I would like to thank the person that just about ran me over today for opening my eyes.
Your mirror brushed my shirt.
Wednesday, March 25, 2009
Wednesday, March 18, 2009
Pulling myself out of the hole
I know I've dug myself pretty deep but I knew that a break was comming and I didn't want to let up too early. I'm not down so far that I'm cronically tired, hurt or sick, just had a high training load for 2 weeks longer than origionally planned. This is essentially my tapering for the Masters State Meet. I have omitted swimming from this formula since I don't track it with WKO and will taper that sperately by reducing volume ~25%.
For those of you that are familiar with WKO you will know what I'm talking about.
Right now I'm sitting at a balance of approx -40 which means that my 7 day average (ATL) is 40 points higher than my 42 day average (CTS). I need to bring that to a +10 by next thursday without losing much of the training effect that I have worked so hard on all winter.
Here is where the number crunching starts. My CTS is about 520 TSS/week right now and my ATL is near 800 TSS/week, a difference of 280 TSS/week or 40 TSS/day. I need to drop my training so that I accumulate just less than 500 points in the next 7 days. Breaking that down 50/50 for bike and run I can spend 250 points on each dicipline.
250 for the run will yield about 20 to 25 miles of running and 2 to 2.5 hours of biking...Not much for a training week but my goal is to be strong for the swim meet. After that I will have 8 more weeks to work with, 6.5 to dig myself again and then taper for Triple T. This taper plan for the meet will give me some practice with WKO and how easy/hard it is to calculate my fatigue.
On a good note, I do feel healthy and have been able to get 7 to 8 hours of sleep a night for the past several weeks. I'm strong and have been able to complete workouts as planned but am no where near 100%. I'm not physicaly hurt in any way, my knees, hips and shoulders feel good and I've lost 2 lbs in the last 3 weeks :)
For those of you that are familiar with WKO you will know what I'm talking about.
Right now I'm sitting at a balance of approx -40 which means that my 7 day average (ATL) is 40 points higher than my 42 day average (CTS). I need to bring that to a +10 by next thursday without losing much of the training effect that I have worked so hard on all winter.
Here is where the number crunching starts. My CTS is about 520 TSS/week right now and my ATL is near 800 TSS/week, a difference of 280 TSS/week or 40 TSS/day. I need to drop my training so that I accumulate just less than 500 points in the next 7 days. Breaking that down 50/50 for bike and run I can spend 250 points on each dicipline.
250 for the run will yield about 20 to 25 miles of running and 2 to 2.5 hours of biking...Not much for a training week but my goal is to be strong for the swim meet. After that I will have 8 more weeks to work with, 6.5 to dig myself again and then taper for Triple T. This taper plan for the meet will give me some practice with WKO and how easy/hard it is to calculate my fatigue.
On a good note, I do feel healthy and have been able to get 7 to 8 hours of sleep a night for the past several weeks. I'm strong and have been able to complete workouts as planned but am no where near 100%. I'm not physicaly hurt in any way, my knees, hips and shoulders feel good and I've lost 2 lbs in the last 3 weeks :)
Wednesday
Since yesterday was a pretty hard day I didn't run long today. I didn't want to put BT workouts back to back. I ran a bit shorter today and will run long tomorrow.
Swim 2000 yards
20X100 as before
Run 8.1 miles on Hines in 1:08:40
Moderate run for junk miles.
Swim 2000 yards
20X100 as before
Run 8.1 miles on Hines in 1:08:40
Moderate run for junk miles.
Monday Tuesday
Monday I took the day off. I've dug myself into a pretty deep hole and need some rest.
Tuesday
Run 5.1 miles in 42:xx
Bike 39.8 miles in 1:58:xx
Run 5.2 miles in 42:xx
1st run was at long run pace
Bike Warm up, 3X15 min hard 3 min rests, finish time in zone 3
2nd run was a little quicker than first
Tuesday
Run 5.1 miles in 42:xx
Bike 39.8 miles in 1:58:xx
Run 5.2 miles in 42:xx
1st run was at long run pace
Bike Warm up, 3X15 min hard 3 min rests, finish time in zone 3
2nd run was a little quicker than first
Tuesday, March 17, 2009
Monday, March 16, 2009
Sunday
Swam the Milford swim meet. I was still pretty tired but did OK. No PR's
I really don't want to write any more about it :(
I really don't want to write any more about it :(
Saturday
Bike 2 hours out to 7 mile and Angle roads. 7 mile is getting pretty rough and I'm going to leave it out of my lists of good rides untill the road gets better.
Run 5.1 miles, felt pretty tired on the way out, ate a gel at half way and felt much better
Run 5.1 miles, felt pretty tired on the way out, ate a gel at half way and felt much better
Friday swim
Just swim on Friday
3000 yards
800 warm up
10X200 hard on 3:45 (comming in around 2:50 to 2:55)
200 cool down
My neck was hurting a bit and I don't really know why, just annoying. I'm going to take tomorrow off swimming anyway.
3000 yards
800 warm up
10X200 hard on 3:45 (comming in around 2:50 to 2:55)
200 cool down
My neck was hurting a bit and I don't really know why, just annoying. I'm going to take tomorrow off swimming anyway.
Thursday, March 12, 2009
A good ride on the trainer (if one is even possible)
I felt pretty good on the trainer today and since I feel that I haven't been going hard enough lately I tried to kill the workout today, even though I had a hard day yesterday.
Bike 1:10 on trainer
WU 20 min including 6X30 sec hard
4X10 min hard (~215 watts) with 2 min easy rests
~4 min cool down
I went fairly hard on the first interval and was able to match or exceed it with the following 3. Normally I start off too easy and have a lot left at the end but not today.
Run on Hines drive, the water has receded a little bit and I was able to run past Wayne Rd for my normal 5.1 mile route. I under dressed for this run and was a bit cold the whole way. It wasn't as warm as yesterday, about 29 deg F.
Run 5.1 miles in 42:53
Just some more junk miles to get my "Thirty by Thursday." I had to eat a gel about half way out and walk it off cuz I was running on fumes and felt a bonk comming.
Bike 1:10 on trainer
WU 20 min including 6X30 sec hard
4X10 min hard (~215 watts) with 2 min easy rests
~4 min cool down
I went fairly hard on the first interval and was able to match or exceed it with the following 3. Normally I start off too easy and have a lot left at the end but not today.
Run on Hines drive, the water has receded a little bit and I was able to run past Wayne Rd for my normal 5.1 mile route. I under dressed for this run and was a bit cold the whole way. It wasn't as warm as yesterday, about 29 deg F.
Run 5.1 miles in 42:53
Just some more junk miles to get my "Thirty by Thursday." I had to eat a gel about half way out and walk it off cuz I was running on fumes and felt a bonk comming.
Wednesday, March 11, 2009
Wednesday long run
It's finally getting to a long run
12.7 1:45:33 HR 145
35 min warm up easy
2X1 mile hard with 1 mile easy
Finish out however I felt
Very windy on Hines drive and the water is still rising. There is more water over the road today than there was yesterday. There was a big lake just west of Nankin and accross the street.
Since there was so much water I decided to run down Ann Arbor Trail with the short loop on the back side of Hines then out to Haggerty. Running out against the wind was cold and I put my headband over my hat to keep my ear warm. When I turned around I was very comfortable (heatwise).
12.7 1:45:33 HR 145
35 min warm up easy
2X1 mile hard with 1 mile easy
Finish out however I felt
Very windy on Hines drive and the water is still rising. There is more water over the road today than there was yesterday. There was a big lake just west of Nankin and accross the street.
Since there was so much water I decided to run down Ann Arbor Trail with the short loop on the back side of Hines then out to Haggerty. Running out against the wind was cold and I put my headband over my hat to keep my ear warm. When I turned around I was very comfortable (heatwise).
Wednesday swim
I changed it around a little. Instead of going on 1:45 I kept dropping the interval.
20X100 as:
5X100 on 1:45 warm up
5X100 on 1:40
5X100 on 1:35
5X100 on 1:45 cool down
I could have done more but I only have so much time during lunch to swim :(
20X100 as:
5X100 on 1:45 warm up
5X100 on 1:40
5X100 on 1:35
5X100 on 1:45 cool down
I could have done more but I only have so much time during lunch to swim :(
Tuesday, March 10, 2009
Tuesday
Just run today cuz I had to wait for Comcast to come and fix my cable.
5 miles on Hines 42:xx
Just easy junk miles
5 miles on Hines 42:xx
Just easy junk miles
Monday, March 09, 2009
Monday's running intervals
Run 8 miles on Hines. There was water everywhere cuz of the rain, water over the road at Wayne Rd and just east of Nankin. I chose to stay on the Wayne road side cuz the road was closed to traffic.
Anywho...Some longer intervals which seem to really help me a lot. These are getting easier to do again so it may be time to retest.
Warm up 2 miles
3X1 mile (7:35, 7:25, 7:15) .5 mile rests
Cool down the rest of the time.
I didn't get a swim in since I was late comming home from work and there wasn't enough time to swim and then run while it was still light outside. We have an VCA audit tomorrow and needed to do some final equipment checking.
Anywho...Some longer intervals which seem to really help me a lot. These are getting easier to do again so it may be time to retest.
Warm up 2 miles
3X1 mile (7:35, 7:25, 7:15) .5 mile rests
Cool down the rest of the time.
I didn't get a swim in since I was late comming home from work and there wasn't enough time to swim and then run while it was still light outside. We have an VCA audit tomorrow and needed to do some final equipment checking.
Sunday, March 08, 2009
Week in review
I met my goals again this week with all 4 of my swims, 5 hours on the bike and near 40 run miles.
Swimming the 500's has gotten better. I'm tempted to add another 500 to the sets on monday.
I'm still time contrained on Wednesday and Friday has been consistant with 3000 yards. I'd like to get back to the 200's this week but we'll see how things turn out.
There is a swim meet next weekend that I'll be in so I'm going to cut the saturday swim and try to move the longer bike ride to friday.
Biking has seen 5 hours again with 2 of the rides outside but the longer one was on the trainer. I rode harder than I thought I could for that distance on the trainer by doing some intervals. I may only see 4 hours for the next week.
Running was at 38 miles with 3 days of that having a bit of intensity. Sat and Sun were just junk miles. If I had more time today I would have gotten the extra 2 in but the rec center closed at 5pm and I could only get 30 min in.
Next week will be a little bit lighter cuz of the swim meet but I will welcome the slight drop in volume. I will be hitting it hard for another 2 weeks then start to taper for the state swim meet. After the state swim meet I can hit it hard for 6 to 7 more weeks prepping for Triple T.
Swimming the 500's has gotten better. I'm tempted to add another 500 to the sets on monday.
I'm still time contrained on Wednesday and Friday has been consistant with 3000 yards. I'd like to get back to the 200's this week but we'll see how things turn out.
There is a swim meet next weekend that I'll be in so I'm going to cut the saturday swim and try to move the longer bike ride to friday.
Biking has seen 5 hours again with 2 of the rides outside but the longer one was on the trainer. I rode harder than I thought I could for that distance on the trainer by doing some intervals. I may only see 4 hours for the next week.
Running was at 38 miles with 3 days of that having a bit of intensity. Sat and Sun were just junk miles. If I had more time today I would have gotten the extra 2 in but the rec center closed at 5pm and I could only get 30 min in.
Next week will be a little bit lighter cuz of the swim meet but I will welcome the slight drop in volume. I will be hitting it hard for another 2 weeks then start to taper for the state swim meet. After the state swim meet I can hit it hard for 6 to 7 more weeks prepping for Triple T.
Sunday
Ride long on trainer
2:30 41.8 miles on pure torture on the bike trainer. Thank god I have 3 seasons of Robot Chicken to watch while riding :P
I didn't want to ride an even effort so I broke it up like this:
30 min warm up
2X10 min as 3 min hard fast cadence, 3 min next gear up, 1 min 1 gear up, 1 min standing, 2 min easy.
10 min moderate ~ 70%
Repeat 2 more times
Finish last 20 min in zone 3
Run on the track at the Rec center cuz it was raining cats and dogs outside
30 min 3.7 miles
2:30 41.8 miles on pure torture on the bike trainer. Thank god I have 3 seasons of Robot Chicken to watch while riding :P
I didn't want to ride an even effort so I broke it up like this:
30 min warm up
2X10 min as 3 min hard fast cadence, 3 min next gear up, 1 min 1 gear up, 1 min standing, 2 min easy.
10 min moderate ~ 70%
Repeat 2 more times
Finish last 20 min in zone 3
Run on the track at the Rec center cuz it was raining cats and dogs outside
30 min 3.7 miles
Saturday Swim and Run
Swim with FAST at Schoolcraft
4000 yards
500 warm up
5X200 on 3:15
100 easy
200 moderate
5X100 on 1:40
100 easy
100 moderate
2X250 as 100 Free, 75 breast, 50 back, 25 fly but I swam all free cuz I hate off-stroke stuff
300 kick as
8x50 weird breathing stuff
100 cool down
200 post cool down cuz I wanted to make it an even 4000
Run on Hines drive
8 miles 1:07:xx, it started raining at then end but I made it back before it came down too hard
4000 yards
500 warm up
5X200 on 3:15
100 easy
200 moderate
5X100 on 1:40
100 easy
100 moderate
2X250 as 100 Free, 75 breast, 50 back, 25 fly but I swam all free cuz I hate off-stroke stuff
300 kick as
8x50 weird breathing stuff
100 cool down
200 post cool down cuz I wanted to make it an even 4000
Run on Hines drive
8 miles 1:07:xx, it started raining at then end but I made it back before it came down too hard
Friday - another warmer day
It was near 60 so I had to ride outside again. The only problem is that swimming is high on my priority list too since state meet is drawing near.
I decided to ride after work then swim with LALA a little later.
Bike 1:18:xx 25.8 miles of tempo riding out to 7 mile and Beck and back
Swim with LALA at Franklin High School
3000 yards in 60 minutes with a lot of fast 200's, 100's and 50's
I decided to ride after work then swim with LALA a little later.
Bike 1:18:xx 25.8 miles of tempo riding out to 7 mile and Beck and back
Swim with LALA at Franklin High School
3000 yards in 60 minutes with a lot of fast 200's, 100's and 50's
Thursday, March 05, 2009
Finally a warm(er) day
Bike on Hines drive, it was 52 deg when I got home from work so I had to ride outside.
1:18:30 24.5 miles
3X15 min hard, warm up and cool down
Run just over 6 miles 49:18 HR 145
2miles WU
2X1 mile hard .5 mile rest. Finish 8:15
1:18:30 24.5 miles
3X15 min hard, warm up and cool down
Run just over 6 miles 49:18 HR 145
2miles WU
2X1 mile hard .5 mile rest. Finish 8:15
Wednesday, March 04, 2009
Wednesday long run
Run on Hines drive
12.1 miles in just over 1:40
4 miles warm up
2X1 mile hard, 1 mile easy.
Finish out time with some M pace and a little easier.
Felt good, a little under dressed. Strong for the last 3 to 4 miles. Wish it was warmer outside.
12.1 miles in just over 1:40
4 miles warm up
2X1 mile hard, 1 mile easy.
Finish out time with some M pace and a little easier.
Felt good, a little under dressed. Strong for the last 3 to 4 miles. Wish it was warmer outside.
Swim 100's
Still sticking with the 100's for Wednesday...It's working for me.
I felt tired untill I got into the water and warmed up, then I felt great.
20X100 on 1:45 as:
5X100 warm up touch near 1:30
5X100 touch 1:25
5X100 touch 1:22 to 1:20
5X100 cool down
I felt tired untill I got into the water and warmed up, then I felt great.
20X100 on 1:45 as:
5X100 warm up touch near 1:30
5X100 touch 1:25
5X100 touch 1:22 to 1:20
5X100 cool down
Tuesday, March 03, 2009
Tuesday - cold run
Run 8.25 miles in 1:08.xx
2 miles warm up
3X1 miles hard (7:50,7:20:7:18)
Finish with easy
It was cold outside for me. When I got home I was too chilled to ride my bike on the trainer. I'm moving it around probably to thursday where it will be warmer outside to ride.
2 miles warm up
3X1 miles hard (7:50,7:20:7:18)
Finish with easy
It was cold outside for me. When I got home I was too chilled to ride my bike on the trainer. I'm moving it around probably to thursday where it will be warmer outside to ride.
Monday, March 02, 2009
Monday swim
Hard 500's
3000 yards
WU 200S,100K,200P,100K,200S
4X500 Swim/Pull on 8:30 (7:20 Swim, 7:30 Pull, 7:10 Swim, 6:50 w/paddles)
200 cool down
3000 yards
WU 200S,100K,200P,100K,200S
4X500 Swim/Pull on 8:30 (7:20 Swim, 7:30 Pull, 7:10 Swim, 6:50 w/paddles)
200 cool down
Sunday, March 01, 2009
I"m up to 5 hours a week on the bike
I sure do not like the trainer but I have to get my bike time in somehow. I ride on the road last thursday was a good change, I wish I would have been able to go further that day.
All of my time came in late last week with a 1:05 on thursday, 1:30 on saturday and 2:30 on sunday. I was a little concerned that I wouldn't get the time in, I really wanted to quit riding yesterday but pulled it off, probably a little easier than I should have gone.
Running volume is not up to where I need to be and I've really have 3 weeks to get it there. It's not cuz I'm tired or time constrained, I just don't handle the cold weather that well. Running under 30°F is difficult for me. I would like to double run around my weekday bike rides and run 1 hour instead of 45 minutes on others. The weather is breaking somewhat this week again, hopefully I can run my longer run outside again like last week. Overall I would like to get about 10 miles a week more than I'm doing now so that would be near 40.
The reason I have 3 weeks is cuz I have a big swim meet on the weekend of the 27th to 29th and need an easy week of running to rest up. I need to be at my best for this meet where I will be swimming many events over the weekend including the 1650, 1000, 500, 200, 100, 50, another individual event and up to 4 relays. After that my training becomes all about biking and running.
For the meantime my swimming is getting better too. The 500's on monday are my longer intervals at around 7 to 8 minutes, the 100's on wednesday are my shorter/harder ones and my friday's have become a hard 200's day. I felt better on saturday where I swam meters but I wrote the workout so I knew how hard to swim each interval to finish strong. I'm not sure if I should pop up to 1000's sometime instead of 500's just to get the long distance in. I'm not sure I could count that high while swimming right now either.
All of my time came in late last week with a 1:05 on thursday, 1:30 on saturday and 2:30 on sunday. I was a little concerned that I wouldn't get the time in, I really wanted to quit riding yesterday but pulled it off, probably a little easier than I should have gone.
Running volume is not up to where I need to be and I've really have 3 weeks to get it there. It's not cuz I'm tired or time constrained, I just don't handle the cold weather that well. Running under 30°F is difficult for me. I would like to double run around my weekday bike rides and run 1 hour instead of 45 minutes on others. The weather is breaking somewhat this week again, hopefully I can run my longer run outside again like last week. Overall I would like to get about 10 miles a week more than I'm doing now so that would be near 40.
The reason I have 3 weeks is cuz I have a big swim meet on the weekend of the 27th to 29th and need an easy week of running to rest up. I need to be at my best for this meet where I will be swimming many events over the weekend including the 1650, 1000, 500, 200, 100, 50, another individual event and up to 4 relays. After that my training becomes all about biking and running.
For the meantime my swimming is getting better too. The 500's on monday are my longer intervals at around 7 to 8 minutes, the 100's on wednesday are my shorter/harder ones and my friday's have become a hard 200's day. I felt better on saturday where I swam meters but I wrote the workout so I knew how hard to swim each interval to finish strong. I'm not sure if I should pop up to 1000's sometime instead of 500's just to get the long distance in. I'm not sure I could count that high while swimming right now either.
Sunday
Run on track at the Rec center
Easy running 4 miles in 33:27. I felt kind of flat.
Bike on CT at Ken's house
2:30 on the Racine course, felt kind of flat too but managed to pick it up for the last 30 minutes. Rode pretty much by myself the whole time.
Easy running 4 miles in 33:27. I felt kind of flat.
Bike on CT at Ken's house
2:30 on the Racine course, felt kind of flat too but managed to pick it up for the last 30 minutes. Rode pretty much by myself the whole time.
Saturday - Last day at LTF
I swim at LTF with a group from FAST since there was no swimming at Schoolcraft. I quit LTF for many reasons, one of them was the price of the membership. Saturday was my last day.
3700 meters in about 1:30
Bike on Trainer afterwards for 90 minutes
WU 30 min
3X12 min hard with 3 min rests
Finish out time in zone 3
Run on Hines it was a little too cold for me.
5 miles in 43:02
3700 meters in about 1:30
Bike on Trainer afterwards for 90 minutes
WU 30 min
3X12 min hard with 3 min rests
Finish out time in zone 3
Run on Hines it was a little too cold for me.
5 miles in 43:02
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