After my long break from hockey (last skate was in January) I've decided to give it a try again. My friend at work invited me to skate with his team this saturday and I'm giving it a try. I'm a defenseman and it seems difficult to find to find decent ones in the local rec leagues. I'm not great but fairly solid. This is a change of pace that I feel will rekindle my desire for hard training.
Starting next week I'm going to get back to steady running again. 4 runs is the plan now and am going to build up to 6 runs. Starting in November I'm thinking of doing a 30-30 (30 runs in 30 days) and see what it does for me.
I'm going to bring my swimming volume up too. I should be able to handle 4 swims of 3000-3500yds to start with and then increase those swims to 4000-4500yds. This year the swims will have more of a purpose than last year's swims to build base endurance. I'm starting to believe that mixing intensities is a better route for me instead of all long slow distance. Another weekly swim will be dedicated to work on the other strokes. I really want to be a better breast stroker and a back stroker but I feel that 1500 to 2000 yds is all that will be required initially.
Cycling will take a back seat again untill Feb-Mar when it will be warm enough outside to ride again. While it is still warm now, I'll just ride when I feel like it.
Hockey should provide anerobic workouts as well as strength. I've just have to be carefull not to build muscle mass again in the wrong places (around the stomach).
Friday, September 30, 2005
Friday
I've been pretty much just been screwing around this week, I haven't done much. I'm working on bringing my calorie intake down cuz of the reduced need. Only eating 1 bowl of cereal in the morning, 1 lunch and a smaller dinner. I'm down to about 2-3 bananas a day and no energy foods (cliff bars)
Mon nothing
Tue nothing
Wed ummm...nothing
Thu Skate sticks and pucks (hockey) for about 90 minutes, I felt much betting on the ice than I thought I would. Swam for about 30 minutes working on breast stroke drills with a focus on the kick. I'm not very good at it yet.
Fri planning on swimming at lunch and running 4 or 5 miles later
Sat planning on masters' swim and maybe a short run
Sun Maybe a bike tour 50 to 100 miles with Rhonda
Mon nothing
Tue nothing
Wed ummm...nothing
Thu Skate sticks and pucks (hockey) for about 90 minutes, I felt much betting on the ice than I thought I would. Swam for about 30 minutes working on breast stroke drills with a focus on the kick. I'm not very good at it yet.
Fri planning on swimming at lunch and running 4 or 5 miles later
Sat planning on masters' swim and maybe a short run
Sun Maybe a bike tour 50 to 100 miles with Rhonda
Wednesday, September 28, 2005
Pineman
I didn't have a good time at this race. The week before the race we had some anouncements at work about how the company would be split up. I work for Visteon and didn't know if I was going to the services group or staying with corporate Visteon.
It turned out that I was chosen to stay with Visteon while my peers are moving to the service group, which one is better I still don't know but I feel I'm in a better position with the ability to advance now. Still, there were a lot of nights where I had difficulty sleeping and missed some training days. My nutrition wasn't the greatest but I decided to go on with the race plans.
The race: Got there the day before, went over the bike and run course and got a feel for them. I stayed at the camp ground and had a good nights' rest.
The start was delayed for about an hour due to fog. The management changed the swim course to keep it closer to shore, which was probably a good idea and the race started. The start waves were fairly small and there was a lot of room so I had no trouble with people bashing around. It was a wetsuit race so I expected to go a bit faster and felt good. I started brisk and then settled into my race pace, I felt someone drafting me for a while but I couldn't find a pair of feet to follow. There was 3 minutes between waves so I caught a lot of people that started in front of me, it was easy to go around them. The second loop was even more wide open since there was no mini-tri people left on the course. I came out of the water in 28 minutes and took a minute to get to transition so the total swim time was 28:53. Yes, it was really short, I expected to come out of the water near 34 minutes.
The bike ride I didn't like. It seemed like 40 of the 56 miles were on bumpy roads that got me pretty upset. There's nothing like riding on bumpy roads with 150psig in your tires for 2:42. It was pretty uneventfull and nutrition went exactly as planned. 1 GU every 30 minutes, 2 bottles of Gatorade (my mix) and 3 bottles of water picked up from the course. Average HR was 158, a bit higher than I planned but this wasn't a flat course like it was advertised.
The run started uneventfull but near the end of the first loop I twisted my ankle running on the grass just after crossing the dam. I must have stepped on the only hole on the course cuz it was well laid out with mile markers and aid stations, it was just some bad luck on my part. I finished the first loop and called it quits, I really didn't want to hurt myself in a race that I wasn't really enjoying and meant nothing to me. Up untill the time of the incident I was running 8:30's to 8:40's, just like I planned on doing but I probably wouldn't have been able to pick it up on the second loop.
This is the first race that I haven't finished and I'm not proud of it, Oh Well, there will be more races in the future for me but probably not this one.
I would give HFP Racing a good thumbs up for their organization and execution of the race. The fog and road conditions were beyond their control. I look forward to doing one of their races in the future, likely the Little Smokies HIM and maybe the Triple T if it fits my schedule.
It turned out that I was chosen to stay with Visteon while my peers are moving to the service group, which one is better I still don't know but I feel I'm in a better position with the ability to advance now. Still, there were a lot of nights where I had difficulty sleeping and missed some training days. My nutrition wasn't the greatest but I decided to go on with the race plans.
The race: Got there the day before, went over the bike and run course and got a feel for them. I stayed at the camp ground and had a good nights' rest.
The start was delayed for about an hour due to fog. The management changed the swim course to keep it closer to shore, which was probably a good idea and the race started. The start waves were fairly small and there was a lot of room so I had no trouble with people bashing around. It was a wetsuit race so I expected to go a bit faster and felt good. I started brisk and then settled into my race pace, I felt someone drafting me for a while but I couldn't find a pair of feet to follow. There was 3 minutes between waves so I caught a lot of people that started in front of me, it was easy to go around them. The second loop was even more wide open since there was no mini-tri people left on the course. I came out of the water in 28 minutes and took a minute to get to transition so the total swim time was 28:53. Yes, it was really short, I expected to come out of the water near 34 minutes.
The bike ride I didn't like. It seemed like 40 of the 56 miles were on bumpy roads that got me pretty upset. There's nothing like riding on bumpy roads with 150psig in your tires for 2:42. It was pretty uneventfull and nutrition went exactly as planned. 1 GU every 30 minutes, 2 bottles of Gatorade (my mix) and 3 bottles of water picked up from the course. Average HR was 158, a bit higher than I planned but this wasn't a flat course like it was advertised.
The run started uneventfull but near the end of the first loop I twisted my ankle running on the grass just after crossing the dam. I must have stepped on the only hole on the course cuz it was well laid out with mile markers and aid stations, it was just some bad luck on my part. I finished the first loop and called it quits, I really didn't want to hurt myself in a race that I wasn't really enjoying and meant nothing to me. Up untill the time of the incident I was running 8:30's to 8:40's, just like I planned on doing but I probably wouldn't have been able to pick it up on the second loop.
This is the first race that I haven't finished and I'm not proud of it, Oh Well, there will be more races in the future for me but probably not this one.
I would give HFP Racing a good thumbs up for their organization and execution of the race. The fog and road conditions were beyond their control. I look forward to doing one of their races in the future, likely the Little Smokies HIM and maybe the Triple T if it fits my schedule.
Sunday, September 25, 2005
last update for a while
I've had a lot of stress at work and didn't have a fun race at Pineman so I decided to take a few weeks off.
Sunday, September 11, 2005
Sunday
My last hard training day before Pineman HIM.
Run 5.1 miles 43:41.2 HR 146
Bike 52.8 miles 2:38:04 HR 137
Run 5.1 miles 42:28.0 HR 154
I didn't go into this as rested as I would have liked to but I had some specific things I wanted to work on. First of all, Bike pacing, I wanted to keep my HR under 150bpm for the entire ride, I only let it drift up when climbing and only for a few minutes at a time. I was a little bit slower, but felt very strong comming off the bike.
I had a bigger breakfast than normal on a training day. I had a race day breakfast. 3 pancakes, water, lite syrup and a cliff bar.
The first run I felt like crap. After I got 3 miles in I felt better but not great. I took my first gel at 2.5 miles and the second just before the bike started.
Started the bike easy and warmed up into it. The temp was about 70 to start and then warmed up to 85. 1 gell every 30 minutes with 2 bottles of my Gatorade and 1 bottle of water. I got off the bike with what seemed like an empty stomach, which is what I wanted, I didn't want to feel bloated.
Started the second run with a plan to run an 8:30 pace and then neg split the run. What actually happened was I started with a 8:15 pace and I held it for the entire run. It felt like an easy pace so I stuck with it. I got 1 gel down at 1 mile and the second at 3.5 miles which is a good start for my run nutrition. Since my stomach didn't get upset, I know that the rest of the run would go well since I could keep eating.
Race wheels and shoes will help my splits so I feel pretty confident going into my next race. My goals are somewhat relaxed from Muncie which was probably a little too fast for me. Swim 35:00 w/wetsuit 38:00 w/o, bike 2:35, run 1:50 or better so I'll start with an 8:30 pace and see how I feel at the half way point, if I feel good, I'll pick it up. I'll keep the Bike HR under 150 again but ride closer to it than I did today. Total, I hope to be under 5:10 and be able to run my last mile hard.
Right now I feel healthy, my knee and shoulder have healed up from last weekend and my legs feel strong. My swimming has been fast lately, I killed everyone in lane 4 yesterday since there was no lane 5 workout. I really hope this race is a wetsuit race so I can use the new suit I bought earlier this year. I feel slightly under trained for this race, but that is a good thing as I know I will go into it healthy and strong.
Run 5.1 miles 43:41.2 HR 146
Bike 52.8 miles 2:38:04 HR 137
Run 5.1 miles 42:28.0 HR 154
I didn't go into this as rested as I would have liked to but I had some specific things I wanted to work on. First of all, Bike pacing, I wanted to keep my HR under 150bpm for the entire ride, I only let it drift up when climbing and only for a few minutes at a time. I was a little bit slower, but felt very strong comming off the bike.
I had a bigger breakfast than normal on a training day. I had a race day breakfast. 3 pancakes, water, lite syrup and a cliff bar.
The first run I felt like crap. After I got 3 miles in I felt better but not great. I took my first gel at 2.5 miles and the second just before the bike started.
Started the bike easy and warmed up into it. The temp was about 70 to start and then warmed up to 85. 1 gell every 30 minutes with 2 bottles of my Gatorade and 1 bottle of water. I got off the bike with what seemed like an empty stomach, which is what I wanted, I didn't want to feel bloated.
Started the second run with a plan to run an 8:30 pace and then neg split the run. What actually happened was I started with a 8:15 pace and I held it for the entire run. It felt like an easy pace so I stuck with it. I got 1 gel down at 1 mile and the second at 3.5 miles which is a good start for my run nutrition. Since my stomach didn't get upset, I know that the rest of the run would go well since I could keep eating.
Race wheels and shoes will help my splits so I feel pretty confident going into my next race. My goals are somewhat relaxed from Muncie which was probably a little too fast for me. Swim 35:00 w/wetsuit 38:00 w/o, bike 2:35, run 1:50 or better so I'll start with an 8:30 pace and see how I feel at the half way point, if I feel good, I'll pick it up. I'll keep the Bike HR under 150 again but ride closer to it than I did today. Total, I hope to be under 5:10 and be able to run my last mile hard.
Right now I feel healthy, my knee and shoulder have healed up from last weekend and my legs feel strong. My swimming has been fast lately, I killed everyone in lane 4 yesterday since there was no lane 5 workout. I really hope this race is a wetsuit race so I can use the new suit I bought earlier this year. I feel slightly under trained for this race, but that is a good thing as I know I will go into it healthy and strong.
Saturday, September 10, 2005
Saturday Bike and Run
Bike 53.6 miles in 2:45, I forgot my HR transmitter.
Run 3 miles a little bit later, 26:00, easy run.
Run 3 miles a little bit later, 26:00, easy run.
Friday and Saturday swims
Friday Force swim
2100yds
200 warm up
300 pull with paddles
6X50 fast (1:00SI)
300 pull
4X50 fast
2X300 pull Neg split
2X50
100 cd
Saturday Masters lead lane 4 (there was no lane 5 workout)
3200yds
400 warm up
2X100 on 2:00
2X150 on 3:00
2:200 on 4:00
2X150 on 3:00
2X100 on 2:00
5X50 kick on 1:15 (I had to wait for the rest of the lane)
2X50 on 1:00
2X75 on 1:30
2X100 on 1:50
2X75 on 1:20
2X50 on :50
1X50 easy
8X25 Broken IM on :35
200 cd
2100yds
200 warm up
300 pull with paddles
6X50 fast (1:00SI)
300 pull
4X50 fast
2X300 pull Neg split
2X50
100 cd
Saturday Masters lead lane 4 (there was no lane 5 workout)
3200yds
400 warm up
2X100 on 2:00
2X150 on 3:00
2:200 on 4:00
2X150 on 3:00
2X100 on 2:00
5X50 kick on 1:15 (I had to wait for the rest of the lane)
2X50 on 1:00
2X75 on 1:30
2X100 on 1:50
2X75 on 1:20
2X50 on :50
1X50 easy
8X25 Broken IM on :35
200 cd
Thursday, September 08, 2005
Thursday
Run during lunch, easy 4 miles 0:33:07 HR 146. Making up missed run from tuesday. I ran on the track at Ballys for a soft surface and cooler air.
Bike in the evening, 22.8 miles 1:11:00 HR 131. Easy ride to spin legs out. Still a little tired from yesterday's long run.
With my season allmost at an end I have debated on what to do in the off season (Oct through Feb). I've been asked to play on a hockey team again and I'm seriously considering it for a change of pace. The only problem is that I haven't had my hockey gear on since January and I know a lot of it is too big for me know. It was too big for me then and I'm 8lbs lighter now, 40lbs lighter than when I bought it.
Bike in the evening, 22.8 miles 1:11:00 HR 131. Easy ride to spin legs out. Still a little tired from yesterday's long run.
With my season allmost at an end I have debated on what to do in the off season (Oct through Feb). I've been asked to play on a hockey team again and I'm seriously considering it for a change of pace. The only problem is that I haven't had my hockey gear on since January and I know a lot of it is too big for me know. It was too big for me then and I'm 8lbs lighter now, 40lbs lighter than when I bought it.
Wednesday
Swim 1750 Anerobic Endurance, I cut a little short cuz I was running late.
warm up 300yds
4X50 build (All 50's on 1:00 Swim Interval)
2X50 fast
1X50 easy
3X50 fast
1X50 easy
4X50 fast
cool down 700yds
Run 12 miles 1:43:33 HR 154
HR was screwy for the first 2 miles so I omitted them, warm 85 degrees and sunny.
warm up 300yds
4X50 build (All 50's on 1:00 Swim Interval)
2X50 fast
1X50 easy
3X50 fast
1X50 easy
4X50 fast
cool down 700yds
Run 12 miles 1:43:33 HR 154
HR was screwy for the first 2 miles so I omitted them, warm 85 degrees and sunny.
Wednesday, September 07, 2005
Shoulder is feeling much better
I was a little bit worried about my right shoulder yesterday during the swim but it is healing up very fast. I've got some scrape marks that I thought might get soft in the pool but they didn't. I don't want any of my scabs floating around :(
Strength-wise I was a bit concerned too but since I was able to swim 1:30's with no problem it seems as though I didn't hurt it as bad as I thought. In fact, I felt amazingly strong in the pool yesterday.
This saturday is our first masters workout of the season and I'm going to do my best to move up a lane. I'm planning on staying in the back of lane 5 and see what happens. Hopefully the draft will help me enough to complete the entire workout, I feel I have enough speed to keep up with them now but I know it is a big step. So long lane 4, you'll have to find a new leader this season.
Strength-wise I was a bit concerned too but since I was able to swim 1:30's with no problem it seems as though I didn't hurt it as bad as I thought. In fact, I felt amazingly strong in the pool yesterday.
This saturday is our first masters workout of the season and I'm going to do my best to move up a lane. I'm planning on staying in the back of lane 5 and see what happens. Hopefully the draft will help me enough to complete the entire workout, I feel I have enough speed to keep up with them now but I know it is a big step. So long lane 4, you'll have to find a new leader this season.
Tuesday, September 06, 2005
Tuesday
Swim 2200yds
300yd warm up
400 moderate
4X100 @1:50
300
3X100 @1:45
200
2X100 @1:40
100 cool down
Bike 17.8 miles 53:00 HR 137
300yd warm up
400 moderate
4X100 @1:50
300
3X100 @1:45
200
2X100 @1:40
100 cool down
Bike 17.8 miles 53:00 HR 137
Weekend training
I wound up taking the rest of saturday off and I probably needed it cuz I feel that I was on the edge of overtraining. Having that extra day off helped get my resting HR down.
Sunday Run 5.1 miles 41:50 HR 153, bike 2.5 hrs 52 miles HR 154, run 5 miles 42:00 HR 163. The heart rates were a bit high and I'm not sure if it was a monitor problem or the HR was really up there. I was pretty close to being wasted at the end so maybe it was a combination of both.
I have really eaten poorly last week and I feel that has a lot to do with my performance on sunday. I have my last race in 2 weeks so I'll be going hard for the first part of this week and then go to a 10 day taper. I'll use the same plan that I used for Muncie since that seemed to work well.
Sunday Run 5.1 miles 41:50 HR 153, bike 2.5 hrs 52 miles HR 154, run 5 miles 42:00 HR 163. The heart rates were a bit high and I'm not sure if it was a monitor problem or the HR was really up there. I was pretty close to being wasted at the end so maybe it was a combination of both.
I have really eaten poorly last week and I feel that has a lot to do with my performance on sunday. I have my last race in 2 weeks so I'll be going hard for the first part of this week and then go to a 10 day taper. I'll use the same plan that I used for Muncie since that seemed to work well.
Weekend disaster
Fell off of my bike on Saturday. It was about 1 mile into the ride, I got a tire stuck in a crack and dropped the bike on the side of the road. Luckily my fall was dampened by the grass and I didn't get scraped up too bad, just my right shoulder and my right knee. That should heal up fairly quick but the impact made my shoulder pretty sore.
The bike was damaged to the point that I couldn't ride it and had to walk home. I broke the rear derailleur hanger and twisted the chain. All I could think about was that I had to get to Bikesport before they closed to get it fixed since they were probably the only place around that would have the right parts. I had an important workout planned for sunday that I wanted to get done and I obviously needed the bike for it.
I cleaned myself up and got the bike fixed. Mike at Bikesport has allways been very friendly and has helped me with most of my bike maintenence needs. He found a hanger and had it fixed in no time.
The bike was damaged to the point that I couldn't ride it and had to walk home. I broke the rear derailleur hanger and twisted the chain. All I could think about was that I had to get to Bikesport before they closed to get it fixed since they were probably the only place around that would have the right parts. I had an important workout planned for sunday that I wanted to get done and I obviously needed the bike for it.
I cleaned myself up and got the bike fixed. Mike at Bikesport has allways been very friendly and has helped me with most of my bike maintenence needs. He found a hanger and had it fixed in no time.
Saturday, September 03, 2005
Friday, September 02, 2005
Friday swim
I couldn't remember which workout I was supposed to do so I just picked a fun looking ME workout. By the end I was swimming my 100's under a 1:30 pace.
2100yds
400yds warm up
4X100 on 1:50
300 pull
3X100 on 1:45
300 pull
3X100 on 1:50
100 cool down
2100yds
400yds warm up
4X100 on 1:50
300 pull
3X100 on 1:45
300 pull
3X100 on 1:50
100 cool down
Thursday, September 01, 2005
Thursday
Swim 2100yds 40 min, I really like having a pull workout the day after my long run. It works really well for me.
200 warm up
300 pull with paddles 5:00 Swim Interval
6X50 fast :15 Rest, SI 1:00
300 pull
4X50 fast
2X300 pull
2X50 fast
100 cool down
Bike 22.8 1:10:00 kept hr under 140 most of the time. The HRM got kind of screwy, some kind of interference
200 warm up
300 pull with paddles 5:00 Swim Interval
6X50 fast :15 Rest, SI 1:00
300 pull
4X50 fast
2X300 pull
2X50 fast
100 cool down
Bike 22.8 1:10:00 kept hr under 140 most of the time. The HRM got kind of screwy, some kind of interference
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