Nose, meet Grindstone. Grindstone, this is Nose.

The next three weeks are the most important in terms of getting ready for Collegiate Nationals. The track workouts begin tomorrow, as do all the tempo, LT and VO2max interval workouts. I should see some good things happen if I stay healthy and keep the training load under my belt.

Right now, my swim is just about where I want it, I'm not worried about the bike...we'll find out where I am this week, and the running is sure to come along once I get my butt kicked around the track a few times.

7 weeks and counting!

Splash n' Dash

Today the CU Triathlon Team hosted a "Splash n' Dash" aquathlon. I did the 1000 swim/5k run and had some positive results. I was able to PR in the swim and negative split the second 500, which means my pacing was spot on. I didn't feel that powerful in the water, but I just stuck with the game plan and pulled out a good swim time. The 5k I ran was slower than last week's Frozen Foot, but the course was hillier and the swim beforehand slowed me down a little. What I am more happy about is that I was able to stick a lot closer to the competition.

The run splits will come down, way down. I promise.

Rollin'

New rollers came in today. I bought some shiny aluminum Kreitler rollers to replace my 15-year old busted up PVC rollers. The drums on the Kreitler rollers are only 3" in diameter, which makes riding them a lot twichier and they also provide more resistance than 4.5" rollers. It simulates riding on the road very well. Here's a picture of me catching up on some leisure reading in my down time... :-)

Sweet!

I felt really good today in the water. My main set was a 30x100 with base and tempo sections. I was hitting 1:15/100 on the base and 1:10/100 on the tempo with my heart rate within the proper range (126bpm for base pace). I have no idea what was different about today, but my arms and legs felt strong. I want some more!

I'm really looking forward to the hill workout I have planned for my Thursday run. Time to put the hurt on! Next TT is the CU Tri Team Aquathlon this Saturday.

TT's

I had a couple time trials this week to gather some heart rate data and baseline times for reference later in the season. Both went well, and just affirmed that my training is taking effect now that I am healthy. I set a PR in the 500 swim TT, which is good news because I feel like my swimming has just started taking off and will only improve from here. Sub 20-min 1500 in April will be cake.

Today I had a 5k run TT, my first "open" 5k, or any distance for that matter. I haven't been able to run consitently ever, and just recently my IT bands have stopped nagging me so it's time to find out if I respond to some structured run training. The time I got was about what I expected, but I want to be able to run at that same pace for twice the distance off the bike in April, good for a sub-37 minute 10k

I'll have a bike TT coming up soon, but the bike is the least of my worries.


Frozen Foot 5k heart rate (bpm), pace(min/km), and altitude (m) data