Griffith Park GP

Another short but intense Ironteam workout yesterday.  We did the Griffith Park / LA Zoo loop X3.  Each loop the advance riders like myself had to go up the one steep climb on this loop, come down, then go up again.  And as a reward for being fast, on the final loop I had to make the climb three times!  Luckily I enjoy climbing hills.
At the conclusion of the first 2 bike loops, we also had a 10 min run, and after the final loop a 20 min run. 
After this workout I feel pretty good about Desert Tri ( International Distance) which is coming up in March.
I'm pretty much recovered from my Marathon PR effort from 2 weeks ago.  The running and cycling are on target.  Now if only I can motivate myself to get to the pool...

Malibu: Joie de Vivre

After a rainy Friday night, Saturday was a perfectly clear So Cal February morning.  Ironteam met at Zuma Beach in Malibu for a 2 hour bike: 1 hour run, brick workout.  I enjoyed the beautiful coastline during the ride.  It was so pleasant that it didn't even seem like a workout.  I pushed hard during the second hour of the ride and started to feel like I was finally getting back to pre-ACL injury cycling shape. 

Off the bike we ran on the path along the beach.  The first 15 minutes my legs felt heavy and sluggish.  I probably pushed too hard during the bike ride.  I ended up jogging this portion of the run.  Finally the legs recovered and I started to run at a good clip.  I took a slight detour to run up a trail and then on the return I ran on the beach.  Running on sand provides a more strenous workout for the calves.  I managed to dodge all but one wave; that wave got my shoes and socks wet.  But it was worth it.  Nothing adds joie de vivre like running on a beach, dodging the waves, under a clear sunny sky.  Try it.  I guarantee it will bring a smile to your face.

Westlake Village Brick

Well it was back to Westlake Village for a 30 mile ride with our Ironteam yesterday.  I definitely see an improvement from my first time on this route last year.  I remember the hills seemed almost impossible at that time.  It took a lot of "coaching" from Coach Paul to get me to the top of the hill.  I remember bobbing up and down on the bike and Coach Paul telling me to keep my upper body level and to minimize the wasted effort of moving my upper body on the bike.  This time around I cruised up the hills by spinning and trying to minimize any wasted movements.  I also tried to be aerodynamic during the flats and downhill sections. 

After the ride, I ran for 20 minutes.  ( Coach said 10 min, but that was too short for me.)  Then while waiting for the rest of my Ironteammates to come in from their ride, I worked on my pylometrics.  Jumping up and down and hopping on one leg.  Some of my teammates were wondering what the heck I was up to!  We cheered on the last few riders as they came in.  The last rider looked beat, so in addition to cheering her on, I decided to run with her for her 10 min run.  I figure its no fun coming in last and running by yourself.

I didn't realize what a workout that was until today.  I'm on call 24 at the hospital.  We had a hip fracture on a 99 y.o., a Whipple, and a uroseptic patient on maximal doses of triple pressors!  Up in OB land it was relatively quiet with just one C-section so far.  But my back is feeling the effects of yesterday's ride and my operated knee is sore today perhaps from the running, but more likely from the pylometric exercises.  I had to break out the Tiger Balm today.  Tomorrow I was planning on a quick swim followed by a 6 mile run. Hopefully my leg will cooperate.  Otherwise I might replace the run with 6 miles on the elliptical.