Tag Archives: training

Prep for Steelman 2015 Olympic

Well I kind of fell off the blogging wagon a bit here lately(again). In my defense, IMLP vs IMCdA post took a bit of time to put together and I also needed to put together my next monthly post  for the iThlete HRV blog too. I have been training fairly steadily the past 3-4 weeks for Steelman Olympic which despite being a shorter distance event still takes up some time.

Ironman Recovery

I gave myself about a week and half of full recovery before starting back into training for Steelman. I was feeling pretty good after the week of vacation we had after the race in Coeur d’Alene, ID. I really took it easy that week and with the ongoing high temperatures out there it was fairly easy to do so. We took a ride over to Glacier National Park for a couple days, which was a bit cooler, and took in the beautiful views of the park.

Once we were back home, I used the first half of the next week to catch up on some home chores like cutting the grass. This provided a bit more active recovery too. By midway through the week I was eager to get back to it again. My bike arrived back to Keswick Cycle from TriBike Transport by the weekend, so I ran down there to pick that up on a Friday morning.

Yuki

One personal item that has been a bit of a stressor was the recent decline in health of my dog, Yuki. Yuki has been battling Lymphoma for the past 5-6 months. He had been doing quite well up until about two weeks ago. When we returned from our Idaho trip we noticed that his Lymph nodes had gotten larger again. He was still in good spirits for a few weeks after but then we started to notice him get a bit more lethargic. He would pep up though when we went for walks or when his nemisis, “Black Kitty” would stroll leisurely by the front of the house. Actually just saying the words “Black Kitty” would send him into a rage of barking.

Yuki with Tails a waggin'

Yuki with Tails a waggin’

A couple weeks ago Yuki started to turn his nose up at his food. We were cooking him organic, grass fed ground beef or turkey, with some rice and vegetables and he was scarfing it up every meal until the other week. Now he didn’t want anything to do with it. He would take a treat here and there, but that was about it. We talked to the vet they recommended some smelly fish, or canned dog or cat food. We got some of that Little Cesar stuff and the first one he gobbled down and my wife and I were high-fiving each other. That was short-lived because he just barfed it up about 15 minutes later. Ugh!

It wound up being almost a week of him not eating. He was still drinking water though and still walking. Last weekend he really started getting slow and was throwing up foamy stuff a lot. Then he was barely drinking any water. Last Sunday we took him for a walk but he kept slowing down. You could tell he was stuggling to keep up. Monday morning was not good. He had puked a couple more times and was just laying around in strange places. I had to carry him outside to pee. My wife ended up coming home early and we made the dreaded decision that I had not been looking forward too.

Yuki went peacefully in our arms on Monday morning(August 3rd, 2915) at around 11AM. Although it was a very well done process by our vet and as comforting as something like that can be. It still hit me & my wife pretty hard. Yuki was my best buddy and I will miss him. He made me laugh everyday with his antics. He was a very independent dog and his personality was surely unique, but despite that he was still my sidekick in his own way. The house is so quiet now and coming home is so anti-climactic without him around. It will surely take me some time to get over the loss of him.

Training

Despite the issues with Yuki, I still managed to continue training. I did miss a few workouts due to dealing with those issues or just not feeling up to it, but I still maintained some training consistency. The main theme though in the training for Steelman was Intensity! The workouts were much shorter than my typical Ironman routines, but I spent a lot more time with Mr. Zone 3 and Mr. Zone 4. Even had a few wranglins with Mr. Zone 5 too. What a jerk!

Training Peaks PMC Chart for Steelman 2015 Olympic

Training Peaks PMC Chart for Steelman 2015 Olympic

It was probably a good thing though to spend some time in these zones for me to get my speeds up a bit. My biggest weakness these days are my run speed off the bike. I need to work on this more this coming off-season as well. I think this time preparing for Steelman will be a big help here too.

Track Time! Workout speed

Track Time!

Surprisingly though, the increased intensity had a very positive effect on my Heart Rate Variablility(HRV) which I had not expected. Morning HRV readings went up into the high 80’s and 90’s and stayed up there for most of the time during my training.

HRV vs <a href=

TSS-June 29 to July 30 2015(QV)” width=”625″ height=”249″ /> HRV vs TSS-June 29 to July 30 2015(QV)

Lots of Green Dots in the Sweet spot - iThlete Training Guide-2015 Jul 30

Lots of Green Dots in the Sweet spot – iThlete Training Guide-2015 Jul 30

Pre-Race Speculation

My goal for the Steelman Olympic race is to get a top-10 in my age group. Looking at the past couple years results I think I should be able to do that. I would also would like to improve upon my last result there back in 2012. Despite being 3 years older, I think I have gotten a bit faster since then. I would love to get a podium, but there are a few really fast guys in my age group that seem to show up for that race year-after-year. I am not going to get my hopes up for that.

Other Stuff

My wife and I also ordered a couple inflatable Stand-Up Paddleboards a couple weeks ago. I thought this would be a good cross training activity and something we both could enjoy together. Xterra was offering a buy one get one free offer(Use Code: BOGO10) so I decided to give it a try. I have used their wetsuits for years now and they are great and well priced too. Reviews on the SUP’s were mixed, mainly due to a lack of customer service issues, but we gave it a try anyway. So far they have been great! I love the portability of the inflatables and they work just us well as the regular ones. That is according to my wife since I have never been on one until now. We took them out for their virgin tour at Smithfield beach on the Delaware River. It was pretty fun.

SUP on the Delaware

SUP on the Delaware

That’s all for now. Stay tuned for how Steelman goes. Can’t be worse than Ironman Coeur d’Alene right?

 

Fuel Your Training with Natural Energy Alternative…Or even better, Amrita Bars

While whole foods are a great source of nutrition, but they are not always easy to carry along for a long workout or race. I think a more convenient option is to have a combination of whole foods in an easier to carry package. A great example of this would be Amrita Bars.

Ready_to_ride___fuel__training__ironman__imcda__nourishyourpassion__amritabars_April_18__2015_at_1037AM

Was fully stocked with Amrita bars for my 4.5 hour ride on Satuday.

Amrita Bars are made with non-GMO and mostly organic ingredients that are identifiable with your own eyes. There are no artificial ingredients and they are the perfect balance of nutrients you need to get your through your race.

One option would be to keep some of the whole foods options, like the ones recommended in this article, in your special needs bag as a little something different to fuel you through the second half of the bike or the run.

Anyway here are some ideas for other whole food alternatives…

Source: Fuel Your Training with Natural Energy Alternatives | TrainingPeaks

IMCdA 2015 Training Log-Week#24(June 8-14)-Taper Week 1

Ahhh the old love-hate relationship with tapering continues. While greatly anticipated, this break in training and the general feeling of malaise that comes along with it I did not. I guess you can’t have everything.

The Ironman Lawn…

I was finally able to get my lawn looking somewhat manicured with some extra time on my hands now. I had been cutting the front mostly so that it at least looked well kept from the street. The back was another story. I had cut a few sections so the dog could go do his thing, but most of it had grown so high it was going to seed. When my dog ventured into that territory I would see him occasionally jump high into the air as of the long strands brush up against his belly. Kind of entertaining.

Training-wise things were actually going pretty well. The somewhat shortened workouts had high intensity and I felt good while I was doing them. I had one of my best tempo run workouts of the season on Wednesday with a solid 7:50 pace in Zone 3.

FTP Test Gone Bad…

I had a 3 hour bike planned for Saturday, but I decided to break it up into a 1 hour FTP test on the trainer followed by a two hour easy ride on the road.  I wanted to get an accurate assessment of FTP before my race. I felt it was also a good time between resting a bit and race to do it. I was hoping for a little improvement over last year(253 watts), but what I got at the end was nothing like I could have expected.

TrainerRoad 20 minute FTP Test Result

TrainerRoad 20 minute FTP Test Result

Obviously a bug in the TrainerRoad iPad app. Despite this issue I was able to calculate my FTP to be around 248 watts based on this test. A little depressing that I lost 5 watts, but really 5 watts isn’t that big a deal really. Perhaps it will help me to chill a bit on the bike. The main reason I wanted to do the FTP test was so I could plug in accurate number on Best Bike Split and get an idea of my race plan for the bike leg. It looks like it will be just a smidge slower than my bike leg last year at Lake Placid. You can check it out here if you are interested…

Bon Voyagey Bike…

On Sunday I had to take my bike down to Keswick Cycle in Glenside to drop it off for the TriBike Transport pickup on Tuesday. I finished up some last minute maintenance, did a final cleaning and removed the pedals. I also ordered the additional gear bag option too, so I loaded a duffle bag with my wetsuit, aero helmet, spare tubs and some tools. The TBT website said only pack aero helmet if in a hard case, so I put it in a cardboard box with some extra packaging materials too. Hopefull that should be ok. I filled out a couple forms at the shop and handed my bike over to the guy at the shop. Bon Voyagey! See you in Coeur d’Alene!

Endurance Sports, Race, Sports, Triathlon, bag, duffel, gear, multisport, tri

Gear bag packed up for TriBikeTransport. Aero helmet in box, wetsuit, tools, bike bag & tools, tubes

I stopped at a nearby Chipotle for lunch before heading to Whole Foods in Plymouth Meeting for our monthly stock-up on organic, frozen fruit. WF was rather crowded, so I was happy to get out of there.

I still needed to do a 1-2 hour run when I got home. It was brutally hot & humid and I was really not into it, so I decided to just run on the treadmill. I tried to load up this FitTrip app on my iPad which shows point-of-view(POV) trail running videos coordinated to your heart rate. Well it didn’t work so well. Downloading the videos took forever and then when they finished it would pop up a message saying it failed! WTF! I eventually got one to download successfully and then it would not connect to my HRM using the ANT+ dongle. Ugh!

I finally gave up and just watched some similar videos on YouTube which worked fine. I had unfortunately wasted a bunch of time trying to get that working. I ended with only about a 7 mile easy run, but I figured that was good enough.

Geekin’ Out on Training

Training volume this week was basically chopped in half. Still managed to miss one of my 3 strength training workouts though. No sense is cramming now right?!

Training Peaks Training Calendar IMCDA Week 24

Training Peaks Training Calendar IMCDA Week 24

Training Peaks TSS-Volume IMCDA Week 24

Training Peaks TSS-Volume IMCDA Week 24

A few red marks on the old HRV training guide this week. Body is recovering a bit so this is expected. Hopefully next week things will pick up a bit.

iThlete HRV Training Guide IMCDA Week 24

iThlete HRV Training Guide IMCDA Week 24

The PMC chart shows the plan for the taper. The pink line dropping is the fatigue withering away with the form(yellow) increasing. Fitness(CTL in blue) declines a little bit, but it will be worth it.

Training Peaks PMC Chart IMCDA Week 24

Training Peaks PMC Chart IMCDA Week 24

The HRV timeline took a bit of a nose dive during this first week of taper. It make sense since I felt a little crappy. Things ended on a high note on Monday AM so it looks like recovery/taper is working. Hope that continues until race day.

iThlete HRV Timeline IMCDA Week 24

iThlete HRV Timeline IMCDA Week 24

That’s all for this week. Next week things should get easier and hopefull start feeling great again.

IMCdA 2015 Training Log-Week#22&23(May 26-June 7)-The Last Push

I am going to double up here on the last two weeks of build before my 3 week taper into Ironman Coeur d’Alene. It has been a pretty brutal 2 weeks since I really never had a full recovery week since about 5 weeks ago. I did a couple little 3 day recovery before and after the Todd Wiley Lake Placid camp, but still managed a decent training load for the weekend in between. Despite all this I have been feeling pretty good. A few of my longer workouts were in some pretty hot and humid temperatures and were obviously affected. My performances during the workouts when the weather was cooler surely made up for it.

Training Peaks Workout Calendar IMCdA Week 22-23

Training Peaks Workout Calendar IMCdA Week 22-23

Swims…I am still using the Finis Tempo Trainer and feeling pretty settled at around 68-70 spm. This is up from around 58-60 when I started using this tool early on in the season. My paces have picked up along with it and I am hoping this carries over to a few minutes gained in my 2.4 mile swim.  I did both of my LSD swims at around 1:13 for just under 4000 yards. Given that this is without a wetsuit and no flip turns I think I could manage this time in Ironman which would be a 4 minute improvement over the last two years.

Biking…I have been averaging around 145 miles/9 hours a week on the bike for both weeks.  My long rides on the weekends were just over 90 miles long running about 5:30-5:50 depending on the terrain. Most of my weeknight rides were steady state rides in zone 2-3, but I did manage to get one good hill repeat ride in on some of my favorites hills: Dogwood & Centennial!

My long ride on May 20th started out a little rough when a large flying insect fly directly into my mouth while cruising along at around 20mph. Ouch! It partially lodged itself into my mouth since it was partially open. I had to actually spit the thing out and it tasted like crap too! My lip

Fat Lip after colliding with a large flying insect

Fat Lip after colliding with a large flying insect

immediately swelled up to what felt like having a gumball in my lip. Judging for the picture I guess it didn’t look quite as bad as it felt though. I didn’t know what kind of bug it was and wasn’t sure if it stung me or that was just the impact of it on my lip that hurt. Eventually, the swelling subsided and my lip resumed to its normal size again. Why do I always get pelted with creatures when I am riding?

I followed the Dream Come True(DCT) route for the start of my long bike ride June 6. This is a nice somewhat challenging route with a little over 4000′ of climbing over 64 miles. This ride was also not without some wildlife incident as well. While cruising a downhill section of backroad that contained some overgrown shoulder a large doe popped out immediately in front of me broadside. I made some kind of grunt or yell as I came within about 10 feet of the animal and it quickly dashed out of my way. Another close call. Not too long after that I came across a lone fawn standing in the road. He scampered in down the road, heading in the same direction, for a bit before he darted up the steep bank. He was pretty young and no mother to be seen.

Fawn on the Run

Fawn on the Run

Runs…My Sunday long runs consisted of a 21 and 20 miler respectively. The 21 miler was a hot & humid one that I did 4 loops of the Ironton Rail Trail(IRT). The IRT is pretty shaded which helped defer some of the defer some of the sunlight but it was still a hot one. I ended up averaging around a 10:00/mi for the run. The next week I ran at the Lehigh Parkway and it was about 10 degrees(F) cooler and much less humidity. The Parkway is also pretty shaded but has about twice the elevation gain as the IRT. Due to the more temperate climate I was able to average a 9:30 pace over the 20 miles while maintaining a Zone 2 heart rate. More on track with what I would like to do at Ironman this year and a good note to finish on before my taper.

 

Training Peaks PMC Chart-IMCdA Week 23

Training Peaks PMC Chart-IMCdA Week 23

Training Peaks <a href=

TSS and Volume-IMCdA Week 23″ width=”625″ height=”311″ /> Training Peaks TSS and Volume-IMCdA Week 23

Heart Rate Variability(HRV)

My HRV has remained fairly steadily in the 70’s during this last two weeks. I have been flirting with the low recovery and low activation ranges most of the time, but still in the “ok to keep going area”. This is pretty much expected from where I am at this point. I should be overreaching a bit at this point, with a good 3 week taper coming up.

<a href=

iThlete HRV Timeline-IMCdA 2015 Week 23″ width=”625″ height=”292″ /> iThlete HRV Timeline-IMCdA 2015 Week 23

iThlete HRV Training Guide-IMCdA 2015 Week 23

iThlete HRV Training Guide-IMCdA 2015 Week 23

Compared to Last Year…

Comparing this years training on the Training Peaks Performance Management Chart to last year looks fairly similar. You can see that the last month or so of this year(top chart) I have incurred a bit more fatigue(pink link) with consecutive build weeks and no full recovery week in between. My Fitness(CTL in Blue) has steadily risen to a value of around 112 during my last build week, whereas last year I was up to 120 or so.

Training Peaks PMC Chart 2015 vs 2014  IMCdA Week 23

Training Peaks PMC Chart 2015 vs 2014 IMCdA Week 23

iThlete HRV Guest Blog Post

<a href=

ithlete hrv blog post” width=”578″ height=”301″ /> ithlete hrv blog post

Please check out my guest post over at the iThlete HRV Blog. Earlier in the season I had done a comparison of a few of the iOS HRV apps and the iThlete one stood well above the others I had been using. They have also made some excellent enhancements to their Pro site which has made my HRV analysis much easier. I have developed a bit of a relationship with them and they asked me to provide some blog posts on how I use HRV in my training. They are also very responsive to their athlete customers and always looking to improve.

I will be providing posts every month on their site relating to how I utilize Heart Rate Variability in my training and life, so check them out.

 

 

IMCDA 2015-Week#21(May 18-24)-Todd Wiley Lake Placid Camp

Less than 5 weeks to go until Ironman Coeur d’Alene! Actually, if you are reading this post it is probably less than 3 weeks to go. With all the heavy training volume lately, I cannot find the time to get this post out and I didn’t want to just throw it out there. Anyway…I digress.

This was a bit of an odd week. I was ready for some recovery time after finishing up two solid build weeks, but with Todd Wiley’s Lake Placid Training Camp this weekend I could not afford an entire week of recovery. I did a light swim on Monday, took a total rest day on Tuesday, and then a easy run on Wednesday. It was a good amount of time to recover and be ready for a solid training block over the Memorial day weekend. My HRV Timeline chart below shows my recovery as well with a solid upswing into the mid-80’s by the middle of the week.

<a href=

iThlete HRV Timeline Annotated-IMCdA 2015 Week 21″ width=”625″ height=”293″ /> iThlete HRV Timeline Annotated-IMCdA 2015 Week 21

Camp Time!

On Thursday morning I made the 6 hour drive up to Lake Placid for the start of Todd Wileys‘ Lake Placid Training Camp. Last year I had my own little solo camp, but riding alone up there leaves me a little uneasy. Especially when you get a couple flats and mechanical issues. When you are with a camp you have some extra support plus it is always fun meeting new people with similar interests. We were staying at the Olympic Training Center for the Todd Wiley camp which was really cool. This would be much more fun than staying in some hotel downtown by myself. I had driven past the OTC facility many times but never saw the facility from the inside, so now I could really check it out.

I arrived at the facility, checked in and unloaded my gear into the room. Eventually, my roomate Max came in and introduced himself. He was a really nice, mellow guy which I was very relieved about. It was kind of like the first day of college and meeting your dorm roomate. Everyone eventually met outside in the parking lot around 4PM for a group run after getting settled into their rooms. We then headed out for a nice 5-6 mile run into town, around Mirror Lake and then back again. I ended up running with Dr. named Howie most of the run. He was a super nice guy and quite a character too. The run went really fast since we were chatting the whole time.

The original shedule had a short 15 mile bike ride listed on the first day, but that got nixed since we got out later than planned. We then headed to the cafeteria at the Olympic Training Center(OTC)  for some dinner. I was a bit apprehensive about eating in a cafeteria all weekend and whether they would have much for me to eat. I was pleasantly surprised. The OTC cafeteria food was awesome! They usually had several different options for each meal with at least a couple of them being veg-friendly. Another nice benefit of the cafeteria was that we didn’t have to deal with eating in town on a holiday weekend. This can be a bit of a challenge especially with a large group.

On Thursday night the group got together for some discussion with Todd about the plan for the weekend and some general training information. We also got a a bunch of swag including a t-shirt, a towel, and some sun/cooling sleeves. I was pretty psyched about the sun sleeves since I had wanted to try them but didn’t want to fork out the money for a pair. I also just happened to check the weather on my phone during our session and it was apparently snowing outside. That should make for an interesting ride tomorrow!

On Friday, we were up for breakfast by 7AM after a good nights sleep and out for group ride by 8:30am. It was a bit cool and very overcast as we waited to depart. It started raining as soon as we left the OTC making for a cold, damp start. We headed down Route 73 to River Rd and then down 86 to Wilimington and back again. The ride down to Wilmington is mostly downhill so I took it easy crusing the whole way. The skies eventually opened up and the sun came out. My plan was to give a hard push back up the notch to Lake Placid. It was a good hard ride,  I turned around at Cobble Mountain right after the three bears climbs and then swung back down to River Rd. and then back to the OTC.

We then headed out for a half hour brick run immediately after we returned from our ride. I joined up briefly with Derek Fitzgerald, the only heart transplant and cancer survivor to complete an Ironman, and we ran across the street up Bear Cub Rd. past the entrance to Henry’s Woods. I went a little further up the road since I had never been up the before and was curious where it ended up. It was a gradual climb most of the way out.

Adirondacks, America, Dax, Endurance Sports, Full, International, Ironman, Lake Placid, New York, North America, North Elba, North Essex County, Olympic, Places, Race, Sports, Training, Triathlon, USA, United States, camp, multisport, tri

Fernando demonstrating his core strength techniques

We had a afternoon session with Fernando Paredes from Fusion Fitness & Performance on his strength training principles after lunch. I had attended Fernando’s workshop back in January so this was more of a refresher for me. The session was mostly just a overview of his methods and we didn’t get into any actual strength training. Fernando did a couple demonstrations with some of the campers which were pretty amazing. The one guy had really tight hamstrings and Fernando was able to have him touch his toes after just rubbing his jaw on both sides. That was pretty wild.

On Friday night we had a classroom discussion on triathlon rules and safety with Ken Modica. Ken is a USAT official who officiates many of the races in my area. It was a good review of the rules and some of the changes that have been made. I kind of lost attention though after everyone started their “airing of grievances” and bringing up their individual occurences of being unjustly penalized for things. I would have liked to have seen a little more discussion on overall race strategy and nutrition in the camp, especially for the folks who are doing Ironman for the first time. Troy Jacobson did this in his camp, which I attended in 2012, and I found it really helpful. The coaches here were very accessible though and I know my roomate had sat down with Todd individually to discuss some of these topics.

Bike ready for long ride with Amrita Bars

Bike ready for long ride with Amrita Bars

Saturday was our long bike ride for the weekend, so I was off early for a good nights sleep Friday night. We topped off our tanks with a good breakfast and then we headed out for our long ride. Some of the campers were only doing one loop of the IMLP Course, and then the rest were doing two loops. Both groups were skipping out on the out-and-backs to Ausable Forks and Haselton Road. I was considering doing one or two of them just to tack on a few miles.

 

I started out with a group led by Nancy Smith, an elite age grouper and multiple Kona qualifier. Nancy has an unbelieveably smooth cadence which never seems to change despite the terrain. She also had a very similar pace to me so I always seemed to be following her. She did tend to drop me a little on climbs, but then I would catch up on the downhills. My extra weight comes in handy sometimes! Thanks gravity! Also in our pack was my roomate Max and Jeff. We would stop every once in a while and catch up a bit.

Max cruising through Jay on IMLP Bike Course

Max cruising through Jay on IMLP Bike Course

It was a pretty brisk morning on Saturday, but I dressed appropriately  with jacket, leg warmers and full finger gloves and it wasn’t too bad. It had gotten a little warmer towards the end of the first loop, so I swung back to the OTC for quick wardrobe change. The first loop went well and I was still feeling pretty fresh. The wind had picked up a bit on the second loop but it was mostly a tailwind from Lake Placid all the way to Upper Jay. There never seems to be a tailwind from Upper Jay back to Lake Placid which is basically all uphill.

Old Barn between Upper Jay and Wilmington with Whiteface in the background

Old Barn between Upper Jay and Wilmington with Whiteface in the background

I started to feel it a little in my quads as I made my way up to Wilmingtion. I had heard someone yelling my name as I rolled into Wilmington and eventually saw Todd parked across the street and my roomate Max taking on some hydration. I swung across an refilled my bottles and food. It was good timing because I was out of hydration and starting to feel it. After sucking down a bottle of Skratch Labs and eating an Amrita Bar I was ready to tackle the climb back to Lake Placid. I even hit the little out-and-back on Haselton Road just to get a couple more miles in. I like this little stretch too since it is pretty mellow with minimal traffic. It is kind of a break in itself.

I made the push back up 86 to Lake Placid, this time being a little more challenging than the first loop. The stronger headwind made things just a little tougher too. There is a short but steep stretch around the gorge area where the road gets very narrow with no shoulder and a stone wall guarding you from a rocky cliff into the Ausable River. I got behind another cyclist who was going relatively slow, but I was not able to pass him do to the car traffic and lack of a shoulder. As we reached the top of the climb, but not quite passed the stone wall he decided to stop! WTF!! I yelled “NO! Keep going!” He obviously didn’t even realize I was behind him. He managed to gather some more strength and pedal up to the turnout a few feet away. I patted him on the back and laughed as I went by. He smiled but was too exhausted to say any words.

I finished up the ride back into town after completing the Three Bears climbs for the second time that day. My legs were pretty tired by the time I got back and I only had food on my mind at this point. Fortunately the OTC cafeteria is open all day long for snacks and things and I headed right there.

Fernando had a strength training session in the afternoon, but I could muster up the motivation to attend. I was ready to just chill a bit. The plan for the afternoon was to go into town for a short swim in Mirror Lake. I ended bagging the swim since it was still pretty cool air temperature and very windy. I knew the water was cool which I can deal with, but the thought of getting out of the water not being able to get warm changed my mind. I knew Sunday was supposed to be a warmer day, so I will save my swim for then.

I ended up going to Lake Placid Pub & Brewery to get some dinner and have a couple beers. I ended up meeting up with some tri-friends from home, John, Ashley and Johns’ daughter Laura at the Pub. They were staying with some other friends, Brian and Mandy, from back home who have a house in LP and invited me to come over for dinner. I felt a little funny going over to have dinner at someones house that I never met, but they said it was cool. Brian and Mandy were really nice people and so accomodating. They are both REALLY GOOD athletes and Brian was into photography too so there was no shortage of conversation. I had such a great time with all of them and we had a ton of laughs too. It was like I had known them forever. Oh also they had rice and beans with side of kale for dinner so it was the perfect meal for me. I did cheat a little and had a organic chicken sausage too. 🙂

Todd debriefing campers before our long run

Todd debriefing campers before our long run

Sunday all the LP campers met up after breakfast at the front gate to the OTC. Todd debriefed us on the plan for the run since some folks were running different distances than others. I was planning to get at least 18 miles in but was hoping for 20. I would assess it as I went depending on how I felt. We then got together for group photo before set off on our run.

2015 Todd Wilery LP Camp athlete photo OTC

2015 Todd Wilery LP Camp athlete photo OTC

I realized that I forgot to put sunscreen on as we started down the road, so I headed back to the dorms to put some on. The zipper in my running shorts got jammed and I could not get my ID card out. I could not get the zipper unjammed for the life of me and I didn’t want to break the it on my favorite running shorts. So I had to go without. Fortunately it was fairly cloudy as the day went on so not really an issue.

I fell pretty far behind everyone with the zipper drama, so I was basically on my own for most of the day. I did catch up to a few people in the camp and saw the rest coming back on River Road. Todd was waiting at the turnaround on River Rd. with water and gatorade for us. He also said he would wait for me at the Ski Jumps, on the other end of River Rd. to restock me with water before I head into town. On the way back I stopped at the house we typically stay at on River Road to say Hi to our friends Dan & Wendy for a few minutes. I chatted with Dan for a bit and then continued on. I stepped up the pace a bit since I knew Todd was waiting for me.

LSD Run Comparisons by Temperature

LSD Run Comparisons by Temperature

The cooler air temps this day really made a huge difference in my run. I felt so good the whole time as opposed to the prior weeks run back home in hot & humid temps(see image above). My previous long runs were much slower and the courses were also much less difficult in terms of terrain. I can only hope for temps in the 60’s in Coeur d’Alene!

I made my way up into town, headed around the back of Mirror Lake and turned around at the Lake Placid Marina right before coming back into town near Saranac Ave. I was at around 16 miles when I got back to the OTC, so I decided to head up Bear Cub Rd, where I had done the brick run on Friday to get 20 in. I ended up finishing with only 19.3 but I didn’t feel like to doing filler runs just to get 20 in. Close enough! I was quite happy with the run at that point, so no point in continuing.

After some lunch, we headed into town to get a swim in at Mirror Lake. My friend John had told me to let him know when we would be swimming and he was going to meet me with his kayak. It was pretty nice having my own support crew. I stashed a water bottle on Johns’ boat and he took some pictures and video of me while I swam too.

Me getting ready for swim in a chilly Mirror Lake

Me getting ready for swim in a chilly Mirror Lake

The water was really cold! I was a little fearful of cramping up after just running 20 miles a couple hours before. My hands, feet and face were numb. I started out with a pretty good pace just to get some heat pumping. My plan was to swim 20 minutes out and then back again. By around 15 minutes I was starting to have enough. My toes were involuntarily curling up from the cold. I stopped at around 17 minutes, took a drink of water and chatted with John a bit and then headed back. Unfortunately, I forgot to stop my watch to get an accurate pace.

Cold swim in Mirror Lake

Cold swim in Mirror Lake

Thumbs up...open water swim in Mirror Lake

Thumbs up…open water swim in Mirror Lake

The wind really started to kick up on the way back and the waves were smashing into my right side. I took a mouthful of water and started choking a bit just like I did at Devilman a few weeks before. I eventually calmed down and restored my breathing again. I then started breathing only to the left for the rest of the swim back. I finished up with a mile swim, which was plenty considering how cold it was. It had to be at or below 50 degrees. When I reached the beach the rest of the people in the camp were already done swimming and they had started after me. Todd even said it was crazy cold and he bailed early too.

A video posted by Bri Tri (@bri_tri) on

Sunday night I was pretty tired and just settled in early. I had a good dinner and then got a good nights sleep. We had planned to do a short bike ride early in the morning and then checkout by 9:30am. The forecast was for rain and I planned on skipping that if that was the case and get on the road early to avoid all the Memorial Day traffic.

I was the first one from our camp in the cafeteria in the morning, but Derek Fitzgerald had come in later and joined me. It worked out nice to get to chat with him one-on-one for a bit. He was telling me about his upcoming Tour de Cure ride across America which is starting on June 9th. He has a pretty amazing story which I would highly recommend you check out.

I then packed up after breakfast, said goodbye to my roomate Max and everyone I saw from the camp. I got to meet a lot of new triathletes from the are area while getting in some solid training. It was a really great experience and I would highly recommend it. Staying at the Olympic Training Center was very cool.

The ride home started out ok, but traffic got very heavy as I got past Lake George. Fortunately no major delays though. I stopped in New Paltz at the Taco Shack for a quick bean burrito along the way. It was crazy busy everywhere else.

Ok, back home with only two more build weeks to go! Thanks for reading!