July 25, 2007

One year anniversary

OK so today it is exactly 1 year since my first run. I already posted a long description of how I got here so today I'll just throw in some numbers and key statistics:

  • I'm 45 pounds (20 kg) lighter now
  • I have run over 1300 miles (approx. 2100 km)
  • I have run through 3 pairs of shoes (and I'm like mid way through on another two pairs)
  • I have covered over 800 miles (1300 km) on the bike since May
  • I have swam over 10mi (16km) since May
  • Went from jeans size 38/32 to 31/32
  • Went from shirt size XL to M
  • My wardrobe got significantly smaller as I have not yet replaced all the clothes - oh anyone interested in size 38 jeans?
  • Feeling great every day - even when I travel and sit through the meetings (well I get cranky during the taper before the races as I miss pounding my body for at least an hour every day)
  • I do not mind getting up at 4:30 to get my run, bike ride or swim in before I have to strart working (most of the days I can sleep in and get up at 5:30).
  • Here are the personal best that I achieved during the past year:

    • 5km - 22:35
    • 10km - 49:44
    • 10mi - 1:24:27 (not really a race I took it very easy as long run)
    • 13.1mi - 1:49:22

I'm really looking forward to keeping this up and improving my PRs and adding the triathlon PRs to this list later this year. Season is not over yet.

July 24, 2007

Tools of the trade

I just realized that I did not share a picture of my bike here. So to correct this omission here is the picture.

It is a Specialized Transition S-Works frame from 2006 with Mavic wheels and Ultegra components, Profile Design T2+ tri bars and yes it is fast on the road. I took it this past weekend for a long ride of 3 hours and covered over 60 miles averaging 20.3 miles per hour. Only if I can fine tune the engine even more and get to 21-22 mph range...

July 8, 2007

Week 4 complete, 9 more to go

This past week was quite good - it was the short R&R week. I had only two short 45 minutes swims, few runs, some biking and first official brick of 2 hours (more about that later). To make my training more interesting I started to follow the 3plus2 FIRST program that makes all 3 runs in the week quite challenging. One run is intervals on track or treadmill, second run is tempo run and third one is a long run. It sounds quite OK and almost the same as my previous program, until you look at the pace that the program prescribes based on 5k finish time. I had to get my intervals pace up by almost 1 minute per mile, tempo runs by about 45 second per mile and long runs by about 20 seconds per mile. Yeah it is challenging, but it is also a lot of fun. My runs started to get little repetitive so this is a welcome change.

Swimming has been going quite well and I did two swims without the wetsuit which is much, much, much harder than in the wetsuit. I also finally found good ear plugs that do not leak and I do not lose them. So I'm quite happy swimmer. Will see how much better I can get by doing drills and focusing on being fluid in the water. I'm no master swimmer, but my freestyle at least resembles a real freestyle and I can keep going the whole 60 minutes which should carry me through the Half Iron swim quite ok.

Biking is getting really good - I had to replace tires on the bike and I went with the recommendation of my store and bought 700x23c tires instead of the 700x20c. Wow what a difference - I do not feel avery single stone as I did before and the tires held well during the entire bike ride on the weekend. When I replaced the tire I blew up last week I saw a big cut through the whole tire (not only stem) and realized that whatever I ran over while doing 50 miles was very, very sharp. Every time I ride that hill I keep closer to the road to avid repeating that experience. This weekend I did a long brick with few guys from around Quakertown. I really enjoyed the ride in the group - it was much more fun to chat with people while riding than to ride by myself.

Oh and the fueling on the bike went well. This Saturday I downed one PowerBar before the ride and then had one gel every 40-45 minutes. I bought another bottle holder and hydrated the whole ride. This carried me just fine through the whole 90 minutes on the bike and over 40 minutes of running.

So there are another few weeks before the first race - Lehigh Valley Steelman Olympic. That should be fun race and a good introduction to the sport for me. The venue is really nice and there are only few hills. None that I would call nasty so it should be fairly manageable race. The Half Iron will use different route around the lake and it will have more hills - one of them is pretty steep and we will have to do it three times. I know I can do it twice and I guess next weekend I'll see if I can do it three times. I have 2.5 hours to figure that out.

If you are from around Quakertown, give me a haul and we can meet-up for the ride.