Starting to get things packed up here for tomorrow. Going to be a long day with a red eye flight leaving vancouver around 6pm and getting to ixtapa 11am the next day.
Monday i took totally off, had a great massage from Gibson. Great to have him back, really great! I feel like a million bucks when i come out of there. Sometimes im so lazy and out of it, i think it hinders me driving home.
Today had a good swim this morning with some fast 50's. A short 45' run with my shoes (Brooks Burn) and then another interval run in the afternoon. The pm run was 30' warmup with buliding the last 10'. 3 sets of drills. Then 1x2k, 3x1k.
The 2k was build to tempo. The 3 1k's were descending. 3:05, 2:55, 2:50. Really felt great on the last two, good leg speed.
Time to get things organized here and can't forget the passportio.
Tuesday, May 08, 2007
Sunday, May 06, 2007
This week in short-long form
Here is this whole weeks training shrunk down to a couple paragraphs...microtraining.
Sunday: After the race Steve and I ride rode Colwood to Jordan River return at base. Very tough going out with a strong headwind, steve pulled probably 90% of the way with me hanging on for dear life. Coming back after a big sugar intake in Jordan river was much better. 4.5hrs total.
Monday: Easy 3.5km Swim, a recovery nap and an easy hour spin
Tuesday: 5km or so in the pool. Two runs with first a 35' treadmill and then an hour base at Mt. Douglas.
Wednesday: 6km swim with some band work and fin 400's. Steve and I then did a 90' heat ride. In the afternoon we had a large group ride which was tough!! 4x 14' at race pace. I was paired with Andrew McCartney, we work quite well together as we are similar strength on the bike. THe last lap was a solo pursuit effort followed by a 10' run which scotty lead us up willis point hill, a big mother.
Thursday: About a 4km swim with about 800m kick. Four of us (scotty, jenny, steve and I) went to cadboro elementary to talk with students about triathlon and how they can get involved in the sport. We also put them thru a mini triathlon. One girl after finishing was like "i am not tired" so i said i'd race her. Steve was counting us down for how much time we had left on the run. In my head i was thinking ...comon steve when are we ending.. she had a huge smile on her face and so did steve, i think he knew what i was thinking so he kept us going. Lastly I did a short treadmill run at crystal pool in the afternoon
Friday: THis was the possessed swim workout day. I got my first taste of what it would be like growing up swimming in a winter club. Thank god i swam summer club or i think i would have been turned off swimming. We did 5km in about 80'. No rests, and the main set was 8x300's (kick/swim/kick , swim/kick/swim by 100) When i saw this set i knew it would be hard as the kick was HARD effort and i am not a coniseur for kick. With two reps over i started to get angry at the set. I started trash talking to it and became possessed to finish it as fast as possible. After the swim we did a brick workout which was at steady state. 3x a 10' loop with about a 4' run after each. We practiced T1 and T2 which is good because i think it helped my T1 a lot. A 45' treadmill run finished the day.
Saturday: Was supposed to be our first OW swim but the lakes are still to cold for that. Would have been nice to get some OW practice but we got the next closest thing when we had to swim 12 of us in 2 short course lanes. It was choppy and tight. After the swim i had a 90' base run which i did on the treadmill. All of these treadmill runs are not my favourite but it helps with preparing for the ixtapa heat.
Sunday: Today we had a great brick workout at UVIC. After a good warmup we did
4x {(3laps of ring road) followed by a 1km run}
At UVIC there was us, a kids of steel triathlon camp, a plant sale and a youth field hockey camp all going on at the same time at 9am on a SUNDAY!!! It was interesting but the workout itself was probably one of my favourites since starting to train here. A hot/cold session capped off a great week of prep for Ixtapa.
Well, a few paragraphs later and that is it. A day off tomorrow and we leave on wednesday. I'll post before i go and try to get one or two in while down for the race.
Sunday: After the race Steve and I ride rode Colwood to Jordan River return at base. Very tough going out with a strong headwind, steve pulled probably 90% of the way with me hanging on for dear life. Coming back after a big sugar intake in Jordan river was much better. 4.5hrs total.
Monday: Easy 3.5km Swim, a recovery nap and an easy hour spin
Tuesday: 5km or so in the pool. Two runs with first a 35' treadmill and then an hour base at Mt. Douglas.
Wednesday: 6km swim with some band work and fin 400's. Steve and I then did a 90' heat ride. In the afternoon we had a large group ride which was tough!! 4x 14' at race pace. I was paired with Andrew McCartney, we work quite well together as we are similar strength on the bike. THe last lap was a solo pursuit effort followed by a 10' run which scotty lead us up willis point hill, a big mother.
Thursday: About a 4km swim with about 800m kick. Four of us (scotty, jenny, steve and I) went to cadboro elementary to talk with students about triathlon and how they can get involved in the sport. We also put them thru a mini triathlon. One girl after finishing was like "i am not tired" so i said i'd race her. Steve was counting us down for how much time we had left on the run. In my head i was thinking ...comon steve when are we ending.. she had a huge smile on her face and so did steve, i think he knew what i was thinking so he kept us going. Lastly I did a short treadmill run at crystal pool in the afternoon
Friday: THis was the possessed swim workout day. I got my first taste of what it would be like growing up swimming in a winter club. Thank god i swam summer club or i think i would have been turned off swimming. We did 5km in about 80'. No rests, and the main set was 8x300's (kick/swim/kick , swim/kick/swim by 100) When i saw this set i knew it would be hard as the kick was HARD effort and i am not a coniseur for kick. With two reps over i started to get angry at the set. I started trash talking to it and became possessed to finish it as fast as possible. After the swim we did a brick workout which was at steady state. 3x a 10' loop with about a 4' run after each. We practiced T1 and T2 which is good because i think it helped my T1 a lot. A 45' treadmill run finished the day.
Saturday: Was supposed to be our first OW swim but the lakes are still to cold for that. Would have been nice to get some OW practice but we got the next closest thing when we had to swim 12 of us in 2 short course lanes. It was choppy and tight. After the swim i had a 90' base run which i did on the treadmill. All of these treadmill runs are not my favourite but it helps with preparing for the ixtapa heat.
Sunday: Today we had a great brick workout at UVIC. After a good warmup we did
4x {(3laps of ring road) followed by a 1km run}
At UVIC there was us, a kids of steel triathlon camp, a plant sale and a youth field hockey camp all going on at the same time at 9am on a SUNDAY!!! It was interesting but the workout itself was probably one of my favourites since starting to train here. A hot/cold session capped off a great week of prep for Ixtapa.
Well, a few paragraphs later and that is it. A day off tomorrow and we leave on wednesday. I'll post before i go and try to get one or two in while down for the race.
Tuesday, May 01, 2007
Weekend Wrap Up and TC 10k
Great weekend.
Friday was back into full training with an eye opening swim:
Main Set
300 Pull
3x100 on 1:25 (1:11's)
6X50 on :50 (31's)
Steve and I then hit up the sauna and then a 90' heat ride. There was no time to go home before the afternoon run and i found myself borrowing some baggy shorts and wearing a bike jersey, it was a great outfit. It was the perfect workout for the 10k race that was coming up on Sunday. We did 20' warmup, drills and then 2x(90'',60'',30'') with equal rest. High leg speed loosened the muscles up.
Saturday we had a group base run of 45' and then a 5km areobic swim, followed by a hot cold. I then went by and registered for the TC 10km.
GOing into this race i was hoping to run under 33'. Race morning we met and did a group warmup. Could have used a bit more intensity as i didn't feel totally activated at the start line but there was no time now...
The first mile felt sluggish. I then found my stride on some slight downhills heading to the 4km turnaround. There was a strong head wind from 4k to 8k so i made sure i got into a group. Drafting in running really does make a difference. In the group we took turns pulling except for one guy who wouldn't budge from the back. At 7km I was like this sucka gotta go..so i made a strong surge to drop him. I was able to bridge up to another group and then the sheltered last 2km was a gun show. Laying it on the line the whole way. I had a strong last k reeling in 2 or 3 guys who faded.
FInished in 32:28 a PB by almost 2mins!!!! With the headwind to deal with it was suggested that another 30-40s could be taken off this time. Under 32' is something i didn't imagine myself running this early. It gives me a lot of confidence going into Ixtapa next weekend.
Friday was back into full training with an eye opening swim:
Main Set
300 Pull
3x100 on 1:25 (1:11's)
6X50 on :50 (31's)
Steve and I then hit up the sauna and then a 90' heat ride. There was no time to go home before the afternoon run and i found myself borrowing some baggy shorts and wearing a bike jersey, it was a great outfit. It was the perfect workout for the 10k race that was coming up on Sunday. We did 20' warmup, drills and then 2x(90'',60'',30'') with equal rest. High leg speed loosened the muscles up.
Saturday we had a group base run of 45' and then a 5km areobic swim, followed by a hot cold. I then went by and registered for the TC 10km.
GOing into this race i was hoping to run under 33'. Race morning we met and did a group warmup. Could have used a bit more intensity as i didn't feel totally activated at the start line but there was no time now...
The first mile felt sluggish. I then found my stride on some slight downhills heading to the 4km turnaround. There was a strong head wind from 4k to 8k so i made sure i got into a group. Drafting in running really does make a difference. In the group we took turns pulling except for one guy who wouldn't budge from the back. At 7km I was like this sucka gotta go..so i made a strong surge to drop him. I was able to bridge up to another group and then the sheltered last 2km was a gun show. Laying it on the line the whole way. I had a strong last k reeling in 2 or 3 guys who faded.
FInished in 32:28 a PB by almost 2mins!!!! With the headwind to deal with it was suggested that another 30-40s could be taken off this time. Under 32' is something i didn't imagine myself running this early. It gives me a lot of confidence going into Ixtapa next weekend.
Thursday, April 26, 2007
What you say? Its getting hot in here?
With just less than 2 weeks away from the race in Mexico, Patrick has wisely introduced Steve and I to some heat training. Both active and passive heat training. So every morning, pretty much, after swimming we hit up the sauna. Today we did around 35mins or so. Progessively i have noticed a better tolerance but today, wow, i felt it. We did 15mins then a cold shower followed up with a tough 20' more.
Actively we have done two trainer workouts in 30-35 heat. THe temperature and time will both increase i suspect, you have to ease into it. Stevo and I were talking with AP who is one of the top U23 athletes in the country and he was saying how simons W's group did heat training in close to 50 degrees!!!
Mon-Thur has been adaptation days, so slightly easier. Swim each morning of 3.5-4km with usually a light run or bike in the afternoon. Tomorrow we get back into the swing, with sunday being the Times Colonist 10km run. Im interested to see how i'll do. Its been about 3 months since my last 10km of 34low.
will keep you all posted.
Actively we have done two trainer workouts in 30-35 heat. THe temperature and time will both increase i suspect, you have to ease into it. Stevo and I were talking with AP who is one of the top U23 athletes in the country and he was saying how simons W's group did heat training in close to 50 degrees!!!
Mon-Thur has been adaptation days, so slightly easier. Swim each morning of 3.5-4km with usually a light run or bike in the afternoon. Tomorrow we get back into the swing, with sunday being the Times Colonist 10km run. Im interested to see how i'll do. Its been about 3 months since my last 10km of 34low.
will keep you all posted.
Sunday, April 22, 2007
Kyle Marte
I also forgot to mention a great triathlon story about a week overdue....
My good friend Kyle Marte and I both studied materials engineering at UBC. Kyle saved my butt in many classes and is highly educated. My triathlon obsession rubbed off on Kyle in our last year at UBC. He competed his first triathlon at UBC and became so hooked that with just over 3 triathlons under his belt Kyle didn't want to mess around any more with the short distance stuff and signed up for Ironman Arizona.
This race was just last week in Scottsdale. I forgot all about it somehow with this busy training schedule until a training partner mentioned it last sunday. When i came home that day i quickly logged onto ironmanlive.com to see if i could follow Kyles race. I could, but after what seemed like a while, and when i would have expected Kyles second bike split to come up it didn't. I started to dread that maybe the heat or some mechanical problem had cut his race short. It wasn't until later that night when i thought to check again that i found kyle had finished the race! There was a big lag in the split posting and probably while i was enjoying a fried egg and turkey sandwich Kyle was gutting it out on the marathon.
Kyle you amazed me and I am very very proud of you!
11:30:10 In his first ironman...awesome!!! Being a man of iron has gotta score the honeys.
Thinking of putting the career on hold for a few more Kyle?
My good friend Kyle Marte and I both studied materials engineering at UBC. Kyle saved my butt in many classes and is highly educated. My triathlon obsession rubbed off on Kyle in our last year at UBC. He competed his first triathlon at UBC and became so hooked that with just over 3 triathlons under his belt Kyle didn't want to mess around any more with the short distance stuff and signed up for Ironman Arizona.
This race was just last week in Scottsdale. I forgot all about it somehow with this busy training schedule until a training partner mentioned it last sunday. When i came home that day i quickly logged onto ironmanlive.com to see if i could follow Kyles race. I could, but after what seemed like a while, and when i would have expected Kyles second bike split to come up it didn't. I started to dread that maybe the heat or some mechanical problem had cut his race short. It wasn't until later that night when i thought to check again that i found kyle had finished the race! There was a big lag in the split posting and probably while i was enjoying a fried egg and turkey sandwich Kyle was gutting it out on the marathon.
Kyle you amazed me and I am very very proud of you!
11:30:10 In his first ironman...awesome!!! Being a man of iron has gotta score the honeys.
Thinking of putting the career on hold for a few more Kyle?
Sooke Sprint Race Report
Quickly recapping friday and Saturday....Friday we had about a 4k Swim in the am with a main set of 4X400 in draft packs of 2 or 3. I swam with Jessica Kirkwood switching lead by the 100 and we held 5:05-5:15 throughout the set. After the swim Stephen and I had a lengthy chat with Patrick about finalizing a race schedule for this summer. It now looks like Stephen and I may travel to Japan in June and July to do 2 asia cup races in Gamagori and another location (can't remember the name). After the chat 4 of us racing Sooke had a brick session where we do a bike loop of about 10' then transitioned into our runners for a 3' run. Three times went Med-Fast, Fast, and then Race Pace.
Saturday was a light 45 min run with some drills and strides followed up with an easy easy 3k swim, then a hot/cold session.
Sunday was Sooke. Got a ride out there with matt sharpe and his mum and met up with the rest of the boys and Patrick. Went thru a good warmup and then the race season began! The Pool swim was 700m, my turns and streamlines were poor but my stroke felt strong and efficient. Came out in 8:20 or so and made it uneventfully through T1. The roads were dry, sun was out, time to rock. Head down, right up the first climb then settled into a good cadence and went to work. There were some strong wind gusts coming off the ocean so i made sure to really stay compact and low. The bike course was the highlight of the race, scenic roads quiet and well marked. My new easton tempest Carbon tubulars made a world of a difference on the rolling hills and climbs. When standing the tires accelerate like a dream. Rolled into T2 and slapped on the runners. The run was not the greatest course. I felt good but it was hard to find a rhythm with the steep downhills and uphills. Just when you find your rhythm there is the finish line waiting for you.
All in all was a great first effort for the season. I won the event and Patrick was pleased with my performance. Full results can be found at www.raceday.ca
until next time..GO CANUCKS GO!!
Saturday was a light 45 min run with some drills and strides followed up with an easy easy 3k swim, then a hot/cold session.
Sunday was Sooke. Got a ride out there with matt sharpe and his mum and met up with the rest of the boys and Patrick. Went thru a good warmup and then the race season began! The Pool swim was 700m, my turns and streamlines were poor but my stroke felt strong and efficient. Came out in 8:20 or so and made it uneventfully through T1. The roads were dry, sun was out, time to rock. Head down, right up the first climb then settled into a good cadence and went to work. There were some strong wind gusts coming off the ocean so i made sure to really stay compact and low. The bike course was the highlight of the race, scenic roads quiet and well marked. My new easton tempest Carbon tubulars made a world of a difference on the rolling hills and climbs. When standing the tires accelerate like a dream. Rolled into T2 and slapped on the runners. The run was not the greatest course. I felt good but it was hard to find a rhythm with the steep downhills and uphills. Just when you find your rhythm there is the finish line waiting for you.
All in all was a great first effort for the season. I won the event and Patrick was pleased with my performance. Full results can be found at www.raceday.ca
until next time..GO CANUCKS GO!!
Thrusday - two songs forever
Its sunday but i wanted to try and trick you all by pretending to post as if it was thursday. I have done this before a couple times and unless your sharper than a marble you'll have noticed the post date is a couple days later....anyways the secrets out so no mo tricking...or treating for exactly another 192 days.
So on thursday had an easy swim in the am, about 3.5km and then a run around the lake with my ipod shuffle. I just purchased this lovely piece of electronics. Never before have i given into the ipod cult but now i have. The new shuffle is great cause it clips onto anything and is minuscule. So as i am running two songs came up, Like a Prayer(Madonna) and 'Hair of the Dog' (Nazareth), that brought back memories of a fine fellow...Jesse Berton.
For those of you who don't know Jesse Berton let me briefly introduce him to you. Jesse Berton, born and raised in the heartland of Prince Rupert, came into my life in my first year of university. Quickly he became known as "Berton". Berton was a man of many wonders...skilled in the dark arts of incredible fashion sense, a rapist's wit, trained in ballet and tap dancing, and the intellect that got him through chemical engineering by being able to not go to a single class, then read the entire text book the night before the exam and score a higher grade, baffling everyone, than those studying until the cows came home.
As i was saying, Berton's wonders in dance allowed him to marvel the crowds at pit wednesdays. THe moves coming out of this guy and the choregraphy improv would dazzle the best dance with stars judge. When Like a Prayer came on, usually requested by someone who knew Berton, the show began. There were many other numbers in his ensemble but Like a Prayer was the one for me.
Hair of the Dog now was a song that took place in an entirely different setting. Hair of the dog was a regular number on any given day of the week, so pretty much at any time in Bertons room of 5th Dene. Bertons room was the gathering place for all of us kick back, play some crib, drink tea and other delicious beverages. These nights could lead anywhere....
Heart breaker, soul shaker
Ive been told about you
Steamroller, midnight stroller
What theyve been saying must be true
When the Chorus kicked in I will forever remember Bertons Face, eyes squinted shut, nose crinkled, and a quick head jolt in the backwards direction as he sang...
Now your messing with a....a son of a bitch
Berton is a man that everyone needs to meet and have a dance with.
So on thursday had an easy swim in the am, about 3.5km and then a run around the lake with my ipod shuffle. I just purchased this lovely piece of electronics. Never before have i given into the ipod cult but now i have. The new shuffle is great cause it clips onto anything and is minuscule. So as i am running two songs came up, Like a Prayer(Madonna) and 'Hair of the Dog' (Nazareth), that brought back memories of a fine fellow...Jesse Berton.
For those of you who don't know Jesse Berton let me briefly introduce him to you. Jesse Berton, born and raised in the heartland of Prince Rupert, came into my life in my first year of university. Quickly he became known as "Berton". Berton was a man of many wonders...skilled in the dark arts of incredible fashion sense, a rapist's wit, trained in ballet and tap dancing, and the intellect that got him through chemical engineering by being able to not go to a single class, then read the entire text book the night before the exam and score a higher grade, baffling everyone, than those studying until the cows came home.
As i was saying, Berton's wonders in dance allowed him to marvel the crowds at pit wednesdays. THe moves coming out of this guy and the choregraphy improv would dazzle the best dance with stars judge. When Like a Prayer came on, usually requested by someone who knew Berton, the show began. There were many other numbers in his ensemble but Like a Prayer was the one for me.
Hair of the Dog now was a song that took place in an entirely different setting. Hair of the dog was a regular number on any given day of the week, so pretty much at any time in Bertons room of 5th Dene. Bertons room was the gathering place for all of us kick back, play some crib, drink tea and other delicious beverages. These nights could lead anywhere....
Heart breaker, soul shaker
Ive been told about you
Steamroller, midnight stroller
What theyve been saying must be true
When the Chorus kicked in I will forever remember Bertons Face, eyes squinted shut, nose crinkled, and a quick head jolt in the backwards direction as he sang...
Now your messing with a....a son of a bitch
Berton is a man that everyone needs to meet and have a dance with.
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