Observations

Observations from my first pre-dawn ride in a long while. From my 3 hour ride this morning:

- I need a brighter light. The lights that served me well in both Central Park and Prospect Park are nowhere near bright enough for WRL.
- There aren't many other people dumb enough to wake up and ride that early.
- Both squirrels and ducks are much more daring in the mornings than they are in evenings.
- I should have brought some sunglasses for the post-dawn hour of riding.
- When I round a corner and think I can visually see it getting lighter as the sun is rising, most likely, there's just a car behind me.

Monday Night Make Up

I did my normal easy swim last night. I got in about 45 minutes.

Afterwards I went out and cranked out 13.75 miles at WRL. I normally subscribe to the wise words of Jonathan Cane, which are roughly:

You can't make up a workout. If you miss it, its in the past.

However, after having a low volume week due to work, and then being incredibly lazy over the weekend (due to seeing Katie for the first time in a month), I felt like I needed to put in some volume.

There's something about running at night that I connect with. I'm not sure if its the quiet or what, but I've always enjoyed running at night. Last night I only encountered one other runner and one bicyclist over the course of 13.75 miles. That doesn't happen very often. It was a lonely run, and I loved it.

Now its time to get back on track, because I have a big weekend planned if work will cooperate.

Open Letter

Dear random rider that jumped on and attempted to suck my wheel after I passed:

I'm out riding to make my workout harder, not to make yours easier. If you want to draft off me, you'll have to earn it. That's why I dropped you like a sack of bricks when you jumped on my wheel. Maybe you should train harder so that next time you try and jump on and I pick up the pace to 30 mph you can hang for more than thirty seconds. Hopefully you noticed that after I dropped you, I didn't slow down. Probably not though, you were too far behind.

Sincerely,

Faster than you

KirkLees Stolen, be on the lookout

If anyone out there is perusing websites looking for bikes, be on the lookout for these. Follow the link for pics:

Bicycle #1: KirkLee Custom Road Bike

* Black with white logos
* Sram Force components
* Rolf Vector Pro wheels (no stickers)
* Red Speedplay pedals
* Easton EA-90 SLX handlebars and stem
* Ritchey carbon one-bolt seat post
* Sella Italia Flite SLR saddle
* Paint chipped on side of top tube

Black KirkLee Custom Road

Bicycle #2: KirkLee Hibiscus Flowers Custom Road

* Light blue with hibiscus flowers
* Sram Red components
* DT Swiss 240 wheels
* White Sella Italia saddle
* Pink Speedplay pedals
* Easton EA-90 stem, handlebars and seat post

KirkLee Hibiscus Flowers Custom Road

Bicycle #3: KirkLee Bicycling Magazine

* Featured in Bicycling Magazine’s Dream Road Bike of the Year competition
* Marbleized blue front end with black rear end
* Sram Red components
* Easton EA-90 SLX wheels
* Edge seat post and handlebars

KirkLee Bicycling Magazine

Bicycle #4: KirkLee 26″ Mountain Bike

* Black with Red KirkLee logos and white stripes on the top and down tube
* Sram X0 components
* Magura Marta SL disc brakes
* Magura Durin front fork (white)
* Chris King hubs and Stans ZTR Alpine wheels
* When stolen, it had FSA cranks, stem, handlebar and seat post
* Sculpted carbon lugs and polished 6/4 Ti rear dropouts

KirkLee 26" Mountain BikeBicycle #5: Specialized Hardrock

* Bright green
* Shimano STX components
* Rock Shox Jett front fork (black)
* Blue SDG saddle
* Weinman rear wheel with rare Mavic 217 Sunset front wheel on a mid-90s XT hub

Bicycle #6: Santa Cruz Superlight

* Anodized silver
* SRAM X-9 components
* Fox front fork (Talus 32 if I recall)
* Mavic Crossmax wheels
* Blue SDG saddle with checkered sides
* Gold shift cables
* Easton handlebars and stem
* Thomson seat post

They can't all be good

Long day at work + Late dinner = terrible swim.

I was only able to get in about 35 minutes last night due to being at work until late, and I had one of the worst swims of this training period. All the workouts can't be great and a bad swim is better than no swim. I almost got out of the pool after 15 minutes because it felt so bad, but I forced myself to stay in the pool and finish out the time. There's no "stepping out of the pool" on race day.

Somtimes things annoy me for no good reason...

...and this one of them.

Here's an article about a Sumo Wrestler that apparently broke the world record for the heaviest (fattest) marathon. He finished in 9:48:52. For someone of his size, 26.2 miles is no easy accomplishment. I was happy to see they used the term "complete" a marathon and not "run", because he certainly did not run a marathon. Anyway, while reading the article, I noticed this:

The 400-pound American jogged the first eight miles of the race and walked the last 18, often stopping at intersections and stoplights because he was well behind the 13-minute-per-mile pace set by race organizers.

Stopping at light sounded like he was running slow enough they were tearing down the course. So I went to the LA Marathon website, and found this:

The finish line will remain open to an 8 hour time limit. This time limit will be strictly enforced.

He did not meet the cutoff of the race. Therefore, it was a DNF and there should be no record.

18 mile run

It was windy (big surprise) and hot today, but I knocked out 18 miles at WRL today. I averaged 8:17/mile. Nothing blazing fast, but with the wind, heat, stomach issues, and 100 miles on the bike yesterday, I'm quite happy with the run.

I'm looking forward to another solid week of training.

Century #2

Yesterday I knocked out my second century of IM training. The second went much better than the first. It was pretty windy again yesterday, but not quite as bad as it was last weekend. I'm not sure if this is a seasonal thing or its always windy in Dallas, but either way, it sucks. I managed to not get lost this time around so I logged right at 100 miles. I rode the same course as last week, but I've mapped out a new route, which eliminates some busier streets, to try out next time.

My energy level felt great all day and I still felt strong through the finish of the ride. I felt some fatigue in my legs around mile 90, but it didn't seem to affect me that much. I rode the entire century in my big ring. Not amazing, as the hills aren't anything crazy, but I definitely used my small ring a lot on the previous century. I'm really starting to look forward to IMTX.

Two things of note:

- I managed to fall off my bike at a stop sign yesterday. I pulled to the intersection and unclipped my right foot to set down on the curb. Due to the wind or carelessness (perhaps both), my weight shifted to the left and I couldn't get unclipped in time to steady myself. I fell hard onto my knee. Only a little blood, but my knee is really sore today.
- Due to stupidity, I didn't put on sunscreen. I'm sunburned. Its not really painful, but I look ridiculous on both arms and legs.

I didn't realize Dallas was so windy

Every time I get on my bike, its windy. Tonight was no exception, and it was probably the worst its been since I've been here (at least while on a bike anyway). Regardless, I set out to ride some loops at WRL. I hit the hills on the south end of the lake, hammered on the west side, and then went dialed it back a notch for the remainder of the loop. On my second loop the hills seemed exceptionally hard, and I couldn't figure out why. A few miles later I realized I had ridden all the hills in the big ring. I ended up logging 2:25 before I ran out of daylight, and returned with the intention of knocking out an easy run. However, I lost motivation.

Around 10:30 I got motivated and headed out for an easy 35 minute run to even it out at a full 3 hours of training for the day. I'm going to enjoy my friday off!

Two Mile Swim

it was slow. Not much else to say.

Another good run

After work I went out to WRL and did an hour and twenty minutes at an easy effort, with a couple intervals thrown in just for the fun of it.  After the ride, I changed clothes and headed out for a run, which once again felt pretty easy.  I did 10 miles and negative split by 4 minutes.

8:45 - eased in
8:21 - downhill
7:52 - rolling
7:47 - flat
7:32 - flat
7:25 - flat
7:19 - flat
7:22 - rolling
7:20 - uphill
6:51 - gradual up, then some rollers

Running with music...

I swear I'm not anti- "listening to music while exercising", I listen to music when lift weights (not that I do that much these days) and I listen to music sometimes when I'm running.  Music can help one pick up the pace, motivate, and distract from the pain/boredom.  However, there are a few things I've never understood about certain situations with music and running:

• Running partners - I see it all the time.  Two people clearly running together, both with headphones in their ears.  What's the point of having a running buddy if you both pop in headphones and pretend like the other isn't there?  When I run with people, it serves a purpose.  Sometimes its for the conversation.  I've had some amazing conversations during long runs.  Sometimes its to have that person push me (or me push them).  While there's no conversation happening, there are verbal cues there that would be lost if each party has headphones in.  The only thing I can think of is that each person relies on the other to just get out the door, but neither really cares that much about actually running with someone.
• Group running - essentially this is the same as above, but with more people.  Why run with a group if you are going to isolate yourself with music.  I saw multiple times a week in my three years of involvement with RUN NYC.  It just doesn't make any sense to me (sorry Roz).
• Racing - Not only do I not understand racing with headphones, it can be unsafe.  I've personally seen runners with headphones, oblivious to their surroundings, almost get run over by wheelchair participants on a decline.  Runners screaming at those with headphones to move.  Outside of the safety issue, headphones completely ostracize you from a huge portion of the race experience.  Hearing the roar of the crowd and the random comments can be amazing.  Hearing the echoing footfalls on the 59th Street Bridge and the wall of noise from First Avenue in the NYC Marathon are both chill-inducing sounds, but hearing one give way to the other is a one-of-a-kind experience.  I can't imagine missing those kinds of things.

Don't get me wrong, I'd rather see someone out running with headphones than sitting on the couch.  If music is the only thing that gets you out the door, more power to you; I just don't understand it.

Recovery Swim

Knocked out an easy-effort mile in the pool tonight.  Legs are somewhat sore from the riding and running this past weekend.

back on the bike tomorrow.

"On Your Left" ... What's the point?

I have to admit, I'm really liking riding loops at White Rock Lake versus those laps in Central Park.  The only positive about Central Park was that I could ride until 1 am.


The biggest thing I've noticed is that it seems like over 50% of cyclists out on the lake are wearing headphones.  Sometimes I feel like there's no point in announcing "on your left" because no one can ever hear me anyway.  I expect this from runners (I listen to music occasionally when I run, but I'm still always very aware of my surroundings).  Listening to music while riding on open roads is ridiculously dangerous and something I don't endorse.  Absolute worst case, volume low and ear phone only in your right ear, but even that doesn't allow your full attention to be on your surroundings or for you to hear the occasionally idiot that passes on the right.  Leave your iPod at home so I don't run you over.

20 mile run on dead legs

My legs were pretty trashed from yesterday's century, but I had to bang out 20 miles regardless.  I headed out to WRL and started running.  The first mile I was feeling a lot of fatigue in my quads, but once I warmed up, things seemed to feel a little more normal.  The rest the first 15 miles were fairly uneventful, but the on the last 5 miles, I felt every pedal stroke from yesterday.  My legs were trashed and felt heavy.  Even the smallest incline left me heaving laboriously.  Flats were no problem, but the wind definitely didn't make things any easier.

Looking forward to a swim and an easy ride on the bike tomorrow.  I'll probably throw in some time in the whirlpool and sauna.

It was a good day for flying a kite, not cycling.

Today was the first time I've ridden a century since IMAZ.  I looked up directions for the South Loop and found a map of another ride in the Mesquite area.  Then I took the two routes, connected them and tweaked it to map out 100 miles.  I set out alone with my phone and a sheet of paper with directions written down.  I obviously forgot a few turns here and there b/c there was some back-tracking and a few stops to figure out exactly where I was.  Luckily google maps on my blackberry bailed me out a few times.  I actually felt pretty strong for 90 miles of the ride, but the last 16 were pretty rough.  The wind was brutal all day, but the last 16 were especially difficult.  I ended up logging a hair over 106 miles.  I'll definitely tweak the route again before I ride it again to hopefully eliminate some of the city miles.

Running is too easy

I got in two hours and fifteen minutes on the bike, with as many hill as I could find.  Then I hopped off and ran 3 miles.  The running feels too easy when I get off the bike.  I know there's a HUGE difference between 3-5 miles and the marathon after a 2.4 mile swim and 112 mile bike, but every time I do a brick, it just feels easy.  I'm feeling really good about the IMTX run.  I still have work to do on the bike (and in the pool), but I'll finish this race strong.

Swim, run, and a new saddle

I was able to squeeze in 25 minutes in the pool tonight before it closed and then I ran for an hour when I got home.

But, the best part is, I have a new saddle waiting on the arrival of the Cervelo.  Picked up a very lightly used Cobb saddle today.  Can't wait to knock out miles on the tri bike.

Triathlon Swim Training

This is old, but never fails to make me laugh.  Enjoy:

Suicidal Squirrel

I got up this morning to knock out 70 minutes on the bike.  It was super windy, so I convinced myself that I'd be able to tolerate and hour on the rollers.  After 30 minutes, I thought I was going to go crazy, so I decided to face the wind, which had died down by that point.  I headed toward White Rock Lake on St. Francis and about a 1/4 mile from there I had an encounter with a squirrel that was either suicidal or was looking for an adrenaline rush.

The squirrel was fairly chubby, so perhaps he was out trying to jog off his winter weight.  I saw him first as he casually ran off the grass and onto the pavement.  I continued my forward surge knowing full-well that the squirrel would reverse direction or increase his speed as soon as he spotted me.  However, the squirrel had other plans.  Our eyes met and I could feel his beady little eyes looking into my soul as he continued his casual pace across the street.  Still being 99% sure the little guy would alter his course, I forged ahead.  The our positions were coming dangerously close when I realized that the squirrel had that other 1% in mind.  It was much too late for me to alter my course.  At this point I was positive I was about to run over the squirrel and end his miserable little life.  The only thing I could do was to tighten my grip on my handle bars and hope for a smooth impact so that I didn't hit the pavement and spill blood as well.  As I braced for impact, the squirrel pulled an Indiana Jones and slide past my front tire milliseconds before his imminent demise.

The rest of my ride was fairly uneventful, but I did ride a few new hills that will be incorporated in my WRL loops from now on.  If you are riding on St. Francis beware of the chubby squirrel.

Work is getting in the way...

...as it always does.

We have events every night this week, so training is tough to fit in.  I was able to sneak away this afternoon to get in 30 minutes in the pool and then got in a 30 minute run at about 10 pm tonight before coming home and working for another hour or so.  I have to get up in the morning to ride, so its going to be tough.  I'm hoping to sneak in another swim in the afternoon because I'll be at work until 9:30 or after tomorrow.

Luckily caffeine will get me through this week.

I've been battling allergies/sickness since Wednesday.  Yesterday I was supposed to ride, but ended up sleeping the vast majority of the day.  Today was supposed to be a run, but I scrapped it and got on the bike, b/c I have much more cycling work to do than running.  I took some allergy medication and jumped on the bike.  It was a little chilly at the start of the ride, but I was able to knock out 81 miles..  It was record-breaking speed, but I felt good for the majority of the ride, which is encouraging.

I'm feeling closer to normal, but still taking medication.  Hopefully my sinuses stay clear so I can get back in the pool tomorrow.

Brick: Bike --> Run

I was supposed to get up and ride this morning, but my throat was pretty messed up, so I went back to bed.  Over the course of the day, I started feeling better.  I wasn't 100% when I got on my bike, but I needed to get some work in.


I hopped on my bike this evening with the intention of doing about an hour and a half, but ended up doing two hours.  I followed that up with a 5 mile run.  The run felt easy as I started and I picked it up as the run continued.  My mile paces were:


7:49
7:57
7:38
7:37
6:49


And the only flat mile in there was mile 3.  The rest had plenty of ups and downs.  Not a bad workout.