Bike 1 hour

I felt good after the previous days workout considering it was both a tough bike and then swim workout. Although I didn’t feel outstanding. After a long lazy morning, I finally had the motivation to go riding around 4:30. The effort was to be low and the spinning fast. I went hard only once for about 20 seconds. The rest was just some efficient pedaling with a smile on my face. I went down Hill Rd for 15 minutes before turning around at Pierce Park Rd. Then, I attempted to find my wife, who left before me and went out towards the dam on a longer ride. I rode through town and got on the greenbelt by Warm Springs. I kept riding towards the dam until I reached 45 minutes and decided it was time to turn around. I just missed my wife by seconds, I later learned, because she called me with a flat tire (goat head). I met up with her at State and Broadway as the sun was setting. We fixed her tire and rode home together.

Bike 32 miles in 1:40:00 — Swim 3100 in 50 minutes

I felt like I did not get enough biking in throughout the week so I wanted to get a good one in today. I decided to go to the end of Eagle rd. where it runs into a dirt road. I stayed in the small chain the whole way out and kept the turn-over high with the effort low to moderate. There was a head wind, but the day was awesome fro riding. I reached the half-way point (16 miles) in just under 53 minutes. On the way home I went to the big chain a couple times and went hard 2 or 3 times. Until the last 4 miles I kept the pace moderate to strong. It was a significant negative split and I felt strong with little or no leg burn.

I also wanted to keep my swimming up to speed so I planned a tough workout to keep my stamina up for a few more days before tapering. My legs were a little sore upon warming up. But I believe swimming always helps to recover my legs from bike or run workouts.

On a rare gloomy day I over-dressed for the track workout. I drove the mile to the Boise High track today because I was going to try some running flats given to me by a friend. I warmed up a mile at a little over 7 minutes and became too hot. So I pulled my sweats up over my knees and elbows to cool off. When I stopped I felt some shin splints for the first time in ages. I assume it is from all the pavement running I have been doing (Barber to Boise, running in the neighborhood and now the track). I put on the new running flats, which are only a size 10 (I’m usually a 10.5). Then I ran a fast 1/4 at 1:13. The shoes felt like I didn’t have enough support. I was then going to try the other pair but the inserts are glued to the shoe so I wasn’t able to place my orthodics properly underneath the insert. I will have to buy my usual running flats from Bandana’s this weekend.

I put my training shoes back on and ran a 1/2 mile at race pace. My first 1/4 was about 1:21 so I tried to negative split to get under 2:40 but ended up doing about the same split for a final time of 2:41. After another easy quarter I sprinted one more time with a time of 1:10. Along with some slight shin splints I was noticing a pain on top of my right foot from the tendon leading into my big toe. It goes away when I take the shoe off and I don’t feel it while running?

I was a little disappointed that my 1/4 didn’t get well under 1:10, hopefully I just need another week before I’m running faster.

I received a book I ordered today titled, “Running for Triathletes”. With my shins aching and my times slower than I wanted, this was my perfect antidote. The book explains how many people overlook the technical aspect of running and try to improve through training alone. Sounds exactly like me. It goes on to explain efficient running technique and also common mistakes. In the first 30 pages I have read, it seems I have a mired of problems to address. Every time he brings up classic examples of what not to do he starts describing my form. For instance, placing the foot down in front of the knee and hip causing; horizontal displacement, a loss of elasticity in your muscles, more time for gravity to pull your force down, longer foot on ground time, a lean back posture, heel strike, braking, shin splints, more pounding on the body, and much more energy to go the same speed as an efficient runner. Phew! Sounds like I have some work to do as I am a perfect example of all of this.

I wanted to devour the book in one night, I had so much to learn and was having ta-dah moment after ta-dah moment or should I say duh! I had trouble sleeping, tossing and turning late into the night, I almost turned the light back on and started reading again, alas, 1:30 am was too late for that kind of craziness. I had to meditate in an attempt to get the prevailing thought of ‘running’ out of my head. I was dreaming of an efficient run technique and encountering injury-free running with faster times.

Oct. 26

8 days until Treasure Island

Swimming was the only thing I had planned for today so I am making it a good hard workout. My plan is to continue swimming hard up until 3 days before the race while tapering off the bike and the run. I am starting to feel rested, most notably from a lack of soreness and waking up before the alarm goes off. I have also taken a nap the last 3 days during my lunch break. Mon and Tues I slept like a log for about 45 minutes. Today, I slept for only about 20 minutes and not as deep.

I’m proud of my intricate set for the day. I took no rest between sets. The 200’s are descending while the 100’s are ascending. This made the middle part pretty tough. I was winded when I started the 200’s on the 2:10. I did not get out fast enough for this reason. If I would have taken 20 to 30 seconds rest I think my times would have been 4 or 5 seconds faster. But I got a very intense workout in.

Bike 50 minutes — Ran for 20 minutes

I was not motivated to workout upon returning home from work. It already seemed late in the day with the sun fast sinking on the horizon. By the time I started my ride it was already getting too dark. The new chain felt fast, and the bike more efficient and responsive. I, however, didn’t feel much power, I did notice a lack of leg burn after some hard efforts. I only biked down Hill rd to Collister and then back to the North End. It was too dark to go much further. Rather than stop biking after only 25 minutes I practiced my corning in the North End grid. I went all over, randomly turning corners. Then, I went around my block about 8 times.

That was to be the extent of my workout but Milo had not been outside and my wife was not back from the Co-Op yet, so I figured I would run around the block a few times. I never, ventured far from home but I ran about 20 minutes, mostly going up and down 17th and 18th streets. I did several far liks and tried to keep my leg speed up. I was euphoric when I returned to the house. Just enough working out to do something…a little speed work…but not too much to cause unwanted fatigue.

I am also waking up before the alarm clock goes off… which has not been happening for a while. It’s a good sign that my body is recovering well and I am starting to be rested.