Wednesday, September 30, 2009


resting hr: 60

soreness/fatigue: 2

Cycle 8:30am-2:30pm

Me, Izzie, and Dana took advantage of the start of the fall weather and got in a long ride on Mines out to the Junction. I hadn't done this in over 6 months! It is one of my favorite rides - absolutely gorgeous!!! Its a good, hard ride and we pushed it pretty good! Dana is a great athlete and did IM CDA two year straight - so a WEALTH of wisdom, experience, and advice. It was my longest ride sine the Death Ride in July, I could definitely feel it. This workout was definitely not part of the "recovery" week - but its SO nice to get in a "whole" ride.

total: 60 miles



resting hr: 66

soreness/fatigue: 4 -still too high for a recovery week!

Brick 8-10am

JoLynn came out to ride with us today! It was great to see her kick butt, in only TOE CLIPS! Wish we could've gave her better weather, but even with some cold wind and runny nose that didn't stop her! I have pictures - I'll post soon! Today was a brick - 1.5 hr bike + 30 min run. Seemed somewhat long for a "recovery" week brick. So when our ride only ended up being 1 hr, I didn't complain too much. The run was fine, I think I've really developed a pattern of the first 10 mins being the transition time. Hopefully doing more bricks will lesson this #, but its nice to know that after 10 mins its great.

total: 13mi + 3mi

TVM Swim 11:30am-1pm

Well, this practice did NOT fall into "recovery" either! Main set was 4x500 on 6:30!!!!!! UGH. Descend 1 to 4. I slid in the guppy lane b/c I KNEW the boys would go out too fast and die - and mess me up in the process. My pride is not hurt admiting that I cannot start with a 6:00 500 and descend from there - just not possible. So, in order to descend and not die - I did a 6:20, 6:10, 5:57, 5:47. I beat the boys on the last 1 (maybe 2). That hurt though - huge headache. I don't think I hydrated enough after the brick. We technically don't have a swim workout after a brick - but I can't fit in a swim on the weekend.

total: 4100yds

Monday, September 28, 2009


resting hr: 66

fatigue/soreness: not too much fatigue but a 5 on soreness

TVM Swim 11:30am-1pm

Aw yes for a Masters Monday workout AND during my recovery week! YAY! It was a nice and easy aerobic workout. I took it easy and floated through most of it - it was nice to slack off a bit!

total: 3500 yds

Cycle 3:30-4:30pm

I didn't have to coach today (yay)! And today was finally cooler (yay)! I was supposed to do a 1 hr ride. It was fabulous! I rode most of it in first gear and spun really easy. It was the easiest ride I've ever done...haha. Hopefully the cars passing by didn't think I was lame.

total: 15miles

Weekly Totals

Totals trained hours: 15 hrs 50mins
YTD trained hours: 46hrs 15mins

total time: 6hrs
YTD time: 16hrs 30mins
distance: 14,000yds
YTD distance: 41,000yds

total time: 7hrs 5mins
YTD time: 18hrs 45mins
distance: 113miles
YTD distance: 305miles

total time: 2hrs 50mins
YTD time: 8hrs 20mins
distance: 16 miles
YTD distance: 48 miles

Sunday, September 27, 2009


resting hr: 72

soreness/fatigue: 6

Went to coach at a swim meet in Oakland today. Was there from 7am-3pm. It was a good first meet, early in the season for the kids. And again it was pretty warm. I needed to run today and was going to have to wait until the evening so it was cooler.

Run 8:10-9:50pm

YAY! I did it!!! 1 hr and 40 mins!! I really don't know if running can be/is supposed to be pain free?! Since it was at night I ran on popular roads with sidewalks to be safe and give Nathan some peace of mind. But thats a lot of pavement to run on; I found about 1 mile of dirt, and that felt SO much better. But really - is there a way to run on pavement without pain? On the other-hand, I was aerobically GREAT, it was an easy pace and could've gone more!!! It gave me good confidence that I'll be able to handle a marathon (aerobically). It did include a 5 min restroom stop to lose some weight. ;)

total: 10 miles

HALLELUJAH that week is done! Time for a RECOVERY WEEK!



resting hr: 66

soreness/fatigue: 8 - is the week over yet?

Cycle 7:30-11:15am

I joined up with Melinda and her ClupSport group. It was nice to ride with Melinda, had not talked to her since she did IM Lake Placid (oh yeah - shes about to do her 4th double century! and lots of advice)! They were going to ride from ClubSport to Calavares' Wall. I rode from home to ClubSport, just in case I needed to go for some extra to make 3.5hrs. It was a good group to ride with, all pretty strong cyclists that pushed me harder than I expected to go. It was over 90degrees by 10:30am and I easily went through 2 water bottles!! Once we got to Foothill I knew I'd be close to the scheduled time for the workout - it was hot and I was tired so it was close enough and I stopped as I passed by home! Ended up total ride time of 3 hr 15 mins - clllooooose enough if you ask me!

total: 50 miles

Run N/A

I was supposed to go on a 35 min "recovery" run. I still put quotations around recovery b/c running is never recovery enough. HA! Well, it was well over 100degrees and I deep cleaned the house all day because we were hosting a dinner. Too hot to run before dinner, and once our friends left it was way too late. So, no run today.

total: 0 miles

Friday, September 25, 2009


resting hr: 60

soreness/fatigue: 7 - I'm pretty tired at this point.

Cycle 9:30-11am

The workout was 1.5hrs with 9x20 sec sprints + 2:00 active recovery. We had been riding out to Tuscany to these interval sprints, for some reason I didn't want to go out there by myself. So, instead I rode out to Calavares and did my intervals on the rolling hills before the climb. It was good! I was impressed that I could be at 24mph going up a roller.

total: 23miles

TVM Swim 11:30am-1pm

Not enough time to recover between workouts! It was sprint day - starting with underwater kick! HA! It felt exactly like the bike workout I just finished (aka - shoot the legs for 20 seconds, feel them burn, and almost cramp...and then try to recover quickly) Ha. Somewhat glad that was my last swim workout for the week.

total: 3000yds


resting hr: 66

soreness/fatigue: 4

Run 9:30-10:15am

We're trying to find and run on as much dirt as possible to be nicer to our joints. Izzie said she found a trail thats not incredibly hilly that goes around the golf course on Happy Valley. I actually found a review of it on yelp! (did you know you can review trails on yelp?!) The yelp review said there was a place to park, so off I went with Tank in the back. Well, I did not find a place to park and after making several loops I finally parked on a neighborhood street. The trail was great! It was hilly and of course the obstacles to avoid, so I was not very fast (though I don't ever really worry about speed and was able to run the whole thing). Tank was having a blast, until one point when the trail parallels the golf course and there are people in talking distance. Well, Tank was startled to hear/smell/see some other people and starts taking off after them, not obeying my calls (uh oh - big trouble). So, I'm imagining this scene from "Marley and Me" of this BIG, black dog running out of the bushes onto this pristine green golf course....with the owner running behind "NOOOOOOO!" haha! He said Hi to the golfers, they smiled and said Hi back - and we left! I was embarrassed. We turned around, I didn't do the complete workout b/c that flustered me, oh well at least I ran.

total: 4 miles

TVM Swim 11:30am -1pm

Todays set was relatively easy, which was great for me! Pretty empty at workout. I led lane 2, which was good b/c this set catered to the boys forte and they attacked the set and felt good about themselves in lane 1. They had a great set. It was 4 times through a 200 strong pull @ 2:45 + 4x50 recover @1:00. So, I pulled "strong" just not "fast" like the boys did. ha.

total: 3800yds

Weights 2:50-3:30pm

Aw, the great excuse of talking cutting a workout short! ;) I talked with Emily too long and could only go through the weight routine 1x15reps each. Which is great b/c the perceived pain is less and the ability to get super sore is less!

total: 1x15reps each exercise

Wednesday, September 23, 2009


resting hr: 72

soreness/fatigue: 3

Brick 8:30-10:20am

We met at 8:30am and rolled by 8:40am from Campo de Bocce and rode Del Valle. It was already real warm, and only a slight breeze. We were able to use our arrowbars for most of it, which is good b/c I need the practice! We headed out on the run down the dirt path along Vineyard. I was able to find my legs at about 7minutes, which is a lot sooner than last 2 time! Yay - adaptation?? I think that doing most of the training negative splits would be smart since all the sports have 2 loops at CDA. So, I was able to negative split the run today - which felt good!!

total: 33miles/3miles

TVM Swim 11:30am-1pm

Oh, did I forget to mention that 10:45-11:15am I took Tank for a walk - I walked slow (I was tiiired) and Tank was offleash (not tired and could run more). Didn't need to swim after the brick, but I can't fit one in this weekend, so I did it today. I was planning on taking it somewhat easy....until Daniel said the set, and I had to lead the lane b/c it was not the rest of the boys in my lane forte. Main set: 200 pyramid repeating every distance twice. First repeat was kick, second repeat was swim. Everything was on the :45 base - which is pretty moving. Needless to say, my legs are dead!!! And I'm tiiiired!

total: 3700yds

Tuesday, September 22, 2009



resting hr: 66

soreness/fatigue: 4 - I don't know WHY I'm as sore as I am, espcially with a day off! hmm..interesting.

Cycle 8:30-9:45am

Rode the Dublin Grade again by myself. It was fine, I was just so randomly sore.

total: 18mi

TVM Swim 11:30am-1pm

Why so sore?! Glad practice was easy! HA!

total: 3200yds

Monday, September 21, 2009

Weekly totals


I had to coach TVM 5am and 11:30am. Nathan also had the day off, so I took a day off of training too.

Last weeks total:

total hrs trained: 15hrs 20mins
ytd time: 29hrs 40mins

Swim -
time: 6 hrs
distance: 16,500 yds
ytd time: 10hrs 30mins
ytd distance: 27,000 yds

Bike -
time: 5hrs 25mins
distance: 78 miles
ytd time: 11hrs 40mins
ytd distance: 192miles

Run -
time: 2hrs 55mins
distance: 17miles
ytd time: 5hrs 30mins
ytd distance: 32miles

Sunday, September 20, 2009


resting hr: 72

fatigue/soreness: 5 - I nonpurposely placed 3 out of 4 running workouts in a row. (I won't do that again! ha)

Run 10:20-11:20am

Izzie did a Sunday swim workout at Club Sport and invited me to run home with her (and she'd drive me back to my car). It was a longer run than either of us needed, but shes trying to cram some more workouts in and I'll just go along with things. Ran the 680 path that goes all the way to Main St. Bridge and then to her house. We took about a 5 min break to figure out which way to go and get some water, so ran about 55 mins.

total: 6 miles

Then I went to LVTC and hung out with Josh Davis (1996, 2000 Olympics) and Aaron Peirsol (2000, 2004, 2008 Olympics and multiple world records). Josh Davis was an inspiration to me in high school b/c he professed his Christianity, and as a celebrity athlete that was so cool for me as I was figuring out my faith-athlete integration. Josh runs a great show and keeps the kids super engaged. Aaron, a little out of shape since Rome, was AMAZING to watch in the water. Awesome day!


resting hr: 72

soreness/fatigue: 3/4 - could only majorily feel it on the bike this morning

Brick 6:45-8:45am

Well, we were going to start at 6:30am, but it was still dark and we didn't want to take lights. So, we started at 6:45am - sun juuuust coming lighting the sky. Jeremy wanted to get in 1 last ride before heading back to Davis, Izzie needed to make it back in time to swim, and I technically only needed to ride for 1 hour. Well, we were out for about 1.5 hrs. I made a transition VERY quickly b/c I was also short on time. Grabbed shoes and Tank and was off for a 20 min run. It was at "dog pace" which is fine, I just am happy that it seemed like a better transition for my legs than last time!

total: 24 mi/2mi

Then I headed out to LVTC where LAC was hosting a swim clinic with 3 Olympians. Saturday was Ben and Randal (not olympian - "just" world champion). It was awesome. Crazy that they are basically my age, but seem almost "larger than life." Sunday we will have Aaron and Josh, can't wait.

Saturday night we went to a housewarming party for Tim and Jamie Banks - very fun! Great house in Livermore! And awesome to hang out with the family friends 2 in 1 month! :)

Friday, September 18, 2009


resting hr: 66

soreness/fatigue: 2

Cycle 9:45-11am

I got to ride with Erin today! Took her up Kilkare for the first time. It was already pretty hot outside, but Kilkare is always pretty and shaded well. She didn't get much recovery time before she went to TVM. Opps.

total: 17 miles

Run take #1 1pm

The schedule was to run 45 mins. That distance Tank can do and I like to include him! So, we tried. It was 98 degrees out and by 10 mins in I look behind me and Tank is seated underneath a tree protesting to go any further. I wasn't having much fun myself in the heat, so we turned around and walked back.

Run take #2 9-9:45pm

I'm proud I actually got out and ran! The weather was FINALLY cool enough. I ran with a headlamp, which was exciting. Stayed on the sidewalks so Nathan would not worry. It actually felt good, but my big toes hurt. Why?! Just the bottum of my big toes. Weird.

total: 5 miles


resting hr: 66

soreness/fatigue: about a 3 of soreness from weights yesterday

Cycle 9-10:15am

Rode the Dublin grade by myself. Took me a little over an hour, but I also had some stoplights and stopped to take off my jacket; so, I think it could be a good 1 hour ride with some pretty decent climbing.

total: 18 miles

TVM Swim 11:30am -1pm

Two days in a row Daniel gave hard sets. Todays main set was shorter, more rest, but still demanding. It was 4x300 broken into: 100 build @1:20 try to go a 1:05 + 2x50 @:45 fast try to go :30 + 100 strong @1:20 try to go a 1:05. I was able to go 105's pretty easily, but going 3o on 50's is hard for me. I was holding about 32 to the feet.

total: 3800 yds

Wednesday, September 16, 2009


resting hr: 66

soreness/fatigue: 2 - not much

Nathan had some of the morning off, so I spent it with him and did not to my bike ride. It's alright, I can fit it in somewhere else. And it ended up a good idea since swimming was KILLER!

TVM Swim 11:20am -1pm

We did about 2,000yds that were warmup, easy, drilling, underwater kick.
Main set was: 20x100
and then repeated that. OMG - it was the first time in a LONG time that I felt like throwing up! But I made it - awesome!

total: 4500 yds

Weights 2-3pm

Did the weight routine, light 2x15 reps of the whole workout.

Tuesday, September 15, 2009


resting hr: 72

soreness/fatigue: 3 -not bad

Run 9:30-10:30am

The workout was 45 min steady run + 4x(:20 sprint + :40 recovery). We've been trying to find some dirt/trails to run on. I was training by myself today. Me and Tank went to The Ridge b/c I swear "I knew" a somewhat flat trail. Wweeelllll, the somewhat flat lasted about 5 mins and then we had to go up! It was gorgeous so I can't complain.

total: maybe about 4 miles

TVM Swimming 11:30am-1pm

Main set today was: 3x(5x100+4x50). The 50's always easy/recovery nonfree on 1:00. The 100's was: round 1 @ 1:20, round 2 @1:15, round 3 @1:10. It was good, I was able to do the last round pretty much without kicking - did a 1:05, 1:05, 1:06, 1:06, 1:05.

total: 4100 yds

Monday, September 14, 2009


Resting HR: 60

Soreness/fatigue: 4 - ankles sore after the long run yesterday.

Cycle 7:30-9am

Jeremy came out with me and Izzie. I got a flat on the way out. We rode out to Tuscany and did 7x:20 sprint + 2:00 active recovery. Jeremy did hill repeats behind us, probably just as many as we did.

total: 20 miles

TVM Swim 11:30am-1pm

total: 4100 yds

Sunday, September 13, 2009

Fri, Sat, & Sun


Cycle 8-10:30am

We rode Calavares again, to The Wall. So much easier than it was on Monday. It was already really warm outside.

total: 40 mi

Run 1:30-2pm

We were suppose to go on a 25min "recovery run." It was 97 degrees out. I brough Tank, and boy did he overheat.



Me and Adam headed out of town at 8pm Friday night. We arrived in Tuolomne at about midnight and slept in the back of his truck. We spent Saturday climbing. It was my first time out on rock since over a year, so I was STOKED! So fun. We drove home Saturday night, ate In-N-Out at about 10pm, and was home by 11pm.


Run 7:30-8:35am

This morning was our long run. I woke up after climbing SO INCREDIBLY SORE! But - I had to run. Izzie kicked my butt, I went at a very nice pace I could keep for over an hour. I need to figure out how far we ran.

Thursday, September 10, 2009


We hung out at Drews last night, got home at about midnight. Needless to say, I fell riiight asleep.

resting hr: 72

soreness/fatigue: less sore but well fatigued, about 5

Cycle 8am-9:30am

We were supposed to do a 1 hr ride (ended up about 1.5hrs) with 6x(:20 intensity sprints + 2:00 active recovery). We rode out to the Tuscany loop as warm-up and then did the interval repeats along Tuscany. At first I thought 20secs was wimpy, but by #6 boy did it burn! Pushing 24mph.

total: 20 miles

TVM Swim 11:30am-1pm

Its been a LONG time since I've swam "hard" being this fatigued. The main set was 6x200 on 2:40 descend 1-3, 4-6 (goal given of: 2:20, 2:15, 2:10). Then 6x100 on 1:20 descend 1-3, 4-6.

total: 3500yds


Slept like crap last night.

resting hr: 72

fatigue/soreness: about a 5 - feeling it

9/9 Brick 7:30-9am

The workout was to go for a 45 min moderate ride + a 15 min transition run immediately after. At first I thought this was way too short of distances/time, but this morning I was glad b/c of the soreness I was already feeling. We rode through Livermore to keep it easy and looped around Izzies neighborhood for the run.

The schedule didn't have a swim workout today, but we did anyways.

TVM Swim 11:30am-1pm

I moved to the guppy lane and let the boys in lane 1 do the main a little more challenging than I wanted. I did alright with how tired I was, I was able to descend my 300's.

total: 3200yds

Tuesday, September 8, 2009

Day 2: run & swim


resting HR: 60

soreness/fatigue: minimal

Run: 7-8am

We did Happy Valley - the workout was a 45 min steady run + some set of fartleks at the end.

Total: 45 min was 4.8 miles + whatever the fartleks were

Yoga: 9:30-10:30am

Its a good way to MAKE me stretch. Which was nice after the run. I'd like to make time for it once a week at LVTC.

TVM Swim: 11:30-1pm

It was pretty easy. I could hold a lot of water, so I felt good. Was able to even kick under overs without the legs cramping.

total: 3500 yds

Monday, September 7, 2009


9/7/09 Bike 7-9:30am

Me and Izzie rode Calaveras this morning. It was beautiful at 7am - the sun on the water and in the trees. It was my FIRST time on the bike since the Death Ride (July 11); so even if it was just Calaveras, it was still hard! Instead of swimming, me and Nathan went to Raging Waters with the Bromleys and Craigs.

total: 38 miles
Me and Izzie met tonight and went over Karin and a books training to figure out how to change the 6 months to 9 months and dealing the schedules. We are ready and excited!
Me and Nathan had dinner at my parents with Ron and Lani. After talking about IM CDA - the 4 of them might be able to come too!! THAT WOULD BE AWESOME! Nathan would have more sherpa's and I would have more support!

Sunday, September 6, 2009


Was going to meet with Izzie, but John had to head back into the ER Friday night.

9/5 TVM 8:30-10am

6 days in a row! HOLY COW! I must be a swimmer or something. Not too sore from weights. More shoulder sore from swimming so much this week.

total: 3700 yds

Friday, September 4, 2009

9/3 & 9/4

9/3 TVM 11:30am-1pm

Boring practice.

total: 4000yds

TVMers went out to The Hopyard Thursday night to hang out and celebrate Loren's "change of career path." It was fun and nice to see everyone hang out socially and get a beer. Nathan got to meet Karin and Doug, and start to understand his IM CDA official sherpa job! ;)

9/4 Run 10:30-11:15am

Me and Tank ran to the pool. Tank was more tired than me which was a good sign! :) It was an easy run for being sick all week.

total: 4 miles

9/4 TVM 11:30am-1pm

Kelly tricked us on speed day today. She leads us up to believe we were doing a 1000yds for time. I was prepared thinking this would be a good base time to see how much I could improve (though oh boy it would've been hard).

total: 3500yds

9/4 Weights 4-5:30pm

After a private lesson I decided to try Karin's Ironman weight routine. It's good, but long. Granted this was my first time through, but it took at least 1hr20mins. Annnd, I think I'll be nice and sore tomorrow! ;)

total: complete routine 1hr20mins

Thursday, September 3, 2009


9/2/09 TVM 11:30am

I think I'm pretty much in some sort of reasonable shape. After yesterdays good,hard workout I was able to come back today and have a good workout again. The set was 3x200 on 4:00. #1 was broken at the 50, 100, 50. #2 was broken at 100, 100. And #3 was straight. We did 3 IM and then 3 Free. IM was IM for me - we had 5 people in our lane today my fly felt broken and the other strokes are not quite put together yet (no worries). On the 200IM straight I went a 2:27 which is actually very good (and only flipped 1 turn - fly to fly)! I wasn't expecting much on the free 200s but was somewhat keeping up with Adam C. which pushed me a little more. Adam P slid over to the guppy lane, which made the lane from 5 people to 4 people and a little more room for me and Karin at the end. Scott and Adam C. said they were gonna go 2:00 on the last one and the girls had a +:05 goal as well (which me and Karin laughed at, hoping to break 2:10). Well, Adam C. died and I ended up going a 2:06 which is very good. So, I'm happy. Talked with Karin and Doug a little more after practice and got Karins workout plan for the Ironman. Very exciting!

total: 3200yds

Wednesday, September 2, 2009

John in hospital & Lisa get sick..

Well, Saturday (8/29) I coached masters. Me and Izzie were supposed to meet, but the previous posts tells why. We had my grandma's 80th bday celebration and a wedding for one of my UCD roomies! Sunday I worked at REI in the bike shop....first time back in the shop since May. Don't worry, I had the other shop tech check my work! ;)

I was going to actually start training on Monday, with a plan from one of the books I had. But then I got sick. Sunday it crept up and then Monday hit like a train! It's fine - one week of being sick and Izzie hanging out at the hospital is not gonna do anything.

I talked with Karin and Doug a little more after TVM practice yesterday (9/1) and it was GREAT! Karins got the training plan shes gonna bring, and we're all going to meet as they share some tips! I was telling them how many youtube videos I've been watching to get familiarized, and how the swim start honestly looks the most scary. In great confidence, "oh, don't worry - we've got tips for that too!" AWESOME.

here's a picture of what makes me worried...

8/31 TVM 11:30am

total: Monday easy sick day...I didn't think it was worth counting

9/1 TVM 11:30am

the joys of training with a sibling is still sibling bickering...haha. I was sick and Adam was doing the set "wrong" or "not smart" and it as affecting my workout. My energy was zapped after that main set!

total: 3700yds