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"You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement."

 

 - Steve Prefontaine


 

      TRAINING LOG

Monday
May222017

May 22-28

Monday: 5:30 a.m. bike, 32 miles, Westport to Newport in the rain.

1:30 p.m. lap swim, 2,000 yards.

Tuesday: Noon run, 7.5 miles, Fort Adams.

Wednesday: Noon lap swim, 2,500 yards, including 30x50.

Thursday: Noon run, 1 hour on treadmill.

5:45 p.m. bike, 31 miles, Division Road. Stepped it up a notch on wet roads, 20.6 mph avg.

Tuesday
May162017

May 15-21

Monday: 12:30 p.m. lap swim, 2,500 yards.

Tuesday: 12:15 p.m. run, 5 miles, Hazard Road.

5 p.m. bike, 33 miles, Newport to westport.

Wednesday: 5:45 a.m. bike, 31 miles, Westport to Newport.

1:15 p.m. lap swim, 1600 yards.

Thursday: 12:30 p.m. lap swoim, 1,600 yards.

5:15 p.m. run, 7.4 miles, from AJ's soccer game at Dartmouth Youth fields, out and back. Bakersville is one of the more pedestrian-unfriendly roads I've been on in awhile.

Friday: 12:30 p.m. lap swim, 1,600 yards.

Saturday: 1:40 p.m. run, 11 miles, Sachuest Point LSD. Consistent.

Sunday: 1:40 p.m. bike, 62 miles, extended commute from Newport to Westport via Sakonnet Point, Westport Harbor, Head of Westport.

Total Training Time - 12:34

Swim - 2:26

Bike - 6:52

Run - 3:14

Wednesday
May102017

May 8-14

Monday: First day off in 35 days (if you don't count a couple of swim-only days).

Tuesday: 12:45 p.m. lap swim, 2000 yards.

Wednesday: Noon run, 6.4 miles, Cluny School. Miles 3-4-5 @ tempo (7:14, 7:07, 7:08).

5 p.m. bike, 33 miles, Newport to Westport commute. Middle Road dug up for repaving and dare I say it was actually an improvement. These roads on this commute are absolutely deplorable, especially in Portsmouth.

Thursday: 5:50 a.m. bike, Westport to Newport commute. Legs suffering a bit from tempo run yesterday, but spin was comfortable.

12:30 p.m. lap swim, 1900 yards.

Friday: 12:30 p.m. lap swim, 2,000 yards.

6 p.m. run, 5.4 miles, Baker's Beach. Sluggish. Still recovering from Wednesday tempo run perhaps.

Saturday: 9 a.m. bike, 41 miles, Seapowet, Peckham, Harbor.

Sunday: 2 p.m. run, 10 miles, Cornell Road.

Total Training Time - 10:50

Swim - 1:51

Bike - 5:57

Run - 3:01

Tuesday
May022017

May 1-7

Lee Hill Trailhead, elev. 5,400Traveled to Boulder (Friday through Monday) with a couple of empty bags for a four-day weekend to help Catie - winding down her freshman year at CU - get some of her clothing home. She'll stay out there through the end of May with a couple of post-semester crew races and one large end-of-season party that she "absolutely must" attend. I was also looking forward to getting in some quality workouts at elevation, so I stole some packing space outside my carry-on relegated for Catie to fit my running and biking shoes, my bike pedals, helmet, saddle bag, etc. I rented a road bike (2017 Felt VR3) from Full Cycle on Pearl Street (perhaps the nation's awesomest bike shop because right when you walk in there's a bar immediately on your left). 

Descent and deer at 9,000 feet on Peak to Peak Hwy.During the week I had been exploring some Boulder cycling routes on ridewithgps, and settled on Lee Hill - Lefthand Canyon, a 50-ish mile loop that starts and finishes in the Lee Hill Trailhead parking lot at about 5,500 feet. This would be my key workout for the week, accumulating about 5,400 feet of elevation, something I simply cannot get cycling in coastal Mass. and R.I.

From Lee Hill. the climbing starts right out of the gate, 3,500 feet over the first 16 miles (beyond category), up to the "city" of Ward, where you pick up the Peak to Peak Highway (elevation over 9,000 feet) for 20-plus miles of descent through the canyon, dumping into the town of Lyons before turning on Rte. 36 back to North Boulder. I punished myself further by looping back onto Lefthand Canyon Drive to Olde Stage Road for a punishing Category 3 climb to close out the ride.

My first four miles of climbing on Lee Hill brought me up 1,400 feet to about 6,800 feet and my HR pushed into Zone 4. Fortunately, there's a 400-foot, 1.5-mile descent on the backside of Lee Hill before the final 11-mile push to 9,000 feet on Lefthand Canyon Drive, during which I settled and rode well within Zone 3 to the top.

Monday: 12:30 p.m. lap swim, 2000 yards

Tuesday: 5:30 a.m. bike, 1 hour on trainer.

Noon run, 6.1 miles, downtown plus Goat Island. Legs felt good coming off long run Sunday. April was a strong month for adaptation. 

Wednesday: 12:45 p.m.lap swim,2,500 yards, including 25x50.

5:45 p.m. bike, 33 miles, East Branch loop-and-a-half. Killer north wind.

Thursday: 12:30 p.m. lap swim, 1,600 yards.

Friday: 3 p.m. run, 5.5 miles, Centennial, Foothills, Aurora ... Boulder, Colo. My first workout in town after checking into my hotel. It was 86 degrees with unobstructed sun at 3 p.m. and just a couple miles into it my HR was spiking into the 170s despite moving at a typically casual pace. The combination of heat and elevation took its toll.

Saturday: 7 a.m. bike, 55 miles and 5,400 elevation, up Lee Hill to Ward and down Lefthand Canyon, North Boulder.

Sunday: 5:15 a.m. run, 9 miles, CU Boulder campus, etc. Got out early to beat the heat and really enjoyed having the paths and roads to myself. Rambled comfortably and steadily with HR completely under control the whole way.

1:30 p.m. bike, 22 miles, Baseline Road out and back.

Total Training Time - 12:20

Swim - 1:52

Bike - 7:37

Run - 3:05

Monday
Apr242017

April 24-30

Monday: 12:30 p.m. lap swim, 1600 yards. EZ.

Tuesday: 12:30 p.m. run on treadmill at Y, 52 minutes.

Wednesday: 1 p.m. lap swim, 2500 yards.

5:45 p.m. bike, 1:45 on trainer (2x20 @ 250 watts).

Thursday: Noon run, 5 miles, Hazard Road. Legs dead, struggled throughout.

Friday: 5:15 a.m. bike, 1 hour on the trainer.

Saturday: 7:40 a.m. bike, 51 miles, Assonet.

Sunday: 8:30 a.m. run, 11 miles, Main Road, beautiful morning.

Total Training Time - 10:00

Swim - 1:20

Bike - 5:34

Run - 3:05

Tuesday
Apr182017

April 17-23

Monday: 12:30 p.m. lap swim, 2,000 yards.

Tuesday: 11 a.m. run, 7.1 miles, Second Beach outback.

6 p.m. bike, 75 minutes on trainer.

Wednesday: 12:30 p.m. lap swim, 2,000 yards, including 20x50.

6:15 pm. bike, 1 hour on trainer (4x10).

Thursday: 11:30 a.m. run, 8.3 miles, Newport Country Club. Maffetone run, avg HR 136.

Friday: 5:30 a.m. bike, 30 minutes, easy spin on trainer.

12:30 p.m. lap swim, 3,050 yards. 

Saturday: 10 a.m. run, 5.3 miles, Baker's Beach.

Sunday: 7 a.m. bike, 67 miles and 3,000 elevation, Warren to Quechee, Vt. Very cold start at 32 degrees, really felt numb in fingers and toes on the descents. Sun helped temps get into the 40s by the end.

Total Training Time - 11:33

Swim - 2:12

Bike - 6:27

Run - 2:53

Monday
Apr102017

April 10-16

Monday: 12;30 p.m. lap swim, 2000 yards.

6:30 p.m. bike, 30 minutes easy spin on trainer.

Tuesday: 12:30 p.m. lap swim, 2000 yards, including 20x50.

6:15 p.m. bike: 75 minutes, Goat - TrainerRoad, VO2max intervals. My bike (meaning, me) needs a lot of work.

Wednesday: 11:15 a.m. run, 5 miles, Hazard Road. Woke up in the middle of the night last night with HR racing. Settled a bit and eventually went back to sleep. Kept a watch on it on today's run, a bit elevated still. Need rest, apparently, though my workload isn't out of the ordinary. Wondering if nutrition is a factor. This is Day 15 of detox. 

Thursday: 12:45 p.m. lap swim, 1750 yards.

7 p.m. bike, 1 hour on trainer.

Friday: 9:30 a.m. bike, 29 miles, to Sakonnet Bridge and back.

Saturday: 5 p.m. bike, 1 hour on trainer.

Sunday: 8:30 a.m. bike, 40.1 miles, East Branch loop x2.

10:40 a.m. brick run, 4 miles, bridge and back.

Total Training Time - 11:14

Swim - 1:46

Bike - 7:28

Run - 2:00

 

Tuesday
Apr042017

April 3-9

Monday: 12:30 p.m. lap swim, 2500 yards (1x2000, 1x500).

Tuesday: 12:15 p.m. run on treadmill at Y, 52 minutes. If it's possible to sweat out a sickness then surely I accomplished it today.

5:45 p.m. bike, 1 hour on trainer.

Wednesday: 1 p.m. lap swim, 2000 yards.

Thursday: 12:30 p.m. run on treadmill, 52 minutes.

Friday: Noon lap swim, 2250 yards.

Saturday: 7 a.m. bike, 2 hours, Boarstone-1 - TrainerRoad.

Sunday: 8:30 a.m. run, 11 miles, to Friends for AJ lax game. Quads felt crushed by mile 8 and sore into next day. Perhaps I took on too much, but also think detox (day 12) nutrition that isn't optimum for fueling and/or recovery is a contributing factor. 

Total Training Time: 9:30

Swim - 2:12

Bike - 4:00

Run - 3:17

Tuesday
Mar282017

March 27-April 2

Monday: 12:30 p.m. lap swim, 2000 yards.

Tuesday: Noon run, 6.2 miles, Hanging Rocks.

6:30 p.m. bike, 1 hour on trainer.

Wednesday: Day 1 of Detox.

12:30 p.m. lap swim, 2500 yards.

Thursday: 12:30 p.m. bike, 1 hour spin at Y.

5:45 p.m. run, 7 miles, middle school for AJ hoops.

Friday: 11:45 a.m. lap swim, 1500 yards.

Saturday: Sick, head cold, lethargic.

Sunday: Sick.

Total Training Time - 5:44

Swim - 1:54

Bike - 2:00

Run - 1:50

Thursday
Mar232017

March 20-26

Monday: 12:30 p.m. swim, 1500 yards. Body still wrecked from previous week. Pool felt great, though I'm feeling incredibly sluggish.

Tuesday: Noon run, 5.2 miles, Hazard Road. Second consecutive night of 8-plus hours of sleep very beneficial.

6:15 p.m. bike, 1 hour on trainer, Avalanche Spire - TrainerRoad, with 4x6-minute over-unders@ftp. Ouch.

Wednesday: 12:45 p.m. lap swim, 2250 yards. Slow.

6 p.m. bike, 90 minutes on trainer, Fletcher - TrainerRoad. Aerobic endurance ride. Still ouch.

Thursday: 12:30 p.m. run, 6.7 miles, Cluny-plus.

Saturday: 10 a.m. run, 8.2 miles and 1,000 elevation, Cider Hill to Claybrook via Sugarbush access road.

Total Training Time - 6:33

Swim - 1:13

Bike - 2:30

Run - 2:50

Monday
Mar132017

March 13-19

Monday: 12:30 p.m. lap swim, 1750 yards.

6 p.m. run, 4.3 miles, Westport Point. With work already canceled for tomorrow in anticipation of the N'oreaster "Stella," I took the rest of the week and grabbed AJ to drive north.

Tuesday: Alpine ski at Sugarbush - About three inches on the ground to begin the day and the snow never stopped. Late day runs really getting good with mounting powder.

Wednesday: Alpine ski. Full-fledged powder/storm day, all day. Bombogenesis in full effect.

Thursday: Alpine ski. A "surprise" additional foot fell overnight on top of the 17 inches from yesterday, providing a second, and even better, powder day with improved visibility.

Friday: Alpine ski, 39 inches in total and Friday skies clearing for supreme conditions.

Saturday: Alpine ski, bluebird day on powder, packed powder like you get out west.

Sunday: Alpine ski. Another bluebird. Brilliant week. Ski season is never beneficial to Ironman training and six straight days during build phase, while great for quads, is an overall detriment given poor nutrition and alcohol choices on top of lost aerobic endurance time. 

Total Training Hours - 1:09

Swim - 33:00

Bike - 0:00

Run 36:00

Monday
Mar062017

March 6-12

Monday: 12:30 p.m. lap swim, 2500 yards (5x500).

6 p.m. run, 6.5 miles, Horseneck Beach.

Tuesday: 12:30 p.m. lap swim, 1500 yards.

6 p.m. bike, 1 hour on trainer w/ 13x1@330 watts.

Wednesday: 11:45 a.m. run, 5 miles, Hazard Road.

5 p.m. bike, 1 hour, Mont Albert - TrainerRoad. Done after playing in the faculty/parent vs. student basketball game at Friends. Thankfully not injured! 

Thursday: 12:30 p.m. lap swim, 2000 yards, including 25x50.

6:30 p.m. bike, 1 hour on trainer.

Friday: 8:30 a.m. run, 9.3 miles, John Reed Road. Consistent HR at 140 and pacing throughout. Not blazing but great effort in cold, wet snowstorm.

Sunday: 10:30 a.m. bike, 2 hours, Beehive - TrainerRoad.

Total Training Time - 9:43

Swim - 1:48

Bike - 5:00

Run - 2:54

Monday
Feb272017

Feb. 27-March  5

Monday: 12:30 p.m. lap swim, 2000 yards, including 20x50.

6 p.m. run, 7 miles, to AJ's basketball game at the middle school.

Tuesday: 12:30 p.m. lap swim, 2000 yards.

6 p.m. bike, 90 minutes, Holt Hill-TrainerRoad. 4xlow cadence tempo intervals.

Wednesday: Noon run, 4.5 miles, Thames, downtown. Struggled. Legs tired. 

6 p.m. bike, 45 minutes, Lazy Mountain-1 - TrainerRoad, recovery.

Thursday: Noon lap swim, 1500 yards straight, easy.

Friday: Noon run, 8.2 miles, Newport Country Club.

6 p.m. bike, 40 minutes easy on trainer.

Saturday: 6:30 a.m. bike, 2 hours, Beehive - TrainerRoad.

Total Training Time - 9:20

Swim - 1:43

Bike - 4:55

Run: 2:41

Wednesday
Feb222017

Feb. 20-26

Tuesday: 12:30 p.m. lap swim, 2,000 yards (1900 straight, plus 100)

Wednesday: 11:30 a.m. run, 8.3 miles Sachuest.

Thursday: Noon swim, 2000 yards (8x250 ... consistent).

Friday: 11:45 a.m. run, 4.1 miles, Carroll Ave.

6:30 p.m. bike, 1:15 on trainer; Whorl-TrainerRoad.

Saturday: 11 a.m. bike, 30 miles, Narrow Ave., Colebrook, Peckham. Shorts and long-sleeve jersey.

5 p.m. run, 5 miles, baker's Beach.

 

Tuesday
Feb142017

Feb. 13-19

Monday: 12:30 p.m. lap swim, 2250 yards.

6 p.m. run, 6.2 miles, to middle school for AJ's basketball game.

Tuesday: 12:30 p.m. lap swim, 1800 yards, (inc. 10x100).

7 p.m. bike, 1 hour on trainer, Mont-Albert - TrainerRoad. (4x low-cadence 'hills' with some standing up and single-arm drills).

Wednesday: 12:30 p.m. run, 5.1 miles, Hazard Road.

Thursday: 12:30 p.m. lap swim, 1700 yards.

Tuesday
Feb072017

Feb. 6-12

Monday: Noon run, 5 miles, Hazard Road.

6 p.m. bike, 1 hour on trainer.

Tuesday: 3:30 p.m. bike, 90 minutes on trainer, Fletcher - TrainerRoad.

Wednesday: 12:30 p.m. lap swim, 2500 yards (5x500).

6 p.m. run, 5.4 miles, Baker's Beach.

Thursday: 11 a.m. bike, 1 hour on the trainer.

Wednesday
Feb012017

Jan. 30-Feb. 5

Monday: 12:30 p.m. swim, 1700 yards.

Tuesday: Noon run, 6.2 miles, Hanging Rocks.

Wednesday: 12:30 p.m. swim, 1750 yards (20x50).

5:15 p.m. bike, 1 hour on trainer.

Thursday: Noon run, 6 miles, Goat Island plus Cliff Walk. 

6:15 p.m. bike, 1 hour on the trainer, included 6x5-minutes at 250 watts.

Wednesday
Feb012017

Jan. 23-29

Monday: 12:30 p.m. swim, 1,500 yards.

6 p.m. bike, 1 hour on trainer.

Tuesday: 12:30 p.m. swim, 1,750 yards.

6 p.m. run, Westport Point.

Wednesday: 12:30 p.m. swim, 1,750 yards.

Thursday: 6 p.m. run, 8.2 miles, Horseneck campground.

Friday: 5:15 a.m. bike, 90 minutes on trainer.

12:30 p.m. swim, 2,000 yards.

Wednesday
Feb012017

Jan. 16-22

Monday: Ski with Catie (Day 4) at Breckenridge. Two inches of new snow on top of the massive base. Early morning laps on the 6 chair, Imperial Express and T-bar. Brilliant day. 

Wednesday: 12:30 p.m. swim, 2,000 yards.

Thursday: Noon run, 6.4 miles, Cluny School loop.

Tuesday
Jan102017

Jan. 9-15

Monday: 12:30 p.m. lap swim, 2,000 yards.

Tuesday: 1 p.m. run, 6.1 miles, Eisenhower House plus King Park.

Friday: Ski with Catie at Breckenridge (Day 1). So much snow!

Saturday: Ski with Catie at Breckenridge (Day 2).

Sunday: Ski with Catie at Arapahoe Basin (Day 3). Love this place.