The Week that Was—11/16-11/22

Posted on November 23, 2009 by Ron Byrnes

11/16	M	T	W	R	F	SA	SU	Total
S					4,000 1,500 p/b 22:05 300kick 300drills 18×100 3rdIMon45 25’s/35’s 500 c.d.			4,000
C		17 1:05 55/10					17 1:05 50/15	34
R	7.7 1:01:30 5hillrepeats		6.3 5k 21:20 6:57,52,42	6.3		10.5 1:20:51 7:43		31

S—22:05 for 1,500 (scy) isn’t fast by any stretch of the imagination, but it’s faster than I would go without the paddles and buoy. I have no kick normally and the buoy I use could double as an ottoman. It lifts my hips almost like a wetsuit and so I don’t sink quite as much on my awful flipturns. So adjust accordingly. The 18×100 set was a lot easier than normal. Oh yeah, doh, I’ve always done them on 1:40. Five seconds makes a big diff. Not all of us can hammer out 10k weeks in the water like Lance.

C—The bad news, looks like I’m going to come up about 50 miles short of my 2009 goal. The good news, new p.r. for miles in a year.

R—Solid pre-race week. Not sure yet whether to “take what my body gives me” on Sunday in the Seattle half or force myself into a more challenging than normal pace per mile or some combination of the two. Please advise.

Week that Was—10/26-11/1

Posted on November 2, 2009 by Ron Byrnes

10/26	M	T	W	R	F	SA	SU	Total
S		500		1,9002k—29:247:31, 7:29, 7:16, 7:08100-1:04 1^st place				2,400 20,500
C		171:02 50 steady 12modhard		171:02 50 steady 12modhard				34 262
R	7.75 1:05Wendy		6.9 53:36		6.35 Mike 50+	11.2 1:35		32 126

S: Odd week. Tuesday morning I was so preoccupied by my lengthier than normal work “to do” list I hopped out 500 meters in. Even freaked the life guard out. Can’t remember the last time I did that. I’m doing some guest coaching during the high school “super season” so that a group of junior varsity swimmers can extend their season. Thursday I got to practice at Evergreen early so I could finally get a swim work out in (still trying to figure out what the dude wearing sweats in the sauna was all about, did not look like a wrestler, and was swigging water every 30 seconds). By the time I got in I only had 35 minutes. I don’t know what came over me, but I decided to do a continuous 2k. Actually, I think I may have been feeling guilty for skipping the Y’s “Monster Mile” or 1650. Instead of going 1650 hard, I decided to cruise 2k. Turned out I was fresh from not really having swam all week and so I did a slow build. One daughter was embarrassed I was coaching in jammers and t-shirt while the other, who recently lowered the family 500 record again to 6:13 this time, wanted to race. I kept blowing her off until finally relenting and saying, “Okay, at the end of practice.” So that’s how I found myself on the middle block between the two co-captains, ‘dra and A. “My” junior varsity swimmers were watching so my credibility was at stake. I toyed with the co-caps for the first fifty just sitting on them wondering when they were going to accelerate. Then at the 75 yard mark my turbo boosters fired and I rocketed ahead. When coach said, “1:04, 1:05, 1:07” A to the L to the Dizzle was the champion. Good thing my gal pal wasn’t there to see my Phelps-like victory celebration. I said to A, “Interesting three body lengths is one second.”

C: Sunday was beautiful and I should have rode, but instead I shoveled dirt to help with the overseeding project. Interestingly, after only ten months, I’m at all time yearly swimming and cycling totals. Just as I had planned for 09, my running totals are off about 20%. I’ve taken from running to add to swimming and cycling. Will probably do the same in 2010

R: Once again, no speed work. And standard runs were at slightly slower paces than normal. Maybe the backing off a bit was why I was able to push the pace near the end of Saturday’s group run. Total time doesn’t reflect my best “Meb in Central Park” impersonation over the last two-plus miles.

Triathlon IS a Country Club Sport

Posted on October 28, 2009 by Ron Byrnes

What form does your procrastinating take? This morning I delayed grading papers by skimming the forum on Slowtwitch.com, where tens of thousands of triathletes gather from around the U.S. and world. Before you report me to my boss, whomever that is, I only read one thread about race fees getting totally out of control.

The discussion got me so fired up that I almost registered on Slowtwitch (I lurk) so I could post, but chose not to tip my toes in that water. So this will probably interest two or three of my regular readers.

The original poster said the NY Olympic Triathlon has increased it fees 40% the last two years and is now $245. He said he feared triathlon may become a country club sport. About two in ten posters sympathized, eight in ten attacked him for not blindly supporting free market capitalism. I didn’t know Milton Friedman has such a tight grip on the triathlon community, but it makes sense since triathletes tend to own the means of production. (My right wing friends have informed me that we have a Marxist president so I’m going to go along to get along and start dropping Marxist terminology throughout my written and oral communication.) The majority’s thesis is that race directors should charge whatever they can get and that a race is not over priced until it’s not sold out.

That’s all well and good, but they are slow on the up-take and have a major blind spot that no one on Slowtwitch has or will point out. Triathlon ALREADY is a country club sport. Take an enthusiast golfer, tennis player, and triathlete and compare annual expenses and I guarantee you the triathlete would be right in the mix. And look at the demographics of each group and again the triathletes will be every bit as homogenous.

Most importantly, they ignore the fact that outrageous entry fees weaken the competitive pool. If they were serious athletes who wanted to throw down with the best (read economically and culturally diverse) athletes, they’d temper their love of free markets and work to make their sport more accessible. As it is they feel much better about themselves placing second or third among other rich white guys with six figure salaries. Good thing I didn’t register because that line would unleash a tidal wave on Slowtwitch.

If you can’t tell, this topic gets me fired up, but I really should get back to the papers.

Carry on comrades.

Week that Was—10/19-10/25

Posted on October 25, 2009 by Ron Byrnes

	M	T	W	R	F	SA	SU	Total
S		2,500 1kpb 14:24 150k/150d 2x2im1540 2x1im3550 6×1002335 300cd 23’s-better			3,400 300 wu 200k 3×3004:45 6×2003:10 9×1001:35 23’s-24’s 200 cd			5,900
C		17 indoors 1:02 52steady 10modhard		20 indoors 1:15 60 steady 15modhard			19 17.7 950’ hoodcrit 8x best 6:45	56
R	7 53:00		6.9 53:00			10.3 1:17:03		24

S: Last week’s interval workout where I went harder than normal helped this week. Times were a bit better.

C: Thursday night I enjoyed watching a documentary on August’s Leadville 100 mountain bike race titled “Race Across the Sky”. Sobering, a tough race.

R: Decided not to do the track workout M to not tax my calf. Good call it’s been fine. Then didn’t want to do in a teammate returning from an injury on W. So no speed work. Well, except for Saturday when Lance went hard early, harder in the middle, and hardest at the end. Perfect morning, great workout.

Week that Was—10/12-10/18

Posted on October 19, 2009 by Ron Byrnes

10/12	M	T	W	R	F	SA	SU	Total
S		3,000 1200 (ba/br added in) 300k 2/200im 2/100im 5×1001:30 500pb 2cd			3,200 w/ Mel 300 w.u. 3×3004:45 6×2003:15 9×1001:35 200 c.d.			6,200
C		16 1:00 spin		16 1:00spin 50 steady 10modhard			30 1,076’ 19.0	62
R	7.25 58:00 13:00/6:27		7.6			10.1 1:19		25

S: I was slow Tuesday, so I “forgot” my times and the intervals. After Friday morning’s workout Mel told me I didn’t have to lift weights since I pulled him through the workout. Then again, he is 67! He’s disappointed that his times have fallen off the last three years, but he still inspires me. He did 250s on the 300 set and tweaked the others somehow. I was holding 1:25s, should be holding 1:23s. Where did those two seconds go?

C: Thank goodness for the nice window of warm/dry weather Sunday afternoon. Thank goodness too that the Mathesons were tossing the frisbee at BH elementary so I could catch up with them and rest mid-ride.

R: Monday morning was pretty funny. On the way to the track I told MA and Supp’ (short for supplement) it was their turn to determine the intervals. “3 miles, any combo totaling 3 miles.” MA, “We could do 2 miles and 1.” Supp, apparently thinking he was joking, remained silent. Fast forward 10 minutes. We’ve picked up Double S and the four of us are rounding the final turn of lap four when Double S asks about the interval. “We’re almost to the halfway point,” I explain. I can’t repeat what Supp said. He thought MA was joking and couldn’t believe I took him seriously. It was a dark moment for him. He was breathing hard, thinking all he had to do was endure another 100m, and wham, he had 6 more minutes of pain to gut out. In hindsight, it’s funny. He’s instructed MA to remain silent the next time I get a democratic impulse. Probably should have ran Friday morning before swimming. Felt a twinge in my calf at the very end of Saturday’s run. I get micro-tears 1-2x a year probably from not stretching enough. Hope I’m okay Monday morning.

Week that Was—10/5-10/11

Posted on October 12, 2009 by Ron Byrnes

10/5	M	T	W	R	F	SA	SU	Total
S		4,000 1k, 15:12 300k300d 3,200im40 4,100im50 5/4/3/2/1pb 4×50 100c						4,000
C				20 1:15 indoorspin			35 solo 1,189’ 18.9	55
R	7.3 1200×4 5:00, 4:54, 4:52, 4:45		7.7 1:00+		5 solo sun 38:30	10.4 1:20:30		30.4

S: Tuesday I was planning on spinning for an hour and swimming for 50 minutes, but I forgot my cleats and didn’t even have tennis shoes, so I extended the swim. Great workout, but as with scoops of ice cream, two mediums would have been better than one large. I can actually do 50 fly now without drowning, pretty impressive huh. Maybe I should go after A’s 100 yard fly time. In related news, J swam an awesome 100 breast at Thursday’s meet. Dropped seven seconds.

C: Thursday’s 75m spin felt like twice that. Kept it light and easy. Read the paper cover to cover, listened to music, reread the paper. Maybe I should go to three shorter sessions. Sunday’s ride was spectacular. Sunny, mid-50’s, and I felt pretty good as a result of the forced end of season taper. I’m proud of the progress I made in cycling this season. Took a small step. I’m stronger, but not strong. To reach my 09 goal for total miles, I’m supposed to do 300 this month, but I’m on pace for only 200ish.

R: Felt Sunday afternoon’s windy bike ride on the way to the track on Monday morn, but the Human Supplement wouldn’t let me coast. He’s gone from loathing to luving the track in three short weeks. Middle of pack splits, but the final 1200 was hard. What to make of Double S? He met us on the way to the track, disappeared for the bulk of the track workout, and then reappeared for the final, most difficult split. He blamed g.i. distress, but basically he Couged it until his conscience kicked in. We’re granting partial credit. Friday’s run was like Sunday’s ride, spectacular. Ran mid-day, sunny, mid-50’s, went topless for probably the final time of 09. Too much information? Stored lots of Vitamin D, skin cancer be damned. Car drivers were incredulous which was funny. Saturday’s run was fun. I attribute the huge turnout to Friday’s email describing the flattish out and back route.

Week that Was—9/28-10/4

Posted on October 4, 2009 by Ron Byrnes

9/28	M	T	W	R	F	SA	SU	Total
S		3,0001k 15:12 300k/300d 2x200im 3:15son:45 8x125pb 1:43-45on2 300cd			2,0004-3-2-1 2kick1easy 500pb6:55 2x2im1540			5,000
C				201:10 indoorspin			35 solo18.5 650’ wind	55
R	7 track6:33, 6:30, 3:12, 3:13		7.3		4.4 33:30	10.3400+ 1:19		29

S. Lacked motivation T morn, but I thought I’d be fine after a couple hundred yards, and I was right. There’s a suggestion. Instead of bagging a workout altogether, trick yourself in essence by striking a deal. “Okay self, you don’t have to do the whole 3k. Just swim up and down a few times, couple hundred yards.” Then, 2-300 yards in, I’m fine. Same holds true for other activities. In the case you have multiple personalities, “Let’s just run around the block and back, 1m and see how we feel.” A. did the 100 fly in Thursday’s meet. Awesome. I’m content to let her have that record. I’m sure you’ve been wondering, yes, I still own the family 500 free. A’s swam 6:21 or 2 this year, dangerously close to my 6:17 from last winter. I told her she’s plateaued. :) Average swimmer, below average father.

C. Bummer, the curtain has fallen on the weekday outdoor season. Spinning is better than nothing, but not nearly as fun as the real thing. I lulled the other two guys spinning at the same time as me into a false sense of superiority by reading the paper while warming up (Can I still call it a warmup if it’s over half the workout?). Once they left, I tightened down the brake pads and got the cadence up until the pads created a fire hazard. Stupefying, stationary bikes and I’m still competing. L knows how hard I work when spinning based on how sweaty the WSJ ends up. Love the new Nano which will come in handy when spinning this winter. Sunday’s ride was nice. It’s nice to ride solo on occasion. Beautiful fall day, felt decent despite the declining mileage. Feels like my cycling fitness is like sand in an hourglass, slowly but inevitably slipping away (or maybe the Seahawks’ season would be a better analogy).

R. Nice week. On Mondays Dano is manning up and covering my every move on the pitch black Oly track. His times and complaining are both in remission. Saturday’s run was especially good. Cool morning, clear, big hill in the middle, Dano and Lance were great company as usual, and as always they made me work harder than I wanted to.

Black Hills Triathlon. . . Winner. . . Cutter Battle Royale

2009 Champion, Cutter Battle Royale

Week that Was—9/21-9/27

Posted on September 28, 2009 by Ron Byrnes

9/21	M	T	W	R	F	SA	SU	Total
S		3,000 1k p/b 15:07 600k/d, 500 7:37 8x100im:55 100,2×50,4×25 100cd		2,000 1k p/b, 300k/d, 9×100 every3rdim on 1:45				5,000
C		40 1,087’ 19.6					20 19.2 517′	60
R	6.7 track 6:33, 4:46, 3:10		7.2 56:56			10.2 1:22		24

S—Sluggish start to R morn, salavage workout at PLU.

C—Didn’t capitalize on beautiful weekend even though the 10 day forecast is bad. Essay grading wasn’t the problem, procrastinating was. Flipped between golf and Mad Men when I should have been grading. Went hard for 1:02 on Su night to salavage day, weekend, week.

R—First “track” workout in a while. Lance once again shattered the field with just over a mile left on Sa. Should have saved it for Stanford.

Week that Was—9/14-9/20

Posted on September 21, 2009 by Ron Byrnes

9/14	M	T	W	R	F	SA	SU	Total
S		3,000 1k 15:38 2 500’s 7:24 600 kick/drill 6x100im 1:40’s on 2 100 c.d.		3,000 1k 15:32 2 500’s 7:24 300 kick/drill 8x100im 1:40’s on 2 200 c.d				6,000 √
C		41 team			63 nice			104 √
R	7.5 57:30		6.8 54			10.3 1:20:33		24.5 √

S: Basic week. Nothing spectacular unless you count the comment made by a woman I shared a lane with who said my butterfly looked great. Wait, was she hitting on me?

C: Feel good right now. Should have entered the Vuelta after all. Again nothing spectacular, but a respectable late summer/early fall week. Line of the week, from Lance as he went around me, “BYRNES, YOU”RE BLOCKING AGAIN!” And that was before the Huskies beat the Trojans. Now he’ll be completely insufferable.

R: Routine week. Detect a pattern? Beautiful morning running in mid-September in the Pacific Northwest. Mid-50’s, mostly clear, perfect.

Week that Was—9/7-9/13

Posted on September 14, 2009 by Ron Byrnes

9/7	Mnewshoes	T	W	R	F	SA	SU	Total
S		3,000 500’s 7:07, 7:15 1kpb 14:48				1,600 400 w.u.		4,600 √+
C		40 1,700’ 19.4		9		29		78 √+
R	9.2 1:11:30		6.7 52:45	1.2		5 .7 w.u.		23 √

S: Pushed on T which set me up for a good swim on SA. Had planned to go short and light on R, but opted to ride/run short and light. Short week but a √+ because of the solid race swim.

C: Also rode hard on T evening. Short week but a √+ because of the tri course p.r.

R: Took advantage of Labor Day to front-load before pseudo-taper. Decent race run.

Nearing the end of cycling season here in the PNW so those miles will plummet.

Pressing Pause

Small steps toward thriving families, schools, and communities

Category Archives: Fitness and Triathlon