After a wicked build cycle winds down, including a PR pace on a 22 mile run that knocked :30/mile off my long run pace, and an all time high on power output on the bike and PRing time/distance and pace on that power... I'm tapering.
I hate tapering. Just like they say, I feel sick, tired, and frustrated. No sense of accomplishment without a 6-7 hour workout on Saturday and Sunday. Feels like I'm instantly falling out of shape.
Today I got a good but short workout in on the bike 2x10 intervals at crazy power I've never held on the bike before. That was crazy HARD! so much for "tapering" !
I am starting to feel very READY for the Montauk MightyMan 70.3 --as coach Joe puts it... it's just another workout now. Far less of a workout than my average weekend workout.
Pretty cool... Bring it.
Tuesday, September 28, 2010
Friday, September 10, 2010
Great Long Intervals
Today, I went with Coach Joe to Hecksher State Park on Long Island. It's has a relatively small loop going around it. Two roads, double lanes, pretty good condition... and almost zero cars.
Whitetail deer everywhere, and on the Great South Bay to boot.
This loop is awesome for power training on the bike. Most of my interval workouts are influenced for the worse by traffic, lights, and other danger. Not here, you get to just drop it like it's race day.
I did 3 30 minute intervals, holding power normally only done for 8-20 minute intervals... so it was a lot. I dumped all I had into this workout, and hit the average power we were looking for... HIGH!
I felt great afterwards, beat up, but great that I did such a strong workout. My speed was off the chart. I can easily hold mid 20's now on the bike (flat) and never dropped below 18 even in really bad wind by the water.
This was another good day. Tommorow, I'm off to the east end of Long Island to ride in the MS150 with my wife Janine. Janine's dad John has Multiple Sclerosis, and the team she's assembled has raised about $25,000 for MS research... if you'd like to support this effort... visit: www.teamlufrano.com
While this is a 2 day 150 mile ride (about 75 each day) I'll only be doing the first day. Saturday, I'll do the ride, and push it. I need to get 5:30 ride time in, so I'll finish, turn around and head out for probably another 1-1.5 hours, depending how fast I do the first 75-80 miles in the planned course. When I wrap 5 1/2 hours of biking, I'm going to try and brick that bike with a short 30 minute run.
Sunday (when I wont ride with the group again) I'll be doing a 21 mile run. Every run now, Coach Joe raises the pace target. It's a little hard to believe how fast I am going to have to run this, but I will throw myself at it.
Tonight, I watched the 2009 Ironman World Championship again on DVR. Watching Chris Lieto on the bike is so inspiring. He really is my hero! Watching champ Craig Alexander on that run is also inspiring --he's unstoppable. Can't wait to see these guys slug it out in Kona again this year!
Just a few weeks to the MightyMan Half Ironman... I will be ready to bring it... definitely looking for a major PR.
M
Whitetail deer everywhere, and on the Great South Bay to boot.
This loop is awesome for power training on the bike. Most of my interval workouts are influenced for the worse by traffic, lights, and other danger. Not here, you get to just drop it like it's race day.
I did 3 30 minute intervals, holding power normally only done for 8-20 minute intervals... so it was a lot. I dumped all I had into this workout, and hit the average power we were looking for... HIGH!
I felt great afterwards, beat up, but great that I did such a strong workout. My speed was off the chart. I can easily hold mid 20's now on the bike (flat) and never dropped below 18 even in really bad wind by the water.
This was another good day. Tommorow, I'm off to the east end of Long Island to ride in the MS150 with my wife Janine. Janine's dad John has Multiple Sclerosis, and the team she's assembled has raised about $25,000 for MS research... if you'd like to support this effort... visit: www.teamlufrano.com
While this is a 2 day 150 mile ride (about 75 each day) I'll only be doing the first day. Saturday, I'll do the ride, and push it. I need to get 5:30 ride time in, so I'll finish, turn around and head out for probably another 1-1.5 hours, depending how fast I do the first 75-80 miles in the planned course. When I wrap 5 1/2 hours of biking, I'm going to try and brick that bike with a short 30 minute run.
Sunday (when I wont ride with the group again) I'll be doing a 21 mile run. Every run now, Coach Joe raises the pace target. It's a little hard to believe how fast I am going to have to run this, but I will throw myself at it.
Tonight, I watched the 2009 Ironman World Championship again on DVR. Watching Chris Lieto on the bike is so inspiring. He really is my hero! Watching champ Craig Alexander on that run is also inspiring --he's unstoppable. Can't wait to see these guys slug it out in Kona again this year!
Just a few weeks to the MightyMan Half Ironman... I will be ready to bring it... definitely looking for a major PR.
M
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