Dan Litwora's Page

Guess what folks, it's 6am. That means I'm runnin'. 45 minutes easy. It actually helps get the legs going after yesterday's follies. If you don't recall: Yesterday I found new intensity zone called "Mucus".

Some breakfast and then I get ready for today's ride. It's a 25 mile easy warm-up and then a 28 mile staggered start road race that will take us up and over the last range of hills/mountains before the Pacific. Sounds nice. And then a 25 mile ride back.

Again, the 25 miles is needed to get… Continue

The usual. 6am wake up and off for a swim. Another 3300 in the books. Swimming actually feels good and Matt and I did 100s on varying intervals. I'm finally getting this flip turn thing down but the water, again, is thicker than the water in Illinois and I don't set any speed records.

Breakfast. Lots of it. The schedule calls for an "easy" 100 mile ride. Easy means a more or less steady pace without accelerations and hammering. That's what's written on the schedule. I know that it isn't going t… Continue

6am. 45 minute run. No turkeys.

Breakfast.

On the bikes for an EZ ride. The first 25 minutes could best be described as not pedalling. Then we form a paceline and we're rolling pretty good.

The group decides that any hill should be conquered with 450 watts of "EZ" power. The intensity zone within which 450 watts falls is not called Easy for me. Brian Haas refers to it as "Ape Shit" I think. I back off and catch back on after the climbs a few times then I see the 2K line which means (multiple… Continue

The mountain didn't worry me too much in the morning. But agreeing to swim with Gordo and his crew certainly did. Again, the 6am wake up. Coffee a snack and off to the pool.

"The workout today is 19 x 200 on a pyramid interval with some warm-up and cool down. Total 4400 yards." That would be my longest swim of the year. Not by much, but still.

The water got thicker around the 3000 yard mark. Swam 2:50s mostly with varying amounts of rest.

Food. Change. Faster than yesterday.

Borrowed a Trek… Continue

Woke up around 5:45, got some coffee, and my roomate Mark and I went for a run along Alisal road. As the old guy with the stick promised we saw a wild turkey. Sizable. Enough for 8-10 people with some fixins and a nice black bean turkey chili. Easy run. 54 minutes. Maybe just short of 7 miles.

Changed and ate. You just read those words. I did it that fast.

Threw my leg over Il Giggolo and off we went for the warm up for the 5 mile Time Trial.

A 5 mile TT. How cruel is that. Harder effort than… Continue