Sunday, July 16, 2017

Schedule week of July 17




I mentioned last week that I had decided to rearrange my priorities, and my schedule. This week we see the first real evidence of that. I changed my original Saturday 12 mile long run to a swim + run brick, which means shortening the run. Pattie and I drive to Ala Moana, meet whoever else is joining us, swim at 7:00, and by 8:00 I am running home through Waikiki. I love it, except for dodging people along Kalakaua. Anyone who runs in a big city knows what I mean, only they don't have Waikiki Beach to sweeten the deal.

I have Tinman as a "B" race, which is why TrainingPeaks calls this week Build 2 week 1 instead of Race. The periodization is relative to the "A" races, in this case, Dick Evans. Here is the progression, starting from last week:

Week of
7/3 - Build 1 week 1
7/10 - Build 1 week 2
7/17 - Build 2 week 1 <- we are here
7/24 - Build 2 week 2
7/31 - Build 2 week 4
8/7 - Build 2 week 1
8/14 - Peak week 1
8/21 - Race
8/28 - Transition

Young, fit athletes can do a four week cycle, three hard, one reduced volume. Older guys use a three week cycle, two hard, one reduced volume. Working with schedules is easier if week four is always a reduced volume week, so us three week folks eliminate week three.

Tinman came at an awkward time, so I manually edited the ATP to come up with this progression. That explains how we have a Build week with only 530 TSS planned -- it is a partial taper week. Not perfect, but nothing ever is.




Last week

ATP: 700 TSS
Planned: 635.8
Actual: 741.3

This Week

Week of 7/17 - Build 2 week 1
Focus: Tinman, DEMRR
ATP: 530 TSS
Planned: 463.7

Mon
AM Work schedule conflict
PM ST

Tue
AM Work schedule conflict
PM Bike, Portlock Loop

Wed
AM Swim, pool
PM Bike, spin class

Thu
AM ST
PM Yoga

Fri
AM Swim, pool

Sat
Swim, OW + bike Waikiki to home

Sun
Race, Tinman

Next race: 6 weeks to DEMRR

Schedule week of July 10



Nothing knocks you out of your routine more than a national holiday coming mid-week. That is exactly what happened this week, with July 4th falling on Tuesday. Most of my co-workers took Monday off, as did I. And, I made good use of the time.






I want to get back to my upstairs bathroom renovation. The room has become a storage area, and the guest of honor has been my sitar, the one I bought back in 1968 in San Francisco for all of $140. A genuine Hiren Roy. The real deal. (Back then the exchange rate was really off balance, so my $140 -- including shipment -- was probably the equivalent of a six months wages in rupee.)  At some point during its lengthy stay at East West Center it had a little Humpty Dumpty accident, quite common for sitars. Work in the bathroom could not continue until the sitar was taken care of, so I took to UPS and had it shipped to the best Indian instrument repairman on the West Coast, Scott Hackleman. It cost A LOT MORE that $140 to ship. But it's family, selected for me by my teacher, Nikhil Banerjee. Something to look forward to when I retire.

My family does not do much on July 4th, no matter what day of the week it falls on. This is the result of several gallant attempts to take the kids to watch fireworks shows put on at venues such as Ala Moana Beach Park, only to narrowly escape being blown to bits by illegal fireworks in the hands of frenzied children, and trapped in gridlock traffic for hours. No, thank you.

Besides having no special plans, I was absolutely sure the morning would be totally free, a perfect opportunity to do a mini-tri. For those of you lacking triathlon experience, a mini-tri involves doing all three activities -- swim, bike, run -- in a manner that simulates a race only with shorter distances or lower intensity. It is all about transitions. Not only clothing changes, but changes in muscle sensing and activation. My plan was to get up early, throw the bike and running gear in the back of the Outback, drive to Sans Souci Beach Park and swim 1,000 yards, drive back to Triangle Park, ride the Tinman route, then run for 15 min. What happened was, I woke up, slept a bit more, then decided that I was too tired to do any of that. So much for dedication.

Sunday's long ride was cut short by a failed CO2 dispenser. I flatted in Kailua doing Olomana Loops (see first pic), no big deal until I went to inflate the replacement tube. All the gas came spewing out of the dispenser, as though the valve was stuck open. I worked it over and over, it felt OK. On long rides I carry two tubes and two cartridges, so I had one more chance. Same result. I had to take the bus home.

I have been doing an intensive about of running these past three months, with the usual goal of getting faster. Well, the program I was following was only piling on mileage and doing nothing to improve pace, so I have given that up and am in the process of rearranging things. More to follow.



The reason my CTL line is so much higher than my annual training plan is due to the extra running. No that I am changing course it appears to be falling too low. Be patient, I have not finished planning the way to DEMRR.



Last week

ATP: 700 TSS
Planned: 657.9
Actual: 779.5

This Week

Week of 7/10 - Build 1 week 2
Focus: Tinman, DEMRR
ATP: 700
Planned: 635.8

Mon
AM Run, 5mi + 4 strides
PM ST

Tue (Independence Day)
AM Bike, Portlock Loop
PM Swim, OW

Wed
AM Run, 6 mi, 8 x 1' hills, jog down recovery
PM Spin Class

Thu
AM ST
PM Yoga

Fri
AM Run, 3mi + 4 strides
PM Swim, OW

Sat
Swim OW + run home 7 mi.

Sun
Bike, 50 mi Kailua Lp.

Next race: Tinman, Jul 23.

Sunday, July 2, 2017

Schedule week of July 3



This week went really well until Saturday morning. It always takes about a mile to find my legs, but this time I felt as though I had no control. I kept going too fast, and sure enough my HR would climb up to tempo range and beyond. Meanwhile, my legs felt stiff and a little sore all over. Not my typical warm up. I was ready to quit and call it a day when I remembered that Thursday morning at strength training we did legs. Dorian did some new things designed to work deep tissue. I did not feel as sore or tired as I have in the past after a leg session, not until I tried to run Saturday. Then I remembered that Wednesday's run had been hard intervals up Diamond Head. And Tuesday's bike workout had been hard intervals up Kilauea. No wonder my legs felt broken!

I decided to keep going, but stop if any real pain showed up. No bad pain, just lots and lots of stiffness and overall soreness. I walked when I had to. My legs finally settled down around 2 1/2 miles in. The really good part was that I had plenty of energy to run the finish hard. This is supposed to be a fast finish run, but since the finish on my course is uphill I get the intensity but not the speed. My HR was touching zone 5 at the end. Funny thing is, it felt good. Confident.

Somewhere during the week I changed Sunday's bike from another two lap Hawaii Kai ride, the one I did last Sunday, for a longer, less intense ride designed to build endurance for the Dick Evans.  I have been totally focused on hill climbing, so I decided it was time for a 50 mile ride to Kailua and back. That went really well. Plenty of energy. All that CTTS training showed. This week I do a bit more of the same sort of thing, getting to where just finishing 112 miles is not a challenge in itself.




The impact of not taking a week off after CTTS is obvious here. This week's planned workload is going to keep pushing that CTL line higher. This is not a bad thing as long as my body holds up. Maybe I should plan a little more rest before Tinman, even though it is just a B race.

Last week

ATP: Transition, no scheduled workouts
Planned: 751.6 TSS
Actual: 674.3

This Week

Week of 7/3
Focus: Tinman, DEMRR
ATP: 700
Planned: 965.3

Mon
AM Run, 5mi + 4 strides
PM ST

Tue (Independence Day)
AM Mini Tri.
Swim 1000 yds @ Ala Moana
Drive to Triangle Park
Bike 20 mi (Hawaii Kai loop)
Run 15 min

Wed
AM Run, 7 mi, 3 @ tempo
PM Spin Class

Thu
AM ST
PM Yoga

Fri
AM Run, 3mi + 4 strides
PM Swim, OW

Sat
Long run, 12 mi

Sun
Bike, 60 mi

Next race: Tinman, Jul 23.

Sunday, June 25, 2017

Cycle to the Sun and schedule for week of Jun 26



This was supposed to be a race report on my "race" up Haleakala. Well, sometimes life gets in the way. Often we can make a small adjustment and stay on track, but every once in awhile life deals a tougher hand, a situation that requires a complete change of course.

Pattie and I made it to Maui just fine. We had a small glitch getting into our vacation rental. No instructions. I assumed someone would meet us. Nobody around. I finally tried the front door. It was unlocked. Keys on the little table along with some instructions. A hold-over of those fruit stands we rode past on Frank Smith's Hana rides, no attendant, just the honor system. I guess that's Maui.

We awoke early to a call from Pattie's sister Lynne. Their 95 year old mom was in the hospital with an infection. Sepsis. It sounded serious, very possibly an end of life situation. I decided that the only course of action was to withdraw and get back to Oahu as soon as possible. I dropped off my number with the race director first thing Friday morning in case there was someone nearby on the waitlist. The race director, Donnie Arnoult, was nice enough to roll over my application fee, so I can do the race next year for free.

We didn't fly until the afternoon so we drove most of the CTTS course. It goes up, and up, and up. Just like Pineapple Hill and Tantalus, only forever. I recorded our drive on my Garmin 935, then stripped out everything except altitude and speed. The gap is where we missed a turn and had to double back - I cut that part out. The speed is car speed. I left in in to give an impression of the switchbacks. More like Tantalus than Pineapple Hill. We did not go all the way to the top, and yes, I forgot to stop my Garmin where we turned around. But you get the idea.





As I write this Sunday afternoon there is a glimmer of good news. Mom's white blood cell count has gone down, from very high to just high, so maybe the intravenous antibiotics are working. All we can do is wait.

You know that life gets in the way thing? Get this. With all the stress, Pattie has come down with a cold. She cannot enter the ward to visit her mom. Really!

Since I did not do the race I reverted to a typical weekend schedule. Did my long run Saturday and a solid bike this morning. Back on the P3 to get ready for Tinman.



That low point on the 7 day chart is Friday. My CTL ended up at 83.3, right about where I planned. The increase is from Saturday's run and today's bike. I wonder how much of a spike CTTS would have made.

TrainingPeaks automatically plots the A races on this summary PMC. You can see where I planned some recovery that matches the computed (suggested) amount, but after that, heading to DEMRR, the lines don't track. That is because I have not filled in all of my workouts. I need to get to that, soon.

Last week

ATP: 450 TSS (This does not include the race)
Planned: 808.6 (This does include my estimate for the race, a wild guess!)
Actual: 669.4

This Week

Week of 6/26
Focus: Tinman, DEMRR
ATP: Transition, no planned workouts, do whatever
(Actually this is not Transition because I did not race. More like a Build 1 week.)
Planned: 385

Mon
AM Run, 3mi + 4 strides
PM ST

Tue
AM OPTIONAL Swim, pool

Wed
AM Run, 5 mi, 6 x 1' hills (Diamond Head)

Thu
AM ST
PM Yoga

Fri
AM Run, 3mi + 4 strides

Sat
Long run, 9 mi fast finish

Sun
Bike, Hawaii Kai HBH loop, 2x

Next race: Tinman, Jul 23.

Sunday, June 18, 2017

Schedule week of June 19



For once I actually did less than planned. Which is a good thing considering this is taper time. Tuesday's bike got shortened because I thought I had the wrong workout loaded in my Garmin, but that gave me time to remove my pedals (Garmin Vector power meter pedals) and drop the Merlin off at Dorian's so he could install the compact crankset that finally arrived. I skipped Wednesday's run because it was raining hard and I did not feel like taking chances so close to my A race. Spin class was short because Dorian delivered the Merlin and I had to install the pedals, plus Pattie's knee was acting up; better to quit while you're ahead. Sunday's bike was shortened and I changed the route, from Tantalus to Diamond Head, due to threatening skies, and I needed time to work on the seat post.

Yeah, the seat post. That thing was a poor fit right from the start, umpteen years ago. The saddle height is perfect so there is no reason to mess with it before the race. Except for shipping the bike. I have a terrific Timbuk2 bike bag that I prefer to use because there is less chance of dings and a bent derailleur hanger. Actually, my Merlin does not have a separate hanger, it's built into the frame. Bend that and kiss the bike goodby. Anyway, the frame will not fit in the bag without removing the seat post. Which is standard practice. With the Cervelo P-3 I also had to remove the handlebar, but that was because of the awkward shape. For a road bike I should only have to rotate the bars sideways. I have tried everything, so as I write this I am awaiting a call from Dorian to bring the bike and we will wrestle it together. If we can't bust it loose I will have to pick up some large boxes from UPS and construct a bike box. Onr that I can break down at the airport so that it will fit inside our rental car.

About the new crankset. I ended up with an Ultegra 50/34. Everything else on the bike is Dura-Ace so of course I wanted that, but nobody had any. I guess they all got sucked up by the pro teams. Oh well, Ultegra is nothing to sneeze at and it is a lot less expensive. But talk about down to the wire. I put in my order in late March/early April. Finally arrived last week Monday. Less than two weeks before race day. Whew!



Back at the start of the year when I created my Annual Training Plan the TrainingPeaks plan maker came up with a target CTS of 80.7 for CTTS. I started off below plan, then went well above it -- too high, probably -- then a little drop down closer to plan. As of today my estimated CTS on race day is 89.1. In other words, I got there and even did a little better. That should be a confidence booster.

Last week

ATP: 530 TSS
Planned: 590.2
Actual: 442.4

This Week

Week of 6/19 - Race week
Focus: CTTS
ATP: 530 TSS
Planned: 623.1

Mon
AM Run, 4mi + 4 strides
PM ST

Tue
AM Bike, hill cruise intervals
PM Swim, OW

Wed
Trip prep, pack

Thu
Fly to Maui

Fri
AM Bike, easy ride, packet pickup

Sat
Race, CTTS

Sun
Fly home

Next race: Tinman, Jul 23.

Sunday, June 11, 2017

Schedule week of June 12



Managed to put in a good week of training. Wednesday's run workout was long and hard, and Saturday's run took a lot out of me. Enough that I shortened Sunday's planned ride.

For this week I need to back off a bit more, especially the running. Last week's TSS from the Annual Training Plan was 530; I did 773, but had I done everything as planned it would have been 959. Okay, so maybe I am getting it just right. Anyway, I am going to replace the Saturday long run (11mi, 220 TSS) with an old favorite, Kahala - Diamond Head Lookout (5mi, 110 TSS). That should give me better legs for whatever I decide to do Sunday.

My CTL is tracking nicely. Still above the ATP but following the plan profile. Higher is better as long as the body does not start breaking down. Let's take last week's "thing" as a hint.





Last week

ATP: 530 TSS
Actual: 773

This Week

Week of 6/12 - Peak week 2
Focus: CTTS
ATP: 530 TSS
Planned: 587.5

Mon
AM Run, 4mi + 4 strides
PM ST

Tue
AM Bike, hill cruise intervals
PM Swim, OW

Wed
AM Run, 5K Intervals
PM Bike, spin class

Thu
AM ST
PM Yoga (or not)

Fri
AM Run, 3mi + 4 strides

Sat
AM Long run, 5 mi

Sun
Tantalus 1x

Next race: 1 week until CTTS.

Sunday, June 4, 2017

Schedule week of June 5



I have been very lucky this training cycle, good weather and good health allowed me to stay right on schedule. Alas, last week it fell apart. I had a great bike workout Tuesday morning, but when I got to the office I felt as though a bus has rolled over me. Immense fatigue, as if I had been walking non-stop all day. No fever, no runny nose. I didn't feel sick, so I assumed I had been training too hard. I ended up taking the rest of the week off. Lots of bed rest. My stomach was tender so I had to watch what I ate and only small portions. Eventually I decided it must be some kind of virus.

By Saturday I was well enough to attempt a ten mile run. Did it, a bit slower than normal. That afternoon after sitting on floor in a air conditioned room for five hours I ended up chilled so deep I was shivering uncontrollably for more than an hour.

This week begins Peak period -- also known as taper. The way I wrote my plan I have Peak week 1 and 2, then Race week. TrainingPeaks always starts weeks on Monday, so CTTS comes at the end of race week. So now we have 2 weeks until start of race week. Confused?

One way to look at this is I started Peak a week early. I must avoid the temptation to squeeze in every possible workout to make up for the lost time. The only significant loss was today's long Tantalus ride. I changed Tuesday's hill work to include a better high intensity workout, one that should produce a good muscle response without as much fatigue. I left Sunday open. The idea is to do a lap of Tantalus and see how I feel. I should be able to do two, the only question is whether or not I feel like doing three.

Sunday after is Father's Day. I penciled in a Pineapple Hill ride, focused more or endurance than intensity, but I need to work it out with Pattie. Sometimes Tantalus is a bit too steep.

My weekly CTS scores show a dramatic drop in training. No surprise here. The good news is that as long as I stick to my plan I will hit my goal for CTTS.






Last week

ATP: 760 TSS

The planned and actuals for last week have little meaning due to my illness. Tuesday morning I got in my last good ride, and Saturday morning I did a ten mile run.

Actual: 363.2

This Week

Week of 6/5 - Peak week 1
Focus: CTTS
ATP: 530 TSS
Planned: 536.4

Mon
AM Run, 4mi + 4 strides
PM ST

Tue
AM Bike, hill cruise intervals
PM Swim, OW

Wed
AM Run, Tempo Intervals
PM Bike, spin class

Thu
AM Strength with Dorian
PM Yoga

Fri
AM Run, 3mi + 4 strides

Sat
AM Long run, 10 mi

Sun
Tantalus 3x

Next race: 2 weeks until CTTS.

Sunday, May 28, 2017

Schedule week of May 29


This has to be brief because our Internet at home is down and I am running through my phone. Do not want to burn up too much capacity. I will expand on the history stuff later in the week. In the meantime I just want to post my schedule and take a snapshot of my Trainingpeaks stats.




Last week

ATP: 760 TSS
Planned: 798.1
Actual: 651.4

This Week

Week of 5/29 - Build 2 week2
Focus: CTTS
ATP: 760 TSS
Planned: 1,161.5

Mon
AM Run, 3mi + strides
PM Ride, Hawaii Kai loop

Tue
AM Bike, hill cruise intervals
PM Swim, OW

Wed
AM Run, Tempo Intervals
PM Bike, spin class

Thu
AM Strength with Dorian
PM Yoga

Fri
AM Run, 3mi + 4 strides
PM Bike, Hawaii Kai loop

Sat
AM Swim, OW + Long run, 12 mi. (Run home from Ala Moana)

Sun
Tantalus 3x

Next race: 1 week until North Shore swim series #1
3 weeks until CTTS.

Monday, May 22, 2017

Schedule week of May 22


This has been one heck of a week. It began slowly, a little recovery from Sunday's race, then exploded into some major activity. I think I set a new PB for weekly TSS. The previous week scored 736.2, but the pre-race taper pulled down the weekly average. This week came out to be 1,087.1! I don't think I ever got above a thousand.

A high TSS should mean my fatigue is high, and it is. As I write this on Monday morning I feel very tired. Funny thing is, yesterday after a really hard bike ride I still had plenty of energy, enough to go out a purchase a new fan for our bedroom, and install it!

The best part about Sunday's bike ride was that I could do three laps of Tantalus better than my last attempt at two. The key of course was to hold back a bit. I kept reminding myself I was more interested in duration than intensity. As pleased as I am with the results, keep in mind that my total climb was 4,300 ft., not quite half of CTTS at 10,000 ft. Plus I has two nice recoveries in there, the decent plus a few minutes at the bottom. On the first decent I flatted right at the bottom, which imposed an even longer recovery. Strange, because I rarely get a flat. But luck was not with me, because I flatted again, front instead of back, near Honolulu Coffee Company where I go for a post-ride snack. Months without a flat, then two on the same day. Must be something in the air, because my Outback got a slow leak that resulted in four new tires. OK, no more flats!

All this activity gave another big push to my fitness ramp. Last week I predicted a drop, but no sign of one yet. I just hope I don't burn out.





Last week

ATP: 450 TSS
Planned:867.7
Actual:1,087.1

This Week

Week of 5/22 - Build 2 week1
Focus: CTTS
ATP: 760 TSS
Planned:920.2

Mon
AM Run, 3mi + strides
PM Funeral, Dale Hoffman

Tue
AM Bike, hill cruise intervals
PM Swim, OW

Wed
AM Run, 5k Ints 6x1min
PM Bike, spin class

Thu
AM Strength with Dorian
PM Yoga

Fri
AM Run, 3mi + 4 strides
PM Bike, Hawaii Kai loop

Sat
AM Swim, OW + Long run, 10 mi. (Run home from Ala Moana)

Sun
Tantalus 2x

Next race: 2 weeks until North Shore swim series #1
4 weeks until CTTS.

Sunday, May 14, 2017

Honolulu Tri race report and weekly schedule






In the goals I set out in my race plan I said I wanted a decent swim and bike, but the focus would be the run. I made that goal, and came pretty close to the pacing and nutrition.

I still pull to my left in the swim. This year I watched for that and corrected sooner than last year, so my course was my straighter. Still a few zigs and zags, but much improved. Also much improved is my sense of comfort in the water. It was a really nice swim. I was relaxed the entire time, felt great coming out of the water, ready to ride. Walked T1 to save feet, surface is rough asphalt.

The bike began with a little frustration. Technology fail. My Garmin Edge 520 refused to display power and heart rate. I stopped twice to try to get it going, and when that failed I did a full reboot while rolling down Nimitz Highway. Good thing the course was closed! When it came back, power was good, still no heart rate, This was not a big concern because my plan was all power based. Heart rate finally showed up on the run, after I fiddled with my strap. Again not a big deal, as my run was pace based.

The only disappointment was the organizers had us skip Lagoon Drive. This makes a mess of my bike time, so throw that out. I have no idea why that happened. There is nothing in the race information about a time limit. This means that I could bump someone. Not cool.

The real win, as I said, was how good my run was. Not that I am fast. The goal was to run the entire thing and not feel as though death was right behind me at the finish. No bonk. No cramps. No vomit. After a couple miles I held my planed 15:30 pace and pushed it above 14:30 at the end. I carried nothing, drank a little water at the aid stations. This was my first time not walking the aid stations, drinking on the run. Came in strong at the finish, but not as if I could have gone any faster.

Here are my plan vs. actual using my Garmin times.


PlanActual (my times)
Swim0:450:51:32
T10:050:06
Bike1:261:10:57
T20:040:03
Run1:361:36:48
Total3:563:48:45

Ramp rates and CTS got a big bump. I anticipate a return to normal levels soon.





One goal I missed was my form value on race morning. I was aiming for 4.0 but ended up at -8.5.  This is not a huge difference, especially considering that this was a "B" race. On Monday morning it was -28.3, which is as low as it should ever be and signifies time for some rest. I was pleased to see my intensity factor for the day was 0.80. A 0.85 would have been even better, but given how slow I am this was a reasonable value. Duration is a factor because 1.00 means an all out effort held for one hour. Elites do Ironman races at 0.80 - 0.85, but I am an old guy.

Last week

ATP: 530 TSS
Planned: 647.1
Actual: 736.2

This Week

Week of 5/15 - Build 2 week 4
Focus: Recovery, CTTS
ATP: 450 TSS
Planned: 826.4

Mon
AM Run, 4mi + strides
PM Strength with Dorian

Tue
AM Swim, pool
PM Massage

Wed
AM Run, 6mi tempo intervals
PM Bike, spin class

Thu
AM Strength with Dorian
PM Yoga

Fri (box jellies next three days)
AM Run, 3mi + 4 strides
PM off, optional swim

Sat
AM Long run, 12 mi.

Sun
Tantalus 2x

Next race: 3 weeks until North Shore swim series #1
5 weeks until CTTS.

Saturday, May 13, 2017

Honolulu Triathlon race plan 2017



My goal for this race is to have a decent swim and bike, and a great run. In years past I have faded on the run, a combination of going too hard early and insufficient nutrition. For the swim and bike I am less interested in speed than smoothness and consistency, to set up the run.

My approach to nutrition is very different this year. In the past I would drink one bottle of Perpetuem on the bike, supplemented with one pack of chews washed down with plain water in a second bottle. I carried Perpetuem in my run belt, supplemented with water from the aid stations. This year I will push more fuel intake on the bike and only take a little water on the run. On the bike I will have two bottles of Perpetuem, plus a short bottle of plain water behind the saddle. I will have two Bonk Breaker bars in my bento box. I will eat the first bar as soon as I am settled, and the second just before or after the turn-around at the airport, depending on how I feel. The idea is to eat while I am not maxed out and to allow enough time for the bars to digest before the run.

Power on the bike will be zone 2 for the first five miles, then ease up into low zone 3 until Lagoon Drive. On Lagoon Drive start to push, high zone 3, occasional low 4. Do not fight headwinds. At Piikoi back off to zone 2 and spin well to get legs ready to run.

The key to run will be to limit myself to a 16:30 pace for the first couple miles, and only then let it go up to 15:30. I will not walk the aid stations unless I am feeling extremely dehydrated. Use the water more to cool off than drink.

My time estimates

Swim - 0:45
T1 - 0:05
Bike - 1:26
T2 - 0:04
Run - 1:36
Total - 3:56


Sunday, May 7, 2017

Schedule week of May 8


 


This was a week of challenges met. Quite a contrast to recent weeks in which results did not meet plans. The result was nice bump in fitness and of course fatigue.

Last weekThis week
Fitness69.678.3
Fatigue57.5108.5
Form13.4-22.7

The three pics above are supposed to represent swim, bike, and run. The first I took on my Wednesday morning run. The second, me sitting in that back on my Outback, was after my Tuesday afternoon swim. The third one was near the end of today's ride. It was a good, hard week.

This week culminates in a race, so some taper is in order. I have this as a "B" race so I will only do a partial taper. Even for a "B" race you want Form to be positive and I will be aiming for 4.0 on Sunday morning.

Yesterday's long run and today's bike had something in common. A mental strength challenge. The last mile of the run is uphill. Not terribly steep, but enough to make the finish harder than it needs to be. For the entire mile my mind kept insisting I had run enough, that I really ought to walk it in. Like Odysseus lashed to his ship's mast to survive the Siren's call I forced myself to ignore that voice in my head and keep running to the finish. Today I heard those Sirens again, on the second lap of Tantalus. I was tired. At times I was going so slow it was hard to keep the bike upright. But I kept going, and I am fine. Tired, yes, but fine.

About going slow on Tantalus. Today I rode Makani Kekoa, my Cervelo P3, because next Sunday is a triathlon. This bike weighs considerably more than my Merlin road bike and has a 52/36 chainring set. I use the same HED wheels on both, which has a 28 tooth cog. On the first lap I knew I was already slow on the steep section. Cadence was down around 34 RPM. On the second lap I was down to 30. Much too slow. My Merlin has a 53/39 and even so Tantalus feels much easier on it. Could be weight, could be frame geometry. Could be crank length. The P3 has 170mm cranks, the Merlin, 172.5. That is not a huge difference, but the longer crank does give more torque for a given input force. In any case, I have ordered a compact crankset for my Merlin, a 50/34. The effect of going from a 39 to a 34 -- same crank length -- should allow me to bring that cadence up significantly. If that is still not enough I will go to a larger cassette, but that will mean replacing the rear derailleur with one with a longer arm. One thing at a time.

It has been a while since I rode Tantalus so I was not sure what effort to use. My plan called for sweet spot on the climb, and back when I set up the plan that was 148-160 watts. But lately, WKO4 has dropped my modeled FTPm down to 154. I have been advised not to chase that modeled value too much, that it is better to stay with measured FTPs unless the gap becomes significant. I had my FTPs at 169, but that was set last August. The thing is, Trainingpeaks will tell you when it goes up, but not when it goes down.

After today's ride WKO4 bumped my FTPm up to 155. I think the time has come to take that as the actual value. To see the difference I took a screenshot of the Power by Zones chart for today's ride before and after resetting my power zones. With FTP at 169 I spent most of my ride in zone 2. That is not how I felt.


After resetting my power zones in Trainingpeaks to WKO4's modeled values I am shown to have spent more time in zones 3 and higher. That is a better match to how I felt.



Here are the ramp rates for this week. Like I said, got a much needed bump.


That bump in CTL has brought me back on course to my goal for Cycle to the Sun. I see a lot of hill work in the coming weeks.




One more thing. While studying the power thing I spotted a difference in weekly TSS between TP and WKO4. I have not looked into it yet.

Last week

ATP: 700 TSS
Planned: 795.6
Actual: 871.3

WKO4 932 TSS
- swim 36
- bike 267
- run 629

This Week

Week of 5/8 - Build 2 week 2
Focus: Taper/prep for Honolulu Tri
ATP: 530 TSS
Planned: 615.2

Mon
AM Run, 4mi + strides
PM Strength with Dorian

Tue (might swap order)
AM Swim, OW 1800yds
PM Bike, hill cruise intervals

Wed
AM Run, 3mi, base
PM Bike, spin class

Thu
AM Strength with Dorian
PM Yoga

Fri (work day off)
AM swim/bike/run brink
PM Packet pick-up, 3:00 - 6:00

Sat
AM Rest

Sun
Race, Honolulu Triathlon

Next race: 4 weeks until North Shore swim series #1
6 weeks until CTTS.

Sunday, April 30, 2017

Schedule week of May 1



Last week was a strange week. Started well, but didn't end so well. Hopefully this week will be smoother.

My Monday run and strength training went well. My Tuesday morning swim was marred by a stronger than usual tendency to turn left, enough to cause me to reach out for help from some swim coaches I known on the mainland. Both offered a video analysis; so far I have not connected with someone to shoot video and static shots just don't show enough. I made that a goal for this week.

Tuesday was a post-race massage for me a Pattie. Late, but soonest possible. I wanted Samantha to get deep into my left thigh. I knew this would set me back a bit, but I would be better for it. She did, and the pain lasted until Friday.

Due to the Haleiwa Metric Century Ride I moved my Saturday long run to Friday, which meant taking the day off from work. Not a bad thing, because I usually fail to take as much time off as I am supposed to and end up with a year-end crunch that wastes some of those hours.

New shoes! Gravity 6.

Jason had me down to do a ten mile long run at a 14:30 - 15:30 pace. I usually do it at a 17:30 pace, but my goal is to run faster, so staying at 17:30 would not help achieve that goal. Going from 17:30 to 15:30 is a big step and I knew it would be hard, but I was determined to try my best. My run went splendidly until mile 6, when I sort of hit the wall. The last four miles were more of a walk. I didn't even bother to log them, but I did complete the distance. I asked Jason how to approach this week's run.

Saturday morning was supposed to be an easy swim with Pattie and Linda, more recreation than workout. The sky was dark and threatening, the wind was howling, and there was a brown water alert due to heavy overnight rain. Linda canceled. Pattie and I went to Ala Moana, surveyed the situation, and decided that with the century ride coming the next day we did not need the aggravation, so we bailed, too, and went to breakfast.

The weather report called for heavy rain Sunday, and for once they called it right. The only time the rain stopped was when we arrived. Thinking that the worst was past and the temperature would soon rise from a frigid pre-dawn 60F I decided not to wear my nice, warm GORE-TEX jacket and instead use my lighter weight Pearl Izumi jacket. I used to wear the GORE-TEX jacket when I commuted, but always had to take it off by the time I got to Makiki because it was too warm.

Wrong. It started raining just before the start, and never stopped. I was soaked, and chilled to the bone. Halfway back from the first turn-around at Camp Erdman I decided to continue would be folly. Besides, Pattie had texted me that she and her friend Sharleen were not even going to start and were hunkered down in the back of our Outback. One more reason to call the day short. As it turned out a lot of other riders made the same call, and some of my best friends didn't even start. I wonder if anyone rode the full course? I, and a lot of others, did less that 20 miles. By the way, very cool that my Forerunner 520 displays incoming texts. I got Pattie;s message without taking out my phone!

My original plan for this week moved my Monday run to Tuesday to allow for some recovery, but since I did not ride much today I moved it back to Monday. I would like to add in another bike workout, but the weather report still calls for heavy rain so that might not be possible. I will have to play it by ear.

Last week's Ramp Report. Friday's run made a nice bump in my CTL, but it should have been a lot higher. The earlier bump was from my morning run combined with my afternoon warm-up run before strength training. I was running well that day!


Summary plan vs. actual, following the plan profile but a bit low in intensity.




Last week

ATP: 450 TSS
Planned: 721.1
Actual: 406.5

This Week

Week of 5/1 - Build 2 week 1
Focus: Increase bike intensity, swim distance, swim straight
ATP: 700 TSS
Planned: 855.3

Mon
AM Run, 3mi + strides
PM Strength with Dorian

Tue (might swap order)
AM Swim, OW 1800yds
PM Bike 

Wed
AM Run, 6mi, ramp to tempo
PM Bike, spin class

Thu
AM Strength with Dorian
PM Yoga

Fri
AM Run, 3mi + strides
PM Swim, OW 1800yds

Sat
AM Long run, 11mi. (details TBD)

Sun
Bike, Tantalus 2x (20mi)

Next race: 1 week to Honolulu Triathlon
7 weeks until CTTS.

Sunday, April 23, 2017

Schedule week of Apr 24



Three significant events last week. Admin and IT support for a two day conference that consumed all of Thursday and Friday, my Garmin Forerunner 935 came in at IT&B, and I committed to a more personalized run coaching arrangement. Too soon to see any results, but I am looking forward to exciting times.

The impact of that conference is obvious, as I barely got in half as much training as originally planned. No big deal, that happens to all of us. The most important thing is not to try and make it all up this week.

I did make it to yoga with Pattie Thursday night, where of course we did leg stuff. A whole series of lunges and stretches that focused on some of the key leg movements in Sun Salutations. I say "of course" because this was on top of the leg workout we did with Dorian on Monday in the gym. I actually packed a run kit on Thursday in case there was time at lunch for a few laps around Palm Circle, but a disgruntled computer nixed that. I had planned to do a short but intense bike workout Friday after work, but when Carl from IT&B called to say my 935 was in I decided to pick it up instead, followed by family dinner out at Kakaoko Kitchen.

The decision to do more with Jason Fitzgerald at Strength Running was the result of a long letter I wrote but never sent to one of my swim coaches, Suzanne Atkinson. I never met her in person but we did a lot of one-on-one via the Total Immersion Academy, and she is a co-author of a great swim workout book for TI swimmers called Fresh Freestyle. One of the other authors was the lead coach at the Total Immersion swim camp I attended last year in Kona. I was frustrated with my situation and decided to unload on poor Suzanne, but in the process it became clear to me that things were not bad at all. This is what happens when you compare yourself to people around you, and especially when you are imagining the other folks having a wonderful time. Writing it down was the perfect process for allowing me to see my mistakes. Then, having gained some clarity and insight, along came an offer from Jason.  Running is the one area in triathlon where I have had no personalized coaching. So I decided it was time, exactly what I was looking for without knowing it.

Speaking of yoga, I did a workshop recently with Kofi Busia at Elaine's studio. One of the points he made was that the purpose of doing yoga poses was to create space, in the body and the mind. Rather than struggle to get there, create the space and move into it. So maybe one of the outcomes for me was to create the space to improve my running.

One immediate outcome of signing up with Jason is the return of the long run. I thought I would cut back after Hapalua, but if I want to get good enough to return to Kona I will have to keep the ten mile run in my schedule. This week it conflicts with the Haleiwa Metric Century Ride, so I took Friday off and will run it that morning. Just for the heck of it I decided to take Monday off, too. I never take enough time off!

The downward trend in my TP fitness summary continues. Week before last it was the concert, this week it was the conference. Next week should see improvement.


That improvement is none too soon, as my current trajectory has me sagging well below my plan to get to CTTS.


Last week

ATP: 700 TSS
Planned: 711.2
Actual: 428.8

This Week

Week of 4/24 - Build 1 week 4
Focus: R&R, metric Century ride
ATP: 450 TSS
Planned: 721.1

Mon
AM Run, 3mi + strides
PM Strength with Dorian

Tue
AM Swim, OW 1200yds
PM massage

Wed
AM Run, 5mi, fast finish (get up early) (skip if massage warrants)
PM Bike, spin class

Thu
AM Strength with Dorian
PM Yoga

Fri (off at work)
AM Run, 10mi

Sat
AM Swim, OW

Sun
Bike, Haleiwa Metric Century Ride

Next race: 2 weeks to Honolulu Triathlon
8 weeks until CTTS.