So... I spent the rest of the weekend recovering from my idiotic pacing during my 19 mile Saturday run. I pulled something in the middle of my right calf, and spent the weekend wearing compression socks to (hopefully) aid recovery. We drove to Austin to cheer on some friends in the Longhorn 1/2 Ironman, so I had plenty of time in the car to unobtrusively wear my silly looking socks (I don't have the sporty looking sleeves; mine look like knee-high black dress socks).
Monday: HRTC Beerathlon (chug a beer, run a mile, chug a beer, run a mile, chug a beer)
Averaged 6:10 min/mi, even counting the beer chug in the middle
My right calf was hurting noticeably afterwards, so I decided to take Tuesday off. Since I had a 1/2 marathon coming up on Sunday, I wanted to give myself some chance at recovery.
Wednesday:
I missed the group ride at work on Tuesday (meeting/injury), so I went out for a ride on my own on Wednesday. I took it relatively easy, but did manage a 15 minute effort at around threshold power. (probably not clever)
Thursday:
Goal: 1mi wu, 6.5mi @ 6:45, 1mi cd.
I made it through about 3.5 mi of my tempo interval (6:48), and suddenly felt something give in my right calf. It hurt. It felt suspiciously less pleasant than the "good" sore-muscle hurt. I slowed up, and the pain wasn't nearly as prominent. I ran about a mile at a slower pace (8:25), then gutted out 1.5 miles at a moderate pace (7:08).
I am now very, very concerned about the calf injury, because it is clear that it has the potential to completely derail my marathon training, which had been proceeding so well. Aaagh!
Rode the bike at lunch with my Thursday group (didn't want to miss riding with friends). I took the ride pretty easy, but still was faced with pretty much constant calf pain.
I spent the rest of Thursday, Friday, and Saturday being nice to my calf. Stretching, compression socks at night, the works.
Sunday: Houston 1/2 Marathon. Goal: 6:50 pace and/or finish without season-ending injury. I went into this race very concerned about how my calf would hold up, and concerned that I would run through any issues that did arise, eliminating my chances of training well in the upcoming weeks.
Result: It was hot and humid (78 deg, 90% humidity), and I started out on pace, but my speed quickly tapered off, and I found myself running consistently above 7 minute pace. At mile 8 I developed a mean side stitch, that dropped my speed dramatically (I averaged 8:25 over a mile, pushing through it). It took a significant emotional toll, as I felt my hopes for a great run completely shattered. Eventually the stitch eased, and I finished out the last 3-4 miles at a 7:26 pace. Result: ~1:36, 7:23 pace avg.
This actually was a PR for me, since I've only run one other half, and I ran it injured. The real bright spot in an otherwise miserable race is that I finished with my legs feeling healthy. This bodes well for the upcoming week of training, and I can't help but feel fortunate to have made it through the race without aggravating the calf injury or injuring something else. I'll take being healthy over having a kick-ass race in this case.
Sunday, October 24, 2010
Tuesday, October 12, 2010
Oct 11 - 17
Monday: 1000m swim
Tuesday:
20 mile bike at lunch
Run;
Goal: 1mi wu, 2000m @ 6:45, 1600m @ 6:26, 1000m @ 6:12, 800m @ 6:02, 1mi cd
Achieved: 1mi wu, 2000m @ 6:38, 1600m @ 6:16, 1000m @ 5:58, 800m @ 5:48, 1mi cd (7:00)
Felt great. Killed it!
Thursday:
Goal: 1mi wu, 6mi @ 6:45, 1mi cd
Achieved: 1mi wu, 6mi @ 6:48, 1mi cd
Felt good! Huge sense of accomplishment from managing to maintain pace.
Sat:
Goal: 18mi @ 7:40 - 8:20
Achieved: 19mi @ 7:55.
Today I was really, really dumb. First 4.5mi @ 8:48 (with the group), then was feeling pretty good; decided to aim for 7:15 pace, so 4.75mi @ 7:17. Slowed down to 8 min pace for 4 miles to talk with a guy in our group, then ran the last 5.6mi @ 7:35. Ran way too fast for my longest run in months, and regretted it the rest of the weekend.
Tuesday:
20 mile bike at lunch
Run;
Goal: 1mi wu, 2000m @ 6:45, 1600m @ 6:26, 1000m @ 6:12, 800m @ 6:02, 1mi cd
Achieved: 1mi wu, 2000m @ 6:38, 1600m @ 6:16, 1000m @ 5:58, 800m @ 5:48, 1mi cd (7:00)
Felt great. Killed it!
Thursday:
Goal: 1mi wu, 6mi @ 6:45, 1mi cd
Achieved: 1mi wu, 6mi @ 6:48, 1mi cd
Felt good! Huge sense of accomplishment from managing to maintain pace.
Sat:
Goal: 18mi @ 7:40 - 8:20
Achieved: 19mi @ 7:55.
Today I was really, really dumb. First 4.5mi @ 8:48 (with the group), then was feeling pretty good; decided to aim for 7:15 pace, so 4.75mi @ 7:17. Slowed down to 8 min pace for 4 miles to talk with a guy in our group, then ran the last 5.6mi @ 7:35. Ran way too fast for my longest run in months, and regretted it the rest of the weekend.
Sunday, October 10, 2010
Oct 4 - 10
Boy, is it hard to recover from a race!
Wed: ran 3 miles; Goal: <7:00 pace
Achieved: 7:13 pace (and it was s struggle)
Thurs:
Goal: 1mi wu, 5 mi @ 6:26, 1mi cd
Achieved: 1 mi wu, 3.5mi @ 6:42, 1.5mi @ 6:36
This was tough. Somehow towards the end I found my stride (even though my legs were tired!), and running this pace didn't seem so hard. Early on I was working hard but never really found my stride.
Saturday: Long run/recovery run with A (14 miles). We ran the first 8 miles together, averaging 8:30 pace, and I did a pick-up for the last 6 miles (7:06 pace), of which the last 3 were at sub-7 pace. This run was a huge confidence booster, and the cool weather and low humidity definitely helped!
Sunday- cycling at park
Intervals- target power 95% - 105% FTP (213 W)
Achieved: 2 laps (2.36 mi @ 223w), 3 laps (3.5 mi @ 218w), 4 laps (4.7mi @ 216w), 3 laps (3.5mi @ 205w)
I noticed (during cooldown) that changing my hip angle made a difference in the feel of the pedal stroke (it also flattens out my back). I feel like I may be using my calves too much- I can pedal heel-down when I try, but it doesn't feel very natural. I think I need to start getting in more time at threshold power- that will be one of my goals for the weekday rides going forward.
Wed: ran 3 miles; Goal: <7:00 pace
Achieved: 7:13 pace (and it was s struggle)
Thurs:
Goal: 1mi wu, 5 mi @ 6:26, 1mi cd
Achieved: 1 mi wu, 3.5mi @ 6:42, 1.5mi @ 6:36
This was tough. Somehow towards the end I found my stride (even though my legs were tired!), and running this pace didn't seem so hard. Early on I was working hard but never really found my stride.
Saturday: Long run/recovery run with A (14 miles). We ran the first 8 miles together, averaging 8:30 pace, and I did a pick-up for the last 6 miles (7:06 pace), of which the last 3 were at sub-7 pace. This run was a huge confidence booster, and the cool weather and low humidity definitely helped!
Sunday- cycling at park
Intervals- target power 95% - 105% FTP (213 W)
Achieved: 2 laps (2.36 mi @ 223w), 3 laps (3.5 mi @ 218w), 4 laps (4.7mi @ 216w), 3 laps (3.5mi @ 205w)
I noticed (during cooldown) that changing my hip angle made a difference in the feel of the pedal stroke (it also flattens out my back). I feel like I may be using my calves too much- I can pedal heel-down when I try, but it doesn't feel very natural. I think I need to start getting in more time at threshold power- that will be one of my goals for the weekday rides going forward.
Sunday, October 3, 2010
Halfmax Championship
Sept 27 - Oct 3
Race week: I had a massage on Monday (after a short swim). I'm not sure that this was a good idea, as I ended up feeling some strange twinges in my knees and calves during the week. I rode Tuesday and Thursday on my backup bike. The fit of the bike is pretty different, so I did my best to take it easy. I couldn't ride in the aerobars, as that setup is too aggressive to ride comfortably. Both days my left calf felt on the verge of cramping on the most anterior part- worrisome. Tuesday I did 3x 1000m @ 7:15, with 1.5mi wu & cd. Thursday my legs felt achy, and I decided I'd be better off without the run.
The race: We flew into Myrtle Beach around noon the day before the race, and went to the race venue and checked our bikes into transition. I had pasta for dinner, prepped my transition bag, and crashed early (~8?). On race morning, we arrived on site, and I realized that I had mistakenly racked my bike in the wrong section (I was surrounded by 20 girls). Aha! My race number is 105, not 150! So I moved my bike to the appropriate rack and got the last available spot. I got my spot organized (it was pretty roomy, since no one wanted the end), grabbed my wetsuit, and headed for the race start when the announcement was made that the swim would be cancelled due to high concentrations of bacteria (apparently a week of heavy rain had taken its toll on the intracoastal waterway). So... My best event: cancelled. To say I was disappointed would be a massive understatement. The race would now be a bike-run, with a random time trial start. A and I were near the front of the mass of starters, so we started near the beginning of the race.
Bike: It was a windy day (15-20 mph), Which made the bike more of a challenge. Two miles into the bike, I dropped my bottle of nutrition on the road (I used my half-size Performance bottle, which I'm not used to handling). I coasted on a bit, considering abandoning it, but eventually pulled a U-ey and picked it up. My goals for the bike (based on my dry run 2 weeks before) were to keep my power between 165 & 175 W, and my HR between 145 & 150. I started the race a little hot, and my first 12 miles or so my HR was well over 150, but I managed to rein it in. I was strongly hoping to average 21mph or better.
Bike result: 21.1 mph, 179W, HR 149 bpm. Right on target. (I'll have to look up what my pace would've been without the dropped bottle).
Run: I have spent the last several weeks reminding myself how to run fast, and over that time my pace goal for the run has crept downwards from 7:45min/mile to sub 7:30. I ran the first 3-4 miles at a sub 7:30 pace, fighting a side stitch the whole time, and eventually my pace slowed to ~8:15 (by that time the side stitch was gone, but it was hot, and I didn't have much kick). I had a few miles that were slower still between mile 6.5 and mile 10, then managed to pick it up a bit over the last few miles (still >8:00 pace). I finished with an 8:08 avg pace.
All in all, not too bad. With a swim (even a slow swim), I would have PR'd and had a good shot at qualifying. Without the swim, I wasn't even close to qualifying for Worlds.
Next time: Train better- more time running fast would've done me wonders. More runs after long rides. Bike pacing was good. Rode race wheels with latex tubes; no issue. Next time put Teflon tape on spare tube valve for extender. Avoid race week massage.
Race week: I had a massage on Monday (after a short swim). I'm not sure that this was a good idea, as I ended up feeling some strange twinges in my knees and calves during the week. I rode Tuesday and Thursday on my backup bike. The fit of the bike is pretty different, so I did my best to take it easy. I couldn't ride in the aerobars, as that setup is too aggressive to ride comfortably. Both days my left calf felt on the verge of cramping on the most anterior part- worrisome. Tuesday I did 3x 1000m @ 7:15, with 1.5mi wu & cd. Thursday my legs felt achy, and I decided I'd be better off without the run.
The race: We flew into Myrtle Beach around noon the day before the race, and went to the race venue and checked our bikes into transition. I had pasta for dinner, prepped my transition bag, and crashed early (~8?). On race morning, we arrived on site, and I realized that I had mistakenly racked my bike in the wrong section (I was surrounded by 20 girls). Aha! My race number is 105, not 150! So I moved my bike to the appropriate rack and got the last available spot. I got my spot organized (it was pretty roomy, since no one wanted the end), grabbed my wetsuit, and headed for the race start when the announcement was made that the swim would be cancelled due to high concentrations of bacteria (apparently a week of heavy rain had taken its toll on the intracoastal waterway). So... My best event: cancelled. To say I was disappointed would be a massive understatement. The race would now be a bike-run, with a random time trial start. A and I were near the front of the mass of starters, so we started near the beginning of the race.
Bike: It was a windy day (15-20 mph), Which made the bike more of a challenge. Two miles into the bike, I dropped my bottle of nutrition on the road (I used my half-size Performance bottle, which I'm not used to handling). I coasted on a bit, considering abandoning it, but eventually pulled a U-ey and picked it up. My goals for the bike (based on my dry run 2 weeks before) were to keep my power between 165 & 175 W, and my HR between 145 & 150. I started the race a little hot, and my first 12 miles or so my HR was well over 150, but I managed to rein it in. I was strongly hoping to average 21mph or better.
Bike result: 21.1 mph, 179W, HR 149 bpm. Right on target. (I'll have to look up what my pace would've been without the dropped bottle).
Run: I have spent the last several weeks reminding myself how to run fast, and over that time my pace goal for the run has crept downwards from 7:45min/mile to sub 7:30. I ran the first 3-4 miles at a sub 7:30 pace, fighting a side stitch the whole time, and eventually my pace slowed to ~8:15 (by that time the side stitch was gone, but it was hot, and I didn't have much kick). I had a few miles that were slower still between mile 6.5 and mile 10, then managed to pick it up a bit over the last few miles (still >8:00 pace). I finished with an 8:08 avg pace.
Next time: Train better- more time running fast would've done me wonders. More runs after long rides. Bike pacing was good. Rode race wheels with latex tubes; no issue. Next time put Teflon tape on spare tube valve for extender. Avoid race week massage.
Wednesday, September 22, 2010
Sept 20 - 26
Monday - 2000m swim (No major back or neck pain this time, but did need heating pad to relax back muscles afterwards)
Tuesday -
Bike: 20mi (noon)
Run:
Goal: 1 mi WU, 5x 1000 @ 6:12, 1 mi CD
Achieved: Nailed it. I ran this one at the track. Garmin data was lost, but I was very happy with this run. I started out planning to punk out on the last couple 1000's, and the first 1000m was very tough, and my legs felt like lead. And somehow, they got easier and easier. I ran my mile CD at a comfortable pace, with the first lap at 7:45, and finishing at 7:15. I felt strong. It's amazing the degree to which speedwork reinforces your body's ability to comfortably run fast(er).
Wednesday - 2200m swim. Felt pretty good; didn't overdo it. Swam 10x 100yd on 1:35 (finished each around 1:25).
Thursday
Goal: 1 Mi WU, 5mi @ 6:26, 1mi CD
Achieved: 1mi wu, 5mi @ 6:53, .5mi cd. First 2 miles were @ 6:35; after that the wheels came off. I stopped for water 3 miles in, and finished off the tempo feeling noticeably slower. The effort was there; it was just a tough morning.
Friday: 2200m swim. 10x 100yd on 1:35, finished each at/under 1:25. Felt pretty good.
Saturday
Goal: 13-15 miles @ 7:25-8:25
Achieved: 2mi wu, 11mi @ 7:33, cd. Total: 14.75
This run begins my taper for next week's Halfmax Championship. I wanted to prove to myself that I could sustain sub-7:45 pace (my goal pace for the race). Had a great run- felt great and finished strong! I ran into a guy training to run a 2:30 marathon, and ran a couple of miles with him, chatting it up. It was nice to have some company, and good to get some confidence running comfortably at 7:20 pace.
Tuesday -
Bike: 20mi (noon)
Run:
Goal: 1 mi WU, 5x 1000 @ 6:12, 1 mi CD
Achieved: Nailed it. I ran this one at the track. Garmin data was lost, but I was very happy with this run. I started out planning to punk out on the last couple 1000's, and the first 1000m was very tough, and my legs felt like lead. And somehow, they got easier and easier. I ran my mile CD at a comfortable pace, with the first lap at 7:45, and finishing at 7:15. I felt strong. It's amazing the degree to which speedwork reinforces your body's ability to comfortably run fast(er).
Wednesday - 2200m swim. Felt pretty good; didn't overdo it. Swam 10x 100yd on 1:35 (finished each around 1:25).
Thursday
Goal: 1 Mi WU, 5mi @ 6:26, 1mi CD
Achieved: 1mi wu, 5mi @ 6:53, .5mi cd. First 2 miles were @ 6:35; after that the wheels came off. I stopped for water 3 miles in, and finished off the tempo feeling noticeably slower. The effort was there; it was just a tough morning.
Friday: 2200m swim. 10x 100yd on 1:35, finished each at/under 1:25. Felt pretty good.
Saturday
Goal: 13-15 miles @ 7:25-8:25
Achieved: 2mi wu, 11mi @ 7:33, cd. Total: 14.75
This run begins my taper for next week's Halfmax Championship. I wanted to prove to myself that I could sustain sub-7:45 pace (my goal pace for the race). Had a great run- felt great and finished strong! I ran into a guy training to run a 2:30 marathon, and ran a couple of miles with him, chatting it up. It was nice to have some company, and good to get some confidence running comfortably at 7:20 pace.
Long ride- dry run for Halfmax
Sunday, Sept 19.
The ride I planned for today was a 56 mile ride in the hills of Montgomery, in conjunction with an organized ride sponsored by my tri club, HRTC. I had decided to use this race to test the pacing strategy for my upcoming half ironman.
I started out riding with a couple other guys, and I faced the typical group-riding challenges that are generated by my refusal to ride pace-line or draft. I'm found myself out front pulling until we hit an uphill, when I would be passed by the entire pace-line (which I would then re-pass on the next downhill). My goal for the day was to ride at 170-180 W (assuming 213W for my threshold power, which I admittedly haven't tested in half a year), and keeping my HR below 160. I rode the first half of the ride with this goal in mind, but somehow ended up averaging 190W through the first half (avg HR ~155). I made a pit-stop at the halfway point and rode the rest of the ride by myself. I continued the second half with the same goal in mind, but my wattage for the second half was much lower relative to my HR. I struggled a bit through the second half, and my average wattage for this section was closer to 155W. This ride was not really a perfect dry run for my upcoming race, since this ride was quite hilly, and my upcoming race will be flat and windy.
Conclusions: For this distance, I should probably lower my wattage target (165 - 175W) and try to hold it consistently throughout the ride. I definitely should not exceed a HR of 155 in my race (with no hills, there should be no reason for such surges).
The ride I planned for today was a 56 mile ride in the hills of Montgomery, in conjunction with an organized ride sponsored by my tri club, HRTC. I had decided to use this race to test the pacing strategy for my upcoming half ironman.
I started out riding with a couple other guys, and I faced the typical group-riding challenges that are generated by my refusal to ride pace-line or draft. I'm found myself out front pulling until we hit an uphill, when I would be passed by the entire pace-line (which I would then re-pass on the next downhill). My goal for the day was to ride at 170-180 W (assuming 213W for my threshold power, which I admittedly haven't tested in half a year), and keeping my HR below 160. I rode the first half of the ride with this goal in mind, but somehow ended up averaging 190W through the first half (avg HR ~155). I made a pit-stop at the halfway point and rode the rest of the ride by myself. I continued the second half with the same goal in mind, but my wattage for the second half was much lower relative to my HR. I struggled a bit through the second half, and my average wattage for this section was closer to 155W. This ride was not really a perfect dry run for my upcoming race, since this ride was quite hilly, and my upcoming race will be flat and windy.
Conclusions: For this distance, I should probably lower my wattage target (165 - 175W) and try to hold it consistently throughout the ride. I definitely should not exceed a HR of 155 in my race (with no hills, there should be no reason for such surges).
Wednesday, September 15, 2010
Week 2 on the wagon
Tuesday, Sept 14
Goal: 1mi WU, 4x 1000m @ 6:12, 1mi CD
Achieved: 6:11, 6:15, 6:14, 6:14
Apparently the speed is still there; I just have to use it. I am pumped to come so close to hitting my targets! I've definitely been a little sore after the last week of speedwork, but I'm gratified to find myself coming up to speed so quickly. Hopefully I can find some speed to take with me to the Halfmax Nat'l Championships (1/2 Iron distance) on Oct 2.
Thursday, Sept 16
Goal: 1mi WU, 4.5 mi @ 6:26, 1mi CD
Achieved 1mi WU, 4.5 @ 6:34, walking CD (with friends)
I was pumped to be able to maintain this tempo run through the entire distance. The cooler weather helped, as did the presence of my friend Stuart, who is on the same plan with the same target pace and the same target race (CIM), and who is a machine- he surged ahead of me early, and was my rabbit for the rest of the run
Saturday, Sept 18
Goal: 16 mi @ 7:35-8:25
Achieved: 16 mi @ 7:55
I pushed the pace a little today, and was surprised to find that I had the speed in my legs. I'm can tell that just by expecting my body to run faster, it's responding and I'm pulling it off. It's interesting that the last few months of lowered pace expectations actually resulted in my getting slower, and gratifying that the converse actually works.
Goal: 1mi WU, 4x 1000m @ 6:12, 1mi CD
Achieved: 6:11, 6:15, 6:14, 6:14
Apparently the speed is still there; I just have to use it. I am pumped to come so close to hitting my targets! I've definitely been a little sore after the last week of speedwork, but I'm gratified to find myself coming up to speed so quickly. Hopefully I can find some speed to take with me to the Halfmax Nat'l Championships (1/2 Iron distance) on Oct 2.
Thursday, Sept 16
Goal: 1mi WU, 4.5 mi @ 6:26, 1mi CD
Achieved 1mi WU, 4.5 @ 6:34, walking CD (with friends)
I was pumped to be able to maintain this tempo run through the entire distance. The cooler weather helped, as did the presence of my friend Stuart, who is on the same plan with the same target pace and the same target race (CIM), and who is a machine- he surged ahead of me early, and was my rabbit for the rest of the run
Saturday, Sept 18
Goal: 16 mi @ 7:35-8:25
Achieved: 16 mi @ 7:55
I pushed the pace a little today, and was surprised to find that I had the speed in my legs. I'm can tell that just by expecting my body to run faster, it's responding and I'm pulling it off. It's interesting that the last few months of lowered pace expectations actually resulted in my getting slower, and gratifying that the converse actually works.
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