Week 19 was, like the past two weeks, excellent. I've been able to achieve the volumes I'm targeting in preparation for the looming Memorial Day weekend ride at MoM. I rounded out the week with a shade under 9 hours of training. That's 4500 yards swimming, 69 miles biking, and 27 miles running. The amazing part so far is the fact I don't have any serious injuries. It's a nice change from last year's constant battle with my hamstrings. My IT Band has been annoying but constant icing and anti-inflammatory medicines have done a good job keeping me moving.
I had hoped to break 10 hours this week but the weekend didn't go as planned. Mother nature decided to drown me a mile into my 15-mile run. Since the weather report said the temperature would be 58 with light rain I had opted to wear pants. When it was all said and done I only finished 13 miles. When I got home I discovered my outfit weighed 10 pounds soaking wet. At that point I had enough of rain, and water in general, so I didn't get my third swim of the week in. My mental toughness had been tested enough by sticking out the downpour for almost two hours. It must have been a sight to see.
Next week should be a nice recovery although I think I could have taxed myself awhile longer. But I'll play it safe and stick to the plan.
Tuesday, April 22, 2008
Thursday, April 17, 2008
Garmin Forerunner 205 / Google Earth
Given that the Garmin Forerunner 205 is a GPS reciever it only made sense when I learned you can view your workouts overlaid on spacially referenced maps such as Google Earth. Here's what you need:
1) Garmin GPS unit with data logging capabilities
2) Garmin Training Center software
3) Google Earth Pro
4) ForeConv (freeware)
Once you've completed a workout and downloaded the data into Training Center you need to export your history to a TCX file. Then use ForeConv to convert the file to a KML file. From here you select File>Open in Google Earth Pro. Under Places you should notice a folder called History-Data Garmin. All you need to do now is select the workout you want to view. You'll end up with an image like this one of the Noland Trail in Newport News, VA.
At first glance the accuracy of the data looks quite impressive. But a closer look may discourage you from relying on a GPS receiver all together. I noticed substantial deviations or 20 feet or so from the start. As the run continued the margin of error only increased. By the conclusion of my second mile I was around 50 feet off the path, which can be seen below.
When I crossed the final long bridge a little after 4 1/2 miles I'd estimate the receiver had me 200+ feet off course.
It's tough to say at this point if the Garmin Forerunner's poor data collection is the culprit for the errors or if Google Earth's aerials are true orthophotography.
In one of my earlier posts (February 2008) I stated I had difficulties duplicating distances on clear days during the winter while tree cover was minimal. Based on the randomly weaving data points on straight, open sections of the course it is pretty evident something is up with the Garmin GPS receiver. I still maintain the unit is good for letting you get a decent idea of how far you've run on easy and long run days. The Noland Trail is five miles long and the Garmin Forerunner 205 has always given me a similar mileage total. With a tool like this you can run aimlessly through town, into a park, and down a street you’ve never been on with reasonable accuracy.
1) Garmin GPS unit with data logging capabilities
2) Garmin Training Center software
3) Google Earth Pro
4) ForeConv (freeware)
Once you've completed a workout and downloaded the data into Training Center you need to export your history to a TCX file. Then use ForeConv to convert the file to a KML file. From here you select File>Open in Google Earth Pro. Under Places you should notice a folder called History-Data Garmin. All you need to do now is select the workout you want to view. You'll end up with an image like this one of the Noland Trail in Newport News, VA.
At first glance the accuracy of the data looks quite impressive. But a closer look may discourage you from relying on a GPS receiver all together. I noticed substantial deviations or 20 feet or so from the start. As the run continued the margin of error only increased. By the conclusion of my second mile I was around 50 feet off the path, which can be seen below.
When I crossed the final long bridge a little after 4 1/2 miles I'd estimate the receiver had me 200+ feet off course.
It's tough to say at this point if the Garmin Forerunner's poor data collection is the culprit for the errors or if Google Earth's aerials are true orthophotography.
In one of my earlier posts (February 2008) I stated I had difficulties duplicating distances on clear days during the winter while tree cover was minimal. Based on the randomly weaving data points on straight, open sections of the course it is pretty evident something is up with the Garmin GPS receiver. I still maintain the unit is good for letting you get a decent idea of how far you've run on easy and long run days. The Noland Trail is five miles long and the Garmin Forerunner 205 has always given me a similar mileage total. With a tool like this you can run aimlessly through town, into a park, and down a street you’ve never been on with reasonable accuracy.
Monday, April 14, 2008
Week 18 Recap
I'm not sure what's changed but I've been able to rock all my training sessions for the past two weeks. My volumes for Week 18 came in at: 5000 yards swimming, 72 miles biking, and 28 miles running. This equated to 9 1/2 hours of solid training.
Early in the week I was able to score a nice 33-mile ride through the hills of southeast Connecticut with my buddy Jeff. It was a treat since I had to board an airplane back to Virginia three hours later.
On Friday I headed over to the 1/2 mile hill I've been killing myself on for the past few months (see weeks 4, 10, and 13). My PR for a single interval had been 2:55 until this week's 2:51. I had hoped to do six repeats but my IT band had other ideas. I kept the workout short so I could ride comfortably the next day.
Saturday's group ride turned more into a time trial. I found myself alone twice, battling the strong wind, and riding 20-22mph trying to bridge the gap between pace groups. It was a great workout. I felt so good afterwards I ran three miles to stretch my legs.
Early in the week I was able to score a nice 33-mile ride through the hills of southeast Connecticut with my buddy Jeff. It was a treat since I had to board an airplane back to Virginia three hours later.
On Friday I headed over to the 1/2 mile hill I've been killing myself on for the past few months (see weeks 4, 10, and 13). My PR for a single interval had been 2:55 until this week's 2:51. I had hoped to do six repeats but my IT band had other ideas. I kept the workout short so I could ride comfortably the next day.
Saturday's group ride turned more into a time trial. I found myself alone twice, battling the strong wind, and riding 20-22mph trying to bridge the gap between pace groups. It was a great workout. I felt so good afterwards I ran three miles to stretch my legs.
Wednesday, April 9, 2008
Week 17 Recap
Since I felt like I had been in a perpetual taper for the last month it was time to get back to serious business. I've decided to skip the two VTS circuit races I had planned to focus on building my cycling base. I mapped out a plan that increases mileage approximately 10% a week for the next 10 weeks. The goal is to be fit enough to comfortably ride Mountains of Misery with my tri club during the Memorial Day weekend. To give you an idea of the pain that awaits me; the course traverses 125 miles and contains 13,000 feet of climbing. Sounds fun doesn't it?
I knew this week would be a bit short on volume due to a mini-vacation I took on Friday to Connecticut. But I went ahead and worked out as planned and hoped to get at least a long run in while I was gone.
From Monday to Saturday I felt like a million bucks. Everything I threw at my body was well received. I had the minor aches and pains of a triathlete but nothing worth mentioning. On Wednesday I substituted my Yasso 800 workout for 4x1200s. I read that I should be looking for longer intervals given the distance and pace I'm aiming for. I'll probably continue with this line of thought for a few months and see how things go. On Saturday I got the opportunity to take a leisurely 10-mile run along the Thames River and through Gales Ferry Village. It was a peaceful, sunny morning. Sunday afternoon I had planned a 20-30 mile ride with my old high school buddy who's gotten the extreme road biking bug but we had to postpone it to Tuesday.
Instead of riding on Sunday I decided to relax and get a deep tissue massage from a serious Sports Massage Therapist that works with the WNBA's Connecticut Sun. She's a friend/coworker with a member of my family so I got a sweet deal. All I can say is, "Ouch!" I got worked in places I didn't even know were sore. She attacked my IT Band for a solid five minutes of excruciating pain. I hobbled around for the remainder of the day. But the next morning I wasn't sore anywhere. And for that reason, I would recommend getting a good massage anytime you get that deep fatigue in your muscles. It's magic.
Even with two days off this week I logged a shade under 7 hours. I cranked out 4800 yards swimming, 28 miles biking, and 24 miles running.
I knew this week would be a bit short on volume due to a mini-vacation I took on Friday to Connecticut. But I went ahead and worked out as planned and hoped to get at least a long run in while I was gone.
From Monday to Saturday I felt like a million bucks. Everything I threw at my body was well received. I had the minor aches and pains of a triathlete but nothing worth mentioning. On Wednesday I substituted my Yasso 800 workout for 4x1200s. I read that I should be looking for longer intervals given the distance and pace I'm aiming for. I'll probably continue with this line of thought for a few months and see how things go. On Saturday I got the opportunity to take a leisurely 10-mile run along the Thames River and through Gales Ferry Village. It was a peaceful, sunny morning. Sunday afternoon I had planned a 20-30 mile ride with my old high school buddy who's gotten the extreme road biking bug but we had to postpone it to Tuesday.
Instead of riding on Sunday I decided to relax and get a deep tissue massage from a serious Sports Massage Therapist that works with the WNBA's Connecticut Sun. She's a friend/coworker with a member of my family so I got a sweet deal. All I can say is, "Ouch!" I got worked in places I didn't even know were sore. She attacked my IT Band for a solid five minutes of excruciating pain. I hobbled around for the remainder of the day. But the next morning I wasn't sore anywhere. And for that reason, I would recommend getting a good massage anytime you get that deep fatigue in your muscles. It's magic.
Even with two days off this week I logged a shade under 7 hours. I cranked out 4800 yards swimming, 28 miles biking, and 24 miles running.
Monday, March 31, 2008
Week 16 Recap / Smithfield RR
Instead of training through the Smithfield Sprint I decided to let my IT Band relax for the week before the race. I did 30 minutes of easy spinning, which brought my total cycling mileage for the year up to an anemic 81 miles. Then I hit the track one day for 800s and 400s to get my 5K pacing set. This brought my total running mileage for the year to 256 miles. My final workout was a quick tune-up at the pool that featured a few intervals with 300 yard recoveries. By Friday I had a hard time trying to keep my legs still. I was ready.
Virginia's beautiful weather in the 70s and 80s turned into low 50s and windy on Saturday. Not exactly what you want to ride your bike in after swimming.
Swim 300 Meters - 5:27 (1:49/100m)
Being my first in-pool start I wasn't sure how this was going to work. I was however optimistic I could pull off a great swim based on the times I do while training. I conservatively seeded myself with 1:40 per 100 meter. It turns out SetupEvents needed a 100 yard time. Regardless, I felt I was in the appropriate time range and wouldn't clog up the lane. Starts were staggered every :15 and ordered by race number (predetermined by submitted swim time). I was 232. The race officially began at 10:00:00 and I hit the water at 11:08:00. It became abundantly clear I was in for a terrible swim when I caught my first swimmer within the first 100 meters. Apparently the mix of my conservative/screwed-up time and other athlete's optimistic times created a traffic jam in the pool. I wasted a good deal of time waiting for the right moments to pass while swimming under lane lines. By the end I passed five swimmers, two of which finished 2:13 and 3:14 after I left the water. Yes, after! This guy even cuts me off after I passed him in the water.
T1 - 2:39
I'll admit my transitions need work. I opted for warmth and decided I'd spend an extra minute drying off and putting on pants and a windbreaker.
10 Mile Bike - 30:58 (19.4mph)
I figure I got what I put into bike training and that wasn't much. The course was relatively flat and windy at a few points where the road opened up to fields. My legs didn't warm up until mile three and I wasn't pushing it. I was still pretty steamed about the swim and began thinking this was going to be a training race, thus lacking the intensity I wanted to bring. Overall I was pleased with the time all things considered. I might reconsider the jacket idea though.
T2 - 1:36
The transition was pretty uneventful. I took an extra moment to take off the windbreaker and throw on my Coastal Racing shirt.
5K Run - 20:32 (6:37/mile)
I approached the run with a moderate effort. My legs were a bit rubbery, as would be expected coming off the bike, so I didn't have a good understanding of my pace. My first mile split of 6:39 felt good so I settled in. I glided into the second mile at 6:51 and capped off the race with a 6:23 mile split plus :39 for a tenth.
Total Time - 1:01:11
This race turned out to be somewhat of a disaster for me. It hurt my pride because I know I am capable of so much more. I'm thinking Smithfield was a good learning experience. And if nothing else, this race has certainly renewed my desire to train hard for Timberman.
Virginia's beautiful weather in the 70s and 80s turned into low 50s and windy on Saturday. Not exactly what you want to ride your bike in after swimming.
Swim 300 Meters - 5:27 (1:49/100m)
Being my first in-pool start I wasn't sure how this was going to work. I was however optimistic I could pull off a great swim based on the times I do while training. I conservatively seeded myself with 1:40 per 100 meter. It turns out SetupEvents needed a 100 yard time. Regardless, I felt I was in the appropriate time range and wouldn't clog up the lane. Starts were staggered every :15 and ordered by race number (predetermined by submitted swim time). I was 232. The race officially began at 10:00:00 and I hit the water at 11:08:00. It became abundantly clear I was in for a terrible swim when I caught my first swimmer within the first 100 meters. Apparently the mix of my conservative/screwed-up time and other athlete's optimistic times created a traffic jam in the pool. I wasted a good deal of time waiting for the right moments to pass while swimming under lane lines. By the end I passed five swimmers, two of which finished 2:13 and 3:14 after I left the water. Yes, after! This guy even cuts me off after I passed him in the water.
T1 - 2:39
I'll admit my transitions need work. I opted for warmth and decided I'd spend an extra minute drying off and putting on pants and a windbreaker.
10 Mile Bike - 30:58 (19.4mph)
I figure I got what I put into bike training and that wasn't much. The course was relatively flat and windy at a few points where the road opened up to fields. My legs didn't warm up until mile three and I wasn't pushing it. I was still pretty steamed about the swim and began thinking this was going to be a training race, thus lacking the intensity I wanted to bring. Overall I was pleased with the time all things considered. I might reconsider the jacket idea though.
T2 - 1:36
The transition was pretty uneventful. I took an extra moment to take off the windbreaker and throw on my Coastal Racing shirt.
5K Run - 20:32 (6:37/mile)
I approached the run with a moderate effort. My legs were a bit rubbery, as would be expected coming off the bike, so I didn't have a good understanding of my pace. My first mile split of 6:39 felt good so I settled in. I glided into the second mile at 6:51 and capped off the race with a 6:23 mile split plus :39 for a tenth.
Total Time - 1:01:11
This race turned out to be somewhat of a disaster for me. It hurt my pride because I know I am capable of so much more. I'm thinking Smithfield was a good learning experience. And if nothing else, this race has certainly renewed my desire to train hard for Timberman.
Friday, March 28, 2008
Shamrock Half Marathon
If you read my Week 14 Recap you already know I ran the Shamrock Half Marathon 2008. I learned the race photos were now available so I surfed over to check them out. It's interesting to see the difference five miles can make in my mood.
Wednesday, March 26, 2008
Week 15 Recap
This week was all about recovery from the Shamrock Half. I can't believe I slept close to 22 hours Sunday and Monday combined. I didn't realize my true level of fatigue until I tried running on Wednesday. By Friday I had only logged 2 1/2 hours between running and biking. I attempted a swim session one day but the pool was evacuated for kiddie poop (again) before I even dipped my foot in.
The only excitement of the week was on Monday when I met up with a guy from Final Kick to have my Trek Equinox finally professionally fit. He shortened and lowered the neck to get me in an aggressive position. I also opted to switch out my taint busting saddle for the Adamo, which I'm enjoying.
I took the newly fitted bike on my first outdoor ride of the year on Wednesday. The wind was brutal but the temperature was in the 70s. I'm happy to report I averaged 18 mph without much effort. I'm hoping with a little training I'll be in the 20-21 range in a month. I don't think any of this would have been possible without the great fit I got. Kudos to Dani!
The only excitement of the week was on Monday when I met up with a guy from Final Kick to have my Trek Equinox finally professionally fit. He shortened and lowered the neck to get me in an aggressive position. I also opted to switch out my taint busting saddle for the Adamo, which I'm enjoying.
I took the newly fitted bike on my first outdoor ride of the year on Wednesday. The wind was brutal but the temperature was in the 70s. I'm happy to report I averaged 18 mph without much effort. I'm hoping with a little training I'll be in the 20-21 range in a month. I don't think any of this would have been possible without the great fit I got. Kudos to Dani!
Subscribe to:
Posts (Atom)
