Wednesday
Run 5.3 miles in about 45 minutes HR 139
Swim got cut a little short
200 warm up
5X200 (Pull, IM, Free, IM, Pull)
3X100 Kick
200 back working on rotation and balance
200, 150, 100, 50 back :15 rest
12X25 sprints
200 cool down
Thursday
Run 6.35 miles in 54 minutes HR 138
New shoes to try out, Mizuno Wave Precision 8. So far they are OK, we'll see more when I've got 100 miles on them.
Thursday, September 27, 2007
Wednesday, September 26, 2007
Training Thoughts
What to do for next year?
Well for the last 2 seasons I've tried to run a lot to build endurance, I've gotten faster but only a little last season. Why? I feel it's because I have a difficult time running faster cuz I'm inefficient. I'm really good at running 8 min/miles but when I get under 7:30 it really kills me. Because of this I think a change is in order.
I'm not going to focus on run volume this winter where as last winter I ran 40 to 50 miles a week, I'm going to focus on quality for 2 of my runs per week and leave the other 3 days as easy and short running so I can recover easily. One of my workouts will come from Dave Peterson's track day and the other I'll just get out of Daniels Running Formula. I'm looking to peak at 35 mpw while holding average milage near 30 mpw.
In place of the time spent running I'm going to put that toward biking, easy, hard or whatever I feel like doing untill January when I will start my next training program prepping for the Triple T again. This year I want to peak for that race weekend and not use it to train through. So that will be my first "A" race so to speak and then peak again 10 weeks later for Steelhead 70.3.
My swimming volume will be about the same as last season (10,000 to 14,000 a week) and I will continue to swim with LALA (masters club) throughout the fall/winter/spring. We may have a VIP coach soon, I don't think I'm allowed to say who yet but she is very influential in the world of swimming and triathlon.
A preliminary race schedule for next season:
Duathlon in April or early May
Triple T in late May "A"
Ann Arbor Tri or Rockman Tri in early June
Peterborough HIM in July
Probably a sprint in here somewhere
Steelhead 70.3 in early Aug "AA"
Sylvania Oly in mid Aug
Another Oly in Sept, maybe the Great lake Escape in Ohio
Well for the last 2 seasons I've tried to run a lot to build endurance, I've gotten faster but only a little last season. Why? I feel it's because I have a difficult time running faster cuz I'm inefficient. I'm really good at running 8 min/miles but when I get under 7:30 it really kills me. Because of this I think a change is in order.
I'm not going to focus on run volume this winter where as last winter I ran 40 to 50 miles a week, I'm going to focus on quality for 2 of my runs per week and leave the other 3 days as easy and short running so I can recover easily. One of my workouts will come from Dave Peterson's track day and the other I'll just get out of Daniels Running Formula. I'm looking to peak at 35 mpw while holding average milage near 30 mpw.
In place of the time spent running I'm going to put that toward biking, easy, hard or whatever I feel like doing untill January when I will start my next training program prepping for the Triple T again. This year I want to peak for that race weekend and not use it to train through. So that will be my first "A" race so to speak and then peak again 10 weeks later for Steelhead 70.3.
My swimming volume will be about the same as last season (10,000 to 14,000 a week) and I will continue to swim with LALA (masters club) throughout the fall/winter/spring. We may have a VIP coach soon, I don't think I'm allowed to say who yet but she is very influential in the world of swimming and triathlon.
A preliminary race schedule for next season:
Duathlon in April or early May
Triple T in late May "A"
Ann Arbor Tri or Rockman Tri in early June
Peterborough HIM in July
Probably a sprint in here somewhere
Steelhead 70.3 in early Aug "AA"
Sylvania Oly in mid Aug
Another Oly in Sept, maybe the Great lake Escape in Ohio
Tuesday, September 25, 2007
Tuesday
Run with Dave's group again but at Farmington Harrison High School.
This speed stuff is hard and I'm not used to it. They have said it will take 4 to 6 weeks to notice any difference, I sure hope so. Now that I feel recovered from IMMoo I'm going to start getting back to 5 shorter runs per week but still no structured plans for a while, just Dave's workout on Tuesdays will have any thought to them.
Anywho the workout went as follows, he said to run these at my 5K pace which would be near 7 min/mile.
Warm up ~1 mile, I got there late and didn't get in as much as I wanted to.
3 times through:
400M - 200M recovery
600M - 200M recovery
800M - 400M recovery
1 mile cool down
This was just over 6.5 miles. I started a little harder than I should have, 6:30 to 6:45 for the first set then settled into 7:00 for the next two. I could not have done another set as I had a side stitch that was killing me. I walked a little bit afterwards then got in my cool down after a few minutes.
This speed stuff is hard and I'm not used to it. They have said it will take 4 to 6 weeks to notice any difference, I sure hope so. Now that I feel recovered from IMMoo I'm going to start getting back to 5 shorter runs per week but still no structured plans for a while, just Dave's workout on Tuesdays will have any thought to them.
Anywho the workout went as follows, he said to run these at my 5K pace which would be near 7 min/mile.
Warm up ~1 mile, I got there late and didn't get in as much as I wanted to.
3 times through:
400M - 200M recovery
600M - 200M recovery
800M - 400M recovery
1 mile cool down
This was just over 6.5 miles. I started a little harder than I should have, 6:30 to 6:45 for the first set then settled into 7:00 for the next two. I could not have done another set as I had a side stitch that was killing me. I walked a little bit afterwards then got in my cool down after a few minutes.
Monday
Swim with LALA
2600 yards I couldn't get the whole workout in
Warm up:
300 easy
300 pull
8X50 kick
Main set:
4X as follows:
100 free
100 IM
100 off stroke
100 free (I finished the 4th set)
12X25 sprints
Cool down:
200 easy
2600 yards I couldn't get the whole workout in
Warm up:
300 easy
300 pull
8X50 kick
Main set:
4X as follows:
100 free
100 IM
100 off stroke
100 free (I finished the 4th set)
12X25 sprints
Cool down:
200 easy
Sunday, September 23, 2007
Friday Saturday Sunday
Still another light weekend of training. Really just doing fun stuff.
Friday
Edit: I forgot I ran at Cass Benton, about 3 miles in the bigger hills ~ 27 minutes ~ 141 bpm
Swim with LALA 3200 yards
Warm up 400 yards free
8X100 (25 swim 50 drill 25 kick)
Main Set
4X Below
100 fly/free
50 back
50 breast/free
50 back
50 breast/free
50 back
100 free
Cool down
200 free
Sat
Swim with FAST 4100 yards
Warm up
200 S 100 K 100 S
4X50 drill (catch up, fist, one arm, fingertip drag)
Main set
200 easy pull
500 free ~ 9:00
5X100 on 1:50
400 ~ 7:30
4X100 on 1:45
300 ~ 5:00
3X100 on 1:40
12X25 kick IM order :15 rest
4X100 pull if finished early
200 cool down
Sunday Off - Worked on GF house
Friday
Edit: I forgot I ran at Cass Benton, about 3 miles in the bigger hills ~ 27 minutes ~ 141 bpm
Swim with LALA 3200 yards
Warm up 400 yards free
8X100 (25 swim 50 drill 25 kick)
Main Set
4X Below
100 fly/free
50 back
50 breast/free
50 back
50 breast/free
50 back
100 free
Cool down
200 free
Sat
Swim with FAST 4100 yards
Warm up
200 S 100 K 100 S
4X50 drill (catch up, fist, one arm, fingertip drag)
Main set
200 easy pull
500 free ~ 9:00
5X100 on 1:50
400 ~ 7:30
4X100 on 1:45
300 ~ 5:00
3X100 on 1:40
12X25 kick IM order :15 rest
4X100 pull if finished early
200 cool down
Sunday Off - Worked on GF house
Thursday, September 20, 2007
Thursday
MTB about 10 miles in nearly an hour at Maybury State Park. Just rolling around having fun.
Might go out to Pickney this sunday to ride. I really like that trail.
Might go out to Pickney this sunday to ride. I really like that trail.
Wednesday, September 19, 2007
Tuesday Wednesday
Tuesday
Track workout with Dave Peterson
About 15 min warm up
4X1200 at 6:50 -- 2 to 2.5 min jogs between
10 min cool down
6.5 miles approx 50 minutes
Wednesday
Swim with LALA (Oh yea, I joined another masters club)
Warm up
200 free
10 X 100 IM on 2:00
3X100 backstroke kick w/fins
Main set
200 easy back working on rotation and body position
200,150,100,50 back :20 rest
8X25 back sprints (about :30 rest)
500 free or pull (I got 250 into this and it was time to quit)
200 cool down
Track workout with Dave Peterson
About 15 min warm up
4X1200 at 6:50 -- 2 to 2.5 min jogs between
10 min cool down
6.5 miles approx 50 minutes
Wednesday
Swim with LALA (Oh yea, I joined another masters club)
Warm up
200 free
10 X 100 IM on 2:00
3X100 backstroke kick w/fins
Main set
200 easy back working on rotation and body position
200,150,100,50 back :20 rest
8X25 back sprints (about :30 rest)
500 free or pull (I got 250 into this and it was time to quit)
200 cool down
Tuesday, September 18, 2007
Gonna start posting again
This summer has been really busy with work and training and that's why I stopped posting for a while.
Work has had it's busy moments and left me without much web time. When I would get home from training I would go to my GF's house or rest. I really filled this time with other things and want to start recording it again. Since this is off season I'll have time to fill in what I'm doing now.
Work has had it's busy moments and left me without much web time. When I would get home from training I would go to my GF's house or rest. I really filled this time with other things and want to start recording it again. Since this is off season I'll have time to fill in what I'm doing now.
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