Tuesday, February 28, 2006
Monday's run
My lungs need more time to heal. I ran 2 miles in about 17 minutes, My HR was about 160. I'll try again on wednesday.
Monday, February 27, 2006
Saturday, February 25, 2006
A big setback
This has been a terrible month for me, first the problem with my calf and now I'm just getting over pneumonia.
It started as a little cold and got pretty deep in my lungs. I normally never get sick and when I feel tired I just back off the training and pick up the sleep. It didn't work this time. I waited a few days to see a doctor, really after the worst of it, and she diagnosed me with it. That was thursday so it's been 2 days now, she prescribed me 5 horse pills in giant box called Levaquin.
While speaking to the doctor she was surprised at my weight saying that the nurse must have gotten it wrong cuz I didn't look like I was 148lbs. We discussed my workouts and immediatly understood why I was 10lbs heavier than I looked. She asked what kind of volume I did as well as where I did it. I didn't expect her to say that I could get back to running in only 3 days provided it was indoors like we discussed and I felt strong enough to do it. I thought she would have said to take at least 2 weeks off but she said that the infection would probably be cleared up in 2 to 3 days while the cough would probably last 1 to 2 weeks. Evidentially, the damage to my lungs is like skinning my knee but the coughing keeps irritating it so it will take a little time.
Well I'm not going to take 2 weeks off but I'm also not going to run tomorrow either. I'm going to see how I feel on Monday and go from there. This may be a blessing in disguise because I probably needed another week or two for my calf to heal up and this gives it that time.
Now the plan:
It's looking like the marathon is slipping away, that's OK cuz it was only a reason to keep running over the winter, I really don't enjoy running that long although Daniels kept it very interesting. I think it's time to move on to the next plan which included his third plan in prep for the Triple T and Steelhead. I've got 13 week untill the Triple T and a balanced plan is now in order.
I'm starting to think like this, this is my first run at it and I don't have my normal training tools with me right now.
13 Base Swim 10000 Bike 100 run 30
12 Base Swim 10000 bike 100 run 30
11 Easy Swim 8000 bike 75 run 25
10 Base Swim 10000 bike 150 run 35
9 Base Swim 10000 bike 150 run 40
8 Easy Swim 8000 bike 100 run 25
7 Base Swim 10000 bike 200 run 35
6 Base Swim 10000 bike 200 run 40
5 Easy Swim 8000 Bike 150 run 25
4 Build Swim 10000 Bike 250 run 30
3 Build Swim 10000 Bike 250 run 30
2 Easy Swim 8000 Bike 180 run 25
1 TT
It started as a little cold and got pretty deep in my lungs. I normally never get sick and when I feel tired I just back off the training and pick up the sleep. It didn't work this time. I waited a few days to see a doctor, really after the worst of it, and she diagnosed me with it. That was thursday so it's been 2 days now, she prescribed me 5 horse pills in giant box called Levaquin.
While speaking to the doctor she was surprised at my weight saying that the nurse must have gotten it wrong cuz I didn't look like I was 148lbs. We discussed my workouts and immediatly understood why I was 10lbs heavier than I looked. She asked what kind of volume I did as well as where I did it. I didn't expect her to say that I could get back to running in only 3 days provided it was indoors like we discussed and I felt strong enough to do it. I thought she would have said to take at least 2 weeks off but she said that the infection would probably be cleared up in 2 to 3 days while the cough would probably last 1 to 2 weeks. Evidentially, the damage to my lungs is like skinning my knee but the coughing keeps irritating it so it will take a little time.
Well I'm not going to take 2 weeks off but I'm also not going to run tomorrow either. I'm going to see how I feel on Monday and go from there. This may be a blessing in disguise because I probably needed another week or two for my calf to heal up and this gives it that time.
Now the plan:
It's looking like the marathon is slipping away, that's OK cuz it was only a reason to keep running over the winter, I really don't enjoy running that long although Daniels kept it very interesting. I think it's time to move on to the next plan which included his third plan in prep for the Triple T and Steelhead. I've got 13 week untill the Triple T and a balanced plan is now in order.
I'm starting to think like this, this is my first run at it and I don't have my normal training tools with me right now.
13 Base Swim 10000 Bike 100 run 30
12 Base Swim 10000 bike 100 run 30
11 Easy Swim 8000 bike 75 run 25
10 Base Swim 10000 bike 150 run 35
9 Base Swim 10000 bike 150 run 40
8 Easy Swim 8000 bike 100 run 25
7 Base Swim 10000 bike 200 run 35
6 Base Swim 10000 bike 200 run 40
5 Easy Swim 8000 Bike 150 run 25
4 Build Swim 10000 Bike 250 run 30
3 Build Swim 10000 Bike 250 run 30
2 Easy Swim 8000 Bike 180 run 25
1 TT
Thursday, February 16, 2006
Training thoughts
I'm still trying to figure out why I had my little calf problem, this is what I changed this season. I hope I haven't overthought this
1. Started using Daniels Running formula. This structure has 2 quality days per week in it, both days are longer days than the rest. After those 2 days are scheduled, I fill in the rest of my weekly running milage with easy running. Last season my faster days were my shorter days, mostly in the 4 to 6 mile range. So the biggest change with the program is my long days are fast and my short days are easy.
2. I started to toe off much more that I had before. Keeping my arms lower in front and pushing them back has me pushing off with my toes much more than I had done in the past. For the last week I have gone back to just falling on my feet (my idea of the pose technique). When I do it I feel much better and seem to increase my cadence a bit. I think I was over doing it with the push off, lengthening my stride and decreasing my turnover in the process. I'm going to have to unlearn what I've been working on and back off on the toe off idea. One good point about the armswing - toe off work is that my armswing seems to be more efficient and my right hand is straightening up throughout the swing.
3. I increased my off season milage to a max of 40 miles per week. While this is not a large change from last summer's max of 35, there has been significantly more intensity and my off-weeks have been near 30 miles. I don't think I was recovering during the recovery weeks because of the increased milage and intensity.
4. This is not really a big change but I have done most of my running on the indoor track at the health club which is pretty small with 14 laps per mile. Last season I did my fast sessions on the treadmill and was running straight and not around curves. I just dislike the treadmill cuz of the lack of airflow accross my body. Plus, sometimes I have gas and can't let it go on the treadmill, I know, not pleasant to talk about but it's a part of running, I feel uncomfortable all gassed up.
The running this week is going better than planned but I am still not going to increase to 5 runs untill next week. I'm thinking that I'll be running 1 hour on Friday and Sunday, that should give me 25 miles for the week. Next week I'll go up to 30 and see how I feel.
1. Started using Daniels Running formula. This structure has 2 quality days per week in it, both days are longer days than the rest. After those 2 days are scheduled, I fill in the rest of my weekly running milage with easy running. Last season my faster days were my shorter days, mostly in the 4 to 6 mile range. So the biggest change with the program is my long days are fast and my short days are easy.
2. I started to toe off much more that I had before. Keeping my arms lower in front and pushing them back has me pushing off with my toes much more than I had done in the past. For the last week I have gone back to just falling on my feet (my idea of the pose technique). When I do it I feel much better and seem to increase my cadence a bit. I think I was over doing it with the push off, lengthening my stride and decreasing my turnover in the process. I'm going to have to unlearn what I've been working on and back off on the toe off idea. One good point about the armswing - toe off work is that my armswing seems to be more efficient and my right hand is straightening up throughout the swing.
3. I increased my off season milage to a max of 40 miles per week. While this is not a large change from last summer's max of 35, there has been significantly more intensity and my off-weeks have been near 30 miles. I don't think I was recovering during the recovery weeks because of the increased milage and intensity.
4. This is not really a big change but I have done most of my running on the indoor track at the health club which is pretty small with 14 laps per mile. Last season I did my fast sessions on the treadmill and was running straight and not around curves. I just dislike the treadmill cuz of the lack of airflow accross my body. Plus, sometimes I have gas and can't let it go on the treadmill, I know, not pleasant to talk about but it's a part of running, I feel uncomfortable all gassed up.
The running this week is going better than planned but I am still not going to increase to 5 runs untill next week. I'm thinking that I'll be running 1 hour on Friday and Sunday, that should give me 25 miles for the week. Next week I'll go up to 30 and see how I feel.
Wednesday, February 15, 2006
Wednesday 2-15
I did a bunch of stuff today
Swim 2000 during lunch
400 warm up
300 pull w/paddles
4X50 fast on :55
300 pull
4X50 fast
300 pull neg split
300 pull easy
Run on Hines 6 miles 50:39 HR 155
Bike on Dad's trainer 20 miles 1:04 150 watts HR 145
Swim 2000 during lunch
400 warm up
300 pull w/paddles
4X50 fast on :55
300 pull
4X50 fast
300 pull neg split
300 pull easy
Run on Hines 6 miles 50:39 HR 155
Bike on Dad's trainer 20 miles 1:04 150 watts HR 145
Tuesday 2-14
Swim 3200yds, about 60 minutes, most of the total swim times are estimates cuz I don't wear a watch anymore while I swim. I just go off the pace clock for timing on each set.
600 warm up (200S, 2X200(50S,100K,50S))
400,300,200,100 moderate :20 RI
300,200,100 neg split :25 RI
200 fast
100 fast
4X150 pull
100 cool down
600 warm up (200S, 2X200(50S,100K,50S))
400,300,200,100 moderate :20 RI
300,200,100 neg split :25 RI
200 fast
100 fast
4X150 pull
100 cool down
Monday, February 13, 2006
Monday
Ran with minimal problems
5 miles 42:something HR 152
Planning on running 4 times this week and bringing Sunday's run up to 60 minutes.
Mon, Wed, Fri, Sun
5 miles 42:something HR 152
Planning on running 4 times this week and bringing Sunday's run up to 60 minutes.
Mon, Wed, Fri, Sun
Fri Sat Sun
Friday Swim 1500 yds 25:00
Saturday
Run 4 miles 34:14 HR 152, easy run again. Calf feeling much better. Going to 4 runs next week.
Swim 2000yds easy, feeling a bit drained
Sunday worked as a timer for the swim meet at Brighton
Bike 20 miles 1:10:00 HR 128 on my trainer
Saturday
Run 4 miles 34:14 HR 152, easy run again. Calf feeling much better. Going to 4 runs next week.
Swim 2000yds easy, feeling a bit drained
Sunday worked as a timer for the swim meet at Brighton
Bike 20 miles 1:10:00 HR 128 on my trainer
Thursday, February 09, 2006
Thursday
The running is much better, my calf is much stronger but still not 100% It feels better when I keep it relaxed as much as I can.
I'll keep the running short and try again on Saturday
4 miles 35:22 HR 150
Swim 2500yds, I was a drained so I cut it from 3500.
I'll keep the running short and try again on Saturday
4 miles 35:22 HR 150
Swim 2500yds, I was a drained so I cut it from 3500.
Wednesday, February 08, 2006
Wednesday
Bike 1:00 on trainer at home. 17 miles HR 122 E2 workout. Going to start lengthening the rides a little bit, maybe 10 to 15 minutes to start.
Tuesday, February 07, 2006
Tuesday's lunch run
I made it through 30 minutes without much trouble, just a little twinge in my calf. I ran easy 9 min/miles on the treadmill, the HR was something really low like high 130's.
Going to run again on thursday and see how it goes. Going to try to strenghten this up before I do any quality sessions again.
Going to run again on thursday and see how it goes. Going to try to strenghten this up before I do any quality sessions again.
Monday, February 06, 2006
Monday
It's been getting better
Saturday I ran a mile and my calf still hurt, not much but a little so I stopped and got into the pool for about 20 minutes.
Sunday bike 1:00 on my Dad's trainer, it has a very good road-like feel. 18.5 miles HR 122
Monday back in the pool
Swim 3450yds 1:10 easy workout
Bike on my trainer workout E1 64 minutes HR 119, I'm starting to like the trainer more now that I got the workout book.
Planning on 4 hours of riding this week to make up for some of the lack of running. Depending on the weather, I may get on the MTB trails. Going to try to run again tomorrow, nothing hurts now but I will not go over 30 minutes. I'll update after my run, hopefully during lunch.
Saturday I ran a mile and my calf still hurt, not much but a little so I stopped and got into the pool for about 20 minutes.
Sunday bike 1:00 on my Dad's trainer, it has a very good road-like feel. 18.5 miles HR 122
Monday back in the pool
Swim 3450yds 1:10 easy workout
Bike on my trainer workout E1 64 minutes HR 119, I'm starting to like the trainer more now that I got the workout book.
Planning on 4 hours of riding this week to make up for some of the lack of running. Depending on the weather, I may get on the MTB trails. Going to try to run again tomorrow, nothing hurts now but I will not go over 30 minutes. I'll update after my run, hopefully during lunch.
Saturday, February 04, 2006
A peak into another world
This has nothing to do with training.
My neighbor that lives right next to me (I live in an apartment) had some friends over last night and they were kind of loud. I was up late cuz Justin has a late practice but was ready to go to bed but the music was still loud. I went next door and asked them to turn it down and little and she was very apologetic and turned it down immediatly. She has allways been a nice neighbor so I didn't feel uncomfortable at all going over there.
Well, about 30 min later I hear this very soft knock on the door and she was there inviting me over to have a drink with her and her friends while still apologizing for the noise. She wouldn't take no for an answer so I went over to meet everyone. They were all nice, 3 younger guys about 25 yrs old, 1 older guy near my age and the 2 ladies both about 25. We all talked a bit, 2 of the guys left and we talked some more. My neighbor, of whome is very pretty, decided to show me her easy rider pictures and her Playboy application pictures and some others. Not wanting to be rude, but still uncomfortable, I made some nice comments about them and moved on back to the kitchen/living room where everyone else was. Well, they were all pretty lit-up and offered me some drinks and then something to smoke. Of course I declined and they were cool with that and held up for a while. After being there for about 30 minutes I decided to go back home from my friendly visit after they started lighting up.
This started to make me think about what kind of lifestyle they were living and how long they were going to do it. Were they going to get past this drug phase or get into trouble because of it. She has a young daughter that wasn't there that night and maybe they were responsible people and let loose while the little one was with her dad that night. I haven't know her to be a trouble maker and she is allways the sweetest person when I see her but I sincerely hope that she grows out of this phase and straightens up.
What would have happened if I chose that route? Having a son at 21 years old I could have really screwed him up had I started smoking dope. I know that I would have gone too far and probably lost him. Foutunetly I didn't choose to do that and today I can still claim that I have never smoked or taken anything or have ever even been drunk. I've had 5 beers in my lifetime, I can recall what each one was and where I hade it.
My neighbor that lives right next to me (I live in an apartment) had some friends over last night and they were kind of loud. I was up late cuz Justin has a late practice but was ready to go to bed but the music was still loud. I went next door and asked them to turn it down and little and she was very apologetic and turned it down immediatly. She has allways been a nice neighbor so I didn't feel uncomfortable at all going over there.
Well, about 30 min later I hear this very soft knock on the door and she was there inviting me over to have a drink with her and her friends while still apologizing for the noise. She wouldn't take no for an answer so I went over to meet everyone. They were all nice, 3 younger guys about 25 yrs old, 1 older guy near my age and the 2 ladies both about 25. We all talked a bit, 2 of the guys left and we talked some more. My neighbor, of whome is very pretty, decided to show me her easy rider pictures and her Playboy application pictures and some others. Not wanting to be rude, but still uncomfortable, I made some nice comments about them and moved on back to the kitchen/living room where everyone else was. Well, they were all pretty lit-up and offered me some drinks and then something to smoke. Of course I declined and they were cool with that and held up for a while. After being there for about 30 minutes I decided to go back home from my friendly visit after they started lighting up.
This started to make me think about what kind of lifestyle they were living and how long they were going to do it. Were they going to get past this drug phase or get into trouble because of it. She has a young daughter that wasn't there that night and maybe they were responsible people and let loose while the little one was with her dad that night. I haven't know her to be a trouble maker and she is allways the sweetest person when I see her but I sincerely hope that she grows out of this phase and straightens up.
What would have happened if I chose that route? Having a son at 21 years old I could have really screwed him up had I started smoking dope. I know that I would have gone too far and probably lost him. Foutunetly I didn't choose to do that and today I can still claim that I have never smoked or taken anything or have ever even been drunk. I've had 5 beers in my lifetime, I can recall what each one was and where I hade it.
Friday, February 03, 2006
It's been a really slow week
Without running and swimming it's been a pretty slow week.
Wednesday I was on the bike trainer for 60 minutes and rode pretty strong for this early in the year with a HR of 122.
Thursday I got on the MTB and rode a bit on Hines and found some trails back in the woods to get lost on. Not really technical or long, just muddy and short to give me something to do. I spent about 45 min on the bike.
Today I plan on swimming for about 60 min and may try to run for 30 min if everything feels OK. Wednesday my calf was still a bit weak so I wanted to give it two more days.
Planning on swimming Masters tomorrow and if the leg is OK I'll do 5 miles on sat and sunday.
Going to change the running a little bit by only doing one faster workout a week with the other one being long at an easy pace. Also, I will take the easy week down to 25 miles reguardless of what Daniels says and the hard weeks at 35 and 40 miles.
I am going to make an effort to get 3 hours of cycling in per week while holding the swimming volume near 10,000yds with 3000yd workouts instead of 4000's and 2000's.
Wednesday I was on the bike trainer for 60 minutes and rode pretty strong for this early in the year with a HR of 122.
Thursday I got on the MTB and rode a bit on Hines and found some trails back in the woods to get lost on. Not really technical or long, just muddy and short to give me something to do. I spent about 45 min on the bike.
Today I plan on swimming for about 60 min and may try to run for 30 min if everything feels OK. Wednesday my calf was still a bit weak so I wanted to give it two more days.
Planning on swimming Masters tomorrow and if the leg is OK I'll do 5 miles on sat and sunday.
Going to change the running a little bit by only doing one faster workout a week with the other one being long at an easy pace. Also, I will take the easy week down to 25 miles reguardless of what Daniels says and the hard weeks at 35 and 40 miles.
I am going to make an effort to get 3 hours of cycling in per week while holding the swimming volume near 10,000yds with 3000yd workouts instead of 4000's and 2000's.
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