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Monday, November 21, 2011

Nov 14-20

Feeling a little under the weather today. I came down with a sore throat last night which somehow as robbed me of nearly all my energy. I stayed home today, working from the home office and front and back porches. That I love ... the run at lunch, not so much. But that's for next week's blog. I'm supposed to be summarizing last week.

The goal after last week was to start adding on some volume while keeping the intensity pretty high. Goal achieved!

Run: 1hr 23 min with 20 x 30 second strides on 30 second jog.

Bike: 1hr steady
Swim: 40 min with my favorite main set (400, 4 x 100 desc, 300, 3 x 100 desc, 200, 2 x 100 desc, 100, 2 x 50 desc).
Run: 30 min hills

Bike: 1 hr w/8 x 4min intervals:
Run: 55 min w/8 x 400m intervals:

Run: 30 min recovery

Bike: 1 hr w/ 6 x 5-7 min intervals:
Run: 1 hr 16min easy but with the usual 2 mile time trial. Both J-Flo and I made big strides (pun intended) over last week. I shaved like 25 seconds off. My splits were 5:40 and then 5:46 for a total time of 11:26. No negative split tho (J-Flo was 6:01/6:00):
Swim: 30 min technique focus.

Bike: Usual CX dirt/asphalt mix ride. Rode pretty hard:

Bike: 30 min easy spin

Summary: Swim: 1 hr 10 min, Bike: 4.5 hrs, Run: 4.5 hrs, Total: 10 hrs 10 min

This week is Thanksgiving so we'll just have to wait and see if I can continue building volume back up.

Saturday was also a big play day for me and the girls. My son was spending the night with grandparents and Jennifer was at her dance practice. So first I took them to a birthday party at the skating rink / indoor putt-putt place (which was FUN) and then we came home and found some new toys had been delivered. Of course we played on them all afternoon - which was even funner! :p

Monday, November 14, 2011

Nov 7th - 13th

This week was a pretty light with the need ease myself back into training following last Saturday’s half marathon. The last thing I want to do is push too hard and sideline myself while I’m just getting started! I think the biggest hindrance to performance right now is my weight. I’m a good 10 lbs over my prime race weight of 150 lbs. I need to get more disciplined with my diet (layoff the snickers) to kick start shedding some pounds.

Bike: 1hr w/ 5 x 7min @ +-92% FTP Intervals:
Run: 50 min w/ 8 x 30 sec strides:

Run: 35 min recovery

Bike: 1 hr w/ 3 x 12 min intervals at 90-92% FTP:
Run: 10k trail run on my trails

Swim: 30 min
Run: 35 min recovery

Bike: 1hr progressive ride building to 125% FTP (358 watts)
Swim: 30 min
Run: 1hr 10 min w/ 2 mile TT: I was a few seconds faster than 2 weeks ago with a 5:52 first mile and 5:57 second mile for an 11:51 for a modest improvement. J-Flo had a great improvement from 2 weeks ago by dropping 10 seconds for a 12:20 (6:04, 6:16).

Bike: CX ride in the countryside! Once again the Garmin failed me (my own fault) by running out of juice 1.5 miles before the end of the ride:

Here are some pictures from the ride …

A sea of cotton. It’s time to pull it in; many of the fields have already been harvested.

One of the fastest stretches of dirt in Lexington County

Heading out

Sunday: Off! I could’ve ridden a hard 90 min trainer session (which was my plan) but I opted for a 90 min ride on the John Deere instead :)

So it was another low volume week with plenty of rest coming off a race, but still had some good quality sessions.

Swim: 1hr; Bike: 4 hrs; Run: 4 hrs; Total: 9hrs. Hopefully building back in some volume this week and keeping the intensity high.

Today (Monday) is our 13th wedding anniversary! Counting the 3 years of shacking up, that’s 16 years together! Wow, how we changed since those early days. Many adventures lay ahead to experience together with the love of my life! For her gift she got horse riding lessons at the stable across the road from the house (Poole Training Center: The thing is that she has to keep it secret from our youngest, Hannah. She’s already jealous because her sister Abby takes lesson and if she finds out Mom is also riding, we might just have a full blown 5 yr old meltdown on our hands!

For our anniversary date night we ended up at Home Depot after dinner since Tractor Supply was closed. What have we become??

In other news Caleb was selected along with 3 other students to read a letter to veterans on Veteran’s Day at his school. When I read his letter it literally brought tears to my eyes. I’m having trouble uploading the YouTube video from my phone so I’ll have to settle for this picture. Can’t you sense the excitement??

The girls have gotten really good at flying their kites:

Sunday, November 6, 2011

Oct 31 - Nov 6 Rock N Roll Savannah

The focus this week has been getting in some good all-around tri training before heading back home to Savannah for a visit with the family and to run Rock and Roll ½ marathon as part of the Lowcounty Down's Syndrome Society team. This year we had 21 runners and next year we hope to have 100! If you want to help support LDSS financially, please donate here:

The Garmin has been a real challenge this week so I'm missing data for some of the training sessions the Tuesday big gear ride which had to have had an average cadence in the range of 50-60 RPM!!

With the impending 1/2 marathon on the weekend, the volume was a little low this week ...


Bike: 1hr, intervals

Run: 8 x 200m with Ole Tender Nip along with some easy running


Swim: 30 minutes with the highlight being 50 meter repeats holding best average. Let me just say that I have a looooong way to go to back to where I need to be in the water!

Bike: 90 min ride smashfest with J-Flo and Scott in the Northwest (Peak loop). This was a BRO (big ring only) ride with the bro’s with me doing my best to ride them off my wheel and drop them on climbs while mashing the biggest gear possible. I was able to manage most of the route in 53 x 11 gear, which utterly shredded my quads. I had doubts about my ability to make it up the Mike Stuck climb in my big ring, but in the end I pulled it off (with the help of my 28 rear cog). The Garmin crapped out so no data for this one unfortunately. I'm thinking cadence would have been in the 50-60 range.

Run: 1hr, hill repeats on Carl loop

Swim: 30 min longer intervals
Run: 30 min easy with hills

Bike: 30 min easy spin
Travel day!

Run: Rock N Roll Savannah 1/2 Marathon, 1:25:00. I'll have to say that this race was a lot of fun! Running down Liberty Street with crowd's lining the course screaming and then hanging with friends and family in Forsyth Park afterwards was just awesome!

Mini race report:For some crazy reason I started in the 2nd corral instead of the 1st one where I was assigned. This made the first 2 miles a little slow as I navigated through the crowd. Also interesting to note is that my Garmin measured the distance at 13.2 instead of 13.1. I believe this is because I was unable to run tangents through most of the corners because of number of runners on the course. Evidently there were 14,000 running the 1/2 and another 5,000 running the full. I ended up 50th overal, 8th in M35-39. I had the time I expected but obviously would have like to have gone faster! You can't rush fitness though. It is one it's way though and patience is the key (and losing a few lbs). With any luck I'll be able to run this time off the bike at the Charleston 1/2 ironman in April. We shall see ...

finish line before it got really crowded

Me, my son and sis after the race

Post race in the park

Race spectating really wears the kids out!

cousins Ethan and Abby playing


Bike: 1hr. Easy cruise from parents house down to River Street where I was able to ride some cobbles and then back home with a short detour through Ardsley Park to ride by some old stomping grounds. Here are some pictures from the ride:

Riding through town

Trump Square

Broughton Street


River Street

Along the water

more cobbles

one of many squares

Totals: Bike: 4 hrs; Swim: 1hr; Run: 4 hrs = 9 hrs.

Tuesday, November 1, 2011

Something Different

Tink basking in the sunlight on the front porch.

I’m going to try something new with the old bloggy, not just use it for race reports. At some point in the whirlwind of the summer of 2011 I stopped logging my training online, which has left me with a lack of hindsight. We all know hindsight is 20/20 ... so you either have a perfect picture or no picture at all. Right now I have nothing, which is not that big of deal since I did next to nothing as far as training is concerned during that time. Up until this summer I had systematically logged every workout since 2007. A bit OCD? Yes. But that’s me … all or nothing!

My logging tool was, which seemed appropriate since in 2007 I was a beginner triathlete. I appreciate this tool as it offers many fine features at a price that can’t be beaten (free). There is also a social aspect to the website that I rarely leveraged, but which seems popular for those seeking answers to common questions and those looking to provide answers to common questions :p So instead of logging each training session online, I’m going to use this blog to summarize the week’s work and share the data from a few key sessions each week. For in-depth analysis I’ll use my own tools. But the weekly discipline of summarizing the training will also give me a chance to document some highlights of family life for posterity. Now all that’s left to do is to do it ... week in, week out, just like the training!


This week is really the second consistently solid week of all-around triathlon training in many months. It’s been like sitting in a really hot bathtub. At first it stings really bad but as you ease in deeper it gets more tolerable … until the water gets to that one spot … ouch that burns!!

Last week I swung the old leg back over the bike again and did an FTP test. It came back as 273. After spending some time getting my bottomside reacclimated to riding my time trial bike, I tested again this week and came back with 288, which puts me just above the magical 4 watts/kg level ... woohoo! Wait, why is 4 watts per kg important again???. I think more than any fitness gain, the hike in FTP shows the resiliency of hard earned fitness. It may drift away when you take a break, but it comes back much faster than it took to get there in the first place! Raising the FTP is bittersweet though … sure it gives you a confidence boost, ensures the training you are doing is making you stronger, gets you daydreaming of being able to go X for your bike split in your next race, yada yada yada, but it also means that your bike workouts are about to get that much harder!!

Swimming is coming back the slowest. I'm only swimming short sessions twice a week and keeping the intensity really high. I hope my times start coming back down soon or I may have to reconsider this minimal volume / maximum intensity approach.


Run: 50 min with J-Flo, I mean "Ole Tender Nip", including 6 x 0:30 strides (+- 5min/mile pace):
Bike: 1 Hour Ride. FTP Test which reset my FTP from 273 to 288:

Bike: 30 min spin for recovery
Swim: 30 min: short intervals
Run: moderate with hills:

Bike: 1 hr. Ironman pace (IF: .77):
Run: include 4 x .5 mile at 5:40/mile pace on .5 mile easy: + a cool down run with my wife to measure her run loop. Jennifer rode her bike with me during the warm up and intervals and filmed this little video on one of the intervals. If you've never seen my crazy left foot, here it is:

Bike: Hour of Power ... ouch:
Swim: 30 min short intervals
Run: 30 min recovery

Run: 1hr 10min with the Flowmaster (I mean "Ole Tender Nip"). Easy run 9.3 mile run. Well, except for the 2 mile time trial part in the middle and the huge hill at the end. I negative split theTT with a 5:58 1st mile and 5:55 2nd mile for a total time of 11:53. I'll be looking for 11 even before the season begins!

Bike: Dirt/Road mix ride on CX bike: Fun ride on a beautiful but windy day. I put some short videos from the ride on FaceBook and some pictures below

Bike: 1hr30min on the trainer. Easy ride of varying efforts, annoyingly easy at times. NP 200w, avg HR 123. I would never ride this easy on my own, but I followed the program and did it.
Run: quick transition run off the bike

Totals: Bike: 6.5 hrs + Run: 4.5 hrs + Swim: 1hr = 12 hrs. Nothing impressive but glad to have a solid week of work under my belt.

Until next week ...

Some pictures from bike ride Saturday:

Fall Colors are here:

It's that time of year: