Sunday, April 22, 2012

Overtraining like it's my job.

The week before last was pretty rough:
Monday - 4.5 mile run, 4.5K swim.
Tuesday - 800 kJ intervals at M2, 2.5K swim
Wednesday - 4.5K run, 3K swim.
Thursday - 800 kJ intervals at M2, 4K swim (timed).
Friday - 8 mile run, 3.5K swim.
Saturday - 101 mile ride.
Sunday - 50 mile ride, 2K swim (in the bay).
So you'll believe me when I tell you that my legs were destroyed heading in to this week. We're talking seriously wrecked. For some crazy reason, I decided to jump right back into things without a single rest day. Ouch!
Monday - 4.5 mile run, 3K swim.
Tuesday - 850 kJ intervals at M2, 2.5K swim.
Wednesday - 4.5 mile run, 3.5K swim.
Thursday - 900 kJ intervals at M2, 3K swim.
Friday - 10 mile run, 2K swim.
Saturday - 101 mile ride.
Sunday - 26 mile ride, 4.5 mile run, 4K swim.
The funny thing is, that last 4K swim actually felt pretty darn good. The run felt okay as well. But between the run and the swim? I felt like the walking dead.

I think I'll take tomorrow off. And maybe Tuesday, too.

The good life.

Thursday, April 19, 2012

More miles.

Countdown: We're less than three months 'til Ironman Switzerland.
This weekend was solid. I spent Saturday riding with Brent and some good friends from Mission Cycling. I followed the gang down to Woodside and Old La Honda before turning back, crossing the peninsula and taking the Yawyab route back into the city. It was great to catch up with old friends that I hadn't ridden with in so long. And the weather... wow, we could not have asked for a more beautiful day!
Worth noting: I was riding my road bike on Saturday. It's amazing how different (read: better) my power numbers are on that bike vs. my time-trial bike. I might have to spend some time tweaking my position on the Cervelo to maximize power and efficiency, because I'm not quite sure I'm there yet.
I spent Sunday morning doing laps along the Great Highway and the polo fields. It was overcast and warm. I'm beginning to appreciate the polo fields more and more -- the track is smooth and flat, and makes for a rare opportunity to actually spend extended time rocking out in the aero position. I'll have to work trips out that way into my weekly routine!

So what's next? Well, as I've said before, I've got to spend the next two months focusing on only two things: time on the bike, and long run duration. My fitness is very solid right now. I'm in a good place. It's just a matter of logging hours.

I am a bit baffled by my performance in the pool lately. I seem to be getting slower, not faster. Maybe I'm not recovering well enough? Maybe I'm putting too much into my other workouts (running, spinning) and that's leaving me with an empty tank every time I suit up to swim? Hmm. Well, I'm not going to worry about it too much -- the swim is not a major priority at the moment!

Friday, April 13, 2012

Urban Bonk

I just got a new keyboard here at work, which means I've got to write a blog post to break it in. Last weekend was definitely a light weekend - I managed to stay off of my bike and spent time with Kristine, which is always nice!

This week has been a bit rougher than intended. I started watching my calorie intake over the weekend and I might have been limiting myself a bit too aggressively. Yesterday, I paid for it.

Kristine and I got to bed late on Wednesday night, but instead of going to the sleep-friendly 7:30am spin class, I got up for the ultra-early 6:00am one. I always get to M2 thinking I'm going to take it easy, but once I get warmed up, I have a tough time throttling back. I worked it pretty hard that morning, got to the office before 8am and spent much of the day plugging away in front of a computer.

Some time around 4:30, I decided to head over to the pool and swim an easy 3,000 yards. I got in, felt decent during warm up, logged a solid 1,200-yard freestyle set and finished it off with some very painful 200's of stroke. When I got out of the pool, I found myself completely out of it. I got dressed slowly, made it onto the bus and nearly fell asleep within a few minutes of sitting down.

I don't know if it was the lack of sleep or the lack of calories, but I was bonking pretty hard. When I got back to my apartment, I stumbled inside, tore into a protein bar and some energy chews and immediately crawled into bed.

I woke up about an hour later, forced myself out of the comfortable cocoon I'd created and warmed up a bowl of soup for dinner. As it was heating up on the stove, I ravenously consumed the most calorie-dense foods that were within easy reach: granola, peanut butter, some leftover Easter candy.

Things started to normalize about twenty minutes after that, but I was still obliterated. I crawled into bed well before 9:30 and let myself doze off for the evening. Yikes.

Thursday, April 5, 2012


I got a bit carried away this week after an especially good run on Saturday. I should've taken two days off and just run on Tuesday (or at least run on the Alter-G or a treadmill). Instead, I decided to pound pavement on Monday morning and run in to work. Mistake.

I'm now back in full-on ice-and-ibuprofen mode as I attempt to triage the resulting (and quite painful) left-calf flare-up.

This injury has been lingering around in such a frustrating fashion for so many months that I'm almost just beyond caring about it any more. It hurts today. It will probably hurt next week, and next month, and three months from now. I'm just going to have to limp through it, get this race done however I can and then figure out exactly what needs to be done so I can have a real season in 2013 that's not dominated by injury.

The good news of the moment is that I'm about to enter into a "light week" at the end of a training cycle, which will give me the opportunity to let my calf rest and hopefully recover before I need to start running on it again. Note to self: run outside less, run on treadmills and Alter-Gs more.

Monday, April 2, 2012

Welcome to April!

My typical M2 view.

I don't know how it happened, but somehow February and March have burned away and now here we are in April. Three and a half months (14 weeks) remain until Ironman Switzerland. The remaining time actually breaks down quite nicely into three training blocks (3 weeks + 1 week each) and a two-week taper.


By the end of April, I hope to have a long run of between 12 and 14 miles under my belt. I'd also like to nail down at least three rides of 70+ miles a piece. I have no organized rides planned. My primary focus this month is simple: keep the calf healthy.


I'd like to continue a steady mileage increase on the running front, hopefully squeezing a solid 16-18 miler by Memorial Day weekend. Each weekend should feature a long ride of 80-100 miles. I'm especially looking forward to the M2 Tour of California stage ride to Santa Cruz on May 14.


If I can get myself up to an 18-20 mile long run by the third week in June, I will be psyched and then start resting my running legs ahead of Zurich. June should be a very solid month on the bike as well, with the Sequoia 200K in early June and the Livestrong Challenge toward the end of the month.


Kristine and I are still nailing down travel plans and itineraries, but it's looking like we will arrive in Zurich between the 4th and the 9th. I'd like to pre-ride the bike course at least one time the weekend before the race. I'll be in maintenance mode otherwise.