Wednesday, March 28, 2007

Race Week: Wednesday - 3.28.2007 - Taper Update #5

Taper Update #5

Another good start to the day. I am sleeping downstairs for the next couple of nights and letting my parents have my bed. They will be staying in a hotel the night before the race with some of my other relatives so I will be back in my bed the night before the race. Honestly I sleep great on my couch, it's huge and I often sleep on it all night on the weekends. Since I am sleeping downstairs I didn't even need alarm. I woke up to my coffee maker beeping (it's super loud) letting me know there was a freshly brewed pot ready to be consumed. It's probably the best way to wake up. I also took the rest of the week off of work to hang out with my parents and just relax.

I headed to masters again first thing this morning. This was just for a short session and the plan was to get in some fast stuff, cool down and get out early. When I was showed up on deck I was stoked to see that our workout was tapered toward the people racing this weekend. There are quite a few of us. So after an easy warm-up it was a broken mile (1650 yards) descending every 2 x 100's. Starting with a lot of rest and then with decreasing rest. The goal was to hold your mile pace throughout. My goal was to maintain sub 1:25. It went like this:

2 x 100 on 2:00
2 x 100 on 1:55
2 x 100 on 1:50
2 x 100 on 1:44
2 x 100 on 1:40
2 x 100 on 1:35
2 x 100 on 1:30
2 x 100 on 1:25
1 x 50 all out

I was able to swim sub 1:25 on every 100, and pretty easliy. I was under 1:20 on a couple. Aftter the swim it was a quick stop by the Coffee Bean for a nice hot cup of decaf and then home to eat and relax before my 60 min ride.

Breakfast:

Bear Naked Organic oats w/ vanilla soy milk & organic bluberries:

The 60 min ride was pretty uneventful. I rode my race setup, warmed up, attacked a few hills and then called it a day. I felt kind of tired until I started the intervals. My HR during the ride would drop really fast after the intervals and get really low. A good sign.

The rest of the day consisted of relaxing, a massage, and an adjustment. My body feels great right now.

Dinner... I was so hungry I forgot to take photos but in case you are interested. I had whole wheat penne pasta, with salmon and sauteed brocoli, carrots, portabella mushrooms, onions topped with Feta cheese. It was pretty good. I started adding some extra carbs to my diet today, but nothing over the top.

Now a couple of things I will be eating/drinking within a couple hours after the race:




Time to watch some TV and relax. Tomorrow I am sleeping in and then it's an Ocean swim, some relaxing, and eating.

3 comments:

Copey said...

James,
Great blog. The pictures of food + recipes are very cool. I'm on hiatus from my triple americano addiction and nursing injury so I'm reading vicariously. Keep-up the good work.
How do you like your cervelo?

SquidBuzz said...

You might want to add a tablespoon of organic peanut butter to that oatmeal. Great stuff.

I use oatmeal, cook it, then throw in onto frozen blueberries, add 1 tablespoon peanut butter, 1 stevia for some sweetness and there you go. It is called Stick to Your Sides Oatmeal. I got the recipe from Graeme Street's Cyclo-FUEL.

barndog said...

that's cool your parents are so supportive. it'll give you a chance to think about something else for the next couple of days.

BTW sub 1:25 in the pool= <1:20 race day...that's movin' kid!