June '14 Training Summary

Last full month before Vineman 70.3...

Swimming

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).

Cycling

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.

Running

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)

May '14 Training Summary

Back to some consistency....

Swimming

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.

Cycling

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.

Running

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)

April Training Summary

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

Swimming

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. 

Cycling

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)

Running

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)

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. 

Swimming

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. 

Cycling

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. 

Running

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. 

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: 

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 good....until....bike 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. 

Other: 

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:  

New Gear in April!

AWWWW YEAHHHHH!

"Jealous much?" (you are rad if you know what this quote is from)

I am SOO looking forward to putting all my new gear to use.  So, first was a huge swag box of gear from Wattie Ink headquarters. Tons of stuff from K-Swiss, Fuel Belt, Xendurance, Challenge Tires and Wattie Ink.

So far, I've had three runs in my K-Swiss Blade Max Glides, and they're great.  My plan is to use them for longer races like Wildflower and Ironman Arizona this year, and use my K-ruuz for shorter distance stuff.  In between, I'll use my assortment of other running shoes for training.  Yes, I'm kind of a hoarder when it comes to running shoes. What can I say? I like running shoes.

I just started taking the Xendurance tablets, and I should have just enough to get me through Wildflower.  I'll keep you posted with my results and feedback as I train and race more with this highly respected endurance supplement.

I'll be putting my new Triathlon Challenge tires on this week.  The new ride (see below) just arrived, so it's time to put some new shoes on the bike too.  I went with 'open tubulars' (clinchers), mostly because it is what I am comfortable with.  Maybe as I get  better educated about tubulars, I'll give them a try.  There seems to be a bit of a learning curve there, but many pros and Wattie Ink Elite Team members use them. So, I always know if I have questions, I can just "Ask a Wattie."

My crappy Blackberry picture doesn't do it justice.

Next up, the bike....  The second big box to come in the brown truck was the Kestrel 4000 Pro SL.  This year, I am fortunate enough to be part of Team Kestrel, who also happens to be a sponsor of the Wattie Ink Elite Team, one big happy triathlon family.  Wow, is the bike gorgeous.   I'm looking forward to seeing how it does in the coming weeks, especially at Wildflower.  Like a kid on Christmas, I couldn't wait to go out and play with my new toy.  I started the assembly, but took it to a local bike shop, Rock N Road Cyclery, to take care of all the important stuff, like brakes and shifter cables. I did manage to put on my ISM Time Trial Seat.  Yes, I am technically challenged when it comes to bikes, something I need to work on.  More stuff for "Ask a Wattie," I guess.

I am looking forward to more hard work, fun, excitement, and whatever else this racing year has in store for me. Rock the W!

March Training Wrap-up

It seems like I finally got into a good training pattern.  My quantity and quality seem to be headed in the right direction.  Coming up next, I will be doing my second race of the year, the Big Rock Triathlon.  This is an Olympic distance race, not too far from home.  And of course, after that, Wildflower.  Anyway, here's the final tally:

Swimming: 27,500 yards (25,750 in February and 20,300 last March)
I'm still swimming 3-4 days per week, making sure I'm getting in at least 2,000 yards each workout.  I'm trying to make it to the pool a minimum of 4 times each week, but it's been tough with the schedule.  Also, I'm way overdue for an open water swim.  I think I'll try to get at least one done before my next race.

Cycling: 298.76 miles (179.83 miles in February and 263.6 last March)

More 'saddle time' in March. Does this count as cross-training?

I'm still mixing my bike time between road and mounting bike, so the mileage is a little low. With Wildflower not too far away, I'm trying to make sure all my rides are 2 hours or more, and I'm getting in plenty of hills.  I started using an ISM Saddle for the first time this month.  Seriously, why didn't I get one of these sooner?  Sometime soon, I need to get one for my mountain bike too.

Running: 52.6 miles (31.9 miles miles in February and 60.6 last March)
I added one day of running per week, and so far, so good.  I'm still easing up on the miles I run, and I didn't go above 6 miles in a single run.  By the end of April, I'll push that to 8 or 9, and hopefully head into Wildflower with enough fitness to push me through that tough run course.

Cross-Training: 3:50 (2:22 in February and 3:40 last March)
I did a couple P90X workouts for the first time this month.  Twice, I did the plyometrics video.  This should help my running and leg strength.  I'll try to fit this workout in whenever time permits.  The balance of this time  was spent on the elliptical at my running cadence, but also some time with the rowing machine.

Weight Training: 2:10 (2:08 in February and 1:30 last March)
This time is split 50/50 between legs and everything else. As usual, I'm focusing more time on leg exercises to help keep my runner's knee from coming back this year.

Weight: 155
I'm trying not to focus on weight, and focus more on fitness.  My challenge with weight isn't an issue of training, but more of a diet problem.  My discipline comes and goes, and I need work harder on making more, better food choices.

February Training Wrap-up

Me at Final Fit. 

February was another light training month.  With my first Ironman race this year, I don't want to burn out too early.  I expect March to see a jump in all of these numbers, now that I'm about 8 weeks out from Wildflower.  For March, I'll also be able to compare where I was at last year in my preparation for my first 70.3 race. Anyway, here's the final tally:

Swimming: 25,750 yards (22,050 in January)
I'm still swimming 3-4 days per week, making sure I'm getting in at least 2,000 yards each workout.

Cycling: 179.83 miles (240.7 miles in January)
I've been mixing my bike time between road and mounting bike, so the mileage is a little low. Seeing this number is a reminder that I'm not on the bike enough.

Running: 31.9 miles (24.6 miles in January)
My miles are still pretty low, but I'm not having issues with my knee now, so I'd expect this to increase again heading into March.  During a weekend at Lake Arrowhead, I ran 3.5 miles on back to back days with no pain, which is very encouraging.  Much of the time I'd normally spend running, I've been on the elliptical. 

Cross-Training: 2:22 (4:30 in January)
I know February was a short month, but I can't explain why this number is low.  Mostly time spent on the elliptical at my running cadence, but also some time with the rowing machine and a little bit on the Versa Climber.

Weight Training: 2:08 (1:55 in January)
This time is split 50/50 between legs and everything else.  I'm focusing more time on leg exercises to help keep my runner's knee from coming back this year.

Weight: 157
Down 3 pounds from the end of January, so I'm headed in the right direction.  I'll probably settle in around 155, and down as low as 150 for Wildflower.

January Training Wrap-up

Trail run in Yucaipa

January was still a relatively light training month.  I'm slowly building up more volume, which means waking up earlier.  Yeah, that's been the tough part.  Anyway, here's the final tally:

Swimming: 22,050 (12.5 Miles)
I was pretty consistent with 3 days/week of swimming.  As usual, I started the month with an easy mile time trail, which was just over 30 minutes.  This was about 90 seconds faster than last month.  My biggest swim day was 1/22, when I swam 40 x 100s for my birthday.

Cycling: 240.7 miles
I've been mixing my bike time between road and mounting bike, so the mileage is a little low.  Going forward, I'm going to try to do better at tracking time also.

Running: 24.6 miles
My miles are still pretty low.  I don't want to go into 2012 with knee issues, so I'm taking it easy with running.  Much of the time I'd normally spend running, I've been on the elliptical. 

Cross-Training: 4:30
Mostly time spent on the elliptical at my running cadence, but also some time with the rowing machine and a little bit on the Versa Climber.

Weight Training: 1:55
This time is split 50/50 between legs and everything else.  I'm focusing more time on leg exercises to help keep my runner's knee from coming back this year.

Weight: 160
Down 3 pounds from the end of December, so I'm headed in the right direction.  I'll probably settle in around 155, and down as low as 150 for Wildflower.

December Training Wrap-Up

December was a light training month.  When I'm consistent with tracking my training, I use ActiveTrainer.com.  It's free service and it is relatively basic, but I use it just to keep a record of my training and I like the month view.  The volume is pretty low, and likely what I'll do in a week during my peak Ironman training this year. So, here's the final tally:

Swimming: 8.78 miles
I was pretty consistent with 3 days/week of swimming.  I started the month with a mile time trail, which was 32:27.  My swim time has been split about 50/50 between drills and laps (endurance and intervals).  I start most of my swims with a 200yd warm-up, which has been 3:25 to 3:35 on average.  On 12/30, I swam a 3:16 200yd warm-up to start and felt good.  It seems like my pace is slowly improving.


Cycling: 122.5 miles
I've been mixing my bike time between road and mounting bike, so the mileage is a little low.  Plus, I have intentionally been giving extra time to give my left knee to recover.  In December, I discovered Strava.com.  I eventually figured out how to load all of my Garmin data from 2011.  Strava is great for tracking your rides and runs and comparing your times to other people and your past rides.

Running: 17.75 miles
My miles have been cut way back.  I don't want to go into 2012 with knee issues, so I'm taking some time off from running.  I'm trying to keep the fitness up with other options, like the elliptical. 

Cross-Training: 3:00
Mostly time spent on the elliptical, but also some time with the rowing machine and a little bit on the Versa Climber.

Weight Training: 2:40
This time is split 50/50 between legs and everything else.

Weight: 163
I'm 10 lbs over my Wildflower weight from 4/30/11, but I'm still 27 lbs off my all-time high of 190.  It's time to get the diet back in order...

Onyx Summit Ride

Self portrait, while riding

The ride up to Onyx Summit is something I've been talking about doing for a while.  My brother-in-law lives in Redlands, so he and I finally made the plans and did it.

We parked at a local community park in Yucaipa.  From there, it was just a couple miles to Highway 38 and ultimately our trek up to Onyx Summit. We left early in the morning, and the goal was to ride into Big Bear City and meet our family there for lunch.  Since there was no real pressure to push it, we kept a comfortable pace the entire ride, stopping occasionally for small breaks.

Our first break was at Angelus Oaks.  If you're a mountain biker and haven't ridden the trails around Angelus Oaks, you're missing out on some great riding.  We couldn't have picked a better day to do this ride.  Other than a brief drizzle near Onyx Summit, it was sunny and in the low 70's the entire day.

Onyx Summit is at about 8,400 feet of elevation, and our ride was a total of 7,000 feet of climbing.  After stopping at the summit, the ride into Big Bear Lake and Big Bear City is pretty easy.  The downhill after the summit is fun.  It's not too steep to be dangerous, and that day there weren't too many cars on the road either.

We capped our ride off with some great Mexican food, and then headed down the hill in my SUV.

Here's the Garmin file to check out the route.

Big Bear/Onyx Summit Climb by jsteen00@yahoo.com at Garmin Connect - Details

David at the summit

Lots of space to ride