Sticking with monday as my easy day getting ready to get the work done for the next 3 days
Swim 2900 yards
400 warm up
6X100 :15 rest
6X100 pull :15 rest
2X200 :15 rest
2X200 pul :15 rest
8X50 kick on back
100 cool down
Monday, June 30, 2008
Sunday, June 29, 2008
Friday and the weekend
Good and bad...
Friday
Swim 3000 meters
1100 warm up
400 moderate
2X200
4X100
8X50 sprints
300 cool down
Bike
Planned 10X3 min hard 1 min easy but tore up a tire
Completed
20 min warm up
6X3 min hard 1 min easy
had to get a ride home.
Saturday
Swim 2 loops of Trout Lake ~3000 yards
Bike 3:30 or 5 loops of Island Lake Rec Area ~ 68 miles
Sunday
Watch Karen race at Kensington, I'll have some pictures soon
Run on Track (yes me on the track :)
3.2 mile warm up
6X800 with 400 recoveries
1.something cool down
800 times were set using Mcmillan Running Calculator
3:18 to 3:28 Speed workout for long distance runners
http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm
Friday
Swim 3000 meters
1100 warm up
400 moderate
2X200
4X100
8X50 sprints
300 cool down
Bike
Planned 10X3 min hard 1 min easy but tore up a tire
Completed
20 min warm up
6X3 min hard 1 min easy
had to get a ride home.
Saturday
Swim 2 loops of Trout Lake ~3000 yards
Bike 3:30 or 5 loops of Island Lake Rec Area ~ 68 miles
Sunday
Watch Karen race at Kensington, I'll have some pictures soon
Run on Track (yes me on the track :)
3.2 mile warm up
6X800 with 400 recoveries
1.something cool down
800 times were set using Mcmillan Running Calculator
3:18 to 3:28 Speed workout for long distance runners
http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm
Friday, June 27, 2008
Life gives you your days off
Friends have asked me
"What day do you take off from training"
I reply with "I don't schedule any days off, I just have 2 easier days per week. Life will give me my days off."
Well, yesterday was one of them,
After the storm blew through it was fairly nice outside and I wanted to get my bike ride in. Everything was going well and just after about 20 minutes of warm up, a spoke popped on my front wheel the same way it did at TTT Camp. I wasn't going to do intervals on it the way it was so I bagged the bike ride and drove around in search of a new set of spokes. I found a set at a local bike store and respoked the wheel last night.
Since I missed my ride last night I'll be doing it today weather permitting as well as my longer swim.
"What day do you take off from training"
I reply with "I don't schedule any days off, I just have 2 easier days per week. Life will give me my days off."
Well, yesterday was one of them,
After the storm blew through it was fairly nice outside and I wanted to get my bike ride in. Everything was going well and just after about 20 minutes of warm up, a spoke popped on my front wheel the same way it did at TTT Camp. I wasn't going to do intervals on it the way it was so I bagged the bike ride and drove around in search of a new set of spokes. I found a set at a local bike store and respoked the wheel last night.
Since I missed my ride last night I'll be doing it today weather permitting as well as my longer swim.
Wednesday, June 25, 2008
Wednesday
Swim at lunch but not much
1500 meters in about 30 minutes
Run 14.1 miles in 1:58
Once again, hard to get going for the first 4 miles then I felt good.
West on Hines drive and around the Newburgh lake 2 times then headed home. I ran with Jay S for a while when we crossed paths, we chatted for a while and made the time go by quickly. While I ran a bit quicker, I hope I didn't slow him down too much cuz he is just a crazy fast runner.
I seemed to have missplaced my HRM transmitter and have gone without it for the last 2 days. It's not a big deal since I don't train by it anyway :P
1500 meters in about 30 minutes
Run 14.1 miles in 1:58
Once again, hard to get going for the first 4 miles then I felt good.
West on Hines drive and around the Newburgh lake 2 times then headed home. I ran with Jay S for a while when we crossed paths, we chatted for a while and made the time go by quickly. While I ran a bit quicker, I hope I didn't slow him down too much cuz he is just a crazy fast runner.
I seemed to have missplaced my HRM transmitter and have gone without it for the last 2 days. It's not a big deal since I don't train by it anyway :P
Tuesday, June 24, 2008
Monday Tuesday
I got rained out of the pool on Monday and had to move indoors, then got booted out of the indoor pool cuz of lightning so I only got about 1200 yards in.
Tuesday - easier like planned
Edit: I ran 3.1 miles before biking. Somewhere around 25 minutes
Bike 21.8 miles 58 minutes 173 watts NP 190 watts. I stuck with the group and lead less than half of the ride as opposed to the last few weeks where I lead 90% of the ride.
Run 6.2 miles 49 minutes, first loop near 8:10, second loop a little quicker. Just trying to stay strong for thursday.
Tuesday - easier like planned
Edit: I ran 3.1 miles before biking. Somewhere around 25 minutes
Bike 21.8 miles 58 minutes 173 watts NP 190 watts. I stuck with the group and lead less than half of the ride as opposed to the last few weeks where I lead 90% of the ride.
Run 6.2 miles 49 minutes, first loop near 8:10, second loop a little quicker. Just trying to stay strong for thursday.
Maumee Bay Tri (some pictures)
Before start setting up :)
Comming out of water (the short guy)
Heading out on the bike
Comming in on the bike
About 1 mile into the run
About 1 mile to go
In the finish chute
A lot of watermelon :)
Post race
Comming out of water (the short guy)
Heading out on the bike
Comming in on the bike
About 1 mile into the run
About 1 mile to go
In the finish chute
A lot of watermelon :)
Post race
Somewhere in the park
Looks like I'm heading out on the run.
Monday, June 23, 2008
Training Thoughts
I've gotten my key workouts in lately but not all of the extra stuff in. They key workouts have left me very tired and I feel a change is in order.
My strengths
Swim...So much better than last year, 2 to 3 minutes better in Oly distace races
Bike...Stronger than last year, FT is up to 215 right now, that is where I hoped to be in August and there is still room for improvement.
My weakness
Run...Still the same speeds as last year but I'm probaby 6 weeks ahead right now.
My changes
Swim...No change, still staying with 4 swims of varying intensities per week.
Bike...Easier on tuesday for quicker recovery, I don't need the Tempo work right now on that day. Going to schedule longer speed intervals on thursday or friday. Keep weekend riding the same.
Run...More consistant running and 35 to 40 miles per week. I feel that 6 weeks out of Steelhead is the right time to add some speedwork.
Tuesday will be backed down to M pace for the second loop of the brick instead of T pace.
Keep Wednesday long run the same.
Find time to fit 3 to 5 miles on thursday
Try to fit in a trail run on Saturday
Schedule track time on sunday starting with 5k of 800 meter intervals
My strengths
Swim...So much better than last year, 2 to 3 minutes better in Oly distace races
Bike...Stronger than last year, FT is up to 215 right now, that is where I hoped to be in August and there is still room for improvement.
My weakness
Run...Still the same speeds as last year but I'm probaby 6 weeks ahead right now.
My changes
Swim...No change, still staying with 4 swims of varying intensities per week.
Bike...Easier on tuesday for quicker recovery, I don't need the Tempo work right now on that day. Going to schedule longer speed intervals on thursday or friday. Keep weekend riding the same.
Run...More consistant running and 35 to 40 miles per week. I feel that 6 weeks out of Steelhead is the right time to add some speedwork.
Tuesday will be backed down to M pace for the second loop of the brick instead of T pace.
Keep Wednesday long run the same.
Find time to fit 3 to 5 miles on thursday
Try to fit in a trail run on Saturday
Schedule track time on sunday starting with 5k of 800 meter intervals
Maumee Bay Triathlon
I decided to race on Sunday down a Maumee State Park since I was down there allready for my son's show.
Very nice park and was put on by one of the best race organizers around, HFP Racing.
I'll have some pictures later today.
Swim
It was a beach start and I've been swimming well lately so I started at the front. The horn went off and I was running into the water, after a few dolphin dives I swam hard for 100 strokes then settled into a smooth pace. I caught a lot of people from previous waves and had to swim around them. For the most part it was OK but sometimes I got wacked by them inadvertently, mostly in the back. It was 2 laps and the second lap went as well as the first, smooth swimming and fairly uneventfull. I was out of the water in 22 minutes.
Bike
After a 54 second transition I was off on the bike. I was told it was flat and it was. It is the only race that I've done that is flatter than Sylvania :) Since I wasn't really rested for this race I was concerned about going too hard on the bike, then I remembered that I really wanted this race to be a test and it was also a "C" race so I decided to go fairly hard. I seemed to settle in to about 200 watts fairly well which brought me back in 1:03:30...Not my best but a solid ride. The course had a little bit of wind, maybe 5 mph, and it seemed like I was going into it about 75% of the time which suits me fine since I am more aero than most cuz of my size. The roads outside of the park were in fairly good condition and allowed for a lot of speed. There were Police and volunteers at every intersection and I felt very safe during the ride.
Run
Back in transistion and out in 54 seconds (again!!!) even though I put socks on it went pretty quick.
I really didn't know where to go comming out of transistion but the volunteers pointed me in the right direction and I followed the cones that marked the way really well. When I got to the path I just settled in to my quickest pace I felt I could hold for the entire run. After a few minutes into the run, Tom Demerly passed me smiling away, it looked like he was having a good time and just ran away, I wasn't able to follow. I lost a little concentration and my second mile was a little slower than the rest, when I realized it I picked it back up. I hit the turn around just under 23 minutes and wanted to try and neg split the run, I wound up doing that but just by 1 sec so I felt it was a good run for me at just under 46 minutes. I'm not a great runner and I really felt slow during the run despite it being my quickest Oly Tri run by a few seconds.
2:13:18 is my best Oly time, good for 4th in AG and 21st overall...not a bad day for going into a race unrested :) I was very happy with the result.
Very nice park and was put on by one of the best race organizers around, HFP Racing.
I'll have some pictures later today.
Swim
It was a beach start and I've been swimming well lately so I started at the front. The horn went off and I was running into the water, after a few dolphin dives I swam hard for 100 strokes then settled into a smooth pace. I caught a lot of people from previous waves and had to swim around them. For the most part it was OK but sometimes I got wacked by them inadvertently, mostly in the back. It was 2 laps and the second lap went as well as the first, smooth swimming and fairly uneventfull. I was out of the water in 22 minutes.
Bike
After a 54 second transition I was off on the bike. I was told it was flat and it was. It is the only race that I've done that is flatter than Sylvania :) Since I wasn't really rested for this race I was concerned about going too hard on the bike, then I remembered that I really wanted this race to be a test and it was also a "C" race so I decided to go fairly hard. I seemed to settle in to about 200 watts fairly well which brought me back in 1:03:30...Not my best but a solid ride. The course had a little bit of wind, maybe 5 mph, and it seemed like I was going into it about 75% of the time which suits me fine since I am more aero than most cuz of my size. The roads outside of the park were in fairly good condition and allowed for a lot of speed. There were Police and volunteers at every intersection and I felt very safe during the ride.
Run
Back in transistion and out in 54 seconds (again!!!) even though I put socks on it went pretty quick.
I really didn't know where to go comming out of transistion but the volunteers pointed me in the right direction and I followed the cones that marked the way really well. When I got to the path I just settled in to my quickest pace I felt I could hold for the entire run. After a few minutes into the run, Tom Demerly passed me smiling away, it looked like he was having a good time and just ran away, I wasn't able to follow. I lost a little concentration and my second mile was a little slower than the rest, when I realized it I picked it back up. I hit the turn around just under 23 minutes and wanted to try and neg split the run, I wound up doing that but just by 1 sec so I felt it was a good run for me at just under 46 minutes. I'm not a great runner and I really felt slow during the run despite it being my quickest Oly Tri run by a few seconds.
2:13:18 is my best Oly time, good for 4th in AG and 21st overall...not a bad day for going into a race unrested :) I was very happy with the result.
The rest of the week
I was really dragging through this week and a change is comming.
Thursday
Swim 1500 yards during lunch
Bike 1:50 38 miles about 160 watts HR in the low 140's most of the time.
Friday
Bike 1:50 37 miles about 150 watts HR is the high 130's
Saturday
Swim ~3000 yards, 2 times accross Trout Lake
Bike 50 minutes easy. I was really tired
Saturday evening I drove down to Toledo to see a Drum Corps show that my son is touring with. It was a great show and it was the first time that I have seen him in a month.
Thursday
Swim 1500 yards during lunch
Bike 1:50 38 miles about 160 watts HR in the low 140's most of the time.
Friday
Bike 1:50 37 miles about 150 watts HR is the high 130's
Saturday
Swim ~3000 yards, 2 times accross Trout Lake
Bike 50 minutes easy. I was really tired
Saturday evening I drove down to Toledo to see a Drum Corps show that my son is touring with. It was a great show and it was the first time that I have seen him in a month.
Wednesday, June 18, 2008
Wednesday Long Run
I chose not to swim cuz I didn't get much sleep and I didn't feel that another hour of training stress was the right thing to do so I'll move the swim to thursday.
Run 14.3 miles 2:00:32 HR 137
Easy long run, HR was lower than expected and I had to concentrate on keeping the pace where I wanted it. Early in the run I was trying to keep the pace up, late in the run I was trying to keep the pace down, I know it sounds backwards.
Anywho, uneventfull run down Hines drive just past Telegraph road. Very nice cool day sunny and about 65°F.
Run 14.3 miles 2:00:32 HR 137
Easy long run, HR was lower than expected and I had to concentrate on keeping the pace where I wanted it. Early in the run I was trying to keep the pace up, late in the run I was trying to keep the pace down, I know it sounds backwards.
Anywho, uneventfull run down Hines drive just past Telegraph road. Very nice cool day sunny and about 65°F.
Tuesday
Amy C's brick modified in my own way.
Run 3.1 miles easy for warm up 26 min HR 135
Bike 21.8 miles hard, 200 watts NP 214 watts
Run 6.2 as 3.1 easy 25:30 and 3.1 hard 22:10
I really felt strong on the bike and probably rode too strong but I was really having a lot of fun pulling 4 or 5 people. They would give me a break every once in a while but I really wanted to ride hard. I had the HR in the high 160's low 170's a lot (that's high for me).
The 6.2 mile run I stared off with a little upset stomach but that went away after a mile. Ran easy with OA and Al C for the first loop, Al had to make a pit stop and ran ahead, the second loop I let go and ran well.
After a few days of higher intensity the rest of my week will be easier:
Wed easy long run
Thu 1 to 1.5 hour bike and 30 to 45 min run
Fri 3000 meter swim
Sat swim open water, bike long maybe run 30 min
Sun Bike 2 hours run 45 min
Run 3.1 miles easy for warm up 26 min HR 135
Bike 21.8 miles hard, 200 watts NP 214 watts
Run 6.2 as 3.1 easy 25:30 and 3.1 hard 22:10
I really felt strong on the bike and probably rode too strong but I was really having a lot of fun pulling 4 or 5 people. They would give me a break every once in a while but I really wanted to ride hard. I had the HR in the high 160's low 170's a lot (that's high for me).
The 6.2 mile run I stared off with a little upset stomach but that went away after a mile. Ran easy with OA and Al C for the first loop, Al had to make a pit stop and ran ahead, the second loop I let go and ran well.
After a few days of higher intensity the rest of my week will be easier:
Wed easy long run
Thu 1 to 1.5 hour bike and 30 to 45 min run
Fri 3000 meter swim
Sat swim open water, bike long maybe run 30 min
Sun Bike 2 hours run 45 min
Monday
Keeping to the plan Monday is an easier day.
Swim 3100 meters
1100 warm up
8X200 Base intervals 1-5 on 3:35 6-8 on 3:30
400 cool down
Helped a friend with swimming so I did some balance and streamlining drills afterwards
Swim 3100 meters
1100 warm up
8X200 Base intervals 1-5 on 3:35 6-8 on 3:30
400 cool down
Helped a friend with swimming so I did some balance and streamlining drills afterwards
Catching back up
Thursday
Bike for 1:15, moderate steady, still tired from the long run
Friday
Swim 2000 meters
Saturday
Gordo brick, I use as a test. I'm looking for pacing on the bike so that I can be fueled and ready for the second run. I try to do the second run at a higher intensity than the first. If I can't then I need to look at my bike pacing. The bike is done as 30 min 150 watts (IM Pace), 20 min just over 170 watts (HIM Pace) repeat 2 times.
45 min run ~ 5.5 miles HR 144 Just under my long run pace
2.5 hour bike ~ 54 miles 162 watts
45 min run ~ 5.75 miles HR 154
I did the test at Island Lake and it went well as I biked strong and really killed the second run, well it's good for me anyway.
Sunday
Bike 1:15. The rain was comming and I got home before it came down. Planned on 2 hours but I was still pretty tired from yesterday. That 4 hour workout took a lot out of me.
Bike for 1:15, moderate steady, still tired from the long run
Friday
Swim 2000 meters
Saturday
Gordo brick, I use as a test. I'm looking for pacing on the bike so that I can be fueled and ready for the second run. I try to do the second run at a higher intensity than the first. If I can't then I need to look at my bike pacing. The bike is done as 30 min 150 watts (IM Pace), 20 min just over 170 watts (HIM Pace) repeat 2 times.
45 min run ~ 5.5 miles HR 144 Just under my long run pace
2.5 hour bike ~ 54 miles 162 watts
45 min run ~ 5.75 miles HR 154
I did the test at Island Lake and it went well as I biked strong and really killed the second run, well it's good for me anyway.
Sunday
Bike 1:15. The rain was comming and I got home before it came down. Planned on 2 hours but I was still pretty tired from yesterday. That 4 hour workout took a lot out of me.
Thursday, June 12, 2008
More Ann Arbor Pictures
Swim Exit
My new wetsuit top, I'm still undecided as to weather I like this suit or not.
Somewhere in the middle of the bike ride.
I remember passing the guy int he blue jersey and white aero helmet
Don't know where, probably near beginning since I started with 3/4 water bottle and didn't drink untill I was well into the ride.
Don't know where but a good picture
Middle of ride again
Near Finish
In the Finish Chute
My new wetsuit top, I'm still undecided as to weather I like this suit or not.
Somewhere in the middle of the bike ride.
I remember passing the guy int he blue jersey and white aero helmet
Don't know where, probably near beginning since I started with 3/4 water bottle and didn't drink untill I was well into the ride.
Don't know where but a good picture
Middle of ride again
Near Finish
In the Finish Chute
Wednesday 6/11
Swim during lunch
3000 meters
500 warm up
300 pull
7X200 on 3:35
7X100 on 1:50
100 cool down
Long Run on Hines Drive out to RR Tracks
14.4 miles 2:02:06 HR 144
A little warm but fairly easy run. I've been having trouble getting started, getting through the first 5 miles is the toughest part, after that I'm good to go. It may be from the hour long swim earlier.
3000 meters
500 warm up
300 pull
7X200 on 3:35
7X100 on 1:50
100 cool down
Long Run on Hines Drive out to RR Tracks
14.4 miles 2:02:06 HR 144
A little warm but fairly easy run. I've been having trouble getting started, getting through the first 5 miles is the toughest part, after that I'm good to go. It may be from the hour long swim earlier.
Wednesday, June 11, 2008
Tuesday 6/10/08
Run Bike Run again...getting back to my basic week.
Run 2 miles easy about 16 minutes
Bike on Hines Drive 21.8 miles 56:55 199 watts NP 214
Fairly windy but we had a small group to ride change leads with
Run 2 loops around Newburgh Lake 6.2 miles about 49 minutes
1st loop moderate
2nd loop harder
HR seemed higher today than normal...I get the data soon.
Bike info
Entire workout (199 watts):
Duration: 56:55
Work: 677 kJ
TSS: 102.9 (intensity factor 1.044)
Norm Power: 214
VI: 1.08
Distance: 21.849 mi
-------Min Max Avg
Power: 0 937 199 watts
Cadence: 25 109 87 rpm
Speed: 2.2 32.1 23.1 mph
Pace 1:52 26:49 2:36 min/mi
Hub Torque: 0 484 62 lb-in
Crank Torque: 0 899 202 lb-in
Run 2 miles easy about 16 minutes
Bike on Hines Drive 21.8 miles 56:55 199 watts NP 214
Fairly windy but we had a small group to ride change leads with
Run 2 loops around Newburgh Lake 6.2 miles about 49 minutes
1st loop moderate
2nd loop harder
HR seemed higher today than normal...I get the data soon.
Bike info
Entire workout (199 watts):
Duration: 56:55
Work: 677 kJ
TSS: 102.9 (intensity factor 1.044)
Norm Power: 214
VI: 1.08
Distance: 21.849 mi
-------Min Max Avg
Power: 0 937 199 watts
Cadence: 25 109 87 rpm
Speed: 2.2 32.1 23.1 mph
Pace 1:52 26:49 2:36 min/mi
Hub Torque: 0 484 62 lb-in
Crank Torque: 0 899 202 lb-in
Tuesday, June 10, 2008
Monday
Short swim 2700 yards in the outdoor pool
600 warm up
300 pull
8X100 :10 rest
8X100 hard 1:00 rest
12X25 kick on :30
200 cool down
Pool was cloudy and had a strong scent of sunblock.
I won't be doing that again if the water is cloudy.
600 warm up
300 pull
8X100 :10 rest
8X100 hard 1:00 rest
12X25 kick on :30
200 cool down
Pool was cloudy and had a strong scent of sunblock.
I won't be doing that again if the water is cloudy.
Monday, June 09, 2008
Some pictures
I've just been so darn busy lately since TTT camp, IronKamp, TTT, a trip to El Paso/Juarez then the Ann Arbor Triathlon. Hear are a few pictures though:
Poor Gavin with some leg cramps...That's me behind him
Poor Gavin with some leg cramps...That's me behind him
A fast decent on Route 125
The best run image I had but it make me look like I need to lose 30 lbs :P
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