Tuesday, August 24, 2010

Week IV...

Objectives:
Run over thirty miles (41)
Swim over three miles (3)
Ride at least four hours (2:45)

Monday: 800 meter swim (13:30) 7 mile run (45:38) 1 hr

Tuesday: 5 mile run (32:52) Hour mountain bike ride on Demon. Great climbing power! 1.5 hr

Wednesday: 7 miles with Erik in West Keene. Super tired following the hard ride yesterday .75 hr

Thursday: 5 miles super easy, tired still. Two great long stretching sessions. .5hr

Friday: 7 miles with 3 x 30,60,90 Fartlek. 39:50. First workout since May! 800-meter swim (13:30) windy, and difficult! 1hr

Saturday: Hour and thirty-four on The Demon on Drummer. Clean through all the major technical sections. Good climbing splits. 1.5 2 mile swim 57:08! Three minute pr! Learned how to breath on both sides and exponentially improved my efficiency. 2.5 hr

Sunday: 10 miles in the heat! First time in double digits! 71:11

Total: 7.35 Hour

Good week almost every objective met. Ran more so I won't sweat the missing hour or so on the bike. Gearing up this week for The Circle Triathlon in Ashland Sunday morning.

Sunday, August 22, 2010

Week III

Swim: 3 miles

Bike: 90 minutes

Run: 28 miles

Two seven milers and a couple of good swims. Would have liked to get in one more bike ride and one more swim.

Friday, August 20, 2010

Update...

Training has been going excellent the past week and a half and I think that I am inching toward a relative point of fitness. I ran five days last week and got in an actual mileage total (21) for the first time since Vermont City. This week so far I have gotten in three solid runs including my first seven miler since god knows when. I am hoping to end the week with a mileage total somewhere in the mid to high twenties. I will keep that general rhythm of five to seven additional miles per week until I hit seventy.

Swimming has also been going exceedingly well since I read some helpful swim instruction in Triathlete Magazine. I feel like I have been approaching swimming from the wrong direction and have not included enough reach and glide into my stroke. Apparently this is a problem most runners have when they transition to swimming from triathlon. Tuesday I did my first two mile swim with Steve at Wilson Pond. I was trying to correct a few to many things during the session and my pace and ability to swim in a straight line suffered. My swim goal for the remainder of the year is to swim 1.2 miles (half Ironman swim) in under 30 minutes. I have a ways to go but I am confident that I will get there.

Things have also been going extremely well on the bike. I am pleased to say that "The Demon" has made a triumphant return to my life. Seems that the good folks at Kona sent the bike out of the factory with an eight speed Shimano Deore shifter with a nine speed cassette. Kona apparently felt pretty bad about all of my troubles and upgraded me to SLX front and rear shifters for free! The whole process was a huge pain in the tail but it is worth it when you ride as aggressively as I do on the trails. I headed out today for the first real test on "The Demon" and things went great. I forgot how much more responsive this bike is compared to the rental that I have been on. Also my descending skills were back to their normal adrenaline pulsing level. Hydraulic disc brakes are the greatest mountain bike component ever developed. I also threw the Polar monitor on for today's ride. I was riding pretty fast but my HR stayed in my THRZ the for the majority of the ride, even on the climbs.

Right now I am pretty happy with how things are going. I am starting to feel confident which is a nice departure from how I felt back in July. Hopefully things will stay on track over the next couple of months and I will be able to post some solid performances. I have a few triathlons that I am eyeing and I am still planning on running the NE xc season in October and November.

Mark

Tuesday, August 17, 2010

SwIm

Clear water calls me...
Smooth strokes propel great ease...
Speed is on the rise.

Monday, August 16, 2010

The Return...

The Demon is back.

I ran 21 miles last week!

I am swimming 2 miles tomorrow.

I am ordering a new bike this week.

Life is good...

Mark

Tuesday, August 10, 2010

Give Peace a Tri...

Saturday morning I jumped feet first into my prospective career as a competitive triathlete. I had secretly been planning this race as my debut for a few weeks given my current condition. My original intent was to make my Xterra debut Saturday morning in Hanover. Given that I had only run four times and I was still nervous about my achilles I figured that an aggressive trail run following a technical mountain bike ride would not be the best initial test. Given the location of Give Peace a Tri it seemed like a no brainer for a debut. The only obstacle heading into the race was my current lack of a fast road or time-trial bike. Luckily I have an amazing friend in the form of Justin Fyffe that was willing to let me borrow his Iron Horse for the morning.

I had to show up extra early Saturday morning because I was not registered for the race and it had hit capacity Tuesday morning. I was planning on registering but Mary thought that I should wait to the last minute in case my achilles decided to go crazy following one of my runs. So that's how I found myself the first person in the parking lot at 6:59 am for a 9:30 start. I was actually there ahead of most of the volunteers which is always a little weird. I decided that my best bet to get into the race was to make myself a good natured pest like Bruce Denton when he went to see President Prigman without an appointment. I offered to help set up the registration pavilion, they declined my offer. I offered to help group the safety pins into groups of four to save time, they declined my offer. Finally they told me to just sit at the end of the table and wait. They put my name at the top of a nice little list and assured me that I would get to race. I decided that the coast was clear to get out all of my gear and to set up my transition zone. I'll have to admit that packing up my gear and setting it up was one of my favorite parts of the experience. Normally I just throw some flats in a bag with a fresh pair of shorts. So much more thought went into prepping my bag the night before. Gear for three different sports! As I was saying the setup was a blast. On the surface I tried to remain cool and collected but just bellow I was feeling frantic. My fears were many but I knew that I just needed to take them in stride with the new experience. I was worried about having never swam in a crowd the most. How was that going to pan out? I was also worried about Justin's bike. I was psyched to be using such a nice bike but it was way to small for me. I had the seat post an inch past the minimum insertion line! In the back of my mind I had a vision of the post slipping out while I was hammering down route 12a at 25 mph. On top of all of that I was terrified that my achilles was not going to hold up. I had terrifying visions of rupturing my achilles a mile into the run. Sure that this would be the end of my career I had it worked out that I would crawl the remaining two miles. Every single passer by wondering why this poor soul was putting himself through this sort of agony for a tiny triathlon in Surry, New Hampshire?

At eight forty-five I found out that I was entered in the race which was a huge relief. I had invited my father in law, and the Keene blogosphere out for the race. I would have felt like a huge tool if I did not get to race after telling everyone to show up for support. I headed out for a short warm-up with Steve in the parking lot. Mostly I was shaking out the nerves from earlier and started t realize that I was feeling pretty good. Oh right the race...

I stood with Andy and Steve knee deep in the water waiting for the starting horn. The three of us were pretty ticked off seeing about thirty different people wearing wetsuits. We were all under the impression that this was a suit free race and a little mad that we were all just standing there in out tights. Although a quarter of a mile swim is not that long and my best estimates figure that a wetsuit would have gotten me through the swim about a minute faster. We also figured that a good portion of that time would be lost in the first transition zone. As the siren sounded I charged into the water and mentally prepared myself to be kicked in the face while I was trying to find some space. In the first two minutes I felt a little overwhelmed, I looked up a couple of times and it seemed as if everyone was in front of me. I took a couple of extra strokes with my head down to try and get into a rhythm. Heading into the first turn I noticed on a breath that a lot of competitors were going very wide around the orange bucket. My runner instincts kicked in and I darted for the tangent to save time. Hitting the turn I was suddenly teleported to Fisherman's Wharf in San Fransisco. I felt like a walrus blubbering around on a pier with fifty of my overweight friends. Swimmer slipping under me as I gained momentum only to be knocked off course by another body toppling over mine searching for position. Free of the maelstrom of the turn I was finally able to find my rhythm. I took a peek up ahead during a breath and found myself to be in around fifteenth place. I was easily matching the strokes of the swimmer to my right so I decided to reach for another gear. Much to my surprise I was able to relax and swim significantly faster over the final hundred yards.

As I emerged from the water I instantly ripped off my cap and goggles and started to assess the situation. I assumed that I was in about twelfth place and judging from some of the swimmers around me I was sure to move up during the bike leg. Running up the boat ramp I momentarily made eye contact with Andy as he sprinted up the climb away from the park. Knowing Andy's fitness I knew that the head of the race was within my grasp. I sprinted to Fyffe's bike in a adrenaline fueled panic. My shoes went on like a pair of winter slippers and I felt ready to rock. I was so amped up that I just threw my helmet on my head and gripped my singlet in my teeth. Suddenly all of the athletes that were around me entering my transition were gone. My first glitch of the bike leg came an instant later. Three years removed from road riding I failed to remember that my pedals only had one side. As I struggled to get going I felt frustrated at rookie move. I threw down a Gu at the crest of the hill with one athlete in sight. I knew I had my hands full because I watched this guy, also named Mark, unpack his gear earlier in the day. Mark had a custom Ti frame with a sweet set of Hed 3 wheels! Perhaps I was a bit arrogant but I just assumed that my pieced together fitness would be able to over power his aerodynamic advantage. A few minutes into the ride I was able to close the gap as Mark overshot a ninety degree turn heading out of Surry Village. I did my best to catch his wheel but as soon as the surface leveled Mark tucked into his aero position and instantly established a gap that would grow throughout the ride. In fact I learned later that Mark was able to bridge the gap all the way up to Andy! I was frustrated that I could not get anything going on the bike. I was riding well beyond the limits of the 54 cm. frame that I was on. When I tried to put myself into a TT position I struggled with hitting my knees on the handle bars! Despite the cramped compartment I was flying down Route 12a. I consistently rode between twenty and twenty-five miles per hour. Coming into the park I knew that I was going to have to push the run. I was completely in no mans land as I headed into the second transition. I goofed up a bit getting off the bike and had my first case of the wobbles since the Endurance TT / track workouts with Elijah and Corey.

My pre-bungied flats went on in an instant and I quickly found myself back on the hunt. There was a tiny terror deep in my soul as I set out on the run. My drifting mind the previous night had gotten the best of me. With every foot fall I was wondering if this was going to be the one to end it all. As I crested the first hill I realized that everything felt OK. At that exact instant I looked up the road and saw a distant figure on the horizon. Something happened chemically in my mind and I was instantly transported back to Memorial Day in weekend in Burlington. That distant figure suddenly became Jonh Fassulo half a mile up the road at the twenty mile mark. Whatever had happened between then and now was irrelevant. I knew that I was a better runner than the lonely figure up ahead. I'll even admit that I thought of being a better runner than the majority of triathletes. Whatever it was that I was thinking all I knew in that instant was that there was blood in the water and that it was Shark Week on the Discovery Channel. Seemingly every step after that thought got a little quicker. The dial slowly turned and the figure got closer and closer. I stole a quick glance around a bend at the leader and Andy. I gave way to much away on the bike to challenge for the win but I knew that third was in the bag as I continued to gain on Mark number two. Back up on Route 12a with a thousand meters to go I caught Mark and prepared for the pass. I was giddy, hyper, and curious about the pass. I held off when I was within a few meters and gathered up for one big move. I did not want there to be any doubt about who was the superior runner. I threw down and hammered the final thousand like I had done so many other times in so many different races. Running faster and faster not because anyone really cared but because somewhere deep down in the very fiber of my being I knew that I needed this absurdity. I needed the feeling of my heart rate close to 190 bpm, I needed the tapping sound of my foot strike at pace; the old metronome beat of my being. Somewhere in that final stretch back into the park I experienced something oddly similar to bliss. I need the suffering and seemingly my suffering somehow needs me. I crossed the finish line with an ear to ear grin eager for my next triathlon. Sure I lost almost three minutes on the bike and never really contended for the win but I know that all the pieces are there, waiting to be assembled once I am back to 100%.



Mark

Wednesday, August 4, 2010

Ride August 4, 2010

Heading into my triathlon debut this weekend I wanted to destroy myself one last time before easing into the race over the next two days. My original plan for the day was a two hour bike ride and a mile swim, we'll cover that one later. Today also marked the return of my heart rate monitor. I like to throw the monitor on from time to time to see how hard I am working on the bike. At this point I am not as familiar with the messages my body sends me concerning exertion on two wheels. For all I knew all these rides that I thought I was hammering could of been on par with a pesky recovery run. With my current age, weight and height Polar has decided that I should be working between 135 and 168 bpm for optimal training effect. I really don't have the foggiest idea about heart rate training. If anyone wants to give any free advice feel free to shoot it my way. The problem I always run into with the monitor is that I get obsessed with hammering hills to try and max myself out. (I'm sort of sick like that)

I set out shortly after 11:00 with the expressed purpose of hammering myself into the ground. With the heat index already at 90 I figured this would be a pretty easy task. For the third consecutive ride I was on the Kona Blast from Backcountry Outfitters. They are still having fits trying to figure out what is wrong with The Demon, the word lemon has even been throw around. Heading up Elm Street my core temperature quickly shot up. With only one bottle on board I knew that I was going to have to be intelligent about my water consumption over the course of the ride. As I hit the woods and the base of the first climb I opened my jersey all the way, it would stay that way for the duration. With last nights rain and the oppressive humidity the rocks and roots were still wet and slimy making the already treacherous climb nearly impossible. Three minutes into the climb I got my first alarm of the day from the Polar. I dared a quick glance at my wrist and saw that as I mashed the middle chain ring through a series of switch backs that my heart rate had already climbed to 170 bpm. With the lingering thought of the weather in the back of my mind and the ride that I had in mind I considered easing back a hare. I quickly snapped out of that and decided that I needed to ride like all my other rides to get a true measure of how hard I have been working. I recovered on the Central Artery but my hr quickly jumped back into the high 160s as I started my first planned accent of the Summit Switchback trail. I climbed really well for the majority of this climb with only a few technical mistakes, undoubtedly the result of riding a foreign bike. Following a clean pass through the ledges my phone pinged. Mary was on the line asking if I could fill in on a dinner outing with an old friend from middle school. I said yes knowing that heading out would kill my swim plans so I shifted on the fly and decided to go all in on the ride and push the time to close to three hours. Passing the summit the first time I was absolutely drenched with arcs of sweat flying as I tapped out a continuous rhythm close to 100 rpm. I took the majority of the descents easy today, the mechanical disc brakes on the Blast are sketchy at best. There is a lot of fade and grabbing that scares the daylights out of me on some of Drummer's more notorious descents. I hit the exit to the park at forty-eight minutes and had my first Gu of the ride. I had a Tri Berry Gu kicking around from the marathon that I packed today along with a few Shot Blocks. The Tri Berry Gu was pretty terrible and I thanked my lucky stars that I did not have it in the waning miles of VCM. At the foot of the Gunn Road climb I locked out the fork on the Blast and went to work on myself. My hr was quickly at humming bird levels as I hammered up this difficult climb. Glancing down mid climb I noticed 175 bpm on my wrist and knew that I still had the impossibly steep abandoned section of road/trail that would bring me back to the Central Artery. On the steepest section of the ghost road I had to drop down to the granny gear for the first time of the day. I did my best to compensate by hopping out of the saddle to produce some extra power. I was really feeling it so I glanced down at my wrist and saw 180 bpm flashing as the incessant alarm begged for relief. I knew I was really cooking myself but I threw caution into the wind and tried to really blow up the climb. Despite my best effort I could not get the Polar past 180. Back on the Central Artery it took me a few minutes to recover as I headed toward the Summit Switchback trail for my second ascent to the summit. I passed on a few of the jumps that have become a regular part of this ride. The Blast really feels like a led zeppelin in the air. Combine that with the sketchy brakes and I think I have a perfect recipe cooked up for a broken collarbone. Better to wait for the return of The Demon! At the base of the Summit trail my hr quickly jumped back to 169 sending my wrist into another frenzy of noise. My power was fading a bit but I still think I climbed better than the first ascent. Once I descended to Goose Pond I decided to add some more climbing at the base of the park in the Lower Maze before heading out to West Keene for a final climb up the Skyline Trail. I threw down the three Shot Blocks to try and get me over the hump on my way out of Goose. Once I hit the roads I was able to get into a fantastic rhythm. My heart rate hovered around 155 bpm for the entire time I was on the road. This sensation of gliding down the road as the watts oozed out of my destroyed legs made my long for a new road bike. At the base of Skyline I decided to say the heck with it and hammer for the duration of the climb. Aside from a dropped chain that is exactly what I did. I managed to get the hr back up to 175 bpm one last time for the ride. Despite my mounting fatigue and the possible loss of several thousand brain cells due to the heat I was able to hammer all the way back to town. Once I hit Main Street I was completely washed out. I was completely and utterly unable to muster my usual charge for over the final mile. I was in wounded animal mode, needing space, water, and a quiet place for my mind to recapture its normal pace. Half a mile from home I ran into John Shea and attempted a quick conversation about the King of Leon concert that he attended the previous night. My garbled speech and obvious stench led John to ask just how long exactly I had been out in the heat. Once I told John that I had been out for two hours and forty-two minutes he demanded that I go home and get some water. When I got in the door I immediately ditched my gear and sat in the shower with the hope that the cold water would somehow relieve my heat induced madness.

After about forty-five minutes I bounced back to my normal self and was eager to rest of for Saturday morning. As for me I am off for that dinner out on the town with Mary. Hopefully there is several glasses of ice water waiting for me!

Mark

Monday, August 2, 2010

Training August 1 - 7

Sunday: AM MTB Ride (Blast) Drummer Hill 2:16.15 Rode Hard! Core lifting. (2:30)

Monday:
AM MTB Ride (Blast) Drummer Hill 1:16.10 Three hard climbs! PM 1.5 mile open water swim at Wilson pond. 44:02. Started a little to quick but felt like I could swim that pace for three miles or so. Core (2:15)

Tuesday: PM 4 mile run just under 7:00 pace. Wicked humid. Eccentric pt for achilles. (30:00)

Wednesday: AM/PM MTB Ride (Blast) Drummer Hill Summit Switchback Trail x2, Gunn Road Hard (180 HR) Lower trail maze climb, roads to Skyline Ave. Skyline Trail climb hard (175 HR), train tracks back to town. 2:42.06. Longest continuous physical exertion of the year!

Thursday: PM 4 mile run West Keene (30:00) PM Swim at Wilson Pond with Andy M. 400 easy/ 400 hard 7:28/7:00 (45:00)

Friday:

Saturday:

Total: 8:45 (With the triathlon training I will be keeping track of things in hours from now on)