I got to bike and run outside today
http://connect.garmin.com/activity/146241386
http://connect.garmin.com/activity/146241391
Tuesday, January 31, 2012
Monday, January 30, 2012
week ending 1/29/12
Training went well except I was a little tired at the end of the week from going to bed too late.
I missed the swim on monday because I was out of town but I did get a good run in on the Rec center track in the evening. I also missed the short swim on friday cuz I was very sleepy. The wed and sat swim I felt fairly strong.
Tues, Thurs, Sat bike went as planned and felt OK during those sessions. Not strong or weak, just kind of in the middle.
Running went well...Wednesday's intervals started conservative but ended as planned, Sunday's intervals in the long run went well too. Junk mile days were OK...I was tired on friday.
I've lost a little bit of weight, I've been 143 lbs 3 times last week so ~3 lbs in 2 weeks by adjusting my diet and bringing my run back up to where I was at before.
So nothing out of the ordinary other than my leg feeling better, today I'm a bit tired but that's normal for monday.
I missed the swim on monday because I was out of town but I did get a good run in on the Rec center track in the evening. I also missed the short swim on friday cuz I was very sleepy. The wed and sat swim I felt fairly strong.
Tues, Thurs, Sat bike went as planned and felt OK during those sessions. Not strong or weak, just kind of in the middle.
Running went well...Wednesday's intervals started conservative but ended as planned, Sunday's intervals in the long run went well too. Junk mile days were OK...I was tired on friday.
I've lost a little bit of weight, I've been 143 lbs 3 times last week so ~3 lbs in 2 weeks by adjusting my diet and bringing my run back up to where I was at before.
So nothing out of the ordinary other than my leg feeling better, today I'm a bit tired but that's normal for monday.
Thursday, January 26, 2012
Report on wednesday's intervals
Wednesday's intervals have come and gone and I still feel pretty good. I'm just about back from the hamstring problem.
7 miles including 5X4' hard 3' easy with warm up and cool down.
Started cautiously at 6:50 then progressed a bit quicker to 6:40, 6:29, 6:22, 6:19. The target was 6:20 to 6:30 so I got there in the last 3 intervals.
Looking back at why I had a problem, here is the chain of events that preceded the issue:
I had been running really strong for several weeks (~35 mpw) and had hit all of my goals in the intervals.
Most of my interval sessions were on a treadmill where I could set the speed exactly where I wanted to.
I was on the holiday break from work so I didn't have the same treadmill available.
My exercise patterns were slightly disrupted.
I was running on the track at the Livonia Rec center on that particular day.
I didn't feel particularly strong that day, most likely cuz I had just woken up ~3 hours before and had been fairly inactive.
I didn't feel warmed up that day but had done my normal amount of warm up at 15min.
I struggled to meet the speed required for the intervals on the first two of 5X4'(2')
I just ran the next two as hard as I could even though they were slower than prescribed.
I noticed a slight pain in the back of my right leg after the second interval, kind of ignored it cuz intervals hurt anyway.
I jogged the last one cuz I couldn't make the pace.
Cooled down normally and still had the pain in my right leg.
Just a note on how I know the pace...I have a Garmin 310xt and the footpod that goes with it. That gives me run speed while indoors but on the track it reads kind of funny depending on which way we run around the track and how I'm running that day. Since it's only on one foot it appears to record the distance of that one leg and assumes the other leg is taking about the same size step, that's not necessarily true all of the time.
The way I adjust the pace for that inconsistency is that I know the track is 10 laps to a mile, on warm up I look at how the watch tracks to the number of laps, that day it was reading low, I don't really know why. With the interval function of the watch it doesn't count out miles and I was doing 15 min warm up and didn't really pay attention to how it tracked that day, it could have been 1.9 miles and only counted 1.8 miles which would put it way off for that day.
I started the intervals very aggressively mainly cuz I had done them quite a bit with good success (this is the hardest of the VO2 interval sets) but should have eased into them a little bit. Combined with the watch being slightly off and me not really warmed up I probably started off way to fast, maybe as fast as 6:10 which is really too fast for me.
With that in mind it's apparent the I didn't warm up enough, started off too hard, and ran much too fast that day. Those things were what I was trying to avoid yesterday and it appears I did a much better job.
7 miles including 5X4' hard 3' easy with warm up and cool down.
Started cautiously at 6:50 then progressed a bit quicker to 6:40, 6:29, 6:22, 6:19. The target was 6:20 to 6:30 so I got there in the last 3 intervals.
Looking back at why I had a problem, here is the chain of events that preceded the issue:
I had been running really strong for several weeks (~35 mpw) and had hit all of my goals in the intervals.
Most of my interval sessions were on a treadmill where I could set the speed exactly where I wanted to.
I was on the holiday break from work so I didn't have the same treadmill available.
My exercise patterns were slightly disrupted.
I was running on the track at the Livonia Rec center on that particular day.
I didn't feel particularly strong that day, most likely cuz I had just woken up ~3 hours before and had been fairly inactive.
I didn't feel warmed up that day but had done my normal amount of warm up at 15min.
I struggled to meet the speed required for the intervals on the first two of 5X4'(2')
I just ran the next two as hard as I could even though they were slower than prescribed.
I noticed a slight pain in the back of my right leg after the second interval, kind of ignored it cuz intervals hurt anyway.
I jogged the last one cuz I couldn't make the pace.
Cooled down normally and still had the pain in my right leg.
Just a note on how I know the pace...I have a Garmin 310xt and the footpod that goes with it. That gives me run speed while indoors but on the track it reads kind of funny depending on which way we run around the track and how I'm running that day. Since it's only on one foot it appears to record the distance of that one leg and assumes the other leg is taking about the same size step, that's not necessarily true all of the time.
The way I adjust the pace for that inconsistency is that I know the track is 10 laps to a mile, on warm up I look at how the watch tracks to the number of laps, that day it was reading low, I don't really know why. With the interval function of the watch it doesn't count out miles and I was doing 15 min warm up and didn't really pay attention to how it tracked that day, it could have been 1.9 miles and only counted 1.8 miles which would put it way off for that day.
I started the intervals very aggressively mainly cuz I had done them quite a bit with good success (this is the hardest of the VO2 interval sets) but should have eased into them a little bit. Combined with the watch being slightly off and me not really warmed up I probably started off way to fast, maybe as fast as 6:10 which is really too fast for me.
With that in mind it's apparent the I didn't warm up enough, started off too hard, and ran much too fast that day. Those things were what I was trying to avoid yesterday and it appears I did a much better job.
Friday, January 20, 2012
Right leg is still feeling good
My hamstring is still feeling good. I ran a little faster today on the treadmill but still stayed cautious. 6 miles averaged 8:00 min/mile.
To keep it interesting I built the speed up to 7.2 mph then went up every .25 miles until I got to 7.5 then back down to 7.2. It passed the time quicker.
To keep it interesting I built the speed up to 7.2 mph then went up every .25 miles until I got to 7.5 then back down to 7.2. It passed the time quicker.
Wednesday, January 18, 2012
Good news!
Today is the first day of running with any kind of speedwork. My coach Mike Plumb allowed me to adjust my effort according to how my hamstring responds so I started out cautiously.
Workout is Run 6 miles include 4X4' hard 3' easy. I normally use Daniels I pace for hard and that is a 6:27 min/mile.
I ran on a treadmill and started easy at a 7:40 pace, after that I increased the pace ~20 sec/mile for the next 2 then a just a little bit for the last one. I wound up with 7:38, 7:23, 7:02, 6:53.
So far everything feels good, I got through the workout with no issues but am still going to be cautious for the next week or two.
Workout is Run 6 miles include 4X4' hard 3' easy. I normally use Daniels I pace for hard and that is a 6:27 min/mile.
I ran on a treadmill and started easy at a 7:40 pace, after that I increased the pace ~20 sec/mile for the next 2 then a just a little bit for the last one. I wound up with 7:38, 7:23, 7:02, 6:53.
So far everything feels good, I got through the workout with no issues but am still going to be cautious for the next week or two.
Sunday, January 15, 2012
Week ending 1/15/2012
Right leg is feeling better, I ran 6 days this week, just a little bit of pain. Ran 6 miles twice this week and ~4 miles every other day. I'm going to put a little speed in the comming wednesday.
Biking is going good, rode outside on tuesday but had to ride the trainer on thursday and saturday.
Swimming went very good this week. Swam strong on Monday, Wednesday and Friday. Swam short on Saturday and swam a swim meet on Sunday.
A few new personal best times during this meet.
1000 free 13:41 which is 20 seconds faster than before. This was the first swim of the day so I was pretty fresh for it. I actually negative split the swim with a 6:52 then a 6:49.
200 free 2:26.X I wasn't going to swim this but Karen made me feel guilty about skipping it to stay fresh for the 500. Maddie said I would swim 2:25 but I let her down :( I can remember seen a 1:12.x for the first 100 so the second must have been a 1:13.x
100 free was a 1:06.4 I had a decent start and swam strong. I was actually surprised to see that.
The other race was the 500 free 6:46 which was 3 seconds off of my best. I really wanted to beat by pace from the 1000 and this was the last race of the day. I was kind of tired from swimming the 200 free and in the 4X100 relay back to back but did well anyway.
Biking is going good, rode outside on tuesday but had to ride the trainer on thursday and saturday.
Swimming went very good this week. Swam strong on Monday, Wednesday and Friday. Swam short on Saturday and swam a swim meet on Sunday.
A few new personal best times during this meet.
1000 free 13:41 which is 20 seconds faster than before. This was the first swim of the day so I was pretty fresh for it. I actually negative split the swim with a 6:52 then a 6:49.
200 free 2:26.X I wasn't going to swim this but Karen made me feel guilty about skipping it to stay fresh for the 500. Maddie said I would swim 2:25 but I let her down :( I can remember seen a 1:12.x for the first 100 so the second must have been a 1:13.x
100 free was a 1:06.4 I had a decent start and swam strong. I was actually surprised to see that.
The other race was the 500 free 6:46 which was 3 seconds off of my best. I really wanted to beat by pace from the 1000 and this was the last race of the day. I was kind of tired from swimming the 200 free and in the 4X100 relay back to back but did well anyway.
Thursday, January 12, 2012
Update 1/12/12
The last few weeks have been interesting, most important is the run.
During the holidays I hurt my right hamstring during some track intervals (12/28). Things started off slow, I've been doing these for quite a while and know what I'm capable of, I appeared to struggle to hold the disired pace (<6:30) and developed a little pain in the back of my right leg.
Now this has happened before, I was running hard and expected to have some pain but this one stayed with me. When I got to the 5th rep I decided I was too tired to complete it so I just ran it out at an easier pace and completed the milage for the day. Afterwards I had the nagging pain that wouldn't go away.
I tried to run thursday with the option of bagging the run and I did. I walked about half a mile and then ran a half mile then quit. I took friday off from running.
Saturday I ran about 30 minutes and have been doing so up until last sunday (1/8) where I did 6 miles. It was feeling OK but not 100%. Monday and tuesday were 4 miles, yesterday was 6 miles and it's feeling much better. I started stretching it last sunday and putting a heating pad on it while watching TV. The reason I didn't start stretching it earlier is because I believed part of the muscle was damaged or torn, I did not want to stretch a torn muscle and tear it some more. Sunday I felt that it was time to start lengthing the muscle again so I started stretching.
Today I feel pretty good and plan to continue running easy for another week.
On the bike I've been fairly strong, not as good as before the Christmas holiday but still good, I've met all of my goal on the workouts except for last saturday where I rode outside and it was too cold for me. I came home, put the bike on the trainer and couldn't really get any motivation to finish the workout. On another note, The compact crank on that bike (with 650's) doesn't have enough gear to do zone 4 intervals with a slight tailwind and with the cadence I like to pedal at. It will not be a good choice for me to train or race with on the road.
I was able to get out on the road last tuesday too, it was a little warmer and dry. I rode the P2 for the right gearing since it has a standard crank on it.
Swimming has been going very well, it appears with my drop in run volume I'm much stronger for swimming and have been really strong in the pool. I've been consistantly bringing in 100's in 1:20 and 200's well under 2:50 so I'm pretty happy with the training.
I'm swimming a meet at EMU this weekend. I've signed up for the 1000, 500, 200 and 100 free but I really want a good 1000 and 500 time.
During the holidays I hurt my right hamstring during some track intervals (12/28). Things started off slow, I've been doing these for quite a while and know what I'm capable of, I appeared to struggle to hold the disired pace (<6:30) and developed a little pain in the back of my right leg.
Now this has happened before, I was running hard and expected to have some pain but this one stayed with me. When I got to the 5th rep I decided I was too tired to complete it so I just ran it out at an easier pace and completed the milage for the day. Afterwards I had the nagging pain that wouldn't go away.
I tried to run thursday with the option of bagging the run and I did. I walked about half a mile and then ran a half mile then quit. I took friday off from running.
Saturday I ran about 30 minutes and have been doing so up until last sunday (1/8) where I did 6 miles. It was feeling OK but not 100%. Monday and tuesday were 4 miles, yesterday was 6 miles and it's feeling much better. I started stretching it last sunday and putting a heating pad on it while watching TV. The reason I didn't start stretching it earlier is because I believed part of the muscle was damaged or torn, I did not want to stretch a torn muscle and tear it some more. Sunday I felt that it was time to start lengthing the muscle again so I started stretching.
Today I feel pretty good and plan to continue running easy for another week.
On the bike I've been fairly strong, not as good as before the Christmas holiday but still good, I've met all of my goal on the workouts except for last saturday where I rode outside and it was too cold for me. I came home, put the bike on the trainer and couldn't really get any motivation to finish the workout. On another note, The compact crank on that bike (with 650's) doesn't have enough gear to do zone 4 intervals with a slight tailwind and with the cadence I like to pedal at. It will not be a good choice for me to train or race with on the road.
I was able to get out on the road last tuesday too, it was a little warmer and dry. I rode the P2 for the right gearing since it has a standard crank on it.
Swimming has been going very well, it appears with my drop in run volume I'm much stronger for swimming and have been really strong in the pool. I've been consistantly bringing in 100's in 1:20 and 200's well under 2:50 so I'm pretty happy with the training.
I'm swimming a meet at EMU this weekend. I've signed up for the 1000, 500, 200 and 100 free but I really want a good 1000 and 500 time.
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