Wednesday

Run on treadmill
9 miles 1:16:10 HR 145

Very borning run but I picked up the pace according to what I wrote earlier today.

Getting back on track

Feeling 100% again after last week's bug and am back on schedule.

Changing the run around a little and am going to run to HR again for a while. My HR has been so low lately that I don't think I have been challenging myself at all. In fact it's been down right boring. Now for runs other than a long run I'm going to run near the top of zone 1 and the bottom of zone 2 from last years numbers.

Using what I considered my LT from last summer (174 bpm) and looking them up in the Training Bible my running HR zones are as follows:

Zone 1 115 - 148
Zone 2 149 - 158
Zone 3 159 - 166
Zone 4 167 - 173
Zone 5 174 +

Runs under 1 hour my target will be 148 to 155.
Runs more than 1 hour will be under 148 to 150, formerly under 142.
This should bring my long pace near 8:10 and shorter stuff just under 8:00.

Sun
Bike Spin class 60 minutes

Monday
Run 60 minutes 7.1 miles HR 148

Tuesday
Run 45 minutes 5.6 miles HR 147 (lunch time)
Swim 3200 meters - endurance speed see below
Bike spin class 60 minutes HR 136
Run 30 minutes 3.6 miles HR 144

Swim 3200
warm up 300 free, 6X75, 200 free
4X250
--150 build :10 rest
--50 fast :05 rest
--50 easy :30 rest
300 kick
6X125
--75 build :10 rest
--25 fast :05 rest
--25 easy :20 rest
200 cool down

Near the end of the Week

Thursday
Swim 1500 meters
Bike 60 minutes in spin class

Didn't feel particularly good for either one so I didn't push it at all. This stomach bug has slowed me down quite a bit. The good news is that I'm feeling better now despite going into this morning's swim a bit shakey.

Planning on running on the treadmill later today after my son's performance, nothing hard just 45 to 60 min of easy running, about as much as I can stand. When I get home I've got to do a lot of cleaning since my place is a disaster from last week of doing absolutely nothing. I might spin for a few minutes on my bike if I'm feeling particularly strong.

This bug has also got me down a few more pounds since I really didn't eat much untill thursday. I've hit my goal of 142 lbs now and will start to concentrate on maintaining that weight. I haven't been this light since I was 18 years old and in my opinion my arms are looking scary thin. I'm also changing my diet to include more protein and fats than I had. My little experiement of eating nothing but vegetables and rice for dinner seemed to work well for losing weight but not so well for energy and performance. Going to try and get at least 6 ozs of protein from chicken or beef a day, will probably be in the neighborhood of 8 to 10 ozs. I'm also going to make an appointment with a dietician that was recommended to me by a friend.

The swim this morning went OK but I felt drained late in the swim when I'm normally very strong. I know it's from the lack of calories as I was hitting the Gatorade pretty strong for the buzz. I stopped a little short to get organized for my club's clother order. The swim went like this:

3000 yds
600 warm up
10X100 on 1:50 as
--1 to 3 breathe 3, 5, 7 strokes
--4 to 6 decending
--7 to 10 fast (came in around 1:22 to 1:25)

3X200 pull on 3:45

200 free on 4:00 (work on some drills for this group)
2X100 on 2:00
4X50 on 1:00
200 on 4:00

Wednesday

Been sick for a few days and haven't done anything.

Starting to rethink some training ideas during the week. I'll post them at the end of the week.

jaretj

Friday Saturday

Run
8 miles 1:04 something HR 140something. I'll fill in details later. I ran pretty fast for me.
A bit cold for me at 27° F but all that was cold was my hands since I didn't wear my normal gloves.

I went to the club party afterwards, had lots of fun. Met Jeff Mallett, the writer of Frazz

Saturday
Swim 4000 yards
600 warm up
6X225 on 3:45
6X125 on 2:00 as
--50 fly 25 back 25 breast 25 free
--50 back 25 breast 25 free 25 fly
--50 breast 25 free 25 fly 25 back
--50 free 25 fly 25 back 25 breast
--50 fly 25 back 25 breast 25 free
--50 back 25 breast 25 free 25 fly
6X100 pull on 1:45 (Funny story)
6X50 on 1:00 (odds 25 sprint 25 easy,evens 25 no breath 25 easy)
6X25 on :40 fast easy fast fast easy fast
250 cool down

Funny story: Everyone in lane 5 had paddles so we banged them out pretty fast. We were comming in around 1:15 to 1:20 and were really having a bit of fun.

Going to run later, I'll make corrections then.

Thursday

Did a lot of stuff today all in a row

Swim 3200 SCM
900 warm up
5X200 on 3:50
300 pull
5X100 on 1:55
16X25 as follows
--fast/easy,easy/fast,easy/fast (repeat pattern)
100 cool down

Run on treadmill
5 miles 41:20 HR 143

Bike Cycle 60 class HR 133

Run on treadmill
3 miles 24:12 HR 143
A little missleading since my HR takes 2 miles to get up (135, 145, 149)

Wednesday

Not able to run outside due to the poor weather
Run on treadmill
7 miles 1:00 HR 146

Tuesday

Swim 3400 meters
800 warm up
4X300 :15 RI odds neg split
2X200 :20 RI
300
2 min rest
10X50 4 fast 1 easy :45 RI
200 cool down

Bike 1:00 spin class HR 134
Anerobic intervals

Monday

Run
5.25 miles on treadmill 45 minutes HR 141
Easy running, I wanted to break the milage up cuz my right shoulder hurts when I run over an hour on the treadmill

Bike
Cycle 60 spin class 1:00 HR 134, different time and different instructor, I like this one too.

Run 3.6 miles on treadmill 30 minutes HR 149
I was looking for a 5 to 10 beat differential on this run. It was getting late and I wanted to get home so I only went 30 minutes.

I got a little bit behind, here's the skinny

I wanted to swim a meet on sunday (which I did) but I really wasn't sure if I should rest up for it or just train through it. Since I was a bit tired, I decided to rest and broke my chain of consecutive 45 mile run weeks. I feel that it was a good thing.

Saturday I swam about half of the workout I posted then worked with some new swimmers for the rest of the practice. Kind of selfish reasons cuz I really wanted to be stronger for the Sunday's meet. I decided not to run that night cuz of the crappy weather.

Sunday I swam 7 events
1000 yard free 15:02.1 - a personal best by about 15 seconds
800 mixed relay (200 yards) I swam 3rd
100 IM 1:39 - the first time I've done this and I know I can go quicker
100 free 1:11 - a few seconds off my best
200 free 2:37 - a personal best by 2 seconds
400 free realy (100 yards) I swam 2nd
500 free 7:24 - 7 seconds off my best but I was pretty tired as this was the last event

The duel between Dave D and I continues where he's faster in the shorter events and I'm faster in the longer events. The real test will be when we get back to open water racing and I don't have the flip turns to help me out. I've been told that's how I beat him in the longer stuff.

I planned on running later that night but I was just so tired. 2200 yard of racing took it's toll on me. When I got home I just sat on the couch, watched "Airplane!" and dozed off about 8:30pm

Saturday workout I missed

Warm up

8X50 kick
4X1100 as:
--5X50 stroke
--2X50 free
--2X100 stroke
--2X50 free
--5X50 free
--2X50 stroke
--2X50 free

250 pull

cool down

Thursday (The rest of the day)

Swim 2700 meters 1:00

Bike Cycle 60 spin class HR 135

Thursday's hilly run

Run
6.5 miles 53:24 HR 143

A little cold but tolorable, these hilly runs are getting a little easier plus it gives me a chance to practice running faster while going downhill.

Wednesday Long Run

Another 2 hour run. This is beginning to be more comfortable to do, even in the colder weather. Planning on this length of run untill it gets warmer outside and I don't have to wear a hat.

Run 14.1 miles 1:57:44 HR 141

A little bit faster than last week. I held back for the first half and picked it up a bit after that with the last 4 miles around 8:05's. I felt really strong and my feel felt light. I think it's because I've been getting more sleep lately.

Thursday is normally a day off from running but since I am swimming a meet on Sunday I will probably run my hilly route during lunch and run shorter on Saturday to be somewhat rested for the meet. I will also swim much easier on Saturday and probably help Jason video tape club members at the pool.

Tuesday

Swim 2100 SCM
I ran out of time cuz I did so much talking during swim time. I got there a little bit later than I planned on and I got out earlier to get into a spin class that I knew was going to fill up since all the resolutionaries are at the gym now.

Bike Cycle 60 spin class 1:00 HR 134
Fairly hard effort, I felt pretty good, I think it was a hill session with all of the standing.

Monday

I allmost took a zero last night but at the last minute I changed my mind.

I got to the gym to run a little on a treadmill since it was a bit cold outside and I feel like I may be getting a cold. Well I forgot my shorts so since I had my swim stuff with me I took a short swim in the pool. About 500 yards in all, just screwing around. Went home, made something to eat, watched a little bit of TV then grabbed my run stuff and headed out the door, took a drive around and wound up at the club again only with my run stuff.

Swim 500 meters about 10 minutes
Run 5 miles about 43 minutes, I get the details later.

Since I have this little cold that will probably be cleared up by tomorrow and my left foot has been hurting a little, I'm cutting my run today in favor of jutst swimming and biking. I'm going to run thursday instead. Also, I'm planning on doing a swim meet on sunday at EMU so I will probably be short on running miles this week. Going to try to get in the longer races at the meet.

Sunday

Bike
Cycle 60 spin class Aerobic Endurance HR 134

Run
7.7 miles 1:05:28 HR 137

I bonked 2.5 miles into this run, stopped and ate a gel, stretched a little bit then continued running. I felt so good that I figured I could get about 10 miles in...wrong, I had to put another gel down after another 3 miles, after that I decided to run back home. I really wanted to get 12 miles in to bring me up to 50 miles for the week but I guess it wasn't meant to be.

Still trying to lose some weight and was just too short on calories for the day.

Weekly totals:
Swim 13100 yards 4 swims 4:45:00
Bike 76.8 miles 4 rides 4:12:00
Run 46.2 miles 6 runs 6:29:43

Total time 15:46:23

Race wheels

Bike with the race wheels from the last 2 seasons
Renn 575 and HED CX 60 Tubulars

Bike with newer race wheels
PT with wheel cover and HED 3 clinchers

Training Thoughts

Swim:

I'm going to work on faster shorter stuff for a while. My volume should be close to the same but I will be doing shorter intervals that I don't enjoy too much like 50's, 75's and 100's. Most of the people I swim with are much faster than myself but I think the reason I can workout with them is that I don't slow down as much near the end of the workouts. I may also decide to work on some off strokes more too. Not too sure about that. I've had an issue with paddles recently, I fell of my MTB 3 weeks ago and hurt my lower right arm (my ulna about 1.5 inches above my wrist) and it's been taking some time to heal up, guess I'm not 18 anymore. Anywho, the extra pressure from using the paddles hurts it somewhat. I did 2X300 pull today and it felt better but I won't go with the longer pull sets with paddles for a few more weeks.

Bike:

Looking at getting in 5 hours of cycling a week for the next few weeks and then bumping it up to 6 hours untill it gets warm enough outside. Not so much concerned with intensity right now or milage, just time in the saddle. When I get to ride outside I will ride with more intensity than on the trainer or in the spin classes.

When I get back on the road I may do some early season power testing so I can benchmark myself later in the season. I will probably start with training zones based on where I was near the end of last season. Early plans are to ride 4 days a week with a longer ride, group ride, interval ride and a Run-Bike-Run brick. When I get into full swing I'm going to dedicate a ride to hills since I struggle on them compared to my training partners.

Run:

I'm going to pick up my easy pace a little. With so many runs under 140bpm I don't feel I am running fast enough except for my long runs. Now for runs less than 90 minutes (10-11 miles) I'm going to target near 8:20 instead of 8:35. With 8 weeks at 45 miles a week I feel I have improved enough to warrent an increase in pace. These easy runs are just getting too easy and I don't feel I am providing enough training stress to continue improvement.

I've done 2 hilly runs last week and they are tough for me. I've allways struggled on hills and I've allways seem to gain the most when I train on hills. Now I'm not going to go as far as run the Potowatami train once a week but I will continue with the hilly run through Northville which is fairly short compared to what I have been doing.

So now with a long run on Wednesday, a second long run on Sunday (almost as long) I've got 2 hilly runs, a tempo and a short easy to fill out the week. I'm going back to 6 runs since I'm not going to do the track workouts for a while, they didn't help as much as I though they would.

Saturday

Swim at LTF with friends from FAST

3700 SCM
800 warm up
2X300 pull
400 free :20 rest
4X100 free on 2:00
300
3X100 on 1:55
200
2X100 on 1:50
100 easy
4X50 fast on 1:10
200 cool down

Run on Hines drive

8 miles 1:06:58 HR 139
The HR is missleading, I ran the last 3 miles under 8:00 min/mile and still couldn't push it over 150. I've been running a lot of easy miles lately and instead of just the one quality day that I was doing, I think I'm going to repeat this week again with the Hilly runs at lunch if possible and a quicker run like today. I think those Hilly runs really help me the most.

Friday

Run during lunch.
6.5 miles 54:22 HR 141

There are some pretty good hills on this route including a .3 mile 5% grade hill. Same run as last tuesday.

Swim at Franklin High School
2500 yards
8X50 evens stroke in IM order
8X50 kick
4X100 free
4X100 IM
4X100 free
4X100 IM
100 cool down

Work on starts with Karen. She is so cool.

I was really concerned about losing my goggles when I dove in the pool, that part was fine, they stayed on much better than the old goggles. She went over how to do the starts, told me how to hold my head down, look up and then look down again. I got it right a couple of times and now I understand it better.

New Front wheel

Just got this today off of Ebay


Freddy Cat checking it out to make sure it's "Race Ready"

Thursday

Swim 3000 meters
I forgot my workout book again so I made something up. I wanted to do some shorter faster stuff and I find 75's difficult to do fast so I did a bunch of them. I tried to use my paddles again on the pulls but after the first 300 my right forearm hurt a bit from a MTB fall a few weeks ago so I put them away.

1000 warm up (250S, 100K, 300S, 100K, 250S)
300 pull
4X75 fast :15 rest
300 pull
4X75 fast
300 pull
4X75 fast
200 cool down

Bike Cycle 60 spin class HR 131
Felt pretty good, had to put down 2 gels after the swim to keep from bonking since I was short on calories for the day. I was able to follow the workout quite well.

Wednesday

Run
14 miles 1:59:29 HR 139
Run on Hines...out 1 hour and back.
Obviously neg split by :31

It was a bit warmer today and I got started at 3:30 instead of 4:30 like normal. Wasn't sure if I was going 12 or 14 but decided to go long(er). Longest run of the year so far :)

Sunday Monday Tuesday

Sunday
Swim 2000 meters
Just time in the pool
600 warm up
5X100 on 2:00
5X100 on 1:55
4X100 on 1:50
swim a little for cool down

Monday
Bike
22.8 miles in about 1:12
Road bike, Sheldon to 7 mile loop

Run
Treadmill 3.5 miles 30 minutes HR 145

Tuesday
Run during lunch 6.3 miles 52:27 HR 151
Fairly hilly route, this is the first time running up 5 mile hill. I'm going to try to do this on tuesday and thursday. Maybe friday if possible. I am also going to try and lengthen it to about 8 miles. I liked doing this earlier to break up the 3-a-days.

Swim 3000 meters in 1:10
1000 warm up
400 free :30 RI
4X100 free on 2:00
300
3X100 on 1:55
200
2X100 on 1:50
200 easy cool down

Bike Cycle 60 class, Hill repeats HR 135