Saturday
Run 4 miles 34:24 HR 145
Sunday
Started off so well and about 3.5 miles into the quality run I got a cramp in my left calf. I tried to stretch it out but couldn't get it to go away so I went over to the hot tub and tried to massage it out. That didn't work either so I gave up on the run.
I went home to try something else, what else could I do? Ice, more stretching, NSAIDs? I tried them in that order. First ice, Owwww!!! definitely the wrong way to go, it got so tight I could barely move it. Stretching, that helped a little, it got me back to where I was before. NSAIDs, that helped a little more and now I'm starting to worry about muscle damage but there is no knot, bruise or swelling.
Last on my list is heat, I have allways done well with heat so I tried it out. It loosened up much more but was still difficult to flex my ankle. I stayed with the heat and took monday off of work to let it heal up in case it was muscle damage. I haven't taken a personal day in over 2 years so I figured it would be OK with the new boss.
Today at work it started out a little stiff. As the day went on and I walked more and more on it, my calf got better and better. I decided to take another day off of training just to be carefull but will try to run on it tomorrow. Just a short run to check it out. If it is still a problem I'll take 2 or 3 more days off from running and start my indoor cycling program early if that doesn't bother it. My swimming should continue as normal.
I've been so strong lately. I've gotten lots of sleep and recovery time, been eating half way decent and even lost 2 lbs. Nothing I've done would indicate that I have damaged my legs in any way, In fact, I've never felt better while running so much. No aches and pains or anything. I'm still thinking that this is just a bad cramp possibly from a poor diet, I have been cutting calories and cutting back on the Gatorade and GU and possibly that was the problem.
Going to keep my fingers crossed cuz I've got a Marathon on April 1 that I want to do but if I need take time off to stay healthy, I'll do that.
Tuesday, January 31, 2006
Saturday, January 28, 2006
Saturday morning swim
Swim Master's workout, it just happened to be my favorite workout. The sets of 300. I've posted it so many times, anyone that has read this blog would remember it.
Paul led the workout but I could have easily done it. A few guys from lane 4 moved up and hung in there.
Paul led the workout but I could have easily done it. A few guys from lane 4 moved up and hung in there.
Layman's advice on bike training
This came from Rich Strauss on Gordo's forum, it seems to ring true.
Layman's advice:
If you want to ride fast, you have to ride fast.
The shorter the ride, the harder you ride.
If you have time to ride long, ride long.
If you don't and only have 5-7hrs/wk to ride but you ride like the guy with 18-20hrs, you will be slow.
If you noodle around at 18-20mph, what makes you think you'll magically be able to ride faster some day? Again, gotta ride fast to ride fast.
20mph in the aerobars is not fast. If you think it is, you need to train with other people who will expand your perspective of what is possible.
50-60 miles is not far. But if you think you're special because you can ride 100 at 18-19mph and run off the bike, you're wrong. That roadie who only rides 50-60 on the weekend, at 23-25mph, could knock out a couple centuries and fall asleep next to you at your pace. Fast at 40k is fast at 180k. Period.
Don't be afraid to ride too hard. Don't be afraid to ride too long. Don't be afraid to ride too long or too hard. That's what cell phones are for.
Insert rider on bike. Push watts, recover, repeat.
Train with faster people, much faster. Learn group skills.
Your fitness is a vehicle for doing cool shit. Love the bike and love the speed. Put cool shit on the calendar that is a fun mix of hard and long. Train for that cool shit, recover, repeat.
The Ironman run is much more about durability and so is a different animal. But in the past year I've seen new athletes make huge strides because they've bought into the points above: they show up, work, repeat.
In the end, the most successful athletes I've seen simply love the speed of the bike and the excitement of doing cool shit. No one has told them they can't do something so they just do it.
Layman's advice:
If you want to ride fast, you have to ride fast.
The shorter the ride, the harder you ride.
If you have time to ride long, ride long.
If you don't and only have 5-7hrs/wk to ride but you ride like the guy with 18-20hrs, you will be slow.
If you noodle around at 18-20mph, what makes you think you'll magically be able to ride faster some day? Again, gotta ride fast to ride fast.
20mph in the aerobars is not fast. If you think it is, you need to train with other people who will expand your perspective of what is possible.
50-60 miles is not far. But if you think you're special because you can ride 100 at 18-19mph and run off the bike, you're wrong. That roadie who only rides 50-60 on the weekend, at 23-25mph, could knock out a couple centuries and fall asleep next to you at your pace. Fast at 40k is fast at 180k. Period.
Don't be afraid to ride too hard. Don't be afraid to ride too long. Don't be afraid to ride too long or too hard. That's what cell phones are for.
Insert rider on bike. Push watts, recover, repeat.
Train with faster people, much faster. Learn group skills.
Your fitness is a vehicle for doing cool shit. Love the bike and love the speed. Put cool shit on the calendar that is a fun mix of hard and long. Train for that cool shit, recover, repeat.
The Ironman run is much more about durability and so is a different animal. But in the past year I've seen new athletes make huge strides because they've bought into the points above: they show up, work, repeat.
In the end, the most successful athletes I've seen simply love the speed of the bike and the excitement of doing cool shit. No one has told them they can't do something so they just do it.
Friday, January 27, 2006
Thursday - Friday
Thursday I was pretty tired from wednesday night's run so I didn't do that well.
Bike 1 hour on trainer E3 workout from book, 15 miles HR 114
Swim, 1600yds, felt pretty crappy so I cut the swim short. Went to bed early again, I've gotten a lot of sleep this week.
Friday, feeling much stonger.
Run during lunch 3 miles 24:15 HR 148, HR stayed low for some reason so I picked up the pace somewhat. It felt comfortable so I stayed with it. (HR 140,150,150)
Swim 4000yds, one of Gordo's workouts. Near the end of the workout I started to begin my lengths with my left arm instead of my right (my initial breathing side) and found some speed there. It takes a couple of extra seconds before I get my first breath but I know it's the right way to start off and I wanted to work on it some time soon. I think it picks me up about 1 second per length, or 4 seconds per 100 which is a significant amount of time. I'm going to keep working on it as well as getting my flip turn faster.
600 warm up
500 steady 5X100 on 1:50 comming in at 1:30
400 steady 4X100
300 steady 3X100
200 steady 2X100
100 steady 100 fast
400 cool down
Bike 1 hour on trainer E3 workout from book, 15 miles HR 114
Swim, 1600yds, felt pretty crappy so I cut the swim short. Went to bed early again, I've gotten a lot of sleep this week.
Friday, feeling much stonger.
Run during lunch 3 miles 24:15 HR 148, HR stayed low for some reason so I picked up the pace somewhat. It felt comfortable so I stayed with it. (HR 140,150,150)
Swim 4000yds, one of Gordo's workouts. Near the end of the workout I started to begin my lengths with my left arm instead of my right (my initial breathing side) and found some speed there. It takes a couple of extra seconds before I get my first breath but I know it's the right way to start off and I wanted to work on it some time soon. I think it picks me up about 1 second per length, or 4 seconds per 100 which is a significant amount of time. I'm going to keep working on it as well as getting my flip turn faster.
600 warm up
500 steady 5X100 on 1:50 comming in at 1:30
400 steady 4X100
300 steady 3X100
200 steady 2X100
100 steady 100 fast
400 cool down
Wednesday, January 25, 2006
Wednesday Q2 run
I had to break this up into 2 runs cuz I had to shuttle Justin around from the Musical rehearsal to driver's ed.
12.5 miles 1:37:32 HR 159
1 mile warm up E pace
4X1 mile at 7:25 with 1 min jogs in between
1 mile
40 min break
5 min E pace
3X1 miles at 7:25 with 1 min jogs in between
2 miles cool down
1 gel just before I started after the break
I'm getting more comfortable with the 7:25 pace. I had a lot of sleep last night and felt very strong today.
12.5 miles 1:37:32 HR 159
1 mile warm up E pace
4X1 mile at 7:25 with 1 min jogs in between
1 mile
40 min break
5 min E pace
3X1 miles at 7:25 with 1 min jogs in between
2 miles cool down
1 gel just before I started after the break
I'm getting more comfortable with the 7:25 pace. I had a lot of sleep last night and felt very strong today.
Monday - Tuesday
Didn't have much time so I took the MTB out for a ride. Went up Hines drive a little and then came back. Found the trails on the south side of Hines across from Nankin Mills and did a little riding there.
It was so much mud that it was scraping off the tires on the frame, I didn't dare put my foot down. There was a section so close to a stream that I thought I was going in it at one point. It was a lot of fun. I found some big puddles to ride through and wash the bike down. Probably got 45 minutes of riding in.
Tuesday
Swim 2000 during lunch
300 warm up
17X100 on 1:50
Run 4 miles 32 minutes HR 148
It was so much mud that it was scraping off the tires on the frame, I didn't dare put my foot down. There was a section so close to a stream that I thought I was going in it at one point. It was a lot of fun. I found some big puddles to ride through and wash the bike down. Probably got 45 minutes of riding in.
Tuesday
Swim 2000 during lunch
300 warm up
17X100 on 1:50
Run 4 miles 32 minutes HR 148
Sunday, January 22, 2006
Sunday
Run 12 miles 1:45:00 HR 144
Ran from Island Lake around Kensington and then a little bit more to fill in the 12 miles.
Running outside seems so hard, maybe it's the cold that I'm not used to but at least it keeps me running easy. Just about the whole run was done in zone 1.
This week was the biggest running week I've done so far. 39.7 miles of the 40 I was supposed to run. Next week's quality runs are significantly longer, I may have to make an adjustment. Q1 is 17 miles and Q2 is 12.2, looks like Q2 is going to get cut a little so I have room for other milage.
Next week's schedule (as of now)
Mon Bike 1 HR
Tue Swim 2000 run 3 miles easy
Wed Run Q2 12.2 miles
Thu Swim 3500 ME Bike 1:00
Fri Swim 1000 drills Run 3 miles easy
Sat Swim Masters 4000 Run 3 miles easy (opt)
Sun Run Q1 17 miles
Swim 10,000yds
Bike 2 hours
Run 36 miles
About 11 hours
Ran from Island Lake around Kensington and then a little bit more to fill in the 12 miles.
Running outside seems so hard, maybe it's the cold that I'm not used to but at least it keeps me running easy. Just about the whole run was done in zone 1.
This week was the biggest running week I've done so far. 39.7 miles of the 40 I was supposed to run. Next week's quality runs are significantly longer, I may have to make an adjustment. Q1 is 17 miles and Q2 is 12.2, looks like Q2 is going to get cut a little so I have room for other milage.
Next week's schedule (as of now)
Mon Bike 1 HR
Tue Swim 2000 run 3 miles easy
Wed Run Q2 12.2 miles
Thu Swim 3500 ME Bike 1:00
Fri Swim 1000 drills Run 3 miles easy
Sat Swim Masters 4000 Run 3 miles easy (opt)
Sun Run Q1 17 miles
Swim 10,000yds
Bike 2 hours
Run 36 miles
About 11 hours
Saturday, January 21, 2006
Friday - Saturday
Run 8 miles on Hines Drive 1:08:25 HR 146
Don't really know why the HR was so low, the PE was higher than I would have thought it should be for that HR. It seems like every time I run outside after a long series of runs inside my PE is all wacked.
Saturday Masters swim, I moved down to lane 4 after the first 300 cuz 5 was too fast for me. I lead the entire workout after that.
4100yds
600 warm up
3X300 easy pull on 5:30
6X200 free on 3:30
2X200 IM
4X100 kick on 2:30
4X100 on 1:45
200 cool down
Run 5 miles 41:30 HR 148
Easy run at Ballys to fill in milage.
Don't really know why the HR was so low, the PE was higher than I would have thought it should be for that HR. It seems like every time I run outside after a long series of runs inside my PE is all wacked.
Saturday Masters swim, I moved down to lane 4 after the first 300 cuz 5 was too fast for me. I lead the entire workout after that.
4100yds
600 warm up
3X300 easy pull on 5:30
6X200 free on 3:30
2X200 IM
4X100 kick on 2:30
4X100 on 1:45
200 cool down
Run 5 miles 41:30 HR 148
Easy run at Ballys to fill in milage.
Coffee
This is funny cuz I hate coffee
| You Are an Iced Coffee |
 At your best, you are: hyper, modern, and athletic At your worst, you are: cheap and angsty You drink coffee when: you're out with friends Your caffeine addiction level: medium |
Thursday, January 19, 2006
Thursday
Swim 4000 yds 1:20 My sets of 300 workout that I've done a zillion times. It looks like I should be able to drop the times down to 5:15 soon. I've been comming in at 4:50 a lot lately.
Bike 50 min easy E2 workout from my book
15 min warm up (5 easy spin, 5-:30 fast spin :30 easy, 5 easy spin)
30 min RPE 10-12 first and last 10 min in aero position
5 min cool down
Still starting out slow on the bike. Running is still the focus for now.
Bike 50 min easy E2 workout from my book
15 min warm up (5 easy spin, 5-:30 fast spin :30 easy, 5 easy spin)
30 min RPE 10-12 first and last 10 min in aero position
5 min cool down
Still starting out slow on the bike. Running is still the focus for now.
Wednesday, January 18, 2006
Wednesday's killer run
9.7 miles 1:16:27 HR 162
I knew this was going to be hard going into it so I didn't schedule anything else for the day. Felt pretty good through the most of it. I have a blister on my heel that was left over from last sunday so I bagged the last couple tenths.
2 miles warm up E pace
4X10 min at T pace (7:25)
2 min easy jogs between
1.7 miles cool down
I knew this was going to be hard going into it so I didn't schedule anything else for the day. Felt pretty good through the most of it. I have a blister on my heel that was left over from last sunday so I bagged the last couple tenths.
2 miles warm up E pace
4X10 min at T pace (7:25)
2 min easy jogs between
1.7 miles cool down
Tuesday, January 17, 2006
Tuesday
Swim 2000 during lunch 33:15. I think that's the fastest 2000 in the pool I've ever done. Really didn't try too hard either.
Run 5 miles 41:49 HR 152. Planned on 7 but the blister on my heel was bugging me a little and I didn't want to tear it up for tomorrow's Quality run.
Run 5 miles 41:49 HR 152. Planned on 7 but the blister on my heel was bugging me a little and I didn't want to tear it up for tomorrow's Quality run.
Monday, January 16, 2006
Monday
Bike 55 minutes on Dad's trainer. 140 watts HR 125 about 16 miles.
Used the E1 workout in Workouts in a binder.
16 min warm up
6 X 2:00 at 70 rpm 1:00 RI
3 min easy spin
4 X 3:00 at 70 rpm 1:00 RI
5 min cool down
Used the E1 workout in Workouts in a binder.
16 min warm up
6 X 2:00 at 70 rpm 1:00 RI
3 min easy spin
4 X 3:00 at 70 rpm 1:00 RI
5 min cool down
Sunday, January 15, 2006
Sunday
Sticking to my schedule I ran my Q1 workout today
9 miles 1:12:05 HR 155
2 miles 8:30,8:20 HR 139,146
6X5 min at T pace w/1 min jogs: 4.65 miles 30 min HR 162
1.34 miles 11:47 HR 153
1 mile 8:17 HR 153
Felt difficult starting but warmed up after the first mile.
The first interval was tough while the rest I needed to watch my pace to make sure I didn't go too fast.
The cool down was very welcome. This was a demanding workout.
Done with Week 12 of Daniels Running Formula Marathon A program. I move into the next phase now with some longer running. I've got 11 weeks untill my Marathon.
9 miles 1:12:05 HR 155
2 miles 8:30,8:20 HR 139,146
6X5 min at T pace w/1 min jogs: 4.65 miles 30 min HR 162
1.34 miles 11:47 HR 153
1 mile 8:17 HR 153
Felt difficult starting but warmed up after the first mile.
The first interval was tough while the rest I needed to watch my pace to make sure I didn't go too fast.
The cool down was very welcome. This was a demanding workout.
Done with Week 12 of Daniels Running Formula Marathon A program. I move into the next phase now with some longer running. I've got 11 weeks untill my Marathon.
Saturday, January 14, 2006
Saturday
Swim Masters 1:20 3800yds
600 warm up
100 drill
3X800 @15:00 as follows
--100 :10 sec rest
--150 :10 sec rest
--300 :10 sec rest
--150 :10 sec rest
--100 :10 sec rest
10X50 Breathe every X strokes
1) 2 strokes 2) 3 strokes
3) 4 strokes 4) 5 strokes
5) 6 strokes 6) 7 strokes
7) 8 strokes 8) 9 strokes
9) 8 strokes 10) 7 strokes
200 cool down
Run 4 miles easy HR 151
600 warm up
100 drill
3X800 @15:00 as follows
--100 :10 sec rest
--150 :10 sec rest
--300 :10 sec rest
--150 :10 sec rest
--100 :10 sec rest
10X50 Breathe every X strokes
1) 2 strokes 2) 3 strokes
3) 4 strokes 4) 5 strokes
5) 6 strokes 6) 7 strokes
7) 8 strokes 8) 9 strokes
9) 8 strokes 10) 7 strokes
200 cool down
Run 4 miles easy HR 151
Friday, January 13, 2006
Thursday Friday
Thursday
Bike easy on MTB outside for 30 min. I don't have a puter for it yet.
Swim 4500yds 1:30, That's 2 hard swims this week and I've got another one on saturday, I should have put this off 'till next week.
Workout Three from Gordoworld.com (Muscular Endurance)
600 free, 200 swim 200 kick 200 swim
5x200, 25 fly/175 free steady on 15s rest
4x300, (pull,free,pull,free) on 30s rest (gear mod-hard, no gear steady)
1x100 back, easy
4x300 as before
1x100 back, easy
2x50 hard
200 easy
Friday
Run 4 miles easy 32:43 HR 149 I felt strong and the HR was low so I went with it.
Rained outside so I ran at Ballys
Bike easy on MTB outside for 30 min. I don't have a puter for it yet.
Swim 4500yds 1:30, That's 2 hard swims this week and I've got another one on saturday, I should have put this off 'till next week.
Workout Three from Gordoworld.com (Muscular Endurance)
600 free, 200 swim 200 kick 200 swim
5x200, 25 fly/175 free steady on 15s rest
4x300, (pull,free,pull,free) on 30s rest (gear mod-hard, no gear steady)
1x100 back, easy
4x300 as before
1x100 back, easy
2x50 hard
200 easy
Friday
Run 4 miles easy 32:43 HR 149 I felt strong and the HR was low so I went with it.
Rained outside so I ran at Ballys
Wednesday, January 11, 2006
Wednesday
Run Q2 workout
1 mile warm up
3X5 min hard, 5 min easy
2 miles cool down
Watch got crazy and screwed up, I'll have to figure out the milage and times. I felt pretty strong and did the 5 min hard near a 7 min pace and the 5 min easy at an 8:25 pace.
1 mile warm up
3X5 min hard, 5 min easy
2 miles cool down
Watch got crazy and screwed up, I'll have to figure out the milage and times. I felt pretty strong and did the 5 min hard near a 7 min pace and the 5 min easy at an 8:25 pace.
Tuesday, January 10, 2006
Monday Tuesday
Monday is normally a day off but I put two workouts on the schedule in case I felt like buring off some energy. I just wound up swimming.
Swim 1000yds of mixed drills, 200 warm up free. Free, Whip and Dolphin Kicks. Breast stroke with flutter kick w/fins while working on arm movements. Backstroke shoulder pops, backstroke 1 arm. Dolphin dives w/fins, 1 arm fly. Free side swimming w/6 kicks, catch up, 1 arm and zipper drills.
Tuesday
Run 4 miles 31:44 HR 154. A little faster than I should have but I found someone to pace with.
Swim 3150 Anerobic Endurance
This workout kicked my butt!!!
Everything labled fast was done at full effort.
Warm up 300 swim, 300 kick, 300 pull
--------200 swim, 200 kick, 200 pull
6X75 fast on 2:00
300 pull
6X50 fast on 1:10
200 kick
6X50 fast on 1:30
100 cool down
Swim 1000yds of mixed drills, 200 warm up free. Free, Whip and Dolphin Kicks. Breast stroke with flutter kick w/fins while working on arm movements. Backstroke shoulder pops, backstroke 1 arm. Dolphin dives w/fins, 1 arm fly. Free side swimming w/6 kicks, catch up, 1 arm and zipper drills.
Tuesday
Run 4 miles 31:44 HR 154. A little faster than I should have but I found someone to pace with.
Swim 3150 Anerobic Endurance
This workout kicked my butt!!!
Everything labled fast was done at full effort.
Warm up 300 swim, 300 kick, 300 pull
--------200 swim, 200 kick, 200 pull
6X75 fast on 2:00
300 pull
6X50 fast on 1:10
200 kick
6X50 fast on 1:30
100 cool down
Monday, January 09, 2006
Weekly plans
Going into an easy week to stay on schedule
Mon Swim drills 1000 to 1500yds Bike 30 minutes easy
Tue Swim 2000 AE Run 4 miles
Wed Bike :30 Run Q2 6 miles
Thu Swim E2 4000yds Bike :30
Fri Run 4 miles
Sat Swim Masters 3500 Run 4 miles easy
Sun Run Q1 10 miles
Q1 workout
2 miles E pace +
6X5 to 6 min at T pace with 1 min rests +
2 miles E pace
Q2 workout
3 sets of 1K I pace (6:45) 5 min recovery jogs, 1 mile wu,cd
Mon Swim drills 1000 to 1500yds Bike 30 minutes easy
Tue Swim 2000 AE Run 4 miles
Wed Bike :30 Run Q2 6 miles
Thu Swim E2 4000yds Bike :30
Fri Run 4 miles
Sat Swim Masters 3500 Run 4 miles easy
Sun Run Q1 10 miles
Q1 workout
2 miles E pace +
6X5 to 6 min at T pace with 1 min rests +
2 miles E pace
Q2 workout
3 sets of 1K I pace (6:45) 5 min recovery jogs, 1 mile wu,cd
Sunday
Run 9 miles easy at Kensington MetroPark HR 148.
Started at Island Lake and ran over the bridges to Kensington, around the loop and back. I saw Sean T there and he ran with me. I was a bit cold for me when we were getting blasted by the wind next to the lake but other than that it was fairly pleasant.
I just bought a new Mountain Bike on Saturday and was dying to ride it. I started on the Blue trail but it was so muddy that I found a road after 2 miles and rode easy back to the car where I had to shed my muddy/wet clothes.
The bike is a K2 ZED 3.0. Not a high level bike but good enough for me. For $350 it was a good buy and will get me through the summer riding on the trails. It had some good reviews so I went for it. Pics will follow.
Started at Island Lake and ran over the bridges to Kensington, around the loop and back. I saw Sean T there and he ran with me. I was a bit cold for me when we were getting blasted by the wind next to the lake but other than that it was fairly pleasant.
I just bought a new Mountain Bike on Saturday and was dying to ride it. I started on the Blue trail but it was so muddy that I found a road after 2 miles and rode easy back to the car where I had to shed my muddy/wet clothes.
The bike is a K2 ZED 3.0. Not a high level bike but good enough for me. For $350 it was a good buy and will get me through the summer riding on the trails. It had some good reviews so I went for it. Pics will follow.
Saturday
Saturday
Run 3 miles a little brisk, just wanted to get it done. Somewhere around 24 minutes HR 155.
Swim: Did a clinic at Cranbrook with a great coach named Scott Hedges. Listening to him and his other coaches really helped. I was looking for some magic that would take 5 sec off of my 100 splits but that didn't happen.
Problems they did find with me:
When I breathe, I drop my breathing side arm.
My left arm is a bit wide on entry.
I need to enter my hands a little cleaner and try to get a slight outsweep.
They had some pretty cool toys there. There were these poles on the side of the pool with harnesses that would hold you back while you swam over a mirror. That way you could watch yourself swim in place and see exactly what the coaches were saying. They had a Tivo video system that filmed your stroke from above and below the water, a video was done from the front too, a coach then critiqued your stroke.
A good experience, I would do it again if given the chance.
Run 3 miles a little brisk, just wanted to get it done. Somewhere around 24 minutes HR 155.
Swim: Did a clinic at Cranbrook with a great coach named Scott Hedges. Listening to him and his other coaches really helped. I was looking for some magic that would take 5 sec off of my 100 splits but that didn't happen.
Problems they did find with me:
When I breathe, I drop my breathing side arm.
My left arm is a bit wide on entry.
I need to enter my hands a little cleaner and try to get a slight outsweep.
They had some pretty cool toys there. There were these poles on the side of the pool with harnesses that would hold you back while you swam over a mirror. That way you could watch yourself swim in place and see exactly what the coaches were saying. They had a Tivo video system that filmed your stroke from above and below the water, a video was done from the front too, a coach then critiqued your stroke.
A good experience, I would do it again if given the chance.
Friday, January 06, 2006
Friday
Run 7 miles 58:25 HR 153
Bike on trainer :35 min HR 113, I'm easing into it.
Want to stay fresh for a swim clinic at Cranbrook tomorrow.
Bike on trainer :35 min HR 113, I'm easing into it.
Want to stay fresh for a swim clinic at Cranbrook tomorrow.
Thursday, January 05, 2006
Thursday Swim Quality workout
I really like this swim workout, it has some of everything.
4000yds 1:15 All 300's on a 5:30 interval
600 warm up
300 came in around 4:50-4:55
2X150 on 2:30
300
3X100 on 1:45
300
4X75 on 1:20
300
6X50 on :50
300
12X25 fast w/5 sec rest
400 cool down
4000yds 1:15 All 300's on a 5:30 interval
600 warm up
300 came in around 4:50-4:55
2X150 on 2:30
300
3X100 on 1:45
300
4X75 on 1:20
300
6X50 on :50
300
12X25 fast w/5 sec rest
400 cool down
Wednesday, January 04, 2006
Wednesday Q2 workout
8 miles 1:06:02 HR 154
Ran outside again, a little misty rain but OK. Felt fairly strong and ran the hard intervals near a 7:20 pace and the easy near 8:50 pace
2 miles E pace
3X5 min hard - 5 min easy
2 miles E pace
Ran outside again, a little misty rain but OK. Felt fairly strong and ran the hard intervals near a 7:20 pace and the easy near 8:50 pace
2 miles E pace
3X5 min hard - 5 min easy
2 miles E pace
Tuesday, January 03, 2006
Tuesday Swim Run
Swim 2000yds
500 warm up
15X100 on 1:50 comming in 1:35
Run 7 miles 58:30 HR 157
Easy run at ballys, HR was high cuz it was immediatly after the swim, got really hungry in the last mile.
500 warm up
15X100 on 1:50 comming in 1:35
Run 7 miles 58:30 HR 157
Easy run at ballys, HR was high cuz it was immediatly after the swim, got really hungry in the last mile.
Training Thoughts
Feeling so much better than the last 2 weeks, the rest has really helped.
Changing my running ideas again. I feel that running in zone 1 has not helped me as much as I thought it would. Maybe it helped with building the volume but has seemed to hurt me with speed. Daniel's running formula has called for 2 quality sessions a week and easy running to fill in the rest of the milage. It seems that I've not been able to accomplish the faster sessions lately and my steady/faster running has become very difficult.
What am I changing?
1. I'm bringing up the intensity of my easier runs from zone 1 up to middle of zone 2, that would be 8:30's to 8:15's and/or HR of 148 to 154. Running slower that 8:30's has brought my cadence down and I think it's degrading economy.
2. I'm going back to 5 runs a week with slightly longer runs. Instead of 3.5 mile runs I'll be doing 6-7 with a mid-zone 2 intensity. My visions of 30 runs in 30 days are slipping away, I feel that it's not right for me now and that I need 2 days off for recovery, maybe next off season I will fit it in.
3. My easy weeks will be easier. Daniels running didn't give me enough rest on the easy week. I will go down near 25 miles instead of 30.
4. I'm going to start biking earlier that I had planned. I'm getting into the idea that I need bring my biking ability up so high that I can run any distance afterwards. If I can run the Half Marathon paces that I'm running now after biking, I'd be really happy. I just need to work on my bike pacing.
Changing my running ideas again. I feel that running in zone 1 has not helped me as much as I thought it would. Maybe it helped with building the volume but has seemed to hurt me with speed. Daniel's running formula has called for 2 quality sessions a week and easy running to fill in the rest of the milage. It seems that I've not been able to accomplish the faster sessions lately and my steady/faster running has become very difficult.
What am I changing?
1. I'm bringing up the intensity of my easier runs from zone 1 up to middle of zone 2, that would be 8:30's to 8:15's and/or HR of 148 to 154. Running slower that 8:30's has brought my cadence down and I think it's degrading economy.
2. I'm going back to 5 runs a week with slightly longer runs. Instead of 3.5 mile runs I'll be doing 6-7 with a mid-zone 2 intensity. My visions of 30 runs in 30 days are slipping away, I feel that it's not right for me now and that I need 2 days off for recovery, maybe next off season I will fit it in.
3. My easy weeks will be easier. Daniels running didn't give me enough rest on the easy week. I will go down near 25 miles instead of 30.
4. I'm going to start biking earlier that I had planned. I'm getting into the idea that I need bring my biking ability up so high that I can run any distance afterwards. If I can run the Half Marathon paces that I'm running now after biking, I'd be really happy. I just need to work on my bike pacing.
Monday, January 02, 2006
Monday
Normally a day off but I had a lot of time and energy so I used it
Swim approx 1500yds of breaststroke and butterfly drills.
Worked on kicking and stroke mechanics from a book that I have, had some fun doing it too.
Bike - yes bike for 20 minutes on trainer, just to get legs spinning, planning on getting 2 30 min sessions in this week.
Swim approx 1500yds of breaststroke and butterfly drills.
Worked on kicking and stroke mechanics from a book that I have, had some fun doing it too.
Bike - yes bike for 20 minutes on trainer, just to get legs spinning, planning on getting 2 30 min sessions in this week.
Sunday, January 01, 2006
Thursday through sunday
Thursday swim 2600yds
I've been so tired lately that I cut the swim down a couple hundred yards.
Friday run 3 miles
Still tired again so I ran 3 instead of 7, going to take saturday off from training.
Sunday run 10.4 miles 1:29:00 really easy HR 153. Ran on Hines and felt much better.
I've been so tired lately that I cut the swim down a couple hundred yards.
Friday run 3 miles
Still tired again so I ran 3 instead of 7, going to take saturday off from training.
Sunday run 10.4 miles 1:29:00 really easy HR 153. Ran on Hines and felt much better.
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