So, yesterday's tempo took quite a bit out of me. I went to the Rex (the rec center here at ASC) with Resie, to do a bit on the cool TV screen bikes they've got there now. These are machine bikes that have a screen on it with other riders, a "pacer", and tons of different scenes, all while letting you know your heart rate, power, mph, and anything else you would want to know. The only problem is...I'm WAY too competitive for this thing. If you put someone in front of me, fake, cartoon, what have you, I'm going to pedal harder to catch and pass them. 15 min. into this "recovery" ride I was pushing over 300 watts and my HR was through the roof. After making an attempt at controling myself, I just got off the bike at 30 min. So much for a little supplemental riding. Anyway, I went and did some pull-ups afterward and just called it a day.
This morning I got up at 6:15 and went to the pool. Though I only swam 2000m, it was awfully tough. I was still probably too tired. So I went to class after breakfast and felt much better at about 11 a.m. and decided to go enjoy a ride outstide. After about 30 min. I started my 6x4 min. workout (4 min. hard, 4 min. easy) I felt great, and on the way back I used the street mile signs to figure out how fast I was going. (I can't afford the fancy computer gizmos, haha) So my 5th interval started right on the mile marker and I was able to get the splits when I hit the next marker...2:07 for the first mile (wow, that's almost 30 mph!), I was pumped and decided to just keep going to the next marker, no matter how long it took. Well, I got there at 4:20. It turns out the trainer workouts have been working, haha. Then on the last one, I went by the mile marker 1:38 into the interval, so I just tried to keep form and push through the next mile marker...and it was 3:38 on the dot, right at 2:00 (or 30 mph). Wow, that was fun. I got home and still had about 35 min. to get to 2 hours so I just finished up in the trainer. Good workout.
Later on, I went out for a very chill 60 min. run that ended up being about 9 miles. 4 hours on the day...not too shabby ;)
I'm pretty excited about how my training is coming along, and can't wait for the CapTexTri. I talked my mother into helping me out with the entry fee for my graduation gift, haha. Wow, I hope that never has to happen again!
Well, speaking of graduation, I'd better get to work on some papers or they won't let me walk across that stage.
hasta,
-Yorek
Wednesday, April 29, 2009
Tuesday, April 28, 2009
Tempo results
6 miles...5:06, 5:05, 4:56, 5:05, 5:06, 4:47...30:07 So close!! I got too complacent with miles 4 and 5. Those should have been 5:00 each. Oh well, I'll take it. The NCAA gives 1:54 adjustment for altitude up here, so it converts to approx. a 29:15-29:20 10k at sea level (tacking on a minute for the .2 miles to get to 10k). Not too shabby for a triathlete ;)
Monday's easy day and today's upcoming hard day
So I went out for a nice little bike ride yesterday and turned around right at 30 min./10 miles (no really...it was weird how that worked out) and turned right smack into a head wind. Now I know why 20 mph was so ridiculously easy, haha. It took 34 min. to get back home, then I put the bike into the trainer and finished out 90 min. After which I went out for an easy 40 min. run averaging about 6:30 or so.
I never did get into the pool, which is really dumb because that's where I obviously need to the most work. So this morning I got up and went to the pool, I got there at about 8:45 a.m. and thought it closed at 9:30...well, it closed at 9. So I got in a solid 1200m and that was about it. I'll go again tomorrow mornin' and make up for it...(I Hope!)
The real worrisome workout for me today is the 6 mile tempo I have planned. (It was going to be a 12x400m on the track, but former track coach and Texas running guru Chris Schrader suggested otherwise...smart guy) This will take place in almost exactly 2 hours. What makes it bigger than a normal tempo is that I haven't done a good, hard tempo run in a while. Up here at altitude, these things can hurt pretty good, not to mention, it is a great staple in knowing where you stand at the moment. I know I'm in pretty good shape, so it will be nice to see where I am. The goal is to break 30:00 for the overall 6 miles. A nice relaxed 5:15 first mile should lead to some pretty even 5:00's, then hopefully close in under 4:50. Much easier said than done, but I'll update you later on today about how it goes.
On a side note, I was hammered with good news and motivation from my always trustworthy source, Multisport ministries. Reed McGinnis called me up and told me that Adam Ogden (formerly of Austin, now in the OC), Sean Harwin and himself will be driving all the way from the OC to see me graduate! I couldn't believe it! These guys are awesome. And as if that wasn't good enough news, Mr. Scott Archibald of Las Vegas, NV emailed yesterday and just pumped me up to train as hard as I can and to race with all I've got. These guys just continue to make my life better and better.
Well, I'm off to get some homework done and then to class before the tempo.
Hasta,
-Yorek
I never did get into the pool, which is really dumb because that's where I obviously need to the most work. So this morning I got up and went to the pool, I got there at about 8:45 a.m. and thought it closed at 9:30...well, it closed at 9. So I got in a solid 1200m and that was about it. I'll go again tomorrow mornin' and make up for it...(I Hope!)
The real worrisome workout for me today is the 6 mile tempo I have planned. (It was going to be a 12x400m on the track, but former track coach and Texas running guru Chris Schrader suggested otherwise...smart guy) This will take place in almost exactly 2 hours. What makes it bigger than a normal tempo is that I haven't done a good, hard tempo run in a while. Up here at altitude, these things can hurt pretty good, not to mention, it is a great staple in knowing where you stand at the moment. I know I'm in pretty good shape, so it will be nice to see where I am. The goal is to break 30:00 for the overall 6 miles. A nice relaxed 5:15 first mile should lead to some pretty even 5:00's, then hopefully close in under 4:50. Much easier said than done, but I'll update you later on today about how it goes.
On a side note, I was hammered with good news and motivation from my always trustworthy source, Multisport ministries. Reed McGinnis called me up and told me that Adam Ogden (formerly of Austin, now in the OC), Sean Harwin and himself will be driving all the way from the OC to see me graduate! I couldn't believe it! These guys are awesome. And as if that wasn't good enough news, Mr. Scott Archibald of Las Vegas, NV emailed yesterday and just pumped me up to train as hard as I can and to race with all I've got. These guys just continue to make my life better and better.
Well, I'm off to get some homework done and then to class before the tempo.
Hasta,
-Yorek
Monday, April 27, 2009
Multisport Ministries...My Savior for Motivation!
Multisport Minitries (www.multisportministries.com) is a Christian men's organization that focuses on building faith in Christ through the fellowship brought about by the training and racing of triathlon.
This organization has completely revitalized my motivation for training. The men that make up this organization are the most supportive group of people that I've ever come across. No matter where I finish in a race, these guys are going to be there telling me that I did all that I could and pushing me to achieve that next level.
The MsM team helps all of us to realize that there is more out there than what we see in our daily lives. They teach me to use my body in the best way possible because it was a gift from God, not to win races and get my picture taken...(a hard thing for me to get over). Though I love being in front of people and performing, it is so much more rewarding when I can just enjoy the opportunity God gave me to push my body to new limits and inspire people to do the same. This team of extremely talented and driven men helps me to understand that.
We help each other through every problem, no matter how small or big the problem seems. Anytime I am feeling depressed or down (which happens more often than it should) I get an email or phone call from one of the MsM guys saying, "Hey man, I was just thinking about ya and wanted say that I'm praying for ya." It's amazing how great it is to hear words of encouragement like that.
If you have ever felt like you are just kind of lost or stagnant, or just want to be a part of a team that is more than just triathlon...shoot Erik or Reed an email at the MsM website (above). It's nice to have a support team that's there 24/7/365!
Much love to my MsM boys!
Hasta later,
-Yorek
P.S. No workouts yet...I was lazy (again) this morning, but I plan on a little bike/run later with a swim this evening. Wow, I need to get in the pool more!!!
This organization has completely revitalized my motivation for training. The men that make up this organization are the most supportive group of people that I've ever come across. No matter where I finish in a race, these guys are going to be there telling me that I did all that I could and pushing me to achieve that next level.
The MsM team helps all of us to realize that there is more out there than what we see in our daily lives. They teach me to use my body in the best way possible because it was a gift from God, not to win races and get my picture taken...(a hard thing for me to get over). Though I love being in front of people and performing, it is so much more rewarding when I can just enjoy the opportunity God gave me to push my body to new limits and inspire people to do the same. This team of extremely talented and driven men helps me to understand that.
We help each other through every problem, no matter how small or big the problem seems. Anytime I am feeling depressed or down (which happens more often than it should) I get an email or phone call from one of the MsM guys saying, "Hey man, I was just thinking about ya and wanted say that I'm praying for ya." It's amazing how great it is to hear words of encouragement like that.
If you have ever felt like you are just kind of lost or stagnant, or just want to be a part of a team that is more than just triathlon...shoot Erik or Reed an email at the MsM website (above). It's nice to have a support team that's there 24/7/365!
Much love to my MsM boys!
Hasta later,
-Yorek
P.S. No workouts yet...I was lazy (again) this morning, but I plan on a little bike/run later with a swim this evening. Wow, I need to get in the pool more!!!
Sunday, April 26, 2009
The Church of the Long Sunday Run
A good friend of mine said today, "you can show just as much appreciation for God doing a good long run and enjoying the nature that He created as going to Church and sitting inside listening to someone talk about how to live 'right'" (Matt Levassiur). Though I do feel that Church is amazing and is a wonderful place to learn and pray and give thanks, I can certainly see his point.
Anyway, I ended up running about 15 miles. Most of it was with a young up & comer here at Adams State (and TEXAS NATIVE) Brandon Birdsong. We clipped along at about 6:00 until I split off to use the facilities, and he finished up the 1.5 left of his 12.
I then finished up pretty chill with Mr. Levassiur.
I'm not sure what the reasoning was, but I was hurtin' at about mile 4 and pushed through it. I just felt really tired, fatigued, and well...shitty. It has taken me a few hours now to recuperate, and I'm debating on another workout. I really want to swim...but again...no pool to swim in on Sundays. The Rio Grande river is just outside, but up here in CO, it's not quite the raging river that it is in Tejas! Meaning...it's about 2 ft. deep, haha.
Well, that's it for now. I think tomorrow (or even later on tonight) I'm gonna throw up an extensive shout out to Multisport Ministries and all that they do. In all honesty, I think of them as family, and would do anything for them.
Well, I'm out!
hasta later,
-Yorek
Anyway, I ended up running about 15 miles. Most of it was with a young up & comer here at Adams State (and TEXAS NATIVE) Brandon Birdsong. We clipped along at about 6:00 until I split off to use the facilities, and he finished up the 1.5 left of his 12.
I then finished up pretty chill with Mr. Levassiur.
I'm not sure what the reasoning was, but I was hurtin' at about mile 4 and pushed through it. I just felt really tired, fatigued, and well...shitty. It has taken me a few hours now to recuperate, and I'm debating on another workout. I really want to swim...but again...no pool to swim in on Sundays. The Rio Grande river is just outside, but up here in CO, it's not quite the raging river that it is in Tejas! Meaning...it's about 2 ft. deep, haha.
Well, that's it for now. I think tomorrow (or even later on tonight) I'm gonna throw up an extensive shout out to Multisport Ministries and all that they do. In all honesty, I think of them as family, and would do anything for them.
Well, I'm out!
hasta later,
-Yorek
Saturday, April 25, 2009
Tryin' to keep fit
Well, I was lazy yesterday up until about 4:30. I got a little homework done, but I hadn't done anything of a workout. Finally...after sitting around watching TV and feeling ridiculous, I went and got on the bike.
What was going to be an easy hour on the bike turned into 2 hours of pretty tough riding followed by an hour run with my buddy/roommate/landlord/political advisor, Juan Altamirano. The run was nothing special, just about 6:45 average.
Then today was pretty tough itself. I made myself sleep in 'til about 10 this morning after a great evening with friends up at chili's. (Thank goodness I was able to keep myself from going out last night!!) I went and had breakfast with Resie, then around 12:45 I got on the bike to start my 3 hours in the saddle. It was tough, but I made it through. I'm grateful for the television set that was in front of me so I could get my workout in and watch the Mavericks beat the Spurs!!! (We're up 3-1 in the series in case you missed it) Then I went out for a 30 min. run that got quicker as time went on. First mile of almost 7 min. went to a 6:25, then to a 6:15 'cause I was thinking of how badly I want to break 4 hours at the Buffalo Springs 70.3 this summer. My buddy Brad Miller is always talking about how hard that race is and I want to be in shape enough to smash it!
At the moment I must admit to being in pretty good shape, but I've got a ways to go. I can hear Derrick Williamson (former Coach of mine with Source Endurance) in my head telling me that what I've done isn't anything yet, and that I'm capable of so much more.
Anyway, I'll do a long run with the ASC guys in the mornin' of about 17 miles and I would love to swim later on tomorrow afternoon, but the pool is closed on Sundays. I can't wait to get back to Austin and go to Barton Springs or the Quarry at Pure Austin after a long run!
Well, that's it for now.
Hasta,
-Yorek
P.S. If there's anything more you would like to see on the site. Hit me up and let me know! I'd love to hear from peeps.
What was going to be an easy hour on the bike turned into 2 hours of pretty tough riding followed by an hour run with my buddy/roommate/landlord/political advisor, Juan Altamirano. The run was nothing special, just about 6:45 average.
Then today was pretty tough itself. I made myself sleep in 'til about 10 this morning after a great evening with friends up at chili's. (Thank goodness I was able to keep myself from going out last night!!) I went and had breakfast with Resie, then around 12:45 I got on the bike to start my 3 hours in the saddle. It was tough, but I made it through. I'm grateful for the television set that was in front of me so I could get my workout in and watch the Mavericks beat the Spurs!!! (We're up 3-1 in the series in case you missed it) Then I went out for a 30 min. run that got quicker as time went on. First mile of almost 7 min. went to a 6:25, then to a 6:15 'cause I was thinking of how badly I want to break 4 hours at the Buffalo Springs 70.3 this summer. My buddy Brad Miller is always talking about how hard that race is and I want to be in shape enough to smash it!
At the moment I must admit to being in pretty good shape, but I've got a ways to go. I can hear Derrick Williamson (former Coach of mine with Source Endurance) in my head telling me that what I've done isn't anything yet, and that I'm capable of so much more.
Anyway, I'll do a long run with the ASC guys in the mornin' of about 17 miles and I would love to swim later on tomorrow afternoon, but the pool is closed on Sundays. I can't wait to get back to Austin and go to Barton Springs or the Quarry at Pure Austin after a long run!
Well, that's it for now.
Hasta,
-Yorek
P.S. If there's anything more you would like to see on the site. Hit me up and let me know! I'd love to hear from peeps.
Friday, April 24, 2009
Homework and whining!!
So, yesterday did not go as I would have liked it. Though I did run about 9 miles a little under 6:30 pace, I wanted to get in another 1.5-2.0 hours in the trainer, but that didn't happen. I decided to do homework instead.
I mean, ok, I got some much needed homework done, but I also wasted a lot of time watching youtube videos on Chrissie Wellington (a beast...just gross...aka, amazing!) And of course, now I want to go do a damn Ironman. Those of you who know me, know I have NEVER wanted to do a marathon, much less an entire Ironman. Nevertheless, here I am trying to figure out a way to get a full IM paid for and get my butt to the promised land (Kona).
Also of note today, I have yet to work out (my goggles broke before I could swim this morning) and I'm starting to flip out about graduation. Now, I've told quite a few people (and many more now, haha) about my plans to join the US Marine Corps as an officer. The only problem...I'm stuck between two places. The me on the right shoulder is saying..."Do it! You need the discipline, the stability, the financial security, and to finally grow up", but the me on the left shoulder is saying..."NO!!! You can make it as a pro and you can become the athlete that you always tell everyone that you will become. Don't throw away dreams!" I don't know, I do this a lot. I mean, it's kind of hard to race when you can't afford race entries, don't OWN a road bike (no really, I don't own a road bike) or even a back wheel. No joke, haha, I have one rear wheel that is an old spinergy that I use for everything because I don't have a rear training wheel. That makes things tough. Of course, there are people out there that find ways to make it work all the time. I guess I should quit bitchin' train my butt off, and just see where that takes me. Yeah, good idea.
Well, that's it for today. I'm hoping to get in a good hard run, maybe an hour in the trainer, and hopefully about 3000m in the pool later on. I'll let ya know how that all goes tomorrow.
Oh yeah, feel free to leave a comment telling me to quit whining. I welcome any and all advice...with anything really.
Hasta later peeps!
-Yorek
I mean, ok, I got some much needed homework done, but I also wasted a lot of time watching youtube videos on Chrissie Wellington (a beast...just gross...aka, amazing!) And of course, now I want to go do a damn Ironman. Those of you who know me, know I have NEVER wanted to do a marathon, much less an entire Ironman. Nevertheless, here I am trying to figure out a way to get a full IM paid for and get my butt to the promised land (Kona).
Also of note today, I have yet to work out (my goggles broke before I could swim this morning) and I'm starting to flip out about graduation. Now, I've told quite a few people (and many more now, haha) about my plans to join the US Marine Corps as an officer. The only problem...I'm stuck between two places. The me on the right shoulder is saying..."Do it! You need the discipline, the stability, the financial security, and to finally grow up", but the me on the left shoulder is saying..."NO!!! You can make it as a pro and you can become the athlete that you always tell everyone that you will become. Don't throw away dreams!" I don't know, I do this a lot. I mean, it's kind of hard to race when you can't afford race entries, don't OWN a road bike (no really, I don't own a road bike) or even a back wheel. No joke, haha, I have one rear wheel that is an old spinergy that I use for everything because I don't have a rear training wheel. That makes things tough. Of course, there are people out there that find ways to make it work all the time. I guess I should quit bitchin' train my butt off, and just see where that takes me. Yeah, good idea.
Well, that's it for today. I'm hoping to get in a good hard run, maybe an hour in the trainer, and hopefully about 3000m in the pool later on. I'll let ya know how that all goes tomorrow.
Oh yeah, feel free to leave a comment telling me to quit whining. I welcome any and all advice...with anything really.
Hasta later peeps!
-Yorek
Thursday, April 23, 2009
Oh Austin! How I miss thee! (Uh, the city)
First off, I road 1.5 hours on the trainer yesterday afternoon, but did not get in the 30 min. run I'd hoped for. I did, however, go bowling, which was fun. And instead of doing homework...again...I'm thinking of how much I miss and love Austin, TX.
When (if) I graduate on May 9, I will make a stop in Kansas to visit Resie's family for a bit, then we are headed to home sweet home! I'm hoping that RunTex (the world's greatest running store) will have room for me once again. I enjoy working there and getting to help people find shoes that will get them out and running and staying fit. That place is a great place to work, with some of the most underrated staff I've ever been around (http://www.runtex.com/). Anyone working there knows there stuff. Mr. Justin Gabriel (An Austin legend) trained me himself. Not to mention one of the most widely known runners in Austin's great running history Bernard Manirakiza. I love talkin' crap with that guy even though I've only beat him once! haha
Then there are the guys at Jack and Adam's Bicycles. I have to give credit where credit is due...these guys got me into triathlon. I went to watch the CapTexTri in 2005 and met Adam Reiser who told me that I could be a great triathlete. Then I started following triathlon and the Ironman where I watched Desiree Ficker take 2nd in 2006 and thought she was just amazing.
Quick side story... Thank God she'll never read this blog, cause the first time I met Ms. Ficker I was racing her at the SkirtChaser 5k (shout out to http://www.skirtsports.com/ and the DeBoom's...great people). I went to introduce myself and she was like "I know who you are...and I just hope you finish 2nd so I can win the money" then she shook my hand. Of course, I stayed cocky and told her I wasn't gonna let that happen. Just as soon as she turned to leave I looked at my buddy and roommate at the time Justin Litchfield and said, "Oh my God, Desiree Ficker knows who I am!!) Again, I'm so very glad she'll never read this blog, haha. Anyway, good times.
Back to Jack and Adam's. Jack has taken care of me since I showed up in Austin thinking I was going to rule the triathlon world. An avid athlete himself at one time, he always let's me know how things are and tries to bring me into the real world, which is awfully hard to do. Not only that, but the people that work at J & A put up with my cocky attitude and lack of bike maintenance knowledge on a constant basis. (they draw the line at changing a tire, 'cause if you can't change a tire, you need not ride a bike...no really)
And finally, there is the beautiful people there in Austin. Not just beautiful in looks (though there are some awfully pretty people there), but just great, supportive, knowledgeable teams of people. For instance, the people at T3 (http://www.austint3.com/), a great triathlon team with great coaches and support, Dr. A.J. Zelinski and his staff at Advanced Rehabilitation (http://www.atxrehab.com/) have helped keep my body together with all of the crap I do to it, like breaking a collar bone, and finally the infinite knowledge of the guys at Source Endurance (http://www.source-e.net/), though I am easily the most uncoachable and inconsistent athlete on the planet, Derrick Williamson, Dave Wenger, and all of the people at source endurance have continued to help me hone my skills and use cutting edge technology to get the most out of the physiology that I have.
I am truly blessed to know all of these people and consider them friends of mine. The one wish I have ever had is the ability to be able to pay them back for all of the support they give me.
Thank you Austin!
Anyway, I'm off to class, then more homework that I keep putting off ;)
hasta!
Yorek
P.S. I know that this post looks like a huge commercial, but I am completely honest in everything that I say. I would not be the athlete I am today if not for the places and people that I know in Austin, TX. Honest truth.
When (if) I graduate on May 9, I will make a stop in Kansas to visit Resie's family for a bit, then we are headed to home sweet home! I'm hoping that RunTex (the world's greatest running store) will have room for me once again. I enjoy working there and getting to help people find shoes that will get them out and running and staying fit. That place is a great place to work, with some of the most underrated staff I've ever been around (http://www.runtex.com/). Anyone working there knows there stuff. Mr. Justin Gabriel (An Austin legend) trained me himself. Not to mention one of the most widely known runners in Austin's great running history Bernard Manirakiza. I love talkin' crap with that guy even though I've only beat him once! haha
Then there are the guys at Jack and Adam's Bicycles. I have to give credit where credit is due...these guys got me into triathlon. I went to watch the CapTexTri in 2005 and met Adam Reiser who told me that I could be a great triathlete. Then I started following triathlon and the Ironman where I watched Desiree Ficker take 2nd in 2006 and thought she was just amazing.
Quick side story... Thank God she'll never read this blog, cause the first time I met Ms. Ficker I was racing her at the SkirtChaser 5k (shout out to http://www.skirtsports.com/ and the DeBoom's...great people). I went to introduce myself and she was like "I know who you are...and I just hope you finish 2nd so I can win the money" then she shook my hand. Of course, I stayed cocky and told her I wasn't gonna let that happen. Just as soon as she turned to leave I looked at my buddy and roommate at the time Justin Litchfield and said, "Oh my God, Desiree Ficker knows who I am!!) Again, I'm so very glad she'll never read this blog, haha. Anyway, good times.
Back to Jack and Adam's. Jack has taken care of me since I showed up in Austin thinking I was going to rule the triathlon world. An avid athlete himself at one time, he always let's me know how things are and tries to bring me into the real world, which is awfully hard to do. Not only that, but the people that work at J & A put up with my cocky attitude and lack of bike maintenance knowledge on a constant basis. (they draw the line at changing a tire, 'cause if you can't change a tire, you need not ride a bike...no really)
And finally, there is the beautiful people there in Austin. Not just beautiful in looks (though there are some awfully pretty people there), but just great, supportive, knowledgeable teams of people. For instance, the people at T3 (http://www.austint3.com/), a great triathlon team with great coaches and support, Dr. A.J. Zelinski and his staff at Advanced Rehabilitation (http://www.atxrehab.com/) have helped keep my body together with all of the crap I do to it, like breaking a collar bone, and finally the infinite knowledge of the guys at Source Endurance (http://www.source-e.net/), though I am easily the most uncoachable and inconsistent athlete on the planet, Derrick Williamson, Dave Wenger, and all of the people at source endurance have continued to help me hone my skills and use cutting edge technology to get the most out of the physiology that I have.
I am truly blessed to know all of these people and consider them friends of mine. The one wish I have ever had is the ability to be able to pay them back for all of the support they give me.
Thank you Austin!
Anyway, I'm off to class, then more homework that I keep putting off ;)
hasta!
Yorek
P.S. I know that this post looks like a huge commercial, but I am completely honest in everything that I say. I would not be the athlete I am today if not for the places and people that I know in Austin, TX. Honest truth.
Wednesday, April 22, 2009
Workouts...finally ;)
Ok, I am finally ready to sit down and fill you in on the workouts I've been doing lately. I've found that I am in amazing shape, which kind of blows my mind, but I'll take it! I always start my weeks with Sunday, so I'll start there and work to this morning. :)
So, I ran with the Adams State red-shirt freshmen on Sunday morning, which may have been a bad idea because they are all in great shape, but I wanted a good hard run. I ended up running 15 miles, but the nice part was that after mile 3 I went 6:00, 5:49, 6:04, 5:50, 5:54, 5:17 (I always like to throw in a quick mile in the middle of my long run to shock the system) 6:15 (recovery mile, haha), 5:45, 5:50, 6:00, then I just kind of jogged the last two on my own at about 6:30 pace. That one hurt as I had done a 3-hour brick the day before, but that was it for Sunday.
On Monday, I have quite a bit of personal things happen and training kind of went out the window. It just felt like everything I needed to do before I graduate on May 9th all came down on me in one swoop. This was probably a good thing as my body probably needed a rest, so I just did maybe 20 minutes of jogging and then kicked the soccer ball around with Resie (a.k.a. Theresa, my girlfriend).
Yesterday (Tuesday) was a great workout. I didn't get a chance to workout until about 4:00 pm as I have class all day and more homework to do (which I should probably be doing now, haha) but it was FINALLY a nice day here in Alamosa, so I got on the tri bike and rode to Monte Vista (the next town over about 15 miles away) and back with 6x4 min. hard 4 min. easy thrown in the middle of that ride. I finished the 30 miles in 1:22 (give or take a minute) and then ran inside to thrown on my runnin' shorts and trainers and was out the door again about 2 min. later. I wanted to run 2 miles at about race pace, then chill a couple miles, then do another mile hard. I wanted to get to the first mile at about 5:30 then try and run 5:00 the 2nd mile, well...I got to the first mile in 5:03 (whoa!) and then thought I was dying, but hit mile 2 in 4:50. Wow!! That was great! This was on dirt at 7,544 ft. alt. (about 15 sec/mile adjustment to sea level), so I was haulin'! After that I jogged along at about 7 min. a mile for a mile then back to the ending point of the fast mile and hit it hard again. I wanted to try and break 5:00 again, so I just maintained form as best I could and tried to keep my breathing under control. 4:45!!! "Yeah, I can run", haha, I thought to myself as I began a 1.5 mile cool down back to the house. Nice work Yorek, now just learn how to swim and you might be able to do somethin!
That gets me to this morning, where I swam about 2200m. I can't really do a whole lot of yardage quite yet as I'm still trying to get my shoulder back to full working form after I snapped my right collar bone in a cycling race a little over a year ago. I can swim my 200m intervals on 3:00 min. at the moment, but I need to get much faster much quicker! At my last race, I swam 22:03 which was over a 2 min. PR, but I need to be swimming sub 20:00 in about a month and sub 19:00 by the end of the summer. We'll see how that goes.
Well, that's it for now. I'm hoping to do about 1.5-2.0 hours on the bike and another 30 min. easy run later on today, but I'll let ya know tomorrow if that's how it worked out.
Today is HUMP day! My favorite day of the week, which means bowling tonight. I hope everyone enjoys the day.
Hasta,
Yorek
So, I ran with the Adams State red-shirt freshmen on Sunday morning, which may have been a bad idea because they are all in great shape, but I wanted a good hard run. I ended up running 15 miles, but the nice part was that after mile 3 I went 6:00, 5:49, 6:04, 5:50, 5:54, 5:17 (I always like to throw in a quick mile in the middle of my long run to shock the system) 6:15 (recovery mile, haha), 5:45, 5:50, 6:00, then I just kind of jogged the last two on my own at about 6:30 pace. That one hurt as I had done a 3-hour brick the day before, but that was it for Sunday.
On Monday, I have quite a bit of personal things happen and training kind of went out the window. It just felt like everything I needed to do before I graduate on May 9th all came down on me in one swoop. This was probably a good thing as my body probably needed a rest, so I just did maybe 20 minutes of jogging and then kicked the soccer ball around with Resie (a.k.a. Theresa, my girlfriend).
Yesterday (Tuesday) was a great workout. I didn't get a chance to workout until about 4:00 pm as I have class all day and more homework to do (which I should probably be doing now, haha) but it was FINALLY a nice day here in Alamosa, so I got on the tri bike and rode to Monte Vista (the next town over about 15 miles away) and back with 6x4 min. hard 4 min. easy thrown in the middle of that ride. I finished the 30 miles in 1:22 (give or take a minute) and then ran inside to thrown on my runnin' shorts and trainers and was out the door again about 2 min. later. I wanted to run 2 miles at about race pace, then chill a couple miles, then do another mile hard. I wanted to get to the first mile at about 5:30 then try and run 5:00 the 2nd mile, well...I got to the first mile in 5:03 (whoa!) and then thought I was dying, but hit mile 2 in 4:50. Wow!! That was great! This was on dirt at 7,544 ft. alt. (about 15 sec/mile adjustment to sea level), so I was haulin'! After that I jogged along at about 7 min. a mile for a mile then back to the ending point of the fast mile and hit it hard again. I wanted to try and break 5:00 again, so I just maintained form as best I could and tried to keep my breathing under control. 4:45!!! "Yeah, I can run", haha, I thought to myself as I began a 1.5 mile cool down back to the house. Nice work Yorek, now just learn how to swim and you might be able to do somethin!
That gets me to this morning, where I swam about 2200m. I can't really do a whole lot of yardage quite yet as I'm still trying to get my shoulder back to full working form after I snapped my right collar bone in a cycling race a little over a year ago. I can swim my 200m intervals on 3:00 min. at the moment, but I need to get much faster much quicker! At my last race, I swam 22:03 which was over a 2 min. PR, but I need to be swimming sub 20:00 in about a month and sub 19:00 by the end of the summer. We'll see how that goes.
Well, that's it for now. I'm hoping to do about 1.5-2.0 hours on the bike and another 30 min. easy run later on today, but I'll let ya know tomorrow if that's how it worked out.
Today is HUMP day! My favorite day of the week, which means bowling tonight. I hope everyone enjoys the day.
Hasta,
Yorek
Monday, April 20, 2009
Hello!
Wow, what a day to start my blog. To save you (by you I mean the 2 or 3 people who I told to look at my blog, haha) the grief of listening to me whine, which I do really well, I'll just start with a simple introduction...
My name is Derek Yorek and I am a 25-year-old professional triathlete. I am a big brother to two beautiful little sisters, Shannon, 23, and Mackenzie, 18. I am currently attending Adams State College in Alamosa, CO, but my 7 year tenure here will (as long as I pass my remaining classes) will be ending on the 9th of May. Yes...I said (wrote) 7 years. "Lots of people go to school for 7 years...they're called Doctors!" I am a Christian man and am proud to be a part of Multisport Ministries. Also, I am a member of the Jack and Adam's Triathlon team. I'll explain these teams in more detail later.
I was born and raised in Texas and I will forever be a Texas man. I consider my home Austin and I will be returning to that particular home just as soon as this school nonsense is over.
Well, that's it for now. I will be posting pictures and talk about my training later on as well.
Hasta!
-Yorek
My name is Derek Yorek and I am a 25-year-old professional triathlete. I am a big brother to two beautiful little sisters, Shannon, 23, and Mackenzie, 18. I am currently attending Adams State College in Alamosa, CO, but my 7 year tenure here will (as long as I pass my remaining classes) will be ending on the 9th of May. Yes...I said (wrote) 7 years. "Lots of people go to school for 7 years...they're called Doctors!" I am a Christian man and am proud to be a part of Multisport Ministries. Also, I am a member of the Jack and Adam's Triathlon team. I'll explain these teams in more detail later.
I was born and raised in Texas and I will forever be a Texas man. I consider my home Austin and I will be returning to that particular home just as soon as this school nonsense is over.
Well, that's it for now. I will be posting pictures and talk about my training later on as well.
Hasta!
-Yorek
Subscribe to:
Comments (Atom)