Friday lunch swim

2000yds but I didn't have my watch with me. From the pace clock I think I was near 34:30



I swam fairly easily for the first half, probably near 9:00 per 500 then picked it up in the last half.



My pool racer buddy was there again and I totally smoked him in my last 500yds, he got out shortly after me but started when I was at 1000yds. I'm having lots of fun with this guy, probably is real nice guy.

Thursday's swim

I was still feeling the effects of wednesday's run so I went with my usual pull session for this swim.



4000yds 1:23:00

1000yd warm up, (200S,200K,200P,200K,200S)

2X300 Pull with paddles on 5:15-5:20

6X50 Fast :15 RI

2X300 Pull

4X50 Fast

3X300 Pull

2X50 Fast

300 cool down



Raining outside so I did some flexibility instead of biking, friday it's supposed to be real nice outside :)

Wednesday's long run

14 miles 1:57:00 HR 133 done a bit differently today, not just a straight run trying to neg split.



This workout I got from Gordo's site and modified slightly to fit in on miles instead of time.



Miles 1,2 easy 8:45 pace

Miles 3,4,5,6 8:20 pace for .9 miles 8:45 pace for .1 miles

Miles 7,8 8:20 pace

Miles 9,10 7:50 pace for .5 miles, 8:45 pace for .5 miles

Miles 11,12 7:50 pace for .5 miles, 8:20 pace for .5 miles

Miles 13,14 cool down 8:45 to 9:00 pace



This wasn't easy, I had trouble with the first two 7:50's, after that they were easier.



8:45's were about 145-150bpm (zone 1)

8:20's were about 155bpm (zone 2)

7:50's were about 165bpm (top of zone 3) they were really closer to 7:30's cuz the whole miles were near 7:50 on 11 and 12 and I was doing my best to hold 165



I held the 10 bpm differential but feel the 165's were pretty hard instead of mod-hard. Of course I didn't get into them untill the 9th mile :)

Tire problems

I've had some problems with tires lately, not from bad tires but from road conditions.



The first tire (the closer one) was my front tire that I damaged last week. The last mile of my rides has a lot of broken concrete on the shoulder, I've had some pinch flats from the holes before but this time I actually tore the sidewall of the tire.



The second tire is my rear tire. I rolled over a big piece of glass last night and put a 1/2 inch cut in the tread. The glass was under a bridge where it was dark so I couldn't see it. I had to put a dollar bill in the tire (actually a five) to hold the tube in so I could get home. That's why I rode 32 miles last night instead of 40. I also had to baby the bike home so it wouldn't rip any further.



I really like those tires and got a good deal on them from ebay. Think I paid $36 for the pair and I only had about 1000 miles on them. I've used them exclusively for 2 years now. I replaced the front with a used tire that I allready had and bought a Gatorskin for the rear. I've heard some good things about the Gatorskins so I figured I'd give it a try. $35 wasn't too hard to swallow for that tire.

two tires in a week bite the dust 

Tuesday

I traded some run time for bike time today



32.3 miles 1:35 (20.4mph) HR 135. I wanted some more tempo time today so I took an extra 30 minutes for the bike.



It seems to me that I have the same strength as last year on the hills but am much stronger on the flat sections than I've ever been, it's not unusual to ride 22-23 on most flat sections and not notice it. I feel some of this is from the new aero bars but my HR is still much lower than it has historically been. I've been guaging my effort based on HR more this year and normally try to hold 140 for most of the ride, the exceptions for this is climbing where it will get up into the 160's. Since most of my higher priority races are flat, this is probably a good thing but the Pineman route is a bit more hilly and I'll need more strength for that. I have some time trials comming up that I can to for the HR testing.



Next year I've got plans for the DeSoto Triple T which is really hilly so I will be in the weight room this winter.

Monday

I pretty much took today off. I got through my warm up in the pool, swam part of the first set and then just got out of the pool, went home and relaxed. I really needed a rest day, the weekend was pretty tough. Total swimming was 1500yds.



I got another wetsuit yesterday, it is used but has probably only been worn 2 or 3 times. I've been looking for a full suit and this model was high on my list. The story of the suit goes like this:



A friend of mine had his suit taken from his transition area and the person that took it left this one. This guy is over 6 foot tall and could not wear a small Aquaman. He wound up buying another one and had this one for sale for quite some time. I found his listing on the club website and went over to try it on. I liked the way it fit, I can even get my arms over my head without any restriction. It was quite a deal at $125 for basically a brand new suit.



I'll be able to swim with it in a few weeks when the water warms up some more, most of the local lakes are still about 55 degrees F.

New full sleave suit that actually fits 

Sunday

Much easier day, mainly cuz I was still tired, but still productive. 1 loop of Ann Arbor bike and run courses.



Bike 14 miles about 50 minutes.



Run 5 miles trails about 45 minutes.

Long training day

It's a good thing I don't have a significant other, I was just over 4 hours of training today. I split it up with a few hours between all of them.



Sat morning swim with FAST. Same as 2 weeks ago. I led the entire workout except for 3 of the IM's which I was second. Everyone was more than happy to let me lead the 100's. In fact, as they progressed the 100's went from 1:35's to 1:30's.



3700 yds

600 warm up 200S,200K,200S

1X100 Free Fist

1X200 Kick

2X100 IM

1X300 Pull

15X100 Free on 1:50

1X300 Pull easy

2X100 IM

1X200 kick

100 cool down



Bike 39 miles 1:58:38 HR 133. Kind of tired from yesterday plus I got caught in the rain. Went out to 7 mile and Angle and back.



Run 5.1 miles in 43:55 HR 143. Still kind of blasted from earlier so I took it easy.

Run/Bike/Run

Not as far as I wanted to go but still a good quality session and a confidence builder.



Run 5.1 miles 42:26 (8:19pace) HR 151 shoes Kayano X

Bike 17.7 miles 50:10 (21.1pace) HR 147

Run 4 miles 31:14 (7:48pace) HR 158 shoes DS Trainers



Like I said, I wish I could have gone longer but I had some time constraints. First run was just a little brisk, bike started into the wind (maybe 15mph) rode 19-20mph, turned around and rode a lot of 25's. Second run I wore the racing shoes and my feet felt fast but I still kept it under control, finished with a lot in the tank.



Don't know what I'll be able to do this weekend, if it is dry I'll be on the bike a lot (3-4 hrs)

Friday lunch swim aka "Race day at Ballys"

2000yds straight 34:19

500 splits 8:46,8:31,8:29,8:33



I had a pool racer in the lane next to me today so I had to swim a little bit faster. He started off after I had done 500 yds, zoomed past me and then started to fade after 6 or 7 laps. We swam side by side for the next 10 laps and I would gain about half a second on every turn, then he would swim hard to get in front of me again to be passed on the next turn. Finally he died off and I finished my last 500 near the same pace. I thought it was pretty funny cuz while I was swimming in zone 3, he looked to be swimming quite hard.



Looks like some unfriendly weather this weekend again so if the weather is nice when I get off of work, I'm going to try to do the run/bike/run today. I feel plenty rested right now. Next week I'm still thinking of doing a duathlon so that will be the BT for that weekend.

Thursday

Had to cut swim short, I had a lot of stuff to do later in the day.



2000yds

1000yds warm up

2X300 pull

6X50 fast

100 cool down

Long run

Still having problems getting the HR up for the long runs. It's taking me 5 miles to warm up, after that I feel much better.



12 miles 1:41:21 HR 148 neg split by 2:25 (51:52,49:27) cloudy and 65 degrees, a couple of sprinkles here and there but a nice day for a run.



I used GU20 for fluids on the run (28oz fuel belt) and 2 gels (mile 2 and mile 8). I don't really feel any difference from the Gatorade performance wise, just a weaker taste. I'll use up the jug that I have and probably go back to Gatorade and Accelerade.

Tuesday

Ran during lunch on Hines Drive but in a different location. It was near work and I went over the hill at Cass Benton. About 4.5 miles in 36:20 HR 145. Really nice weather 70 deg and sunny



Bike with club but they wanted to start at 5pm and I didn't think I could get there in time. I was a few minutes late and guessed the route correctly, I caught them in a few miles. I worked on drills with Mark, Jim and Valaria. Spin over the top, 12-4 push and scrap the mud drills. I had them do a few spin-ups too for them to get used to spinning fast and smooth. They rode 20 miles and I finished the length of hines, rode 38.5 miles in 2:03:00. While riding solo I held the HR near 140 as I normally do but had an average for the complete ride of 133.

Monday's swim

4200yds Gordo's workout again. I like this one, before you know it you have some big yards in and it doesn't drag on and on. Most of the 100's I came in at 1:35, I was pretty gassed at the end.



1000 warm up (500S,200K,300S)

500 (8:56) :30 RI

5X100 fast :20 RI

400 (7:00)

4X100 fast

300 (5:07)

3X100 fast

200 (3:25)

2X100 fast

100 (1:41)

100 fast

200 cool down

Sunday's brick

Drove out to Pinckney again to ride with friends on the Ann Arbor courses. Just one loop of the bike and run courses done fairly easily.



Bike 16 miles in about 55:00, and run 5 miles on the trails in about 45:00.



This has been a pretty fun week as well as an easy one. 5 bike rides, 3 swims and 3 runs. Next two weeks are hard weeks again and maybe a duathlon in two weeks, not sure yet.

Saturday

Swim for the first time in lane 5 today. Started up as a warm-up and then since we had a lot of free intervals, some people moved up to lane 4 for their workout so I had to stay in 5 since there was only 4 people there and 7 people in lane 4.



3700yds

600 warm up (200S,200K,200S)

16X50 IM order (I mostly swam free)

16X100 free on 1:40

100 free easy

8X50 kick

200 cooldown



Bike 37.25 miles today in 1:52:16, 19.8mph, HR 133. Out to Angle and 7 mile. A little breezy in the beginning and then comming back with the wind was nice. Didn't ride anything near as hard as I did yesterday and felt really good. Planned to ride 2.5 to 3 hours but I started counting up training time this week and I'll be way over what is planned allready so I cut back to 2 hrs. I still have a short run to do tonight.



Started to experiment with GU20 for the last couple of days and still have mixed feelings about it. It doesn't have a very strong taste and I think I'm drinking just water. It seems to work better with GU than Gatorade in a sense that my stomach feels better when combining them, and I think that's because the calories are comming from maltodextrin. I'll try it on the longer runs to see how I feel with it but since it isn't available at the races I won't rely on it.

Friday

Swam during lunch, just brisk, 1500yds 27:00, Helped a friend a bit. Just taking it easy.



Bike 38.4 miles in 1:50:00, HR 147. Rode moderate to start with and then pretty fast for the last 10 miles. I brought the average speed from 19.1 to 20.9 in that stretch, rode mostly 24's to 25's, just was having some fun and wanted to see what I could do this early in the season, had the HR in the high 150's to low 160's most of that time. Picked up a drafter that I couldn't shake off and it turned out he is a local bike racer taking it easy, nice guy, he gave me a compliment on my riding style, said I was a pretty smooth rider.



Made a choice today to bike instead of run. This is an easy week and I feel that I'm ahead on running and behind on biking so I opted for the bike ride. Great day outside again, it was 68 when I left home. Looks like the nice weather is going to continue over the weekend. :)

Thursday

Skipped the swim cuz I think it's going to rain on sunday and would rather get a bike ride in, plus being an easy week I'm a little more flexable. Rode out to Cheryl's house in Dearborn to meet a couple of club members for the ride. Cheryl, Vince, Jason, Shawn and Francine were there. An easy ride for me but they haven't been training too much so I took it easy.



20 miles in 1:05:00, HR 131, nice day about 60 degrees so I kept my knees covered. I cleaned up the bike before the ride, it sure did need it. I got a new front chainring (the solid FSA ring) and it looks pretty cool. I ordered a new disc wheel two days ago, (Renn 575) Frank said it would be about 2 weeks, I don't know if I'll paint it red though, maybe some cool red stripes or something. I'll get a picture up soon.

Wednesday long run

10 miles on Hines, 1:24:25, neg split by 1:10 HR 152. Nice outside 55 degrees. Ran according to plan but still having trouble in the beginning of the run getting started, after 5 miles I felt better. 14oz of Gatorade and 1 gel at 3 miles.

Easy tuesday

Run 4 miles at Ballys during lunch, 33:00 HR 151, While running, I was looking outside and it was actually snowing again. Tomorrow it's supposed to be in the 60's finally and nice for the rest of the week.



Bike 23 miles on Hines Drive, easy HR 133. Rode with Mark Copper.

Easy monday swim

Swam fairly easy today, 3300 yds in 1:05:00



1000 warm up (300S,200K,500S)

2X200 :20 RI

100 moderate :20 RI(1:40)

2X300 :30 RI

100 moderate :20 RI (1:40)

2X400 :40 RI

100 moderate (1:33)

200 cool down



Don't really know why but the farther I went the faster I swam. 200's were at a 1:45 pace, 300's were at a 1:43 pace and the 400's were at a 1:42 pace. Go figure!?!?

Sunday

Training didn't go as well today as I had planned, first the weather didn't want to cooperate and second, my legs were blown out so even if it was nice weather, I wouldn't have been able to do the quality of training I had planned today.



The weather has been so screwy this week that when it was nice enough to ride, I rode fairly hard fearing that I wouldn't get another chance again for a week. Yesterday and friday were two of those opportunities and I used them for bricks which left me tired for today.



Anywho, ran 5.1 miles today 45:06, HR 141, blew off the bike and other run cuz of the reasons stated above.

End of month totals for April

Another good month of training. I feel very heathly.



Swim 50100 yds in 16:20:59

Bike 361.9 in 19:41:02

Run 135.8 in 19:09:55



Total of 55:11:56



I was a little lighter on the swim this month but I tapered for the Master State Championships and got lazy some weeks.



Bikewise, there has been quite a bit of nasty weather and the time not spent on the bike was spent resting and reading new books. I really wanted to get a lot of base miles in and get ahead of the game. I've worked so hard on my run that when racing season starts, I want to be able to use that speed and not feel blasted by the bike ride.



Running has gone really well. I've reached my max planned weekly miles (35) and am going to start incorporating BT workouts a little bit wiser now. The stress of increasing mileage is gone and quality will start going up. My knees and ankles feel good and I'm just about ready to change shoes since my Kayano X's have about 450 miles in them. I've got another pair just like them and will start phasing them in over the next few weeks.

More Saturday workouts

It's not as nice outside as I would like it to be but I'll take what I can get. 53 degrees F and cloudy.



Bike 22.6 miles in 1:11:00, HR 132, flatted just before I got home and walked the bike the rest of the way. The road is pretty bad.



Run right after bike, 5.1 miles in 41:49, HR 145. HR seemed to be a bit low so either I'm tired or I'm not going fast enough, probably the first. One more hard day and then off to an easy week. I like these 3 week cycles, I would be dragging next week if I was doing 4 week cycles.



I did a little more nutrition on this workout today. 1 bottle gatorade on bike, 1 gel at 30 min, 1 gel at end of bike to start the run with. 1:53:00 is just too much to do on Gatorade alone.



Tomorrow I'm planning something a little different provided the weather cooperates. 45 min run, 2-2.5 hour bike, 45 min run. Yes, this is another workout from Gordo Byrn, I've been lurking around his site a lot lately. I don't have to look through the BS to find usefull information.

Saturday Master's swim

Kind of different swim, I really felt bad in the warm up and wasn't sure if I would finish the whole workout but early in the workout I was feeling much better.



4000 yds

600 warm up 200S,200K,200S

1X100 Free Fist

1X200 Kick

2X100 IM

1X300 Pull

15X100 Free on 1:50, I lead the first 8 of these, came in about 1:31's

1X300 Pull easy

2X100 IM

1X200 kick

400 cool down



I started breathing every other stroke for the fly and found it to be much easier. Just like I swim breast stroke and breath every other stroke and every 3 or 4 for freestyle. I don't know why that is other than I feel smoother.



I'm going to run later today after I get out of work but only about 5 miles and maybe some pickups during the run.

Friday training

Swim during lunch, 2000 in 34:32 (8:48,8:44,8:33,8:26), zone 2 for first 2 500's and then zone 3 for the next 2 500's.



Bike on Hines Drive, (Sheldon to 7 mile loop) 22.8 miles in about 1:11:38 (I'll get the exact numbers later, HR 140.



Run about 10 minutes after the bike ride, 6 miles in 51:24, HR 149, PE was high and the HR didn't come up untill the second half of the run. Shoes seemed cushy, don't know why, maybe cuz I wore the racing shoes a lot last week.

Thursday swim

Swim set with paddles to give my legs a break



3800yds
warm up 300S,100K,4X50Build,100K,300Pull

2X300 pull :20 RI

6X50 fast :15 RI

2X300 pull

4X50 fast

2X300 pull

2X50 fast

400 cool down



Legs were still a bit tired so I cut the bike ride for the evening.

Wednesday's long run

Another unpredictable day outside. I was going to run on Hines cuz it was sunny outside and then wham!!! Rain and a cool breeze, so I went to the club to run on the tiny track.



14 miles in 1:55:57, HR 153. I really stepped it out in the last 4 miles, probably faster than I should have but I just wanted to get done with the run so badly that I was running under 8 min/miles. Had I not done that I would have had a HR near 151. The first half went as planned at 8:30 miles and then I just ran comfortable to neg split the run.



It's supposed to be sunny tomorrow so hopefully I can get some time on the bike again.

Tuesday's training

Didn't take the day off like I planned but I still feel good.



Swim 4200yds in 1:22, pretty much the same as last thursday but I cut the recovery time, swam the 100's faster and didn't use a pull bouy. I felt pretty strong today, the base splits were 8:58, 7:00, 5:10, 3:25, 1:42 while the 100's were mostly near 1:38's



Run 4 miles at bally's track cuz of the rain. 32:47 HR 154, pretty tired and cut the run from 5 miles and did some extra flexability work.

Monday

Our weather situation in Michigan is very unpredictable and since it was sunny and 60-somthing I decided to put some miles on the bike.



It was crazy windy today, 20mph gusting up to 30mph out of the west so naturally I headed west to start and probably averaged near 16mph. I got a little more than an hour out and was on my way back. It sure was a fast ride back, a lot of 25's and 28's. Total was 33.8 in 1:52:00. The HRM didn't work right for some reason cuz it said my average was 191 and I know that's not right. I'm glad I didn't waste the day on something that I could do indoors cuz the next couple of days it's going to rain again.

Sunday's training

I got an hour on the Computrainer this morning but that was all that I could stand. 17 miles in 60 minutes, didn't bother with the HR since I knew it would be really low.



Run 6 miles at the track again, easy run 49:25 HR 147, I used the racing shoes again so that's worth about 20 seconds a mile. Started to feel much better about 4 miles into the run.



I didn't get the biking in this week cuz of the weather but I have reached my goal peak milage for running and now I can concentrate on the quality of the runs instead of worrying about the stress of adding miles.



I still feel pretty strong right now, allmost as if I didn't need a rest day but I will still take it easy tomorrow like usual.

Saturday's workouts

Its really nasty outside, rain mixed with snow, about 35 degrees F. I'm really happy I took advantage of the nice weather when it was here.



Swam with FAST this morning. Paul led most of the workout and didn't give anyone a break :) I added a little to the warm up and cool down.



4000yds

900 warm up (300swim,200kick,400pull)

8X50 kick on 1:15

3X(4X75 on 1:20, 4X50 on :55, 6X25 on :25)

10X25 on :40 Stroke choice

500 cool down



Run at Ballys again and since I'm not biking I decided to increase the intensity of my run today.



6 miles 47:15 HR 162, goal was to run high 7's to work on ME and Aerobic capacity as well as staying relaxed and hold good form. Most of the run was high zone 3, about 10-12 beats below LT.

Friday's run

5 miles at Ballys track 40:45 HR 152



It's raining outside and kind of cold, just the right weather to get sick in.



I wore the fast shoes again so my target pace was 8:10's. Hopefully the weather gets better tomorrow so I can get in some bike time.

Friday lunch swim

2000yds in 35:03 a little bit of zone 3 at the end.



500 splits:

8:58,8:52,8:40,8:33

Thursday's swim

4200 yds in 1:25:00, it is a modified Gordo workout. I made the first part of each set a pull cuz I did my long run yesterday and wanted to make it a bit easier.



1000yd warm up (200Pull,200Kick,200Swim,100Kick,4X25Build,200Swim)

500 pull, 5X100 fast :20 RI

400 pull, 4X100 fast

300 pull, 3X100 fast

200 pull, 2X100 fast

100 pull, 100 fast

200 cool down

Wednesday's long run

Long run today was a little bit cold, it started off a little chilly going into the wind and when I turned around it seemed to get colder. The nice weather from yesterday is gone, hopefully to return soon.



Been having a problem getting going lately but after I get warmed up I feel great. It doesn't matter what discipline I'm doing, I seem to need more warmup time. For running I don't feel good untill about 6 miles into a run. When that happens I get start getting my HR up to the zone I want to run in.



Today 12 miles in 1:41:24 HR 150, 1 gel at mile 4 and my 4 bottle fuel belt full of Gatorade. Negative split the run by 3:20 cuz I just couldn't get going on the first half. Granted I started off into the wind but it wasn't that windy. My plan was to go out at 8:45's and then come back at 8:30's. I managed an 8:44 average going out but it seemed hard to do, comming back it seemed so easy and I averaged 8:10's. I really kicked it up at the end but still stayed in zone 2.



Here is the run data for anyone that cares to comment, it is typical of most runs that I do, it is an out and back course.



1-----0:09:00-----143

2-----0:08:31-----148

3-----0:08:41-----152

4-----0:08:54-----146 uphill and a stoplight

5-----0:08:41-----146 rolling hills

6-----0:08:36-----149

7-----0:08:22-----148

8-----0:08:17-----150 rolling hills

9-----0:08:03-----151 downhill

10----0:08:09-----153

11----0:08:02-----156

12----0:08:08-----156

Tuesday training

Felt a bit better today, still need to get some more sleep. It was an incredible day today, 81 degrees F, sunny and a little SW breeze.



6 mile run in 52:45, HR 150, PE was high so I didn't push it.



27.9 miles on bike in 1:38:18, easy ride with some club members, worked on spinups and high cadence for 30 minutes, then spun normal for the rest of ride. We did the 5 mile hill to 7 mile route. I was a bit concerned with the others climbing the hill but they did just fine. I had to do a little circling to pick people up.

Monday

I was kind of tired so I only swam about 20 minutes and took the rest of the day off to relax and enjoy the nice weather. I think that brick I did yesterday was tougher than I thought, probably should have scheduled 36 hr recovery.



1000yds 20:00

Sunday training

Bike 38.6 miles in 1:55:00 HR 138. Finally got the HR up to where I wanted to. Had to ride pretty fast, not hard, just fast. I still really like the new aero bars, I've got a little adjusting to do but they're really close to where I like them.


Run 6 miles easy 51:15 HR 153, neg split by :55, PE was a little high at the end but still comfortable. Really nice day outside, partly cloudy and 71 deg F.



Weekly totals for an easy week, I stayed light on swimming cuz of the swim meet.


Swim 6900yds

Bike 74 miles

Run 25.1

Time 9:07



I forgot to post last weeks totals.

Swim 13000yds

Bike 126.3 miles

Run 33.6 miles

Time 16:23

Even more swim times state meet 2005

Last day of the meet, I swam twice.

200 free 2:45
50 free 0:29 (IM relay)

Got a bike ride and a run to do now.

Some more state meet swim times State meet 2005

100 yds 1:17
50 yds :31 (part of 200yd relay)

Did a brick today at a moderate pace
Bike 17.7 in 52:00 HR 140 run 6 miles in 51:01 HR 149
Very nice outside, about 70 degrees with 10-15mph wind from the South East.

I got some new aero bars today to work with. I replaced my Syntace Streamliners with the Vision Tech clip on bars. I've got the origional spacers in them and dropped down 3/4 inch. First ride with them today and they felt much lower but very natural. No problems running at all after the ride. I'll keep them where they are now for a while, then drop them in a few weeks and see if that will work for me any better.

State meet swim times

500 yd free 7:48 (1:33.6 pace)
1650 yd free 27:40 (1:40.6 pace) That's better than my last T-pace, guess I need to do some more testing.

Tomorrow I swim the 100 free and the 200 free relay

Sunday I swim the 200 free and the 200 medley relay (hopefully freestyle)

Thursday's short brick

17.7 mile bike in 52:33 HR 140, 5 min transition, then 3.1 mile run in 23:45 HR 155.



Going to have to do a run test again cuz I ran pretty hard and didn't get the HR up to where I though it would go. This time I'll do it on a real track instead of inside on Bally's track. Thinking of monday or tuesday 30 min Time Trial.



The HR has seemed low this week and maybe it is because of the reduced volume. I have also gotten a ton of sleep lately. Earlier this week I had a resting HR of 44 bpm.

Another lunch time swim

2000 yds 35:10, moderate effort. I'm working over today and have a shorter run later.

Tuesday

I moved my longer run to today cuz it's really not biking weather and it's supposed to be better tomorrow.



10 miles 1:25:54 HR 146, 52 degrees and very breezy.



Just a note, last night's resting HR was 45.

Monday swim

Swam during lunch 2000yds 35:20, moderate effort, I have the rest of the day off. :)

Another week's planning

Because of my new ATP, this week will be another easy week. I really welcome it cuz I'm pretty tired from 16.5 hrs last week, that is a big week for me. I'll get the totals up when I get home.



I've noticed that in my 4 week cycles that I'm pretty strong for two weeks, then the third week is kind of so-so and then the easy week is really needed. So it seems like I'm losing a week of training every 4 weeks. Scheduling 3 week cycles only gives an extra rest week every 12 weeks without having the so-so week. The net productive training time is higher and the quality of training seems higher too.



The tenative training plan for this week goes like this:



Mon Swim 2000yds

Tue Bike 20 miles, run 5 miles

Wed Swim 2000yds, run 10 miles

Thu Swim 2000yds, bike 20 (opt)

Fri Run 4 miles (lunch time) Swim Meet friday evening 500yds and 1650yds

Sat Swim Meet 200yds, 100yds, 200yd free relay

Sun Swim Meet 2 more relays, bike 20-40 miles, run 5 miles



This is subject to change depending on how I feel. I may add or drop workouts as I see fit.

Sunday

Biked out in Pickney on the bike loop for the Ann Arbor triathlon, did 2 loops of the course, not hard but fairly moderate to learn the ups and downs of the course. Afterwards I ran on the trails for 7 miles trying to find the right ones for the run course but didn't find the correct way and wound up running back the way I came from, so a couple of miles were added onto the run. Once again, not too hard, just learning the trails.



Anywho, 28 miles in just under 90 minutes HR 135 and 7-7.5 mile run in 1:09:20 on the trails HR 142.



Really nice day outside, probably near 75 degrees, I got some sun and a little farmer's tan. The trail was easier than I expected it to be and the bike was more difficult than I remembered, some of the hills had to be near 8 percent grade.

Boing...Boing...Boing...Bonk!!!

The days of training with little nutrition are over.



Bonked on run cuz I didn't feed myself enough. I did 2 gels on the bike and should have done one before the run. I wound up taking a break for about 5 min after I ate a gel and then when I felt better, I ran back home.



Swim 3000 in about 60 min with FAST



Bike 38.3 miles in 2:03:00 HR 132



Run 3.5 miles in 30:25 HR 142

Friday's short run

Short run of 4 miles 33:54 HR 148, I wore the racing shoes again to get used to them. They sure do feel light and fast.

Friday lunch time swim

2000yds straight 35:42



500 splits 9:02,9:01,9:01,8:38



Pool water made me sick to my stomach - kind of feeling woozy now. Good thing I'm back at work again.

Re-Working my ATP

I had planned on some extra recovery weeks in my Annual Training Plan thinking that I would need some extra rest or maybe even get sick and fall behind so I allowed room for some shifting of my training. Since that hasn't happend and I agreed to swim my state master's meet with my swim club (which happens to be next weekend) I first need to give myself an easy week before the meet and then make the new ATP to fit the scheduling of the Muncie Endurathon, my first A race.



On the advise of a very knowledgeable coach (you know who you are Mike) I decided to make my final plan in 3 week blocks

So the new ATP looks like this:



4/3/05 Base 1

4/10/05 Base 1

4/17/05 Base 1 easy (State swim meet)

4/24/05 Base 2

5/1/05 Base 2

5/8/05 Base 2 easy, maybe a duathlon

5/15/05 Base 3

5/22/05 Base 3

5/29/05 Base 3 easy

6/5/05 Build 1 maybe Seahorse Triathlon

6/12/05 Build 1 Ann Arbor Triathlon

6/19/05 Build 1 easy, Big Fish or Muskoka

6/26/05 Build 2

7/3/05 Build 2

7/10/05 Build 2 easy, start 10 day taper, maybe Waterloo sprint tri

7/17/05 Race week Muncie Endurathon, Half IM distance 7/16/05

Thursday

Swim 4000yds of pull sets. This has worked well since my long run is the day before. It gives my legs a bit of a rest while letting me focus on some of my stroke flaws pointed out by Ken G. During these sets I can concentrate on the corrections. The main flaw I'm working on now is to keep my elbows higher so I am pushing my hands with my arms instead of pulling them.



Anywho, 4000 yds in 1:20:00

500 pre warm up

warm up 300 swim, 100 kick, 4X50 build, 300 pull

2X300 pull :20 RI (1st without paddles, 2nd with paddles)

6X50 fast :15 RI

2X300 pull :20 RI (1st without paddles, 2nd with paddles)

4X50 fast :15 RI

2X300 pull :20 RI (1st without paddles, 2nd with paddles)

2X50 sprints :15 RI

200 cool down



That was pretty close to last thursday's pull set with the addition of the 500 pre warm up and the 2 extra 300 pulls. I also adjusted the cool down from 400yds.



My legs were still kind of blown from yesterday's run and I was tired from my swim set but instead of bagging the bike ride today I just rode really easy on the road bike. 17.8 miles in 1:04:30, HR 125. It didn't rain as much as the weather channel predicted and dried up by 6pm and stayed near 50 degrees F. Despite the wind, it was a pleasant ride.

Wednesday's long run

I ran as fast as my little legs would carry me but I was still kind of tired from the 3 hours of training I did yesterday. Plus, since I trained so long yesterday, I really didn't get much to eat either so I went out about half full.



14 miles in 2:01:57 HR 153. The last 5 miles the PE was high (16) but the HR wasn't, it was getting difficult to hold 8:45's but I managed to do it. However, I missed negative splitting the run by about 10 secons and I wasn't too happy about that. I really wanted to neg split by at least 30 seconds. Looking back at last week's long run I ran nearly an identical pace. Next week's long run I'll probably go out a little bit slower, start at 8:50 and move down to about 8:35.



Nutrition on the run was my fuel belt with Gatorade (28oz) and 2 gels, one at 3 miles and one at 9 miles. Probably a little bit light on liquids for a 75 degree day.



This length of run is moving up to my upper range that I feel comfortable training at, and that is why I've decided to run Half Ironmans this year instead of a full Ironman. Maybe by the end of the season I'll feel comfortable with 20+ mile runs and go for an IM next year. I was kind of thinking of Ironman Wisconsin or maybe Canada.

Easy bike ride

Trying to get a club ride started and got 2 other people today so the 3 of us rode 24.4 miles in about 90 minutes. Easy ride, hopefully word of mouth will spread the news of an easy ride and more people will come.


Rode to the end of Hines in Northville and back.

Tuesday's training

Bike ride on the blue bike, 17.8 miles in 56 min and then 5.1 mile run in 41:17.


Nice and sunny outside, 75 degrees and a little breezy. The nicest day of the year so far. I have an easy group ride tonight, if not for that I would have done my long run today. Tomorrow has a chance of rain, hopefully it goes around Westland.

Monday's swim

4000yds 1:25:00



1000yds warm up (300S,300K,400pull)

3X500 decending :30 RI (9:00,8:45,8:32)

3X200 :15 RI

6X50 on :55

600 cool down



I need to remember to bring some Gatorade to the 4000 swims to help me along. I start to get hungry and want to stop if I don't have anything with me.

Weekly plans

Plans for this week.



Mon Swim 4000 E2

Tue Bike 1:00 group, run 5 miles (not necessarily in that order)

Wed Run Long 14 miles (about 2:05)

Thu Swim 4000 E2, Bike 1:00 (Big gear/Little gear)

Fri Swim 2000, Run 3-4 miles easy

Sat Swim 4000, Bike 2:00, Run 5 miles

Sun Bike 2:00, run 6 miles



Feeling good after last week but found it tough to swim the day after the long run. Sunday was done early so it seemed like I had the day off and relaxed the rest of the day.

Sunday training

Bike on CT cuz of the weather 20 miles 1:05:00 HR 125 and then run on Hines afterwards for 4 miles in 34:41 HR 146. HR was pretty low for both but that seems to happen when I get a lot of sleep and I have gotten a lot in the past few days.

Saturday

Longer training day and it all had to take place inside due to the weather.



Swim with FAST 3000 yds, warm up, short sets and then 3-100yd sprints. (1:20,1:22,1:23) Got video taped and some stroke help from Ken G.



Run at Ballys 5 miles in 37:57 HR 162, 3 miles at the top of zone 2 and 2 miles in zone 4. (7:48,7:48,7:47,7:35,6:59) I wore the DS Trainers to break them in and get used to them.



1:00:00 on CT for about 17 miles, HR 125. A little bit tired from the run, program 54 again.

Short easy workouts for friday

Swam during lunch, 2000yds straight 34:47, a little faster than I expected. I was just planning on swimming four 9 min 500 splits but they came out like this:



8:46, 8:47, 8:43, 8:30



Ran after work about 5:30pm, 4 miles 35:17 HR 147, easy run just for the extra session.

End of month totals

I haven't been publishing monthly totals but I'm pretty proud of this month.



Swim 55100yds in 19:11:39

Bike 208.2 in 11:01:30

Run 122.6 in 17:17:59

Hockey 1:30:00

Total of 49:01:08



Most of the effort has gone to the swim and the run but I had picked up the biking for the last 2 weeks and will continue to do so through May when I go into my build periods.

Thursday

Still kind of tired today but I felt much better after I got in the water.



3000 yds force set

600 warm up

300 pull :20 RI

6X50 fast :15 RI

300 pull :20 RI

4X50 fast :15 RI

2X300 pull:20 RI

2X50 fast :15 RI

400 cool down



1:00 on the blue bike on the CT, about 18 miles total, HR 132 for main set.

15 min warm up

40 min (3min big gear 60 rpm, 3min spin 100rpm repeat...stand for 1 min every 9 min)

5 min cool down

Wednesday's long run

Ran long outside today, 13.1 miles 1:53:12 HR 150, this is actually a PR for me although I wasn't going for one, my plan was to run 8:45's for the first half and then neg split for the second half (56:52,56:20) so that really didn't work too well. I still feel like I'm putting out more effort when I'm outside vs. the indoor track but still the HR's match the track times allmost perfectly. I carried the four bottles of Gatorade on my fuel belt and did one gel at the half-way point. It was 60 degrees and a little bit windy.

Tuesday

Beautiful day outside finally. It got up over 60 degrees for a while.



I started the day with an easy run on Hines drive, 5.3 miles 45:50 HR 152 (8:38 pace). Uneventful, I was just using the run for junk miles and a warm up for my bike ride.



Bike was 17.6 miles 54:00 HR 143. There was a headwind going out and I felt pretty strong going into it so I rode at a pace to keep my HR near 145. On the way back I was up 2 gears and still held the same HR.



I was expecting to be slower on the bike cuz of the time off over the winter but I seem to be pretty close to where I was at the end of last season. Because of the increase in speed, I feel that I wasn't strong enough to turn over the gear that I wanted to going over some on the hills. I seem to have the strength of last season but with more cardiovascular endurance. Got to do some thinking on this issue.

Monday's swim

I didn't feel like getting the workout book out of the bag and did a very simple endurance workout.



4000yds 1:20:00

600 warm up (200S,200K,200S)

10X300 on 5:45 (came in on 5:15)

400 cool down



Pretty simple wasn't it?

The end of an easy week

Yes, the easy week has come and gone and I feel much better now than I did earlier in the week. Today I did a very easy bike ride with my dad and then a tempo run afterwards with my dad pacing me on his bike. 20 miles on the bike in 1:15:00 (didn't even bother with the HRM) and 4 miles on the run in 31 minutes HR 165, 16 min out - 15 min back.



Next weeks plans are a little different since I will be on the bike more often.


Mon: Swim 4000, Endurance

Tue: Bike 1 Hour, run 4-5 miles

Wed: Long run 13 miles, approx 1:50

Thu: Swim 4000, bike 1 Hour

Fri: Swim 2000, run 3 miles

Sat: Swim with FAST 4000, bike 2 Hours, run 4-5 miles

Sun: Bike 1 Hour, run 5-6 miles

Saturday

Swim with FAST 1:15, 3500 yds



Run on Hines 6 miles, 0:51:20, HR 153

Friday

Ride outside with FAST this morning and it started out a bit colder than I would have liked (35 deg F) but since I commmitted myself to it two weeks ago I went through with it. Now I'm not a fan of cold weather cycling so I overdressed thinking that I could just peel off layers as I went along. It turned out that I was pretty comfy for the entire ride dressed as I was.



This is how much I was wearing: Normal cycling shorts, leg warmers, tights over them, shoe covers, full gloves, sleeveless shirt, regular cycling shirt, arm warmers, thin coat, shell coat over that, 2 helmet liners and tape over the vents of my helmet. I had the shell opened up about half way most of the ride to let a bit of air in.



Ride time 2:00:00, 37 miles, no HR data but probably about 140ish, it wasn't really hard but not easy either.

Thursday

Swim during lunch 1500yds, 26:39, zone 3, felt pretty good, didn't want to overdo it cuz my long run is after work.



Run 10 miles easy, 1:28:00, HR 151. I ran outside again since the weather is finally getting better. It was about 45 deg F. My PE is so much higher right now for running outside vs. running inside. I had to watch the HRM to make sure I was running fast enough while if I run on the track at Bally's I have to watch it to make sure I'm not running too fast. The HR matched my run pace pretty much as I expected it too, I just need more outside running.

Another easy day

Swim 3000 in about 1 HR



600 warm up (200S,200K,200S)

4X500 decending (9:00,8:55,8:50,8:40) :30 RI

400 cool down (200 kick, 200 pull)



Felt really strong in the water today, it's about time!!! Still kept it short.



Run 3 miles easy, 26:00, HR 150, was going to run 5 but I was really hungry since I hadn't eaten since 9am and I forgot to bring some Gatorade with me today. That's fine, it's an easy week anyway.

Tuesday on the bike

I got 17.8 miles on the road in at 57 minutes, HR 133. It was quite windy on the way out and comfortable on the way back and the temp was 43 deg F. I rode the tri-bike cuz of some issues with the road bike.



I was testing out the cold weather gear and my head was a little bit cold. I wore my normal helmet with my new liner in it and the combo let in just a little bit too much air. Next time I'll use the old helmet with the vents taped up like I've done in the past. Of course my nose ran faster than I could have but I expected it.



Since I rode on tuesday, I'll move my run to wednesday after my swim.

Monday

I swam really easy cuz I was pretty tired. Just about 1000yds in about 25 minutes. Good thing this is an easy week.



I just got back from lunch and it is beautiful outside. I might be getting sick enough to take the rest of the day off :) Looks like a great day for a bike ride.

Food choices

While mentioning my poor food choices for the week I started to think of planning a meal schedule too. Most of the time my food prep is imprompt but a little more planning should help with energy levels. Last week I found myself eating a lot near the end of the week. I seemed to have a craving for milk, (don't know why) and went through 2 gallons last week. (no-fat milk)



Dinner planning for this week:

Mon Chicken and vegetable stir fry w/brown rice

Tue Homemade tacos with real lettuce, tomato and flour tortilla's

Wed Leftover chicken

Thu Leftover taco

Fri Spagatti with meat sauce

Sat Leftover spagatti (easy fix)

Sun Go out


Lunch is almost allways the same, PJB on whole grain bread, 2-3 banana's, lowfat snack cake. Sometimes I forget my lunch or eat it early, and then go to Subway.

Breakfast has been mostly cereal (cheerio's) and was thinking of taking Gordo's suggestion of making a fruit breakfast with a little bit of protein. (http://www.byrn.org/newsletter/2002/apr2k2.htm) See #4 comment

Sunday

Well I think a combination of poor food choices and a lack of rest has caught up with me this week. I got on the bike for 45 min and had a very difficult time getting my HR over 125 and I was averaging over 21mph on the CT. Also I ran afterwards and got about a half mile into it and turned back. It's the end of the hard cycle and time for a rest week.



It's been getting warmer outside and there's hope of riding on the road soon. If the weather cooperates I might get 3 short rides in this week.



This week looks like this:



Mon swim 2500 ~ 50 min

Tue run 5 miles

Wed swim 3500 ~ 1:10, bike 30 min

Thu swim 2000 ~ 40 min, Run 9 miles

Fri bike 45 to 60 min

Sat swim 4000 ~ 1:20, run 5 miles

Sun run 4 miles, maybe an easy bike ride if the weather is nice.



Total of approx 9:00:00

Saturday's swim and run

The FAST swim was a bit short today (2400yds) cuz we did some fun relays after a short workout. I'm not sure if I'm going to finish out my weekly yardage tomorrow or not. I've only got 12000yds in for the week.



I seem to have some problems with the shorter distances, 50's, 100's and I think it's cuz I don't really do that many short intervals. I seem to struggle with those distances while I'm fairly strong swimming 300's and above. Maybe it's time to add in some shorter speed intervals into the mix. Maybe on my short day. I also feel that I need some work on basics too, I seem to feel that I could be more efficient than I am now even though this is the best I've ever swam.



I ran in the evening at the track cuz of the rain and decided to kick it up a bit and see what I could do. I've been good and have kept most of my training near my Aet and needed a change for today. 5 miles, 37:54, HR 162 but it took two miles to get the HR up, mile splits were 8:03 145bpm, 7:38 158bpm, 7:26 165bpm, 7:26 168bpm, 7:21 171bpm. I wasn't breathing all that hard but my legs were wearing down somewhat. I've started to catch up on some sleep but I feel I'm only at 90% right now. This is also my third hard week and am ready for an easy week to recover somewhat.



Tomorrow I get to sleep in a bit, hopefully it's dry outside to I can get out to do the training. Looking to do a brick tomorrow 90min/45min.

Friday

Just an hour on the bike today trying to hold over 130bpm. I wanted to be a little bit fresher for tomorrow's swim so I have an easier day today.



1:00:00, 21.1 miles, program 54, HR 127

Thursday's training

Swim with paddles 4000yds, 1:25



500 pre warm up

300 swim, 300 kick warm up

8X150 pull with paddles decending 1-8 :20 rest

8X100 pull with paddles decending 1-8 :15 rest

8X50 pull with paddles decending 1-8 :10 rest

400 cool down



I've done this swim a couple of weeks ago but this time I brought it up to 4000 total yards. I was a bit tired today cuz of some late nights but I will catch up some tonight with some extra rest.



After I got home I ran 6 miles on Hines Drive, 52:40 HR 153, 35 degrees outside so it wasn't too bad. It's nice to get on the road again.



Friday will be a bit easier with just a bike ride of about 1:30:00 to do. I want to be a bit more rested for saturday's master swim than I have been for the last few weeks.

Miss Fogarty's Christmas Cake

I found an old family song that I can remember my Dad, Grandfather and Great Uncles singing around Christmas time. The websites I found it on claimes it's an Irish song but my great grandparents were Swedish and Norweigen (Johnson and Ebbisen) and I though it had come from them. Going through it there are a lot of Irish names so I guess it really did come from Ireland. I remember it slightly different from the way it is here but it's been 30 years since I've heard it so I can't realy make any corrections.



Here it is...



Miss Fogarty's Christmas Cake



As I sat in my window last evening

The letterman brought it to me

A little gilt-edged invitation sayin'

"Gilhooley come over to tea"

I knew that the Fogarties sent it.

So I went just for old friendships sake.

The first thing they gave me to tackle

Was a slice of Miss Fogarty's cake.



Chorus: There were plums and prunes and cherries,

There were citrons and raisins and cinnamon, too

There was nutmeg, cloves and berries

And a crust that was nailed on with glue

There were caraway seeds in abundance

Such that work up a fine stomach ache

That could kill a man twice after eating a slice

Of Miss Fogarty's Christmas cake.



Miss Mulligan wanted to try it,

But really it wasn't no use

For we worked in it over an hour

And we couldn't get none of it loose

Till Murphy came in with a hatchet

And Kelly came in with a saw

That cake was enough be the powers above

For to paralyze any man's jaws



Miss Fogarty proud as a peacock,

Kept smiling and blinking away

Till she flipped over Flanagans brogans

And she spilt the homebrew in her tea

Aye Gilhooley she says you're not eatin,

Try a little bit more for me sake

And no Miss Fogarty says I,

For I've had quite enough of your cake



Maloney was took with the colic,

O'Donald's a pain in his head

Mc'Naughton lay down on the sofa,

And he swore that he wished he was dead

Miss Bailey went into hysterics

And there she did wriggle and shake

And everyone swore they were poisoned

Just from eating Miss Fogarty's cake

Wednesday's training

I was a little rushed to get all this stuff in cuz I had some important things to do in the evening but I did it.



Ran during lunch 3 miles, 25:50, basically an easy run to get a fifth run in for the week, no HRM, just comfortable running without any pressure since it wasn't the focus of the day's training.



Swim after work, 4000yds, 1:25:00, E2

500 pre warm up

6X75 :20 rest warm up

2X200 swim

100 moderate

2X300 swim

100 moderate

2X400 swim

100 moderate

500 pre cool down

6X75 last 25 non-free cool down

Tuesday's long run

Ran long again but it looked like it was going to rain outside so I ran on the track. I picked it up at the end cuz I was trying to drop someone and still finished strong. There was also a time around mile 9 that I stuck with a faster guy for about 1/2 mile.



12 miles, 1:38:14, HR 156, near the top of zone 2.



Went to REI today to use my dividend and 20% off coupon and got me some bike stuff. First I got a pair of cold weather booties that I've needed so bad then I picked out a pair of cold weather gloves. I also got a new skull cap for under my helmet and a thin beenie hat for running. The whole lot cost me $60, that's just a little bit more than the booties are normally priced!!! Looks like I should be able to ride in 40 deg weather now, just in time.

Easy monday

Swam easy for 1500yds, about 30 min. Starting to ramp up the hours and I feel that I need a rest day now.



500 warm up

6X75 swim

2X200 swim moderate

150 cool down

Sunday training

I actually got on the Computrainer and rode for 1:30:00 this morning, hurray!!! I got just over 30 miles in with a HR of 131, program #54 but I didn't get the brick in like I wanted to. Justin had an early hockey game and I ran afterwards. 4 miles 35:55 HR 152, kind of cold outside, felt colder than the 32 that the weather channel said but it was only 4 miles. PE seemed high but the pace matched the HR pretty close to what I would have expected.

Next week's plans

Next week is the last hard week in this cycle which has gone very well in my opinion. So far the run milage has gone up well, my feet and knees don't ache, the swimming yards have come up dramatically and the other strokes are comming along much better. The only thing this month has lacked is the bike time which I will put a lot more effort into next month.



So far, next week's schedule looks like this:



Mon Swim 4000

Tue Run long 1:40 (12 miles) Bike easy afterwards 30:00 E1

Wed Swim 4000 Run 3 miles easy E1

Thu Swim 2000 E2-E3 Run 6 miles E2

Fri Bike 1:00 E2

Sat Swim 4000 (FAST) Run 5 Hills E2-E3

Sun bike :45 E2 Run 5 miles E2-E2 maybe some pick-ups

About 11:44:00



After that I get an easy week on 13500yds of swimming, 1:45 of biking and 23 miles of running. About 9:40:00

Friday Saturday

Friday I just swam 1000yds and did some drills and had some fun in the water, I was pretty tired and didn't want to do anything that hard.



Saturday I swam with FAST and had a pretty good workout. I felt a bit better today cuz I didn't swim hard the day before.



4000yds 1:30:00


600 warm up

2X300 free on 5:30 (lead)

3X200 pull on 3:30 (lead)

4X150 middle 50 non-free (lead 1)

6X100 kick (lead)

4X100 last 25 fly on 1:50 (did 1 arm fly)

200 cool down

400 post cool down (to reach 4000)



After the swim I ran at ballys, 6 miles 52:59 HR 153, 3 miles on a hill program on treadmill at 9:30 pace then 3 miles on track at 8:15 pace. I had planned on 5 miles but forgot and ran one extra. I will probably only run 4 tomorrow since it is supposed to be a brick run but that really depends on the weather outside. I only have 28 miles planned for the week and am very reluctant to go over the planned milage even though I feel strong.

The next training cycle

Hopefully next month it will be a lot warmer outside and allow me to start riding the bike. I've started to plan my next cycle (base 3 of 4) and to include 3-4 bikes a week I need to change my run and swim days around some. Right now runs are Tue,Wed,Thu,Sat,Sun and swims are Mon,Wed,Fri,Sat and I try to get some biking in there too.


The new schedule kind of looks like this. It's a basic week and can be a little flexible. My goal is to have 3-4 swims, 3-4 bikes and 5 runs all done in 14,15 and 16 hrs and then down to about 9 hrs for an easy week. This is still 2 1/2 weeks away so I'm still in the planning stage. I might chop the hours down a couple cuz my "A" race isn't till July and I don't want to get overtrained or burned out. I'll see how I feel after this period ends and I get more miles on the bike.


Mon - easy swim

Tue - easy club bike, easy run

Wed - Long run

Thu - Swim, bike

Fri - Swim, easy run

Sat - Masters swim, Long bike, Specific run

Sun - Club bike, Specific Run



According to books I have, I will need to include some ME work and some shorter speed sessions in each discipline in this next phase. I've got to talk to some people to get some opinions on how much to do.

Thursday, a tough day

Swim 4000yds, pull bouy and paddles

I didn't swim hard, just a steady E2 pace. I'm getting faster with the paddles, most 500's with paddles were in the 8:40's, without were near 9:05.



500yds warm up, easy straight

6X500 1,3,5 paddles, 2,4,6 without :30 rest

500 cool down (2X100 alternating kick style every 25, 2X50 breast, 200 swim)



Run 5 miles, tempo, goal - 8:00 min/mile, 39:27 HR 161 bpm

Wednesday

Ran 2 miles during lunch, untimed just to get in the extra run day.



Swim 4000 yds, 1:25:00, a little bit tired still but OK, shoulder and knee is not bothering me any more unless I bang them on something.



500 pre warm up

200, 2X200 (50S,100K,50S) warm up

400,300,200,100 moderate :20 rest

300,200,100 neg split :25 rest

200 fast :30 rest

100 fast :30 rest

4X150 pull :20 rest

100 cool down

300 post cool down with breast stroke and butterfly drills, a little backstroke too.

Breast stroke has gotten much better. The fly is comming along too.

My Daisey Dog

She loves the snow!!!

Monday Tuesday

Monday: short swim 1000yds, little warmup, dolphin kick drills, 1 arm butterfly drills. 4X25 butterfly, short cool down. This was just to loosen up my shoulder.


Tuesday: short swim 1500yds, 500swim, 4X100 dolphin kick with fins, 4X25 single arm fly drills, 4X25 fly, 400 cool down.



Run 11 miles on track, 1:32:23, HR 157, HR seemed a bit high for PE, felt OK. Shoulder and knee felt much better.

aaahhh!!!

I'm so banged up this morning, I'm thinking of canceling my swim today or maybe just cut it down to 2000yds instead of 3500yds of paddles.

Sunday training

Well it started with nice weather (45 deg F) so I actually got on my bike and rode outside today but on the way back I slipped on some wet pavement and went down. Just banged up a little, not much to speak of but the bike had some shifting problems. Anywho, real easy 12 miles in about 45 minutes HR 130, blue bike, pretty windy and patches of water in a lot of places.



Ran right after the bike, 5.1 miles, 43:20, HR 153, PE was high but the HR matched the pace pretty well. I'm still a little tired from hockey late last night.

Hockey night in Wayne

1:30:00 of hockey in Wayne tonight, Justin skated too. We both did pretty well. I did much better than I expected.

Saturday

What was I saying a couple of days ago about my lungs being stronger than my legs? Well it was apparent today too. Although today's run was not the key workout of the day, it didn't seem that easy.



After the swim I got taped with our underwater video camera, Ken and Jason pointed a few things out and then Jason helped me with my flip-turns.



Swim with FAST this morning, 4300yds total, this one guy leading our lane was killing us.

600yds warm up

100yds additional warm up

3X900yds (100 non-free, 200 pull, 300 swim, 200 pull catch-up, 100 kick)

4X100yds on 1:45

200yds cool down

300yds post cool down for camera



Easy run on Hines, 6 miles 54:18, HR 147, about 35 deg F outside. Still a bit chilly for me but better than running on the track at Ballys.

A lot of shtuff today

Started with a force swim, 3500yds 1:15:00


400 pre warm up

300 swim, 300 kick warm up

8X150 pull with paddles decending 1-8 :20 rest

8X100 pull with paddles decending 1-8 :15 rest

8X50 pull with paddles decending 1-8 :10 rest

100 cool down

I got my 150's down to 3:20, my 100's under 1:30 and my 50's to :40 at the end of each set. I'm normally slower overall with paddles but today I seemed to work really well with them. I still do some funky stuff with my arms on my flip-turns and the paddles really emphasized it. I seemed to have gotten my elbow bend back near what it should be and worked on my hand entries a lot.



Run 3.1 miles on Hines, 26:40, HR 151 to make up for yesterday's short run. Nice way to get in my 5th run.



Bike 19.4 miles, 1:00:00, HR 131, watched American Flyers for motivation. I was kind of shooting for a HR above 135 but that wasn't happening so I kept up the steady pace and was surprised with the result. I used program 54 on the Computrainer which is a continuous random course. It seemed pretty close to road riding. It was 35 deg F today and I allmost took the bike outside, then my senses came back.

oops I did it again

Only this time I forgot my watch, not the transmitter. I only had a short time to run so I paced behind a fast runner at bally's. 3 miles, 23:00

Wednesday's swim

4000yds, 1:25:00, started out kind of blah, blah but when I got about half way done I felt much better and faster. Thinking of changing up a bit by using paddles and doing a force workout for friday's swim. Probably still stick to 3000-3500yds.



500yd pre warm up

6X75 :20 rest, warm up



2X200 E2 :20 rest

100 moderate :20 rest

2X300 E2 :30 rest

100 moderate

2X400 E2 :40 rest

100 moderate



6X75 cool down (50 free, 25 non-free)

500yds post cool down, easy w/pull bouy

Monday Tuesday

I kind of wanted a day off on monday but didn't schedule it so I cut my swim down to 1500yds and got some extra rest. Jumping to 4000yd swims seems to be too big of a jump for me right now so I'm going to swim 2 4000's, a 3000 and a 1500 this week instead of 4 4000's. After a few weeks of building up to it I'll be up to 16000 a week. I don't hurt after the swims (ie shoulders) just generally tired.



Tuesday I forgot my HRM transmitter for my run and probably ran too fast but it was a good motivator for me. My plans were to run 8:30's to 8:45's for 5 miles and then drop about 5-10 sec from that average for the next 5 miles. Well the first 5 miles I averaged 8:15's and the last 5 miles I averaged 8:05's. Guessing at what the HR was I would probably say the first 5 were about 150-152 and the next 4 miles were 155-158. My last mile was a bit faster (7:53) and probably had a HR of 162-165. I tried to hold the PE in the 13-15 range while kicking it up for the end. Mostly a pace that I could hold a conversation with.



It seems to me that my breathing has improved much quicker than my legs have gotter stronger, although both have gotten so much better, I feel that my legs are a little behind and am thinking of adding some strength training for them. I guess it's possible that they are behind because of the lack of bike time which will increase as soon as this crappy weather subsides. :(



Anyhoo, the run was 10 miles, 1:21:48 (a PR for me) 8:11 miles, no HR info.