That's right, another set of snow pics.
Some random shots from the recent snowfall.
Images of "Storm One" 2/7/10 on PhotoPeach
Note on the hat: More than just a phenomenal style statement. It really worked to keep the snow out of my face during a walk when it was coming down thick and fast. Just had to shake a couple inches off of it a few times when it got to be more snow than hat.
Training: does shoveling and snow walking count?
Wednesday, February 10, 2010
Friday, February 05, 2010
Born in 2010
Twenty-Ten. That just sounds cool, eh?
Curveball coming at ya. I'm really not accustomed to congratulating someone other than myself, but I'll give it a go.
Congrats!! to the VA Rhims and the ABQ Fanaris. Welcome to the new additions.
Aiden (guessing on the spelling), the local snowmageddon arrival swaggered into the world early this morning flexing all of his 8.5lbs, announcing his presence with authority and a strong set of pipes.
While a few days ago the advance scout, little miss name tdb (hurry up and throw that dart at the wall of names already M) sauntered gracefully on stage out in New Mexico. Now you've each got both kinds (country and western). Nice.
I know many people are very happy for you all, especially me.
Curveball coming at ya. I'm really not accustomed to congratulating someone other than myself, but I'll give it a go.
Congrats!! to the VA Rhims and the ABQ Fanaris. Welcome to the new additions.
This pic is straight from Chuckie V's blog.
It's a great blog. That might even be Chuckie.
Aiden (guessing on the spelling), the local snowmageddon arrival swaggered into the world early this morning flexing all of his 8.5lbs, announcing his presence with authority and a strong set of pipes.
While a few days ago the advance scout, little miss name tdb (hurry up and throw that dart at the wall of names already M) sauntered gracefully on stage out in New Mexico. Now you've each got both kinds (country and western). Nice.
I know many people are very happy for you all, especially me.
Tuesday, February 02, 2010
A New Local Tri for 2010
There's a new tri in town this Spring. The Washington, D.C. Triathlon with Sprint and Olympic distance options was just announced.
(Note: there is another new event in October on the Columbia Tri course out in Ellicott City, MD. The Half Full Triathlon - .9mi, 56mi, 13.1mi. Very appealing distances for a crap swimmer like me. A definite maybe, October is a long way off.)
I hope the DC Triathlon is a success and an annual staple race on the local calendar. Tough economic times to put on a new event. I don't plan to enter this one, at least not this year. The DC Tri Club will be providing volunteer support, so that may be the way I show my tri love.
Why not race it? More cons than pros, for me. If I were from out of town this would be a tempting destination/vacation race, the chance to race around the monuments would probably trump all the negatives.
And, the fee. The cost involved with a race in downtown DC is unavoidable. It is what it is. And, it's a fundraiser event. Not firing any arrows of blame at the RD. But $175 is a bit of a poke in the age grouper eye ($150 off this for first 500 entrants).
It's all a bit like the 2010 Duathlon Nationals in Richmond this April but without any of the positives. I had a poor race there in '09, but can honestly say that race is well organized. I can also say the location stinks and the course is awful. What would Dubya say? Fool me once...
Speaking of tri spending, Runningwarehouse.com may be my new go to for shoes. Great prices, free 2 day shipping, free returns. Sorry RnJ.
Training:
Fri. 1-29-10
Sat. 1-30-10
62mins - warm up, steady ride, cool Distance: 21.272 mi
Sun. 1-31-10
(Note: there is another new event in October on the Columbia Tri course out in Ellicott City, MD. The Half Full Triathlon - .9mi, 56mi, 13.1mi. Very appealing distances for a crap swimmer like me. A definite maybe, October is a long way off.)
I hope the DC Triathlon is a success and an annual staple race on the local calendar. Tough economic times to put on a new event. I don't plan to enter this one, at least not this year. The DC Tri Club will be providing volunteer support, so that may be the way I show my tri love.
Why not race it? More cons than pros, for me. If I were from out of town this would be a tempting destination/vacation race, the chance to race around the monuments would probably trump all the negatives.
- June date = good
- Sprint and Oly options = good
- Riding on closed roads in the nation'c cap = rare gift
- Early start. 5:30a for the Sprint, 6:30a for the Oly. Damn. = call it a push
- Sleep in my own bed (no hotel $) and enjoy a short drive on race morning = very nice
- Must travel to and from the transition area at least twice -once Saturday to rack the bike and again Sunday for the race.
- Packet pickup is Fri. or Sat. only, no race day, so add that trip too.
- Loop course = meh
- Lots of turns on the bike course = double meh
- 1.5-2mi distance from finish line back to transition = hot steaming grande of meh. The swim start and finish, and the transition area is along the river near the Lincoln Memorial, but, the race (run) finishes at 3rd and Pa Av.
And, the fee. The cost involved with a race in downtown DC is unavoidable. It is what it is. And, it's a fundraiser event. Not firing any arrows of blame at the RD. But $175 is a bit of a poke in the age grouper eye ($150 off this for first 500 entrants).
It's all a bit like the 2010 Duathlon Nationals in Richmond this April but without any of the positives. I had a poor race there in '09, but can honestly say that race is well organized. I can also say the location stinks and the course is awful. What would Dubya say? Fool me once...
Speaking of tri spending, Runningwarehouse.com may be my new go to for shoes. Great prices, free 2 day shipping, free returns. Sorry RnJ.
Training:
Thur. 1-28-10
Run 55mins, ~7.3mi, 40F and windy
10min trans to Bike
Easy trainer spin after run, 53mins
Run 45mins on RC path, ~6mi, inserted 10:30 of tempo at 6:40 -:45 pace. Can't remember the last time I did anything resembling speedwork. Plan to add it to the regular mix, gradually, it's an essential ingredient for a BQ.
Core/Lift – 30mins – crunches, ball, pushups, plank, curls, etc.
Run 49mins easy-steady, ~6.2mi
Bike QR on the trainer a few hrs after run
Min Max Avg
Power: 0 283 173 watts
Heart Rate: 73 154 133 bpm
Cadence: 48 98 90 rpm
Speed: 3.9 23.9 20.6 mph
Easy day.
Saturday, January 30, 2010
Youtube-spiration.
It has started to snow here this morning. Maybe half an inch on the ground, and just now I heard a neighbor fire up his snow blower. Well done Mr. Snowver Achiever. The predicted total of 2-6 inches will not be piling up on your stretch of sidewalk. No sir.
On to the videos.
First, a collection of clips, almost all new to me.
Including: Ritzenheim in the XC Nationals; Prefontaine kicking and failing, kicking and failing...; Joan Benoit in the first women's olympic marathon in '84 (LA); Derek Redmond pulling a hammie in the Olympic 800 and limping home with his father; tiny Haile G (check that run form).
And below, American Dave Wottle in the '72 Olympic 800. (Love - LUV - the hat Dave!) Makes me think of Mark Fidrych. How can I never have heard of Wottle, this race?
Next to seeing President Obama throw down a vicious oh-no-he-di-int dunk over John "someday I'll dance with the stars" Boehner, those two run vids are about as good as it gets at gettin' me goin'. While I'm dreaming, how about General Odom (RIP) posterizing Mitch McConnell with a thunderous tomahawk off an alley-oop from the Hopester in Chief...
So, brainshop the love/hate politicians of your choice, into these bits.
On to the videos.
First, a collection of clips, almost all new to me.
Including: Ritzenheim in the XC Nationals; Prefontaine kicking and failing, kicking and failing...; Joan Benoit in the first women's olympic marathon in '84 (LA); Derek Redmond pulling a hammie in the Olympic 800 and limping home with his father; tiny Haile G (check that run form).
And below, American Dave Wottle in the '72 Olympic 800. (Love - LUV - the hat Dave!) Makes me think of Mark Fidrych. How can I never have heard of Wottle, this race?
Next to seeing President Obama throw down a vicious oh-no-he-di-int dunk over John "someday I'll dance with the stars" Boehner, those two run vids are about as good as it gets at gettin' me goin'. While I'm dreaming, how about General Odom (RIP) posterizing Mitch McConnell with a thunderous tomahawk off an alley-oop from the Hopester in Chief...
So, brainshop the love/hate politicians of your choice, into these bits.
Wednesday, January 27, 2010
On This Day...
On this day, not long ago, my little sister was born.
Happy birthday B! Can't imagine life without ya.
Happy birthday B! Can't imagine life without ya.
Saturday, December 19, 2009
SNOW Post
Snow-acane... Snow-pocalypse... Snow pics!
The mail got through, and brought me a gorgeous card crafted by the guru of the Devereaux Art Institute.
TV let me down Saturday. Stuck inside, I found some good viewing on the afternoon schedule, in particular college basketball and the annual 90 minute NBC broadcast of the Ironman World Champs. Good stuff to watch while aboard the trainer.
Unfortunately, the local major affiliates opted to go for all-day snow storm coverage. A regular sports white-out. Enough to make one stir crazy, stupid,and silly (a nice combo). Probably not as bad as getting stuck on a dead train under the Channel, but enough to get me out the door. I shoveled out of my cave, twice, and toured the 'hood on foot with camera at 4p and again around 9p.
Final total of roughly 19inches of powder here in R'ville. Nice, light, slightly sugary stuff. Not good for the old school runner-suspended sleds. Even an eight foot toboggan might just disappear down into the white quicksand. But, perfect for saucer sleds and those roll-up sheets of plastic. (Remember those? Like giant beach towel sized fruit roll ups?)
Rookie attempt at creating and blogging a slideshow:
First step toward snow fun: find some boots. Do I still have any that will do? In the last closet searched, score! - some old boots, containing misc stuff that apparently took up hiding in the boots to avoid the garbage bin. A little duct tape over some split seams on the uppers and good to go.
Met a few neighbors for the first time in the course of my walk. "19 inches on my deck at 3p " claimed one. Another predicted that "we won't see a plow for a day or two." All were chipper and smiling. Everyone is friendly when it snows. So far. Maybe grumpy sets in after a second day of being snowed in and a hernia or two.
The mail got through, and brought me a gorgeous card crafted by the guru of the Devereaux Art Institute.
TV let me down Saturday. Stuck inside, I found some good viewing on the afternoon schedule, in particular college basketball and the annual 90 minute NBC broadcast of the Ironman World Champs. Good stuff to watch while aboard the trainer.
Unfortunately, the local major affiliates opted to go for all-day snow storm coverage. A regular sports white-out. Enough to make one stir crazy, stupid,and silly (a nice combo). Probably not as bad as getting stuck on a dead train under the Channel, but enough to get me out the door. I shoveled out of my cave, twice, and toured the 'hood on foot with camera at 4p and again around 9p.
Final total of roughly 19inches of powder here in R'ville. Nice, light, slightly sugary stuff. Not good for the old school runner-suspended sleds. Even an eight foot toboggan might just disappear down into the white quicksand. But, perfect for saucer sleds and those roll-up sheets of plastic. (Remember those? Like giant beach towel sized fruit roll ups?)
Rookie attempt at creating and blogging a slideshow:
 |
| Snow Pics for slideshow |
First step toward snow fun: find some boots. Do I still have any that will do? In the last closet searched, score! - some old boots, containing misc stuff that apparently took up hiding in the boots to avoid the garbage bin. A little duct tape over some split seams on the uppers and good to go.
Met a few neighbors for the first time in the course of my walk. "19 inches on my deck at 3p " claimed one. Another predicted that "we won't see a plow for a day or two." All were chipper and smiling. Everyone is friendly when it snows. So far. Maybe grumpy sets in after a second day of being snowed in and a hernia or two.
Gas: $2.67-74.
Monday, December 07, 2009
Pre-Hab. Now Would be the Time, eh?
Blah. Winter. Yes, technically, it's a couple weeks away but 3-4inches of snow crashed the weekend here anyway. It was snow in the air, but it became nearly ankle deep slush on the ground.
DC Winter Wuss that I can be, I'm searching for productive indoor, at-home exercise options.
Below, examples of strength and stretch moves tailored to help runners fix imbalances, avoid injury and tightness, and generally strengthen the bits and pieces that play roles in the running movement.
The nice thing about video is the pause, rewind, or ffwd. Follow the whole routine or skim through to pick up new moves and eyeball form. The Howie Long look-a-like instructor/author, Mark Verstegen, is pretty well known. "Core Performance" is one of his better books.
And, two short (really) articles here and here (foot and ankle focus - the amazing toe towel scrunch) on similar strength and stability exercises.
DC Winter Wuss that I can be, I'm searching for productive indoor, at-home exercise options.
Below, examples of strength and stretch moves tailored to help runners fix imbalances, avoid injury and tightness, and generally strengthen the bits and pieces that play roles in the running movement.
The nice thing about video is the pause, rewind, or ffwd. Follow the whole routine or skim through to pick up new moves and eyeball form. The Howie Long look-a-like instructor/author, Mark Verstegen, is pretty well known. "Core Performance" is one of his better books.
And, two short (really) articles here and here (foot and ankle focus - the amazing toe towel scrunch) on similar strength and stability exercises.
Sunday, November 22, 2009
Almost Turkey Time
Not much to report from R-ville. Another fine weather weekend and a 4 star meal at Devereaux.
Looking forward to having B here for Thanksgiving in a few days.
Instead of pics of me, or my bike, or the view from my bike, a couple random cool videos.
B - maybe you'll recognize the scene.
San Fran hills + neat camera work + nifty soundtrack + track bike rider (fixed gear fool) = 1min of mesmerizing mind candy.
HD version here.
Looking forward to having B here for Thanksgiving in a few days.
Instead of pics of me, or my bike, or the view from my bike, a couple random cool videos.
B - maybe you'll recognize the scene.
San Fran hills + neat camera work + nifty soundtrack + track bike rider (fixed gear fool) = 1min of mesmerizing mind candy.
HD version here.
Massan from MACAFRAMA on Vimeo.
One more, with Johnny Cash and the SPCA.
Also, HD here.
Macaframa from MACAFRAMA on Vimeo.
Sunday, November 15, 2009
Another Sunday in Rock Creek
The whole town has given up on the 'Skins. Rather than go to the game or slouch on the couch watching, everybody was out enjoying the weather (high 60's) and the car-free sections of road running through Rock Creek Park. Bikers, runners, bladers, dog walkers, stroller pushers, horse riders from the nearby stables.
It was difficult to get shots without people in the frame.
The first few shots are heading South, following the creek.
The Crescent Trail, above. 
Experimented with use of the 10sec timer function. Shooting across the road. More bike traffic than cars. Perfect timing by one rider to get in the pic but not block me. Note my mildly nonplussed look. I saw him come around the bend, expected he'd probably screw up my efforts. He was going just fast enough not to do so.
Keen eyes may observe that the jersey and shorts are looking a tad stressed around the waist. Sure feel tighter than they did 8 weeks ago. Hope I don't have my Spandex privileges revoked. Well, it's all part of a plan.
Maybe you've heard the phrase train heavy, race light. Usually that means riding with the heaviest wheels you own, carrying lots of water bottles, redundant fix kits, etc. as a way to enhance the training effect. My dedication runs deeper than that.
Sure, I could just put rocks in my jersey pockets. Weak. I take it hardcore, challenging my limits logging hours a day, every day, strapped into a cookie-filled feedbag, eating more after 10pm than most people do all day. You can't fake the funk people. If you don't work yourself into a carbo-coma you're just not bringing it.
I'm already seeing tangible results. This morning, for the first time in recent memory, I spied belly button lint. It was tumbleweed size, hard to miss.
Yikes.
Duration:
Work: 1512 kJ
TSS: 183.4 (intensity factor 0.884)
Norm Power: 203
VI: 1.14
Pw:HR: 1.72%
Pa:HR: 3.93%
Distance: 42.355 mi
Min Max Avg
Power: 0 456 179 watts
Heart Rate: 84 169 142 bpm
Cadence: 22 102 72 rpm
Speed: 2.2 31.9 18.0 mph
Sunday, November 08, 2009
Fall frolic ride
Amazing weather today
Nearly 70F, clear, little wind.
Perfect for a 3hr Sunday cruise. Out to Falls, Esworthy, Seneca, River. Some Beach Drive.
Pics are all at spots along Beach.
Leaves are past peak, some nice color in spots.
artsy, eh?
4pm and looong shadows
the loyal old pony
Nearly 70F, clear, little wind.
Perfect for a 3hr Sunday cruise. Out to Falls, Esworthy, Seneca, River. Some Beach Drive.
Pics are all at spots along Beach.
Leaves are past peak, some nice color in spots.
artsy, eh?
4pm and looong shadows
the loyal old ponySaturday, November 07, 2009
October = Off Season
For the first time (ever?), I'm not perturbed by some semi-forced downtime. A bit of niggling, low grade - so far - plantar fasciitis. Run related. Bagged my October races. The pf now seems under control after plenty of TLC.
Lately, nearly zero swimming, a smattering of 35-45min runs, and unstructured smell-the-roses bike rides. And, lots of (over)eating. 8 instead of 6hrs sleep most nights. Shocker: 10 new lbs appeared around my mid-section. So there's a little more jiggle to my wiggle. It's belt tightening, for sure, just not the way it's supposed to be done.
Might give my mind and body a break from the S/B/R, try cross training with something completely different. Not sure what.
Perhaps cross country snow boarding. Doesn't look too hard to pick up. Could be a good intro to boarding for a newbie. As long as care is taken to avoid the skootch leg.
M&D in NYC for a visit with B this weekend. I hear M was pulling for the Phils over the Yankees. Hmmmm. Probably not too upset if she missed the ticker tape parade.
Gas about $2.75 here for the cheap stuff.
Lately, nearly zero swimming, a smattering of 35-45min runs, and unstructured smell-the-roses bike rides. And, lots of (over)eating. 8 instead of 6hrs sleep most nights. Shocker: 10 new lbs appeared around my mid-section. So there's a little more jiggle to my wiggle. It's belt tightening, for sure, just not the way it's supposed to be done.
Might give my mind and body a break from the S/B/R, try cross training with something completely different. Not sure what.
Perhaps cross country snow boarding. Doesn't look too hard to pick up. Could be a good intro to boarding for a newbie. As long as care is taken to avoid the skootch leg.
M&D in NYC for a visit with B this weekend. I hear M was pulling for the Phils over the Yankees. Hmmmm. Probably not too upset if she missed the ticker tape parade.
Gas about $2.75 here for the cheap stuff.
Monday, September 14, 2009
Racing in the Capital
Race weekend for me and the Devereaux runner. He cruised a training Half Marathon Sunday morning. At the same time I was downtown for what has become one of the largest triathlons in the world.
The Nation's Triathlon 9-13-09
1500m swim (Potomac River)
40K bike
10k run
New bike and run course this year. Just as flat.
Last year: 2,393 finishers
This year: 3,933 finishers
Me: Slower in the water. Faster on land. No injury. A healthy dose of fun and sun.
Mayor Fenty: ~15secs faster than me. Dammit.
70's and sunny, light wind.
SWIM
72F they said. Wore the full wetsuit.
Lots of body contact. Manged to swim pretty straight lines.
Dirty water from rainy week.
Wasted time wrestling into a sleeveless top before getting rolling on the bike. Could've gone topless and not been too chilly.
BIKE:
Used 11-23 cassette. Wheel cover. One bottle up front on the aero bars. (weak pic below)
Hit it hard out of the gate. Big ring all the way. Politely shouting "On YOUR left" all day, which is nice.
Almost too crowded on the bike course, but not quite. Only blocked briefly a couple times.
Took in a gel and ~16oz H2O. Almost vurped up the gel.
During the ride two guys passed me and stayed away. One was riding my bike. Score another showing for Felt.
RUN
Enjoyed a little tour of rows 20-23 searching for my rack spot. Finally, got headed toward Hains Point before circling back toward the Jefferson and returning to the finish near transition.
Again, 2 dudes passed me. One in my AG. Initially, caught him. Around mile 2. Ran with him and cajoled "let's go catch some guys, eh?" I was, apparently, still enjoying some race adrenalin and happy to be upright and off the bike. "No," he said, "I'm waiting." Uh-oh. I eased ahead. Not far past the 3mi mark he stopped waiting. Caught me and just kept fading into the distance.
Didn't monitor my mile splits, suspect I ran pretty evenly paced miles. It was tough to hold it for the last 2 miles. I tried to pick it up but doubt I shaved more than 3secs off my pace, and just as likely lost a little time despite the effort.
Yes, poor pic.
And, yes, I will eventually be trimming those cables.
The Nation's Triathlon 9-13-09
1500m swim (Potomac River)
40K bike
10k run
New bike and run course this year. Just as flat.
Last year: 2,393 finishers
This year: 3,933 finishers
Me: Slower in the water. Faster on land. No injury. A healthy dose of fun and sun.
Mayor Fenty: ~15secs faster than me. Dammit.
70's and sunny, light wind.
SWIM
72F they said. Wore the full wetsuit.
Lots of body contact. Manged to swim pretty straight lines.
Dirty water from rainy week.
Wasted time wrestling into a sleeveless top before getting rolling on the bike. Could've gone topless and not been too chilly.
BIKE:
Used 11-23 cassette. Wheel cover. One bottle up front on the aero bars. (weak pic below)
Hit it hard out of the gate. Big ring all the way. Politely shouting "On YOUR left" all day, which is nice.
Almost too crowded on the bike course, but not quite. Only blocked briefly a couple times.
Took in a gel and ~16oz H2O. Almost vurped up the gel.
During the ride two guys passed me and stayed away. One was riding my bike. Score another showing for Felt.
RUN
Enjoyed a little tour of rows 20-23 searching for my rack spot. Finally, got headed toward Hains Point before circling back toward the Jefferson and returning to the finish near transition.
Again, 2 dudes passed me. One in my AG. Initially, caught him. Around mile 2. Ran with him and cajoled "let's go catch some guys, eh?" I was, apparently, still enjoying some race adrenalin and happy to be upright and off the bike. "No," he said, "I'm waiting." Uh-oh. I eased ahead. Not far past the 3mi mark he stopped waiting. Caught me and just kept fading into the distance.
Didn't monitor my mile splits, suspect I ran pretty evenly paced miles. It was tough to hold it for the last 2 miles. I tried to pick it up but doubt I shaved more than 3secs off my pace, and just as likely lost a little time despite the effort.
The numbers. Nothing surprising.
2008 v 2009
2008 v 2009
Yes, poor pic.
And, yes, I will eventually be trimming those cables.
Friday, August 28, 2009
Felt Between My Legs!
Introducing: The new rig - 2009 Felt B2R TTR.
The deal was just too good to pass up.
Nowhere near std retail.
Just a scoche over 19lbs as pictured.
I'd be wearing a smile but for the mosquitoes that were swarming about and sucking me dry.
Sunday, July 19, 2009
July 10th to 19th
Very, very good to see nothing but positive reports from Denver so far.
My thoughts are with B & M in Colorado.
In lesser news, the last ten days of my play time below. Pretty solid block of consistency. Would've liked one more bike and swim. New twist lately is swim-run combos in the mornings. I like the S->R, been a year since I last inserted some of those. Running brand new routes that turn out well also makes for a nice run.
No pics. Sorry. Instead, a motivational trailer from the folks at VS. It's no Obama NAACP speech, but it's a fun 2 mins of visual go juice. TDF watchers will have seen versions of it. Hasn't gotten old on me yet.
Lydia & Dr. Lee-Pow phys therapy evening deep massage, chiro adjustment and graston on lower ITB/quad line at the ol' spot just above the outer knee.
My thoughts are with B & M in Colorado.
In lesser news, the last ten days of my play time below. Pretty solid block of consistency. Would've liked one more bike and swim. New twist lately is swim-run combos in the mornings. I like the S->R, been a year since I last inserted some of those. Running brand new routes that turn out well also makes for a nice run.
No pics. Sorry. Instead, a motivational trailer from the folks at VS. It's no Obama NAACP speech, but it's a fun 2 mins of visual go juice. TDF watchers will have seen versions of it. Hasn't gotten old on me yet.
Swim 25-30mins a.m, ~1K
Diamond in the Rough Oly Tri RACE
Swim 1mi – 28:52 (course short of a mile?)
T1 –
Bike - medium rollers, then 1mi climb around mi 22. 70's very humid hazy, 1 rocket gel, 1+ water bottle, .5 bottle electro
Total
Entire workout (200 watts):
Duration:
Work: 928 kJ
TSS: 112.9 (intensity factor 0.937)
Norm Power: 215
VI: 1.08
Pw:HR: 0.22%
Pa:HR: -5%
Distance: 26.536 mi
Min Max Avg
Power: 0 436 200 watts
Heart Rate: 126 171 158 bpm
Cadence: 27 114 86 rpm
Speed: 0 42.3 20.6 mph
T2 – 1:13
Run – 5mi, 30:47 (
Work a.m.
Swim 25mins easy afternoon
evening - Run 46mins steady-minimally frisky, felt good, ~6.2mi
Core/lift – 10mins
Tue.
Swim 36mins a.m. ~1500m total
Steady swim, no pitstops, 2 x 50 kick inserted near end,
Bike QR trainer p.m.
Entire workout (172 watts):
Duration:
Work: 623 kJ
TSS: 60.7 (intensity factor 0.777)
Norm Power: 179
VI: 1.04
Pw:HR: 0.48%
Pa:HR: 6.93%
Distance: 20.373 mi
Min Max Avg
Power: 0 265 172 watts
Heart Rate: 74 152 132 bpm
Cadence: 39 98 90 rpm
Speed: 3.2 23.3 20.3 mph
Swim 400 wup; 2x (50 right breath, 50 left); 200, 400, 300, 200 (all at
Total - 2100m
8min Transition to run
Run 46 mins cap crescent trail, ~6.15mi, downhill toward macarthur and back
Lydia & Dr. Lee-Pow phys therapy evening deep massage, chiro adjustment and graston on lower ITB/quad line at the ol' spot just above the outer knee.
Thur. 7-16
Swim 40mins a.m.
Steady free, 2 x 50kick/100 free at end.
~1600m total
Bike QR trainer recvry+ p.m.
Entire workout (158 watts):
Duration:
Work: 618 kJ
Fri. 7-17
Swim & Run before work
Swim ~1hr
600wup
4x100 on :15-:20 rest (~2:00-:05), 2x50 on ~:10 rest (~:58), 100 easy;
3x100 (same), 2x50 (same), 100 easy
2x100 (same), 2x50 (same) (last one in :58), 100 easy
1x100 (same), 1x50 (same) (same
150 cool
~2300m
10min trans to run
Run 39mins, ~5mi, out and back crescent trail north/south
Bike QR trainer after work, steady
Entire workout (167 watts):
Duration:
Distance: 22.009 mi
Min Max Avg
Power: 0 269 167 watts
Heart Rate: 77 149 130 bpm
Cadence: 32 98 91 rpm
Speed: 2.5 23.5 20.0 mph
Sat. 7-18
Swim
-work-
Bike QR Outdr Seneca-River in afternoon
Meat:
Duration:
Work: 1448 kJ
TSS: 158.7 (intensity factor 0.822)
Norm Power: 189
VI: 1.1
Pw:HR: 5.97%
Pa:HR: -4.8%
Distance: 42.501 mi
Min Max Avg
Power: 0 375 171 watts
Heart Rate: 85 152 133 bpm
Cadence: 29 114 80 rpm
Speed: 2.1 39.3 18.1 mph
Entire workout (166 watts):
Duration:
Distance: 49.339 mi
Sun. 7-19
Work 8:30a – 1p
Run 2hrs, ~16mi, 2 gels, carried 2 water flasks, refilled once
Start at
Quick 10-15min recvry swim. Cooooool water, ahhh.
Sunday, July 12, 2009
Peaks
The crust, the filling.... I'm drooling just remembering. I think there was a new berry in the mix, some marionberry to go along with the blueberry. Well done Mom. Quite the Father's Day baking. Not even the most scrutinous (?) of food critics could find room for improvement. Pie bakers 'round the world should hang up their aprons. Game over.
I fear it's here. The peak of the year, summit of summer. Savor it. I shall.
So far, for me:
- a great Memorial Day weekend of racing the Triple T, checking that box on the life list of races;
- early morning outdoor swims in 50m pool under the sunrise;
- the Perfect Pie (above);
- the 4th;
- a blast of a race at Diamond in the Rough 7/11;
- Le Tour!
- staying just on the good side of the health/injury line (so far, knocking on formica); and
- the annual combo of long days, warm temps, escaping to the AC, and summer popcorn flicks in chilly theatres.
But for lacking the Perfect Pie to cap the day, July 11th may have been the summer high point in a nutshell. Great weather + fun race in the morning + TDF mountains stage to watch in the evening.
The TDF is shaping up to be something special. High drama in Hi Def. Thank you Versus for the HD. Really brings out the visual beauty in the most beautiful sport in the world.
Flashback to May...
I survived the Triple T racing weekend at Shawnee State Park in Portsmouth, OH, just along the KY border. It was as billed - EPIC. Gas in OH on Memorial Day was $2.59, best price I saw for the cheap stuff. Too nuked and too busy eating/recoverying to take pics once the racing weekend commenced, these lame shots will have to do.
The gear, including the race jersey all participants were required to wear for every race. Made for a nice army-of-triathletes kind of belonging feel, comraderie.
Transition area, empty, the day before the races started. Swim course in the distance, and closer below.
Middlin results below. No bother. It was more about discovery - how my mind and body acted and reacted in tackling his beast - than competing against others. Highlight for me was finding my run legs ~4 miles into the half marathon on Sunday. I may go back and attempt to really "race" it with an eye on time.
Forward now 6 weeks to the present and the Diamond in the Rough Oly distance race in Perryville, MD just off 95 North of Baltimore. Swim (shorter than advertised, no way that was 1 mile) in the mouth of the Susquehanna River. Somewhat rolling bike course and flat run. A fun course.
And, a good opp to be a gear geek. The full wetsuit for the swim, and aero helmet, rear wheel cover, deep dish front aero wheel on the bike. ~80 and muggy - warm enough but not jungle oppressive. I decided to ride and run shirtless. You know, a little something for the ladies. Yes, I give back to the sport.
Started with a large wave of swimmers, good deal of body contact. Never got a good rythym. Had to give the Heisman to one stout swimmer that would not stop veering into me. About the same speed but with no compass, he earned a strong redirect shove after the 4th collision. He noticed me, finally, gave me an angry water logged "f#!k" but never broke his stroke. Good day sir.
As I am oh so familiar with, the slow swim has an upside - passing people all day once on land. That's fun. Pick a rabbit, catch it. Again, and again. Def helps keep the focus forward. As does fear of being caught by the stout swimmer.
Geek stuff in transition.
Sea of bikes. Love it.
Even with a crap swim this year on a shortened swim course, pretty nice splits compared to 2003. Older but not slower. I'll file that in the personal W column.Race pics here, you'll find me toward the bottom of page 1.
Saw gas for $2.39 in Perryville. Paid $2.59 a day later in DC.
Thursday, May 21, 2009
It's not racing, it's pacing.
Cue the Jaws theme. Or, maybe the classic Rocky music. Less foreboding, more blindly optimistic.
It's "T" time. The race I originally entered to take on in '08 is here.
Three days, four races. Fri. - Sun.
Every course serves up more lumps than my cysty foot...
Run - same road every day, out and back once or twice depending.
Fri. night - a short bumpy 5miles for race 1.
Sat. morning - a nice little leg warmer for race 2
Sat. afternoon - race 3, out and back, up and down.
Sun. morning - this loop, twice for the last race.
It's "T" time. The race I originally entered to take on in '08 is here.
Three days, four races. Fri. - Sun.
Every course serves up more lumps than my cysty foot...
Run - same road every day, out and back once or twice depending.
Fri. night - a short bumpy 5miles for race 1.
Sat. morning - a nice little leg warmer for race 2
Sat. afternoon - race 3, out and back, up and down.
Sun. morning - this loop, twice for the last race.
Wednesday, May 06, 2009
Not unascysted (warning: ugly foot pics)
Looked down while stretching, and... WTH?!
This peanut M&M sized thing on my right foot popped up out of nowhere.
Doesn't hurt.
Most likely a ganglion cyst. If I'm lucky it will resolve on it's own over weeks or months. Or, an alien bug will emerge, or, better yet burrow up to my brain while I sleep.
This peanut M&M sized thing on my right foot popped up out of nowhere.
Doesn't hurt.
Most likely a ganglion cyst. If I'm lucky it will resolve on it's own over weeks or months. Or, an alien bug will emerge, or, better yet burrow up to my brain while I sleep.
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