Thursday's workouts

I had a lot of stuff to do on wednesday so I couldn't really do any quality training. Today I did a lot of stuff, swam at lunch, 1500 yds 0:29:00, biked when I got home from work 1:07:25, 22.8 miles, 20.2 mph, HR 148. Ran right afterwards 6 miles 0:54:12 HR 153. 70 degrees outside, went a little faster than race pace on bike and run but still stayed arobic, had some fun too. Bought a book today at Borders, "Training plans for Multisport Athletes." It's for next year's training, when I get through it I'll post my thoughts on it.

Tuesday run

Same run as Sunday, a little cool outside 0:45:55 ave HR 149. I'm keeping the miles down during the week cuz I am doing a 20 miler on saturday.

Tuesday swim

4000 yds, yes that's right!!! 4000 yds straight, 1:20:42. Felt really strong today, the last 500 yd times were very close to the first. Kind of realized something too. I started to raise my head and look a little bit forward like my swimming buddy suggested and when I did I arched my back and kept my legs higher in the water, they were in a good position before but now they are better. This seems to mimmic what I do in a race with my wetsuit on. Going to have to do some more experimenting with this.

Sunday run

0:44:43 4.7 mile farklet run, warm up first mile, cool down last mile, ave HR 151.

Sunday bike ride with the Tri-Club

The end of the season ride with FAST was great. Started in Northville and rode to a cider mill in Sought Lyon. I had a carmel apple, 2 dounuts, and a cup of warm cider. I got a little worried about how I would feel on the way back so I didn't eat too much. Talked to friends about what happened this year, what's happening next year and what's happening over the winter. Fun time, 25 miles out, 15 miles back, I stayed with the faster group and drafted most of the time. One guy was leading about 22-23 mph most of the time on the way back, pretty strong rider. Time was 1:57:00 for 39.5 miles, ave HR 142.

Saturday swim

3200 yds (500 warm up, 4X200, 2X100 kick, 8X100 last 25 non-free, 200 catch-up, 10X50 first 25 non-free, 200 cool down). Felt fairly strong throught swim. A little tired at times but much better than last week. The weekly yardage is comming back up again and the speeds are comming back too. Don't know why but it seems that this pool (Schoolcraft) is faster than my normal pool at Bally's.

Friday's brick

I really wanted to go further but I had some time restraints even though I took the day off work. Bike 2:53:12 56.4 miles HR 137 19.5 mph, this pace is just over my target IM pace of 19 mph with some stoplights and some hills, just about no wind, partly cloudy day. 75 degrees, just about perfect biking weather. Gear selection was mostly 55/17 with 55/19 for the little uphills, cadence was mostly around 87 which seems to work really well for me. Run 1:37:30 10 miles ave HR 152, a bit high at the end near 156, probably a little light on fluids. Legs kind of tired too, the last couple of days has seen some volume. Nutrition for today was 6 gells, 1 cliff bar, 1 24 oz double strength orange Accelerade, 30 oz of water for the bike, transition was 20 oz of gatorade, run was 28 oz of gatorade (4 bottle fuel belt) and 2 gells, taken at miles 4 and 8, 1600 calories, could have done 1 more gell but I want to know what I can get away with. I know I can handle 1 gell every 2 miles if I had to.

Thursday swim / bike

Swam at lunch 0:30:00 1500 yds, 3 X 500, second set with paddles. Felt OK, Bike at 6pm 1:06:26, 22.2 miles 146 bpm, a little faster than I wanted to go but I followed this lady I knew from racing to see what she has, she is a pretty good rider. Did a usual loop to 7 mile via sheldon rd.

Wednesday run

12 miles, 1:55:40, ave HR 149. 12 mile runs are getting easier, kind of like 8 mile runs last year. Today I felt really strong, kind of held back for 3 miles and then ran to a perceived effort instead of watching HR. I've found that I run more relaxed that way, mostly in the upper body. I would have run further but it was dark near the end of the run and running 2 more miles would have put me home near 830pm, that is very close to bedtime for me. Tomorrow I should swim at lunch, I've got a new suit, goggles and cap to swim with tomorrow, the old suit is starting to get a bit revealing, if you know what I mean, and about a 1 to 1 1/2 hr easy bike ride in the evening. The rest of the week plans are for a long brick on friday if I can get off work - 4 hr bike / 2 hr run, swim with the club on saturday and an easy bike ride to follow, ride with the tri-club on sunday with a short run afterwards, maybe about 6 miles or so.

Tuesday swim

3000 yds, 6X500, second set with paddles to work on form. 1:05:00.

Sunday's Brick

Took a different bike route today and went South East to Grosse-Ile. Hines to Outer Drive to West Jefferson to Bridge road, a small loop on the island and then road back. 54 miles, 2:56:00, HR 139. I wanted to keep the HR lower but I was concerned with traffic and for a while I wasn't paying attention to it. It also seemed like on the way back I got caught by a lot of stop lights. The run right after the bike was a pleasant 10 mile run 1:39:04, HR 152. Felt much better on the run than expected.

Saturday's swim with FAST

Swam with the tri-club today 3200 yds, 1:15:00, tougher than I expected. Still trying to get rid of this cold I have so I'm taking the rest of the day off.

This sand is killing me!!! 

Fun at the beach 

Run Start 

Bike Finish 

Swim finish Great Lake Escape 

Thursday's run

Well, I was supposed to run yesterday but I had so much stuff to do plus I kind of had a cough so I saved the run for today. -------- Planned 10 miles and thought of adding 2 miles if I felt good, well ... I felt good. 12 miles 1:57:12, HR 147. Went out and kept HR under 145 and let it drift up to 150 on the way back. 10 min/miles going out, near 9:30's on the way back. On the return trip I let myself run free, kind of not restrained to any type of form and let my body run the way it wanted to. My candence was up to 186, leaned more forward than I usually do and kind of rolled my feet instead of trying to land mid-foot but definitely not a hard heel-strike. It felt efficient, that's the best I can describe it, upper body seemed more relaxed than normal cuz I wasn't trying to hold my arms up high. I'm going to have to experiment with this a little more. It sure was a lot easier than trying to run in the sand like last sunday ;)

Tuesday Swim

3000 yds, Warm up: 200 swim, 100 kick, 200 swim, stretch. 3 X (200 pull-catch up, 200 moderate, 100 kick, 100 hard, rest 1 min), 10 X 50 odds non-free, 200 cool-down. Close to 2 weeks' ago swim with 1 less set. Kevin from work swam with me and we split a lane. People at Bally's were looking in disbelief that 2 people could actually swim in one lane, (they never share lanes there). My 100 yd sprints were pretty decent, 1:30, 1:32, 1:28. I was pretty tired at the end, still maybe a little week from the race on sunday. Wednesday will see a longer run, thursday will see a swim at lunch and a bike in the evening, Friday will see an easy bike/run, saturday will be a club swim with a bike ride to follow, sunday will see a long bike/10 mile run.

Times from Race

Plc # Name----------Age-Div--S/plc-S/tm----T1---B/plc-B/tm---T2---R/tm-Total
88 61 Jaret Johnson 37 M3539 93 34:34 1:04 58 1:09:54 1:23 57:47 2:43:17

Sunday "The Great Lake Escape"

Sunday's race. 2 hr drive to get to the race so I left at 330am. I missed most of the mandatory meeting at 530 but I caught bits and pieces from other competitors. Boarded a bus at 630am and got to the ferry boat at 645. About 715 we left the dock and got to the start line at about 745. Started at 800am by jumping off the boat and swimming to shore. Swim time was 34 somthing, much longer than expected, I really think the swim was long cuz I have been swimming 26 and 27's all season. Waves wern't too bad and the water temp was about 70, I used my sleeveless suit. -------- I planned on 1:11:00 for the bike and went a little too fast, finished about 1:09 something. Bike course was pretty flat, little wind, decent roads. HR for the bike was 167, I thought it would be lower cuz I got it down early in the ride plus I rode in the low 160's for most of it. There were some peaks over some hills but I didn't think they were that high. ------- The run - not a course for a PR. About 80% of the run was on the beach. What wasn't on the beach was on the grass and a short bit of concrete. 57 something for the run, HR 170. I'll get the exact times when they are published. Started out cool and then got hot while on the run. I think the temp was about 83 when I finished.

Saturday

I took Friday off cuz I had a million things to do again, nothing special was planned that day. ------ Saturday saw a 20 mile bike ride at 19.5 mph, HR 136 and a short run followed, I didn't time the run.

Thursday's (Wednesday's) run

I did yesterday's run today. 10 miles, 1:37:40, 153 bpm, HR went up pretty easy and I had to hold back the last 2 miles. This is top of zone 2 for me and I didn't want to venture to far in the mysterious zone 3. Nice outside, about 77 degrees and a little breezy. This is the last week of base so what I have now is what I will work with all the way up to IMFL. Yesterday's resting HR was 48 bpm.

Thursday swim

Got my friend from work to swim with me today and give me some personal critisizm (sp?) on my stroke. Said everything was pretty good but gave me some pointers on some small flaws. He mentioned that with my current technique, a faster turnover is what I will need to get any faster. Not much left over in the area of streamlining and propulsion, just refinement. Also mention that working with paddles with help me a lot more that I had thought. Also tried to learn butterfly, breast and back stroke as well as worked on my turns. He will probably start swimming with me on saturday mornings with the club in a few weeks. --------- Gonna run today cuz I missed it yesterday due to rain and open house at the High School. Just 10 miles - easy pace.

Tuesday swim

Kind of felt like crap, probably cuz I have been eating Hot Dogs and Pizza all weekend, gonna fix that this week. 2300 yds 500 warm up, 4X225 last 50 non-free, 200 easy pull, 6X50 working on stroke count, 6X50 working on stroke rate holding count, 200 cool down.

Lake Erie Swim

Getting ready for the race this saturday I decided to get a swim in at Sterling State park located in Monroe on Lake Erie. The water was much warmer than I expected it to be, guessing about 70 to 72 degrees. I swam in my full suit, which I rarely ever do, and was a little warm. All I really did was jump into the surf cuz there were 2-3 foot waves comming in and breaking on the beach, kind of fun in the beginning but it got boring after 20 minutes and I decided to try to swim a bit. Well that was really tough to do being bounced around everywhere so after 10 minutes I body surfed back to the beach in a big hurry and made sand castles for a while. After I got home I did a 6 mile run just to get my legs moving. 0:54:33, HR 144. -------- This race comming up is an Escape to Alcatraz qualifier and is run nearly the same way with the swim starting from a ferry boat 1500 meters out in the lake. It looks like a lot of fun, and that is what I'm doing it for. Goals for the race are 25 min swim, 1:11:00 for the bike, under 0:50:00 for the run. I set the bike a little easier this time cuz the run is supposed to be really tough and I want to improve on that part of the race. --------- Click on the title for the link to race or copy and past this link. http://www.fatrabbitracing.com/events/GLE.asp

Sunday run

Making up for the run I didn't do on friday, 10 miles HR 149, 1:39:00, felt OK but nothing terrific. Still working on those new shoes.

Saturday's ride

74.8 miles in 4:00:00 very nice day outside. Felt good HR of 143 so I probably went a little too fast. Took friday off cuz I had a bunch of stuff to do.

Thursday lunch swim

It's amazing how much better I swim when I don't do a mega long run the day before.

1500 yds 29 minutes in the pool, felt much better I just wish this blister would dry up for me.

Wednesday's run

I split my run like planned but I got a blister on my right heel which cut my run down to 8 miles (breaking in new shoes). I'll probably do 12 today with the old shoes. I felt really strong, went out with a HR of 145 and was a little bit faster than previously at that HR. I had been just over 10 min/mile but this time I was near 9:45's. Came back and let the HR go up to 150 and the times went down to 9:20's. Thursday's plans: swim at lunch, easy half hour bike followed by run.