Road to Kona 2006

Workout Summary: Run 6 (47'), Bike 56 (3:33, 1500 ascent)

7am run: First mile in 9:30 then picked it up. Goal was 1 min or more faster on the way back from turn around.
out 3 in 24:30 ave HR 101, mx 111
back 3 in 21:30 ave HR 126, mx 137
1 min easy cd. This was a solid run for the morning. Hamstring sore, as usual. Going to ART appt at 8:30.

Bike in afternoon, 56 predominately easy with 30 min. of intervals. Did 3 X 5 min, then a 10 min, then 5 X 1 min. Trying to get an idea of my power parameters. There is a volume of data, will take awhile to learn how to benefit.
Intervals: First focus on race gear, second on musc. endurance using 54/12 and third is focused on high cadence but smaller gear. 5' rest between each.
1 = 5': Power = ave power 283/(low 103,high 524)HR ave 115/mx 128/speed ave 22.9 mph/cadence ave 101 (focus on race gear)
2 = 5': Power = 252/(100,620)HR 115/123/24.5 mph/79 rpm (big gears)
3 = 5': Power = 311/(181,426)HR 128/134/23.8 mph/103 rpm (cadence)

10 min spinerval
Power ave 263/(low 145,high 397)HR 127/mx 133/23.0 mph/97 rpm

5 X 1 min intervals. These were a hard ramp up for 30" then as hard as possible for the final 30". 5 min rest between each
1 = Power ave 357/(247,574)HR 123/133/23.7 mph/104 rpm
2 = 365/(240,473)HR 126/136/23.7 mph/97 rpm
3 = 422/(344,505)HR 122/136/25.2 mph/97 rpm
4 = 422/(309,480)HR 131/139/28.3 mph/99 rpm
5 = 402 /(337,510) HR 125/136/22.7 mph/95 rpm

Entire ride ave 139 W, peak 684 W, HR ave 92/mx 139
I will hash over these numbers, but I am getting an idea of what power really means. I was generating alot of power,sometimes over 400 watts on mild hills while my HR barely changed. This is vital info for me. I would slow down just a mile per hour or 2 for 30 seconds on the hill and focus on smooth cadence. I would see a power drop immediately of 60-100 watts. All the while, my HR would change only slightly. I am conviced already I have worked the hills way too hard in racing. I had no idea the power generated without much of a HR increase. One hill I hit nearly 700 watts for 20 seconds just by standing and pushing a little. My HR all the time was still in zone 1. This is the basis for those thrashing their running legs off the bike, while stating "the bike felt easy". 300 watts felt easy on slight inclines on the ride today, esp on the 10 min interval. However, 300 watts in too much work on the legs considering a 5 hour TT.

diet:
Breakfast: 2 big ( I mean big) pancakes with 2 scoops added protein) 16 oz orange juice.
Late morning: 1 yogurt and some grapes, 1 diet shasta
Lunch: turkey and swiss on wheat, some chips, pickle. 1 can diet shasta
Ride: 1 water bottle of nutrition, 1 gel, recovery drink after: 100 g carbs + 30 g protein + 10 g glutamine
Dinner: 1/2 chicken rotisserie (sp?) sweet potatoe with butter and bwn sugar, salad. 1 beer.

Workout Summary: Swim 3800 (1:11), Bike 60 (3:45/ 1500 ascent), run 4+(35')

We're both missing the group. Ann and I found a great road back to bend from the crooked river gorge. We somehow missed the road last trip. Winding, rolling, great terrain, minimal traffic.

Swim in outdoor 50 meter pool at Juniper park. Had entire lane at the full 50 meter length. 55 degrees and Sunny. Great swim considering its been 8 days. 3500m (3800 yd).
500 pull wu/500 pull cd, both in 9 minutes
Set 1 = 3 X 200/30 (3:23, 3:24, 3:23), 4 X 100/25 (1:38, 36, 36, 35)
Set 2 = 3 X 200/30 (3:19, 20, 21, 21), 4 X 100/25 (all 1:35)
Set 3 = 10 X 50 on 1 min cycle
1 min rest between sets.

15 min transition to Bike: 60 miles with a few efforts, 1 X 5 min repeat to test srm. Mostly zone 1.
Zone 3 HR for 5 min interval at 3 hour mark:
SRM data:
ave HR = 130 (zone 2)
ave power = 265
ave speed = 25.9 mph
ave cadence = 100

5 min transition to run: 35 min, a little over 4 miles. mid to high zone 1.

Diet:
Breakfast: 4 egg whites, 1 wheat english muffin with honey, 1 vanilla yogurt, 8 oz carrot/orange juice.
Lunch: Ride: 1 cliff lemon bar at start. 10 doses of 5.5 oz with 30 grams maltodextrin in each. Recovery after, 80 g carbs + 40 g protein
Dinner: 6 oz steak, 4 big sea scallops, 1.5 cups rice, ear of corn. 1 beer. Copius water.

Workout Summary: 4 (35), 6+ (47)

a.m. Run easy with Ann, Low zone 1, HR below 100 entire run.
p.m. Run easy out 24:30, low zone 1 and back in 22:30 high zone 1.

Ann also ran easy, mostly zone 1 runs. She ran the second hardest leg out of the 6 in Van 1 at HTC and the 4th hardest leg of the entire race. She averaged about 7:00 pace for 17.25 miles at htc. Ave sub 7 for first 2 legs and slightly over 7 on her last leg, after no sleep all night. I averaged 6:55 pace for my legs, which were easier than Ann's. We both needed the rest today.

legs a little sore but stable. Hamstring tight but feels like the usual.
Spent the afternoon working on SRM and getting Anns bike odometer straightened out for the rides to come.

Diet:
Breakfast: 4 egg beaters and 4 slices of wheat toast with honey, jam. 6 oz oj
lunch: Grilled cheese on wheat, 1.5 cups of thai noodles. 8 oz oj/carrot juice. Cliff protein bar. Coffee
Dinner: pasta with mushroom marinara sauce, 2 slices of wheat garlic bread. Cliff protein bar and a beer before bed.

Bike 85 back from Seaside, OR to Portland. 5040 ft climbing. 5:35 Time

Day 2

second leg: 3.3 miles, 6:45 pace. Hamstring tight but stable. Stretched for awhile after and before next leg.
zone 3/4

Final leg: 7 miles, 7 min pace: legs nice and fatigued. Hamstring stable. held zone 2 for 3 miles, then into zone 3, low 4 for 3 miles, zone 5 for about a mile.

Total: 17+ miles over 24 hour period of race. Jumped into pacific after, water extremely cold, feet numb. Felt great on legs though.

Took yesterday (thursday) off. Felt like I needed some rest.

Start HTC today. Biked 43 (2:50/3000 ft ascent) with Scott M and Rob P in morning.
Started HTC 6:15 pm.
First leg 6.8 miles, slight downhill almost entire way. Kept stride short and cadence high. Able to run 6:52 /mile pace without much tightness in hamstring. For once, my quads actually were my limiter in pace the final couple of miles due to fatigue. Overall, 47 min. Held zone 2 most of way and zone 3 for about 15 minutes.

Diet:
Breakfast: 1/2 cup oatmeal. Coffee
After ride: lemon cliff bar, cliff protein bar.
Dinner: after first leg of race, stopped home to rest. 4 egg whites with vegies and black bean salsa, 2 slices wheat toast, 12 oz skim milk.

Workout Summary: Run 4 (32) , run 7 (57)

6:30am, run 4 easy, zone 1. 32 minutes.

5:30 pm: run 7 on TM
8 min pace for 4.5 miles. Varied the grade from 1.5-3% to stay or progress in appropriate zone.
First 2 zone 1,
Next 2 zone 2
mile 5 zone 3
Final 2 in zone 4/5a, slowed to 8:20 pace but inc. grade to 5%
Able to hold HR at threshold for 16:40 final 2 miles.

Diet:
breakfast: 1 cup oats w bwn sugar, coffee
Lunch: Turkey and swiss on wheat. 2 oz bag of kettle chips, diet sierra mist.
Afternoon: non fat latte and cliff protein bar
Dinner: 4 slices of pizzacatto pizza, vegi with light cheese. 1 guinness.
Before bed: 1 cliff protein bar and a diet shasta

6:45 am: 15 min of pilates abs.
5:30 pm:
Swim 4100 (3800 meters) continuous in 50 meter pool. Descended each 1000,
17:50, 17:40, 17:20, final 800 in 13:50. Total time 66:30

Then run 30:30, 4 miles. First 1.5 inm 8 min pace, then final 2.5 in 7:20 pace. This was pushing the limits for my hamstring. Started tightening up with about 1/2 mile to go. I think 7:30-40 pace is pretty safe up to 6-8 miles, 8 min pace or slightly faster for anything longer.

*felt ok on swim. Ave slightly less than 1:45/100 meter (70 min pace for 4K)

Diet:
Breakfast: 2 vanilla low fat yogart's. med. coffee with cream
Lunch: Thai wheat noodles with tofu and broccoli, light oil. Salad.
Afternoon: Coffee and cliff protein bar.
Dinner: Met out with Hannes, Ann, Erin, Rob, Grant for a couple of pints. Had bbq chicken sandwich with a few fries. Hummus plate.

"I was unable to walk for a whole week after that, so much did the race take out of me. But it was the most pleasant exhaustion I have ever known."

Emil Zatopek

First to break 29 minutes in the 10K
Has held every world record from 5K-marathon
4 Olympic Golds, 1 Silver



Weekly Plan: 8/21 - 8/27
Rest until Friday.
M: Off
T: Long Swim, short 30 min jog
W: Morning 4 miler, Afternoon 8 miler
T: Spin 60 min with short intervals, run 4
F: Bike 3-4 hours easy with a few hill surges. Start Hood to Coast.
S: HTC
S: Late Afternoon run, 4 miles, Maybe a light 20 mile ride in morning.
M: Start Big week #2. Bike back from coast. Then off the Bend for the week.

Diet:
Breakfast: Cliff protein bar and cinnamon roll. Med coffee/cream
Lunch: Salad with 6 oz chicken breast, mixed vegies, low fat dressing. 2 0z bag kettle chips. Big diet shasta.
Dinner: Out with Scott, sarah and parents. Had a 12 oz sirloin, broccoli, mashed potatoes, salad. 2 beers. Before bed, 2 low fat ice cream bars.

Weekly Summary:

Total Hours: 31:01

Swim = 10,000 yd (3 sessions) Time 3:45
Bike = 367 miles (5 rides) Time 23:13 Ascent 18,460
Run = 30 miles (4 runs) Time 4:03

*This was a good week considering I spent 35 hours at work, so I didnt have alot of time. I stayed the course though, even mid week when I was pretty dead. Switching saturday's ride to sunday was the key that turned me around at the end of the week. Had I rode saturday instead of today, I doubt I would have gotten the 12 mile run in today. I needed that 1 day break after 4 straight days of riding. Even though intstead I still had 3 hr workout, it wasnt on the bike, and that felt like resting to me. I felt great on the bike today on the final day. Now I rest for the week leading up to hood to coast, which will start a 10 day block for me (and Ann)

Workout Summary: Bike 93 (6:14/4400 ascent)

From downtown 24 hour fitness, out to Marine Drive. Out to Troutdale to stark st bridge, then up into nursery fields and down into west side of bull run to Sandy. From there, picked up the torture 10,000 course to Eagle Creek state park. Then out to Estacada and climbed from there, up to springwater road. Side roads from their to Oregon City, then east Willamette river road to Sellwood. Back to downtown via springwater trail. Good ride. Amazing what a day off the bike makes, even though I ran 12 and swam 4K yesterday. Legs felt about 80-90% back on the bike. Good power, low HR on the climbs. Still kept pace controlled with Ann, tried to maintain zone 1.

Zone Summary
Zone 0/1 = 98% (6:06)
Zone 2 = 2% (8')

Diet:
Breakfast: 2 cups of oats w raisens and bwn sugar. 16 oz skim.
Lunch: Ride. Recovery Drink after ride
Dinner: 2 BBQ chicken sandwiches, 12 oz can of black beans, 1/2 cup mac and cheese. 24 oz water, 2 cans shasta, 1 beer before bed.

Flipping things around from plan. It may be a mistake to ride 80 today because quads are still a little weak. Hamstring is tight but stable.

Workout Summary: Run 12 (1:40), Swim 4000 (1:20)

Run with Ann from Duniway in late morning. Easy, 8-8:15 pace. Felt ok on hamstring. Zone 1 entire run.
2 gels after run and 24 oz water. 20 min transition to drive to pool.

Swim 4000:
500 pull wu, then 400 of mixed balance and stroke drills, 50 each.

12 X 100 on 1:45 cycle. All 100's between 1:21-1:25
6 X 200 on 3:20 cycle. All 200's between 2:51-2:55
10 X 50 on 60 sec cycle. Down 19 strokes, back 17
200 pull cd.

*Decent swim after run. Typically do 100 around a 1:50 cycle and 200's on 3:30 cycle. Dropped the rest a bit today.

Diet:
Breakfast: 1.5 cups oatmeal and 2 whole wheat english muffins with jam. 16 oz skim.
small coffee
Lunch, after run and swim: 1 yogurt with granola, large tangerine tea blend from starbucks. Bag of Soy Crisps (6 g fat, 50 g carbs, 25 g protein)
Dinner:

Workout Summary: Run 4+ (35'), Bike 60 (4 hours, 3260 ascent)

Well, about 275 miles in 4 days, 2 rides of which were high quality. That explains the bilateral quad weakness everytime I bike up the smallest grade, or stand on my pedals. Suck it up man! I have got to decide, am I going to be strong? or be a wimp today. 1 more 80 miler tomarrow, then I wont bike for 4 days. I can handle that.

Hamstring pain very bad last night. Couldnt lay on the ground and extend my leg straight. Ann rolled it, then I rolled it on the foam roller, stretched lightly. Hot bath this morning. Held stable on ride. I really never got in the aero position, which helped alot. Then had some ART after ride. Now the leg is back to its baseline tightness.

All of run and Entirety of bike in zone 1. Ave speed slowed quite a bit the final 2 mile 900 ft asecent because I wanted to stay in zone 1...that was 5-6 mph in 39/23/ Took nearly 30 minutes to climb back to the house.

Diet:
Breakfast: 5 egg white omelet with ham mushrooms and a slice of swiss. 2 whole wheat english muffins with a little butter. Diet sierra mist.
On ride: 2 bottles of nutrition, 1 gel, 1 full water bottle.
After ride: Cooked up 2 cups of instant rice (95 grams carbs), added 2 tbs sugar and 8 oz skim milk. I needed solid food, so this is pretty good quality recovery although about 10 g short on protein.
Dinner: Yup, more rice, 2 cups. With mixed vegies and 4 oz grilled chicken. 1 apple. Big 32 oz diet shasta and 24 oz water later.

Workout Summary: Bike 82 (4:46, 3200 ascent), Run 8 (62')

Biked first 32 miles with Kelly H, easy with 3 X 5 min spinervals the final hour. Then on my own for the next 50 miles (2:26). Incorporated 3 X 20 min intervals at the 3 hour mark. 15 mi rest on the first, 12 min rest on the second. I worked these, but HR was always in zone 1 or a few beats into zone 2 on the first 2. I let myself go on the third, despite the continuous burn on the quads.
1 = 22.3 mph, 80 ft ascent, HR ave 115/max 128
2 = 22.4, 20 ft ascent, 113/121
3 = 24.2, 100 ft, 118/141

Zone Summary on Ride
Zone 1 = 83% (4 hours)
Zone 2 = 15% (42')
Zone 3/4 = 2% (4')

Then ran 8 on track at Duniway. Yes boring, but I wanted to keep close to my car because my hamstring very tight. I also wanted to monitor my pace carefully, and avoid downhills, ect. Spot on 7:45 pace for 8 miles. Took carbs at 20 and 40 minutes, and when finished. Then recovery drink as ususal. HR zone 1 for 4 miles or so, then creaped up into zone 2 for the next 4.
Zone Summary for Run
Zone 1 = 46% (28')
Zone 2 = 50% (31')
Zone 3 = 4% (3')

Diet:
Breakfast: 2 large pumpkin pancakes, syrup and 16 oz skim. Coffee before ride.
Lunch: 3, 27 oz bottles nutrition on ride. Each with 5 doses of 30grams maltodextrin. Total of 1650 calories of carbs. 1 bottle water on ride and after run. Recovery drink after using 100 g malodex. + 30 g protein +10 g glutamine.
Dinner: Light oil, chicken fried rice with beef and broccoli. Banana. 2 sierra mist non diet.
Before bed: large fat free blackberry smoothie, peanut butter sandwich with 3 slices of wheat and whipped honey + jam.

*Very nauseated for about an hour after workout. Stomach cramping for awhile. Once I forced some food down and a cold clear soda, felt better. Extremely tired at work. Refused caffeine though as I knew it would likely make things worse. Forced water an fluids though, and I felt fine by 10pm.

Workout Summary: Bike 32 (1:46, 1600 ascent), Run 6 (46'), Swim 2500 (40')

today was supposed to be a bike in the morning. Recover with breakfast. Then run and swim in afternoon before work. I forgot about dentist appt this morning, so workout turned into more of a brick.

Bike: 32 miles, steady 20 mph to mile 30 (90'), then stayed in zone 2 up final 900 ft climb over 2.5 miles so slowed down quite a bit. Moved seat forward another 8mm. Its freakishly forward now, but my hamstring feels a little better. Most of ride high Zone 1 with several minutes on climbs and against wind in zone 2. Legs a bit tired but stable considering 100 yesterday. Took water, 1 lemon cliff bar and 1 expresso GU on ride.

Run: About 30' after bike, had to drive to gym. Ate a low fat vanilla yogurt on the way.
6 miles on Treadmill. Held 7:40/mile pace throughout, and used incline to achieve the HR zones I wanted. First 20 min in zone 1, then 10 min in zone 2 and final 16 min in mid-high zone 3. Incline varied from 1-3% to get into HR zones. Hamstring tight but stable. 2/5 pain. Drank 24 oz water during run.
Zone Summary on TM run
Zone 1= 42% (19')
Zone 2= 24% (11')
Zone 3= 25% (12')
Zone 4= 9% (4')

Swim: Directly after run. Only had 50 min before work so I had to start right up.
1000 in 15:12 (first 500 7:35, second in 7:37)
1 min rest to stretch
500 pull in 7:45
1 min rest to stretch
1000 in 14:58 (first 500 in 7:29, second in 7:29)
Drank 24 oz water during and after swim.

*Swim not easy. No lane markers in a 3 lane lap pool and 8 people in the pool. 3 On each side of me lap swimming and 1 in my lane. Again, felt a little like the ocean with all the waves. Had to exaggerate my head turn to breath so as to not take in water.
* This is a PR 1000 for me in the pool. I dont know why some of my fastest swims are after running. Cant figure that one out.

Diet:
Breakfast: 5 egg whites with 1 slice swiss, 2 whole wheat english muffins, 1 with jam. Coffee w cream
Lunch: Cliff bar and gel on the ride. Then a yogurt between ride and run.
Dinner: Baja fresh burrito bowl. Grilled chicken, black beans and rice with lettuce and tomato in a bowl. 2 diet sierra mist to drink.
Couple of hours later, non-fat chai latte and a cliff protein bar.
At home before bed, large non fat strawberry smoothie. 1 beer. First beer all week. Been too tired after workouts and then night shift to enjoy a cold beer so why bother.

Workout Summary: 100 miles (6:27, 6000 ft ascent)

Bridge of the gods with Ann. 6000 ft ascent, ride time 6:27
That final 900 ft climb over 2.5 miles is tough. Drops the total time significantly.
Planned on running short 3 miles after but during ride, we were held up 4 times with construction on the scenic highway. Each stop around 5 minutes. This put me late, and I had to scurry to work. Got to bridge in 3 hours, not bad considering we rode the more difficult route, off of the highway.
Ride felt good, worked the hills in 39/22-23 and steady on the flats. Very strong headwind for about 20 miles on the way back, steady around 20 mph.

Nutrition: All liquids except 1 GU at 3 hours. 30g maltodextrin every 20 min starting at 1 hour. Had 3, 27 oz bottles, so I had 15 doses to take. Also drank 2 additional plain water bottles.

Ave HR for this ride, 92
Peaked at 132 for 1 minute (zone 3), and into Zone 2 about 10 minutes on the climbs. Otherwise, remainder of the ride was zone 1

Diet:
Breakfast: 1.5 cups oatmeal w/ bwn sugar. 16 oz milk. 1/2 bagel with jam.
Lunch: Nutrition on ride. Recovery drink after. 110g malto + 35 g protein + 10g glutamine.
Dinner: 6 oz grilled salmon and 2 cups of bulgur with herbs/raisens. Water. Non fat latte and cliff protein bar a while after. After work, ate some hummus with pretzels and a big salad with low fat dressing. Non-fat black berry smoothie.

Took the day easy. Quads are still rebounding from the workout last thursday. Yesterday's 8 miler and 52 mile bike ride was easy, but lengthy.

Swim 3500 (1:05)
500 pull wu and cd
10 X 200
First 5 on 35" rest, final 5 on 30"
First 5 in 2:52-55, final 5 all in 2:56

Then 5 X 100/30
First 3 in 1:22, 4th in 1:25 and 5th in 1:27.
Goal was 10, but seeing my splits on 4 and 5, I knew it was time to call it quits.

Diet:
Breakfast: 1 waffle, 16 oz skim milk
Lunch: Bagel with turkey and slice of swiss, diet shasta, 2 oz kettle chips.
Dinner: salad with low fat dressing, pork loin and mixed vegies. cliff protein bar, diet 7-up and non-fat latte after.

"You Vow,
You Curse,
And you Chant.

I'm done.
No way.
Never Again.

Then the crowds
The lights
The Medal.
The pain is all forgotten.

And you hope you'll get the chance
To do it all over again."

Bob Babbitt

Weekly Plan: I work nights, 4-10 each night and sunday 7-noon. Will try to make the most out of my days as long as I am not too tired. Legs still a little shakey from the big hill ride last thursday. Although yesterdays ride was easy, the pre-ride 8 miler made for a long day.
Swim 10,000
Bike 350
Run 30

M: Swim 3-4000. shorter intervals, mostly 200's.
T: 100+ on the bike, Run 3 miles off the bike. Easy ride 15-18mph and will work the hills. Likely will do Bridge of the gods route.
W: Morning 30 mile ride. Afternoon swim 2500 and 4-6 mile treadmill run.
T: Ride 80. Will incorportate 3 X 30 min IM pace intervals in the final 3 hours. Run 5 off the bike.
F: Run 8, then ride 60.
S: Swim in morning, 3000, longer intervals. Then ride 80, will incorportate several 2 min spinervals in the final hour or so if up to it.
S: Afternoon run, 8 easy, then cool off with a 1000 continuous swim.

Weekly Summary, Both monday and saturday off this week.

Total Hours: 15:35
S/B/R Hours: 13:55

Swim 8800 (2 sessions) Time 2:31
Bike 127 (2 rides) Time 8:36, (ascent 12,520)
Run 22 (3 runs) Time 2:48
pilates, 2 sessions, 1:40

Recovery week. 1 run workout almost blew my hamstring but I recovered in a couple of days. Now pain is back to baseline. Back to running easy. 1 very tough bike workout and 1 tough swim workout. The rest was pretty much recovery.

8:30 am: Run 8 in 62, then Bike easy with 4 good climbs, 52 (3:40, 4020 ascent)

*hamstring is back to its baseline, mild soreness and moderate tightness. Far better than it felt on thursday when I couldnt even straighten my leg.

Ride with Rob, Gant, Erin and Ann. Good easy ride. 4 very good climbs during ride, working into zone 4 for several minutes. The rest of the ride was zone 1.


Diet:
Breakfast: 1 cup oats with bwn sugar, and 1 bagel with butter and honey. 16 oz milk.
Ride: 1 bottle of nutrition. Recovery drink after
Dinner: Met kelly and lori out for dinner. Blackened Salmon with rice and broccoli. 2 beers. Water. Low fat ice cream bar later before bed.

Work 7a-7p and call after. No workout. Hamstring feels significantly better today

Diet:
Breakfast: 1.5 cups of whole oat hot cerel with raisens and bwn sugar. coffee
Lunch: small salad and serving of potato wedges. (big french fries). 16 0z carrot juice.
Afternoon: 16 oz herbal tea, then some coffee and a small oat-peanut butter bar.
Dinner: Pasta with low-fat meat sauce, small salad, 2 pieces of garlic toast. Diet shasta.

Yeah, can't straighten right leg fully when sitting on the floor. Hamstring very tight. Had MRI on hamstring today. Bad news is that there is nothing to inject. I was hoping there would be a specific fluid collection in the tendon sheath (bursitis), that would be accessible with injectable steroid. Unfortunately not. The good news is that the tendons of the hamstring look normal, no tendonitis. The abnormality is in the muscle itself. Inflammation, or myositis, likely a muscular strain. Cant inject, just have to train easier on it and hope for the best. I started 800mg (4 tabs) of advil today, 3 times a day for a total of 12 tabs per day. I can do this for 4-5 days and see how I feel.
Did 25' Pilates abs 6:30 am.

Swim in pm: 5000 (1:28). No lane markers in pool. Several people splashing around. Felt like I was in the ocean.
500 pull wu and cd.
10 X 100/30, most in 1:24, couple in 1:27, and 1:22
then
Ladder set, 3000, up to 500 by 100 increments and back down. 30 sec. rest between all.
100 = 1:25
200 = 2:55
300 = 4:25
400 = 5:58
500 = 7:26
500 = 7:25
400 = 5:58
300 = 4:28
200 = 2:54
100 = 1:24
*Felt ok considering the pool. My goal used to be to break 1:30/100 pace up to 500 for the first 1/2. I didnt have a problem doing it for the whole workout, and neg. splitting most on the second half.
*This set was a PR for this type of workout for me, even with the 10 X 100 set before I started.
Diet:
Breakfast: 1 vanilla yogurt and a cinnamon roll from starbucks. Water and a med. coffee
Lunch: Salad with low fat tomato dressing and 6 oz chix breast, mixed vegies. 1 peach. Water and 8 oz carrot juice. 2 oz bag kettle chips
Afternoon: caffeine free herbal tea, then a hot non-fat chai latte with a cliff protein bar.
Dinner: Big chicken and black bean burrito with rice. Small salad. 1 beer. low fat ice cream bar for dessert.

Workout Summary: Bike 75 (4:56, 8500 ascent) then brick run easy 4 miles (32')

This was a killer hill workout. Spent alot of time at and above threshold. At 61 miles, I had 8000 ft, far more than typical hill ride. Rode from Duniway track up through OHSU to Fairmont, to skyline, then started dropping off and climbing up all the classic climbs. Some I had to drop off and circle right back up in order to get the hill in. Calculated grades and ascent as I went. Rode in the 54/23-11

Thompson (east slope): 1.4 miles, 480 ft, 6.6% grade, T=8:55, 9.1 mph, HR ave 140/mx 150
Springville (west slope): 1.5, 540 ft, 6.7%, T=9:30, 9.7 mph, HR ave 143/mx 154
Old Germantown (west slope): 1.3, 520 ft, 7.5%, T=8:32, 9.1 mph, HR ave 151/mx 159
Germantown (east slope) starting from harborview off hwy 30: 1.9 miles, 800 ft grade, 8.4%, T=14:10, 8.6 mph, HR ave 140/mx 156
Rocky Point: 3.2, 1220 ft, 7.3%, T= 24:25, HR ave 150/mx 158
Logie (east slope): 2.0, 840 ft, 8.4%, T= 16:30, HR ave 145/mx 155
Newberry (east slope): 2.0, 760 ft, 7.3%, T= 13:50, HR ave 148/mx 156

Zone Summary:
1 = 27% (1:19)
2 = 15% (43')
3 = 9% (27')
4 = 17% (50')(sub threshold)
5a = 12% (34') (at threshold)
5b = 13% (38') (above threshold, VO2 max work)
5c = 8% (24') (near max, lactate threshold work)

*1:26 at and above threshold is the most time I have ever spent in these high zones for a workout. I had close to 5000 ft before the rocky point climb and new I had the 3 hardest to come, was already weary. Some blurry vision and dizziness at the top of rocky point. I had to be very careful on the descents on the way in. Should have topped 10,000 ft on this one but I was running late for meeting teammates back at Duniway. Ideally, I would have climbed the first mile of McNamee (10.1%), and west slope of Thompson. This would have added another 1500 ft + the rollers on skyline. I dropped down cornell to downtown the final 10 miles so I wouldnt be so late, which shaved another 500 ft or so off my ride. Good thing I limited the climbing, my hamstring is killing me, very tight and sore. Pushed pretty much near max for the workout. Had trouble maintaining 8 min pace on my easy run after.

Ran 4 easy on track as brick while the others ran 20 X 400's: HR on the easy run was zone 3/4. Very high for this pace. Legs totally shredded.

Diet:
Breakfast: 1 cup oatmeat w/ raisens and bwn sugar. 2 whole wheat english muffins with jam and honey. Water.
Lunch: on the ride. 2 X 27 oz water bottles divided into 5.5 oz markings each with 30g maltodextrin. Took 1 gel on ride. Total carbs 300 g + 24 g gel. Recovery drink after.
Dinner: 6 oz steak, large serving of mashed potatoes w/ garlic, large serving of green beans. couple of handfuls of gummi bears and 2 beers before bed.

OK, so the 3 x 2 not such a good idea. I thought I would be running 7:30 pace with Rob Williams, who's running IM Canada in a couple of weeks. I didnt know how strong he was, and he did the first 2 in 7's and the final in 6:30 pace. Leg felt fine for the first 2, then became very tight on the last one. Not a huge deal, my primary goal was to pace Rob out so he worked very hard as his last long interval session prior to Canada. Leg very sore today, cant even lay my leg straight with my knee locked without pain. I will swim tonight, then very easy jog after and see how it feels.

Workout Summary: 3500 meter (3800 yd) 63 minutes
Long swim in 50m pool. Only person in lane, I love when that happens. Blue sky, pool lined with huge fir trees. Sun beaming through the water...I could see my shaddow on the bottom of the pool swimming. No ripples because there were only 2 of us in the entire pool. This is when I love swimming.
Swam nice and steady, averaged 9 min per 500m for entire swim, which is 1:12 for 4K. Felt a little tired, a couple of calf cramps toward the end but otherwise, ok.

Diet:
Breakfast: Cliff protein bar and a few grapes. Water and coffee
Lunch: 6 ox chicken breast with rice and green beans. diet shasta and 24 oz water.
Afternoon: non-fat latte and a ginger cookie
Dinner: chicken courdon blue with rice and vegies. 16 oz carrot juice. 2 beers.

Feeling recovered this morning after day off. Legs more fresth although hamstring is very tight and focal sore spot is still there. Took 30 min to do pilates before work and stretch hamstrings.

Workout Summary: morning pilates (25')/afternoon run 10 (1:14)

5:45am: Pilates abs/low back core. Been over 2 weeks. This hurt! Got some good hamstring stretching during routine though.

5:30 pm, Run some moderate repeats on Fairmont with Rob W and Grant
1 mile wu. 2.2 mile cd.
3 X 2 mile repeats with 440 rest in 2:30 between. Rolling hills. Total ascent 400 ft
1 = 14:05, ascent 60 ft: HR ave 118/max 131/end of rest 96
2 = 14:05, ascent 120 ft: HR ave 131/max 147/end of rest 111
3 = 12:58. ascent 40 ft: HR ave 140/max 158/end of rest 106
Zone Summary
1 = 67 % (49')
2 = 13% (10')
3 = 7.5% (5'30")
4 = 10.5% (7'30")
5a/b= 2% (2')
*Hamstring very tight but no real focal pain. Became very tight on the way home driving and now sore. We'll see tomarrow. I am going to go back to hill repeats. Wanted to run with Rob prior to Canada to get a feel for how he looks running fast and when he's tired. Impressed with both his splits and his consistent form throughout the repeats.

Diet:
Breakfast: 1 cup oats with bwn sugar, 8 oz carrot juice, water, med. coffee
Lunch: Thai wheat noodles w/ broccoli, light oil. cabbage salad, 16 oz carrrot juice.
Afternoon: Med. coffee w cream
Dinner: Beef tips and noodles, about 8 oz beef and 12 oz noodles. Salad w/ low fat dressing. Diet sierra mist. 1 beer.

"The man who can drive himself further once the effort gets painful is the man who will win."


Sir Roger Bannister

Workout Summary: Day off

Diet:
Breakfast: 2 low fat vanilla yogurt's, coffee, water
Lunch: Chicken bento/rice and vegies. Diet shasta
Afternoon: Cliff protein bar and non-fat chai tea latte
Dinner: Took in a movie with Ann. Popcorn no butter and diet soda
Outback steakhouse after: Grilled fish with vegies and potatoes, corn cakes. 1 beer.

Week of 8/7 - 8/13

Time to rest. Just finished a 24 hour week. Not just the hours, but had alot of high quality/intensity workouts last week. Need a break to re-build a little. This upcoming week should only have around 10 hours at the most. Next week, 8/14 will be another big week of cycling and running.

M: Off
T: Will do some light running at fairmont. Will have to closely monitor hamstring.
W: Easy 20 min run in am, Swim shorter intervals, 100-300's, total 3500 yds
T: Easy 4 miles in am, 20 min core. pm easy ride 25 miles with some efforts. Will do 12 X 30 second hard spins in the final 30 minutes or so. Run 15 minutes off bike.
F: Long swim, 3500 continuous
S: Work all day. 7a-7p: will try to run 30 min easy in morning.
S: Run 12 easy-slow depending on hamstring. Then ride 80 easy on hills.

Total Hours 23:25, 7 days
13 workouts

Swim = 11,100 yds (4 sessions) Time 3:15
Bike = 263 miles (5 rides) Time 16:00, 14,240 ft ascent
Run = 30 miles (4 runs) Time 4:10

Workout Summary: Ride 76 miles in 4:40, 3040 ascent

Kept it recovery pace with a couple of 10 minute hard efforts, the first one on a big climb. Rode in 39 ring for most of ride except for a few fun attacks in the 54. Stopped around 40 mile mark for about 15 min and ate the provided lunch. Legs tired in the 54, felt fine in the 39 and stable on the hill efforts. HR not able to get into zone 5 like yesterday, so I am a little tired.
Zones:
0 = 4% (12')
1 = 88% (4:12)
2 = 3% (9')
3 = 2.5% (7')
4 = 2% (5')
5a= 1% (2')
*Compare percentages to yesterday. The 20 minutes of surges accounted for all of the zone 2-5 heart rates today. The rest was recovery zones 0 and 1.

Diet:
Breakfast: 3 McDonald's pancakes, syrup no butter. 4 scrambled eggs, large orange juice. Med coffee/cream.
Lunch: On ride, 1 peanut butter and jelly sandwich. 1 banana. Took 1 bottle of nutrition on ride and 3 bottles of water.
Recovery drink after ride, the usual. Then a buffalo burger, banana and an orange at post-ride dinner. small brownie for dessert. 27 oz water bottle full of lemonade.
Dinner: Hood to Coast team meeting. Pizza and beer. Had 3 slices chicken pizza and 1vegie. 5-6 pints of beer and a glass or two of wine. Ice cream bar. Got a little drunk.

Workout Summary: Ride 106 (6:06, 4900 ascent, 17.3 ave)

Ride with Rob, Erin, Ann, Andy on the multiple sclerosis ride with George Hincappie. Didnt ride with George but got his autograph on my Guinness jersey after. Ride easy to moderate with 5 X 20 min surges, 1 each hour starting after first hour. Surges varied depending on terrain, but I worked hard. Rode the entire ride in my 54 big ring, including all hills.
Surge
1 = HR ave 123/max 151/ave speed 17.9/ascent 1180 (hagg lake loop)
2 = HR ave 120/148/21.3/320 ascent
3 = HR ave 123/149/21.5/260 ascent
4 = HR ave 130/146/14.7/800 ascent
5 = HR ave 133/151/22.1/200 ascent, headwind
Zone Summary:
1 = 67% (4:10) (HR 70-115)
2 = 17% (1:03) (HR 116-127)
3 = 8% (30') (HR 128-135)
4 = 5% (18') (HR 136-144)
5a/b= 3% (6') (HRa 145-148, b 149-152, c 153-170, anaerobic)

*Last 2 repeats were tough. Both Quads a little sore. Right Hamstring sore this morning when waking, but no worse after the ride. Just tight

Diet:
Breakfast: Cliff protein bar and med. coffee/cream on way to bike ride
Ride: 3 X 27 oz nutrition bottles, 30g maltodextrin in 5.5 oz (5 doses in each bottle). 2 scoops sodium solution into each water bottle. Additonal 3 bottles of water during ride (27 oz)
Total for ride, 162 oz
Recovery drink after, 100g malto + 30 g protein + 10g glutamine
Dinner: After ride, Plate of pasta with marinara sauce and a few small meat balls. 24 oz lemonaid, small piece of cake.
Later at home, 6 oz kettle chips, low fat ice-cream bar, 1 beer. 16 oz carrot juice

Workout Summary: Bike 40 (2:26, 3500 ascent), Run 8 (64'), Swim 1700 (32')

Bike: 40 moderate, held around 18 mph until final 720 ft climb, which took a while. Calculated the final 1.2 mile climb up west slope of Mt Scott. Base of Johnson creek to the top ave grade 10.5% for 720 ft. Grade is deceiving, as the road flattens out for about a quater mile between the 2 major climbs. The final 1/2 mile is 13.1 % grade. Its an ass-kicker.
Zone Summary:
1 = 69% (1:40)
2 = 15% (22')
3 = 8% (12')
4 = 5% (8')
5a/b = 3% (4')
*Felt OK, a little tired still, but much better than wed. hill ride. My HR was much more responsive on the hills and with surging, but not back to par yet.
Recovery drink = 100g carb/30g prot,/10g glutamine
Took 1 hour to get ART massage and Acupuncture
Then Run and Swim
Run: 8 miles in 64' on Treadmill. Used incline to get HR zones. Goal was 2 miles zone 1, 2 in zone 2, 2 in zone 3, and 1 in zone 4, then 1 mile cd. Ran 0% first 2, 2.5% incline next 2, started at 5% to get into zone for next 2, then backed incline down to 4% and stayed in zone 3. For final mile, ran at 6% for 1 min to get into zone 4, then backed off to 4-4.5 for remainder of mile. Final mile at 0% took me down into low zone 2.
Zone Summary:
1 = 27% (18')
2 = 34% (22')
3 = 25% (16')
4 = 13% (8')
*This was nearly perfect for time in each zone. This is what builds aerobic capacity. Very difficult to do this on the road. TM allows very controlled conditions. I varied the incline back and forth to get into and stay in proper zone.
Swim: 1700
1000 wu, 500 pull and 500 free. First 500 in 7:40 and second in 7:35. Felt good in water, balanced. Then 300 of balance + stroke drills, 50 yd each.
Then swam a 200 hard, 2:36 (personal best). Hit 100 in 1:18, then did it again.
200 pull cd easy.



Diet:
Breakfast: 3 large pancakes with syrup, 16 oz skim milk.
Lunch: 4 doses of carbs on bike ride, 30g malto each in 5.5 oz.
Dinner: 8 oz Chicken breast with rice a roni, about 12 oz rice. 16 oz carrot juice
Evening: 2 beers before bed, 1/2 candy bar.

Workout Summary: Swim 3500 (64')/run 4 (30')
Swim: 500 pull wu and cd
20 X 100 First 10 on 30 sec. rest, second 10 on 25 sec. rest.
First 10 1:23 with a couple in 1:22
Second 10, first 5 in 1:22 and lst 5 in 1:21
Then took 1 min rest
500 free in 7:15 (pr)
*7:15 is the fastest I have completed a 500 to date.

Then TM run 4 miles at 7:30 pace. Right hamstring 1/5, felt it but only tightness at highter part.
My cardio is definately fit. My HR for the 4 miles maxed at 117 (10 beats below top of zone1, and averaged 110 for th erun...barely breathing)

Diet:
Breakfast: cliff protein bar, starbucks cinnamon roll with med. coffee.
late morning: caffeine free herbal tea
Lunch: Salad with mixed vegies and chix breast, low fat dressing. 2 oz bag kettle chips. 16 oz water, 12 oz diet shasta.
Dinner: 1 suchi roll and 2 unagi sashimi, miso soup and a few soy beans. 2 beers

Workout Summary: am swim 2100 (36')/pm bike hills 25 miles (1:57, 2800 ft ascent)

6:30 am: Swim 2100
500 pull wu and cd in 7:55 each
5 X 100/25 all in 1:22-24, 1 in 1:27
3 X 200/35 3:00, 2:58, 2:54

6 pm: Bike 25 miles on hills, 1:57 and 2800 ft ascent.
Legs sluggish and minimal power. Couldnt generate a HR tonight so I took in easy in the cadence and kept it in a bigger gear on some hills for some muscular endurance.
*Final 4 miles, climbed just over 1000 ft.
HR Summary:
Zone 1 = 72% (1:24)
Zone 2 = 6% (7')
Zone 3 = 3% (3.5')
Zone 0 = 19% (22.5')(HR below 70)

**Found a new road up Mt Scott from NW side, calculated the final 0.5 mile grade to the top at 13.1%, 300 ft ascent. This road picks up off the top of Johnson Creek 1/2 way up mt scott. Johnson creek is 14% Grade for .5 mile, so these two as a single final climb will be sweet.
Legs tired? Likely because I ran 18 miles in past 2 days with a hard 60 min spin between, and last 2 weeks I have only run 19 miles.

Diet:
Breakfast: 2 cups of whole grain hot cereal w/ raisens and bwn sugar. 16 oz herbal caffeine free tea.
Lunch: Thai wheat noodles again with grilled chix and broccoli, light oil. Cabbage salad, 16 0z carrot juice.
Afternoon: non-fat carmel latte
Dinner: Recovery drink after ride = 80g malto + 25g protein + 10g glutamine. Chicken Stir fry for dinner about 30 min later.

Rob Williams top 10 "no no's" preceeding the Vineman 1/2 IM July 30.2006

10. It is strongly recommended to ride for more than 15 minutes total in aero position for the entire 4 weeks prior to the race

9. Do not gain 5 – 10 lbs in the two weeks prior to the race on Australian meat pies and pub food, it’s no fun carrying them up the unexpected roller coaster they called a run course
!
8. There are better methods of acclimatizing for the California heat wave than spending 3 weeks in the Australian winter

7. Failure to wallow in sun block for two days prior to a long California race automatically results in second degree burns by two hours post-race

6. Running 6 miles as a long run three times in the 18 months prior to a half iron-man does not make for a good run time, and surprisingly enough seems to result in immobilizing post-race soreness.

5. Do not casually note a sidewall tire defect and change the tube 3 times in 20 minutes before deciding that it might just be a problem

4. Do not liber! ally sample the Wine Country’s finest wares the night before the race as we can guarantee you will regret it strongly when you are riding by the same winery on race day

3. Do not park 2 miles from the transition area and lug your entire race equipment collection in a shoulder carry bag without expecting a mutiny from the shoulder region during the swim leg

2. Do not stay up until midnight showing friends travel pictures the night before the race

1. Do not take jet lag lightly. 36 hours of travel time combined with a change in time zone from midnight to midday 3 days prior to the race results in a feeling that suggests you might have a slight longer race in addition to the loss of all pre-race enthusiasm.

Workout Summary: am spin 50 min (16 miles)

6:30 am, spin: 12 min wu, then 6 X 2' with 1' rest spinervals. First 2 at 270W, next 2 at 300 and final 2 at 320. Then 6 X 1' with 1' rest. First 30 sec used to "ramp up" to around 380W then hold 450-70W for 30 sec. This session was short but not easy. Legs on fire, exteme sweat, slobber, ect. 7 min cd to total 50'
HR Summary for spinervals:
Zone 1= 67% (34')
Zone 2= 17% (8')
Zone 3= 10% (5')
Zone 4= 4% (2')
Zone 5= 2% (1')
First set: 2' spinervals, max was 5 an 6 at 117 ave/135mx HR and 90 at end of 1 min rest.
Second set: 1' , max was again final 2 at 136 ave/148 mx HR and 120 and end of 1 min rest.

6pm: 9 miles, 73', 1160 ascent: Ann, Andy, Erin, Rob showed. All hurting after this one.
Long easy wu for about 30 min
Then 6 X 2 min uphill repeats. First 4 up hamilton off terwilliger, 125 ft ascent each
Final 2 up variant road to top of hill. 130 ft but much steeper grade for middle third, around 16%. Equal distance rest back down hill, ave around 2:30 rest for each.
HR Summary for intervals 1-6
1 = 2:05 HR ave 127/mx 142/end of rest 94
2 = 2:07 132/149/102
3 = 1:58 136/153/101
4 = 1:58 138/157/101
5 = 2:01 136/157/101
6 = 1:44 141/160/99 (This has got to be near my max, purposely sprinted up the steep grade in the middle of the repeat, then tried to hang on final 40 seconds to top. Extreme air hunger and rarely do I have to stop bent over near vomitting when finished with a repeat.


Diet:
Breakfast: Recovery drink after morning spin. 100g carbo+25g protein+10g glutamine. 27 oz water during spin. Med coffee/cream mid morning.
Lunch: 12 oz of thai wheat noodles with grilled chicken and broccoli, light oil. Hot! small Thai cabbage salad and 16 oz carrot juice.
Afternoon: non-fat green tea latte and cliff protein bar. 27 oz water prior to run.
Dinner: Revovery drink: 100 g maltodextrin + 25g protein + 10 g glutamine after hill run. 1 hour later, chicken cordon blue (13 g fat, 25 g protein) with big serving of rice a roni, 16 oz carrot/peach juice mix.