Friday Saturday Sunday

Friday swim was cut short cuz I was kind of tired. 1000yds, about 20 minutes.



Saturday - swam with FAST in the morning and added 400yds to bring me up to 4000yds, after that I ran at Bally's, 5 miles 41:23. HR was low 151, PE was pretty low too.



Sunday had just an easy run, 4 miles, 35:33, HR 148.



The easy week is done and back to 3 harder weeks of training. Tuesday I will probably do a run test again and I might do a swim test on friday. Provided the weather improves, I want to get the bike on the road again.

Thursday's run

Ran on Hines today, 27 deg F, 8 miles, 1:09:36, HR 150. Heart rate was low today as well as the PE. I enjoy running outside but this is still a little bit cold for me.

Wednesday

It hasn't seemed like an off week yet but the next two days only have one workout each.



Today had a 4000yd swim, 1:25



500yd pre warm up

warm up200S,2X(50S,100K,50S)

400,300,200,100 E2 :20 RI

300,200,100 neg split E2-3 :25 RI

200 Fast :30 RI

100 fast :30 RI

4X150 pull :20 RI

400 cool down



12 mile on CT 40 minutes 5 min warm up, 30 min at 135bpm, 5 min cd

Finish to the workout spins

Ok, after today I get back to the regular week's training schedule, still this is a down week so the running volume will be reduced but not the swimming. In fact, swim volume will increase this week but the intensity will drop a bit so I can get some time for recovery. I've allready started out the week with a bike ride and plan on two more sessions of about 30 minutes this week to get rolling back into the biking.


Today's swim was 4000yds, 1:24:00 A little more difficult for me than I though it would be, during the first 10 100's I didn't think that I would be able to hold the pace for the entire workout and then when I was near the 15th 100 I starting comming in on 1:38, go figure? I finished strong though and got a good feeling of riding the wave in front of me, maybe in a month or so I can drop 5 seconds off of that time.

500 easy swim warm up (about 9:10)

30X100 on 1:55 (comming in at 1:40)
500 easy cool down with pull bouy (about 9:50)



After the swim I went for an easy 4 mile run, 33:54 (8:29), HR 151. I got pretty tired about half way through the run and ate a gel so I wouldn't bonk and within 5 minutes I was feeling strong again.

Monday's workouts

Well I was so busy last night being funny that I didn't write down what I did :-P


So here it is:

Run 5 miles, 43:40, 149 bpm, easy run to make up for missing sunday



Bike 35 minutes, 5 min warm up, 5 min to get up to speed, 20 min at 140bpm, 5 min cool down. Program 55 on my CT. Just over 10 miles, ave HR for 20 min session was 135.

spin workouts around and around

Sunday's plans went awry when I decided to sleep in and put my run off untill later in the day...Big mistake. Well, I didn't get the run in but I did have a very productive day otherwise.



I worked as a timer for our club's swim meet that was held at Brighton High school. That was pretty fun, talking with friends, watching some amazing swimmers as well as many average ones. When I got up I found about 2 inches on snow on the ground, Sunday morning so not many plow trucks, and had a 35 mile drive to Brighton. Not too bad really but I hadn't eaten anything yet since I was out of milk and couldn't have a couple bowls of cereal. So I get to the High School earlier than expected and figured that I had some time to eat if only I could find a resturant. I found this nice little greek resturant and poitely imformed the waitress that I was "Pressed for time" and bang I had scrambled eggs, hash browns and toast in front of me in about 3 minutes. I scarfed down the food, paid for the meal, left a $2 tip for a $4 meal and made it back in time for the timers meeting. So everything went quite well.



After the meet there was a long drive to get Justin from his mom's house and then up in time for his hockey game.



As you can see there was no time for a run since I hadn't eaten since 11am and that was just pizza. So instead of trying to get home and rush through a workout I gave up and we just went out to dinner and ate something sensible.



Now the spin part, since this is an easy week anyway, I was going to take monday off, so I just said sunday was monday and monday was sunday and did my run day today. I was also going to swim today but the pool was closed so today's swim gets moved to tomorrow and tomorrows bike gets moved to today. Confused yet? For logging purposes, I logged today's run miles for last week, tommorow's bike for today and today's swim for tomorrow. Now I'm confused!!!

Friday and Saturday

Duh...?! What did I do on friday, oh yeh, swim 2700yds endurance speed workout



I've done this one before but I'm not sure if I wrote it out on the blog yet. I really like this workout.



800yds warm up, :20 sec rest after all intervals.

400 swim T+:03 (1:43 pace)

4X100 at T (1:40 pace)

300 T+:03

3X100 at T

200 T+:03

2X100 under T

200 cool down.



Saturday swim was with FAST again, I was a bit tired and didn't lead too much.

3600yds

8X50 kick

600yds warm up

3X(4X75 on 1:20, 4X50 on :55, 6X25 on :25)

10X25 any stroke except freestyle.

400 cool down.



After the swim I ran 6 miles at ballys, 48:34, HR 158. A little bit on the high end of a base run but still in the zone.

Thursday's run

Well, I got in the new shoes and I really smoked my fast miles on today's run.



5 miles 38:04 HR 168



1 mile warm up 8:24

3 miles fast 7:07,7:03,7:06

1 mile cool down 8:22

Wednesday's swim

Swam 2500 straight today, 45:00. Still kind of tired from being up late last night and the long run.

Monday and Tuesday

Monday I cut my swim short, mainly cuz I didn't feel like swimming that day. I got about 1000 yds in and called it a day. Not tired or anything, just not in the mood. Thinking of swimming a straight 3500 on wednesday or maybe 7X500 @ 8:50's to shake up the training a little. I really like swimming long sets, all of the 100's and 200's are good for speed and technique but I still have to enjoy the training too.


Tuesday's run was outside again on Hines drive. The weather channel said 48 but it felt more like 38. Hines was flooded at Middlebelt so I had to turn around and run west from there. It started to rain slightly as I got to the 7 mile mark so I turned around and headed home. Total distance of 9 miles in 1:19:41, HR was 155, a little high but he PE was normal so I went with it cuz it was an 8:51 pace which has been normal for me lately.



I got another pair of shoes today to start working with. Asics DS Trainer X's - I plan to use them for racing since they are much lighter than my Kayano X's. I'll start running in them for a little speedwork to break them in and to see how they will work for me. I still plan to do most of my runs in the Kayano's to save my feet and knees but I'm going to try everything that I feel may help my run times this year. I'll have more to say about them in a few days.

Sunday's run

I ran some intervals on the treadmill today and felt pretty good while running them. My HR was lower than expected at the end of each interval with the last one only getting up to 168 and that one was the highest. I guess this means that I didn't run them fast enough but I started out pretty conservative. I'm hoping these intervals will spark another jump in my training. The speed is comming



1 mile warm up 9:00

4X400 @ 7:00 pace, recover to 120bpm

4X400 @ 6:45 pace, recover to 120bpm

2X400 @ 6:30 pace, recover to 120bpm

1.5 mile cool down 8:20 pace (cuz it felt easy)



5 miles total, 49:30 total



I got on the bike for about 20 minutes after I got home but felt kind of drained and not in the mood for biking. Going to have to force myself to get on the bike this month.

Friday and Saturday

1500 straight on friday, going to start doing this swim for a good pace next week instead of junk yards.



Saturday, swim with FAST, 3600yds 1:20:00, not too hard but a little tired from a late hockey game for Justin the night before. Ran 6 easy miles on Hines, 53:18, HR 152.

Thursday's run

I departed a little from normal speed training and did a little bit more race specific training. Today's run was only 4 miles but my objective was to hold certain times on these miles and ran them back to back. After a few times of this I'm going to pick up to 5 and 6 miles with the middle miles being about 7:00.



Mile 1 obj 9:00 warm up actual 8:45

Mile 2 obj 8:00 act 7:50

Mile 3 obj 7:00 act 6:48

Mile 4 obj 8:30 act 8:20



These are obviously sandwiched between 10 to 15 minutes of stretching. It really helps me a lot.

Wednesday's swim

3200 yds



Still a little tired from the run on tuesday, normally I'm not tired from a base run but I was. I have also been reducing calories from my diet so that might be a reason. I'm down to 150lbs now, only 5 more to reach my goal. I also only had 6 hours of sleep last night cuz of Justin's hockey game.



800 warm up

3X300 decend (5:30,5:15,5:00)

200 kick

3X200 decend (3:45,3:30,3:20)

200 kick

3X100 decend (1:50,1:45,1:35)

200 cool down

Sunday Monday Tuesday

I took sunday off of training cuz I was tired and had a higher resting heart rate. It was gloomy outside too so I sat around and rested.



Monday: swim 3200 yds, E2, not too hard, just getting the laps in longer sets.



Tuesday: run 10 miles, 1:26:42, HR 153, Ballys track again cuz it is raining outside. Kept HR under 150 for first 5 miles and ran close to 8:50's, next 4 I let it go up to 154 and was in the low 8:40's then the last mile I ran kind of fast for me, 7:51. No particular reason, it just felt kind of fun.

Saturday's run

Ran 4 miles on Hines drive when I got home from work, 33 minutes. 1 mile warm up, 2 miles farklet, 1 mile cool down.



I took sunday off of training cuz I felt like taking a break, it was allmost warm enough to ride the bike outside and I tried but after a mile I rode back home.



Going to drop the wednesday run for a few weeks untill I get used to running outside again. The road is a lot different from the soft track I was running on and since it is so early in the training, I'm going to cut it back.

Friday and Saturday

Swim Friday during lunch 1500yds, 27 min, high zone 2 - low zone 3



Saturday swim with FAST was 3500yds

700 warm up (200S,200K,100non-Free,200S)



52X50 on 1:00 (swam :45's)


200 cool down



Felt really good througout the 50's. I lead 22 of them.



Going to run later today - I'm at work now.

Thursday's run

I had to move my short swim from Thursday at lunch to Friday cuz of a business lunch that I had but I still kept my run for Thursday afternoon.



6 miles on Hines, 53:06, HR 153. 35 degrees outside but still doable.



I have two 5 mile runs planned for the weekend that I'm thinking of shortening them to 3 or 4 miles cuz I'm thinking that this is too much running for this time of year. I still want to keep the frequency of five runs a week if I can but I feel that running 25-28 miles a week is ideal for right now.

Another good training day

Started with a swim that I thought was going to be too fast for how I was feeling but did it anyway. Once I warmed up I came right up to speed. This is an Endurance speed workout from my workout book.



The pace is set from my T-pace which is 1:40, all of the sets have a 20 second rest interval between them.



2700 yds



warm up 10X50 :15 RI, 300 pull (I forgot my pull bouy today)



400 @ T-pace+3

4X100 @ T-pace

300 @ T-pace+3

3X100 @ T-pace

200 @ T-pace+3

2X100 under T-pace



100 cool down



After the swim I did an easy 3 mile run, about 26 minutes, HR 149. This is an attempt to bring myself up to 5 runs a week. I'm not going to increase this run or change the intensity untill I bring my total milage up to 35 miles a week, which will be in a month or so.

Fun swim

The swim today was kind of fun. I hesitated a little before doing it cuz it looked hard but I like doing 500's so I went for it.



3000 yds, 1:05:00



400 swim - warm up



4X500 Decending 1-4, #4 at T-pace 1:00 rest

Times for 500's were 9:47, 9:15, 8:57, 8:22



16X25 Odds 12.5 fast/12.5 easy, evens fast, :40 swim interval



200 cool down



A little bit after dinner I put some miles on the bike

13 miles, 45:00, program 53 on CT.