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.