Wednesday – Off
Thursday – Run 5.1 miles in ~ 43 min. I planned on running an hour but I was tired and cut it down a little. I want to stay light to make sure I will recover from TTT.
Friday – Bike 22.8 1:13. Out to Sheldon and 7 mile then back down Hines.
Saturday – Run 3.1 in 24:51. Ran with Karen in the “Race for the Cure” and paced her out for a PR. She did a teriffic job and now as a reward gets to run faster in training J
Sunday – Bike 1 loop on the AA triathlon course. It was bumpy and there was more traffic than I though there would be.
Run 2 loops on the course, once with my Mizuno Elixer’s and once with my Saucony Fastwitch shoes. I wanted to know if I would get rocks stuck in the drain holes on the Saucony’s like I did at TTT camp. They were fine so I will probably use them this weekend during the race. I just have to work on the lacing in the next few days.
Sunday, May 31, 2009
Wednesday, May 27, 2009
Tuesday…Back at it
I rode the Tuesday brick with FAST and was a little concerned with how I would feel. My plan was to ride as I felt and only run 1 loop around the lake, normally I will run 1 loop before the bike and 2 loops afterwards.
Bike: I felt pretty good after about 7 miles and just went with it. Finished the 22 miles in just over 1 hour while getting caught by almost every light L
Run: Like I said, just one loop so I went a little quicker and ran the extra trails behind the lake. 3.35 miles in just over 25 min so about 7:30 miles which is quick for me.
I’m planning on biking about 4 hours and running around 20 miles this week. Swimming will be as I feel but hopefully about 3 times in the water. Next week I should be up near my normal volume with a sprint race on 6/7.
Bike: I felt pretty good after about 7 miles and just went with it. Finished the 22 miles in just over 1 hour while getting caught by almost every light L
Run: Like I said, just one loop so I went a little quicker and ran the extra trails behind the lake. 3.35 miles in just over 25 min so about 7:30 miles which is quick for me.
I’m planning on biking about 4 hours and running around 20 miles this week. Swimming will be as I feel but hopefully about 3 times in the water. Next week I should be up near my normal volume with a sprint race on 6/7.
Tuesday, May 26, 2009
Triple T Race Report
Prologue
Swim 5:49. Typical swim, I didn’t go too hard but smooth and steady.
Bike 12:28. Again, not too hard but an OK pace
Run 7:10. I felt a bit winded and held onto the pace as long as I could.
I didn’t redline this race really cuz I didn’t feel that strong. I still think that I screwed up my taper by going too hard the weekend before.
Race #2 Saturday morning
Swim 1500 meters, Bike 24.8 miles, Run 6.55 miles
Jaret Johnson 24:57 0:49 1:18:01 1:09 136 51:02 2:35:56
This race went as planned, steady on the swim and bike but slightly slower on the run. Still I was happy with the result. I only ate one gel on the bike and didn’t finish my drink. I had planned to get most of my calories from the drink but since I didn’t finish it, I was short for the run.
Swim: Smooth again, not a blistering fast time still solid. I think the swims were a little bit longer than last year.
Bike: Probably a little too easy, I was really worried about going out too hard.
Run: Smooth again, probably should have run a little quicker on the way back.
Race #3 Saturday afternoon
Bike 24.8 miles, Swim 1500 meters, Run 6.55 miles
Jaret Johnson 1:17:23 2:02 27:04 2:04 53:27 2:41:57
Bike: I felt pretty strong on this ride. I went out conservative and came back much harder. Going up the hill on Route 125 felt good. Started at 225 watts and built up to 260. Back over three stage hill was easy and then soft-pedaled downhill the rest of the way in.
Swim: This was actually one of the better swims of the day at 79th cuz most people biked too hard. I was smooth again in the water with no problems at all.
Run: A little slower than in the morning going up the hills, I should have pushed it a bit more to save some time. Some clouds came out and made the run a little more comfortable.
Race #4 Sunday morning
Swim 1.2 miles, Bike 56 miles, Run 13.1 miles
Jaret Johnson 32:33 1:19 3:17:55 2:48 1:58:16 5:52:49
Swim: A good solid swim for me despite how tired I was. I was really happy to see that time when I got out of the water. I felt strong after the first couple hundred meters and went with it.
Bike: There was a little guessing game going on here. I road the first loop pretty conservatively. Going up the long hill I felt strong but held the power back to 215 to 225 watts. That seemed like the right thing to do. For the rest of the loop I felt strong. I noticed my split time for the first loop was 1:35, which was on the quicker side of my projected time so I figured that I could go a little easier on the second loop. I felt strong for the entire second loop but I really feel that I went too easy and lost about 6 minutes from the first loop. The time lost I think came from riding too easy on the flat sections.
Run: This is where I went too conservative on the first loop where I walked for 30 seconds on the first steep hill and for 30 seconds on the way back. The second loop I ran the whole way. On the way back when I got to the top of the hill I pretty much ran as hard as I could all the way to the finish. My first loop was ~1:00:30 while the second loop was ~57:45.
My nutrition went as planned for this race. Seven gels on the bike as: One to start then one every 30 minutes. I also drank 3 bottles of Infinit heat mix while on the bike. For the run I ate one gel in transistion and then 1 every 2 miles like clockwork. By the time I got done with the first loop I was still feeling well fueled and strong for the second loop.
Swim 5:49. Typical swim, I didn’t go too hard but smooth and steady.
Bike 12:28. Again, not too hard but an OK pace
Run 7:10. I felt a bit winded and held onto the pace as long as I could.
I didn’t redline this race really cuz I didn’t feel that strong. I still think that I screwed up my taper by going too hard the weekend before.
Race #2 Saturday morning
Swim 1500 meters, Bike 24.8 miles, Run 6.55 miles
Jaret Johnson 24:57 0:49 1:18:01 1:09 136 51:02 2:35:56
This race went as planned, steady on the swim and bike but slightly slower on the run. Still I was happy with the result. I only ate one gel on the bike and didn’t finish my drink. I had planned to get most of my calories from the drink but since I didn’t finish it, I was short for the run.
Swim: Smooth again, not a blistering fast time still solid. I think the swims were a little bit longer than last year.
Bike: Probably a little too easy, I was really worried about going out too hard.
Run: Smooth again, probably should have run a little quicker on the way back.
Race #3 Saturday afternoon
Bike 24.8 miles, Swim 1500 meters, Run 6.55 miles
Jaret Johnson 1:17:23 2:02 27:04 2:04 53:27 2:41:57
Bike: I felt pretty strong on this ride. I went out conservative and came back much harder. Going up the hill on Route 125 felt good. Started at 225 watts and built up to 260. Back over three stage hill was easy and then soft-pedaled downhill the rest of the way in.
Swim: This was actually one of the better swims of the day at 79th cuz most people biked too hard. I was smooth again in the water with no problems at all.
Run: A little slower than in the morning going up the hills, I should have pushed it a bit more to save some time. Some clouds came out and made the run a little more comfortable.
Race #4 Sunday morning
Swim 1.2 miles, Bike 56 miles, Run 13.1 miles
Jaret Johnson 32:33 1:19 3:17:55 2:48 1:58:16 5:52:49
Swim: A good solid swim for me despite how tired I was. I was really happy to see that time when I got out of the water. I felt strong after the first couple hundred meters and went with it.
Bike: There was a little guessing game going on here. I road the first loop pretty conservatively. Going up the long hill I felt strong but held the power back to 215 to 225 watts. That seemed like the right thing to do. For the rest of the loop I felt strong. I noticed my split time for the first loop was 1:35, which was on the quicker side of my projected time so I figured that I could go a little easier on the second loop. I felt strong for the entire second loop but I really feel that I went too easy and lost about 6 minutes from the first loop. The time lost I think came from riding too easy on the flat sections.
Run: This is where I went too conservative on the first loop where I walked for 30 seconds on the first steep hill and for 30 seconds on the way back. The second loop I ran the whole way. On the way back when I got to the top of the hill I pretty much ran as hard as I could all the way to the finish. My first loop was ~1:00:30 while the second loop was ~57:45.
My nutrition went as planned for this race. Seven gels on the bike as: One to start then one every 30 minutes. I also drank 3 bottles of Infinit heat mix while on the bike. For the run I ate one gel in transistion and then 1 every 2 miles like clockwork. By the time I got done with the first loop I was still feeling well fueled and strong for the second loop.
Sunday, May 17, 2009
Training Thoughts May '09
I’m getting ready for another edition of Triple T and I feel pretty good about my training so far.
My goals were to get as much time on the bike as I could while slightly increasing my fitness on the run. My swim has really just been in maintenance mode to maintain as much swim fitness as I could.
The bike has gone well. I feel that I’m as strong now as I was last August. A lot of that can be attributed to all of the off-season work that I did on the bike. Instead of laying off the bike and working on swimming and running I was riding intervals on the trainer about 3 times a week. That really prepped me for the spring where at first I tried to get 5 hours on the road and built up to 7 and 8 hours a week. At my TTT camp I did 10 hours of riding which included a lot of hills which I feel really boosted my fitness.
I also purchased a new bike last winter. I got a Cervelo P2 (Ultegra Version) mostly cuz I felt it was the most bike I could get for the dollar. I’m not a die-hard fan of Cervelo but the bike fit me right, had the components on it that I’m familiar with, there was minimal things I needed to buy for it and the price was better than most other new bikes that were of comparable quality. All I needed to buy to complete the bike was an Arione saddle and a pair of Look Keo pedals. In addition to that I bought a rear water bottle system and a front Hed Jet 60 wheel. The bike is ~3 lbs lighter than my Felt S32. Is it any faster? I don’t really feel that it is but it’s new and a little more solid. The Felt has near 25,000 miles on it now and I’m a little concerned about the frame and fork.
The run training has been OK. I could be better but probably as the expense of bike fitness. I’ve been fairly consistent by getting mostly 35 to 40 miles per week for the last 8 weeks and 25 to 35 miles per week for many weeks before that. I feel faster this spring than I have been mostly cuz of the type of training I did over the winter which was faster than I normally run but not necessarily speed work. It was a lot of running that was about 30-40 seconds a mile faster than I would normally run. The only thing that I’m concerned about is that I don’t feel as durable as I have in the past, although I can put down faster miles I have yet to test it out in a long race. My HIM sim a few weeks ago went well when I got my nutrition plan back in order but this weekend at Triple T will be the next test.
Swimming has taken a back seat like I had planned. I really felt like the bike is where I should focus this year and I’ve given up swim time to get it. Still I’ve been swimming 8,000 to 10,000 yards per week and can still swim long distances under 1:30 per 100 so I’m very confident that I can come out of the water in fairly decent shape. State meet in late March had mixed results. I was slightly faster in some things while slightly slower in others. I was a bit disappointed for a while but since I didn’t have a swim focus time I suppose it was all that I could expect. I still haven’t gotten in a lake to get some open water experience this year but this is my seventh season and I’m still fairly confident I’ll be in good shape. Triple T is all time-trial starts so I can ease into it.
My goals were to get as much time on the bike as I could while slightly increasing my fitness on the run. My swim has really just been in maintenance mode to maintain as much swim fitness as I could.
The bike has gone well. I feel that I’m as strong now as I was last August. A lot of that can be attributed to all of the off-season work that I did on the bike. Instead of laying off the bike and working on swimming and running I was riding intervals on the trainer about 3 times a week. That really prepped me for the spring where at first I tried to get 5 hours on the road and built up to 7 and 8 hours a week. At my TTT camp I did 10 hours of riding which included a lot of hills which I feel really boosted my fitness.
I also purchased a new bike last winter. I got a Cervelo P2 (Ultegra Version) mostly cuz I felt it was the most bike I could get for the dollar. I’m not a die-hard fan of Cervelo but the bike fit me right, had the components on it that I’m familiar with, there was minimal things I needed to buy for it and the price was better than most other new bikes that were of comparable quality. All I needed to buy to complete the bike was an Arione saddle and a pair of Look Keo pedals. In addition to that I bought a rear water bottle system and a front Hed Jet 60 wheel. The bike is ~3 lbs lighter than my Felt S32. Is it any faster? I don’t really feel that it is but it’s new and a little more solid. The Felt has near 25,000 miles on it now and I’m a little concerned about the frame and fork.
The run training has been OK. I could be better but probably as the expense of bike fitness. I’ve been fairly consistent by getting mostly 35 to 40 miles per week for the last 8 weeks and 25 to 35 miles per week for many weeks before that. I feel faster this spring than I have been mostly cuz of the type of training I did over the winter which was faster than I normally run but not necessarily speed work. It was a lot of running that was about 30-40 seconds a mile faster than I would normally run. The only thing that I’m concerned about is that I don’t feel as durable as I have in the past, although I can put down faster miles I have yet to test it out in a long race. My HIM sim a few weeks ago went well when I got my nutrition plan back in order but this weekend at Triple T will be the next test.
Swimming has taken a back seat like I had planned. I really felt like the bike is where I should focus this year and I’ve given up swim time to get it. Still I’ve been swimming 8,000 to 10,000 yards per week and can still swim long distances under 1:30 per 100 so I’m very confident that I can come out of the water in fairly decent shape. State meet in late March had mixed results. I was slightly faster in some things while slightly slower in others. I was a bit disappointed for a while but since I didn’t have a swim focus time I suppose it was all that I could expect. I still haven’t gotten in a lake to get some open water experience this year but this is my seventh season and I’m still fairly confident I’ll be in good shape. Triple T is all time-trial starts so I can ease into it.
The rest of the week
Friday
Run during lunch 5.2 miles in ~43 min. Hilly route again, felt quick and tried to hold back.
Bike ~55 min on Hines. It was just starting to rain when I circled by near my home. Rather than ride in the rain I just cut the ride short. Ride was pretty quick and felt fairly good.
Saturday
Schoolcraft was closed so most of FAST split up and swam at different places. Some went to Lifetime, some went to Livonia rec center while others went home. I went to Livonia Rec center and swam 3100 yards. Less than I would normally have done but more than if I was alone L
Bike ~30 miles. Hines drive out to 7 and Beck road and then back to Middlebelt where it was flooded. I met some nice people on Hines that were rather chatty, wish they could have stayed with me for company but they couldn’t. Also saw Karen at the flooded part of Hines. After 30 miles I was tired and went home.
Sunday
Karen and I drove out to Island Lake to ride. I wanted to get some more miles on my race wheels and the roads there are fairly free of debris. It was a little bit chilly but after a few miles I felt pretty comfortable.
2 hours on the bike at a fairly steady pace then 1 hour on the run. I felt pretty good while on the bike and worked on nutrition. On the run I had to hold back for the first half staying just above 8 min/miles. On the way back I ran what felt comfortable, turned out to be ~ 7:45’s.
Run during lunch 5.2 miles in ~43 min. Hilly route again, felt quick and tried to hold back.
Bike ~55 min on Hines. It was just starting to rain when I circled by near my home. Rather than ride in the rain I just cut the ride short. Ride was pretty quick and felt fairly good.
Saturday
Schoolcraft was closed so most of FAST split up and swam at different places. Some went to Lifetime, some went to Livonia rec center while others went home. I went to Livonia Rec center and swam 3100 yards. Less than I would normally have done but more than if I was alone L
Bike ~30 miles. Hines drive out to 7 and Beck road and then back to Middlebelt where it was flooded. I met some nice people on Hines that were rather chatty, wish they could have stayed with me for company but they couldn’t. Also saw Karen at the flooded part of Hines. After 30 miles I was tired and went home.
Sunday
Karen and I drove out to Island Lake to ride. I wanted to get some more miles on my race wheels and the roads there are fairly free of debris. It was a little bit chilly but after a few miles I felt pretty comfortable.
2 hours on the bike at a fairly steady pace then 1 hour on the run. I felt pretty good while on the bike and worked on nutrition. On the run I had to hold back for the first half staying just above 8 min/miles. On the way back I ran what felt comfortable, turned out to be ~ 7:45’s.
Thursday, May 14, 2009
5/14/09 this week so far
This week so far:
Mon
Swim with LALA 3100 yards 1:00
Swam really well, and since it was freestyle day I was happy.
Tue
Amy’s brick
Run 3.1 25:06
Bike 21.9 56:49
Run 6.2 48:23 Mod first loop, faster second loop
Felt really strong through the whole workout. A local roadie (John) rode with us and helped me push the pace. The second loop of the run I felt great and opened it up a bit.
Wed
Swim 2500 in :50 with LALA
Felt tired and skipped a few 50's of stroke work
Thu
Run Long 13.1 miles 1:46:48 as:
35 min easy
15 min zone 2
10 min zone 3
Finish as I feel
Felt good and had to hold back on the first 35 min. The next 15 was comfortable and the next 10 was just above comfortable. It was easy to run back a little quicker since my legs were used to running faster
Mon
Swim with LALA 3100 yards 1:00
Swam really well, and since it was freestyle day I was happy.
Tue
Amy’s brick
Run 3.1 25:06
Bike 21.9 56:49
Run 6.2 48:23 Mod first loop, faster second loop
Felt really strong through the whole workout. A local roadie (John) rode with us and helped me push the pace. The second loop of the run I felt great and opened it up a bit.
Wed
Swim 2500 in :50 with LALA
Felt tired and skipped a few 50's of stroke work
Thu
Run Long 13.1 miles 1:46:48 as:
35 min easy
15 min zone 2
10 min zone 3
Finish as I feel
Felt good and had to hold back on the first 35 min. The next 15 was comfortable and the next 10 was just above comfortable. It was easy to run back a little quicker since my legs were used to running faster
TTT camp picts
Gavin eating something
Suff on the Patio area
Dave Z and Al B
Gavin getting ready for the bike
Dave getting ready for the bike
Al and Karen getting ready
Al on the out and back course, first hill
Karen on the hill
Karen again
Gavin taking a pict of me taking a pict of him
Dave comming up the hill
Dave again
Al, Dave and Karen comming into a gas station for a rest stop
Karen comming in
Me
Me again
Week ending 5/10/09
A pretty busy week with trying to be ready for TTT Camp. Things just didn’t work out for swimming and I didn’t swim at all.
Mon
Off, I was wiped out from the HIM sim on Sunday
Tue
Amy’s brick at Newburg point
3.4 mile run in 27:30
21.8 mile bike in 58:00
6.2 mile run in 48:50 Moderate first loop, faster second loop
Wed
Run 3 miles in 25:31
Thu
Off
Fri
Travel to Portsmouth for TTT Camp
Run on Lampback trail 6.2 miles in 53:23 cuz it was raining and we couldn’t bike.
Sat
Bike in morning on out and back route 1:25:04
Bike in late morning on HIM course 2:18:27
Run 6.5 miles on Lampback
Bike in afternoon on Thompson Hill course 2:09:49
Sun
Bike in morning on out and back course 1:37:36
Run 3.6 miles on Lampback
Bike in afternoon on shortened HIM course 1:30:16
Mon
Off, I was wiped out from the HIM sim on Sunday
Tue
Amy’s brick at Newburg point
3.4 mile run in 27:30
21.8 mile bike in 58:00
6.2 mile run in 48:50 Moderate first loop, faster second loop
Wed
Run 3 miles in 25:31
Thu
Off
Fri
Travel to Portsmouth for TTT Camp
Run on Lampback trail 6.2 miles in 53:23 cuz it was raining and we couldn’t bike.
Sat
Bike in morning on out and back route 1:25:04
Bike in late morning on HIM course 2:18:27
Run 6.5 miles on Lampback
Bike in afternoon on Thompson Hill course 2:09:49
Sun
Bike in morning on out and back course 1:37:36
Run 3.6 miles on Lampback
Bike in afternoon on shortened HIM course 1:30:16
Sunday, May 03, 2009
Sunday Run Bike Run - 2nd try
After bonking on my last attempt of Gordo's HIM sim I tried it again.
45 min run 5.3 miles HR 134
2:30 bike 47.4 miles HR 132 (30 min ~155 watts, 20 min ~175 watts, 30 min~155 watts, 20 min~175 watts, 30 min~155 watts, 10 min ~180 watts, 10 min cool down)
45 min run 5.6 miles HR 144
Felt pretty good for the whole thing but I wasn't sure what to expect for the second run. I ran 23 min out steady and did my best to come back in 22 min. I was able to and was quite comfortable doing so.
I changed my nutrition since the last time I did this. I have been using using Infinit's "Heat Mix" for the last 2 weeks with very good results. I had used that formula at a race a few years ago and I remembered that it was easy to drink and settled my stomach so I wanted to give it a try again.
The formula has a little over 200 calories per 20 oz of drink and I've found that I'm not using as much GU as before. Yesterday 1 drank 3 bottles and ate 1 GU in 3.5 hours on the bike. Today I drank 2 bottles on the bike with 1 GU in 2.5 hours, 1 GU after the first run and before the second run. I also drank about half a bottle before the second run and didn't have any sloshing around in my stomach.. I carried to GU's on the second run in case I bonked but I was well fueled and didn't need them.
That was a little confusing, I'll try again this way.
45 min run
1 GU
2.5 hr bike 2 bottle Infinit + 1 GU
1GU + 1/2 bottle Infinit
45 min run
finished the drink I had left over after the run
I also used my race wheels today to get some time on them. The same rear wheel as last year and a new Jet 60 front for this year. I got some aftermarket stickers that I think look cool.
Saturday, May 02, 2009
Saturday - Long(er) bike day
Swim in the morning at the Rec center. The pool was shut down for 10 days for maint and cleaning, when it opened last thursday they claimed the temp as 62 deg. I waited a few days and swam with LALA again yesterday cuz I was worried about the temp. This morning the temp was 77 deg F, just perfect as far as I'm concerned.
1500 yards in about 30 min, I was tired and didn't feel like swimming.
Bike at Island Lake, 70 miles in 3:34.
I planned on going out a bit on the easy side and then build from there looking for about 3.5 hours, I figured it would be about 5 laps.
Started out conservative and built each lap and felt really strong on the last one. Lots of small hills, targeted 160-170 watts for most of the ride, tried not to go over 250 watts on the hills but occasionally did.
Good ride, I'm happy with the session.
1500 yards in about 30 min, I was tired and didn't feel like swimming.
Bike at Island Lake, 70 miles in 3:34.
I planned on going out a bit on the easy side and then build from there looking for about 3.5 hours, I figured it would be about 5 laps.
Started out conservative and built each lap and felt really strong on the last one. Lots of small hills, targeted 160-170 watts for most of the ride, tried not to go over 250 watts on the hills but occasionally did.
Good ride, I'm happy with the session.
Friday, May 01, 2009
Friday 5/1
Run at lunch 5.2 miles 43:35 Hilly route
Run at home on Hines drive 4.3 miles 36:06
Out and around AA Trail Lake to make up running time for yesterday
Swim with LALA 50 minutes 2600 yards
A bit tired from the runs but OK
Run at home on Hines drive 4.3 miles 36:06
Out and around AA Trail Lake to make up running time for yesterday
Swim with LALA 50 minutes 2600 yards
A bit tired from the runs but OK
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