Wednesday, April 30, 2008


How do you get green feet?

You GU up

And run..........

Tuesday, April 29, 2008

I krycky - I forgot this can hurt you!!!

Alright it’s been a few, training last week was really good. I came in just five minutes short of 10 hours even. This week I have another 10 on order then back off to 6 next week.

Highlights from last week: I had a great swim on two days, only 2 swim days, but I knocked out over a mile on each day. SWEET! 1.09 and 1.16.

However, Sunday I felt something that I hadn’t felt in almost 2 years. PAIN! Real stop mid-stride and hop on one leg pain. I finished up just over 6 miles at the Disco and felt a little pinch on my right achilles. That led to some tightness and in about 50 yards the whole calf, ankle, heel area screamed for mercy.

I ran all last year injury free and most of the year before, so this is ??new?? I’m bummed, but at this point I have 5 months of training in and can’t be stupid by ignoring it and letting it effect any upcoming races. I can slide on my running this week and put in more bike and swim. Also, I can throw in a extra core workout. I had Monday off, after a hard weekend, so the rest of the week should be pretty good. And who doesn’t like biking in the rain!!! I wonder if I only breathed every four pedal strokes, could it double as swim training?

Anyways, I’ll have week totals again soon, AK said ‘as the hours of training rise the blog entries drop’. True that!

Monday, April 21, 2008

What the HAIL ??!!??

DUDE! The only thing worse than the 5 minutes of hail that I got stuck in on Saturday was the 20-25 minutes Eileen and I got hammered by on Sunday.

A pic of Eileen watching the hail fall under I-90 by Lake Washington.

Sunday, April 20, 2008

Ok, so about the new bike.

The story I’ll be telling my dog’s children. Oh, back in the day when we pedaled those carbon beasts up the hills. I know, carbon, that heavy material........( que dream wavey vision and stardust)

After last season I wanted a new race bike, or a bike just for training and racing. George was great, but to commute and race on the same bike just seemed odd and too much wear and tear on the same bike. So last winter, or the one we’re still suffering through!?!? that’s a whole other story, I decided I wanted the best bike money could buy. Or at least my money, after the new furnace, new tires, new windows, new plants and trees. OK you get the picture, there was a list in front of it, but around early December I pick a 4.2 Madone and ordered from Gregg’s Cycle.

Hurray!!! Not so quick, it was going to be May 10th for the delivery date, ouch! But I figured I wouldn’t start bike training until March 1st and would only really be without for about 5-6 weeks. So it didn’t seem that big a deal. Three weeks later I got a call saying that it would be arriving in about a week. Holy fu’shizzal!!! Batman!!! So I pick up the Madone, made a bike fit appointment for the following Monday and hung it in the basement for three weeks before I rode it on the Mag loop and then two days later for the Chilly Hilly.

At the first bike fit I explained how I would be buying new shoes and clips in a few weeks, so before I could finish the next sentence I was at the service desk rescheduling the bike fit until I got new stuff. SO two weeks past and the bike, which was briefly named Popo, hung in the basement. At the next bike fit we got about 15 minutes in and Matt the bike fit guy says ‘ go ahead and put your street clothes back on’ nothing good ever came from someone saying that. So he says more or less that the bike is too big and will never fit me the way it should, bummer!?!
So I jump on a Specialized ‘Roubaix ’ really sweet bike, but it was a compact and I’d never ridden a compact, only two chain rings instead of three. Also, I was dressed for indoor riding and it was 38 degree’s outside and I’m in a tank top with a long sleeve wick jersey from the last Seattle Half Marathon I ran a few years back, no gloves and 3/4 run tights on. BURR! I couldn’t feel my hands or feet and I could talk when I got back from the ‘test ride’, but I said ‘sure why not’ and scheduled another bike fit. With the new Roubaix I went on a bike ride with Eileen and put a good 30 mile ride in on the day before the bike fit. At the bike fit, the third one at this point, after about 30 minutes of adjusting and switching out parts, it was decided that yet again, yes , again, the bike was too big.

At this point I figured whatever, in a month or two this will all be over and I’ll have a new bike. So I ordered a Specialized ‘Tarmac’, carbon frame, fork and seat, two sizes smaller than before with a compact, but it would take two weeks to arrive. The weeks went by quickly and I got the call that the bike had arrived and I just didn’t feel happy about it at all. I wasn’t excited or dying to run and jump on it for a ride. I took it home and went on a 20 mile ride about two days later and it felt OK, but not amazing. Before I went and picked up the Tarmac I stopped by Speedy Reedy, a local Tri store and tried out a Time Trial Cervelo that was roughly the same price as what I had invested already.

At the bike fit, if your still counting at home that’s the fourth one now, I just wanted to get through i biggest one coming from putting a smaller stem on the handle bars. t and hopefully finally leave with the same bike. After some adjustments, theThe difference was unbelievable, from always rolling my shoulders over to having them rest underneath was a huge step forward. Matt the bike fit Guy said ' that was what I was looking for, you should feel like you're pushing a shopping cart, not driving into a pool'. A day after I went out for a long ride and it’s odd how you don’t realize how awkward something is until you ride something that’s fitted just for you.

So, it took about 3 months, but I finally got a new race bike that totally rocks and feels like a race bike. I only take him out on weekends for long rides and it’s funny getting back on George during the week because it feels like George is so tall and high up. And standing next to the new bike he is about 2-2.5 inches taller and 6 pounds heavier. All in all it was well worth it.

Monday, April 14, 2008

9 hours down the hatch for this weeks training

9 hours down the hatch for this weeks training with 9 workouts.

I had a stretch of seven days of workouts without a rest day, YIKES! Although, I knew and felt like I wasn’t headed for any danger zones of fatigue or feeling worn out or over extended. Bummed I only got one swim in, but I did get a much needed core workout in. Biking this week was great with 66 miles in. The mileage could have been farther for the time spent, but two of the days were spent on hill training. One solid day with George and the other with the new bike out behind Swanson’s.

Monday I was looking to change up my repeat hill course, a .8-mile route from 65ft elevation to 322ft. I wanted to change the route mainly because the street is a major street into that neighborhood and passes by a busy school, not really safe bombing down to the bottom after hitting the top. Last year I would do 8-10 lap repeats and towards the end traffic would always get a bit hairy. Anyhow, so on Monday I took 28th up from the water and added about .2 miles on the climb. The road S turns a few times and raises through a pretty cool, less traveled neighborhood. With elevation topping out at about the same, within a few feet, but the main benefit is the longer climb time on a steady 8 and 9% grade with less traffic.

Running was feeling good, legs feel tried a bit, but was running on Phinney the other day and heading back from the zoo, I was at about 75% running comfortable and not pushing hard while clipping along at 6:50. Last year the same effort was returning at about 7:00 and 7:15 minute miles.

Saturday was a great sunny day and I hope everyone in the area got out and about. AK went out for a early morning run and came back with the quick warning of “ It’s already pretty hot out there”. I took off around Lake Washington over to Kirkland on the Burke then headed over Juanita Drive to Market St. and connected onto the Kirkland tri course.
The lesson of the day would be,’ put a second water bottle cage on your bike’. I stopped at three parks and none had a water faucet that worked or was running.

I guess I could of stopped at a store, but I'm never in the frame of mind to get off my bike during a ride for more than 2-3 minutes. Next time I'll have the extra cage for the heat. Although after last Saturday it's been steadily in the mid forties and low fifties, so that may not be an issue any time soon. We seemed to have slipped back into fall somehow???

5 Run – for 24.5 Miles – about to hit 300 for the year soon. WOW!

5 Run – for 7 Miles

My week –
1 Swim - .79 Miles for 30 minutes
3 Run -17.27 Miles for 2:33 minutes
3 Bike – 66.15 Miles for 4:28 minutes
2 Other – 90 minutes
9 Total for 9 Hours - Goal for the week was 9 hours, Sweet!!!

Wednesday, April 9, 2008

Another week down....

Training last week had it’s moment’s. Sunday I did a slow brick with a six mile run in the morning that was rain free, surprise! Then I didn’t want to rush into a bike because I was going to be doing hill repeats, so I waited about 2 hours before hitting the bike. I was looking forward to seeing how the bike would handle going from a triple sprocket to a compact, basically no “Granny Gear’. Not too bad on the training hill that I have. I was a little scared that without the gear I’d have to turn back from the hill or simply not make it up or even whose – walk!

OK maybe not walk. But it all went fine and the bike wasn’t really even fitted for me yet.

Monday was cool, it was my birthday and AK scored tix to the Mariners season opener. Neither one of us are big baseball fans, but hey it’s tix to a game! Wednesday I had a great swim at 1.3 miles, felt like form was improving, while my lap time got slightly quicker, I could cover the same length with using less energy.

So to cover .75 miles on ave. before I was swimming at about 90%. With the last 3-4 weeks I can cover the same .75 miles in the same time, but feel like I can drop to about 75-80% output.

And great news, last Thursday I went in for my FOURTH!!! bike fit and came out with the same bike.

The new bike feels amazing!!! Saturday I hit 25 miles, mostly hills to test the new bike (and my legs) and had a great ride in an almost sunny day. All in all a pretty good training week, thirty minutes short on the goal of 8 hours, but I think that’s fine.

Here's a picture of George watching a (the endless) storm come in over the Olympics on This past Mondays ride.

Weeks workouts….
2 Swim – 1.7 miles for 1:20 minutes
3 Bike – 47 miles for 3:40 minutes
3 Run – 13.32 miles for 1:50 minutes
1 Other – for 35 mintues

AK Workouts
5 Runs for 22 miles

5 Runs for 7 miles

Penny talking AK into a run or AK talking Penny into a run.
Hard to tell