Wednesday, July 2, 2014

June Training Summary

Last full month before Vineman 70.3...

33,100 yards, 14 swims
A little more consistency, and about 2,000 more yards than last month.  This month, I started following some workouts posted on Slowtwitch, aka the "Tarpon Challenge."  The workouts have been good and I like the change of pace.  I was definitely getting into a rut.  It's a 10 week program, and I plan to stick to it with hopes of getting my Ironman Lake Tahoe swim under 70 minutes (vs. 78 minutes at IMAZ).

393 miles, 15 rides (6 on the trainer)
Back on the mountain bike a little more this month, with five rides in the dirt.  Somehow, I squeezed in two more rides than May, and my Saturdays have been consistent around four hours each.

Key ride: I jumped back into the local Over the Hump mountain bike race series.  They are every Tuesday night, but that is typically a tough night with family commitments.  These are relatively short rates, around 65-70 minutes, but they are very anaerobic.  My average heart rate for the Tuesday night race was 169, with a max of 185.  Admittedly, I don't push myself this hard in my regular training, so this is a great way to push me out of my comfort zone a bit.

107 miles, 18 runs
There it is, my biggest run month ever.  With my schedule, it has been hard to find the extra time to make this happen.  I'd love to get that up to 120 by August, but it'll be tough to do.  More slow miles, at an aerobic pace, and my average pace for the month was 8:24/mile.  This is a tad slower than last month, but that's ok, and it is probably due to a very hilly trail run this month.

Other Stuff
Elliptical: 0 minutes
Strength training: 2 hours, 10 minutes (4 workouts)

Sunday, June 1, 2014

May Training Summary

Back to some consistency....

31,200 yards, 14 swims
Some consistency back in my swimming, but still trying to find a way to get a little more volume in.  I was able to get about 9,000 yards in two one week periods, but at this level, I don't expect large gains in speed or swim fitness.

479 miles, 13 rides (5 on the trainer)
Mileage was up this month, partly because only two of my rides were on the mountain bike.   Total climbing for the month was almost 31,000.  For my trainer rides, I usually estimate anywhere between 500 and 1,000 feet of climbing, based on time and effort.

Key ride: I did an 80 mile loop of Orange County, early in the month.  My goal is to get at least four hour rides on each Saturday.  On this day, I rode 4:20 and climbed 3,773 feet.  I still need more climbing on my rides as it gets closer to September and Ironman Lake Tahoe.

95 miles, 15 runs
One of my biggest run months ever.   I've been trying to up my mileage, mostly with slower miles.  My average pace for the month was 8:23/mile.

Other Stuff
Elliptical: 40 minutes
Strength training: 3 hours, 15 minutes (5 workouts)

Thursday, May 1, 2014

April Training Summary

With vacation, a mountain bike race and a bit of burnout, April was an off month. 

17,500 yards, 10 swims
I was able to get in a couple open water swims in Turks and Caicos. Other than that, I ended up taking about two weeks off at the end of the month. It was a good mental break, but my first swim back was a mess. No more two week breaks for me. 

277 miles, 15 rides (6 on the trainer)
After getting back from vacation, I tried to cram in as much mountain biking as I could. Heading into the Whiskey 50, I really needed some time on the trails to get comfortable again. 

Key ride: I hit some local trails to make sure I could handle the climbing and time required for the Whiskey 50. I ended up climbing 6,500 feet in 36 miles, which ended up being about 4.5 hours. It was work, but I finished that ride confident that I'd be good at the Whiskey 50. (Race report to follow)

48 miles, 8 runs
A light month, but that sums up the month. 

Other Stuff
Elliptical: 55 minutes
Strength training: 45 minutes
Total training time: 37 hours (vs. 55 in March)

Monday, March 31, 2014

March Training Summary

Hopefully quick and to the point....

Total training time in March was 52 hours. All of this includes my totals from Oceanside Ironman 70.3, which was on 3/29.  Race recap to follow in separate blog entry. 

Yards: 37,600, 17 swims
Consistency is improving, and I got in 4 swims each week. This is probably the max number of days I could fit into my schedule, so the next step is to bump up the yardage on these days. 

Miles: 440
My current schedule and routine is keeping me at 3 rides per week, with 2 of the 3 being on the trainer in the garage. I dont think 3 days is going to be enough for Lake Tahoe training, but this is something I'll have to figure out soon. 

87 miles, 13 runs
I've been able to slowly increase mileage, while keeping the knee pain away. This last race is proof that I need more run endurance, so the plan is to up the mileage with more easy runs throughout the month. 

Other Stuff
Elliptical: 30 minutes. I usually only go to the elliptical if I think my knee isn't good to run. 
Strength Training: 2 hours, 3 workouts. So far, just this small amount of strength training seems to be helping with my Runners Knee, so I'll continue with at least once per week. 
Weight: I was able to drop a couple pounds this month prepping for Oceanside. On race morning, I was just under 148. In January, I was bouncing between 153 and 155. 

Saturday, March 29, 2014

Race Recap: Oceanside Ironman 70.3

a much improved finisher's medal this year
It's finally here, my first triathlon of the year. I enjoyed this race last year, and I was looking forward to seeing if another year of consistent training would pay off with improved race splits and moving a little further up in my age group.  Last year, my time was 5:10, which put me at 58th out of about 400 finishers in my age group.  My goals this year? Well, I'd like to finish in the top 10% of my age group in each race, and for this race, that would likely mean somewhere in the top 40, and right at 5 hours.

Heading into this race, my training was fairly consistent with a couple hiccups along the way: a rough mountain bike crash in January and the flu in February.  I did have a 1/2 marathon PR at the beginning of February, so I was optimistic that I could at least improve my run time.  Anyway, here goes....

Race morning breakfast: One can of Ensure, a Cookie Dough PowerBar, PowerBar Perform, and water (about 600 calories)

right before I ripped my wetsuit
Swim (35:31, 113th out of 403 finishers in my age group) "Cool, that didn't suck"
Overall, pretty uneventful.  Starting out in the 6th wave (of 23), there wasn't near as many people on the course to swim with, through, or around, like last year when I was in the very last wave.  Not that I'm a fast swimmer by any stretch of the imagination, but it did make the swim seem less hectic.  Like last year, the conditions were pretty good.  The water temperature was announced at 60.9, which is a little chilly, but after a couple hundred yards, it wasn't an issue.  This year, I did take the time to walk along the edge of the water prior to the race to get a feel for landmarks to use for sighting.  This definitely helped on the way back in, since the sun was coming up directly ahead of us.

My swim training has been fairly consistent, and I felt confident that I'd be able to match or better my performance from last year.  While my time was slower than last year, possibly because of the course was rumored to be a little long, I did improve from 132nd to 113th out of the water.  I looked, but I didn't see the race clock as I exited the water, so I didn't know my swim split until after the race.

Obligatory T1 bike pic. Love my ISM seat
T1 (3:55) "Ah, damn, that sucks"
I've still haven't had that one perfect T1, and this wasn't even close.  I was nearly a minute faster than last year, so some improvement is good.  At Oceanside, there's a long run from the boat ramp, to the far end of transition, then back to your bike.  As I was running and starting to pull my wetsuit (BlueSeventy Helix) down to my waist, I struggled to get the sleeves off over my hands, and in that process, I ripped a seam on the
arm...uggh!  I now have a nice 4" hole in my wetsuit.  Later, I spoke to the good folks at BlueSeventy, and they gave me a referral to an excellent wetsuit repair company in Santa Cruz.  Other than a few little nicks, this is the first time I've had anything go wrong with this suit in over two years.

Anyway, I had planned to use an LG bolero to use as arm sleeves.  I had never raced with it, but practiced putting it on several times...but...never on wet arms.  It took me about 4 seconds of struggling with it to realize I needed to scrap the thought of using it today.  Oh well.  Finally, packed up my gear into the transition bag, and I was off and running.

Bike (2:43, 44th out of 403 finishers in my age group) "6>23"
It made a huge difference being in the 6th wave versus the 23rd.  It was nice this year to not deal with as much traffic. I really thought I'd be able to go a bit faster this year, although I still did manage to take 4 minutes off of last year's time.  A couple weeks before Oceanside, I got a new rear cassette, switching from 11-25 to 11-28.  This did help on the steeper climbs, and eventually I'll switch out to a compact crankset before Ironman Lake Tahoe.

Heading into T2, I felt pretty good, but I could tell my legs were a little 'heavy.'  There wasn't much wind to speak of, so the last couple miles felt easier this year.  After the bike, I was 47th in my age group.

Bike Nutrition: Approximately 200 calories of Powerbar Gels (bento box) + 300 calories of a Powerbar Perform and Sustained Energy mix in a Speedfil A2/Z4 combo between the arms.

T2 (1:23) "They're not laughing with you, they're laughing at you."
Yes, I was 'that guy.'  I dropped my bike heading into T2.  I dismounted perfectly fine, but after taking a few steps and began running with my bike, it mysteriously decided to steer right into me.  I felt it coming so instead of falling over the top of my bike, I just let it go and dropped it.  I stopped, took a deep breath and chuckled a bit at my unfortunate timing of making such a silly mistake, at the spot on the race course that is almost as crowded as the finish line.  So yeah, everyone saw it, even Mike Reilly, the voice of Ironman.  "Don't worry Jake, nobody saw that."  Yes, Mike Reilly called me out, and since I had just crossed a timing mat, he could see my name on his monitor.  So, not only did I drop my bike, but I 'got' to hear my name come out of his mouth for the second time in my triathlon lifetime.

Oh well, off to drop off the bike and get my running shoes on.  Considering all that, I still managed to get in and out of T2 pretty quick.

Run (1:43, 46th out of 401 finishers in my age group) "And there's Jake from Anaheim"

Usually my first mile is my fastest, and this was the case again.  It's usually faster than I'd like, so I actually brought chapstick and a small packet of sunscreen to apply during the first mile, just to keep me in check.  The goal was to keep all my miles splits under 7:45, preferably closer to 7:30.  After the first couple miles, I could tell that 7:45-8:00 miles were going to be it for me today.  I was able to stay fairly consistent over the 13 miles, but just didn't have that extra bit of speed and strength I'd need to break 1:40 on the run (my goal).

The great part of this race was the huge amount of people I knew that were racing and spectating.  Between my friends at the OC Tri Club, and the Wattie Ink Team, and many others, there was always a friendly face on the course or on the sidelines.  Oh, and guess what, I got to hear Mike Reilly say my name again, yay me.  Yes, as I passed by the announcer booth around mideway through the run, I heard him call me out again.  Thanks Mike, remember that name, you'll see me again in Lake Tahoe.

Another bonus to starting in an earlier wave, I actually got to see some of the pros on the run course.  It's amazing to see these guys make sub 6-minute miles seems so effortless.  I did get to see the lead women as they ran in on the final two mile stretch.  Heather Wurtele was in the lead, and Heather Jackson, was a couple minutes behind her.  I stopped to yell at Heather Jackson as she passed going the other way, but I knew it'd be tough for her to catch up with so little time to do it.  Ultimately, she ended up second, and the winner, Heather Wurtele, had to set a new course record to beat her.

Back to my race...actually, not much more to say.  I tried to give any extra effort I had over the last mile in hopes that I might be able to pass anyone in my age group.  According to my splits, it seems I was able to outpace two guys in my age group.  I ended up crossing the finish line at exactly 5:08, a little more than two minutes faster than last year. 

Run Nutrition: Alternated water and Powerbar Perform at each aid station.  I also had two banana halves, plus a swig of cola at about mile seven.

Final (5:08, 44th of 401 in my age group)
Last year, I finished 58th in the same age group, so it feels good to know that I was able to improve a little this year.  I still have larger goals that I'd like to achieve, and I'm pleased to see that with each race I am making progress.

Next up, some dirt....the Whiskey 50, a 50 miles mountain bike race in Prescott, AZ.

I survived

Adam and I spotted Pete Jacobs and Sebastian Kienle hanging out after the race

Great shot of some OC Tri Club friends, a great husband/wife accomplishment

Friday, February 28, 2014

February Training Summary

Time to get back to my monthly training summaries. The goal is to be able to look back and see trends in my training and racing, and then hopefully learn from it. 

Total training time: 34.25 hours vs. 47.6 in January
Aside from February being a short month, I got the flu, which layed me out for a solid 5 days. 

Swimming: 24,000 yards, 12 swims, 8.3 hours
Aside from the flu time, I missed a few days in the pool when we went to LakeArrowhead  for the long weekend. 

Cycling: 288 miles, 18 hours
About half of my bike time in February was on my bike trainer in the garage.  I had some great rides while we were in Lake Arrowhead, which gave me a little taste of elevation too.  Again, my totals are a bit off, losing about a week, as compared to January. 

Running: 51 miles, 6.7 hours
I only managed 8 runs this month. I completed the Surf City Half Marathon in 1:35 at the beginning of the month.  My left knee still doesn't like when I run in back to back days, so I'll likely avoid that in the coming months. 

Other: strength training: 70 minutes. I need to bump this up and be more consistent with this if I'm going to minimize any running injuries this year. 

Looking ahead, Oceanside 70.3 is only 4 weeks away, so I only have a couple more weeks of 'heavy' training before I begin to taper prior to the race. 

Below are some pics from the family weekend in Lake Arrowhead: 

Friday, January 31, 2014

January Training Summary

Time to get back to my monthly training summaries. The goal is to be able to look back and see trends in my training and racing, and then hopefully learn from it. 

Total Training Time: 47.6 hours 
Overall it was a solid month of training.  Through the first half of the month, both consistency and volume were looking crash. I took a good spill on the mountain bike on 1/18. That week, I was able to do a couple easy spins on the trainer, all in aero because I couldn't put weight on my hands. Plus, lots of scrapes and scabs kept me out of the pool for a solid week. 

Swimming: 30,200yds, 14 swims, 9.75 hours
My schedule allows me enough time to squeeze in 2,000-2,500yds, 3-4 times per week. 

Cycling: 419 miles, 26.2 hours 
I got in two "long" rides at 50+ miles, and quite a few short rides, many of which were on the trainer. I don't hate the trainer as much as I used to, plus it's giving me a little extra time to see the family in the morning. 

Running: 56.8 miles, 12 runs, 7.7 hours
My longest run was only 7.2 miles, but I'm trying to be very conservative with my running. With Ironman Lake Tahoe this year, I don't need any running injuries. 

I added a few speed days, to try to increase my pace. On 1/31, I ran three miles at an average pace if 6:17. I split the miles up with 10 minutes on the bike trainer. 

Strength training: 140 minutes
Elliptical: 100 minutes

Overall, a solid month for me, and definitely something to build upon. 

Had a great ride this month with fellow WattieInk  teammate, Adam: