A good week in FL

Wednesday, March 31, 2010

So this past week I was down in florida visiting my parents. I took the opportunity to use the nice weather to train and get in some golf. I shipped down my old Lemond to have something to ride down there, I left it there too so it will be there next time I go back. Here is what my week looked like.

Arrived wednesday - did 4 mile run
Thursday - played golf with my dad in the morning then did 30 mile ride (very flat)
Friday - went to watch the practice for the Indy car race in St petersburg and did a light swim at night
Saturday - Did the East Pasco YMCA Sprint Tri - it was a small race 300 yard pool swim, 11 mile bike, 5k run. I was pretty happy with my race, I swam slow as expected, but pushed on the bike averaging about 19.6 mph (The course was shorter than the posted 11 miles) and even though my legs felt heavy on the run (from pushing too hard on the bike) I averaged 8:47 miles. I was very happy with that, I even got a plaque for 3rd place in my age group, but there were only 3 of us in the group so I got a prize for last place.
Sunday I played golf didn't do any real exercise
Monday i went for a quick bike ride and came home tuesday.
Today I am back at work and tonight into the pool.

Found a really good bike shop down there that is very close to my parents place. The owner Joe is a very cool guy. Check out his shop http://sananncycles.com/

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Jason – Week 5 – Rev 3 Olympic Training

Wednesday, March 24, 2010

Monday – 1250 yard swim (fartlek)

 

Tuesday – 32 min run (fartlek)

 

Wednesday – 53 min bike (short hills)

 

Thursday – 1400 yard swim (fartlek)

 

Friday – 46 min bike (steady state)

 

Saturday – 29,000 vertical/53 mile distance snowboarding at Killington

 

Sunday – 45 min bike (steady state)

 

Week Summary

Swim – 2650 yards

Bike – 2hr 24 min

Run – 32 min

Other – 29k vertical/53miles snowboarding

 

This was my best week of training so far, due in no small part to the beautiful weather during the week.  I really felt like I followed the plan, with the exception of snowboarding rather than running on Saturday.  Bike distances were slightly shorter than plan although the core of the workout was followed.

 

Snowboarding Report

This is spring riding at its best.  Nice soft snow and warm weather.  Crowds were not too bad either.  Last time I’ll be able to ride the lower Skyship and Ramshead areas on the mountain as they close next weekend.

 

Killington

 

The day started out bluebird with a few laps on Superstar and the Needles Eye area.DSCF2636DSCF2637DSCF2638DSCF2639

Took a few laps thru the terrain park and was having trouble getting speed in the soft snow for the jumps.  Also need to work on ollies as I had issues trying to get onto the rails and boxes.  Medium boxes and rails require you to jump onto them rather than ride on. 

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Got a picture by the sharpshooters which is really cool (but I don’t know how to embed it)

http://photos.sharpshooterimaging.com/pr3/photocard.aspx?pc=755B5BA40359C5EEED239F1BF04D77E0

 

Unbelievably the Squeeze Play woods were very hittable with lots of soft snow and even untracked. 

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Started to cloud up with some threatening skies but made several more runs after lunch on some nice easy trails as the steeper trails were getting heavily moguled and my legs were toast. DSCF2641   DSCF2646 

 

Great day out and hoping there will still be snow Easter weekend for more riding.  Next weekend will be in LA to watch Rico at Ironman California 70.3.

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Max O’s 5k Race Report – March 14th - Jason

Monday, March 15, 2010

First race of the year was an early chance to gauge the progress on my running.  The verdict is that there is still a long way to go to get where I’d like to be.  That being said there were some encouraging things that came from the race.

 

I’ve been taking it deliberately slow with adding mileage during training to try to prevent any injury which could derail the overall plan.  Shin splints have always been a problem for me, and the slow approach seems to at least be minimizing any shin pain.  My biggest problem is just being inexplicably slow.   Even in training I struggle to maintain a pace below 9:00/mile for more than 10 minutes.  So my goal was simple – try to run the whole way and finish under 30 minutes.

 

Weather for the race was better than forecasted.  This past weekend had record breaking rain, over 5 inches in some parts of CT.  Luckily it did not rain during the race, but roads were wet and the wind was howling, especially thru the buildings downtown.  The best part of this race was that the start line was literally right outside my front door.  The only other running race I’ve done is a few corporate challenge 5K’s in Central Park; this race was in conjunction with St Patrick’s day so it was a lot of fun with many people in costumes.

 

At the start line I put my self about midpack, and initially it was a little bit of a battle to get going, but within 1/4 mile there was plenty of room to move around.  I kind of saw it as a good thing as it allowed you to settle into the proper pace slowly.  My watch was acting up with the tall buildings downtown, so as you can see below I wasn’t getting pace information until about 1/3 mile into the race.

 

map

 

I saw that I was a little off my pace but not much as I hit the clock at Mile 1.  At this point I found a couple of runners that were maintaining a pace just slightly faster than I was going.  I followed the pair the rest of the course, yo-yoing a few times, which really helped me with proper pacing.  With all the training on the treadmill, pacing was nothing more then pressing buttons.  Unless I’m staring at the pace on the watch, I don’t have too much of a “feel” what my pace is like outside yet.

 

Made it thru Mile 2 and then it was getting tough for me.   Realistically this was approaching the longest non-stop run I’d done in training and the wind had switched to direct headwind and I had a mild side stitch.  I just found the race environment to be pretty motivating and I wanted to keep up with my two pacers.  The downhill thru Bushnell park was pretty fast and I could feel my pace getting faster.  Rounding the corner at Mile 3, with the finish line in sight, a guy next to me said to his running partner that they were close to making it in 29 minutes.  I was in oxygen debt, but he was talking about since the start gun, and I figured if I could be a whole minute faster than my goal I needed to really step on the gas.  Full sprint to the line and my net time was actually 28:05.  And I had run the entire distance.

 

After reviewing the results, I also negative split each mile which I am really happy with.

 

Mile Pace
1 9:35
2 9:15
3 8:47
Finish 6:30

 

If I’m honest, for this point in the season and the amount of run training I’ve done – I’m happy with the result.  I think with more training and experience I have the ability to go much faster.  Time will tell.

 

Here’s a chart of the race.   No elevation or pace info until the GPS started working at 1/3 mile, but the splits for Mile 1 and 2 are correct.  As you can see pace is a little wild in Mile 1 – it didn’t feel that way so the GPS may have been settling down.  Most of the race was between 8:45 and 9:30 min pace, getting down to 6:30/mile at the finish. You can also see that I need to run in Zone 4 and 5 to achieve that result.   However, I have seen that my HR’s at equivalent efforts are improving over time.

 

Max

 

I really enjoyed the first race of the year and may do a few additional 5K’s as I got a more consistent and harder run in than I would in training, and I think these types of efforts allow you to go harder the next time.

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Jason – Week 4 – Rev3 Olympic Training

Monday – OFF

 

Tuesday – OFF

 

Wednesday – 40 min run (fartlek)

 

Thursday – 1050 yard swim (base intervals)

 

Friday – 32 min run (steady state)

 

Saturday – OFF

 

Sunday – 28 min run/5k race

 

Week Summary

Swim – 1050 yards

Bike – 0 min

Run – 1 hr 40 min

Other – none

 

Completed all the run workouts, plus an extra one for the race.  Again missed all bike workouts, but without an indoor trainer it hasn’t been possible to get in rides.  With daylight savings time in effect, should be able to get in rides after work.  Missed a swim workout this week – was planning to get it in on Saturday but will hopefully make it up Monday of week 5.

 

This was a recovery week, so hopefully these missed workouts aren’t dramatically affecting the overall plan.

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Jason – Week 3 – Rev 3 Olympic Training

Monday – 1300 yard swim (base intervals)

 

Tuesday – OFF

 

Wednesday – 40 min run

 

Thursday – 1600 yard swim (fartlek)

 

Friday – 44 miles/31,000 vertical snowboarding at Ascutney

 

Saturday – 43 miles/20,000 vertical snowboarding at Bolton Valley

 

Sunday – 57 miles/35,000 vertical snowboarding at Stowe

 

Week Summary

Swim – 2900 yards

Bike – 0 min

Run – 40 min

Other – 144 miles/86,000 vertical snowboarding

 

Still waiting for daylight savings time to start riding.

 

Snowboarding Report

Day 1 - Ascutney

Never been to Ascutney, but it worked perfectly into the 3 day plan and there had been fairly recent snowfall so decided to give it a shot.  The biggest thing Ascutney has going for it, unlike many other southern Vermont mountains, is it’s proximity to the highway.  Another apparently is the lack of crowds.

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Views to Killington and Okemo.

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Immediately on the chairlift it is obvious that there is a lot of interesting terrain, and judging by the number of tracks there is a lot of potential for challenging lines.

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Unfortunately, I wouldn’t get to try any of them because the recent snow had frozen solid.  It seems the lack of traffic and temperatures that weren’t quite warm enough meant real hardpack ice-like snow.  They were running a groomer during the day which is pretty unusual, but even fresh tracks in his wake did nothing to loosen the snow.

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Couple more shots of some trails:

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So, Ascutney ended up being a bust.  Had to stick to the same couple of trails.  Positives were proximity to the highway, lack of crowds, interesting terrain, and a fast lift.  Negatives were poor grooming and a lack of truly open trails.  I’d give it another try with better conditions. 

Ascutney  

 

Day 2 - Bolton

After staying the night in White River Junction, it was off to Bolton Valley and another new resort.  On the way got some a cool shot of Camel’s Hump.

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Bolton has a progression terrain park with nice medium features which was right at my level, as well as some big jumps that were not.  Hard to see, but the medium park is behind this large park.

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Views were spectacular from the summit.  This is as bluebird as it gets.  Views to Camel’s Hump to the South, across Lake Champlain to White Face to the West (55 miles away) and towards Mt Mansfield/Stowe to the North.

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Bolton, unlike Ascutney the day before, had excellent grooming.  So the day started out, like many Spring days, on some fast perfectly groomed trails.

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As the day went on, moved over to the Wilderness Peak area which had some nice low angle trees on the runout.  View towards the summit and back across to the main part of the mountain.

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As the snow softened further, also hit the Timberline area and a few runs through the summit glades.

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Wrapped up the day with multiple laps through the medium park hitting all the boxes, rails and jumps on offer.

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Excellent day at Bolton and can’t wait to return.  It has a mix of nice long runs with some easy trees and a terrain park I can handle.  Best of all its completely uncrowded – and this was as it good as it gets for conditions and weather.  Only minor negative is they have no fast lifts.

Bolton           

 

Day 3 – Stowe

Stayed in Williston just outside Burlington on Sat night and Sun morning it was onward to Stowe.  First impressions, now this just “looks” like a mountain.

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Stowe is known for their “front four” trails which are some of the longest, steepest terrain I've seen.  They open up the quad that serves this area at 7:30 am so it was an early start.  Crowds were very light to start so got a few runs off this chair before it got a little more crowded.

 

Looking across at the Spruce Mt area, which has an expansive beginner area, and down the North Slope trail.

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At the bottom of North Slope was Stowe’s medium terrain park.  Notice the difference in size versus Bolton.  These were too big for me, although I did take a few runs through the small terrain park.  First thing in the morning, perfectly groomed.

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From the top of the Forerunner quad, I traversed over to the Gondola area before it was loading and scored 3rd tracks down Perry Merrill.  Best snow of the day was here early on, buttery sugar which was perfectly groomed out.  Shots of the traverse on Rim Rock and my tracks.

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Hit a few runs off the Gondola before it got crowded.  The gondola brings you in just under the summit Mt Mansfield, which is the highest mountain in Vermont.  The terrain above the gondola is very gnarly but I did see some people hiking up the slackcountry later in the day.

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Headed back over to the main face and did a run down Toll House which is a super long trail.  Long straight lift back to the main area.

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Time for a few more runs on the steeper terrain of the main face.  The traditional front four are too much for me as they are moguled double diamonds, but just to the side trails like Nosedive and Hayride were nice cruisers.  Hit some of the low angle Nosedive glades as well.

 

From the summit, looking at the “Nose” part of the Summit.  The steep entrance to Nosedive, Nosedive glades, and a view back to Nosedive from the Gondola area.

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In the afternoon, took the transfer gondola across the street for some runs on the Spruce side.  Very soft conditions here as it was baking in the sun.  With three days in the legs it was a lot of effort to make it down, even with easier trails.  Looking back to the summit, the front four, and the main face, and some soft moguls on Upper Smugglers.

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Spruce has one of the nicest lodges I’ve ever seen, but I didn’t take any pictures of that.  Shot down towards the lodge and the huge beginner area.

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Great first day at Stowe and I can’t wait to go back.  The length and sustained difficulty of their trails is something I haven’t seen at other mountains.  On a Sunday at least, the crowds were manageable and easily avoided by rotating lifts.  Given that I predominately like to blast down trails and score a lot of vertical, this is a perfect mountain for those sort of days.

 Stowe

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