Now Playing Tracks

Training Week 4/23 - 4/29

Training Week

Monday 4/23: Easy 7.5 mile run

Tuesday 4/24: 19 mile steady bike

Wednesday 4/25: 20 mile bike w/ interval step ups (IM pace)

Thursday 4/26: Easy 5 mile run

Friday 4/27: Easy 5 mile run

Saturday 4/28: Easy 5 mile run

Sunday 4/29: AM-9 mile run in epic wind and rain storm. Tried to push marathon effort for 18, but the wind/weather was having its way with me. Tweaked my Achilles tendon. PM-6 mile run easy easy.

Totals:

Bike: 39 miles

Run: 37.5 miles

Not a bad training week (from a running standpoint) but I should have got on the bike 2 or 3 more times. The weekend’s bad weather kept me from my long ride, so that didn’t help either. No ‘speed work’ so to speak, but the Sunday effort gave me some confidence, even though I had to cut everything short.

Training Week: 16-22 April

Check out Desiree Davila getting ready for the Olympic Marathon in London. I wouldn’t want her anywhere near me going into the last 10km.

Monday 4/16: Easy 13 mile spin on the bike, shaking out junk from the legs

Tuesday 4/17: Off—lots of time in the car and in the airport

Wednesday 4/18: Easy, easy, easy 7 mile run. This was the slowest run I’ve done in weeks.

Thursday 4/19: AM- Easy 4 mile run with Kim; PM- 8 mile run with 4 mile tempo (23:00)

Friday 4/20:

Off- weird day Saturday 4/21: 54 mile bike with 6x 10min big gear sub-lactic intervals. Sunday 4/22: Token 3mi (watched London Marathon from 23 mile mark)

Training Week 9-15 April

Monday 4/9: Easy 6mi

Tuesday 4/10: AM-Easy 4mi; PM-5mi as 1 mi w/up, then 5x 1km (200m recovery)—3:18, 3:18, 3:18, 3:17, 3:17

Wednesday 4/11: Off—crazy day at work

Thursday 4/12: 7.5 mi as 1.5 mi w/up, then 4x 1 mi (400m recovery)—5:02 (slight downhill), 5:14, 5:19 (tied up), 5:15 (better)

Friday 4/13: 7.5mi easy (bonked majorly at half way, recovered after 1 mi)

Saturday 4/14: 52 mi bike as 30 min w/up, 10x 3min on/off max effort, aerobic ride rest of the way. Really hurting for food after 35 miles. I gotta do better with fueling. Two bonks in two days is my fault.

Sunday 4/15: 18 mi long run. Felt pretty good and did better with fueling. Middle 45 minutes (6.5 mi) @ around 6:40 through some hills.

Totals

S: 0yds B:52 mi R: 48 mi

Overall, missed some bike sessions and never adequately planned for swim sessions. Gotta do better on fueling. Interval sessions took more out of me than expected.

Training motivator for the week:

Race Results in 2012

(January) Cambridgeshire XC Champs (10.8km XC): 26th overall in 39:33—1 minute faster than last year, but 10 places further back

(March) BRJ Frostbite (5 mi road): 16th overall in 28:09—Not a great performance, faded pretty badly. Wanted to challenge for the lead early; first mile was 5:10 and comfortable, legs just never came good. I felt like I was ready for a 26:XX.

(March) Cambridge Park Run (5km XC): 4th overall in 17:18—I’m almost embarrassed about this one. The race started out promising enough, first 1km in 3:15, moved to the lead and strung the race out a bit. 3km in 10:09, then the wheels came off. Got passed quickly; everyone in front of me challenged for sub-17. 3:43 last km.

Bourne Frostbite (5mi XC) and Stamford 30km were cancelled, so I missed out on some racing opportunities. The weekend the 30km was cancelled, I marked out a 10mi stretch of road and ran a moderate, but not crazy tempo in 59:15. That’s about the same “level” performance as the BRJ Frostbite. I could do that easy in a workout, but not on the race day. Just gotta do more!

My Strength is my Strength

Despite a solid winter and fall of training, racing has been rather poor so far this year. In fact, I haven’t really had a good race since the St. Neots Half Marathon back in November.

I don’t think there is anything more frustrating to an endurance athlete than continued mediocrity. You train day-in, day-out, and believe that you are improving. We (and I) certainly believe it based on some mix of subjective and objective measures in our training, but we try our damn-est to confirm it by the stark, honest performance of a race. In the cases where our fitness is confirmed, it’s like that school-yard feeling when you realize that the pretty girl actually likes you. However, it’s equally crushing when that girl rejects you, and incredibly disheartening to find that several hundred hours of anonymous hard work in the dead of winter have not progressed your fitness, but have, in fact, maybe allowed it to regress.

I know my training is somewhat incomplete, but being perfectly frank, it’s always going to be somewhat incomplete. For the luxurious few who do this for a living, they have some choice in the matter, but most of us just try to cram the workouts in around the fringes. I am no exception. Acknowledging these gaps, my training was consistent, progressive, and ahead of where I was in the fall. My races have been sub-par, frustrating, and leave me in a funk for days.

I’m reticent to turn back to the drawing board, as I’m not entirely sure if I was done drawing my last piece of work. I know I’ve got decent fitness in me, somehow I’m struggling to articulate it in some meaningful manner. But, I’ve been around long enough to recognize I need some stark assessments of my training, and I’ve learned that my strength is generally my strength—meaning I swim, ride, and run best when I’m carrying a heavy dose of longer, steady state intervals and aerobic overload. So that’s where I’m headed again.

Training, Brett Sutton, and how to beat Alistair Brownlee

After Ironman 70.3 Ireland, I was posed the question by another racer.

“Do you really think you have a realistic shot of going pro? My times are only a handful of minutes off yours and I am about as far away from pro as imaginable”.

It got me thinking. Not about whether or not I could go pro—my simple answer is, “yes”. But about why and how I could do it. I believe it’s a good thing, maybe once a season, to try and step back and evaluate the sum of your efforts. I try not to do it too often, because if you constantly subject yourself to cross-examination and self-doubt, frankly you just destroy your confidence and panache.

In the weeks after the race, I watched Alistair Brownlee put on (yet another) dominating performance to win the Grand Final and WCS World Title in Beijing. His times, splits, and win were jaw dropping, but mostly, I was impressed with the way he raced. Brownlee doesn’t just “win” races, he just takes the race by the scruff of the neck and challenges anyone in the world to go with him. He intimidates, dominates, and consequently, wins. Everyone else who watched that race probably thought

“How can he possibly do that?”

I thought, “I bet Alistair Brownlee was a 2:10 Olympic guy at one point”.

We only see the finished product. We only see the guys once they’re on TV. We forget that everyone has to start somewhere and no one is invincible. Until the rest of the ITU recognizes that and stops deferring to the brothers Brownlee, they’re not going to loose. You’ve just got to believe.

Which brings me to Brett Sutton. Short of coaching Chrissie Wellington, I didn’t know much about Sutton, and frankly I kind of thought of him as the crazy uncle in triathlon. I mean, yes, he had coached Chrissie Wellington to success, but being frank, at times it seems like a dog could coach Chrissie to another world title. The guys at Ironman Talk interviewed him over a series of two shows, talking about coaching philosophy, training plans, and quite honestly, just letting the man talk for the better part of an hour. I didn’t expect it at all, but it was awesome. The man has so much insight into the sport and success stretching across three decades—it’s unbelievable. I’ve probably listened to the interview about two dozen times now, and each time, I pick up another gem of information from him. I don’t want to say it’s revolutionized my training, because that would be inaccurate, but it certainly has changed the way I structure things, and I’m stronger for it.

It sounds odd to say, but I am quite confident I am in the best shape of my life. Were I to line up in a race, I would kick the ass of every previous version of me going back in history, whether it be college, high school, or even earlier this summer. I don’t use a power meter or a heart rate monitor, nor do I believe in pointing to one or two workouts as indicators of fitness, but as a collective, I am so much stronger than I was.

I am confident next season will be better than this one. And I am equally confident the season following will be better still.

Travis Manion 9/11 5k and Swineshead 10 Mile: On a Tear

I guess I’m on a bit of a tear of late. I know I owe you all a race report on 70.3 Galway, but that will have to wait at least a little longer. The short version is that I finished 72nd out of 2000 racers, which I’m quite pleased with. The longer part is all about how I actually had only my ‘B’ or ‘C’ game that day and I still had (arguably) my best triathlon performance to date. So I knew I was in pretty good shape.

Instead, I’ll try to regal you with two quick race reports from the weekend after: the Travis Manion 9/11 Memorial Run and the Swineshead 10 Mile.

The Travis Manion run was of special importance to me. Travis was a company-mate of mine at the Naval Academy and I was shocked and saddened when I heard he was killed in Iraq. His roommate (and another company-mate), Brendan Looney, gave the eulogy, and spoke of Travis as a brother. Brendan, a SEAL, was subsequently killed in Afghanistan, and he and Travis were buried side by side in Arlington. Here’s the CBS video on the whole thing: http://www.youtube.com/watch?v=moRHtRMRN64

Read More

To Tumblr, Love Pixel Union