This is my training log from Feb 1, 2009 to July 26, 2009. Ironman USA - Lake Placid New York.

Wednesday, May 27, 2009

Wednesday – Another Brick!

I’ve been thinking more and more lately that I’d rather be outside on my bike than riding inside on the Computrainer now that the weather is getting nicer. Today was not one of those days. I woke up to the cool rainy weather and was happy to head for the basement!

Today consisted of an hour and a half, broken into groups of zone 4 and zone 5 work with zone 1 & 2 recovery times in between. It was touch keeping that cadence up over the last few 1:15 Zone 5 bits, but I did it.

I headed over to the club straight off the bike. I know it’s important to be able to run in the rain but, I think I’ve got enough practice in over the last few years! Most of my brick runs lately have just been 30 minutes or so. The hour seemed long from the 20 to 40 minute mark.

I was too late at the club to see any of the gang. It was a bit sad too that the steam room wasn’t working ‘AGAIN’. I was dreaming of a nice long steam during that run.

Oh, well, the showers were good. There’s another 2:30 workout out of the way. Next workout is a 3.8k swim in Mirror Lake in Lake Placid this Friday! The weathers not looking great, but, it’s not looking terrible either!

Tuesday, May 26, 2009

Tuesday - "Just like the old days" - Brick

That was a fun workout this morning. The plan called for a 30 minute bike and a 30 minute run. I decided to go over to the club, for the first time in what feels like forever, and do the spin class. My bike plan was for an easy ride, so I didn't push as much as Christine had everyone going. It was fun to be back in with the old gang again.

Right after the spin class, Nadia, Christine, Jen and I headed out for a short run. We did the old Hartwell 5k route, without the bit around the park. It was good to see that Nadia was able to run again. She's been off for a few weeks with that bad ankle from her trail run accident. Christine had suggested a trail run this morning, but there was no way I was heading into the trails with only a couple of months until Ironman. Tree limbs and such make me nervous. I know I'll twist an ankle too!

Monday, May 25, 2009

Monday Swim - 2k Time Trial

That was a great swim in the morning. Great to see Bryan back out one more time. I’m not sure where Simon and Kim were, but otherwise it seemed like all the gang was out. We did the 2k time trial swim today. It’s amazing how hard it is to keep track of a count from 1 to 20 while swimming for a while. I thought we were at 16 when someone told me it was only 13. That was an unpleasant surprise!

I managed to get though it today though in 47:18. Bryan was a lot quicker, but he cheated by suing a pull-buoy!

I took left early, right after the time trial to get home to meet our agent to get the house listed.

Exciting times!

Saturday, May 23, 2009

Saturday Brick

The plan called for a 2:15 bike followed by a 1:15 run.

The bike was tough. I guess two Rum and Cokes and a chocolate bar for supper really didn't help me out with stored carbs very well. The workout was 3 times 15 minute zone 2 and 30 minute zone 3. I punched in my new and improved zones, and I always punch in the top figure for whatever zone I'm supposed to be in. Those zone 3's got tough. I really wish I'd done that ride outside too. I'd had lost of opportunity, but opted for the Computrainer. I got them done though, with buckets of sweat under the bike when I was done! The bike stats were an average wattage of 139, 27.3kph and a low cadence of 78.

The run went OK - I did a 12k loop from the house around town. It wasn't particularly hilly. I really didn't push a lot. 20 minutes zone 2, 25 minutes low zone 3, 20 minutes high zone 3. The 12.25k took exactly 1:15. I averaged a 6:15 pace at a 131 heart rate. 128 is the top of zone 2, 138 is top of zone 3.

It was nice to be done. I guess I blew it a bit with hydration though. My weight was 169.9 when I started and 168.4 when I was all done, even after the bottle of E-Mend!
Great to see the scales down where I want to be , for the first time in 2 years. I think was 168 when I did Ironman 2 years ago. I'd like to be there again for this years race. I'd been pushing the mid 180's for a while not so long ago.

Friday, May 22, 2009

Friday Bike Test and Run

I'm really happy with the results from this mornings bike test. Wattage's in each zone are up about 10. The last test, I'd dropped 5 so I'm much happier with these results. Zone 20 is now 120 - 150, Zone 3 is 155-165, so, there are my markers for the race.

I'm going to try to stick to exactly those zones during the training weekend in Lake Placid next weekend. With 270k to do on the bike over the weekend, these zones better work or I'm not going to be able to walk for a week!

A quick 15 minute run straight off the bike was fine. No 'dead brick legs' at all.

Wednesday, May 20, 2009

Wednesday Swim and Nothing

I went down to Havergal for the swim this morning. Our lane was packed so I moved over and swam with John in my old lane. I was tired today. I seemed to wake up a lot last night, and I've been working hard physically on this bathroom reno. Hopefully, it will be done today.

I have a scheduled bike ride and a short run to do this morning also. I'm going to pass on them both. I almost never do that. I have a bike test on Friday that I want to be in perfect shape for,and I also want to be totally rested before we head down to Lake Placid next weekend too.

Tuesday, May 19, 2009

Tuesday Baby Brick

I really like this recovery week stuff. Other than power washing the 3 decks around the house and finishing the drywall in the kitchen, I didn't do anything. NO workout at all.

Today was a nice easy baby brick. 20 minutes on the bike at zone 1 and a slow 20 minute run over to Murray and Kennedy and back.

It's pretty nice sleeping in until 6:30 before starting this stuff too!

Sunday, May 17, 2009

Sunday Brick - What else!

And so, another two week build draws to an end! Lynne has been away for a couple of days and I'm too lazy to make myself proper food. I sure feel it when I'm training. That old energy level is so low it's unbelievable.

I had to play all those stupid games in my head for the 2:15 bike today. Getting through the 25 minute warm up was ok (note small case!). The next 35 minutes of zone 3 got pretty tiring. I told myself I'd probably just do it, and the 20 minute zone 2 recovery and call it quits. When I finished that, I told myself I'd just do 15 minute of the next 35 minute zone 3, and then just kept playing with 5 or 10 minute increments until I go it done and the next 20 minute zone 2 thing. It's just too close to race time to start letting myself take shortcuts with the workouts.

I headed over to the club and did the 45 minute run on the treadmill. I played the same 5 - 10 minute games with myself to get through the 30 minute zone 3 again.

The steam and the shower felt great when I finished. The only thing that felt better was knowing that I'm on an easy recovery next week. I think I'll do "EXACTLY" what's on the schedule for next week. I want to do well at the bike text on Friday and I want to be in the best shape possible for the upcoming Lake Placid training weekend.

Saturday, May 16, 2009

Saturday - Easy Spin

I was really stiff on Saturday when I got up. I did the easy 30 minute spin that had been schedueled for after my swim yesterday. As tough as it was to get started, I feel great now! I’m going to take full advantage of this easy recovery week coming up!

Friday Swim and Bike

Friday Swim & Bike
A few of us showed up with wetsuits today. It’s been a long time since I had that on. I forgot how easy it is to swim in it. I feel like a cork floating on oil in that thing. I only kept it on for about 20 minutes of so, not much more than the warm up. It was great to be swimming past all the fast swimmers who didn’t have one on. I don’t often get to see people drop back behind me in the water!

I did the breast stroke for a couple of lengths of the pool. The wet suit holds me so high in the water that when I do that frog kick thing, my feet were out of the water. Funny, but not too helpful for propulsion!

We did the 400 meter time trial. Simon was behind me. I knew he was enjoying the draft. He softly, accidentally I’m sure, touched my feet. That’s the signal for ‘let me pass’. I don’t think he was very happy when I stopped at the wall and then drafted off him for a couple of laps. It sure was a lot easier swim though with him a few feet in front of me! My time was 8:34. I don’t know what last years’ time was, but I’m sure this was a good bit quicker.


The weather report for Saturday was calling for rain again. I didn’t want to play out last weekend’s ride again, so I went out and did my 160k ride after I got home from swimming. Karen Bonham picked me up at about 9:15 and we headed out and up to Lake Simcoe. We had guessed that we both biked at about the same speed. We were wrong! I average about 26 – 27 kph, I think she’s more like 30 – 32. I got to practice drafting a bit on the bike today too.

We cycled up to the Lake and then back to Aurora. Karen had something to do in the afternoon. We split off at St. Johns and Bayview. I carried on over to Dufferin, down to King City and dropped in on a friend for 10 minutes. I left and went over to Jane, north to Hwy 9 and into Holland Marsh. I circled the march around Bradford and came back out of Dufferin again, back over the Bathurst to Mulock, over to Bayview, down to Wellington and home. When I got to the house I was short by 5.5 k, so I headed out again to Bathurst and Kennedy, circled a bit in the neighborhood and ended up at 160.3 in 6:20. I’d been averaging 27+ kph riding with Karen, but the hills slowed me down, (plus I guess I was pretty tired) so that my ending average speed was 25.3. Average wattage was 142 with a 78 cadence. By those numbers I guess I should has gone one gear lighter for most of the day.

Wednesday, May 13, 2009

Wednesday Brick / Long Run

I guess it's still a brick. The bike ride was only 20 minutes at zone 1, really just to get warmed up and flush the legs out a bit I think. It's a nice easy way to get started at the day regardless.

I'd had a bowl of cereal and a glass of milk before getting on the bike. I changed quickly and got out on my run. I'd thought of the usual Hwy 48 from Timberlane, or from my house, but I opted for heading the other direction for a change. The hills a bigger west than they are to the east.

Over to Snowball, along 16 to Jane, north to the Kettleby / 400 corner and east through Kettleby. I've bike through there a bunch, but this was my first run through. Very pretty. Very hilly! Out of town south on Keel to Aurora Road to Dufferin, along Wellington to Bathurst to Kennedy out to Yonge, back up to Wellington and home . . . but I was home 5 minutes early. I jogged back out George to Kennedy and back. When I hit stop on the Garmin, I was 8 seconds early!

26.26k at a 6.05 pace with a 128 bpm (top of Zone 2) heart rate. My max heart rate was only 142. I think I'm starting to get this pacing stuff down fairly well.

I sort of wish I'd started this sport about 10 years earlier. I'm just starting to pick up some speed and getting the hang of pacing etc, and I'm done in a few short months. I wonder if I would have just gotten bored at an earlier age?

Tuesday, May 12, 2009

Tuesday Brick

Today was a 90 minute bike, progressively higher wattages followed by a quick cool down and a couple of minutes zone 2, and then a 5k run.

The bike was touch. Holding a 90 cadence at zone 5, even for a minute was almost impossible the first time, by the sixth time, I just barreled through it. I found keeping cadence up above 95 made it a bit easier, but a thoughtless moment dropped it to 85 or less which was a killer to keep going at.

My buddy Willem suggested the other day that I roll my hips forward a bit on the bike to straighten out my back a bit. I was thinking of that today and tried it. Peddling did seem easier, but it took a lot of concentration to keep doing it. I wonder if I have time over the next few weeks to get into the habit before Ironman?

I thought the run was going to be slow. I only checked the time at a couple of spots and was pleasantly surprised that I finished the 5k this morning in 26:30. I was tired, but not totally bushed.

Monday, May 11, 2009

Monday Swim

We did 3100 metres today including the warm up. A couple of 200 meter 'blasts' Interesting that the first one took me 4:20 - 4:25. The second on was 4:10 because I was drafting behind Anthony all the way.

Theres a decision made. I'm swimming the line in the middle of the pack at Ironman!

Sunday, May 10, 2009

Sunday Brick . . . . Again!

I slept in this morning for a while. I'm not even sure what time it was that I got up. I just know it was nice to get out of bed because I felt like it, not because I had too.

I was scheduled for a 2 hour bike and a 30 minute run. It was cold and windy outside, so I dialed up the Computrainer, and tuned it up and down for the appropriate zone 2 and zone 3 times, and watched my cadence as best I could. Watching the Sopranos on DVD wasn't as stimulating as the Stones concerts, but it was entertaining! The Power tape reads 123 av watts, 32 av kph and an 85 cadence. It would be great if once I could actually ride outside and hit that mileage!

I went out for m y 30 minute run. I'd overdressed. I was sweating even running into the wind on the way west towards Bathurst. I had to drop the jacket on the way back. I was soaking in sweat . . . . again.

What a wet weekend this has turned out to be!

Saturday, May 9, 2009

Saturday Never Ending Brick

When I looked at the weather first thing this morning, it's looked like we had a choice of doing the 140k bike through some "Light Showers' today, or cold and windy tomorrow. The gang were meeting in Sharon at 8:00. I left about 6:45, headed south and around Lake Wilcox, and then circled back to Sharon. Willem caught me just as I was getting into town.

We had a good sized gang heading out. Simon, Bernadette, Sid, Steve and Steve, Willem and myself. I was counting on getting left behind, but I was able to keep up OK today.

We headed out and around Muscleman Lake, but the sky's opened up even before we got there. I hadn't bothered with a jacket. I had a vest over my bike shirt with arm warmers, but I was soaked and cold in no time. Around the lake, back up to Aurora Road and out east we headed. A huge group including Lynda were heading north as we'd been heading south. We found another group east of the lake, all huddled at the side of the road, deciding what to do also I assume. We headed out about 3 concessions I think though the pouring rain. The 'fun factor' was dipping into the negative zone for a lot of that. Willem, Steve and I abandoned Steve, Sid, Simon and Bern and turned back towards Aurora.

We thought it had been raining hard before, but God proved us wrong. The sky opened up and it absolutely teamed down with rain and some hail. We pushed like mad to get back. Steve headed back north at Leslie, Willem south at Bayview. I kept going to get home as quick as possible.

I'd ridden 82k when I got home. I dried off a bit, put on some warm clothes and headed out for my 20 minute run. A car plowed through a huge puddle that crashed over top of me within three minutes of leaving my house. I was drenched thorough again. I run went quickly. I got back home and changed again into clothes so that I could jump back on the trainer and finish the last 58k I needed for the 140 I was supposed to do.

I rode 20 on a Computrainer course that turned out to be very hilly. When I finished that, I put on that 200k totally flat ride and rode for another 28k. I was dragging it by the time I got that done. I was short 10k for the day, but, I'll save it for tomorrow! I'd started at 6:45 and it was pushing 1:30 by this point.

The hot shower felt extra good after today’s workout!

Friday, May 8, 2009

Friday Swim and Bike

That was a great swim today. I love it when I'm in the pool and just plain feeling good. The group warm-up was fun. Everyone swimming together around the perimeter of the pool for 15 minutes. We put in the lines and then did a 800 meter set and then a 1500 meter set. I felt pretty good al the way though. I'm finding it easier to swim and breath every 4th stroke to the right. I mix it up, but I think with this nerve thing in my neck, it's easier somehow.

Back home and on the bike for an easy 30 minute spin. I set Ergo mode to 105 watts and then kept my cadence at 90 - actually averaged 91 at the end. According to the Power tap, that averaged out to a 38kph speed. Don't I wish that were true!

Off to the Running Free booth this morning with Nadia and Karen for the Mississauga Marathon Expo.

I sure hope the rain holds off tomorrow for that long ride!

Wednesday, May 6, 2009

Wednesday Brick

I started out with a 30 minute easy spin on the Computrainer. I picked a relatively flat course. I’ve only ridden in Ergo mode for a while. It was interesting to see that power was at about 65% but my left leg was a bit stronger than my right. It’s usually the other way around, although, most of the time the readings were about 52 – 48, so it’s not a really big deal either way I guess.

I got nice and warmed up, which is another way to say hot and sweaty over the 30 minutes. I dried myself off, got changed and headed out the door for a 2:20 run. I threaded through town, over to the club on Vandorf and out past Warden. I turned around at the 70 minute mark and headed back. I tuck exactly to my zone 2 heart rate, and made it back a minute and a half quicker than the run out took me. I lost a minute or so fighting with a couple3 of idiot kids in an SUV on the way back that seemed to be trying to push me off the road. There really are idiots out there. I’m glad they backed off. I was pretty tired at that point.

My average heart rate was 125 on a 6:13 pace.

I think I have tomorrow off. It’s going to be nice to just sleep in for a change.

Tuesday, May 5, 2009

Tuesday Brick

Today called for a 90 minute bike and a 30 minute run. The bike was on the Computrainer, listening to music with a series of progressively higher zones followed by zone 1 and zone 2 recovery times. The last 5 zone 5's at 90 rpm were tough. The first, almost impossible, but it got better. Finishing the last one was heaven!

I took a bit of time drying off and getting changed into dry clothes before heading out on my 5k route. I'd decided that I wasn't going to really push it, but when I got to Bathurst and saw I was about 30 seconds ahead of my usual time, it made me push just a bit more, and more until I ended up pretty much sprinting the last 200 meters. I finished in 27:00.91, just missing that sub 27 minute by a second! Oh well. I was tired, but I felt pretty good that I was able to push that time, without blowing a gasket through most of the run. I guess I'm starting to figure out this pacing thing.

Monday, May 4, 2009

Monday Swim

Yup, I swam. Those 600 meters with paddles but no pull have played a little havoc with my shoulders, but, we finished the routine with a few minutes to spare today. Kathie and Andrea were way out in front (as usual) Lynda and I were pretty well matched today.

It's too bad it takes me that best part of an hour to get totally warmed up though!

Sunday Easy 2 Hour Bike

I went out with a couple of friends for a really easy zone 1 ride out around Muscleman Lake. I think this was Kim's firsts or second outdoor ride this year and Christine's longest ride so far was 12k. We did the usual Vandorf, 48 Muscleman loop and Aurora road back. 2:20 with a 85 average wattage. Not the great training ride, but a nice ride with some Friends and a gentle workout. I'm saving it up for the coming couple of weekends!

Saturday Brick

I was expecting Saturday to be a breeze on the bike. I'd taken Friday off, but the 2 hours on the trainer were a bit harder than I expected. Maybe it was watching "Goodfellows" instead of the Stones, but those 30 minute bits at zone 3 were a bit tougher than I expected.

I headed out for the 1 hour run straight off the bike. I did a double loop from home to Wellington, Bathurst, Kennedy, George and back. There was a fairly strong wind out of the west that made the first leg cold. but with the wind to my back for the second half, it was hot. I managed a bit of a negative split even though I'd slowed down on the second loop to get my jacket off and tied around my waste. I must admit I was getting close to zone 6 for the last 250 meters!

I walked it off to cool down and then took my time stretching afterwards.

Friday, May 1, 2009

Friday - Unscheduled Day Off

Friday - Unscheduled Day Off

Adam updated my training schedule for the next couple of weeks yesterday and noted back to me that those “Core & Stretch” notes on my “Off” days were just supposed to be a few minutes at home, not an hour and change at the club. He then suggested that if I was tired, I should take today off and catch up on some missing rest. Not a bad idea I thought after I looked at the amount of training I’ve got over the next couple of weeks!

I went to bed at the usual time and watched TV for a while, but I didn’t set my alarm. I figured if I woke up in time to go swimming, I’d get up and go, if not, I’d enjoy the sleep-in. To be honest, I woke up at 4:00 and could have gone swimming, but I just didn’t feel like it. I opted for rolling over and going back to sleep.

I feel like I wimped out, which isn’t something I do a lot, but I did enjoy that extra sleep.

I’ve got about 4.5 hours of training to do this weekend. Looking ahead, this is going to be a very light training weekend!