Sunday, November 25, 2007

This Week in Training

Monday:
.75 mile warmup, drills & strides
6x200 3 min rec
(36.1, 37.1, 35.3, 37.0, 35.7, 36.3)

Tuesday:
.75 mile warmup, drills & strides
1x300 15 min rec; 4x200 5 min rec
(51.17; 32.0, 33.6, 32.0, 33.5)

Wednesday:
.5 mile warmup, drills & strides
4x300 5 min rec; 3x200 3 min rec
(59.7, 57.9, 56.7, 56.8; 36.1, 36.2, 35.2)

Thursday (Thanksgiving!):
.75 mile warmup, drills & strides
4x100 fast strides
.75 mile cooldown

Friday:
.75 mile warmup, drills & strides
2x4x200 2 min rec, 5 min btw sets
(34.6, 34.7, 34.2, 35.2; 35.0, 35.7, 35.6, 35.7)
.75 mile cooldown

Saturday:
1o minute warmup on rowing machine
Weightlifting
Drills & Strides
6x50m with walk back rec

Sunday:
Off

Training was pretty hard this week. Every day except Thursday was cold (no higher than 45) and super windy! I was layered up like you wouldn't believe and never once was I too warm. I can't wait for Monday when I get to start training inside! No more 35 degree workouts, no more wind aided and wind retarded workouts, and no more layering! I'll be training with the high school team that I coach, or more likely I'll be training while I coach them, which can be tricky, but at least I'll be inside.

Friday, November 23, 2007

Looking Forward: 2007-2008 Season

I've been in track training mode since the middle of October, but my racing season officially begins in 3 weeks at the first BU Mini meet. I had been considering doing the first 2 meets of the season in New England, which are the next 2 weeks, but I'd like to get a little more training in before I jump into a meet. This season I'm going to be focusing on the 400, with a lot of 200 races in there to help me keep up with my speed.

My current PR's are 200 : 26.75 and 400 : 60.05 (AARGH!). Both of those were set in Indoor track, the 200 in 2004 and the 400 in 2005. Indoor track tends to be better for me because I usually take 2 graduate courses in the spring. I can usually make it through indoor training well before things go crazy in the spring. Luckily I'm almost done with my degree and I'll only be taking 1 course this spring.

My goals for this season are:
1. Train consistently all the way through July, when the last outdoor meets happen. I used to be able to do this no problem, but now with teaching, coaching and grad school, it can often be difficult to hit the track and the weightroom.

2. Run a PR or close to it in the 200. I'm not focusing that much of my training specifically on the 200, as I've done in the past, but you still have to be wicked fast in the 200 to run a good 400.

3. Break 59 in the 400. As I just said, in the past I focused my training on the 200 and just ran a few 400's, but this year I have my sights set on the 400. By the end of the season, I'd like to have a PR well under 59 seconds. Just how far below I can get really will depend on the quality of training that I can put in. I'm also trying a Clyde Hart inspired strength focus in my training, while still keeping some of my trademark speed work. Hopefully it will be enough!

To be honest, if I can reach these goals, that might be the end of my sprinting career. I've been doing it for 5 years post-college and I'm ready to move up. I've also got some goals for the 800, mile, 3K, and 5k that I'd like to take a shot at soon. So, this may be my last hurrah for the short events. I guess that it all depends on how the year goes. If I reach my goals, I may want to try for more, or maybe I'll just be ready to move on; we'll see!

Sunday, November 18, 2007

This Week in Training

Monday:
3 miles easy

Tuesday:
Off

Wednesday:
.75 mile warmup, drills & strides
1x300 (15 min recovery); 4x200 (5 min recovery)
(51.2; 33.4, 33.3, 34.4, 33.9)

Thursday:
Grad school

Friday:
.75 mile warmup, drills & strides
2x500 (10 min recovery); 3x200 (3 min recovery)
1:35, 1:34; 36, 36, 36

Saturday:
.75 mile warmup, drills & strides
3x3x30m

Sunday:
3 miles easy
core

Getting there. I'll definitely be ready on December 15 for my first meet. A few more weeks of consistency (which will be easy once I start coaching indoor track, since I'll have a guaranteed place to workout just about every day) and I'll be ready.

Monday, November 12, 2007

Ironman 70.3 World Championships

This weekend Janda and I traveled to Clearwater Beach, Florida for his last race of the season: 70.3 World Championships. As the defending 30-34 Age Group World Champion and after he season that he has had, there were a lot of expectations on Janda's shoulders and he came through beautifully. Not only did he repeat as 30-34 Age Group World Champion, he is now the overall Amateur World Champion! We figured that it would come down to him and a few other guys for the title, but you never know how the race is going to turn out until you cross that finish line.

We flew in early on Friday morning and after a false start to the east, we made it to Clearwater and Janda picked up his athlete packet. We then headed to our hotel, the Clearwater Beach Hilton, which was (no exaggeration) 200m from the transition area. When we checked in we found that not only was the hotel right next to transition, but we also had an awesome room. It was definitely one of the nicest hotels that we've stayed in.
Our hotel overlooking the transition

After a slight problem with a rear brake cable, Janda got all of his gear packed up and safely into transition. He finished his shake-out workouts and then we headed down to a local pizza place for dinner. Let's just say that it wasn't Gloucester pizza. After that we headed back to the room, relaxed and massaged until bed. I woke up a bunch of times due to the street noise, but thanks to a pair of hotel-provided earplugs, Janda slept the whole night through.

Clearwater Beach in the morning

At 4:55 I woke up with a nervous pit in my stomach. I swear that Janda's races make me more nervous than my own! 5 minutes later I woke him up and the day began. Janda got his bike stuff ready then we went to transition to double check his bike and gear. After that, because our hotel was so close, we headed back up to the room, checked the swim gear and then Janda suited up. We headed down to the start at about 6:45 so that Janda could warm-up and wait for his wave to go off at 7:45, 35 minutes after the pro men. After a warm-up swim, Janda headed into the corral to wait for his wave to begin. I watched the start and then headed across the beach to wait for him to come out of the water. 29 minutes later, Janda hit the beach with plenty of guys in front of him to catch.


Janda heading out on the bike

I watched him head out on the bike and as I was cheering him on I heard someone else yelling "Go Janda." Since he may be the only Janda in the world, I figured that it must be Liam, one of Janda's top young athletes and a fellow Gloucester native who has relocated to Texas. Sure enough, it was. So Liam and I grabbed a drink and headed out to the bridge to watch the bike and run. We had a while to wait for the pro men to start coming by, so we amused ourselves for about 45 minutes on the side of the road. Then the pro men started coming by; we could already tell that it was going to be quite a race. We watched them come by heading into transition and then running out over the bridge to Clearwater. A few pro women started to come by, so we knew that Janda would be in soon. As I'm leaning into the road looking for age group numbers on the back of cyclists legs, I feel a bike coming up on me. It was Janda and he was riding the curb so tight that I thought that he would take my head off. Liam and I were both unprepared and all that I managed to get a picture of was the pavement.

There were only a couple of 30-34 guys in front of Janda, and since the run is his best segment, I was confident that he'd overtake them soon. Liam and I crossed the median to watch the run more closely now and almost got knocked over by the wind and mirrors of the huge buses and trucks that were going by. You'd think that they would go slow because of the race, but apparently not. After Janda passed us, looking like a man with a mission, we headed up towards the 6 mile mark. As he came by the 6 mile mark, Janda had already taken the lead for his age group and we knew that he'd be fighting for the overall title. Janda headed toward the turn-around and Liam and I walked up to the 7 mile mark. Given his pace, we knew that he had a chance to set a PR and maybe break 3:56, so we shouted mad encouragement to him and then raced to the finish line to get a good spot.


On the run

We were also cheering on Liam's friend Kelly, who was in the women's 30-34 age group wave. She was on the cusp of a big breakthrough time too, so it was pretty exciting and nerve-wracking for us spectators. As we were watching those two running, we also got to see the top two men go by, neck and neck with a half-mile to go! What a race!

We got to the finish line, got a prime position and then the waiting began. After what seemed like hours, Janda finally came around the turn, sprinting for home. Official time : 3:58:01! We had to wait about an hour for the other age groups to finish to get his official place, but it was worth it. 1st amateur, 19th overall!

World Champion!

A few hours later, we all met up again at the banquet out on the beach at Sand Key Park. We certainly can't do that at home in New England in November! We hung out with Liam and Kelly as well as one of Janda's other up-and-comers Amanda Russell and her husband Matt. While I didn't love the food, the banquet was a lot of fun. We had some good company and Janda got to go up on stage again as World Champion! After the banquet ended, we all walked back down the beach to the hotel that Liam and Kelly were staying at and hung out as long as we could all stay awake: 10pm! Hey, it was a long day. Especially for Janda, Amanda and Kelly.


Amanda and Matt . ........................Kelly and Liam


Me and Janda

The whole day was great. Liam and I had a great time spectating, although I know that he would have rather been racing! We got to see all of the usual New England triathlon scene guys and girls and the weather ended up beautiful and warm.


Beautiful Clearwater Beach

For once, we didn't have to fly out ASAP, so we really got to relax on Sunday. We had breakfast at an awesome little diner, chilled on the beach and played mini-golf. Although Janda in the World Champion, I won at mini-golf at least! It was a close game, but I pulled it out in the end. We grabbed some dinner at the airport and then headed home. All in all, I'd say that it was one successful weekend.

This Week in Training

Monday :
.75 mile warmup and drills
6x100m strides
.75 mile cooldown

Tuesday:
1 mile warmup, drills & strides
2x500 (10 min recovery)
3x200 (3 min recovery)
(supposed to hit: 1:35-1:37; 38, 37, 36)
(actually hit: 1:37, 1:39; 35, 36, 37)

Wednesday:
1 mile warmup, drills & strides
4x300 (5 min recovery)
2x200 (3 min recovery)
(supposed to hit: 56; 37, 36)
(actually hit: 56, 56, 55, 57; 35, 37)

Thursday:
2 mile jog

Friday:
1 mile warmup, drills & strides
8x30-50m sprints
1 mile cooldown

Saturday & Sunday:
Watching Janda's race and relaxing with him after the race

Not quite a full week of training b/c of the trip to FL, but pretty good. I've started Clyde Hart's training. There are specific times to hit in each workout, so I"m doing my best. I think that it will get easier after a couple of weeks when I get used to pacing myself again. So far so good though.

Sunday, November 4, 2007

This Week in Training

Monday:
3 mile easy run
12 minutes of Yoga (It made me nauseous!)

Tuesday:
1 mile warmup, drills & strides
Strides
1 hour Yoga video (no nausea this time)

Wednesday:
3 mile run
8x 30s hard/30s easy

Thursday:
Grad school

Friday:
3 mile easy run
1 hour Yoga video

Saturday:
Weightlifting

Sunday:
1 mile warmup
4x400 2 min recovery
(84.7, 81.4, 85.7, 84.3)
I would've done a couple more, but a little kids' soccer tournament arrived.

Next week I'm starting my 4 week Pre-Competitive cycle. I'm trying Clyde Hart's training plan/advice this year. The one thing that was lacking in my 400m fitness before was finishing strength and Hart's plan seems heavy on that, so I'm going to give it a shot. We'll see in December.

I'm also very inflexible nowadays, so I thought that I'd give yoga a shot. The first dvd that I got from the library is a little too out there for me, but I've ordered a couple more that are supposed to be more athlete oriented, focusing on the activity and not the philosophy.