Monday

Looking ahead I noticed that tuesday was going to have some poor weather so I decided to ride today. Hopefully I can get a short run in between the raindrops.

13 miles on the MTB at Maybury 1:10 HR 142

Swim 3000 Meters 1:00
Sets of 200
Warm up 800 (200S, 100K, 200P, 100K, 200S)
200 Straight :20 rest
200 Alt 25's non-free
200 Pull
4X50 fast
200 Straight :20 rest
200 Alt 25's non-free
200 Pull
4X50 fast :10 rest
2X100 :10 rest
200 pull
2X100 easy cool down

Sunday

I had planned to do a run bike run brick but I was just too tired to do it effectively so I just did a short run and bike

Run 5.1 miles 45:xx HR 138

Bike 22.8 miles 1:10:xx HR 133 144 watts

Still 2 hours isn't nothing to sneeze at

Saturday

Swim 4000 yards 1:20 with FAST
500 warm up
450 on 7:30
5X100 on 1:45
350 on 6:00
4X100 on 1:40
250 on 4:30
3X100 on 1:35
150 on 3:00
2X100 on 1:30
50 on 1:00
1X100 on 1:25
300 pull
8X25 IM order
250 cool down

Bike 85 miles in about 4:30 HR 132 142 watts
Plymouth to Dexter and back

Run 4 miles after the bike ride 34:xx HR 139

Thursday and Friday

Thursday
Swim 1500 meters easy about 30 minutes
I had stuff to do that evening.

Friday
Run 8 miles 1:08:xx on Hines drive
Swim with LALA 3200 yards
200 warm up
2X1500 (had fun)

Wednesday run

Not too long, just easy on Hines drive. I had to run between the raindrops.

10.05 miles 1:25:45 HR 139

Purposely ran easy, targeted between 8:30 and 8:45 miles

Training thoughts

5 weeks untill the Triple T and time to get serious about the bike (as if I wasn't serious before).

After Triple T, I will go into my Ironman plans that are not finalized yet, just a rough draft right now. I'm still seeking advise about periodization and dealing with my limiters.

Goals for the next 5 weeks.
Week ending 4/29/07
--Get running frequency back with 4 shorter runs and 1 long run, no need for more intensity this week. ~ 35-40 miles
--Ride long on hills and get used to them, no need for more intensity this week ~ 120 miles
--Maintain swiming ability. I'm at the best I've ever been right now. ~ 10,000 yards

Week ending 5/6/07
--Run hills twice short, run long once (1:45) run mid long (1:20), run fast and short, run short. ~ 40-45 miles
--Bike hills long 1 time (3:00), 2 mid distance ride (40 miles) 1 ride mid long easier maybe Gordo HIM brick. ~ 170 miles
--Maintain swim ~ 10,000 yards

Week ending 5/13/07
--Run hills twice short, run long once (2:00) run mid long (1:30), run fast and short, run short ~ 45 miles
--Bike hills long 1 time (4:00), 2 mid distance ride (40 miles) 1 ride mid long easier ~170 miles
--Maintain swim ~ 10,000 yards

Week ending 5/20/07
--Run hills twice short, run long once (2:00) run mid long (1:30), run fast and short, run short
--Bike hills long 1 time (4:00), 2 mid distance ride (40 miles) 1 ride mid long easier maybe Gordo HIM brick ~ 200 miles
--Maintain swim ~ 10,000 yards

Week ending 5/27/07
Race week so shorter quick stuff
Run ~ 20-25 miles
Bike ~80 miles
Swim 6-8,000 yards

Tuesday

Bike 42.3 miles 2:02.xx
HR 148 171 watts
A little spirited ride up and down Hines to 7 mile and Beck. I felt really strong and just went with it. HR was a bit high but that's normal for me to have a slightly higher HR when I've been off for several days.

Run 5.1 miles (normal 5.1 mile loop)
40:08 HR 155.
Near the same intensity as the bike and slightly higher HR also.

Monday swim

2700 meters just to get tri-training going again.

500 warm up
400 free moderate
4X100 on 2:00
300 free
3X100 free
200 free
2X100
100 moderate
100 quick
200 cool down

Michigan Masters swim meet times

I've still been training but have taken it easy for the Michigan Masters state meet. I wanted to be at my very best for this meet.

I set a personal record in every event I swam in.

Meet times:
1650 free 24:15.21 previous best 25:03.79
1000 free 14:33.08 previous best 15:02.1
500 free 7:04.56 previous best 7:15.xx
200 free 2:31.99 previous best 2:37.xx
100 free 1:08.97 previous best 1:09.4
50 free 29.89 previous best 30.xx
50 fly 43.36 :P
50 free 28.99 (200 mixed free relay) previous best 29.89 earlier in the day Thanks to the track start :)

Wednesday

This week is jumbled a bit cuz of the weather. I also don't want to blow myself up with a long run and screw up my swim training since I have Michigan Masters state meet in 2 weeks. For this week and next week I won't run over 10 miles. After state meet I will resume my long runs.

I want to swim 5 times this week with 3 of them shorter and faster to work on my speed. Next week I'll swim easier but still frequent.

Today was just a swim cuz it's raining pretty good outside.

Swim 2500 meters about 50 minutes

Tuesday

Nicer weather, I'll take it when I can
Bike 50 miles 2:26:37 HR 142 166 watts

Entire workout (166 watts):
Duration: 2:26:37
Work: 1457 kJ
TSS: 193.1 (intensity factor 0.89)
Norm Power: 178
VI: 1.07
Distance: 50.035 mi
----------------Min Max Avg
Power: ---------0 523 166 watts
Heart Rate: ---61 167 142 bpm
Cadence: ------33 105 87 rpm
Speed: ---------2.3 33.9 20.5 mph
Pace -----------1:46 26:06 2:55 min/mi
Hub Torque: ---0 445 58 lb-in
Crank Torque: -0 668 169 lb-in

Run 8 miles right after 1:04:40 HR 147

Monday

Feeling much better after time off
Run 1 lap around Kensington 8.3 miles 1:10:xx? HR 140

Swim 3100 meters with monday evening group

750 warm up (200S,100K,200P,100K,150S)
4X200 on 4:00 Free Decending
50 kick
4X150 on 3:00 Free Decending
50 kick
4X100 on 2:00 Free Decending
50 kick
4X50 on 1:00 Free Decending
200 cool down

Last half of week ending 4/8/7

I needed some time off last week cuz I was getting to the point that I didn't want to do my workouts plus it was cold and nasty outside. So here is a summery of the end of last week.

Wed run 3.6 miles on treadmill 30:00 HR 132

Thu Swim 1500 meters

Friday run 3.6 miles on treadmill 30:00 HR 134
Swim 2300 meters

Sat and Sun off

Tuesday evening ride

38.5 miles 1:54 HR 130
ave power 156 watts Norm power 169 watts

Hines drive end to end, just a little bit breezy. I felt pretty good and would have rode further but it started to rain.

Tuesday lunch run

OK, I've never had an issue running during lunch. Most of my run is on either a paved trail or a sidewalk. When I come to a driveway I look to make sure it's safe. If there is a car comming they are more than polite to me just about every time. People will go so far as to back up and let me pass.

There is about 1.5 miles where I have to run on the side of the road and again people are very curtious to me.

Now today everything was going just fine, drivers were cool, my run was safe. Then as I'm running across a driveway on a sidewalk, this guy comes flying into the driveway as I'm most of the way through it. He lays on the horn so I let the bird fly about 15 feet in front of him. Of course he is pissed since I made him 5 seconds late to the Asian Buffet and he's going to let me know about it. I see him pull next to the sidewalk so I go over to have a conversation with him.

He says "You're going to cause an accident" and "You don't have the right of way." Umm, I'm on a sidewalk wearing a bright red shirt on a sunny day, (pretty hard to miss if you ask me) and yes, I have the right of way, pedestrians allways do and it's not like I didn't even look cuz I know it's a dangerous place and I'm more cautious in that area. So I explain that to him in a way that I'm not so proud of. I start to run away and he calls me back saying "Hey kid, I wasn't done," Umm, I've got a 17 year old son, I'm not a kid, that pissed me off so I told him to get on a stairmaster and (you know what) off. I ran back to work and started working on the Heater Core Calorimeter again without missing a beat.

Well, with that said:
6.5 miles 42:40 HR 141 Hilly run

Monday

Run right after work, I want to hold down the run volume a little while I add bike time. Trying to add 5 hours of biking to my schedule all at once is just too much for me right now.

Run on hines
6.05 miles 49:03 HR 140
Pleasant running about 60 degrees. I got to wear my new red visor for the first time :)

Swim 2800 meters
One of my favorite pull workouts

800 warm up (200S,100K,200P,100K,200S) I like longer warmups
300 pull w/paddles
6X50 fast on 1:00
300 pull
4X50 on 1:00
2X300 pull
2X50 on 1:00 last one fast one - thanks Amy :)
200 cool down

Weekend training

I was pretty tired this weekend and decided to take some time off from running since that is where I am the strongest right now.  I've been light on sleep for about 2 weeks now and am feeling tired.

Remedy:  Back to getting 8 hours of sleep instead of 7 and then judge my situation from there.

Saturday
Swim 4300 yards 1:20
550 warm up (250S,200P,100K)
1X350 on 5:45
2X250
3X150
4X100 2250

1X275
2X150
3X75
4X50

4X50 fast
4X20 fast
200 cool down

there is more I'll have to figure out

Sunday
Bike 38.5 miles about 2 hours HR 129 160 watts
I went out to Island lake and rode the hills out that way.  1 lap of Island lake, through Kensington, 1 time up Kensington road and over Tower Hill, then I rode east past the GM proving grounds, south on Milford Rd and back into Kensington for another go at those two hills.  Out the gate and back to Island lake