Coach Cyndee often puts her personal training schedule out for her clients. It's pretty cool really- you can work out with her for free, but obviously there is no personal training involved...or is there.
Coach is an accomplished age grouper and a six-time Ironman finisher. If you are paying attention, there are always lessons to be learned. Lessons in form, lessons in gear selection, lessons in when to go and when to hold back and lessons in the mental game that is competition. I always try to take advantage of these opportunities to train with her when I can. Sometimes, she will comment on things as well. Finally, there is the fact that I always seem to get more out of myself when I train with her.
Sadly, my schedule has been a mess lately and has not been matching with hers, so I have not been able to hook up with her for some training. As I reported previously, I overslept on Shawn, blowing my Brick workout. In the land of the half-full glass however, Cyndee was doing a 40/4 workout the next day. Perfect! I text in my RSVP from work that I will be at the start Sunday morning.
I arrive to find two personal trainers: Coach Cyndee and Nancy along with Michael and Nick. I wish I had a picture of these four together. Scary! Not an ounce of fat anywhere. Where are the students? Where are the people who are trying to get into shape? Where are the people I can keep up with!? I have visions of being dropped after the first five minutes.
I focus on getting myself prepped for the ride. I am set as they all finish morning pleasantries and we start to ride toward Red Rock. The last time I did this ride (with the loop thrown in) was last year. I did the ride then with Coach, but we started seven miles closer. She dropped me after the first three miles, let me catch up again and then dropped me in the first quarter mile of the loop. On the steepest section (locally called "the wall", I walked my bike up the last third. The additional mileage we are spotting today is all uphill. I do not have visions of sugar plums dancing in my head.
The ride starts out easy as everyone warms up. Hanging in the back, I carefully mark every change in speed, mindful not to get caught at a traffic light as odd man out. As we reach the top of the first sustained uphill effort, I jump ahead and begin to pull the group up the next section. Not sure that this is the smartest move, but it felt right. Better to set the tone for a little bit and see if they will follow. Maybe this way, I can control the pace and postpone the inevitable. I know at some point, they are going to drop the hammer and I will be toast.
I hang in there for most of the way to the turn off into the loop. Ironically, I get dropped again at just about the exact spot where Cyndee dropped me the previous year, but not nearly as bad. I am still in contact, but can't seem to catch up. Just like last year, I catch everybody at the pay station.
As we pay, two guys ride up and start to admire Nick's bike (a pretty sweet Wilier). You don't have to ask me twice, I take off. They're going to ride past me anyway. I get as far as halfway up the first serious hill before they casually ride by me. First Nancy, then Cyndee and Michael (having a conversation) and then Nick with his admirers in tow. Well, I made it farther than I expected. I can be proud of that effort. There is always next time.
And then a miracle!
Nick has to stop and use the restroom. It's like Andy Schleck, Alberto Contador and "Chaingate"! Everyone stops and I tackle the middle climb while they wait. I get passed again, but now all I have is "the wall". If I can somehow survive that, I can seriously be in this ride with everybody probably 3/4 of the day, plus they are putting in an extra five miles on the back end, which means I could potentially finish the ride with everybody if I get lucky and they don't drop the hammer.
Nancy and Nick pass me and then Cyndee and Michael. I grind my way up the wall. This is where confidence becomes so important. Map My Ride calls this and Ink Grade Road in Napa Valley both Cat 2 climbs. The climb on Ink Grade is more sustained however. After making that climb, there was never any thought of walking the last portion today. So much is mental and my confidence has pushed to another level. (For the seasoned cyclist, all of this drama over what is listed as Cat 2 may sound silly, but when you weigh 250lbs, you have different considerations and challenges than the 150lb. cyclist.)
While they all regrouped at the top of the climb, I again kept going and used the downhills to my advantage. The descents on the second half of the loop are a lot of fun. I enjoy attacking the corners and trying to work on my bike handling skills.
Michael catches me at the very end of the loop (probably just to show me that he can) with an evil little grin on his face. I grin back. Hard not to like this guy. He stops at the end of the loop as we hit Hwy 159 and I again keep going. I TT
I miss everybody in the transition at Blue Diamond as they keep going out to Hwy 160. This is my 5 mile cheater. Again, I don't wait, because there is one hill at Bonnie Springs that always slows me down. I figure I will be caught there. If I can somehow get to the top of that hill, I can ride in with everybody. When I reach the top and they are not in sight, I keep going.
When I get back to the cars, they have not returned. I make my transition to the run portion of the Brick.
So did I keep up? Not really. While they were not exactly in Victorian dress having a leisurely stroll in the country, neither were they killing it either. The reality is the varsity could have dropped me at any point and I never would have seen them again for the day. I think what made the day such a victory for me was that I showed myself that I could make climbs that I couldn't make in the previous season, followed by a hard effort that held up. In short, I am obviously improving and that is the kind of news that is very welcome a couple of months before I tackle the toughest physical effort of my life.
A huge thank you to Cyndee, Michael, Nancy and Nick for letting me tag along and making it so much fun.
2:50:18 / 44.83 miles (bike)
Tuesday, August 30, 2011
Monday, August 29, 2011
The Scale - 8/28/11
THE NUMBER = 244.8 (-2.2 from last weight check)
Did not weigh in last week as I was in Napa for the century ride.
Did not weigh in last week as I was in Napa for the century ride.
Saturday, August 27, 2011
Dispatches From The Field - 8/27/11 - Racing The Esthetician
I am a little behind on the posts...I know, but it has been a little busy just trying to keep up with life lately.
Come to think of it, I'm even a little behind with just keeping up.
I owe you a couple of posts, but they are going to have to come out of order as if I don't start posting something, I will never catch up. So yes, a race report for the Tour of Napa Valley will be forthcoming along with a couple other things. I promise.
So today I woke up two hours late, completely sleeping through my alarm. This caused problems on several fronts. The first was that I was supposed to meet my friend Shawn Wallace for a ride that was going to be part of the brick that I was going to do today. Obviously I left him completely hanging and created my next problem.
My wife has an appointment with the Esthetician to get some work done on herself and I do not have time to get in the 40/4 Brick today. Temperatures the last three days have been in the 110+ range and my schedule has been forcing me to train in the hottest part of the day. In short, I have been getting my ass kicked.
Time for Plan "B". I have an 8-mile run scheduled for tomorrow along with an open water swim. I will get the run in now, deal with the swim later and switch the brick for tomorrow. That is a bummer, because it means that I will be riding with Coach Cyndee, who does not wait for me (read "suffer on the ride" here). To be fair, Shawn would have made me suffer today as well.
By the time I get the dog fed, get everything in the house and myself on track and get going, it is 8:20am. It's 100F at the start and I've got 1:40:00 to get this done and stay on track for my wife. I start running.
I'm running an old standby today. From the house I take a large loop that takes me past the airport and up to the Las Vegas Strip where I will loop around and take Warm Springs back to the house. It's a little over 8 miles. Perfect.
I do a little loop through the neighborhood and I can tell by the looks my neighbor's are giving me that they have given up all hoop of my sanity. What is this idiot doing running in this heat!? I wave and smile. Don't mind me, just training for an Ironman. If you think this is bad, you should see what I'm setting myself up for. But they would never understand.
Once I clear the neighborhood and start down Warm Springs, it is gently downhill. Pace is usually good on this part on the run. I always try to start slow and end up going faster than I think I should. I hit Eastern and make a left into a flat section with some lazy rollers.
Two miles in and I am still steaming at myself about not getting up this morning. I don't like to leave people hanging. Utter Bullshit! I should have gotten up. Can't believe I slept through the alarm. Man, it's hot.
The turn onto Sunset and the run past the airport. The next three miles are a steady uphill, although it's a very gradual 2-3%, it is always the part of this run where you have to keep an eye on pace. Traffic here is also something to be aware of. The nice part is that it is tree lined and on the North side of the loop, so the shade is good here. A nice break from the direct sun. I refuse to look at my watch and focus instead on my cadence and breathing. Like a toy with a weak battery: I jerk up to speed and then I slow down, then I push up to speed and then I slow down. I just can't seem to keep the pace up. Not good.
There is a potential bail-out on this loop, where I can shave about a mile off. I have to admit that when I get there, I look left and am tempted. This is where the shade ends. It's hot, I'm tired and I can't afford to be late getting home. I have a ton of reasons why I should go left and cut today just a little short. I can always pay later.
I go straight. Paying later always means that there is interest attached to the bill. I'd rather pay now and get the time on feet in. I've already screwed myself enough by oversleeping without adding laziness as well.
As soon as I make that decision, a funny thing happens. My stride picks up, my form improves and I feel better. For the first time today, my head is in the right place. Left turn on to The Strip.
I always run against traffic. If I am running on the street, I like to look at the drivers and see what they are doing. More looks of, who is this crazy idiot running in this heat?! I hit Warm Springs and make my next left- me and NASCAR (always turing left). The last leg is downhill. I check my watch at this point. It's going to be close.
Apologies To:
Shawn - I am terribly sorry my friend to have stood you up. I feel awful. I hope you had a great ride. Riding with you was something that I had been looking forward to as a treat I could give myself and I missed it.
Melissa & Lucia - Thank you for letting me push myself harder than I ever have. I know that endurance sports, by their very nature require a fairly large block of time. I appreciate you giving me the opportunity to work on being healthy and mentally stable. I have come to this late, but it has given me a sense of grounding that I have lacked for much of my life. Thank you for the love, patience, opportunity and understanding.
The Guy Driving the Blue Pickup Today - I'm sorry I flipped you off. You had enough room to safely turn in front of me. I was angry at myself for letting my friend, my Coach and myself down today by not getting up and doing what I was supposed to. I took it out on you and I am sorry for that.
To The Other Two People I Yelled At During My Run: I stand firm in my comments that you are an idiot! Is my life worth the two seconds you saved by not waiting for me to get through the intersection? Even if the answer for you is yes, think of all the extra time you will be wasting in court trying to beat the manslaughter charges you will receive for killing me. Not to mention the additional burden you will be placing on every taxpayer because you have taken the primary income earner out of my family by killing me. Without my supervision and my ability to support my wife, my daughter will end up both on welfare and on the Jerry Springer show. All for two seconds...
OK, I'm done. Except for the Esthetician...I had a little under 4 minutes to spare at the finish.
Train hard and safely my friends!
1:36:53/8.81 miles
Come to think of it, I'm even a little behind with just keeping up.
I owe you a couple of posts, but they are going to have to come out of order as if I don't start posting something, I will never catch up. So yes, a race report for the Tour of Napa Valley will be forthcoming along with a couple other things. I promise.
So today I woke up two hours late, completely sleeping through my alarm. This caused problems on several fronts. The first was that I was supposed to meet my friend Shawn Wallace for a ride that was going to be part of the brick that I was going to do today. Obviously I left him completely hanging and created my next problem.
My wife has an appointment with the Esthetician to get some work done on herself and I do not have time to get in the 40/4 Brick today. Temperatures the last three days have been in the 110+ range and my schedule has been forcing me to train in the hottest part of the day. In short, I have been getting my ass kicked.
Time for Plan "B". I have an 8-mile run scheduled for tomorrow along with an open water swim. I will get the run in now, deal with the swim later and switch the brick for tomorrow. That is a bummer, because it means that I will be riding with Coach Cyndee, who does not wait for me (read "suffer on the ride" here). To be fair, Shawn would have made me suffer today as well.
By the time I get the dog fed, get everything in the house and myself on track and get going, it is 8:20am. It's 100F at the start and I've got 1:40:00 to get this done and stay on track for my wife. I start running.
I'm running an old standby today. From the house I take a large loop that takes me past the airport and up to the Las Vegas Strip where I will loop around and take Warm Springs back to the house. It's a little over 8 miles. Perfect.
I do a little loop through the neighborhood and I can tell by the looks my neighbor's are giving me that they have given up all hoop of my sanity. What is this idiot doing running in this heat!? I wave and smile. Don't mind me, just training for an Ironman. If you think this is bad, you should see what I'm setting myself up for. But they would never understand.
Once I clear the neighborhood and start down Warm Springs, it is gently downhill. Pace is usually good on this part on the run. I always try to start slow and end up going faster than I think I should. I hit Eastern and make a left into a flat section with some lazy rollers.
Two miles in and I am still steaming at myself about not getting up this morning. I don't like to leave people hanging. Utter Bullshit! I should have gotten up. Can't believe I slept through the alarm. Man, it's hot.
The turn onto Sunset and the run past the airport. The next three miles are a steady uphill, although it's a very gradual 2-3%, it is always the part of this run where you have to keep an eye on pace. Traffic here is also something to be aware of. The nice part is that it is tree lined and on the North side of the loop, so the shade is good here. A nice break from the direct sun. I refuse to look at my watch and focus instead on my cadence and breathing. Like a toy with a weak battery: I jerk up to speed and then I slow down, then I push up to speed and then I slow down. I just can't seem to keep the pace up. Not good.
There is a potential bail-out on this loop, where I can shave about a mile off. I have to admit that when I get there, I look left and am tempted. This is where the shade ends. It's hot, I'm tired and I can't afford to be late getting home. I have a ton of reasons why I should go left and cut today just a little short. I can always pay later.
I go straight. Paying later always means that there is interest attached to the bill. I'd rather pay now and get the time on feet in. I've already screwed myself enough by oversleeping without adding laziness as well.
As soon as I make that decision, a funny thing happens. My stride picks up, my form improves and I feel better. For the first time today, my head is in the right place. Left turn on to The Strip.
I always run against traffic. If I am running on the street, I like to look at the drivers and see what they are doing. More looks of, who is this crazy idiot running in this heat?! I hit Warm Springs and make my next left- me and NASCAR (always turing left). The last leg is downhill. I check my watch at this point. It's going to be close.
Apologies To:
Shawn - I am terribly sorry my friend to have stood you up. I feel awful. I hope you had a great ride. Riding with you was something that I had been looking forward to as a treat I could give myself and I missed it.
Melissa & Lucia - Thank you for letting me push myself harder than I ever have. I know that endurance sports, by their very nature require a fairly large block of time. I appreciate you giving me the opportunity to work on being healthy and mentally stable. I have come to this late, but it has given me a sense of grounding that I have lacked for much of my life. Thank you for the love, patience, opportunity and understanding.
The Guy Driving the Blue Pickup Today - I'm sorry I flipped you off. You had enough room to safely turn in front of me. I was angry at myself for letting my friend, my Coach and myself down today by not getting up and doing what I was supposed to. I took it out on you and I am sorry for that.
To The Other Two People I Yelled At During My Run: I stand firm in my comments that you are an idiot! Is my life worth the two seconds you saved by not waiting for me to get through the intersection? Even if the answer for you is yes, think of all the extra time you will be wasting in court trying to beat the manslaughter charges you will receive for killing me. Not to mention the additional burden you will be placing on every taxpayer because you have taken the primary income earner out of my family by killing me. Without my supervision and my ability to support my wife, my daughter will end up both on welfare and on the Jerry Springer show. All for two seconds...
OK, I'm done. Except for the Esthetician...I had a little under 4 minutes to spare at the finish.
Train hard and safely my friends!
1:36:53/8.81 miles
Friday, August 26, 2011
Weekly Schedule 8/22/11-8/28/11
MONDAY
Off Day
TUESDAY
WEDNESDAY
THURSDAY
Off Day
TUESDAY
Strength - 1:00:00 - General Strength Work
Swim - 1:10:00/2900m - 100s with Kick and Drills, 150s Timed
Swim - 1:10:00/2900m - 100s with Kick and Drills, 150s Timed
WEDNESDAY
Bike - 2:00:00/30 miles - 4x10 Hard Intensity
THURSDAY
Run - 1:00:00/6 miles - 5x3 Intervals
Swim - 1:10:00/2900m - 100s with Kick and Drills, 150s Timed
FRIDAY
Off Day
SATURDAY
Brick - 3:30:00/44 miles - Hilly Brick. Bike 40miles/Run 4miles
SUNDAY
Run - 1:15:00/8 miles - Tempo Last 3 Miles
Swim - 0:40:00/2000m - Open Water
TOTAL TIME THIS WEEK
Projected - 11:45:00
PREVIOUS WEEK
Swim (Projected/Actual)
Time - 2:10:00/2:25:01 Distance - 5750/5750
Bike (Projected/Actual)
Time - 9:45:00/9:03:46 Distance - 130/146.23
Run (Projected/Actual)
Time - 1:55:00/2:09:02 Distance - 5.5/11.31
Strength (Projected/Actual)
Time - 1:00:00/1:00:00
TOTAL (Projected/Actual)
Time - 14:50:00/14:41:35
Swim - 1:10:00/2900m - 100s with Kick and Drills, 150s Timed
FRIDAY
Off Day
SATURDAY
Brick - 3:30:00/44 miles - Hilly Brick. Bike 40miles/Run 4miles
SUNDAY
Run - 1:15:00/8 miles - Tempo Last 3 Miles
Swim - 0:40:00/2000m - Open Water
TOTAL TIME THIS WEEK
Projected - 11:45:00
PREVIOUS WEEK
Swim (Projected/Actual)
Time - 2:10:00/2:25:01 Distance - 5750/5750
Bike (Projected/Actual)
Time - 9:45:00/9:03:46 Distance - 130/146.23
Run (Projected/Actual)
Time - 1:55:00/2:09:02 Distance - 5.5/11.31
Strength (Projected/Actual)
Time - 1:00:00/1:00:00
TOTAL (Projected/Actual)
Time - 14:50:00/14:41:35
Weekly Schedule 8/15/11-8/21/11
MONDAY
Swim - 1:10:00/3300m - 50s, 100s, 400s
Run - 0:35:00/3.5 miles - Tempo
TUESDAY
WEDNESDAY
THURSDAY
Swim - 1:10:00/3300m - 50s, 100s, 400s
Run - 0:35:00/3.5 miles - Tempo
TUESDAY
Strength - 1:00:00 - General Strength Work
Brick - 1:05:00 - Bike 45 minutes/Run 20 minutes
Brick - 1:05:00 - Bike 45 minutes/Run 20 minutes
WEDNESDAY
Bike - 2:00:00/30 miles - 2x20 Hard Intensity
THURSDAY
Run - 1:00:00 - 3x6 with 2 minutes Easy
FRIDAY
Swim - 1:00:00/2450 - 25, 50, 75, etc.
SATURDAY
Off Day
SUNDAY
Bike - 7:00:00/100 miles - Tour of Napa Valley
TOTAL TIME THIS WEEK
Projected - 14:50:00
PREVIOUS WEEK
Swim (Projected/Actual)
Time - 2:20:00/2:52:01 Distance - 5750/6700
Bike (Projected/Actual)
Time - 7:30:00/7:39:25 Distance - 105/120.13
Run (Projected/Actual)
Time - 2:00:00/2:44:16 Distance - 11.9/14.07
Strength (Projected/Actual)
Time - 1:00:00/1:00:00
TOTAL (Projected/Actual)
Time - 12:50:00/14:18:05
FRIDAY
Swim - 1:00:00/2450 - 25, 50, 75, etc.
SATURDAY
Off Day
SUNDAY
Bike - 7:00:00/100 miles - Tour of Napa Valley
TOTAL TIME THIS WEEK
Projected - 14:50:00
PREVIOUS WEEK
Swim (Projected/Actual)
Time - 2:20:00/2:52:01 Distance - 5750/6700
Bike (Projected/Actual)
Time - 7:30:00/7:39:25 Distance - 105/120.13
Run (Projected/Actual)
Time - 2:00:00/2:44:16 Distance - 11.9/14.07
Strength (Projected/Actual)
Time - 1:00:00/1:00:00
TOTAL (Projected/Actual)
Time - 12:50:00/14:18:05
Saturday, August 13, 2011
The Scale - 8/13/11
THE NUMBER = 247.0 (+5.2 from last week)
It's a yo-yo thing. The funny part is that I can't seem to get my weight down, but it feels like my body is moving in the right direction.
It's a yo-yo thing. The funny part is that I can't seem to get my weight down, but it feels like my body is moving in the right direction.
Sunday, August 7, 2011
Weekly Schedule 8/8/11-8/14/11
MONDAY
Bike - 2:00:00/35 miles - Zone 2 Ride
WEDNESDAY
Bike - 2:00:00/35 miles - Zone 2 Ride
TUESDAY
Strength - 1:00:00 - General Strength Work
Swim - 1:00:00/2650m - Mixed Effort
Swim - 1:00:00/2650m - Mixed Effort
WEDNESDAY
Brick - 1:20:00 - 60 min Bike/20 min Run
THURSDAY
Swim - 1:20:00/3100m - Short, Fast Pyramid
Run - 0:50:00/5 miles - Comfortable Pace
FRIDAY
Off Day
SATURDAY
Bike - 4:30:00/70 miles - Zone 2, High Cadence
SUNDAY
Run - 0:50:00/5 miles - Comfortable Pace
TOTAL TIME THIS WEEK
Projected - 12:50:00
PREVIOUS WEEK
Swim (Projected/Actual)
Time - 3:05:00/3:24:15 Distance - 8150/8200
Bike (Projected/Actual)
Time - 6:10:00/6:34:20 Distance - 55/109.39
Run (Projected/Actual)
Time - 3:00:00/3:49:45 Distance - 15/19.53
Strength (Projected/Actual)
Time - 1:00:00/1:00:00
TOTAL (Projected/Actual)
Time - 13:15:00/14:18:20
Run - 0:50:00/5 miles - Comfortable Pace
FRIDAY
Off Day
SATURDAY
Bike - 4:30:00/70 miles - Zone 2, High Cadence
SUNDAY
Run - 0:50:00/5 miles - Comfortable Pace
TOTAL TIME THIS WEEK
Projected - 12:50:00
PREVIOUS WEEK
Swim (Projected/Actual)
Time - 3:05:00/3:24:15 Distance - 8150/8200
Bike (Projected/Actual)
Time - 6:10:00/6:34:20 Distance - 55/109.39
Run (Projected/Actual)
Time - 3:00:00/3:49:45 Distance - 15/19.53
Strength (Projected/Actual)
Time - 1:00:00/1:00:00
TOTAL (Projected/Actual)
Time - 13:15:00/14:18:20
Saturday, August 6, 2011
The Scale - 8/6/11
THE NUMBER = 241.8 (-4.9 from last week)
What a weird couple of weeks this has been. I will reserve comment until I see what the number next week. Is this a yo-yo thing or is this real progress?
What a weird couple of weeks this has been. I will reserve comment until I see what the number next week. Is this a yo-yo thing or is this real progress?
Monday, August 1, 2011
Monthly Totals - July 2011
SWIM
Time - 7:39:18
Time - 7:39:18
Meters - 18,000
Avg Pace - 0:01.5 / meter
BIKE
Time - 16:48:28
Miles - 287.65
Avg Pace - 03:30 / mile
RUN
Time - 10:15:18
Miles - 56.70
Avg Pace - 10:51 / mile
STRENGTH
Time - 2:00:00
EVENTS
Las Vegas Tri Club (Sprint) 1:28:23
REVIEW
The MS Exam for the Court of Master Sommeliers slashed my volume in the second half of July. Still, volume managed to be up in the Swim and Bike Departments against last year. Run volume was down against both last month and last year. I missed two weeks of swimming and torched what was supposed to be a strong build phase in my training.
It had to be done. Looking forward to a very solid August.
Weekly Schedule 8/1/11-8/7/11
MONDAY
Swim - 1:15:00/3100m - 100s, 50s
Strength - 1:00:00 - General Strength Work
WEDNESDAY
Swim - 1:15:00/3100m - 100s, 50s
Strength - 1:00:00 - General Strength Work
TUESDAY
Off Day
WEDNESDAY
Bike - 1:30:00 - Tempo w/Hills
Run - 0:30:00 - Easy Zone 2
Run - 0:30:00 - Easy Zone 2
THURSDAY
Swim - 1:10:00/3050m - 800s, 200s
Bike - 1:10:00 - 2x20 minutes Very Hard Intensity
FRIDAY
Run - 1:10:00/7 miles - 5x5 Intervals
SATURDAY
Bike - 3:45:00 - 20 minute Hard Effort at 25 miles
SUNDAY
Run - 1:20:00/8 miles - 5x5 Hard Effort
Swim - 0:40:00/2000m - Continuous Effort
TOTAL TIME THIS WEEK
Projected - 13:30:00
PREVIOUS WEEK
Swim (Projected/Actual)
Time - 0:40:00/0:00:00 Distance - 1950/0
Bike (Projected/Actual)
Time - 1:55:00/2:26:46 Distance - 0/38.97
Run (Projected/Actual)
Time - 1:50:00/2:32:00 Distance - 9.5/12.87
Strength (Projected/Actual)
Time - 0:00:00/0:00:00
TOTAL (Projected/Actual)
Time - 4:25:00/4:50:41
Bike - 1:10:00 - 2x20 minutes Very Hard Intensity
FRIDAY
Run - 1:10:00/7 miles - 5x5 Intervals
SATURDAY
Bike - 3:45:00 - 20 minute Hard Effort at 25 miles
SUNDAY
Run - 1:20:00/8 miles - 5x5 Hard Effort
Swim - 0:40:00/2000m - Continuous Effort
TOTAL TIME THIS WEEK
Projected - 13:30:00
PREVIOUS WEEK
Swim (Projected/Actual)
Time - 0:40:00/0:00:00 Distance - 1950/0
Bike (Projected/Actual)
Time - 1:55:00/2:26:46 Distance - 0/38.97
Run (Projected/Actual)
Time - 1:50:00/2:32:00 Distance - 9.5/12.87
Strength (Projected/Actual)
Time - 0:00:00/0:00:00
TOTAL (Projected/Actual)
Time - 4:25:00/4:50:41
Dispatches From The Field - 7/31/11 - Elevation
There were two things today that I should have paid attention too...one I did and the other I didn't.
It started the day before yesterday, when my friend Jeffrey Bencus got on me about when we were going to get together and run. It had been too long and he wanted to go run the Lower Bristlecone Pine Trail at Lee Canyon. To cut to the chase on 40,000 text messages and a call to other friends to come join us, we ended up meeting Thomas Burke for that run this morning.
The thing I paid attention too was the opportunity to run with two great Sommeliers who I admire and enjoy. Both have an understated sense of humor that is not only funny for what they say, but is additionally funny for their delivery as well. Both are wicked smart and Thomas has an attention to detail that drives me crazy with envy. So of course I give him sh*t about it all the time. Great company today, gentle reader, and I was grateful for it.
The thing I didn't pay attention too (and I should have) was Thomas asking me about my experience at altitude more than once...
Lee Canyon is the local ski resort to Las Vegas. In about an hour, you can be in the mountains at over 8,000' elevation. I'm amazed that we don't get more high-level triathletes and ultrarunners training here, because we truly have it all. Open water at Lake Mead, great pool facilities, long rides with hills, mountains to run and the moniker "what happens in Vegas, stays in Vegas". It must be the heat.
The road to Lee Canyon is worth an epic cycle ride for many on it's own and at some point will require it's own blog entry from me. Off Highway 95, the road pushes up with very few turns and thru to over 9,000' elevation. Heart attacks have been caused by less.
So we get to the parking lot for the Lower Bristlecone Pine Trail and I am excited. I have been in this area several times, but I have never been on this trail and have run up in this area once before.
We start up the trail together.
It turns out that Lower Bristlecone is a loop that works its way up and around the side of the mountain before dropping you into the parking lot for the Lee Canyon Ski Area. From there you come back down the road and end up in the parking lot where you started. Jeff says that the whole run is about 6 miles.
This should be easy. After all, I have run marathons and did the Double Dipsea trail race this year. I know that Thomas is an ultrarunner and Jeff practically lived up here last summer. So what if these two bantered in the car the whole way up about bagging this peak here or where that trail goes there for a nice little 32 mile round trip on a summer afternoon. People, it is only six miles! I have to be able to keep up. After all, I have been progressing in my overall performance and am definitely better than the last time I ran with either of these guys. Neither Jeff or Thomas consider this trail more than a scooby-snack. Today is the day that I keep up.
From the lower parking lot, the trail gains elevation immediately. The two of them start out at an easy pace, with Jeff saying that the first three miles are uphill. The trail is a fire road that is in very good shape. We could easily run three abreast, but I treat this like a race situation. While they run side-by-side talking to each other, I fall in behind, marking the two of them for the kill.
My plan is simple: Hang with them for the uphill portion of the run and then pass them for the downhill (my downhill has gotten better too). It will be fun and I can join in on the conversation on the way down. Just one of the boys and as the weakest of the three runners, I will earn my stripes.
Why am I not in on the conversation now? Because a mere mile into this run I sound like a steam train churning up this hill. The grade is only about 3-7% as we move through the lazy switchbacks up the mountain and the road is well groomed. These guys are looking like they are out on a Sunday stroll and I sound like I am about to pass out. The one solace for me is that while I am at a turtle pace, I feel good physically. I start thinking about Thomas and his concern about me at altitude.
Exertion at high altitude is more difficult than at sea level because of the reduced partial pressure of oxygen as elevation rises, impairing the oxygenation of blood flowing through the lungs and ultimately resulting in a diminished oxygen supply to working muscles. Studies by the Federation of Sport at Altitude have shown that the lack of oxygen above 10,000 feet translates to 25-40% less muscle power. To compensate, the heart works harder to maintain the same pace. Adam W. Chase - Running Times Magazine.
OK, so I'm only at about 9,100', but I can testify to the whole 25-40% less muscle power thing. I'm two miles in and Thomas and Jeff have just walked away from me. I decide that I need to pick up the pace before they decide the need to come back for me. How embarrassing would that be on a run that these two would consider a warm-up. I tell my legs to go and nothing happens. I continue to crawl up the hill. I command my legs to go again and again nothing happens. Not good...It's times like this that I try and look at the bright side of things: the view is stunning and the air temp is in the high 60's. It's got to be approaching 100 in Vegas by now.
Just over 2.5 miles in and my two jovial buddies come back for me. They are probably discussing the relative merits of Brettanomyces bruxellensis or lack thereof. These guys suck! Why am I the only one breathing hard? Did I pack my rattle and pacifier with my gels today?
Reunited, we head up toward the top of the climb and I am making a concerted effort to not fall behind. After all, I want to get invited back. I keep thinking about how this is not even steep.
Just as Jeff had promised, the climb hit the three mile mark. I look over there shoulders and see a small 20 yard slope where the pitch hits (later according to my Garmin) 52%. I put my head down and push forward, doing that slow motion run where you look like you are running, but actually are moving slower than if you just walked. I hit the top and they are gone again. I curse under my breath for falling behind again.
Because of less oxygen available to the working muscles, exercise performance is decreased at high altitude. For example, it is impossible to run a mile at high altitude as fast as at low altitude. And this applies to any aerobic event, which is any muscle activity lasting more than two minutes. In addition one cannot expect to perform with the same intensity as at low altitude, and one's pace has to be adjusted accordingly. This means running, cycling or walking a bit slower at high altitude, and taking more breaks and rest stops, to avoid exhaustion. For those who keep track of VO2 max, an overall measure of physical performance: VO2 max drops 3% per thousand feet of altitude gain, starting at around 5000 ft. - Institute for Altitude Medicine at Telluride
The trail shows a little more elevation and I top out at 9,442', but I am essentially moving along parallel to the mountain on some nice single track. I start to pick up the pace with gravity's help.
Simply beautiful. As you start to move into the single track, the trees come in closer to the trail and create a feeling of intimacy that is missing on the fire road. Shade, roots and rocks all moving with you as you work your way down the mountain. What a blast! The whole day is complete for me at 8:00 in the morning.
I never see Thomas on the way down, but I do see Jeff from time to time through the trees. I have the sense that he waited for me (he's that kind of guy). I'm sure that he had been waiting until he could hear me crashing down the trail behind him and then he would start running again. I pick up the pace further as I try to catch him.
I come around a corner looking for Jeff and see a couple with a dog (small English Springer Spaniel?). I notice the dog is not on a leash and I move right to give him what space I can on the trail. Right as I get even with the dog he decides that I am a threat. I come to a dead stop waiting to see if the dog and I are going to have the UFC Championships right here on the trail. Leash laws people! (I later found out that Jeffrey had the same problem and told the people that I was behind him). Not cool!
Dog under control, I take off again, but Jeff is gone. As I come out of the downhill, I see Jeffrey again (which means he waited again). We hit the upper parking lot, where Thomas is waiting for both of us (he's that kind of guy too).
I finally get to run with them down the road as we do the last half mile back to the lower parking lot. Looking like a bad representation in a wet T-shirt contest, I feel at peace. What a great experience the morning has been. I have to come back soon.
Thanks to Jeffrey and Thomas for making sure I was good all the way. Next time, I'm going to get in on that Brettanomyces conversation...
1:14:23/6.19 miles
It started the day before yesterday, when my friend Jeffrey Bencus got on me about when we were going to get together and run. It had been too long and he wanted to go run the Lower Bristlecone Pine Trail at Lee Canyon. To cut to the chase on 40,000 text messages and a call to other friends to come join us, we ended up meeting Thomas Burke for that run this morning.
The thing I paid attention too was the opportunity to run with two great Sommeliers who I admire and enjoy. Both have an understated sense of humor that is not only funny for what they say, but is additionally funny for their delivery as well. Both are wicked smart and Thomas has an attention to detail that drives me crazy with envy. So of course I give him sh*t about it all the time. Great company today, gentle reader, and I was grateful for it.
 |
| Jeffrey on the left and Thomas on the right. |
Lee Canyon is the local ski resort to Las Vegas. In about an hour, you can be in the mountains at over 8,000' elevation. I'm amazed that we don't get more high-level triathletes and ultrarunners training here, because we truly have it all. Open water at Lake Mead, great pool facilities, long rides with hills, mountains to run and the moniker "what happens in Vegas, stays in Vegas". It must be the heat.
The road to Lee Canyon is worth an epic cycle ride for many on it's own and at some point will require it's own blog entry from me. Off Highway 95, the road pushes up with very few turns and thru to over 9,000' elevation. Heart attacks have been caused by less.
So we get to the parking lot for the Lower Bristlecone Pine Trail and I am excited. I have been in this area several times, but I have never been on this trail and have run up in this area once before.
We start up the trail together.
It turns out that Lower Bristlecone is a loop that works its way up and around the side of the mountain before dropping you into the parking lot for the Lee Canyon Ski Area. From there you come back down the road and end up in the parking lot where you started. Jeff says that the whole run is about 6 miles.
This should be easy. After all, I have run marathons and did the Double Dipsea trail race this year. I know that Thomas is an ultrarunner and Jeff practically lived up here last summer. So what if these two bantered in the car the whole way up about bagging this peak here or where that trail goes there for a nice little 32 mile round trip on a summer afternoon. People, it is only six miles! I have to be able to keep up. After all, I have been progressing in my overall performance and am definitely better than the last time I ran with either of these guys. Neither Jeff or Thomas consider this trail more than a scooby-snack. Today is the day that I keep up.
From the lower parking lot, the trail gains elevation immediately. The two of them start out at an easy pace, with Jeff saying that the first three miles are uphill. The trail is a fire road that is in very good shape. We could easily run three abreast, but I treat this like a race situation. While they run side-by-side talking to each other, I fall in behind, marking the two of them for the kill.
My plan is simple: Hang with them for the uphill portion of the run and then pass them for the downhill (my downhill has gotten better too). It will be fun and I can join in on the conversation on the way down. Just one of the boys and as the weakest of the three runners, I will earn my stripes.
Why am I not in on the conversation now? Because a mere mile into this run I sound like a steam train churning up this hill. The grade is only about 3-7% as we move through the lazy switchbacks up the mountain and the road is well groomed. These guys are looking like they are out on a Sunday stroll and I sound like I am about to pass out. The one solace for me is that while I am at a turtle pace, I feel good physically. I start thinking about Thomas and his concern about me at altitude.
Exertion at high altitude is more difficult than at sea level because of the reduced partial pressure of oxygen as elevation rises, impairing the oxygenation of blood flowing through the lungs and ultimately resulting in a diminished oxygen supply to working muscles. Studies by the Federation of Sport at Altitude have shown that the lack of oxygen above 10,000 feet translates to 25-40% less muscle power. To compensate, the heart works harder to maintain the same pace. Adam W. Chase - Running Times Magazine.
OK, so I'm only at about 9,100', but I can testify to the whole 25-40% less muscle power thing. I'm two miles in and Thomas and Jeff have just walked away from me. I decide that I need to pick up the pace before they decide the need to come back for me. How embarrassing would that be on a run that these two would consider a warm-up. I tell my legs to go and nothing happens. I continue to crawl up the hill. I command my legs to go again and again nothing happens. Not good...It's times like this that I try and look at the bright side of things: the view is stunning and the air temp is in the high 60's. It's got to be approaching 100 in Vegas by now.
 |
| Looking out to the south from the fire road. |
Reunited, we head up toward the top of the climb and I am making a concerted effort to not fall behind. After all, I want to get invited back. I keep thinking about how this is not even steep.
Just as Jeff had promised, the climb hit the three mile mark. I look over there shoulders and see a small 20 yard slope where the pitch hits (later according to my Garmin) 52%. I put my head down and push forward, doing that slow motion run where you look like you are running, but actually are moving slower than if you just walked. I hit the top and they are gone again. I curse under my breath for falling behind again.
Because of less oxygen available to the working muscles, exercise performance is decreased at high altitude. For example, it is impossible to run a mile at high altitude as fast as at low altitude. And this applies to any aerobic event, which is any muscle activity lasting more than two minutes. In addition one cannot expect to perform with the same intensity as at low altitude, and one's pace has to be adjusted accordingly. This means running, cycling or walking a bit slower at high altitude, and taking more breaks and rest stops, to avoid exhaustion. For those who keep track of VO2 max, an overall measure of physical performance: VO2 max drops 3% per thousand feet of altitude gain, starting at around 5000 ft. - Institute for Altitude Medicine at Telluride
The trail shows a little more elevation and I top out at 9,442', but I am essentially moving along parallel to the mountain on some nice single track. I start to pick up the pace with gravity's help.
Simply beautiful. As you start to move into the single track, the trees come in closer to the trail and create a feeling of intimacy that is missing on the fire road. Shade, roots and rocks all moving with you as you work your way down the mountain. What a blast! The whole day is complete for me at 8:00 in the morning.
 |
| The Bristlecone Pines watching over the upper section of the trail. |
I come around a corner looking for Jeff and see a couple with a dog (small English Springer Spaniel?). I notice the dog is not on a leash and I move right to give him what space I can on the trail. Right as I get even with the dog he decides that I am a threat. I come to a dead stop waiting to see if the dog and I are going to have the UFC Championships right here on the trail. Leash laws people! (I later found out that Jeffrey had the same problem and told the people that I was behind him). Not cool!
Dog under control, I take off again, but Jeff is gone. As I come out of the downhill, I see Jeffrey again (which means he waited again). We hit the upper parking lot, where Thomas is waiting for both of us (he's that kind of guy too).
I finally get to run with them down the road as we do the last half mile back to the lower parking lot. Looking like a bad representation in a wet T-shirt contest, I feel at peace. What a great experience the morning has been. I have to come back soon.
Thanks to Jeffrey and Thomas for making sure I was good all the way. Next time, I'm going to get in on that Brettanomyces conversation...
1:14:23/6.19 miles
Dispatches From The Field - 7/26/11 - Chasing Dreams
No photographs today. Just me, my head and the trail.
I have two personal goals that I would consider gnawing my arm off for. You know about the one coming up in November in Arizona. I am trying to build myself into enough of an athlete to become an Ironman. Over the next three months, as I turn Coach Cyndee loose and she turns the heat up on my training, we are going to see if I can get there.
There is a second goal though that goes back much farther for me. It began somewhere in 1999 with my first distant touches with the Court of Master Sommeliers. At that time, there was no website and very few Master Sommeliers to speak with about the program. It took me two years to get into the first test and I had to go to Florida to start my journey.
I have a short tempo run today. I head back to the Late Night Trail in Cottonwood Valley to try and better my time in the tempo run there last week. Where last week it was 103F, today is in the high-90s and muggy. As I drive out toward Potosi, I can see the dark ribbons of rain gently brushing the valley floor as they pass across the valley. Thunderstorm weather.
The Court of Master Sommeliers (CMS) is an organization that started in England. While the first diploma was given in 1969, the official structure of the court wasn't solidified until the mid-70s. I don't have the exact number, but I think that less than 200 diplomas have been given out between then and now. The point is that it is pretty rare company and I am trying to get there. The CMS offers the exam twice a year now by invitation. I have my tasting exam today.
I pull into the parking lot with some odd sprinkles on the windshield of the car. There are a couple of mountain bikers getting ready to explore, but the parking lot is quiet. Must be the weather. I throw on my heart monitor and take off.
It would be difficult to explain to someone exactly what passing this damned test means to me. I've explained to a couple people my current position is like being at Camp 4 and trying to make the final push professionally to the summit of Everest. The program is actually self-study, with four levels. If you passed everything first try (less than 15 people have passed the final MS exam on the first try in it's history) the fastest you could get through the entire program is five years. Pass rates are extraordinarily low and most people have to take one or more of the tests multiple times. I have seen grown men cry and walk away from the program in utter self-disgust. It is one of the two or three most coveted distinctions in my profession.
The trail I am using as a time trial is essentially a 4-mile loop around a small hill. The first part of the trail moves through loose sand and stones in a small flash flood drainage. I'm always careful here to keep my stride higher and light. If I'm going to have a chance of picking up time on my previous effort, it has to start in this section of the trail. I push a little, picking my way through the sage, cactus and occasional Joshua Tree.
The Master Examination is brilliant in it's composition. It has three stages (tasting, theory and practical) and runs in a format that has a real-time progression. Candidates are always on the clock in one way or another.
Pulling out of the wash, I hit firm, smooth single track. I look at my Garmin and see that I am on pace coming through the first uphill section.
The tasting is six wines that are done double blind. This means that the candidate is given no information about the wines and must, only through their senses, break down the wine's characteristics and present what the grape is, where it comes from and what vintage it was produced in. You have 25 minutes to work it all out.
Pushing along the trail it starts to move down the hill. Passing through a junction of trails, I come across 5 mountain bikers who are sitting around jawing at each other. I give them a wave as I pass- I'm on a schedule.
Practical is a service situation with several stations. Service varies with the exam, but several disciplines are challenged for the candidate and they are given complicated questions requiring a strong knowledge of wine theory while they perform service tasks. Each station has a time limit requiring that the candidate be efficient with their time management.
Moving down the trail I hear the mountain bikers coming up behind me. I push over into the cactus and sage and keep running. This apparently freaks the first rider out because he slows down instead of clearing the trail for me. I wave for him to get going as I dodge plants. The bikers all crawl by. We're moving downhill. You people are killing me!
The last part of the exam is theory. Not a problem, it only requires that you study the entire world of wine, including: law, geology, geography, mixology, enology, plant pathology, history, viticulture and another half dozen things I'm not thinking of right now. The test is verbal and you cannot go back once you have moved on. Hopefully you have all the right answers today.
To pass the exam takes a person with a strong skill set and huge mental discipline. It's a rare club of talented people that I want to join. Today is tasting and my stomach is killing me. Oh the anxiety my friends. The next three days are just their own little special torture.
Pushing up the hill I try to shut my mind down. Both the running and the exam require mental discipline and the ability to push through. It is something I am working on. We are all students in this life . I just hope I can pick up the right lessons along the way.
42:46/4 miles (43:35 last week)
Sadly, I did not pass my exam for the CMS. I am however optimistic and already preparing for next year.
I have two personal goals that I would consider gnawing my arm off for. You know about the one coming up in November in Arizona. I am trying to build myself into enough of an athlete to become an Ironman. Over the next three months, as I turn Coach Cyndee loose and she turns the heat up on my training, we are going to see if I can get there.
There is a second goal though that goes back much farther for me. It began somewhere in 1999 with my first distant touches with the Court of Master Sommeliers. At that time, there was no website and very few Master Sommeliers to speak with about the program. It took me two years to get into the first test and I had to go to Florida to start my journey.
I have a short tempo run today. I head back to the Late Night Trail in Cottonwood Valley to try and better my time in the tempo run there last week. Where last week it was 103F, today is in the high-90s and muggy. As I drive out toward Potosi, I can see the dark ribbons of rain gently brushing the valley floor as they pass across the valley. Thunderstorm weather.
The Court of Master Sommeliers (CMS) is an organization that started in England. While the first diploma was given in 1969, the official structure of the court wasn't solidified until the mid-70s. I don't have the exact number, but I think that less than 200 diplomas have been given out between then and now. The point is that it is pretty rare company and I am trying to get there. The CMS offers the exam twice a year now by invitation. I have my tasting exam today.
I pull into the parking lot with some odd sprinkles on the windshield of the car. There are a couple of mountain bikers getting ready to explore, but the parking lot is quiet. Must be the weather. I throw on my heart monitor and take off.
It would be difficult to explain to someone exactly what passing this damned test means to me. I've explained to a couple people my current position is like being at Camp 4 and trying to make the final push professionally to the summit of Everest. The program is actually self-study, with four levels. If you passed everything first try (less than 15 people have passed the final MS exam on the first try in it's history) the fastest you could get through the entire program is five years. Pass rates are extraordinarily low and most people have to take one or more of the tests multiple times. I have seen grown men cry and walk away from the program in utter self-disgust. It is one of the two or three most coveted distinctions in my profession.
The trail I am using as a time trial is essentially a 4-mile loop around a small hill. The first part of the trail moves through loose sand and stones in a small flash flood drainage. I'm always careful here to keep my stride higher and light. If I'm going to have a chance of picking up time on my previous effort, it has to start in this section of the trail. I push a little, picking my way through the sage, cactus and occasional Joshua Tree.
The Master Examination is brilliant in it's composition. It has three stages (tasting, theory and practical) and runs in a format that has a real-time progression. Candidates are always on the clock in one way or another.
Pulling out of the wash, I hit firm, smooth single track. I look at my Garmin and see that I am on pace coming through the first uphill section.
The tasting is six wines that are done double blind. This means that the candidate is given no information about the wines and must, only through their senses, break down the wine's characteristics and present what the grape is, where it comes from and what vintage it was produced in. You have 25 minutes to work it all out.
Pushing along the trail it starts to move down the hill. Passing through a junction of trails, I come across 5 mountain bikers who are sitting around jawing at each other. I give them a wave as I pass- I'm on a schedule.
Practical is a service situation with several stations. Service varies with the exam, but several disciplines are challenged for the candidate and they are given complicated questions requiring a strong knowledge of wine theory while they perform service tasks. Each station has a time limit requiring that the candidate be efficient with their time management.
Moving down the trail I hear the mountain bikers coming up behind me. I push over into the cactus and sage and keep running. This apparently freaks the first rider out because he slows down instead of clearing the trail for me. I wave for him to get going as I dodge plants. The bikers all crawl by. We're moving downhill. You people are killing me!
The last part of the exam is theory. Not a problem, it only requires that you study the entire world of wine, including: law, geology, geography, mixology, enology, plant pathology, history, viticulture and another half dozen things I'm not thinking of right now. The test is verbal and you cannot go back once you have moved on. Hopefully you have all the right answers today.
To pass the exam takes a person with a strong skill set and huge mental discipline. It's a rare club of talented people that I want to join. Today is tasting and my stomach is killing me. Oh the anxiety my friends. The next three days are just their own little special torture.
Pushing up the hill I try to shut my mind down. Both the running and the exam require mental discipline and the ability to push through. It is something I am working on. We are all students in this life . I just hope I can pick up the right lessons along the way.
42:46/4 miles (43:35 last week)
Sadly, I did not pass my exam for the CMS. I am however optimistic and already preparing for next year.
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