Sat 4/22

another bad day...woke up with a sore throat and headache...cold? This would be like #5 since Dec. Shit.

So i kitted up to ride 112 on the tri bike. never felt right. Got about 45 miles from home...and thought i was going to fall over. Had to call for a ride.

Now I need to sleep and get over this asap.
Shit.

pbmcoaching dot com

friday 4/21...tired

no mojo today. went to the pool for my big swim and bagged it 400 yards into it. A day off is good now as next week is solid. run focus.

big ride tomorrow I hope...

www.pbmcoaching.com

4/18 and 4/19

enjoying the "down" week a bit. still training but easing off on intensity and volume.
Tues: easy tech swim and a short run in the AM
some FTP and HIM steady state intervals on the TT bike in the PM

Wed: had a good swim going, was about 2800 in when the Y power went out...go run 45min easy instead.
PM: off

www.pbmcoaching.com

Monday the 17th of April

a bit of an unload week for me. It is funny, I know so many people who train for long distance racing, but never let their body "absorb" any of the training...I don't mean a 3 hour training week, but actually backing off the throttle a bit. I will still "train" this week, and even 1-2 quality sessions, but otherwise I am backing off the frequency/volume and intensity all ~35-40%.

Today was a moderate swim of 3500scy with some short reps (1oo's, 75's, 50's and 25's). Did not have my "A" game so I must be tired...

train smart.
www.pbmcoaching.com

this week..

sorry for the delay. busy with work/family/training.
Big week;
20K swimming
a lot of biking (some good TSS points)
and pretty solid run week too. Although my long run got hosed by some rain so I split it up...does that count?

Unload week upcoming. Make sure to take advantage of it!
Train smart y'all.

4/6 and 4/7

Thurs the 6th was a 2:05 long run. Steady ~7:40 pace. Felt good throughout. Was a bit cold as I did not wear enough. PM was a 1 hour "stupid slow" recovery ride.

Friday the 7th: busy day with client meetings, and a drive to Boston. Only workout was a 5100 yard swim with a 10x100 on 1:30 and a 8 x 300 mainset.

4/5/2006

AM: swim. 3700scy, main set was 15x100 descending 1-5, 6-10 and 11-15 from ~1:23 to 1:14 on 1:45.
Then a short 20min "jog"

PM: 2:15 ride. With a pretty solid set of 2x12min at .9 of FTP, spin 15min (to get to a better road) then 45min continual at IM watts in the aero position. 30min t-run to wrap it up.

Monday and Tuesday 4/3 and 4/4

Monday:
AM: swim ~3800 yards, mixed pace. Nothing to brutal.
PM: 2 hour bike with 4x20min at HIM watts + 10. Steady, very comfortable. Then an easy 25min t-run.

Tuesday: a bit of unload day (good as the weather sucks!):
AM: very easy swim, was tired for sure. Total was ~2700 yards...slow.
PM: might be 45min "spin" on the trainer, but a nap will happen for sure!

train smart. www.pbmcoaching.com

Kurt's multisport blog

still fighting a bug...but 16 weeks to Placid!

AM: 70min run with a 25min block at near HIM race -:20sec per mile

PM: 3000 yard fairly swim. Main set was 3x500 off at 7:00.

Kurt's multisport blog

3/31/2006

AM: swim 4000scy. the meat of the main set was:
200steady
8x25 all out
200 steady
4x50 all out
200 steady
2x100 all out
rest 1:00
200 ALL OUT

PM: 1:45 easy/steady ride on the tri bike. should have been easier, but a few folks picked up the pace.


Sat 4/1:
Group road ride with some hard work pulling back breaks. Was to go 3 hours, but a rain storm forced me back in 2.

PM: 30min easy run (fighting a stomach bug)

3/30/3006

AM: long run. 1:50 total at ~7:35 pace. Not sure of distance as I hit a few trails and whatnot. Felt good, but got a nasty blister.

PM: 1:00 recovery spin to coffee shop...my favorite workout.

Wed 3/29/2006

AM:
Swim as:
300 swim
3x100 pull w/pad
10x50 as drill/swim
--------------------------
400 steady
4x100 as 50s/50h
300steady
3x100 steady
6x50 descend 1-5, #6 is easy
8x25 all out (~16sec) (:20)
100easy
-------------------------- Bonus set.
8x100 steady leaving 1:35 (touched 1:21 on each)
200 easy cool down
4000 SCY

Straight into a VERY easy 35min run.

This afternoon will be 2.5 hours on the bike, with 2x20min at goal IM watts in all terrain.

train smart!
Kurt
www.pbmcoaching.com

Cali Camp, and another bug.

So I got home Saturday from the C-S camp in San Diego. Pretty good training for the week (~23 hours) and 1-2 epic days in the saddle. Still a bit of traffic for my liking though. We did the "famous" Palomar climb in the area and Steve and I had a good "tempo" effort up it.

I am back home for 5 days and of course I have another bug, this time it feels like something more serious, as I feel it in my chest. I don't actually feel bad, just a cough and sore throat. I will try to slam it with some vitamins and fluids and lay low for a few days.

It is good to be home and see Carter and Erika, I really miss them while away.

fighting the cold, fighting the snow and fighting the man...

i can't fully kick this cold. I don't feel horrible, just a bit of nasal drip and fatique. Erika is real bad and Carter still seems to be coughing too. This might be my reality with a kid. Great.

we got a bit of snow here in Maine, but not a ton. I was able to ski a few days at Pineland and did short ski yesterday on a 50 degree day...holy shit global warming is legit! Supposed to get a snow/ice storm the next few days.

the man is actually my local YMCA pool. That damn thing is always closed! I pay 42.00 per month and get shut out about 1/3 of the time. the sign always says "due to an accident"? what the hell does that mean? All I can think about is a caddy shack moment!

anyway, Feb is here time to get serious for Placid. I am on good form, feel motivated and ready to put in 25 hard weeks!

train smart y'all.
KP

Maine: the winter training destination!

Well the last few days have been near 50 and sunny...I think we set record highs both days. The snow is GONE! Not a speck anywhere. That's fine, that is what is great about multisport...you just do a different sport. Road ~2.5 hours outside today with Tom and Scott, a few of the guys from the Tucson trip. Seem like good guys and should be fun to train with for a week.

Still battling this cold, and thought i had it licked, but feel crappy again today.

Tomorrow looks colder and still sunny so I plan to run 90mins and maybe ride in the afternoon.

Train smart! KP

Inevitable cold

Carter has had a cold for a few days now, and I figured it was a matter of time before I got it...that time is now. I woke up this AM with a sore throat, and the "taste" of illness in my mouth. Time to hit the Vit C, and the Coldeeze.

In other news, Lake Placid Loppet has been postponed for about the 3rd year in a row. They really should just move it to mid Feb. Looks like I lost another entry fee to a ski race (3 so far this season for about ~100.00).

I guess I will stay home, work and try to get better this weekend. I will train for sure, but try to keep the intensity low.

check out www.teamtoday.org for some insite into the Olympic selection for the nordic team...lots of anger over there right now!
Be well!
Kurt

...and off snow.

well, 3 days of 50 degree weather and rain has killed the snow in New england. The forcast calls for some today and tomorrow, but it will be a while before we are back up and skiing! Luckily there are other sports to train and I hope to keep some form.

Check the pic of Carter at 4 months:


Kurt

on snow...

so the snow has fallen in Maine and the skiing is pretty good. I have skied at Pineland and Twin Brook and both are in pretty fair shape for Dec. Pineland is esp. nice. Today was the first day for classic tracks, and I only skated...go figure.

Even though my fall training was fair at best, I feel pretty fit and have good snap and motivation.

Probably a limited ski season for me though. The schedule is for 3-4 marathons and 2-3 local races. Gotta stay tri-fit for IMLP.

The holidays are here, so watch the diet, try to do something everyday (a walk?), but most importantly enjoy some time with the family. This is a special time for me as it is Carter's first holiday season.

Train smart y'all.

long time since an update..

since Carter was born, life has been hectic! Sleep is at a premium and so is training time, but I would not trade it for anything. He is just too awesome! 4 days after he was born i raced the last tri for me this year, a small sprint here in Maine...and I won it! Pretty crazy, no training and not much sleep. I guess I had the power of the newborn! 7 days later and still with no training (ok I rode the day before) I did the Maine TT champs and finished 3rd in the 19-34 AG...not a bad ride. I went out a bit hard but settled in and tried to stay as aero as possible. Since then, my fitness has plummeted! I rode for 2.5 hours yesterday and about died! I have been trying to stay up on the running and a bit of rollerskiing too. Even sneaking in a strength session too.

This winter will be interesting. I am considering coaching at a local HS and this might limit my ski racing, but I bet it will be a great experience! I plan to train pretty lightly till 11/1 and then hope to ramp it up a bit with some hill bounding and rollerskiing.

Carter is getting real big (almost 11 pounds) and is not afraid of the breast for sure! My life might get a bit tougher now too as Erika has started to pump, so we can use a bottle (aka I can use a bottle).

The last thing for now...I finally launched a site for multisport coaching www.personalbestmultisport.com I will continue to coach cycling for Cycle-Smart but wanted a way to pick up some multisport athletes too. Check it out and let me know if you have any questions/comments.

Train smart..

Kurt

Carter Forest, Sept 13 2005

welcome to the world son. I look forward to lots of fun with you.
love,
dad