c r i m i n a l e . c o m | training - Tuesday, July 28, 2009

Tuesday, July 28, 2009

Tuesday 28 July 2009 - core | run | Pacific Raceways CR

Hours Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	gym - 5:30 AM race - 7:00 PM
Distance:	run - 3.75 miles race - 32 miles (including warm-up)
Time (total):
Time (moving):	run - 30 min race - 50 min max speed - 37 mph
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	upper 90s, sunny, dry
Workout Type:	core \| run \| Pacific Raceways

Breakfast:	7:00 AM - smoothie 10:00 AM - almonds 10:30 AM - Cheese It crackers
Lunch:	11:30 AM - pasta w/red sauce 1:00 PM - ice cream, water
Dinner:	8:00 PM - beer, water 9:30 PM - beer, pita chips
Workout Food:	gym - water race - nuun

Course:

plank	180 sec, 120 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 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb
back extensions	30 straight, 30 twisting

run - treadmill, zero incline, 7.5 mph
race - flats

Results:

Masters
1st prime - pack
2nd prime - pack
finish - 1st

Comments:

At some point you run out of adjectives and superlatives to describe the weather… it was hot. Even in the gym, all the fans are just moving warm air around.

My run felt good! An eight minute pace is now feeling very relaxed and I think it's time to take it to the streets. I'll be riding my brains out Thursday (RAMROD) and this weekend (Courage Classic) but after that it's run, fat boy run. :)

At the Pacific Raceways the pace was quite relaxed throughout the race if you were in the bunch. Corrie M took off after a break, caught it and stayed away for about 2-3 laps. Dave H tried as well but when someone chased him down I tagged along and the entire pack chased me.

This was a theme for the night. The entire pack would chase me like their life depended on it but would let plenty of people who were more dangerous (Dave, Paul M, etc.) simply ride up the road. At one point after we caught the break Corrie was in I put in a huge effort out of turn two, got a gap, went super hard for 100 yards and when I looked back the field was strung out single file killing themselves to bring me back.

And I did not have the fitness to simply power away so bottom line is I went nowhere.

With two laps to go I told Dave I would be happy to lead him out and he said, "No, I will lead YOU out." Okay, fine.

Coming out of the big left hand corner I moved up to his wheel and told him I was there and he hit the front going into the last right hander at the beginning of the finish straight. He ramped it up beautifully and I could just sit there, slowly shift up and keep an eye out on the bunch behind me.

ASIDE - one thing he also did that was super was ride right next to the barrier on the right so I only had to look over my left shoulder.

As soon as I saw someone get out of the saddle behind me I jumped as well and since all the real sprinters were not in attendance today I held everyone off. :) Thanks Dave.

Equipment:

Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25

Clothing:

shorts, sleeveless jersey, cap

Technorati Tags: Pacific Raceways

core | road race | run

Tuesday, July 28, 2009 11:59:00 AM (Pacific Daylight Time, UTC-07:00)

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Monday, July 27, 2009

Monday 27 July 2009 -

posted by: Martin Criminale

Hours Sleeping:	5
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:15 AM
Distance:	run - 3.75 miles commute - 9 miles
Time (total):
Time (moving):	run - 30 min 7.5 mph/8 minute mile pace
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	90+, sunny, dry
Workout Type:	core \| run \| commute

Breakfast:	7:00 AM - smoothie 10:00 AM - fruit yogurt, almonds
Lunch:	1:00 PM - veggie burrito, chips, salsa, 2 beers, water
Dinner:	8:00 PM - cheese, crackers, water, juice, pita chips, mango, yogurt
Workout Food:	water

Course:

plank	180 sec, 120 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 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb
back extensions	20 straight and 20 twisting - 20 lb

run - treadmill, zero incline, 7.5 mph

Results:

Comments:

Ran with Tuck H today, that was nice. I am noticing that pretty much anything defined as physical exercise with someone else is more fun than alone as long as it's defined as 'training' for me. If I'm just going for a fun ride or exploring then no biggie but as soon as I call it training as in preparation for some bigger event then I have a hard time doing it alone.

Equipment:

Raleigh town bike, 36x16

Clothing:

As little as possible which when riding to and from work is a pair of baggy MTB shorts and a sleeveless wicking t-shirt.

commute | core | run

Monday, July 27, 2009 11:45:00 AM (Pacific Daylight Time, UTC-07:00)

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Saturday, July 25, 2009

Saturday 25 July 2009 - Seattle Century

posted by: Martin Criminale

Hours Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	7:00 AM
Distance:	92 miles
Time (total):
Time (moving):	5:12
Time (stopped):	1:15
Speed (moving):	17.7 mph
Speed (overall):	14.2 mph
Total Ascent:	3474 feet
Weather:	80, mostly sunny, dry, not much wind
Workout Type:	tandem ride

Breakfast:	6:30 AM - yogurt, banana
Lunch:	1:30 PM - green salad, bread, butter, salmon, asparagus, 3 beers
Dinner:	8:30 PM - pasta salad, Cheese It crackers, water
Workout Food:	water, nuun, banana, cheese sandwich, Marion berry pie, Talking Rain Power

Course:	official route
Results:	We finished and had a great time, yeah!
Comments:	A great day, great company and pretty good legs made for a fantastic ride. Shelley and I hooked up with Andy G again and contrary to the forecast from a couple of days ago, it did not turn into a cooker and instead was rather pleasant. The last two tandem rides have not feel super for me but today was much different. It was cooler than expected (read: not scorching) and the cloud cover kept us very comfortable even though I was fine in a sleeveless jersey. The organizers support this ride really well. There is a food stop about every 15 miles and we hit them all except for the last one. We did not always eat but it was nice to just hop off the bike for a couple of minutes and stretch, I think it made a big difference. We did eat in Duval - they had real sandwiches there. Yum! And in Carnation, that was where they had pie. :) The only mishap was one flat that Andy got riding through Cherry Valley but we got it fixed in short order and were on our way in no time. It was a nail! I am still blown away by the fact that a nail can somehow get lodged in a bicycle tire. And it's always completely perpendicular to the ground, like someone was holding up up waiting for you to ride over it… At the finish of this ride they have a fantastic meal which is included in the ride registration fee. Nice. Just like last year it was a delicious mixed green salad, grilled asparagus, chicken, salmon, super bread, pasta salad and brownies for dessert. Did I mention that there was a beer garden and that your ride number was worth two drink tickets? Yes! And people were giving me tickets left and right…! I could not drink that much beer and in turn had to give some away myself. :(
Equipment:	Co-Motion tandem, 30/42/53, 12-27 Yesterday I upgraded the bike from 9-speed to 10-speed, swapped the 12-25 for a 12-27, put on a new chain and replaced the 55-tooth chainring with a 53. I had recently upgraded my race bike from the older 10-speed STI shifters to the new ones (all cables under the bar tape) and so once I got a new cassette and chain for this bike it was time to wrench. We had been having some major shifting problems on the tandem… it was really hard to get the chain to climb up into the big ring. It looked like the limit screws and cable tension were fine so on a whim I put on this new 53. Bingo! Shifting was a dream. I checked out the 55 and all the pins that help pull the chain up were worn totally smooth and all rounded off. Duh… And after riding the 53 I think it is fine. Sure, there are times when the 55 is nice but we are not racing and I am not missing those two teeth in front.
Clothing:	shorts, sleeveless jersey, cap