Sunday, December 9, 2007

Luke 17:10 - We are unworthy servants; we have only done our duty.

Yes Lord, walking in the ways of your laws, we wait for you. Your name and renown are the desire of our hearts.

Where much is given, much is required...

Tuesday, December 4, 2007

12.4.07

weights -
movement prep
abs
pep
one arm snatch 25/1/5, 35/1/5
snatch squat pvc/2/5
bench 135/1/8, 165/2/8
bosu squat bw/2/8
inverted row bw/2/8
ball leg curl bw/2/8
db tricep ext 30/2/8

where's your head at?

12.3.07

run -
22 min arc trainer, elevation = 3, resistance = 30-35

swim -
300 warmup
some 50's counting strokes (what happened to 20 strokes/length?)

What's the vision?

Luke 14:25-33 - Count the cost...

12.2.07

bike -
90 min
loop to 9th, bushland with McGalliard

Probably should've rested, but I needed some fresh air.

"Praise God out there today!" from the Ryan Hall story on Godtube

12.1.07

bike -
60 min computrainer
10 min warmup
4x10 min spin-ups (2x150w, 2x170w)
10 min cooldown

Movement Prep
Great Salutations
PEP
Abs

2 Cor 12:9 - My grace is sufficient for you, for my power is made perfect in weakness.

11.30.07

Vacation Day

run -
life fitness elliptical 20 min, random course, level 10

swim -
250 warmup
1500 smooth
250 cooldown

Gal 5:6 - The only thing that counts is faith expressing itself through love.

11.29.07

Vacation day
bike -
60 min Computrainer (10 min warmup, 4x10 min spin-ups [150w, 150w, 170w, 190w], 10 min cooldown)

run -
~3 min post bike to see how the knee felt

weights -
Movement Prep
PEP
Incline Press 60/1/8, 65/2/8
DB Row 60/3/8
Curl and Press 30/2/8
Dips BW/2/12
Rotational Pull/Press 40/2/8@

swim -
200 warmup
1600 ladder
200 cooldown

1 Cor 1:25 - For the foolishness of God is wiser than man's wisdom, and the weakness of God is stronger than man's strength.

11.28.07

Worked til 8pm, didn't train.

Matthew 11:12 - From the days of John the Baptist until now, the kingdom of heaven suffers violence, and violent men take hold of it."

11.27.07

40 min Computrainer
10 min warm up
30 min stand-alone mode, random course 53

Judges 8:21 - Zebah and Zalmunna said, "Come do it yourself. 'As is the man, so is his strength.'" So Gideon stepped forward and killed them and took the ornaments off their camels' necks.

11.26.07

swim - 10x150

Are you logging exercise by frequency, intensity, and time? Did you record how you were feeling physically before, during, and after exercise? What about your psyche? Were you emotionally prepared to train or race? What about recovery? Did you log what constituted this vital
component to athletic performance?

2 Kings 6:16-17 - "Don't be afraid," the prophet answered. Those who are with us are more than those who are with them." And Elisha prayed, "O Lord, open his eyes so that he may see."

Saturday, October 13, 2007

success

What does success look like?

Until June 29 at Buffalo Springs Lake, success is:

1.2 mile swim - 27:00
56 mile bike - 2:27:00
13.1 mile run - 1:25:00

So what does this mean individually?

1900m pool swim - 26:00
56 mile bike on course - 2:20-2:25
13.1 mile run on course - 1:20-1:23

Current bests:

1.2 mile swim on course 34:00
56 mile bike in Amarillo 2:31:50
13.1 mile run in OKC 1:22:45

"A relentless pursuit of excellence..."
"Don't let 'good enough' be good enough"

Saturday, September 29, 2007

but even if he doesn't...

"Your threat means nothing to us. If you throw us in the fire, the God we serve can rescue us from your roaring furnace and anything else you might cook up, O king. But even if He doesn't, it wouldn't make a bit of difference, O king. We still wouldn't serve your gods or worship the gold statue you set up."

I want to believe like that. I want to know that God has the power and strength to do anything. That even if he chooses not to help, it in no way reflects my faith in him. But even if He doesn't...

I believe I have the abilities and the mental strength to be the best. I remember running to the FLC each day, shooting, running more, pushups and situps, running back, working harder and longer than anyone else. I remember tapping the sign leaving the Tascosa freshman locker room - "Mental Toughness + Super D =" I remember pushing harder than anyone else. I remember the little slip of paper that hung inside my bathroom cabinet - "All right, Mister, let me tell you what winning means. It means you're willing to go longer, work harder, give more than anyone else." I remember basketball practice, and the Strength Shoe workout, and then mowing, and then track practice. I remember giving more than anyone else. I remember a lot of pent up aggression at life. I remember pursuing life with a reckless abandon. I want to make new memories now of going longer, working harding, and giving more than anyone else. I want to be a winner. I want God to give me the strength and wisdom to be all that he has gifted me to be. But even if he doesn't...

Wednesday, September 26, 2007

faith expressing itself through love

"What matters is something far more interior: faith expressed in love."

"Since this is the kind of life we have chosen, the life of the Spirit, let us make sure that we do not just hold it as an idea in our heads or a sentiment in our hearts, but work out its implications in every detail of our lives."

In every detail, let the freedom of living in Christ and the motivation and animation from his Spirit, lead me into an adventure to live for and a battle for which to fight. In that same freedom, allow me the strength to enrich and encourage Adie that she may know that I see her and am captivated by what I see.

Allow me time today to work out measurable goals in order to pursue the things in life that make me come alive - competition, the wilderness, and watching others succeed.

Tuesday, September 25, 2007

Don't let good enough be good enough.

Have the faith that God will do what you ask or something better and passionately pursue your goals with wreckless abandon. Use the gift of your mind. Use the seeds God plants in your mind to create ideas that will realize your goals.

Monday, September 24, 2007

another racing update...

Remember this...

http://www.triatx.com/forum/index.htm

Still wanting to race or time trial 1x per month, here's what I'm thinking...

Oct 20 - PDC 20k
Nov - big weekend
Dec - half ironman time trial
Jan - big weekend
Feb - half ironman time trial
Mar - big weekend
Apr 13 - playtri half ironman
May - buffman & squeaky
Jun 29 - buffalo springs 70.3

Tuesdays - Hammerfest + some

servant leadership

Whether in marriage, as Tommy spoke about this weekend, in business, as I have not been diligent at, in relationships, or in training, the passage from Phil. 2 speaks volumes. Servant leadership - lead by doing, by example, by considering others better than yourself, by looking out for the interests of others, by having the very attitude of Christ - this is true leadership.

You know how bad I want to be a good leader, whether at the DAC, my training, or my relationship with Adie. You know how much I want to be seen as the hero, and yet, that is not what matters at all. Teach me the very attitude of Christ this week. Show me his actions and reactions to life's hills and valleys. Use me as only you can this week. Thank you Lord.

Sunday, September 23, 2007

the narrow gate

"Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life and only a few find it."

Where am I missing the narrow road? Lately I've felt like I'm traveling down the broad road - being, acting, living just the same as everyone else - when I know I'm called for something more. I know God has plans that are more than this for me. He has blessed me in so many things and where much is given, much is required. Show me the narrow gate and teach me to keep my eyes fixed on you, the author and perfector of my faith.

I felt so alive yesterday riding. The sun on my back, the wind whistling around me, the countryside, God's country, the pleasure spiked with pain (to quote a Chili Pepper's song). I want to be seeking that life everyday, that communion with God.

Saturday, September 22, 2007

passion

The Passion of the Christ - what a powerful movie. I haven't seen it in years, but the images from that movie are still burned somewhere deep inside. Just the name, the Passion of the Christ, says so much about our Lord and about what he desires of us.

His passion is seen throughout the gospels; I especially see his heart in the sermon on the mount. His passion is for us to live not in the letter of the law, but in the spirit of it. Not in blindly following rules and regulations, but in following in the spirit of the living God.

Maybe his passion is simply for us to live. "Don't ask yourself what the world needs. Ask yourself what makes you come alive and go do that. Because what the world needs is people that have come alive." "The thief comes only to steal and kill and destroy; I have come that you may have life, and have it to the full."

Where is my passion at today? What is the big adventure, the battle I am caught up in? Where is my field at Bannockburn, my beaches of Normandy? Lord, instill an unmistakable passion in me today. Lead me into my deep heart, speak to me through your passion. Use me as a tool for you today.

Friday, September 21, 2007

FREEDOM!

Thank you God. Thank you for your words of encouragement, your strength, your love. In one day, I went from the pit, as King David would say, to your banquet table. I know that you have big plans for my life - plans that I cannot foretell, but desire to be a part of. I know that you have more in store for me than this life I'm living now. Please direct me where you want me to go, where you want me to be. "There is a way that seems right to a man, but in the end it leads to death." "All a man's ways seem right to him, but the Lord weighs the heart." Weigh my heart, Lord, lead me in the way you would have me go. Open doors for your love to shine into and through my spirit today Lord. Grant me the strength to put on the belt of truth, that I may seek out the truth, living a life of honesty and integrity; the breastplate of righteousness, that I may protect my heart with everything that is good and perfect from you; the helmet of salvation, that I may continue to work out my salvation in fear and trembling, not in pride as if I have done something to deserve it, but in gracious humility that you have granted me hope and life; the shield of faith, that I may block all of the arrows of the evil one with an unswerving faith in you; the sword of the spirit, that I may use your Word as living and active, sharp as a double-edged sword, able to divide bone and marrow, able to judge the thoughts and attitudes of the heart. And Lord, I pray that you will use me as a leader, as William Wallace leading a crusade against the forces of this world in order that freedom may be grasped by all. FREEDOM!

Friday, September 14, 2007

racing

I read somewhere that it's pretty common for endurance athletes to love training, but not enjoy racing all that much. What's the story on that? Is there some type of strength and pleasure found in solitary pain or is that we know there is always another gear we can find if we are pushed to it in a race?

Leanna said the other day that she could've ran harder at the end of the Tri to Make a Difference - what's that like? To finish a race and know you didn't leave it all on the course? To not sprint in at the finish? To not cross the line with your quads seized up, your hamstrings ripping out of the skin in the back of your thighs, your lungs on fire and your stomach somewhere between your esophagus and the road to your immediate left?

I live for the moment when the decision is made to go for it - to push for victory in spite of all that good go wrong - cramps, vomiting, syncope, heart conditions, death, or worst of all, defeat. I want to experience this feeling more often in order to keep my training on edge and my motivation on high.

Next year's plan looks like this -

Oct 20 - Palo Duro Canyon 20k
Nov 22 - LSRC Turkey Trot
Dec 9 - WhiteRock Marathon/Half-Marathon
Jan - local race
Feb - local race/tt half ironman
Mar - local race/hammerfest
Apr 13 - Playtri Half Ironman
May - Buffman & Squeaky International Distance Tri
Jun 29 - Buffalo Springs Lake 70.3

This is the thought so far, but I may have some changes as I think through this for another day or two.

Sunday, August 19, 2007

There's such a cleanliness, a freedom that comes from running. Sweat pouring down the face, the sound of the feet hitting the pavement, the melodic breathing, the control and experience that can only truly be realized by letting go of all control. The trail, the road, the cars, the sun, the people that stop and stare, the people that mention it's not smart to run when it's 100 degrees, the smell of fresh cut grass and the stench of molded trash and rain runoff - somehow, somewhy, it's all beautiful in it's own way.

Is the world as God wants it to be? Is my world as my God wants it to be? Am I making the most of all the gifts he has put under my "control?"

Bil talked about excellence tonight...it's hard and possibly impossible to have excellence in one area of life and for it not to bleed over into all others. Am I about excellence? Am I displaying excellence in the pursuit of my personal limit? Am I looking for excellence at work? Am I the epitome of excellence as a husband? a father? a manager? a friend? a leader? a disciple of Christ? a searcher for truth? a triathlete?

Who am I looking to as examples of excellence? Do I know what excellence looks like and am I running towards it at all cost?

Bil says three things make up excellence -

Character...am I the same person day in and day out regardless of my environment? Is my everyday life an example of what I believe?

Competency...am I using my gifts for the good of others? Does my life have a bigger purpose than my life alone?

Chemistry - Romans 15:5. How well am I getting along with those around me? Do people want to be around me?

Why watch other people change the world when I can be in on it?

I want to make a difference with my life. I want to rush the field at Bannockburn, to sail off into the unknown, to hurl my body off the cliff and plunge into the unknown. I want to live the adventure, fight with ferocity, and win the princess. I want to be used by the One and I want to experience his power, his sufferings, his strength, his endurance, his love.

Lead me on that path...
I'm not really good with subjects, so this one may have to wait...

What an interesting week it's been. An open water swim, about 130 miles on the bike, somewhere around 50 miles on the run, and even more importantly, a completely different outlook on church and in some ways life.

More from the laptop...

Sunday, May 6, 2007

(no subject)

What a week it's been...

Monday started off with a rest day and a pretty big day at work...

Tuesday went off with a 2000 swim with long strokes during lunch (felt great to get back in the water after a rather long break) and a skipped bike session after work, well, maybe procrastinated bike session is a better way to put it. Somehow I need to figure out how to get out of the office by 5:15 or so and head over to hammerfest. On the other hand, I've really enjoyed my aero efforts whenever I've hit them.

Wednesday began with Tuesday's missed session - 2x30' at 140-145, sorry, no exact avg. Ended up with 1 hr 30' overall and got all the way out to Wilderado and back. 20' recovery run at lunch and a post-work 60' recovery ride up the loop and through the woodlands - good hills, not a steady hr workout...

Thursday was rest in the morning (due to the upcoming dr. appt.) and no eating after 7am. At Dr. Bechtol's, blood tests and urine analysis led way to blood pressure checks (6 in all) with the numbers staying between 150-160/90. The elevated blood pressure and a disrhythmia from the EKG led to some concern and soon enough I found myself scheduled for a stress test and an ECG at the cardiologist's on Wednesday. Light exercise only was the recommendation...

Friday brought a phone call from Dr. Bechtol's saying I had an appt at the hospital for the ECG and to pick up a halter monitor. Can they make these things any larger? A 48 hr monitor is about the size of an old school gameboy and is worn on the belt like a fanny pack - this thing is ridiculous. The five electrodes on my chest have nearly drove me to distraction and I'm pretty sure the only thing that's going to cure it is the brick I have planned for just after 3pm today.

In short, no other training since a 3hr day on Wednesday and I'm surprised I haven't driven Adie up the wall. Hopefully all these tests come up dry and they'll say nothing's wrong and get back to some hard training. Hopefully, hopefully...

Monday, April 30, 2007

stairs?

The legs are pretty sore today...make that very sore. I feel like my calves are permanently flexed and my quads are pretty trashed - best trashing I remember since Corpus and the infamous leg press "rep-off" with Ty and Dave. I'll be better by tomorrow, though, no worries...

Got the Core I circuit in this morning - felt great. I've got six small circuits mapped out...one for each morning, outside of Sunday, which I may end up doing some yoga on anyways.

I really like Mitch's idea on training - fun days and race prep days. Fun days to stay interested, excited, committed, may or may not be integral training. Race prep days for serious, determined, disciplined workouts. I don't know if I have the patience (that may not be the right word) to hit big workouts without a direct focus, but it is an interesting concept.

Personal excellence...this is a long piece from gordo's blog about personal excellence that echoes in my life...

"One of my greatest lessons of athletics is that we have no idea of our highest potential. Specifically, we have NO clue what we can achieve over a five, ten or twenty year time horizon.

Some personal examples...

Eighteen months after I started training for triathlons, I qualified for Hawaii at the Half Vineman (July 2000). That FAR exceeded my 1998 perception of my highest athletic potential.

Three years after qualifying at Vineman, I ran 2:49 off the bike at IMC, posting the fastest run split on the day, finishing third and passing a future World Champion in the last 10K. That FAR exceeded my 2000 perception of my highest athletic potential.

In 2004, I ran 2:46 off the bike and finished in 8:29 -- the guy that won that day posted one of the fastest winning times in the history of the event -- I was 107 seconds behind him on a day where I had a flat tire. That FAR exceed my wildest perception of my highest athletic potential.

So, my experience is that aiming for our highest potential will ALWAYS sell ourselves short, because we sell ourselves short. Our limited perception of what we can achieve is our single greatest obstacle.

What to do?

Rather than trying to "achieve" -- what I do is focus on personal excellence in areas of my life that provide me with satisfaction, support and meaning.

Personal excellence is about how I handle the little things. Some examples:

Monica -- experience love, hold hands, kindness
Winning an Ironman -- live sober, train regularly, limit travel, wake up early
Swimming -- breathe second stroke off the wall, three stroke breathing, push straight back, hip over
Cycling -- smooth circles, hold position, commit to cadence
Running -- ribs down, toe through, thumbs up, spine long
Nutrition -- real food, slower eating, frequent meals, internal healing
Personal Finance -- cover overheads, always save
Personal Investing -- preserve capital, trustworthy partners

Now all that sounds pretty simple but, I assure you that it is FAR from easy. In fact, to achieve success requires the support of many people and these people will very quickly see through hoax-commitment to excellence.

When I feel pain, it is most often due to knowing that I am not measuring up in terms of the simple things required for personal excellence. Real pain comes from knowing that we are not measuring up to our highest potential....and that explains a lot of angst in the world."

My own personal excellence, my own little things to focus on...

Adrienne - encouragement, love, companionship
Spiritual truth - read the Word, pray, meditate, search for truth, good, and beauty in every situation
Winning the IM World Championship - train consistently (AM especially), recover appropriately (nutrition, sleep, stress)
Swimming - long powerful strokes, relaxed breathing, like a shark
Cycling - good power, pacing, stay aero
Running - comfortably fast, land on the ball, like a gazelle
Nutrition - eat real foods, i.e. (once again, from gordo's blog):

" ***Other than sleep, no long periods without food -- I find that I do best with something every three to four hours.

***Eating the least processed, highest quality foods available to me -- that means wild and/or organic "real" food. "Real Food" is food that comes without an ingredients list -- an apple, a steak, a carrot, a bag of quinoa...

***Protein with every meal and readily accessed protein during all long training sessions. We need to minimize the catabolic effects of endurance training.

***Complete elimination of hydrogenated oils and trans fats.

***Reduction of refined sugar and processed carbohydrates.

***Take the majority of my intake in the form of lean protein, fruits, veggies, unrefined carbs and good fats."

and, Finance - give, save, enjoy

Sunday, April 29, 2007

race recap

Sun 4.29.07
6:30 am
OKC Half Marathon
1:22:45, 6:19/mile, avg hr 175
Great race!
Started off a little too far back, boxed in and such, ended up with a ~6:35 first mile, but then was able to get on a guy's shoulder and move through the crowd pretty quickly. Dropped a "fast group" with a 5:50 on mile 4 and then held on strong to outkick a guy at the finish line. I certainly felt the "dead spot" where it seems a little too fast and you start asking yourself too many questions, but I was able to rebound nicely during the last 3 miles. I was passed once after mile 9 and couldn't catch him - he definitely negative split. I was taking in a sip of something at most of the aid stations, usually just whatever somebody handed me. All in all, a great race!

The drive home was the epitome of what I want my life to be...drive home from a great race with my beautiful wife, call my coach who encourages me on what I can do and instruct me on the plan for this week, get home to our perfect apartment with our little family (Caesar included).

Adie ran a 5:05:02 in the marathon on limited training - her farthest long run was only 16 and she didn't run much in the last 5 weeks other than a strong week with 4, 6, 8, and 16 two weeks before the race. She ran strong through 17, then had to slow down through 19, then run/walked it all the way in. I'm so proud of her!

What a great weekend!

Saturday, April 28, 2007

so much for the daily review

Wed 4.25.07
1 pm
20' easy run on tread - gi problems
movement prep

Thurs 4.26.07
6pm
35' easy run
avg ~140-145 bpm
coulter to 9th to soncy to blvd
wanted to go more, but turned around on 9th and decided to follow mcgalliard's instructions - he knows what he's doing, I need to sell out to it...

Fri 4.27.07
6pm
1500 easy swim
avg ~1:45/100m
easy long strokes in a crowded pool
I'm ready to swim outside!!!!

Tuesday, April 24, 2007

tues 4.24.07

easy spin on the trainer at the dac...

60'
avg hr: 160
seated 5', 1' standing:1' seated for 5'
felt good to get things flushed out
didn't drink enough water, should've got 20oz down, but only washed down 15 or so...

I need to start drinking Gatorade during every workout - every 5' on the bike, every mile or ~6'30" on the run. If not Gatorade, then taking in gel and water on the run...

I am feeling much better today...I'm starting to think that a large part of the problem on Sunday was going out way too hard...I mean, seriously, avging over 160bpm on the first bike loop, what was I thinking? I plan on getting in the lake more in the wetsuit and finding that intensity, too...McGalliard also wants to change the training to go at a lower intensity for a longer duration some and then still knock out some higher intensity lower duration work as well...

Let's get back into some good hard training...

Monday, April 23, 2007

race recap

Playtri Festival
April 22, 2007

DNF

In short, I had a great mini-taper, might've done too much work towards the end of the week (went 2 hours on thursday, 1 hr 20' on friday, swim and run on saturday, race sunday), but was very confident going into the race.

Didn't sleep much on Fri or Sat night, drove on Sat, ate good, felt good. Sun morning felt very lean, wasn't hungry (nerves?), barely sipped some coffee instead of the usual 2 cups. Good warmup, felt loose, didn't get to warm up in the water.

In the race, strong swim - 31' and change, took a bad angle going out, kicked once or twice and took on some water once that I remember clearly. Buoys were hardly visible (yellow buoys while swimming into the sun is not a great combination).

I need to scout the swim portion of the course better.

Exited the water, had trouble getting out of the wetsuit, even with strippers.

I need to practive t1 transition out of the wetsuit more.

Practically sprinting up the ramp, I suddenly felt like I was going to vomit. I nearly stopped to vomit into the bushes beside the transition area. I ended up walking it in to my bike where I stayed hunched over for a minute until I got my wits. Noticed my heart rate was at 167 while hunched over - where'd that come from?

Felt good getting into the bike, but in hindsight (and somewhat knowingly during the race), I went out too hard. HR was above 160 for most of the first lap before settling down. Took in nutrition as planned for the first 2 hrs or so. Began falling apart toward the middle of the third lap. Gluteus medius was cramping some and just ran out of power. Nausea kept me from taking in as much as I should've or thought I was.

Wasn't feeling good coming into t2, didn't even try leaving my shoes on the bike. It honestly didn't even cross my mind until too late and I didn't feel I was in that big of a hurry in the first place. T2 was slow simply because I wasn't excited about going to run.

On the run, everything began cramping by the time I exited the transition area. Not like bent over dying cramping, but certainly not working correctly cramping. I knew something (or everything) wasn't right. I remember having the thought "I might not be able to finish" - something I've never thought before, nor will I ever let my mind conceive again. I don't remember much more of the run - I know I stopped somewhere else out there for a while. I remember being extremely dizzy and nauseated.

I ended up cashing in after the first lap of the run. I remember not being able to see well, everything kept spinning, and I just didn't feel normal. Adie said the paramedic tried to take care of me and then eventually I was taken over to a lounge chair where they put cold towels on me. I remember feeling better at some point after that when the trees and clouds stopped spinning around above me.

I spoke with McGalliard about it yesterday and this afternoon and it looks like we're going to make some changes to the program. I'll get those on tomorrow, but the bed is calling tonight.

Sunday, March 25, 2007

Stats

Here we go...in reverse order, no doubt...

Sun 3.25.06
7:15am ride
1 hr 56' 23" total
10' 53" warmup, 1:40:53 main set (avg hr 145), 4' 36" cooldown
Cadence at 70-75rpm during main set - legs ran out of juice during last 30' of main set
Cold, a little breezy

Sat 3.24.06
8am swim
1650 swim in 28'55"
~10' warmup, 5' cooldown

lots of sleep, torn up stomach, no motivation

6pm ride
~120' ride, felt terrible, demoralizing, no energy, no confidence, couldn't keep hr up

Fri 3.23.06
no workout
lots of stress/frustration at work

Thurs 3.22.06
2pm ride on trainer at DAC
5' warmup, 40' main set (avg hr 142), 5' cooldown
good strong ride, barely sandwiched between meeting and personal training with Jay

7:30pm run (downtown, wolflin, paramount, etc)
10' warmup, 65' main set (avg hr 156), ~5' cooldown
run felt terribly fast and hard for the first 15' of main set, then settled in and floated for 50'
6:27 pace, just over 10 miles in 65'

Wed 3.21.06
1 pm run (thompson park)
10' warmup, 45' main set (hr messed up, but ~155), 5' cooldown
great run, good hills, also exciting in the ghetto

6pm ride (wildorado)
15' warmup, 2x30' main set (avg hr 148, 149) w/ 5' RI, 10' cooldown
strong HOP intervals, legs felt good, good motivation,
tired, but got'er done

Tues 3.20.06
no workout
long nap after work

Mon 3.19.06
8pm ride on trainer at DAC
easy recovery (avg hr 126)
short run, couldn't get hr up, tired
worked 12 hrs on little sleep

Sun 3.18.06
11:30am ride w/ McGalliard (PDC)
2 climbs out of PDC, one flat, some wind
no avg hr, but attempted 140-145, don't think I made it
cadence at 70-75 is not efficient yet
tired after Saturday's race sim

Sat 3.17.06
8am swim
1600 in 28'20"
500 warmup, 500 cooldown

12:30pm brick
15' warmup, 85' main set on the bike (avg hr 147) (bushland north to old tascosa rd, west line rd)
1'49" t2
90' run (avg hr 154) (medi park, quail creek, lost canyons, westcliff, woodlands), 11' cooldown jog/walk
GREAT!!!
Adie brought the nutrition/hydration for the run (on her bike), some GI issues, but felt great!
Still dehydrated, started cramping towards the end

Fri 3.16.06
no workout

Wednesday, March 14, 2007

is it supposed to feel like this?

Mon 3.12.07 1pm
60' easy on trainer at the DAC
avg hr 131, avg cadence 85-90rpm

60' run
10' warmup, 45' avg hr 156, 6'25" cooldown
great loop through medipark out 9th up helium and finish through medipark
still tough accelerating to a higher hr, but manageable to hold after 5-10'

Tues 3.13.07 10:30 am
morning swim, odd time
500 warmup (split 100's)
2000 main set, avg stroke 18-20 (best at 17 3x), avg time ~ 1'49"
500 cooldown (broken 250's)

Had a big ride planned after work, came home, laid down on the bed for a moment, woke up at 8pm. It'll have to wait til tomorrow...

Wed 3.14.07 6am
Attempted the big ride on the trainer - wasn't happening, cashed it in for the ride planned for today
15' warmup
40' at hr 140-145, avg cadence 70-75 rpm
10' cooldown

more to be added after work!

Sunday, March 11, 2007

here we go again

Big weekend, great workouts...

Sat 3.10.07 7:30am
Morning swim
(100 swim, 75 kick, 50 drill, 25 hard swim) x2 warmup
1600 swim for efficiency/speed
avg 100 = ~1'45", avg strokes/length 19-21
(100 swim, 100 drill, 100 pull, 100 drill, 100 swim) cooldown
very smooth, almost comfortable

12:00pm brick
15' warmup
60' hard cycle, avg hr 151
I-40 access road to west line road

44" t2

90' run, avg hr 159
medipark, quail creek, lost canyon, westcliff, woodlands - lots of hills
strong south wind coming back, got dehydrated at some point after 60'
15' cooldown walk

Sun 3.11.07 10am
Morning swim
100 swim, 100 drill, 100 pull, 100 breast warmup
1500 for efficiency
avg 100 = 1'46", avg stroke = 18-20
100 swim, 100 drill, 100 pull, 100 breast cooldown

1:00pm
60' ride in the rain with a cold N wind
~30 on the computrainer after drying off and changing cleats over to race shoes
nothing left in the legs when I tried to turn up the intensity, couldn't pull the hr above 130

after lunch and a shower...
25' on computrainer
still couldn't gut up the intensity, this time I got the hr up, but didn't have anything left in the engine

the bed and my beautiful wife are calling...

Friday, March 9, 2007

catching up

This morning's time trial, which was put off from last night on the computrainer, rolled out like this:

6:45 am, 48 degrees, 10-15 N/NW wind
I-40 access road west
30' progressive warmup
30' time trial, first 10' avg hr - 154, last 20' avg hr - 161
20' cooldown
great workout, but I think I could've pushed harder had there been an opponent...why is it that I can also gut it up more when there's something to win and lose? Maybe that's normal...

pm swim 8:30pm
500m warmup (100 swim, 100 drill, 100 pull, 1oo drill, 100 swim)
one mile comfortable, working on efficiency, didn't feel like things we're working together
500m cooldown (100 swim, 100 drill, 100 pull, 1oo drill, 100 swim)

Other workouts from this week shook out like this...

Tues 3.6.07 6pm
~60' ride
I-40 access road west
attempting time trial, hr monitor not cooperating, ended up being a comfortable ride

Wed 3.7.07 1pm
~20' run
downtown
left hamstring is very sore, this was supposed to be the warmup for some core work which was quickly interrupted by some real work

Thurs 3.8.07 1pm
60' ride
indoor trainer
3x10' on, 2' off big gear riding

Big workouts tomorrow...

Tuesday, March 6, 2007

one down

This morning began with a disappointing alarm at 5am, only to be followed up with another only 9' later. Eventually I dragged myself to the couch where I stayed a little too long. When all was said and done, I was still out the door by 6am and the legs freshened up soon thereafter. Here's the stats for today's efficiency test:

~20' warmup
30' at hr 160 on Tascosa track = 50m short of 18 laps = just under 4.5 miles = 6:40 pace
~20' cooldown
Aside from a large blister on the side of my left foot due to the new Mizuno Precisions, this felt pretty manageable with the worst part not coming until the jog home. I should be able to race comfortably at hr 160.

Evening workout didn't quite go as planned - my hr monitor was screwing up, showing everything from 100-260. In short, I put in a solid 60', but I don't have a clue what the intensity was, and after attempting the time trial 4x, I gave it up for a day when I know what my body's doing. (Besides, I needed the HR data for McGalliard.)

All in all, a great day.

Monday, March 5, 2007

new plans

It wasn't far and it wasn't fast, but it was beautiful.

~30'-40' maybe, new Mizuno Precisions, great songs on the shuffle, and a game plan for tomorrow...

Tues am - Efficiency Run Test (30' at 160 HR, measuring distance run at Maffetone HR)

Tues pm - Bike Time Trial (30' intense warm up, 30' time trial measuring avg hr for the last 20', 15-20' cooldown)

sleep

I got the call again this morning. Well, actually two calls. The first at 1am, the second at 3am; when it was all said and done, I ended up at work at 3:30am and folded more laundry in one morning that our opening employee has done in a week. It's days like today when I wish I was still just a personal trainer, but I digress.

I was hoping to hear from McGalliard today on the schedule for the rest of the week - yesterday he spoke of two swim tests, two run tests, and two bike tests. I may end up heading up to the pool this evening regardless, we'll see how the body feels after a little dinner. I'll post the details (or lack thereof) later tonight.

Sunday, March 4, 2007

could someone scrape me off the pavement?

I fell apart today...not sort of fell apart, more like "wasn't sure I could make it home" fell apart. I can say that now, but I never would have admitted it during the ride. Here's the stats for the day:

10am
:55 swim (2500m) -
100 swim/100 drill/100 pull/100 drill/100 swim warmup
1600 pyramid (2x50, 100, 150, 200, 150, etc)
400 straight cooldown
felt great, very smooth, consistent 20-21 strokes per lap, much faster than last week

11:30am
4:15 ride (70 miles) -
apt to mcgallaird's to PDC, 4 climbs, and back
No avg HR as I was splitting the climbs
pushed a bigger gear than I would have chosen most of the time, 1 gear up on the climbs as well
felt great until exiting the canyon, hung on until washington, and then the quads pretty much shut'er down. Only took in ~500 calories on the ride until mcgalliard forced me to eat some of his fig newtons during the last several miles (I hate having to ask for help). Obviously this wasn't enough, post-swim. I felt about like I did when finishing the bike during Buffalo Springs - I don't ever want to feel like that again.

McGalliard said we're burning about 3100 cal on those rides, mine might be more if he was figuring that for his weight instead of my extra 25 lbs. I also switched over to Accelerade today instead of Hammer - what was I thinking?

On the up side, the way up side, he's going to start coaching me and says I have ticket for some great things. His encouragement always goes a long way. I'm getting fired up just talking about it.

While I'm on, let me catch up on the week...

Sat 3.3.07 12pm
Brick -
:56 hilly ride (north of town) with a 20-30 mph north wind
Avg HR - 139
1:30 run with some good hills on coulter and 9th out to girl scout camp trails and back through medipark
Avg HR - 146

Fri 3.2.07
Rest day

Thurs 3.1.07 7pm
Brick -
:60 on trainer
15' warmup, 6'all out, 6'recovery, 2'all out, 2'30" recovery, 2'all out, 2' recovery, 2' all out, 1'30" recovery, 1'all out, 20' steady
:30 on treadmill
20' tempo, 10' cool down

Wed 2.28.07 8pm
:55 swim (2500m)
100 swim/100 kick/100 pull warmup
6x50m buildup
1x100m at projected pace
1500m (avg 100 - 1'47", 26'59" total)
4x50m drill, 100 swim cooldown

Tues 2.27.07 1pm
Brick -
:60 on trainer
20' warmup, 20' tempo (hr 143-149), 20' steady (hr 120-142)
:30 on treadmill
5' steady (7'30" pace), 5x1' hard (5-6' pace), 4' easy (7'30")

Mon 2.26.07 4pm
:60 bike
Avg HR - 124
Had to open at 3:30am, not extremely motivated, but wanted to get some sunshine. Had a swim planned, but the sun looked too inviting to pass up. Judging by the dead feeling in my legs, I probably should've chosen the swim.

That's a wrap...

Saturday, February 24, 2007

turning the screw...

Excellence does not occur by accident. Excellence is developed, created, honed, practiced, polished. I want excellence.

Slow week - no big workouts, no life-changing business deals, but next week we begin to turn the screw. Buffalo Springs lays 16 weeks from tomorrow and this year I'm going to be ready. I moved back into swimming more last week, and it will continue to pick up as I move forward...but when's this weather can warm-up enough I can swim in the lake? I can only look at the line down the middle of the lane for so long.

The FIRST program goes into full effect Tuesday, and hopefully McGalliard will help me polish of the bike training. Due to the 60 mph winds today, we're headed out tomorrow for what I'm sure will turn into a 4 hour race with some decent climbs (as far as those go in Amarillo).

He made a great comment last week, "as long as you put God and your family first, you have the ticket to really do something." Tris are different than other sporting events - theoretically, I could line up next to Normann and Macca and win; we all race at the same time, we all have the same starting line, we all have the same finish line. I could come out of no where and really do something in Kona or in Clearwater this year.

It's time for some good, hard training. A run, a swim, and a bike-run brick are on the table today, as well as finishing a business proposal, picking up a tux, and making it to the Symphony Ball before 7pm. I better get started...