Run 6.5 miles 52:55 HR 156, Indoor track at Ballys cuz I wanted a controlled environment. HR was lower than expected.
Q2 workout: 10 min E, 8 X (400m R with 400m E to rec), 10 min E
Legs were still a bit tired from the last two days. I haven't swam all week and it's strange not to be doing 2-a-days.
Friday, March 31, 2006
Thursday, March 30, 2006
Thursday bike ride
Very nice day outside 64 degrees and sunny, just like the weather channel said it would be.
Bike 38.3 miles 1:56 HR 142 Hines drive end to end.
Legs were still tired from yesterday and I had trouble pushing gears at times but I stuck to the plan and rode the whole thing. Leg strength is not where I would like it to be but I understand why, I just haven't put the time in the saddle yet. Hopefully 9 weeks will get me near where I need to be.
Bike 38.3 miles 1:56 HR 142 Hines drive end to end.
Legs were still tired from yesterday and I had trouble pushing gears at times but I stuck to the plan and rode the whole thing. Leg strength is not where I would like it to be but I understand why, I just haven't put the time in the saddle yet. Hopefully 9 weeks will get me near where I need to be.
Wednesday, March 29, 2006
First outdoor long run in a while
10.3 miles 1:27:04 HR 160
Nice run on Hines drive, normal 10 mile loop with an extra run around the corner of Hines and Ann Arbor Trail. Roman was riding his bike and slowed to chat for a little bit.
HR is still a little bit high but only by about 3 beats. I am running faster so maybe that's it.
It was a very nice day outside, sunny, 54 degrees and light wind. Hope to have more nice weather like this.
Nice run on Hines drive, normal 10 mile loop with an extra run around the corner of Hines and Ann Arbor Trail. Roman was riding his bike and slowed to chat for a little bit.
HR is still a little bit high but only by about 3 beats. I am running faster so maybe that's it.
It was a very nice day outside, sunny, 54 degrees and light wind. Hope to have more nice weather like this.
Tuesday, March 28, 2006
9 weeks 'till the TTT
Just as the header say's, 9 weeks untill the big weekend.
Training plan goes like this:
Wk-------Ending---Period--Event
9--Apr--4/2/2006--Base
8--Apr--4/9/2006--Base
7--Apr--4/16/2006-Base E
6--Apr--4/23/2006-Base
5--Apr--4/30/2006-Base
4--May--5/7/2006--Base E-Willow Duo
3--May--5/14/2006-Build
2--May--5/21/2006-Build--Nankin Mills Duo
1--May--5/28/2006-Race---Triple T
This week goes like this:
Mon Bike 1.25 hrs
Tue Run 30 min, Bike 1 hr
Wed Run 90 min Q1 workout, supposed to be sunny
Thu Swim 1 hr, Bike 1.5 to 2 hrs
Fri Swim 30 min, Run Q2 workout 1 hr
Sat Swim 1.5 hrs Masters, Run 45 min
Sun Bike Hills Quality workout, Run 45 min with Gavin and whoever else we can con into it :)
Approx Volumes:
Swim 8000 yds
Bike 120 miles
Run 30 miles
Run Q1 workout is E run with 5 to 8 strides
Run Q2 10 min E, 8 X (400m R with 400m E to rec), 10 min E
Bike Quality workout, 4 trips up Tower hill with 30 min warm up and cool down and 10 to 15 min in between.
The next week will be very similar but with different bike quality workout
Training plan goes like this:
Wk-------Ending---Period--Event
9--Apr--4/2/2006--Base
8--Apr--4/9/2006--Base
7--Apr--4/16/2006-Base E
6--Apr--4/23/2006-Base
5--Apr--4/30/2006-Base
4--May--5/7/2006--Base E-Willow Duo
3--May--5/14/2006-Build
2--May--5/21/2006-Build--Nankin Mills Duo
1--May--5/28/2006-Race---Triple T
This week goes like this:
Mon Bike 1.25 hrs
Tue Run 30 min, Bike 1 hr
Wed Run 90 min Q1 workout, supposed to be sunny
Thu Swim 1 hr, Bike 1.5 to 2 hrs
Fri Swim 30 min, Run Q2 workout 1 hr
Sat Swim 1.5 hrs Masters, Run 45 min
Sun Bike Hills Quality workout, Run 45 min with Gavin and whoever else we can con into it :)
Approx Volumes:
Swim 8000 yds
Bike 120 miles
Run 30 miles
Run Q1 workout is E run with 5 to 8 strides
Run Q2 10 min E, 8 X (400m R with 400m E to rec), 10 min E
Bike Quality workout, 4 trips up Tower hill with 30 min warm up and cool down and 10 to 15 min in between.
The next week will be very similar but with different bike quality workout
Tuesday
Run during lunch 3.7 miles 31:21 HR 151 easy
Bike on road bike - Hines drive Dearborn route 18 miles 59:30 HR 144
Still a little cold outside, 45 and cloudy, I wore my shell today over my underarmor and bike shirt and was too warm, I had to open the coat a bit so I wouldn't build up too much heat.
I was going to ride with a friend Doug G. but he couldn't start 'till 5:45 and I felt that would be too late.
Bike on road bike - Hines drive Dearborn route 18 miles 59:30 HR 144
Still a little cold outside, 45 and cloudy, I wore my shell today over my underarmor and bike shirt and was too warm, I had to open the coat a bit so I wouldn't build up too much heat.
I was going to ride with a friend Doug G. but he couldn't start 'till 5:45 and I felt that would be too late.
Monday, March 27, 2006
Monday
Bike 22.8 miles 1:14 HR 140
It was allmost 50 deg F outside and I had to take advantage of the warmer weather, we haven't been getting it lately. It was still a little on the chilly side for me but tolorable.
Without having a powermeter it's difficult to judge an exact effort but I know my body pretty well and know that I need to be about a certain speed and HR to get an effective workout.
About 20 min of warm up and then about 40 min above 145 bpm then about 5 min of cool down. It was getting dark and was time to get home, I knew it would cool off as soon as the sun set.
It was allmost 50 deg F outside and I had to take advantage of the warmer weather, we haven't been getting it lately. It was still a little on the chilly side for me but tolorable.
Without having a powermeter it's difficult to judge an exact effort but I know my body pretty well and know that I need to be about a certain speed and HR to get an effective workout.
About 20 min of warm up and then about 40 min above 145 bpm then about 5 min of cool down. It was getting dark and was time to get home, I knew it would cool off as soon as the sun set.
Sunday, March 26, 2006
More swim times State meet 2006
I didn't do any training at all this weekend so I could be at my best for the swim meet.
Saturday
100 free 1:12
50 free in the 200 free relay :30
Sunday
200 free 2:39
50 fly in the 200 medley relay :41
100 back 1:42, I could have gone faster
50 free :29
1000 free 15:13
Overall I did very well for me in the long distance stuff but my short swims weren't as fast as I hoped they'd be. I was dissapointed with my 50 and 100 free times although they are the fastest times I've ever swam.
I am so wiped out right now I'll probably fall asleep after watching the bike race. 9 events total with 5 of them today.
Saturday
100 free 1:12
50 free in the 200 free relay :30
Sunday
200 free 2:39
50 fly in the 200 medley relay :41
100 back 1:42, I could have gone faster
50 free :29
1000 free 15:13
Overall I did very well for me in the long distance stuff but my short swims weren't as fast as I hoped they'd be. I was dissapointed with my 50 and 100 free times although they are the fastest times I've ever swam.
I am so wiped out right now I'll probably fall asleep after watching the bike race. 9 events total with 5 of them today.
Friday, March 24, 2006
Michigan Master's state meet swim times 2006
I haven't really prepared for this meet but I did have two good swims tonight.
Much better than last year's times
http://jaretj.blogspot.com/2005/04/state-meet-swim-times.html
500 Free 7:15 - Last year 7:48
1650 Free 25:43 - Last year 27:40
I might be able to swim the 100 Free tomorrow, hoping for 1:10 :)
Much better than last year's times
http://jaretj.blogspot.com/2005/04/state-meet-swim-times.html
500 Free 7:15 - Last year 7:48
1650 Free 25:43 - Last year 27:40
I might be able to swim the 100 Free tomorrow, hoping for 1:10 :)
Wednesday, March 22, 2006
Wednesday - Quality Run
Run 8 miles 1:05:34 HR 158
I really wanted to see how I would feel to run a little bit faster but not overdo it. I came up with this plan that is a little bit difficult but builds up easy.
1 mile easy
1 mile .25 M pace (just under 8:00) .75 easy (8:40)
1 mile .50 M pace .50 easy
1 mile .75 M pace .25 easy
1 mile 1.0 M pace
1 mile easy
1 mile .75 M pace .25 easy
1 mile .50 M pace .50 easy
Walk a bit for more cool down.
Felt pretty good, I had to be carefull not to run too fast.
I really wanted to see how I would feel to run a little bit faster but not overdo it. I came up with this plan that is a little bit difficult but builds up easy.
1 mile easy
1 mile .25 M pace (just under 8:00) .75 easy (8:40)
1 mile .50 M pace .50 easy
1 mile .75 M pace .25 easy
1 mile 1.0 M pace
1 mile easy
1 mile .75 M pace .25 easy
1 mile .50 M pace .50 easy
Walk a bit for more cool down.
Felt pretty good, I had to be carefull not to run too fast.
Tuesday, March 21, 2006
Training Thoughts
What do I need to do to make next season faster?
Goals for A race, HIM
Swim 33 minutes
Bike 2:30
Run 1:45
With transitions that should get me near 4:51 which I hope will make the roll down for the 70.3 championships
Well, I think that gains in swimming will be hard to come by and 33 would be a really good wetsuit swim for me. If I follow the same training plan that I did last year and make the same improvements, I should be close.
Gain's from cycling will be the most important. While I have ridden better than a 2:30 last season, I will need to back it up with a strong run which I was not capable of before. A 1:45 run is well within my abilities on it's own, but I will need superior bike strength to pull it off.
Last season I rode mostly 4 times a week. Tuesday and Thursday was near 40 miles each. Saturday was 50 to 60 miles and sunday was mostly 50 miles with runs before and after. This gave me near 180 miles a week which did me quite well and kept me from being over trained.
This season I'm looking at bumping the bike volume up to 220 miles a week by possibly adding a monday ride with a local cycling club, riding to work on mon,wed,fri, and/or taking half days every other friday and getting some good miles in, possibly 2 hours with my friday run right afterwards.
While the bike volume will go up, I don't believe an increase in run volume will produce the same results. I do feel that the quality of my run training can be improved. Instead of easy days and some fast days here and there after a good bike ride, I plan on using Daniels Running formula's quality workouts integrated into my schedule. Sticking to my 3 week schedule, I will probably stay near 25, 30, and 35 mile weeks and not with the volume Daniels suggests, my off weeks will be much easier. I don't want a repeat of February's calf problems. I also need to make sure I get enough rest too. I'll be looking for my 8 hours a night and do my best in keeping to that schedule.
Basic training plan will be very similar to last season which for me was easy to follow.
Mon Swim 2500yds, short bike opt.
Tue Bike 2 hrs, run short easy (maybe mtb)
Wed Quality run long
Thu Swim 2500yds, Bike 2 hrs (maybe mtb)
Fri Swim Short, Quality run short, short bike opt.
Sat Swim open water, bike long, run trails/hills
Sun Run 45 min, bike 2:30, Run 45 min or something similar
Goals for A race, HIM
Swim 33 minutes
Bike 2:30
Run 1:45
With transitions that should get me near 4:51 which I hope will make the roll down for the 70.3 championships
Well, I think that gains in swimming will be hard to come by and 33 would be a really good wetsuit swim for me. If I follow the same training plan that I did last year and make the same improvements, I should be close.
Gain's from cycling will be the most important. While I have ridden better than a 2:30 last season, I will need to back it up with a strong run which I was not capable of before. A 1:45 run is well within my abilities on it's own, but I will need superior bike strength to pull it off.
Last season I rode mostly 4 times a week. Tuesday and Thursday was near 40 miles each. Saturday was 50 to 60 miles and sunday was mostly 50 miles with runs before and after. This gave me near 180 miles a week which did me quite well and kept me from being over trained.
This season I'm looking at bumping the bike volume up to 220 miles a week by possibly adding a monday ride with a local cycling club, riding to work on mon,wed,fri, and/or taking half days every other friday and getting some good miles in, possibly 2 hours with my friday run right afterwards.
While the bike volume will go up, I don't believe an increase in run volume will produce the same results. I do feel that the quality of my run training can be improved. Instead of easy days and some fast days here and there after a good bike ride, I plan on using Daniels Running formula's quality workouts integrated into my schedule. Sticking to my 3 week schedule, I will probably stay near 25, 30, and 35 mile weeks and not with the volume Daniels suggests, my off weeks will be much easier. I don't want a repeat of February's calf problems. I also need to make sure I get enough rest too. I'll be looking for my 8 hours a night and do my best in keeping to that schedule.
Basic training plan will be very similar to last season which for me was easy to follow.
Mon Swim 2500yds, short bike opt.
Tue Bike 2 hrs, run short easy (maybe mtb)
Wed Quality run long
Thu Swim 2500yds, Bike 2 hrs (maybe mtb)
Fri Swim Short, Quality run short, short bike opt.
Sat Swim open water, bike long, run trails/hills
Sun Run 45 min, bike 2:30, Run 45 min or something similar
Monday - Tuesday
Monday
Swim 2500yds much the same as Saturday
Warm up 300S,200 Kick on back w/fins, 6X50 back w/fins
10X50 Kick w/fins on 1:15 evens on back
6X100 pull on 1:45
8X50 on 1:15 start easy sprint last 10yds, evens on back
200 cool down
Tuesday
Bike 1:22 on trainer ~ 22 miles HR 125
Warm up
5 min easy
3X(1 min right leg 80%,1 min both legs, 1 min left leg 80%, 1 min both)
Main set
60 min, every 5 min Alt :30 spin up and :30 sprint
5 min cool down
Run 4 miles at Ballys 32:30
Swim 2500yds much the same as Saturday
Warm up 300S,200 Kick on back w/fins, 6X50 back w/fins
10X50 Kick w/fins on 1:15 evens on back
6X100 pull on 1:45
8X50 on 1:15 start easy sprint last 10yds, evens on back
200 cool down
Tuesday
Bike 1:22 on trainer ~ 22 miles HR 125
Warm up
5 min easy
3X(1 min right leg 80%,1 min both legs, 1 min left leg 80%, 1 min both)
Main set
60 min, every 5 min Alt :30 spin up and :30 sprint
5 min cool down
Run 4 miles at Ballys 32:30
Sunday, March 19, 2006
Saturday and Sunday
I didn't get the biking in that I wanted but I did get the running done. I got on the bike today for about 5 minutes and decided it wasn't warm enough for me not to get sick again.
Saturday Run 5 miles 39:55 HR 159
Sunday Run 8 miles 1:06:35 HR 156
Saturday Run 5 miles 39:55 HR 159
Sunday Run 8 miles 1:06:35 HR 156
Saturday, March 18, 2006
Friday plus Saturday morning
Friday
Bike 1:00 on trainer E2 HR 123, Run 7.1 miles easy 1:00:20 HR 156
Saturday Morning
Swim 2600yds masters, we are tapering for state meet.
800 warm up (300S,200K,300S)
10X50 kick on 1:15
6X100 pull on 1:45
10X50 free start easy sprint last 10 yds
200 cool down
Still need to bike and run today
Bike 1:00 on trainer E2 HR 123, Run 7.1 miles easy 1:00:20 HR 156
Saturday Morning
Swim 2600yds masters, we are tapering for state meet.
800 warm up (300S,200K,300S)
10X50 kick on 1:15
6X100 pull on 1:45
10X50 free start easy sprint last 10 yds
200 cool down
Still need to bike and run today
Friday, March 17, 2006
Thursday
I've been working late every day this week and thursday I didn't have time to bike so I'll make it up if I can.
Swim 2400yds Anerobic Endurance
Warm up 300S, 8X75 :15 RI, 300 kick
500 easy :20RI
3X75 fast :30 RI
1X75 easy :20 RI
2X75 fast :30 RI
1X75 easy :20 RI
1X75 fast
100 cool down
I swam most of the 75s in 1 min and really put everything I had into them. This was a fast training day so there was a lot of rest between the sets.
Swim 2400yds Anerobic Endurance
Warm up 300S, 8X75 :15 RI, 300 kick
500 easy :20RI
3X75 fast :30 RI
1X75 easy :20 RI
2X75 fast :30 RI
1X75 easy :20 RI
1X75 fast
100 cool down
I swam most of the 75s in 1 min and really put everything I had into them. This was a fast training day so there was a lot of rest between the sets.
Wednesday, March 15, 2006
Wednesday
Run 8 miles, 1:04:51, HR 159, 8:06 average, Ballys track
I was getting bored again so I was looking for someone to play you suck with when after 4 miles into my run, this young guy (guessing about 20) came running by me. Well I couldn't let him go and lose the game so I picked up the pace and ran him down. I figured that he would last about 1 mile and then quit but he kept going so I figured he would stop after 2 miles, nope!!! he kept going. Finally after 3 miles he took off and I couldn't keep up with him, I figured he was having a final sprint and was right. A half a lap later I passed him while he was cooling down. It's a good thing cuz I was baked.
I spent the last mile cooling down figuring that instead of doing 10 miles that I had enough stress for the day and finished up with only 8 miles. After yesterday's BT swim I didn't need another BT workout.
I was getting bored again so I was looking for someone to play you suck with when after 4 miles into my run, this young guy (guessing about 20) came running by me. Well I couldn't let him go and lose the game so I picked up the pace and ran him down. I figured that he would last about 1 mile and then quit but he kept going so I figured he would stop after 2 miles, nope!!! he kept going. Finally after 3 miles he took off and I couldn't keep up with him, I figured he was having a final sprint and was right. A half a lap later I passed him while he was cooling down. It's a good thing cuz I was baked.
I spent the last mile cooling down figuring that instead of doing 10 miles that I had enough stress for the day and finished up with only 8 miles. After yesterday's BT swim I didn't need another BT workout.
Tuesday, March 14, 2006
Tuesday's swim
I had to work over today so I changed my schedule a little bit and swam long. I figured after doing a BT swim workout I should cut the bike ride.
4000yds 1:20:00, sets of 300 with 600 warm up and 400 cool down. My normal favorite set :)
4000yds 1:20:00, sets of 300 with 600 warm up and 400 cool down. My normal favorite set :)
Tuesday run
What the heck happened to the warm weather!?!? Allmost 70 deg F yesterday and now it 30 freaking something outside, it forced me indoors again for my mid-day run.
Run 3.8 miles 30:25 HR 156, my HR has been about 5 beats high since I came back to running but I'm still running the same paces cuz of my new running philosophy. I feel good so I'm going with it.
Run 3.8 miles 30:25 HR 156, my HR has been about 5 beats high since I came back to running but I'm still running the same paces cuz of my new running philosophy. I feel good so I'm going with it.
Monday, March 13, 2006
Monday
Swim 1500yds 30 min
I really didn't feel like swimming today. I'll swim again tomorrow with more heart.
Bike 1:05 on trainer ~ 20 road miles
That's one of the reasons I cut the swim short. E1 workout from Workouts in a Binder
I really didn't feel like swimming today. I'll swim again tomorrow with more heart.
Bike 1:05 on trainer ~ 20 road miles
That's one of the reasons I cut the swim short. E1 workout from Workouts in a Binder
This week's training schedule
This week's schedule is kind of ambitious but I really need it. I will keep to the running and swimming schedule but I may not get all of the bike riding in if the weather doesn't cooperate.
Mon Swim 1:00 E1 Bike 1:00
Tue Bike 1:00 E2 Run easy 4 miles
Wed Run easy 10 miles
Thu Swim 1:00 SS1 Bike 1:20
Fri Swim 30 min AE Run 7 interval type workout
Sat Swim Masters 1:30 Bike E1 1:20 Run 4 easy
Sun Bike 1:20 E2 Run 7 easy
This should be between 14 and 15 hours. Next week is an easy week with Michigan Masters State meet on friday, saturday and sunday. I won't be able to swim saturday during the day but I will be free for the rest of the weekend. Hopefully I will be able to swim these events:
1650 free
500 free
200 free
100 free
100 back
50 back
200 free relay
200 medley relay
Mon Swim 1:00 E1 Bike 1:00
Tue Bike 1:00 E2 Run easy 4 miles
Wed Run easy 10 miles
Thu Swim 1:00 SS1 Bike 1:20
Fri Swim 30 min AE Run 7 interval type workout
Sat Swim Masters 1:30 Bike E1 1:20 Run 4 easy
Sun Bike 1:20 E2 Run 7 easy
This should be between 14 and 15 hours. Next week is an easy week with Michigan Masters State meet on friday, saturday and sunday. I won't be able to swim saturday during the day but I will be free for the rest of the weekend. Hopefully I will be able to swim these events:
1650 free
500 free
200 free
100 free
100 back
50 back
200 free relay
200 medley relay
Sunday, March 12, 2006
Friday Saturday Sunday runs
Friday 8 miles at Ballys track 1:06:00 HR 159. It was dead at the club and nobody was on the track but me for any length of time. A very uneventful run.
Saturday 3.6 miles 30:08 HR 156. I ran from the hotel down to the end of the road and back. We were having a party so I really didn't have much time to run. The weather was really nice. The party was interesting with a lot of the hockey parents getting trashed. A bunch of 40 and 50 year olds acting like kids.
Sunday 8 miles on Hines drive 1:09:09 HR 159. Started off easy built up to a good speed on the back half (splits 35:31,33:38)
Saturday 3.6 miles 30:08 HR 156. I ran from the hotel down to the end of the road and back. We were having a party so I really didn't have much time to run. The weather was really nice. The party was interesting with a lot of the hockey parents getting trashed. A bunch of 40 and 50 year olds acting like kids.
Sunday 8 miles on Hines drive 1:09:09 HR 159. Started off easy built up to a good speed on the back half (splits 35:31,33:38)
Weekend training
I got 8 mile run in on friday and 3.6 miles in on saturday. I'll get the details later, I'm still in the hotel. Yes, the Best Western has wireless internet but no pool to swim in. I was going to swim at the local YMCA but $10 for one day was a little steep for me.
The hockey team is doing really well. They have won all 3 the games so far and are in the finals today at 11:30am. We are playing a team that we have beat 5 times this year so far. I'm going to try to get some pictures and post them when I get home.
The hockey team is doing really well. They have won all 3 the games so far and are in the finals today at 11:30am. We are playing a team that we have beat 5 times this year so far. I'm going to try to get some pictures and post them when I get home.
Friday, March 10, 2006
Last Hockey Tournament :(
My son is 16 years old now and this will probably be the last full season of Hockey for him. He is the Drum Major for his high school marching band and next season he will be in charge of the whole band. Because of this, we won't be able to go to hockey practices and games untill November which is about half way through the hockey season.
Tonight we get to go to Port Huron (Michigan) for the end of the season tournament. Luckily, there is a lap pool there so I have a place to swim. I'll just run on the road to get my running fix.
The kid is getting older and has one year of high school left and then it's college time. Probably a local college for 2 years and then Eastern Michigan University for the last 2 years for a teaching degree. It's funny that most of his friends' parents are 10 to 15 years older than me (I'm 38, 39 according to USAT) and they still have little ones too. I don't plan on having any more kids which makes it difficult to date anyone near my age. A lot of ladies near my age have got their careers set and want to start a family now so I normally don't date anyone that is younger then me.
Back to the weekend. I'll try to find a spinning bike at the hotel to get an hour in and should be able to get 2 swims in. I'll have to wear a pair of shorts over my speedo so I don't embarrass my son while walking to the pool, that would be funny :) One game friday night, two on saturday and if we make the finals, one game on sunday. The team has played really well this season so I would expect to make the finals. After today I probably won't have any updates untill monday unless the hotel has wireless access.
Wish us luck
Tonight we get to go to Port Huron (Michigan) for the end of the season tournament. Luckily, there is a lap pool there so I have a place to swim. I'll just run on the road to get my running fix.
The kid is getting older and has one year of high school left and then it's college time. Probably a local college for 2 years and then Eastern Michigan University for the last 2 years for a teaching degree. It's funny that most of his friends' parents are 10 to 15 years older than me (I'm 38, 39 according to USAT) and they still have little ones too. I don't plan on having any more kids which makes it difficult to date anyone near my age. A lot of ladies near my age have got their careers set and want to start a family now so I normally don't date anyone that is younger then me.
Back to the weekend. I'll try to find a spinning bike at the hotel to get an hour in and should be able to get 2 swims in. I'll have to wear a pair of shorts over my speedo so I don't embarrass my son while walking to the pool, that would be funny :) One game friday night, two on saturday and if we make the finals, one game on sunday. The team has played really well this season so I would expect to make the finals. After today I probably won't have any updates untill monday unless the hotel has wireless access.
Wish us luck
Thursday, March 09, 2006
Thursday
More stuff today, time to suck it up and do the training that's needed.
Swim a short ME workout 2200yds
1000 warm up (200S,200K,200S,6X75)
4X100 @ 1:35 :25 rest
4X100 @ 1:30 :20 rest
6X50 @ :40-:45 :20 rest
100 cool down
Bike in a little bit of rain on the road
20.5 miles, 1:03:14, HR 141
Swim a short ME workout 2200yds
1000 warm up (200S,200K,200S,6X75)
4X100 @ 1:35 :25 rest
4X100 @ 1:30 :20 rest
6X50 @ :40-:45 :20 rest
100 cool down
Bike in a little bit of rain on the road
20.5 miles, 1:03:14, HR 141
Wednesday, March 08, 2006
Wednesday's run
It's not a long run yet but it's getting there.
61 minutes 7.4 miles HR 160
I was getting bored so I played You Suck with several people at the track.
Thanks Sheila :)
Explaination here
61 minutes 7.4 miles HR 160
I was getting bored so I played You Suck with several people at the track.
Thanks Sheila :)
Explaination here
Tuesday, March 07, 2006
Holy cow!!! I actually got the bike on the road!!!
Road Bike 23 miles 1:19 HR 146
The weather channel says 42 but it's a cold 42. I dressed light cuz I thought I would warm up but I was just a little bit cold.
My normal loop up to 7 mile road and back.
I met two nice riders, the first was Fred from the Wolverines club. Most of the time those guys snub me but this guy could change me opinion of theie club. We chatted for a few miles and then I split off to go home. The second guy was Brent. He had a flat about .1 miles from my house, I was just about done so I stopped and gave him a CO2 cartridge. Chatted a bit about triathlon and then I went home.
The weather channel says 42 but it's a cold 42. I dressed light cuz I thought I would warm up but I was just a little bit cold.
My normal loop up to 7 mile road and back.
I met two nice riders, the first was Fred from the Wolverines club. Most of the time those guys snub me but this guy could change me opinion of theie club. We chatted for a few miles and then I split off to go home. The second guy was Brent. He had a flat about .1 miles from my house, I was just about done so I stopped and gave him a CO2 cartridge. Chatted a bit about triathlon and then I went home.
Tuesday lunch swim
I'm feeling so much stronger, now all I need to do is get 8 hours of sleep.
Swim during lunch 2500yds, 45 minutes
600 warm up (400 swim, 200 kick)
6X150 pull w/paddles decending pairs :20 rest
6X100 pull w/paddles decending pairs :15 rest
6X50 pull w/paddles decending pairs :10 rest
100 cool down
It seems really nice outside, I might be able to get a ride on Hines Drive today. :)
Swim during lunch 2500yds, 45 minutes
600 warm up (400 swim, 200 kick)
6X150 pull w/paddles decending pairs :20 rest
6X100 pull w/paddles decending pairs :15 rest
6X50 pull w/paddles decending pairs :10 rest
100 cool down
It seems really nice outside, I might be able to get a ride on Hines Drive today. :)
Monday, March 06, 2006
Monday
I ran 30 minutes today without any issues. My calf is feeling pretty good.
30:15, 3.62 miles, HR 156
I'm taking the rest of the day off since this is the first time I've run two days in a row in quite a while.
30:15, 3.62 miles, HR 156
I'm taking the rest of the day off since this is the first time I've run two days in a row in quite a while.
Sunday, March 05, 2006
Friday Saturday Sunday
Not much to report on
Friday Run 2 miles, right calf still sore
Saturday Swim 3200yds, finally a swim of some length and I felt pretty good, I ran out of time or it would have been 4000yds.
Sunday Run 4 miles, HR was high but I got the run it without any pain in either calf.
Bike 40 minutes with MTB on the road, I don't have a 'puter on the bike but I know it was close to 11 miles.
I got a new book that was recommended on Slowtwitch, I've just gone through the part on lower leg pain and it seems to help a lot. When I get more into it I'll write more about the book.
Starting reading another book last wednesday, "Swimming to Antarctica : Tails of a Long-Distance Swimmer" by Lynne Cox. I got it for inspiration and I really like it. I'm only 60 pages into it but it's very interesting and very easy reading. I'll write more about that one too when I get further into it. I would allready recommend it to anyone that likes a good story and need inspiration.
Friday Run 2 miles, right calf still sore
Saturday Swim 3200yds, finally a swim of some length and I felt pretty good, I ran out of time or it would have been 4000yds.
Sunday Run 4 miles, HR was high but I got the run it without any pain in either calf.
Bike 40 minutes with MTB on the road, I don't have a 'puter on the bike but I know it was close to 11 miles.
I got a new book that was recommended on Slowtwitch, I've just gone through the part on lower leg pain and it seems to help a lot. When I get more into it I'll write more about the book.
Starting reading another book last wednesday, "Swimming to Antarctica : Tails of a Long-Distance Swimmer" by Lynne Cox. I got it for inspiration and I really like it. I'm only 60 pages into it but it's very interesting and very easy reading. I'll write more about that one too when I get further into it. I would allready recommend it to anyone that likes a good story and need inspiration.
Cyborg Name Decoder
I thought this was pretty cool.
width="240" height="180"
alt="Journeying Artificial Replicant Engineered for Troubleshooting"
border="0">
width="240" height="180"alt="Journeying Artificial Replicant Engineered for Troubleshooting"
border="0">
Thursday, March 02, 2006
Tuesday Wednesday Thursday
Feeling much better:
Tuesday swim 1000yds
Wednesday run 3.5 miles
Thursday Swim 1700yds
I'm not where I thought I would be but I'm getting stronger and stronger and feeling much better. Having a little problem with my right calf as well as my left. I think I'm trying to come back too quickly.
Planning on running and biking tomorrow, Saturday I'll try to swim with my master's team and Sunday I'll try to get a bike and run in again.
Tuesday swim 1000yds
Wednesday run 3.5 miles
Thursday Swim 1700yds
I'm not where I thought I would be but I'm getting stronger and stronger and feeling much better. Having a little problem with my right calf as well as my left. I think I'm trying to come back too quickly.
Planning on running and biking tomorrow, Saturday I'll try to swim with my master's team and Sunday I'll try to get a bike and run in again.
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