Wednesday 2/27

Swim during lunch 4000 meters
800 warm up
5X400 on 7:30 (:45 rest)
5X200 on 3:40 (:20 rest)
200 cool down

I did my best to bring the 200's in on 3:10 but just couldn't do it and had to settle for 3:20

Run 5.1 miles in 43:40 HR 134

Tuesday 2/26

Run on Treadmill
5 miles 43:08 HR 134

Bike Spin class Hill workout
60 minutes HR 127

Run on Treadmill
5 miles 40:53 HR 141

Pretty decent training day despite not feeling well in the beginning. I had to push myself on the treadmill and after 2 miles I felt much better.

Felt pretty strong on the bike and did the class as planned.

The second run felt really good as I pushed the pace up to 8:00 min/mile after the second mile.

Monday 2/25

Swim 4000 meters
800 warm up
6X500 Alternate between 100 fast/100 easy and 500 pull
200 cool down

Felt good during the swim, the whole thing took me just under 1:20.  For the 500's I was comming in around 8:15 for the faster ones and 8:25 for the pulls while allways leaving on 9:00.  I know I had an extra 30 sec break in there somewhere since I started off the main set on the bottom and finished on the top.

Run 2 miles on the Treadmill.  

A combination of treadmill running, being tired from the swim and the F-its shortened the run.

Training Thoughts 2/24

Goals I put up last week:

Swim Long Intervals...Normal training load
Run 45 to 50 miles...Doubles on Tuesday and Thursday
Bike 4 to 5 hours
Get 7 to 9 hours a sleep a night and a short nap on Saturday
Better food choices to drop another 1 pound

How I did:

Swim harder but not long intervals, I made a mistake and looked at the wrong week's training schedule. I finished with my normal distances.

Run 50 miles with the doubles on Tues and Thurs just as planned. Finished the week with a long run and the weather cooperated :)

Bike 4 hours of mixed intensity

Slept well all week with a nap on sunday between the bike and run.

Maintained weight but didn't seem to lose any despite my better food choices. I'll see what happens next week.

This week's goals:

Swim - normal training load with sets of 400 and 500
Bike - 4 to 5 hours of mixed intensities
Run - 50 miles adding 1 day of hill work or tempo
Keep rest up to stay healthy
Stop relying on Subway for lunch
Split workouts so I'm not bricking every day. Try to swim bike or run two times in the morning instead of the afternoon.

Friday Saturday Sunday

Friday
Run on Hines Drive 6 miles 49:40
Swim 1000 Meters - Just my normal warm up and cool down for time in the water

Saturday
Swim 3850 yards
600 warm up
4X225 on 3:45
8X50 kick
8X100 on 2:00 last 25 non-free
300 easy pull
12X50 Rotating IM
250 cool down

Bike 1 Hour on CT at Bikesport 149 watts HR 127

Sunday
Bike Spin Class 1 hour HR 125
Run Long 14.05 miles 1:59:05 HR 137

Thursday 2/21

Run Bike Run again like Tuesday at LTF on Treadmill and spin bike

Run 5.5 miles 46:33  7.1 mph HR 136
Bike Spin Class 1:00 HR 128
Run 5 miles 41:57  7.2 mph HR 137

HR's were a bit lower today than expected but I felt good during all three

Wednesday

Swim 3200 meters - Hard workout for me
800 warm up
300 pull - like usual
6X200 on 3:40 (about :20 rest)
7X100 on 1:45 (about :05 to :08 rest)
200 cool down

The 100's were tough cuz I decided to drop the interval to 1:45. I've been hanging out at 1:50 for a while and figured it's time to drop it.

Run 4.5 miles on Treadmill. I had gas and had to get off a little early since the club was packed. Probably shouldn't care about anyone else but I do.

Tueday Run Bike Run

Run on Treadmill 5 miles 43:04

Bike 1 hour spin class

Run on Treadmill 5 miles 42:40

Felt good in on the spin bike and bumped up the HR 5 beats.
The first run was fairly boring, the second felt better.

Monday 2/18

Swim 2800 meters about 1 hour
Good swim felt fairly strong

800 warm up
300 pull
9X100 on 1:150
12X25 sprint :20 rest
12X25 kick :15 rest
200 cool down

Run 5 miles 43 minutes
Kind of tired on the run but ran through it

Weekly plans

Goals
Swim Long Intervals...Normal training load
Run 45 to 50 miles...Doubles on Tuesday and Thursday
Bike 4 to 5 hours
Get 7 to 9 hours a sleep a night and a short nap on Saturday
Better food choices to drop another 1 pound

Monday
Swim 2600 meters
Run 5 miles

Tuesday
Run 5 miles
Bike 1 hour
Run 5 miles

Wednesday
Swim 3000 meters
Run 5 miles

Thursday
Run 5 miles
Bike 1 hour
Run 5 miles

Friday
Swim 2000 meters or shorter
Bike 1:35

Saturday
Swim 4000 yards
Bike 1 hour
Run 5 miles

Sunday
Bike 1 hour
Run 12 miles

Strange week

I had to cut monday short and take tuesday off for personal reasons. I did the best I could making up the time. I get the most results from running so I made sure that was the focus of the week.

Monday
Run 2.7 miles 22:30

Tuesday
Off

Wednesday (a bigger day)
Swim 2000 meters
Run 5 miles
Bike spin Class 60 minutes
Run 5 miles (tempo)

Thursday
Run 3.5 miles during lunch
Run 6.6 miles on Hines drive

Friday
Run 8.1 miles on Hines Drive - a little too cold for me

Saturday
Swim 3800 yards with FAST
Bike 1 hour on trainer
Run 5 miles on treadmill

Sunday
Bike Spin class 1 hour
Run 10.1 miles on Treadmill

Goals for the rest of February

Simple goals

Swim - Continue with longer hard sets focusing on 400's and 500's 2 times a week and keeping overall volume the same with 4 swims per week.

Bike - Continue with 4 rides of least 1 hour per week with at least 2 rides focusing on raising my FTP.

Run - Increase running volume to 45 - 50 miles per week with no more than 1 day of higher intensity and 1 brick day. 6 to 7 runs per week.

Body - Lose 3 lbs with better food choices. Get 8 hours of sleep each night. Stay healthy to continue with volume of training planned.

Mind - Build confidence in bike ability and prep for outdoor training when available. Swim - when space permits on saturday, move to lane 6 and hold on the best I can.

It's never fast enough :P

I swam another swim meet today, did some decent times for me but I allways seem to be dissapointed with what I've done.

I was really hoping to equal my state meet times from last year but was only a few seconds off. Comparing SCM times to SCY times is a little difficult too. Compared to last year at this meet, I beat all of my times.

1500M Free 24:07.99 - Last year 25:12
200M Free 2:50.00
100M Free 1:17.34 - Last year 1:19
50M Free in a Relay 33.90
400M Free 6:13.4 - Last year 6:30

Some solid improvment from last year in my longer stuff which is really what I've been focusing on for the last 5 weeks. These times are really close to my state meet SCY times (when converted) which means I'm probably about 10 weeks ahead of last year in my swim program.

Really weird week

I think I beat a cold this week with extra rest and some days off of training. Monday and Tuesday I got to bed early just cuz I wasn't busy, Wednesday and Thursday I was really tired so I cut my runs, Saturday I just swim easy prepping for the meet on Sunday. I cut all of my bike rides this week.

I will resume my normal training schedule (run heavy) on monday.

Week in review

Mon Run 10K Swim 2500 meters
Tue Run 8 miles
Wed Swim 2900 meters - sets of 400
Thu Off
Fri swim 2800 yards with LALA - 400's and 200's and 100's
Sat swim with FAST 2400 yards - sets of 200
Sun swim FAST Valentines Meet at Brighton
2300 Meters of racing (1500M, 200M, 100M, 400M, 50M, 50M)
Probably about 1000M of warm up and cool down

Monday 2-4

Swim 2500 meters
600 warm up
300 pull
8X100 on 1:50
10X25 sprint on :40
12X24 kick :10 Rest
250 cool down

Run 6.2 miles in about 53 minutes HR 136

Tired today from not sleeping well over the weekend and the party on sunday evening but I still got everything off as planned.

When I got done with my swim I drove to the north-most parking lot on Hines drive and ran from there. It was misty and getting dark so I stuck to the low traffic area. I was really tired and had to put down a gel to keep going. I've got to get to bed early tonight if I want to complete the week as planned.

Training Thoughts / Plans for the week

5th week into the plan and feeling good. Other than last weekend I've gotten plenty of rest and completed another week of just over 14 hours

3:25 Swimming
4:30 Biking
6:07 Running

Since I was having trouble getting the motivation to ride more I decided to fill in the extra time with running and will continue to do so.

I will be swimming in a meet this weekend and will take it easy on Saturday to rest up a little. This should let me know how my swim is progressing and I expect to be quicker than last year. I'll be swimming the 100, 200, 400 and 1500 in a 25 meter pool.

The most important races are the 1500 and 400 as I would like to go near 24 for the 1500 and 6:10 for the 400.

This week's plans
Mon Swim 2500 Run 1 hour
Tue Bike 1:30 Run 45 minutes
Wed Swim 2500 Run 55 min
Thu Brick 1 hr Bike 30 min Run
Fri Swim 2600 Bike 1:25
Sat Swim 1500 Bike ? Run 45min
Sun Swim at Brighton Swim Meet, Run later if I feel like it.

Sunday-A nicer day outside

Started off with the Spin class at LifeTime. It was OK, not hard nor easy. After that I got on the treadmill looking for a 90 min run but after 20 some odd minutes I just couldn't stand it anymore. I knew the weather was borderline for me to run in but decided to try it anyway.

So when I got home I headed out for a 70 to 90 minute run. I felt good so I went with the 90 minutes.

Bike Spin Class 60 minutes HR 123

Run on Treadmill 2.85 miles 23:29 HR 132

Run on Hines 11.1 miles 1:32:19 HR 137

Saturday 3-A-Day

Swim with FAST 4300 yards 1:15 - Good swim
600 warm up
300 pull
4X500 on 8:00
--500 Straight (came in around 7:15)
--2X250 with :20 rest
--5X100 with :10 rest (came in around 1:25)
--500 Straight
50 easy
6X50 kick
3X250 (75 breathe 3, 100 breathe 5, 75 breathe 7)
300 cool down

Bike on Trainer 1:20 HR 126 147 watts

Run on Treadmill 6 miles 50:38 HR 145

Friday

Just a swim today

2800 meters
800 warm up
300 pull
10X150 as 50 build 25 fast
200 cool down

When I got home I was just about ready to get on the bike trainer when some swimming/tri friends called to say they were going for pizza and a movie...I bolted outta here real fast :)