Jan 31 2012 - 56° outside :)

I got to bike and run outside today

http://connect.garmin.com/activity/146241386

http://connect.garmin.com/activity/146241391

Yay!!! It was warm enough for me to run outside

I'm working a lot of half days this week so I'm not running on the treadmill. Today it was almost 50°F so I ran on Hines drive :)

Swim went well too, don't know why but I swam pretty strong today. I got in the pool a little later than normal so I had to split the lane with others :(

Thursday long workout

Bike 3 hours 61.5 miles
Good solid ride up and down Hines drive. Nice and sunny with moderate temps and practically no wind.

Run just over 8 miles in 1:06:xx, out to Newburgh Rd and back. Moderate pace just try to put in miles.

Tuesday

Another good brick workout on Hines.

21.8 miles ~ 23.9mph 218 watts
6.2 mile run in about 49 min

Hard ride, just about no wind and 3 of us taking leads

Run moderate to start then picked it for the second loop

Fri Sat Sun

Since I couldn't run on Thursday I decided to double on Friday.

Friday
Run 10 miles in the morning in 1:23:08 on Hines drive. Comfortable run, a little chilly and I dressed accordingly.

Swim 2000 yards at LRC
10X100 on 1:45
10X100 on 1:40

Run 10.3 miles in the afternoon after swimming. Around Newburgh lake 3 times running the trails off of the dirt road. I was tired after that :)

Saturday
I had a party to go to at Stoney Creek so I decided to bike and run out there.
Bike 35 miles in 1:46. Just steady riding, I hooked up with Gavin who was there for the same reason I was.

Run 6.5 miles in about 53 minutes. Easy run around Stoney Creek in the evening with Dave D.

Sunday
Bike 77.7 miles in 3:54. Up and down Hines drive 2 times plus a little more. Very nice day and I rode well :)

Run 1 mile to Hines. I was tired and got a ride home from Karen who was just finishing her workouts. This was a big 3 days for me and I just didn't have enough to do more.

This week so far

This week so far
Monday

Swim 3000 yards at LRC
1100 warm up
5X200 on 3:30 coming in ~2:55 to 3:00
5X100 on 1:45
400 cool down

Tuesday
Run 3.1 miles in ~26 min
21.8 miles in 54 minutes
6.2 miles in 48:30

Run 1 was easy to get legs moving

Bike was hard, I was a little frustrated with how the pacing was going and how some people were sitting and not taking a lead when it was obvious that the leader was tired. That left the people that wanted to push the pace out of the rotation. Dan and I jumped up in front a few times to push the pace but when we rotated back the same things happened again. Near Newburg road I went up the hill hard and put a small gap on the next rider. I by chance made the light while everyone else got caught, instead of waiting for them I decided to go on by myself and try to hold them off. I got caught by some lights and made others but I did manage to stay in front by a little bit.

Run 2 I planned to do some intervals since I need to work on run speed a bit. 1 mile moderate then 5X.5 miles hard with .5 mile moderate recovery was the plan while holding the hard ones just under 7 min/mile. It worked out well and Dan and I completed them as planned. We got a .7 mile cool down which was perfect.

Wednesday
Swim 3100 at LCR

Thursday
Off…I planned on running long but it rained all day and I was unable to get it done. I decided to rest and go to Karen’s house J

Fri Sat Sun

Friday
Swim 2500 yards at Livonia Rec center
Run 5.1 miles on Hines Drive. Just out and back on normal loop.

Sat
Swim 1500 meters open water in about 30 min at Island Lake Rec area.
Bike 13.7 miles in ~45 min. Easy around the park to get legs spinning and rest up for the race on Sunday
Club party afterwards

Sun
Ann Arbor Triathlon
Swim 800 meters 14:30
Bike 14.3 in about 38 min
Run 5.2 miles in 39:20

Swim went good, I started on the inside and had clear water to swim in. I stayed out of trouble, swam brisk for the first few hundred meters then settled into a comfortable pace. I went around both turns on the inside with no incident and then picked up the pace on the way back. I felt strong and swam 50 strokes hard/30 strokes moderate. I probably passed 3 or 4 people on the way back.

Came out of the water comfortable but the run up to transition had me a little winded. T1 was quicker than I expected at 2:00.

The bike went well too. I was cold to start but then warmed up nicely. Started smooth then picked it up to a comfortable fast pace. By the time I got to Doyle Rd I was riding pretty strong and had to pick my way through many people and even had to pass a van on the road cuz he was blocking me. I probably lost 20 or 30 seconds because of that incident. I came off the bike into a large crowd of people and had to maneuver between them. It slowed me down a little but I was fine with it.

T2 went pretty good, I had a little issue getting the twigs off of my feet but I got my socks and shoes on in a hurry and ran hard out of transition.

I planned on running hard in the beginning instead of pacing myself out from start to finish. I don’t have the run speed others have so I decided to take every bit of speed I had from the beginning and hold on the best I could. Crooked Hill was tough, I wish I could have gone quicker up it but that was all I had. I wore my foot pod for my RS400 so I knew how fast I was going all of the time. I was surprised to see that on much of the course I was running in the high 6’s and low 7’s. The real steep hills had me in the 10’s. On the little dirt road section I felt good and went with the speed, settled down on the hills but still was going as hard as I could. By the time I got to Hankard Rd I still felt good. Going up that hill was a little tough and slowed me down to 8:30’s for a min or so. At the top I got back down into the low 7’s high 6’s all the way to the finish. 39:20 is over a minute faster than last year while overall I was about 2 min faster than last year.
I felt pretty good about my effort and managed 6th place out of 50 in my Age Group. The top 5 guys ran over a min/mile faster than I did so I’ve still got some work to do with run speed. It was a good race and once again pointed out where my weaknesses are.

Thursday 6-4

Run during lunch on the hilly route 5.2 miles 42:20 but I didn’t hit it that hard cuz I was planning on biking long after work.

Bike long on Hines Drive
74.4 miles in 3:37Very very nice day to ride, temp in the high 60’s and sunny. Started off easy for the first 25 minutes then rode steady for the rest of the ride. The last hour was the strongest of the ride.

Monday – Tuesday

Monday
Swim 2000 yards at LRC. First time back in the pool for about 10 days so I took it easy.
WU 200S 100K 200S 100K 200S
300 Pull w/paddles
7X100 on 1:45
100 kick
100 easy swim

Tuesday
Amy’s brick with a little more.
Run 6.2 miles in ~ 49 min
Bike 21.8 miles in ~55 min (IF 1.037…a little bit of a NP buster)
Run 6.2 miles in ~ 47 min

Moderate run to start while holding back cuz I knew there was a long way to go. Still went a little faster than planned.

Next the bike ride was plenty fast with Dan, Jacob, Amy and me trading leads. That was the fastest that I’ve ridden this ride. Normally I lead a lot of the ride near 200 to 210 watts. This time in order to keep the pace I was riding ~240 watts to hold 25 to 27 mph. Dan and I finished together at just over 55 min. Previously I had ridden a 56 only once before.

Ran a second time with Dan and Jacob, planned on running the first lap (5K) at 8 to 8:10 but wound up near 7:40 (23:40). The Second lap was a little quicker near 7:30 (23:20).

The run paces were a bit quick for me but I suppose that’s a good thing cuz it makes me work harder at something I’m not that good at. Hopefully it will make me faster in all of my run distances.

The rest of the week ending 5/31/09

Wednesday – Off

Thursday – Run 5.1 miles in ~ 43 min. I planned on running an hour but I was tired and cut it down a little. I want to stay light to make sure I will recover from TTT.

Friday – Bike 22.8 1:13. Out to Sheldon and 7 mile then back down Hines.

Saturday – Run 3.1 in 24:51. Ran with Karen in the “Race for the Cure” and paced her out for a PR. She did a teriffic job and now as a reward gets to run faster in training J

Sunday – Bike 1 loop on the AA triathlon course. It was bumpy and there was more traffic than I though there would be.
Run 2 loops on the course, once with my Mizuno Elixer’s and once with my Saucony Fastwitch shoes. I wanted to know if I would get rocks stuck in the drain holes on the Saucony’s like I did at TTT camp. They were fine so I will probably use them this weekend during the race. I just have to work on the lacing in the next few days.

Tuesday…Back at it

I rode the Tuesday brick with FAST and was a little concerned with how I would feel. My plan was to ride as I felt and only run 1 loop around the lake, normally I will run 1 loop before the bike and 2 loops afterwards.

Bike: I felt pretty good after about 7 miles and just went with it. Finished the 22 miles in just over 1 hour while getting caught by almost every light L

Run: Like I said, just one loop so I went a little quicker and ran the extra trails behind the lake. 3.35 miles in just over 25 min so about 7:30 miles which is quick for me.
I’m planning on biking about 4 hours and running around 20 miles this week. Swimming will be as I feel but hopefully about 3 times in the water. Next week I should be up near my normal volume with a sprint race on 6/7.

The rest of the week

Friday
Run during lunch 5.2 miles in ~43 min. Hilly route again, felt quick and tried to hold back.

Bike ~55 min on Hines. It was just starting to rain when I circled by near my home. Rather than ride in the rain I just cut the ride short. Ride was pretty quick and felt fairly good.

Saturday
Schoolcraft was closed so most of FAST split up and swam at different places. Some went to Lifetime, some went to Livonia rec center while others went home. I went to Livonia Rec center and swam 3100 yards. Less than I would normally have done but more than if I was alone L

Bike ~30 miles. Hines drive out to 7 and Beck road and then back to Middlebelt where it was flooded. I met some nice people on Hines that were rather chatty, wish they could have stayed with me for company but they couldn’t. Also saw Karen at the flooded part of Hines. After 30 miles I was tired and went home.

Sunday
Karen and I drove out to Island Lake to ride. I wanted to get some more miles on my race wheels and the roads there are fairly free of debris. It was a little bit chilly but after a few miles I felt pretty comfortable.
2 hours on the bike at a fairly steady pace then 1 hour on the run. I felt pretty good while on the bike and worked on nutrition. On the run I had to hold back for the first half staying just above 8 min/miles. On the way back I ran what felt comfortable, turned out to be ~ 7:45’s.

5/14/09 this week so far

This week so far:

Mon
Swim with LALA 3100 yards 1:00
Swam really well, and since it was freestyle day I was happy.

Tue
Amy’s brick
Run 3.1 25:06
Bike 21.9 56:49
Run 6.2 48:23 Mod first loop, faster second loop
Felt really strong through the whole workout. A local roadie (John) rode with us and helped me push the pace. The second loop of the run I felt great and opened it up a bit.

Wed
Swim 2500 in :50 with LALA
Felt tired and skipped a few 50's of stroke work

Thu
Run Long 13.1 miles 1:46:48 as:
35 min easy
15 min zone 2
10 min zone 3
Finish as I feel

Felt good and had to hold back on the first 35 min. The next 15 was comfortable and the next 10 was just above comfortable. It was easy to run back a little quicker since my legs were used to running faster

Week ending 5/10/09

A pretty busy week with trying to be ready for TTT Camp. Things just didn’t work out for swimming and I didn’t swim at all.

Mon
Off, I was wiped out from the HIM sim on Sunday

Tue
Amy’s brick at Newburg point
3.4 mile run in 27:30
21.8 mile bike in 58:00
6.2 mile run in 48:50 Moderate first loop, faster second loop

Wed
Run 3 miles in 25:31

Thu
Off

Fri
Travel to Portsmouth for TTT Camp
Run on Lampback trail 6.2 miles in 53:23 cuz it was raining and we couldn’t bike.

Sat
Bike in morning on out and back route 1:25:04
Bike in late morning on HIM course 2:18:27
Run 6.5 miles on Lampback
Bike in afternoon on Thompson Hill course 2:09:49

Sun
Bike in morning on out and back course 1:37:36
Run 3.6 miles on Lampback
Bike in afternoon on shortened HIM course 1:30:16

Friday 5/1

Run at lunch 5.2 miles 43:35 Hilly route

Run at home on Hines drive 4.3 miles 36:06
Out and around AA Trail Lake to make up running time for yesterday

Swim with LALA 50 minutes 2600 yards
A bit tired from the runs but OK

Mon, Tue, Wed

Mon
Day off, I had stuff to do and the pool was closed.

Tue
Run, Bike, Run in Hines park
Run 45:38 5.45 miles
Bike 1:06 easy, I rode with Jon for a while
Run 43:35 5.55 miles

Felt really good on the second run, was easily able to run under 8:00 on the way back.

Wed
Bike 1:21 27 miles
15 min warm up
3X15 hard 5 min rests
Cool down ~10 min

Biked from work to Hines park cuz I had to swim at 5:30 and I figured it would save time...it did.

Swim with LALA
3200 yards in about 1:05

Week ending 4/26/09

I fell a little behind on the blog, here is what happened this week. We had a lot of bad weather so workouts were light in the beginning of the week and heavy at the end

Mon
Swim with LALA 1:00 3200 yards

Tue
Run 30 min 3.6 miles

Wed
Bike 30 min on trainer
Swim with LALA 1:00 3000 yards

Thu - finally some good weather
Run during lunch 6.4 miles in about 54 minutes
Bike 45 miles in about 2:15

Fri
Bike 58 miles in 3:04, out to Whitmore lake and back
Swim with LALA 50 min 2500 yards - I was a little tired

Sat
Swim with FAST 1:25 3800 yards
Bike at Island Lake and Kensington and a few repeats up Tower hill - 37 miles in 2:04
Run for a few minutes at Island lake but the rain came and I had to bail
Run 5.2 miles in about 44 min on Hines when I got home

Sun
Run 14.3 miles in 2:03. Steady pace...It was a little warm and I was tired from stacking workouts over the last 4 days

The rest of the week ending 4/19/09

Thu
Run Bike Run on the normal tuesday brick course, Hines was not flooded where is was the day before.
Run 3.1 miles 25:15
Bike 22.0 miles 1:03
Run 6.2 miles 48:46, ran faster on the second 5K. I felt good

Fri
Swim at Livonia Rec center
2000 yards
10X200 on 3:30
Not really hard, came in 2:55 to 3:00 most of the time. Last 200 was a cool down

Bike on Hines, planned a moderately quick ride which turned into a warm up and 30 min TT with a friend in pursuit. I won the sprint points but couldn't hold off the finish points :)
22.2 miles 1:06:55

Sat
Swim with FAST
3300 yards in about 1:15
Hard sets of 100 mixed up with other stuff.

Run, Bike at Island Lake
Planned on doing a Gordo Brick but I was unable to do the second run. I was so thirsty and tired that I stopped earlier than planned.
Run 45 min 5.44 miles
Bike 45.5 miles 2:11
It was a good day, like usual I learned a bit about myself with this workout.

Sun
Run long
16.1 miles in 2:13:44
75 min easy/mod
20 min at 7:50
10 min easy/mod
20 min at 7:40
Finish easy/mod
Felt good for the whole run, I started conservative since I knew I would be running fast on the way back. 8 miles in 1:09 and the last 8.1 in 1:04:44.

Wednesday

Bike 60.5 miles in 3:05

Up and down Hines drive, shortened by some flooding.

Started going east and was stopped by water at Middlebelt so I turned around looking to ride out to Whitmore Lake. I saw a friend riding so I turned around and rode back to the water with him.

Heading back to Plymouth we saw another friend, turned around and rode back to the water again. After that I rode by myself to Sheldon/7mile and then home. 30 miles into the ride I decided to put some more intensity into the ride since I was feeling fairly strong, targeted 180 watts from there

I saw a lot of people riding on such a nice day. It was High 50's with a little north wind.

Sunday

Run long on Hines drive 2:02 14.8 miles of mixed intensities.
60 min easy
15 min M pace5 min easy
2X12 min HM pace with 3 min easy
Finish as I felt like running ~ 8:15