Sunday, December 29, 2013
Friday, December 27, 2013
Wednesday, December 25, 2013
Spinervals 21.0
Christmas ride!
So, I'm on blood thinners now. I was diagnosed with DVT on the 17th of this month after almost 3 weeks of pain and ultrasounds and doctor visits. All bike rides will be on the trainer until I'm off the thinners...
http://connect.garmin.com/activity/420746060
So, I'm on blood thinners now. I was diagnosed with DVT on the 17th of this month after almost 3 weeks of pain and ultrasounds and doctor visits. All bike rides will be on the trainer until I'm off the thinners...
http://connect.garmin.com/activity/420746060
Wednesday, December 4, 2013
Monday, December 2, 2013
Sunday, December 1, 2013
Monday, November 25, 2013
Sunday, November 24, 2013
Thursday, November 21, 2013
Tuesday, November 19, 2013
Monday, November 18, 2013
Saturday, November 16, 2013
Sunday, September 8, 2013
Nations Triathlon!
Bike: http://connect.garmin.com/activity/405001015
Run: http://connect.garmin.com/activity/405001037
Run: http://connect.garmin.com/activity/405001037
Monday, September 2, 2013
Sunday, September 1, 2013
Wednesday, August 21, 2013
Sunday, August 18, 2013
Thursday, August 15, 2013
Tuesday, August 13, 2013
Tuesday, August 6, 2013
Sunday, August 4, 2013
Rock Climbing
Went rock climbing with my roommate. It was good. Got a good upper body workout.
Other than that, feeling kind of shitty. And fat.
Other than that, feeling kind of shitty. And fat.
Saturday, August 3, 2013
Golden Gate Park
Explored the park and did some bike handling drills. It was good. Felt fine to be out.
Monday, July 29, 2013
Swimming in the short pool.
Did some of this:
Wasn't able to do a full hour because of pool rules. But I put a solid effort into my warmup and my drills. Didn't rest much at all.
| 4x200 EBEH | 50 E | 50 B | 50 E | 50 H | Rest |
| Set 1 | 47.55 | 53.83 | 40.34 | 22.92 | |
| Set 2 | 48.67 | 56.92 | 41.62 | 24.31 | |
| Set 3 | 48.91 | 56.25 | 41.26 | 24.43 | |
| Set 4 | 51 | 58.5 | 40.96 |
Wasn't able to do a full hour because of pool rules. But I put a solid effort into my warmup and my drills. Didn't rest much at all.
Sunday, July 28, 2013
Spinervals 17.0 - exhausted.
Put my trainer together last night. Everything seemed to be getting in the way of actually accomplishing my ride by a reasonable hour... mostly me. Once I finally got on the bike, it didn't take long for me to feel completely exhausted. Actually it took about 22 minutes. You can see from my HR data that I was pretty consistent up until about 30 minutes in and then I think I started to bonk. I was able to keep things together, but man did it hurt. I just felt tired. It didn't help that my saddle is painful and my feet fell asleep. Oh well, chalk it up to an early training day late at night.
Saturday, July 27, 2013
Panhandle loops
Run 35: Aerobic base run Z2-Z3. If your HR goes too high. STOP. Slower is better right now. Time doesn't matter, form and HR does. Use your inhaler.
http://connect.garmin.com/activity/349916184
http://connect.garmin.com/activity/349916184
Friday, July 26, 2013
Golden Gate Park ride
Bike 45: 10 mins WU in small chain ring. 25 mins at a Z3 pace in whatever gear where natural cadence (80-90rpm). Don't go too hard - NOT Z4! 10mins CD. Spend the cool down working on getting your HR settled. Afterwards analyze your HR during the 25mins. Is the second half much higher than the first half? Remember to breathe.
http://connect.garmin.com/activity/349916222
http://connect.garmin.com/activity/349916222
Wednesday, July 24, 2013
Bloggetty blog blog blog... RUN!
Okay, so I ran today. My Nike+ crapped out on me after 10 minutes, which is lame, but Nexercise got the whole 35 mins. I forgot that I have asthma... uh... duh. And therefore struggled through this run. I usually take a puff or two before heading out if I'm a fatass (AKA: not in shape) so that I can make it. Today, I forgot. But I pulled off the run anyway. It took a lot out of me because I wasn't really taking in optimal levels of oxygen, but that's what I get for leaving my inhaler at home. I won't likely forget again.
Ran the first 30 mins and walked the last 5 so that I didn't pass out. Nexercise tracked 3.05 miles in 35:52. Not awesome. Not horrible.
Today is also my first official day of Whole30. Yesterday I intended to start, but the BF wanted to go to sushi and I wasn't feeling up for argument. Haven't seen the poor guy in almost a month. Figured I'd let it go for a day and start fresh. I didn't have my first meal until late in the day, partially because I slept in and partially because I got distracted with work right away. I will probably only eat twice today.
Ran the first 30 mins and walked the last 5 so that I didn't pass out. Nexercise tracked 3.05 miles in 35:52. Not awesome. Not horrible.
Today is also my first official day of Whole30. Yesterday I intended to start, but the BF wanted to go to sushi and I wasn't feeling up for argument. Haven't seen the poor guy in almost a month. Figured I'd let it go for a day and start fresh. I didn't have my first meal until late in the day, partially because I slept in and partially because I got distracted with work right away. I will probably only eat twice today.
Sunday, July 14, 2013
New York City Triathlon
Tri Harder!
Goals:
Swim - 35 minutes (2'07 per 100y)
Bike - 1 hour, 35 minutes (16mph)
Run - 60 minutes (10min mile)
TOTAL: 190 minutes (3 hrs, 10 minutes plus transition)
Actual:
Swim - 21:49 (1'18 per 100y) - YAY! (Thank you Hudson River current...)
Bike - 1:48:35 (13.7mph) - a little slow especially on hills, but I had enough gas in the tank to finish
Run - 1:18:48 (12.75min mile) - a lot of slow running, walk through the hydration centers plus a potty break...
TOTAL: 209 minutes (3 hrs, 29 minutes plus transition)
Okay, so not super awesome, but not horrible either. Plus I beat my arch nemesis' time by nearly half an hour, so all is well with the world.
Swim recap:
I actually felt alright with this one. I swam straight, I maintained my focus, I sighted well. In the first 1200m I probably swam 150m on my back, letting myself take some deep breathing moments and focus myself. My wetsuit felt really tight around my chest so I was trying to stay calm and breathe deeply. I swam the last 300m+ without flipping over and without altering my stroke. I am very proud of the swim. Last year, with training, I finished in 19:30. A difference of only 2:19. I'll take it.
Bike recap:
I rented a great bike (thank you, Bike Gods) from my favorite LBS, Sids. A little Cannondale Synapse - carbon frame, lots of zip. My average speed was around 14mph, which is down about 4mph from my "trained" speed, but I still was able to hit speeds of over 30mph almost every mile of the race. Top speed (downhill, of course): 37.4mph. zoom zoom.
Run recap:
This was not the greatest thing I have ever done, but I definitely went the way of "slow and steady". I ran steadily when I ran, good form instead of sloppy. I walked briskly if I walked - mostly through the hydration stations - and I smiled as much as I could. It was a hot day, so I made sure to stay hydrated (definitely saw someone in non-responsive mode being taken away by the EMTs). I also made a deal with myself: run the entire way in from the mile 5 marker. I kept the promise, and had been running for about a quarter mile prior to that, so the last mile and a half were walk-free.
Transitions recap:
Setup in the morning went well. I was fortunate to have my immediate bike "neighbor" missing AND I was right next to the end of a rack, which always means a little extra space. Good position in an easy to spot row. I didn't miss my rack running in either time, which is good on me! The walk to swim start was lovely. I probably jumped the gun with my wetsuit and put it on too early, but I thought I was making a good decision at the time... Ended up biting me in the rear when I realized I hadn't used the potty and time was slipping away to do so. This resulted in a moderately full bladder to start the race. "Pee during the swim" you say? I would love to... except I couldn't. Mental block? Inability to pee and move? Exceptional potty training as a child? Who knows... no dice.
So, that lead to bike transition. I'm in Yellow, so we get 700m of barefoot running in a wetsuit. Makes transition time a bit long. I remembered to wipe my "Hudson beard" off nice and early and stripped down to my waist almost right away so that I could breathe again. Took the actual transition into bike slower than normal, making sure to put on gloves (good idea) and open my shot blocks in advance (also smart) plus a hit of my inhaler (to be safe). Not a bad transition, just a bit on the tortoise side of things... Oh, and did I mention that I still had to pee?
Twenty-five miles of bumpy biking later, I transitioned into running gear - again taking some time and care. I made sure to hit the ground running with a slow and steady mentality, plus smiling. Smiling makes you faster. A good thing, too, since I was wearing very little red (inside joke).
After about the second mile, I was really distracted by my bladder... so I did take the time to pitstop, which is obnoxious enough when you're wearing a trisuit. Doubly so when you're wearing TWO. I wore my regular trisuit under my team-issued garments (they are relatively cheap and ride up, causing VERY unattractive photos and minimizing comfort). Potty break probably took 4-6 minutes.
Takeaways:
Train. Duh.
Smiling is good. Form is good. Hydration is good. Forgetting to use the bathroom is bad.
When it comes right down to it, I want to be a happy athlete. And racing the New York Triathlon on a hot summer day makes me happy!
Goals:
Swim - 35 minutes (2'07 per 100y)
Bike - 1 hour, 35 minutes (16mph)
Run - 60 minutes (10min mile)
TOTAL: 190 minutes (3 hrs, 10 minutes plus transition)
Actual:
Swim - 21:49 (1'18 per 100y) - YAY! (Thank you Hudson River current...)
Bike - 1:48:35 (13.7mph) - a little slow especially on hills, but I had enough gas in the tank to finish
Run - 1:18:48 (12.75min mile) - a lot of slow running, walk through the hydration centers plus a potty break...
TOTAL: 209 minutes (3 hrs, 29 minutes plus transition)
Okay, so not super awesome, but not horrible either. Plus I beat my arch nemesis' time by nearly half an hour, so all is well with the world.
Swim recap:
I actually felt alright with this one. I swam straight, I maintained my focus, I sighted well. In the first 1200m I probably swam 150m on my back, letting myself take some deep breathing moments and focus myself. My wetsuit felt really tight around my chest so I was trying to stay calm and breathe deeply. I swam the last 300m+ without flipping over and without altering my stroke. I am very proud of the swim. Last year, with training, I finished in 19:30. A difference of only 2:19. I'll take it.
Bike recap:
I rented a great bike (thank you, Bike Gods) from my favorite LBS, Sids. A little Cannondale Synapse - carbon frame, lots of zip. My average speed was around 14mph, which is down about 4mph from my "trained" speed, but I still was able to hit speeds of over 30mph almost every mile of the race. Top speed (downhill, of course): 37.4mph. zoom zoom.
Run recap:
This was not the greatest thing I have ever done, but I definitely went the way of "slow and steady". I ran steadily when I ran, good form instead of sloppy. I walked briskly if I walked - mostly through the hydration stations - and I smiled as much as I could. It was a hot day, so I made sure to stay hydrated (definitely saw someone in non-responsive mode being taken away by the EMTs). I also made a deal with myself: run the entire way in from the mile 5 marker. I kept the promise, and had been running for about a quarter mile prior to that, so the last mile and a half were walk-free.
Transitions recap:
Setup in the morning went well. I was fortunate to have my immediate bike "neighbor" missing AND I was right next to the end of a rack, which always means a little extra space. Good position in an easy to spot row. I didn't miss my rack running in either time, which is good on me! The walk to swim start was lovely. I probably jumped the gun with my wetsuit and put it on too early, but I thought I was making a good decision at the time... Ended up biting me in the rear when I realized I hadn't used the potty and time was slipping away to do so. This resulted in a moderately full bladder to start the race. "Pee during the swim" you say? I would love to... except I couldn't. Mental block? Inability to pee and move? Exceptional potty training as a child? Who knows... no dice.
So, that lead to bike transition. I'm in Yellow, so we get 700m of barefoot running in a wetsuit. Makes transition time a bit long. I remembered to wipe my "Hudson beard" off nice and early and stripped down to my waist almost right away so that I could breathe again. Took the actual transition into bike slower than normal, making sure to put on gloves (good idea) and open my shot blocks in advance (also smart) plus a hit of my inhaler (to be safe). Not a bad transition, just a bit on the tortoise side of things... Oh, and did I mention that I still had to pee?
Twenty-five miles of bumpy biking later, I transitioned into running gear - again taking some time and care. I made sure to hit the ground running with a slow and steady mentality, plus smiling. Smiling makes you faster. A good thing, too, since I was wearing very little red (inside joke).
After about the second mile, I was really distracted by my bladder... so I did take the time to pitstop, which is obnoxious enough when you're wearing a trisuit. Doubly so when you're wearing TWO. I wore my regular trisuit under my team-issued garments (they are relatively cheap and ride up, causing VERY unattractive photos and minimizing comfort). Potty break probably took 4-6 minutes.
Takeaways:
Train. Duh.
Smiling is good. Form is good. Hydration is good. Forgetting to use the bathroom is bad.
When it comes right down to it, I want to be a happy athlete. And racing the New York Triathlon on a hot summer day makes me happy!
Saturday, July 13, 2013
BLOG MOAR!!!
Okay, so I'm going to start blogging again to get my rear end back in shape. Today I biked a total of 10 miles on the fancy Cannondale Synapse bike that I rented from SIDS. I loved it. What a great bike. I'll have to keep it in mind for when I want to upgrade to a carbon frame. All told, I wasn't averaging much speed, but we're starting with what we've got.
Yay bike!
Yay bike!
NYC Triathlon Race Plan
Saturday, July 13 (my birthday!!): Put on your numbers. Pick up bicycle - bring pedals and a pair of bike shorts / shoes to do a fitting. Head to transition area to rack bike, make sure you are in
small ring/15 to start - don't forget plastic bags for handlebars and saddle! Go to team dinner, YAY! Tonight, pack backpack:
Swim cap, goggles, flip flops, helmet, sunglasses, trisuit, glide, socks, gloves, bike shoes,
running shoes, sports bra, hat, race belt,
RoadID, HR monitor, Garmin watch, wet
suit, timing chip, plastic bags, towel (x2), GU, water bottle, add'l nutrition,
transition bag, bike kit, sunscreen, ID, registration info.
In bed by 9pm.
Sunday, July 14: Wake up at 3:30am. Shower, fix hair, eat breakfast, grab transition bag and take subway at 4:00am to transition area. Check bike (ABC), set up transition items, hydrate. Take transition bag and swim stuff out of transition. Use restroom, put on wetsuit/swim cap, double check transition area, pat yourself on the back - you made it!
Eat a GU 15 mins before race wave start.
Swim: Enter the water near the edge of "humanity", swim strong to get a good position, then recover in the water, pacing around 2' per 100y. Focus on your rhythm. Long, lean strokes. Focus on reach and glide, high elbows and strong pull.
T1: Take off cap/goggles. Peel wetsuit down to waist as you run. Transition smoothly into the bike - helmet, sunglasses, watch, nutrition, socks, shoes, GO! Unrack & run with bike on your LEFT.
Bike: Use the first five minutes (just over a mile) to get yourself in the zone. This is your strong sport, you are a good cyclist. Eat some nutrition in this first 5 minutes, drink some water. Now go! Power up hills and recover down. Pass smoothly and with purpose, don't slow down to pass - drive through. Stay down in the drops as much as possible, keep your body aerodynamic. Hydrate throughout - every 15 minutes take a drink, this is important - remember how dehydrated you felt running the CP Sprint. Eat again 45-55 mins in (or at turnaround). Finish strong.
T2: You know this one. Fast and smooth. Helmet, hat, shoes, GO! Don't think.
Run: You are going to be tired. Let your body get into the zone. Eat a GU as you start the first part of your run. This is the last section of the race! You've got it! Let your legs loosen up for the first 10 minutes. After 10 minutes, go a little harder. Try to aim for a 10 minute mile and try to stay consistent at that pace for the remainder of the run. When you get halfway through, see how you feel, if you can give it more - do it. The last mile is all you - this is the last part of the race, you can give it all you've got. Stay focused, keep good form, finish strong and leave nothing in the tank. Great job!
Post race: Bask in the glory! You've just accomplished a great feat for yourself. This is a great day. Take your medal and get some food!
Goals:
Swim - 35 minutes (2'07 per 100y)
Bike - 1 hour, 35 minutes (16mph)
Run - 60 minutes (10min mile)
TOTAL: 190 minutes (3 hrs, 10 minutes plus transition)
Sunday afternoon - take bike back to the shop. Great job.
Sunday, July 14: Wake up at 3:30am. Shower, fix hair, eat breakfast, grab transition bag and take subway at 4:00am to transition area. Check bike (ABC), set up transition items, hydrate. Take transition bag and swim stuff out of transition. Use restroom, put on wetsuit/swim cap, double check transition area, pat yourself on the back - you made it!
Eat a GU 15 mins before race wave start.
Swim: Enter the water near the edge of "humanity", swim strong to get a good position, then recover in the water, pacing around 2' per 100y. Focus on your rhythm. Long, lean strokes. Focus on reach and glide, high elbows and strong pull.
T1: Take off cap/goggles. Peel wetsuit down to waist as you run. Transition smoothly into the bike - helmet, sunglasses, watch, nutrition, socks, shoes, GO! Unrack & run with bike on your LEFT.
Bike: Use the first five minutes (just over a mile) to get yourself in the zone. This is your strong sport, you are a good cyclist. Eat some nutrition in this first 5 minutes, drink some water. Now go! Power up hills and recover down. Pass smoothly and with purpose, don't slow down to pass - drive through. Stay down in the drops as much as possible, keep your body aerodynamic. Hydrate throughout - every 15 minutes take a drink, this is important - remember how dehydrated you felt running the CP Sprint. Eat again 45-55 mins in (or at turnaround). Finish strong.
T2: You know this one. Fast and smooth. Helmet, hat, shoes, GO! Don't think.
Run: You are going to be tired. Let your body get into the zone. Eat a GU as you start the first part of your run. This is the last section of the race! You've got it! Let your legs loosen up for the first 10 minutes. After 10 minutes, go a little harder. Try to aim for a 10 minute mile and try to stay consistent at that pace for the remainder of the run. When you get halfway through, see how you feel, if you can give it more - do it. The last mile is all you - this is the last part of the race, you can give it all you've got. Stay focused, keep good form, finish strong and leave nothing in the tank. Great job!
Post race: Bask in the glory! You've just accomplished a great feat for yourself. This is a great day. Take your medal and get some food!
Goals:
Swim - 35 minutes (2'07 per 100y)
Bike - 1 hour, 35 minutes (16mph)
Run - 60 minutes (10min mile)
TOTAL: 190 minutes (3 hrs, 10 minutes plus transition)
Sunday afternoon - take bike back to the shop. Great job.
Saturday, May 25, 2013
Monday, May 6, 2013
Sunday, May 5, 2013
Sunday, April 14, 2013
Prospect Park Duathlon info
http://connect.garmin.com/activity/298125044
http://connect.garmin.com/activity/298125053
http://connect.garmin.com/activity/298125066
http://connect.garmin.com/activity/298125053
http://connect.garmin.com/activity/298125066
Saturday, April 13, 2013
Race Plan - Prospect Park Duathlon 2013
Race plan:
Friday evening:
Prep all gear, make sure you have all the nutrition and fluids you need for race day
- Lay out clothes for run. You will wear this to the race:
Trisuit, compression socks, light bike pants, running shoes, running jacket, heart monitor, Forerunner, Road ID, hat, inhaler
- Pack backpack
Helmet, biking shoes, sunglasses, gloves, GU, extra water bottle, driver's license, windbreaker
- Check bike
Tire pressure, chain, brakes
Wipe bike down, clean/lube chain
Check bike pack to make sure you have emergency supplies
Eat a good dinner
Shower
Get in bed by 9:30pm
Race Day
Wake up at 4am
4:05 Dress, grab liquids / food from fridge
4:15 Eat pita peanut butter & jelly sandwich
4:20 Hydrate
4:25 Double check bike
4:40 Bathroom
4:45 Depart, allow extra time to get to subway
Bike from Seaman Ave to 168th Street. Subway from 168th Street to Prospect Park should take 1 hour 15 minutes. Arrive at Prospect Park at 6:30am
7am- packet pickup (bib 57)
7:15 - bike to transition area
7:30 - double check bike, put gear in place for transition, apply bib/stickers, relax - you're there!
7:45 - mandatory pre-race meeting
8:00 - RACE BEGINS - YOU WILL FINISH!
Goals:
- Finish under 1:30:00
- Finish strong!
Race day success:
- Pace yourself! Don't go out too hard.
- Smart transitions - be thoughtful, not rushed.
- First mile of bike go easy, let your body transition
- Pace final 2 miles to avoid cramping and fatigue/asthma
- Practice good nutrition:
Eat 4 tz 15 mins before, hydrate (sip) during first run
GU at bike transition, hydrate every loop
Final leg, GU at transition, sip water, don't chug - no cramping!
- Stay in the drops on bike as much as possible, stretch legs every loop
- Finish strong. Don't lose form at the end!
Things to remember:
This is your first race of the season - NOT YOUR "A" RACE
You are doing this for you - it's not about the other athletes
Don't worry about what the other athletes are doing
You are not going to "win", but you aren't going to "lose"
Listen to your body, and make sure to feed it
This is your race.
Friday evening:
Prep all gear, make sure you have all the nutrition and fluids you need for race day
- Lay out clothes for run. You will wear this to the race:
Trisuit, compression socks, light bike pants, running shoes, running jacket, heart monitor, Forerunner, Road ID, hat, inhaler
- Pack backpack
Helmet, biking shoes, sunglasses, gloves, GU, extra water bottle, driver's license, windbreaker
- Check bike
Tire pressure, chain, brakes
Wipe bike down, clean/lube chain
Check bike pack to make sure you have emergency supplies
Eat a good dinner
Shower
Get in bed by 9:30pm
Race Day
Wake up at 4am
4:05 Dress, grab liquids / food from fridge
4:15 Eat pita peanut butter & jelly sandwich
4:20 Hydrate
4:25 Double check bike
4:40 Bathroom
4:45 Depart, allow extra time to get to subway
Bike from Seaman Ave to 168th Street. Subway from 168th Street to Prospect Park should take 1 hour 15 minutes. Arrive at Prospect Park at 6:30am
7am- packet pickup (bib 57)
7:15 - bike to transition area
7:30 - double check bike, put gear in place for transition, apply bib/stickers, relax - you're there!
7:45 - mandatory pre-race meeting
8:00 - RACE BEGINS - YOU WILL FINISH!
Goals:
- Finish under 1:30:00
- Finish strong!
Race day success:
- Pace yourself! Don't go out too hard.
- Smart transitions - be thoughtful, not rushed.
- First mile of bike go easy, let your body transition
- Pace final 2 miles to avoid cramping and fatigue/asthma
- Practice good nutrition:
Eat 4 tz 15 mins before, hydrate (sip) during first run
GU at bike transition, hydrate every loop
Final leg, GU at transition, sip water, don't chug - no cramping!
- Stay in the drops on bike as much as possible, stretch legs every loop
- Finish strong. Don't lose form at the end!
Things to remember:
This is your first race of the season - NOT YOUR "A" RACE
You are doing this for you - it's not about the other athletes
Don't worry about what the other athletes are doing
You are not going to "win", but you aren't going to "lose"
Listen to your body, and make sure to feed it
This is your race.
Thursday, April 4, 2013
Sunday, March 24, 2013
Sunday, March 3, 2013
Tuesday, February 19, 2013
Sunday, February 17, 2013
Saturday, February 16, 2013
Tuesday, February 12, 2013
Sunday, February 10, 2013
Saturday, February 9, 2013
Saturday, January 12, 2013
Saturday, January 5, 2013
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