Bike 22.8 miles 1:14 HR 140
It was allmost 50 deg F outside and I had to take advantage of the warmer weather, we haven't been getting it lately. It was still a little on the chilly side for me but tolorable.
Without having a powermeter it's difficult to judge an exact effort but I know my body pretty well and know that I need to be about a certain speed and HR to get an effective workout.
About 20 min of warm up and then about 40 min above 145 bpm then about 5 min of cool down. It was getting dark and was time to get home, I knew it would cool off as soon as the sun set.
Monday, March 27, 2006
Sunday, March 26, 2006
More swim times State meet 2006
I didn't do any training at all this weekend so I could be at my best for the swim meet.
Saturday
100 free 1:12
50 free in the 200 free relay :30
Sunday
200 free 2:39
50 fly in the 200 medley relay :41
100 back 1:42, I could have gone faster
50 free :29
1000 free 15:13
Overall I did very well for me in the long distance stuff but my short swims weren't as fast as I hoped they'd be. I was dissapointed with my 50 and 100 free times although they are the fastest times I've ever swam.
I am so wiped out right now I'll probably fall asleep after watching the bike race. 9 events total with 5 of them today.
Saturday
100 free 1:12
50 free in the 200 free relay :30
Sunday
200 free 2:39
50 fly in the 200 medley relay :41
100 back 1:42, I could have gone faster
50 free :29
1000 free 15:13
Overall I did very well for me in the long distance stuff but my short swims weren't as fast as I hoped they'd be. I was dissapointed with my 50 and 100 free times although they are the fastest times I've ever swam.
I am so wiped out right now I'll probably fall asleep after watching the bike race. 9 events total with 5 of them today.
Friday, March 24, 2006
Michigan Master's state meet swim times 2006
I haven't really prepared for this meet but I did have two good swims tonight.
Much better than last year's times
http://jaretj.blogspot.com/2005/04/state-meet-swim-times.html
500 Free 7:15 - Last year 7:48
1650 Free 25:43 - Last year 27:40
I might be able to swim the 100 Free tomorrow, hoping for 1:10 :)
Much better than last year's times
http://jaretj.blogspot.com/2005/04/state-meet-swim-times.html
500 Free 7:15 - Last year 7:48
1650 Free 25:43 - Last year 27:40
I might be able to swim the 100 Free tomorrow, hoping for 1:10 :)
Wednesday, March 22, 2006
Wednesday - Quality Run
Run 8 miles 1:05:34 HR 158
I really wanted to see how I would feel to run a little bit faster but not overdo it. I came up with this plan that is a little bit difficult but builds up easy.
1 mile easy
1 mile .25 M pace (just under 8:00) .75 easy (8:40)
1 mile .50 M pace .50 easy
1 mile .75 M pace .25 easy
1 mile 1.0 M pace
1 mile easy
1 mile .75 M pace .25 easy
1 mile .50 M pace .50 easy
Walk a bit for more cool down.
Felt pretty good, I had to be carefull not to run too fast.
I really wanted to see how I would feel to run a little bit faster but not overdo it. I came up with this plan that is a little bit difficult but builds up easy.
1 mile easy
1 mile .25 M pace (just under 8:00) .75 easy (8:40)
1 mile .50 M pace .50 easy
1 mile .75 M pace .25 easy
1 mile 1.0 M pace
1 mile easy
1 mile .75 M pace .25 easy
1 mile .50 M pace .50 easy
Walk a bit for more cool down.
Felt pretty good, I had to be carefull not to run too fast.
Tuesday, March 21, 2006
Training Thoughts
What do I need to do to make next season faster?
Goals for A race, HIM
Swim 33 minutes
Bike 2:30
Run 1:45
With transitions that should get me near 4:51 which I hope will make the roll down for the 70.3 championships
Well, I think that gains in swimming will be hard to come by and 33 would be a really good wetsuit swim for me. If I follow the same training plan that I did last year and make the same improvements, I should be close.
Gain's from cycling will be the most important. While I have ridden better than a 2:30 last season, I will need to back it up with a strong run which I was not capable of before. A 1:45 run is well within my abilities on it's own, but I will need superior bike strength to pull it off.
Last season I rode mostly 4 times a week. Tuesday and Thursday was near 40 miles each. Saturday was 50 to 60 miles and sunday was mostly 50 miles with runs before and after. This gave me near 180 miles a week which did me quite well and kept me from being over trained.
This season I'm looking at bumping the bike volume up to 220 miles a week by possibly adding a monday ride with a local cycling club, riding to work on mon,wed,fri, and/or taking half days every other friday and getting some good miles in, possibly 2 hours with my friday run right afterwards.
While the bike volume will go up, I don't believe an increase in run volume will produce the same results. I do feel that the quality of my run training can be improved. Instead of easy days and some fast days here and there after a good bike ride, I plan on using Daniels Running formula's quality workouts integrated into my schedule. Sticking to my 3 week schedule, I will probably stay near 25, 30, and 35 mile weeks and not with the volume Daniels suggests, my off weeks will be much easier. I don't want a repeat of February's calf problems. I also need to make sure I get enough rest too. I'll be looking for my 8 hours a night and do my best in keeping to that schedule.
Basic training plan will be very similar to last season which for me was easy to follow.
Mon Swim 2500yds, short bike opt.
Tue Bike 2 hrs, run short easy (maybe mtb)
Wed Quality run long
Thu Swim 2500yds, Bike 2 hrs (maybe mtb)
Fri Swim Short, Quality run short, short bike opt.
Sat Swim open water, bike long, run trails/hills
Sun Run 45 min, bike 2:30, Run 45 min or something similar
Goals for A race, HIM
Swim 33 minutes
Bike 2:30
Run 1:45
With transitions that should get me near 4:51 which I hope will make the roll down for the 70.3 championships
Well, I think that gains in swimming will be hard to come by and 33 would be a really good wetsuit swim for me. If I follow the same training plan that I did last year and make the same improvements, I should be close.
Gain's from cycling will be the most important. While I have ridden better than a 2:30 last season, I will need to back it up with a strong run which I was not capable of before. A 1:45 run is well within my abilities on it's own, but I will need superior bike strength to pull it off.
Last season I rode mostly 4 times a week. Tuesday and Thursday was near 40 miles each. Saturday was 50 to 60 miles and sunday was mostly 50 miles with runs before and after. This gave me near 180 miles a week which did me quite well and kept me from being over trained.
This season I'm looking at bumping the bike volume up to 220 miles a week by possibly adding a monday ride with a local cycling club, riding to work on mon,wed,fri, and/or taking half days every other friday and getting some good miles in, possibly 2 hours with my friday run right afterwards.
While the bike volume will go up, I don't believe an increase in run volume will produce the same results. I do feel that the quality of my run training can be improved. Instead of easy days and some fast days here and there after a good bike ride, I plan on using Daniels Running formula's quality workouts integrated into my schedule. Sticking to my 3 week schedule, I will probably stay near 25, 30, and 35 mile weeks and not with the volume Daniels suggests, my off weeks will be much easier. I don't want a repeat of February's calf problems. I also need to make sure I get enough rest too. I'll be looking for my 8 hours a night and do my best in keeping to that schedule.
Basic training plan will be very similar to last season which for me was easy to follow.
Mon Swim 2500yds, short bike opt.
Tue Bike 2 hrs, run short easy (maybe mtb)
Wed Quality run long
Thu Swim 2500yds, Bike 2 hrs (maybe mtb)
Fri Swim Short, Quality run short, short bike opt.
Sat Swim open water, bike long, run trails/hills
Sun Run 45 min, bike 2:30, Run 45 min or something similar
Monday - Tuesday
Monday
Swim 2500yds much the same as Saturday
Warm up 300S,200 Kick on back w/fins, 6X50 back w/fins
10X50 Kick w/fins on 1:15 evens on back
6X100 pull on 1:45
8X50 on 1:15 start easy sprint last 10yds, evens on back
200 cool down
Tuesday
Bike 1:22 on trainer ~ 22 miles HR 125
Warm up
5 min easy
3X(1 min right leg 80%,1 min both legs, 1 min left leg 80%, 1 min both)
Main set
60 min, every 5 min Alt :30 spin up and :30 sprint
5 min cool down
Run 4 miles at Ballys 32:30
Swim 2500yds much the same as Saturday
Warm up 300S,200 Kick on back w/fins, 6X50 back w/fins
10X50 Kick w/fins on 1:15 evens on back
6X100 pull on 1:45
8X50 on 1:15 start easy sprint last 10yds, evens on back
200 cool down
Tuesday
Bike 1:22 on trainer ~ 22 miles HR 125
Warm up
5 min easy
3X(1 min right leg 80%,1 min both legs, 1 min left leg 80%, 1 min both)
Main set
60 min, every 5 min Alt :30 spin up and :30 sprint
5 min cool down
Run 4 miles at Ballys 32:30
Sunday, March 19, 2006
Saturday and Sunday
I didn't get the biking in that I wanted but I did get the running done. I got on the bike today for about 5 minutes and decided it wasn't warm enough for me not to get sick again.
Saturday Run 5 miles 39:55 HR 159
Sunday Run 8 miles 1:06:35 HR 156
Saturday Run 5 miles 39:55 HR 159
Sunday Run 8 miles 1:06:35 HR 156
Saturday, March 18, 2006
Friday plus Saturday morning
Friday
Bike 1:00 on trainer E2 HR 123, Run 7.1 miles easy 1:00:20 HR 156
Saturday Morning
Swim 2600yds masters, we are tapering for state meet.
800 warm up (300S,200K,300S)
10X50 kick on 1:15
6X100 pull on 1:45
10X50 free start easy sprint last 10 yds
200 cool down
Still need to bike and run today
Bike 1:00 on trainer E2 HR 123, Run 7.1 miles easy 1:00:20 HR 156
Saturday Morning
Swim 2600yds masters, we are tapering for state meet.
800 warm up (300S,200K,300S)
10X50 kick on 1:15
6X100 pull on 1:45
10X50 free start easy sprint last 10 yds
200 cool down
Still need to bike and run today
Friday, March 17, 2006
Thursday
I've been working late every day this week and thursday I didn't have time to bike so I'll make it up if I can.
Swim 2400yds Anerobic Endurance
Warm up 300S, 8X75 :15 RI, 300 kick
500 easy :20RI
3X75 fast :30 RI
1X75 easy :20 RI
2X75 fast :30 RI
1X75 easy :20 RI
1X75 fast
100 cool down
I swam most of the 75s in 1 min and really put everything I had into them. This was a fast training day so there was a lot of rest between the sets.
Swim 2400yds Anerobic Endurance
Warm up 300S, 8X75 :15 RI, 300 kick
500 easy :20RI
3X75 fast :30 RI
1X75 easy :20 RI
2X75 fast :30 RI
1X75 easy :20 RI
1X75 fast
100 cool down
I swam most of the 75s in 1 min and really put everything I had into them. This was a fast training day so there was a lot of rest between the sets.
Wednesday, March 15, 2006
Wednesday
Run 8 miles, 1:04:51, HR 159, 8:06 average, Ballys track
I was getting bored again so I was looking for someone to play you suck with when after 4 miles into my run, this young guy (guessing about 20) came running by me. Well I couldn't let him go and lose the game so I picked up the pace and ran him down. I figured that he would last about 1 mile and then quit but he kept going so I figured he would stop after 2 miles, nope!!! he kept going. Finally after 3 miles he took off and I couldn't keep up with him, I figured he was having a final sprint and was right. A half a lap later I passed him while he was cooling down. It's a good thing cuz I was baked.
I spent the last mile cooling down figuring that instead of doing 10 miles that I had enough stress for the day and finished up with only 8 miles. After yesterday's BT swim I didn't need another BT workout.
I was getting bored again so I was looking for someone to play you suck with when after 4 miles into my run, this young guy (guessing about 20) came running by me. Well I couldn't let him go and lose the game so I picked up the pace and ran him down. I figured that he would last about 1 mile and then quit but he kept going so I figured he would stop after 2 miles, nope!!! he kept going. Finally after 3 miles he took off and I couldn't keep up with him, I figured he was having a final sprint and was right. A half a lap later I passed him while he was cooling down. It's a good thing cuz I was baked.
I spent the last mile cooling down figuring that instead of doing 10 miles that I had enough stress for the day and finished up with only 8 miles. After yesterday's BT swim I didn't need another BT workout.
Tuesday, March 14, 2006
Tuesday's swim
I had to work over today so I changed my schedule a little bit and swam long. I figured after doing a BT swim workout I should cut the bike ride.
4000yds 1:20:00, sets of 300 with 600 warm up and 400 cool down. My normal favorite set :)
4000yds 1:20:00, sets of 300 with 600 warm up and 400 cool down. My normal favorite set :)
Tuesday run
What the heck happened to the warm weather!?!? Allmost 70 deg F yesterday and now it 30 freaking something outside, it forced me indoors again for my mid-day run.
Run 3.8 miles 30:25 HR 156, my HR has been about 5 beats high since I came back to running but I'm still running the same paces cuz of my new running philosophy. I feel good so I'm going with it.
Run 3.8 miles 30:25 HR 156, my HR has been about 5 beats high since I came back to running but I'm still running the same paces cuz of my new running philosophy. I feel good so I'm going with it.
Monday, March 13, 2006
Monday
Swim 1500yds 30 min
I really didn't feel like swimming today. I'll swim again tomorrow with more heart.
Bike 1:05 on trainer ~ 20 road miles
That's one of the reasons I cut the swim short. E1 workout from Workouts in a Binder
I really didn't feel like swimming today. I'll swim again tomorrow with more heart.
Bike 1:05 on trainer ~ 20 road miles
That's one of the reasons I cut the swim short. E1 workout from Workouts in a Binder
This week's training schedule
This week's schedule is kind of ambitious but I really need it. I will keep to the running and swimming schedule but I may not get all of the bike riding in if the weather doesn't cooperate.
Mon Swim 1:00 E1 Bike 1:00
Tue Bike 1:00 E2 Run easy 4 miles
Wed Run easy 10 miles
Thu Swim 1:00 SS1 Bike 1:20
Fri Swim 30 min AE Run 7 interval type workout
Sat Swim Masters 1:30 Bike E1 1:20 Run 4 easy
Sun Bike 1:20 E2 Run 7 easy
This should be between 14 and 15 hours. Next week is an easy week with Michigan Masters State meet on friday, saturday and sunday. I won't be able to swim saturday during the day but I will be free for the rest of the weekend. Hopefully I will be able to swim these events:
1650 free
500 free
200 free
100 free
100 back
50 back
200 free relay
200 medley relay
Mon Swim 1:00 E1 Bike 1:00
Tue Bike 1:00 E2 Run easy 4 miles
Wed Run easy 10 miles
Thu Swim 1:00 SS1 Bike 1:20
Fri Swim 30 min AE Run 7 interval type workout
Sat Swim Masters 1:30 Bike E1 1:20 Run 4 easy
Sun Bike 1:20 E2 Run 7 easy
This should be between 14 and 15 hours. Next week is an easy week with Michigan Masters State meet on friday, saturday and sunday. I won't be able to swim saturday during the day but I will be free for the rest of the weekend. Hopefully I will be able to swim these events:
1650 free
500 free
200 free
100 free
100 back
50 back
200 free relay
200 medley relay
Sunday, March 12, 2006
Friday Saturday Sunday runs
Friday 8 miles at Ballys track 1:06:00 HR 159. It was dead at the club and nobody was on the track but me for any length of time. A very uneventful run.
Saturday 3.6 miles 30:08 HR 156. I ran from the hotel down to the end of the road and back. We were having a party so I really didn't have much time to run. The weather was really nice. The party was interesting with a lot of the hockey parents getting trashed. A bunch of 40 and 50 year olds acting like kids.
Sunday 8 miles on Hines drive 1:09:09 HR 159. Started off easy built up to a good speed on the back half (splits 35:31,33:38)
Saturday 3.6 miles 30:08 HR 156. I ran from the hotel down to the end of the road and back. We were having a party so I really didn't have much time to run. The weather was really nice. The party was interesting with a lot of the hockey parents getting trashed. A bunch of 40 and 50 year olds acting like kids.
Sunday 8 miles on Hines drive 1:09:09 HR 159. Started off easy built up to a good speed on the back half (splits 35:31,33:38)
Weekend training
I got 8 mile run in on friday and 3.6 miles in on saturday. I'll get the details later, I'm still in the hotel. Yes, the Best Western has wireless internet but no pool to swim in. I was going to swim at the local YMCA but $10 for one day was a little steep for me.
The hockey team is doing really well. They have won all 3 the games so far and are in the finals today at 11:30am. We are playing a team that we have beat 5 times this year so far. I'm going to try to get some pictures and post them when I get home.
The hockey team is doing really well. They have won all 3 the games so far and are in the finals today at 11:30am. We are playing a team that we have beat 5 times this year so far. I'm going to try to get some pictures and post them when I get home.
Friday, March 10, 2006
Last Hockey Tournament :(
My son is 16 years old now and this will probably be the last full season of Hockey for him. He is the Drum Major for his high school marching band and next season he will be in charge of the whole band. Because of this, we won't be able to go to hockey practices and games untill November which is about half way through the hockey season.
Tonight we get to go to Port Huron (Michigan) for the end of the season tournament. Luckily, there is a lap pool there so I have a place to swim. I'll just run on the road to get my running fix.
The kid is getting older and has one year of high school left and then it's college time. Probably a local college for 2 years and then Eastern Michigan University for the last 2 years for a teaching degree. It's funny that most of his friends' parents are 10 to 15 years older than me (I'm 38, 39 according to USAT) and they still have little ones too. I don't plan on having any more kids which makes it difficult to date anyone near my age. A lot of ladies near my age have got their careers set and want to start a family now so I normally don't date anyone that is younger then me.
Back to the weekend. I'll try to find a spinning bike at the hotel to get an hour in and should be able to get 2 swims in. I'll have to wear a pair of shorts over my speedo so I don't embarrass my son while walking to the pool, that would be funny :) One game friday night, two on saturday and if we make the finals, one game on sunday. The team has played really well this season so I would expect to make the finals. After today I probably won't have any updates untill monday unless the hotel has wireless access.
Wish us luck
Tonight we get to go to Port Huron (Michigan) for the end of the season tournament. Luckily, there is a lap pool there so I have a place to swim. I'll just run on the road to get my running fix.
The kid is getting older and has one year of high school left and then it's college time. Probably a local college for 2 years and then Eastern Michigan University for the last 2 years for a teaching degree. It's funny that most of his friends' parents are 10 to 15 years older than me (I'm 38, 39 according to USAT) and they still have little ones too. I don't plan on having any more kids which makes it difficult to date anyone near my age. A lot of ladies near my age have got their careers set and want to start a family now so I normally don't date anyone that is younger then me.
Back to the weekend. I'll try to find a spinning bike at the hotel to get an hour in and should be able to get 2 swims in. I'll have to wear a pair of shorts over my speedo so I don't embarrass my son while walking to the pool, that would be funny :) One game friday night, two on saturday and if we make the finals, one game on sunday. The team has played really well this season so I would expect to make the finals. After today I probably won't have any updates untill monday unless the hotel has wireless access.
Wish us luck
Thursday, March 09, 2006
Thursday
More stuff today, time to suck it up and do the training that's needed.
Swim a short ME workout 2200yds
1000 warm up (200S,200K,200S,6X75)
4X100 @ 1:35 :25 rest
4X100 @ 1:30 :20 rest
6X50 @ :40-:45 :20 rest
100 cool down
Bike in a little bit of rain on the road
20.5 miles, 1:03:14, HR 141
Swim a short ME workout 2200yds
1000 warm up (200S,200K,200S,6X75)
4X100 @ 1:35 :25 rest
4X100 @ 1:30 :20 rest
6X50 @ :40-:45 :20 rest
100 cool down
Bike in a little bit of rain on the road
20.5 miles, 1:03:14, HR 141
Wednesday, March 08, 2006
Wednesday's run
It's not a long run yet but it's getting there.
61 minutes 7.4 miles HR 160
I was getting bored so I played You Suck with several people at the track.
Thanks Sheila :)
Explaination here
61 minutes 7.4 miles HR 160
I was getting bored so I played You Suck with several people at the track.
Thanks Sheila :)
Explaination here
Tuesday, March 07, 2006
Holy cow!!! I actually got the bike on the road!!!
Road Bike 23 miles 1:19 HR 146
The weather channel says 42 but it's a cold 42. I dressed light cuz I thought I would warm up but I was just a little bit cold.
My normal loop up to 7 mile road and back.
I met two nice riders, the first was Fred from the Wolverines club. Most of the time those guys snub me but this guy could change me opinion of theie club. We chatted for a few miles and then I split off to go home. The second guy was Brent. He had a flat about .1 miles from my house, I was just about done so I stopped and gave him a CO2 cartridge. Chatted a bit about triathlon and then I went home.
The weather channel says 42 but it's a cold 42. I dressed light cuz I thought I would warm up but I was just a little bit cold.
My normal loop up to 7 mile road and back.
I met two nice riders, the first was Fred from the Wolverines club. Most of the time those guys snub me but this guy could change me opinion of theie club. We chatted for a few miles and then I split off to go home. The second guy was Brent. He had a flat about .1 miles from my house, I was just about done so I stopped and gave him a CO2 cartridge. Chatted a bit about triathlon and then I went home.
Tuesday lunch swim
I'm feeling so much stronger, now all I need to do is get 8 hours of sleep.
Swim during lunch 2500yds, 45 minutes
600 warm up (400 swim, 200 kick)
6X150 pull w/paddles decending pairs :20 rest
6X100 pull w/paddles decending pairs :15 rest
6X50 pull w/paddles decending pairs :10 rest
100 cool down
It seems really nice outside, I might be able to get a ride on Hines Drive today. :)
Swim during lunch 2500yds, 45 minutes
600 warm up (400 swim, 200 kick)
6X150 pull w/paddles decending pairs :20 rest
6X100 pull w/paddles decending pairs :15 rest
6X50 pull w/paddles decending pairs :10 rest
100 cool down
It seems really nice outside, I might be able to get a ride on Hines Drive today. :)
Monday, March 06, 2006
Monday
I ran 30 minutes today without any issues. My calf is feeling pretty good.
30:15, 3.62 miles, HR 156
I'm taking the rest of the day off since this is the first time I've run two days in a row in quite a while.
30:15, 3.62 miles, HR 156
I'm taking the rest of the day off since this is the first time I've run two days in a row in quite a while.
Sunday, March 05, 2006
Friday Saturday Sunday
Not much to report on
Friday Run 2 miles, right calf still sore
Saturday Swim 3200yds, finally a swim of some length and I felt pretty good, I ran out of time or it would have been 4000yds.
Sunday Run 4 miles, HR was high but I got the run it without any pain in either calf.
Bike 40 minutes with MTB on the road, I don't have a 'puter on the bike but I know it was close to 11 miles.
I got a new book that was recommended on Slowtwitch, I've just gone through the part on lower leg pain and it seems to help a lot. When I get more into it I'll write more about the book.
Starting reading another book last wednesday, "Swimming to Antarctica : Tails of a Long-Distance Swimmer" by Lynne Cox. I got it for inspiration and I really like it. I'm only 60 pages into it but it's very interesting and very easy reading. I'll write more about that one too when I get further into it. I would allready recommend it to anyone that likes a good story and need inspiration.
Friday Run 2 miles, right calf still sore
Saturday Swim 3200yds, finally a swim of some length and I felt pretty good, I ran out of time or it would have been 4000yds.
Sunday Run 4 miles, HR was high but I got the run it without any pain in either calf.
Bike 40 minutes with MTB on the road, I don't have a 'puter on the bike but I know it was close to 11 miles.
I got a new book that was recommended on Slowtwitch, I've just gone through the part on lower leg pain and it seems to help a lot. When I get more into it I'll write more about the book.
Starting reading another book last wednesday, "Swimming to Antarctica : Tails of a Long-Distance Swimmer" by Lynne Cox. I got it for inspiration and I really like it. I'm only 60 pages into it but it's very interesting and very easy reading. I'll write more about that one too when I get further into it. I would allready recommend it to anyone that likes a good story and need inspiration.
Cyborg Name Decoder
I thought this was pretty cool.
width="240" height="180"
alt="Journeying Artificial Replicant Engineered for Troubleshooting"
border="0">
width="240" height="180"alt="Journeying Artificial Replicant Engineered for Troubleshooting"
border="0">
Thursday, March 02, 2006
Tuesday Wednesday Thursday
Feeling much better:
Tuesday swim 1000yds
Wednesday run 3.5 miles
Thursday Swim 1700yds
I'm not where I thought I would be but I'm getting stronger and stronger and feeling much better. Having a little problem with my right calf as well as my left. I think I'm trying to come back too quickly.
Planning on running and biking tomorrow, Saturday I'll try to swim with my master's team and Sunday I'll try to get a bike and run in again.
Tuesday swim 1000yds
Wednesday run 3.5 miles
Thursday Swim 1700yds
I'm not where I thought I would be but I'm getting stronger and stronger and feeling much better. Having a little problem with my right calf as well as my left. I think I'm trying to come back too quickly.
Planning on running and biking tomorrow, Saturday I'll try to swim with my master's team and Sunday I'll try to get a bike and run in again.
Tuesday, February 28, 2006
Monday's run
My lungs need more time to heal. I ran 2 miles in about 17 minutes, My HR was about 160. I'll try again on wednesday.
Monday, February 27, 2006
Saturday, February 25, 2006
A big setback
This has been a terrible month for me, first the problem with my calf and now I'm just getting over pneumonia.
It started as a little cold and got pretty deep in my lungs. I normally never get sick and when I feel tired I just back off the training and pick up the sleep. It didn't work this time. I waited a few days to see a doctor, really after the worst of it, and she diagnosed me with it. That was thursday so it's been 2 days now, she prescribed me 5 horse pills in giant box called Levaquin.
While speaking to the doctor she was surprised at my weight saying that the nurse must have gotten it wrong cuz I didn't look like I was 148lbs. We discussed my workouts and immediatly understood why I was 10lbs heavier than I looked. She asked what kind of volume I did as well as where I did it. I didn't expect her to say that I could get back to running in only 3 days provided it was indoors like we discussed and I felt strong enough to do it. I thought she would have said to take at least 2 weeks off but she said that the infection would probably be cleared up in 2 to 3 days while the cough would probably last 1 to 2 weeks. Evidentially, the damage to my lungs is like skinning my knee but the coughing keeps irritating it so it will take a little time.
Well I'm not going to take 2 weeks off but I'm also not going to run tomorrow either. I'm going to see how I feel on Monday and go from there. This may be a blessing in disguise because I probably needed another week or two for my calf to heal up and this gives it that time.
Now the plan:
It's looking like the marathon is slipping away, that's OK cuz it was only a reason to keep running over the winter, I really don't enjoy running that long although Daniels kept it very interesting. I think it's time to move on to the next plan which included his third plan in prep for the Triple T and Steelhead. I've got 13 week untill the Triple T and a balanced plan is now in order.
I'm starting to think like this, this is my first run at it and I don't have my normal training tools with me right now.
13 Base Swim 10000 Bike 100 run 30
12 Base Swim 10000 bike 100 run 30
11 Easy Swim 8000 bike 75 run 25
10 Base Swim 10000 bike 150 run 35
9 Base Swim 10000 bike 150 run 40
8 Easy Swim 8000 bike 100 run 25
7 Base Swim 10000 bike 200 run 35
6 Base Swim 10000 bike 200 run 40
5 Easy Swim 8000 Bike 150 run 25
4 Build Swim 10000 Bike 250 run 30
3 Build Swim 10000 Bike 250 run 30
2 Easy Swim 8000 Bike 180 run 25
1 TT
It started as a little cold and got pretty deep in my lungs. I normally never get sick and when I feel tired I just back off the training and pick up the sleep. It didn't work this time. I waited a few days to see a doctor, really after the worst of it, and she diagnosed me with it. That was thursday so it's been 2 days now, she prescribed me 5 horse pills in giant box called Levaquin.
While speaking to the doctor she was surprised at my weight saying that the nurse must have gotten it wrong cuz I didn't look like I was 148lbs. We discussed my workouts and immediatly understood why I was 10lbs heavier than I looked. She asked what kind of volume I did as well as where I did it. I didn't expect her to say that I could get back to running in only 3 days provided it was indoors like we discussed and I felt strong enough to do it. I thought she would have said to take at least 2 weeks off but she said that the infection would probably be cleared up in 2 to 3 days while the cough would probably last 1 to 2 weeks. Evidentially, the damage to my lungs is like skinning my knee but the coughing keeps irritating it so it will take a little time.
Well I'm not going to take 2 weeks off but I'm also not going to run tomorrow either. I'm going to see how I feel on Monday and go from there. This may be a blessing in disguise because I probably needed another week or two for my calf to heal up and this gives it that time.
Now the plan:
It's looking like the marathon is slipping away, that's OK cuz it was only a reason to keep running over the winter, I really don't enjoy running that long although Daniels kept it very interesting. I think it's time to move on to the next plan which included his third plan in prep for the Triple T and Steelhead. I've got 13 week untill the Triple T and a balanced plan is now in order.
I'm starting to think like this, this is my first run at it and I don't have my normal training tools with me right now.
13 Base Swim 10000 Bike 100 run 30
12 Base Swim 10000 bike 100 run 30
11 Easy Swim 8000 bike 75 run 25
10 Base Swim 10000 bike 150 run 35
9 Base Swim 10000 bike 150 run 40
8 Easy Swim 8000 bike 100 run 25
7 Base Swim 10000 bike 200 run 35
6 Base Swim 10000 bike 200 run 40
5 Easy Swim 8000 Bike 150 run 25
4 Build Swim 10000 Bike 250 run 30
3 Build Swim 10000 Bike 250 run 30
2 Easy Swim 8000 Bike 180 run 25
1 TT
Thursday, February 16, 2006
Training thoughts
I'm still trying to figure out why I had my little calf problem, this is what I changed this season. I hope I haven't overthought this
1. Started using Daniels Running formula. This structure has 2 quality days per week in it, both days are longer days than the rest. After those 2 days are scheduled, I fill in the rest of my weekly running milage with easy running. Last season my faster days were my shorter days, mostly in the 4 to 6 mile range. So the biggest change with the program is my long days are fast and my short days are easy.
2. I started to toe off much more that I had before. Keeping my arms lower in front and pushing them back has me pushing off with my toes much more than I had done in the past. For the last week I have gone back to just falling on my feet (my idea of the pose technique). When I do it I feel much better and seem to increase my cadence a bit. I think I was over doing it with the push off, lengthening my stride and decreasing my turnover in the process. I'm going to have to unlearn what I've been working on and back off on the toe off idea. One good point about the armswing - toe off work is that my armswing seems to be more efficient and my right hand is straightening up throughout the swing.
3. I increased my off season milage to a max of 40 miles per week. While this is not a large change from last summer's max of 35, there has been significantly more intensity and my off-weeks have been near 30 miles. I don't think I was recovering during the recovery weeks because of the increased milage and intensity.
4. This is not really a big change but I have done most of my running on the indoor track at the health club which is pretty small with 14 laps per mile. Last season I did my fast sessions on the treadmill and was running straight and not around curves. I just dislike the treadmill cuz of the lack of airflow accross my body. Plus, sometimes I have gas and can't let it go on the treadmill, I know, not pleasant to talk about but it's a part of running, I feel uncomfortable all gassed up.
The running this week is going better than planned but I am still not going to increase to 5 runs untill next week. I'm thinking that I'll be running 1 hour on Friday and Sunday, that should give me 25 miles for the week. Next week I'll go up to 30 and see how I feel.
1. Started using Daniels Running formula. This structure has 2 quality days per week in it, both days are longer days than the rest. After those 2 days are scheduled, I fill in the rest of my weekly running milage with easy running. Last season my faster days were my shorter days, mostly in the 4 to 6 mile range. So the biggest change with the program is my long days are fast and my short days are easy.
2. I started to toe off much more that I had before. Keeping my arms lower in front and pushing them back has me pushing off with my toes much more than I had done in the past. For the last week I have gone back to just falling on my feet (my idea of the pose technique). When I do it I feel much better and seem to increase my cadence a bit. I think I was over doing it with the push off, lengthening my stride and decreasing my turnover in the process. I'm going to have to unlearn what I've been working on and back off on the toe off idea. One good point about the armswing - toe off work is that my armswing seems to be more efficient and my right hand is straightening up throughout the swing.
3. I increased my off season milage to a max of 40 miles per week. While this is not a large change from last summer's max of 35, there has been significantly more intensity and my off-weeks have been near 30 miles. I don't think I was recovering during the recovery weeks because of the increased milage and intensity.
4. This is not really a big change but I have done most of my running on the indoor track at the health club which is pretty small with 14 laps per mile. Last season I did my fast sessions on the treadmill and was running straight and not around curves. I just dislike the treadmill cuz of the lack of airflow accross my body. Plus, sometimes I have gas and can't let it go on the treadmill, I know, not pleasant to talk about but it's a part of running, I feel uncomfortable all gassed up.
The running this week is going better than planned but I am still not going to increase to 5 runs untill next week. I'm thinking that I'll be running 1 hour on Friday and Sunday, that should give me 25 miles for the week. Next week I'll go up to 30 and see how I feel.
Wednesday, February 15, 2006
Wednesday 2-15
I did a bunch of stuff today
Swim 2000 during lunch
400 warm up
300 pull w/paddles
4X50 fast on :55
300 pull
4X50 fast
300 pull neg split
300 pull easy
Run on Hines 6 miles 50:39 HR 155
Bike on Dad's trainer 20 miles 1:04 150 watts HR 145
Swim 2000 during lunch
400 warm up
300 pull w/paddles
4X50 fast on :55
300 pull
4X50 fast
300 pull neg split
300 pull easy
Run on Hines 6 miles 50:39 HR 155
Bike on Dad's trainer 20 miles 1:04 150 watts HR 145
Tuesday 2-14
Swim 3200yds, about 60 minutes, most of the total swim times are estimates cuz I don't wear a watch anymore while I swim. I just go off the pace clock for timing on each set.
600 warm up (200S, 2X200(50S,100K,50S))
400,300,200,100 moderate :20 RI
300,200,100 neg split :25 RI
200 fast
100 fast
4X150 pull
100 cool down
600 warm up (200S, 2X200(50S,100K,50S))
400,300,200,100 moderate :20 RI
300,200,100 neg split :25 RI
200 fast
100 fast
4X150 pull
100 cool down
Monday, February 13, 2006
Monday
Ran with minimal problems
5 miles 42:something HR 152
Planning on running 4 times this week and bringing Sunday's run up to 60 minutes.
Mon, Wed, Fri, Sun
5 miles 42:something HR 152
Planning on running 4 times this week and bringing Sunday's run up to 60 minutes.
Mon, Wed, Fri, Sun
Fri Sat Sun
Friday Swim 1500 yds 25:00
Saturday
Run 4 miles 34:14 HR 152, easy run again. Calf feeling much better. Going to 4 runs next week.
Swim 2000yds easy, feeling a bit drained
Sunday worked as a timer for the swim meet at Brighton
Bike 20 miles 1:10:00 HR 128 on my trainer
Saturday
Run 4 miles 34:14 HR 152, easy run again. Calf feeling much better. Going to 4 runs next week.
Swim 2000yds easy, feeling a bit drained
Sunday worked as a timer for the swim meet at Brighton
Bike 20 miles 1:10:00 HR 128 on my trainer
Thursday, February 09, 2006
Thursday
The running is much better, my calf is much stronger but still not 100% It feels better when I keep it relaxed as much as I can.
I'll keep the running short and try again on Saturday
4 miles 35:22 HR 150
Swim 2500yds, I was a drained so I cut it from 3500.
I'll keep the running short and try again on Saturday
4 miles 35:22 HR 150
Swim 2500yds, I was a drained so I cut it from 3500.
Wednesday, February 08, 2006
Wednesday
Bike 1:00 on trainer at home. 17 miles HR 122 E2 workout. Going to start lengthening the rides a little bit, maybe 10 to 15 minutes to start.
Tuesday, February 07, 2006
Tuesday's lunch run
I made it through 30 minutes without much trouble, just a little twinge in my calf. I ran easy 9 min/miles on the treadmill, the HR was something really low like high 130's.
Going to run again on thursday and see how it goes. Going to try to strenghten this up before I do any quality sessions again.
Going to run again on thursday and see how it goes. Going to try to strenghten this up before I do any quality sessions again.
Monday, February 06, 2006
Monday
It's been getting better
Saturday I ran a mile and my calf still hurt, not much but a little so I stopped and got into the pool for about 20 minutes.
Sunday bike 1:00 on my Dad's trainer, it has a very good road-like feel. 18.5 miles HR 122
Monday back in the pool
Swim 3450yds 1:10 easy workout
Bike on my trainer workout E1 64 minutes HR 119, I'm starting to like the trainer more now that I got the workout book.
Planning on 4 hours of riding this week to make up for some of the lack of running. Depending on the weather, I may get on the MTB trails. Going to try to run again tomorrow, nothing hurts now but I will not go over 30 minutes. I'll update after my run, hopefully during lunch.
Saturday I ran a mile and my calf still hurt, not much but a little so I stopped and got into the pool for about 20 minutes.
Sunday bike 1:00 on my Dad's trainer, it has a very good road-like feel. 18.5 miles HR 122
Monday back in the pool
Swim 3450yds 1:10 easy workout
Bike on my trainer workout E1 64 minutes HR 119, I'm starting to like the trainer more now that I got the workout book.
Planning on 4 hours of riding this week to make up for some of the lack of running. Depending on the weather, I may get on the MTB trails. Going to try to run again tomorrow, nothing hurts now but I will not go over 30 minutes. I'll update after my run, hopefully during lunch.
Saturday, February 04, 2006
A peak into another world
This has nothing to do with training.
My neighbor that lives right next to me (I live in an apartment) had some friends over last night and they were kind of loud. I was up late cuz Justin has a late practice but was ready to go to bed but the music was still loud. I went next door and asked them to turn it down and little and she was very apologetic and turned it down immediatly. She has allways been a nice neighbor so I didn't feel uncomfortable at all going over there.
Well, about 30 min later I hear this very soft knock on the door and she was there inviting me over to have a drink with her and her friends while still apologizing for the noise. She wouldn't take no for an answer so I went over to meet everyone. They were all nice, 3 younger guys about 25 yrs old, 1 older guy near my age and the 2 ladies both about 25. We all talked a bit, 2 of the guys left and we talked some more. My neighbor, of whome is very pretty, decided to show me her easy rider pictures and her Playboy application pictures and some others. Not wanting to be rude, but still uncomfortable, I made some nice comments about them and moved on back to the kitchen/living room where everyone else was. Well, they were all pretty lit-up and offered me some drinks and then something to smoke. Of course I declined and they were cool with that and held up for a while. After being there for about 30 minutes I decided to go back home from my friendly visit after they started lighting up.
This started to make me think about what kind of lifestyle they were living and how long they were going to do it. Were they going to get past this drug phase or get into trouble because of it. She has a young daughter that wasn't there that night and maybe they were responsible people and let loose while the little one was with her dad that night. I haven't know her to be a trouble maker and she is allways the sweetest person when I see her but I sincerely hope that she grows out of this phase and straightens up.
What would have happened if I chose that route? Having a son at 21 years old I could have really screwed him up had I started smoking dope. I know that I would have gone too far and probably lost him. Foutunetly I didn't choose to do that and today I can still claim that I have never smoked or taken anything or have ever even been drunk. I've had 5 beers in my lifetime, I can recall what each one was and where I hade it.
My neighbor that lives right next to me (I live in an apartment) had some friends over last night and they were kind of loud. I was up late cuz Justin has a late practice but was ready to go to bed but the music was still loud. I went next door and asked them to turn it down and little and she was very apologetic and turned it down immediatly. She has allways been a nice neighbor so I didn't feel uncomfortable at all going over there.
Well, about 30 min later I hear this very soft knock on the door and she was there inviting me over to have a drink with her and her friends while still apologizing for the noise. She wouldn't take no for an answer so I went over to meet everyone. They were all nice, 3 younger guys about 25 yrs old, 1 older guy near my age and the 2 ladies both about 25. We all talked a bit, 2 of the guys left and we talked some more. My neighbor, of whome is very pretty, decided to show me her easy rider pictures and her Playboy application pictures and some others. Not wanting to be rude, but still uncomfortable, I made some nice comments about them and moved on back to the kitchen/living room where everyone else was. Well, they were all pretty lit-up and offered me some drinks and then something to smoke. Of course I declined and they were cool with that and held up for a while. After being there for about 30 minutes I decided to go back home from my friendly visit after they started lighting up.
This started to make me think about what kind of lifestyle they were living and how long they were going to do it. Were they going to get past this drug phase or get into trouble because of it. She has a young daughter that wasn't there that night and maybe they were responsible people and let loose while the little one was with her dad that night. I haven't know her to be a trouble maker and she is allways the sweetest person when I see her but I sincerely hope that she grows out of this phase and straightens up.
What would have happened if I chose that route? Having a son at 21 years old I could have really screwed him up had I started smoking dope. I know that I would have gone too far and probably lost him. Foutunetly I didn't choose to do that and today I can still claim that I have never smoked or taken anything or have ever even been drunk. I've had 5 beers in my lifetime, I can recall what each one was and where I hade it.
Friday, February 03, 2006
It's been a really slow week
Without running and swimming it's been a pretty slow week.
Wednesday I was on the bike trainer for 60 minutes and rode pretty strong for this early in the year with a HR of 122.
Thursday I got on the MTB and rode a bit on Hines and found some trails back in the woods to get lost on. Not really technical or long, just muddy and short to give me something to do. I spent about 45 min on the bike.
Today I plan on swimming for about 60 min and may try to run for 30 min if everything feels OK. Wednesday my calf was still a bit weak so I wanted to give it two more days.
Planning on swimming Masters tomorrow and if the leg is OK I'll do 5 miles on sat and sunday.
Going to change the running a little bit by only doing one faster workout a week with the other one being long at an easy pace. Also, I will take the easy week down to 25 miles reguardless of what Daniels says and the hard weeks at 35 and 40 miles.
I am going to make an effort to get 3 hours of cycling in per week while holding the swimming volume near 10,000yds with 3000yd workouts instead of 4000's and 2000's.
Wednesday I was on the bike trainer for 60 minutes and rode pretty strong for this early in the year with a HR of 122.
Thursday I got on the MTB and rode a bit on Hines and found some trails back in the woods to get lost on. Not really technical or long, just muddy and short to give me something to do. I spent about 45 min on the bike.
Today I plan on swimming for about 60 min and may try to run for 30 min if everything feels OK. Wednesday my calf was still a bit weak so I wanted to give it two more days.
Planning on swimming Masters tomorrow and if the leg is OK I'll do 5 miles on sat and sunday.
Going to change the running a little bit by only doing one faster workout a week with the other one being long at an easy pace. Also, I will take the easy week down to 25 miles reguardless of what Daniels says and the hard weeks at 35 and 40 miles.
I am going to make an effort to get 3 hours of cycling in per week while holding the swimming volume near 10,000yds with 3000yd workouts instead of 4000's and 2000's.
Tuesday, January 31, 2006
It was all going so well
Saturday
Run 4 miles 34:24 HR 145
Sunday
Started off so well and about 3.5 miles into the quality run I got a cramp in my left calf. I tried to stretch it out but couldn't get it to go away so I went over to the hot tub and tried to massage it out. That didn't work either so I gave up on the run.
I went home to try something else, what else could I do? Ice, more stretching, NSAIDs? I tried them in that order. First ice, Owwww!!! definitely the wrong way to go, it got so tight I could barely move it. Stretching, that helped a little, it got me back to where I was before. NSAIDs, that helped a little more and now I'm starting to worry about muscle damage but there is no knot, bruise or swelling.
Last on my list is heat, I have allways done well with heat so I tried it out. It loosened up much more but was still difficult to flex my ankle. I stayed with the heat and took monday off of work to let it heal up in case it was muscle damage. I haven't taken a personal day in over 2 years so I figured it would be OK with the new boss.
Today at work it started out a little stiff. As the day went on and I walked more and more on it, my calf got better and better. I decided to take another day off of training just to be carefull but will try to run on it tomorrow. Just a short run to check it out. If it is still a problem I'll take 2 or 3 more days off from running and start my indoor cycling program early if that doesn't bother it. My swimming should continue as normal.
I've been so strong lately. I've gotten lots of sleep and recovery time, been eating half way decent and even lost 2 lbs. Nothing I've done would indicate that I have damaged my legs in any way, In fact, I've never felt better while running so much. No aches and pains or anything. I'm still thinking that this is just a bad cramp possibly from a poor diet, I have been cutting calories and cutting back on the Gatorade and GU and possibly that was the problem.
Going to keep my fingers crossed cuz I've got a Marathon on April 1 that I want to do but if I need take time off to stay healthy, I'll do that.
Run 4 miles 34:24 HR 145
Sunday
Started off so well and about 3.5 miles into the quality run I got a cramp in my left calf. I tried to stretch it out but couldn't get it to go away so I went over to the hot tub and tried to massage it out. That didn't work either so I gave up on the run.
I went home to try something else, what else could I do? Ice, more stretching, NSAIDs? I tried them in that order. First ice, Owwww!!! definitely the wrong way to go, it got so tight I could barely move it. Stretching, that helped a little, it got me back to where I was before. NSAIDs, that helped a little more and now I'm starting to worry about muscle damage but there is no knot, bruise or swelling.
Last on my list is heat, I have allways done well with heat so I tried it out. It loosened up much more but was still difficult to flex my ankle. I stayed with the heat and took monday off of work to let it heal up in case it was muscle damage. I haven't taken a personal day in over 2 years so I figured it would be OK with the new boss.
Today at work it started out a little stiff. As the day went on and I walked more and more on it, my calf got better and better. I decided to take another day off of training just to be carefull but will try to run on it tomorrow. Just a short run to check it out. If it is still a problem I'll take 2 or 3 more days off from running and start my indoor cycling program early if that doesn't bother it. My swimming should continue as normal.
I've been so strong lately. I've gotten lots of sleep and recovery time, been eating half way decent and even lost 2 lbs. Nothing I've done would indicate that I have damaged my legs in any way, In fact, I've never felt better while running so much. No aches and pains or anything. I'm still thinking that this is just a bad cramp possibly from a poor diet, I have been cutting calories and cutting back on the Gatorade and GU and possibly that was the problem.
Going to keep my fingers crossed cuz I've got a Marathon on April 1 that I want to do but if I need take time off to stay healthy, I'll do that.
Saturday, January 28, 2006
Saturday morning swim
Swim Master's workout, it just happened to be my favorite workout. The sets of 300. I've posted it so many times, anyone that has read this blog would remember it.
Paul led the workout but I could have easily done it. A few guys from lane 4 moved up and hung in there.
Paul led the workout but I could have easily done it. A few guys from lane 4 moved up and hung in there.
Layman's advice on bike training
This came from Rich Strauss on Gordo's forum, it seems to ring true.
Layman's advice:
If you want to ride fast, you have to ride fast.
The shorter the ride, the harder you ride.
If you have time to ride long, ride long.
If you don't and only have 5-7hrs/wk to ride but you ride like the guy with 18-20hrs, you will be slow.
If you noodle around at 18-20mph, what makes you think you'll magically be able to ride faster some day? Again, gotta ride fast to ride fast.
20mph in the aerobars is not fast. If you think it is, you need to train with other people who will expand your perspective of what is possible.
50-60 miles is not far. But if you think you're special because you can ride 100 at 18-19mph and run off the bike, you're wrong. That roadie who only rides 50-60 on the weekend, at 23-25mph, could knock out a couple centuries and fall asleep next to you at your pace. Fast at 40k is fast at 180k. Period.
Don't be afraid to ride too hard. Don't be afraid to ride too long. Don't be afraid to ride too long or too hard. That's what cell phones are for.
Insert rider on bike. Push watts, recover, repeat.
Train with faster people, much faster. Learn group skills.
Your fitness is a vehicle for doing cool shit. Love the bike and love the speed. Put cool shit on the calendar that is a fun mix of hard and long. Train for that cool shit, recover, repeat.
The Ironman run is much more about durability and so is a different animal. But in the past year I've seen new athletes make huge strides because they've bought into the points above: they show up, work, repeat.
In the end, the most successful athletes I've seen simply love the speed of the bike and the excitement of doing cool shit. No one has told them they can't do something so they just do it.
Layman's advice:
If you want to ride fast, you have to ride fast.
The shorter the ride, the harder you ride.
If you have time to ride long, ride long.
If you don't and only have 5-7hrs/wk to ride but you ride like the guy with 18-20hrs, you will be slow.
If you noodle around at 18-20mph, what makes you think you'll magically be able to ride faster some day? Again, gotta ride fast to ride fast.
20mph in the aerobars is not fast. If you think it is, you need to train with other people who will expand your perspective of what is possible.
50-60 miles is not far. But if you think you're special because you can ride 100 at 18-19mph and run off the bike, you're wrong. That roadie who only rides 50-60 on the weekend, at 23-25mph, could knock out a couple centuries and fall asleep next to you at your pace. Fast at 40k is fast at 180k. Period.
Don't be afraid to ride too hard. Don't be afraid to ride too long. Don't be afraid to ride too long or too hard. That's what cell phones are for.
Insert rider on bike. Push watts, recover, repeat.
Train with faster people, much faster. Learn group skills.
Your fitness is a vehicle for doing cool shit. Love the bike and love the speed. Put cool shit on the calendar that is a fun mix of hard and long. Train for that cool shit, recover, repeat.
The Ironman run is much more about durability and so is a different animal. But in the past year I've seen new athletes make huge strides because they've bought into the points above: they show up, work, repeat.
In the end, the most successful athletes I've seen simply love the speed of the bike and the excitement of doing cool shit. No one has told them they can't do something so they just do it.
Friday, January 27, 2006
Thursday - Friday
Thursday I was pretty tired from wednesday night's run so I didn't do that well.
Bike 1 hour on trainer E3 workout from book, 15 miles HR 114
Swim, 1600yds, felt pretty crappy so I cut the swim short. Went to bed early again, I've gotten a lot of sleep this week.
Friday, feeling much stonger.
Run during lunch 3 miles 24:15 HR 148, HR stayed low for some reason so I picked up the pace somewhat. It felt comfortable so I stayed with it. (HR 140,150,150)
Swim 4000yds, one of Gordo's workouts. Near the end of the workout I started to begin my lengths with my left arm instead of my right (my initial breathing side) and found some speed there. It takes a couple of extra seconds before I get my first breath but I know it's the right way to start off and I wanted to work on it some time soon. I think it picks me up about 1 second per length, or 4 seconds per 100 which is a significant amount of time. I'm going to keep working on it as well as getting my flip turn faster.
600 warm up
500 steady 5X100 on 1:50 comming in at 1:30
400 steady 4X100
300 steady 3X100
200 steady 2X100
100 steady 100 fast
400 cool down
Bike 1 hour on trainer E3 workout from book, 15 miles HR 114
Swim, 1600yds, felt pretty crappy so I cut the swim short. Went to bed early again, I've gotten a lot of sleep this week.
Friday, feeling much stonger.
Run during lunch 3 miles 24:15 HR 148, HR stayed low for some reason so I picked up the pace somewhat. It felt comfortable so I stayed with it. (HR 140,150,150)
Swim 4000yds, one of Gordo's workouts. Near the end of the workout I started to begin my lengths with my left arm instead of my right (my initial breathing side) and found some speed there. It takes a couple of extra seconds before I get my first breath but I know it's the right way to start off and I wanted to work on it some time soon. I think it picks me up about 1 second per length, or 4 seconds per 100 which is a significant amount of time. I'm going to keep working on it as well as getting my flip turn faster.
600 warm up
500 steady 5X100 on 1:50 comming in at 1:30
400 steady 4X100
300 steady 3X100
200 steady 2X100
100 steady 100 fast
400 cool down
Wednesday, January 25, 2006
Wednesday Q2 run
I had to break this up into 2 runs cuz I had to shuttle Justin around from the Musical rehearsal to driver's ed.
12.5 miles 1:37:32 HR 159
1 mile warm up E pace
4X1 mile at 7:25 with 1 min jogs in between
1 mile
40 min break
5 min E pace
3X1 miles at 7:25 with 1 min jogs in between
2 miles cool down
1 gel just before I started after the break
I'm getting more comfortable with the 7:25 pace. I had a lot of sleep last night and felt very strong today.
12.5 miles 1:37:32 HR 159
1 mile warm up E pace
4X1 mile at 7:25 with 1 min jogs in between
1 mile
40 min break
5 min E pace
3X1 miles at 7:25 with 1 min jogs in between
2 miles cool down
1 gel just before I started after the break
I'm getting more comfortable with the 7:25 pace. I had a lot of sleep last night and felt very strong today.
Monday - Tuesday
Didn't have much time so I took the MTB out for a ride. Went up Hines drive a little and then came back. Found the trails on the south side of Hines across from Nankin Mills and did a little riding there.
It was so much mud that it was scraping off the tires on the frame, I didn't dare put my foot down. There was a section so close to a stream that I thought I was going in it at one point. It was a lot of fun. I found some big puddles to ride through and wash the bike down. Probably got 45 minutes of riding in.
Tuesday
Swim 2000 during lunch
300 warm up
17X100 on 1:50
Run 4 miles 32 minutes HR 148
It was so much mud that it was scraping off the tires on the frame, I didn't dare put my foot down. There was a section so close to a stream that I thought I was going in it at one point. It was a lot of fun. I found some big puddles to ride through and wash the bike down. Probably got 45 minutes of riding in.
Tuesday
Swim 2000 during lunch
300 warm up
17X100 on 1:50
Run 4 miles 32 minutes HR 148
Sunday, January 22, 2006
Sunday
Run 12 miles 1:45:00 HR 144
Ran from Island Lake around Kensington and then a little bit more to fill in the 12 miles.
Running outside seems so hard, maybe it's the cold that I'm not used to but at least it keeps me running easy. Just about the whole run was done in zone 1.
This week was the biggest running week I've done so far. 39.7 miles of the 40 I was supposed to run. Next week's quality runs are significantly longer, I may have to make an adjustment. Q1 is 17 miles and Q2 is 12.2, looks like Q2 is going to get cut a little so I have room for other milage.
Next week's schedule (as of now)
Mon Bike 1 HR
Tue Swim 2000 run 3 miles easy
Wed Run Q2 12.2 miles
Thu Swim 3500 ME Bike 1:00
Fri Swim 1000 drills Run 3 miles easy
Sat Swim Masters 4000 Run 3 miles easy (opt)
Sun Run Q1 17 miles
Swim 10,000yds
Bike 2 hours
Run 36 miles
About 11 hours
Ran from Island Lake around Kensington and then a little bit more to fill in the 12 miles.
Running outside seems so hard, maybe it's the cold that I'm not used to but at least it keeps me running easy. Just about the whole run was done in zone 1.
This week was the biggest running week I've done so far. 39.7 miles of the 40 I was supposed to run. Next week's quality runs are significantly longer, I may have to make an adjustment. Q1 is 17 miles and Q2 is 12.2, looks like Q2 is going to get cut a little so I have room for other milage.
Next week's schedule (as of now)
Mon Bike 1 HR
Tue Swim 2000 run 3 miles easy
Wed Run Q2 12.2 miles
Thu Swim 3500 ME Bike 1:00
Fri Swim 1000 drills Run 3 miles easy
Sat Swim Masters 4000 Run 3 miles easy (opt)
Sun Run Q1 17 miles
Swim 10,000yds
Bike 2 hours
Run 36 miles
About 11 hours
Saturday, January 21, 2006
Friday - Saturday
Run 8 miles on Hines Drive 1:08:25 HR 146
Don't really know why the HR was so low, the PE was higher than I would have thought it should be for that HR. It seems like every time I run outside after a long series of runs inside my PE is all wacked.
Saturday Masters swim, I moved down to lane 4 after the first 300 cuz 5 was too fast for me. I lead the entire workout after that.
4100yds
600 warm up
3X300 easy pull on 5:30
6X200 free on 3:30
2X200 IM
4X100 kick on 2:30
4X100 on 1:45
200 cool down
Run 5 miles 41:30 HR 148
Easy run at Ballys to fill in milage.
Don't really know why the HR was so low, the PE was higher than I would have thought it should be for that HR. It seems like every time I run outside after a long series of runs inside my PE is all wacked.
Saturday Masters swim, I moved down to lane 4 after the first 300 cuz 5 was too fast for me. I lead the entire workout after that.
4100yds
600 warm up
3X300 easy pull on 5:30
6X200 free on 3:30
2X200 IM
4X100 kick on 2:30
4X100 on 1:45
200 cool down
Run 5 miles 41:30 HR 148
Easy run at Ballys to fill in milage.
Coffee
This is funny cuz I hate coffee
| You Are an Iced Coffee |
 At your best, you are: hyper, modern, and athletic At your worst, you are: cheap and angsty You drink coffee when: you're out with friends Your caffeine addiction level: medium |
Thursday, January 19, 2006
Thursday
Swim 4000 yds 1:20 My sets of 300 workout that I've done a zillion times. It looks like I should be able to drop the times down to 5:15 soon. I've been comming in at 4:50 a lot lately.
Bike 50 min easy E2 workout from my book
15 min warm up (5 easy spin, 5-:30 fast spin :30 easy, 5 easy spin)
30 min RPE 10-12 first and last 10 min in aero position
5 min cool down
Still starting out slow on the bike. Running is still the focus for now.
Bike 50 min easy E2 workout from my book
15 min warm up (5 easy spin, 5-:30 fast spin :30 easy, 5 easy spin)
30 min RPE 10-12 first and last 10 min in aero position
5 min cool down
Still starting out slow on the bike. Running is still the focus for now.
Wednesday, January 18, 2006
Wednesday's killer run
9.7 miles 1:16:27 HR 162
I knew this was going to be hard going into it so I didn't schedule anything else for the day. Felt pretty good through the most of it. I have a blister on my heel that was left over from last sunday so I bagged the last couple tenths.
2 miles warm up E pace
4X10 min at T pace (7:25)
2 min easy jogs between
1.7 miles cool down
I knew this was going to be hard going into it so I didn't schedule anything else for the day. Felt pretty good through the most of it. I have a blister on my heel that was left over from last sunday so I bagged the last couple tenths.
2 miles warm up E pace
4X10 min at T pace (7:25)
2 min easy jogs between
1.7 miles cool down
Tuesday, January 17, 2006
Tuesday
Swim 2000 during lunch 33:15. I think that's the fastest 2000 in the pool I've ever done. Really didn't try too hard either.
Run 5 miles 41:49 HR 152. Planned on 7 but the blister on my heel was bugging me a little and I didn't want to tear it up for tomorrow's Quality run.
Run 5 miles 41:49 HR 152. Planned on 7 but the blister on my heel was bugging me a little and I didn't want to tear it up for tomorrow's Quality run.
Monday, January 16, 2006
Monday
Bike 55 minutes on Dad's trainer. 140 watts HR 125 about 16 miles.
Used the E1 workout in Workouts in a binder.
16 min warm up
6 X 2:00 at 70 rpm 1:00 RI
3 min easy spin
4 X 3:00 at 70 rpm 1:00 RI
5 min cool down
Used the E1 workout in Workouts in a binder.
16 min warm up
6 X 2:00 at 70 rpm 1:00 RI
3 min easy spin
4 X 3:00 at 70 rpm 1:00 RI
5 min cool down
Sunday, January 15, 2006
Sunday
Sticking to my schedule I ran my Q1 workout today
9 miles 1:12:05 HR 155
2 miles 8:30,8:20 HR 139,146
6X5 min at T pace w/1 min jogs: 4.65 miles 30 min HR 162
1.34 miles 11:47 HR 153
1 mile 8:17 HR 153
Felt difficult starting but warmed up after the first mile.
The first interval was tough while the rest I needed to watch my pace to make sure I didn't go too fast.
The cool down was very welcome. This was a demanding workout.
Done with Week 12 of Daniels Running Formula Marathon A program. I move into the next phase now with some longer running. I've got 11 weeks untill my Marathon.
9 miles 1:12:05 HR 155
2 miles 8:30,8:20 HR 139,146
6X5 min at T pace w/1 min jogs: 4.65 miles 30 min HR 162
1.34 miles 11:47 HR 153
1 mile 8:17 HR 153
Felt difficult starting but warmed up after the first mile.
The first interval was tough while the rest I needed to watch my pace to make sure I didn't go too fast.
The cool down was very welcome. This was a demanding workout.
Done with Week 12 of Daniels Running Formula Marathon A program. I move into the next phase now with some longer running. I've got 11 weeks untill my Marathon.
Saturday, January 14, 2006
Saturday
Swim Masters 1:20 3800yds
600 warm up
100 drill
3X800 @15:00 as follows
--100 :10 sec rest
--150 :10 sec rest
--300 :10 sec rest
--150 :10 sec rest
--100 :10 sec rest
10X50 Breathe every X strokes
1) 2 strokes 2) 3 strokes
3) 4 strokes 4) 5 strokes
5) 6 strokes 6) 7 strokes
7) 8 strokes 8) 9 strokes
9) 8 strokes 10) 7 strokes
200 cool down
Run 4 miles easy HR 151
600 warm up
100 drill
3X800 @15:00 as follows
--100 :10 sec rest
--150 :10 sec rest
--300 :10 sec rest
--150 :10 sec rest
--100 :10 sec rest
10X50 Breathe every X strokes
1) 2 strokes 2) 3 strokes
3) 4 strokes 4) 5 strokes
5) 6 strokes 6) 7 strokes
7) 8 strokes 8) 9 strokes
9) 8 strokes 10) 7 strokes
200 cool down
Run 4 miles easy HR 151
Friday, January 13, 2006
Thursday Friday
Thursday
Bike easy on MTB outside for 30 min. I don't have a puter for it yet.
Swim 4500yds 1:30, That's 2 hard swims this week and I've got another one on saturday, I should have put this off 'till next week.
Workout Three from Gordoworld.com (Muscular Endurance)
600 free, 200 swim 200 kick 200 swim
5x200, 25 fly/175 free steady on 15s rest
4x300, (pull,free,pull,free) on 30s rest (gear mod-hard, no gear steady)
1x100 back, easy
4x300 as before
1x100 back, easy
2x50 hard
200 easy
Friday
Run 4 miles easy 32:43 HR 149 I felt strong and the HR was low so I went with it.
Rained outside so I ran at Ballys
Bike easy on MTB outside for 30 min. I don't have a puter for it yet.
Swim 4500yds 1:30, That's 2 hard swims this week and I've got another one on saturday, I should have put this off 'till next week.
Workout Three from Gordoworld.com (Muscular Endurance)
600 free, 200 swim 200 kick 200 swim
5x200, 25 fly/175 free steady on 15s rest
4x300, (pull,free,pull,free) on 30s rest (gear mod-hard, no gear steady)
1x100 back, easy
4x300 as before
1x100 back, easy
2x50 hard
200 easy
Friday
Run 4 miles easy 32:43 HR 149 I felt strong and the HR was low so I went with it.
Rained outside so I ran at Ballys
Wednesday, January 11, 2006
Wednesday
Run Q2 workout
1 mile warm up
3X5 min hard, 5 min easy
2 miles cool down
Watch got crazy and screwed up, I'll have to figure out the milage and times. I felt pretty strong and did the 5 min hard near a 7 min pace and the 5 min easy at an 8:25 pace.
1 mile warm up
3X5 min hard, 5 min easy
2 miles cool down
Watch got crazy and screwed up, I'll have to figure out the milage and times. I felt pretty strong and did the 5 min hard near a 7 min pace and the 5 min easy at an 8:25 pace.
Tuesday, January 10, 2006
Monday Tuesday
Monday is normally a day off but I put two workouts on the schedule in case I felt like buring off some energy. I just wound up swimming.
Swim 1000yds of mixed drills, 200 warm up free. Free, Whip and Dolphin Kicks. Breast stroke with flutter kick w/fins while working on arm movements. Backstroke shoulder pops, backstroke 1 arm. Dolphin dives w/fins, 1 arm fly. Free side swimming w/6 kicks, catch up, 1 arm and zipper drills.
Tuesday
Run 4 miles 31:44 HR 154. A little faster than I should have but I found someone to pace with.
Swim 3150 Anerobic Endurance
This workout kicked my butt!!!
Everything labled fast was done at full effort.
Warm up 300 swim, 300 kick, 300 pull
--------200 swim, 200 kick, 200 pull
6X75 fast on 2:00
300 pull
6X50 fast on 1:10
200 kick
6X50 fast on 1:30
100 cool down
Swim 1000yds of mixed drills, 200 warm up free. Free, Whip and Dolphin Kicks. Breast stroke with flutter kick w/fins while working on arm movements. Backstroke shoulder pops, backstroke 1 arm. Dolphin dives w/fins, 1 arm fly. Free side swimming w/6 kicks, catch up, 1 arm and zipper drills.
Tuesday
Run 4 miles 31:44 HR 154. A little faster than I should have but I found someone to pace with.
Swim 3150 Anerobic Endurance
This workout kicked my butt!!!
Everything labled fast was done at full effort.
Warm up 300 swim, 300 kick, 300 pull
--------200 swim, 200 kick, 200 pull
6X75 fast on 2:00
300 pull
6X50 fast on 1:10
200 kick
6X50 fast on 1:30
100 cool down
Monday, January 09, 2006
Weekly plans
Going into an easy week to stay on schedule
Mon Swim drills 1000 to 1500yds Bike 30 minutes easy
Tue Swim 2000 AE Run 4 miles
Wed Bike :30 Run Q2 6 miles
Thu Swim E2 4000yds Bike :30
Fri Run 4 miles
Sat Swim Masters 3500 Run 4 miles easy
Sun Run Q1 10 miles
Q1 workout
2 miles E pace +
6X5 to 6 min at T pace with 1 min rests +
2 miles E pace
Q2 workout
3 sets of 1K I pace (6:45) 5 min recovery jogs, 1 mile wu,cd
Mon Swim drills 1000 to 1500yds Bike 30 minutes easy
Tue Swim 2000 AE Run 4 miles
Wed Bike :30 Run Q2 6 miles
Thu Swim E2 4000yds Bike :30
Fri Run 4 miles
Sat Swim Masters 3500 Run 4 miles easy
Sun Run Q1 10 miles
Q1 workout
2 miles E pace +
6X5 to 6 min at T pace with 1 min rests +
2 miles E pace
Q2 workout
3 sets of 1K I pace (6:45) 5 min recovery jogs, 1 mile wu,cd
Sunday
Run 9 miles easy at Kensington MetroPark HR 148.
Started at Island Lake and ran over the bridges to Kensington, around the loop and back. I saw Sean T there and he ran with me. I was a bit cold for me when we were getting blasted by the wind next to the lake but other than that it was fairly pleasant.
I just bought a new Mountain Bike on Saturday and was dying to ride it. I started on the Blue trail but it was so muddy that I found a road after 2 miles and rode easy back to the car where I had to shed my muddy/wet clothes.
The bike is a K2 ZED 3.0. Not a high level bike but good enough for me. For $350 it was a good buy and will get me through the summer riding on the trails. It had some good reviews so I went for it. Pics will follow.
Started at Island Lake and ran over the bridges to Kensington, around the loop and back. I saw Sean T there and he ran with me. I was a bit cold for me when we were getting blasted by the wind next to the lake but other than that it was fairly pleasant.
I just bought a new Mountain Bike on Saturday and was dying to ride it. I started on the Blue trail but it was so muddy that I found a road after 2 miles and rode easy back to the car where I had to shed my muddy/wet clothes.
The bike is a K2 ZED 3.0. Not a high level bike but good enough for me. For $350 it was a good buy and will get me through the summer riding on the trails. It had some good reviews so I went for it. Pics will follow.
Saturday
Saturday
Run 3 miles a little brisk, just wanted to get it done. Somewhere around 24 minutes HR 155.
Swim: Did a clinic at Cranbrook with a great coach named Scott Hedges. Listening to him and his other coaches really helped. I was looking for some magic that would take 5 sec off of my 100 splits but that didn't happen.
Problems they did find with me:
When I breathe, I drop my breathing side arm.
My left arm is a bit wide on entry.
I need to enter my hands a little cleaner and try to get a slight outsweep.
They had some pretty cool toys there. There were these poles on the side of the pool with harnesses that would hold you back while you swam over a mirror. That way you could watch yourself swim in place and see exactly what the coaches were saying. They had a Tivo video system that filmed your stroke from above and below the water, a video was done from the front too, a coach then critiqued your stroke.
A good experience, I would do it again if given the chance.
Run 3 miles a little brisk, just wanted to get it done. Somewhere around 24 minutes HR 155.
Swim: Did a clinic at Cranbrook with a great coach named Scott Hedges. Listening to him and his other coaches really helped. I was looking for some magic that would take 5 sec off of my 100 splits but that didn't happen.
Problems they did find with me:
When I breathe, I drop my breathing side arm.
My left arm is a bit wide on entry.
I need to enter my hands a little cleaner and try to get a slight outsweep.
They had some pretty cool toys there. There were these poles on the side of the pool with harnesses that would hold you back while you swam over a mirror. That way you could watch yourself swim in place and see exactly what the coaches were saying. They had a Tivo video system that filmed your stroke from above and below the water, a video was done from the front too, a coach then critiqued your stroke.
A good experience, I would do it again if given the chance.
Friday, January 06, 2006
Friday
Run 7 miles 58:25 HR 153
Bike on trainer :35 min HR 113, I'm easing into it.
Want to stay fresh for a swim clinic at Cranbrook tomorrow.
Bike on trainer :35 min HR 113, I'm easing into it.
Want to stay fresh for a swim clinic at Cranbrook tomorrow.
Thursday, January 05, 2006
Thursday Swim Quality workout
I really like this swim workout, it has some of everything.
4000yds 1:15 All 300's on a 5:30 interval
600 warm up
300 came in around 4:50-4:55
2X150 on 2:30
300
3X100 on 1:45
300
4X75 on 1:20
300
6X50 on :50
300
12X25 fast w/5 sec rest
400 cool down
4000yds 1:15 All 300's on a 5:30 interval
600 warm up
300 came in around 4:50-4:55
2X150 on 2:30
300
3X100 on 1:45
300
4X75 on 1:20
300
6X50 on :50
300
12X25 fast w/5 sec rest
400 cool down
Wednesday, January 04, 2006
Wednesday Q2 workout
8 miles 1:06:02 HR 154
Ran outside again, a little misty rain but OK. Felt fairly strong and ran the hard intervals near a 7:20 pace and the easy near 8:50 pace
2 miles E pace
3X5 min hard - 5 min easy
2 miles E pace
Ran outside again, a little misty rain but OK. Felt fairly strong and ran the hard intervals near a 7:20 pace and the easy near 8:50 pace
2 miles E pace
3X5 min hard - 5 min easy
2 miles E pace
Tuesday, January 03, 2006
Tuesday Swim Run
Swim 2000yds
500 warm up
15X100 on 1:50 comming in 1:35
Run 7 miles 58:30 HR 157
Easy run at ballys, HR was high cuz it was immediatly after the swim, got really hungry in the last mile.
500 warm up
15X100 on 1:50 comming in 1:35
Run 7 miles 58:30 HR 157
Easy run at ballys, HR was high cuz it was immediatly after the swim, got really hungry in the last mile.
Training Thoughts
Feeling so much better than the last 2 weeks, the rest has really helped.
Changing my running ideas again. I feel that running in zone 1 has not helped me as much as I thought it would. Maybe it helped with building the volume but has seemed to hurt me with speed. Daniel's running formula has called for 2 quality sessions a week and easy running to fill in the rest of the milage. It seems that I've not been able to accomplish the faster sessions lately and my steady/faster running has become very difficult.
What am I changing?
1. I'm bringing up the intensity of my easier runs from zone 1 up to middle of zone 2, that would be 8:30's to 8:15's and/or HR of 148 to 154. Running slower that 8:30's has brought my cadence down and I think it's degrading economy.
2. I'm going back to 5 runs a week with slightly longer runs. Instead of 3.5 mile runs I'll be doing 6-7 with a mid-zone 2 intensity. My visions of 30 runs in 30 days are slipping away, I feel that it's not right for me now and that I need 2 days off for recovery, maybe next off season I will fit it in.
3. My easy weeks will be easier. Daniels running didn't give me enough rest on the easy week. I will go down near 25 miles instead of 30.
4. I'm going to start biking earlier that I had planned. I'm getting into the idea that I need bring my biking ability up so high that I can run any distance afterwards. If I can run the Half Marathon paces that I'm running now after biking, I'd be really happy. I just need to work on my bike pacing.
Changing my running ideas again. I feel that running in zone 1 has not helped me as much as I thought it would. Maybe it helped with building the volume but has seemed to hurt me with speed. Daniel's running formula has called for 2 quality sessions a week and easy running to fill in the rest of the milage. It seems that I've not been able to accomplish the faster sessions lately and my steady/faster running has become very difficult.
What am I changing?
1. I'm bringing up the intensity of my easier runs from zone 1 up to middle of zone 2, that would be 8:30's to 8:15's and/or HR of 148 to 154. Running slower that 8:30's has brought my cadence down and I think it's degrading economy.
2. I'm going back to 5 runs a week with slightly longer runs. Instead of 3.5 mile runs I'll be doing 6-7 with a mid-zone 2 intensity. My visions of 30 runs in 30 days are slipping away, I feel that it's not right for me now and that I need 2 days off for recovery, maybe next off season I will fit it in.
3. My easy weeks will be easier. Daniels running didn't give me enough rest on the easy week. I will go down near 25 miles instead of 30.
4. I'm going to start biking earlier that I had planned. I'm getting into the idea that I need bring my biking ability up so high that I can run any distance afterwards. If I can run the Half Marathon paces that I'm running now after biking, I'd be really happy. I just need to work on my bike pacing.
Monday, January 02, 2006
Monday
Normally a day off but I had a lot of time and energy so I used it
Swim approx 1500yds of breaststroke and butterfly drills.
Worked on kicking and stroke mechanics from a book that I have, had some fun doing it too.
Bike - yes bike for 20 minutes on trainer, just to get legs spinning, planning on getting 2 30 min sessions in this week.
Swim approx 1500yds of breaststroke and butterfly drills.
Worked on kicking and stroke mechanics from a book that I have, had some fun doing it too.
Bike - yes bike for 20 minutes on trainer, just to get legs spinning, planning on getting 2 30 min sessions in this week.
Sunday, January 01, 2006
Thursday through sunday
Thursday swim 2600yds
I've been so tired lately that I cut the swim down a couple hundred yards.
Friday run 3 miles
Still tired again so I ran 3 instead of 7, going to take saturday off from training.
Sunday run 10.4 miles 1:29:00 really easy HR 153. Ran on Hines and felt much better.
I've been so tired lately that I cut the swim down a couple hundred yards.
Friday run 3 miles
Still tired again so I ran 3 instead of 7, going to take saturday off from training.
Sunday run 10.4 miles 1:29:00 really easy HR 153. Ran on Hines and felt much better.
Thursday, December 29, 2005
Wednesday, December 28, 2005
Wednesday
Run 4 miles, really tired, I cut it short cuz my legs just wouldn't go.
It's looking like this training program has too much intensity in it for me right now and I'm going to cut it back to 1 quality workout a week for the next few weeks to see how I feel. The rest of the time will be filled with easy running with a long run too, I guess that could be my other quality workout, just not as intense as before.
It's looking like this training program has too much intensity in it for me right now and I'm going to cut it back to 1 quality workout a week for the next few weeks to see how I feel. The rest of the time will be filled with easy running with a long run too, I guess that could be my other quality workout, just not as intense as before.
Weekly plans
Yes, I know I'm a little bit late with this. It's the holiday season and I've got other plans too. I'm going back to five runs a week instead of the six that I've been doing. My feet hurt and I feel that I need another day off for their recovery. My knees on the other hand feel great, no problems at all. I may break friday's run into 2 runs for that day only.
Mon off
Tue swim light run 6 miles
Wed Run Q2 7 miles Bike :30 if I can stand it
Thu Swim E1-E2~3500yds Bike :30
Fri Swim 2000 AE or Espd, Run 1:00~7 miles
Sat Swim 3500 ME Run :30 easy
Sun Run Q1 workout or possibly a relay on the Poto trail
Q1 workout~12.5 miles
2 miles E pace (8:30-8:40) +
2 X 10 to 12 min at T pace (7:25 with 2 min rests +
1 hr E pace
Q2 workout~7 miles
2 miles E pace +
Sets of 5 min hard (near 7:00) with 3 to 5 min jogs~3 miles +
2 miles E pace
Mon off
Tue swim light run 6 miles
Wed Run Q2 7 miles Bike :30 if I can stand it
Thu Swim E1-E2~3500yds Bike :30
Fri Swim 2000 AE or Espd, Run 1:00~7 miles
Sat Swim 3500 ME Run :30 easy
Sun Run Q1 workout or possibly a relay on the Poto trail
Q1 workout~12.5 miles
2 miles E pace (8:30-8:40) +
2 X 10 to 12 min at T pace (7:25 with 2 min rests +
1 hr E pace
Q2 workout~7 miles
2 miles E pace +
Sets of 5 min hard (near 7:00) with 3 to 5 min jogs~3 miles +
2 miles E pace
Tuesday, December 27, 2005
Tuesday
After 2 days off I finally got back to working out.
Swim 1000yds, didn't feel like swimming much so I cut it short.
Run 6 miles on Hines. First run outside in a while. I got some cold weather stuff to keep me warm and it works quite well. It was about 35 degrees F and I felt OK. The only thing I'm concerned about keeping warm now is my head.
6 miles 51:50 HR 152
Swim 1000yds, didn't feel like swimming much so I cut it short.
Run 6 miles on Hines. First run outside in a while. I got some cold weather stuff to keep me warm and it works quite well. It was about 35 degrees F and I felt OK. The only thing I'm concerned about keeping warm now is my head.
6 miles 51:50 HR 152
Saturday, December 24, 2005
Friday Saturday
I really didn't feel good on Friday. I did my warm up for my swim and then quit. I got 1000yds in.
Saturday run 10 miles 1:23:19 HR 154. Very uneventful, just went around in circles for 140 laps. I had to really work on keeping it slow cuz there were a lot of people on the track and they all wanted to follow me. I really wanted to run 8:30's but I wound up running 8:20 min/mile pace, that's why the HR is a little bit high.
After the run I got some shopping done. I got me some running shirts, two regular short sleeve loose fit and one cold weather running shirt. With that I will probably get outside and run, going to try to get 6 miles in tomorrow.
Saturday run 10 miles 1:23:19 HR 154. Very uneventful, just went around in circles for 140 laps. I had to really work on keeping it slow cuz there were a lot of people on the track and they all wanted to follow me. I really wanted to run 8:30's but I wound up running 8:20 min/mile pace, that's why the HR is a little bit high.
After the run I got some shopping done. I got me some running shirts, two regular short sleeve loose fit and one cold weather running shirt. With that I will probably get outside and run, going to try to get 6 miles in tomorrow.
Friday, December 23, 2005
Thursday
Lots of stuff on thursday
Run 3 miles during lunch 25:15 HR 147
Felt pretty tired, like I was low on energy. I only ran 3 instead of 4.
Swim 2600yds pull set.
800 warm up
8X100 pull decending sets of 2
400 easy
8X50 pull decending sets of 2
200 easy
Arms felt pretty weirs swimming the easy sets without paddles after pretty much sprinting at the end of the 100's and 50's.
Run 4 miles 32:10 HR 152. Felt much better than first run. I ate a gel before starting.
Run 3 miles during lunch 25:15 HR 147
Felt pretty tired, like I was low on energy. I only ran 3 instead of 4.
Swim 2600yds pull set.
800 warm up
8X100 pull decending sets of 2
400 easy
8X50 pull decending sets of 2
200 easy
Arms felt pretty weirs swimming the easy sets without paddles after pretty much sprinting at the end of the 100's and 50's.
Run 4 miles 32:10 HR 152. Felt much better than first run. I ate a gel before starting.
Wednesday, December 21, 2005
Wednesday
Run Q2 workout
8.4 miles 1:08:01 HR 157
2 miles warm up
3X 1K @ 6:50 pace with about 5 minutes recovery jog
--that is what I was supposed to do last week
2+ miles of cool down
I felt really strong as soon as I got to the second interval. With the workout getting over 1 hour I probably should have eaten something during the workout besides Gatorade, I was getting a bit drained at the end.
8.4 miles 1:08:01 HR 157
2 miles warm up
3X 1K @ 6:50 pace with about 5 minutes recovery jog
--that is what I was supposed to do last week
2+ miles of cool down
I felt really strong as soon as I got to the second interval. With the workout getting over 1 hour I probably should have eaten something during the workout besides Gatorade, I was getting a bit drained at the end.
Tuesday, December 20, 2005
Tuesday
Swim 3800yds 1:20
Sets of 300 on 5:30 I really like this workout, it gets me to work on some shorter stuff.
600 warm up
300 swim
2X150 on 2:35
300
3X100 on 1:50
300
4X75 on 1:20
300
6X50 on :50-:55
300
12X25 on :25-:30
200 cool down
Sets of 300 on 5:30 I really like this workout, it gets me to work on some shorter stuff.
600 warm up
300 swim
2X150 on 2:35
300
3X100 on 1:50
300
4X75 on 1:20
300
6X50 on :50-:55
300
12X25 on :25-:30
200 cool down
Monday, December 19, 2005
Monday
Run 4 miles 33:39 HR 145
Easy run, legs were tired going in but felt much better when I was done.
Easy run, legs were tired going in but felt much better when I was done.
Sunday, December 18, 2005
Training Thoughts
Last week was different for me in that I ran less miles than normal but there was still quite of bit of intensity for me. Thursday's screw up had me run much harder than I should have and Sunday's run wasn't as fast but had an hour of running after the stressfull part.
Things that I've noticed this week while running is that my HR seems to have dropped about 7 beats for the same pace, I am running smoother and more economical. I feel this is a direct result of the faster running I've been doing. All of my running has been in my heavier shoes so no run has been easier than any other.
This week I was near 30 miles while the last 2 weeks were near 33. Next week and following week I'll be at 90% of my peak so I should be getting in about 36 miles.
Next weeks plans have Q1 workout of 2.5 hours or 25% of the week's total milage, that would be 9 miles and seems to be on the short side. I need to look forward in the program and see what long runs are planned, I may need to go to 35% of the week's volume to make it a quality workout. Q2 is the same as last week's Q2: 2 miles E pace, sets of 1Km with 3 4-5 min recovery jogs and then about 2 miles at E pace. I shouldn't screw it up this week. The other 4 runs will be easy and about 30 minutes long. I haven't done the math yet.
Swimmming will be 4 swims with E2,ME,F,Espd workouts spread about 10 to 12K. There is no masters workouts for 2 weeks and the holiday's may shut down Bally's over the weekend so I need to plan accordingly.
I'm also going to try to get on the bike at least once next week.
Things that I've noticed this week while running is that my HR seems to have dropped about 7 beats for the same pace, I am running smoother and more economical. I feel this is a direct result of the faster running I've been doing. All of my running has been in my heavier shoes so no run has been easier than any other.
This week I was near 30 miles while the last 2 weeks were near 33. Next week and following week I'll be at 90% of my peak so I should be getting in about 36 miles.
Next weeks plans have Q1 workout of 2.5 hours or 25% of the week's total milage, that would be 9 miles and seems to be on the short side. I need to look forward in the program and see what long runs are planned, I may need to go to 35% of the week's volume to make it a quality workout. Q2 is the same as last week's Q2: 2 miles E pace, sets of 1Km with 3 4-5 min recovery jogs and then about 2 miles at E pace. I shouldn't screw it up this week. The other 4 runs will be easy and about 30 minutes long. I haven't done the math yet.
Swimmming will be 4 swims with E2,ME,F,Espd workouts spread about 10 to 12K. There is no masters workouts for 2 weeks and the holiday's may shut down Bally's over the weekend so I need to plan accordingly.
I'm also going to try to get on the bike at least once next week.
Saturday - Sunday
Saturday
Swim 3000 Masters workout with some fun relays at the end
600 Warm up
5X100 on 1:45
10X50 non-free on 1:15
5X100 on 1:45
4X25 relay
300 cool down
500 post-cool down
Sunday
Run Q1 workout 13.1 miles 1:48:12 HR 156
2 miles easy HR 139,146
5 X 5 min at T pace (7:25) 1 min easy HR 162
1 Hour easy HR 149,152,153,155,158,167,165,161(.22miles)
I had someone pacing me for the last couple of miles that was really bugging me so I had to shake him.
Swim 3000 Masters workout with some fun relays at the end
600 Warm up
5X100 on 1:45
10X50 non-free on 1:15
5X100 on 1:45
4X25 relay
300 cool down
500 post-cool down
Sunday
Run Q1 workout 13.1 miles 1:48:12 HR 156
2 miles easy HR 139,146
5 X 5 min at T pace (7:25) 1 min easy HR 162
1 Hour easy HR 149,152,153,155,158,167,165,161(.22miles)
I had someone pacing me for the last couple of miles that was really bugging me so I had to shake him.
Friday, December 16, 2005
Friday
Run 3.6 miles 30:20 HR 142
The average HR seems to be getting lower and lower. I ran slightly easier today and it felt unusually easy. Running is becomming more and more effortless.
The average HR seems to be getting lower and lower. I ran slightly easier today and it felt unusually easy. Running is becomming more and more effortless.
uuuuhhhgg!!!
Oh my, I'm feeling the stress from yesterday's workout. It's a good thing I got a lot of sleep last night.
Thursday, December 15, 2005
Thursday
Swim 2000yds 40 minutes during lunch, force set
Run 7 miles 55:38 Intervals HR 156
I messed up the set and didn't give myself enough rest between intervals.
I did 5 sets of 1K at I pace (6:50 min/mile) with 1:40 recovery jogs between them. I thought I was only supposed to have 1 min recovery jog and was dissapointed that I couldn't recover that fast. The workout called for 5 min recovery jogs...Oops!!! It's no wonder I had trouble holding the pace on the last set.
It was fast and it took a lot out of me, next time I'll make sure I have the written workout in front of me instead of doing it from memory. Good thing the next workout is an easy one.
Run 7 miles 55:38 Intervals HR 156
I messed up the set and didn't give myself enough rest between intervals.
I did 5 sets of 1K at I pace (6:50 min/mile) with 1:40 recovery jogs between them. I thought I was only supposed to have 1 min recovery jog and was dissapointed that I couldn't recover that fast. The workout called for 5 min recovery jogs...Oops!!! It's no wonder I had trouble holding the pace on the last set.
It was fast and it took a lot out of me, next time I'll make sure I have the written workout in front of me instead of doing it from memory. Good thing the next workout is an easy one.
Wednesday, December 14, 2005
Wednesday
Run 30:10 HR 144 3.6 miles
HR was really low today as well as PE, Don't really know why, maybe it's cuz I was well rested.
Swim 3400 Endurance speed
900 warm up (300S,200K,100S,12X25 :10RI)
4X450 as:
---300 swim moderate
---2X75 on 1:20
400 kick (100 easy, 200 moderate, 100 easy)
100 cool down
200 backstroke drills
HR was really low today as well as PE, Don't really know why, maybe it's cuz I was well rested.
Swim 3400 Endurance speed
900 warm up (300S,200K,100S,12X25 :10RI)
4X450 as:
---300 swim moderate
---2X75 on 1:20
400 kick (100 easy, 200 moderate, 100 easy)
100 cool down
200 backstroke drills
Tuesday
I took monday off, I was really tired.
Tuesday Run 3.6 miles in 30 minutes HR 148.
The pool was closed because of a pump problem so I didn't swim. Instead I went home and took a nap cuz I knew I would be up late coaching hockey.
Tuesday Run 3.6 miles in 30 minutes HR 148.
The pool was closed because of a pump problem so I didn't swim. Instead I went home and took a nap cuz I knew I would be up late coaching hockey.
Monday, December 12, 2005
Weekly plans
This is an easier week with about 28 miles of running and about 10K of swimming. I might try to get on the bike this week sometime, friday might be a good day.
Mon Swim 2000 E Form
Tue run 30 min easy
Wed Swim 3000 E speed Run 30 min easy
Thu Swim 2000 Test Run Q2 7 miles
Friday Off
Sat Swim Masters Run 30 min easy
Sun Run Q1
Q1 run
2 miles E pace + 5 X 5 to 6 min T pace w/1 min rests + 1 hr E pace
Q2 run
Sets of 1Km 1.2Km or mile I pace w/3 or 4 5 min recovery jogs to total lesser of 6% or 8K
VDOT 45
E pace 8:30 - supposed to be 9:17 but that is so slow that it hurts, it is so easy to run at 8:30-8:40 that I can't imagine how to run slower and hold good form. When I try, my cadence drops off and I wind up stomping like I used to do.
T Pace 7:25 - fairly fast for me
I Pace 400m @ 1:42 or 6:48 miles - really fast for me
Mon Swim 2000 E Form
Tue run 30 min easy
Wed Swim 3000 E speed Run 30 min easy
Thu Swim 2000 Test Run Q2 7 miles
Friday Off
Sat Swim Masters Run 30 min easy
Sun Run Q1
Q1 run
2 miles E pace + 5 X 5 to 6 min T pace w/1 min rests + 1 hr E pace
Q2 run
Sets of 1Km 1.2Km or mile I pace w/3 or 4 5 min recovery jogs to total lesser of 6% or 8K
VDOT 45
E pace 8:30 - supposed to be 9:17 but that is so slow that it hurts, it is so easy to run at 8:30-8:40 that I can't imagine how to run slower and hold good form. When I try, my cadence drops off and I wind up stomping like I used to do.
T Pace 7:25 - fairly fast for me
I Pace 400m @ 1:42 or 6:48 miles - really fast for me
Sunday, December 11, 2005
Sunday
Just one workout today. I got hit by a puck while coaching my son's team last night on my right thigh and it's killing me. I had planned on getting a couple extra easy miles in today but it just wasn't going to happen. Also having 3 quality workouts in 3 days proved to be very difficult (run/swim/run)
Sunday Run quality workout 1
20 min easy 8:25 pace HR 145
20 min T pace (7:25) HR 163
20 min E pace 8:25 HR 155
Total 7.5 miles HR 154
Sunday Run quality workout 1
20 min easy 8:25 pace HR 145
20 min T pace (7:25) HR 163
20 min E pace 8:25 HR 155
Total 7.5 miles HR 154
Saturday, December 10, 2005
Friday Saturday
Friday
Run Q2 workout - same as last tuesday
10 min warm up, about 1.2 miles
5 X 7 min as 4 min hard and 3 min easy, about 4.6 miles
10 min cool down, about 1.2 miles
7.2 miles 56 minutes HR 158
I ran a little harder on this one.
Saturday
Swim Masters group 4000yds
I moved down to lane 4 to build some confidence again
500 warm up
8X200 on 3:30
300 pull
8X100 on 1:45
8X50 odds non-free
400 cool down
Run 30 min easy 3.7 miles HR 148
Run Q2 workout - same as last tuesday
10 min warm up, about 1.2 miles
5 X 7 min as 4 min hard and 3 min easy, about 4.6 miles
10 min cool down, about 1.2 miles
7.2 miles 56 minutes HR 158
I ran a little harder on this one.
Saturday
Swim Masters group 4000yds
I moved down to lane 4 to build some confidence again
500 warm up
8X200 on 3:30
300 pull
8X100 on 1:45
8X50 odds non-free
400 cool down
Run 30 min easy 3.7 miles HR 148
Friday, December 09, 2005
Thursday
Run during lunch 3.7 miles in 30:07 HR 150.
Swim 3500yds 1:10 fun workout for me to get me back into the swimming routine.
600 warm up
4X600 as
---200 pull
---200 swim moderate
---100 kick (work on different kicks)
---100 fast (shooting for uner 1:25)
---1:00 rest then repeat
6X50 odds non-free
200 cool down
Swim 3500yds 1:10 fun workout for me to get me back into the swimming routine.
600 warm up
4X600 as
---200 pull
---200 swim moderate
---100 kick (work on different kicks)
---100 fast (shooting for uner 1:25)
---1:00 rest then repeat
6X50 odds non-free
200 cool down
Thursday, December 08, 2005
Training Thoughts
I've been kicking around this idea for a few weeks now and I wanted to note it somewhere so I wouldn't forget it.
My goals for next seasons' HIM's are:
Swim 32:00
Bike 2:30
Run under 1:45
I can do these individually right now (fairly easy for the bike and run) but I haven't been able to put them together yet. Since I came from cycling I have allways taken my cycling abilities for granted but last year I got much faster than I expected and then felt that I should allways be able to ride that fast no matter what I did. Because of that I really didn't put enough emphasis on the bike later in the season and what happened is that my run suffered while racing.
Planned changes:
Get on the bike at the end of February and getting in longer rides by the end of March instead of starting at the end of March with my first really long ride at the end of May. Get my 4 hour ride on the weekend with my 2 hour ride during the week with a fun ride on sunday.
Build my run endurance up through April using Daniels Marathon plan A to run a spring marathon and then switch to Daniels Running formula Blue plan so I can get in the right types of workouts leading up to my A races. Last season I was lost on the types of workouts to do. Long easy runs, shorter fast runs, repetitions and pickups had no real structure, this year they will.
Swim long and hard untill June, then back off to 8 to 10K a week following Gale Bernhardt's swim plans from workout in a binder just like I did last season.
My goals for next seasons' HIM's are:
Swim 32:00
Bike 2:30
Run under 1:45
I can do these individually right now (fairly easy for the bike and run) but I haven't been able to put them together yet. Since I came from cycling I have allways taken my cycling abilities for granted but last year I got much faster than I expected and then felt that I should allways be able to ride that fast no matter what I did. Because of that I really didn't put enough emphasis on the bike later in the season and what happened is that my run suffered while racing.
Planned changes:
Get on the bike at the end of February and getting in longer rides by the end of March instead of starting at the end of March with my first really long ride at the end of May. Get my 4 hour ride on the weekend with my 2 hour ride during the week with a fun ride on sunday.
Build my run endurance up through April using Daniels Marathon plan A to run a spring marathon and then switch to Daniels Running formula Blue plan so I can get in the right types of workouts leading up to my A races. Last season I was lost on the types of workouts to do. Long easy runs, shorter fast runs, repetitions and pickups had no real structure, this year they will.
Swim long and hard untill June, then back off to 8 to 10K a week following Gale Bernhardt's swim plans from workout in a binder just like I did last season.
Monday - Tuesday - Wednesday
Monday Swim 1000yds I was really tired and decided to cut the swim short.
Run 3.6 miles 30 minutes HR 148
Tuesday off
Wednesday Swim 2000yds straight - about 35 minutes
Run 7 miles 58 minutes HR 149
Starting to get back into the swimming mood, I had little sleep lately with extra work and coaching late hockey games. I just can't train on 5 hours of sleep. Last night I got 9 hours and feel much more rested, tonight I should get that much again, hopefully by the weekend I'll be back to normal.
I've gotten a new pair of running shoes, with 500 miles on my Kayano X's I needed to replace them. I really wanted to go with the Asics 2110 but it was too wide for my foot. I've got a wide foot but it is fairly thin from top to bottom so that's why I like a standard or narrow shoe, all the extra room above my foot just lets it slide around. I tried the ladies model on and it felt really good except I wanted to try on a half size bigger but they didn't have one, the biggest ladies size they had was a 10. I wound up going with the Kayano XI cuz it really felt the best. I'm not really happy with the color (white/gold) but it will have to do for another 500 miles. I decided to run my quality workout on friday so I could work with these shoes for a couple days, it's a good thing cuz my right foot was a bit uncomfortable for a while. It will be just fine when I break them in.
Run 3.6 miles 30 minutes HR 148
Tuesday off
Wednesday Swim 2000yds straight - about 35 minutes
Run 7 miles 58 minutes HR 149
Starting to get back into the swimming mood, I had little sleep lately with extra work and coaching late hockey games. I just can't train on 5 hours of sleep. Last night I got 9 hours and feel much more rested, tonight I should get that much again, hopefully by the weekend I'll be back to normal.
I've gotten a new pair of running shoes, with 500 miles on my Kayano X's I needed to replace them. I really wanted to go with the Asics 2110 but it was too wide for my foot. I've got a wide foot but it is fairly thin from top to bottom so that's why I like a standard or narrow shoe, all the extra room above my foot just lets it slide around. I tried the ladies model on and it felt really good except I wanted to try on a half size bigger but they didn't have one, the biggest ladies size they had was a 10. I wound up going with the Kayano XI cuz it really felt the best. I'm not really happy with the color (white/gold) but it will have to do for another 500 miles. I decided to run my quality workout on friday so I could work with these shoes for a couple days, it's a good thing cuz my right foot was a bit uncomfortable for a while. It will be just fine when I break them in.
Monday, December 05, 2005
Friday - Saturday - Sunday
I've gotten behind on some training but I got all of my runs in that I planned on doing. I had to work all weekend and drive out to Jackson for Justin's hockey game on saturday
Friday Run 1:03 minutes 7 miles, HR 1. My warm up and cool down were really easy but the hilly part of the run is misleading. While running the hill program on the treadmill it seems so hard to run a fast pace, meaning the PE is high but the HR is normal for that speed. I'm thinking the PE is so high either cuz I don't like the treadmill and/or I'm not used to hill running and need to build more strength for it.
Saturday Off
Sunday Run 12 miles 1:39:57 HR 152
Friday Run 1:03 minutes 7 miles, HR 1. My warm up and cool down were really easy but the hilly part of the run is misleading. While running the hill program on the treadmill it seems so hard to run a fast pace, meaning the PE is high but the HR is normal for that speed. I'm thinking the PE is so high either cuz I don't like the treadmill and/or I'm not used to hill running and need to build more strength for it.
Saturday Off
Sunday Run 12 miles 1:39:57 HR 152
Friday, December 02, 2005
Wednesday - Thursday
I had a lot of running around to do on wednesday and decided to take the day off or I wouldn't have been able to cook dinner and get to bed at a decent hour.
This has deviated slightly from my origional schedule but I still plan on getting most of the workouts in.
Thursday:
Easy Run during lunch 30 minutes 3.7 miles HR 150
Swim 4000yds (a little longer than I planned but it seemed easy)
I've done this workout before but I made it easier by changing the straight 300s to pulls. I need to concentrate on finishing my stroke and keeping my left eblow a little bit higher on the pull phase.
500 warm up
300 pull (all 300s were on 5:45)
2X150 on 2:30
300 pull
3X100 on 1:50
300 pull
4X75 on 1:20
300 pull
6X50 on :50
300 pull
12X25 on :30
300 pull
200 cool down
The rest of the week:
Fri Run 7 miles easy or hill program, swim 2000yds optional
Sat Swim masters and run 3 miles easy or bike on trainer
Sun Run Q1 workout 12 to 14 miles at E pace
This has deviated slightly from my origional schedule but I still plan on getting most of the workouts in.
Thursday:
Easy Run during lunch 30 minutes 3.7 miles HR 150
Swim 4000yds (a little longer than I planned but it seemed easy)
I've done this workout before but I made it easier by changing the straight 300s to pulls. I need to concentrate on finishing my stroke and keeping my left eblow a little bit higher on the pull phase.
500 warm up
300 pull (all 300s were on 5:45)
2X150 on 2:30
300 pull
3X100 on 1:50
300 pull
4X75 on 1:20
300 pull
6X50 on :50
300 pull
12X25 on :30
300 pull
200 cool down
The rest of the week:
Fri Run 7 miles easy or hill program, swim 2000yds optional
Sat Swim masters and run 3 miles easy or bike on trainer
Sun Run Q1 workout 12 to 14 miles at E pace
Tuesday, November 29, 2005
Tuesday run - quality workout 2
This run was a lot harder than it looked like on paper. After the third interval I was wondering if I should do the next ones so I just went by the feeling that if I felt like I could do 2 more, I would keep going untill I reached 5. I finished feeling like I could have done one more.
10 min warm up, about 1.2 miles
5 X 7 min as 4 min hard and 3 min easy, about 4.6 miles
10 min cool down, about 1.2 miles
7 miles 55 minutes
The 4's were about a 6:50 pace while the 3's were about an 8:30 pace. The armswing is getting more and more natural. Thanks Mike.
10 min warm up, about 1.2 miles
5 X 7 min as 4 min hard and 3 min easy, about 4.6 miles
10 min cool down, about 1.2 miles
7 miles 55 minutes
The 4's were about a 6:50 pace while the 3's were about an 8:30 pace. The armswing is getting more and more natural. Thanks Mike.
Monday
Run 3.5 miles outside (it was nice) 30 min HR 152
Swim 1000yds, I just didn't feel like swimming. I warmed up, started my first set and then got out. I'll get back to it on wednesday.
Swim 1000yds, I just didn't feel like swimming. I warmed up, started my first set and then got out. I'll get back to it on wednesday.
Monday, November 28, 2005
Weekly plans
Mon Swim 3000 E2, Run 30 min E pace (8:30's)
Tue Run Q2 workout Sets of 4 min hard w/3 min rec jogs wu and cd
Wed Swim 3000 E form
Thu Swim 2000 Force, Run 7 miles hill program
Fri Off or Easy Bike
Sat Swim Masters or ME 3500, Run 30 min easy and/or MTB trail
Sun Run Q1 workout 12 to 14 miles E pace
32 miles of running or 4:30
11000 to 12000yds swimming or 3:50
Biking 15 to 30 miles or 2 to 3 hours depending on weather
Yes, the runs are from Daniel's Running Formula - Marathon Training Plan A.
I am going through the marathon program in prep for the Martian Marathon on 4/1. After that I am starting the Blue plan which should take me to Aug (or Steelhead) Then I will either redo the Blue plan or move to the Gold plan which should take me through the 70.3 champs if I qualify.
Tue Run Q2 workout Sets of 4 min hard w/3 min rec jogs wu and cd
Wed Swim 3000 E form
Thu Swim 2000 Force, Run 7 miles hill program
Fri Off or Easy Bike
Sat Swim Masters or ME 3500, Run 30 min easy and/or MTB trail
Sun Run Q1 workout 12 to 14 miles E pace
32 miles of running or 4:30
11000 to 12000yds swimming or 3:50
Biking 15 to 30 miles or 2 to 3 hours depending on weather
Yes, the runs are from Daniel's Running Formula - Marathon Training Plan A.
I am going through the marathon program in prep for the Martian Marathon on 4/1. After that I am starting the Blue plan which should take me to Aug (or Steelhead) Then I will either redo the Blue plan or move to the Gold plan which should take me through the 70.3 champs if I qualify.
Subscribe to:
Posts (Atom)