Went out for a bike ride, wanted to hook up with Cheryl and Jason but Hines was flooded and I couldn't get to Dearborn. I rode out to Northville instead.
27.4 miles 1:23:00 HR 134. I felt pretty strong despite the long run this morning. I'm way behind in swimming this week but I'll get some time in tomorrow and saturday. Maybe sunday too depending on the weather.
I told my boss I had a plumbing problem this morning and took some personal time.
SSSHHHHHHHH!!!
Thursday, June 30, 2005
Wednesday's long run (really thursday morning)
It was pretty hot and stormy last night so I decided not to try the long run, instead I ran this morning.
12 miles 1:44:00 HR 150. The weather channel said 72 degrees but my thermometer said 88 and it was very humid cuz I was soaked when I got home, plus my shoes were soaked with so much sweat that they were squishing for the last 2 miles.
I took it easy on this run since I had a much higher intensity run on tuesday. A faster run now would probably hurt me more than help me since I'm so close to tapering for Muncie. The base building is all done and I'm going to have to rely on what I've done in the last several months.
It's supposed to storm later today so I don't know if I'll be able to get a bike ride in after work.
12 miles 1:44:00 HR 150. The weather channel said 72 degrees but my thermometer said 88 and it was very humid cuz I was soaked when I got home, plus my shoes were soaked with so much sweat that they were squishing for the last 2 miles.
I took it easy on this run since I had a much higher intensity run on tuesday. A faster run now would probably hurt me more than help me since I'm so close to tapering for Muncie. The base building is all done and I'm going to have to rely on what I've done in the last several months.
It's supposed to storm later today so I don't know if I'll be able to get a bike ride in after work.
Wednesday, June 29, 2005
Tuesday
I know it's a little bit late for intervals but I need to get them in. I only did 8 cuz I didn't want to overdo it. I'll have one more chance to do them next week before I start my taper. Goal pace for Muncie is 8:00 min/mile.
Run 4 miles
1 mile warm up
4X400@7:15 pace
2X400@7:00 pace
2X400@6:30 pace
1 mile cool down plus some walking
Bike 33.2 miles 1:49:00 HR 128
Valari and I turned back early cuz there was a storm comming from the northwest and we didn't want to get caught riding in a thunderstorm, we only cut about 5 miles off of the ride. A few minutes after we turned around we got a lot of strong winds, mostly from behind but still some strong ones from the side that blew us around a bit. It was a fast ride back and luckily we didn't get wet, in fact the ran blew over well behind us.
Run 4 miles
1 mile warm up
4X400@7:15 pace
2X400@7:00 pace
2X400@6:30 pace
1 mile cool down plus some walking
Bike 33.2 miles 1:49:00 HR 128
Valari and I turned back early cuz there was a storm comming from the northwest and we didn't want to get caught riding in a thunderstorm, we only cut about 5 miles off of the ride. A few minutes after we turned around we got a lot of strong winds, mostly from behind but still some strong ones from the side that blew us around a bit. It was a fast ride back and luckily we didn't get wet, in fact the ran blew over well behind us.
Tuesday, June 28, 2005
Some Ann Arbor Triathlon pictures
I didn't realize how hot it was untill I saw these pictures.
I sure was relieved when it was over
I sure was relieved when it was over
Monday, June 27, 2005
Three weeks out from the Muncie Endurathon
Looking forward and back over my prep for this race and here is what I think.
I've gotten behind on the speedwork necessary for the run. I've just haven't been able to get to the gym or track for those sessions. I have done tempo, farklet and pickups but no real intense foot-speed work. I'm concerned that I'm not going to be as efficient as I could be at higher speeds. The Asics DS Trainers are very fast for me, probably about 20 seconds a mile faster than my Kayano's but I haven't been able to run a lot of long miles in them. I tried that a few weeks ago and my arch on my left foot started to ache a bit. I went back to all of my running in my Kayano's and the problem went away. I have no problem running in them once or twice a week or racing in them but not everyday training.
I'm not as strong as I feel I should be riding hills on the bike. My flat speed is good but I seem to suffer on the hills somewhat. I'm still better than last year but not up to my expectations. Since Muncie is so flat, it's not a big concern. I will be in the weight room after the race preping for Pineman, I want a bit more strength for that race.
My open water swimming is behind where I feel it should be. Although my pool swimming has been great, open water hasn't progressed as well, or maybe it has and I've been too tired to use it effectively. Last saturday (without a wetsuit) I felt pretty good in the water and swam as fast as many did in their suits, it was a confidence booster but the dissapointment from the Ann Arbor swim is still lurking with me. I'm very straight in the water and the bilateral breathing is working very well. Sighting every 12 strokes seems to work well too, in the beginning of the swims I will sight every 6 strokes. I've been getting into more speedwork in the pool for the last 2 weeks and my stroke count has come down 2-4 strokes per 50yds also.
I've got about 3 weeks 'till Muncie now, 10 days of real training left and 10 days of tapering. Next weekend will be my last hard weekend and will do Gordo's HIM workout again but probably a little bit longer. Looking at a 5 mile run warm up, 56 mile bike, 7 mile run at race pace with a short, race-like transition. I will also work on the race day nutrition at 400cal/hour. I still have to make up the taper/race week's training schedule and will need some help with it. I'm thinking of keeping the frequency of exercising the same, reducing the volume and increasing the intensity just a little bit.
Finishing in the top 20% in the 3 races I've done this year has been a pretty good confidence booster too. That's much better than the top 40% from last year and a lot of it has come from the run training. Just a few minutes has made a big difference.
Edit: 10am
I also wanted to add that I feel very healthy this year. I don't have the aches and pains from the last 2 years. My knees feel good as well as my shoulders. I feel much stronger than before and am thinking that another Ironman wouldn't be out of the question now. I believe that I'm finally in good enough shape to train for an Ironman the way that I want to race it. 10.5 to 11 hours would be a reasonable goal for next year. 1:05,5:30,3:45 plus transitions. After Pineman in September I think I'll ramp up my run training to see how I feel going long.
Thinking of next years plans allready. Looking at 4 HIM's next year. Little Smokies (Triple T), Muskoka (close), Muncie and Steelhead. If for some reason I could qualify for Wisconsin at Muskoka, I would go for it.
I've gotten behind on the speedwork necessary for the run. I've just haven't been able to get to the gym or track for those sessions. I have done tempo, farklet and pickups but no real intense foot-speed work. I'm concerned that I'm not going to be as efficient as I could be at higher speeds. The Asics DS Trainers are very fast for me, probably about 20 seconds a mile faster than my Kayano's but I haven't been able to run a lot of long miles in them. I tried that a few weeks ago and my arch on my left foot started to ache a bit. I went back to all of my running in my Kayano's and the problem went away. I have no problem running in them once or twice a week or racing in them but not everyday training.
I'm not as strong as I feel I should be riding hills on the bike. My flat speed is good but I seem to suffer on the hills somewhat. I'm still better than last year but not up to my expectations. Since Muncie is so flat, it's not a big concern. I will be in the weight room after the race preping for Pineman, I want a bit more strength for that race.
My open water swimming is behind where I feel it should be. Although my pool swimming has been great, open water hasn't progressed as well, or maybe it has and I've been too tired to use it effectively. Last saturday (without a wetsuit) I felt pretty good in the water and swam as fast as many did in their suits, it was a confidence booster but the dissapointment from the Ann Arbor swim is still lurking with me. I'm very straight in the water and the bilateral breathing is working very well. Sighting every 12 strokes seems to work well too, in the beginning of the swims I will sight every 6 strokes. I've been getting into more speedwork in the pool for the last 2 weeks and my stroke count has come down 2-4 strokes per 50yds also.
I've got about 3 weeks 'till Muncie now, 10 days of real training left and 10 days of tapering. Next weekend will be my last hard weekend and will do Gordo's HIM workout again but probably a little bit longer. Looking at a 5 mile run warm up, 56 mile bike, 7 mile run at race pace with a short, race-like transition. I will also work on the race day nutrition at 400cal/hour. I still have to make up the taper/race week's training schedule and will need some help with it. I'm thinking of keeping the frequency of exercising the same, reducing the volume and increasing the intensity just a little bit.
Finishing in the top 20% in the 3 races I've done this year has been a pretty good confidence booster too. That's much better than the top 40% from last year and a lot of it has come from the run training. Just a few minutes has made a big difference.
Edit: 10am
I also wanted to add that I feel very healthy this year. I don't have the aches and pains from the last 2 years. My knees feel good as well as my shoulders. I feel much stronger than before and am thinking that another Ironman wouldn't be out of the question now. I believe that I'm finally in good enough shape to train for an Ironman the way that I want to race it. 10.5 to 11 hours would be a reasonable goal for next year. 1:05,5:30,3:45 plus transitions. After Pineman in September I think I'll ramp up my run training to see how I feel going long.
Thinking of next years plans allready. Looking at 4 HIM's next year. Little Smokies (Triple T), Muskoka (close), Muncie and Steelhead. If for some reason I could qualify for Wisconsin at Muskoka, I would go for it.
Sunday, June 26, 2005
Friday - Saturday - Sunday
Friday:
Swim 3500yds 1:10, Endurance speed workouts
Bike 38.2, 1:53 HR 143, very hot 95 degrees, I cut the run cuz of the heat
Saturday
Swim 3000yds at trout lake, swam without wetsuit cuz I'm thinking that Muncie will be a non-wetsuit race. It's been so warm lately that most of the lakes have got to be near 78 degrees. If it is wet suit legal then it will be a bonus. Laps at the lake were near 12:40 which is 45-50 seconds slower than with a wetsuit.
Bike 65.5 3:20:00 HR 135, very hot again 93 to 95 degrees.
Sunday
Run 5.1 miles easy 44:49 HR 145
Bike 43.6 miles 2:14:46 HR 134, hard at times but not allways
Run 5.1 miles 41:51 HR 152, a bit brisk but it seemed easy
I started early (7am) to beat the heat, it was about 70 deg F when I started. Felt pretty flat for the first run, I probably should have ate a gel before hand but I had eaten a banana and a cliff bar about 30 min before the run and I didn't want to over-do it.
When I got on the bike I felt cold, probably cuz it's been so hot lately, I was about to go back and get my leg warmers but the computer said 70 degrees so I stayed out. I started to work on race day nutrition, 1 gel every 30 minutes and 1 bottle of Gatorade (24oz) every hour. That's near 300 calories an hour which will probably be a little bit light. Next week I'll go up to 400 calories an hour, I've allways been very comfortable there.
The second run went very easy, I took two small bottles of gatorade in my fuel belt and blasted off pretty quickly (for me:). It was starting to get warmer by then and I was glad that I started early.
Overall I was pretty happy with the workout and will probably repeat it again next sunday.
Swim 3500yds 1:10, Endurance speed workouts
Bike 38.2, 1:53 HR 143, very hot 95 degrees, I cut the run cuz of the heat
Saturday
Swim 3000yds at trout lake, swam without wetsuit cuz I'm thinking that Muncie will be a non-wetsuit race. It's been so warm lately that most of the lakes have got to be near 78 degrees. If it is wet suit legal then it will be a bonus. Laps at the lake were near 12:40 which is 45-50 seconds slower than with a wetsuit.
Bike 65.5 3:20:00 HR 135, very hot again 93 to 95 degrees.
Sunday
Run 5.1 miles easy 44:49 HR 145
Bike 43.6 miles 2:14:46 HR 134, hard at times but not allways
Run 5.1 miles 41:51 HR 152, a bit brisk but it seemed easy
I started early (7am) to beat the heat, it was about 70 deg F when I started. Felt pretty flat for the first run, I probably should have ate a gel before hand but I had eaten a banana and a cliff bar about 30 min before the run and I didn't want to over-do it.
When I got on the bike I felt cold, probably cuz it's been so hot lately, I was about to go back and get my leg warmers but the computer said 70 degrees so I stayed out. I started to work on race day nutrition, 1 gel every 30 minutes and 1 bottle of Gatorade (24oz) every hour. That's near 300 calories an hour which will probably be a little bit light. Next week I'll go up to 400 calories an hour, I've allways been very comfortable there.
The second run went very easy, I took two small bottles of gatorade in my fuel belt and blasted off pretty quickly (for me:). It was starting to get warmer by then and I was glad that I started early.
Overall I was pretty happy with the workout and will probably repeat it again next sunday.
Friday, June 24, 2005
3 short workouts for thursday
Swim 2000yds during lunch
300 warm up
5X100 on 2:00
10X100 on 1:50
200 cool down
Bike 22 miles in 1:10:00 HR 137, 1 flat tire
Run right after bike 3.1 miles 24:09 HR 158
300 warm up
5X100 on 2:00
10X100 on 1:50
200 cool down
Bike 22 miles in 1:10:00 HR 137, 1 flat tire
Run right after bike 3.1 miles 24:09 HR 158
Wednesday, June 22, 2005
Wednesday - Long run
12 miles again 1:39:40 HR 158. Kind of warm today at 85 deg F.
I pushed up the pace a bit today for some more confidence in my running ability while working on foot speed. First 6 miles in 50:50, second 6 miles in 48:40. Still a little slower than race pace but I was wearing training shoes and not racing shoes. My running cadence has been about 184-186 while running 8 min/miles and seems to get faster with the racing shoes while my stride length remains relatively the same.
I pushed up the pace a bit today for some more confidence in my running ability while working on foot speed. First 6 miles in 50:50, second 6 miles in 48:40. Still a little slower than race pace but I was wearing training shoes and not racing shoes. My running cadence has been about 184-186 while running 8 min/miles and seems to get faster with the racing shoes while my stride length remains relatively the same.
Monday - Tuesday
I took monday off again because of the race on Sunday and felt I needed some recovery time.
Tuesday I had some things to do after work so I swam 2000yds during lunch so I wouldn't miss the swim entirely.
In the evening I got on the bike and got caught in the rain after about 5 miles. It came down pretty hard while I was riding back, but it was warm so while I was wet, it wasn't uncomfortable. Since the tri-bike still had the racing wheels and bag on it I chose to ride my road bike.
Tuesday I had some things to do after work so I swam 2000yds during lunch so I wouldn't miss the swim entirely.
In the evening I got on the bike and got caught in the rain after about 5 miles. It came down pretty hard while I was riding back, but it was warm so while I was wet, it wasn't uncomfortable. Since the tri-bike still had the racing wheels and bag on it I chose to ride my road bike.
Monday, June 20, 2005
Sunday - Big Fish Triathlon
Being a "C" race I didn't taper for it but I used it as a BT workout for the weekend so I rested a bit on Saturday to be somewhat fresh for the race.
I did this race last year as a sprint tri 1K/40K/5miles and they changed it to an olympic distance this year so the bike ride was the same. I didn't quite hit my goals that I set for the race but it did go pretty well. I was 2 minutes faster this year on the bike with a lower HR so I know I'm a bit stronger this year.
2:32:02 --- 2-27:34 -- 2:18 --- 3-1:11:31 - 20.8 -- 1:11 --- 5-49:29 - 7:58
Overall 16/108
M35-39 4/17
Swim: I didn't want to get beat up like I did last week so I started away from everyone and swam my own pace. I was 17th overall out of the water with a mediocre swim. I swam straight along the bouys and it was pretty uneventfull. I probably should have swam harder. The water temp was 75 degrees so I figured that it would be a good time to try out the new wetsuit in a race. I'm still not convinced that the full suit is faster than the sleeveless although it feels much better than the Ironman suit that I had before.
Bike: Again a mediocre bike ride, I had a difficult time getting my HR up to normal racing pace but it was near LT so I felt comfortable with it. 1:11:31 was 3rd in my AG and 21st overall. It was a hilly course for this part of Michigan and that slowed me down a bit, that and I haven't seemed to be as strong on the hills this season.
Run: I was winded again at the start of the run but still managed to run under 8 min/miles at 49:29, 5th in AG and 28th overall. Miles 3 and 4 had some big ups and downs that really slowed me down, after the 4 mile mark I felt really good and picked up the pace and ran a couple of people down that had passed me earlier. Being faster on the flats was really good news for me cuz after I went through the hills and thought I was done, I was able to pick it back up again and run my planned pace and finished pretty strong. Since Muncie is flat, the training seems to be going as planned.
All in all it was a good training day and valuable race experience for me that told me what I need to work on before Muncie. Open water swim speed that I will work on at Spring Mill pond, Bike ME pushing big gears, Run speed work - I still am working on the efficiency thing and will start interval training this week to work on foot speed.
I did this race last year as a sprint tri 1K/40K/5miles and they changed it to an olympic distance this year so the bike ride was the same. I didn't quite hit my goals that I set for the race but it did go pretty well. I was 2 minutes faster this year on the bike with a lower HR so I know I'm a bit stronger this year.
2:32:02 --- 2-27:34 -- 2:18 --- 3-1:11:31 - 20.8 -- 1:11 --- 5-49:29 - 7:58
Overall 16/108
M35-39 4/17
Swim: I didn't want to get beat up like I did last week so I started away from everyone and swam my own pace. I was 17th overall out of the water with a mediocre swim. I swam straight along the bouys and it was pretty uneventfull. I probably should have swam harder. The water temp was 75 degrees so I figured that it would be a good time to try out the new wetsuit in a race. I'm still not convinced that the full suit is faster than the sleeveless although it feels much better than the Ironman suit that I had before.
Bike: Again a mediocre bike ride, I had a difficult time getting my HR up to normal racing pace but it was near LT so I felt comfortable with it. 1:11:31 was 3rd in my AG and 21st overall. It was a hilly course for this part of Michigan and that slowed me down a bit, that and I haven't seemed to be as strong on the hills this season.
Run: I was winded again at the start of the run but still managed to run under 8 min/miles at 49:29, 5th in AG and 28th overall. Miles 3 and 4 had some big ups and downs that really slowed me down, after the 4 mile mark I felt really good and picked up the pace and ran a couple of people down that had passed me earlier. Being faster on the flats was really good news for me cuz after I went through the hills and thought I was done, I was able to pick it back up again and run my planned pace and finished pretty strong. Since Muncie is flat, the training seems to be going as planned.
All in all it was a good training day and valuable race experience for me that told me what I need to work on before Muncie. Open water swim speed that I will work on at Spring Mill pond, Bike ME pushing big gears, Run speed work - I still am working on the efficiency thing and will start interval training this week to work on foot speed.
Saturday, June 18, 2005
Saturday 6-18
Swim 1500yds at Trout lake 30:00
Bike 22 miles in 1:10:00, easy riding
Very nice day, still a bit tired from yesterday
Getting ready for the race tomorrow.
Bike 22 miles in 1:10:00, easy riding
Very nice day, still a bit tired from yesterday
Getting ready for the race tomorrow.
Friday, June 17, 2005
Friday afternoon-evening
Bike 57.2 miles in 2:48:00, HR 143. I pushed it some times and then kept reminding myself that it is an endurance ride so I wouldn't ride too fast. Still, 20.3 is good for me at a long training ride, and it was little windy today. I felt pretty good, used 3 gels (1:05,1:50,2:25) and 48oz of gatorade.
Run right after the bike, 6 miles 48:08 HR 157 but I was in the high 150's and low 160's for the last half so I'm calling it a zone 3 run, which is what I planned to do anyway. 1 gel 2 miles into the run.
Starting to feel better at pushing the pace. I want to get all of my 6 mile brick runs under 50:00 from now on and try to push for 48:00, I'm thinking of setting a goal of 52:00 for each half of the run at Muncie (6.55 miles), that should bring me in pretty close to 1:45.
Tomorrow I'll reduce the intensity of the workouts to rest a bit so I'll have some strength for racing on sunday.
Run right after the bike, 6 miles 48:08 HR 157 but I was in the high 150's and low 160's for the last half so I'm calling it a zone 3 run, which is what I planned to do anyway. 1 gel 2 miles into the run.
Starting to feel better at pushing the pace. I want to get all of my 6 mile brick runs under 50:00 from now on and try to push for 48:00, I'm thinking of setting a goal of 52:00 for each half of the run at Muncie (6.55 miles), that should bring me in pretty close to 1:45.
Tomorrow I'll reduce the intensity of the workouts to rest a bit so I'll have some strength for racing on sunday.
Thursday
I got my pull sets in, 3100yds in 1:05:00
Felt pretty good, I was a little faster than normal doing my 300's in 4:45-4:50
600wu
2X300 pull :20 RI
6X50 fast :15 RI
2X300 pull
4X50 fast
2X300 pull
2X50 fast
100 cd
I got on the bike but got rained out in a short time. 10 miles in about 30 minutes. I didn't get a chance to run cuz of the rain.
Felt pretty good, I was a little faster than normal doing my 300's in 4:45-4:50
600wu
2X300 pull :20 RI
6X50 fast :15 RI
2X300 pull
4X50 fast
2X300 pull
2X50 fast
100 cd
I got on the bike but got rained out in a short time. 10 miles in about 30 minutes. I didn't get a chance to run cuz of the rain.
Wednesday, June 15, 2005
Wednesday's long run
12 miles 1:40:20 HR 153
Felt OK for the first half and then turned it up for the second half. It was a little bit cooler today at about 80 degrees and a bit breezy.
First 6 miles 51:19
Second 6 miles in 49:01
Planning on doing an olympic distance race this weekend but I won't lose any training to do it.
The rest of the week is like this:
Thu swim 2500-3000 pull session, ride 1 hr, run 30 min easy.
Fri swim at lunch, bike 2-3 hrs, run 45 minutes farklet.
Sat open water swim ~ 3000yds, bike 1 hr
Sun race 1.5K/40K/10K. Goals, 24:00/1:08:00/46:00
Next week I'm going to do some intervals on the track, Muncie is comming up in about 4 weeks and I'm feeling strong but I need to get some speed work in.
Felt OK for the first half and then turned it up for the second half. It was a little bit cooler today at about 80 degrees and a bit breezy.
First 6 miles 51:19
Second 6 miles in 49:01
Planning on doing an olympic distance race this weekend but I won't lose any training to do it.
The rest of the week is like this:
Thu swim 2500-3000 pull session, ride 1 hr, run 30 min easy.
Fri swim at lunch, bike 2-3 hrs, run 45 minutes farklet.
Sat open water swim ~ 3000yds, bike 1 hr
Sun race 1.5K/40K/10K. Goals, 24:00/1:08:00/46:00
Next week I'm going to do some intervals on the track, Muncie is comming up in about 4 weeks and I'm feeling strong but I need to get some speed work in.
Tuesday, June 14, 2005
Monday - Tuesday
I took monday off to recover from the race. I felt OK but wanted to stay on the safe side.
Tuesday:
Swim 2500
500 warm up
5X100 on 2:00
10X100 on 1:50
500 cool down
Bike 41 miles in 2:13:00 HR 140
Run right after bike 5.1 miles 41:30 HR 154
90 degrees to start the bike then 86 degrees when the run started.
Tuesday:
Swim 2500
500 warm up
5X100 on 2:00
10X100 on 1:50
500 cool down
Bike 41 miles in 2:13:00 HR 140
Run right after bike 5.1 miles 41:30 HR 154
90 degrees to start the bike then 86 degrees when the run started.
Monday, June 13, 2005
Getting caught back up with the blogging thing
Last week was pretty hectic with all of the hot weather and things to do, but quickly, here's what I did.
Thursday 6/10
Swim 1500yds open water at Spring Mill Pond
Bike 17 miles in about 50:00
Run 3 miles of trails in about 24:00
Friday
Swim 2000 at lunch
Run 8 miles, 1 mile wu, 6 miles tempo, 1 mile cd (92 degrees again!!!)
Saturday
Swim 1500yds at Trout Lake
Bike 14 miles of tempo (22mph)
Sunday
Race Ann Arbor Triathlon 1:43:53
Swim 800 meters 17:50 (really about 1000, no wetsuits)
Bike 14 miles in hills 39:21
Run 5 miles on a tough trail 43:02
I hit all of my goal except for my swim, I got bumped around quite a bit and had to catch my breath for a min, (pretty unusual for me)
Thursday 6/10
Swim 1500yds open water at Spring Mill Pond
Bike 17 miles in about 50:00
Run 3 miles of trails in about 24:00
Friday
Swim 2000 at lunch
Run 8 miles, 1 mile wu, 6 miles tempo, 1 mile cd (92 degrees again!!!)
Saturday
Swim 1500yds at Trout Lake
Bike 14 miles of tempo (22mph)
Sunday
Race Ann Arbor Triathlon 1:43:53
Swim 800 meters 17:50 (really about 1000, no wetsuits)
Bike 14 miles in hills 39:21
Run 5 miles on a tough trail 43:02
I hit all of my goal except for my swim, I got bumped around quite a bit and had to catch my breath for a min, (pretty unusual for me)
Wednesday, June 08, 2005
Wednesday 6/9
I don't care what the weather channel says, it was hotter than 91 degrees today. My thermometer said 100 degrees in the sun.
Run 4 miles HR about 145, I stopped timing when I tured around cuz of the heat but they were near 8:45's. I felt it was just too hot to try a 12 mile run today, I've had fun before and that was anything like it.
Run 4 miles HR about 145, I stopped timing when I tured around cuz of the heat but they were near 8:45's. I felt it was just too hot to try a 12 mile run today, I've had fun before and that was anything like it.
Tuesday, June 07, 2005
Tuesday
I took monday off completely. I wanted to make sure I'm rested and not overtraining myself. With my resting heart rate staying around 47-48 throughout the week I feel fairly confident that I'm not. My normal resting HR has been 44-46.
Tuesday was a little bit longer than I really planned but everything went well.
Swim fairly easy during lunch, 2000 0:35:00
Bike with Jim and Valari from the club, 20 miles near 17-18mph then worked on big gear stuff with Valari (she drafted me for the faster stuff), 3 min fast spin - 3 min big gear 60rpm - 3 min HIM race pace normal 90-95rpm, 5 cycles then cool down. After that I turned around and found my dad on Hines drive and rode easy with him for about 5 miles. Total 46.7 miles 2:32:30 Ave HR for fast stuff was 141.
Run 5 miles 39:34 HR 155, a little high I figured from cardiac drift and dehydration. I was 144lbs (3-4lbs light) when I got home.
Oh yes, I allmost forgot, it was about 90 degrees today, I drank 2 bottles of gatorade and 1 bottle of water on the bike plus 12 oz of water before the run and about 24oz after the run.
Tuesday was a little bit longer than I really planned but everything went well.
Swim fairly easy during lunch, 2000 0:35:00
Bike with Jim and Valari from the club, 20 miles near 17-18mph then worked on big gear stuff with Valari (she drafted me for the faster stuff), 3 min fast spin - 3 min big gear 60rpm - 3 min HIM race pace normal 90-95rpm, 5 cycles then cool down. After that I turned around and found my dad on Hines drive and rode easy with him for about 5 miles. Total 46.7 miles 2:32:30 Ave HR for fast stuff was 141.
Run 5 miles 39:34 HR 155, a little high I figured from cardiac drift and dehydration. I was 144lbs (3-4lbs light) when I got home.
Oh yes, I allmost forgot, it was about 90 degrees today, I drank 2 bottles of gatorade and 1 bottle of water on the bike plus 12 oz of water before the run and about 24oz after the run.
Sunday the last training day of the big week
Bike 52.8, 2:39:00 HR 135
I felt so much better at the end of the week than I thought I would, in fact I started the week averaging 19mph on the bike and finished the week near 20mph. I feel a very important part of the week was the rest and recovery time. I was sleeping 9 hrs a night, sometimes took a nap in the afternoon, and made sure that I refueled after every workout. Stretching was a regular part of the day and it normally took place after the hardest workout.
Something interesting happened on the bike half way through the week. Starting on thursday I couldn't push a big gear like I did before so I had to bring my cadence up. I had it up above 95rpm most of the time after that to hold the speed that I wanted to. I didn't seem to have enough strength to do what I usually did and feel that I found a more efficienct way of riding. Although I did have a difficult time on the hills in Kensington, the rest of the hill riding wasn't too bad.
On the run I worked on being efficient all week. I've been reading some books on running and am incorporating the ideas into my run. The ideas aren't too different from what I've been doing so the suttle chages are blending in well.
The open water swimming went well. I was much straighter than I thought I would be and needed to sight less than I did last year. The speed was up too and the cooler water was nice to swim in. It looks like all of the swimming I did over the winter is paying off. :)
I felt so much better at the end of the week than I thought I would, in fact I started the week averaging 19mph on the bike and finished the week near 20mph. I feel a very important part of the week was the rest and recovery time. I was sleeping 9 hrs a night, sometimes took a nap in the afternoon, and made sure that I refueled after every workout. Stretching was a regular part of the day and it normally took place after the hardest workout.
Something interesting happened on the bike half way through the week. Starting on thursday I couldn't push a big gear like I did before so I had to bring my cadence up. I had it up above 95rpm most of the time after that to hold the speed that I wanted to. I didn't seem to have enough strength to do what I usually did and feel that I found a more efficienct way of riding. Although I did have a difficult time on the hills in Kensington, the rest of the hill riding wasn't too bad.
On the run I worked on being efficient all week. I've been reading some books on running and am incorporating the ideas into my run. The ideas aren't too different from what I've been doing so the suttle chages are blending in well.
The open water swimming went well. I was much straighter than I thought I would be and needed to sight less than I did last year. The speed was up too and the cooler water was nice to swim in. It looks like all of the swimming I did over the winter is paying off. :)
Saturday, June 04, 2005
Saturday
Swam open water with FAST this morning, 3 laps of trout lake, 2.46 miles (I think it's longer than .82 miles per lap), we had over 30 people at the lake today and I think everyone had a good time.
I felt good, had a good experience with the bilateral breathing but I can only sight while breathing to my right for now. I could swim pretty straight while only sighting every 12-15 strokes. I swam with the full suit for all three laps and it chaffed my neck a little bit but still felt pretty good. I'm still not convinced that the full suit is faster than the sleeveless yet but it isn't slower. Anywho, 4300yds in about 1:10:00.
Bike about 38 miles in 2:00:00, my computer wasn't working so I guessed on the milage, HR was 132, I hit some pretty big hills and I was pretty tired so I cut the ride down from 3 hours. It was near 80 degrees for the bike ride and it felt great. I felt a bit tired so I cut my run for tonight.
I felt good, had a good experience with the bilateral breathing but I can only sight while breathing to my right for now. I could swim pretty straight while only sighting every 12-15 strokes. I swam with the full suit for all three laps and it chaffed my neck a little bit but still felt pretty good. I'm still not convinced that the full suit is faster than the sleeveless yet but it isn't slower. Anywho, 4300yds in about 1:10:00.
Bike about 38 miles in 2:00:00, my computer wasn't working so I guessed on the milage, HR was 132, I hit some pretty big hills and I was pretty tired so I cut the ride down from 3 hours. It was near 80 degrees for the bike ride and it felt great. I felt a bit tired so I cut my run for tonight.
Friday, June 03, 2005
Friday
Another beautiful day outside and another good day of training.
9am: Bike 53.9 miles 2:41:21 HR 132, 65 degrees F. I really wasn't trying to ride that fast (20mph) but it just turned out that way. It was a little cool at the start and then very comfortable after about 30 minutes.
1pm: Swim 2000yds 35:11, my normal friday lunch time swim but I took it easy and worked on stroke length by finishing my pull. I was down to 20 strokes per length from 21-22 that I've been doing for the past month. Before that I was pretty regular at 23 strokes since last September.
4pm: Run 6 miles 50:46 HR 153, it was getting warmer and I was a little light when I got back home but still a good steady base effort.
9am: Bike 53.9 miles 2:41:21 HR 132, 65 degrees F. I really wasn't trying to ride that fast (20mph) but it just turned out that way. It was a little cool at the start and then very comfortable after about 30 minutes.
1pm: Swim 2000yds 35:11, my normal friday lunch time swim but I took it easy and worked on stroke length by finishing my pull. I was down to 20 strokes per length from 21-22 that I've been doing for the past month. Before that I was pretty regular at 23 strokes since last September.
4pm: Run 6 miles 50:46 HR 153, it was getting warmer and I was a little light when I got back home but still a good steady base effort.
Thursday, June 02, 2005
Thursday
I started a bit slow cuz I was still a bit sore from wednesday but after I got going I felt great.
Swim 3100yds, 300yd pull sets, 1:05:00
Bike 32.2 in 1:37:30, pretty hard with a group at Island lake.
Run 3 miles way too fast 23:00, I couldn't stay with the group, they were running under 7:00 min/miles so after about 1 mile I stopped trying. Ran on one of the trails at Island Lake.
Open water swim, 1 lap of Spring Mill Pond so it was about 500 meters, swam with new suit, I'm not convinced that it is faster than the sleeveless but I was pretty tired after the day's workouts.
Swim 3100yds, 300yd pull sets, 1:05:00
Bike 32.2 in 1:37:30, pretty hard with a group at Island lake.
Run 3 miles way too fast 23:00, I couldn't stay with the group, they were running under 7:00 min/miles so after about 1 mile I stopped trying. Ran on one of the trails at Island Lake.
Open water swim, 1 lap of Spring Mill Pond so it was about 500 meters, swam with new suit, I'm not convinced that it is faster than the sleeveless but I was pretty tired after the day's workouts.
Wednesday, June 01, 2005
Wednesday
Long run today 12 miles 1:42:50 (8:35 pace) HR 149. PE was really high today (I'm not surprised) and the HR was low but I still worked on efficiency. Pretty much even pace and neg split by just 20 seconds. I ate 2 gels during the run and drank 28oz of Gatorade.
I was 3 lbs light when I got home so I put down the water with some extra calories.
Along with the extra training time this week, I've put a lot of effort into recovery too. After every workout I replace calories and fluids and even get a nap in between morning and afternoon workouts. I've spent a considerable amount of time on flexability too. While being about half way through the week, I still feel pretty good, I've been eating healthy and getting about 9 hrs of sleep every night.
I was 3 lbs light when I got home so I put down the water with some extra calories.
Along with the extra training time this week, I've put a lot of effort into recovery too. After every workout I replace calories and fluids and even get a nap in between morning and afternoon workouts. I've spent a considerable amount of time on flexability too. While being about half way through the week, I still feel pretty good, I've been eating healthy and getting about 9 hrs of sleep every night.
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