THE NUMBER = 246.7 (+2.7 from last week)
The funny part is that I took a sneak peak yesterday and I was up double this. I have no idea. Stress, water retention? Help is on the way.
Saturday, July 30, 2011
Sunday, July 24, 2011
Weekly Schedule 7/25/11-7/31/11
MONDAY
Off Day
Off Day
TUESDAY
Run - 0:35:00/3.5 miles - Tempo
WEDNESDAY
Brick - 1:00:00 - 45min Bike/15min Run
THURSDAY
Swim - 0:40:00/1950m - 25s, 50s, 75s
FRIDAY
Off Day
SATURDAY
Bike - 1:10:00 - Mid-ride Tempo Effort
SUNDAY
Run - 1:00:00/6 miles - 4x5 Hard Effort
TOTAL TIME THIS WEEK
Projected - 4:25:00
PREVIOUS WEEK
Swim (Projected/Actual)
Time - 0:40:00/0:00:00 Distance - 1850/0
Bike (Projected/Actual)
Time - 2:35:00/3:04:00 Distance - 15/57.65
Run (Projected/Actual)
Time - 1:40:00/2:53:50 Distance - 8.5/15.94
Strength (Projected/Actual)
Time - 0:00:00/0:00:00
TOTAL (Projected/Actual)
Time - 4:55:00/5:57:50
FRIDAY
Off Day
SATURDAY
Bike - 1:10:00 - Mid-ride Tempo Effort
SUNDAY
Run - 1:00:00/6 miles - 4x5 Hard Effort
TOTAL TIME THIS WEEK
Projected - 4:25:00
PREVIOUS WEEK
Swim (Projected/Actual)
Time - 0:40:00/0:00:00 Distance - 1850/0
Bike (Projected/Actual)
Time - 2:35:00/3:04:00 Distance - 15/57.65
Run (Projected/Actual)
Time - 1:40:00/2:53:50 Distance - 8.5/15.94
Strength (Projected/Actual)
Time - 0:00:00/0:00:00
TOTAL (Projected/Actual)
Time - 4:55:00/5:57:50
The Scale - 7/23/11
THE NUMBER = 244.0 (0.0 from last week)
Training volume is way down. Have been trying to pay attention to how much I eat. I have always been an emotional eater and right now, with this Masters Exam coming up, I am feeling a lot of emotion.
Training volume is way down. Have been trying to pay attention to how much I eat. I have always been an emotional eater and right now, with this Masters Exam coming up, I am feeling a lot of emotion.
Weekly Schedule 7/18/11-7/24/11
MONDAY
Bike - 0:50:00 - Hard Intensity
Bike - 0:50:00 - Hard Intensity
TUESDAY
Run - 0:35:00/3.5 miles - Tempo
WEDNESDAYBrick - 1:00:00 - 45min Bike/15min Run
THURSDAY
Swim - 0:40:00/1850m - Long Interval
FRIDAY
Off Day
SATURDAY
Bike - 1:00:00/15 miles - Intervals
SUNDAYRun - 0:50:00/5 miles - Tempo Effort
TOTAL TIME THIS WEEK
Projected - 4:55:00
PREVIOUS WEEK
Swim (Projected/Actual)
Time - 3:30:00/3:36:88 Distance - 8350/8850
Bike (Projected/Actual)
Time - 5:35:00/5:48:17 Distance - 75/91.67
Run (Projected/Actual)
Time - 2:20:00/1:30:40 Distance - 6.5/7.78
Strength (Projected/Actual)
Time - 1:00:00/1:00:00
TOTAL (Projected/Actual)
Time - 12:25:00/11:57:45
FRIDAY
Off Day
SATURDAY
Bike - 1:00:00/15 miles - Intervals
SUNDAYRun - 0:50:00/5 miles - Tempo Effort
TOTAL TIME THIS WEEK
Projected - 4:55:00
PREVIOUS WEEK
Swim (Projected/Actual)
Time - 3:30:00/3:36:88 Distance - 8350/8850
Bike (Projected/Actual)
Time - 5:35:00/5:48:17 Distance - 75/91.67
Run (Projected/Actual)
Time - 2:20:00/1:30:40 Distance - 6.5/7.78
Strength (Projected/Actual)
Time - 1:00:00/1:00:00
TOTAL (Projected/Actual)
Time - 12:25:00/11:57:45
Saturday, July 16, 2011
The Scale - 7/16/11
THE NUMBER = 244.0 (-0.6 from last week)
Need to get through the next two weeks and the Master Sommelier exam. Beginning of August, I have help coming on the nutrition front.
Schedule is cutting way back and no more swimming as I prepare.
Need to get through the next two weeks and the Master Sommelier exam. Beginning of August, I have help coming on the nutrition front.
Schedule is cutting way back and no more swimming as I prepare.
Sunday, July 10, 2011
Weekly Schedule 7/11/11 - 7/17/11
MONDAY
Swim - 1:15:00/3000m - 100s Variety
Swim - 1:15:00/3000m - 100s Variety
Strength - 1:00:00 - General Strength Work
TUESDAY
Bike - 1:50:00 - Strength 4/1 Intervals
WEDNESDAY
Brick - 1:20:00 - 60min Bike/20min Run
THURSDAY
Swim - 1:15:00/3350m - 400s/500s
FRIDAY
Off Day
SATURDAY
Bike - 2:45:00/45 miles - Zone 2 Effort
SUNDAY
Swim - 1:00:00/2000m - Open Water Swim
FRIDAY
Off Day
SATURDAY
Bike - 2:45:00/45 miles - Zone 2 Effort
SUNDAY
Swim - 1:00:00/2000m - Open Water Swim
Run - 1:00:00/6.5 miles - Track Work (400s, 800s)
TOTAL TIME THIS WEEK
Projected - 12:25:00
PREVIOUS WEEK
Swim (Projected/Actual)
Time - 3:00:00/3:30:42 Distance - 6950/7450
Bike (Projected/Actual)
Time - 2:00:00/3:29:26 Distance - 12/71.23
Run (Projected/Actual)
Time - 2:35:00/3:16:01 Distance - 16/18.98
Strength (Projected/Actual)
Time - 1:00:00/1:00:00
TOTAL (Projected/Actual)
Time - 10:50:00/11:16:09
TOTAL TIME THIS WEEK
Projected - 12:25:00
PREVIOUS WEEK
Swim (Projected/Actual)
Time - 3:00:00/3:30:42 Distance - 6950/7450
Bike (Projected/Actual)
Time - 2:00:00/3:29:26 Distance - 12/71.23
Run (Projected/Actual)
Time - 2:35:00/3:16:01 Distance - 16/18.98
Strength (Projected/Actual)
Time - 1:00:00/1:00:00
TOTAL (Projected/Actual)
Time - 10:50:00/11:16:09
Saturday, July 9, 2011
Race Report - Las Vegas Tri Club Sprint (Race #3)
I didn't want to go this morning.
It actually started for me yesterday when I started thinking about getting up at 4:45am for the 6:00am start. I haven't been able to get up the entire week and it has screwed my entire day up each day as I fight to cram scheduled workouts in as I am trying to attend meetings, fix the shower and deal the normal things that occur in every weekend warrior's life. I'm just flat tired.
I had actually worked it out with Shawn to go to the other side of the valley and ride in the morning with him out at Red Rock. Late last night I got a text from him saying that he wasn't going to be able to make it. I decided that it was a sign that I should go do the race today.
Getting up after a couple hours sleep, I felt like crap. Bloated and with a queasy feeling in my stomach, I got up, got dressed and started collecting my stuff to get it in the car and get out to the lake. I was already running late and would be cutting it close...super.
Starting out, I look down at the gas gauge and see that the idiot light is on. The funny part is that my wife was asking me a interview question when I got home about, "have you ever run out of gas?" Of course she hasn't, because she always leaves the car empty for me. By the time I get to the gas station and fill the car, I'm seriously going to be cutting it close. I pull into the parking lot at Boulder Beach 6 minutes before race start.
The nice part about a LV Tri Club Race is that it was the feel of a pot luck dinner without having to bring the food. Nobody cares what's going on, they're just happy that you are there. I actually think I made the day for the ladies in the registration area as I came waddling over with all my stuff spilling out everywhere and bike in hand. This giant amongst all the small slim triathletes slogging in for a go. She quickly signed me in and called "217" to the marker, who hit my right arm and calf with her sharpie at a speed that would impress a NASCAR pit crew. I dashed into transition, racked my bike and tossed my heap of stuff on the ground.
Three minutes to start. My next will move that would telegraph that the Rodney Dangerfield of the triathlon world had arrived was to put on my wetsuit. Me and maybe three people are wearing one. I know that the lake is like bath water, but the whole point to this race is to work on transition. I want the pressure of a race environment to get me moving through T1 and T2 and I can't get that alone.
Running down to the lake with my swim cap and goggles in my mouth, trying to get my wetsuit on, I see a woman grinning at me. She obviously got here with plenty on time, methodically got her transition area setup, talked to friends and had a nice warm up period in the lake. Now, to her delight, Curly from the 3 Stooges has appeared to race in a triathlon. Where are Larry and Moe to bonk him over the head with something as he scrambles to get his wetsuit zipped.
I run straight to her and ask her to zip me in. My look is so sheepish, how can she resist? She spins me around, finished my metamorphosis into the world's biggest Kielbasa sausage, and slaps me on the back. I say thank you and we exchange "good luck" and the RD calls "30 seconds".
So now I have several problems:
1. My stuff is in a big pile in transition. The real focus today is to try and be efficient in transition and because I couldn't get my ass out here in a timely manner, I'm going to struggle on the whole purpose of being here. Nice!
2. I wasn't here for the pre-race meeting. The course is usually the same, but they changed the run course last time around. Everyone was looking at the buoy on the right, so I figured we would be swimming there. I'd have to work it out as I go.
3. I didn't have time to go to the bathroom. That might be a bit of an issue later...
Starting out on the swim the pace was a little slow. It makes me realize that my fitness is getting better and I can start to move up in the washing machine a little bit in the future. The wetsuit helped a little too, I'm sure. Moving around the course, I can feel that my form is improving and it is helping my overall speed. I was out of the water 2 minutes faster over 500 yards over the last time I raced this course and I think the course was slightly longer than last time.
T1 was indeed was mess for me. Like pulling up a tangle of fishing line from the bottom of the lake. Perhaps I should give myself proper time to setup in the future...'nuff said.
The bike went well overall. I felt like I paced myself well although I did make a couple of gearing mistakes and was a little flat on a couple of the uphill areas (its a rolling course). I did manage to catch a couple of people along the way. Overall, I was pleased with my performance on the bike. My stomach managed to settle down as well.
The run course is new and includes running out of transition and across a dirt field to a parallel access road. Like the road that leads into the boat ramp (the old run course), it is fairly steep as you work your way up toward Lakeshore Road. You do two laps to make the 5K and people tend to get pretty messed up on the second lap. The problem is that they go out too fast and realize it too late. Once they are committed, they tend to burn up on the second lap. The heat was also noticeable and I think that took it's toll on people to. The aid station (water) is at the top of the turnaround and people suffer up the hill. I was pleased in that I managed to run a small negative split on my second lap, but I definitely suffered along with everyone else.
Overall, I was pleased. Managed to somehow avoid GI problems and talked myself through mental lethargy. While not a PR, I finished in about 1:28 and for me that is a solid number at this point. I honestly expected worse and would not have been surprised if I had died on the run. I was pleased that I got off my butt and dug it out today. Something for the mental rolodex when it gets hard in the future.
I want to also say a huge THANK YOU to the LV Tri Club and the amazing volunteers. These people work hard for us, put on a good event and give us a chance to race. Great people who always have something encouraging to say. I'm proud to be a member, again, thank you!
It actually started for me yesterday when I started thinking about getting up at 4:45am for the 6:00am start. I haven't been able to get up the entire week and it has screwed my entire day up each day as I fight to cram scheduled workouts in as I am trying to attend meetings, fix the shower and deal the normal things that occur in every weekend warrior's life. I'm just flat tired.
I had actually worked it out with Shawn to go to the other side of the valley and ride in the morning with him out at Red Rock. Late last night I got a text from him saying that he wasn't going to be able to make it. I decided that it was a sign that I should go do the race today.
Getting up after a couple hours sleep, I felt like crap. Bloated and with a queasy feeling in my stomach, I got up, got dressed and started collecting my stuff to get it in the car and get out to the lake. I was already running late and would be cutting it close...super.
Starting out, I look down at the gas gauge and see that the idiot light is on. The funny part is that my wife was asking me a interview question when I got home about, "have you ever run out of gas?" Of course she hasn't, because she always leaves the car empty for me. By the time I get to the gas station and fill the car, I'm seriously going to be cutting it close. I pull into the parking lot at Boulder Beach 6 minutes before race start.
The nice part about a LV Tri Club Race is that it was the feel of a pot luck dinner without having to bring the food. Nobody cares what's going on, they're just happy that you are there. I actually think I made the day for the ladies in the registration area as I came waddling over with all my stuff spilling out everywhere and bike in hand. This giant amongst all the small slim triathletes slogging in for a go. She quickly signed me in and called "217" to the marker, who hit my right arm and calf with her sharpie at a speed that would impress a NASCAR pit crew. I dashed into transition, racked my bike and tossed my heap of stuff on the ground.
Three minutes to start. My next will move that would telegraph that the Rodney Dangerfield of the triathlon world had arrived was to put on my wetsuit. Me and maybe three people are wearing one. I know that the lake is like bath water, but the whole point to this race is to work on transition. I want the pressure of a race environment to get me moving through T1 and T2 and I can't get that alone.
Running down to the lake with my swim cap and goggles in my mouth, trying to get my wetsuit on, I see a woman grinning at me. She obviously got here with plenty on time, methodically got her transition area setup, talked to friends and had a nice warm up period in the lake. Now, to her delight, Curly from the 3 Stooges has appeared to race in a triathlon. Where are Larry and Moe to bonk him over the head with something as he scrambles to get his wetsuit zipped.
I run straight to her and ask her to zip me in. My look is so sheepish, how can she resist? She spins me around, finished my metamorphosis into the world's biggest Kielbasa sausage, and slaps me on the back. I say thank you and we exchange "good luck" and the RD calls "30 seconds".
So now I have several problems:
1. My stuff is in a big pile in transition. The real focus today is to try and be efficient in transition and because I couldn't get my ass out here in a timely manner, I'm going to struggle on the whole purpose of being here. Nice!
2. I wasn't here for the pre-race meeting. The course is usually the same, but they changed the run course last time around. Everyone was looking at the buoy on the right, so I figured we would be swimming there. I'd have to work it out as I go.
3. I didn't have time to go to the bathroom. That might be a bit of an issue later...
Starting out on the swim the pace was a little slow. It makes me realize that my fitness is getting better and I can start to move up in the washing machine a little bit in the future. The wetsuit helped a little too, I'm sure. Moving around the course, I can feel that my form is improving and it is helping my overall speed. I was out of the water 2 minutes faster over 500 yards over the last time I raced this course and I think the course was slightly longer than last time.
T1 was indeed was mess for me. Like pulling up a tangle of fishing line from the bottom of the lake. Perhaps I should give myself proper time to setup in the future...'nuff said.
The bike went well overall. I felt like I paced myself well although I did make a couple of gearing mistakes and was a little flat on a couple of the uphill areas (its a rolling course). I did manage to catch a couple of people along the way. Overall, I was pleased with my performance on the bike. My stomach managed to settle down as well.
The run course is new and includes running out of transition and across a dirt field to a parallel access road. Like the road that leads into the boat ramp (the old run course), it is fairly steep as you work your way up toward Lakeshore Road. You do two laps to make the 5K and people tend to get pretty messed up on the second lap. The problem is that they go out too fast and realize it too late. Once they are committed, they tend to burn up on the second lap. The heat was also noticeable and I think that took it's toll on people to. The aid station (water) is at the top of the turnaround and people suffer up the hill. I was pleased in that I managed to run a small negative split on my second lap, but I definitely suffered along with everyone else.
Overall, I was pleased. Managed to somehow avoid GI problems and talked myself through mental lethargy. While not a PR, I finished in about 1:28 and for me that is a solid number at this point. I honestly expected worse and would not have been surprised if I had died on the run. I was pleased that I got off my butt and dug it out today. Something for the mental rolodex when it gets hard in the future.
I want to also say a huge THANK YOU to the LV Tri Club and the amazing volunteers. These people work hard for us, put on a good event and give us a chance to race. Great people who always have something encouraging to say. I'm proud to be a member, again, thank you!
The Scale - 7/9/11
THE NUMBER = 244.6 (-1.6 from last week)
I was convinced that I would have gained more weight this week. I feel totally bloated.
I will be picking up a Nutritional Expert beginning August 1rst to help me get to the next level. I just feel like this is the key to the next breakthrough for me and I haven't been able to manage myself properly when it comes to diet.
I was convinced that I would have gained more weight this week. I feel totally bloated.
I will be picking up a Nutritional Expert beginning August 1rst to help me get to the next level. I just feel like this is the key to the next breakthrough for me and I haven't been able to manage myself properly when it comes to diet.
Monday, July 4, 2011
Monthly Totals - June 2011
SWIM
Time - 7:27:59
Time - 7:27:59
Meters - 18,000
Avg Pace - 0:01.5 / meter
BIKE
Time - 9:52:24
Miles - 157.07
Avg Pace - 03:46 / mile
RUN
Time - 22:36:13
Miles - 111.79
Avg Pace - 12:07 / mile
STRENGTH
Time - 3:00:00
EVENTS
Double Dipsea - 3:08:53/13.17 miles
REVIEW
Everything was down against both last month and last year. I missed one scheduled swim session in June, but otherwise did everything I was scheduled. I think a lot of the volume change has to do with how the races laid out from year to year.
July '10 was a very light month and I expect to see big numbers this year against same month last year. I also don't have a race of any significance that I am doing this month as I have the Master's Exam for the Court of Master Sommeliers in the third week. August will see the Napa Valley Century ride late, which essentially gives me two months to train without a race.
The Double Dipsea went well. Not having seen the course before and not really knowing what to expect as this was my first trail race ever, I set the bar low at 3:10:00 for what is essentially a half marathon and came in under that goal. I felt like my race management decisions were solid and I was able to find something in the tank for the push into the finish off the last hill, but lacked the level of fitness that I was looking for. I simply need to be stronger and need a higher tolerance to pain.
The Double Dipsea went well. Not having seen the course before and not really knowing what to expect as this was my first trail race ever, I set the bar low at 3:10:00 for what is essentially a half marathon and came in under that goal. I felt like my race management decisions were solid and I was able to find something in the tank for the push into the finish off the last hill, but lacked the level of fitness that I was looking for. I simply need to be stronger and need a higher tolerance to pain.
It's coming along, but November is on my mind.
Sunday, July 3, 2011
Golden Beet Salad with Fennel, Celery and Citrus Marinade
Serves 4
Salad
4-5 medium Golden Beets
2 stalks Celery
1 bulb Fennel
Marinade
2 tbsp Lemon Juice
2 tbsp Lime Juice
2 tbsp Orange Juice
2 tsp Combined Zest from Citrus
1 tsp Italian Parsley
1/4 cup Grapeseed Oil
Salt and Pepper (to taste)
Wash the beets and steam until a knife pierces easily (25-40 minutes depending on size). Cut the celery on the bias and shave fennel on a mandoline or cut very thinly with a knife.
Peel the beets and cut into pieces. Assemble the marinade and add to the warm beet pieces, celery and fennel. Can be served warm or can be chilled and served cold. Flavors will improve with a couple hours to blend.
Salad
4-5 medium Golden Beets
2 stalks Celery
1 bulb Fennel
Marinade
2 tbsp Lemon Juice
2 tbsp Lime Juice
2 tbsp Orange Juice
2 tsp Combined Zest from Citrus
1 tsp Italian Parsley
1/4 cup Grapeseed Oil
Salt and Pepper (to taste)
Wash the beets and steam until a knife pierces easily (25-40 minutes depending on size). Cut the celery on the bias and shave fennel on a mandoline or cut very thinly with a knife.
Peel the beets and cut into pieces. Assemble the marinade and add to the warm beet pieces, celery and fennel. Can be served warm or can be chilled and served cold. Flavors will improve with a couple hours to blend.
Weekly Schedule 7/4/11 - 7/10/11
MONDAY
Swim - 1:00:00/2450m - Drills, 100s, 200s
Swim - 1:00:00/2450m - Drills, 100s, 200s
Run - 0:35/3.5 miles - Tempo Effort
TUESDAY
Bike - 1:15:00 - Intervals
Strength - 1:00:00 - General Strength Work
WEDNESDAYRun - 1:00:00/6 miles - 5x3 Interval Effort
THURSDAY
Bike - 0:45:00/12 miles - Zone 2 Effort
Swim - 1:00:00/2500m - 75s Variety Effort
FRIDAY
Off Day
SATURDAY
Bike - 2:15:00/35 miles - Moderate Effort
SUNDAY
Swim - 1:00:00/2200m - Open Water Swim
FRIDAY
Off Day
SATURDAY
Bike - 2:15:00/35 miles - Moderate Effort
SUNDAY
Swim - 1:00:00/2200m - Open Water Swim
Run - 1:00:00/6.5 miles - Track Work (400s, 800s)
TOTAL TIME THIS WEEK
Projected - 10:50:00
PREVIOUS WEEK
Swim (Projected/Actual)
Time - 2:45:00/2:44:56 Distance - 6650/6950
Bike (Projected/Actual)
Time - 2:30:00/2:39:35 Distance - 25/49.27
Run (Projected/Actual)
Time - 1:45:00/1:54:10 Distance - 3.5/11.27
Strength (Projected/Actual)
Time - 1:00:00/1:00:00
TOTAL (Projected/Actual)
Time - 8:00:00/8:18:41
TOTAL TIME THIS WEEK
Projected - 10:50:00
PREVIOUS WEEK
Swim (Projected/Actual)
Time - 2:45:00/2:44:56 Distance - 6650/6950
Bike (Projected/Actual)
Time - 2:30:00/2:39:35 Distance - 25/49.27
Run (Projected/Actual)
Time - 1:45:00/1:54:10 Distance - 3.5/11.27
Strength (Projected/Actual)
Time - 1:00:00/1:00:00
TOTAL (Projected/Actual)
Time - 8:00:00/8:18:41
Saturday, July 2, 2011
The Scale - 7/2/11
THE NUMBER = 246.2 (+2.0 last two weeks)
Need to watch my calorie intake when my workload is lighter.
Need to watch my calorie intake when my workload is lighter.
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