Well I was so busy last night being funny that I didn't write down what I did :-P
So here it is:
Run 5 miles, 43:40, 149 bpm, easy run to make up for missing sunday
Bike 35 minutes, 5 min warm up, 5 min to get up to speed, 20 min at 140bpm, 5 min cool down. Program 55 on my CT. Just over 10 miles, ave HR for 20 min session was 135.
Tuesday, February 22, 2005
Monday, February 21, 2005
spin workouts around and around
Sunday's plans went awry when I decided to sleep in and put my run off untill later in the day...Big mistake. Well, I didn't get the run in but I did have a very productive day otherwise.
I worked as a timer for our club's swim meet that was held at Brighton High school. That was pretty fun, talking with friends, watching some amazing swimmers as well as many average ones. When I got up I found about 2 inches on snow on the ground, Sunday morning so not many plow trucks, and had a 35 mile drive to Brighton. Not too bad really but I hadn't eaten anything yet since I was out of milk and couldn't have a couple bowls of cereal. So I get to the High School earlier than expected and figured that I had some time to eat if only I could find a resturant. I found this nice little greek resturant and poitely imformed the waitress that I was "Pressed for time" and bang I had scrambled eggs, hash browns and toast in front of me in about 3 minutes. I scarfed down the food, paid for the meal, left a $2 tip for a $4 meal and made it back in time for the timers meeting. So everything went quite well.
After the meet there was a long drive to get Justin from his mom's house and then up in time for his hockey game.
As you can see there was no time for a run since I hadn't eaten since 11am and that was just pizza. So instead of trying to get home and rush through a workout I gave up and we just went out to dinner and ate something sensible.
Now the spin part, since this is an easy week anyway, I was going to take monday off, so I just said sunday was monday and monday was sunday and did my run day today. I was also going to swim today but the pool was closed so today's swim gets moved to tomorrow and tomorrows bike gets moved to today. Confused yet? For logging purposes, I logged today's run miles for last week, tommorow's bike for today and today's swim for tomorrow. Now I'm confused!!!
I worked as a timer for our club's swim meet that was held at Brighton High school. That was pretty fun, talking with friends, watching some amazing swimmers as well as many average ones. When I got up I found about 2 inches on snow on the ground, Sunday morning so not many plow trucks, and had a 35 mile drive to Brighton. Not too bad really but I hadn't eaten anything yet since I was out of milk and couldn't have a couple bowls of cereal. So I get to the High School earlier than expected and figured that I had some time to eat if only I could find a resturant. I found this nice little greek resturant and poitely imformed the waitress that I was "Pressed for time" and bang I had scrambled eggs, hash browns and toast in front of me in about 3 minutes. I scarfed down the food, paid for the meal, left a $2 tip for a $4 meal and made it back in time for the timers meeting. So everything went quite well.
After the meet there was a long drive to get Justin from his mom's house and then up in time for his hockey game.
As you can see there was no time for a run since I hadn't eaten since 11am and that was just pizza. So instead of trying to get home and rush through a workout I gave up and we just went out to dinner and ate something sensible.
Now the spin part, since this is an easy week anyway, I was going to take monday off, so I just said sunday was monday and monday was sunday and did my run day today. I was also going to swim today but the pool was closed so today's swim gets moved to tomorrow and tomorrows bike gets moved to today. Confused yet? For logging purposes, I logged today's run miles for last week, tommorow's bike for today and today's swim for tomorrow. Now I'm confused!!!
Saturday, February 19, 2005
Friday and Saturday
Duh...?! What did I do on friday, oh yeh, swim 2700yds endurance speed workout
I've done this one before but I'm not sure if I wrote it out on the blog yet. I really like this workout.
800yds warm up, :20 sec rest after all intervals.
400 swim T+:03 (1:43 pace)
4X100 at T (1:40 pace)
300 T+:03
3X100 at T
200 T+:03
2X100 under T
200 cool down.
Saturday swim was with FAST again, I was a bit tired and didn't lead too much.
3600yds
8X50 kick
600yds warm up
3X(4X75 on 1:20, 4X50 on :55, 6X25 on :25)
10X25 any stroke except freestyle.
400 cool down.
After the swim I ran 6 miles at ballys, 48:34, HR 158. A little bit on the high end of a base run but still in the zone.
I've done this one before but I'm not sure if I wrote it out on the blog yet. I really like this workout.
800yds warm up, :20 sec rest after all intervals.
400 swim T+:03 (1:43 pace)
4X100 at T (1:40 pace)
300 T+:03
3X100 at T
200 T+:03
2X100 under T
200 cool down.
Saturday swim was with FAST again, I was a bit tired and didn't lead too much.
3600yds
8X50 kick
600yds warm up
3X(4X75 on 1:20, 4X50 on :55, 6X25 on :25)
10X25 any stroke except freestyle.
400 cool down.
After the swim I ran 6 miles at ballys, 48:34, HR 158. A little bit on the high end of a base run but still in the zone.
Thursday, February 17, 2005
Thursday's run
Well, I got in the new shoes and I really smoked my fast miles on today's run.
5 miles 38:04 HR 168
1 mile warm up 8:24
3 miles fast 7:07,7:03,7:06
1 mile cool down 8:22
5 miles 38:04 HR 168
1 mile warm up 8:24
3 miles fast 7:07,7:03,7:06
1 mile cool down 8:22
Wednesday, February 16, 2005
Wednesday's swim
Swam 2500 straight today, 45:00. Still kind of tired from being up late last night and the long run.
Tuesday, February 15, 2005
Monday and Tuesday
Monday I cut my swim short, mainly cuz I didn't feel like swimming that day. I got about 1000 yds in and called it a day. Not tired or anything, just not in the mood. Thinking of swimming a straight 3500 on wednesday or maybe 7X500 @ 8:50's to shake up the training a little. I really like swimming long sets, all of the 100's and 200's are good for speed and technique but I still have to enjoy the training too.
Tuesday's run was outside again on Hines drive. The weather channel said 48 but it felt more like 38. Hines was flooded at Middlebelt so I had to turn around and run west from there. It started to rain slightly as I got to the 7 mile mark so I turned around and headed home. Total distance of 9 miles in 1:19:41, HR was 155, a little high but he PE was normal so I went with it cuz it was an 8:51 pace which has been normal for me lately.
I got another pair of shoes today to start working with. Asics DS Trainer X's - I plan to use them for racing since they are much lighter than my Kayano X's. I'll start running in them for a little speedwork to break them in and to see how they will work for me. I still plan to do most of my runs in the Kayano's to save my feet and knees but I'm going to try everything that I feel may help my run times this year. I'll have more to say about them in a few days.
Tuesday's run was outside again on Hines drive. The weather channel said 48 but it felt more like 38. Hines was flooded at Middlebelt so I had to turn around and run west from there. It started to rain slightly as I got to the 7 mile mark so I turned around and headed home. Total distance of 9 miles in 1:19:41, HR was 155, a little high but he PE was normal so I went with it cuz it was an 8:51 pace which has been normal for me lately.
I got another pair of shoes today to start working with. Asics DS Trainer X's - I plan to use them for racing since they are much lighter than my Kayano X's. I'll start running in them for a little speedwork to break them in and to see how they will work for me. I still plan to do most of my runs in the Kayano's to save my feet and knees but I'm going to try everything that I feel may help my run times this year. I'll have more to say about them in a few days.
Sunday, February 13, 2005
Sunday's run
I ran some intervals on the treadmill today and felt pretty good while running them. My HR was lower than expected at the end of each interval with the last one only getting up to 168 and that one was the highest. I guess this means that I didn't run them fast enough but I started out pretty conservative. I'm hoping these intervals will spark another jump in my training. The speed is comming
1 mile warm up 9:00
4X400 @ 7:00 pace, recover to 120bpm
4X400 @ 6:45 pace, recover to 120bpm
2X400 @ 6:30 pace, recover to 120bpm
1.5 mile cool down 8:20 pace (cuz it felt easy)
5 miles total, 49:30 total
I got on the bike for about 20 minutes after I got home but felt kind of drained and not in the mood for biking. Going to have to force myself to get on the bike this month.
1 mile warm up 9:00
4X400 @ 7:00 pace, recover to 120bpm
4X400 @ 6:45 pace, recover to 120bpm
2X400 @ 6:30 pace, recover to 120bpm
1.5 mile cool down 8:20 pace (cuz it felt easy)
5 miles total, 49:30 total
I got on the bike for about 20 minutes after I got home but felt kind of drained and not in the mood for biking. Going to have to force myself to get on the bike this month.
Saturday, February 12, 2005
Friday and Saturday
1500 straight on friday, going to start doing this swim for a good pace next week instead of junk yards.
Saturday, swim with FAST, 3600yds 1:20:00, not too hard but a little tired from a late hockey game for Justin the night before. Ran 6 easy miles on Hines, 53:18, HR 152.
Saturday, swim with FAST, 3600yds 1:20:00, not too hard but a little tired from a late hockey game for Justin the night before. Ran 6 easy miles on Hines, 53:18, HR 152.
Friday, February 11, 2005
Thursday's run
I departed a little from normal speed training and did a little bit more race specific training. Today's run was only 4 miles but my objective was to hold certain times on these miles and ran them back to back. After a few times of this I'm going to pick up to 5 and 6 miles with the middle miles being about 7:00.
Mile 1 obj 9:00 warm up actual 8:45
Mile 2 obj 8:00 act 7:50
Mile 3 obj 7:00 act 6:48
Mile 4 obj 8:30 act 8:20
These are obviously sandwiched between 10 to 15 minutes of stretching. It really helps me a lot.
Mile 1 obj 9:00 warm up actual 8:45
Mile 2 obj 8:00 act 7:50
Mile 3 obj 7:00 act 6:48
Mile 4 obj 8:30 act 8:20
These are obviously sandwiched between 10 to 15 minutes of stretching. It really helps me a lot.
Wednesday, February 09, 2005
Wednesday's swim
3200 yds
Still a little tired from the run on tuesday, normally I'm not tired from a base run but I was. I have also been reducing calories from my diet so that might be a reason. I'm down to 150lbs now, only 5 more to reach my goal. I also only had 6 hours of sleep last night cuz of Justin's hockey game.
800 warm up
3X300 decend (5:30,5:15,5:00)
200 kick
3X200 decend (3:45,3:30,3:20)
200 kick
3X100 decend (1:50,1:45,1:35)
200 cool down
Still a little tired from the run on tuesday, normally I'm not tired from a base run but I was. I have also been reducing calories from my diet so that might be a reason. I'm down to 150lbs now, only 5 more to reach my goal. I also only had 6 hours of sleep last night cuz of Justin's hockey game.
800 warm up
3X300 decend (5:30,5:15,5:00)
200 kick
3X200 decend (3:45,3:30,3:20)
200 kick
3X100 decend (1:50,1:45,1:35)
200 cool down
Tuesday, February 08, 2005
Sunday Monday Tuesday
I took sunday off of training cuz I was tired and had a higher resting heart rate. It was gloomy outside too so I sat around and rested.
Monday: swim 3200 yds, E2, not too hard, just getting the laps in longer sets.
Tuesday: run 10 miles, 1:26:42, HR 153, Ballys track again cuz it is raining outside. Kept HR under 150 for first 5 miles and ran close to 8:50's, next 4 I let it go up to 154 and was in the low 8:40's then the last mile I ran kind of fast for me, 7:51. No particular reason, it just felt kind of fun.
Monday: swim 3200 yds, E2, not too hard, just getting the laps in longer sets.
Tuesday: run 10 miles, 1:26:42, HR 153, Ballys track again cuz it is raining outside. Kept HR under 150 for first 5 miles and ran close to 8:50's, next 4 I let it go up to 154 and was in the low 8:40's then the last mile I ran kind of fast for me, 7:51. No particular reason, it just felt kind of fun.
Sunday, February 06, 2005
Saturday's run
Ran 4 miles on Hines drive when I got home from work, 33 minutes. 1 mile warm up, 2 miles farklet, 1 mile cool down.
I took sunday off of training cuz I felt like taking a break, it was allmost warm enough to ride the bike outside and I tried but after a mile I rode back home.
Going to drop the wednesday run for a few weeks untill I get used to running outside again. The road is a lot different from the soft track I was running on and since it is so early in the training, I'm going to cut it back.
I took sunday off of training cuz I felt like taking a break, it was allmost warm enough to ride the bike outside and I tried but after a mile I rode back home.
Going to drop the wednesday run for a few weeks untill I get used to running outside again. The road is a lot different from the soft track I was running on and since it is so early in the training, I'm going to cut it back.
Saturday, February 05, 2005
Friday and Saturday
Swim Friday during lunch 1500yds, 27 min, high zone 2 - low zone 3
Saturday swim with FAST was 3500yds
700 warm up (200S,200K,100non-Free,200S)
52X50 on 1:00 (swam :45's)
200 cool down
Felt really good througout the 50's. I lead 22 of them.
Going to run later today - I'm at work now.
Saturday swim with FAST was 3500yds
700 warm up (200S,200K,100non-Free,200S)
52X50 on 1:00 (swam :45's)
200 cool down
Felt really good througout the 50's. I lead 22 of them.
Going to run later today - I'm at work now.
Thursday, February 03, 2005
Thursday's run
I had to move my short swim from Thursday at lunch to Friday cuz of a business lunch that I had but I still kept my run for Thursday afternoon.
6 miles on Hines, 53:06, HR 153. 35 degrees outside but still doable.
I have two 5 mile runs planned for the weekend that I'm thinking of shortening them to 3 or 4 miles cuz I'm thinking that this is too much running for this time of year. I still want to keep the frequency of five runs a week if I can but I feel that running 25-28 miles a week is ideal for right now.
6 miles on Hines, 53:06, HR 153. 35 degrees outside but still doable.
I have two 5 mile runs planned for the weekend that I'm thinking of shortening them to 3 or 4 miles cuz I'm thinking that this is too much running for this time of year. I still want to keep the frequency of five runs a week if I can but I feel that running 25-28 miles a week is ideal for right now.
Wednesday, February 02, 2005
Another good training day
Started with a swim that I thought was going to be too fast for how I was feeling but did it anyway. Once I warmed up I came right up to speed. This is an Endurance speed workout from my workout book.
The pace is set from my T-pace which is 1:40, all of the sets have a 20 second rest interval between them.
2700 yds
warm up 10X50 :15 RI, 300 pull (I forgot my pull bouy today)
400 @ T-pace+3
4X100 @ T-pace
300 @ T-pace+3
3X100 @ T-pace
200 @ T-pace+3
2X100 under T-pace
100 cool down
After the swim I did an easy 3 mile run, about 26 minutes, HR 149. This is an attempt to bring myself up to 5 runs a week. I'm not going to increase this run or change the intensity untill I bring my total milage up to 35 miles a week, which will be in a month or so.
The pace is set from my T-pace which is 1:40, all of the sets have a 20 second rest interval between them.
2700 yds
warm up 10X50 :15 RI, 300 pull (I forgot my pull bouy today)
400 @ T-pace+3
4X100 @ T-pace
300 @ T-pace+3
3X100 @ T-pace
200 @ T-pace+3
2X100 under T-pace
100 cool down
After the swim I did an easy 3 mile run, about 26 minutes, HR 149. This is an attempt to bring myself up to 5 runs a week. I'm not going to increase this run or change the intensity untill I bring my total milage up to 35 miles a week, which will be in a month or so.
Tuesday, February 01, 2005
Fun swim
The swim today was kind of fun. I hesitated a little before doing it cuz it looked hard but I like doing 500's so I went for it.
3000 yds, 1:05:00
400 swim - warm up
4X500 Decending 1-4, #4 at T-pace 1:00 rest
Times for 500's were 9:47, 9:15, 8:57, 8:22
16X25 Odds 12.5 fast/12.5 easy, evens fast, :40 swim interval
200 cool down
A little bit after dinner I put some miles on the bike
13 miles, 45:00, program 53 on CT.
3000 yds, 1:05:00
400 swim - warm up
4X500 Decending 1-4, #4 at T-pace 1:00 rest
Times for 500's were 9:47, 9:15, 8:57, 8:22
16X25 Odds 12.5 fast/12.5 easy, evens fast, :40 swim interval
200 cool down
A little bit after dinner I put some miles on the bike
13 miles, 45:00, program 53 on CT.
Monday, January 31, 2005
Monday's dissapointment
I got to the pool today to find that it was closed for maintenance, Oh well, it was warmer today so since I didn't have my run stuff with me I decided to run outside.
8 miles, 1:10:50, HR 153. My first two and last two miles are just a tad long so it skews the time just a little, they're like 1.03 miles each. It is easy to use the markers on the road so I've allways just delt with the distances.
30 degrees F outside so it wasn't too bad, felt good but I had to rush a little to get home in time to pick Justin up from school. The last two miles I averaged 156-8 on the HR so I ended up a little fast.
8 miles, 1:10:50, HR 153. My first two and last two miles are just a tad long so it skews the time just a little, they're like 1.03 miles each. It is easy to use the markers on the road so I've allways just delt with the distances.
30 degrees F outside so it wasn't too bad, felt good but I had to rush a little to get home in time to pick Justin up from school. The last two miles I averaged 156-8 on the HR so I ended up a little fast.
Sunday, January 30, 2005
The last of the screw around days
Tomorrow starts the new training cycle so today is the last day of screwing around with the swim and run to get more speed. It's time to get serious about structure and add in the bike times.
Today's training was a swim and a run. Swam easy 2600yds to finish out the 10,000 for the week, 1:00:00. My old favorite swim:
3X 600(200pull,200swim,100k,100 fast) plus warm up and cool down
Swam the 100's in 1:30
The run I felt a little tired on mainly cuz I ran pretty hard yesterday
5 miles, 43:00, HR 153.
Today's training was a swim and a run. Swam easy 2600yds to finish out the 10,000 for the week, 1:00:00. My old favorite swim:
3X 600(200pull,200swim,100k,100 fast) plus warm up and cool down
Swam the 100's in 1:30
The run I felt a little tired on mainly cuz I ran pretty hard yesterday
5 miles, 43:00, HR 153.
Saturday, January 29, 2005
Saturday's training
Due to unforeseen events I had to shift things around a bit and not train on friday. I also wasn't able to swim with FAST this morning so I had to swim by myself.
Today, I ran 6.2 miles, planned to run easy but I got running behind some guy at the gym and I just kept up the pace. I wound up at 46:57 for 10k which is a pr for me. I still want to drop 5 minutes off of that and I think it will be a long stretch for me to do so but I'm going to keep chipping away at that time. After the run I swam easy for 1500 yds in 28 minutes.
Next week starts my new training cycle with the intention of doing the Muncie Endurathon as my first A race. Goals for the race are :30 for the swim, 2:35 for the bike and 1:45 for the run. Those times plus transitions should get me under 5 hours. My first couple of base periods are going to be 4 weeks long, the last base will be 3 weeks as well as both of my build periods. Right now I have 2 weeks of peak scheduled but that's mainly just in case I get sick and fall back a week. I am seriously considering a running coach if I continue this plateau that I'm on. My next two cycles will dictate weather that happens or not.
Today, I ran 6.2 miles, planned to run easy but I got running behind some guy at the gym and I just kept up the pace. I wound up at 46:57 for 10k which is a pr for me. I still want to drop 5 minutes off of that and I think it will be a long stretch for me to do so but I'm going to keep chipping away at that time. After the run I swam easy for 1500 yds in 28 minutes.
Next week starts my new training cycle with the intention of doing the Muncie Endurathon as my first A race. Goals for the race are :30 for the swim, 2:35 for the bike and 1:45 for the run. Those times plus transitions should get me under 5 hours. My first couple of base periods are going to be 4 weeks long, the last base will be 3 weeks as well as both of my build periods. Right now I have 2 weeks of peak scheduled but that's mainly just in case I get sick and fall back a week. I am seriously considering a running coach if I continue this plateau that I'm on. My next two cycles will dictate weather that happens or not.
Thursday, January 27, 2005
Thursday run
Ran during lunch today cuz I'll be busy later
Easy 5 miles 43:51 ave HR 149
I missed yesterday's run cuz I was just too busy to get it in after the swim.
Easy 5 miles 43:51 ave HR 149
I missed yesterday's run cuz I was just too busy to get it in after the swim.
Wednesday, January 26, 2005
Wednesday
Swim 2900 yds Felt good, stayed in zone 2 for whole swim. Towel got stolen from locker room so I was a little upset afterwards.
6X75 warm up
500 :20 RI
400 :20 RI
300 :20 RI
200 :20 RI
2X300 Neg Split :30 RI
6X75 cool down (50 free 25 back)
6X75 warm up
500 :20 RI
400 :20 RI
300 :20 RI
200 :20 RI
2X300 Neg Split :30 RI
6X75 cool down (50 free 25 back)
Tuesday, January 25, 2005
Tuesday's run
9 miles 1:17:31 HR 159 8:37 min/mile. Ran at what I felt like was zone 2 but the HR was a little bit high.
Rode :30 min on CT easy
Rode :30 min on CT easy
I got a little behind on the log, here is the updates
Friday swim 3300yds 1:10 E2
Saturday swim with FAST was cancelled so I swam at Ballys, 3200yds 1:10 E2, run 4 miles 34:38 at Bally's track
Sunday run test, 1 mile warm up, 4.07 miles 30 minutes, ave HR of the last 20 minutes was 174bpm, walk 5 min cool down. Just about what I expected. 7:22 min/miles
Monday 3000yds easy swim E1-2 1:04, am going to keep this swim as an easy swim so it's kind of like a recovery day
This week I'm adding another run on wednesday so I will be up to 5 runs a week. It will be about 3 miles and used just as extra miles and to get used to running more often.
This weeks Schedule
Monday Swim E2
Tuesday Run 9 miles, easy bike :30
Wednesday Swim E2, run 3 miles
Thursday Run 5 miles - 1 warmup, 3 tempo, 1cd, easy bike :30
Friday Swim (speed) 3000yds E2-3
Saturday Swim with FAST E2-4, run 6 miles
Sunday Run 5 miles treadmill track workout, easy bike 30 to 60 min
Saturday swim with FAST was cancelled so I swam at Ballys, 3200yds 1:10 E2, run 4 miles 34:38 at Bally's track
Sunday run test, 1 mile warm up, 4.07 miles 30 minutes, ave HR of the last 20 minutes was 174bpm, walk 5 min cool down. Just about what I expected. 7:22 min/miles
Monday 3000yds easy swim E1-2 1:04, am going to keep this swim as an easy swim so it's kind of like a recovery day
This week I'm adding another run on wednesday so I will be up to 5 runs a week. It will be about 3 miles and used just as extra miles and to get used to running more often.
This weeks Schedule
Monday Swim E2
Tuesday Run 9 miles, easy bike :30
Wednesday Swim E2, run 3 miles
Thursday Run 5 miles - 1 warmup, 3 tempo, 1cd, easy bike :30
Friday Swim (speed) 3000yds E2-3
Saturday Swim with FAST E2-4, run 6 miles
Sunday Run 5 miles treadmill track workout, easy bike 30 to 60 min
Thursday, January 20, 2005
Thursday continued
After the run, I had some errands to do then got on the bike for 30 minutes. My son Justin got on my road bike on the CT and rode for 20 minutes. I'm really impressed with him taking the time to do exercise while the playstation is calling him from the bedroom.
Thursday's run
I forgot my watch today so I had to go by the clock on the wall and I don't have my HR data either. I ran what felt like a high zone 2 - low zone 3. Felt really good but kept the run short cuz this is a rollback week.
4 miles, 32:20, PE high E2
4 miles, 32:20, PE high E2
Wednesday, January 19, 2005
Wednesday's swim
I swam near 2000 yds. I quit early cuz the pool people were blasting cold water into the pool and it was screwing me up, so I'll make up the yardage on sunday. But anywho, 2000 yds in about 40 minutes, E2 workout.
Tuesday, January 18, 2005
Tuesday's run
After having yesterday off and feeling rested up I ran 9 miles today.
9 miles 1:14:11, HR 160, 8:15 min/miles
My goal was to run 8:30 for the whole run but I pushed the pace for the last 2 miles and ran the HR up somewhat. The last 2 miles were at 8:00m/m. I felt strong throughout the run and could have easily run 3 or more miles had the workout called for it. The next couple of runs will be a bit shorter cuz this week I'm pulling back a few miles. I should be at 20-22 for this week.
9 miles 1:14:11, HR 160, 8:15 min/miles
My goal was to run 8:30 for the whole run but I pushed the pace for the last 2 miles and ran the HR up somewhat. The last 2 miles were at 8:00m/m. I felt strong throughout the run and could have easily run 3 or more miles had the workout called for it. The next couple of runs will be a bit shorter cuz this week I'm pulling back a few miles. I should be at 20-22 for this week.
Monday, January 17, 2005
Day off
My first day off of training in 3 or 4 weeks and I was really bored.
First of all, I had the day off of work so after I got up at 6:30am (that's sleeping in for me during the week) I watched TV for a while and got my resting heart rate. Well I thought since yesterday had a hard run that it might be a little bit higher than normal and this rest day is what I needed, it was 46, that was an average of about 5 minutes with a low of 44, I was kind of expecting a 50 or 52.
After watching the shows about Hitler and Hussein I got off my butt and went to REI and browsed around a while and then off to the swimming store. I was looking for a 34 speedo and wouldn't you know it, my local swimming store that I waited around to open and passed by other stores just to go there doesn't have a 34 speedo. I was kind of pissed, I tried to support my local swimming store and everytime I go in there I either can't find anything or get ripped off with their high prices.
Sorry, I just had to bitch about that.
The rest of the day was uneventfull. I fought off the urges to swim and bike in favor of resting and even made out my training schedule for the next 2 weeks. I'll have more training stuff tomorrow.
First of all, I had the day off of work so after I got up at 6:30am (that's sleeping in for me during the week) I watched TV for a while and got my resting heart rate. Well I thought since yesterday had a hard run that it might be a little bit higher than normal and this rest day is what I needed, it was 46, that was an average of about 5 minutes with a low of 44, I was kind of expecting a 50 or 52.
After watching the shows about Hitler and Hussein I got off my butt and went to REI and browsed around a while and then off to the swimming store. I was looking for a 34 speedo and wouldn't you know it, my local swimming store that I waited around to open and passed by other stores just to go there doesn't have a 34 speedo. I was kind of pissed, I tried to support my local swimming store and everytime I go in there I either can't find anything or get ripped off with their high prices.
Sorry, I just had to bitch about that.
The rest of the day was uneventfull. I fought off the urges to swim and bike in favor of resting and even made out my training schedule for the next 2 weeks. I'll have more training stuff tomorrow.
Sunday's run
5 miles, 1 mile warm up, 8X400@6:45 to 7:00 min/mile, 2 miles of cool down, treadmill #1 for warmup and intervals, track for cool down.
Thought of going 2 more intervals but I was tight during stretching plus I was a little tired so I stuck with 8.
Thought of going 2 more intervals but I was tight during stretching plus I was a little tired so I stuck with 8.
Saturday, January 15, 2005
Saturday training
I think that Vince was trying to kill us today with the swim.
Swam with club today 3650yds, 1:30:00
600 warm up
8X50 kick with fins (I had some today)
4X (200IM,4X50pull,4X25IM order)
6X75 free on 1:20 (I lead 5 of these)
200 cool down
After the swim I ran at Bally's, 6 miles, 51:12, HR 157, pace 8:32.
I pushed the pace to 8:30's and tried to relax as much as I could. Debated on running another but the swim had really tired me out.
Swam with club today 3650yds, 1:30:00
600 warm up
8X50 kick with fins (I had some today)
4X (200IM,4X50pull,4X25IM order)
6X75 free on 1:20 (I lead 5 of these)
200 cool down
After the swim I ran at Bally's, 6 miles, 51:12, HR 157, pace 8:32.
I pushed the pace to 8:30's and tried to relax as much as I could. Debated on running another but the swim had really tired me out.
Friday, January 14, 2005
Friday's swim
I just swam today and blew off the bike ride. I didn't get much sleep last night and really don't feel like riding indoors. If it was outside it would be a different story.
1500 yds, 26:07, swam what felt like zone 2-3, could have definitely swam faster but that wasn't the goal, even though that's the fastest 1500 in the pool that I've swam.
I worked on making sure that I finished my stroke by clipping my thumb on my thigh. By doing that I have been taking almost 1 stroke per length off of my counts. I know this not by counting but cuz I hit the wall on the opposite arm that I normally would. The workouts I've been doing have really helped a lot. I just got a new swim drill book for all of the strokes and will start working on my breaststroke and butterfly next week.
1500 yds, 26:07, swam what felt like zone 2-3, could have definitely swam faster but that wasn't the goal, even though that's the fastest 1500 in the pool that I've swam.
I worked on making sure that I finished my stroke by clipping my thumb on my thigh. By doing that I have been taking almost 1 stroke per length off of my counts. I know this not by counting but cuz I hit the wall on the opposite arm that I normally would. The workouts I've been doing have really helped a lot. I just got a new swim drill book for all of the strokes and will start working on my breaststroke and butterfly next week.
Thursday, January 13, 2005
Thursday's race pace run
5 miles, 40:15, Ave HR 160.
1 mile warmup (8:58)
3 miles hard (7:36,7:26,7:18)
1 mile cool down (8:57)
I really wanted to see what kind of speed I could hold for the three miles and am getting closer to my goal of 7:00 min/miles. My legs felt kind of heavy and that's probably cuz it's my third week in the cycle. Also, I noticed that my HR wasn't as high as the last test I did, the ave HR for the last mile was 173 and I expected it to be higher. Next week has a test again, I expect to see faster times than the last one and a slightly lower HR. Probably consistant 7:20's with an ave HR of 175, we'll see soon.
An easy run is scheduled for saturday and intervals on the treadmill for sunday. Since I have monday off of work I may do an easy run with the tri-club depending on the weather.
1 mile warmup (8:58)
3 miles hard (7:36,7:26,7:18)
1 mile cool down (8:57)
I really wanted to see what kind of speed I could hold for the three miles and am getting closer to my goal of 7:00 min/miles. My legs felt kind of heavy and that's probably cuz it's my third week in the cycle. Also, I noticed that my HR wasn't as high as the last test I did, the ave HR for the last mile was 173 and I expected it to be higher. Next week has a test again, I expect to see faster times than the last one and a slightly lower HR. Probably consistant 7:20's with an ave HR of 175, we'll see soon.
An easy run is scheduled for saturday and intervals on the treadmill for sunday. Since I have monday off of work I may do an easy run with the tri-club depending on the weather.
Wednesday, January 12, 2005
A little tougher swim that I thought
3200 Endurance Speed workout
600 warm up (300S,200K,100S)
4X(300 Moderate :20RI, 2X75 Fast :15RI)
:30 bonus rest after each repeat
400 kick (100Easy,200Moderate,100Easy)
100 cool down
Like the heading says, it was tougher that I thought. 1:02:00
600 warm up (300S,200K,100S)
4X(300 Moderate :20RI, 2X75 Fast :15RI)
:30 bonus rest after each repeat
400 kick (100Easy,200Moderate,100Easy)
100 cool down
Like the heading says, it was tougher that I thought. 1:02:00
Tuesday, January 11, 2005
9 mile run
Ran another 9 miles today on the track at the gym. Fairly uneventfull, the normal speedy people running their 2 miles at 8 min/mile and then stop cuz they are dying of exhaustion. There was one guy there running easy that has the right idea, he probably did about 4 miles, I hope he sticks with it and loses the weight he's trying to.
9 miles, 1:19:16, ave HR 152, 8:48 min/mile pace.
The new shoes are doing great, my knees and ankles feel good and I enjoy running in them, plus they look cool. I think they are one of the reasons I'm running faster, my steps are much smoother and very quiet like I'm not wasting any energy.
9 miles, 1:19:16, ave HR 152, 8:48 min/mile pace.
The new shoes are doing great, my knees and ankles feel good and I enjoy running in them, plus they look cool. I think they are one of the reasons I'm running faster, my steps are much smoother and very quiet like I'm not wasting any energy.
Monday, January 10, 2005
Monday's swim
3100 E2 workout. Felt a little tired but stuck to the workout. Rest day is on Wednesday.
500 warm up
8X150 DEC 2222 :20RI
1:00 bonus rest
8X100 DEC 2222 :15RI
1:00 bonus rest
8X50 DEC 2222 :10RI
200 cool down
500 warm up
8X150 DEC 2222 :20RI
1:00 bonus rest
8X100 DEC 2222 :15RI
1:00 bonus rest
8X50 DEC 2222 :10RI
200 cool down
Sunday, January 09, 2005
Sunday Training
Today was a bike ride 35:00 on computrainer and 5 mile run. Generally felt kind of tired during both of them but I got it done. Tomorrow is an easy day with just an easy swim so I'll have time to recover. I'm going to do one more up week and then take an easy week.
I've gotten to my mid-winter goal of 10,000yds of swimming, 25 miles of running and 2 hrs of biking. I'm going to hold this through January and probably February untill my training plan catches up with it. Hopefully by the end of February it will be warm enough to bike outside at least once a week. So untill then, I'll stick to the 9.5 hour schedule, that seems like enough to keep me fit through the colder months.
I've gotten to my mid-winter goal of 10,000yds of swimming, 25 miles of running and 2 hrs of biking. I'm going to hold this through January and probably February untill my training plan catches up with it. Hopefully by the end of February it will be warm enough to bike outside at least once a week. So untill then, I'll stick to the 9.5 hour schedule, that seems like enough to keep me fit through the colder months.
Saturday, January 08, 2005
A good start to weekend training
Swam with the club this morning, mostly freestyle sets 3500yds, 1:20:00. Lane 4 #3 and #4 in line. Had a good time, felt really strong. The underwater camera wasn't available today because of technical difficulties, maybe next week. A newspaper reporter was at the swim taking pictures to go with a story he was writing about triathlon training.
Had breakfast with the club at Charlies' Grill. I allways have a great time there being able to talk about training and learning new things. Still working on my schedule for the summer and may have found a different race in August. Some club members may go down to Arkansas for a Half IM and it may be fun to go with them. I'll have to research it and see.
Ran today at Bally's track, 5 miles 40:25 HR 163. 1 mile warm up, 3 miles race pace (ave 7:35), 1 mile cool down. Felt pretty good but I was definitely pushing the pace for me. I've been stretching a lot lately and have found that in the last 2-3 weeks I have been very flexible and it seems to be getting better every time. (I just thought that was interesting)
Had breakfast with the club at Charlies' Grill. I allways have a great time there being able to talk about training and learning new things. Still working on my schedule for the summer and may have found a different race in August. Some club members may go down to Arkansas for a Half IM and it may be fun to go with them. I'll have to research it and see.
Ran today at Bally's track, 5 miles 40:25 HR 163. 1 mile warm up, 3 miles race pace (ave 7:35), 1 mile cool down. Felt pretty good but I was definitely pushing the pace for me. I've been stretching a lot lately and have found that in the last 2-3 weeks I have been very flexible and it seems to be getting better every time. (I just thought that was interesting)
Friday, January 07, 2005
Friday's training
I swam 1500yds straight during lunch today, 26:50, mostly high zone 2, felt pretty good, pool wasn't busy and the temp was cooler than normal, probably about 79 which is getting close to perfect for swimming laps.
After work I rode the Computrainer for about 30 minutes, some spinups and big gear stuff to pass the time. 150 watts for 10 miles, HR 129. I moved the CT to the living room cuz it was getting too crowded in the bedroom and I kept banging my shins on it trying to get around it. Since the road bike was allready in there I set it up with the road bike.
After work I rode the Computrainer for about 30 minutes, some spinups and big gear stuff to pass the time. 150 watts for 10 miles, HR 129. I moved the CT to the living room cuz it was getting too crowded in the bedroom and I kept banging my shins on it trying to get around it. Since the road bike was allready in there I set it up with the road bike.
Thursday, January 06, 2005
Link to some training information
I found the link and I like some of his articles
http://www.physfarm.com/
Click on articles and then click on
December 2004 Testing 1-2-3: Figuring Out Your Training Levels
jaretj
http://www.physfarm.com/
Click on articles and then click on
December 2004 Testing 1-2-3: Figuring Out Your Training Levels
jaretj
Thursday run
Planned 6-8 miles at 9 min/mile and wound up running 9 miles cuz I felt pretty good. Got to Bally's early again and had a clear track to run on.
Todays run was 9 miles, 1:21:01, Ave HR 153 middle zone 2.
I did some reading and found an interesting article on pacing for base runs. It said to run at 125 to 135 percent of your LTHR run speed. That would put me at about 9:20 to 9:40 which I feel is too slow but I have been running 8:30's which I felt was too fast for a base run so I compromised with the 9 min/mile pace which felt pretty good and kept the HR about 155. That seemed about right for my level of percieved effort.
I'll post the link to the info when I find it again. This guy has been on Slowtwitch and has many interesting things to say. Seems to be an authority on the subject.
Todays run was 9 miles, 1:21:01, Ave HR 153 middle zone 2.
I did some reading and found an interesting article on pacing for base runs. It said to run at 125 to 135 percent of your LTHR run speed. That would put me at about 9:20 to 9:40 which I feel is too slow but I have been running 8:30's which I felt was too fast for a base run so I compromised with the 9 min/mile pace which felt pretty good and kept the HR about 155. That seemed about right for my level of percieved effort.
I'll post the link to the info when I find it again. This guy has been on Slowtwitch and has many interesting things to say. Seems to be an authority on the subject.
Wednesday, January 05, 2005
Wednesday's swim
I knew I would be crunched for time but I got 2400 yds in anyway. E2 workout that was cut short. Pool wasn't that crowded cuz I got there early. Water was cool too, probably about 79 degrees, pretty close to perfect for me.
Tuesday, January 04, 2005
Tuesday's training
Ran outside today cuz it's 36 deg and I didn't want to deal with the "Resolutionaries" at the health club. 6 miles 51:35 HR 157 kind of uneventfull.
A little bit after dinner I rode 20 miles on the computrainer. 176 watts for 1:02:00, felt kind of tired but OK. The course was a flat 20 miles and set the computer to 170.
A little bit after dinner I rode 20 miles on the computrainer. 176 watts for 1:02:00, felt kind of tired but OK. The course was a flat 20 miles and set the computer to 170.
Monday, January 03, 2005
Monday swim
I swam today because I might not be able to swim on Wednesday. Today was 3000yds Endurance workout #2. I seemed to be keeping my elbows bent during the pull phase more today like I was told to by the person that reviewed my underwater video tape. The force workout that I did last week seems to have helped that somewhat, I kept my elbows bent then to reduce the load on my shoulders, it must have stuck with me.
Pool was full of "New Year's Resolution" people and nobody would share a lane. They just paddled down the center of them. I can't wait untill they all give up, which will probably be sometime in February. Nasty people won't even take a shower before getting into the hot-tub or the pool after they work out. The chlorine is so strong right now that it's killing my swim suit. I know if I buy one now it will be ruined in 2 weeks so I'll hold off for a while.
Pool was full of "New Year's Resolution" people and nobody would share a lane. They just paddled down the center of them. I can't wait untill they all give up, which will probably be sometime in February. Nasty people won't even take a shower before getting into the hot-tub or the pool after they work out. The chlorine is so strong right now that it's killing my swim suit. I know if I buy one now it will be ruined in 2 weeks so I'll hold off for a while.
Sunday, January 02, 2005
Lighter training for sunday
Swam 1500yds straight 27:00, ran 4 miles 33:26, HR 158.
I really wanted to go up to 4 runs a week so I ran a short one today to get my body used to it. I'm not planning on killing myself for the 4th run, I just think that it is necessary for me to improve. My run speeds have allready seen big results, I can run 8:40's with no difficulty at all, that speed would have been difficult last summer. Hopefully I can get another minute out of that by springtime, if I could do that it would bring me ahead of my origional planning, then I could spend more time polishing the run instead of building it.
I really wanted to go up to 4 runs a week so I ran a short one today to get my body used to it. I'm not planning on killing myself for the 4th run, I just think that it is necessary for me to improve. My run speeds have allready seen big results, I can run 8:40's with no difficulty at all, that speed would have been difficult last summer. Hopefully I can get another minute out of that by springtime, if I could do that it would bring me ahead of my origional planning, then I could spend more time polishing the run instead of building it.
Saturday, January 01, 2005
Saturday swim and run
Swam a force workout today. It's the first time I've ever swam a whole workout with my paddles. Right now I'm just following a short plan that's in my swim workout book. The new training plan should be a couple of weeks away.
3100 yds
600 warm up
8X150 Pull (DESC 1-8) :20RI
8X100 Pull (DESC 1-8) :15RI
8X50 Pull (DESC 1-8) :10RI
100 cool down
4.25 miles on treadmill #7, Ave HR 147, 37:21
PE seemed high so I took it easy. I want to try and run 4 miles tomorrow and get 1500yds in the pool to get my 10,000yds for the week.
3100 yds
600 warm up
8X150 Pull (DESC 1-8) :20RI
8X100 Pull (DESC 1-8) :15RI
8X50 Pull (DESC 1-8) :10RI
100 cool down
4.25 miles on treadmill #7, Ave HR 147, 37:21
PE seemed high so I took it easy. I want to try and run 4 miles tomorrow and get 1500yds in the pool to get my 10,000yds for the week.
Friday, December 31, 2004
Friday morning hockey in Plymouth
Without anyone going to work and nobody to kick us off of the ice we skated about 2 hours before I gave up, the few remaining people finished just behind me. I actually felt pretty good throughout the whole skate and played pretty hard. I knew we had been on the ice for a while cuz I had to wet the palms of my gloves again and ran out of water. I skated 3 or 4 shifts without a drink and that was it.
Because of the long skate, I pushed my swim to saturday, it's a force workout.
Because of the long skate, I pushed my swim to saturday, it's a force workout.
Thursday, December 30, 2004
Thursday's run
7 miles, 1:00:25, HR 159, Bally's track. It was probably warm enough to run outside today but it was so wet and I've got the new shoes so I ran inside. I started on the treadmill but the stench of the "Holiday people" got to me in about 2 minutes so I moved upstairs.
Wednesday, December 29, 2004
An hour on the computrainer
1:00:00, 17.4 miles, 134bpm, 163 watts.
Started riding the Orange County Triathlon ride and just went for 1 hr. There was a lot of climbing in the first 10 or so miles. I set the computer to ride at 160 and just tried to ride close to him. I had to slow down a lot cuz I rode away going up the hills. Next time I'll bump him up to 170 watts.
Next week I'm going to try to get some HR vs Watts data on some flat roads so I can track improvement over the next few months.
Started riding the Orange County Triathlon ride and just went for 1 hr. There was a lot of climbing in the first 10 or so miles. I set the computer to ride at 160 and just tried to ride close to him. I had to slow down a lot cuz I rode away going up the hills. Next time I'll bump him up to 170 watts.
Next week I'm going to try to get some HR vs Watts data on some flat roads so I can track improvement over the next few months.
Wednesday's swim
I got the book "Workouts in a Binder" by Gale Bernhardt and did the first Endurance workout it in. This book is so cool cuz it is waterproof and you can have it right on the pool deck during your workout. It is very easy to follow and it has a section with all of the codes in it so if you don't understand what to do you can look it up. The only thing that it doesn't have is the other strokes that real swimmers use (Butterfly, Back stroke, Breast stroke). I'm going to do one short workout a week concentrating on them so I can keep up with the people at my swim club. Here is a link to the book
http://www.amazon.com/exec/obidos/tg/detail/-/1931382204/ref=ase_trainingbible-20/102-9062289-2471362?v=glance&s=books
You can also click on the header for the link.
Today was 3200 yds. I was a little sore from yesterday's TT so I swam mostly in zone 2 but kept true to the workout.
600 warm up
400,300,200,100 moderate :20RI
300,200,100 neg split :25RI
200 fast :30RI
100 fast :20RI
4X150 Pull :20RI
100 cool down
http://www.amazon.com/exec/obidos/tg/detail/-/1931382204/ref=ase_trainingbible-20/102-9062289-2471362?v=glance&s=books
You can also click on the header for the link.
Today was 3200 yds. I was a little sore from yesterday's TT so I swam mostly in zone 2 but kept true to the workout.
600 warm up
400,300,200,100 moderate :20RI
300,200,100 neg split :25RI
200 fast :30RI
100 fast :20RI
4X150 Pull :20RI
100 cool down
Tuesday, December 28, 2004
Tuesday's run 30 min Time Trial
I had debated on running the time trial today and decided to do it. The reason I considered putting it off untill thursday was the fact that I did a swim TT yesterday and thought I wouldn't be ready for it. I did a resting HR this morning and came up with a 52, which is normal for me so I went for it.
1 mile warm up
30 min TT as fast as I can run a consistant speed and take the average of the last 20 min.
4 miles (7:34,7:33,7:28,7:25) last 20 min ave of 179bpm. This is a little above what I expected but I'm not surprised at all since sunday's run gave me similar numbers.
1 mile cool down.
I had been suspecting that my LT had gone up but had not tested it since last May at which time I had a LT of 168. This directly falls in line with my PE for all of my recent runs, comfirming what I felt to be the right training zones for me.
Now armed with this new information I can continue with training for more speed. I guess all I have to do now is the bike test but it is so cold outside and I haven't been riding much at all so testing on the bike wouldn't be of much use.
1 mile warm up
30 min TT as fast as I can run a consistant speed and take the average of the last 20 min.
4 miles (7:34,7:33,7:28,7:25) last 20 min ave of 179bpm. This is a little above what I expected but I'm not surprised at all since sunday's run gave me similar numbers.
1 mile cool down.
I had been suspecting that my LT had gone up but had not tested it since last May at which time I had a LT of 168. This directly falls in line with my PE for all of my recent runs, comfirming what I felt to be the right training zones for me.
Now armed with this new information I can continue with training for more speed. I guess all I have to do now is the bike test but it is so cold outside and I haven't been riding much at all so testing on the bike wouldn't be of much use.
Monday, December 27, 2004
Ride on Computrainer
First real ride on the computrainer today.
Easy 10 mile course, 180 watts, 20.4 mph, had computer set on 150 and beat him be about 1 minute. I didn't record the HR but most of the time it was near 145. I'm going to do a test later this week with it.
Easy 10 mile course, 180 watts, 20.4 mph, had computer set on 150 and beat him be about 1 minute. I didn't record the HR but most of the time it was near 145. I'm going to do a test later this week with it.
Swim Time Trial
Monday's swim included a 1000 yd time trial.
2200yds
600 warm up
6X50 on 1:00
1000yds
300 cool down
1000 yds in 16:44 (500 splits 8:27,8:17) which sets a new T-pace of 1:40
The last real test that I did was last February done at 17:41. I was allmost a minute faster today.
2200yds
600 warm up
6X50 on 1:00
1000yds
300 cool down
1000 yds in 16:44 (500 splits 8:27,8:17) which sets a new T-pace of 1:40
The last real test that I did was last February done at 17:41. I was allmost a minute faster today.
Sunday, December 26, 2004
Duh, I forgot about the swim
Swam 2600 yds today to finish up my 10,000 for the week. Nothing too hard cuz I swam after the run. I swam some 500's working on reaching and bending my elbow a little bit more. On one of the 500's I worked on sweeping my hand in the catch. I didn't wear a watch so I don't know if it is any faster. The swim was about 50 minutes in zone 2.
Sunday run and swim
Ran tempo today and felt pretty loose, 6 miles 50:30 ave HR 164. The HR went really high today but I ran to PE which felt like the top of zone 2 and the last 2 miles felt like zone 4.
The ave HR for the last 2 miles was 175. Using that for lactate thresh hold, it puts my training zones right in line where my PE has been for the last 2 weeks. I think the speed training is changing my training zones drastically. This week will have testing for run and swim, I'm expecting to see a swim T-pace near 1:42 and a run LT of 175.
The ave HR for the last 2 miles was 175. Using that for lactate thresh hold, it puts my training zones right in line where my PE has been for the last 2 weeks. I think the speed training is changing my training zones drastically. This week will have testing for run and swim, I'm expecting to see a swim T-pace near 1:42 and a run LT of 175.
Friday, December 24, 2004
Friday swim
Did a normal swim for me 3700 yds 1:20:00
600 warm up
4X600(200pull,200moderate,100kick,100fast)
10X50 odds non-free
200 cool down
All of my fast 100 were about 1:28's, normally I have been 1:35 to 1:40
600 warm up
4X600(200pull,200moderate,100kick,100fast)
10X50 odds non-free
200 cool down
All of my fast 100 were about 1:28's, normally I have been 1:35 to 1:40
Thursday, December 23, 2004
Thursday's run
Well, I broke down and bought another pair of shoes. The 1090's seemed good in the beginning but I still had a knee problem and everything I have been reading has pointed to the shoes. My intention was to get a pair of Asics 2100's, I had them picked out and ready to go but I wanted to try on a pair of Kayano's too. After putting them on and jogging around with them for a few minutes it was clear that the Kayano X was the shoe for me. I know they were more money but after running on them today I feel it's well worth it. The shoe guy I see pointed out an issue with my 1090's. On the right shoe, inside arch, you can see that the shoe is starting to break down allready. There are only 51 miles on them.
Today's run was a tempo run, 5 miles treadmill #5
mile 1 9:30 warm up
mile 2 8:00
mile 3 8:00
mile 4 7:30
mile 5 9:00 cool down
Ave HR was 151 but that was from the warm up and cool downs, the middle miles were about 162 to 165. While I was running I wasn't breathing hard but I think I was on the edge of it. I think I can to 7:30's next time without any problems.
One special note on today's run was while stretching before and after, I was very flexable, even more so afterwards.
Today's run was a tempo run, 5 miles treadmill #5
mile 1 9:30 warm up
mile 2 8:00
mile 3 8:00
mile 4 7:30
mile 5 9:00 cool down
Ave HR was 151 but that was from the warm up and cool downs, the middle miles were about 162 to 165. While I was running I wasn't breathing hard but I think I was on the edge of it. I think I can to 7:30's next time without any problems.
One special note on today's run was while stretching before and after, I was very flexable, even more so afterwards.
Wednesday, December 22, 2004
Wednesday's swim
I did sets of 500 today
500 warm up (200S,100K,200S)
500 easy with paddles to work on hand entry
500 moderate pull
1000 Swim (17:35) I decided to swim it straight since I felt pretty good
500 easy with paddles again
500 moderate pull
200 cool down
3700yds
The 1000 I kind of did as a pre-TT that I'm going to do next week, I just wanted to see what I could do. I really could have gone harder. First 500 was 8:57 and the second 500 was 8:37. That is the fasted 1000 I have done to this day, I think I can get near 17:00 on test day.
500 warm up (200S,100K,200S)
500 easy with paddles to work on hand entry
500 moderate pull
1000 Swim (17:35) I decided to swim it straight since I felt pretty good
500 easy with paddles again
500 moderate pull
200 cool down
3700yds
The 1000 I kind of did as a pre-TT that I'm going to do next week, I just wanted to see what I could do. I really could have gone harder. First 500 was 8:57 and the second 500 was 8:37. That is the fasted 1000 I have done to this day, I think I can get near 17:00 on test day.
Tuesday, December 21, 2004
Tuesday's run
6 miles of a base run on treadmill #3. 56 minutes, HR 151, the last 4 miles were at 154.
Weekend training
Saturday swim was with the club. A short 2000 yd swim, 600 yd warm up, 1400yds of freestyle (sets were not importand), then some fun relays
200 yds freestyle - 8 swimmers
200 yds medley - 8 swimmers
200 yds with santa hat - 8 swimmers
100 yds with hockey puck at bottom of pool
Fun time with some real swimmers and triathlon teammates
I took monday off as a rest day
200 yds freestyle - 8 swimmers
200 yds medley - 8 swimmers
200 yds with santa hat - 8 swimmers
100 yds with hockey puck at bottom of pool
Fun time with some real swimmers and triathlon teammates
I took monday off as a rest day
Friday, December 17, 2004
Friday's stuff
Played 70 minutes of hockey in the morning, felt pretty good, got new stick.
Ran intervals later in the afternoon on treadmill #5.
1 mile warm up
8X1/4 mile @ 1:40 to 1:45
1 mile cool down
Felt pretty good, I started easy because I didn't know what to expect. I haven't done intervals in a long time and didn't want to start off too hard. I probably could have gone harder and definitely could have done 3 or 4 more reps.
Ran intervals later in the afternoon on treadmill #5.
1 mile warm up
8X1/4 mile @ 1:40 to 1:45
1 mile cool down
Felt pretty good, I started easy because I didn't know what to expect. I haven't done intervals in a long time and didn't want to start off too hard. I probably could have gone harder and definitely could have done 3 or 4 more reps.
Thursday, December 16, 2004
Thursday's swim
3500yds
600 warm up
3X750 (100kick,150pull,250 free,100kick,150pull)
9X50 hypoxic (breath 1:2strokes, 2:3strokes, 3:4strokes...9:10strokes)
200 cool down
Felt a little flat at first but warmed up after the first 750
This is the same workout I did on 12-2
600 warm up
3X750 (100kick,150pull,250 free,100kick,150pull)
9X50 hypoxic (breath 1:2strokes, 2:3strokes, 3:4strokes...9:10strokes)
200 cool down
Felt a little flat at first but warmed up after the first 750
This is the same workout I did on 12-2
Wednesday, December 15, 2004
Wednesday's run
Ran on the treadmill 6 miles, 56:30, HR 151. 1st mile 10:00, 2nd 9:30, 3rd-6th 9:15. Ran speed up untill I was at the top of zone 2 (154) and kept it there for the last 4 miles. Felt pretty good, getting ready for more speedwork.
Tuesday, December 14, 2004
Ironman Florida Pictures
Starting from the bottom
My dad (Norman), he made sure I had everything I needed for the race. He drove me around everywhere, dropped me off, picked me up, discussed strategies, took pictures, got food, generally everything. All I had to do was concentrate on the race. Without him there I would have had a hard time, Thank you very much.
Bill Terski: A new friend I met a month or so before the race, great guy. Check out the surf behind him, that was thursday morning's Gatorade swim. We were a bit worried. Waves were rolling 4 to 5 feet but after we got past the breaking waves it wasn't too bad.
Bill and Roman were goofing around taking pictures to kill the time before the race.
Me just after airing up the tires. It was pretty chilly that morning.
Me putting on an extra bottle cage. I took it off the day before but decied to put it back on that morning. It was a good thing because I broke the right rear cage at the beginning of the bike leg.
Race morning, Bill and I getting wetsuits on.
Thursday or friday morning Gatorade swim. (I think thursday)
Me on the bike somewhere after the special needs station. I could have gone much harder on the bike than I did. Look, I can ride in a straight line.
Me at the beginning of the run. I slammed down a half a bottle of Gatorade in the last 5 miles of the bike and was really full for the beginning of the run. I think I skipped a couple of aid stations because of that.
Just after the turn-around on the first loop. I felt pretty good.
Just after the turn-around on the second loop. My knee was starting to bother me by then but other than that I felt good.
Me at the finish. I walked for about 4 miles but I wanted to run accross the finish line.
A bunch of Michigan guys at one of the morning swims, we were missing Bill. (I think friday morning)
Dinner thursday night. Sorry I couldn't remember Heather's mom's name.
My dad (Norman), he made sure I had everything I needed for the race. He drove me around everywhere, dropped me off, picked me up, discussed strategies, took pictures, got food, generally everything. All I had to do was concentrate on the race. Without him there I would have had a hard time, Thank you very much.
Bill Terski: A new friend I met a month or so before the race, great guy. Check out the surf behind him, that was thursday morning's Gatorade swim. We were a bit worried. Waves were rolling 4 to 5 feet but after we got past the breaking waves it wasn't too bad.
Bill and Roman were goofing around taking pictures to kill the time before the race.
Me just after airing up the tires. It was pretty chilly that morning.
Me putting on an extra bottle cage. I took it off the day before but decied to put it back on that morning. It was a good thing because I broke the right rear cage at the beginning of the bike leg.
Race morning, Bill and I getting wetsuits on.
Thursday or friday morning Gatorade swim. (I think thursday)
Me on the bike somewhere after the special needs station. I could have gone much harder on the bike than I did. Look, I can ride in a straight line.
Me at the beginning of the run. I slammed down a half a bottle of Gatorade in the last 5 miles of the bike and was really full for the beginning of the run. I think I skipped a couple of aid stations because of that.
Just after the turn-around on the first loop. I felt pretty good.
Just after the turn-around on the second loop. My knee was starting to bother me by then but other than that I felt good.
Me at the finish. I walked for about 4 miles but I wanted to run accross the finish line.
A bunch of Michigan guys at one of the morning swims, we were missing Bill. (I think friday morning)
Dinner thursday night. Sorry I couldn't remember Heather's mom's name.
Monday, December 13, 2004
Monday's training
Swam 3600 yds 1:20:00
500 warm up (200S,100K,200pull)
4x600 (200 pull catchup,200 swim moderate,100 Kick,100 IM)
10X50 odds non-free.
200 cd
The IM's are getting better, I am down to 1:56 per 100 consistantly. I have taken the advise of a friend at the Master's club and relaxed more on my butterfly and I feel stronger for the rest of the set. The breast stroke is getting better because of the kick timing too. The left side breathing for freestyle is becomming more and more natural, I swim that way all of the time now, sometimes when I'm not paying attention during catchup or drills, I breath every 5 strokes instead of 3.
A few hours later I did some easy miles on the bike trainer. 0:50:00, HR 127 I felt better than normal for a trainer ride. I am working with a new saddle, a San Marco Azoto. I set the height with my knee angle at 155 degrees. I'm not sure if the saddle is wide enough for me and if I will be able to sit on the nose of it. I'll give it a couple hundred miles to see.
15 min warm up
2X10 min (3:00 spin 55X19,3:00 spin 55X13@65rpm,3:00 spin 55X19,1:00 stand)
15 min cool down.
500 warm up (200S,100K,200pull)
4x600 (200 pull catchup,200 swim moderate,100 Kick,100 IM)
10X50 odds non-free.
200 cd
The IM's are getting better, I am down to 1:56 per 100 consistantly. I have taken the advise of a friend at the Master's club and relaxed more on my butterfly and I feel stronger for the rest of the set. The breast stroke is getting better because of the kick timing too. The left side breathing for freestyle is becomming more and more natural, I swim that way all of the time now, sometimes when I'm not paying attention during catchup or drills, I breath every 5 strokes instead of 3.
A few hours later I did some easy miles on the bike trainer. 0:50:00, HR 127 I felt better than normal for a trainer ride. I am working with a new saddle, a San Marco Azoto. I set the height with my knee angle at 155 degrees. I'm not sure if the saddle is wide enough for me and if I will be able to sit on the nose of it. I'll give it a couple hundred miles to see.
15 min warm up
2X10 min (3:00 spin 55X19,3:00 spin 55X13@65rpm,3:00 spin 55X19,1:00 stand)
15 min cool down.
Sunday, December 12, 2004
Sunday's run
I ran kind of fast today for me. 5 miles 43:14, HR 163, about an 8:40 min/mile on the track at Bally's. Looking for speed on the run still. The HR seemed high for how I felt, I figured it was a high zone 3 run but the HR was in zone 4, I wasn't even breathing hard. The next run should be an easy pace run near 6 miles then a couple of faster sessions after that.
Saturday, December 11, 2004
Saturday swim with the club
Long hard workout today, especially for the tail end of a cold. This one had a lot of IM in it, a new person has started writing the workouts and have changed the format somewhat. I struggled with this one a bit, I didn't do the butterfly on all of the IM's.
450 warm up (200S,100K,150S)
3X300@5:30 (middle 300 pull)
6X75@1:20
6X50 Kick
4X200 (4X25 IM order, 100 IM)
300 easy pull
4X75@1:15
200 cool down (choice)
3700 yds
450 warm up (200S,100K,150S)
3X300@5:30 (middle 300 pull)
6X75@1:20
6X50 Kick
4X200 (4X25 IM order, 100 IM)
300 easy pull
4X75@1:15
200 cool down (choice)
3700 yds
Friday, December 10, 2004
Friday's run
Ran 4 miles on the treadmill today, 1 mile warm up, 2 miles with 1/4 at 8 min/mile then 1/4 at 10 min/mile over and over, then 1 mile cool down. Felt really good but it's different not having any wind in my face like running outside. Total time 38:00, HR 151.
Thursday, December 09, 2004
Light training
Been sick for the last couple of days, just a cold, not sure how I got it, maybe transitioning from 12 hrs of sleep a day to 7 hrs a day did it. I'm feeling better now and might either swim or ride the trainer for a half hour today.
Monday I ran 2 miles, lifted for 45 minutes and then ran 1 more mile. Knee was still a little bothersome but not bad. Tuesday I swam for a half hour and dicided to get out of the pool cuz I felt too week to swim 3500yds effectivly. That evening my ears got really hot which is a signal that I've got a head cold and I went to bed early. I even stayed home from work yesterday which is very unusual for me. Depending on how I feel I may swim or ride the trainer for a half hour today.
Monday I ran 2 miles, lifted for 45 minutes and then ran 1 more mile. Knee was still a little bothersome but not bad. Tuesday I swam for a half hour and dicided to get out of the pool cuz I felt too week to swim 3500yds effectivly. That evening my ears got really hot which is a signal that I've got a head cold and I went to bed early. I even stayed home from work yesterday which is very unusual for me. Depending on how I feel I may swim or ride the trainer for a half hour today.
Monday, December 06, 2004
Weekend training
A good weekend despite the shorter training hours.
Saturday swim with the club, kind of short but hard:
600 warm up
3X225 pull @ 4:00
5X100 sprints
My times 1:25 1:26 1:26 1:26 1:25
That's about 5 seconds faster that I have ever sprinted, maybe next time I will get under 1:20
Also, I got my stroke video taped on saturday morning. One guy from the club critiqued my stroke, there were 2 things he noticed. 1: My arms were only bent about 45 degrees during the pull and 2: I was pulling some air that had stuck to my left hand on the entry. Honestly I was looking for more problems with that cuz I wanted an easy way to get faster, Oh well, I'll work on those two things untill I can get taped again.
Saturday night we had our club Christmas party at Madonna University. Got a cool T-shirt, the hors d'oeuvre were great and met Sheila Taormina. She had a motivational speech for us and stayed after to answer questions and to say hello to everyone. She is a real class act, everything that I expected of her.
Sunday I ran for 6 miles, about 57 minutes, HR 148, knee started to hurt again, don't really know why. I'll give it a few days off again.
Saturday swim with the club, kind of short but hard:
600 warm up
3X225 pull @ 4:00
5X100 sprints
My times 1:25 1:26 1:26 1:26 1:25
That's about 5 seconds faster that I have ever sprinted, maybe next time I will get under 1:20
Also, I got my stroke video taped on saturday morning. One guy from the club critiqued my stroke, there were 2 things he noticed. 1: My arms were only bent about 45 degrees during the pull and 2: I was pulling some air that had stuck to my left hand on the entry. Honestly I was looking for more problems with that cuz I wanted an easy way to get faster, Oh well, I'll work on those two things untill I can get taped again.
Saturday night we had our club Christmas party at Madonna University. Got a cool T-shirt, the hors d'oeuvre were great and met Sheila Taormina. She had a motivational speech for us and stayed after to answer questions and to say hello to everyone. She is a real class act, everything that I expected of her.
Sunday I ran for 6 miles, about 57 minutes, HR 148, knee started to hurt again, don't really know why. I'll give it a few days off again.
Friday, December 03, 2004
Hockey morning in Plymouth
Well, I'm getting faster and have much better control. My skates are feeling more and more natural, still I need to get better. I tried much harder today and got some decent results. I got gassed about 50 min into the skate but it was just about over by then anyway. Things are looking up and the anerobic workout may help my speed in other sports. I only got about 5 hrs of sleep last night so I guess I couldn't expect too much today.
Thursday, December 02, 2004
Thursday swim and run
Felt a little tired during the swim untill I got about half way through it.
3500yds, mostly zone 2
600 warm up
3X750 (100kick,150pull,250 free,100kick,150pull)
9X50 hypoxic (breath 1:2strokes, 2:3strokes, 3:4strokes...9:10strokes)
200 cool down
3 mile run on treadmill, zone 1 - low zone 2, 28:40, HR 143
3500yds, mostly zone 2
600 warm up
3X750 (100kick,150pull,250 free,100kick,150pull)
9X50 hypoxic (breath 1:2strokes, 2:3strokes, 3:4strokes...9:10strokes)
200 cool down
3 mile run on treadmill, zone 1 - low zone 2, 28:40, HR 143
Wednesday's workouts
Swam 1500yds during lunch, about 28 min zone 2-3. The Bilateral breathing is still going well. I started to count strokes and I'm at 22-23 which is pretty close to where I was when I was breathing on the right. I'm going to do some drills to try to get that down but it's not a big concern of mine.
Run 6 miles, 58 min, ave hr 150, mid zone 2, new shoes still feel really good. Normal route on Hines but I ran on the road cuz the trail was flooded in some places.
Run 6 miles, 58 min, ave hr 150, mid zone 2, new shoes still feel really good. Normal route on Hines but I ran on the road cuz the trail was flooded in some places.
Tuesday, November 30, 2004
Tuesday's swim
Very strong and fast. Maybe it's because I'm not running or biking or maybe because I've been putting in a lot of laps in the pool lately. Whatever it is, I've got to keep doing it. My kick for breaststroke and butterfly have gotten a lot better, Amy and Vince would be proud.
Today 3200 yds, main set zone 2
600 warm up (200S,200K,200Pw/paddles)
300 on 5:45
400 on 7:40
500 on 9:35
400 on 7:40
300 on 5:45
100 kick (alternate freestyle, dolphin, freestyle, whip)
300 pull with paddles (concentrate on hand entry)
100 kick (alternate freestyle, dolphin, freestyle, whip)
200 Cool down
After the swim I put 40 min on the bike trainer.
Today 3200 yds, main set zone 2
600 warm up (200S,200K,200Pw/paddles)
300 on 5:45
400 on 7:40
500 on 9:35
400 on 7:40
300 on 5:45
100 kick (alternate freestyle, dolphin, freestyle, whip)
300 pull with paddles (concentrate on hand entry)
100 kick (alternate freestyle, dolphin, freestyle, whip)
200 Cool down
After the swim I put 40 min on the bike trainer.
Monday, November 29, 2004
Monday training
Ran on the new shoes and I absolutly love them. 4 miles on the treadmill, .5 mile warm up, 3 miles of the random hill program and .5 miles of cool down. Afterwards I did some very light strength training.
The Shoe Review (I'm running out of stuff to write about)
The shoes pictured before this post were this year's shoes. All of the shoes were of excellent quality, there were no breakdowns in the materials of the shoes and I would happily recommend them to anyone if they fit their foot correctly. The quality in the Books shoes is so good that the very first pair that I bought in January of '03, I still wear today as my every day shoes (Brooks Beast).
First on the list are the Mizuno Alchemy 3: Good shoe that got me through my ankle problems, there's a lot of arch in these shoes. Some sites call them Stability shoes and others call them Motion control. I liked the arch support in them but they seemed a little loose in the heal for me.
Total miles: 345
Second on the list are the Brooks Addiction 6: These shoes I got in May, 6 weeks before Eagleman. I got blisters on the pads of my feet when they were new and I debated on using them for Eagleman but after they performed well at Seahorse I decided to use them. In July I put a Spenco insole in them and that made them better. It took up the extra room in the shoe. In August, after I scrubbed the shoes down to clean them, they got a curve in the sole that worked very well for me, I'm not sure how it happened, but it made a big difference in my running, for the better. I wound up running all of my races in these shoes as well as IMFL.
Total miles: 473
The next pair of shoes are also Brooks Addiction 6: These shoes did not agree with my feet at all. I figured that the last pair worked so well that a new pair for IMFL would be the right thing to do...NOT!!! I bought these in early september hoping to break them in for the big race but they just weren't the same. When I ran in them I got blisters on my arches, when I put the Spenco insoles in them my heal slipped so bad that I blistered again. I tried washing them and bending them but nothing worked. I went back to the old pair to finish the season, they felt so nice.
Total miles: 30
Now the new shoes, Asics 1090. I've thrown away most things I have read about what kind of shoe I need and found a pair that I really like. I went to Sports Authority because I didn't want to listen to a salesmen tell me what I needed and talk me out of the shoe I want. The shoes on my list were all Asics models, they were: GT-2090, Cumulus, Nimbus, DS Trainer, Legato and the 1090. I figured that the 2090's were the way to go but tried on most of the others. The only one that I didn't try was the DS trainers mainly because they didn't stock them. In the end it came down to the 2090 and 1090 and I chose the 1090 because of the curve in the sole and the fact that they were so comfortable. This is an experiment with a different shoe and I'll keep posting on how they are doing. Time will tell if the shoe fits :)
First on the list are the Mizuno Alchemy 3: Good shoe that got me through my ankle problems, there's a lot of arch in these shoes. Some sites call them Stability shoes and others call them Motion control. I liked the arch support in them but they seemed a little loose in the heal for me.
Total miles: 345
Second on the list are the Brooks Addiction 6: These shoes I got in May, 6 weeks before Eagleman. I got blisters on the pads of my feet when they were new and I debated on using them for Eagleman but after they performed well at Seahorse I decided to use them. In July I put a Spenco insole in them and that made them better. It took up the extra room in the shoe. In August, after I scrubbed the shoes down to clean them, they got a curve in the sole that worked very well for me, I'm not sure how it happened, but it made a big difference in my running, for the better. I wound up running all of my races in these shoes as well as IMFL.
Total miles: 473
The next pair of shoes are also Brooks Addiction 6: These shoes did not agree with my feet at all. I figured that the last pair worked so well that a new pair for IMFL would be the right thing to do...NOT!!! I bought these in early september hoping to break them in for the big race but they just weren't the same. When I ran in them I got blisters on my arches, when I put the Spenco insoles in them my heal slipped so bad that I blistered again. I tried washing them and bending them but nothing worked. I went back to the old pair to finish the season, they felt so nice.
Total miles: 30
Now the new shoes, Asics 1090. I've thrown away most things I have read about what kind of shoe I need and found a pair that I really like. I went to Sports Authority because I didn't want to listen to a salesmen tell me what I needed and talk me out of the shoe I want. The shoes on my list were all Asics models, they were: GT-2090, Cumulus, Nimbus, DS Trainer, Legato and the 1090. I figured that the 2090's were the way to go but tried on most of the others. The only one that I didn't try was the DS trainers mainly because they didn't stock them. In the end it came down to the 2090 and 1090 and I chose the 1090 because of the curve in the sole and the fact that they were so comfortable. This is an experiment with a different shoe and I'll keep posting on how they are doing. Time will tell if the shoe fits :)
Saturday, November 27, 2004
Week ending 11-27
Still a slow week, last saturday (11-20) I cut my swim short due to a meeting I had to be at early in the morning. Sunday I took the day off.
Monday had some strength training and I ran my warmup in an older pair of shoes to see how they felt, I'm starting to look at different shoes to buy and wanted to remember the feeling of the old ones. Running clockwise on the indoor track at the health club kind of tweaked my knee a bit so I decided to rest it for a week.
Friday morning I played hockey again, I felt good but realized that I just don't try hard enough when I skate. I'm going to have to make a decision weather to make a commitment to skating this winter or not. I'm not really enjoying it that much but that might change as I get back into it. I feel that it is working on my anerobic system, something that I haven't worked on in a while, and I think I need that type of workout once a week.
Tuesday, Wednesday, Thursday and Saturday were good swim days for me. I concentrated on bi-lateral breathing throughout the week reguardless of speed. As it turned out, it is faster for me. I had allways thought that getting less air would worse for my speed but it kind of had the opposite effect. I was swimming faster with less energy expended, so really, it was easier. I moved up to lane 4 in my Masters workout today and swam the whole workout with Bi-lateral breathing. Today's workout was:
600 yds warm up (200S,200K,200S)
1000yds 4X250@4:00 pull (supposed to be 4X225@4:00 but we goofed it up)
600 yds 4X150@3:00 (middle 50 non-free)
400 yds 4X100 kick
450 yds 6X75@1:15
400 yds 8X50@2:00 (25 free, 25 non-free)
250 yds cool down.
Felt really good today and swam in the middle of the group. Probably going to ride the trainer for a little while later today and maybe try to run a couple of miles tomorrow and see how my knee feels.
Monday had some strength training and I ran my warmup in an older pair of shoes to see how they felt, I'm starting to look at different shoes to buy and wanted to remember the feeling of the old ones. Running clockwise on the indoor track at the health club kind of tweaked my knee a bit so I decided to rest it for a week.
Friday morning I played hockey again, I felt good but realized that I just don't try hard enough when I skate. I'm going to have to make a decision weather to make a commitment to skating this winter or not. I'm not really enjoying it that much but that might change as I get back into it. I feel that it is working on my anerobic system, something that I haven't worked on in a while, and I think I need that type of workout once a week.
Tuesday, Wednesday, Thursday and Saturday were good swim days for me. I concentrated on bi-lateral breathing throughout the week reguardless of speed. As it turned out, it is faster for me. I had allways thought that getting less air would worse for my speed but it kind of had the opposite effect. I was swimming faster with less energy expended, so really, it was easier. I moved up to lane 4 in my Masters workout today and swam the whole workout with Bi-lateral breathing. Today's workout was:
600 yds warm up (200S,200K,200S)
1000yds 4X250@4:00 pull (supposed to be 4X225@4:00 but we goofed it up)
600 yds 4X150@3:00 (middle 50 non-free)
400 yds 4X100 kick
450 yds 6X75@1:15
400 yds 8X50@2:00 (25 free, 25 non-free)
250 yds cool down.
Felt really good today and swam in the middle of the group. Probably going to ride the trainer for a little while later today and maybe try to run a couple of miles tomorrow and see how my knee feels.
Friday, November 19, 2004
Hockey morning in Plymouth
Played pick-up hockey this morning, felt pretty good, nice to get back to the group, didn't really enjoy myself though, still remembering how to play the game. 1:20:00 of anerobic work.
Thursday, November 18, 2004
Thursday's ride
22.8 miles, 1:10:00, ave HR 145. Started out easy and about half way through I started to hammer pretty hard. Had some fun. Beautiful day outside today and I couldn't waste it on an indoor swim. 65 degrees and sunny. I took yesterday off cuz I felt like sitting around the house.
Wednesday, November 17, 2004
Looking Back
Looking back on the training that I did over the summer getting ready for IMFL, I was trying to find ways to improve the way that I trained for the race. My goals were to finish the race with a time that was acceptable to me, it didn't have to be really fast, just fast enough. At this time I haven't found too many training mistakes other than trying to put 3 breakthrough runs in consecutive weeks.
The first thing that I will change is the intensity of my swimming. Slow days will be slow and fast days will be fast. Too many times I swam in zone 3 for long distance and did very little speed training in the water. Swimming with FAST 7 weeks out from the race really helped with the speed but it was really a little bit late. I also want to keep my volume over 30000 yds a month during the racing season. I gave up some yardage this year in favor of the run.
The bike changes will be to ride a little bit harder on my long rides and get the ave HR near 140. Speed days will be faster and technique days will be done like they should. I am going to try to ride with a local club once a week this year and am going to try to organize a club ride for my tri-club once a week. I am thinking of going to get a refit on the bike in the spring to get setup for fast racing instead of long distance racing.
Run changes will be impacted the most. This year I worked on volume cuz I had to be able to run 26 miles. Next year I will put a lot of speed work into the program to bring up my efficiency. I know that I have the capacity to do it, I just have to practice it now. This will probably take a bit of help from friends and the club. 13.1 miles is no problem to run at all. Stand alone I want to be able to run a 1:40:00, in a triathlon I would like to be near 1:45:00. My current best time for 13.1 miles is 1:58:21 with a lot left in the tank. My best time for a 10k is 48:04 (last february), I would like to drop that down near 40:00 for a stand alone run, low 40's for a triathlon. I could probably run a 45:00 right now.
Thinking of adding strength training too. The program I have right now has it but I don't know if I will keep it all the way through the season.
The first thing that I will change is the intensity of my swimming. Slow days will be slow and fast days will be fast. Too many times I swam in zone 3 for long distance and did very little speed training in the water. Swimming with FAST 7 weeks out from the race really helped with the speed but it was really a little bit late. I also want to keep my volume over 30000 yds a month during the racing season. I gave up some yardage this year in favor of the run.
The bike changes will be to ride a little bit harder on my long rides and get the ave HR near 140. Speed days will be faster and technique days will be done like they should. I am going to try to ride with a local club once a week this year and am going to try to organize a club ride for my tri-club once a week. I am thinking of going to get a refit on the bike in the spring to get setup for fast racing instead of long distance racing.
Run changes will be impacted the most. This year I worked on volume cuz I had to be able to run 26 miles. Next year I will put a lot of speed work into the program to bring up my efficiency. I know that I have the capacity to do it, I just have to practice it now. This will probably take a bit of help from friends and the club. 13.1 miles is no problem to run at all. Stand alone I want to be able to run a 1:40:00, in a triathlon I would like to be near 1:45:00. My current best time for 13.1 miles is 1:58:21 with a lot left in the tank. My best time for a 10k is 48:04 (last february), I would like to drop that down near 40:00 for a stand alone run, low 40's for a triathlon. I could probably run a 45:00 right now.
Thinking of adding strength training too. The program I have right now has it but I don't know if I will keep it all the way through the season.
Post IM Training
The week after IM Florida I have taken it real easy. I had the whole week off of work and got a lot of rest. Monday, Tuesday and Wednesday I slept for about 16 hrs a day,(seriously) Thursday I got about 12 and then I went down to about 10 for the weekend. I swam for about 20 min on wed and thurs, 35 min on saturday. I played hockey sat night for an hour and was very wobbly on my skates although I was very strong, it is going to take a few skates to get my balance back.
This week I decided to ease slowly back into training following an eight hour plan and deleting any day I didn't feel like training. So far this week I did some strength training on monday, 3 sets of 20 to 25 reps, very light weight on the 7 exercises that the Training Bible suggests, tuesday I swam 2700 yds for about an hour and then ran 3 easy miles. Today is supposed to be strength training again but I think I'm going to skip it. Thursday has a swim and short run, friday has a short bike ride or pick-up hockey, saturday has a swim with my masters group (FAST) and sunday has another short ride.
According to my calculations, I have 8 weeks to screw around before I start my next training cycle. In this time I am going to train for fun and to keep busy, not to increase fitness or speed.
Next years main goals are to get faster in all three disciplines. I am not planning on an Ironman next year. My 2 A races will be Half IM's, tentatively they are the Muncie Endurathon and the Deer Creek Pineman, both are on my local club race list. Goals for the Half IM's are the following: 32:00 for the swim, 2:40:00 for the bike and 1:45:00 for the run, total under 5 hrs. The rest of the races will be Olympics and Sprints that are on my club schedule with a total of no more than 9 races. Olympic goals will be 24:00 for the swim, bike 1:06:00 and run 45:00 total of 2:20:00. I might elist the help of a coach for the training period between the two halfs.
This week I decided to ease slowly back into training following an eight hour plan and deleting any day I didn't feel like training. So far this week I did some strength training on monday, 3 sets of 20 to 25 reps, very light weight on the 7 exercises that the Training Bible suggests, tuesday I swam 2700 yds for about an hour and then ran 3 easy miles. Today is supposed to be strength training again but I think I'm going to skip it. Thursday has a swim and short run, friday has a short bike ride or pick-up hockey, saturday has a swim with my masters group (FAST) and sunday has another short ride.
According to my calculations, I have 8 weeks to screw around before I start my next training cycle. In this time I am going to train for fun and to keep busy, not to increase fitness or speed.
Next years main goals are to get faster in all three disciplines. I am not planning on an Ironman next year. My 2 A races will be Half IM's, tentatively they are the Muncie Endurathon and the Deer Creek Pineman, both are on my local club race list. Goals for the Half IM's are the following: 32:00 for the swim, 2:40:00 for the bike and 1:45:00 for the run, total under 5 hrs. The rest of the races will be Olympics and Sprints that are on my club schedule with a total of no more than 9 races. Olympic goals will be 24:00 for the swim, bike 1:06:00 and run 45:00 total of 2:20:00. I might elist the help of a coach for the training period between the two halfs.
Thursday, November 11, 2004
Ironman Florida is complete
On November 6th I completed my first Ironman. This is the account of the last days leading up to the race.
My dad and I left at 9am on November 3 and started driving down to Panama City Beach. The directions from Mapquest said that it would take about 17 hrs. Thinking that we would stop about every 100 miles for a break and probably 2 to 3 times to eat, we figured that the trip would take about 20-22 hrs which would put us there between 6 and 7 am on thursday morning. Well, as it turns out that even though we took our breaks and drove the speed limit, we arrived at about 1:30am eastern time (12:30am local time). What the heck were we going to do? There couldn't possibly be any rooms available in a city just about ready to host an Ironman. There were plenty of rooms at our hotel (Beachcomber by the Sea) and we just checked in a day early and got plenty of sleep before the swim in the morning.
Thursday morning swim was scary. The beach had the red flags up but we swam anyway. The waves were rolling in about 4 feet and we had fun trying to get through the breaking waves, once we were through the waves it wasn't that difficult to swim, just a lot of ups and downs. I kept thinking about how were 2200 people going to get through this. The rest of the day was pretty uneventful. Check in went faster than expected, I went for a short bike ride, ate lunch and dinner and talked to friends all day about how the race was going to go. Got to bed early and slept pretty good.
Friday morning was just about a carbon copy of thursday, started with a swim with 3 foot waves but had a little more fun this day cuz my confidence was a bit higher. Most of us body surfed for a while before getting out of the water. After the swim I got the race wheels on the bike and did a 20 minute ride with my dad then packed the bike up in the car to take to the transition area. When I checked the bike in I made sure everything was ready to go for the race and was able to relax for the rest of the day. I got to bed early again and got a good night's sleep.
Race day started just fine, we went to the Waffle house for breakfast and then off to the race. I started on the outside of the swim and still found myself in a giant group. Not a nasty group, just a bunch of people going to the same place in a really tight area. The water was very smooth, the wind had shifted around to the north on friday morning and the waves went away. I got through the first loop pretty good, only really bumped once and ran around for the second loop, my watch said 35:30 which I felt pretty good about. The next loop I stayed to the inside which I found less congested, especially on the back section and the return leg. On the return leg I was pretty much swimming by myself straight along the course line, bouy to bouy, I used that time to quicken my pace and got into a really nice groove. When I finished the second loop, my watch said something like 36:30 and I was a little dissappointed because I felt I swam a faster loop but in hindsight, that time included the run from the turn around so it probably was faster.
When I got out of the water the second time I went through the shower and had the wetsuit stripped off of me, then ran into transition fairly quickly. Got changed and before heading out on the bike I went to the bathroom, that took about 2 minutes, then got some sunscreed on and headed out on the bike.
The bike started off well, I got the HR down into the 150's very quickly and was working on getting it down to the mid-140's. We turned north into the wind and I kept up the pace and let the HR stay in the low 150's. The wind still seems to be my friend cuz being as small as I am, it doesn't affect me as much as the taller people. After about 20 miles of riding into the wind, we turned east on highway 20 and rode accross the wind, it may have even been a tailwind. At the 50 mile mark I was at 2:28:00, way ahead of my goal and decided to back it off a little. I found it hard to eat Cliff bars on the bike and started eating bananas from the aid stations to keep the calories up. I got one cliff bar down a mile 25 and that was it. I was riding just fast enough to jump from group to group on the bike. I would just ride my pace and ride through the groups as I caught them. I also got a bottle of Gatorade from every other aid station to suppliment my calorie intake. The total food intake on the bike was 12 gels (GU from my 2 flasks), 1 cliff bar, 4 bananas, 2 double strength bottles of Accererade, and 5 bottles of Gatorade, that is about 3600 calories, about 650 calories an hour. On the last 6 miles of the bike I drank the rest of my gatorade that was in my aerobottle and that proved to be a little too much for me to start the run with. Total bike time was about 5:38:50.
The run started off good, I made a bathroom break again in transition but just #1 this time. The run times started off at 10 min/miles, I felt a little bloated from drinking too much at the end of the bike but I was OK, Started doing gells on the second mile and continued every 2 to 3 miles untill late in the run. I was doing the gatorade sparingly cuz I was a bit full from the bike but still took it in cuz I was concerned about my electrolyte intake. The first loop went really well, I was between 10 and 11 min/miles and headed out for the second loop. Around mile 18 the outside of my right knee started to get sore. This allways happens when I run on the right side of a crowned road, I haven't figured out exactly why that is but I will sometime soon, it may be because I run on the inside of my right foot when the road is like that. I ran/walked for the next 4 miles and wound up walking for the last 4 miles cuz it hurt so bad. I wanted to run accross the finish line and did so. I was a bit dissapointed in the run but I was happy for it to be over. Run time was about 5:11, it not for the knee problem it probably would have been about 4:45, I wasn't that tired, just sore.
I found my dad at the finish and gathered my things to load into the car. He did just about everything for me during the trip. Took care of all the meals, transportation and made sure I had my stuff done on time. He made it really easy for me and I was able to relax and focus on the race. It would have been very difficult to have done the race without him and I want everyone to know just how much he did for me.
After riding back to the hotel I got out of the car and could barely walk. My hips had stiffened up and I had to creep up to the hotel. My dad went to get something to eat while I took a shower, I ate a little and then went to bed, slept about normal. The next day I was still sore but OK, hips and knees were what I felt the most. We ate breakfast, packed the car and then headed home.
My dad and I left at 9am on November 3 and started driving down to Panama City Beach. The directions from Mapquest said that it would take about 17 hrs. Thinking that we would stop about every 100 miles for a break and probably 2 to 3 times to eat, we figured that the trip would take about 20-22 hrs which would put us there between 6 and 7 am on thursday morning. Well, as it turns out that even though we took our breaks and drove the speed limit, we arrived at about 1:30am eastern time (12:30am local time). What the heck were we going to do? There couldn't possibly be any rooms available in a city just about ready to host an Ironman. There were plenty of rooms at our hotel (Beachcomber by the Sea) and we just checked in a day early and got plenty of sleep before the swim in the morning.
Thursday morning swim was scary. The beach had the red flags up but we swam anyway. The waves were rolling in about 4 feet and we had fun trying to get through the breaking waves, once we were through the waves it wasn't that difficult to swim, just a lot of ups and downs. I kept thinking about how were 2200 people going to get through this. The rest of the day was pretty uneventful. Check in went faster than expected, I went for a short bike ride, ate lunch and dinner and talked to friends all day about how the race was going to go. Got to bed early and slept pretty good.
Friday morning was just about a carbon copy of thursday, started with a swim with 3 foot waves but had a little more fun this day cuz my confidence was a bit higher. Most of us body surfed for a while before getting out of the water. After the swim I got the race wheels on the bike and did a 20 minute ride with my dad then packed the bike up in the car to take to the transition area. When I checked the bike in I made sure everything was ready to go for the race and was able to relax for the rest of the day. I got to bed early again and got a good night's sleep.
Race day started just fine, we went to the Waffle house for breakfast and then off to the race. I started on the outside of the swim and still found myself in a giant group. Not a nasty group, just a bunch of people going to the same place in a really tight area. The water was very smooth, the wind had shifted around to the north on friday morning and the waves went away. I got through the first loop pretty good, only really bumped once and ran around for the second loop, my watch said 35:30 which I felt pretty good about. The next loop I stayed to the inside which I found less congested, especially on the back section and the return leg. On the return leg I was pretty much swimming by myself straight along the course line, bouy to bouy, I used that time to quicken my pace and got into a really nice groove. When I finished the second loop, my watch said something like 36:30 and I was a little dissappointed because I felt I swam a faster loop but in hindsight, that time included the run from the turn around so it probably was faster.
When I got out of the water the second time I went through the shower and had the wetsuit stripped off of me, then ran into transition fairly quickly. Got changed and before heading out on the bike I went to the bathroom, that took about 2 minutes, then got some sunscreed on and headed out on the bike.
The bike started off well, I got the HR down into the 150's very quickly and was working on getting it down to the mid-140's. We turned north into the wind and I kept up the pace and let the HR stay in the low 150's. The wind still seems to be my friend cuz being as small as I am, it doesn't affect me as much as the taller people. After about 20 miles of riding into the wind, we turned east on highway 20 and rode accross the wind, it may have even been a tailwind. At the 50 mile mark I was at 2:28:00, way ahead of my goal and decided to back it off a little. I found it hard to eat Cliff bars on the bike and started eating bananas from the aid stations to keep the calories up. I got one cliff bar down a mile 25 and that was it. I was riding just fast enough to jump from group to group on the bike. I would just ride my pace and ride through the groups as I caught them. I also got a bottle of Gatorade from every other aid station to suppliment my calorie intake. The total food intake on the bike was 12 gels (GU from my 2 flasks), 1 cliff bar, 4 bananas, 2 double strength bottles of Accererade, and 5 bottles of Gatorade, that is about 3600 calories, about 650 calories an hour. On the last 6 miles of the bike I drank the rest of my gatorade that was in my aerobottle and that proved to be a little too much for me to start the run with. Total bike time was about 5:38:50.
The run started off good, I made a bathroom break again in transition but just #1 this time. The run times started off at 10 min/miles, I felt a little bloated from drinking too much at the end of the bike but I was OK, Started doing gells on the second mile and continued every 2 to 3 miles untill late in the run. I was doing the gatorade sparingly cuz I was a bit full from the bike but still took it in cuz I was concerned about my electrolyte intake. The first loop went really well, I was between 10 and 11 min/miles and headed out for the second loop. Around mile 18 the outside of my right knee started to get sore. This allways happens when I run on the right side of a crowned road, I haven't figured out exactly why that is but I will sometime soon, it may be because I run on the inside of my right foot when the road is like that. I ran/walked for the next 4 miles and wound up walking for the last 4 miles cuz it hurt so bad. I wanted to run accross the finish line and did so. I was a bit dissapointed in the run but I was happy for it to be over. Run time was about 5:11, it not for the knee problem it probably would have been about 4:45, I wasn't that tired, just sore.
I found my dad at the finish and gathered my things to load into the car. He did just about everything for me during the trip. Took care of all the meals, transportation and made sure I had my stuff done on time. He made it really easy for me and I was able to relax and focus on the race. It would have been very difficult to have done the race without him and I want everyone to know just how much he did for me.
After riding back to the hotel I got out of the car and could barely walk. My hips had stiffened up and I had to creep up to the hotel. My dad went to get something to eat while I took a shower, I ate a little and then went to bed, slept about normal. The next day I was still sore but OK, hips and knees were what I felt the most. We ate breakfast, packed the car and then headed home.
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