BlogSeptember 17, 2007 Kona Training: Week 2 Well, I'm still not back in the water but I had some encouraging news this week regarding my injury. Nate Koch over at Endurance Rehab in Scottsdale has been helping me with what is an incredibly inflamed head of my biceps tendon where it enters my left shoulder. Despite my very educated opinion, Nate has assured me that this injury is in no way related to my massively oversized guns. Instead, it's most likely due to my poor posture and weakness/imbalances in the muscles in and around the shoulder area. It's now been two weeks since I've gotten wet and today I'm considering resorting to some one-armed-swimming-with-fins. Anything to pretend to be preparing. Nate's said that the idea of swimming regularly within a week may not be impossible. If this happens, then I may be ready enough to have a good day on the swim in Kona! Guess we'll see. Sepember 10th - 1 hour run at about 6:45 pace, felt good once I got out there, slept at about 9000 feet last night, beginning to feel more comfortable in the tent. September 11th - Rode the bicycle trainer medium-hard for an hour focusing on keeping my cadence above 100, felt pretty strong. - 5 mile easy treadmill run, felt strong, running is going great right now. September 12th - 90 minute track workout, this was a big one. After a 2 mile trail run warm-up we completed 10x800's on a 6 minute send-off. This was a marathon test designed by this guy named Bart Yasso. According to "Yasso's Formula" whatever you can hold for these 10 800's is what you can run a marathon in. So if you hold 3:00 for each of these, then you can probably run around a 3:00 marathon. Everyone's convinced it's a solid formula, I'm not so sure. One twist is that you have to keep jogging during your rest time, so I tried to fit in an extra lap here. Eric Chebi and Stephen Stromberg were also making that whole extra lap, as it got harder each repeat! I ran around 2:20 on these 10 800's, man did the last few get hard though! I would be ecstatic to run a 2:20 marathon and am certainly not in that kind of running shape right now, but I guess you never know. - Rode the exercise bike medium-hard for an hour at 100 plus rpms, felt good. - 30 minutes firm on the cybex ellyptical ski machine, trying to get everything loose after a hard morning workout. Slept at 9000 feet last night. September 13th - 1 hour hard run in the head at under IM goal pace, felt good, very motivated out there doing my best lava-field simulation run. - 1 hour easy bike ride on the indoor trainer, felt good, spun the legs out. Slept at 9000 feet. September 14th - 1 hour medium intensity trail run in the heat, felt a little tired and sore. - 1 hour bike ride indoors pretty hard intensity, felt good. - 1 hour hike up Pinnacle Peak - 2 mile easy walk after dinner (40 minutes) September 15th - My best effort at Ironman simulation today. Marc Rubin and Stephen Stromberg were kind enough to let me join them on a 100 mile "Tour de Scottsdale" ride with lots of hills. I chose to ride my fixed gear bike and we met at 4:00 AM in an attempt to beat the heat. Except for some bothersome shoulder pain I actually felt strong today until it got hot around the sixth hour. At this point I got a 64 ounce Coke slurpy at the gas station and had a pretty bad headache, then a pretty bad stomachache a few minutes later. About twenty minutes after that though, I felt great! Of course the ride finished at the hot hot track and we ran some mile repeats at just under goal IM pace. I was hoping to make six of them, as it was well over 100 degrees out. I did six repeats holding 5:50-6:00 on a 7:30 send-off. This surprisingly wasn't too hard and has me pretty encouraged. After this, I ran one mile at an 8:30 pace to cool down, even though I didn't feel any cooler. September 16th - Marc, Brad Stocker, Michelle, Marc's kids (Nate and Joel) and I all went to Reach 11 to compete in a 5k trail run race for charity called the "I-Did-A-Run". There were a few hundred people there and it was all ready quite hot when we raced at 8:00 AM. I had initially planned on resting today but I figured it would be a good test after the hard day yesterday. I didn't know the trail well so I wore my training shoes and went out slowly. By the end of the first mile though, the lead was mine to the finish! I missed the last turn, it was supposedly obvious to everyone but me and I went straight perhaps costing me thirty seconds. Even so, I crossed the line in 16:55 which isn't bad for a temperature of over 100 degrees and sore legs from yesterday. I cooled down with a 25 minute jog and headed to "The Good Egg" for breakfast. Not a bad week. Nate Rubin (Marc's 8-year-old) had a successful race himself finding what I believe to be the World's Largest scorpion. This thing he found was MASSIVE!!! I couldn't even imagine how many of these things we had just run by in this desert trail 5k. Weekly totals: swim: 0 bike: 11 hours run: 52 miles x-train: 2 hours 19 hours total « Back to Blogs |
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