Friday, May 30, 2014

Day 476 - Swim, Bike, Blog!

May 29, 2014                  240.4 lbs

Hiya all. Today I had a swim and bike assigned. I spent most of the day dealing with a car issue and was feeling stressed, unfocused and undecided by the late afternoon. But I went and worked out anyhow!

Here is the swim:

200 swim - 200 kick - 200 pull
10x100 - 10 sec rest - evry 5th one easy
10x75 - 10 sec rest - pulling, breathing 3,5,7 by 25
10x50 kick - 10 sec rest
10x25 - 10 sec rest - fast, NO FREEstyle
400 swim long and steady.

It was a good swim with lots of visualization of the swim in Arizona. I also started swimming as relaxed as possible while still pulling hard. Basically, testing how hard I could push without losing my breath and needing to recover.

My bike workout was a one hour easy spin.

I would encourage any readers of the blog to leave a comment below. Not on my Facebook page. Usually, when I ask this, I get crickets.  .  .  maybe this time will be different!

Thursday, May 29, 2014

Day 475 - Losing Track of Laps!

May 28, 2014

 Had to get up early to take the car in for an Insurance claim. 

 We went to Incycle in Pasadena were I got three new inner tubes and a new tire pump as mine was giving me false pressure readings.

I got really tired later on in the evening  and had to push to get outside and adventure!

The Puppy was ecstatic to go anywhere! We took it easy as Coach wrote,  Easy recovery week run.  We got out there and just took off at a pace I thought I could maintain.  The Puppy did great and I felt pretty good despite my legs feeling worked from the last few lingering runs.  Until tomorrow my friends!

Wednesday, May 28, 2014

Day 474 - Pool Slaloming and Tubular Tube Issues!

May 27, 2014                     239.4 lbs !!!!!!!!!!

The beginning of my blessed recovery week! I haven't been in the 230's for sometime and felt great to see the number as it is a milestone. Next stop, the 220's! The answer all along was eating raw. I felt resentful at first that it took such "extreme" measures, but now, I embrace it as I feel great and I am finally nearing my goal.

Okay so my workout today was a double. Swim and bike. I got the swim done first:

3x800 stretch out swim:  1x every 4th length drill 1x steady swim 1x pull.

 A nice swim with lots of slaloming around little kids, my buddy Two Laps and various swim lessons.

 Later I got dressed up and was heading out for my ride:

1:00:00= Include 6x90 sec FAST high cadence - aggressive spin sections.

As I pumped up my rear tire, the valve began to leak air. Dammit! Somehow, I got a leak. I just went through this. There was no way I was going out without at least one spare! There I stood all kitted up and no place to go. I was looking forward to the ride!

Until tomorrow my friends.

Day 473 - Running Into Stars.

May 26, 2014

So today is my rest day, but I had to make up a tough run. Here is the workout:

Z2 HR running but include 4x12' at focused Z3 HR running.  While at Z3 HR you are light on your feet, focused on great form. - The intervals are with 3-4' easy jogging in between.

I got out there late as usual and I was not motivated to run at all. But there was little choice. Those twelve minute z3 intervals really tested my mental discipline as I kept wanting to stop and call a taxi! My legs were tired from the beginning. I mapped out the run ahead of time to see where I needed to go to run that long and at what pace. Ultimately, I misjudged and ran the same distance as my previous long run of over nine miles. By the end I was limping, my feet, knees and back were bothering me. Those twelve minute intervals were a test and I had to gut it out. By the time I got to my car, I felt like I might explore a slightly thicker shoe for the long runs.

Something weird did happen near the end. I was approaching an inter section near the Burbank Hilton when a limo pulled to the light and stopped. The rear passenger window went down and all the sudden a very pretty lady was staring at me smiling framed by the window. And she looked a lot like Eva Green from Casino Royal! As I got closer, she rolled up the window and sat back. I asked the driver if they needed anything and he said no and drove off. I stood there for a moment wondering if I had just imagined the whole thing! Then trotted off home where I noticed a short woman whom was a bit obese, well heavier than me, on the other side of the street and in the process of passing me by like I was barely moving. Dang! Still getting my butt kicked! Soon I was home and walking like a little old man.

Until tomorrow my friends!

Day 472 - Big Swims and Bigger Almost Runs!

May 25, 2014                        241.8 lbs

Hi all. Big swim and run day! Here is the swim:

400 choice + 200 kick + 400 pull + 200 catch up drill
16x100 free:
4x steady with 10 sec rest
4x with 5 sec rest
4x with 15 sec rest
4x with 5 sec rest again
800 pulling

I had to do the swim late. I'm liking the accuracy of the Garmin Swim watch and wondering when or if the Garmin 910xt will updated to allow the 18 yard size pool. The pool got pretty crowded by the end.

Next up I was to run for 1:45:00 but my left knee is still acting wonky. I decided, it was just too late and my knee and lower back were just too sore. I thought I would give them both a night to rest and do the long run on my rest day, Monday. A risk because I really need that day to recover. But! I need the long runs to help build up for the race. Any missed workouts now would not be good. Well, until tomorrow my friends.

Sunday, May 25, 2014

Day 471 - Ode To the Sea On a Long Ride

May 24, 2014

Big ride today. Woke up feeling a little achy in my heels and lower back. A sign that I heal striked during the fast run Friday night. My left knee was a little "sharper" in the pain that is normally there.

I had prepared all my rice cakes and hydration the night before, one of the reasons I didn't run until 1:14 am! But I still didn't get to the trail until 3:15 pm. As soon as I pulled in to Encanto Park, I saw my buddy Erin King putting her bike away. We chatted for a minute before she headed out for a short run and I onto the trail.

 It was a heavy cloud covered day, or May Gray. But the temp was 70° and nice. As usual a strong headwind as I pedaled south.

 Though I pushed hard, it was difficult to even maintain my zone 2 heart rate on the way down. I kept having to stand in the saddle to raise it up. The weather was perfect though.

 I made it to the bridge that is about five miles from the coast and could feel the difference in the air because of the sea.

 I really enjoy riding to the ocean, love seeing the ocean. Sometimes I suddenly get strong urges just to go and see it.

 When I got to the turn around point in Seal Beach, I decided to have a "cafe stop" something I don't normally ever do.

 For whatever reason, I wanted to sit and look at the water for a few minutes so I ordered a tea and french fries and looked out at the surf.

 The french fries were a mistake. Not that they were bad, just that after eating rice cakes and drinking Skratch Labs Hydration Mix, my stomach was not ready for the fried food.

 So during the ride back, I felt a little bloated. I also made the rice cakes bigger this time and realized I was getting too much calories. A fine line it seems. Honestly, I prefer smaller rice cakes as it's just more convenient to carry and eat. I'm going to take that into consideration when I make them again.

 I had to pee several times during this ride so I know I was hydrated! Look at this great tree discovered during one of my "pit stops." I thought it looks like something from Lord of the Rings!

I got back to Encanto Park after dark and was supposed to run for half an hour but my knee and back where still bothering me. Knowing that I have a big run and swim tomorrow, I opted to rest. Well, until tomorrow my friends!

Day 470 - Late Night Coyote Snacks

May 23, 2014

Late run with The Puppy. Here is the workout.

include 8x2' at Z3/tempo/fast but light on the feet with good form and aggressive turnover.

The Puppy and I headed out at 1:14 am. Before we got a half mile in, we saw a coyote across the street. Who immediately began "yipping" to let the rest of the pack know that it spotted food. We beat feet out of there and I stopped often to look behind us and make sure we weren't being followed. I also actively planned to throw The Puppy over the nearest fence, should they attack!

This run was tough due to all the zone three intervals but once again I was surprised that I was able to do it. Especially on the rolling hills. My times were faster than ever running the same route. Progress!

Big ride tomorrow. Until tomorrow my friends!

Friday, May 23, 2014

Day 469 - Son Of A Beach and Swimming In The Rain!

May 22, 2014

Started the day by going to Santa Monica and then stopped by the beach for a few minutes so The Puppy could go a little crazy, digging and playing in the water.

 Then it was back home for work and errands and finally my workout for the day, another big swim! Here it is:

800 warm up with every 4th length drill of your choice. 
8x50 build 1-4 & 5-8 in speed.
400 steady pace
8x (100 steady like that 400 + 2x50 fast): these are 200s.  10 sec rest after the 100, 5 sec rest after each 50 - continuous set!
400 steady pace
400 pull

 Again I visualized the Ironman Arizona swim. I also used my Garmin Swim for the first time in awhile. Recently, Garmin updated their software to include pool sizes of 18 yards like mine! (Of course, when I tried to upload the workout, nothing but error messages!!!)

At one point, the fat clouds overhead burst and I was swimming in the rain. IT IS NOT EASY TO SWIM FREESTYLE WHILE SINGING, "SWIMMING IN THE RAIN!!!)

 I never felt like I got my rhythm during the swim today but, I kept pulling anyway. 

Put on a pair of jeans I used to wear all the time, I needed a belt and the only one I still have which I bought not too long ago, is too big now!

Until tomorrow my friends!

Day 468 - Big Swimming In The Visual Zone

May 21, 2014

Big swim day today. Here was the woekout:

3850 Warm-up (600) 600 Choice Set #1 (500) Timed 500 Set #2 (500) 10 x 50 (25 drill, 25 swim) on 1:00 Set #3 (500) 5 x 100 (50 kick, 5-10 muscle-ups, 50 swim) on :15-:20 rest Set #4 (1350) Three times through (#1 - swim, #2 - w/ paddles, #3 - w/ fins/zoomers) 100 SPRINT on 2:00 300 Brisk tempo (1500m race pace effort) 50 easy 1-minute rest Set #5 (400) 2 x 200 (b.p. 3, 5, 7, 9 by 25) on :20 rest.

 Feeling good and working multiple swim tools.

 I really enjoy the complicated workouts. It breaks up the tedium of long, steady swimming a lot.

 I was able to put my head into the race today. I visualized the Ironman Arizona swim from start to finish as I swam. It was easy to having fallen in the water while kayaking at last years race.

This was a heck of a swim. Until tomorrow my friends.  .  .

Wednesday, May 21, 2014

Day 467 - Forest Lawn and the Staircase

May 20, 2014

Today, I had two workouts, including a ride and a run. Which I didn't even start until after midnight!

But first, I had dinner at Kind Kreme in Pasadena. I had their "Chili Bowl" which included vegan chili, kale, quinoa and hemp seeds along with a "nacho" sauce that was incredible. Going back asap!

 My ride was an hour and fifteen minutes with the last 15-20 minutes in Zone 3. That happens regardless riding up the hill in my neighborhood. I took a very different route this evening and finally rode towards Universal with the intent of ending up at the huge staircase that separates the upper park from the lower. I can see those stairs whenever I'm out training around Burbank and think, "Man, I'd like to run/ride towards that one day!" 

I got as close as I could, riding right up to a security fence. Then I headed along Forest Lawn Drive. Next thing I know, I'm in Griffith Pack! Riding on the closed Zoo Drive. Only bikes were aloud to pass through.

 Later, I got home and changed, grabbed The Puppy and headed out for the twenty minute run.

All in all, a very nice training session!  Well, gotta hit the sack. Until tomorrow my friends!

Tuesday, May 20, 2014

Day 465 - A Big Day with Skratch Labs, Swimming and Running!

May 18, 2014                        243.4 lbs.

This is how I woke up this morning.  .  .

Anyways, I went to the Amgen Tour of California finale but got there too late. Bummed I didn't get to meet the Skratch Labs guys.

Just as I got home, Allen Lim, the founder of Skratch Labs, messaged me they were heading to Pedalers Fork in Calabasas. So I got to meet up with them anyways. Allen is a great guy and everyone greeted me warmly. "Hey, your the Road2Iron guy!" Yup. I had a very nice chat with Allen, Jon and his wife and Ian from Skratch and I even met Ted King and Timmy Duggan.

Later I made it to the pool for the first of my two workouts.

3600 yards = 400 wup - 200 kick - 4x50 head up drill the first 25 - 4x50 catch up the first 25 - 200 swim
3x600 negative split.  This means the first 300 needs to be quite slow and controlled to swim faster the second 300!
4x50 pull - 4x50 head up drill the first 25.
200 warm down

I went home and ate, then after a bit of digesting, it was back out for my weekly long run. This time nine miles! That is a lot of running.   .   .

 I ended up running from the hills to the studios starting with NBC.

 It was too late to see anyone famous like Jay Leno.
 I also passed Warner Brothers before tuning north towards home.  I was about home when my feet started to really ache. Whenever this happens, I think about upgrading to a shoe with slightly more support on really long runs. Maybe, but I love my Merrell Bare Access shoes!

I took six blueberry rice cakes and my fifty ounce, Camelbak Hydration pack filled with Skratch Labs Hydration Mix. Once again, my nutrition never failed me.

Well that is it for now. Until tomorrow my friends.

Sunday, May 18, 2014

Day 464 - A Nice Epic Ride and Run of Fun In the Sun!

May 17, 2014                     240.2 lbs

I can see my body changing and it is very cool. Yes, I have a long way to go, but the results are finally happening. So close to being in the two-thirties!

 Today I did a four and a half hour ride from Duarte to Long Beach, CA.  It was a Z2 focus ride. Meaning to try to stay in that range. Honestly, I thought I did better with staying in Z2 but looking at Strava, I could have stayed more in the middle of the range, (135-145bpm.)

 For fuel, I took nine blueberry, cacao, and coconut rice cakes, four 24 oz water bottles with two scoops of Skratch Labs Hydration Mix plus one teaspoon of organic powdered beet juice each. I also took my 50 oz Camelbak Hydration pack filled with four scoops of Skratch Labs and filtered water. Filtered water in all.

 I have to say, I have not felt better during a ride! Hydrated and fueled. I believe the addition of the beet juice had a dramatic effect on my oxygen usage efficiency. I felt like I was riding as strong at the end as I did in the beginning! The rice cakes, with their fresh blueberries and antioxidants contributed. Also, these rice cakes were not too sweet which gave me less of a peaks and valleys feeling during each hour. Something I'm going to remember in the future.

 I was worried about not taking any plain water, but I kept remembering a quote I read in The Feed Zone Portables book. I'm paraphrasing Dr. Allen Lim, "There is no exercise related situation where water is superior to a good sports drink." He was absolutely right! Gatorade and Powerade are not good sports drinks. No they are not.  .  .

After the ride, I changed quickly and went out for the thirty minute run, part two of my workout. 30 minutes: 15 find your legs, 10 minutes at tempo or Z3 and finally, five minutes at Z2 or easy jog. I felt really good during this run as well. I loved the fact that I could push in my zone three heart rate after a long ride. I could feel a difference in my body from the last time ran the same route.

I'm going to try to see the Amgen Tour of California final stage tomorrow in Thousand Oaks, CA. Hopefully, I can meet up with the Skratch Labs guys.

Saturday, May 17, 2014

Day 463 - Swimming In A Pool Of Tears. . . And Other thing!

May 16, 2014

Today, I had a swim and a run. I had to rush to the pool and ended up leaving my Garmin 910xt at home. Doh!

Here is the swim workout:

400 choice -
20x100:CONTINUOUS like this...
5x100 50catchup/50 swim with 10sec rest
6x100 steady with 10 sec rest
7x100 steady with 5 sec rest
2x100 steady touch&go
4x200 pull - breathing 3/5/7/9 by 50

 When I got to the pool I noticed three things:

1. I forgot my watch.
2. The pool was packed.
3. The odor of both pee and chlorine was about even.

Great.  .  .

I know how many laps it takes to go 50, 100, 200 yards etc, so I jumped in and counted the lengths.

Yuck.  .  .

Next, up was the run one hour and ten minutes, with the last 20 minutes at z3. I didn't do the run. I passed out on the couch after dinner and woke at 2:43:00 am. Dang! Until tomorrow my friends.

Friday, May 16, 2014

Day 462 - The Night Rider!

May 15, 2014                    241.6 lbs

First off, take a look at the weight. I've lost 13.2 pounds. Crazy. I put on my riding kit tonight and I noticed it fit a lot better. Still not great but a lot better.

I tweaked my Skratch Labs Hydration mix today by adding organic freeze dried beet powder to each of my water bottles. I swear it made a difference in improved energy output. I felt like I could ride longer without my muscles tiring out. Maybe it was in my head, but I don't think so as my standing in the saddle and powering up a hill max time is pretty short normaly, not tonight.

Tonight's workout was just a 1:30:00 easy spin and it was just that.

 This falls under "Weird stuff I see riding in La La Land."

 These looked like vintage dress forms up close but at first, like zombies!

There is this road where the light just seems to stop. Riding into it feels profound to be riding into darkness.

A good ride and workout. Until tomorrow my friends,