End of month totals for April

Another good month of training. I feel very heathly.



Swim 50100 yds in 16:20:59

Bike 361.9 in 19:41:02

Run 135.8 in 19:09:55



Total of 55:11:56



I was a little lighter on the swim this month but I tapered for the Master State Championships and got lazy some weeks.



Bikewise, there has been quite a bit of nasty weather and the time not spent on the bike was spent resting and reading new books. I really wanted to get a lot of base miles in and get ahead of the game. I've worked so hard on my run that when racing season starts, I want to be able to use that speed and not feel blasted by the bike ride.



Running has gone really well. I've reached my max planned weekly miles (35) and am going to start incorporating BT workouts a little bit wiser now. The stress of increasing mileage is gone and quality will start going up. My knees and ankles feel good and I'm just about ready to change shoes since my Kayano X's have about 450 miles in them. I've got another pair just like them and will start phasing them in over the next few weeks.

More Saturday workouts

It's not as nice outside as I would like it to be but I'll take what I can get. 53 degrees F and cloudy.



Bike 22.6 miles in 1:11:00, HR 132, flatted just before I got home and walked the bike the rest of the way. The road is pretty bad.



Run right after bike, 5.1 miles in 41:49, HR 145. HR seemed to be a bit low so either I'm tired or I'm not going fast enough, probably the first. One more hard day and then off to an easy week. I like these 3 week cycles, I would be dragging next week if I was doing 4 week cycles.



I did a little more nutrition on this workout today. 1 bottle gatorade on bike, 1 gel at 30 min, 1 gel at end of bike to start the run with. 1:53:00 is just too much to do on Gatorade alone.



Tomorrow I'm planning something a little different provided the weather cooperates. 45 min run, 2-2.5 hour bike, 45 min run. Yes, this is another workout from Gordo Byrn, I've been lurking around his site a lot lately. I don't have to look through the BS to find usefull information.

Saturday Master's swim

Kind of different swim, I really felt bad in the warm up and wasn't sure if I would finish the whole workout but early in the workout I was feeling much better.



4000 yds

600 warm up 200S,200K,200S

1X100 Free Fist

1X200 Kick

2X100 IM

1X300 Pull

15X100 Free on 1:50, I lead the first 8 of these, came in about 1:31's

1X300 Pull easy

2X100 IM

1X200 kick

400 cool down



I started breathing every other stroke for the fly and found it to be much easier. Just like I swim breast stroke and breath every other stroke and every 3 or 4 for freestyle. I don't know why that is other than I feel smoother.



I'm going to run later today after I get out of work but only about 5 miles and maybe some pickups during the run.

Friday training

Swim during lunch, 2000 in 34:32 (8:48,8:44,8:33,8:26), zone 2 for first 2 500's and then zone 3 for the next 2 500's.



Bike on Hines Drive, (Sheldon to 7 mile loop) 22.8 miles in about 1:11:38 (I'll get the exact numbers later, HR 140.



Run about 10 minutes after the bike ride, 6 miles in 51:24, HR 149, PE was high and the HR didn't come up untill the second half of the run. Shoes seemed cushy, don't know why, maybe cuz I wore the racing shoes a lot last week.

Thursday swim

Swim set with paddles to give my legs a break



3800yds
warm up 300S,100K,4X50Build,100K,300Pull

2X300 pull :20 RI

6X50 fast :15 RI

2X300 pull

4X50 fast

2X300 pull

2X50 fast

400 cool down



Legs were still a bit tired so I cut the bike ride for the evening.

Wednesday's long run

Another unpredictable day outside. I was going to run on Hines cuz it was sunny outside and then wham!!! Rain and a cool breeze, so I went to the club to run on the tiny track.



14 miles in 1:55:57, HR 153. I really stepped it out in the last 4 miles, probably faster than I should have but I just wanted to get done with the run so badly that I was running under 8 min/miles. Had I not done that I would have had a HR near 151. The first half went as planned at 8:30 miles and then I just ran comfortable to neg split the run.



It's supposed to be sunny tomorrow so hopefully I can get some time on the bike again.

Tuesday's training

Didn't take the day off like I planned but I still feel good.



Swim 4200yds in 1:22, pretty much the same as last thursday but I cut the recovery time, swam the 100's faster and didn't use a pull bouy. I felt pretty strong today, the base splits were 8:58, 7:00, 5:10, 3:25, 1:42 while the 100's were mostly near 1:38's



Run 4 miles at bally's track cuz of the rain. 32:47 HR 154, pretty tired and cut the run from 5 miles and did some extra flexability work.

Monday

Our weather situation in Michigan is very unpredictable and since it was sunny and 60-somthing I decided to put some miles on the bike.



It was crazy windy today, 20mph gusting up to 30mph out of the west so naturally I headed west to start and probably averaged near 16mph. I got a little more than an hour out and was on my way back. It sure was a fast ride back, a lot of 25's and 28's. Total was 33.8 in 1:52:00. The HRM didn't work right for some reason cuz it said my average was 191 and I know that's not right. I'm glad I didn't waste the day on something that I could do indoors cuz the next couple of days it's going to rain again.

Sunday's training

I got an hour on the Computrainer this morning but that was all that I could stand. 17 miles in 60 minutes, didn't bother with the HR since I knew it would be really low.



Run 6 miles at the track again, easy run 49:25 HR 147, I used the racing shoes again so that's worth about 20 seconds a mile. Started to feel much better about 4 miles into the run.



I didn't get the biking in this week cuz of the weather but I have reached my goal peak milage for running and now I can concentrate on the quality of the runs instead of worrying about the stress of adding miles.



I still feel pretty strong right now, allmost as if I didn't need a rest day but I will still take it easy tomorrow like usual.

Saturday's workouts

Its really nasty outside, rain mixed with snow, about 35 degrees F. I'm really happy I took advantage of the nice weather when it was here.



Swam with FAST this morning. Paul led most of the workout and didn't give anyone a break :) I added a little to the warm up and cool down.



4000yds

900 warm up (300swim,200kick,400pull)

8X50 kick on 1:15

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

10X25 on :40 Stroke choice

500 cool down



Run at Ballys again and since I'm not biking I decided to increase the intensity of my run today.



6 miles 47:15 HR 162, goal was to run high 7's to work on ME and Aerobic capacity as well as staying relaxed and hold good form. Most of the run was high zone 3, about 10-12 beats below LT.

Friday's run

5 miles at Ballys track 40:45 HR 152



It's raining outside and kind of cold, just the right weather to get sick in.



I wore the fast shoes again so my target pace was 8:10's. Hopefully the weather gets better tomorrow so I can get in some bike time.

Friday lunch swim

2000yds in 35:03 a little bit of zone 3 at the end.



500 splits:

8:58,8:52,8:40,8:33

Thursday's swim

4200 yds in 1:25:00, it is a modified Gordo workout. I made the first part of each set a pull cuz I did my long run yesterday and wanted to make it a bit easier.



1000yd warm up (200Pull,200Kick,200Swim,100Kick,4X25Build,200Swim)

500 pull, 5X100 fast :20 RI

400 pull, 4X100 fast

300 pull, 3X100 fast

200 pull, 2X100 fast

100 pull, 100 fast

200 cool down

Wednesday's long run

Long run today was a little bit cold, it started off a little chilly going into the wind and when I turned around it seemed to get colder. The nice weather from yesterday is gone, hopefully to return soon.



Been having a problem getting going lately but after I get warmed up I feel great. It doesn't matter what discipline I'm doing, I seem to need more warmup time. For running I don't feel good untill about 6 miles into a run. When that happens I get start getting my HR up to the zone I want to run in.



Today 12 miles in 1:41:24 HR 150, 1 gel at mile 4 and my 4 bottle fuel belt full of Gatorade. Negative split the run by 3:20 cuz I just couldn't get going on the first half. Granted I started off into the wind but it wasn't that windy. My plan was to go out at 8:45's and then come back at 8:30's. I managed an 8:44 average going out but it seemed hard to do, comming back it seemed so easy and I averaged 8:10's. I really kicked it up at the end but still stayed in zone 2.



Here is the run data for anyone that cares to comment, it is typical of most runs that I do, it is an out and back course.



1-----0:09:00-----143

2-----0:08:31-----148

3-----0:08:41-----152

4-----0:08:54-----146 uphill and a stoplight

5-----0:08:41-----146 rolling hills

6-----0:08:36-----149

7-----0:08:22-----148

8-----0:08:17-----150 rolling hills

9-----0:08:03-----151 downhill

10----0:08:09-----153

11----0:08:02-----156

12----0:08:08-----156

Tuesday training

Felt a bit better today, still need to get some more sleep. It was an incredible day today, 81 degrees F, sunny and a little SW breeze.



6 mile run in 52:45, HR 150, PE was high so I didn't push it.



27.9 miles on bike in 1:38:18, easy ride with some club members, worked on spinups and high cadence for 30 minutes, then spun normal for the rest of ride. We did the 5 mile hill to 7 mile route. I was a bit concerned with the others climbing the hill but they did just fine. I had to do a little circling to pick people up.

Monday

I was kind of tired so I only swam about 20 minutes and took the rest of the day off to relax and enjoy the nice weather. I think that brick I did yesterday was tougher than I thought, probably should have scheduled 36 hr recovery.



1000yds 20:00

Sunday training

Bike 38.6 miles in 1:55:00 HR 138. Finally got the HR up to where I wanted to. Had to ride pretty fast, not hard, just fast. I still really like the new aero bars, I've got a little adjusting to do but they're really close to where I like them.


Run 6 miles easy 51:15 HR 153, neg split by :55, PE was a little high at the end but still comfortable. Really nice day outside, partly cloudy and 71 deg F.



Weekly totals for an easy week, I stayed light on swimming cuz of the swim meet.


Swim 6900yds

Bike 74 miles

Run 25.1

Time 9:07



I forgot to post last weeks totals.

Swim 13000yds

Bike 126.3 miles

Run 33.6 miles

Time 16:23

Even more swim times state meet 2005

Last day of the meet, I swam twice.

200 free 2:45
50 free 0:29 (IM relay)

Got a bike ride and a run to do now.

Some more state meet swim times State meet 2005

100 yds 1:17
50 yds :31 (part of 200yd relay)

Did a brick today at a moderate pace
Bike 17.7 in 52:00 HR 140 run 6 miles in 51:01 HR 149
Very nice outside, about 70 degrees with 10-15mph wind from the South East.

I got some new aero bars today to work with. I replaced my Syntace Streamliners with the Vision Tech clip on bars. I've got the origional spacers in them and dropped down 3/4 inch. First ride with them today and they felt much lower but very natural. No problems running at all after the ride. I'll keep them where they are now for a while, then drop them in a few weeks and see if that will work for me any better.

State meet swim times

500 yd free 7:48 (1:33.6 pace)
1650 yd free 27:40 (1:40.6 pace) That's better than my last T-pace, guess I need to do some more testing.

Tomorrow I swim the 100 free and the 200 free relay

Sunday I swim the 200 free and the 200 medley relay (hopefully freestyle)

Thursday's short brick

17.7 mile bike in 52:33 HR 140, 5 min transition, then 3.1 mile run in 23:45 HR 155.



Going to have to do a run test again cuz I ran pretty hard and didn't get the HR up to where I though it would go. This time I'll do it on a real track instead of inside on Bally's track. Thinking of monday or tuesday 30 min Time Trial.



The HR has seemed low this week and maybe it is because of the reduced volume. I have also gotten a ton of sleep lately. Earlier this week I had a resting HR of 44 bpm.

Another lunch time swim

2000 yds 35:10, moderate effort. I'm working over today and have a shorter run later.

Tuesday

I moved my longer run to today cuz it's really not biking weather and it's supposed to be better tomorrow.



10 miles 1:25:54 HR 146, 52 degrees and very breezy.



Just a note, last night's resting HR was 45.

Monday swim

Swam during lunch 2000yds 35:20, moderate effort, I have the rest of the day off. :)

Another week's planning

Because of my new ATP, this week will be another easy week. I really welcome it cuz I'm pretty tired from 16.5 hrs last week, that is a big week for me. I'll get the totals up when I get home.



I've noticed that in my 4 week cycles that I'm pretty strong for two weeks, then the third week is kind of so-so and then the easy week is really needed. So it seems like I'm losing a week of training every 4 weeks. Scheduling 3 week cycles only gives an extra rest week every 12 weeks without having the so-so week. The net productive training time is higher and the quality of training seems higher too.



The tenative training plan for this week goes like this:



Mon Swim 2000yds

Tue Bike 20 miles, run 5 miles

Wed Swim 2000yds, run 10 miles

Thu Swim 2000yds, bike 20 (opt)

Fri Run 4 miles (lunch time) Swim Meet friday evening 500yds and 1650yds

Sat Swim Meet 200yds, 100yds, 200yd free relay

Sun Swim Meet 2 more relays, bike 20-40 miles, run 5 miles



This is subject to change depending on how I feel. I may add or drop workouts as I see fit.

Sunday

Biked out in Pickney on the bike loop for the Ann Arbor triathlon, did 2 loops of the course, not hard but fairly moderate to learn the ups and downs of the course. Afterwards I ran on the trails for 7 miles trying to find the right ones for the run course but didn't find the correct way and wound up running back the way I came from, so a couple of miles were added onto the run. Once again, not too hard, just learning the trails.



Anywho, 28 miles in just under 90 minutes HR 135 and 7-7.5 mile run in 1:09:20 on the trails HR 142.



Really nice day outside, probably near 75 degrees, I got some sun and a little farmer's tan. The trail was easier than I expected it to be and the bike was more difficult than I remembered, some of the hills had to be near 8 percent grade.

Boing...Boing...Boing...Bonk!!!

The days of training with little nutrition are over.



Bonked on run cuz I didn't feed myself enough. I did 2 gels on the bike and should have done one before the run. I wound up taking a break for about 5 min after I ate a gel and then when I felt better, I ran back home.



Swim 3000 in about 60 min with FAST



Bike 38.3 miles in 2:03:00 HR 132



Run 3.5 miles in 30:25 HR 142

Friday's short run

Short run of 4 miles 33:54 HR 148, I wore the racing shoes again to get used to them. They sure do feel light and fast.

Friday lunch time swim

2000yds straight 35:42



500 splits 9:02,9:01,9:01,8:38



Pool water made me sick to my stomach - kind of feeling woozy now. Good thing I'm back at work again.

Re-Working my ATP

I had planned on some extra recovery weeks in my Annual Training Plan thinking that I would need some extra rest or maybe even get sick and fall behind so I allowed room for some shifting of my training. Since that hasn't happend and I agreed to swim my state master's meet with my swim club (which happens to be next weekend) I first need to give myself an easy week before the meet and then make the new ATP to fit the scheduling of the Muncie Endurathon, my first A race.



On the advise of a very knowledgeable coach (you know who you are Mike) I decided to make my final plan in 3 week blocks

So the new ATP looks like this:



4/3/05 Base 1

4/10/05 Base 1

4/17/05 Base 1 easy (State swim meet)

4/24/05 Base 2

5/1/05 Base 2

5/8/05 Base 2 easy, maybe a duathlon

5/15/05 Base 3

5/22/05 Base 3

5/29/05 Base 3 easy

6/5/05 Build 1 maybe Seahorse Triathlon

6/12/05 Build 1 Ann Arbor Triathlon

6/19/05 Build 1 easy, Big Fish or Muskoka

6/26/05 Build 2

7/3/05 Build 2

7/10/05 Build 2 easy, start 10 day taper, maybe Waterloo sprint tri

7/17/05 Race week Muncie Endurathon, Half IM distance 7/16/05

Thursday

Swim 4000yds of pull sets. This has worked well since my long run is the day before. It gives my legs a bit of a rest while letting me focus on some of my stroke flaws pointed out by Ken G. During these sets I can concentrate on the corrections. The main flaw I'm working on now is to keep my elbows higher so I am pushing my hands with my arms instead of pulling them.



Anywho, 4000 yds in 1:20:00

500 pre warm up

warm up 300 swim, 100 kick, 4X50 build, 300 pull

2X300 pull :20 RI (1st without paddles, 2nd with paddles)

6X50 fast :15 RI

2X300 pull :20 RI (1st without paddles, 2nd with paddles)

4X50 fast :15 RI

2X300 pull :20 RI (1st without paddles, 2nd with paddles)

2X50 sprints :15 RI

200 cool down



That was pretty close to last thursday's pull set with the addition of the 500 pre warm up and the 2 extra 300 pulls. I also adjusted the cool down from 400yds.



My legs were still kind of blown from yesterday's run and I was tired from my swim set but instead of bagging the bike ride today I just rode really easy on the road bike. 17.8 miles in 1:04:30, HR 125. It didn't rain as much as the weather channel predicted and dried up by 6pm and stayed near 50 degrees F. Despite the wind, it was a pleasant ride.

Wednesday's long run

I ran as fast as my little legs would carry me but I was still kind of tired from the 3 hours of training I did yesterday. Plus, since I trained so long yesterday, I really didn't get much to eat either so I went out about half full.



14 miles in 2:01:57 HR 153. The last 5 miles the PE was high (16) but the HR wasn't, it was getting difficult to hold 8:45's but I managed to do it. However, I missed negative splitting the run by about 10 secons and I wasn't too happy about that. I really wanted to neg split by at least 30 seconds. Looking back at last week's long run I ran nearly an identical pace. Next week's long run I'll probably go out a little bit slower, start at 8:50 and move down to about 8:35.



Nutrition on the run was my fuel belt with Gatorade (28oz) and 2 gels, one at 3 miles and one at 9 miles. Probably a little bit light on liquids for a 75 degree day.



This length of run is moving up to my upper range that I feel comfortable training at, and that is why I've decided to run Half Ironmans this year instead of a full Ironman. Maybe by the end of the season I'll feel comfortable with 20+ mile runs and go for an IM next year. I was kind of thinking of Ironman Wisconsin or maybe Canada.

Easy bike ride

Trying to get a club ride started and got 2 other people today so the 3 of us rode 24.4 miles in about 90 minutes. Easy ride, hopefully word of mouth will spread the news of an easy ride and more people will come.


Rode to the end of Hines in Northville and back.

Tuesday's training

Bike ride on the blue bike, 17.8 miles in 56 min and then 5.1 mile run in 41:17.


Nice and sunny outside, 75 degrees and a little breezy. The nicest day of the year so far. I have an easy group ride tonight, if not for that I would have done my long run today. Tomorrow has a chance of rain, hopefully it goes around Westland.

Monday's swim

4000yds 1:25:00



1000yds warm up (300S,300K,400pull)

3X500 decending :30 RI (9:00,8:45,8:32)

3X200 :15 RI

6X50 on :55

600 cool down



I need to remember to bring some Gatorade to the 4000 swims to help me along. I start to get hungry and want to stop if I don't have anything with me.

Weekly plans

Plans for this week.



Mon Swim 4000 E2

Tue Bike 1:00 group, run 5 miles (not necessarily in that order)

Wed Run Long 14 miles (about 2:05)

Thu Swim 4000 E2, Bike 1:00 (Big gear/Little gear)

Fri Swim 2000, Run 3-4 miles easy

Sat Swim 4000, Bike 2:00, Run 5 miles

Sun Bike 2:00, run 6 miles



Feeling good after last week but found it tough to swim the day after the long run. Sunday was done early so it seemed like I had the day off and relaxed the rest of the day.

Sunday training

Bike on CT cuz of the weather 20 miles 1:05:00 HR 125 and then run on Hines afterwards for 4 miles in 34:41 HR 146. HR was pretty low for both but that seems to happen when I get a lot of sleep and I have gotten a lot in the past few days.

Saturday

Longer training day and it all had to take place inside due to the weather.



Swim with FAST 3000 yds, warm up, short sets and then 3-100yd sprints. (1:20,1:22,1:23) Got video taped and some stroke help from Ken G.



Run at Ballys 5 miles in 37:57 HR 162, 3 miles at the top of zone 2 and 2 miles in zone 4. (7:48,7:48,7:47,7:35,6:59) I wore the DS Trainers to break them in and get used to them.



1:00:00 on CT for about 17 miles, HR 125. A little bit tired from the run, program 54 again.

Short easy workouts for friday

Swam during lunch, 2000yds straight 34:47, a little faster than I expected. I was just planning on swimming four 9 min 500 splits but they came out like this:



8:46, 8:47, 8:43, 8:30



Ran after work about 5:30pm, 4 miles 35:17 HR 147, easy run just for the extra session.