all the PBMC athletes are racing well...but here is a little self promo:-)
http://pressherald.mainetoday.com/story.php?id=128490&ac=PHspt
Train hard.
Tuesday, August 21, 2007
Thursday, August 02, 2007
Coach Jorge on the podium at MA State Tri
after coming back from a broken leg less than 2 months ago!!!
Tuesday, July 31, 2007
Friday, April 13, 2007
solid week...and more crap weather
I gotta admit, some place warm and sunny as a home base is sounding pretty good about now. I am so over the trainer, that I tried to get outside for most bike sessions this week...till Thursday when it snowed 5 more inches. Uggh.
Solid week otherwise :
16 K swim total, and my swimming is starting to come along at that!
another 40 mile run week with a 13 mile long(ish) run that was very comfortable
not sure on bike hours yet (still tomorrow) but it will be fine considering the weather.
Hope you met your goals (training and everything else!)
pbmcoaching.com
Solid week otherwise :
16 K swim total, and my swimming is starting to come along at that!
another 40 mile run week with a 13 mile long(ish) run that was very comfortable
not sure on bike hours yet (still tomorrow) but it will be fine considering the weather.
Hope you met your goals (training and everything else!)
pbmcoaching.com
Monday, April 09, 2007
end of winter, sunny training....back to winter
so it has been ages since I posted anything here, so here is a quick summary.
The ski season ended on a down note at the Rangeley Loppet. This was a target race for me, but on Thursday b4 the race I could feel a cold/bug coming on. I tried to race, but bailed after 1 lap. Then had a full on sinus infection for a week....GREAT.
I then hung up the boards and started to ride a bit in prep for the Tucson camp. I got 1-2 3 hour rides in then headed to Tucson for 7 days in the sun. It was a great camp and we got almost 500 miles in (plus I ran ~30 miles and swam a session). The last few days the weather was a little crummy so we had to cut back then.
Came back to Maine to more cold and winter like weather, in fact we got about a foot of snow at my house Thursday and had a snowy Easter. I have to admit...I am getting sick of the cold.
I am trying to ramp the training up a bit, but am fighting a little motivation issue right now (could be the weather?), but did get 20K swimming and 40+ miles of running in last week and hope to push the cycling back up this week...until the next snow fall they are predicting for Thursday!!!
Till then...train with joy.
KP
www.pbmcoaching.com
The ski season ended on a down note at the Rangeley Loppet. This was a target race for me, but on Thursday b4 the race I could feel a cold/bug coming on. I tried to race, but bailed after 1 lap. Then had a full on sinus infection for a week....GREAT.
I then hung up the boards and started to ride a bit in prep for the Tucson camp. I got 1-2 3 hour rides in then headed to Tucson for 7 days in the sun. It was a great camp and we got almost 500 miles in (plus I ran ~30 miles and swam a session). The last few days the weather was a little crummy so we had to cut back then.
Came back to Maine to more cold and winter like weather, in fact we got about a foot of snow at my house Thursday and had a snowy Easter. I have to admit...I am getting sick of the cold.
I am trying to ramp the training up a bit, but am fighting a little motivation issue right now (could be the weather?), but did get 20K swimming and 40+ miles of running in last week and hope to push the cycling back up this week...until the next snow fall they are predicting for Thursday!!!
Till then...train with joy.
KP
www.pbmcoaching.com
Friday, February 23, 2007
Winter Multisport
so it has been a long time without a post....
Quick summary :
Winter Tri nationals...not great, racing at 8800 feet is not easy from Maine.
Back to a more 3 sport focus but with some skiing as the snow is good. Racing Rangeley Loppet and then maybe Craftsbury Spring Fling. If the snow holds, I might do Spring Series 50K too.
If you are in Boston this weekend, check out the Winter Duathlon at Weston www.channelmultisport.com
Back into some swimming, lots of run frequency, and 3 bike sessions per week.
That covers it...train hard, rest harder.
pbmcoaching.com
Quick summary :
Winter Tri nationals...not great, racing at 8800 feet is not easy from Maine.
Back to a more 3 sport focus but with some skiing as the snow is good. Racing Rangeley Loppet and then maybe Craftsbury Spring Fling. If the snow holds, I might do Spring Series 50K too.
If you are in Boston this weekend, check out the Winter Duathlon at Weston www.channelmultisport.com
Back into some swimming, lots of run frequency, and 3 bike sessions per week.
That covers it...train hard, rest harder.
pbmcoaching.com
Monday, January 08, 2007
Training Updates
again for 2007, I will try to update this a bit more (best laid plans...).
This weekend was crazy warm in ME, but rained Sat till ~noon.
Sat AM: run 4 miles EASY...easy like 8:15 pace.
Sat PM: ride 90min with 2 x 12min @ 280w in all terrain. PE was high for the first, second felt much better.
Sun AM: run 11K in 49:00, mostly easy to easy/steady.
Sun midday: rollerski interval as: 4 x 4min @ "race pace" ~180beats for the last minute. Mostly V2 uphill.
this week is a bit of an unload week.
Mon: swim 1800 easy (my swimming is not good right now) then 15min of easy core/functional strength work.
This weekend was crazy warm in ME, but rained Sat till ~noon.
Sat AM: run 4 miles EASY...easy like 8:15 pace.
Sat PM: ride 90min with 2 x 12min @ 280w in all terrain. PE was high for the first, second felt much better.
Sun AM: run 11K in 49:00, mostly easy to easy/steady.
Sun midday: rollerski interval as: 4 x 4min @ "race pace" ~180beats for the last minute. Mostly V2 uphill.
this week is a bit of an unload week.
Mon: swim 1800 easy (my swimming is not good right now) then 15min of easy core/functional strength work.
Thursday, January 04, 2007
how to prepare for winter tri...without winter
or Maine the winter of 2006/2007.
So it looks like 1/14 will be my first day on snow (unless I get to N Boulder park on 1/13) so in lieu of actual specific training, I have my "KP's Snow less Winter" sets here in 45 degree Maine.
Done as :
4 x (6min on the treadmill at 6min pace, quick transition to 8min on the trainer at 40K TT watts ~285w, finish with 3min of double stretch cords) with 4min easy jog recovery.
As of now, even the rollerskiing is screwed as there is a lot of gravel and salt on the road.
So it looks like 1/14 will be my first day on snow (unless I get to N Boulder park on 1/13) so in lieu of actual specific training, I have my "KP's Snow less Winter" sets here in 45 degree Maine.
Done as :
4 x (6min on the treadmill at 6min pace, quick transition to 8min on the trainer at 40K TT watts ~285w, finish with 3min of double stretch cords) with 4min easy jog recovery.
As of now, even the rollerskiing is screwed as there is a lot of gravel and salt on the road.
Tuesday, December 19, 2006
sick again...
so for those of you following along you know that I had a tough winter of 2005/2006 with illness. Carter started day care and he brought home every bug that went around.
Well, it has started again. Another nasty cold. I started to feel it Sunday afternoon on my rollerski, by Monday AM....it was full on. Today, i have the whole array of symptoms; body ache, sore throat, head ache, nasal drip...uggh.
I have skipped training Mon and Tues, and hope to be back at it Wed. I guess I am glad there is no snow...so I am not missing skiing.
Stay healthy everybody!
www.pbmcoaching.com
Well, it has started again. Another nasty cold. I started to feel it Sunday afternoon on my rollerski, by Monday AM....it was full on. Today, i have the whole array of symptoms; body ache, sore throat, head ache, nasal drip...uggh.
I have skipped training Mon and Tues, and hope to be back at it Wed. I guess I am glad there is no snow...so I am not missing skiing.
Stay healthy everybody!
www.pbmcoaching.com
Monday, December 18, 2006
Cyclocross Nationals
Final cross race of the year.
On a great course in Roger WIlliams park in RI, super fun, twisty with some elevation gain too. Wide and fair with lots of passing (remember this)
I signed up late, and line up went off of when you signed up...I had #967, and they started at 800!! Doh, that is 17 rows of 12 guys in front of me.
At the gun, I darted to the outside and passed a few folks, then it was 45min of mayem as I tried to make some crazy passes, get to another group, recover for 30sec, then punch it again. I felt good, not great. My HR was 188BPM average for the 45min, so I was getting after it.
On the last lap, I caught a group with John M from Maine, and tried to attack on the gravel road before some tech sections near the finish. They latched on, and 3 of the 4 passed me in the sprint. I ended up 37th. I had to lay on the grass for 3-4 minutes just to stop from throwing up. It was hard.
Brandon got 4th, and Brian H 18th in the "small" 30-34 race of 81 guys, solid rides by each.
Now a bit of a recovery (prompted by the cold I got Sat) and final ramp to Winter Tri Nationals in Feb.
On a great course in Roger WIlliams park in RI, super fun, twisty with some elevation gain too. Wide and fair with lots of passing (remember this)
I signed up late, and line up went off of when you signed up...I had #967, and they started at 800!! Doh, that is 17 rows of 12 guys in front of me.
At the gun, I darted to the outside and passed a few folks, then it was 45min of mayem as I tried to make some crazy passes, get to another group, recover for 30sec, then punch it again. I felt good, not great. My HR was 188BPM average for the 45min, so I was getting after it.
On the last lap, I caught a group with John M from Maine, and tried to attack on the gravel road before some tech sections near the finish. They latched on, and 3 of the 4 passed me in the sprint. I ended up 37th. I had to lay on the grass for 3-4 minutes just to stop from throwing up. It was hard.
Brandon got 4th, and Brian H 18th in the "small" 30-34 race of 81 guys, solid rides by each.
Now a bit of a recovery (prompted by the cold I got Sat) and final ramp to Winter Tri Nationals in Feb.
Tuesday, November 28, 2006
Bay State Cross
had 4.75 gears today...but started 70 guys back.
19th overall, prolly 14-15th in the 35+ race.
Check the pic:
http://www.cyclingnews.com/cross.php?id=/photos/2006/nov06/baystate06/112506ecCROSS_STRLG_R2_B
19th overall, prolly 14-15th in the 35+ race.
Check the pic:
http://www.cyclingnews.com/cross.php?id=/photos/2006/nov06/baystate06/112506ecCROSS_STRLG_R2_B
Monday, November 20, 2006
cros : finding 5th gear
3rd in the Lowell CX race Sunday. A masters, some fast dudes.
I need to refine 3 things:
1) my warm up, bring a trainer as I tend to just "cruise around"
2) my start...see the WU, I need to be faster from the gun.
3) 5th gear, I am almost there. I have 4.5 but need a few more key sessions to get 5th gear and ride with the leaders.
I need to refine 3 things:
1) my warm up, bring a trainer as I tend to just "cruise around"
2) my start...see the WU, I need to be faster from the gun.
3) 5th gear, I am almost there. I have 4.5 but need a few more key sessions to get 5th gear and ride with the leaders.
Tuesday, November 14, 2006
getting my swerve on...
so the time changed and I am all of a sudden motivated to train??? Not sure why. I have rekindled my love for cyclo-cross and even signed up for Nationals in RI...that should be a royal flogging for sure! It will be 12 years of racing cross for me, wow the sport has grown in the US since then.
I have been on a major run focus too, 40 runs in 40 days..nothing hard, just daily 4 milers to keep the economy up.
On top of that, throw in 2 rollerskis, and even some general strength for vanity:-) and I am back after it. Not huge hours, but hours and consistency, that is really the key in long term endurance development. We need to get out of the "today's workout" mentality and get more to the "everydays workout" process. This will bring results guaranteed.
The PBM Athletes are racing fast and wrapping up the season strong...shout outs to Liz W., Marty C. and Rick M. for strong races at IMFL and 70.3 Worlds...time for some down time.
Chat soon.
KP
I have been on a major run focus too, 40 runs in 40 days..nothing hard, just daily 4 milers to keep the economy up.
On top of that, throw in 2 rollerskis, and even some general strength for vanity:-) and I am back after it. Not huge hours, but hours and consistency, that is really the key in long term endurance development. We need to get out of the "today's workout" mentality and get more to the "everydays workout" process. This will bring results guaranteed.
The PBM Athletes are racing fast and wrapping up the season strong...shout outs to Liz W., Marty C. and Rick M. for strong races at IMFL and 70.3 Worlds...time for some down time.
Chat soon.
KP
Wednesday, August 09, 2006
Saturday, July 29, 2006
Placid Report
I was not going to post this as I dont think my race execution was very good....but after a week, I changed my mind!
---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Pre-race:
Wed: drove over from ME as I knew if would be a long day with the family in the car. Arrived in LP ~6:00PM grabbed some pizza at Mr Mikes (this would be the only meal I ate out all week…get a room with a kitchen for sure!)
Thurs: AM, up and into town ~7:45, swam 1 loop of the course…EASY in 29:30 (this will be relevant on Sunday), then back to the room for some rest and catch up on the Tour. In the afternoon I rode 65min with 4 x 90sec at threshold watts. Felt lousy…usually a good sign for meJ
Fri: no training. This was my “social” day. I went to the expo (bought nothing, but you can buy anything with the IMLP logo on it!) got my packet and was weighed (in clothes 146 pounds) then back to the room for more time on my back.
Sat: my usual pre-race workout 1 hour total with 15min swim, 30-35min bike and 10min run all with 2 x 30sec pick ups. Starting to feel better. Check the bike over and turn it over to transition…in the pouring rain.
Race Day:
Up at 3:30 AM for a Boost and 2 packets of oatmeal, a banana and some maple syrup ~800kcal. In the car and on the way to town at 4:40AM. Had to park ~1 mile from transition. Walked to transition in the rain, pumped tires, checked bike again and walked back to the car…realized I had left my wetsuit draped on my bike…DOH! Walked back to transition to get suit. Down to the water and in my suit at 6:20, in the water at 6:30, swam 2-3 minutes easy then went to the second row about 20 feet off the end of the dock.
Swim: the gun goes off…then the melee starts. For the next 4200 yards I was kicked, punched, shoved, swam over, swam by…etc. I NEVER got clean water or a good draft. My first lap was 30:40 (remember the 29:xx from Thursday WTF?). during the middle of the 1st loop some idiot grabs me by the ankle and pulls me back 6-7 feet as he slingshots by…so I grab is wetsuit by the back and pull him back…he then proceeds to punch me square in the jaw…this is 100% truth here folks. It gets ugly out there. The second loop was actually slower and just as rough for a swim of 1:04…goal was 58-59min.Damn. Long run to T1, put on helmet, socks and shoes, long run to bike.
Bike: within 100 feet of T1, both my bottles (500 cal each) eject from the cage and I don’t stop…this would be crucial. So I keep pedaling and just focus on my pace. Goal watts are 190 average and ~200 normalized with a cap of 250w on any hill and coasting above 30mph. Luckily I had 8 gels and 2 power bars on board so I could “freelance” the nutrition a bit and try to stay on track. Took Gatorade at every aid station and 1 or 2 waters for the 112 miles. My cages sucked so I lost pretty much everyone. Pee’d 9 times on the bike (and no, I did not stop).
Was flying by people and felt like I was soft pedaling the whole time. Then at ~mile 45 I get a draft penalty on an uphill 7mph spot where there are like 20 people around and no where to go…totally bogus. Even the people around me yelled at the marshal, he just had my number and I was hosed. 4min in the penalty box out on course. Uggh. So anyway, 5:22 bike split was actually a 5:18 and would have been 2nd in AG.
Run: I hit t2 in around 70th overall, including 35 pros I think, so I am feeling good. My legs feel like they rode 12 miles, not 112. I am fired up. Quick transition, new socks (see the number of pees above to know whyJ), my visor and a flask with ~350cal in it. My stride comes right to me. I feel awesome. Heart rate is actually settling to high Z1 low Zone 2. Start clipping off 7:20’s to 7:30’s…whoa, a bit fast, but it feels so easy. So I start to walk the aid stations to try to slow down. Still running 7:45’s. back to town and hit the 13 mile mark in 1:37…7:30 pace. Hmmm. Did I just run to hard? I head back out, at mile 15 I feel a bit of fatigue, but I should right, this is an IM! Mile 16, the stomach is revolting. I walk the aid station and get some Gatorade and water in me…by mile 17 the stomach is in full shutdown mode. I am dry heaving, cramping, dizzy, wobbly legged. I looked like Chris Legh from the Gatorade commercial. This gonna be a long 9 miles. My stomach never came back; I shuffle/walked the next 9 and was passed by 120 people in the process. DAMN! Finally with ½ mile to go I muster a fast jog and onto the oval. I crossed the line and felt fine. I was pissed though. Erika had left the finish chute as she had expected me 40 minutes earlier and was checking to see if I was in the med tent!
So finish time was 10:40, 40 in AG, 173 overall from 2100+ finishers. I was not happy about my execution but was happy to be finished. I promptly ate 2 cheeseburgers and some ice cream!
Some lessons for the next one:
get my position on the bike more aero and ride just as fast with fewer watts.
Swim the first lap harder to get in some “clean” water
Buy some new bottle cages!
Run even easier the first 13 miles. The IM really comes down to being able to run from mile 16 on…and I could not.
---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Pre-race:
Wed: drove over from ME as I knew if would be a long day with the family in the car. Arrived in LP ~6:00PM grabbed some pizza at Mr Mikes (this would be the only meal I ate out all week…get a room with a kitchen for sure!)
Thurs: AM, up and into town ~7:45, swam 1 loop of the course…EASY in 29:30 (this will be relevant on Sunday), then back to the room for some rest and catch up on the Tour. In the afternoon I rode 65min with 4 x 90sec at threshold watts. Felt lousy…usually a good sign for meJ
Fri: no training. This was my “social” day. I went to the expo (bought nothing, but you can buy anything with the IMLP logo on it!) got my packet and was weighed (in clothes 146 pounds) then back to the room for more time on my back.
Sat: my usual pre-race workout 1 hour total with 15min swim, 30-35min bike and 10min run all with 2 x 30sec pick ups. Starting to feel better. Check the bike over and turn it over to transition…in the pouring rain.
Race Day:
Up at 3:30 AM for a Boost and 2 packets of oatmeal, a banana and some maple syrup ~800kcal. In the car and on the way to town at 4:40AM. Had to park ~1 mile from transition. Walked to transition in the rain, pumped tires, checked bike again and walked back to the car…realized I had left my wetsuit draped on my bike…DOH! Walked back to transition to get suit. Down to the water and in my suit at 6:20, in the water at 6:30, swam 2-3 minutes easy then went to the second row about 20 feet off the end of the dock.
Swim: the gun goes off…then the melee starts. For the next 4200 yards I was kicked, punched, shoved, swam over, swam by…etc. I NEVER got clean water or a good draft. My first lap was 30:40 (remember the 29:xx from Thursday WTF?). during the middle of the 1st loop some idiot grabs me by the ankle and pulls me back 6-7 feet as he slingshots by…so I grab is wetsuit by the back and pull him back…he then proceeds to punch me square in the jaw…this is 100% truth here folks. It gets ugly out there. The second loop was actually slower and just as rough for a swim of 1:04…goal was 58-59min.Damn. Long run to T1, put on helmet, socks and shoes, long run to bike.
Bike: within 100 feet of T1, both my bottles (500 cal each) eject from the cage and I don’t stop…this would be crucial. So I keep pedaling and just focus on my pace. Goal watts are 190 average and ~200 normalized with a cap of 250w on any hill and coasting above 30mph. Luckily I had 8 gels and 2 power bars on board so I could “freelance” the nutrition a bit and try to stay on track. Took Gatorade at every aid station and 1 or 2 waters for the 112 miles. My cages sucked so I lost pretty much everyone. Pee’d 9 times on the bike (and no, I did not stop).
Was flying by people and felt like I was soft pedaling the whole time. Then at ~mile 45 I get a draft penalty on an uphill 7mph spot where there are like 20 people around and no where to go…totally bogus. Even the people around me yelled at the marshal, he just had my number and I was hosed. 4min in the penalty box out on course. Uggh. So anyway, 5:22 bike split was actually a 5:18 and would have been 2nd in AG.
Run: I hit t2 in around 70th overall, including 35 pros I think, so I am feeling good. My legs feel like they rode 12 miles, not 112. I am fired up. Quick transition, new socks (see the number of pees above to know whyJ), my visor and a flask with ~350cal in it. My stride comes right to me. I feel awesome. Heart rate is actually settling to high Z1 low Zone 2. Start clipping off 7:20’s to 7:30’s…whoa, a bit fast, but it feels so easy. So I start to walk the aid stations to try to slow down. Still running 7:45’s. back to town and hit the 13 mile mark in 1:37…7:30 pace. Hmmm. Did I just run to hard? I head back out, at mile 15 I feel a bit of fatigue, but I should right, this is an IM! Mile 16, the stomach is revolting. I walk the aid station and get some Gatorade and water in me…by mile 17 the stomach is in full shutdown mode. I am dry heaving, cramping, dizzy, wobbly legged. I looked like Chris Legh from the Gatorade commercial. This gonna be a long 9 miles. My stomach never came back; I shuffle/walked the next 9 and was passed by 120 people in the process. DAMN! Finally with ½ mile to go I muster a fast jog and onto the oval. I crossed the line and felt fine. I was pissed though. Erika had left the finish chute as she had expected me 40 minutes earlier and was checking to see if I was in the med tent!
So finish time was 10:40, 40 in AG, 173 overall from 2100+ finishers. I was not happy about my execution but was happy to be finished. I promptly ate 2 cheeseburgers and some ice cream!
Some lessons for the next one:
get my position on the bike more aero and ride just as fast with fewer watts.
Swim the first lap harder to get in some “clean” water
Buy some new bottle cages!
Run even easier the first 13 miles. The IM really comes down to being able to run from mile 16 on…and I could not.
Thursday, May 25, 2006
long time without an update...
been busy and training...so no updates, here is a quick rundown.
past weekend was solid. a 90 mile / 8 mile brick on Sat, all at goal IM pace +, then Sunday went to the Damariscotta TT. Felt good, got second only after somebody protested his time...no biggie. still a solid ride. Proceeded to ride home for a good volume day to boot!
Mon: off (went to Boston for work)
Tues: swim/run in the AM, some HIM intervals on the bike in the PM
Wed: big run for the week, ran the last 6 at low IM - HIM pace, felt good.
Thursday: swim/run in the AM, easy couple hours on the bike in the PM
This weekend is a biggie...
Race Simulation day Sat (probably 8 hours worth!)
Sunday will be a 6/60/6 combo (the 666, as it is as hard the devil)!
past weekend was solid. a 90 mile / 8 mile brick on Sat, all at goal IM pace +, then Sunday went to the Damariscotta TT. Felt good, got second only after somebody protested his time...no biggie. still a solid ride. Proceeded to ride home for a good volume day to boot!
Mon: off (went to Boston for work)
Tues: swim/run in the AM, some HIM intervals on the bike in the PM
Wed: big run for the week, ran the last 6 at low IM - HIM pace, felt good.
Thursday: swim/run in the AM, easy couple hours on the bike in the PM
This weekend is a biggie...
Race Simulation day Sat (probably 8 hours worth!)
Sunday will be a 6/60/6 combo (the 666, as it is as hard the devil)!
Friday, May 19, 2006
the last few days, Wed-Fri
Wed: ran an easy 18 miles in the AM, hilly route, kept HR sub 150BPM and ~8 min pace.
PM: 1:30 easy spin to loosen up.
Thurs: swim 3500 yards, mixed pace set.
PM: rode 3 hours steady on the tri bike.
Fri: TIRED! aborted my long swim at ~2000 yards and getting a massage. Gotta listen to the body sometimes!
www pbmcoaching dot com
PM: 1:30 easy spin to loosen up.
Thurs: swim 3500 yards, mixed pace set.
PM: rode 3 hours steady on the tri bike.
Fri: TIRED! aborted my long swim at ~2000 yards and getting a massage. Gotta listen to the body sometimes!
www pbmcoaching dot com
Tuesday, May 16, 2006
Tues 5/16
solid swim today. felt ok, ~4000 yards with some longer sets and a few pull sets. then ran 5 miles easy at 7:30 pace. This afternoon, I will bang out some IM efforts on the trainer then run another 5. Big run week.
on another note...back on antibiotics. this time for a broken tooth! I need to get extracted!
on another note...back on antibiotics. this time for a broken tooth! I need to get extracted!
Monday, May 15, 2006
the week of May 7-14th
well no illnesses to report!!!
After the Ironbear, I cruised a few hours Sunday then started to hit it hard Monday. This week was more of a intensity focus, dropped the volume a bit (~17 hours) and added a tempo finish to my long run and a set of threshold efforts on the bike. 2x15min at ~290w. Felt strong. Some solid swim sets too, ~16,000 yards.
Finished the week with a 108/4 brick. Felt very comfortable on the run. So the pace and nutrition must have been good (I love coke!)
To the dentist today to get my tooth fixed I hope...I have to admit, I am scared s&^$less of dentist!
After the Ironbear, I cruised a few hours Sunday then started to hit it hard Monday. This week was more of a intensity focus, dropped the volume a bit (~17 hours) and added a tempo finish to my long run and a set of threshold efforts on the bike. 2x15min at ~290w. Felt strong. Some solid swim sets too, ~16,000 yards.
Finished the week with a 108/4 brick. Felt very comfortable on the run. So the pace and nutrition must have been good (I love coke!)
To the dentist today to get my tooth fixed I hope...I have to admit, I am scared s&^$less of dentist!
Sunday, May 07, 2006
a couple of days and a race
so friday I did a short swim ~1200 yards with a few hard efforts. Then came home and road the TT bike for an hour with some efforts near 300w to open up for Sat.
Sat was the big Ironbear Sprint here in town...Brunswick Worlds. Had an OK race, fair swim, great T1 (passed 5 people, what are you doing in transition?), led on the bike mixing the pace with Mike C and Chris B, then Mike pulled away on the bike a bit. I was second into T2, had a quick change, then out to get dusted by Mike on the run. Second overall, 1st in AG. Not too bad considering I am only doing longer, slower stuff.
A good week all in all, ~47 miles of running which is good!
train hard folks.
pbmcoaching dot com
Sat was the big Ironbear Sprint here in town...Brunswick Worlds. Had an OK race, fair swim, great T1 (passed 5 people, what are you doing in transition?), led on the bike mixing the pace with Mike C and Chris B, then Mike pulled away on the bike a bit. I was second into T2, had a quick change, then out to get dusted by Mike on the run. Second overall, 1st in AG. Not too bad considering I am only doing longer, slower stuff.
A good week all in all, ~47 miles of running which is good!
train hard folks.
pbmcoaching dot com
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