Wednesday, May 31, 2006

Dennis the Menace

Got up early this morning and jogged over to Dennis the Menace Park, a park I used to hang out at as a kid. I did some intervals around the perimeter. I always thought it was so big as a kid. It took me less then 3 minutes to run the course. 15 x's
I was really kind of pissed off when someone took my water bottle off a park bench while I was running. You can never go home again...

Tuesday, May 30, 2006

Easy week

This is the start of my easy week. 40 min easy run. Still in LA.:(

Monday, May 29, 2006

River Run

I'm still down in LA so I did my run along the San Gabriel River bike path. About 2 1/2 hours.

Saturday, May 27, 2006

The Wind is my Friend

Long ride today up the 101 to Solvang and back. The wind was really blowing and a couple of times I thought I was going to be blown into traffic. Nervous! around 5 hours

Friday, May 26, 2006

LA run

AM Masters- 4x50m, 2x100m 4 times thru
Off to LA, got in a 90 minute run along with the Memorial Day weekend traffic.

Thursday, May 25, 2006

Beautiful Day

Wow, we had one of the best days of the year today. Warm and sunny! Rode up to Gibralter Rock this evening. 1h40min

Wednesday, May 24, 2006


AM Masters- a hard main set- 2x100m, 2x200m; 3 times thru. The 100's were on a slower interval, the 200's progressively faster.
Lunchtime- core work at the gym
PM: A Rusty torture session. I ran with Melissa, 16x200 uphill on the grass in Shoreline Park. I managed 15 before I blew. I was toast!

Tuesday, May 23, 2006

loosen up

Still a little tired from this weekend. Just tried to loosen up a bit.
AM: swam for about 15 minutes
Lunchtime: 40 minute jog
PM: easy 60 minute bike

Monday, May 22, 2006

Rest, rest

As I start gearing up my training during the weekend I find I really appreciate my rest day. I think my needed rest and recovery has been the biggest difference in my training as I get older.

Sunday, May 21, 2006

37 years of disguntlement

Mr. Cook's birthday party today, celebrating 37 years of disguntlement.
Long run this morning, around 2 1/2 hours. I'm beat!

Saturday, May 20, 2006

First Long Brick

I ventured out to the valley for my first long brick. My base station was Los Olivos. I park right off Grand St. There is a bathroom there and a little store in case I need provisions so its a great place to start. I did my usual Foxen Canyon- Drum Canyon route but headed up Santa Rosa Road towards Lompoc. Santa Rosa is a great country road, not much traffic, around 16 miles long. It intersects the old Hwy 1. I take Hwy 1 back to the 101. Hwy 1 is a rolly uphill, usually with a head wind. It is a great place to tuck your head down and just grind it out for 1 1/2 hours. I cut over to Nojoqui Falls and head back to Solvang and then wind back to Los Olivos. Today I rode about 90 miles. I start my run at Figueroa Mtn Rd. The miles are marked so I just run out and back. Today I ran around 30 minutes. I'll probably build that to 2 hours. I try and just hold my pace at 9 min/miles, cause I find in an Ironman 9 min pace ain't to bad.
PS: I got my first flat of the season today!

Friday, May 19, 2006

Friday routine

This has been my routine Friday workout for a while:
AM Masters- main set- 4x150m, 2x100m, twice thru
PM- to the gym for some core work followed by a 90 minute run.
Tomorrow I plan to head to the Valley to try and get away from the overcast weather we've been having over the past month

Thursday, May 18, 2006


PM: Ride- 1h45 thru Carp, thru in 2x15min hard effort

Wednesday, May 17, 2006

On the Grass

AM: Masters main set- 4x50m, 3x100m, 3x200m, 3x100m, 4x50m
PM: Mike set up a 600m run on the grass in Shoreline Park. So our workout was 5x600m with a full recovery, then 5x 200m. Running on the grass was tough. Ith felt like my legs weren't going anywhere! I also totally suck running 200's.

Tuesday, May 16, 2006

Easy recovery

Yesterday was a much needed rest day. After the weekend I was pretty beat. Today I rode easy for 90 minutes.

Sunday, May 14, 2006

Long and tired

Long run this morning, around 2:30. I was a little tired from yesterday and my legs definitely felt it! Looking forward to a leg rest day tomorrow.

Saturday, May 13, 2006

Back to the Hills

A lot of climbing today, total ride about 4 1/2 hours. It was nice to get above the overcast that shrouded SB all day.

Friday, May 12, 2006


It was a potpourri of activity for today!
AM: Morning Masters- Main set: a lot sprints today- 200 easy, 4x50m fast! 3 times thru
60 minute ride, to the gym, then 1:45 run

Thursday, May 11, 2006

Sea Ranch

Sea Ranch is a great hill in Hope Ranch for repeats. About .5 miles long building to a 13% grade at the end. Today: 6 repeats, alternating seated climb, then standing. As sweat dripped I noticed my helmet is really begining to stink. I brought it into the shower with me for a well deserved bath.

Wednesday, May 10, 2006

Swim and Gym

AM Masters: main set- 200m, 2x100, 200m, 2x100; twice thru
Lunchtime- At the gym for a little core
Meeting tonight so no workout

Tuesday, May 09, 2006

Aero Natasha

The Wanger sent me this picture of Natasha Badman at Wildflower this past weekend. Check out those areobars. I would have have liked to see her screaming down that descent after the nasty grade!
Tonight: Track workout- 1 mile, 4x400, 1mile, 4x400
My legs felt the pain that last 400!

Monday, May 08, 2006


Boy, I was a little sore this morning but in spite of waking up a little late I made it to Masters and ground out the main set: 500m, 2x 200m, 500m, 2x150m, 500m.
Rested this PM.

Sunday, May 07, 2006

My friend Patsy

My friend Patsy finished her walk this morning at 10 am. Now for the rest of the story. Pasty had been walking for 24 hours straight raising money for breast cancer. While others walked the 24 as teams, Patsy walked solo, with the occasional friend stopping by to keep her company. Pasty, herself a breast cancer survivor, is still under going chemotherapy. She says she doesn't like chemo because it makes her tired and she doesn't have as much energy. Go figure on that one. To top it off, Patsy broke her ankle and just got the cast removed 2 weeks ago!
I ran a whimpy 2 1/2 hours this morning.

Saturday, May 06, 2006

100 Miles

So today I rode the Santa Paula loop for the first time in over a year. It is one of my favorite 100 mile rides. Last year the rode from Ojai to Santa Paula was closed due to all our rain. The road is is still in repair with several sections down to one lane where the road was washed out. I stoped at a mini mart for a little refueling. A sketchy looking guy smoking a cigarette was sitting outside. He tells me, "I got the exact same bike." Griffen's marketing plan seems to be working.

Friday, May 05, 2006

Back again

Stepped back into it a bit today.
AM: Masters- 2x50, 2x100, 2x150, 2x100, 2x50; twice thru
Jogged to the gym for a little workout then ran for about 75min. Felt a little tired but basically OK.

Thursday, May 04, 2006

3 Days and Done

With the cold virus there is a 3 day incubation period then a minimum of 3 days of illness. I am just finishing my 3rd day and am finally starting to feel pretty good. I'll start gearing it back up tomorrow.

Wednesday, May 03, 2006

Still down under

Well, I'm feeling a little better so hopefully one more day of rest will do it.

Tuesday, May 02, 2006

Feeling the Cold

A little under the weather today. :( Hopefully a good nights sleep will clear things up.

Monday, May 01, 2006

scratchy throat

Woke up this morning with a little scratchy throat. Bummer! Went to swim this morning, main set was 6x400m. I was totally not into it but ground it out anyway. Tonight I'm resting a bit, pounding the vit C and zinc, hopefully nip this cold in the bud.