Woke-up early to get in with all intentions a recovery five miler but by mile one I could tell my body was exhasted...by mile two I usually start to feel better but not this day. I called it a day at only 3.4 miles into the run as I finally listened to what my body was telling me...to stop for the day. Run time was 32:26 with an average HR of 112bpm...
Saturday was a complete rest from any sort of exercising day for me...much needed!!!
Went over to the Village Cycle Sports group interval ride that happens every Thursday throughout the outdoor riding season. The weather was warm and a very strong WSW wind which made things a bit of a challenge but its all good. The area they ride at is about a 2 and a half mile rectangle box as each straight away is just over 1.2 miles long. Lots of people showed up again due to the nice weather which always leads to a large peleton group ride. This is fine if bike racing is your main sport but for tri/du/tt'ers whom drafting is illegal it’s a challenge to get in a clean shot at pushing your own air.
During my warm-up first couple loops I would drop way off the back of the group so I was able to push my own air during those mile repeats. After my legs felt warm-up I worked my way out front of the larger grouping and was able to get on 5 – one mile repeats solo focusing on aero-positioning and getting the power to the ground to maximize the repeat. On by last loop which I use as a cool-down I found a group of friends and on course I pushed the last mile repeat with the 5 of them. Below are some of my better one mile cycling repeats with time and average & max speed:
2:34 – average 23.3mph – max 26.9mph 2:16 – average 26.4mph – max 28.5mph 2:16 – average 26.4mph – max 30.4mph 2:10 – average 27.5mph – max 30.5mph
I rode for 1:08:52 for 22 miles which is an average pace of 19.2mph and a max speed of 30.9mph plus my average HR was at 123bpm with a max on the big push of 151bpm. Overall my performance was good out there but my legs & body were feeling the fatigue from Wednesday night running 1k track repeats…
Last night I headed out to Harper College for my first official Fast Track Running Group track workout of the 2009 season. I ran a 2.25 mile warm-up on the track to get my body ready for tonight’s workout. They had a “lite” repeat session schedule as most of the runners there are racing the Soldiers Field 10 miler this Saturday. On the plate they were running 2 by 1000 meters with 60 second rest between those two then a 90 second rest before a one mile time trial then 90 seconds rest before 2 more 1000 meter repeats with 60 seconds rest between them. Since it was my first time out there this year and I had a strong two-day race weekend last Saturday & Sunday I choose to run 5 by 1000 meters with focusing my closing speed in the last 200 meters. As a group we all ran 6 by 100 meter stride-out to warm-up the fast-twitch muscles…below are my repeats time with average & max HR per each:
Ran a cool-down 1 mile afterwards so I covered a total of 7.5 miles in 1:03:38 with an average HR of 134bpm. I felt great out there this evening as I hit my HR red-zone on each of them to help an-aerobic development of my base training towards the Chicago Marathon 2009 :-)
As I took Monday off as a rest day from my two days of racing I decided to go out on a really ez recovery run this nice evening. My legs & body were still tired as I slothed through 5 miles in 48:26 with an average HR of 119bpm...but I did feel better knowing I got this recovery run in the books for the record;-)
Well as I'm working a half day today I will head out to Galena sometime this afternoon to get settled in at where I'm staying then I will drive the "new" bike course twice (out & back) since its very important to know the course thru the hilliness of Galena especially on the steeper downhill desents...
I shall report from the road the next time you hear from me:-)
Woke-up to a perfect cool & crisp morning here in our region after having taken two days of complete rest from exercising. Ran another easy paced 5.1 miler in 44:25 with an average HR of 123bpm and a max at one point of 137bpm. My legs & body felt refreshed from the rest days so I’m hoping I feel this well on both Saturday & Sunday of this weekend at my races!
Big race weekend for me this Saturday & Sunday May 16th & 17th 2009...On Saturday I will be racing my favorite duathlon out in Galena, Illinois:http://www.galena.org/triathlon
After no long run on Saturday as I just needed a break from it for at least one weekend so far this year as I already had plans to get in a longer hilly bike ride on Sunday morning. I haven’t had much outdoor ride time in this season yet as the weather has been not so cooperative especially during the weekends plus I needed some more saddle time on the Ridley Dean TT bike especially at the mid-distance ride time. The Galena Duathlon is next Saturday so I also wanted to make sure the bike & I were working right before the hills of Galena.
I parked the car early (6:45am) Sunday morning in a Park & Recreation lot close to the Cary Grove high school where the March Madness half marathon starts and ends at in mid-March. This region is really the starting point is for where the hilliness is in our region so this is why I choose this region to ride in as from there I was able to get in 4 repeats up the March Madness mile 9 hill climb plus I was able to head northwest from this region get in a long ride towards McHenry. About the halfway point between these two cities on the county roads is even a steeper hill that I eventually worked 8 hill climb repeats in also. The rest of the ride has a lot of rolling hills to it but none as steep as those two which is fine as those repeats allow me to test my current abilities and most important to make sure I have enough teeth on my largest cassette gear for me to be able to handle Galena which I’m happy to say it does!
I timed the ride perfectly as I wanted to ride for 2.5 hours at intense training pace. I rode 46 miles in 2:30:02 for an average hilly pace of 18.4mph with a max coasting down the bigger down hill at 35.8mph free wheeling as the bike was rock solid at speed. My average HR for the ride was at 127bpm which a max HR on my last hill climb repeat at 150bpm as I pushed it standing up on the pedals which for me takes more effort that sitting while climbing but I was tiring at this point.
After I packed up everything in the car and was heading home I realized that was one fantastic ride for myself this earlier in the outdoor cycling season plus that Ridley Dean sure is one awesome bike:-)
Since I wasn’t too happy with my Indy Mini time last Saturday as my legs felt very flat during that race I decided to run 10 by 200 meters with 45 second recovery between each for this early, humid morning as I prepare for the ever awesome, nice & Hilly Galena Duathlon on Saturday May 16th 2009. Once again I ran these in our neighborhood as I have the distance tracked out perfectly for accuracy so I ran a 1.4 mile warm-up as I leapt into the first 200 after my body was properly at temperature…below are my repeats time with average & max HR per each:
Ran a cool-down 1.3 miles afterwards so I covered a total of 4.5 miles in 41:20 with an average HR of 124bpm. My times were very good and consistent especially after the first 3 of them. I felt great out there this morning as I hit my target zone for this distance every time which is a big confidence booster towards next weekends duathlon!
With strong rain & t-storms in the area I scrubbed my run and decided to ride the 'old Cannondale via the Kinetic rear wheel trainer in the home as the Galena duathlon is coming up quickly on May 16th 2009. I rode the bike for exactly one hour while watching the finally stages of the 2005 TdF on DVD via the TV for inspiration!
I managed to get in 16.4 miles in that hour ride with a max speed at one point of 27.7mph with an average HR of 112bpm plus max HR at 132bpm. My average cadence was perfect at 93rpm and max at 101rpm as this helps flushout my legs from the weekend race...
Glad I got in that spin ride in the home as at least I still know how to bike;-)
Well my wife Kristen, myself and 3 good friends signed up on Monday to be Volunteers at the September 2009 Ironman Wisconsin - Madison...were working the bike-out transition which means I get to see all the good techy bike stuff;-)
Also when you volunteer you get the chance to register for the 2010 race because these things sell-out ultra quick...time for the big show!
Brian Hellweg bib number: 2347 age: 48 gender: M location: Des Plaines, IL overall place: 1992 out of 30196 division place: 186 out of 1656 gender place: 1722 out of 14335 chip time: 1:40:32 pace: 7:41 5m: 38:51 10m: 1:16:58 guntime: 1:42:49
a decent time but my legs had no "pop" to them...bummer but it happens some times!