy drink (in my Seattle Marathon schwag bag I think?) and it was sitting on my desk at work for ages. I finally took it home where it sat for another few weeks and I figured today was as good as any to bust it out. Did it help? I don't think so. At least it did not hurt.

I met Justin A, Mike A and Bill H at the trail head and it was pouring rain. Yet when I checked the forecast it said only a 20% chance; what gives? Turns out I was slightly overdressed but I was perhaps hoping my tights would give me some rudimentary compression or something... at least I was not uncomfortably warm.

We started out at a nice, mellow pace and soon the conversation turned to the word of the day. Today it was 'swollen'. As in:

  • Dude, I can see you swelling up right now...
  • I totally swelled on that last hill.
  • Did you see [insert name of uber fast runner here] results in [insert name of killer ultra event here]? One word: SWOLLEN.
  • Yeah, that's a pretty swell run.

We also debated the pros and cons of various headlamps, various 'supplement' regimes, the changing running fashions, how to guarantee you never recover from an injury, getting a massage from another man, the potential benefits of losing toenails and discussed each of our alternate personalities. Turns out we each have one, kinda like Oprah Winfrey. Or her guests. Mine was something like "fag in tights" but I might have misheard that... With all the rain falling and the slop slop of our feet on the trail it was not so clear. Regardless, these runs are really educational!

I tried not to look at my watch since Justin had told me he was hoping for about 12-14 miles which he predicted would take us roughly 2:15 or so. Tacking on 45 minutes to my run last weekend seemed a bit ambitious so I waited and waited and waited... Then I looked. 58 minutes gone. Not so bad. Of course this is about when I start to feel it and sure enough I went through a small bad patch. In retrospect I should have been happy to feel this way because shortly thereafter we took a right up a wall!

I was behind Bill before we started up and he mumbled something about running the whole thing and it did not even click in my state of exhaustion. By the first switchback it clicked and by the second switchback I was power hiking to save my life. In no time at all Justin was right behind me and then Bill sees me from above and yells at me to quit walking. Nice. I almost made it but another rise forced me to walk again. Rats. Shortly after this bit I was told what my alternate personality was...

The trail was WET. After a while you don't really care if you plow straight through a puddle or not but footing is still a concern. When the water is clear you know there is just gravel under it but when it's all cloudy you know it's going to be slop and leaves and who knows what. I'm sure glad it was warm out. It was a huge contrast to last week when the snow and temperature made for perfect traction.

Bill had been joking about doing two minute surges all damn day. With about one mile to go Justin twisted the throttle just a little and squirted past me.

ANOTHER ASIDE – in cycling one of my strategies is get on the front when climbing a hill, etc. as people don't always come around you. Plus, drafting is more of a concern when you are going 20 mph as opposed to 7 or 8. This strategy did not work so hot today.

As Justin passed me Bill went with him and yelled back at me, "You're not going to let a guy who ran 40 miles yesterday beat you are you?" Yes I am Bill, yes I am.

On the bright side it gave Mike and I about five minutes to chat and discuss the finer points of pace on a run with faster people. We both agreed that the best strategy is probably to hang back about 20 yards. If you run from the front the faster guys will be right on your heels and might go by at any moment. And if you run right behind a fast person they will continually up the pace from the perceived pressure. In a nutshell, slow guys can't win. Misery loves company and we got along famously.

When I got to the bridge/finish line I felt pretty darn good! I had NO soreness, my feet were in good shape even though they had been soaking wet for the last two hours and my clothing choice although not ideal had served me fairly well. And I had drained my bottle so obviously that had worked well too.

I gotta say – when you don't get hurt trail running is f'n great. Its like hiking on steroids. To be able to run up a steep hill that would have seemed impossible to me three or even two years ago or cover a distance in a morning that most other people would not even consider walking all day is pretty damn cool. And having this bunch of guys to run with is also pretty damn cool.

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15 January 2011

training-team ride

Hours
Sleeping
6 Time
of Day
8:30 AM
Body
Weight
  Body
Fat
 
Distance 80 miles Power  
Time Total – 5 hours
Moving
Speed  
Total
Ascent
  Max  
Breakfast 5:30 AM – cereal
Lunch 2:00 PM – large bottle w/3 scoops Recoverite, macaroni and cheese
Dinner 6:00 PM – salad, macaroni and cheese, veggies, cake, 2 beers, 2 glasses wine, water
Workout Food 2 large bottles each w/3 scoops Perpetuem, Fig Newtons, 2 shots gel
Injuries  
Therapy  
Workout Type endurance +
Weather 50, cloudy, light wind
Course  
Results  
Equipment Rain Bike
Clothing Sugoi shoe covers, Roubaix knickers, Craft long sleeve undershirt, heavy long sleeve jersey, OR Gripper gloves, cap, wind vest

Today was just what the doctor ordered. We had a pretty good turnout, it was dry and I got in some good miles without detonating myself. Although I came pretty close. We did one of my favorite routes – up to Snoqualmie Falls and back – and threw in the loop at the top of the falls and a lap of Mercer Island for some additional miles.

I was feeling great as we rolled out so of course I was on the front a good bit of the time. I also really wanted us to stay together so was helping Suzie K up a few hills and I wouldn't be surprised if that took some of the zip out of my legs later on.

The pace was super. Steady and not slow or too fast. Climbing the falls I let the gap between myself and the leaders get a little too large and when I finally tried to close it I was not able to do so. Whew, that was my first really goo effort of the ride.

The next one came on the upper loop. Dave H set a stout tempo on the steepest part of the loop and I was able to hang but not comfortably.

As we started back up Issaquah-Fall City Road three guys started to separate themselves from the rest. I saw it happening and had no interest in trying to do anything about it. :) In front of me was Dave again and we plugged away. Once or twice I was sure about getting shelled but managed to hang in there and we got to the top together. Ouch.

I got in one more good pull riding along Lake Sammamish and then we took it relatively easy to Mercer Island. Most people were just cruising right past the turn and as I meekly suggested that we do a lap only three guys (Andrew, Steve O and Jed B) took me up on my offer. They were all new to the team this year and full of enthusiasm. Sure enough, about one mile into the loop one of them (Andrew) goes to the front and I am NOT comfortable. I hang on and pull through but when I'm leading I get passed because I'm going too slow! This time I let the gap grow as my pace was not going to change much if I wanted to survive all the way home.

So I got in a bit of solo riding. But I did not blow! Barely.

As I was crossing the lake on the I-90 floating bridge I noticed that there was a Blue Heron on practically every one of the big, orange floats that sit about every 50' in the float barrier north of the bridge. It was like each one had their own special spot.

I absolutely c r a w l e d across the bridge... Two Hagens Berman women blew past me like I was standing still.

I did not cramp, my back did okay considering and my bike is working great. Not sure if I should have eaten more (maybe) or if I just need more fitness (probably) but today was hard and in a way I'm glad. Progress.

14 January 2011

training-core | commute

Hours
Sleeping
6 Time
of Day
gym – 5:30 AM
Body
Weight
  Body
Fat
 
Distance 12 miles Power  
Time   Speed  
Total
Ascent
  Max  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy 9:30 AM – massage
Workout Type active recovery
Weather upper 40s, wet, windy
Course
rubber band walk 3x across the aerobics studio
ball hip raisers 3x20
ball leg extensions 3x20
plank 3 min, 2 min each side
roman chair knee lifts 3x40
hip abductor 3x30 – 100 lb
push-ups - 20
Results  
Equipment Town Bike
Clothing  

Decided to mix it up for my core routine today and went back to some older exercises. It felt good so I'm guessing I should do this more often. That sideways rubber band walk is great!

Saw my LMP again today and I gotta say, this is spoiling me... when you can walk in, say what is going well and what is not going so well and then have someone work on just what you need? Fantastic. Thank god for insurance.

ASIDE – I was talking to some friends the other day about how interesting it is that when you get older you (read: me) need to do so much preparatory/maintenance work just so you can do the stuff you like to do. I have to do gobs of core work so my back can tolerate riding and now I have to stretch and roll my IT band and get massage so I can run. Today, because I added an exercise, my core routine took me 40 minutes! And I wasn't exactly dorking around. It consistently takes me 30 minutes. Throw in some stretching and you are suddenly doing one hour of work just so you can work out. Nice. Not.

It was WINDY on the ride home. But because it was not so cold it was also really fun. Besides, a good portion of my ride is sheltered so I got to watch the trees bend and shit fly cross the road but not get blown into the ditch. In the dark with a little bit of rain this is kinda exciting.

13 January 2011

training-core | Seattle Multisport

Hours
Sleeping
7 Time
of Day
gym – 5:30 AM
trainer – 6:00 PM
Body
Weight
7:00 AM - 185 Body
Fat
 
Distance   Power interval #1 – 293 watts
interval #2 – 293+ watts
Time Total (trainer) – 60 min Speed  
Total
Ascent
  Max  
Breakfast 6:45 AM - smoothie
Lunch  
Dinner  
Workout Food gym - water
trainer - water
Injuries  
Therapy  
Workout Type 2x20
Weather  
Course
clam knee lifts 3x40 each leg
side leg lifts 3x40 each leg
back extensions 3x30
plank 3 min, 2 min each side
roman chair knee lifts 3x40
push-ups - 15
Results  
Equipment Rain Bike
Clothing  

I have felt run down lately from lack of sleep so last night I took a vitamin (read: placebo) and then had another in my smoothie this morning. Two words: expensive urine.

Core was okay with the exception of the knee lifts – those have been hard lately. But I did muster some push-ups at the end just 'cuz. Actually, it was Ryan D that planted the seed. He's still doing them so I did too. And they're good for you.

At Seattle Multisport I had another good session, in retrospect I was well rested once again. Last week I had my threshold power set at 320 watts and so this week I tried 325. It did not really feel any different so next week I'll shoot for 330 for sure. And I have a confession to make... Previously I was posting my threshold wattage which is not really the resistance I was riding at since we are doing 90% of our threshold for each of these 20 minute intervals. So starting this week I will post the 90% number.

After a 10 minute warm up I started the first interval at 325 (threshold)/293 (actual resistance) and finished it that way. I was breathing hard at the end but it was not quite as uncomfortable as last week.

Following a two minute rest I started the second interval at the same setting. 10 minutes in I upped the threshold power to 330. With five minutes to go I upped the threshold power by 10 watts every minute so did the last minute at 380 (threshold)/342 (actual resistance).

With two minutes to go I was panting pretty good and that last minute was hard for sure. No way would I have been able to finish it if I hadn't know the end was just around the corner...

Good times. Hopefully I can up these numbers just a bit next Thursday.

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12 January 2011

training-cardio

Hours
Sleeping
6 Time
of Day
12:15 PM
Body
Weight
12:15 PM - 184 Body
Fat
 
Distance   Power  
Time Total – 30 min Speed  
Total
Ascent
  Max  
Breakfast 5:00 AM - PowerBar
6:30 AM – cereal
10:00 AM – 2 pieces chocolate, 2 pieces Pilot Bread, water, 6 figs
Lunch 1:30 PM – 2 pieces pizza, water, 5 figs
2:00 - Stonewall's Jerquee
Dinner  
Workout Food  
Injuries  
Therapy stretching – hamstrings, groin, pigeon
Workout Type active recovery
Weather  
Course elliptical trainer – 14 incline, 14 resistance, 140+ rpm
push-ups - 15
Results  
Equipment  
Clothing  

I was hoping to join Justin A for trail run on Cougar but it snowed like crazy last night and this morning, even though the temperature had risen quite a bit, there were still 3+ inches on the ground at my house. Shortly after came the text from Justin... no dice. And just to clarify, the only concern was driving to the trail, the run itself was never in question. :)

So instead I hit the IMA during lunch. Maybe it was for the best, I feel pretty sleepy. But I sure do like Cougar... and running with friends.

Did I mention that my weight has me worried? Gotta cut back to just one half rack per night. :(

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