Feb Totals

Time Distance

Swim 1:21:00 4500

Bike 20:30:00 353

Run 12:21:00 101.1 (7:14 per mile)

Total Time: 34:12:00

Days off: 4

Workouts: 40

Key Workouts:

24:27 (24.5) Outdoor 10 mile TT (1 sec faster then last year and 4 beats lower Avg HR, 157)

Ran about 14 miles in the vibrams.

2x1000 yard swims

With 3 less days and 1 more day off I was fairly pleased with the results. Gonna pull back the bike and really up the swimming and the running to at least 40 a week. Swimming is gonna go through the roof next month.

Another Post but a New 10 mile TT PR

Was feeling sorry for myself about skipping the 1/2 marathon (good idea in retro as I crashed about race time due to lack of sleep and still have some gas while running from the sodium phospate). It was a little cold but I managed a 24:27 which is 1 second faster then last year and at 157 avg HR which is 4 beats lower then last year. I felt terrible though. It did a 5 mile run with in the stroller in my vibrams in a little under 40 minutes about 15 minutes after getting off the bike and that felt good. My calf soreness must have been from the damn phosphate as well.

This is great news bc I have not been spending near as much time on the TT bike and I was having trouble with my neck and back on the way out to the course. I did have a false start of about 1.5 miles bc I hit my lap button and did not hit the start button so I had to go back. I had a better start the second time though. My stomach was pretty turned and there was no way of running afterwards but that was expected before I started bc I felt like crap all day (well the past 4) I think I am entirely past the sodium phospate stuff so I will stop talking about that but I think it is all coming together. Just need to get some better efforts running in and get the mileage up and start swimming which begins tomorrow.

Vibram 5 Fingers

Got some Vibram five finger the other day the KSO for 75 bucks and then went and did 3x1 mile on the track inside. I did them in 6:10-6:20 trying not to go too hard. My calves are pretty sore. Skipped the 1/2 marathon today bc it was supposed (still could be) awesome weather in town today and the Sodium Phosphate is still leaving my system so no use going up there to end up walking. At least biking keeps the GI fairly competent. More to come on the 5 fingers. I have been trying to get back my efficiency in running that I think I used to have.

Other news is I am still trying to figure out a race calendar this year. Gonna skip the first one bc that is our moving week and I will have some free time to take the wee one out for runs and bikes all the time.

Sodium Phosphate

Sodium Phosphate is a supplement that you can take that helps buffer lactic acid. The studies show you can take 1-3 minutes off your 40k TT with them. I got some from Hammer nutrition and the problems I read about using it came true. I got two night good sleep and still needed two naps. I also had a case of bad smelling gas. I got off of it after 2 days and feel much better today. Guess I won't be trying this stuff again.

Cold weather makes me weak.

Did a hard 62 mile bike on cross tires in 3:30:00 in the cold yesterday and then today it was 17 when I got up. It was 24 when I left for my long run, started out with the stroller for 6.2 miles and then was gonna drop it off and continue but I couldn't find the motivation. I was sweating but cold and I just don't enjoy it in the least bit. No more long runs in the afternoon. I am 1 for 1 in the morning and about 0 for 9 in the afternoon. I need spring. Gonna focus on the indoor workouts this week. Don't want to run the Half Marathon this weekend but I know it will be good for me. Oh well.

Utah Race Calendar

Well, Brian posted the question of whether I am moving and I guess I forgot to post about that on here. I am moving to Cedar City UT on March 30. I will be relocating protected prairie dogs like I did three years ago while Julie finishes her PhD. Here is the race schedule for the rest of the year. The position ends in Sept so we don't know where we will be living after that. The riding is a little windy at times but there is TONS more opportunity with the bike trailer. Just did a 800 ft, 3.2 mile climb the other day and the training is gonna be pretty good with it down there. I also get to hit up a Tri the week we get down there. Bought the wife a bike yesterday as well. A Raleigh Grand Sport in a 47 cm bc the top tube is short enough and it is a Compact with external BB cups. It also has 165 mm cranks. The next bike I found with just these specs was about 3000 bucks. I will put a full write up once we get it.

Snowjoke 1/2 Marathon Feb 27 Seeley MT

Wheat MT 5K Mar 20 Missoula MT

SHAC Sprint Tri Apr 3 St George UT

SGTri Olympic Tri May 15 St George UT

Summer Games Cycling June 18-20 Cedar City UT

Enoch 10K July 4 Enoch UT

Provo 1/2 Iron Aug 28 Provo UT

Training Block

Only 40 more days until Utah when my training will turn upside down. That means Masters tues and thurs and the rec brick repeats tues, thurs, fri with a long ride Sat and long run Sun and then a run and bike on Wed with a recovery bike monday. Gotta really try and make it through this without missing any more workouts. Might not get to keep our dog moving so there has been a lot of stress and garages are about 200 bucks a month more it seems which is depressing for someone like me with bikes and the giant stroller that is always caked in mud :) Seems like every blog I read, even the pros hit, hit a lull here so hopefully mine was just one day. Keep on it everyone!

20.8 Mile run

Went with the Boston group. Managed a 7:24 pace for the run and I fell off the group on the 4 mile race pace hill (they made it 21 miles total) as I fell off the last .5 pretty bad seeing as we still had to run back home in an out and back format. The hill was 400 ft in two miles. I rocked the downhill part at least. Tried to focus on form and talking for quite a bit of the run outside of the hard 3.8 miles I did. Used 2 scoops of Sustained Energy in a 16 ounce water bottle. Bad eating regimen yesterday though.

Felt pretty good except for that part and some chafing now so that is a pretty good sign. Yesterday I did 15:30 in cross tires for a 3.15 mile climb of 840 feet which my two old times were 18:05 and 18:03. Pretty big week inside as well so now to take it easy til Tues.

Workout I don't want my enemies doing.

Back to the bread and butter workout. 6x(5min Z4 bike, 20 sec transition, 800 run). 5 min active rest between intervals. Indoor track at 5.25 laps for an 800 so lots of turns. The first interval was Z3 for the bike and the last run was at a pace I thought I could hold for at least 2 miles bc there were about 20 extra people crammed on the track.

Results: 2:52, 2:54, 2:53, 2:54, 2:52, 3:04

This workout is really rough. Ramping up to Z4 quick on the bike is prolly the worst part. I tried to make it in 1 min but ussually was at 3.8 or 3.9 for 15-30 seconds longer. The power was prolly right though.

I wanted to quit during the second bike and had planned on quitting after 5 but pulled one more out. Total time was 1:37 with a mile warmup and a short bike warmup. 48 minutes of really high intensity. The plan is to start backing up these workouts with some real race results. I think I finally have the season planned and the motivated work began tonight. Having the kid in day care during these workouts really helps get me in the zone bc I can't say oh I will just do this tomorrow. I also had to switch Lemond spin bikes bc I couldn't crank the brake down far enough and it kept clicking. As my title implies there is not much more I want out of this workout and Tony you can't do it. I am still trying to load stuff from Garmin training center. Mark if you read this can you let me know.

Killer workout. Bread and Butter here.

Able to use the rec center bc they have cheap daycare and hit the LeMond spin bike (with spd and almost exact TT position) and the indoor track (kinda crowded).

The Workout:

6:44 warmup mile (I was excited to not run in snow or with the stroller)

5 min bike with 1 min build into Z2 and then an 800 on the indoor track (1 min transition today bc I forgot speed laces). Recovery is 5 min total from the lap end (so about 3 min spinning after getting back to the bike)

Numbers

2:46, 2:53, 2:50, 2:50, 2:49 with this last one the last 3:30 of the bike was Z3.

I needed a bottle of water bad and will do 6 intervals from here on out. This si my bread and butter bc I am really all about being able to run after the bike. Just gonna work on getting the Zones higher and higher on the bike as I keep the same splits or at least under 2:55 or 2:50 preferably. Haven't felt this good about a workout in a long time.