Swim 3000yds (2 laps) at trout lake, 60 minutes Zone 2 effort working on sighting.
Bike 60.5 3:20:00 HR 130, Island lake and surrounding area, hooked up with Roman and did 3 laps with him. Easy riding without much effort on the hills
Run yellow trail 6.2 mile in 51:40 HR 153 Moderate effort having a bit of fun.
Saturday, July 30, 2005
Friday, July 29, 2005
Friday
Friday:
Swim 2200yds, with paddles, didn't have much time so that's all I could get in.
200 warm up
6X150 on 2:40
6X100 on 1:45
6X50 on 50
200 cool down
Run track intervals 5 miles
1 mile warm up and stretch
3X1 mile under 7:00
1 mile cool down and stretch
I wanted to try 1 mile intervals because I want to simulate running with a high heart rate, something that I have been having trouble doing at the races. After doing so, I feel that the workout is too hard on me and am going down to 6X800's for next week. It also didn't seem like the correct type of training for that purpose, tempo or race pace training should be take care of that while using the track intervals for increasing effeciency
Swim 2200yds, with paddles, didn't have much time so that's all I could get in.
200 warm up
6X150 on 2:40
6X100 on 1:45
6X50 on 50
200 cool down
Run track intervals 5 miles
1 mile warm up and stretch
3X1 mile under 7:00
1 mile cool down and stretch
I wanted to try 1 mile intervals because I want to simulate running with a high heart rate, something that I have been having trouble doing at the races. After doing so, I feel that the workout is too hard on me and am going down to 6X800's for next week. It also didn't seem like the correct type of training for that purpose, tempo or race pace training should be take care of that while using the track intervals for increasing effeciency
Thursday's bike ride
With Justin taking Driver's Ed. I seem to be running all over the place now. First taking him to the class to drive at 4pm then pick him up at 5pm, go home and make dinner (chicken, rice, mixed vegetable) and then take him back to class at 7pm for the classwork untill 9pm. Since the only real break in the day was from 7 to 9pm I only got about an hour's worth of biking in but it was fairly fast.
22.8 miles 1:5:00 HR 145, pretty much rode as consistantly fast as I could despite the stop lights. I wore the new tri suit again and it feels pretty good. I might swim in it this weekend to see how it swims. I suppose I should run in it too to see if it chafes my arms. I'll try to get a picture up soon.
22.8 miles 1:5:00 HR 145, pretty much rode as consistantly fast as I could despite the stop lights. I wore the new tri suit again and it feels pretty good. I might swim in it this weekend to see how it swims. I suppose I should run in it too to see if it chafes my arms. I'll try to get a picture up soon.
Thursday, July 28, 2005
Thursday's swim
I'm got some specific workouts that I want to do for the next several weeks but not a lot of time, so instead of 3 swims of 3000 to 3500yds I'm going to do my best to get in 4 swims of 2000 to 2500yds a week. 3 of them on my lunch break from work.
Today was an Anerobic Endurance swim 2000yds
700yds warm up (300S,200K,200S)
500 moderate
3X75 fast - on 1:20
1X75 easy :20 rest
2X75 fast - on 1:20
1X75 easy :20 rest
1X75 fast
200 cool down
Swimming plan codes for the next 8 weeks:
8 Build 2--E zone 2,Force,Anerobic E,ME (this week)
7 Build 2--E zone 2,E-spd,Anerobic E,ME
6 Build 2E-E zone 2,Endur zone 2,ME,RACE OLY Sylvania
5 Build 3--E zone 2,ME,Force,Anerobic Endur
4 Build 3--E,ME,Endur,RACE OLY MidEast Champs
3 Build 3E-E,Anerobic E,Force
2 peak-----E zone 2,Anerobic E,ME
1 Race-----E zone 2,Anerobic E,RACE Pineman
Today was an Anerobic Endurance swim 2000yds
700yds warm up (300S,200K,200S)
500 moderate
3X75 fast - on 1:20
1X75 easy :20 rest
2X75 fast - on 1:20
1X75 easy :20 rest
1X75 fast
200 cool down
Swimming plan codes for the next 8 weeks:
8 Build 2--E zone 2,Force,Anerobic E,ME (this week)
7 Build 2--E zone 2,E-spd,Anerobic E,ME
6 Build 2E-E zone 2,Endur zone 2,ME,RACE OLY Sylvania
5 Build 3--E zone 2,ME,Force,Anerobic Endur
4 Build 3--E,ME,Endur,RACE OLY MidEast Champs
3 Build 3E-E,Anerobic E,Force
2 peak-----E zone 2,Anerobic E,ME
1 Race-----E zone 2,Anerobic E,RACE Pineman
Getting back into the swing of things
Wednesday's long run:
I decided to only run 10 miles cuz I'm just getting back to training, I'll bump up to 12 next week.
10 miles 1:24:43 HR 151, a little bit cooler outside, felt like crap until 3 miles in when I ate a gel, I then perked up and ran easily for the next 7 miles. I'm starting to think it's the small amount of caffine that's waking me up.
I decided to only run 10 miles cuz I'm just getting back to training, I'll bump up to 12 next week.
10 miles 1:24:43 HR 151, a little bit cooler outside, felt like crap until 3 miles in when I ate a gel, I then perked up and ran easily for the next 7 miles. I'm starting to think it's the small amount of caffine that's waking me up.
Wednesday, July 27, 2005
Tuesday's training
Swim during lunch 2100yds 40 minutes, I didn't have much time today so I wanted to get even a short swim in.
400 moderate
4X100 fast
300
3X100
200
2X100
100 easy
100 fast
Run 4 miles 34:00 HR 152, it was about 88 degrees and very humid.
Bike 20 miles in 58:00 HR 141 about an hour after the run.
400 moderate
4X100 fast
300
3X100
200
2X100
100 easy
100 fast
Run 4 miles 34:00 HR 152, it was about 88 degrees and very humid.
Bike 20 miles in 58:00 HR 141 about an hour after the run.
Tuesday, July 26, 2005
Some more Muncie pictures
A little bit of chop in the water
Kind of a cool picture
Just a little bit out of T1
Somewhere out on the course
Allmost to T2, the rain was a little bit different to ride in.
Adjusting my bracelet
On my way, I feel that this is where the race starts.
Still kind of nasty weather
Weather cleared up and got hot!!!
Finally done
Wednesday through Sunday
I've gotten a little behind in the blogging since the last week was an easy week but here are the workouts, there aren't very many.
Wednesday run 4 miles, 32 minutes, HR 154
Thursday swim 2000 yds, 40:00
Friday bike 35 miles 1:45:00 HR 135
Saturday Swim 3000 open water, bike 35 miles, 1:45:00 HR 133, run 6.2 miles on yellow trail 50 minutes HR 155
Sunday Off, travel to Muskegon to pick up Justin
Wednesday run 4 miles, 32 minutes, HR 154
Thursday swim 2000 yds, 40:00
Friday bike 35 miles 1:45:00 HR 135
Saturday Swim 3000 open water, bike 35 miles, 1:45:00 HR 133, run 6.2 miles on yellow trail 50 minutes HR 155
Sunday Off, travel to Muskegon to pick up Justin
Thursday, July 21, 2005
1 year on Blogger!!!
Like the title says, I've been on blogger for a year now and just started to look over last years posts. I started to laugh a bit seeing how niave I was about the Ironman and the mistakes I made in preparation. Also looking at the speeds I was biking and running are so much lower than this season.
1 year ago today I ran 12 miles in 2 hours and had an average HR of 156, I typically do that today under 1:45 with a lower HR (for base runs). Why is that? Most would say that I'm in much better shape than 1 year ago but it is more than that. Not only am I in better shape but I also train different. Last year I was running by HR only and keeping it low to build endurance. I was also running 3 times a week because I felt that I needed time to recover between the runs I was doing. This year I am running 5 times a week (most of the time) and the runs are shorter. I capped myself at 35 miles a week and fill in the time with runs that have a purpose. Running more frequently has had the opposite effect on my recovery than what I expected, I seem to run better with only a short time off. When I take 2 or 3 days off, my joints don't feel as good and I start losing motivation. Some days I will run to a specific pace I set for myself, I will take note of the HR but not run to it, this has helped me with some mental issues and has given me confidence in my racing abilities.
Another reason I am faster is that I run more efficiently. I've pretty much eliminated bouncing up and down and am getting my cadence up near 185 most of the time. Taking shorter steps with a higher cadence has worked very well for me, having someone video tape me helped me see my issues with running like leaning backwards while running easy. There is still a lot of room for improvement and I expect to drop 30-45 seconds a mile for race pace by next season. That is very encouraging for me since that should drop me into the low 7's. I would expect another improvement for the following year but not to that extent.
With bike training I have taken only a slightly different approach. Since I'm not training for an Ironman my longer rides have been a bit shorter, mostly on the order of 65 miles. My goals for the longer rides have been to average 140bpm for the ride. That normally gives me an average near 20mph and I still feel strong afterwards, not wasted for the rest of the day. Last year I was doing 100 milers just to get the miles in and averaging 130bpm and about 17.5mph. My other 3 rides are normally a fast ride, a brick and a skills day with some speedwork afterwards.
Comparing last year's HIM bike ride to this year's, Eagleman, which is a very flat course, I rode a 2:43:10 HR 156, Muncie (this year) which is fairly flat I rode a 2:29:31 HR 155. So I can conclude that I have had a dramatic increase my biking abilities and I feel that is because I now train with a purpose, not just riding for miles.
1 year ago today I ran 12 miles in 2 hours and had an average HR of 156, I typically do that today under 1:45 with a lower HR (for base runs). Why is that? Most would say that I'm in much better shape than 1 year ago but it is more than that. Not only am I in better shape but I also train different. Last year I was running by HR only and keeping it low to build endurance. I was also running 3 times a week because I felt that I needed time to recover between the runs I was doing. This year I am running 5 times a week (most of the time) and the runs are shorter. I capped myself at 35 miles a week and fill in the time with runs that have a purpose. Running more frequently has had the opposite effect on my recovery than what I expected, I seem to run better with only a short time off. When I take 2 or 3 days off, my joints don't feel as good and I start losing motivation. Some days I will run to a specific pace I set for myself, I will take note of the HR but not run to it, this has helped me with some mental issues and has given me confidence in my racing abilities.
Another reason I am faster is that I run more efficiently. I've pretty much eliminated bouncing up and down and am getting my cadence up near 185 most of the time. Taking shorter steps with a higher cadence has worked very well for me, having someone video tape me helped me see my issues with running like leaning backwards while running easy. There is still a lot of room for improvement and I expect to drop 30-45 seconds a mile for race pace by next season. That is very encouraging for me since that should drop me into the low 7's. I would expect another improvement for the following year but not to that extent.
With bike training I have taken only a slightly different approach. Since I'm not training for an Ironman my longer rides have been a bit shorter, mostly on the order of 65 miles. My goals for the longer rides have been to average 140bpm for the ride. That normally gives me an average near 20mph and I still feel strong afterwards, not wasted for the rest of the day. Last year I was doing 100 milers just to get the miles in and averaging 130bpm and about 17.5mph. My other 3 rides are normally a fast ride, a brick and a skills day with some speedwork afterwards.
Comparing last year's HIM bike ride to this year's, Eagleman, which is a very flat course, I rode a 2:43:10 HR 156, Muncie (this year) which is fairly flat I rode a 2:29:31 HR 155. So I can conclude that I have had a dramatic increase my biking abilities and I feel that is because I now train with a purpose, not just riding for miles.
Wednesday, July 20, 2005
Monday-Tuesday
I'm still taking it easy for a few more days. The resting HR is still a bit high but physically I feel very strong. The only problem is that I got a blister under my left big toe nail again. It had just grown back from IMFL and I screwed it up again.
Monday swim 1000yds in about 25 minutes.
Tuesday bike 18 miles in about an hour. Rode my road bike :(
Monday swim 1000yds in about 25 minutes.
Tuesday bike 18 miles in about an hour. Rode my road bike :(
Monday, July 18, 2005
Clark Lake Triathlon race report
Yes, I did another race this weekend, The Clark Lake Triathlon is a sprint race and I raced it for the club points. I didn't expect it to go that well but I did pretty good anyway.
800m swim, 13 mile bike, 4 mile run
(16:09, 1:26, 36:01, 1:23, 33:06
Another No-Wetsuit swim and it went well, I started on the outside to keep out of the way but wound up passing a lot of people. On the way back I had to swim around 20 to 30 people from the previous waves which made it quite interesting.
After a decent run up to the bike I had a fairly quick transition and was off on the bike with no trouble. I just didn't have the legs to push the gear that I wanted to and wound up averaging only 21.7mph (compared to 22.4 at Muncie) a little dissapointing but still I expected it.
The run went pretty well too, averaged 8:11 miles the day after a HIM made me feel good. I was able to get the HR up to 165 but that was about it. I finished strong and beat last year's time by about 2 minutes.
Now about 3 or 4 easy days and I'll be back at it again. My resting HR this morning was 54bpm, I'm normally about 45 so I guess I'm a still a bit stressed. I'm also still hovering around 145 lbs. I wish I would have weighed myself after Muncie, I'm guessing I was around 142 lbs.
800m swim, 13 mile bike, 4 mile run
(16:09, 1:26, 36:01, 1:23, 33:06
Another No-Wetsuit swim and it went well, I started on the outside to keep out of the way but wound up passing a lot of people. On the way back I had to swim around 20 to 30 people from the previous waves which made it quite interesting.
After a decent run up to the bike I had a fairly quick transition and was off on the bike with no trouble. I just didn't have the legs to push the gear that I wanted to and wound up averaging only 21.7mph (compared to 22.4 at Muncie) a little dissapointing but still I expected it.
The run went pretty well too, averaged 8:11 miles the day after a HIM made me feel good. I was able to get the HR up to 165 but that was about it. I finished strong and beat last year's time by about 2 minutes.
Now about 3 or 4 easy days and I'll be back at it again. My resting HR this morning was 54bpm, I'm normally about 45 so I guess I'm a still a bit stressed. I'm also still hovering around 145 lbs. I wish I would have weighed myself after Muncie, I'm guessing I was around 142 lbs.
Muncie Endurathon Race Report
Overall it was a pretty good day, 5:17:27, a PR by about 15 minutes. The last half of the run I bonked, but here is the story.
Got a lot of sleep the night before, about 9 hours and was well fueled for the event, I felt great. The swim was No-Wetsuit like I thought it would be and it went well. It was a little bit choppy going out with the small waves on our left but not too crowded so it was smooth going. We turned right and swam a long way with the waves which was pretty easy and I picked up the pace somewhat. Another right turn and we had the choppy waves on our right side which still wasn't too bad cuz I can breathe on my left anyway. After that there was another right turn, about 30 degrees that put us going into the waves slightly on our right. That was a bit difficult but still, breathing on the left side worked well. I came out of the water in 38:00, pretty close to what I expected, but there was a 2 minute run up to transition that showed up in my swim time.
Transition to bike went well and I was off. About 4 miles into the bike it started to rain, slowly at first and then fairly steady. This was my first race in the rain so it was a new experience. My computer stopped working at 17 miles so I had to guess my pace. I had set a cap of 155 bpm on my HR so I went with that, the only time I went above it was to climb some of the smaller hills, I never went over 160bpm. On the way back I knew I was going fast but I felt so strong and I was still holding back so I figured I was in good shape. During the ride I picked up some Gatorade from the first aid station, it was much stronger than what I was used to and it made me sick to my stomach a bit. At the next aid station I tossed that bottle and grabbed some water but the damage was allready done. I rolled back into transition in 2:29:31 with a average HR 155 and an upset stomach. I ate 6 gells on the bike, 1 at the beginning and then 1 every 30 minutes, they made me feel so much better.
The run started off well, I was running 8:15's for the first 6.5 miles but I couldn't eat anything and wound up bonking near mile 7 and had to walk some of the time. It had stopped raining about 3 miles into the run and the sun came out and baked us pretty good. The run time was a very dissapointing 2:04:22, nearly 20 minutes off of my goal.
For the next big race I'm going to stay away from the course gatorade and use my own stuff, I'll just pick up water from the aid stations.
Having such a good bike ride and poor run has made me rethink my traing plan. I felt that I was going to be much weaker on the bike but when it came down to racing, I was well rested and able to put out the power to have a good bike ride. As for running, I still feel that I didn't have enough training time at race pace HR effort and therefore wasn't used to running with that kind of intensity. Of course the funky Gatorade didn't help much either.
Now the plans for doing some leg strength training are scaled back and I am planning on running more race pace efforts. I'm done with base building, so speed training is in order anyway. I'm going to take an easy week and work on the rest of the season's training schedule to include a different run training strategy.
Clark Lake Triathlon report will follow shortly.
Got a lot of sleep the night before, about 9 hours and was well fueled for the event, I felt great. The swim was No-Wetsuit like I thought it would be and it went well. It was a little bit choppy going out with the small waves on our left but not too crowded so it was smooth going. We turned right and swam a long way with the waves which was pretty easy and I picked up the pace somewhat. Another right turn and we had the choppy waves on our right side which still wasn't too bad cuz I can breathe on my left anyway. After that there was another right turn, about 30 degrees that put us going into the waves slightly on our right. That was a bit difficult but still, breathing on the left side worked well. I came out of the water in 38:00, pretty close to what I expected, but there was a 2 minute run up to transition that showed up in my swim time.
Transition to bike went well and I was off. About 4 miles into the bike it started to rain, slowly at first and then fairly steady. This was my first race in the rain so it was a new experience. My computer stopped working at 17 miles so I had to guess my pace. I had set a cap of 155 bpm on my HR so I went with that, the only time I went above it was to climb some of the smaller hills, I never went over 160bpm. On the way back I knew I was going fast but I felt so strong and I was still holding back so I figured I was in good shape. During the ride I picked up some Gatorade from the first aid station, it was much stronger than what I was used to and it made me sick to my stomach a bit. At the next aid station I tossed that bottle and grabbed some water but the damage was allready done. I rolled back into transition in 2:29:31 with a average HR 155 and an upset stomach. I ate 6 gells on the bike, 1 at the beginning and then 1 every 30 minutes, they made me feel so much better.
The run started off well, I was running 8:15's for the first 6.5 miles but I couldn't eat anything and wound up bonking near mile 7 and had to walk some of the time. It had stopped raining about 3 miles into the run and the sun came out and baked us pretty good. The run time was a very dissapointing 2:04:22, nearly 20 minutes off of my goal.
For the next big race I'm going to stay away from the course gatorade and use my own stuff, I'll just pick up water from the aid stations.
Having such a good bike ride and poor run has made me rethink my traing plan. I felt that I was going to be much weaker on the bike but when it came down to racing, I was well rested and able to put out the power to have a good bike ride. As for running, I still feel that I didn't have enough training time at race pace HR effort and therefore wasn't used to running with that kind of intensity. Of course the funky Gatorade didn't help much either.
Now the plans for doing some leg strength training are scaled back and I am planning on running more race pace efforts. I'm done with base building, so speed training is in order anyway. I'm going to take an easy week and work on the rest of the season's training schedule to include a different run training strategy.
Clark Lake Triathlon report will follow shortly.
Sunday, July 17, 2005
Thursday, July 14, 2005
Wednesday, July 13, 2005
Wednesday
Run 6 miles 49:57 HR 153, pretty hot 93 degrees. Just ran to get some nervous energy out of my legs. Starting to carbo-load for the weekend.
Tuesday
34 miles about 1:43:00, rode with Valari again and took it easy on the climbs but held a steady pace on all of the flats. Not too hard but rode the fast parts briskly.
I felt so strong while riding. So I guess this is what it feels like to ride and not be tired from the previous training day.
Going to start packing today for the big race. Justin went to his second band camp this morning and won't be back untill the 24th. I have a race the day before and will just stay on that side of the state an extra night to pick him up. I'm allready planning on camping the night before the race and will probably just keep the campground another night.
I felt so strong while riding. So I guess this is what it feels like to ride and not be tired from the previous training day.
Going to start packing today for the big race. Justin went to his second band camp this morning and won't be back untill the 24th. I have a race the day before and will just stay on that side of the state an extra night to pick him up. I'm allready planning on camping the night before the race and will probably just keep the campground another night.
Monday, July 11, 2005
Monday
Easy swim, 2000yds straight just under 36 minutes like planned.
I'm still a bit concerned with some recent weight loss. I woke up this moring at 144lbs. I thought it may be cuz I ran late yesterday and was a bit dehydrated but after drinking a ton of water today I was still lighter than normal after the swim. I have been going over my last 3 weeks of training and they have all been around 16 hours and recalling my diet I have found that I haven't been eating as much as normal. I had really only been eating for wednesdays and the weekend training. I recall skipping dinner 3 times in the last 2 weeks and trying to make up for it with bigger lunches to keep energy up for training.
Planning the meals for the rest of the week includes grilled chicken, brown rice and mixed vegetables for the next 2 days and then pasta for thursday and friday. I will bring some with me to reload after the race on saturday.
I'm still a bit concerned with some recent weight loss. I woke up this moring at 144lbs. I thought it may be cuz I ran late yesterday and was a bit dehydrated but after drinking a ton of water today I was still lighter than normal after the swim. I have been going over my last 3 weeks of training and they have all been around 16 hours and recalling my diet I have found that I haven't been eating as much as normal. I had really only been eating for wednesdays and the weekend training. I recall skipping dinner 3 times in the last 2 weeks and trying to make up for it with bigger lunches to keep energy up for training.
Planning the meals for the rest of the week includes grilled chicken, brown rice and mixed vegetables for the next 2 days and then pasta for thursday and friday. I will bring some with me to reload after the race on saturday.
Sunday, July 10, 2005
Saturday Sunday
Saturday
Swim 3000yds at trout lake, 1 length warm up (750yds) and then 3 lengths straight (2250yds) to work on HIM pacing.
Bike only 13.1 miles, I felt really worn out so after 1 lap of island lake, I packed it up and went home. I took a nap and then got about 10 hours of sleep saturday night. I wound up skipping the run planned for saturday
Sunday, feeling much better
Bike in the morning 40.1 miles 1:59:35 and then ran in the evening 5.1 miles 42:36 HR 147.
I'm a little concerned with my weight loss in the past 2 weeks. I've lost 2 pounds and I'm not really sure why. I've been eating just about the same, maybe a little healthier but can't really account for missing that many calories. It's OK that I'm lighter but it's just unexpected. It's also hard to believe that I'm 8 pounds lighter than I was for Ironman Florida last November. I'm starting to think it's from losing muscle mass and that I should be eating more protein. Starting a log of my diet might be a good idea to get my carb/protein/fat ratios right.
Swim 3000yds at trout lake, 1 length warm up (750yds) and then 3 lengths straight (2250yds) to work on HIM pacing.
Bike only 13.1 miles, I felt really worn out so after 1 lap of island lake, I packed it up and went home. I took a nap and then got about 10 hours of sleep saturday night. I wound up skipping the run planned for saturday
Sunday, feeling much better
Bike in the morning 40.1 miles 1:59:35 and then ran in the evening 5.1 miles 42:36 HR 147.
I'm a little concerned with my weight loss in the past 2 weeks. I've lost 2 pounds and I'm not really sure why. I've been eating just about the same, maybe a little healthier but can't really account for missing that many calories. It's OK that I'm lighter but it's just unexpected. It's also hard to believe that I'm 8 pounds lighter than I was for Ironman Florida last November. I'm starting to think it's from losing muscle mass and that I should be eating more protein. Starting a log of my diet might be a good idea to get my carb/protein/fat ratios right.
Friday, July 08, 2005
Friday bike ride
I bagged the run tonight in favor of the bike ride I missed yesterday due to the rain. Tonight's run was optional anyway.
Bike 22.8 miles in 1:07:34 HR 134. It's been so warm here lately that the 74 degree weather tonight felt pretty cool.
Bike 22.8 miles in 1:07:34 HR 134. It's been so warm here lately that the 74 degree weather tonight felt pretty cool.
Thursday and Friday's swims
Thursday swim, not too long since I am starting to take it easy now
2500yds
700yds warm up
5X100@2:00 comming in at 1:40
10X100@1:50 comming in at 1:35
300yds cood down
Friday
2000yds straight 34:05 (8:35,8:40,8:40,8:10)
2500yds
700yds warm up
5X100@2:00 comming in at 1:40
10X100@1:50 comming in at 1:35
300yds cood down
Friday
2000yds straight 34:05 (8:35,8:40,8:40,8:10)
Thursday, July 07, 2005
Wednesday, July 06, 2005
Wednesday's long run
12 miles 1:39:15 HR 155
neg split 51:15,48:00
Last long run of this cycle. I start my taper period now, it was nice to get a good long run in on tired legs on the last hard training day. It is a bit of a confidence booster to run that well after doing intervals and a tempo ride yesterday.
neg split 51:15,48:00
Last long run of this cycle. I start my taper period now, it was nice to get a good long run in on tired legs on the last hard training day. It is a bit of a confidence booster to run that well after doing intervals and a tempo ride yesterday.
Tuesday, July 05, 2005
Monday - Tuesday
Monday Swim 3000, pretty tired still so I used the pull bouy
1000 warm up
15X100 on 1:50
500 cool down
Tuesday run track intervals
1 mile warm up
2X400@7:30 pace
4X400@7:00 pace
2X400@6:30 pace
Some walking afterwards then a 1 mile cool down
Bike 29.1 miles in 1:27:00 HR 143 Steady pace.
1000 warm up
15X100 on 1:50
500 cool down
Tuesday run track intervals
1 mile warm up
2X400@7:30 pace
4X400@7:00 pace
2X400@6:30 pace
Some walking afterwards then a 1 mile cool down
Bike 29.1 miles in 1:27:00 HR 143 Steady pace.
Sunday, July 03, 2005
Sunday race simulation
I went a little bit beyond where I should have today. The combination of yesterday's and today's training was a little bit too much for me.
Run 5.1 miles 42:11 HR 147
Bike 52.9 miles 2:36 HR 142
Run 4.8 miles 40:45 HR 152
I felt great on the first run and the bike but the second run I had some trouble with. On my way back I walked for about .3 miles cuz I was so tired, after that brief rest, I resumed running. I didn't realize that I was dehydrated untill I got home and weighed myself. I've normally been 146-147 lately, after the last run I was 142, that's the lightest I've been since I was 18!!! That seemed to be dangerously low for me, allmost 3% of my body weight.
I was guaging race day nutrition today and I found that I will need a bit more fluid than I had thought. I started with 1 gel for the first run and then 1 gel at the end. A quick drink of water in transition then 5 gels on the bike, 1 every 30 minutes and 2 large bottles of Gatorade. Second transition I had about 10 oz of Gatorade again then back to the run. 1 gel 1.5 miles into run, and 14 oz of Gatorade. About 3.5 miles into the run I needed a short break, then started to run again and felt much better. About 1250 calories in 4 hrs, 312.5 per hour, a bit short of the 400 I was planning on.
It was 75 to 80 degrees during the workout and I figure that I'll probably need 2 more bottles (about 35-40ozs) of fluid on the bike. Maybe one of them could be water.
It was another decent week of training, my last hard one for a while. I was a bit short on swimming but the bike and run distances were decent. I started feeling much better in the water on Saturday. :) This was a 4 week cycle and the last week was tough. I usually do 3 week cycles. The Ann Arbor Triathlon race week is what really screwed up this cycle.
Swim 6000 yds
Bike 176.2 miles
Run 31.9 miles
15:45:56
Run 5.1 miles 42:11 HR 147
Bike 52.9 miles 2:36 HR 142
Run 4.8 miles 40:45 HR 152
I felt great on the first run and the bike but the second run I had some trouble with. On my way back I walked for about .3 miles cuz I was so tired, after that brief rest, I resumed running. I didn't realize that I was dehydrated untill I got home and weighed myself. I've normally been 146-147 lately, after the last run I was 142, that's the lightest I've been since I was 18!!! That seemed to be dangerously low for me, allmost 3% of my body weight.
I was guaging race day nutrition today and I found that I will need a bit more fluid than I had thought. I started with 1 gel for the first run and then 1 gel at the end. A quick drink of water in transition then 5 gels on the bike, 1 every 30 minutes and 2 large bottles of Gatorade. Second transition I had about 10 oz of Gatorade again then back to the run. 1 gel 1.5 miles into run, and 14 oz of Gatorade. About 3.5 miles into the run I needed a short break, then started to run again and felt much better. About 1250 calories in 4 hrs, 312.5 per hour, a bit short of the 400 I was planning on.
It was 75 to 80 degrees during the workout and I figure that I'll probably need 2 more bottles (about 35-40ozs) of fluid on the bike. Maybe one of them could be water.
It was another decent week of training, my last hard one for a while. I was a bit short on swimming but the bike and run distances were decent. I started feeling much better in the water on Saturday. :) This was a 4 week cycle and the last week was tough. I usually do 3 week cycles. The Ann Arbor Triathlon race week is what really screwed up this cycle.
Swim 6000 yds
Bike 176.2 miles
Run 31.9 miles
15:45:56
Saturday, July 02, 2005
Friday - Saturday
I felt so tired on friday that 2200yds is all that I wanted to swim, I tried pushing myself into swimming longer but I wanted to quit so bad. I normally don't have days like that but I figured my body was saying to take a break, so I did.
I ate a ton of food after the swim. 2 bowls of spagatti and I was still hungry so I made a hot dawg :) and some baked beans too. After that I ate about 1/2 lb of strawberries then, 1 or 2 bananas and a bowl of cereal. Think I also had a slice of cheese or two while something was cooking.
I felt much better saturday morning after 10 hours of sleep. Swam strong at trout lake, first two lengths were 12:40's (normal for me) second two laps at 12:10's. The first two I wore my red quintana roo shirt, the second two I wore me team shirt. I wanted to know if the team shirt would slow me down cuz I had a bad swim in it at the Ann Arbor triathlon. It didn't, quandry solved, I've got confidence in it again.
Still thinking that Muncie will be a non-wetsuit swim and will be going into the swim with more confidence in my non-wetsuit swimming ability.
Bike 62.7 miles in about 3:30, rode with group and kept pace down. It was nice riding in 70 degree weather, 25 degrees cooler than last weekend. Felt strong, rode Island lake, trail to South Lyon, back to the hills in Kensington and the big one on Kensington road and then back through Island Lake again.
Run on Yellow trail, 6 miles in about 50 minutes, very nice wooded trail, I will definitely be running on that one again. Gavin and I were very pleased with it, shaded and soft. I might try the blue trail sometime too, think it's about 9 miles.
I ate a ton of food after the swim. 2 bowls of spagatti and I was still hungry so I made a hot dawg :) and some baked beans too. After that I ate about 1/2 lb of strawberries then, 1 or 2 bananas and a bowl of cereal. Think I also had a slice of cheese or two while something was cooking.
I felt much better saturday morning after 10 hours of sleep. Swam strong at trout lake, first two lengths were 12:40's (normal for me) second two laps at 12:10's. The first two I wore my red quintana roo shirt, the second two I wore me team shirt. I wanted to know if the team shirt would slow me down cuz I had a bad swim in it at the Ann Arbor triathlon. It didn't, quandry solved, I've got confidence in it again.
Still thinking that Muncie will be a non-wetsuit swim and will be going into the swim with more confidence in my non-wetsuit swimming ability.
Bike 62.7 miles in about 3:30, rode with group and kept pace down. It was nice riding in 70 degree weather, 25 degrees cooler than last weekend. Felt strong, rode Island lake, trail to South Lyon, back to the hills in Kensington and the big one on Kensington road and then back through Island Lake again.
Run on Yellow trail, 6 miles in about 50 minutes, very nice wooded trail, I will definitely be running on that one again. Gavin and I were very pleased with it, shaded and soft. I might try the blue trail sometime too, think it's about 9 miles.
Friday, July 01, 2005
Training plan through Muncie
I got this done several days ago but forgot to put it up
The rest of this week:
Fri Swim 3500yds Bike 30 miles Run 4 miles easy
Sat Swim 3000yds open water Bike 3.5 hrs Run 4 miles (optional)
Sun Run 5 miles steady Bike 56 miles Run 7 miles race pace (8:00)
Work on race nutrition on Sunday 400 cals/hr
Week ending 7/10/05:
Mon Off or easy swim
Tue bike 2 hrs (drills and tempo), run 4 miles speedwork
Wed Run 12 miles easy
Thu Swim 2000 working on arm turnover Bike 1 hr (start taper)
Fri Swim 2000 straight Run 3 miles
Sat Swim 3000 open water Bike 2 hrs Run 4 miles
Sun Bike 1 hr run 4 miles (brick)
Week ending 7/17/05: (race week)
Mon Off or easy swim
Tue Bike 1 hr Run 3 miles
Wed Run 6-8 miles
Thu Swim 2000 straight Bike :30
Fri Travel day Swim 500 Bike :30 Run 2 (opt)
Sat Race Day Muncie Endurathon 1.2/56/13.1 (Hopefully :32/2:35/1:45)
Sun Race Day Clark Lake Triathlon, I don't expect much, this is for the club
Week Ending 7/24/05:
Unstructured recovery week
Swim 3 times Bike 3 time and Run 3 times
Maybe Great Lakes Triathlon 7/23 (sprint for club points)
After that I've got 3 weeks of Base again, 3 weeks of Build, 1 peak and 1 race week left leading up to the Pineman. I'll have 2 races in August too, Sylvania and the Indy championships, both are for club race points. If I get Clark Lake, Great Lakes and Sylvania in, the club will pay my entry for the Indy championships.
The rest of this week:
Fri Swim 3500yds Bike 30 miles Run 4 miles easy
Sat Swim 3000yds open water Bike 3.5 hrs Run 4 miles (optional)
Sun Run 5 miles steady Bike 56 miles Run 7 miles race pace (8:00)
Work on race nutrition on Sunday 400 cals/hr
Week ending 7/10/05:
Mon Off or easy swim
Tue bike 2 hrs (drills and tempo), run 4 miles speedwork
Wed Run 12 miles easy
Thu Swim 2000 working on arm turnover Bike 1 hr (start taper)
Fri Swim 2000 straight Run 3 miles
Sat Swim 3000 open water Bike 2 hrs Run 4 miles
Sun Bike 1 hr run 4 miles (brick)
Week ending 7/17/05: (race week)
Mon Off or easy swim
Tue Bike 1 hr Run 3 miles
Wed Run 6-8 miles
Thu Swim 2000 straight Bike :30
Fri Travel day Swim 500 Bike :30 Run 2 (opt)
Sat Race Day Muncie Endurathon 1.2/56/13.1 (Hopefully :32/2:35/1:45)
Sun Race Day Clark Lake Triathlon, I don't expect much, this is for the club
Week Ending 7/24/05:
Unstructured recovery week
Swim 3 times Bike 3 time and Run 3 times
Maybe Great Lakes Triathlon 7/23 (sprint for club points)
After that I've got 3 weeks of Base again, 3 weeks of Build, 1 peak and 1 race week left leading up to the Pineman. I'll have 2 races in August too, Sylvania and the Indy championships, both are for club race points. If I get Clark Lake, Great Lakes and Sylvania in, the club will pay my entry for the Indy championships.
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