Jason Training Update – Week of Dec 21

Sunday, December 27, 2009

 

Monday – Nothing

 

Tuesday – 30 minutes on the treadmill

 

Wednesday – 1000 yards of swim drills

 

Thursday – Nothing

 

Friday – Nothing

 

Saturday – Nothing

 

Sunday – 30 minutes running outside.  Nice to enjoy the warm weather with an outdoor run.

 

Week Summary

Swim – 1000 yards/0:35 hrs

Bike – 0

Run – 6 miles/1:00 hrs

 

Still in a prep phase until the week of Feb 22, so the training is not really structured at this point.  Just trying to keep some semblance of working out.  I feel like I have a solid foundation on the bike, so I’m focusing any training time in the prep phase on my two weakest disciplines.

 

Have been trying to get out snowboarding, but rain this weekend prevented any riding this weekend.

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Ricardo's California 70.3 Week #3 Training Dec 21st

Tuesday, December 22, 2009

Monday
Recovery

Tuesday
CPI4 - Power intervals
High Gear 4-7 RPE
RPE 10 during intervals
Set #1 4 x 1 min/ AR 1 min
Set #2 4 x 45 sec/ AR 45 sec
Set #3 4 x 30 sec/ AR 30 sec
AR between sets 6-8 min
16 Miles / 50 min

Wednesday
Foundation Run
4.25M / 40 min

Thursday
45 Min Weight Training

Friday
Xmas Binging

Saturday
Tempo/Steady State Bike
10 min warm up
2 x 2min fast cadence (2min AR)
Switched between Tempo and steady state with no recovery for 32 min
Cool Down 10 min
17 miles / 1:00hr

Sunday
Foundation Run
4.75M / 45min

Week Summary
Run 9M / 1:25hrs
Bike 33M / 1:50hrs

Another shamefully low volume week, you would think by posting my weekly training it would motivate me to increase the load a bit but not yet. When I do workout they are solid workouts with a purpose so I am still getting the most out of them. Its all about ROI (return on investment) Again no swimming this week.

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Ricardo's California 70.3 Week #2 Training Dec 14th

Monday
Fartlek Run
5 x 30 sec 6min pace
1 x 60 sec 6min pace
4.25M / 39 Min

Tuesday
Bike - Power intervals
High Gear 4-7 RPE
RPE 10 during internvals
Set #1 4 x 45 sec/ AR 45sec
Set #2 2 x 45 sec/ AR 45sec
Set #2 2 x 30 sec/ AR 30sec
Set #3 4 x 30 sec/ AR 30sec
AR between sets 8 min
15 Miles / 50min

Wednesday
RECOVERY


Thursday
Tempo Run
39 min RPE 8.5
Tempo at 7.45-8.30 pace
6.0M / 49 Min

Friday
Foundation Bike
Moderate Aerobic REP6-7
9 miles / 30 min

Saturday
NYRR Ted Colbit Race
15K Run / 9.3M
1hr 18min 43 Sec
8.27 Pace

Sunday
RECOVERY

Week Summary
Bike - 24M / 1:20
Run - 19.55M / 2:37

As you can see so far after two weeks of training I have yet to hit the pool, I really need to start doing some drills to improve my efficiency. Also my total hours are very low, making sure i don't jump in to hard to fast after Ironman Florida, still testing out the body.

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Ricardo's California 70.3 Week #1 Training Dec 7th

Monday, December 21, 2009

Monday
Fartlek Run
5 x 30 sec 6min pace
1 x 60 sec 6min pace
4.25M / 40 Min

Tuesday
RECOVERY

Wednesday
Steady State Bike
10 Min Warm up
3 x 10 min @RPE 7.5 / AR 4 min
17 Miles / 1hr

Thursday
Tempo Run
22 min RPE 8.5 (8.0 min pace)
5.0M / 45 Min

Friday
Steady State Bike
10 Min Warm up
3 x 10 min @RPE 7.5 / AR 4 min
17 Miles / 1hr

Saturday
Foundation Run
5.5M / 55 Minutes
Moderate Aerobic REP6-7

Sunday
RECOVERY

Week Summary

Bike - 34M / 2:00 hrs
Run - 14.75M / 2:20 hrs

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2009 NYRR Ted Corbitt 15K Run (9.3M)

This is the first scheduled event of my 2010 Race Season (yes i know this event technically is in 2009)

It was cold 27 degrees Saturday morning but once you started running you quickly warmed up.

Husband and Wife Team, Gabe and Kate made it out, Gabe ran/walked about 7 miles (he didn’t officially register) but give him credit for trying to support his better half…This was Kate’s longest run ever and completely unplanned, I asked them if they wanted to join in on the fun and she was quick to answer yes and dragged Gabe out by the ear.

Big congrats to our genetic mutant of the group Mike Kimelman who ran it at a 6:10 pace, placing 39th out of 3,467 people, Mike with all that speed, for xmas, all I ask is for you transfer some of that speed over to me, you can afford to give it away!!!!.

Gary Wager was nice enough to pace me the entire run, it was an easy training day for him but a full race day for me, a bit frustrating when people make it look so easy, my goal was to break 1:20 and with his help I finished 1:18:43, at an 8.27 pace.

Next Race, January 24th Central Park Half Marathon. See you there.

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Ricardo's Ironman California 70.3 2010

On December 7th 2009, I began training for Ironman California 70.3 to occur on March 27th 2010. Given its only been a month since I did Ironman Florida Nov 7th 2009, I am second guessing my recovery period. I feel healthy and strong and the next few weeks will tell me what i need to know and I will listen to my body. My training so far has been shorter but more intense workouts. I am anxious to do Ironman Cali 70.3 again and break six hours, since I failed to do so the first time.

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Jason 2010 Race Schedule

Saturday, December 19, 2009

 

 

Date Race Location Time Result
           
Mar 14 Max O'Hartford 5k Hartford, CT C 28:05 64/93 M30-34  720/1545 Overall
Apr 18 Wrentham Duathlon Wrentham, MA C 1:21:57 24/26 M30-34  183/317 Overall
May 2 Greenwich Biathlon Greenwich, CT B 1:08:55 34/56 M30-39  131/260 Overall
May 9 Sudbury Spring Sprint Sudbury, MA C 54:28 10/15 M30-34  143/428 Overall
May 16 Queens Biathlon Queens, NY C 1:48:38 10/19 M30-34  58/148 Overall
Jun 5 Rev 3 Olympic Middlebury, CT A 2:56:25 22/40 M30-34  132/381 Overall
Jun 20 Webster Lake Sprint Tri Webster, MA C 1:15:01 11/19 M30-34  60/269 Overall
Jul 4 Harvard Pilgrim 10k Foxboro, MA C 56:30 104/209 M30-34 1008/2966 Overall
Jul 10 Summer Series 5k Glastonbury, CT C 23:30 7/12 M30-39  37/98 Overall
Jul 18 Hockomock Sprint Tri Wrentham, MA C 1:02:55 5/13 M30-34  45/201 Overall
Jul 25 Amica 19.7 New London New London, CT B 1:30:16 10/20 M30-34  63/293 Overall
Aug 1 Marlboro Sprint Tri Marlborough, MA C 1:25:16 9/27 M30-34  73/395  Overall
Aug 15 Westboro Sprint Tri Westboro, MA C 1:12:35 7/31 M30-34  34/316 Overall
Aug 21 Holcomb Farms 10k Granby, CT C 51:26 6/7 M30-39  23/62 Overall
Aug 29 J.F.S. Sprint Triathlon Chicopee, MA C 1:33:38 7/14 M30-34  56/175 Overall
Sep 11 Esprit Montreal Olympic Montreal, Canada A 2:32:22 24/43 M30-34  182/475 Overall
Oct 9 Hartford Half Marathon Hartford, CT C DNS  
Oct 30 Ironman 70.3 Miami Miami, FL A 5:50:41 84/180 M30-34  562/1815 Overall
Nov 25 Manchester Road Race Manchester, CT C 46:09 683/1207 M30-39  5431/13399 OA

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Ricardo 2010 Race Schedule

Friday, December 18, 2009

Date Race Location Time Result
           
Dec 19 Ted Corbitt Classic 15k Central Park, NY C 1:18:43 192/612 M35-40
Jan 24 Manhattan Half Marathon Central Park, NY C 1:54:23 504/974 M35-39
Feb 2 Empire State Building Run-Up Manhattan, NY C 19:09 204/294 Overall
Feb 20 Run For Haiti - 4 miles Central Park, NY C 30:50 1207/9423 Overall
Mar 7 Murray Todd Half Marathon Lincroft, NJ C 1:46:32 249/607 Overall
Mar 27 Ironman California 70.3 Oceanside, CA A 5:51:09 181/317 M35-39
Apr 18 Run for Parks – 4 miles Central Park, NY C 40:07 3977/5292 Overall
May 2 Greenwich Biathlon Greenwich, CT C 1:05:04 24/56 M30-39
Jun 27 Westchester Med Ctr Biathlon Valhalla, NY B 1:13:04 7/33 M30-39
Jul 10 NYRR Dash & Splash 10k Central Park, NY C 49:57 669/3878 Overall
Jul 18 Nautica NYC Triathlon Manhattan, NY A DNF  
Jul 24 Queens Half Marathon Queens, NY C 2:04:18 1466/3668 Overall
Aug 15 Bronx Half Marathon Bronx, NY C 1:57:04 2158/5045 Overall
Aug 22 Ironman  70.3 Timberman Guilford, NH B 5:40:01 165/283 M35-39
Sep 12 Westchester Toughman Relay Croton Park, NY B 2:45:59 5/34 Bike Relay
Sep 26 Westchester Triathlon Rye, NY A 2:38:01 40/114 M35-39
Oct 17 Seaside Heights Half Marathon Seaside Hghts, NJ C 1:42:46 107/718 Overall 17/73 M35-39
Oct 30 Ironman 70.3 Miami Miami, FL A 5:56:26 147/304 M35-39
Dec 5 Joe Kleinerman Classic 10k Manhattan, NY C 59:50 3072/4648 Overall
Dec 19 Ted Corbitt Classic 15k Manhattan, NY C    

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Cross Training – Snowboard Day #1

Tuesday, December 15, 2009

Had a scheduled mental health day from work today, and decided to take advantage of the opportunity to get in my first day snowboarding for the year.  Decided on Jiminy Peak as I needed to stay far enough South to avoid any potential ice from the freezing drizzle that moved through Northern New England last night (the car doesn’t have snow tires)  With 5 distinct top to bottom routes, I figured there would be enough different options to keep me entertained for the first day out. 

 

As expected, it was deserted.  Probably less than 50 cars in the lot.  Got a spot in the first row in the second tier of parking.  As you can see, not a lift-line to speak of.  The longest wait of the day – 1 chair.

DSCF2284

 

I also was trying out my new boots and bindings, both of which I picked up at a deep discount at the end of last year from Sierra Snowboard.  Boots are Ride Anthems and bindings are Burton Missions.  Very happy with how they felt today, but the boots definitely seem to have more air flow than my previous Salomon boots.  Could be a factor on a colder day.

DSCF2269

 

The snow was perfect, although there definitely were a few thin spots – easily avoided though.  Generally, if you stayed on the side where the guns are there wasn’t an issue.  The traverse to Left Bank was pretty sketchy but since you are just kicking along, it wasn’t a problem.  Up top the fog was quite dense, although it cleared about 1/3 of the way down the hill. 

DSCF2276DSCF2271 

 

Here are some more pictures from around the mountain.  As you can see, no crowds on a murky Tuesday. 

 

Grand Slam

DSCF2272

 

Left Bank/Hot Wheels Glade

 DSCF2275

 

Wind Turbine on West Way

 DSCF2277 

2 shots of West Way

DSCF2280 DSCF2281 

 

The run of the day was North Glade to 360.  Nice soft snow, perfect for high speed carving.

 

North Glade to Slingshot

DSCF2282

 

So to wrap up, did 16 runs for 18.3K vertical feet in a little over 3 hours.  Not a bad first day – didn’t push the legs too hard as I’m looking to get out in Vermont for a longer day on Saturday.  Here is today’s Suunto chart.

 

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Thanks for reading.

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Cervelo P2C

Sunday, December 13, 2009

  I am finally picking the new bike up today and having the final fit completed.  Here is a picture of the frame as seen at purchase. 

 

092

 

 

 

 

 

 

 

 

 

 

 

 

Here is what is looks like after pickup.  It has been built up with Shimano Ultegra.  Race wheels to come soon.

 

DSCF2247   DSCF2250 DSCF2251 DSCF2252 DSCF2253 DSCF2257 DSCF2258  DSCF2260 DSCF2261 DSCF2263

 DSCF2262  DSCF2264  DSCF2266 DSCF2267

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Personal Bests

Tuesday, December 1, 2009

Jason

Overall Bests:

Distance Event Time Date Race
5K Run 22:46 4/17/11 Daffodil Festival 5K
10K Run 48:20 9/11/10 @ Esprit Olympic
Half Marathon Run 2:08:40 10/15/11 Hartford Half Marathon
Marathon Run      
Olympic Triathlon 2:32:22 9/11/10 Esprit Olympic
Half Ironman Triathlon 5:50:41 10/30/10 @ Ironman 70.3 Miami
Ironman Triathlon      
1 Mile Open Water Swim 37:54 6/26/11 Madison Mile
1.5 Mile Open Water Swim 53:23 9/3/11 Quassy Swim Festival

 

Olympic Distance Bests:

Distance Event Time Date Race
1.5KM Swim 27:54 6/5/10 Rev3 Quassy
40KM Bike 1:07:18 9/10/11 Esprit Olympic
10KM Run 48:20 9/11/10 Esprit Olympic

 

Half Ironman Distance Bests:

Distance Event Time Date Race
1.2 miles Swim 41:37 7/11/11 Ironman 70.3 Rhode Island
56 miles Bike 2:44:15 10/30/10 Ironman 70.3 Miami
13.1 miles Run 2:14:13 10/30/10 @ Ironman 70.3 Miami

 

 

Rico

Distance Event Time Date Race
5K Run      
10K Run 49:57 7/10/10 NYRR Dash & Splash 10k
Half Marathon Run 1:42:46 10/17/10 Seaside Heights 1/2
Marathon Run      
Olympic Triathlon 2:37:39* 7/26/09 Nautica NYC Triathlon
Half Ironman Triathlon 5:40:01 8/22/10 Ironman 70.3 Timberman
Ironman Triathlon 13:11:38 11/7/09 Ironman Florida

 

 

Marc

Distance Event Time Date Race
5K Run 23:30 11/25/10 Cape Fitness 5k
10K Run 52:32 7/10/10 NYRR Dash & Splash 10k
Half Marathon Run 1:58:27 4/18/10 Rutgers Half Marathon
Marathon Run      
Olympic Triathlon 2:49:28* 7/18/10 Nautica NYC Triathlon
Half Ironman Triathlon 8:02:28 10/30/10 Ironman 70.3 Miami
Ironman Triathlon      

 

*current assisted swim

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Marc 2010 Race Schedule

Sunday, November 1, 2009

Date Race Location Time Result
           
Jan 24 Manhattan Half Marathon Central Park, NY C 2:18:31 620/663 M35-39
Feb 20 Run For Haiti - 4 miles Central Park, NY C 36:11 3825/9423 Overall
Mar 7 Murray Todd Half Marathon Lincroft, NJ C 2:12:42 512/607 Overall
Mar 27 East Pasco YMCA Sprint Tampa, FL C 1:07:10 3/3 M35-39
Apr 18 Rutgers Half Marathon New Brunswick, NJ B 1:58:27 966/2436 Overall
May 2 Greenwich Biathlon Greenwich, CT C 1:08:51 33/56 M30 129/260 Overall
Jun 19 Wyckoff Sprint Tri Wyckoff, NJ B 2:00:32 47/97M35-39 262/802 Overall
Jun 27 Westchester Med Ctr Bi White Plains, NY C 1:16:45 10/33 M30-39 59/265 Overall
Jul 10 NYRR Dash & Splash 10k Central Park, NY C 52:32 1008/3878 Overall
Jul 18 Nautica NYC Olympic New York NY A 2:49:28 239/465 M35-39
Aug 8 Pequannock Sprint Tri Pompton Plains, NJ C 1:07:52 15/43 M35-39  80/413 Overall
Aug 15 Bronx Half Marathon Bronx, NY C 2:08:22 3281/5045 Overall
Sep 26 Fifth Avenue Mile Manhattan, NY C 6:38 1759/3973 Overall
Oct 3 Central Park Biathlon Manhattan, NY C 1:13:18 8/33 M35-39  75/332 Overall
Oct 10 Staten Island 1/2 Marathon Staten Island, NY C 2:00:23 2709/4689 Overall
Oct 17 Seaside Hhts 1/2 Marathon Seaside Hgts, NJ C 2:01:56 363/718 Overall
Oct 30 Ironman 70.3 Miami Miami, FL A 8:02:28 300/304 M35-39  1755/1815 Overall
Nov 21 Race To Deliver 4M Manhattan, NY C 33:37 1727/5237 Overall
Nov 25 Cape Fitness 5K Cape May, NJ C 23:30 ?
Dec 5 Joe Kleinerman Classic 10k Manhattan, NY C 59:50 3074/4678 Overall

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