Swim: Technical

We did some IM drills and a 3x300 as a main set. 50 is about as far as I can go with butterfly.

Total distance: about 1600

David out

Swim: Distance

A mixture of drills, kicking, and strokes plus lots of freestyle. About 1600 meters total

Run

Just did an out and back on Motivation Hill, circa 3 miles. Toe still feels a bit funny; will probably get it checked out at the med center when I get time.

David out

Run

Distance: 3.01 miles
Total Time: 21:24
Avg Pace: 7:07

Did an impromptu run today on soft ground. My left big toe is a little sore; not sure from what. Going to keep an eye on it.

David out

Bike: Long (41 miles)

Distance: 40.93 miles
Time: 2:48:58
Avg Speed: 14.5 mph
Max Speed: 37.8 mph
Total Ascent: 4382
Calories burned: 2589

Highway 9 climb:
1897 ft in 38 minutes. Not as steep as Old La Honda , but more prolonged. The actual elevation change is about equal. The climb today was 5.3 miles long, as opposed to the 3 miles of OLH. Seemed harder today!

Did one of my absolute favorite rides today- down south over Mt. Eden, then climb up highway 9 to skyline, then descend Page Mill. There are so many absolutely fantastic moments on this ride, I don't know where to begin. There's the little mountain roads on the way to Highway 9, where you're climbing up through shady, wooded areas and you can see trails going off to your left and right. There's the actual climb up highway 9, where if you pick the highest point around, then yes- you're going there. There's the fast portions of skyline where you hunker down against the wind rushing by and just fly down with the pavement whizzing by. And there's the view on Page Mill, with the foggy hills off to your right and the entire Bay Area in front of you. So good. So good. And through it all, the sound of your tires on the pavement, the security of your handlebars firmly in hand, the company of good friends, the dappled pattern of light and dark from the trees overhead, and the knowledge that you're there of your own accord and of your own power.

One of the best feelings in the world.

David out

P.S. I was discussing with Federico what would happen if you converted all your gravitational potential energy at the top of about 3000 meters to velocity. The answer? You'd be going about 300 miles per hour.

Swim: Fun Friday!

A bit fatigued from yesterday, but still going strong.

3x100 warmup
6x50 drill
10x100 intervals (I started at a 1:55 cruise (+5),but eventually settled into a 2:05. Room for improvement, right?)
8x50 drill (10 pushups in between each!)

Oh, I'm going to feel this tomorrow!

David out

Swim: Short workout

Had to squeeze in some time in Rec swim today.
3x100 swim
1x100 drill
1x100 stroke
2x500 swim
1x100 stroke

David out

Bike: Hills

A midday jaunt up Old La Honda today. I was breathing pretty hard, but managed to make it up in 24:14 (and all in second gear!

Distance: 21.88 miles
Time: 1:30:06
Avg Speed: 14.6
Max Speed: 37.6 mph
Total Ascent: 3624 ft


David out

Bike

Distance: 20.08
Time: 1:20:19
Avg Speed: 15.0 mph
Total Ascent: 1443 ft

A brisk morning bike ride up and back Alpine Road with Mark, Bryan, and Carlos.

It's really quite a beautiful sight in the morning. The sun is just rising over the pine trees and there isn't another soul in sight up along the more isolated stretches of Alpine (except for us bikers). My only complaint would be about the cold; it's 50 degrees to begin with and 20 mph windchill brings it down to toe numbing temperature. I'm nicely bundled up, but it's enough to make me start dreaming about hot waffles, sausages, and coffee.

A fair bit of climbing and descending today. I neglected to wipe off my rims after lubing my chain yesterday, and as a result my rear brake was singing when I tapped it on the curves in the downhill.

It's hard getting out of bed to head for a ride when it's still dark, but man oh man it's such a rush to get out there.

David out

Swim: Long distance

A very simple, zen like workout.

3x100 freestyle warmup
1x1900 freestyle
1x100 freestyle cooldown

I'm aiming for a half ironman this year. The 1.2 miles ar e roughly equivalent to 1900 m- hence the long distance. Swimming is so relaxing- it's very regular, rhythmic, and isolating. So much so that I can feel my stress flowing out when I'm in the pool.

Oh, I'll feel this tomorrow. Definitely some rest in order.

David out

Swim: Fun!

2x100 warmup
1x300 stroke count (~51 for a 50- blegh. Have to work on that)
1x300 mixed sprint
1x300 mixed stroke
1x300 timed (5:45)

Then some relays and pushups and tossing of a waterpolo ball around.

David out

Run: Hill repeats

Up the hill, down the hill. Up the hill, down the hill. Repeat for 30 minutes.

Distance: 3.69 miles
Time: 30:10
Avg Pace: 8:10

Not bad for sand. My knee is a little sore, so I'm going to lay off serious running for a bit longer.

David out

Swim: Distance

Back in the pool after a long hiatus! Feeling slow, but glad to be back. I need to work on getting my ankles flexible again, as well as general stroke work.

300 swim
100 stroke
100 kick

5x100 swim

100 swim
200 swim
300 swim

David out

Swim: Technical

A little fatigued in the shoulders today, but felt great to get back in the pool. Unfortunately, lots of glare due to the kickboard work- I should invest in goggles with more tint.

300 free
100 stroke

Main:
Set of 3{
2x50 kick
100 free
2x50 kick
100 stroke}

Timed 100
1:40 (ish)

David out

Let's do this

Hi folks,

This blog is a continuation of my old marathon training log. It won't be quite as focused towards a single race, but instead will detail my overall training for this year's triathlon season and beyond. My goals for this year are to race as much as possible and to race a half-Ironman. And who knows- perhaps I'll even Escape from the Rock this summer. But to do this will take a lot of sweat and determination- I can hardly wait!

All this and more. Stay tuned!

David out

Recovery ride

Type: Bike
Distance: 10.63 miles
Time: 42:29
Avg Speed: 15.0 mph

Here we go again. My generic short, flat bike ride through the Arastradero preserve. It was a bit chillly (currently 51 degrees F) but I quickly warmed up. Muscles feel pretty good; this is the first workout since my marathon and I'm ready to go.

David out