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 :(

GRRRRR!

Pool was closed this morning...Now I've got to swim tomorrow :(

Wednesday

Swim at LRC 2000 yards as 20X100

I had to teach a tri clinic at REI afterwards so I didn't have time to run

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.

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.

Saturday - Long(er) bike day

Swim in the morning at the Rec center. The pool was shut down for 10 days for maint and cleaning, when it opened last thursday they claimed the temp as 62 deg. I waited a few days and swam with LALA again yesterday cuz I was worried about the temp. This morning the temp was 77 deg F, just perfect as far as I'm concerned.

1500 yards in about 30 min, I was tired and didn't feel like swimming.

Bike at Island Lake, 70 miles in 3:34.
I planned on going out a bit on the easy side and then build from there looking for about 3.5 hours, I figured it would be about 5 laps.

Started out conservative and built each lap and felt really strong on the last one. Lots of small hills, targeted 160-170 watts for most of the ride, tried not to go over 250 watts on the hills but occasionally did.

Good ride, I'm happy with the session.

Thursday

Run at Livonia Rec Center cuz it was raining too hard for a long run on Hines drive

11.4 miles in 1:33, that was all I could take of the indoor track.

40 min easy
15 min zone 2 (7:51)
5 min zone 3 (7:32)
10 min easy
15 min zone 2 (7:42)
5 min zone 3 (7:28)
3 min easy cool down...I couldn't take another 27 min of going in circles

I'll probably make up the 30 min tomorrow

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.

Tuesday

Just sitting at home feeling blah...was going to just watch TV then decided at the last minute to do my run workout. It was raining so I ran on the indoor track at the rec center.

8 miles 1:06:40
2 miles warm up
4X1 mile hard with .5 mile rests
(7:43, 7:32, 7:24, 7:21)
.5 mile cool down

Tough to get going but felt pretty good by the 3rd interval.
Got a little bit of stretching done afterwards.

Monday - back to swimming

This is the first time I've swam in a week :P

3200 yards
500 warm up
300 pull
10X100 on 1:45 (in at 1:28) moderate base intervals
100 kick
8X100 hard on 2:10 (in at 1:21)
300 (12X25) kick with fins
200 cool down

Felt better after 5 of the 100's, I swam better after that.

Monday

Monday
Swim 1500 yards
Just warmed up and then cooled down, I didn't feel like swimming

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.

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.

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 :(

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

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

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

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.