What the heck is up with the weather and how do we keep it?

Swim
4000 meters in about 1:30:00 this morning with Karen, Yoshiko and Cindy
My favorite sets of 300's

Bike
28 miles in 2:06 HR 146 on the MTB at Island Lake Rec Area

Run
7.15 miles at Island Lake on paved trail.
1:01:33 HR 138

Friday Run

I ran a little bit further than origionally planned but that was OK.

I needed extra warm up time before some tempo work.

9 miles
-5.0 warm up (I know)
-2.5 tempo
-1.5 cool down

A place I'd like to visit

Bikini Bottom

Thursday

Swim 3100 meters
650 warm up
500 free :20 RI
400
300
200
2X300 neg split :30 RI
6X75 cool down

Bike
1:30:00 25.7 miles HR 121 133 watts
First hill workout in book
Warm up for 30 minutes then went into workout.
I missed SpongeBob and had to ride through Scrubs.

Tuesday and Wednesday

I took monday off for Christmas

Tuesday
Swim 2200 meters
Run easy on Hines drive
10.2 miles 1:28:00 HR 141

Wednesday
Bike 1:30 on trainer 25.1 miles 130 watts
Run easy on Hines drive
12.1 miles 1:46:16 HR 141

I think my shoes are done and it's time for a change. My 2110's have about 520 miles on them. I got a pair of 2120's a month or so ago and have been using them for treadmill running only, it's time to move to them for all running.

Weekly Totals

Swim 12,250 yards 3:50
Bike 53 miles 3:50
Run 45.3 miles 6:22:40
Just over 14 hours, probably a little bit too much.

Got in 4 swims this week and felt good.

Biking got mixed up a little with a lack of motivation at the spin class but I seem to be getting back on track. Going to try to get some more rides like today in.

Running has been going well too. I've reduced stress a little by running easy on monday instead of the reps. I've been a little bit concerned about my calves, I had some twinges in the last couple of weeks and wanted to make sure nothing happens like last year when I had to take several weeks off of running. This monday, if I run I may just do some tempo.

Sunday

Run on Hines drive, a little chilly for me but I'm getting used to it. No, I didn't do the double.
10.1 miles 1:25:59 HR 139

Bike 26 miles on wind trainer
1:30:00 139 watts
I got on just thinking that I would ride reguardless of speed, power or HR. I just need time on the bike and it's so difficult for me to get my butt going.

This time I just put on some of my old weird rink music on the computer speakers and turned on SpongeBob and rode though it. After 30 minutes I felt pretty good and decided to do one of the workouts from my book.
6X2:00 at 150 watts 1 min easy
6X3:00 at 165 watts 1 min easy
Finish out the time with easy riding at 130 to 140 watts

Now those might not seem like high power numbers to some people but here is something to compare them to from last summer's riding. Remember that I'm not a big guy and I don't punch a big hole through the air.

My functional threshold is 210 watts - wattage I can hold for approx 60 minutes or about 25 miles.
130 watts - easy riding ~18 mph
150 watts - easy 20 mph
200 watts -24 mph
210 watts - 25+ mph

Saturday

Kind of a special swim today. Since Schoolcraft wasn't open, a couple of us got together and were going to use our guest passes to get some of our team mates some pool time. The nice lady at the front desk just let them in without using the guest passes. Maybe we can get in again next weekend, I've been at the club since October and haven't used a pass yet, probably won't untill next year anyway so it's certainly not going to cost the health club any extra $.

Swim 3700 meters
600 warm up
3X800 as follows
--100 kick
--150 pull
--300 swim
--150 kick
--100 pull
10X50 Breathe every X strokes
X= 2 3 4 5 6 7 8 9 8 7
200 cool down

Swam with the new goggles again, they felt pretty good, no leaks, fairly comfortable, still can't see worth a dang with them. Going to have to get a lighter pair and use those for bright sunny days.

Run 8.1 miles 1:09:50 HR 137
Little bit tired on this run and had to force myself to hold the pace I wanted, hence the low HR. I'm debating on doing a double tomorrow. It's supposed to be sunny in the afternoon.

Kung Fu Scrubs

From the "Triathalon" episode of Scrubs. That show is just so funny!!!

Friday

Swim 3000 meters
900 warm up (400 swim, 300 pull, 200 kick)
400 free
2X200
400
2X200
400
100 cool down

I got some new goggles today, the Sweedish ones with no gaskets. They sealed much better than I thought they would, half way comfortable and gave me what I would describe as tunnel vision. I allmost ran into the wall a couple of times cuz I couldn't see it. They are too dark for indoor swimming since it was difficult for me to see the pace clock from the opposite end of the pool. I'm going to give these a good try and see what I can do with them.

Run 7 miles
2 easy warm up
20 minutes tempo (7:30)
finish last 3+ miles easy

Thursday

Swim 1500 meters

Bike 30 minutes
Stopped early, I just couldn't get my HR up

Tuesday Wednesday

Tuesday
Swim 3000 meters
900 warm up
4X250 :20 RI (100 moderate, 50 hard, 100 mod)
4X150 :15 RI (50 mod, 50 hard, 50 mod)
4X100 :10 RI (25 mod, 50 hard, 25 mod)
100 cool down

Bike 20 min on trainer, that's all I could stand.

Wednesday
MTB Brighton Rec area
13 miles 1:30 HR 132

Run on Hines drive
12.1 miles 1:43:18 HR 140

Monday

Run easy on Hines Drive
8 miles 1:08:33 HR 138
Uneventful run, kind of cold for me in the higher 30's but tolorable. Going to try to get more outdoor running cuz my shoulder feels better when I do that.

Weekly totals

Swim 10,080 yards 3:20
Bike 55.1 miles combining MTB and Spin classes 3:57:28
Run 46.2 miles 6:15:49

Swimming is feeling much better. I'm going to stick with 10,000 for a while and add quality.

Bike went well, since it was warmer outside and I got on the MTB twice.

Running went well too, I did some longer runs this week with a double on sunday. At the end of the second run I was feeling sort of sloppy.

Friday, Saturday, Sunday

Friday
Run 8 miles 1:06 HR 152
2 miles easy warm up
20 minutes Tempo (7:25)
Finish rest of miles with easy

Saturday
Swim with FAST
3300 yards
600 warm up
8X125 on 2:00
8X50 on 1:00 decending 1-4, 5-8
2X275 pull
2X175 100 easy 75 build
2X75 fast
150 of misc fun relays for holidays
100 cool down

Bike on MTB
14.1 miles 1:07:40 HR 143
Felt pretty good, trail was in good shape

Run 1 mile on treadmill, felt tired, had a little gas and didn't want to pass it in the club
Went Christmas shopping afterwards

Sunday
Run in morning on Hines drive
8.1 miles easy 1:10:18 HR 138

Bike Cycle 60 class HR 135

Run easy in evening, first time doing a double run like this, now my butt hurts
10 miles 1:27:17 HR 139

Thursday

Just a swim today, I had stuff to do in the evening. I will bike on friday evening.

3100 meters

600 warm up
8X150 dec 1-8 :20 RI Started on 3:00 finished on 2:40
8X100 dec 1-8 :15 RI Started on 2:05 finished on 1:50
8X50 dec 1-8 :10 RI Started on 1:05 finished on :50
100 cool down

Feeling better on Wednesday

I've decided to let the Reps on Monday go since I had a pretty stressfull run on Sunday.

Today I felt so much better and it was warm outside so I ran on Hines Drive.

14.1 miles 2:00:27 HR 138.

About 30 minutes more than I had planned but I was short on miles on Monday and I feel I need the long miles. It's been a while since I've run 14 and felt this good. I'm just so hungry now and I've allready eaten dinner.

Tuesday

With poor food choices and quality of sleep lately I had a difficult time today. Hopefully tomorrow I'll feel better.

Swim 3100 meters, felt pretty good
600 warm up
4X150 easy on 3:00 (:10 rest)
200 kick fast
4X150 moderate on 3:00 (:15 rest)
200 kick moderate
4X150 fast on 3:00 (:25 rest)
200 kick easy
100 cool down

Bike spin class
30 minutes and I was done, couldn't get HR up so I decided to stop.

Monday

The MTB after powerwashing it from the ride today :)

Changed things up a little bit cuz of the warmer weather.

MTB at Island Lake 14 miles 1:19:48 HR 139. A lot of soft ground and mud, hard to ride fast since traction was unpredictable, I played it safe. When the ground was good I felt fast, I bought some new tires yesterday, Specialized Fast Trak.

Run 5 miles on treadmill since it was getting dark. 42:47 HR 140.

New schedule

Not really sure why Daniels prescribes the first quality workout but I'll do it, maybe to reduce some training stress.

Mon Run Q1 ~ 7 miles
Tue Swim 2500 to 3000 Bike 1 hour
Wed Run 90 minutes ~ 11 miles
Thu Swim 2500 to 3000 Bike 1 hour
Fri Run Q2 1 hour ~ 7 miles
Sat Swim Masters 4000 Run 1 hour ~ 7 miles
Sun Bike 1 hour Run 90 ~ 11 miles

Swim 3.5 hours ~ 10,000 meters/yards
Bike 3 hours ~ 18 miles
Run 6 hours ~ 43 miles

Q1
15 min E pace
4X(2X200 R/200 E, +1X400 R)
15 min E pace

Q2
15 min E
20 min T + 4 strides
15 min E
Plus whatever it takes to finish out the hour with easy running.

E pace 8:30 to 9:00 min/mile 6.7 to 7.0 mph
T pace 7:25 min/mile ~ 8.1 mph
R pace 6:24 min/mile ~ 9.3 mph

Sunday

Changed things up a little bit today.

Cycle 60 spin class. 1:00 HR 136.

Denise is a much more inspiration than any other instructor I've used. I can go harder in her class than any other. Today I decided to get my HR up early and was able to hold it up better than ever before. I'm going to get a little bit more serious about these classes since I feel I can use these to prepare for the spring cycling training.

Run 11.2 on the Potowatami trail 1:46:24 HR 140.

Same run as on Oct 08

I origionally planned on running at Maybury but I don't know the running routes there so I went somewhere that I enjoy. Really just wanted to run easy and needed an inspiration place to do it. The Poto is one place that inspires me to train, I don't know why, maybe the lure of the woods. Next time I go out there I'll bring my camera. Even though it's close to winter time I might be out there again this week as it is supposed to be warmer.

Saturday

Masters swim 3100 yds
600 warm up
4X250 on 4:00
10X75 odds fly,bk,brst

5X100 sprints 1:13, 1:17, 1:17, 1:16, 1:17

250 cool down

Shoulder feels pretty good, I'm going to do a little bit more swimming next week. 3 swims about 2X3500 and 1X4000.

Run 7 miles 60 minutes HR 140

4th Friday's Intervals

Run Intervals 9 miles 1:14:21 HR 149

2 miles easy, stretch some more at 1 mile
4 X .75 I pace 4 min easy
2.2 miles easy to finish 9 miles
Speeds (mph) 8.6,8.7,8.8,8.9 (6:59,6:54,6:49,6:45)

Felt better than last week yet again but it's still difficult to run that fast.

I think these helped me the most for the last 4 weeks, they were definitely harder than they looked on paper. Around 5 minutes running above my FT takes a lot out of me. I could have done a couple more today but decided on the extra easy running instead.

Thursday

Allmost a carbon copy of tuesday

Swim 2200 meters 40 minutes
500 warm up (200S,100K,200S)
4X150 free
4X50 kick
4X100 free
4X50 kick
300 cool down

Shoulders feels even better. Will probably move up to 3000 next tues and thurs.

Bike Cycle 60 spin class 1:00 HR 128.

Wednesday run

I was hoping to run 12 miles but I just couldn't stand being on the treadmill for more than 90 minutes.

Run 10.5 miles 1:30:15 HR 144. Easy run, I need to get one of those radios so I can hear the TV's.

I debated on running outside (it was 40 degrees) but I didn't get off work 'till 4pm and that would have had me run in the dark on possible icy trails.

Tuesday

No more 3 a days for a little while.

Swim 2200 meters 40 minutes
Fairly easy, worked on that stupid whip kick
1000 warm up (200S,200K,200S,200K,200P)
2X150
3X100
4X75
100 Kick
200 cool down


Bike Cycle 60 spin class 1:00 HR 130.
Went pretty hard on this one and went through 3 towels but HR doesn't show it :(

4th Monday's Reps

Felt much better than last week again.

7.25 miles 1:00 HR 145
1.5 miles warm up
8 X .25 fast .25 easy 6:49, 6:45, 6:40, 6:36,6:31, 3X6:27
Finished the hour for cool down ~ 15:00

Last week for these, I've got intervals at the end of the week and then I move on to the next phase. It will be a welcome change. The Q1 workout has complicated reps while Q2 has some tempo pace. Stay tuned for the new schedule's premier on monday 7pm eastern time :)

A sneek preview on Sunday evening.

Weekly plans

Just a little bit over 12 hours. I reduced the run frequency to 5 and the swims to 3. I might try to pick up an extra hour on the bike.

Mon Run reps 1 hour ~ 7 miles
Tue Swim 2000 Bike 1 hour
Wed Run easy 1:30 to 1:45 10-12 miles
Thu Swim 2000 Bike 1 hour
Fri Run intervals 1:15 ~ 8.5 miles
Sat Swim FAST 4000 1:30 Run easy 1:10 ~ 8 miles
Sun Bike 1 hour Run 1:30 ~ 10 miles

Weekend training

Pretty tired on saturday, probably cuz I didn't get as much sleep during the week.

Saturday
Swim 2000 meters about 40 minutes, cut short due to lack of energy.

Run 8 miles easy 1:12:09 HR 133 (real easy) felt OK

Sunday
Bike Cycle 60 Hills workout. Rode fairly brisk according to the class format
60 minutes HR 132

Run 8.5 miles easy 1:12:24 HR 143

Friday's Intervals

Swim very short 600yds, I'm going to take some downtime with swimming. I'll swim on Saturday mornings and once or twice short during the week to give my shoulder time to heal up.

Run Intervals 8.5 miles 1:12:31 HR 148
15 min easy - some extra warmup time too
4 X .75 I pace 4 min easy
15 min easy

Speeds (mph) 8.6,8.7,8.8,8.8 (6:59,6:54,6:49,6:49)

It was hard to do this run. I wanted to quit a couple times. I need to be a better (faster) runner and will do what I can to achieve that.

Wednesday - Thursday

Wednesday
Swim 1500 meters 30 minutes
Run 2.7 23:36 HR 129

I was just too tired to go any further. As you can see my HR was really low. I've been a bit short on sleep for the last few days.

Thursday
Run 7 miles 1:00 HR 141 - Feeling better since I got a lot more sleep last night.
Just making up miles from yesterday.

Bike Cycle 60 class at Novi 60 minutes HR 135 Hill workout

3 a day tuesday

A little bit different today. I gave up some swim time for more bike time. It was very nice outside today and decided to use it.

MTB 13.2 miles 1:13:19 HR 144

Cycle 60 spin class 60 minutes HR 129

Run after spin class 3.5 miles 30 minutes HR 142

GIOS bike

Someone wanted a photo of my road bike

3rd monday's Reps

Eased into it pretty well. I like a longer warmup than 10 minutes so I run a mile, stretch a little more, run half a mile then go into the reps.

Today I was quickly up to speed, I'm learning how to run faster and feel much more comfortable doing it.

7.0 miles 57:18 HR 150
1.5 miles warm up
8 X .25 fast .25 easy 6:49, 6:45, 6:40, 6:36, 4X6:31
1.5 mile cool down

I've decided to try and swim tomorrow morning as I may be able to get on the MTB later in the day instead of the spin class

Training Thoughts

A good week of training

Swim 11700 - yds 4 swims 4:03:00
Bike 36 miles - 2 spin classes 2:00:00
Run 45.8 miles - 6 runs 6:28:15

Shoulder feels better while swimming. I have to sleep on my right side (long story) and that irritates it more. By saturday I was feeling pretty good.

Biking took a hit cuz of thursday, still not liking it much but spin classes are better than riding the trainer by myself or not at all.

Running went really well. Monday's reps felt better and it was easier to run faster than my easy pace. Friday's intervals went just as well with me feeling a little bit more efficient. All other running was done at an easy pace. It was a nice change to be able to run outside on saturday and sunday, the time goes by much quicker and I like to breathe the fresher air.

Plans for next week:

Mon Run Reps ~ 6.5 miles Swim 45 minutes
Tue Cycle 60 class Run 45 minutes
Wed Run 90 minutes Swim Masters
Thu Cycle 60 class
Fri Swim 1 hour Run Intervals ~8 miles
Sat Swim Masters Run 60 to 90 minutes
Sun Cycle 60 class Run 60 to 90 minutes

Flirting with the Bonk

Morning ride the Cycle 60 spin class

60 minutes HR 127.

I still have a hard time getting my HR up for the first 30 minutes of the class. The instructors talk about exercising near my Anerobic Threshold but I don't know their definition of that.

I've heard it described as:
180-age (141bpm for me)
180-age +10 (151bpm for me)
First deepening of your breath (around 140bpm for me)
Lactate Threshold (165bpm for me)

I've been using 140bpm for these classes mainly cuz my focus in on the run and this leaves the classes to be done at an easier pace.

On to the Bonk story

Run on Hines drive, very nice outside at near 55 degrees F
8 miles 1:08:14 HR 141

I've been trying to lose weight so cutting calories during the day and trying to train is difficult. I got done with the spin class and was home by 10:30am, watched a little TV and dozed off. Well I wanted to run outside but hadn't eaten anything yet and I had to get on the road soon since it gets dark around 5:00pm now so I left with 2 bottles on my fuel belt and 2 gels with plans of running 8 to 10 miles depending on how I felt.

Started off a bit easy, HR was low, by 3 miles I felt tired so I ate a gel, no big deal I've done that before, normally it takes 5 minutes and I feel better, I didn't. Got to my 4 mile mark, stopped ate my second gel (my bail out emergency gel that has been in my fuel belt pocket for about a year) After 2 minutes of running back home, suddenly I felt good, I mean wide-eyed ready to do some tempo work good!!! Sometimes that extra bit of sugar wakes up my brain and I feel so much better. Had to hold back on the rest of the run, first 4 miles were about 8:35's and struggling while the last 4 were 8:20's finishing with an 8:00.

I debated on running the extra 2 miles but really what would that give me. I was allready at my max milage, 2 miles would not do anything on the grand scheme, 46 miles or 48 miles - it didn't really matter. It is so early in the off season and I don't want to burn myself out before the serious training starts in March. Also tomorrow I've got a stressfull running day with 8X400meters and need to be fairly rested for it.

Sat run

Finally warm enough for me to run outside.

10 miles 1:25:19 HR 141

It is so much easier to run outside. PE is lower and time goes by faster and it's so much more pleasant than running on Astro's walker. At 50 it's still a little chilly for me but I'll take what I can get.

Sat swim

Swim with FAST
4300 yards 1:35
600 warm up
4X250 on 4:00 neg split
6X50 kick #3 and 6 under water
8X50 25 drill 25 swim IM order
18X100 on 1:45 every third-stroke on 2:00 (fly,ba,br)
200 cool down

Friday

Swim 3000 meters sets of 200

1000 warm up (200 swim, 200 non free kick, 200 swim, 200 non free kick 200 swim)
3X200 free
3X200 pull
3X200 (25 stroke(fly,back,breast) 175 free)
1X200 pull easy cool down

Run 8.3 miles 1:07:52
Same intervals as last friday
15 min easy
4X.75 at I pace - 4 min easy (7:20, 7:10, 7:00, 6:50)
15 min easy

Much easier to run today than last week, started a little bit easier and finished stronger, legs feel strong with minimal aches and pains.

Thursday

Taking yesterday off was the first time in 7 weeks. I didn't mind it, it's off season and I can afford it. All I lost was an hour on the spin bike anyway.

What I gained was time with the family. My dad and Diane - a good friend and mentor, as well as my father. Michelle's family (my x wife from 6 years ago) still consider me a part of their family, they are extraordinary people. My brother Sean and his wife Kim along with their two sons Alex and Noah of whome I should be closer to. And my son who I don't see much of anymore since he started dating.

Dinner with my dad was nice, great food from which I was very carefull not to over indulge and conversation with them was a change from just reading the web and talking through slowtwitch to people that I mostly don't know.

LALA Masters swim

I dropped in on a Masters swim, had a pretty good time, worked on many off-strokes

2600yds
400 warm up
150 kick
150 pull
4 X 400 working in IM order
--100 IM
--2X50 kick
--2X50 (25 drill 25 swim)
--2X50 stroke
12X25 free breathe 3,5,7

Wednesday's run

10.5 miles 1:30:22 HR 136

HR was abnormally low, I was really hungry and my weight was low today at 145lbs finished at 142lbs. Went to subway afterwards since I don't have much time before my swim tonight.

Tuesday 3 a day

Kind of tired on the swim but I got in what I planned.

1500 meters 27:20

Bike Cycle 60 spin class 60 minuts HR 137, felt pretty strong, probably the best since I started doing the classes, this was the main focus of the day anyway.

Run 2.5 miles 21:53 HR 138, felt tired and was spent from the spin class. Rather than eat a gel I packed it up, went home and cooked a good dinner.

For the last week or so I've been trying to cut calories down and the weight has come off a bit. I've been consistantly 146 lbs but don't have as much energy to swim with. Still have 2 to 4 lbs to go (and a little bit of gut) untill I can ease up on the diet. That should coinside with the start of my bike plan in mid-January where I will need some more energy to exercise with. Kind of wondering if the spin bike is a suitable subsitute for real biking, it certainly is better than nothing at all. I suppose that I will only get out of it what I put into it.

2nd monday's Reps

Felt better than last monday, I picked up the last 2 to the speed Daniels prescribes, probably should have gone faster earlier. Since I went into the workout cold I did some extra warm up.

6.5 miles 54:35 HR 145
1.5 miles warm up
8 X .25 fast .25 easy
10 min cool down

Next week I'll run more of the reps at R pace.

I screwed up with my swim time, I read the schedule wrong and showed up an hour late.

Training thoughts

This week went well with running but my legs are pretty beat up, I don't know if I can (or should) continue with this volume, I'm going to try it for at least another week, maybe it will get easier. I've been pretty good with keeping my easy stuff at 8:50 pace, I moved up to 8:34 today since my HR was so low.

45.55 miles in 6:31:12 is actually my biggest week of running to date.

I've let the swimming go a bit to increase run focus and to let my shoulders heal up a some. I'm going to try to swim with LALA this week to get some motivation in the pool again. Hopefully swimming with friends will help.

Biking is still taking a back seat to the swimming and running. It will untill Jan/Feb timeframe. I did do 3 spin classes this week and felt fairly good at them.

Sunday

Cycle 60 spin class at Novi LTF, the instructor Denise is the best one I've worked with. I'll look for her classes in the future.

Bike 60 minutes HR 126

Run in the evening, easy 8 miles 1:08:56 HR 143

Evening run

8 miles 1:09:45 HR 141

Easy run on treadmill in the evening after work, kept HR low and speed down.

I bought some new shoes today and tried them out. They are Asics GT 2120's. Not even supposed to be released yet but since I asked for them specifically, the running store sold them to me. I like them just as much as the 2110's and they seem to be a little bit lighter, more like the weight of my DS Trainers. The HR on the treadmill seems to confirm that.

Sat morning masters swim

I have to write this before I forget it.
4125yds - I'll explain later
650 warm up
4X375 pull on 6:00 (I screwed up the count on these but then made up for it)
6X50 kick
12X100 IM (I skipped one)
4X100 on 1:40
8X50 on :55 decending on 4's (we got to 6)
200 cool down (didn't do)

Explaination: I screwed up and counted 7 lengths for 3 of the 375's and not 15, we made up 400 of that after the kicks which still left us 125 short.

Friday's Intervals

Pretty good run today, I decided not to swim and put the entire focus on the run.

8.2 miles 1:07:36 HR 148
15 min easy
4X.75 at 7:00 pace - 4 min easy
15 min easy

Noticed some odd arm swinging with my left arm and tried to straighen it out but it was difficult, I think I leave my elbows out too much. Probably should get a video camera on me while on the treadmill. Footspeed feels much better than on Monday's run and I was only :10 off pace this time although it was a supposed to be a little bit slower at 6:48.

Pretty sure I'm going to go down to 3 to 4 swims a week since none of the swims this week except saturday's will be of any quality. I'll have a Masters swim, straight swim, fast swim and an endurance swim.

Thursday Maint Day

Really kind of tired and since there really wasn't a main focus for the day I decided not to push it and use the workouts as maintenance.

Swim 2500 about 50 minutes, mixed up sets like on tuesday only 50's instead of 25's

Bike Cycle 60 class at Novi LTF, kind of tired and didn't ride hard 'till the last 20 minutes. Actually I was ready to go home 20 minutes into it.

Wednesday

Thinking I was sticking to my plan I ran easy 90 minutes tonight, according to my schedule I was supposed to run 60. That's OK cuz I really only want to run 6 days and not 7 so I'll have tomorrow off from running.

Run 90 minutes 10.25 miles HR 148 but it really should have been like 145 cuz the HRM got a bit whacky during the last half of the run. When I pressed it against my body a little harder it read much lower.

Tuesday

Pretty good day of training, weighed in at 147 for 3 days in a row now, seem to be losing about 1lb every 2 weeks. Pretty much right on schedule.

Swim 3000 meters, kind of made it up as I went along, not too hard since it wasn't the focus of the day's exercise, just time in the water.
600 warm up
200 (25 fly 175 free)
200 (25 back 175 free)
200 (25 breast 175 free)
100 IM
200 (25 fly 175 free)
300 pull on 6:00
2X150 free on 6:00
300 pull
3X100 free
300 pull/cool down

Bike Cycle 60 spin class Endurance workout - the day's highest priority workout.

I did the class as the instructor dictated it, not really a killer workout but you don't get a break on the spin bike since it's a fixie. Added loads to stay in the prescribed HR zone as she requested.

Run 5 miles easy 42:48 HR 143 on treadmill after Cycle 60 class just to add in the junk milage.

WARNING Aliens Are Coming

ATTENTION

ALIENS ARE COMING TO ABDUCT ALL THE GOOD LOOKING AND

SEXY PEOPLE. YOU WILL BE SAFE, I'M JUST BLOGGING

THIS TO SAY GOODBYE.

.

.

.

I got this from one of my friends, I thought it was hilarious :)

Monday's reps

I say repetitions cuz that's what Daniels likes to call them, they are short and fast where intervals are longer and used for a different purpose.

Well, running that fast is HARD! I can run all day at 8:30's but 6:45's really kick my butt, exactly what I expected. As I got further into them they seemed to get easier. I couldn't do them at the rep pace of 6:25 (9.2mph) so I went to I pace of 6:45 (8.8mph), they were very difficult but doable. I'll probably have to slow friday's run down just a little too.

Run 6.1 miles 52:07 HR 148
10 min warm up
8 X .25 mile with .25 mile recovery (6:45,9:00)
10 min cool down

A good light-hearted blog

www.waiterrant.net

Some rants of a kind hearted waiter.

Weekly schedule

Well, here I am, starting the running plan that could make a difference. I guess time will tell if it does.



Here it is integrated with my complete plan switching monday and tuesday around. I may have to drop one of the running days since I don't know if I am capable of running 7 days a week. I think I'll try it but will have to be disciplined enough to keep the easy days easy.

Mon Swim 60 minutes, Run Reps
Tue Swim 40 to 60 minutes, Spin Class, Run easy 60 minutes
Wed Run easy 60 minutes
Thu Swim 60 minutes, Spin class, Run 30 to 45 min easy with 8 strides
Fri Swim 45 minutes pull sets, Run longer reps - if tired run easy
Sat Swim masters, Run 30 to 45 min easy with 8 strides
Sun Run 60 to 90 min easy

Still reading Gordo's blog

Gordo's Long Course Clinic notes

Some very interesting reading, I had to read it slow to make sure I understood what he was saying. Find a time when you have 10 minutes to read and understand it.

Some good quotes

From KP:
"...the struggle is sometimes hard to see because it is not a struggle between good and evil as much as it is a struggle between the good and the best...

"...the good is always an enemy of the best because the good is so good; it has the feel of good, but ultimately it is less useful because it is not the best."

Not an obvious concept, people think they are training good enough and are willing to settle for that when they could be training better. I suppose this could come from not developing and executing a training plan or just winging their training without any focus.

From Gordo about Bobby McGee:

"Bobby shared his experience that fit athletes need to be worried about key workouts going too well. This has been shared with me by elite swim coaches. As we near true peaks in fitness -- we need to be extra careful as we have the ability to spend that fitness in training. Dave shared this with me in 2004 and I did a good job of limiting myself in training."

I've done this all too often, get close to a race, have a lot of energy, train extra hard thinking I will get more fitness and wind up using my fitness to train hard too close to race time.

Example Wednesday Sept 13

Sunday evening run

Run 10 miles 1:26:47 HR 144

Run on Hines drive, a little bit cold for me at 42 degrees but tolorable. I wanted to run very easy so I averaged 8:40's and 8:50 on the way out and 8:30's on the way back. I kept the HR low in prep for some faster work this week.

West Bloomfield Masters swim meet

An inprompt swim meet at West Bloomfield High School. I did the deck entry since I didn't think I would have been fast enough to get into the 1650, turns out I could have with a 25:30 seed time, oh well :(

200 Free 2:40 Seeded 2:36...A bit dissapointed with that time
50 Free :30.4? Seeded :30...Just about what I expected
100 Free 1:09.4 Seeded 1:12...Very happy with that time, my best yet
500 Free 7:18 Seeded 7:36...Very surprised and was close to State meet's time

I've finally figured out the links section

I've added a couple links to blogs I read frequently. The list will get longer as I go along.

Saturday run

Came down with a case of FI's at work today so I jetted out of there and landed at the gym to get some treadmill time in.

11 miles 1:37:32 HR 147.

Origionally planned on 90 minutes of easy running but I wanted to finish up the mile I was on. Started out pretty conservative at 8:50's then bumped it down to just over 8:30 and just ran steady. I stuck to my plan of easy running and didn't care what the people around me were doing. Pretty uneventful and boring, I was trying to figure out what was happening on the televisions but had a hard time reading the captions from 50 feet away.

Friday and Saturday swims

Friday swim 2500 meters
1000 warmup
300 pull
200 (25 fly 175 free)
300 pull
200 (25 fly 175 free)
300 pull
200 cool down

I missed Friday night's run

Saturday Masters 4100 yards, lead all but 2 of the IM's
700 warm up (250S,200K,250S)
6X150 on 2:30
4X100 on 1:45 decending (1:30,1:28,1:25,1:18)
6X100 kick with fins on 1:50 (I changed to free,free,dolphin,back,back,back,back)
4X150 on 2:40 (broken 50 rest :10)
3X100 IM on 2:00
50 easy free
2X150 pull
250 cool down

Thursday

A day off from running, it seems so unusual now, I almost got on the treadmill last night after my spin class and then remembered it's my only day off from running.

Swim 40 minutes, about 2000 meters. I saw someone doing fly in the other pool taking it real easy so I decided to try it again. Well, doing it the way he was made it much easier, instead of muscling through it I just glided through and had a much better time. I even thought of doing 50's instead of 25's errr...maybe sometime soon but not now.

Bike Cycle 60 spin class, HR 120somthing as I'm just using this class to get time on the bike, kind of recovery day.

Looked at my log and noticed that I'm on my fourth week of 6-days-a-week running. I'm kind of nervous and excited to start my new run program next week, I may drop the milage down a few miles initially to reduce training stress as I get used to it but that would only be temporary.

Wednesday quicker run

I had to get back but still wanted to get 8 miles in so I picked it up a little at the end.

8 miles 1:06:58 HR 146 on Hines drive. Uneventful and still fairly warm for this time of year at 52 degrees.

Tuesday

Swim about 2500 straight near 45 min, not quickly but steady, worked on doing flip-turns correctly. I'm slower with them now but they will get better when I get balanced. Shoulders feel a bit better today too.

Bike Cycle 60 class HR 126, I really followed this class program this time, not just lagged behind with light tension.

Run 3.5 miles 30 minutes HR 144 on treadmill.

Monday

It was so nice outside that I couldn't waste it swimming indoors so I cut my swim short to get on the road.
Plus my shoulders were still a bit sore.

Swim about 1500m in about 30 minutes

Run 8 miles 1:07:50 HR 143 on Hines drive out to Newburg road. It got dark as I was running but still stayed warm enough for me to run comfortably in shorts

Training Thoughts

Week totals:

Swim ~17000 meters (18300 yards) in 5:38
Bike 2 hours (2 spin classes)
Run 40.2 miles in 5:36

Total time of 13 hours 14 minutes

After looking at my 2007 ATP it looks like 1 more week untill I start my run training with any type of intensity so one more week of easy stuff :)

I've got to try something different this year so instead of working though a marathon plan I'm going to work on a faster plan. I feel that I am limited by speed more than endurance and since I have never taken this approach, this seems like a good time to try it.

I expect to get a bit faster fairly quickly then level off, guessing at some numbers might put me around 7:50 miles at an easy pace, I would be very happy with that. It's hard to speculate what will happen after that but hopefully running fast for shorter distances won't be such torture.

Pretty sure I'm going to drop down to 4 days of swimming a week, my shoulders have been sore and this 39 year old body isn't repairing itself as fast as it used to. I feel really good after a day off so the 3 hard days in a row (thu, fri, sat) will be broken up. Volume should only drop to about 15,000 meters since I will be only dropping the small day.

Biking is still taking a back seat to running and swimming but whenever I get a chance to go Mountain biking, I will take it. Tuesday and Thursday is still in the plan with the spin classes with Thursday at Novi so I can ride with Jon L.

One more week with this:

Mon Swim Endurance 3.5 to 4K Run 30 minutes easy
Tue Swim Short 60 min spin class, 30 min run easy
Wed Run 70 minutes easy
Thu Swim 3.5 to 4K, Spin class?
Fri Run 45 minutes, maybe bike too
Sat Swim Masters Run 60 minutes
Sun MTB or spin class, Run 60 minutes

5 to 6 hours running
4 to 5 hours swimming
2 to 3 hours biking

After this week I am looking at this run plan for approx 4 weeks, when I get through this I can guage how I feel and then post the next 4 week plan. This is still an experiment so after a few weeks I may change my plans again.

Mon Run 60 min easy (about 7.5 miles)
Tue Run 10 min easy, 8X400m R pace 400m recover, 10 min easy (about 6.5 miles)
Wed Run 60 min easy (about 7.5 miles)
Thu 30 to 45 min easy with ~ 8 Strides (probably day off)
Fri 15 min easy, 4X1200 I pace w/4 min recoveries, 15 min easy (about 9 miles)
Sat 30 to 45 easy with ~ 8 Strides (about 4 to 5 miles)
Sun 60 to 90 min easy (about 7.5 to 10 miles)

So I am looking at the same volume I am doing now only with a bit more intensity. If I cut anything it will be the friday run and replace it with easier running.

Sunday

Run on Hines drive, 8 miles 1:07:13 HR 143.

Felt a bit tired today probably cuz I got so much extra sleep.

Saturday

Swim with FAST this morning, don't know why but I felt very strong. I saw the longer sets and I knew this workout was for me to lead, I like long sets while I struggle to swim much faster than 1:30 per hundred yards for many sets in a row. I made all of the times which I was proud of even the 1:30's and 1:25.

From all of the swimming this week, my biggest week ever at near 17,000 meters, I have learned to keep my elbows bent even more and still be able to use my arms as a big paddle. While my shoulders are a bit sore I feel I can continue with this pace for quite a while, I may only swim 4 days in some weeks but probably only for scheduling difficulties. Three 4000 meter endurance swims, one 3000 meter swim with pull sets and a 2000 meter straight swim seems like a good plan for right now. Later when it gets warmer outside and I start biking again I might get more specific and reduce the volume..

Swim 4100yds 1:20

500 warm up + 200 post warm up
450 on 7:30
5X100 on 1:45
350 on 6:00
4X100 on 1:40
250 on 4:30
3X100 on 1:35
150 on 3:00
2X100 on 1:30
50 on 1:00
100 on 1:25

200 easy pull
8X25 on :30 IM order
250 cool down

Run on Hines drive, felt pretty good except it was a bit cold for me. Held a quicker pace than expected while getting the HR up into low zone 2 after warmup.

58:47 7.1 miles HR 147

One more day and then I'll have a weekly report and possibly modified running goals since I am close to starting a new running program.

Friday

Swim 3000 meters 1:00 Pull sets but I didn't use the paddles like I normally do.

Run 45 minutes 5.35 miles HR 146 on Treadmill. I would have run futher but I had too much to drink during the swim, 'nuff said.

Thursday

Swim long again 4000m Endurance #2 + 1000m extra warm up

Cycle 60 spin class at Novi Lifetime Fitness
Jon L was there, that made it better having a friend there

Wednesday's run

Kept it short today, I was really hungry, wanted to get home and eat.

8 miles 1:07:18 HR 144 on Hines Drive.

Another 3-a-day Tuesday

Kind of liking this. Spin class doesn't start untill 5:45 so I have time to get something to eat and then a short swim.

Swim 2000 straight, about 38 minutes

Bike Cycle 60, 60 minutes HR 128

Run 30 minutes 3.75 miles HR 150.
I ran a little faster than normal just cuz I wanted to.

How much stuff can I fit in before 5:30pm on a monday?

4000 meter swim 1:20 favorite sets of 300

8 mile run 1:08:07 HR 145 on Hines drive

How did I do it?

Shhhhh...I blew out of work at 1:45...don't tell anyone.

Swam really strong, don't really know why, I normally do the straight 300's with the pull bouy but today I didn't use it. Lately I've felt better and swim faster without it. I've done some serious work on kicking steady while swiming and it's finally paying off...I think.

My stomach didn't feel well on the run, kind of like how it felt at Pineman. I wish I would have had some salt tablets to see if they would have made it better. When I loosened up my fuelbelt it felt much better.

Sets of 300 swim

600 warm up (250S,100K,250S)
300 on 5:45
2X150 on 6:00
300 on 5:45
3X100 on 600
300
4X75
300
6X50
300
12X25 fast :05 rest
400 easy cool down with pull bouy

Excerpt from gBlog

"Most people would rather be right, than effective. We should think about that as we surf the internet searching for threads to reconfirm our biases."

This sure does hit home with me!

The entire article is at:
http://www.gordoworld.com/gblog/2006/10/consistency-bias.html

jaretj

A little explaination

Someone asked "What do you mean by saying you need to raise your HR goal, the last 2 runs were under 145"

Well, the total workout was under 145 but the intermediate miles were near the target pace.





As you can see, on saturday after warming up my HR went up to 147 then up to 151 while chatting with the person next to me. On sunday I was pretty good at staying near my goal pace after warm up and the pace was just barely quicker. I was well rested on sunday without any workouts for the day. As for saturday, the swim took some strength from me.

Next week's plans

This week I made my goals for all 3 sports
Swim 16700yds 5:17
Bike 2:09 between 1 cycle 60 class and a MTB ride
Run 36.8 miles in 5:16 and 6 runs

I feel very strong as if I had an easy week. That's the most I have run in quite a while but it was all easy at around 8:30 miles or 7mph. The target of 145bpm is probably too low for me and I'm starting to feel that 150 is a more realistic target with a cap of 155. Friel's zone 2 for me is 149 to 158 (using a LT of 174) and I think I'm going to move up to that.

While running on the treadmill (AKA "The squirrel cage" and "Astro's walker") I have noticed something significant. By changing my running position I can raise and lower my HR while running the same speed. I find the lowest HR while running like the Pose method, that is: lifting my knees and falling forward and not pushing off with my toes. When I do that I naturally increase my cadence to about 182. Now is the increase in cadence more efficient, is it helping to pump blood with my legs or maybe even using muscles that are allready strong and not using weaker ones from pushing off or maybe something else, I'm not really sure, it's just an interesting observation.

My shoulders were pretty sore by saturday from all of the swimming during the week. I wasn't sure how I would feel during the masters swim but after the warm up and stretching I felt really good. Lori was pretty fast and I couldn't ever draft off of her, I fell behing about 10 seconds on the longer intervals but the next person behind me was about 10 seconds back too so I kept my place in line. It seemed like a lot of 1:20 paced stuff, just what I needed. No real speed work during the week on my own, just a lot of long moderate intervals.

The bike riding went as planned with about 2 hours split between a spin class and a MTB ride. I'm learing how the class works and the time goes by faster. I had thought of riding another loop at Maybury on the MTB but I was at an hour allready and it was starting to get dark.

I got a lot of sleep this week and ate pretty well too, I think that helps so much with the training. Mostly 8 to 8.5 hours a night and not much Taco Bell :(

Next week's plans are the same as this week's except I'm going to bump my target running HR to 150 and cap it at 155, I'll see how I feel at the end of the week, if I feel drained I'll bump it back down.

Mon Swim Endurance 3.5 to 4K Run 30 minutes easy
Tue 60 min spin class, 30 min run easy
Wed Swim short, maybe 1.5K, Run 70 minutes easy
Thu Swim 3.5 to 4K, Spin class?
Fri run Swim pull sets, Run 45 minutes
Sat Swim Masters Run 60 minutes
Sun MTB or spin class, Run 60 minutes

5 to 6 hours running
5 to 6 hours swimming
2 to 3 hours biking

Another 1 hour run

7 miles 60 minutes HR 141

On treadmill again cuz of the coldness outside. If you haven't noticed, I don't like cold weather.

And the 1 hour run

7 miles, 60 minutes, HR 144. Very uneventful run on Astro's walker.

The HR crept up to 150 near the end cuz I was talking to the guy on the next treadmill. That made the time fly by.

Saturday swim

I figured I should write this one down before I forget it. We didn't finish the workout cuz people were screwing around talking beforehand, myself included.
Lori led the lane, she is fast so there was quite a bit of rest in between sets.

3350yds when we had to get out of the pool, supposed to be 3850

450 warm up (150K,150P,150S)
225 on 3:30
175 on 3:00
125 on 2:30
75 on 1:30
50 on 1:00
75 on 1:30
125 on 2:30
175 on 3:00
225 on 3:30

12X75 on 1:20
-2swim -2pull
-2swim -2pull
-2swim -2pull

6X75 kick on 2:00 (duh, easy :)

4X25 under water

10X50 on something, I don't remember cuz we cooled down with these.

200 cool down

Friday

Swim 3000m 1 hour

800 warm up
3X600
-300 pull
-3X100 :15 RI
300 kick
100 cool down

Run 3.5 miles 30 minutes HR 144 on treadmill
Lots of rain outstide, no time to get sick :[

Thursday

Swim 4000m, one of Gordo's workouts

600 warm up
500 moderate
5X100 on 1:55
400
4X100
300
3X100
200
2X100
100 mod
100 fast
400 cool down

MTB 12.5 miles 1:09:00 Easy to moderate riding

Wednesday long(er) run

I ran on Hines Drive today, kind of had an option of running anywhere from 8 to 12 miles, I ran allmost 11, probably should have run the 12 but 90 minutes sounded good to me. I really had to swallow my pride to run slow to keep the HR down.

10.7 miles 1:32:00 HR 146
Just barely over my heart rate goal of 145. Running on the grass jumped it up at the end.

Tuesday 3-a-day

I decided to swim today instead of tommorrrow mainly cuz I had some time to kill before the spin class. It didn't start untill 5:45pm and I got there at 3:45. After swimming the straight set I worked on my frog kick and dolphin kick. Some of my lane 5 buddies would be proud of me :)

Swim 1500 straight 27:20 (500 splits 9:14,9:18,8:48)

Bike cycle 60 Intervals 1:00 HR 131

Run on squirrel cage 3.6 miles 20 minutes HR 143
I am continuing with the easy/low HR stuff, I was just a little faster today than yesterday.

Monday

I didn't get much sleep last night but still felt good today. I had a 2 hour nap yesterday plus drank some pop after 8pm.

Swim 3700m
600 warm up
3X800
-100 kick
-150 pull
-300 swim
-150 kick
-100 pull
10X50 hypoxic (breathe on 2,3,4,5,6,7,8,9,8,7 strokes)
200 cool down

Run 44 minutes 5 miles HR 141
I set the treadmill to adjust itself to hold me at 145bpm. It's the first time I've done that and it was some really easy running.

Plans for week ending 10/29/06

Mon Swim Endurance 3.5 to 4K Run 30 minutes easy
Tue 60 min spin class, 30 min run easy
Wed Swim short, maybe 1.5K, Run 70 minutes easy
Thu Swim 3.5 to 4K, Spin class?
Fri run Swim pull sets, Run 45 minutes
Sat Swim Masters Run 60 minutes
Sun MTB or spin class, Run 60 minutes

5 to 6 hours running
5 to 6 hours swimming
2 to 3 hours biking

Health Challenge

I may be splitting hairs here but here is my health challenge for this winter.

After talking to a few coaches from ST I challenged myself to lose some weight for next season. My health club, Lifetime Fitness, did a health evaluation on me and the results were a little surprising. They did the body fat test, crude VO2 test, flexability and strength tests.

Weight 150lbs, 8.8% body fat but that test was using only 3 points with the calipers, the tech said if they did more points I would likely be near 11% which seems about right. Now doing some math here is what I came up with.

16.5 lbs of body fat (using the 11%)
133.5 lbs of lean body mass
Goal of 142 lbs which will put me at 6% body fat
133.5 lbs of lean body mass
8.5 lbs of body fat

I don't know what the healthy low limit is but 6% may be too low for off season training, maybe my goals should be more like 144 lbs which will put me just over 7%.

VO2 came out to 47 which I'm not surprised about. I don't feel I'm that gifted in any way and 47 is on the high side of average, so if I lose the 6 lbs like I want to, it should go up to about 50. Also I was not rested at all for this crappy test. All of my other calculators indicate the I'm closer to 55 which makes me feel better but it's still just a number.

Training Thoughts

I haven't written these down in a while and I probably should so I don't forget them.

These are my plans for this winter, to prepare for the spring, to prepare for summer, to prepare more IMMoo.

Right now I consider myself in my prep phase of training with most of my workouts being very easy. I'm going to do something very different than last season and not use Daniel's cookie cutter plans. Instead I'm going to run much easier and focus on running time instead of running miles. My miles will be in the neighborhood of 35 to 40 on the highest weeks with easy running mixed with some short fast intervals here and there. This should take about 5 to 6 hours of running. I want to do this to reduce the amount of training stress on my body and not hurt myself like I did last spring.

Inspiration for this easy type of training came from here:
http://www.gordoworld.com/gblog/2006/10/early-season-training.html

I like to read Gordo's stuff, there is a wealth of information there. If you want further reading here is the link to his entire blog:
http://www.gordoworld.com/gblog/

Looking for about 25 minutes of fast interval type of running and about 30 to 40 minutes of tempo speed running. The rest will be easy paced which should be under 150 bpm and around 8:30 to 8:50 miles. I'm going to try to do the HR pacing on the treadmill at the gym and see how that goes. Something I haven't figured out is how to fit in some hill runs, maybe once every 2 weeks to start and no more than 30 minutes. That gives me about 90 minutes of higher intensity to choose from but I don't plan to start that untill the middle of November.

Swimming has started well. This week I was over 15K and am well on my way to making it up to 20K by the holidays. I also feel pretty strong in the pool during the FAST workouts but I still need to figure out how to do that stupid frog kick. Maddy and I had a strong swim on saturday, I should have led some laps and gave her a break. We had some new faces in lane 5 and that was nice, different people to swim with, one of which is a real cutie :)

Most of my swimming is now in a 25 meter pool and that's got my timing screwed up. I calculate it takes me 10 seconds longer per 100 than in a 25 yard pool but I'll go back to swimming on PE and getting the recommended rest untill I figure out the real times again. That 10 seconds will serve as a guide. I like to do longer sets right now with pull sets on friday's, I like pull/paddle sets, they are fun and help me with arm positioning. It's funny cuz most people think paddles are harder on their shoulders where they remind me to keep my arms bent correctly so my shoulders don't hurt.

Biking has taken an interesting twist. With the new health club offering spin classes I feel I will be actually biking 2 times a week during the winter. I find them tolorable but much better than riding on my own. I plan on using them all through the winter untill it gets warm enough to ride outside again. Probably around 2 times a week untill Jan/Feb where I should increase to 3 or 4 times a week. I really wish I could get a friend to do them with me as well as running on the treadmill to make it less boring.

So for now I'm looking at 5 to 6 hours of running, 5 to 6 hours of swimming and 2 hours of biking by december. I suppose that makes 12 to 14 hours of training. Not much of an off season is it :)

jaretj

Sat and Sunday

Sat night 6.9 miles 59:23 HR 138 on Hines drive.

Bonked about 3 miles in, ate a gel and took a 2 min break, felt good and ran back picking up an extra mile, then bonked again near the end, walked back the last couple of minutes. I hadn't eaten since 9am and the run was at 6pm, thought I could handle it.

Sunday

Cycle 60 spin class hill workout day.
About 1 hour HR 122, I went too easy in the beginning, the PE is very high for this workout and I'm still not used to having no air movement.

Run
3.3 miles 30 minutes HR 133 Ran on Squirrel Cage.

Saturday FAST Swim

3600yds
650 warm up
3X300 on 5:00 #2 pull
3X100 Kick on 2:20

200 Free on 4:00 (Lots of rest on the Free)
150 Free on 3:30
100 IM on 2:00
50 Free on 1:00
50 Free on 1:00
100 IM on 200
150 Free on 3:30
200 Free on 4:00

200 Free on 4:00
150 Free on 3:30
100 IM on 2:00
50 Free on 1:00
50 Free on 1:00
100 IM on 2:00
100 cool down (didn't finish the second repeat cuz we ran out of time)

Friday Swim and Run

Swim 3100m
600 warm up
8X150 pull :20 rest
8X100 pull :15 rest
8X50 pull :10 rest
100 cool down

Run on Hines, it's so much easier to run on the road than on the treadmill, the PE and HR is so much lower.

7.1 miles 58:45 HR 146

Thursday swim

I just wanted to do and intersting swim, nothing too hard since my left shoulder is a little bit sore.

3500m
500 pre-warm up
600 warm up
6X25 (12.5 kick 12.5 swim)
6X100 :15 rest
6X25 back
6X100 :20 rest
6X25 breast
6X100 :20 rest
150 cool down

Wednesday

I forgot my goggles at home and didn't realize it untill I got to the edge of the pool. I swam about 500m without them and called it quits.

Run on the squirrel cage, should have gone outside
8 miles 1:09:11 HR 150

Tuesday

A long day, very busy at work.

Cycle 60 Endurance spin class
About 1 hour HR 132 Kind of fun, difficult to understand the instructor over the loud music. For riding on a trainer, I wasn't bored at all, that's a great thing, exactly what I was hoping for.

Run right afterwards on a treadmill. 30 min 3.5 miles HR 143

Weekly plans

Nothing special, breaking up tuesday run to mon+tue to make 6 days of running.
Really want to get to 6 running days and about 15000 meters of swimming. I'll see how I feel when I get there.

Mon Swim Endurance 1.5 mile run
Tue Fitness assessment at gym, spin class, 45 min run
Wed Swim Endurance 45-60 min run
Thu Swim (something?) Spin class?
Fri Run 60 min
Sat Swim Masters, run 45-60 min
Sun Bike if nice, run 45-60 min

Monday

I need some simple swims so I'm just going to use the workouts in a binder ones for a lack of a better plan. I really just need some mixed up swim time anyway so I'm just going to do the one's I think are fun.

3800 meters
600 pre warm up
600 warm up
400,300,200,100 moderate :20 rest
300,200,100 neg split :25 rest
200 fast :30 rest
100 fast :30 rest
4X150 pull :20
100

Sunday's One-Hour-Run

I really wanted to know if I could put down an hour on a treadmill. I found it really boring but managed to get through it. I need to get one of those little radio things so I can hear the TV's on the wall.

Run 7.1 miles 60 minutes HR 147

I just think these are so cool, that's why I post them :)

Saturday

I helped run the Masters practice this morning by coaching the lower lanes. I saw a lot of what I had done wrong in the past and tried to let the swimmers know about it. I suggested what I had done for myself to correct their issues.

After practice and breakfast at Charlie's I had to work for half a day.

After work I went to the gym to swim and run.

Swim 2800 meters, one of my favorite swims cut short, I had somewhere to be.

600 warm up
300 straight
2X150
300
3X100
300
4X75
300
100 cool down

Run on treadmill
3.6 miles 30 min 143

Completed my split of friday's 1 hour run to 2 runs. I'll run tomorrow and be up to 5 runs per week. It's supposed to be warmer tomorrow so I might go out to maybury and mountain bike for a while then get about a 10 mile run in.

Still planning on starting more serious training in the middle of November so untill then, I consider this my prep period where I will put a lot of focus on easy running and swim volume.

I have also tasked myself with losing 8lbs by June. I feel I have about 4lbs of fat to lose, I will probably find it difficult to lose any more. I was 145lbs at 19 years old right after I graduated from Marine Corps boot camp. We'll see where I am in a couple of months. I've allready started to make better food choices.

Friday

Swim 2400 meters pull sets

Run on treadmill 3.5 miles 30 minutes HR 143

Thursday

Swim in new pool, I joined Lifetime Fitness, no more 86 degree pool at Ballys :)
It's a 25 meter pool

3400 meters
600 warm up (200S,200K,200S)
4X200 (25 fly, 175 free) on 4:00
4X250 ~ 17:00
--250 pull
--250 free
--250 pull
--250 free
100 back easy
5X100 on 1:45
100 breast easy
2X50 sprint on 1:00
200 cool down

Wednesday's 1 hour run

Well almost 1 hour

7.1 miles 59:08 HR 144 Stress 31

Same route as my last couple 1 hour runs, today felt fast but it was relatively easy to do so. I feel very comfortable running like that. In another 2 or 3 weeks I'll be trying one of Daniels cookie cutter plans with differently intensities.

Also, I'm going to actively seek out a local running group with a running coach.

Tuesday swim

The water was so hot today, must have been 86 degrees. I cut 1200 yds cuz of the temp.

2600yds
600 warm up (200S,200K,200S)
4X200 (25 fly, 175 free) on 4:00
4X250 ~ 17:00
--250 pull
--250 free
--250 pull
--250 free
200 cool down

Edit to run on the poto

http://jaretj.blogspot.com/2006/10/sunday-run-on-poto.html

This run really kicked my butt. See Edit below.

Monday

MTB at Maybury 11.3 miles about 1 hour

Run 8 miles 1:07:23 HR 147 Training stress 33

Moderate run on Hines drive, started out slow but then got into the groove

Weekly plans

I'm going to try and schedule my training around the weather this week.

Mon MTB 1 hour, Run 45 min
Tue Swim 1 to 1.25 hours
Wed Run 1 hour
Thu Swim 1 to 1.25 hours
Fri Run 1 hour Swim 45 min
Sat Swim Masters MTB if possible Run .5 hours
Sun Run long

Sunday run on Poto

I ran on the Poto trail this morning, I took the shortcut at Markers 10 to 11 and from Markers 4 to 5.

11.2 miles 1:48:36 HR 143 Training stress 48 (See edit below)

It is tough running on the trail since it is so much up and down. On the ups it's really steep and the down is steep too with a lot of roots to trip on so you can't really make up time going downhill. I just wanted to run fairly easy and keep the HR down. Didn't really have a HR goal, just easy.

Edit:
I'm going to have to score this run higher than 48, 60 seems more like it. I made the entry when I got home and didn't realize how hard it was. Later in the evening I was going to go for another run, after about 50 yards I stopped and walked back. My hamstrings were so sore it was difficult to run. I was sore like I had run 18-20 miles.

Saturday swim

Masters swim 3900yds

750 warm up (200S,200K,200S,150P)
4X225 on 3:45
8X50 kick on 1:10 (1,4,7 dolphin on back)
8X100 on 2:00 last 25 non free
300 easy pull
6X100 on 1:40
150 cool down

Friday run

I felt so much better than wednesday when I seemed really tired. I started eating better since then and have more energy.

Same run as tuesday 7.1 miles 58:48 HR 147 8:13 pace DTSS 31

Easy 1 hour run on Hines drive

Thursday swim

I love doing paddle sets

2600yds
600 warm up
300 pull w/paddles on 5:00
6X50 fast on
300 pull w/paddles on 5:00
2X50 fast
2X300 pull w/paddles on 5:00
2X50 fast
200 cool down

Wednesday

Swim 1500yds, just getting wet and starting low to get frequency. Also just a little fun.

1000 warm up (200S,200K,200S,200K,200S)
3x100 Broken IM 25's on :45
200 cool down

Run Easy 4.1 miles 34:42 HR 142 DTSS 16.2

tuesday run

This is from the Polar Personal Trainer website, I thought it was cool

7.1 miles 1:01:06 HR 145 8:34 pace DTSS 27

Easy 1 hour run on Hines drive

I am getting bored and have to start light training again. I'll come up with a little plan soon but for now it's just do as I feel. Still feeling tired from sunday, I over did it with over 6 hours on the bike.

Sat and Sun

Sat
Swim 3600 masters swim

550 warm up (200S,200K,150S)
6X200 on 3:20
250 easy pull
10X100 (5 free on 1:45, 3 IM order Fly,Back,Breast, 2 free on 1:40)
12X50 every 3rd non-free

Time ran out for cool down

Sun
Bike with club, end of season ride
47.7 miles 2:33:50 HR 119 123 watts

MTB at Poto 2 18 miles loops should have only done 1 lap
1:49 HR 150, 1:53 HR 145

Friday

Mountain bike at Highland Rec area.

1:28:20, 10 miles HR 134

A long slow drive to the park, got there abour 4:30, on the bike at 4:45.

Very technical course, a lot of twists and turns, rocks and log jumps. Very difficult going and was on the brakes a lot, really not a lot of fun and I did the two easy loops. I figured there wasn't enough time to do the really technical loops before it got dark so I headed back.

Not sure I would drive out to do this again on my own, maybe with friends on a weekend.

Wednesday

I did absolutely no training today.

On Seinfeld Jerry Elaine Cramer and George did some funny stuff, got into some odd situations but somehow pulled through.

On Scrubs Dorian was dating the girl doctor, Turk and his girlfriend had some arguments and made up. Dr Cox did some funny stuff too.

On Star Trek The Next Generation they were in space flying around and encountered strange alien beings. I fell alseep at 8:30 so I don't know how it ended but I guess everything turned out OK since G4 had another episode at 9pm

jaretj

Tuesday

On the Mountain Bike again :)

Island Lake Rec area trails, yellow then blue 14 miles (I think) 1:08 HR 141

Much faster trails than the Potowatami, it's flatter and fairly wide open. Many more people there too but I like the Poto better.

Monday

Mountain bike on Potowatami trail. Really just easy riding approx 2 hrs HR 132. I made a wrong turn and added a couple miles, probably totaling around 20-21 miles.

Just a fun ride, nothing hard.

Pineman HIM

I did the Deer Creek Pineman, now the Toyota Challenge and it was an unusual day.

This is what I wrote to a friend of mine. Instead of me writing a whole new race report I'm going to be lazy and copy/paste from my sent yahoo sent folder.

This is what I wrote to someone else about the race:

It was partly cloudy, warm near 70 and very windy.

The swim was BRUTAL!!!
20mph wind whipped up about an 8 inch chop that was really difficult to
swim into. Every once in a while we would get a set of 5 or so waves that were about 1 foot. In order to swim into the waves I had to change my rhythm so I would be breathing on the top of the waves. I wound up taking longer strokes to get the timing right. Every once in a while I would get out of sync of the waves and have to get a breath and start over. I seriously considered quitting after 1 minute of swimming into the waves, not from panicing, just didn't want to deal with the rough water.

Once I got the rhythm down it was better. On the second lap the waves were steeper but I already knew how to get through them. Body surfing with the waves was fun and was much faster. HR for the swim was 158, that's the highest I've ever been for the swim portion of any race.

The bike was a killer too. 16 mph into the wind and 28 mph with it. Luckily I'm small and don't punch a big hole through the air. The course was so much better than last year, I liked it a lot, the wind made it very difficult. I paced it well with the first lap about 56 minute the second and third near 53.5 minutes. HR for the laps were 156,149,148.

The run didn't go so well, I have yet to put together a good HIM run. I don't really know why but my stomach was very upset on the run and made it difficult. Could be the drink I was using, could be the lake water I swallowed, could have been a little sick. My stomach still doesn't feel well and I'm thinking it was the drink on the bike. Oh well, I averaged 9:30's on the run so it wasn't a total disaster.

All in all I wish I would have skipped the race, it was a nice weekend away but it's been a long season for me and this was just a little too much at the end.

Tues Wed Thurs

Kind of a broken week with taper and rain but here it is:

Tuesday Bike 15 miles easy, cold outside...I don't like the cold.

Wednesday run 4 miles 34:02 HR 139

Thursday MTB 12.8 miles HR 125, easy at Maybury trails.

Run Training Stress

Starting to keep track of training stress from running using Daniels method. I've only gone over the last 3 weeks and here is what I've got.

These numbers seem dimensionless.

Week ending 9/17/06
Day min points Daily points
Mon
Tue 41.0 35 23.9
Wed 104.0 35 60.6
Thu
Fri 40.0 36.0 24
Sat 23.0 36.0 13.8
Sun 66.0 30.0 33
Week Total 155.4 probably a little too hard, I went faster than my coach recommended

Week ending 9/10/06
Day min points Daily points
Mon
Tue
Wed 101.0 31.0 52.2
Thu
Fri 34.0 31.0 17.6
Sat 49.0 41.0 33.5
Sun 0
Week Total 103 Easy, I missed a run

Week ending 9/3/06
Day min points Daily points
Mon
Tue 36.0 33.0 19.8
Wed 82.0 30.0 41
Thu
Fri 39.0 39.0 25.35
Sat 19.0 35.0 11.1
Sun 97.0 24/0 38.8
Week Total 136.0 Probably about right

Monday swim

Rain again, I got about .5 miles into the ride and said screw this. I allready had my bag in the car so I went to the pool. Tomorrow it's supposed to be nicer.

I just can't justify riding in the rain and getting sick just before a race when I can easily switch around low intensity workouts.

Swim 2100yds fairly easily. I'm saving energy and for the end of the week.

Sunday night run

Run very uneventfull, started easy and finished strong.
8 miles 1:06:10 HR 143

Saturday's workout plus make up for Friday's missed swim

Swim with FAST Masters club
3600yds 1:12:00

600 warm up
4X225 pull on 2:00
12X50 kick on 1:00
6X100 last 25 non-free on 2:00
250 easy pull bilateral
9X50 free on :50
200 cool down

Bike easy
37.6 1:56:19 HR 135 150 watts

Run
2.95 miles 22:51 HR 148
These new shoes are fast, I wasn't really pushing and was at 7:45
-----------------------------------------------------------------
Bike data
Entire workout (150 watts):
Duration: 1:56:19
Work: 1040 kJ
TSS: 172.6 (intensity factor 0.948)
Norm Power: 171
VI: 1.13
Distance: 37.643 mi
------------Min Max Avg
Power: 0 623 150 watts
Heart Rate: 69 160 135 bpm
Cadence: 27 100 84 rpm
Speed: 0 35.7 19.6 mph
Pace 1:41 0:00 3:04 min/mi
Hub Torque: 0 411 56 lb-in
Crank Torque: 0 734 165 lb-in

Friday workouts

Bike 28.5 miles 1:19:32 HR 138
5 miles warm up
8 miles hard
2 miles easy
8 miles hard
5 miles cool down
Power files below

Run 5.1 39:27 HR 152
8:15
7:56
8:16 1.1 miles
7:36
7:44

Entire workout (164 watts):
Duration: 1:19:32
Work: 781 kJ
TSS: 131 (intensity factor 0.995)
Norm Power: 179
VI: 1.09
Distance: 28.504 mi
Min Max Avg
Power: 0 564 164 watts
Heart Rate: 65 163 138 bpm
Cadence: 30 102 87 rpm
Speed: 2.4 30.4 21.5 mph
Pace 1:58 24:46 2:47 min/mi
Hub Torque: 0 331 53 lb-in
Crank Torque: 0 708 166 lb-in

Power-Tap #1:
Duration: 17:20
Work: 120 kJ
TSS: 15.1 (intensity factor 0.726)
Norm Power: 131
VI: 1.13
Distance: 5.167 mi
Min Max Avg
Power: 0 564 116 watts
Heart Rate: 65 135 115 bpm
Cadence: 30 91 81 rpm
Speed: 2.4 22 17.9 mph
Pace 2:44 24:46 3:21 min/mi
Hub Torque: 0 331 47 lb-in
Crank Torque: 0 596 132 lb-in

Power-Tap #2:
Duration: 20:23
Work: 236 kJ
TSS: 41.6 (intensity factor 1.107)
Norm Power: 199
VI: 1.03
Distance: 8.008 mi
Min Max Avg
Power: 0 373 193 watts
Heart Rate: 120 157 147 bpm
Cadence: 50 99 90 rpm
Speed: 9.9 28.8 23.6 mph
Pace 2:05 6:04 2:33 min/mi
Hub Torque: 0 233 58 lb-in
Crank Torque: 0 469 183 lb-in

Power-Tap #3:
Duration: 7:11
Work: 61 kJ
TSS: 8.7 (intensity factor 0.85)
Norm Power: 153
VI: 1.09
Distance: 2.403 mi
Min Max Avg
Power: 0 266 140 watts
Heart Rate: 115 152 132 bpm
Cadence: 55 95 85 rpm
Speed: 11.1 25.4 20.1 mph
Pace 2:22 5:25 2:59 min/mi
Hub Torque: 0 137 49 lb-in
Crank Torque: 0 403 146 lb-in

Power-Tap #4:
Duration: 20:18
Work: 239 kJ
TSS: 40.9 (intensity factor 1.1)
Norm Power: 198
VI: 1.01
Distance: 8.013 mi
Min Max Avg
Power: 0 400 196 watts
Heart Rate: 128 163 152 bpm
Cadence: 47 102 90 rpm
Speed: 8.9 30.4 23.7 mph
Pace 1:58 6:45 2:32 min/mi
Hub Torque: 0 235 58 lb-in
Crank Torque: 0 708 185 lb-in

Power-Tap #5:
Duration: 14:23
Work: 126 kJ
TSS: 19.3 (intensity factor 0.899)
Norm Power: 162
VI: 1.1
Distance: 4.913 mi
Min Max Avg
Power: 0 438 147 watts
Heart Rate: 93 155 135 bpm
Cadence: 44 98 84 rpm
Speed: 4.5 25.6 20.6 mph
Pace 2:21 13:25 2:55 min/mi
Hub Torque: 0 210 49 lb-in
Crank Torque: 0 458 156 lb-in

Wednesday long run

13.1 miles 1:43:28 HR 155

Rain, rain, rain, then the power went out, waited for the rain to stop, finally it did.

Hines drive was flooded going east so I had to run west, I don't really like going that way cuz I can't bail out 2 miles early if something weird happens like I can going east. At 5 miles it started to rain just a little, I felt good so I just went with it.

Well after doing an odd loop which added a mile I ran out just past my normal 6 mile mark which put me 7 miles out. I felt good, figured I could run 8 min/miles on the way back and come close to a PR run if I just added .1 miles at the end. Just as I started back I hooked up with a guy that was running pretty quick, stayed with him for about a mile and then backed off, it was just a little bit too fast for how far out I was (7:20).

It was fairly easy to hold 7:50's for the rest of the way, don't know why, maybe it's the new shoes, maybe it's the training, maybe part of both. I figured I was taking a chance running that far for the second run on those shoes but I had no foot issues at all. Really kind of breezed through the rest of the run, yes the HR was a little high but not too extreme, mostly 160-164.

In the end I wound up with a new PR for a Half Marathon by about 1:45. Not bad for a crappy rainy day.

Oh and it started raining again after I got back :)

tuesday swim

4500 yds 1:28

Warm up:
300 choice
2 x 200 (50 swim/50kick) w/15 SR
3 x 100 descend Free w/20 SR
3 x 200 free – 25 cruise/25 fast w/30 SR

Main Set:
3 x 1200 as follows:
---300 pull
---300 cruise
---300 mod hard
---300 IM (by 25’s) – 1 MR

Monday bike ride with Cycling Saddlemen

Fun ride with the Cycling Saddlemen, a local group in my area. Dave D and I rode with them, hung out in the back for the first half, did our leads, when the group thinned out we were in in front with 3 others. At the end it was just me and him pulling along for the last 4 miles.

I really think this group ride helps me. I would hardly ever go that hard on my own. These guys fly up this 5% grade (.5 miles) that I usually just spun up, now I don't come out of the big ring, when I feel my speed slow a bit I just stand for 8 to 10 pedal strokes to get some speed back and then go back to spinning.

For a while on the way back, the speed picks up and I'm really just hanging on after my lead. If the pace picked up there, they would probably drop me. The only thing keeping me in there is shear willpower cuz getting back in line takes a monumental effort if you're not paying attention.

35.6 miles 1:38:34 HR 154 Ave power: 169 watts
Notice that my wattage is quite a bit lower than what most people would admit to. This is the file straight off of my Power Tap.

Entire workout (169 watts):
Duration: 1:38:34
Work: 996 kJ
TSS: 214.1 (intensity factor 1.143)
Norm Power: 206
VI: 1.22
Distance: 35.644 mi
..............Min Max Avg
Power: 0 839 169 watts
Heart Rate: 75 181 154 bpm
Cadence: 33 120 89 rpm
Speed: 2.2 34.7 21.8 mph
Pace 1:44 27:35 2:45 min/mi
Hub Torque: 0 333 56 lb-in
Crank Torque: 0 843 181 lb-in

Holy cushioning Batman!

Just got a new pair of shoes cuz the old Kayanos were tearing up my left heel. What a difference! I didn't realize how worn out the Kayanos were. They've only got about 450 miles on them, I got them last May.

The new ones are 2110's. I went with the ladies shoe again only a half size smaller. Kind of a girly color (white and light blue) but they fit so much better than the men's model.

5.1 miles 40:30 HR 150

IMMoooooo

I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!

Saturday Frenchtown Relay

Did a relay with my dad today, it's the first time I've done one and I needed this experiment to answer some of my questions.

In the relay I did the swim and the run while my dad did the bike. He had a good time and that is what was important.

My experiments were to see what I could do without having to ride the bike.
I wanted to know if my swim and runs were limited by technique or endurance. I still don't have the official results from the race yet and can't compare to my times to my training partners so I still have to accepts the distances the race director provided.

First, I know the swim was long. 28:45 for me in a wetsuit? Come on Kenny, get the distance right. I felt I should have been near 25:30 since I swam Sylvania in 27 and MidEast Champs in 27:30 without wetsuits in either one. But I did get an average HR of 161 during the swim which is higher than I've ever recorded. When the results are posted I'll compare that to close training buddies times. If the time differences are near the same as they normally are, I'll know I didn't have a fast swim and can conclude that my swim is limited by speed/technique rather than endurance.

Now the run I was dissapointed with. 6.7 miles in 49:25 HR 172, 7:23 min/miles which is roughly equivelent to a 45:44 10K. Now that is only about :30 faster than I ran at Sylvania and 1:10 faster than Indy. Most of the run my HR was right around 173-174 which is where I calculate my LT at so I know I wasn't slacking off. I'm not a big fan of HR training but I find it a useful tool to guage intensity while racing. If it's high then I know I'm working and not daydreaming. If the course was measured correctly then I feel that I am limited by speed and not endurance. I've had that feeling for a while now, I will do something about it this winter and reveal those plans a few weeks after Pineman, after I've had some time off and focus on swimming for 7-8 weeks.

Oh yes, allmost forgot, I'm planning on signing up for IMMOO '07

Friday

Swim 4500yds 1:28:00
A very long swim for me right now.

Run 4 miles 34:12 HR 142
Easy run but I felt tired.

Thursday's bike intervals

Warm up
3X5miles hard w/1 mile easy
cool down

Entire workout (159 watts):
Duration: 1:45:47
Work: 1009 kJ
TSS: 171.3 (intensity factor 0.986)
Norm Power: 178
VI: 1.12
Distance: 37.193 mi

Power: 159 watts
Heart Rate: 141 bpm
Cadence: 86 rpm
Speed: 21.1 mph
Pace 2:51 min/mi
Hub Torque: 53 lb-in
Crank Torque: 164 lb-in

Power-Tap #1: Easy warm up
Duration: 42:18
Work: 331 kJ
TSS: 46.3 (intensity factor 0.812)
Norm Power: 146
VI: 1.12
Distance: 13.625 mi

Power: 131 watts
Heart Rate: 129 bpm
Cadence: 84 rpm
Speed: 19.4 mph
Pace 3:06 min/mi
Hub Torque: 49 lb-in
Crank Torque: 141 lb-in

Power-Tap #2: Hard Interval 1
Duration: 12:23
Work: 151 kJ
TSS: 27.3 (intensity factor 1.149)
Norm Power: 207
VI: 1.02
Distance: 5.007 mi
-------------Min Max Avg
Power: 202 watts
Heart Rate: 154 bpm
Cadence: 89 rpm
Speed: 24.2 mph
Pace 2:29 min/mi
Hub Torque: 59 lb-in
Crank Torque: 192 lb-in

Power-Tap #3: Easy 1 mile
Duration: 3:30
Work: 25 kJ
TSS: 2.7 (intensity factor 0.677)
Norm Power: n/a
VI: n/a
Distance: 1.101 mi

Power: 118 watts
Heart Rate: 131 bpm
Cadence: 80 rpm
Speed: 18.8 mph
Pace 3:11 min/mi
Hub Torque: 45 lb-in
Crank Torque: 143 lb-in

Power-Tap #4: Hard Interval 2
Duration: 12:20
Work: 152 kJ
TSS: 27.4 (intensity factor 1.154)
Norm Power: 208
VI: 1.01
Distance: 5.001 mi

Power: 206 watts
Heart Rate: 156 bpm
Cadence: 90 rpm
Speed: 24.3 mph
Pace 2:28 min/mi
Hub Torque: 59 lb-in
Crank Torque: 193 lb-in

Power-Tap #5: Easy 1 mile
Duration: 3:53
Work: 28 kJ
TSS: 2.9 (intensity factor 0.669)
Norm Power: n/a
VI: n/a
Distance: 1.168 mi

Power: 120 watts
Heart Rate: 132 bpm
Cadence: 83 rpm
Speed: 18.0 mph
Pace 3:20 min/mi
Hub Torque: 47 lb-in
Crank Torque: 136 lb-in

Power-Tap #6: Hard Interval 3
Duration: 12:18
Work: 155 kJ
TSS: 28.7 (intensity factor 1.182)
Norm Power: 213
VI: 1.02
Distance: 5.019 mi

Power: 209 watts
Heart Rate: 160 bpm
Cadence: 90 rpm
Speed: 24.4 mph
Pace 2:27 min/mi
Hub Torque: 60 lb-in
Crank Torque: 197 lb-in

Power-Tap #7: Easy cool down
Duration: 18:43
Work: 166 kJ
TSS: 25.2 (intensity factor 0.901)
Norm Power: 162
VI: 1.09
Distance: 6.224 mi

Power: 149 watts
Heart Rate: 140 bpm
Cadence: 84 rpm
Speed: 20.0 mph
Pace 2:60 min/mi
Hub Torque: 52 lb-in
Crank Torque: 159 lb-in

Wednesday long run

Yes, still doing the long run on wednesdays, it fits in well with the schedule. Mike Plumb (my coach) let me keep it there and follows the ideas of Daniels' running formula.
2 mile easy
2X2 miles tempo w/3min easy
5-6 miles easy

1h 40m 36s 12.30 miles 8m 11s /mile
Avg HR: 153
Max HR: 171

Probably went too hard at the end but I felt so good. I really wanted to run more but I need to follow the plan.
8:49 HR 136
8:43 HR 143
8:01 HR 153
7:33 HR 159
3:00 HR 151
7:29 HR 160
7:26 HR 166
8:49 HR 154
8:29 HR 152
8:24 HR 153
8:09 HR 153
7:53 HR 155
7:51 HR 161

Tuesday Swim

I had a migrane earlier in the day and didn't expect to do anything, but 2 Excedrin's, lunch, a short nap, 3 banana's, 1 GU and a Gatorade got me going enough to swim.
I did cut my run though.

4000yds Cut from 4900yds (was supposed to be 12X300
500 Swim
4X150 (drill,swim,kick,swim)

9X300
-3@30RI Moderate
-1@10RI Oly pace
-2@30RI Moderate
-2@10RI Oly pace
-1@30RI Moderate
200 cool down

Fri Sat Sun Mon - A nice long weekend of training

Friday
Swim 3500yds 1:10

Run 38m 55s 5.10 miles 7m 38s /mile
Avg HR: 155

I wore the DS Trainers this time.
0:07:59 HR 142
0:07:42 HR 152
0:07:34 HR 155
0:07:34 HR 159
0:07:17 HR 163
0:00:50 HR 168

Saturday
30min 1000.00 yards open water

Really just playing around in the waves at Sterling State park
2 foot and choppy

Bike 3h 48m 15s 76.44 miles 20.09 miles/hr
Avg HR: 134
Some rough roads, cloudy, little rain, 65 degrees F

Very short run after bike
Run 18m 20s 2.28 miles 8m 02s /mile
Avg HR: 149
Max HR: 159

Sunday
Run 1h 27m 01s 10.10 miles 8m 37s /mile
Avg HR: 150
0:08:43 135
0:08:34 144
0:08:34 145
0:08:30 153
0:08:42 151
0:08:48 151
0:08:24 155
0:08:28 153
0:08:20 153
0:08:30 155
0:01:28 151

Monday
Swim 24m 1500.00 yards 1m 36s /100 yards

Bike 1h 16m 04s 26.24 miles 20.70 miles/hr
Avg HR: 129
Ave power 156 watts

Lots of races this year

More than any other year now and I've got 2-3 to go still.

May:
Desoto Triple T 12:31:35
Prologue 250yds/5mile/1mile 06:29 :55 12:22 7:07.96 27:36.96
Oly 1.5K/40K/10K 26:51 :51 1:21:28 1:14 53:57 2:44:23
Oly 40K/1.5K/10K 1:21:59 1:00 30:16 1:00 57:09 2:51:25.45
HIM 1.2mile/56mile/13.1mile 38:56 :59 3:22:29 2:43 2:22:49 6:27:59.28

June:
Ann Arbor Tri .5mile/14mile/5mile 14:37 2:05 38:52 1:28 40:03 1:37:03
Muskoka long course 2K/55K/15K 36:05 1:24 1:38:46 1:39 1:30:26

July
Waterloo Tri .5mile/16mile/5mile 18:22 1:04 41:27 0:57 37:15 1:39:04
Clark Lake Tri .5mile/13mile/4.5mile 15:16 1:17 34:00 1:04 32:07 1:23:43
Great Lakes Tri .5mile/18mile/4.5mile 13:34 1:22 46:46 1:03 33:37 1:36:22

Aug
Steelhead 70.3 1.2mile/56mile/13.1mile 34:20 3:39 2:25:30 1:30 2:00:03 5:05:01
Sylvania Oly 1.5K/40K/10K 26:56 0:49 1:03:14 1:00 46:16 2:18:13
MidEast Regional Oly 1.5K/40K/10K 27:28 01:04 1:07:10 01:46 0:47:53 2:25:23.1

So far this week

Been away for quite a while cuz I've been working with a coach and using another weblog. I'm going to try to get the whole summer up here for historical reference.



Mon Off cuz of the pouring rain.



Tue

Swim 3000 1 Hour

Bike 20.4 miles 20.3 mph HR 143 power 165watts

Run 4.5 miles 36:14 8:07 HR 152



Wed

Run 10.0 miles, I ran out of time and had to be somewhere.

8:18 HR 139

8:24 HR 144

8:21 HR 147

7:54 HR 156

7:52 HR 157

7:55 HR 156

8:32 HR 150

8:27 HR 152

7:52 HR 156

8:00 HR 157

Walked a little for cooldown



Thu

Swim 1500 straight for feel of the water 24:45

Bike 1:48 38.3 miles 21.28mph HR 145 Ave power 172 watts



Oh yea, I got a power meter back in June. I'll write about that sometime.

This week's training schedule

August 28 - September 3

MONDAY group ride, 35+ miles

TUESDAY swim workout #1, 4 mile easy run

WEDNESDAY 12 mile run: see below

THURSDAY 25 mile easy ride

FRIDAY swim workout #2B

SATURDAY 70 mile ride

SUNDAY 8 mile run (include 6 x 3:00 hard/3:00 easy)





Wednesday Run:

3 miles easy

3 miles tempo

2 miles easy

3 miles tempo

1 mile easy

I've been away from the computer for quite a while

I don't remember some of the distances and times exactly



Thu Swim 3200 pull set 60 min

Fri Bike 39.5 ~2:00 HR 135, Run 5.1 miles 39:59 HR 154

Sat Swim 1500 open water, Bike 39.2 ~2:00 HR 133, Run 4.3 miles 36:32 HR 140

Sun off crappy weather

Mon Bike 22.8 miles HR 132, 1:05:30 Run 5.1 miles 38:29 HR 159

Tue Swim 2500 Anerobic Endurance, Bike 17.8 miles 50:00 HR 145

Wed Bike 22.8 miles 1:07:30 HR 130, Run 5.1 41:30 HR 150



I was kind of tired thursday plus it was crappy weather to ride it.

Friday steady bike ride plus a quick run

Open water was cold, 58 degrees, steady bike and easy run

Sunday my ears felt funny, probably from the swim, the weather stunk again. I felt I needed the rest.

Monday a steady bike and a fast run for me, I felt good.

Tuesday a quick swim and an easy ride with race wheels, I hooked up with Roman and Shawn.

Wed Moderate bike, moderate run. Nothing too hard.

Wednesday long run

12.1 miles 1:42:30 HR 147

Really felt flat in the beginning, I should have done 3 miles of warm up.

2 miles easy

2X10 min at 7:25, min easy jog between sets.

1 hour easy



The first 10 min I had a difficult time getting going so I ate a gel 5 min into it and felt great for another hour.

Tuesday

Run during lunch

3.25 miles 28:25 HR 136



Bike 42.5 miles 2:11 HR 136



Finally got a break in the rain to ride. I started with the roads pretty wet and really trashed the bike with all of the road dirt. I kept an eye on the clouds and it seemed like it was going to be OK to ride for a while so I went out to 7 mile and angle going the opposite way that I normally do.



Really felt strong riding today unlike sunday. Sunday I felt tired and ate 3 gels and a bottle of Accelerade during the ride. Today I just drank 1 bottle of Accelerade.



Looks like there will be a break tomorrow to do my long run too.

Monday

Still raining outside so I got a longer swim today.



Swim 3200 yds 1:00

600 warm up

400,300,200,100 moderate :20 RI

300,200,100 neg split :25 RI

200 fast :30 RI

100 fast :30 RI

4X150 pull

100 cool down

Thursday through Sunday

It's been raining so much here lately



Thursday Swim 2600, Run 3 miles easy



Friday Swim 2600, Run 4 miles easy



Saturday Swim 3700yds masters, Bike 2 hrs on trainer, rolling hill program.



3700yds

600 warm up

12X50 kick on 1:00

5X100 on 1:45

5X100 on 1:40

5X100 on 1:35

5X50 on :50

5X50 on :45

5X50 on :40

250 cool down



Sunday Bike 2:15 between raindrops. Run 3 miles



Plans for this week:

Mon Swim or Bike depending on weather

Tue Run :45, Swim or Bike depending on weather

Wed Run Q1

Thu Swim 2500-3000 Bike 2 hrs with some hill work

Fri Swim light Run :45
Sat Swim masters Bike 2 hrs with some hills, Run Q2 or easy

Sun Bike long, maybe Gordo's HIM sim



I will be taking it easy the next week while I get ready for the TTT.



Q1 ~ 12 miles

2 miles E pace

2 X 10 to 12 min at T pace with 2 min rests ~ 3 miles

1 hr E pace ~ 7 miles



Q2 ~ 7 miles

2 miles E pace

4 X 5 min hard with 3 to 5 min jogs ~ 3 miles hard
1 mile E pace

Wednesday's long run

13 miles 1:52:07 HR 145



Started off easy with 3 8:50's then dropped down to 8:30 for the rest of the run. Felt pretty good with a strong finish.

Monday Tuesday

Monday Swim 1500yds

I felt a little tired so I cut it short. I needed some rest.



Tuesday

Run during lunch 5.4 miles 45:55 HR 146



Bike 38.3 miles 1:51:00 HR 140

Rode a little harder than normal, kind of wanted to see what I had.

Saturday Evening and Sunday

Sat evening

Wanted to do some fun riding so I got on the mountain bike for an easy ride.

MTB 23.5 miles 1:55 HR 138



Sun

Bike 56 miles 2:55 HR 134 Out to 7 mile/angle, looped up 6 mile hill to Sheldon/7 mile, back to Dearborn then back home.



Run 5K 24:03 HR 146 Just a T run to make sure I feel good running off the bike.

I think Vince was trying to kill us!!!

Masters Swim 4100yds 1:30 (cut from 4700yds)

700yds warm up (200S,200K,300P)

6X200 on 3:30

5x300 pull on 5:15

Cut//3X200IM on 4:00//

3X100 Kick

8X100 on 1:45

200 cool down



There wern't many people at the pool today cuz there was a race at Willow metropark. Only 3 in my lane so I had to lead. I held all of the times. Since all 3 of us were triathletes and we knew we couldn't finish the planned workout before time ran out, so we cut the IM's. I was pretty gassed on the last 2 100's but still came in at 1:30. This pool seems to be 5 sec per 100 faster than the pool at Ballys.

Thursday Friday

Thursday



Swim 2400yds pull set about 50 minutes



Bike 1:56 38.1 miles HR 134

Pretty windy again. Hooked up with Cheryl's group for a few miles.



Friday



Run during lunch 5.3 miles 45:13 HR 141



Bike 1:15 22.9 miles no HR data. Rode the blue bike for an easy ride.

Mon-Tue-Wed

Sorry I have fallen behind on the log



This is an easy week for me.



Mon MTB 15 miles in about 1:45. I rode the trail at Maybury, it was more technical than the Poto and didn't have many spots to get into a rhythm. It didn't seem like as much fun.



Tue Swim 2400 ME #2 from my workout book.

Warm up 700yds

4X100 at T leaving on 1:45

300 pull

3X100 at T-5 leaving on 1:40

300 pull

3X100 at T leaving on 1:45

100 cool down



Started to run but felt clumsy so I stopped after 1/2 mile.



Wed Run Daniels Q1 workout

12.9 miles 1:48 HR 150

2 miles Easy (8:30 to 8:40)

5X5 min at 7:25 1 min easy jogs

60 minutes easy pace (8:30 to 8:40)



I felt pretty strong throughout the whole workout. I started the 5 min intervals a little easy at 7:50, by the last 3 I was at speed. The 1 hour easy seemed very easy for me but I still kept the right pace. Finished strong and my HR recovered under 120 within 30 seconds. 1 gel after the intervals and then 1 more with 3 miles to go so I wouldn't bonk.



I saw a lot of friends among the zillion people on Hines Drive. Drew was the first followed by Dawn. I yelled to her that Drew was a minute ahead of him and she sped off to catch him. My dad and Diane were out there, John Logon was putting in some long miles. Another gentleman from my club said "Hi" but I can't remember his name. Finally Roman K was driving home from work in his truck and yelled at me too.



It's nice to see so many friends out training on a beautiful day. It was about 75 degrees and sunny with a little wind from the west. I started running with the wind so I could come back against it and get cooled off, it worked well.