Back to normal, sorta

After some unwanted down time I am getting back to it. I expect it will still be a few weeks before I am totaly back to 100%. I was training hard and realy buried myself. I over did it and now am paying the price. However I expect to still have a solid season and break some legs.

I sat down with my coach who works for wattage training and we talked about a number of things, such as following the plan,schedule closer. Sending more data and numbers so that I don't have a repeat of this come may. He also explained the powertap numbers and what they mean. I expect that this set back will be a major step forward for the both of us.

In a previous post I talked about taking Tamiflu. One of my readers sent a link suggesting it may not be such a good idea. It seemed to help me but you be the judge link here

Still sick

I rode 60miles in Columbia on saturday. When ever I would go hard on the hills it was very tough to breath and I would start hacking. Now my throat is raw and I am starting to get worried. We will see what happens.

Power

from pezcyclingnews.com

Sick

Woke up this morning and knew no way was my LT workout going to happen. I have what might be the flu. I am on a antibichetics, Tamiflu. Some cough medicene and some store brand tylenol. I hope to be back on the bike this week. The only postives out of this are I'm finished with school and its not March.

Thursdays is a big day

Thursday: Sweet Spot is that like the g spot?
-Warm-up: Ride for at least 30min, 100-150 watts
-Work-out:At Jefferson Barracks, do a solid 45min effort.
Keep it as smooth as possible but do harder up the hills than on the flats or on the way down. Really rock out the last 15min. Shoot for 250-300 watts on the climbs
-Cool-down: Ride home nice and easy

This will be my first ride outside in days. I have been busy and a pussy. The ice and cold weather sacred me but I am going crazy on the trainer.

No hands

This is froms Joe's blog

in love

I am not even sure what this add is for but who cares.

Ups and downs

Yes it has been some time since last writing over here however things were messed up please forgive. Well its not like any one was reading this any way.

So I have some numbers
Days off the bike 2
Days off the booze 35
Days until first race Schabobele 80
Threshold 210watts

Here is my schedule for this week.

Monday: Off day, chill out, if you really want to ride go spin for no more than an hour at less than 100 watts

Tuesday: 3 X 12s
-Warm-up: 10min @ 100 watts
2min @200watts: 2min @ 100 watts
4min @ 200watts: 4min @ 200 watts
8min @ 100 watts
-Work-out: 3 X 12min 200 watts: 3min 50 watts
-Cool-down: 5-10min at 50 watts

Wednesday: 60-90min at 100 watts with an 8 sec burst every 5min. The burst shouldn’t be a full sprint, just accelerate and spin out whatever gear you happen to be in.

Thursday: Sweet Spot
-Warm-up: Ride for at least 30min, 100-150 watts
-Work-out:At Jefferson Barracks, do a solid 45min effort.
Keep it as smooth as possible but do harder up the hills than on the flats or on the way down. Really rock out the last 15min. Shoot for 250-300 watts on the climbs
-Cool-down: Ride home nice and easy

Friday- Off

Saturday-
Endurance
-120 min. @ 150-180 watts
-15 second sprint in your hardest gear every 10min (you’ll be over geared, just try to get on top of it)
-After each sprint let your power slowly return to the target wattage over 3min or so as you recover

Sunday- Just ride your bike, do whatever you want, ride fast, ride slow, just have fun

Day 2

Day 2. more tomorrow

ouch

I have taken some time off. Schmatzs was correct, I get distracted so easily and it really effects my life. I am going to do better at that sort of thing.

Big River is open.

Today I sat at Matt Helbigs all day and waited for a fedex delivery. The dude never showed up. I wasted a entire day on the couch watching the History Channel and National Geographic.

Fell Behind

Thur 8-3-06 Big River Running Thursday Night group run. This was another shuffle. Ran one loop with the boys and then died. Did not sleep well. I have a head cold. I should rest but I will carry on as normal.
WED 8-2-06
Castlewood with Ben Rosario and Matt Helbig (tnhose pictures are so old) actualy Matt and I shuffled together. We were both hurting from our workout on tuesday. Ben and Ben Branmeyer ended up running together. Ended up staying way late and drinking to much, ouch!

6x800

2mile warm up - 2mile cool down. 3min rest
2:45
2:45
2:43
2:53
2:52
2:53

I didn't push hard enough the last 200

7-31-06

AM 3miles
PM 7miles

it is hot in st.louis

Away on vacation

Ah vacation was going to be good for training that was not the case. I ran a mile repeat workout but the rest of the trip was poor for running. I need to stay with my normal routine. When I get off of it running goes to hell. I will have daily updates from here on out.

Mondays run

Skipped the run with the high school boys this morning. I went out to queeny park and ran two loops as planned only it was in the evening and not in the morning.
Each loop is about 4.40 miles
1st loop 31:20
2nd loop 29:01

total run 01:00.21
total milage 8.8
total sleep 9 hours
weekly milage 8.8

Henry Rono replied to my message on the Letsrun message board
My message is the last one on page 7 and his reply is the firtst on page 8

Here it is- the orginal poster said come on guys 6:06 sucks....
My reply

This was to erstaset. His post has since been removed.

you are missing the point. Its about the journey not the destination.

Look at how Henry has inspired people. His form will return.

Henry Rono replys

To Thomas,
You hit the point by the nose!!!!Yes it is a Journey-you got to hold on, so tight on the ship otherwise-you will fall-off.

Thanks Thomas,
Henry

Very cool.

No Running

Uh it is so hot in Saint Louis. My running took a dip this week. Between the weather and school my days are all messed up. I have 2 workouts planed this week and a 10 mile race Saturday. It is the Xtreme 10 miler it is a trail run however it starts like a cross country race. Around three miles there is a monster hill (125ft over a half mile) I just want it under 70minutes. This is all just money in the bank.

From there it is up to Michigan for the week. That will be an even bigger week. I expect that to be my second week of doubles. We shall see though.

Need to give props to Henry Rono for getting back to running. He sent me an encouraging e-mail a couple weeks ago after I sent him so encouragement for his own running. He ran 6:06 for a mile tonight. I know he wanted faster but he will get there. Good luck Henry.

New post

I will begin posting again. It is likely just to be my runs and that sort of thing but never the less it is something.