Top of the Key

I got a package last week in the mail from Racing Underground, figured it was a raffle prize I won. Come to find out through an email sent the other day, I won my Age Group at this year at the Stroke n Stride. I signed up for the 6 pack, so I raced 6 times. I missed the run twice, or should say skipped the run.

Bonus, winning package included a free pair of crocs, gift certificate to Fleet Feet Sports, a $50 gift certificate towards a Racing Underground race next year, and a bottle of Hammer Gel. SWEET.

Helped out Jess with her long run yesterday, 19 miles. I met her out at the Rez where she ran to from our house. Met up with about 10 miles to go. Froze my butt off, light rain, and cold, cold hands and toes. She’s got another long run before heading to India for a few days. Countdown is on.

I’m back…to masters swimming. I joined BAM for the remainder of the year, which means at least 2 masters sessions per week, if not 3. Why not? Never done this before, so should be good training. Will work in 2 more drill/technique specific swims per week as well. These will be very specific, short, no more than 1500 yards, all working on technique. Plan is to build up to 20000 yards/week by December.

Running is going well, i feel strong, and working hard on keeping a cadence of 94 or above, while my HR stays low. Still running in my Nike Lunar’s too from IMAZ last November. I’ve since purchased another pair for this summer’s races, and these 2 pairs will take me through the end of the year. They are so comfortable, and not restrictive. Sunday is a 2:40 run, with the 2nd half holding pace.

So without an Ironman on the sched for 2009, I’ve had to time to start/complete a few things around here, alot done in the last few weeks:

1. Planted and re-planted 5 trees
2. Almost done with a 20×20 deck
3. Cemented basement cracks
4. Soon to remove 2 clothes line poles (cemented pretty deep)

I wouldn’t have had time to do this if i was training for IM, so get it all in this year, because in a few months, it will start all over again.

Yesterday I managed to get in an 18 mile run on the S. Boulder Creek Trail, nice and flat with a slight incline heading south. Was surprised at the final numbers:

18 miles
Avg pace: 7:59
Avg HR: 153

For me, this HR falls into z2, but of course that last few miles it was creeping up. Total Mileage for the week: 57.5. Definitely know it’s running time with some swim work as well. The bike is totally shelved for a while, need a break.

Test day on the track, 6 miles at MAF heart rate, for me 150-155. Inching up a bit from what I was using for triathlon training. Ran well, strong, but have to admit this pace felt slow, easy, too easy. But that’s the point. Using this as a benchmark as I develop fitness at a lower heart rate. I have to admit too, that this running thing is fun, and takes a ton less time to train. My goal is for about 50 or more miles a week, less than 10 hours of training. So there’s room for strength training and swimming in there.

I think the decision has been made to hang up the tri gear for the season too. Just stopped riding all together, and need a break. Plus, I want to start healthy and strong when IM training starts up. Lots to do between now and then, 4 months from now.

Fast moving weekend. 10 mile run early Saturday, then off for a forced bike ride, just not digging it right now. Then took the bus down to Denver to volunteer at the SkirtChaser 5K. Afterwards we had dinner with the Freisem’s and Brian James at this great restaurant, Cafe Brazil i think the name was. Coconut chicken with tons of veggies…
Sunday was a little ‘over wined’, took longer to get up and be alert. Ran 2-1/2 hours on the trails of South Boulder, the Mesa, Doudy Draw, Blue Stem. Great scenic run, hilly too. These trails are so close to home, and finally linked up some trails that I’ve been wondering where they went.

Running Weekly Totals: 52 miles

It’s all about running right now, that’s all i have time for. Trying to work a few swims/bikes, but very limited. Still working on the deck my dad and I started, hoping to be done for Labor Day Weekend.

Getting the legs ready for a marathon in the fall starts with getting used to the load of running long. So really no intensity over this week, just time.

Prioritized today’s workouts based on my upcoming marathon.  Because this is what I need to improve upon at IM, and have only done 1 open marathon before.  So ran early today, 10 mile progression run.  Strapped on the camelbak, new playlist from my wife (it rocks, and pushed me to reach my goal pace today, thanks!!!!), and headed out on the South Boulder Creek Trail.  It’s a perfect 10 miles from our house to the turn around and back.  Felt great, even after sipping some wine and having our first dinner on the new deck (it’s only 2/3′rds complete).

Off on the bike to try and meet up with Mike F, but he was finishing up by the time i reached Lyons.  I kept track of HR, but didn’t do any splits, just rode.  Had a moment of ‘dizziness’ about mile 26, but after the  turnaround when i started to head back home, it started to come back.  Heading south on 36 is no joke, there’s some hills that can test your fitness for sure.

Back home to chug some chocolate milk and a B-complex super vitamin, followed by a monster salad filled with spinach, beets, tomatoes, pinto beans, kidney beans, brown rice, cranberries, chia, and topped with some crunchies.  Oh wait, that was after I had 3 egg whites and some black beans and salsa.  Guess I ended up eating a ton more than i thought.

Tomorrow, 18 miles of running.

Finished up the long course, and have only two more events that I’m officially signed up for: The Steamboat Stage Race in September, and the Cape Cod Marathon on October.  But still have the itch to race some triathlons.  I was running the other day, and thought alot about what I truly like to do out of the three sports, and it came down to all of them…I like doing all of them together.  Cycling races are cool, and they gave me a good experience into that group.  Running marathons would be cool, but can get monotenous, with lots of miles to get good.  So one or possibly two more tri’s may be on the schedule soon.  I’ve already started my build for the Cape Cod Marathon, ran doubles yesterday, and have already surpassed 20 miles in 2 days.  Shooting for 50 this week.  Sprinkle in some cycling and swimming along the way.  Need to keep the swim front and center as that’s the piece needing most attention in prep for the January start.

Ran with Jess a bit this morning on the trails behind our house.  The mornings have been beautiful here in Boulder, cool temps, sunny skies, green scenery…life is good, i’m a lucky man.