Silver Spring,MD 
  • 19m 41s
  • 914.40 meters
  • 02m 09s /100 meters

Easy open water swim - throw in 6 x 100 sprints - practice spotting!

  • 20m 20s
  • 5.27 miles
  • 15.55 Mi/hr

Pre Race Prep
Olympic Prep
Warm up for 10' , make sure your bike is shifting properly and nothing is loose or rattling. Check tire pressure and make sure handlebars, stem, skewers are all tight. After wu, do 4x20" fast with a full recovery between each.

  • 20m 01s
  • 2.11 miles
  • 09m 29s /Mi

Pre Race Prep
Olympic Prep
Warm up for 10' , After wu, do 4x20" fast with a full recovery between each.

Easy day getting ready for tomorrow.

  • Health data: Sleep: 5 Stress: 4 Soreness: 5 Fatigue: 5 Hours slept: 9 Overall Workout: 5

Chicago Accenture International Distance Triathlon Bib # 6235 

Recovery day.  And only two more wake up's till the big race.

Nothing fancy to talk about today.  Probably cause I'm in Taper Hell.  Never thought it would happen to me, but this week has been all kinds of funky. 

Reduced volume has made me feel weird.  I've been doing stupid stuff all week (like forgetting my watch both times I went to the pool this week so I had to borrow the wifey's watch).  Just over all stupid stuff like that, and flying off the handle at a stupid post (Sorry Ryan) that was meant to be a joke.  I guess it is a good thing I'm getting it out of the way now, and not on Sunday.

So I'm bumping up to Oly distance.  Two goals are to finish and to do it under 3:00.  I'm really not racing it, like I would a Sprint, because it is my first at this distance and I don't know exactly what to expect.  I know my body can take it.  That's not what I'm worried about.  I've been going over the mental part of it all week.  AND the nutrition part of it.  THAT is new for me.

Nutrition in a race is a new concept.  At least to the level that one has to keep in mind for an Oly race.  Sprint, meh, eat some breakfast, maybe pop a GU before the start, and if you really feel like it, one on the bike.  And just stay hydrated and hold on for dear life.  Oly is different.  Exertion time is double.  So it will be breakfast early, a GU about 10-15 before the start of the swim, a GU early in the bike, and possibly at the end, and then rely on the hydration stations on the run. 

Oh, and this 10k will be a PR cause I've never raced a 10k ever!  Heh.  Yeah.  This is gonna be fun. 

I'm really not that nervous.  I doubt I will do this distance again.  I just like the Sprints.  I love pouring everything into 60-75 minutes of hell.  Red lining the HR.  Pushing my body to the limit over that short time frame.  It fits me.  At lest I think it does.

So, as you can see, even this post is (taper madness) rambling.  Heh.  Well, be thinking of me on Sunday morning as I participate in the Worlds Largest Triathlon, the Chicago Accenture Olympic Distance Triathlon.

Have a great weekend folks.

  • Calories: 1860 From fat:623.23 (69.15g, 33.51%), From Carbs:871.22 (217.48g, 46.84%), Protein:365.55 (91.25g, 19.65%)
  • Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8.5
  • 24m 10s
  • 1143.00 meters
  • -----

WU: 300 & 6x50 on 10" rest
MS: 4x100 on 20" rest
CD: 200

  • 30m 08s
  • 7.98 miles
  • 15.89 Mi/hr

Bike Base
Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.

I think I'm going through true Taper Madness. 

  • Calories: 2325 From fat:760.96 (84.75g, 32.73%), From Carbs:1230.3 (308.32g, 52.92%), Protein:333.74 (83.64g, 14.35%)
  • Health data: Sleep: 5 Stress: 4 Soreness: 5 Fatigue: 4 Hours slept: 8.5 Overall Workout: 4
  • 27m 32s
  • 2.73 miles
  • 10m 05s /Mi

Run Speed
20' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.

Decided today that I'm going to try to make an effort to keep track of what I'm eating. Not for the weight loss but for the energy input. If I truly want to try to make the step up to the next level, nutrition will have to be a part of it. And not just race nutrition, but daily nutrition.

And I'm also going to give a good long hard think in the off season about getting a coach for the 2009 season. We shall see.

  • Calories: 1222 From fat:500.54 (55.76g, 40.96%), From Carbs:414.69 (103.93g, 33.94%), Protein:306.77 (76.89g, 25.1%)
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 RHR: 8 Overall Workout: 4
  • 28m 14s
  • 1280.16 meters
  • 02m 13s /100 meters

WU: 300 & 6x50 on 10" rest
MS: 6x100 on 20" rest
CD: 200

Skipped the bike today.  Not too worried.  Nothing major.  Especially since this is a taper week.

Swam tonight with Beth.  Felt good to get back in the pool since it has been closed for the last week.  Stroke is feeling so good lately.  Did each of the 50's in 0:49 and did each of the 100's in 1:42-1:43. 

Then we went for sushi!!!  New place and it was awesome.  I had the Sushi Boat for 1.  1 California roll, 8 sashimi and 8 nagiri.  Oh.   My.   God.   It was so good.  So fresh.  So clean.  So pretty.  And sooooo gone in my tummy.  Yeah me!  :)


  • Health data: Sleep: 5 Stress: 4 Soreness: 3 Fatigue: 4 Hours slept: 9 Overall Workout: 3
  • 20m 12s
  • 2.17 miles
  • 09m 19s /Mi

Run Base
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.

  • Yoga
  • 1h 00m

Race report is up.


I've got the day off and I'm going to enjoy it. 

  • Health data: Sleep: 5 Stress: 4 Soreness: 3 Fatigue: 4 Hours slept: 9 Overall Workout: 3
  • 14m 19s
  • 749.81 meters
  • 01m 55s /100 meters
  • 36m 35s
  • 12.43 miles
  • 20.39 Mi/hr
  • 23m 42s
  • 3.10 miles
  • 07m 39s /Mi

crowny2's Training Log

 August 2008 
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