Training Log Archive: RASPUTINIn the 30 days ending Sep 30, 2010:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | |||||||||||||||||||||||||||||||||||||||
Thursday Sep 30, 2010 #
Cycling 1:33:58 [3] 27.9 mi (17.8 mph) +597ft
Ez with 5x fartlek max 10"
Finished in dArk
Long work day
Finished in dArk
Long work day
Wednesday Sep 29, 2010 #
Note
long work day early morning to 7pm
rest day to help kick this cold.
rest day to help kick this cold.
Tuesday Sep 28, 2010 #
Note
slept:10.0 weight:183lbs (sick)
.
slept 10 hrs. still on East Coast time.
Picked up a gnarly cold.
started saturday, feeling tired, napped 3x.
headache, tired, congested sunday.
runny nose/congestion worse etc. monday.
yellow/green stuff and stomach destruction today.
good times.
ez spin today. play it by ear.
big rest tonight.
.
slept 10 hrs. still on East Coast time.
Picked up a gnarly cold.
started saturday, feeling tired, napped 3x.
headache, tired, congested sunday.
runny nose/congestion worse etc. monday.
yellow/green stuff and stomach destruction today.
good times.
ez spin today. play it by ear.
big rest tonight.
.
Cycling 2:19:55 [3] 44.0 mi (18.9 mph) +1522ft
(sick)
home-75th-niwot-63rd-nelson-36-st vrain-65th-63-niwot-75th-valmont-55th-arapahoe-home
easy to steady. nothing remotely hard even on short climbs or starts.
sinuses felt like they cleared a bit, congestion is still there, along
with throat-clearing.
easy to steady. nothing remotely hard even on short climbs or starts.
sinuses felt like they cleared a bit, congestion is still there, along
with throat-clearing.
Running 39:19 [3] 5.0 mi (7:52 / mi) +49ft 7:47 / mi
Evening
Supereasy to low steady
Should have kept it super easy
L knee achey, otherwise ok.
light cooldown
Supereasy to low steady
Should have kept it super easy
L knee achey, otherwise ok.
light cooldown
Monday Sep 27, 2010 #
Note
.
Woke up at 2am boulder time, 4est.
Flight arrived 905am
Straight to office
Work all day then mtg til6pm w quiznos hq
Denver. Hope to get home by 8!
Woke up at 2am boulder time, 4est.
Flight arrived 905am
Straight to office
Work all day then mtg til6pm w quiznos hq
Denver. Hope to get home by 8!
Saturday Sep 25, 2010 #
Running 38:00 [3] 4.5 mi (8:27 / mi) +488ft 7:39 / mi
Jersey
Super steep
Powerline
Humid hot
Super steep
Powerline
Humid hot
Friday Sep 24, 2010 #
Cycling 2:10:31 [4] 39.6 mi (18.2 mph) +1056ft
Intvls 63-75-65th-st vrain to 36 and back via 75th
saved a turtle
Saw tim.deboom on his new kona rig.
L knee.niggle there
Nice block
350+ bike miles last 7 days
Next week will be hard but fun
Then taper time
saved a turtle
Saw tim.deboom on his new kona rig.
L knee.niggle there
Nice block
350+ bike miles last 7 days
Next week will be hard but fun
Then taper time
Note
Dr feelgood is a good choice for trainer sesh
Thursday Sep 23, 2010 #
Cycling 2:01:43 [2] 39.1 mi (19.3 mph) +963ft
Easy.
l knee niggle so ez just easy spinner with some seady PRN.
Hood-baseline75th-95th-niwot-nelsonand back via 63-hood
no wind
crisp
Shoulder pain still there.
l knee niggle so ez just easy spinner with some seady PRN.
Hood-baseline75th-95th-niwot-nelsonand back via 63-hood
no wind
crisp
Shoulder pain still there.
Strength Training 15:00 [4]
slept:6.0
Core on the floor post-run.
Running 1:02:00 [3] 8.1 mi (7:39 / mi) +87ft 7:35 / mi
home-bobolink, went a bit further.
body feeling good...first time since I can remember now!
first 4 miles Super Easy building to easy, mile 4 steady...stomach at mile 4.
last 4 miles right at 150/steady. felt awesome. light on feet, good turnover, no tightness in hammies, ankle felt fine. so nice. had to hold back big time.
garmin needs new batteries. HR is all over the place and pace
readout is a joke. i know the exact mile markers so will probably use
suunto T6hr for this course in the future for accuracy.
progress.
also, ran in hurricanes, which fit better than the Pumas I had been using since may.
body feeling good...first time since I can remember now!
first 4 miles Super Easy building to easy, mile 4 steady...stomach at mile 4.
last 4 miles right at 150/steady. felt awesome. light on feet, good turnover, no tightness in hammies, ankle felt fine. so nice. had to hold back big time.
garmin needs new batteries. HR is all over the place and pace
readout is a joke. i know the exact mile markers so will probably use
suunto T6hr for this course in the future for accuracy.
progress.
also, ran in hurricanes, which fit better than the Pumas I had been using since may.
Note
weight:182lbs
.
Friday will be crazy.
up early to ride...big work day...then fly to NY, spending weekend in Flanders, New Jersey with Lisa's family, her nephew's Christening...hope to squeeze in runs however possible.
.
Friday will be crazy.
up early to ride...big work day...then fly to NY, spending weekend in Flanders, New Jersey with Lisa's family, her nephew's Christening...hope to squeeze in runs however possible.
.
Wednesday Sep 22, 2010 #
Cycling 2:00:00 [3] 37.3 mi (18.6 mph)
Ez active recovery spin
Legs trashed this a.m.
Busy work day.
Legs trashed this a.m.
Busy work day.
Tuesday Sep 21, 2010 #
Note
Note
slept:6.0
.
slept 1130-540
Up at 5:40. pitch black out.
made the usual Peets, 3 packets of Monkey Brains w splash of silk
playing it by ear this a.m. hammies/LB were tight on last nights run.
.
slept 1130-540
Up at 5:40. pitch black out.
made the usual Peets, 3 packets of Monkey Brains w splash of silk
playing it by ear this a.m. hammies/LB were tight on last nights run.
.
Cycling 2:33:59 [3] 43.74 mi (17.0 mph) +2898ft
Early. Cold.
63-nelson
36-lefthand
jamestown climb TEMPO. LT building to max
Lee hill climb 3x2'30, 20" ri
Amante
28th-jay-63
No water or calories, same as yesterday.
63-nelson
36-lefthand
jamestown climb TEMPO. LT building to max
Lee hill climb 3x2'30, 20" ri
Amante
28th-jay-63
No water or calories, same as yesterday.
C • why 6
Note
.
Adding kale, maca, + coconut Milk to my usual rice dream/whey/almond butter/chia smoothies. Still Chased with udo 3-6-9.
Adding kale, maca, + coconut Milk to my usual rice dream/whey/almond butter/chia smoothies. Still Chased with udo 3-6-9.
Running 49:01 [2] 5.91 mi (8:18 / mi)
Home-bobolink 3 mile turnaround and back.
Super easy out and back.
Hamstrings s felt ok by the e end.
hope im outta the woods and ready to train.
stomach at mile 3. bad.
sockless return
21 years of sock funerals.
going to get back on 60billion probiotic
Super easy out and back.
Hamstrings s felt ok by the e end.
hope im outta the woods and ready to train.
stomach at mile 3. bad.
sockless return
21 years of sock funerals.
going to get back on 60billion probiotic
Monday Sep 20, 2010 #
Cycling 2:10:19 [3] 40.7 mi (18.7 mph) +1866ft
Early
75th-niwot-nkwot rd-36-nelson rd-63-75th-valmont-55th-arapahoe-home
Easy
chilly
75th-niwot-nkwot rd-36-nelson rd-63-75th-valmont-55th-arapahoe-home
Easy
chilly
Note
.
Another record-high today, mid 90s.
Scorching heat + no humidity + gusting wind = gonna be a fun run tonight.
.
Another record-high today, mid 90s.
Scorching heat + no humidity + gusting wind = gonna be a fun run tonight.
.
Running 55:34 [2] 6.5 mi (8:33 / mi)
Res
Super Easy. Hammies tight.
extremely windy. Watched storms blow past to notlrtj and south. Lightning. Black clouds.
Clear blue and sunset on the horizon though over indian peaks.
Super Easy. Hammies tight.
extremely windy. Watched storms blow past to notlrtj and south. Lightning. Black clouds.
Clear blue and sunset on the horizon though over indian peaks.
Sunday Sep 19, 2010 #
Cycling 5:43:45 [3] 101.01 mi (17.6 mph) +6468ft
slept:9.0
Tougher than it looks.
HOT...90s in boulder, single digit humidity again.
80s up at 8500'.
home-lyons- 1:03:45-22.13mi-133hr
Climbed s.st. vrain 1:02:50-12.39mi-150hr (hr>pe)
passed Peak to Peak, along 85-9000', then Estes: 1:09:24-19.11mi-145hr
? in Estes 8:20
Climb out of Estes: 12:26-2.26mi-159 (? climbed easy. hr interference)
36 descent w/headwind to lyons-31:58-14.21mi-130hr (slowest time ever!)
36 to nelson-
nelson to 63
to 75th
to arapahoe. - 1:35-29.8mi-141hr tranquilo
3 bottles vitargo, one bag Gu Chomps, one Larabar.
slept 10:30 to 8ish
cold, high 40s in the a.m.
helped make breaky for lisa's parents, etc.
got on the bike before 1pm, which is the earliest in a while...
Nice warmup, steady climb in the heat, erring on easy side
with the extreme heat and no water for 20+ mile stretch climbing.
felt great coming back from estes, descended mellow, 30 minutes back
to lyons.
easyish spin home from lyons,
HR was high all day, maybe from the heat .
3011 calories according to garmin
garmin strap broke right as i rolled out this afternoon from my
driveway. fixed it with electrical tape. GhettoMcGyver
Quality time in the heat.
most of the ride was over 7500-8,000.
HOT...90s in boulder, single digit humidity again.
80s up at 8500'.
home-lyons- 1:03:45-22.13mi-133hr
Climbed s.st. vrain 1:02:50-12.39mi-150hr (hr>pe)
passed Peak to Peak, along 85-9000', then Estes: 1:09:24-19.11mi-145hr
? in Estes 8:20
Climb out of Estes: 12:26-2.26mi-159 (? climbed easy. hr interference)
36 descent w/headwind to lyons-31:58-14.21mi-130hr (slowest time ever!)
36 to nelson-
nelson to 63
to 75th
to arapahoe. - 1:35-29.8mi-141hr tranquilo
3 bottles vitargo, one bag Gu Chomps, one Larabar.
slept 10:30 to 8ish
cold, high 40s in the a.m.
helped make breaky for lisa's parents, etc.
got on the bike before 1pm, which is the earliest in a while...
Nice warmup, steady climb in the heat, erring on easy side
with the extreme heat and no water for 20+ mile stretch climbing.
felt great coming back from estes, descended mellow, 30 minutes back
to lyons.
easyish spin home from lyons,
HR was high all day, maybe from the heat .
3011 calories according to garmin
garmin strap broke right as i rolled out this afternoon from my
driveway. fixed it with electrical tape. GhettoMcGyver
Quality time in the heat.
most of the ride was over 7500-8,000.
Saturday Sep 18, 2010 #
Cycling 2:33:40 [3] 51.4 mi (20.1 mph) +2387ft
ahr:125
COld misty foggy until 7500
Home-james-home
Home-james-home
Running 29:36 [3] 4.0 mi (7:24 / mi)
T-run to bobolink
usual route
feeling better
Nannies good
Shoulder hurt at first then was
Tolerable
150 cap still
usual route
feeling better
Nannies good
Shoulder hurt at first then was
Tolerable
150 cap still
Note
.
Lisa''s family in town for the next week.
.
Lisa''s family in town for the next week.
.
Friday Sep 17, 2010 #
Running 32:00 [3] 4.2 mi (7:37 / mi)
Neighborhood.
Cut short. Stomach.
Cut short. Stomach.
Thursday Sep 16, 2010 #
Cycling 1:53:57 [3] 34.2 mi (18.0 mph) +898ft
ahr:121
Super easy on way out
Just Easy on way back.
3-4 pickups on the hills on the way back, but short and not max
shoulder hurts, thought i could at least ride, but riding irritates
it. icing more tonight.
elbow and knee are fine, road rash is healing slowly.
got home earlier today, 5:30ish.
Just Easy on way back.
3-4 pickups on the hills on the way back, but short and not max
shoulder hurts, thought i could at least ride, but riding irritates
it. icing more tonight.
elbow and knee are fine, road rash is healing slowly.
got home earlier today, 5:30ish.
Tuesday Sep 14, 2010 #
Note
Slept 1220-5am
Up early to drop lisa at airport then work...
Up early to drop lisa at airport then work...
Note
.
This is the funniest thing I have seen in quite a while.
I feel bad for these people, but HEY, they signed up for a cruise.
They got a freakin' cruise.
http://thedailywh.at/post/1081298486/holy-hell-of-...
..
This is the funniest thing I have seen in quite a while.
I feel bad for these people, but HEY, they signed up for a cruise.
They got a freakin' cruise.
http://thedailywh.at/post/1081298486/holy-hell-of-...
..
Note
.
Beer Advocate event in Boulder tomorrow night.
Damn.
.
http://beeradvocate.com/forum/read/3037404
.
Beer Advocate event in Boulder tomorrow night.
Damn.
.
http://beeradvocate.com/forum/read/3037404
.
Monday Sep 13, 2010 #
Note
1st day at work.
45 minutes each way, but won't have to hit office every day.
cool, fun, smart people. solid.
Hammy a bit tight yesterday and today.
Active Recovery Day.
45 minutes each way, but won't have to hit office every day.
cool, fun, smart people. solid.
Hammy a bit tight yesterday and today.
Active Recovery Day.
Sunday Sep 12, 2010 #
Cycling 4:31:09 [2] 80.6 mi (17.8 mph) +4341ft
Easy
No Mojo today.
Home-75th-Jay-36 to lyons
refill
St vrain climb to p2p
felt awful so skipped estes and
Turned around.
Late start, same as yesterday, 1pm
New fire at carter lake so changed route
Felt like crap
Nose bled near p2p
stayed in easy zone all day
some 140 on climb
Everyhing else 125-130
Beautiful day though
No Mojo today.
Home-75th-Jay-36 to lyons
refill
St vrain climb to p2p
felt awful so skipped estes and
Turned around.
Late start, same as yesterday, 1pm
New fire at carter lake so changed route
Felt like crap
Nose bled near p2p
stayed in easy zone all day
some 140 on climb
Everyhing else 125-130
Beautiful day though
Saturday Sep 11, 2010 #
Running 58:02 [1] 6.6 mi (8:48 / mi) +93ft 8:41 / mi
slept:8.0
super easy with Lisa
she had some breathing issues so her very easy pace first
4 miles or so which is great timing for first run back since
hamstring tweak.
home-bobolink to south boulder and turnaround.
felt hammy slightly tighten around 30' so stopped and
walked a few secnods and light stretching. felt ok on way back.
ran last couple miles solo, 120-135hr, 7:30ish.
shoulder is main concern, some grinding, sometimes uncomfortable
normal arm swing. just keep icing.
she had some breathing issues so her very easy pace first
4 miles or so which is great timing for first run back since
hamstring tweak.
home-bobolink to south boulder and turnaround.
felt hammy slightly tighten around 30' so stopped and
walked a few secnods and light stretching. felt ok on way back.
ran last couple miles solo, 120-135hr, 7:30ish.
shoulder is main concern, some grinding, sometimes uncomfortable
normal arm swing. just keep icing.
Cycling 2:47:57 [3] 54.2 mi (19.4 mph) +2341ft
Nice evening spin to lyons via 75th-niwot--nelson.
Prairie dogs watching the sunset.
herd of bison mondging on grass.
finished in the dark w lights.
cool evening. Finally!
No calories
Feeling fresh for tomorrow's beating.
Prairie dogs watching the sunset.
herd of bison mondging on grass.
finished in the dark w lights.
cool evening. Finally!
No calories
Feeling fresh for tomorrow's beating.
Friday Sep 10, 2010 #
Note
slept:7.0 (injured)
Slept 10:50-6am, jumped out of bed feeling fresh. Getting there!
Possible evacuation last night of my sister's 'hood (and Gordo's) so I was up later than planned speaking with her and wasting time.
Winds came just as forecasted. 30-50mph gusts pulsating all night just like the spring chinook winds. had to take deck furniture off, etc.
clear morning, sounds like the FFs won the battle last night. Cool.
L Shoulder is pretty sore. Road rash will be fine. More concerned about damage to shoulder joint if any.
Possible evacuation last night of my sister's 'hood (and Gordo's) so I was up later than planned speaking with her and wasting time.
Winds came just as forecasted. 30-50mph gusts pulsating all night just like the spring chinook winds. had to take deck furniture off, etc.
clear morning, sounds like the FFs won the battle last night. Cool.
L Shoulder is pretty sore. Road rash will be fine. More concerned about damage to shoulder joint if any.
Cycling 2:43:19 [2] 48.8 mi (17.9 mph) +2224ft
tranquilo spin
from home-up to gunbarrel, across Jay to 28th-36 to lefthand.
climbed up to jamestown easy.
turned around came back with water refill at Amante.
knee is ok, still some swelling so no running today. extra day
for hamstring anyway. which feels 100% today.
shoulder is damaged. hope not badly. icing frequently. moving
my arm at all causes some pain/soreness. raising arm over head,
can feel some inflammation in there.
dr. j invited me over for a game-ready ice sesh monday, will try that...
from home-up to gunbarrel, across Jay to 28th-36 to lefthand.
climbed up to jamestown easy.
turned around came back with water refill at Amante.
knee is ok, still some swelling so no running today. extra day
for hamstring anyway. which feels 100% today.
shoulder is damaged. hope not badly. icing frequently. moving
my arm at all causes some pain/soreness. raising arm over head,
can feel some inflammation in there.
dr. j invited me over for a game-ready ice sesh monday, will try that...
Thursday Sep 9, 2010 #
Note
Hammy feels good.
Short slow easy test jog planned.
Gonna have to drive somewhere to ride again.
Clear sky but smoke and particulate
Still around. AQI too high.
Smells like an ashtray outside.
Maybe carter.
feeling stoked to swim too. Notable.
Short slow easy test jog planned.
Gonna have to drive somewhere to ride again.
Clear sky but smoke and particulate
Still around. AQI too high.
Smells like an ashtray outside.
Maybe carter.
feeling stoked to swim too. Notable.
Swim 45:00 [3] 2.25 km (20:00 / km)
2250 SCY
24hr jankness
baby steps.
shoulders sore after 1.8k, but inserted alt K/S
then last 250 easy.
bl3 is normal now. bl5 on easy is no problem. progress.
24hr jankness
baby steps.
shoulders sore after 1.8k, but inserted alt K/S
then last 250 easy.
bl3 is normal now. bl5 on easy is no problem. progress.
Cycling 3:43:31 [5] 68.3 mi (18.3 mph) +2886ft
weight:185lbs
Started out great, crashed in the middle...Shed Blood...ended super mellow.
Met Greg and Andy Pemberton at their secret office. Drove up to Hygiene to start our ride. With wind blowing west, air was ok in town, but parking at Praha Restaurant (next to Chuckie V and his Avia woman) worked out.
Rode up to Carter lake, (split was 4:58 @ 162, HR was high today, felt way
easier than 162)
refilled water, down backside, then I lead tempo back to the truck. HR around 150ish. No PM but felt like I was holding nice power and feeling awesome. No calories until later, after 2hrs.
Dropped the guys off at the truck, went off on my own to Lyons for both Fruit Loops. Low steady pace, 140ish HR.
Turning right off Apple loop, I didn't realize I had a slow leaker, and that my pressure was super low up front. My front tire washed out on the turn, at 15mph or so. Luckily no traffic at the time. Thank God.
Landed on hands, right elbow, right knee, right hip, and some how my left shoulder. (weird!). Left shoulder hurt the most, couldn't move left arm for a few seconds. Scary. Thought I tore something. ROM is ok, a bit sore. Fingers crossed.
Washed up at the Lyons park bathroom, road rash isn't too bad. Hands sore as hell though, made it painful to ride 15 miles back home.
Rode low steady on 36 until boulder town, then super easy through streets.
Air is fine.
Winds scheduled to change, might bring the smoke back.
Wasn't wearing gloves. How many times have I learned this lesson? Always wear gloves. you will go down, and you will land on your hands.
Overall, awesome ride. Amazing power coming back from Carter, fartlek sprinted every hill, quick 30" ez recovery then steady/tempo to the next hill. Felt strong. Good sign.
Was goinng to run with Lisa tonight, but big knot on knee so I'm icing and resting it.
hamstring feels fine. First day 100% pain and tightness-free, even climbing hard. happy. Should be ok to run short/easy tomorrow.
Downing Lagunitas HOP STOOPID ale.
Met Greg and Andy Pemberton at their secret office. Drove up to Hygiene to start our ride. With wind blowing west, air was ok in town, but parking at Praha Restaurant (next to Chuckie V and his Avia woman) worked out.
Rode up to Carter lake, (split was 4:58 @ 162, HR was high today, felt way
easier than 162)
refilled water, down backside, then I lead tempo back to the truck. HR around 150ish. No PM but felt like I was holding nice power and feeling awesome. No calories until later, after 2hrs.
Dropped the guys off at the truck, went off on my own to Lyons for both Fruit Loops. Low steady pace, 140ish HR.
Turning right off Apple loop, I didn't realize I had a slow leaker, and that my pressure was super low up front. My front tire washed out on the turn, at 15mph or so. Luckily no traffic at the time. Thank God.
Landed on hands, right elbow, right knee, right hip, and some how my left shoulder. (weird!). Left shoulder hurt the most, couldn't move left arm for a few seconds. Scary. Thought I tore something. ROM is ok, a bit sore. Fingers crossed.
Washed up at the Lyons park bathroom, road rash isn't too bad. Hands sore as hell though, made it painful to ride 15 miles back home.
Rode low steady on 36 until boulder town, then super easy through streets.
Air is fine.
Winds scheduled to change, might bring the smoke back.
Wasn't wearing gloves. How many times have I learned this lesson? Always wear gloves. you will go down, and you will land on your hands.
Overall, awesome ride. Amazing power coming back from Carter, fartlek sprinted every hill, quick 30" ez recovery then steady/tempo to the next hill. Felt strong. Good sign.
Was goinng to run with Lisa tonight, but big knot on knee so I'm icing and resting it.
hamstring feels fine. First day 100% pain and tightness-free, even climbing hard. happy. Should be ok to run short/easy tomorrow.
Downing Lagunitas HOP STOOPID ale.
Note
.
Joe Friel packing or possible evacuation order:
Funny out of 9,000 people in that area they picked Joe!
http://www.dailycamera.com/fourmile-canyon-fire/ci...
.
Joe Friel packing or possible evacuation order:
Funny out of 9,000 people in that area they picked Joe!
http://www.dailycamera.com/fourmile-canyon-fire/ci...
.
C • JOE! 2
Wednesday Sep 8, 2010 #
Note
(injured)
Hammy feels better today.
Started feeling better last night,t hought it was just the Ibuprofin.
No ibuprofin this a.m. and definitely feel improvement.No tightness.
Sticking to orders: easy spinning and swimming with almost no kick
(like that's a change...)
Fires still raging, but wind is blowing W so might be able to ride outside
if I head NE/flats.
Slept 1030-6:45. baby steps.
Started feeling better last night,t hought it was just the Ibuprofin.
No ibuprofin this a.m. and definitely feel improvement.No tightness.
Sticking to orders: easy spinning and swimming with almost no kick
(like that's a change...)
Fires still raging, but wind is blowing W so might be able to ride outside
if I head NE/flats.
Slept 1030-6:45. baby steps.
Cycling 2:01:12 [3] 34.4 mi (17.0 mph) +2996ft
Lyons-st vrain big climb and back via fruit loops.
Saw Chrissie turn around in Lyons right before we parked.
Air is ok over there.
w greg and andy.
Steady.
Saw Chrissie turn around in Lyons right before we parked.
Air is ok over there.
w greg and andy.
Steady.
Cycling 1:00:00 [3] 18.6 mi (18.6 mph)
Bonus ride on trainer.
Wind shifted after st. Vrain ride.
Now you can barely breathe outside.
Blows.
Gym is packed.
Pool is packed with people waiting on deck.
Went to fedex to send a fax and INSIDE everything is ash-coated.
Place smells like a ashtray-literally.
Strange times in Boulder. Worst fire in county history.
Pray for more rain.
Wind shifted after st. Vrain ride.
Now you can barely breathe outside.
Blows.
Gym is packed.
Pool is packed with people waiting on deck.
Went to fedex to send a fax and INSIDE everything is ash-coated.
Place smells like a ashtray-literally.
Strange times in Boulder. Worst fire in county history.
Pray for more rain.
Tuesday Sep 7, 2010 #
Note
slept:8.0 weight:182lbs (injured)
.
Hamstring definitely injured.
No-run week, no hard climbing on the bike.
Swimming is tricky, gonna have to use a buoy.
Kicking in the pool aggravates as well.
Nonstop ice/heat/compression until it heals.
.
No worries, Mon!
Hamstring definitely injured.
No-run week, no hard climbing on the bike.
Swimming is tricky, gonna have to use a buoy.
Kicking in the pool aggravates as well.
Nonstop ice/heat/compression until it heals.
.
No worries, Mon!
C • well 3
Cycling 1:30:00 [2] 28.0 mi (18.7 mph)
Trainer.
WwwwwwwwwWhoopideedoo
.
Just easy spinning. 200-220w
90-95rpm
Hammy is Healin'
Swim 40:00 [2] 2.0 km (20:00 / km)
24hr
rear delts sore.
m.c. but no t.o.
Could definitely feel hammy tightness.
Lots of pb
Bring rubber band next swim
rear delts sore.
m.c. but no t.o.
Could definitely feel hammy tightness.
Lots of pb
Bring rubber band next swim
Monday Sep 6, 2010 #
Strength Training 20:00 [3]
core.
left hamstring is tweaked.
hopefully not badly.
icing today.
will move to ice/heat tomorrow.
went through this hamstring game back in 2007, took
me out of racing for a few months. no fun! going to play it
safe & conservative right now.
ez spin today and swim if a pool is open.
left hamstring is tweaked.
hopefully not badly.
icing today.
will move to ice/heat tomorrow.
went through this hamstring game back in 2007, took
me out of racing for a few months. no fun! going to play it
safe & conservative right now.
ez spin today and swim if a pool is open.
Note
(injured)
Massive forest fire
Raining ash outside.
Truck is coated with ash.
Orange sky.
Not healthy.
Raining ash outside.
Truck is coated with ash.
Orange sky.
Not healthy.
Cycling 1:00:00 [3] 18.5 mi (18.5 mph)
Trainer.
Air quality is dangerous here, smoke and ash.
Fire is massive.
Going to have to drive 45' south or west to ride outdoors this week.
reminds me of encinitas in october 07.
Air quality is dangerous here, smoke and ash.
Fire is massive.
Going to have to drive 45' south or west to ride outdoors this week.
reminds me of encinitas in october 07.
Swim 40:00 [3] 1.7 km (23:32 / km)
24hr
Split lane w carfrae
T.O. next lane over.
Me slow.
For now.
Shoulder good until 1550ish
Very slight soreness so Stopped.
Split lane w carfrae
T.O. next lane over.
Me slow.
For now.
Shoulder good until 1550ish
Very slight soreness so Stopped.
C • T.O. 3
Sunday Sep 5, 2010 #
Note
Headed to breckenridge today...
Running 1:28:46 [3] 10.6 mi (8:22 / mi) +496ft 8:01 / mi
Breckenridge
Creek path shoulder
9800-9400 and back
20mph headwind on return. Wow!
Mid60s. Perfect.
Hammy tightened on way back.aa well as si. Joint.
suuuper ez
Lisa and amy ran chase mode
40' turnaround
Creek path shoulder
9800-9400 and back
20mph headwind on return. Wow!
Mid60s. Perfect.
Hammy tightened on way back.aa well as si. Joint.
suuuper ez
Lisa and amy ran chase mode
40' turnaround
Cycling 2:25:24 [2] 41.8 mi (17.2 mph) +1893ft
Breckenridge-Keystone-Dillon-Frisco-back.
spectaculah.
Tranquilo
60 and windy.
Steady 15-20 with 30 gusts.
Actually looked forward to headwind!
Safer.
spectaculah.
Tranquilo
60 and windy.
Steady 15-20 with 30 gusts.
Actually looked forward to headwind!
Safer.
Saturday Sep 4, 2010 #
Event: PCP2P
Running 52:27 [3] 6.6 mi (7:57 / mi)
HOT
One of those days in the high 90s and no wind where you just BAKE.
Super easy pace. form focus.
One of those days in the high 90s and no wind where you just BAKE.
Super easy pace. form focus.
Swim 32:00 [2] 1.5 km (21:20 / km)
24hr
Walked in and the guy at the front desk literally had a big bag of McDonalds on the desk, fries out, stuffing his face. WTF
As I walked to the pool, I thought to myself "Self, you should really just quit 24hr Jankness and pay for Flatiron or Colorado or one of the other "real" pools in town".
Right after I said "town", I walk into the pool and Timothy O'Donnell and Mirinda Carfrae just finished swimming.
SO, I guess 24hr Jankness will work for a bit longer.
Easy 500 wup as 200f/50br/back x 2
then 4x25k/75s
100 back/breast alt
100 kick
400 ez
ALL bl3 or left side only.
Shoulders OK!
Baby steps. 8 months.
Walked in and the guy at the front desk literally had a big bag of McDonalds on the desk, fries out, stuffing his face. WTF
As I walked to the pool, I thought to myself "Self, you should really just quit 24hr Jankness and pay for Flatiron or Colorado or one of the other "real" pools in town".
Right after I said "town", I walk into the pool and Timothy O'Donnell and Mirinda Carfrae just finished swimming.
SO, I guess 24hr Jankness will work for a bit longer.
Easy 500 wup as 200f/50br/back x 2
then 4x25k/75s
100 back/breast alt
100 kick
400 ez
ALL bl3 or left side only.
Shoulders OK!
Baby steps. 8 months.
Friday Sep 3, 2010 #
Mountain Run/Trek 1:13:00 [3] 5.0 mi (14:36 / mi) +1400ft 11:32 / mi
The INCLINE
Manitou Springs.
Yes, it really is that hard. Yes.
Hiked it w lisa and her friend amy from detroit.
Ran down the bare trail singletrack.
Barr is Just like san juan trail
Got down and was 100% ready to go up again, like it was
obvious. GOod sign!
Deep Recovery Week had me feeling totally rested and
lazy by wednesday. Supercompensation time.
Looking forward to this next week of training.
Taking next week off too...debating trip to recon St. George course
or just ride/run/swim/paddle Colorado stuff for 10 days.
Perfect day!
Hiked around garden of the gods earlier, fun!
Manitou Springs.
Yes, it really is that hard. Yes.
Hiked it w lisa and her friend amy from detroit.
Ran down the bare trail singletrack.
Barr is Just like san juan trail
Got down and was 100% ready to go up again, like it was
obvious. GOod sign!
Deep Recovery Week had me feeling totally rested and
lazy by wednesday. Supercompensation time.
Looking forward to this next week of training.
Taking next week off too...debating trip to recon St. George course
or just ride/run/swim/paddle Colorado stuff for 10 days.
Perfect day!
Hiked around garden of the gods earlier, fun!
Thursday Sep 2, 2010 #
Swim 30:00 [3] 1.5 km (20:00 / km)
24hr
Still no pain
Still no pain
Strength Training 15:00 [3]
PLankathon + box step ups
Everything feels fine
Everything feels fine
Wednesday Sep 1, 2010 #
Cycling 1:01:03 [3] 20.94 mi (20.6 mph) +889ft
weight:179lbs
nice spin with Greggy and Andy Pemberton
Amante-36-Niwot-Baseline
Feeling good. Couple good short efforts on the stabbers, but all under 10 seconds or so and not quite super hard but 700ish w
Andy just finished Breck Epic so good stories.
Greg is prepping for Desert Winds expedition race.
Amante-36-Niwot-Baseline
Feeling good. Couple good short efforts on the stabbers, but all under 10 seconds or so and not quite super hard but 700ish w
Andy just finished Breck Epic so good stories.
Greg is prepping for Desert Winds expedition race.
Running 33:02 [3] 4.0 mi (8:16 / mi)
Ez home-bobolink
body is good
body is good