4-27-08 Weekend Race Wrap-Up

Saturday 4/26/08:

Well it was windy, but it turned out to be a great weekend. Did the bike race on Saturday, finished in the top 1/3, probably could of raced smarter and done a bit better, but had fun. Here's a pic with some of my friends afterwards... Got to ride with Doug Borttoff who is also training for the Wisc. Ironman - He, Lambi and I had fun. Afterwards good friend Jeff Dullard, Loren from DSM and myself continued riding to add a few more miles. Dullard = You rock!

Sunday 4/27/08:

The weather cooperated and it turned out to be an excellent day for racing. My Ironman friend Jenny Lorenz and I tackled the Iowa City River Run 10k. Jenny took 1st in her age group! I think I got 7th - 43.19 on my watch... which ended up being a 6.59 pace. Good for me.

Afterwards - went to watch the guys race the Iowa City Old Capitol Criterium. Jay raced well but on the last lap his foot slipped out of the pedal - oops... Geoff had an impressive sprint and got 1st place in the Cat 4 Race - SWEET. Greg Deuthman also took 1st in the Masters. Great weekend for everyone!

Ended the day with 1 1/2 hour on the trainer - Did some interval work and about 20 min just spinning the legs out loosing them up from the hard weekend. Time for food and bed!

4-25-08 Long cold weekend ahead

Well - I thought spring was here, but I guess not. Going to have to head down to the bike shop - good excuse to buy something new I guess. Saturday calls for a 2:50 bike and a :50 min run. Sunday calls for 1:55 run and a 1:05 bike... So about 3 hours each day... Here's the forecast - I'm so excited as you can tell...

Rain - Snow - Wind - I guess bring it on... Mental toughness weekend!
Wanted to give a big thanks for some training partners this last week! It was a nice night out and we took advantage of it. Always nice to have company during workouts! Jay & Jason joined in and we ran into Jeff & Amanda along the way. Yep - that's a cold one we found - good carbs!

USAT - High Performance Training Center

Here's a couple of pics from a workout in the "High Performance Training Center" that I go to once a week. Chris Reed has been an excellent trainer and coach. The goals here are injury prevention and strength building.

This is the Kaiser running machine. Works on explosive power bursts and leg/ab strength building. Sweet machine, but it kills me every time!

Plyometric Jumps - who says white guys can't jump...

"the nose breaker" & "the teeth remover" - shoulders/abs/chest

"The angry swimmer" - strengthens shoulders/abs

Chris Reed

High Performance Coordinator

USAT Certified Trainer

319.768.4100

creed@grhs.net

Week 17 Training Plan

WEEK #17 Swim 2:30 - Bike 7:05 - Run 4:45 -- Total: 14:20

Monday SWIM 0:45, BIKE 0:40
Tuesday BIKE 1:25, RUN 0:50
Wednesday SWIM 0:45, BIKE 1:05
Thursday, SWIM 1:00, RUN 1:10
Friday Big rest day
Saturday BIKE 2:50, RUN 0:50
Sunday RUN 1:55, BIKE 1:05

Another week in paradise... So thankful for the sun and nice weather. Biking on the trainer was getting pretty boring! Excited for some outdoor running/riding this week!

Here's a pic of Sara and I tearing up the road. What a trooper! We did a long bike ride on Saturday and got a half - marathon in on Sunday. Holding a good pace for 13 felt good - all in all a great confidence builder.

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2008 Competition/Race Schedule

04-27-08 Iowa City River Run (10K)
04-27-08 Iowa City Criterium (?)
06-07-08 TOMRV (2 day 194 mile bike)
06-22-08 DSM Hy-Vee Olympic Triathlon
07-12-08 Lake Geode Olympic Triathlon
07-19-08 RAGBRAI
08-02-08 Steelhead 1/2 Ironman 70.3 Series
09-07-08 Ironman Wisconsin
11-22-08 Living History Farms Off Road Race (7miler)
11-29-08 Jingle Cross Rock (cross bike racing)

4-14-08 This week's workouts

Well Here you go... This is the first of my attempt to do a blog. This is April 14th and I wanted to share with you my workouts for the week. In my training it is week #16 out of a total #39 weeks. So far so good, the mileage is starting to add up!

Weel #16 Swim 2:30 - Bike 5:55 - Run 4:05 -- Total: 12:30
Monday. SWIM 0:45
Tuesday. BIKE 1:30, RUN 0:40
Wednesday. SWIM 1:00, BIKE 1:10
Thursday . SWIM 0:45, RUN 1:00
Friday Big rest day, as usual.
Saturday. BIKE 2:20, RUN 0:40
Sunday. RUN 1:45, BIKE 0:55

Also - check out this video clip on Ironman Triathlons! Pretty Sweet! http://www.nasports.com/mediacenter/fordvideo/fordvideo.php