The Triple Brick
This was it, billed as one of the toughest training days of the year, the 9 hour workout! Last year the team had suffered as it was during a heat wave, so the stories had certainly made me nervous, but it also made me go in prepared with lots of fluid to keep me hydrated. Our starting point was Edgewood and Canada, that would be our transition area for the day, as switched off between cycling and running.
We started our first 2 hour ride just gone 8am, the root took us towards Woodside then up King's Mountain. I was doing a good job of maintaining my heart rate until I hit King's Mountain, our instructions were to do 25mins of climbing then come back done, however with the top in sight a couple of us took the extra time to make it to the top. Of course what followed was a nerve-racking descent back down what can be a treacherous route. Back through Woodside and out towards Portolla Valley complete our first two hour ride, making up the additional time with an out and back on Canada Rd.
The first run took me up Edgewood Rd, into the park on the trails, having worked hard to the bike ride to stayed hydrated my first goal on the run was clear (find a quite area). My pace as fairly good and I decided to try walking for one minute out of every ten, to give my heart a chance to recover. Along the trail I did a take a small fall, which might of been nasty if I hadn't braced my impact with a the water bottle I was carrying, before I knew it was time for the the next ride.
The second ride took us North on Canada Rd, up towards Crystal Springs then looping back down as we had one in a ride back in June. Back at Edgewood and Canada we took Edgewood over the hill into Redwood City where we navigated through the suburbs, then through Woodside again and back to the starting point. Now 5 hours into the workout my legs were tiring, and I was not looking forward to the next run.
On the second run I followed through the same loop as before but with a slightly different loop on the trails. My pace and definitely dropped from the last run but I knew I still had another 3+ hours ahead of me so pushing things too hard would be a mistake. I paced alongside a teammate until I from most of the run this certainly helps knowing your not the only crazy person out there.
Next the final ride, unfortunately unlike the previous two rides I did not have anyone to pace with so I heading out on and my own occasionally seeing another teammate. It was a simple loop I'd done before heading down to Palo Alto and loop back through Portolla Valley. This was wear the mental aspect hit me, I was exhausted had no one ride alongside me to complain too and onto of that there was a nasty head wind on a uphill. With all this in mind I remember things good be worse and certainly felt better than I did a few nights ago as I slaved in front of my computer burning the midnight oil as a wrote up exciting status reports. Here it was the Triple Brick and I was in the stage with only another couple of hours left.
The morning started with our Honoree Captain, telling us about Mathew an 8 year boy who had been fighting Leukemia for the last two years. These past 6 months he had not been doing well a and couple days ago he passed away. It is never easy hearing stories like this especially about someone who was so young. Thinking about it put everything perspective and I finished my final out and back on Canada Rd.
One more run to go and my this point my legs were now hurting, I decided not too push but was also determined to complete the workout. This time I headed out alongside Canada Rd, still some hills to contend with but less than Edgewood park. My pace a dropped but I wasn't walking yet, I ran alongside a few of my teammates who were also pleased the end was in sight. I was just tracking my time and knowing I'd probably be slower on my way back I turned around earlier.
After 9 hours, I had cycled 95miles (with 9691 feet of climbing) and run 13 miles it had been one longest continuous workout of the year with the Ironteam, but I can now say I survived the "Triple Brick".
Brick 1 Cycle (
Click here to view route on Google Earth)
31.21 Miles
3,650ft of climbing
Speed:
15.8 mph Avg
40.3 mph Max
Heart Rate
149 bpm Avg
185 bpm Max
Brick 1 Run (
Click here to view route on Google Earth)
4.83 Miles
598ft of climbing
Speed:
10:23 Avg pace
6:52 Max pace
Heart Rate
153 bpm Avg
177 bpm Max
Brick 2 Cycle (
Click here to view route on Google Earth)
33.12 Miles
3,471ft of climbing
Speed:
17.3 mph Avg
39.0 mph Max
Heart Rate
152 bpm Avg
176 bpm Max
Brick 2 Run (
Click here to view route on Google Earth)
4.26 Miles
559 feet of climbing
Speed:
11:28 Avg pace
7:01 Max pace
Heart Rate
160 bpm Avg
182 bpm Max
Brick 3 Cycle (
Click here to view route on Google Earth)
31.40 Miles
2,570ft of climbing
Speed:
16.0 mph Avg
34.2 mph Max
Heart Rate
154 bpm Avg
180 bpm Max
Brick 3 Run (
Click here to view route on Google Earth)
3.98 Miles
260ft of climbing
Speed:
12.09 Avg pace
7:40 Max pace
Heart Rate
152 bpm Avg
174 bpm Max
Labels: Cycling, Running
1 month to go to Ironman Canada
It is frighteningly close now, the past month has been good and completing Vineman without any issues on the run was definitely a confidence builder. Still one big training hurdle to overcome, "The Triple Brick", on this coming Sunday I have a 9hour workout which includes 2hrs of cycling and 1hr of running, repeat three times :-)
Labels: Ironman Canada 2007
The week without rest...
After get back late on Sunday night I a full week of work ahead and it sure was quite the long week. Things were busier than ever and I needed to use my endurance in a different way, it at times like when I wonder whether training for Ironman is easier than work.
Vineman Triathlon 2007 (the tired race)
Vineman is held in Napa and is part of the official Ironman 70.3 Series (Half-Ironman). I had the chance to ride the cycle course a couple times and still fresh in my mind from yesterday. I felt relaxed going into race knowing it was not race, but really just another day of training, albeit with timing chips, competitors and of course photographers.
It was a early start to the day, my wave started at 6:54am, the hotel we were staying was about 45 minute drive away which meant a 4am start to the day (talk about racing tried:). The race begins in Guerneville and the Bike to Run transition is in the town of Windsor about 10 miles away.
After getting my transition area all setup I went down to the water to get warmed up. Unlike other Triathlons where the swim is in a Lake or the Ocean this was in a river, the Russian River to be exact. It was the first time I'd swum in a river before and knew that water would be shallow enough to walk in some places. The race began and as it such such a narrow start it was a crowded swim, I got jostled a bit but no injuries, however I did choke down some water and spent the rest of what turned out to be a slow swim trying to recover. This the first time I can say I actually had to walk some of it :-)
Glad to be out of the water I geared up for the bike, the exit out of transition was a very short but steep hill, I found myself stumbling to get on to my bike and up the hill at the same time, so I did what the smart people were and run it up, then jumped on. The cycle course was mainly flat with only a few hills to be concerned and my goal was the same as on yesterday's ride to keep a consistent pace and my heart rate steady. Of course at the beginning my adrenaline was high and I'll wanted to do was pass people. With the starting Age Group waves being random and my swim being a little slow there were already a large number of people out on the course. I managed to catch up and pass a couple of my teammates who I started the swim with alongside me, with average speed of 21mph this was the best ride I'd ever had on a Triathlon. I managed to keep my heart down as much a possible on the ride, only hit my peak on the final hill. The course was great though a couple tour buses did prove to be an obstacle on a narrow part of the road.
Off the bike a quick transition to run, I took some salt tablets to prevent getting dehydrated on what was becoming a very hot day. As headed out on the run Coach Mike, kindly reminded me to pace myself and not go all out, with that in mind I attempted a 6minute my pace (no not really). At the beginning of the run my pace stayed steady at 8 to 9 minutes per mile and there was thankfully a some good shade for the first 2-3 miles, but as I got further out it was more expose and the hills felt a lot longer. A long the road people written things in chalk to encourage people, one said "Keep going Michelle!" I thought that's close enough I'll take it. At the turn around point we had the chance to run around a scenic Vineyard, the turnaround also meant I go the chance to see my teammates who were heading out and back so we cheer each other on as we passed each other. The run continued to go well though the 80F temperature was starting to takes it toll. As I came into the final mile I picked up my pace again and let it all go as came into the finish :-)
Race Times:
Swim 00:45:16.5
T1 00:05:25.5
Bike 02:42:27.9
T2 00:03:08.6
Run 02:07:57.4
Finish 05:44:15.7
Course Details (Click here to view on Google Earth
Bike &
Run)
Bike:
56 Miles
2,577 Feet of Climbing
Run:
13.1 Miles
9.42 min per mile
728 Feet of Climbing
Labels: Triathlon
"Racing tired"
For a Ironman race simulation we were to "race" Vineman tired. There was no taper, in fact the opposite today we rode the 50 miles of tomorrow's bike course to be properly worn down for the event. During the ride I worked hard at keeping my heart low while keeping my pace up, as this course is not too hilly it wasn't that hard to do. It was also a fairly hot day so staying hydrated was key. After the ride we went by pack pick-up for the race and set-up the Bike to Run transition area.
Ride Details (
Click here to view on Google Earth):
2hr 49mins Ride Time
51.46 miles
2,983 feet of climbing
Speed:
18.2mph Avg Speed
38.7mph Max Speed
Heart Rate:
129bpm Avg
171bpm Max
Labels: Cycling
Water running...
Other than track practice I had not yet been getting in any long runs, due to fear of further injury to my legs. One solution to this was water running, no impact and thus a lot less wear and tear on my body. I joined a teammate at Burgess Pool for an early morning water run, we did a 90 minute set and while seemed easy at the time I was certainly feeling it the rest of the day.
Labels: Running
Back at track...
Beautiful evening at De Anza College, the first track practice I had been to with the Ironteam in what seems like ages. My legs were feeling decent though a little sore from some work I had done on them in the morning. I got a decent though not long 3 mile run in.
Labels: Running
Tour de France, Stage 9
While I am certainly not competing or even have the time to watch it, I did have a Tour de France themed spin class early this morning. The class recreated the two major hills in the stage along with the chance to visual a chase by a peloton of riders. I did two 45 minute sets with 15 minutes core in between. It was a great workout, and winning my virtual race set me setup for the rest of the day. As you can see by the numbers below this was a go "all out" workout.
Spin Details:
Set 1
174bpm Average Heart Rate
202bpm Max Heart Rate
Set 2
181bpm Average Heart Rate
200bpm Max Heart Rate
Labels: Spinning
Louie Memoral Run
Today was the Louie Bonpua Memorial Run, this was not a sprint to but a time reflect on the cause we had all been training for. The run took us a couple of miles to the rest place of Louie Bonpua, one of our team honorees who past away from CML (Chronic myelogenous leukemia) in the beginning of 2002, at an age of just 37. As member of the Ironteam Louie trained and completed Ironman Canada in 2001, his teammates then now coaches recalled stories of Louie and the inspiration he gave to others.
Labels: Honorrees
Time contraints...
Work has been eating up more and more of my free time, that said I was able to get in a good swim practice this week and ride on Saturday. The Saturday ride was not as long as I had planned but still had a decent amount of climbing, tackling La Honda (Highway 84) to reach Skyline.
2hours 14mins
4,628 Feet of Climbing
49mph Max Speed
15.3mph Avg Speed
139 Avg. Heart Rate
184 Max Heart Rate
Labels: Cycling, Swimming
A swim and run down at Pacific Grove
Today involved and early morning start and by early I mean early! The team was to meet down at Pacific Groove (home of the kelp crawl) for a swim and long run at 8am. Luckily I was carpooling so didn't have to be fully coherent for the drive down. We got there early and the weather was no how you expect it to be from a post card, it was decidedly gray and cold, though good for running, but not very inviting for a swim. There was some discussion on whether the swim would take place or not, it was planned to be a long swim, more of a short mental toughness exercise. The decision was made to go ahead with the swim, although not the whole team were taking part I decided not to past opportunity to get into the freezing cold water and attempt a swim.
The water was indeed cold, I swam with head out of the water nearly all the way to the turnaround point. On way back I my motoviation to take the plunge and put my head was so I could swim faster and get out of the water quicker.
After drying off I headed out with my team mates on the run, the weather was perfect it was overcast and cool. I started off at a good pace and kept it going all the way to the turn around point at mile 7, where a support station was setup. On the way back I picked up the pace a little, though this was my longest run since Wildflower and was a little uncertain how my legs would. Has headed towards the mile 11 I could feel the pain creeping in so I decided to walk for a bit. Realizing walking was just as uncomfortable I decided run the remaining couple miles, overall not a bad pace and dip in the ocean to cool the legs was nice. It was a actually a good confidence builder, as my longest run recently has been only 7 miles before this.
Of course after a run like this, there is nothing better than putting your legs right back into that freezing cold water which started the day...
Run Details (
Click here to view on Google Earth):
Distance 14miles
2hr 5mins
9:23min Avg Pace
5:24min Best Pace
950 feet of climbing.
151bpm Avg. Heart Rate
176bpm Max Heart Rate
Labels: Running, Swimming
July 4th Ride: Montobello Road
A holiday and great chance for the team to meet-up for a ride on a hot day. We started out the ride at Foothill and Homestead and headed up towards Steven's Creek reservoir. The goal was to climb up Montobello Road, I had been past the turning for the road countless times but never been up their before, but today was the day. It was certainly a challenging climb, it had a some good shade at the beginning but cover disappeared as I got closer to the top. As I reached the end I was becoming very hard to keep my heart rate down and the heat was rising. When I reached the top I was drenched in as if I'd been through a torrential down pour, addition I was going through a unprecedented amount of fluids. Reaching the top felt like great achievement and views were worth it. We regrouped at the top and headed back, which was just plain sailing as is was all downhill.
Ride details (
Click here to view route on Google Earth):
1hr 25mins ride time
3,571ft of climbing
17.4 miles
12.3 mph Avg.
35.0 mph Max
135 bpm Avg
192 bpm Max
Labels: Cycling
This was it, billed as one of the toughest training days of the year, the 9 hour workout! Last year the team had suffered as it was during a heat wave, so the stories had certainly made me nervous, but it also made me go in prepared with lots of fluid to keep me hydrated. Our starting point was Edgewood and Canada, that would be our transition area for the day, as switched off between cycling and running.
The first run took me up Edgewood Rd, into the park on the trails, having worked hard to the bike ride to stayed hydrated my first goal on the run was clear (find a quite area). My pace as fairly good and I decided to try walking for one minute out of every ten, to give my heart a chance to recover. Along the trail I did a take a small fall, which might of been nasty if I hadn't braced my impact with a the water bottle I was carrying, before I knew it was time for the the next ride.
31.21 Miles
4.83 Miles
33.12 Miles
4.26 Miles
31.40 Miles
3.98 Miles
