Boise Ironman 70.3 is now only 16 days away and training for it continues at a frantic pace. About a week more then I can back off a bit for a short race taper. I got in several SBR sessions over the long weekend and here is the recap…
Friday afternoon I hit the bike for an intervals session of high-effort bursts while trying to hold the RPM’s steady for as long as possible.
Stats for Friday’s bike: 16.7-mph in 1-hour.
Saturday it was a bit cool when I headed out for my long ride. For the first time in weeks I spent the majority of the ride solo since so many of my training group is in different phases of training and needing to get in specific workouts. I rode for two hours from home out to Hagg Lake where I then met up with Greg and Linnea for a couple of loops around the lake. I then peeled off for home while they continued on. I stayed in the aerobars as much as possible for this ride with the exception being the hills, of course. Oh, and I decided to climb the ½ mile 16% grade of Blooming Fern Road for kicks. As soon as I got home and changed I headed out into the warm sun to get in a transition run. I ran on effort without checking the watch and just tried to keep it easy. I was pleasantly surprised with the pace being what it ended up being.
Stats for Saturday’s bike: 73.5-miles in 4:20 @ 17.0-mph.
Stats for Saturday’s run: 4.3-miles in 30:30 @ 7:05/m pace.
Sunday was long run day and for the second weekend in a row I ran my 8.2-mile loop times two from home. But this week it felt MUCH better than last week. It’s amazing what another week of marathon recovery can do for your running! I felt great throughout and felt I could have gone harder had I wanted to. And the perfect weather conditions helped!
Stats for Sunday’s run: 16.4-miles in 2:03:47 @ 7:32/m pace.
With the Memorial Day holiday and Monday off I decided to get in an actual tri-training day with all three disciplines being done. I started with a long swim with long sets and no interval work. After getting that in, and then getting some breakfast in, I hit the bike for a session with some big-gear mashing work included. And to finish up, immediately off the bike I headed out for a short transition run and I kept the pace very easy on this one. I felt good and the training sessions were good on this day.
Stats for Monday’s swim: 3,000-yards in 59:40 (1:01:40 w/rest) 5x600 w/30-sec. rests.
Stats for Monday’s bike: 16.5-miles in 1-hour.
Stats for Monday’s run: 3-miles in 22:28 @ 7:29/m pace.
And lastly, back to the workweek grind which means back to the 5:00am swimming. This one was shorter distance overall, but I alternated between fast/hard and slow/easy efforts. I felt good in the water today and the fast splits were some of the fastest splits I’ve ever churned out.
Stats for Tuesday’s swim: 2,000-yards in 38:13 (40:13 w/rest) 5x400 w/30-sec. rests. I finally finished reading the very heavy and somewhat hard to read biography Einstein: His Life and Universe. Overall, it was interesting and a good read, but it was by no means and easy read. Even written for the average reader, the thoughts and theories around such things as quantum physics, relativity, and quantum mechanics were difficult to understand and difficult to get through. The book was broken into different periods of Einstein’s life and very much followed him from childhood right to the end in 1955. Albert Einstein was German, but did not stay that way for long after learning about Hitler and what was happening to his fellow German Jews. He left Germany and became a citizen of Switzerland and ultimately of the United States where he spent his last 30+ years in Princeton. He received his one and only Nobel Prize for his work on Photoelectric analysis in 1921 even though he was well underway on his years and years of work on the famous Theory of Relativity (E = mc2.) All of his life Einstein questioned nature starting as a young boy when he was given a compass, watched the needle swing to North, and wondered why it does that, what does that have to do with time, if anything, and what does that have to do space and gravity and etc. Each thing he studied led him down different paths and different questions to try to answer.
His work on relativity actually laid the groundwork for the creation of the world’s first atomic bomb delivered by the Manhattan Project. While Einstein’s life work was the basis for this creation, he was never asked to participate because he was seen as a possible security risk and the FBI always believed he had Nazi Germany ties, but he did not. He did not share those beliefs and fought to clear  his family name. During the development and use of the atomic bomb, Einstein met with Presidents Roosevelt, Truman, and even Eisenhower to tell them that the creation of the atomic bomb was a huge mistake and it should be outlawed around the globe. One of his better quotes was delivered when a reporter for Time magazine asked him if Einstein thought that atomic bombs would be used in World War III someday? Einstein’s reply was “I don’t know if they will use atomic bombs in World War III, but if they do I can tell you what they will use in World War IV – rocks.” While this particular biography was a heavy-reading one, it was still extremely informative and satisfying. I’d recommend it.
Now, I am going to read The Shack that my Dad gave me to read. And since he’s given it to me I’ve heard from several friends and coworkers about how great it is. I’ll let you know what I think upon completion.
Thanks for stopping by…
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Friday afternoon I hit the bike for an intervals session of high-effort bursts while trying to hold the RPM’s steady for as long as possible.
Stats for Friday’s bike: 16.7-mph in 1-hour.
Saturday it was a bit cool when I headed out for my long ride. For the first time in weeks I spent the majority of the ride solo since so many of my training group is in different phases of training and needing to get in specific workouts. I rode for two hours from home out to Hagg Lake where I then met up with Greg and Linnea for a couple of loops around the lake. I then peeled off for home while they continued on. I stayed in the aerobars as much as possible for this ride with the exception being the hills, of course. Oh, and I decided to climb the ½ mile 16% grade of Blooming Fern Road for kicks. As soon as I got home and changed I headed out into the warm sun to get in a transition run. I ran on effort without checking the watch and just tried to keep it easy. I was pleasantly surprised with the pace being what it ended up being.
Stats for Saturday’s bike: 73.5-miles in 4:20 @ 17.0-mph.
Stats for Saturday’s run: 4.3-miles in 30:30 @ 7:05/m pace.
Sunday was long run day and for the second weekend in a row I ran my 8.2-mile loop times two from home. But this week it felt MUCH better than last week. It’s amazing what another week of marathon recovery can do for your running! I felt great throughout and felt I could have gone harder had I wanted to. And the perfect weather conditions helped!
Stats for Sunday’s run: 16.4-miles in 2:03:47 @ 7:32/m pace.
With the Memorial Day holiday and Monday off I decided to get in an actual tri-training day with all three disciplines being done. I started with a long swim with long sets and no interval work. After getting that in, and then getting some breakfast in, I hit the bike for a session with some big-gear mashing work included. And to finish up, immediately off the bike I headed out for a short transition run and I kept the pace very easy on this one. I felt good and the training sessions were good on this day.
Stats for Monday’s swim: 3,000-yards in 59:40 (1:01:40 w/rest) 5x600 w/30-sec. rests.
Stats for Monday’s bike: 16.5-miles in 1-hour.
Stats for Monday’s run: 3-miles in 22:28 @ 7:29/m pace.
And lastly, back to the workweek grind which means back to the 5:00am swimming. This one was shorter distance overall, but I alternated between fast/hard and slow/easy efforts. I felt good in the water today and the fast splits were some of the fastest splits I’ve ever churned out.
Stats for Tuesday’s swim: 2,000-yards in 38:13 (40:13 w/rest) 5x400 w/30-sec. rests.
I finally finished reading the very heavy and somewhat hard to read biography Einstein: His Life and Universe. Overall, it was interesting and a good read, but it was by no means and easy read. Even written for the average reader, the thoughts and theories around such things as quantum physics, relativity, and quantum mechanics were difficult to understand and difficult to get through. The book was broken into different periods of Einstein’s life and very much followed him from childhood right to the end in 1955. Albert Einstein was German, but did not stay that way for long after learning about Hitler and what was happening to his fellow German Jews. He left Germany and became a citizen of Switzerland and ultimately of the United States where he spent his last 30+ years in Princeton. He received his one and only Nobel Prize for his work on Photoelectric analysis in 1921 even though he was well underway on his years and years of work on the famous Theory of Relativity (E = mc2.) All of his life Einstein questioned nature starting as a young boy when he was given a compass, watched the needle swing to North, and wondered why it does that, what does that have to do with time, if anything, and what does that have to do space and gravity and etc. Each thing he studied led him down different paths and different questions to try to answer.
His work on relativity actually laid the groundwork for the creation of the world’s first atomic bomb delivered by the Manhattan Project. While Einstein’s life work was the basis for this creation, he was never asked to participate because he was seen as a possible security risk and the FBI always believed he had Nazi Germany ties, but he did not. He did not share those beliefs and fought to clear
Now, I am going to read The Shack that my Dad gave me to read. And since he’s given it to me I’ve heard from several friends and coworkers about how great it is. I’ll let you know what I think upon completion.
Thanks for stopping by…