Martin's training diary - Monday, May 05, 2008

Monday, May 05, 2008

Monday 5 May 2008 - weights | core | walk | commute | run

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	gym - 5:00 am walk - 12:00 pm run - 6:30 pm
Distance:
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	it got up to 60 today, calm, sunny
Workout Type:	weights \| core \| walk \| commute \| run

Breakfast:
Lunch:
Dinner:
Workout Food:	water

Course:

push-ups	2x20
seated row	2x20 - 90 lb
shoulder press	2x20 - 25 lb
lat pull-down	2x20 - 90 lb
plank	2x180 sec, 60 sec to each side
other core	2x40 clam knee lifts to each side, 40 side leg lifts to each side, 2x50 steam engines, 30 twisters - 10 lb, 15, 20, 20 sit-ups on incline board
back extensions	20 straight, 20 twisting - 25 lb

you can see where we ran below

Results:

Comments:

What a great day! I was able to ride to work (which is always a plus), I went along on the iWalk and then when I got home Shelley and I hit the bricks for a short jog,

My legs did feel like garbage on the run tho... I have this problem where my skin tingles and itches - especially if the has some descents - when I'm not used to running and it takes me 5-10 outings to get rid of that feeling. This time of year I'm not exactly running a lot so today was kinda uncomfortable until the last mile. Oh well; it was fantastic out and Shelley showed me a really scenic route. Nice.

Equipment:

Raleigh town bike, 38x16

commute | core | run | walk | weights

Monday, May 05, 2008 11:28:57 AM (Pacific Standard Time, UTC-08:00)

Disclaimer | Comments [0] |

Sunday, May 04, 2008

Sunday 4 May 2008 - ride

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	8:00 am
Distance:	77 miles
Time (total):	4:30
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	low 50s - upper 50s, pretty calm, dry
Workout Type:	ride

Breakfast:	cereal
Lunch:
Dinner:
Workout Food:	about 6 Fig Newtons, 2 large bottles each with 2 scoops of Endurox R4 and 2 scoops of Perpetuem

Course:	Leschi, Seward, Renton, Cedar River Trail, Jones Rd, Ravensdale, short loop of Ravensdale RR, Issaquah-Hobart Rd, May Valley, Coal Creek Pkwy, across Mercer Island, Leschi, Madrona, Union, home
Results:
Comments:	What a great day! Towards the end it seemed warmer than the 59 degrees that it was and I was able to take off my knee warmers (20 miles to go) and arm warmers (5 miles to go) which felt really good. Today Alistair L, Jim K, Dave H and I previewed the new finish for the upcoming RR this weekend and it was a great group. I'm realizing I really like groups of 3-5 riders, the pace is more consistent, mechanicals are dealt with more efficiently and you stick together more easily. Coming off loads of rest I felt great today and pulled a lot. Dave and Alistair were also strong but they had ridden some hill extravaganza yesterday and were somewhat tired.
Equipment:	Ti Cycles Hyak, 42/53, 12-25, Neuvation wheels ASIDE - ever since I put on these new Dura Ace cranks I have been riding a 42! I guess I knew that when I purchased them (all lengths except the 180s came with a 39) but I just totally spaced it out...

road ride

Sunday, May 04, 2008 10:54:50 AM (Pacific Standard Time, UTC-08:00)

Disclaimer | Comments [0] |

Friday, May 02, 2008

Friday 2 May 2008 - weights | core | walk | commute

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:15 am
Distance:	commute - 8 miles
Time (total):	walk - 45 min
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	upper 50s to 60, calm, dry
Workout Type:	weights \| core \| walk \| commute

Breakfast:	smoothie
Lunch:	stir fry veggies, rice
Dinner:	tortilla chips, beer, french fries, artichoke
Workout Food:	water

Course:

push-ups	2x20
seated row	2x20 - 90 lb
shoulder press	2x20 - 25 lb
lat pull-down	2x20 - 90 lb
plank	2x180 sec, 60 sec to each side
other core	2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 twisters - 10 lb, 80 leg extensions
back extensions	20 straight, 20 twisting - 25 lb

Results:

Comments:

Today at work I joined the walkers. It's this group that goes out every Monday, Wednesday and Friday during lunch and kinda power walks the campus and surrounding region. It was really fun.

On the way home I hit Interlaken with the music turned WAY up. Nice.

Equipment:

Raleigh town bike

commute | core | walk | weights

Friday, May 02, 2008 6:05:55 PM (Pacific Standard Time, UTC-08:00)

Disclaimer | Comments [0] |

Wednesday, April 30, 2008

Wednesday 30 April 2008 - weights | commute

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:00 am
Distance:
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	mid 50s, dry, calm
Workout Type:	weights \| commute

Breakfast:	cereal
Lunch:
Dinner:
Workout Food:

Course:

push-ups	2x20
seated row	2x20 - 90 lb
shoulder press	2x20 - 25 lb
lat pull-down	2x20 - 90 lb
incline leg press	20x180 lb, 20x270 lb, 2x20 - 360 lb
squat (Smith)	15x110 lb, 15x130 lb, 15x130 lb
bench step-ups	15x40 lb dumbbells, 15x45 lb, 20x50 lb
leg extensions	3x15 - 195 lb with drop sets each time
leg curls	3x12 - 165 lb with drop sets each time

Results:

Comments:

Weights felt fine, especially the dumbbell bench step-ups but I'm WAY weak when it comes to basic stuff like the leg press and squats... At least I can do a few reps.

The commute was cold and I was barely able to make it Belmont on the way home. Sheesh...

Equipment:

Raleigh town bike

commute | weights

Wednesday, April 30, 2008 1:07:49 AM (Pacific Standard Time, UTC-08:00)

Disclaimer | Comments [0] |

Tuesday, April 29, 2008

Tuesday 29 April 2008 - Pacific Raceways CR

posted by: Martin

Hrs. Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	7:00 pm
Distance:
Time (total):	50 min
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	mid 50s, windy, dry
Workout Type:	race

Breakfast:
Lunch:
Dinner:
Workout Food:	2 scoops HEED in a small bottle

Course:	clockwise up the escape road
Results:	1st prime - 1st 2nd prime - 3rd finish - 3rd official results
Comments:	No spinning this morning... I forgot to set my alarm. We had more ByrneInvent riders at this race than I have ever seen before. It was like eight or something. It was fantastic - or so I thought. There were a bunch of accelerations from the start and I tried once as well but nothing stayed away for more than a few hundred meters. As we rolled up tot eh first prime I was near the front thinking I would just latch onto a wheel as we crossed the line and go from there but everyone kind of slowed so I stood up and started to accelerate at the base of the second part of the hill. It wasn't so much a sprint as it was a constant acceleration; I kept shifting up and speeding up and one guy tried to come around but he died and I won it easily. I bet not everyone was trying to beat me. :) I kept rolling past the finish and some of us got a gap but it did not last. The pack was chasing and not everyone who got away was willing to work. I tried the same thing for the second prime but this time both Dave H and Kerry F came roaring past me. Kerry just killed it and I recall thinking, "That's how the race is going to finish for sure!" I should take up fortune telling. This time as I rolled across the line I went really hard and went right past Dave and Kerry. They chased like mad and as I entered the drag strip I looked back and they had a monster gap on the field and were closing so I waited and the three of us were away. We worked really well together and it looked good for a short while. Then Matt H towed the pack almost right up to us as we crested the hill the next time around and I guess when he pulled off it was all orange and blue behind him and they all sat up. Matt (and Darren) got pissed and quit the race and we were away for good. We had two more laps to ride and Kerry was really pulling strong. I tried to lead Dave out for the finish but it was no use. Kerry again stormed us and got a well deserved win. I felt pretty good and Dave was riding well but we just could not compete today.
Equipment:	Ti Cycles Hyak, 39/53, 12-25, Zipp 404 wheels

road race

Tuesday, April 29, 2008 1:16:18 AM (Pacific Standard Time, UTC-08:00)

Disclaimer | Comments [1] |

Sunday, April 27, 2008

Sunday 27 April 2008 - Vance Creek RR

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:	181
Body Fat:	9
Time of Day:	1:30 pm
Distance:	80 miles
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	mid to upper 50s, drizzly at times, some wind at times but not too bad
Workout Type:	race

Breakfast:	6:30 am - smoothie 10:00 am - Boca burger with spinach and salsa, 2 tortillas
Lunch:	I sipped on a bottle of Perpetuem during the drive to the race and had some water before the start
Dinner:	6:00 pm - tuna sandwich, leftover drink from the race 8:00 pm - soup
Workout Food:	2 big bottles each with 2 scoops Endurox R4 and 2 scoops Perpetuem and 2 Endurolytes capsules in each bottle I had another small bottle in my jersey with 2 scoops HEED but never really needed it.

Course:	Vance Creek RR
Results:	Masters A-B - 3rd official results
Comments:	This year the race started and finished at the top of the hill which is actually really convenient as you are closer to the car when you are done. They also added a significant amount of distance so instead of the usual 60 or so miles that masters race we were doing six full laps for a total of 80 miles. A real man's race in other words and it had me scared! Seriously - the last time I have ridden 80 miles is I can't remember when. I figured I would cramp up and drop out with two laps to go or something similar. I really surprised myself. The start was just like any other master's race regardless of the distance; attack and attack until something sticks. So the entire first lap was go, go, go with Steve H from Vancouver, WA starting things off as soon as we rolled out. Matt H from Excel tried to jump away a few times as did Dave H, Paul W from Excel and I tried once or twice as well but mostly I was following attacks today and not initiating them. I knew I had to be in the move but I was not so interested in making it happen this early to be honest. Somewhere before the first hill Paul W got away with Dave H and a couple of other guys I believe. They didn't exactly ride away from the pack and were only dangling out there. Just before the kick on the first time up the hill Matt H punched it from the front and Alan W and I responded. I could not quite hold the wheels and as I looked around I was surprised to see another ByrneInvent rider next to me! Three of us here and one in the break? I thought no way... As we rounded the corner after the finish I yelled at this guy next to me to ride and to catch Matt and Alan since he was 20 feet in front of me and appeared to be stronger. He seemed to give it everything but after a few seconds my legs came around and I was able to bridge to him and then to Matt and Alan. We floundered a bit trying to chase down the leaders and were not smooth at all in our exchanges but we finally caught them at the start of the descent. And by this time that other teammate was gone. :( So the break was eight riders and we were only 1.5 laps into the race. Nice. From here we worked really well together. Occasionally someone would miss a turn but it was usually for a legitimate reason like they were messing with clothing or trying to eat, etc. The pace was pretty consistent and no one tried to jump away on the hills until two laps to go. This time I think it was Alan that set a stiff pace and at the top we were six. Around this time the temperature seemed to warm up a tad - that was really nice as we were all sorta damp. Steve H is known for a strong finish when he's fit so now we basically took turns jumping off the front and making him chase. Mostly it was Matt and Alan and Dave as I was still nervous about the distance even though I was feeling relatively good. Finally Matt jumped and I was boxed in behind Paul, Steve and Alan. Luckily Dave had enough to go again and bridge and that was it. Steve could not chase again and we sat on and they were gone with about 1.5 laps to go. As we crossed the finish line and got the bell they told us the gap was 1:20 so now we were racing for 3rd. Alan did try a couple of more accelerations as did Paul and I only chased Paul and sat on Steve as best I could. Then Steve put in an unexpected move just as we passed the old finish and I went with him. As we turned right onto the main road we had about 100 m. As I pulled through Steve looked kind of whipped! I was not feeling spunky by any means but the next time we exchange the lead it was the same thing - I had a glimmer of hope. And then Steve flatted! All of a sudden I hear a loud epithet as I take over the lead. I sit up and ask Steve what is up but right away I can see what it is - his rear tire has a slow leak and is half deflated already. So off I went. I must have looked back a dozen times during those last two km or so... I was sure I was going to seize up or something. I just tried to keep it at around 90 percent and by the time I got to the kicker I had plenty of time so was able to slow and roll across the line easy. Steve managed to grab a spare wheel from the follow car and make it in for 4th - way to go! Amazingly I did not drink all of my bottles. I did start on my HEED but I had half of my second food bottle left at the finish. I think consciously hydrating and taking the Endurolytes helped.
Equipment:	Ti Cycles Hyak, 39/53, 12-25, Zipp 404 wheels

road race

Sunday, April 27, 2008 2:14:29 AM (Pacific Standard Time, UTC-08:00)

Disclaimer | Comments [0] |

Saturday, April 26, 2008

Saturday 26 April 2008 - Tom Wales Memorial 5k | ride

posted by: Martin

Hrs. Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	walk - 9:00 am ride - 11:30 am
Distance:	walk - 5 km ride - 18 miles
Time (total):	walk - 45 min
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	low 60s by the afternoon, sunny, calm
Workout Type:	walk \| ride

Breakfast:	7:00 am - cereal post-walk - SOYJOY bar (they were giving them away at the run), bread, water
Lunch:	3 beers, green salad, bread, butter, nachos
Dinner:	chocolate, salad, bread, cheese
Workout Food:	water

Course:	clockwise around Mercer Island
Results:
Comments:	In the morning Shelley and did the Tom Wales Memorial 5 k and then in the afternoon we went on a tandem ride with Chance and Amy. The walk was super cool, you need to wind all around and through Volunteer Park to get in three miles and the route takes you places most people - even park regulars I bet - just don't go. And incredibly who shows up at the start but Mickey Gendler! Mickey is a sponsor of my cycling team who had a terrible accident earlier and is still mostly paralyzed from the neck down. His spirit is amazing and it was so good to see him out there. Then we met Chance and Amy and put their pedals on our old tandem, aired the tires and after a few practice laps up and down the alley did a loop around Mercer Island on tandems. I was really hoping they would have fun and at first I was not so sure but by the end it seemed to go a LOT better. It would be so cool to have some regular tandem friends...
Equipment:	Co-Motion Robusta

Here are all the pictures from the Tom Wales run including video of Mickey Gendler starting the event.

tandem ride | walk

Saturday, April 26, 2008 1:02:41 PM (Pacific Standard Time, UTC-08:00)

Disclaimer | Comments [1] |

Friday, April 25, 2008

Friday 25 April 2008 - weights | core | commute

posted by: Martin

Hrs. Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:15 am
Distance:	9 miles
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	still around 40 degrees in the morning but mid 50s for the ride home
Workout Type:	weights \| core \| commute

Breakfast:
Lunch:
Dinner:
Workout Food:

Course:

push-ups	2x20
seated row	2x20 - 90 lb
shoulder press	2x20 - 25 lb
lat pull-down	2x20 - 90 lb
plank	2x180 sec, 60 sec to each side
other core	2x40 clam knee lifts to each side, 40 side leg lifts to each side, 2x50 steam engines, 30 twisters, 80 leg extensions
back extensions	20 straight, 20 twisting - 25 lb