6am mt bike ride in 55degree weather... set an alarm
8:30 am ultimate with the kids... sweet fields, a few cuts and throws
broken derailleur at 3;00 pm... thanks marshall
new bike shoes... 180 bucks sidi genius...
new running shoes... 75 bucks adidas supernova, 20th pair in 8 years
new pedals... 140 bones
2 flat tires changed 15 minutes as i've got to leave... uh... 15 mnutes and 2 greasy old tubes out of the garage
4 minute improvement on my tt time... priceless.
i'm psyched. it hurt. here was the secret. i changed my heart rate monitor. instead of me being 37, i changed it to say i was born in 1981. Then i went at the same heart rate percentages as last time.
Ways to improve: Better run. 1 min. Better transition. 1 min. TT bars. 1 min. Luck 30 seconds. Taper. 1 min (I worked out 11 hours m-thursday). Best possible effort in 2 weeks: 54:30 That would put me up with some of the better guys in the event. But, it's not a super deep field... just, trying to improve....
In other news, solstice is this weekend. I'm playing with Throwback. My goals are for the teams success first, and personally, I want to play well in a limited manner, have fun, and take care of business.
Then next week starts 1 month of base only plus two more time trials. Goal is 20 hours per week of zone one and two base. This will go on for one month, then i'll switch back to running intervals, play more ultimate, and move towards the fall series.
It'll look like this: Run with team, 40-50 minutes per day, plus strides and core, 3 days per week. Ultimate (low key), 2 days per week. Bike, 2-3 hours per day. Roller ski, 3 days per week, 1 hour. Paddle, 2 days per week, 1 hour. 1 or 2 long events (100 mile ride, or 4 hour hike with poles). Weights, 3 days per week. In august, volume will drop dramatically, and intensity will increase somewhat.
Summer is sweet. Getting up at 5:30 to go play is so fun. Getting up to go to work was fun, but, less so.
I also want to keep playing guitar (3 hours per week) and studying french (3 hours per week) and juggling (3 hours per week).
If i'm on it, I'll also write (short stories, not counting blogging and rec.sport.disc) 2 hours per week, minimum.
5 comments:
new running shoes--Brooks vapor. $80. felt great despite eating that tub of guacamole right before the track workout.
have fun at solstice.
Are you planning on playing with Throwback this fall?
mak, next time you go to track, take a can of progresso split pea soup, transferred to some tupperwarre. then make a big deal of fake vomiting, and then when you go to your next 400, and people are in awe, say, 'what, it's not like i have a compound fracture.' and make sure to leave a little soup on your shirt. and run your best interval.
alex: of course. didn't you hear. open ultimate is dead.
pancakes, skiing, hangover. pick 2. (or something like that)
waffles, dang it, waffles!
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