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Monthly Archives: August 2007
2200
is a good number. Even number, round, easy to remember. I think I’ll race IronMan with 2200 pasted all over me … in the meantime, I’m racing a little warmup in Kelowna this weekend. Next weekend is the big show.
Blue in the Water
I tried out my new rash guard for a little extra warmth (and added UV protection) during my swim at UBC outdoor pool. It worked well. I’m not quite at the stage of pool accessory mania but my outfit IS very blue. I cut the swim short today. I’m still not feeling 100% from the flu like symptoms of my wasp sting reaction.
swim
warmup 400f, 2x50dr, 100p, 100f
12 x 100f @ 30sR @ 2:05 pace
45min total
Stung
Ack, I’ve been stung by a wasp. Unfortunately, I’m allergic.
As I write this post (almost a week later), I’ve recovered from looking like a pufferfish and being totally knocked down by the flu-like symptoms that accompany my body’s crazy reaction. After spending the weekend in an anti-histamine induced haze, I slept 16+hr on Mon and skipped the workout on Wed. It’s taken me almost a week to recover.
Racing Flats
Coach Drew had me in racing flats for the 400m pieces. Fast and strong, that’s how I felt. After so much long slow stuff, it was refreshing to do a teeny bit of speed work. Let the taper begin!
run group
15 min warmup jog
2 x 400m, 4 min rest (fast; split @ 1:21)
3 x 10min, 2 min recovery (easy; 9:45/mile pace)
2 laps jog
Peach City Rocks
Peach City Runners put up aid stations on the IMC bike course this weekend. 
Cold water, free gatorade, and lots of friendly encouragement. It was awesome!
bike
5h:55:12, 157.0km
Avg HR 137
2992 Kcal (12 gels + 3 gatorade = 1500Kcal intake)
Avg Sp 26.5km/h, Max 72.4
Avg Cd 88, Max 111
run
45 min brick
(ate 2 gels on the run)
One More Swing at Bat
I’m heading up to the Okanagon this weekend for one last ride of the IMC bike course before the big day. I’m a little worried that my body will protest. The plan is to take it easy. It’s the last big build week for everyone so I’m sure there will be lots of people out on the course. In fact, the local run shop Peach City Runners is setting up two aid stations (at the out/back and at the top of Yellow Lake) for all the IMC folks out training. What a cool community thing to do. I’ll stop for sure, if only to say, “Thanks for your support, you guys are awesome!’
bike
35:45, 14km easy spin
Avg Sp 23.7km/h, Max 31.3
Avg Cd 83, Max 96
testing out the new rear cassette, 11-25
No Speeding Tickets
This was a “learn what your IronMan marathon pace feels like” workout. Ten minutes per mile feels slow. There’s no way around it. My body felt relaxed but slow. Near the end of the workout, I started getting bored and feeling tired aches in my back, calf, and other niggly spots. I think I let myself get dehydrated and as a consequence didn’t sleep very well. I tossed and turned, and woke up in sweats a few times. Not a restful sleep. We’ll see how that sets me up for the big weekend ahead, ack…
run
10 min w/u
6 x 1 mile @ 10min/mile pace
2 min recovery
5 min c/d
Pool Schedules
Why is it that I can’t read pool schedules? I think swim schedules must be in a different language or something. After deciphering all of the footnotes and special closures, I had determined that the only pool open at UBC today was the indoor pool. 3km indoors flipping every 25m, sigh. Why oh why? I wasn’t looking forward to it, to say the least.
You can imagine my surprise when I discovered the empty outdoor pool. 50m, a lifeguard, and only two other swimmers. I had no sunscreen. For a millisecond, I worried about my perfect two piece tan lines that would be screwed up by my indoor only racing suit. [chuckle] Then I stepped outside, ah heaven! I rattled off this workout feeling good, but a little rushed for time. That’s the problem with swimming in the middle of your work day. I had to skip the 7th 300m rep, and cut the cool down a little short.
swim
w/u 400f, 2x50dr, 100f, 100p
6 x 300f @ 30sR
c/d 100f
total distance = 2600m