Sorry Adam to rip off the Counting Crows....
August was as good as I could make it--much less than desired run wise but hey--that is the norm on planet RC!:
Swim: 31K yards over 9 hours
Bike: 1141 miles over 68.5 hours
Run: 109 miles over 16 hours
8 houts of PT
101.6 total hours of training
I had the most bike training hours of all the Slowtwitch dudes for the August Bike Training challenge--which is NOT insignificient!
Looking ahead:
Race 98 this weekend at Marlton--I have 3 challenges--Earl, Ira and Mick. Earl is the Cat 4 Huuricane heading our way--not sure if I have any way to deal with him. Ira and Mick are very good AG competitors of mine who on paper will beat me....should be fun though as I am rounding into shape!
Week following is race 99 then a bit more training and the taper for Kona.
I do think my hip is healed....
I'm excited about Hawaii!
Tuesday, August 31, 2010
Sunday, August 29, 2010
another week down
Wanted this week to be another big one but the stress of the last 3 caused my body to say: "no". Back has been sore all week.
I decided to back off of the bike and focus on the run and I had a pretty decent week considering the pain my back was laying down. The best news of the week was today's swim.. I made a pretty significant change in my swim stroke (essentially over-exaggerating a front-quadrant swim stroke)--I did this as my non-wetsuit swim is so much worse than my wetsuit swim. I needed something to counteract my sagging hips--and guess what--it really worked. I took 6 minutes off my 1.5 mile open water swim today and more importantly, I didn't have anywhere near the fatigue that I have been feeling in my swims without a wetsuit. This is a huge boost for my confidence with respect to Kona. I'm going to try to reenforce this stroke change this week and if it sticks I think I could have a pretty comfortable (and decent) swim at Kona--which would be great given my horrible history with non-wetsuit swims...
Anyways, this is what my "easy" week ended up at:
7700 yards swimming
196 miles on the bike
34 miles running
19.4 hours training
I decided to back off of the bike and focus on the run and I had a pretty decent week considering the pain my back was laying down. The best news of the week was today's swim.. I made a pretty significant change in my swim stroke (essentially over-exaggerating a front-quadrant swim stroke)--I did this as my non-wetsuit swim is so much worse than my wetsuit swim. I needed something to counteract my sagging hips--and guess what--it really worked. I took 6 minutes off my 1.5 mile open water swim today and more importantly, I didn't have anywhere near the fatigue that I have been feeling in my swims without a wetsuit. This is a huge boost for my confidence with respect to Kona. I'm going to try to reenforce this stroke change this week and if it sticks I think I could have a pretty comfortable (and decent) swim at Kona--which would be great given my horrible history with non-wetsuit swims...
Anyways, this is what my "easy" week ended up at:
7700 yards swimming
196 miles on the bike
34 miles running
19.4 hours training
Tuesday, August 24, 2010
Tuckahoe Sprint Triathlon Race Report
2010 Tuckahoe Sprint Triathlon
Race Report #11: 8/15/2010
Background
My 11th triathlon of the 2010 season and 97th of my career was contested just 20 miles up the Parkway at the Tuckahoe Sprint Triathlon. The race on this day consisted of a 0.25-mile swim, a 12.7-mile bike, and a 2-mile run. The weather was a departure from the relentless heat and humidity of this, the summer of global warming—mid 70s, overcast and with a moderate breeze from the South.
My hip has responded well to all of the physical therapy and I felt coming into this race that I might be able to finally uncork a ride typical of my rides of prior years. My run was going to remain problematic but at 2 miles, its cost was not excessive. Wes Burns, a good bud and a very strong sprint triathlete was racing in my AG so I was clearly racing for 2nd in my AG. I hoped to be near him off the bike and try to hold on for a top 10 finish (256 starters) as I had finished 12th last year.
The cool thing about this triathlon is that my lovely bride, Judy, was racing in her 3rd triathlon, after having driven for 5+ hours from Washington DC—arriving late on Saturday night. We were also joined by our friends Jon and Jeanine Baum and their daughter Chelsea.
The Swim
At 7:30 am on this morning we were facing a low tide in Egg Harbor. The swim course was a counter-clockwise (my fav) triangle in which the water never got more than three feet deep. The water temp was 76 degrees. I was in the 2nd of 4 triathlon legs with all of the male masters.
Wes and I lined way to the right and at the gun we both surged to the front of our wave with 2-3 others. He was right there on my left hip crashing his casted (recent wrist break) right arm inches from my head. We swam side-by-side all the way to the first buoy were I moved ahead a bit and made the turn first. I ran into some traffic and as we headed to the second buoy, Wes was able to open up a body length or two on me.
Very quickly we turned for home as I crept up onto Wes’ feet. We both stood up a good 50 feet from the shore as the water became too shallow and Wes dropped his goggles and began looking for them. I yelled at him (as I passed him) and told him I’d buy him a new pair and to get moving (I was hoping Wes would place in the top 3 overall and out of the AG awards…).
I hit the beach with an elapsed time of 5:23 and an average HR of 156. As I “sprinted” up the beach to the timing mat Wes snaked past me and actually recorded the fastest swim split in my AG. Truth is I hit the beach first so I’m going to call it a tie between the two of us. I worked hard in the swim as my HR indicates and my guess, given the time, is that the course was a bit short of a quarter mile. In any event, comparing this year’s swim to 2009 shows me to be faster (not apples to apples) and higher placed relative to the field. At the time, my 2009 swim in this race was the “best” of my career so I feel pretty good about these numbers:
2010 2009
Time 5:23 6:12
OA place 17th 21st
OA %-tile 93.8 94.0
AG place 1st 2nd
AG %-tile 100.0 91.7
Transition One
Back to the race, I chased Wes up the sandy hill and into transition. He sped through transition much faster than I recording the 11th fastest T1 overall. I was 38 seconds slower than Wes in T1 (yikes!) and ended up with the 46th fastest T1 overall (82.4%-tile). My total T1 time was 1:59 (one second faster than last year) and my HR averaged 168bpm.
The Bike
I left T1 some 44 seconds behind Wes (all of this incurred after I hit the beach first). I settled in pretty quickly and felt strong and fast despite the quite noticeable headwind. About a mile into the bike, a guy passed me on a Cervelo and then seemed to slow up. I dropped back out of the draft zone (long-time force of habit) and then reaccelerated past him. I was seeing really good wattage numbers. About 2 miles later he passed me again and then seemed to slow up. I dropped back and re-passed. This pattern repeated 4-5 times and when I finally passed Wes, he told me the guy was glued to my rear wheel.
My ride was for the most part (saving the bit above) uneventful. My hip felt great and I was surging pass riders from wave one. At the turn I got a tail wind and began to think that I had another gear or two more. I flew back to transition and my impression is that my body had more to give than I got out of it today. I’ll need to recapture that “hair on fire” mindset in my next two sprints.
My shadow zipped passed me right before the no-pass zone at the end of the ride (very annoying as I had been ahead of him for the last 3-4 miles) and I hopped off my bike with a bike split of 31:38 and an average HR of 166bpm. Officially, I had the same split as last year but by my stopwatch, I had me 18 seconds faster last year (which seems hard to believe). In any event, the wind was much stronger this year and I feel that I actually had a stronger ride this year. I tied for the 2nd fastest bike split OA and entered T2, a few seconds in front of Wes. Here is how 2010 and 2009 compared (I was not able to get a good power reading this year):
2010 2009
Time 31:38 31:20
Average Speed (mph) 24.1 24.3
Average HR (bpm) 166 164
OA Place 2nd 9th
OA %-tile 99.6 97.6
AG Place 1st 1st
AG %-tile 100.0 100.0
Overall, I hopped off the bike in 4th place in a very tight race:
1. Bracconnier 37:54
2. Gerhardt 38:43 + 0:49
3. Mullaney 39:08 + 1:12
4. Christofferson 39:11 + 1:15
5. Burns 39:13 + 1:17
Relative to the race leader, most of my deficit was due to my poor T1.
Transition Two
I thought I did a reasonably good job in T2 but my 60th OA place seems to indicate otherwise. For some reason my T2s seem to be relatively slower than my T1s even though I always think I’m doing a better job in T2. My T2 time was 1:00 and my HR averaged 166. I was 2 seconds slower than Wes in T2 and we crossed the timing mat for the start of the run side-by-side.
The Run
The run is a simple out and back and it is a bit shorter than last year. My time was faster this year but I think I probably ran at a slightly faster pace last year. Wes, of course, crushed me on the run and I ended up 2nd in the AG and I dropped to 9th OA. My run split was 15:25 (7:43/mile) and my average HR was 168bpm—I was clearly dogging it a bit.
Wes had the 3rd fastest run and ended up 4th overall by just 4 seconds—hats off to him, he is out of my league! Overall, my run was OK, still way off where I thought it would be as I try to rebuild my hip, but not horrible:
2010 2009
Time 15:25 15:31
Average HR 168 171
OA place 44th 61st
OA %-tile 83.2 82.1
AG place 2nd 4th
AG %-tile 92.9 75.0
Post Race
The best news on the day is that Judy dominated her AG and won in just her 3rd triathlon. Of the 10 women in her AG she was 2nd in the swim, dominated the bike and had the 3rd fastest run split (swim strong, kill on the bike and hang on for the run—sound familiar?)
As for me, it seems that I am almost all of the way back on the bike. My swim might be slipping a bit and I should probably up the volume in the days ahead. My run is getting better but will most likely remain a problem for all the rest of 2010 including Kona. Oh well—today was fun and I’m happy with my results!
Race Report #11: 8/15/2010
Background
My 11th triathlon of the 2010 season and 97th of my career was contested just 20 miles up the Parkway at the Tuckahoe Sprint Triathlon. The race on this day consisted of a 0.25-mile swim, a 12.7-mile bike, and a 2-mile run. The weather was a departure from the relentless heat and humidity of this, the summer of global warming—mid 70s, overcast and with a moderate breeze from the South.
My hip has responded well to all of the physical therapy and I felt coming into this race that I might be able to finally uncork a ride typical of my rides of prior years. My run was going to remain problematic but at 2 miles, its cost was not excessive. Wes Burns, a good bud and a very strong sprint triathlete was racing in my AG so I was clearly racing for 2nd in my AG. I hoped to be near him off the bike and try to hold on for a top 10 finish (256 starters) as I had finished 12th last year.
The cool thing about this triathlon is that my lovely bride, Judy, was racing in her 3rd triathlon, after having driven for 5+ hours from Washington DC—arriving late on Saturday night. We were also joined by our friends Jon and Jeanine Baum and their daughter Chelsea.
The Swim
At 7:30 am on this morning we were facing a low tide in Egg Harbor. The swim course was a counter-clockwise (my fav) triangle in which the water never got more than three feet deep. The water temp was 76 degrees. I was in the 2nd of 4 triathlon legs with all of the male masters.
Wes and I lined way to the right and at the gun we both surged to the front of our wave with 2-3 others. He was right there on my left hip crashing his casted (recent wrist break) right arm inches from my head. We swam side-by-side all the way to the first buoy were I moved ahead a bit and made the turn first. I ran into some traffic and as we headed to the second buoy, Wes was able to open up a body length or two on me.
Very quickly we turned for home as I crept up onto Wes’ feet. We both stood up a good 50 feet from the shore as the water became too shallow and Wes dropped his goggles and began looking for them. I yelled at him (as I passed him) and told him I’d buy him a new pair and to get moving (I was hoping Wes would place in the top 3 overall and out of the AG awards…).
I hit the beach with an elapsed time of 5:23 and an average HR of 156. As I “sprinted” up the beach to the timing mat Wes snaked past me and actually recorded the fastest swim split in my AG. Truth is I hit the beach first so I’m going to call it a tie between the two of us. I worked hard in the swim as my HR indicates and my guess, given the time, is that the course was a bit short of a quarter mile. In any event, comparing this year’s swim to 2009 shows me to be faster (not apples to apples) and higher placed relative to the field. At the time, my 2009 swim in this race was the “best” of my career so I feel pretty good about these numbers:
2010 2009
Time 5:23 6:12
OA place 17th 21st
OA %-tile 93.8 94.0
AG place 1st 2nd
AG %-tile 100.0 91.7
Transition One
Back to the race, I chased Wes up the sandy hill and into transition. He sped through transition much faster than I recording the 11th fastest T1 overall. I was 38 seconds slower than Wes in T1 (yikes!) and ended up with the 46th fastest T1 overall (82.4%-tile). My total T1 time was 1:59 (one second faster than last year) and my HR averaged 168bpm.
The Bike
I left T1 some 44 seconds behind Wes (all of this incurred after I hit the beach first). I settled in pretty quickly and felt strong and fast despite the quite noticeable headwind. About a mile into the bike, a guy passed me on a Cervelo and then seemed to slow up. I dropped back out of the draft zone (long-time force of habit) and then reaccelerated past him. I was seeing really good wattage numbers. About 2 miles later he passed me again and then seemed to slow up. I dropped back and re-passed. This pattern repeated 4-5 times and when I finally passed Wes, he told me the guy was glued to my rear wheel.
My ride was for the most part (saving the bit above) uneventful. My hip felt great and I was surging pass riders from wave one. At the turn I got a tail wind and began to think that I had another gear or two more. I flew back to transition and my impression is that my body had more to give than I got out of it today. I’ll need to recapture that “hair on fire” mindset in my next two sprints.
My shadow zipped passed me right before the no-pass zone at the end of the ride (very annoying as I had been ahead of him for the last 3-4 miles) and I hopped off my bike with a bike split of 31:38 and an average HR of 166bpm. Officially, I had the same split as last year but by my stopwatch, I had me 18 seconds faster last year (which seems hard to believe). In any event, the wind was much stronger this year and I feel that I actually had a stronger ride this year. I tied for the 2nd fastest bike split OA and entered T2, a few seconds in front of Wes. Here is how 2010 and 2009 compared (I was not able to get a good power reading this year):
2010 2009
Time 31:38 31:20
Average Speed (mph) 24.1 24.3
Average HR (bpm) 166 164
OA Place 2nd 9th
OA %-tile 99.6 97.6
AG Place 1st 1st
AG %-tile 100.0 100.0
Overall, I hopped off the bike in 4th place in a very tight race:
1. Bracconnier 37:54
2. Gerhardt 38:43 + 0:49
3. Mullaney 39:08 + 1:12
4. Christofferson 39:11 + 1:15
5. Burns 39:13 + 1:17
Relative to the race leader, most of my deficit was due to my poor T1.
Transition Two
I thought I did a reasonably good job in T2 but my 60th OA place seems to indicate otherwise. For some reason my T2s seem to be relatively slower than my T1s even though I always think I’m doing a better job in T2. My T2 time was 1:00 and my HR averaged 166. I was 2 seconds slower than Wes in T2 and we crossed the timing mat for the start of the run side-by-side.
The Run
The run is a simple out and back and it is a bit shorter than last year. My time was faster this year but I think I probably ran at a slightly faster pace last year. Wes, of course, crushed me on the run and I ended up 2nd in the AG and I dropped to 9th OA. My run split was 15:25 (7:43/mile) and my average HR was 168bpm—I was clearly dogging it a bit.
Wes had the 3rd fastest run and ended up 4th overall by just 4 seconds—hats off to him, he is out of my league! Overall, my run was OK, still way off where I thought it would be as I try to rebuild my hip, but not horrible:
2010 2009
Time 15:25 15:31
Average HR 168 171
OA place 44th 61st
OA %-tile 83.2 82.1
AG place 2nd 4th
AG %-tile 92.9 75.0
Post Race
The best news on the day is that Judy dominated her AG and won in just her 3rd triathlon. Of the 10 women in her AG she was 2nd in the swim, dominated the bike and had the 3rd fastest run split (swim strong, kill on the bike and hang on for the run—sound familiar?)
As for me, it seems that I am almost all of the way back on the bike. My swim might be slipping a bit and I should probably up the volume in the days ahead. My run is getting better but will most likely remain a problem for all the rest of 2010 including Kona. Oh well—today was fun and I’m happy with my results!
Sunday, August 22, 2010
LAF 100 and the week that was
Back in DE to help Jen move into her new place down in Baltimore tomorrow.
Got up at 5am and drove up to Montgomery County in PA for the Lance Armstrong Foundation Challenge 100 mile bike ride. Made my donation to the LAF in honor of my father and joined 3500+ other folks for the ride. Lance kicked things off with a nice speech after accepting a check for the foundation--we raised over $3MM.
Lance, and a few buds left first, and then they let the rest of us go a minute latter. I was at the front and joined a speedy chase group. There were about 25 in our group with 2 or 3 tough guys doing all the leading--I was hiding from the wind in the back.
The course is very difficult--lots of climbing--almost always up or down and I soon found it hard to hang with the group on the climbs. It started to rain pretty hard and the roads became quite sketchy. I began to debate the merits of hanging with the group as I was throwing 400 watts on the climbs and becoming increasingly concerned about the skating rink we were riding on. At around 11 miles a guy went down hard 10-15 feet in front of me. I managed to avoid this but I was a bit spooked. Just 2 miles later 3 more guys went down right in front of me with one guy flipping over a guard rail. They were OK but I'm pretty sure that a couple of them were done for at least the day.
I decided then to stop chasing Lance and just settle in and be ultra conservative. And so I did. It was a very demanding ride. I rode mostly by myself although I would join in with small groups from time to time. I saw a couple of dozen crashes as the rain poured down and it was quite treacherous in places. At 35 miles there was an option to turn off the course (and do a 70 mile ride) and just then it was really raining hard--I wavered for a bit but I decided I had come here to ride all 100--so i did. And I'm quite glad i did as i felt very strong after 70 miles--in fact, I believe I rode hardest from 70-100 miles as the rain slackened.
All in all a good effort for a good cause.
As to the week:
My back is still a bit tweaked but I should be ok. I am bummed I missed one swim and my long run which would have made this a very strong training week (by my standards) but here is how it ended up:
29.1 hours of training
8200 yds swimming
329 miles biking
19 miles running
3 hours of PT
ever onward!
Got up at 5am and drove up to Montgomery County in PA for the Lance Armstrong Foundation Challenge 100 mile bike ride. Made my donation to the LAF in honor of my father and joined 3500+ other folks for the ride. Lance kicked things off with a nice speech after accepting a check for the foundation--we raised over $3MM.
Lance, and a few buds left first, and then they let the rest of us go a minute latter. I was at the front and joined a speedy chase group. There were about 25 in our group with 2 or 3 tough guys doing all the leading--I was hiding from the wind in the back.
The course is very difficult--lots of climbing--almost always up or down and I soon found it hard to hang with the group on the climbs. It started to rain pretty hard and the roads became quite sketchy. I began to debate the merits of hanging with the group as I was throwing 400 watts on the climbs and becoming increasingly concerned about the skating rink we were riding on. At around 11 miles a guy went down hard 10-15 feet in front of me. I managed to avoid this but I was a bit spooked. Just 2 miles later 3 more guys went down right in front of me with one guy flipping over a guard rail. They were OK but I'm pretty sure that a couple of them were done for at least the day.
I decided then to stop chasing Lance and just settle in and be ultra conservative. And so I did. It was a very demanding ride. I rode mostly by myself although I would join in with small groups from time to time. I saw a couple of dozen crashes as the rain poured down and it was quite treacherous in places. At 35 miles there was an option to turn off the course (and do a 70 mile ride) and just then it was really raining hard--I wavered for a bit but I decided I had come here to ride all 100--so i did. And I'm quite glad i did as i felt very strong after 70 miles--in fact, I believe I rode hardest from 70-100 miles as the rain slackened.
All in all a good effort for a good cause.
As to the week:
My back is still a bit tweaked but I should be ok. I am bummed I missed one swim and my long run which would have made this a very strong training week (by my standards) but here is how it ended up:
29.1 hours of training
8200 yds swimming
329 miles biking
19 miles running
3 hours of PT
ever onward!
Saturday, August 21, 2010
Big Block Syndrome
My prior two weeks were 25 and 21 hours respectively with last week including a race. This week was to be a very big week--targeting 29 hours. I was on track through yestertday (21 hours through the first 5 days) but my back got very tweaked--sore and very stiff.
Not a surprise really, when I push these big blocks my body has a tendency to force me to back off a bit. Unfortunately, this mornings workout was to be my long run. It's probably the most important workout of the week but I'll need to skip it. Lots of rest today--maybe a light spin later. I have the LAF 100 tomorrow which i still hope to do.
If my back holds together, I'll make next week a run focused week and try to get two longer runs--say a 10 miler and a 16 miler in....
I'm very happy with where my fitness is at (with the enduring exception of my run). Even though I'm fatigued and have little nigs and nags, i can feel the underlying fitness. I know I'm already good to go for Kona and I have another 49 days to put the finishing touches on it....
Still, would have been nice to hit that long run this morning....
Not a surprise really, when I push these big blocks my body has a tendency to force me to back off a bit. Unfortunately, this mornings workout was to be my long run. It's probably the most important workout of the week but I'll need to skip it. Lots of rest today--maybe a light spin later. I have the LAF 100 tomorrow which i still hope to do.
If my back holds together, I'll make next week a run focused week and try to get two longer runs--say a 10 miler and a 16 miler in....
I'm very happy with where my fitness is at (with the enduring exception of my run). Even though I'm fatigued and have little nigs and nags, i can feel the underlying fitness. I know I'm already good to go for Kona and I have another 49 days to put the finishing touches on it....
Still, would have been nice to hit that long run this morning....
Monday, August 16, 2010
more encouraging signs
raced Tuckahoe yesterday. Best news was that my bride raced her 3rd tri and dominated her AG--awesome Judy!
We also were joined by our good friends the Baums and their daughter Chelsey, who also did great!
I had the race I expected. More than competitive on the swim (17th out of 259). Almost all the way back on the bike (2nd overall) and the run--well it still needs work.....
anyways, I finished 9th OA. AG-wise, my good bud, Wes Burns was there and (as true in the last 10 or so times I've raced him) he is just too strong in these sprints for me to have a chance. At 54, he finished 4th OA, narrowly missing a podium. At least I was leading off the bike--I wish I could run!!!!
I would have won most of the younger AGs so I'm pretty psyched about the whole affair.
Back in DE today to help Alex get going in pre-season soccer. I am DEAD-tired (we had a Sunday-funday last night) but I need to rest up for 6 bike hours in the heat, hunidity and hills of DE tomorrow---this week is going to be a major grind but it will be the week that I need now....
keeping on
We also were joined by our good friends the Baums and their daughter Chelsey, who also did great!
I had the race I expected. More than competitive on the swim (17th out of 259). Almost all the way back on the bike (2nd overall) and the run--well it still needs work.....
anyways, I finished 9th OA. AG-wise, my good bud, Wes Burns was there and (as true in the last 10 or so times I've raced him) he is just too strong in these sprints for me to have a chance. At 54, he finished 4th OA, narrowly missing a podium. At least I was leading off the bike--I wish I could run!!!!
I would have won most of the younger AGs so I'm pretty psyched about the whole affair.
Back in DE today to help Alex get going in pre-season soccer. I am DEAD-tired (we had a Sunday-funday last night) but I need to rest up for 6 bike hours in the heat, hunidity and hills of DE tomorrow---this week is going to be a major grind but it will be the week that I need now....
keeping on
Saturday, August 14, 2010
rested?
So took my rest day yesterday. For some reason whenever i do, I get all sorts of aches and pains. My left lower back "went out" a bit. Very sore, tender and stiff all day yesterday. Better this morning but I have to be "ginger" about it--definitely feels like it's tweaked.
Last night went and saw (with Jenny) Kansas, Foreigner, and Styx--classic rock baby!
Racing tomorrow at tuckahoe and I'm hoping that my back will be OK. I think it will be with another 20+ hours to heal up. I don't know who is in the race but my objectives are pretty straight forward (if my back allows)--blitz the swim and bike (race it like an aquathon) and hold on for the short run. I'd really like to see some stong power numbers coming out of my bike split.
My bigger concern about my back is related to the three week block of training I have coming up. I'm not racing after Tuckahoe until Marlton, which is on the 4th of September. Consequently, I'm looking for this next block to be a very big training load. I especially need to execute some longer runs. Next week is (on paper anyways) in the books as a 29 hour week with two big rides--one being the LAF Challenge 100 miler next Sunday.
The weather is considerably more pleasant today with the temp at 74 degrees as we speak. I'm heading out the door for my standard day before a race workout: 15 min swim/30 min bike/15 min run....
Last night went and saw (with Jenny) Kansas, Foreigner, and Styx--classic rock baby!
Racing tomorrow at tuckahoe and I'm hoping that my back will be OK. I think it will be with another 20+ hours to heal up. I don't know who is in the race but my objectives are pretty straight forward (if my back allows)--blitz the swim and bike (race it like an aquathon) and hold on for the short run. I'd really like to see some stong power numbers coming out of my bike split.
My bigger concern about my back is related to the three week block of training I have coming up. I'm not racing after Tuckahoe until Marlton, which is on the 4th of September. Consequently, I'm looking for this next block to be a very big training load. I especially need to execute some longer runs. Next week is (on paper anyways) in the books as a 29 hour week with two big rides--one being the LAF Challenge 100 miler next Sunday.
The weather is considerably more pleasant today with the temp at 74 degrees as we speak. I'm heading out the door for my standard day before a race workout: 15 min swim/30 min bike/15 min run....
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