Thursday, August 30, 2007

LA Fitness Brick

Don and I did a spin class then treadmill at LA Fitness. Don is recovering very well from his broken clavicle and was able to get in a good workout on the stationary bike.

45 minutes of a good spin workout (actually, more like 43 minutes - I skipped the stretching and cool-down at the end). Kept the heart rate up during the various intervals (157 bpm average, 177 max):



Afterwards, we went upstairs to the cardio area of the gym and I ran a 5K (3.1 miles) on the treadmill while Don did some jogging as well. I did the 5K in 26:43 - which works out to a 8:37/mi pace or 6.96 mph. This is faster than I did the 5K for the Take On The Heat Tri just a few weeks ago so I am very pleased with the run progress. My heart rate was high - higher than the bike (169 bpm average, 182 bpm max!) - but felt manageable, and I could even chat with Don while running.

Granted, the treadmill offers nearly optimal running conditions - a perfectly flat course, cushioned surface, air conditioned/fanned environment, and a constant pace once it's "dialed in" - but it is still helping my overall run speed.

Maybe after the Texas Man tri, I'll start setting an incline when doing future treadmill runs.

Wednesday, August 29, 2007

Final Weeks

Getting down to the final weeks of training before my first Olympic distance tri. So I am getting very serious/economical about my training days. Here is my plan:

Thu, Aug 30 - spin class & running (brick)
Fri, Aug 31 - rest / light swim
Sat, Sep 01 - 62mi bike (Burleson Honey Tour)
Sun, Sep 02 - weight training
Mon, Sep 03 - 15K run (Fort Worth Runner's Club Labor Day Run)
Tue, Sep 04 - distance swimming (2,000m+)
Wed, Sep 05 - spin class & running (brick)
Thu, Sep 06 - weight training & spin class
Fri, Sep 07 - rest / light swim
Sat, Sep 08 - 56mi bike (Cowtown Classic)
Sun, Sep 09 - Texas Man Pre-Tri (Lake Ray Roberts)

(taper week - carb load - light running, biking, and swimming only)

Fri, Sep 14 - Texas Man Open Water Swim Clinic (Grapevine Lake)

Sun, Sep 16 - Texas Man Olympic Tri!!!

Let's see how it goes ...

Tuesday, August 28, 2007

10K On The Threadmill

More running - I ran a 10K on the treadmill during lunchtime. Faster, faster, must get faster!
  • Mile 1: 8:52.61
  • Mile 2: 8:28.47
  • Mile 3: 8:04.91
  • Mile 4: 7:56.18
  • Mile 5: 8:01.24
  • Mile 6: 8:15.59
  • Mile 6.2: 1:29.05

Total (for 10K): 51:08.05 (7.275 mph, 8:15 pace)

I was very happy with these times. This was my fastest run pace yet, and I was able to crank up the treadmill to 7.5 mph (8:00 pace) for about half of the run.

Afterwards, I did a short swim. I was pretty slow - for a bunch of reasons (tired from run, weak/sore arms from weight training before run and yesterday's swim) - but I was able to complete 1,000 meters in 27:09:

  • First 500m: 13:32
  • (28 second rest/water break)
  • Second 500m: 13:09
I have some spin classes tomorrow and Thursday to work on my biking and then will probably rest up on Friday before the (rescheduled) Burleson Honey Tour.

Monday, August 27, 2007

Swimming and Running in the Sun

Jarrod, Derek and I (the Texas Man Olympic Tri hopefuls :-) headed over to North Lake College at lunch for some good swim/run training.

We used two lanes and did a circle swim (ducking under the rope at the end of each lane) for 1,500 meters. We tried to push the pace and did the swim in 35:58.62. Our splits:
  • First 500m: 11:29.06
  • Second 500m: 12:12.01
  • Third 500m: 12:17.55

Afterward, we did a short run - 4 laps around the North Lake College pond trail - 0.5575 miles/lap. I was able to complete the 2.23 miles in 20:01 (6.7 mph or 8:59/mi pace). Splits:

  • Lap 1: 5:04 (9:05/mi pace)
  • Lap 2: 4:50 (8:40/mi pace)
  • Lap 3: 5:02 (9:02/mi pace)
  • Lap 4: 5:03 (9:03/mi pace)

We wanted to go farther, but unfortunately the temperature at high noon hit 98+ and I just felt wilted!

Wishing for cooler weather ...

Sunday, August 26, 2007

Hotter'n Hell 100


Jarrod and I finished the Hotter Than Hell 100 bike ride on Saturday. Due to the forecasted heat, we were leaning towards only doing the 100 km route and when we got to the 100mi vs/ 100K decision point, our view hadn't changed. We finished the 100 km distance (62.81 mi according to the Garmin Forerunner 305) in 4 hours and 10 minutes with a riding time of 3 hours and 30 minutes. We had two rest stops (at 20 miles and 40 miles) - the first stop was about 15 minutes, but the second stop took 25 minutes due to a flat tire on Jarrod's bike. So while the overall pace was about 15 mph, our riding speed averaged almost 18 mph!

For us, the event started on Friday. Don and I drove from my house and we met Jarrod at our hotel in Decatur. Even though Decatur is still almost 75 miles away from the race site in Wichita Falls, it was the only (economical) lodging option for us. After dropping off our gear at the hotel, the three of us rode up to Wichita Falls.

At the W.F. MPEC (Multi Purpose Event Center), the HHH trade expo show was going on. After Jarrod and I picked up our packets and T-shirts, we took a walk through the expo. Lots of North Texas (and national) bike gear vendors and manufacturers were there. Many of the booths had pretty good prices, I ended up picking up a Nike "Team Discovery" jersey (now I have two) and short set for $27+$30 and a replacement (I lost mine last week :-() Polar insulated water bottle for $8. Don picked up some bib shorts for $40 as well. [Of course, on Saturday some of the prices were even lower (my Nike jersey was going to $20!) but the flip side was that selections were thinner.]

After that, we walked across the parking lot and watched the women's and men's criterium races. They weaved through the streets of downtown Wichita Falls in a 0.8-mile course for about 45 and 75 minutes respectively. We were quite impressed with the speed and tenaciousness of the competitors. Don got some awesome photos with his D-SLR.

There was an all-you-can-eat spaghetti dinner available at the MPEC for $7, but we decided to skip the lines and check out alternative food options. We ended getting some pretty good Mexican food in a local eatery and then drove back to Decatur.

On Saturday morning, we had to wake up pretty early to pack up, check out, load the bikes, and do the 70 minute drive back up to W.F. Since we were there about an hour before the race start, we were able to find parking fairly easily although it was in an overflow parking area instead of the main lot.

Jarrod and I made our way to the starting area - about 5 blocks from where we parked, but when you are riding a bike, it's not much of a distance. The starting/staging area was actually about 10 blocks long with tandems and fast 100 milers at the front, medium/hopeful 100-milers next, 100K and 50-milers, and 25-milers and 10K bringing up the rear.

It was still dark when we first got there, but as we approached 7:00 AM, the sun started coming up. The race started with a flyover of jets from nearby Sheppard AFB (all routes except the full 100-mile went through this base) and a cannon blast. We had to walk our bikes for the first few blocks - until we reached the starting gate - for safety. Once we reached the gate, we clipped in and started the ride.

The course was fairly flat. There were some rolling hills, but this course was nothing like the Peach Pedal or Goatneck. One metric of note, my max speed was 28 mph (i.e., no big downhills) - on the Goatneck, I hit 34-35 mph on multiple occasions.

We started the ride averaging close to 20 mph. For the first 15 miles or so, Jarrod and I did a pace line and we alternated back-and-forth every 1.5-2 miles. We had some people try to hitch a ride, but most of them couldn't keep up.

The 20 mile rest stop caused a traffic jam and everyone had to slow down. It was a large stop and had kind of a carnival atmosphere. They were taking and giving away free Polaroids of riders holding fake barbells posing next to carnival "strong man", cyclists could spin and "win prizes" like "speedy finish", "no sunburn" and the like. Unfortunately, I had left my camera in my bike pack, so no photos of that motley scene. Jarrod and I loaded up on fruit and refilled our water and Gatorade and were on our way.

After this rest stop, the rolling hills really started becoming apparent and at the same time gave us a good view of just how many riders were part of this event. As we crested on hill, we could see a huge "caravan" of bikes and riders going up and over several small hills and climbing another largish one several miles away. There were 10,000+ riders in the HHH and you could really tell. Unlike many of my previous rides where there were stretches when I was riding alone, during this one Jarrod and I were NEVER more than 20 yards away from other participants.

The 100mi/100K split was at about the 25-mile mark. By my estimate, more than half of the people turned left and continued on the 100mi route, so the crowds thinned out ("thinned" but still a lot of cyclists). The 40-mile rest stop was not as crowded as the 20-mile stop - since it was only servicing 100K and 50-mile riders. We refilled our water bottles, picked up some Soy Joy bars, had some fruit and a pickle, and prepared to leave. Unfortunately, that is when we discovered Jarrod's flat tire. Luckily, there was bike shop support at the rest stop and they provided a free tube, changed it out, and reinflated the tire for us. So we got back on the road after only about an extra 10 minute delay.

We continued our pace line and kept a 18-22 mph pace. However, once we turned right and headed south on Hwy 44, the wind hit us right in the face and the last 15 miles were pretty tough. Our pace dropped to 13-14 mph for 5+ miles until we hooked up with a fast (16 mph) moving line that carried us to Sheppard Air Force Base.

Sheppard AFB was a treat near the end of the ride. We turned into the base and were greeted with a huge plane at the entrance. Then we turned right and biked through a parking with five or six planes on each side (fighters, cargo plans) - very cool. Then the best part was riding down the main road and being greeted by hundreds of service men & women and getting high fives at 21 mph with all of them yelling, "almost there ... keep going ... less than 5 miles left."

Following that, the last 4 miles were smooth sailing. As we turned onto Scott Street (where we started) in Wichita Falls for the final mile, we felt the elation and relief of completing the 100K. The finish line was very festive as many of the pro racers had finished the 100-miles just before we crossed the finish line ourselves.

After recovering with some more fruit and fluids, we packed up the bikes and checked out the expo at the MPEC for some last minute bargains. Hungry, we found a nearby pizza buffet for lunch and then hit the road for the trip home.

It was a little disappointing to have not done or at least tried the 100 miles, but I know we made the right decision - by the time we finished at around noon, we were both very tired and sweating very profusely as the mid-day sun reached full strength. I don't know if I will do the ride again if it is by myself (2 hours is a bit far to drive and the hotels aren't cheap) but I am glad I got to experience it.

MotionBased.com link: http://trail.motionbased.com/trail/activity/3776133

Flickr photos: http://www.flickr.com/photos/9236012@N02/sets/72157601674929892

Ride Review:
  • Course: 4/5 - overall road conditions were pretty good; not extremely hilly (for the 100K route); cool route through Air Force base at the end; fun to ride with so many other people (after the initial traffic jams); good traffic support
  • Rest Stops: 3.5/5 - fair refreshments and drinks - I guess there is only so much that can be given out with so many riders - 20-mile stop had lots of fruit, 40-mile stop had Soy Joy bars and pickles; good mechanical support (sponsored by bike shops) at the stops
  • Logistics: 3.5/5 - easy online registration; reasonable entry fee (with no service fee add-ons!); decent parking around the MPEC considering 10,000+ riders; everything outside of the ride - spaghetti dinner, breakfast, post-ride food (except for bananas, water and gatorade) - was ala carte :-(
  • Overall: 3.5/5 - pretty good ride; the organizers have over 25 years of experience with this race and it shows; I would definitely do it again if it were closer and/or I didn't have to pay an exorbitant price for a hotel room - because of the location, it is more iffy

Thursday, August 23, 2007

Spinning & Swimming

Wednesday: Had a good workout today. One hour spin class and then 1,500 meters of swimming. Swim times were 13:02 (first 500m), 58 sec break, 12:36.5 (second 500m), 1:23.5 break, 12:28.5 (final 500m) - for a total 40:28.5 with the breaks (or 38:07 without). Not as fast as Monday, but the spin class definitely tired me out. I went directly to the pool from the cycle room with hardly a breather. It is interesting that as I took the breaks between the 500 meter sets that the times actually got faster!

Thursday: Another spin class, this time with Don. His most intense workout since breaking his collarbone at the Peach Pedal (July 15), and he did great! Finished up the workout with some weight training - arms, chest, and abs.

All set to make the drive up to Wichita Falls tomorrow for packet pickup and pre-race activities for Hotter Than Hell. The temperature forecast has steadily increased day by day - early this week, it was a high of 93 and partly-cloudy; now the forecast calls for clear skies and a high of 98. So, it will probably be a game day decision on whether to do the 100KM ride or go for the full 100 miles!

Tuesday, August 21, 2007

Home gym and scale

My daughter is sick so I didn't make it to the gym today. So instead I did a workout on our home elliptical trainer. 60 minutes at the standard settings ... finished 2.03 "miles" which is about my normal pace now.

In other news, I am convinced that the Tanita scale is useless when it comes to body fat measurement. I started at 198 pounds and 27-28% body fat (BF). It now reads 173 pounds and 20-21%. The math just doesn't add up.

If you assume the "BEFORE" BF percentage is correct, I should have started with around 54.5 pounds of lard. Now, after shedding 25 pounds - and I'm guessing/hoping it's actually more like 30 pounds of fat lost + 5 pounds of muscle gained - that would be 30 pounds of fat left. 30/173 = 17 percent body fat. A pretty significant difference from the 20-21% being reported.

If we go the other way and assume the current "AFTER" BF number is good, then I currently still have 35.5 pounds of fat floating around. Since I have lost 25+ pounds of weight/fat, that means that I should have started at 60.5 pounds of fat - which would be a starting BF% of 60.5/198 or 30.5% body fat. Again, a fair deviation from the 27-28% at the start of this journey.

In short, no matter which way we look at it, the scale is not very useful (for the BF% - the weight measurement seems to be accurate). However, to be honest, I really don't care what the actual numbers are. And I have no interest in spending another $100+ to get a better scale.

I only agonize over these details because I'm a geek, and the numeric inconsistencies drive me nuts. :-)

Monday, August 20, 2007

Swim Faster

Trying to swim faster.

Since this was supposed to be a recovery day from yesterday's sprint tri (and because I was very late getting to the gym and had to back to the office for a 1:00 PM meeting), I only swam 1,000 meters. However, I tried to push my swim speed.

I completed the first 500m in 11:35.6, and (after a 1 minute, 24.5 second break) I did the second set in 11:57.6. So the the total time was 24:56.67 - of which 23 min, 32 sec was swimming.

These times are nowhere close to my race pace (11:35 for the first 500m is only a 2:19/100M pace) but much faster than my usual training swims. Now I just have to keep it up.

Sunday, August 19, 2007

Take On The Heat

Jarrod and I completed the Take On The Heat Sprint Tri today in The Colony, TX. I placed 102nd out of 320 finishers (I was in the top third!) and was 17th out of 34 for the 35-39 year-old men's age group. My total time was 1 hour, 19 minutes and 14 seconds. Jarrod was right there with me at 1 hour and 21 minutes.

Full results at http://www.doitsports.com/results/page.tcl?id=179169

It was a relatively cool day with cloudy skies, which made for excellent running conditions. Unfortunately, it was also somewhat breezy and there was a 0.85-mile stretch of the bike course that had a nasty headwind (and since the bike course was a double-loop of a 10K route, we got to do that twice).

Anyway, the race went very well. The swim was held in a brand new aquatic center with 50 meter lanes so we did a "snake" swim of seven lengths for the 350 meter distance. The bike was hilly but fast (except for that headwind!) on fairly smooth concrete roads. For most of the ride I was averaging 20-21 MPH and I hit a max speed of 38 MPH on a downhill, but on that windy stretch, my speed dropped down to 13-14 MPH. The 5K run was on sidewalks - initially around the Lewisville Aquatic Center area and Hawaiian Falls and finishing up through some residential neighborhoods. To my delight, I was able to do the entire run without walking at all.

Here were my splits:
Swim: 7:35.35 (2:10/100M)
T1: 2:24.30
Bike: 39:28.85 (18.84 mph)
T2: 0:59.55
Run: 28:46.30 (9:13/mi)
Total: 1:19:14.35

Compared with the TWU Pioneer Sprint Tri, I improved in all areas except for the swim (which was the same). I am very pleased with my run improvement - a decrease of more than 1 and a half minutes off the mile pace! The training in that area has definitely helped. I think I need to practice more on the transitions - especially my T1 (the swim to bike) - it should have been faster.

Next up, the "Hotter Than Hell 100" bike rally (and a few other cycling rides) and then my first olympic distance tri - the Texas Man in September.

Wednesday, August 15, 2007

Another 10K training run

Did another 10K (6.2 miles) training run this morning - http://trail.motionbased.com/trail/activity/3672296. Finished it right at about 1 hour (9:45/mi pace), which is my current 10K goal. Now just have to see how well/fast I can run after swimming and biking!

Crazy stuff: Check out the heart rates. According to MotionBased, I spent 3.95 miles (almost 2/3 of the run) in the 90-100% range (166-185 bpm) and I honestly felt fine.

Similar to Monday, it was all trail running, which is genius – almost completely shaded by trees and less pounding on the joints. Note: Motionbased seems to overestimate the distances – the chart below is from the Garmin Training Center PC software. After a warm-up lap, I did 6 laps (“laps 2-7” on the chart) of the exact same route/distance. The last four laps were actually faster than the first 2 laps!

Monday, August 13, 2007

7.5 Mile Run

I did a 7.54 mile run this morning in 1:15:13 (better than 10:00/mile pace) - and I didn't walk at all - woo-hoo! :-) Here is the Garmin/MotionBased link: http://trail.motionbased.com/trail/activity/3648835

The first 5.25 miles consisted of (very hilly - check out "Elevation") trail running at Watershed Park and the pace was (dishearteningly) slow. However, the last 2.3 miles was an out-and-back on the road and my pace for that was 9:17/mi ... even after running 5.25 miles already.

I'm definitely getting better at this running thing. :-)

Tuesday, August 7, 2007

Vacation Training

The first half of my vacation (visiting my family on the East coast) is almost over - we fly back to DFW tomorrow morning. My Vacation Training Log:

"Real Training"
  1. 26 minutes on my brother's elliptical trainer in his basement Friday morning
  2. 10K run on Sunday morning - I ran exactly 6.2 miles in about 61 minutes. This is better than 6 MPH (sub-10:00 minute miles) even though the route I took was hilly in spots and about a mile of it was a gravel road and trails in the woods and through a field.
  3. 40 minutes ("15.5 miles") on the stationary bike at the hotel gym this morning

"Alternate Training"

  1. Chasing my daughter, niece, and nephew around Dutch Wonderland on Friday.
  2. Water gun/water balloon battles at my niece's birthday party on Saturday with my nephew and his cousins (my sister-in-law's brother's kids) - the boys are fast, need to move quickly to avoid getting soaked!
  3. Boogie boarding and body surfing at Rehoboth Beach and Cape Henlopen, DE on Sunday and Monday. Wow, my calves and quads actually got sore from running in and out of the waves.
  4. Did a 6 mile bike tour of Cape Henlopen State Park this morning while hauling my niece and nephew in a pull-trailer. Some of those hills were tough when the (loaner) bike has only one gear!

The second half of my vacation starts this Saturday as we head to the West coast to visit my wife's mom, siblings, and friends. Wendy and I may try to get a guest pass to the LA Fitness branch near my mother-in-law's house. If nothing else, I will do some more running to try to shave some more minutes off that 10K time.