Good run day

I haven't been putting out mid-week posts but since I did one this morning, I figure I'd do another one.

I had a really good longer run today.  My long runs have been ~90 min and have been generally easy.  I used to do 120 min runs, hold back on the first half and then run as I felt.  Most of the times I'd be down in the 8:20's and it was on the fast side of easy but not Zone 3 yet.

I felt like that today.  I started off in the high 8's and brought it down consistently until the last 2 miles were under 8:20.  All miles after the 3rd were in the 8:20's  I probably should have stayed there but I wanted to get my average under 8:30 and had to put in some quicker miles at the end to do so.

Anywho, a quicker but not too taxing of a run today and I felt good :)

Under 142 lbs today :)

That's 12 lbs lighter than last December.

Week ending 4/26/20

More of what I expected.  13.5 hours of training.

Swim
Still nothing :P

Bike
4 rides plus a multi-segment brick.  Tuesday and Saturday on the mountain bike at Island Lake, Wednesday, Thursday and Sunday on Zwift.  There were no intervals on the bike this week but rode fairly strong on Tuesday in the cold, cold weather, Saturday for one lap of Island lake and Sunday on the four 13 min segments of the brick.  All other riding was Zone 2.

Run
5 run days, it would have been 6 but I skipped Tuesday because I was cold from riding, plus it was windy and snowing.  Wednesday was 4X6(3) Zone 3, Friday was long and Sunday was four 10 min segment of the brick.  All other running was Zone 2.

Brick
Nearly the same as last week but four times through

Bike 30 minute warm up
4X
     Run 7 min Zone 3 / 3 min Zone 1
     Bike 10 min Zone 3 / 3 min Zone 1

Bike 5 min cool down

Observations:
I increased the bike warm up to 30 min and felt much better.
I ran the same route as last week.
I ran about the same pace on each run but the last one was a little faster.  The runs were a little faster than last week.
Riding in Zone 3 was easier this week.  I use the Zwift Yorkshire short loop (Queen's Highway).
Doing same brick next Sunday.

I'm still under 144 lbs. Sometimes under 143 :)

Week ending 4/19/20

While more difficult than last week I still only worked out for 10.5 hours

Swim...nadda

Bike
4 rides plus a brick. 1 outdoor ride and the rest were indoor; the weather didn't cooperate with my tolerance levels :)  I made all my intervals with no issues and rode the planned time.  Unlike other weeks I didn't do over.

Run
4 runs plus a brick.  I missed one short run because of rain, I don't want to get sick and I don't have a race coming up.  I'm feeling much better on every run, instead of struggling with pace and motivation I find myself holding back a little bit to stay at my planned effort levels.

Brick
This was unusual for me but since it's in the book (80/20 Triathlon) I just did it.
I rode on the bike trainer on the Zwift Tempus Fugit (flat) and ran outside from home.

Bike 15 minute warm up
3X
     Run 7 min Zone 3 / 3 min Zone 1
     Bike 10 min Zone 3 / 3 min Zone 1

Bike 5 min cool down

Observations:
I still need more warm up, 30 min would be better.
To make the run timing easier I ran out 5 min then turned around and finished 1 mile in Zone 3.  After than I ran easier back home to finish out the 10 min.
I ran progressively faster on each run because I felt better.
It took a few min to get going on the bike, while it was mentally difficult to ride in zone 3 I was able to do it.
Most of my transitions were under 2 min.

I do the same brick next Sunday only 4 times through.

Edit:  I almost forgot, this is the first day I've weighed in under 144 lbs :)

Cervelo derailleur hanger

Week Ending 4/12: A lighter week

Bike
I rode 3 times last week:  1 loop of Island Lake on the mountain bike on Wednesday, some zone 3/zone 2 stuff on Zwift on Thursday and then back on the mountain bike for two loops of Island Lake on Sunday.
Wednesday was moderate and for fun.  Thursday was a little more serious and Sunday I burned off two back to back laps both under an hour (which is decent for me but I've gone under an hour several times).  While I had some intensity there, overall it was an easier week.

Run
4 Runs for 26.7 miles, a zone 4 interval run, two short half hour runs and a 90 min run with some zone 3 effort at the beginning.
Like on the bike it was an easier week.

Now I go back to normal training (sans swimming) for a few weeks.  It's going to be a little more stressful because I was selected to go back to work again (being an essential team member and all).  I hope the weather gets better :)

Week ending 4/5/20

I found that the two races I was interested in have been moved to the end of the season.  That was no surprise.

USAT Cross Championships are the weekend of September 13
Xterra Oak Mountain is the weekend of August 30.

Since Xterra Utah is the weekend of 9/19 it makes doing USAT Cross Champs difficult.  I don't plan on advancing past those races even if I qualified for Maui or ITU Cross Champs so I might just kill both of them.  I don't know how much vacation I'll have left anyway.

I might find some local races and prep for USAT Long Course Nationals instead.

On to rambling about my week.

Cycling and Running have gone quite well.

I rode 4 times this week, twice on Zwift, once on my Mountain Bike and once on my road bike.  157 miles in a little over 9 hours.  Zwift was easy riding on Tuesday and Wednesday, I did two laps of Island Lake on Thursday, one by myself and one with a training partner.  Saturday I road 70 miles on Hines with some long Zone 3 intervals and short Zone 4 intervals.  All of the rides I felt good.

5 runs for 31 miles with some high Zone 3 intervals on Tuesday and a long run today.  I thought I'd be tired for today's run after that longer ride yesterday but I felt well and ran stronger than I'd thought.  Still holding around 30 miles a week so I don't wear myself out, this is the 3rd week of it and will be backing off a bit next week, thinking of 15-20 miles.  After that I'm going for another 3 week block.  I normally do two week blocks but changing it around this year.

This next block will end where I would have been tapering for Cross Nationals.  I'll evaluate where I'm at then.

Hopefully I'll be back in the pool in May but we'll see what happens.