Saturday, January 23, 2010

Roadies !

So today I rode with the legendary DC Velo 7am Saturday morning ride I guessing there was at least 40 guys from the start. Pretty hardcore and a great route. Some of the roads are part of my normal routes, but a few times I was unsure of the way. I worked my way to the front, as we got rolling on Clara Barton Parkway. Saw Mattis rocking his new Dolan. I knew there was so good hills so I just relaxed until we hit Old Anglers Inn (start of the climbs) and jumped on the pain train ! JK. I actually was feeling good and rode at the back of small group that broke away as we rode up and down the hills before re joining the guys that got dropped on the big climb. The rest of the ride was steady until a sprint at the end. My boy Shawn Johns dropped out the front and got things rolling. We hit 38.5 MPH on the flat. flying !

Hit 57miles on the day-

This week has been a solid week, and will be capped with a long run tomorrow.

Monday, January 18, 2010

2 weeks into 2010

So I need to get better with my posting at the very least one a week.

My plan for 2010 was to focus on running for the 1st 2 weeks then swim and then bike (hopefully the weather is nicer the first 2 weeks in Feb)

Week 1 of 2010
Jan 4th-Jan 10th
Swim: 9000
Bike: 12mi (so cold out I got in one cold hills ride after swimming one morning.
Run: 55mi

Overall I'm behind a little in swimming as I took way to much time off from it around Christmas, as for biking I'm not to worried as that comes back to me fast.
With running I'm in decent shape main workout for this week was 16X400 in 70sec with 40 sec rest, Also did a 8mile cut down.

Week 2 of 2010
Jan 11th-Jan 18th
Swim: 6400
Bike 50mi
Run 54mi

WTF am I doing in regards to swimming- its my weakest and I need to make the effort. I did actually go to the Pool Sat night to do 3k or of work, but the pool was closed for a meet.
Biking: main workout was a 10mi tempo effort to test myself again did 24:05 relaxed @ Hanins Solo. So just need to put in more volume aka the 80k's that Dirk and I were doing before I went to Powerman Florida. Also did a solo 15mile straight after the 4mi tempo run.
Running- Main workout was 8X800 in 226 av 200 jog. cold out so just ran relaxed, Also did a 4mi tempo with Dirk in 21:05 (530,510,514,510) Ended the week with a Solo 15.5mi in 1 H43 in the rain.

So time to get to work for base week 2 and 3.

Friday, January 1, 2010

Fairfax 4miler

Last night was a positive ending to the year. Over 1000 people ended up finishing our New Years Eve race. Good job to Kathy for the hard work she does with races. 2010 will be exciting for Pacers Events. The weather was not as bad as predicted earlier in the week. The rain did come down right before the start. But hey I like running in the rain !

As the gun went off a pack of four broke away Will,E Burke, M Wardian and myself. I relaxed and worked my way to the front. Before the mile Will and myself moved away, hitting Mi 1 in 4:56, the 2nd mi we worked together and hit Mi 2 in 9:52. It was cool as right in the middle of the race the course looped around a local High School Track. Coming out I pushed a little but we remained together hitting Mi 3 in 14:50. The last mile was pretty much all up hill and we held together until about 600m to go, were I surged and moved away winner in 20:01. 2nd time winner ! Felt relaxed the whole race and recovered fast.

Now its time to focus on my first full year of Multi-Sport. The last 10 days I have been mainly running. But Monday is week 1 of my new training plan.

Happy New Year to all !