11.29.08 - Saturday Bike, Baby!

Bike day! 1 x 12 minutes at 100+% output and 2 x 15 minutes at 85% output. Woh!

Happy Thanksgiving! 2 x 15 Minute @ 95% Output

Did I do it?

Wednesday 11.26.08 - 3 x 1.5 Mile Intervals

Knocked it out, baby!

Tuesday 11/25/08 - 2 x 20' Not Happening

Still trying to recover

Let's Try Video

Sunday Track Workout

Woke up to our damn cat meowing that he was hungry. 6:30 AM. GGGRRRRRRR! I almost drop kicked the little bugger. The one morning I can sleep in . . . . . . . . .

Went and did 3 x 1 mile repeats on the track this morning. Was a cool 50 degrees and breezy. After warm-up I did the first mile in Z3-4. I could tell I was tied. Legs were shaky. However, during the second repeat I seemed to wake up. The third repeat I was feeling strong again.

I hit all the Z targets and then did a cool down meander run back home. Nice to have a brand new synthetic track 1/4 mile from my home. I was happy I didn't cut the w/o short because I was tired like I was thinking about after the first repeat.

Came home and stretched a lot. Had breakfast and now trying to figure out if I should mow the lawn today. Maybe tomorrow. :-)

Monday is an off day.

Saturday Bike and Transition (T) Run

Endurance Nation Out-Season Plan for today was 1 hour bike with:

• Warm-up
• Master Set: 1 x 10 minutes at Wattage Zone 4-5 (hard)
• Easy: 5 minute recovery
• Master Set: 2 x 12 minutes (3 minute recovery in between) at Wattage Zone 3
• Cool Down

I NAILED the zones and had time to extend the ride. I ended up riding 2.5 hours with the averge watts at 85% of my FTP (Functional Threshold Power). I felt GREAT.

Jumped off and did a T run for 30 minutes at 8:29 pace (Run Zone 3). Felt great.

Positives: I am feeling stronger.
Negatives: Felt right hami tightening at end of run. Did not hydrate enough.

Here is a pic from Collier Canyon where I do most of my intervals. It is a quiet two-lane country road that ascends gradually (and not so gradually) for several miles.

Reset / Where The Hell Have I Been?

OK, time to reset everything. Been a busy month and time to get caught up. What have I been doing?

1- Ran San Francisco Half Marathon.
2 -Ran Rock N Roll San Jose Half Marathon.
3 -Ran Primo's Half Marathon.
4 -Ran Grape Stomp 5k and PR'd, again!
5 - Decided NOT to train and run the Carlsbad Marathon in January.
6 - Adding Wildflower Long-Course triathlon to 2009 season.
7 - Bought PowerTap SL 2.4 power meter for my bike.
8 - Joined Endurance Nation (EN) triathlon community.
9 - Started Endurance Nation Out-Season winter training program.

WOO! I guess it has been busy.

(Roberta Gonzales and me messing around before the start of the RNR Half.)

OK, So I am officially "officially" back into triathlon. The online community at Endurance Nation has me thinking differently about tri's, and I like it. Key concept is to get out there, git-r-done, and then get on with life. Serious focus on intensity training. No LSD (Long, slow distance) runs or bikes. All workouts are short, but high intensity. I feel it when I am done.

I will start posting my training every few days going forward. Doing it everyday was getting kinda cumbersome.

Reset complete. Now let's get going . . . . . .

(Cheryl and I smooching at RNR Half)