Here's is a copy of todays workout. Keep in mind my focus is Florida Ironman in November. This set's the distance, the intensity and the order of the workout. My secondary focus is racing Xterra offroad Tri's which is a 800 meter swim.
Warm-up: 800 meter swim at a 1:36 per 100. This is a steady tempo and covers my Xterra training500 - kick w/fins & broad500 - paddles & buoy Main set:4x 50's at :45sec w/ 15sec rest2x 100 at 1:30 w/ 30sec rest1x 200 at 3:00 w/ 30sec rest2x 100 at 1:30 w/ 30sec rest4x 50's at :45sec w/ 15sec rest Cool down:2x 50 - breast stroke 25 & back stroke 2550 - kick board no fins50 - bouy no paddles50 - finger tip drag swim100 - catch up swim
Travel Smart: Know Your Needs Lots of runners think they have to stick to high-carb, low-fat, low-fiber foods in the days before a big run. But exactly what you eat is less important than knowing what you can eat. "You've got to train the gut," says Jackie Dikos, R. D., a nutritionist and competitive runner. The key is to test out different prerun meals, take note of how your system handles them, and remember what works (and doesn't) for you. If you know your prerace fave is chicken-vegetable stir-fry with white rice, you can search out Chinese restaurants. If you must have coffee before morning runs, you can make sure your hotel offers in-room coffeemakers (or an on-site Dunkin' Donuts). Travel Smart: Pack For Transit You have less control over what and when you eat on travel days. So if you want to make smart nutrition choices while in transit, "you can't leave home empty-handed," says Suzanne Girard Eberle, R. D., a board-certified sports dietitian and author of Endurance Sports Nutrition. Foods that are high in energy bars, granola, trail mix, crackers, and peanut butter will keep in your car trunk or checked luggage. Hit a local supermarket once you arrive at your destination or to restock midway through your trip.
Travel Smart: Remember the Drinks According to a 2008 review article by the Research Institute for Sport and Exercise Sciences, the dry air onboard planes causes a gradual fluid loss, so if you rely on the airline's tiny (and infrequent) rations of water, you're likely to land parched. To avoid dehydration, have at least one energy drink on your travel day. "Sports drinks contain sodium, which aids fluid retention," says Dikos. To navigate pesky airport liquid restrictions, pack an empty water bottle and a stash of single-serving sports drink powders and hit a water fountain, or ask the flight attendant to fill it once you're on board. Travel Smart: Have a Plan B If the airline loses your luggage filled with your pantry stash; if your favorite restaurant has an hour-long wait; if your spaghetti arrives smothered in spicy sauce—don't let the snafu rattle you. "There's the worry that every bite is the only determining factor in your performance," says Eberle. "Try not to get locked into the mentality of, 'I must eat perfectly.'" To avoid a food panic, try to remain flexible—and choose easy-to-find foods. Eberle used to eat cheese pizza before her races. Andy Martin is a two-time Olympic Trials qualifier who travels once a month to race and almost always eats his prerace dinner at an Italian restaurant. Last year's Big Sur Marathon tested his resolve. "I didn't do any research ahead of time, so I drove around for a while looking for a pasta place," he says. "I finally settled for pancakes and sausage at a diner." How did Martin's plan B work for him on race day? He won. Trip Planner Get the best out of every on-the-go meal. Breakfast Nutritionist and runner Jackie Dikos stays at a hotel with a continental breakfast, which usually includes healthy options like hot cereal, whole-grain bagels, and fruit. But before you book, find out exactly what's on the spread—otherwise, you might end up debating the relative healthfulness of strudel versus Danish. Lunch According to a study published in 2004 in Obesity Research, people eat 43 percent more calories when they're served a large restaurant portion versus a standard portion. To avoid feeling overstuffed, Dikos gets lunch at a supermarket salad bar. Her picks: precut fruit, vegetables, chicken, and hearty soups. Grab a whole-grain roll for a carb boost. Dinner Consistency is key. Andy Martin has relied on the same prerace dinner for years: spaghetti with tomato-meat sauce. Before travelling, he usually researches eateries, and even tries to find The Old Spaghetti Factory, since he knows he functions well on the chain's food. "I do my best to not end up walking around for an hour the night before, looking for a restaurant," says Martin. Snacks? Check! Healthy, handy single-serving foods for the road. Sports Drink One Gatorade Thirst Quencher powder pack mixes up to 17 ounces. Energy Bars Clif Bars and Kashi TLC Bars supply both carbs and protein. Instant Oatmeal Heat water in the hotel coffeemaker. Granola Top your yogurt with Bear Naked Snack-Packs. Honey Snag single-serving packets at any fast-food joint. Crackers Kashi TLC crackers are 130 calories a bag. Fruit Apples, oranges, and bananas hold up well. String Cheese A good source of low-fat protein. Hard-Boiled Eggs Be sure to peel before you leave. Hummus Try squeeze-tubes of Wild Garden hummus. Carrots Mini snack bags pair perfectly with hummus. Chocolate Portion control with individual squares.
I came to Ann Arbor hoping for a great race. Everything came together for me.. Finally no flat tires. The Trek Superfly 100 was the right bike for this fast course. I had a great run and to my surprise 1st place was mine.
This was my 2nd Xterra of the season and the 1st place points put me on the path to the USA Championships.
GU Energy send me a case of the mix flavor gels and GU Brew Electrolyte tablets. The mix flavors had some good ones and a few funky ones. I always throw a few extra ones in my jersey as you never know and the funky ones are always great give aways.
This will be my first change to use the Electrolyte tablets. I will let you know what I think in a few days.
I was 3rd out of water, crushed the swim in 11 minutes. My plan was to pedal smart, hold my position and save it for the run. 5 miles into the bike, I was 4th or 5th and boom....I flated the front tire. I rode it to the rim, changed it as fast as possible. Even a couple of minutes lost on a fast course like Reveille Peak Ranch is the difference between finish at the front or middle of the pack.
I still picked up some point for the Xterra series. Looking forward to the next race.
Thanks for being there: @Trekbikes @Suunto @GUEnergy @Kswiss @Xterraoffroad @rprtexas @TriFitRacing
I'm headed out today for a pre-ride before tomorrows race. If you get the chance to ride at the Reveille Peak Ranch do yourself a favor and get out there. It's a great facility and some of the best single track around. A lot of trails have just one element to offer, twist, rollers, flat, climbs, etc... Not the Reveille it has a trail to offer whatever gets you excited.
This is my first Xterra for the season. I will use it to dial-in my equipment and get a feel for my fitness level. I will be racing on my new Trek Fisher SuperFly 100 29'er. Looks like the trail will be fast, flowing, rocking, with a few climbs. I'll set the bike up today as I go, but my guess will be a tight suspension for fast, flowy and climbs.
I want to thank Jamie at the Rpr for welcoming me and getting me point down the right trail.
Pull Set: 200 pull on base 4 x 100 pull on base 200 pull on base
Main Set: 4 x 100 moderate pace on base +5 seconds 100 fast 2:00 rest 4 x 100 moderate pace on base +5 seconds 2 x 50 fast (15 sec between each 50) 2:00 rest 4 x 100 moderate pace on base +5 seconds 4 x 25 fast (10 sec between each 25)
What do a ring master and a human Jesus lizard have to do with running? No, not the Bay to Breakers though good guess… Brooks Run Happy University is the common thread.
Last year saw the birth of the Brooks Run Happy University, a program open to those who purchase a pair of Brooks shoes. The program offers anyone from beginners to elite runners a community to join of like minded runners . The goal is to provide resources and tools to support runners in their running journey and educate them on anything and everything running - from nutrition to training advice.
In 2010 Brooks also rolled out their Run Happy Cavalcade of Curiosities - a custom double-decker bus featuring all things carnival. “The Brooks Cavalcade of Curiosities brings to life our passion for running and our ‘Run Happy’ ethos in a new and captivating way. Ultimately, runners receive expert advice on their running technique and are recommended the perfect shoe for their stride, but all is skinned in a celebratory and fun way,” said Brooks Vice President of Marketing Dave Larson. The carnival on wheels made its debut at the Rock ‘n’ Roll Marathon in San Diego and the tour has since brought entertainment and education to towns all across the nation following the Rock ‘n’ Roll Marathon series.
“Let’s face it, no one loves using a porta potty on race day,” said Dyana Berger, Marketing Programs Manager for Brooks Running. So at each Rock ‘n’ Roll event Brooks offers a very unique experience for those who purchase more than $150 of Brooks gear at the expo – entry into the RunHappy VIP restroom trailers, which means hot running water, flush toilets, and a few extra goodies, including GU Chomps.
So why use a porta potty when you can have the VIP bathroom treatment thanks to Brooks?
So next time someone asks you, “run happy?” your affirmative answer might mean more than you had once thought.
Half Ironman Championship started like any 70.3 miles of swim, bike, run! It was 4:30am on Nov 13th, I was having my standard pre-race breakfast, EAS Myoplex Lite ready to drink shake, banana and 2 cups of coffee. I got to transition by 5:15am. A quick check on the Trek TTX I was all set. This was a clean transition race. Bike bags and Run bags had been dropped off the day before. There was no setup to be done other then a little air in the tires.
I grabbed the Xterra Vector Pro wetsuit to make my way over to the swim start for a few warm up laps. I was feeling good, feeling fast. At least I was thinking fast thoughts. As always, 30 minutes before go time, I have my EAS Lite nutrition bar. I lined up on the inside right, thinking I would avoid some of the crowd. Little did I know I was down stream from the current. I spent the going out swim leg fighting to stay on the swim course. A quick run through T1 I was jumping on the TTX.
I took it easy the first half and pedaled like a mad man on the way back. Being on the Trek TTX and a little tail wind did not hurt either. My bike splits had me at 22.48 first half and 24.95 coming home.
Soon I was on the run. I was putting down the miles in my new K-Swiss Ultra-Ntrl Runii. I had been looking for some racing flat style shoes. Jon Siebrecht from K-Swiss helped me find the right pair a few days before at the Ironman expo. I started out a little fast and found my pace after a few miles. My good friends Jon & Linda Ann were cheering me on from top of the bridge with each pass. Even when I was hurting I had to at least make it look easy, while running past them. I dug deep and found the kick for the finish line.