May was an interesting month. I had a great 60+ mile ride the first weekend after setting a 5k PR. I did some good computrainer rides, but then hit a lul....overtraining 101.
I had take three days off, which was great. The next day, my dad and I did a 65 mile ride that included swamp church road. This is the steepest paved road in Lancaster...and it's tough. Would be fun to do some repeats on, but it as halfway on the ride.
That started the "perfect" week for training...I've never had a week where I hit just about all workouts, but this week was it. I nailed a long bike, intervals, and FTP session. For running, I did a long run (11 miles), recovery runs, a moderate run (7.2) and then set a PR in the 5k at 17:10 and took second overall at the race.
I'm feeling better. This weekend is the Pinchot sprint, which was my first race three years ago. I'm hoping to turn in a solid performance, not overdoing it on the bike and finally linking a solid run. After that, it's 2.5 weeks of hard training, then the Mountaineer half in WV. After that, it's crunch time to get the long rides/runs in for Chesapeakeman.
Blog about my triathlon excursions.
Monday, May 30, 2011
Friday, May 20, 2011
race season starting soon
I'm not doing too many races this year, but two of the three are coming up soon. Looks like my Uncle Greg, who got my dad and I into triathlons, will be joining us for Pinchot in June. I'm excited to see how this race goes, as it will be the first race in my new Xterra Vortex 3 and Kiwami Konami trisuit.
This was the first race I did in 2008, and am hoping to have a great showing. I skipped this race last year, but my buddy Chandler threw down a sub 1:30, which I'm hoping to come in around 1:25-1:30. My swim has been decent, and my bike has been great...running is just up in the air. My open times are great, but I haven't been able to link them in sprints.
I hit a dead end recently with my training...over training is more like it. I'm doing a little recovery now and trying to not dig myself into a deeper whole. We've got the baby shower in a week, then a 5k, then pinchot. Feeling great about my fitness though.
This was the first race I did in 2008, and am hoping to have a great showing. I skipped this race last year, but my buddy Chandler threw down a sub 1:30, which I'm hoping to come in around 1:25-1:30. My swim has been decent, and my bike has been great...running is just up in the air. My open times are great, but I haven't been able to link them in sprints.
I hit a dead end recently with my training...over training is more like it. I'm doing a little recovery now and trying to not dig myself into a deeper whole. We've got the baby shower in a week, then a 5k, then pinchot. Feeling great about my fitness though.
Wednesday, May 11, 2011
plateau's and gains
I had a few weeks in April where I didn't think my performances were at what I expected. My CT intervals were getting tougher at the same wattage along with the tempo rides.
It looks like I just needed some time off May has been great for training. I needed a few days off after the race against racism, due to a knee problem. That week was pretty easy, but I did a great 2:30 ride on the CT, and my watts were about what they were for hard efforts in January. I did a 5 brick after, which was rough due to side stitches, but I learned how to breathe properly to help them.
I've got a long CT ride planned for Saturday, with a brick run after. Sunday will be a good tempo. Next weekend will be a long ride outside, with maybe an olympic pseudo race Sunday.
I'm happy with my progress and staying healthy. It's nice to be able to step back and not get focused on one or two races.
It looks like I just needed some time off May has been great for training. I needed a few days off after the race against racism, due to a knee problem. That week was pretty easy, but I did a great 2:30 ride on the CT, and my watts were about what they were for hard efforts in January. I did a 5 brick after, which was rough due to side stitches, but I learned how to breathe properly to help them.
I've got a long CT ride planned for Saturday, with a brick run after. Sunday will be a good tempo. Next weekend will be a long ride outside, with maybe an olympic pseudo race Sunday.
I'm happy with my progress and staying healthy. It's nice to be able to step back and not get focused on one or two races.
Sunday, May 1, 2011
another month down
April finished up pretty good. I had a solid two weeks of training with a lot of bike and running progress. After the race, I went out to Seattle to help present at the mobile app hackathon. I lost a weekend of training, but it was great to relax.
I did a bunch of rides on the computrainer, a few solid swims, and some decent running. I did a 10.5 and 10 mile run the last two weeks, which felt great. I also did a tempo run that was 3 mile w/u, then 3.2 at a 6:40 pace. I did 15 x 100's on 1:35 (scy) and felt pretty good.
Yesterday I did the Race against Racism and set a PR in the 5k. 17:43 for a 5:43 pace. First mile was around 5:25, second was 5:45, I hit the 2 mile mark at 11:10. Last year, I was 11:15, but fading quick. I held strong and finished 16th overall, and 3rd in my AG.
Today, I did a solid 66 mile ride with some friends. We kept an 18 mph pace, and it fell good. I flatted coming out of a downhill, which was scary, but I was fine. The computrainer feels MUCH worse, so I'm hoping to do 3-4 hr rides on those and build up.
Feeling great how April finished up. I only have a 5k at the end of May, so this will be another building block. I'm gonna keep building up my base mileage in all three sports, with a mini-peak in June for the pinchot sprint and morgantown half.
I did a bunch of rides on the computrainer, a few solid swims, and some decent running. I did a 10.5 and 10 mile run the last two weeks, which felt great. I also did a tempo run that was 3 mile w/u, then 3.2 at a 6:40 pace. I did 15 x 100's on 1:35 (scy) and felt pretty good.
Yesterday I did the Race against Racism and set a PR in the 5k. 17:43 for a 5:43 pace. First mile was around 5:25, second was 5:45, I hit the 2 mile mark at 11:10. Last year, I was 11:15, but fading quick. I held strong and finished 16th overall, and 3rd in my AG.
Today, I did a solid 66 mile ride with some friends. We kept an 18 mph pace, and it fell good. I flatted coming out of a downhill, which was scary, but I was fine. The computrainer feels MUCH worse, so I'm hoping to do 3-4 hr rides on those and build up.
Feeling great how April finished up. I only have a 5k at the end of May, so this will be another building block. I'm gonna keep building up my base mileage in all three sports, with a mini-peak in June for the pinchot sprint and morgantown half.
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