Wednesday

Run on treadmill
9 miles 1:16:10 HR 145

Very borning run but I picked up the pace according to what I wrote earlier today.

Getting back on track

Feeling 100% again after last week's bug and am back on schedule.

Changing the run around a little and am going to run to HR again for a while. My HR has been so low lately that I don't think I have been challenging myself at all. In fact it's been down right boring. Now for runs other than a long run I'm going to run near the top of zone 1 and the bottom of zone 2 from last years numbers.

Using what I considered my LT from last summer (174 bpm) and looking them up in the Training Bible my running HR zones are as follows:

Zone 1 115 - 148
Zone 2 149 - 158
Zone 3 159 - 166
Zone 4 167 - 173
Zone 5 174 +

Runs under 1 hour my target will be 148 to 155.
Runs more than 1 hour will be under 148 to 150, formerly under 142.
This should bring my long pace near 8:10 and shorter stuff just under 8:00.

Sun
Bike Spin class 60 minutes

Monday
Run 60 minutes 7.1 miles HR 148

Tuesday
Run 45 minutes 5.6 miles HR 147 (lunch time)
Swim 3200 meters - endurance speed see below
Bike spin class 60 minutes HR 136
Run 30 minutes 3.6 miles HR 144

Swim 3200
warm up 300 free, 6X75, 200 free
4X250
--150 build :10 rest
--50 fast :05 rest
--50 easy :30 rest
300 kick
6X125
--75 build :10 rest
--25 fast :05 rest
--25 easy :20 rest
200 cool down

Near the end of the Week

Thursday
Swim 1500 meters
Bike 60 minutes in spin class

Didn't feel particularly good for either one so I didn't push it at all. This stomach bug has slowed me down quite a bit. The good news is that I'm feeling better now despite going into this morning's swim a bit shakey.

Planning on running on the treadmill later today after my son's performance, nothing hard just 45 to 60 min of easy running, about as much as I can stand. When I get home I've got to do a lot of cleaning since my place is a disaster from last week of doing absolutely nothing. I might spin for a few minutes on my bike if I'm feeling particularly strong.

This bug has also got me down a few more pounds since I really didn't eat much untill thursday. I've hit my goal of 142 lbs now and will start to concentrate on maintaining that weight. I haven't been this light since I was 18 years old and in my opinion my arms are looking scary thin. I'm also changing my diet to include more protein and fats than I had. My little experiement of eating nothing but vegetables and rice for dinner seemed to work well for losing weight but not so well for energy and performance. Going to try and get at least 6 ozs of protein from chicken or beef a day, will probably be in the neighborhood of 8 to 10 ozs. I'm also going to make an appointment with a dietician that was recommended to me by a friend.

The swim this morning went OK but I felt drained late in the swim when I'm normally very strong. I know it's from the lack of calories as I was hitting the Gatorade pretty strong for the buzz. I stopped a little short to get organized for my club's clother order. The swim went like this:

3000 yds
600 warm up
10X100 on 1:50 as
--1 to 3 breathe 3, 5, 7 strokes
--4 to 6 decending
--7 to 10 fast (came in around 1:22 to 1:25)

3X200 pull on 3:45

200 free on 4:00 (work on some drills for this group)
2X100 on 2:00
4X50 on 1:00
200 on 4:00

Wednesday

Been sick for a few days and haven't done anything.

Starting to rethink some training ideas during the week. I'll post them at the end of the week.

jaretj

Friday Saturday

Run
8 miles 1:04 something HR 140something. I'll fill in details later. I ran pretty fast for me.
A bit cold for me at 27° F but all that was cold was my hands since I didn't wear my normal gloves.

I went to the club party afterwards, had lots of fun. Met Jeff Mallett, the writer of Frazz

Saturday
Swim 4000 yards
600 warm up
6X225 on 3:45
6X125 on 2:00 as
--50 fly 25 back 25 breast 25 free
--50 back 25 breast 25 free 25 fly
--50 breast 25 free 25 fly 25 back
--50 free 25 fly 25 back 25 breast
--50 fly 25 back 25 breast 25 free
--50 back 25 breast 25 free 25 fly
6X100 pull on 1:45 (Funny story)
6X50 on 1:00 (odds 25 sprint 25 easy,evens 25 no breath 25 easy)
6X25 on :40 fast easy fast fast easy fast
250 cool down

Funny story: Everyone in lane 5 had paddles so we banged them out pretty fast. We were comming in around 1:15 to 1:20 and were really having a bit of fun.

Going to run later, I'll make corrections then.

Thursday

Did a lot of stuff today all in a row

Swim 3200 SCM
900 warm up
5X200 on 3:50
300 pull
5X100 on 1:55
16X25 as follows
--fast/easy,easy/fast,easy/fast (repeat pattern)
100 cool down

Run on treadmill
5 miles 41:20 HR 143

Bike Cycle 60 class HR 133

Run on treadmill
3 miles 24:12 HR 143
A little missleading since my HR takes 2 miles to get up (135, 145, 149)

Wednesday

Not able to run outside due to the poor weather
Run on treadmill
7 miles 1:00 HR 146

Tuesday

Swim 3400 meters
800 warm up
4X300 :15 RI odds neg split
2X200 :20 RI
300
2 min rest
10X50 4 fast 1 easy :45 RI
200 cool down

Bike 1:00 spin class HR 134
Anerobic intervals

Monday

Run
5.25 miles on treadmill 45 minutes HR 141
Easy running, I wanted to break the milage up cuz my right shoulder hurts when I run over an hour on the treadmill

Bike
Cycle 60 spin class 1:00 HR 134, different time and different instructor, I like this one too.

Run 3.6 miles on treadmill 30 minutes HR 149
I was looking for a 5 to 10 beat differential on this run. It was getting late and I wanted to get home so I only went 30 minutes.

I got a little bit behind, here's the skinny

I wanted to swim a meet on sunday (which I did) but I really wasn't sure if I should rest up for it or just train through it. Since I was a bit tired, I decided to rest and broke my chain of consecutive 45 mile run weeks. I feel that it was a good thing.

Saturday I swam about half of the workout I posted then worked with some new swimmers for the rest of the practice. Kind of selfish reasons cuz I really wanted to be stronger for the Sunday's meet. I decided not to run that night cuz of the crappy weather.

Sunday I swam 7 events
1000 yard free 15:02.1 - a personal best by about 15 seconds
800 mixed relay (200 yards) I swam 3rd
100 IM 1:39 - the first time I've done this and I know I can go quicker
100 free 1:11 - a few seconds off my best
200 free 2:37 - a personal best by 2 seconds
400 free realy (100 yards) I swam 2nd
500 free 7:24 - 7 seconds off my best but I was pretty tired as this was the last event

The duel between Dave D and I continues where he's faster in the shorter events and I'm faster in the longer events. The real test will be when we get back to open water racing and I don't have the flip turns to help me out. I've been told that's how I beat him in the longer stuff.

I planned on running later that night but I was just so tired. 2200 yard of racing took it's toll on me. When I got home I just sat on the couch, watched "Airplane!" and dozed off about 8:30pm

Saturday workout I missed

Warm up

8X50 kick
4X1100 as:
--5X50 stroke
--2X50 free
--2X100 stroke
--2X50 free
--5X50 free
--2X50 stroke
--2X50 free

250 pull

cool down

Thursday (The rest of the day)

Swim 2700 meters 1:00

Bike Cycle 60 spin class HR 135

Thursday's hilly run

Run
6.5 miles 53:24 HR 143

A little cold but tolorable, these hilly runs are getting a little easier plus it gives me a chance to practice running faster while going downhill.

Wednesday Long Run

Another 2 hour run. This is beginning to be more comfortable to do, even in the colder weather. Planning on this length of run untill it gets warmer outside and I don't have to wear a hat.

Run 14.1 miles 1:57:44 HR 141

A little bit faster than last week. I held back for the first half and picked it up a bit after that with the last 4 miles around 8:05's. I felt really strong and my feel felt light. I think it's because I've been getting more sleep lately.

Thursday is normally a day off from running but since I am swimming a meet on Sunday I will probably run my hilly route during lunch and run shorter on Saturday to be somewhat rested for the meet. I will also swim much easier on Saturday and probably help Jason video tape club members at the pool.

Tuesday

Swim 2100 SCM
I ran out of time cuz I did so much talking during swim time. I got there a little bit later than I planned on and I got out earlier to get into a spin class that I knew was going to fill up since all the resolutionaries are at the gym now.

Bike Cycle 60 spin class 1:00 HR 134
Fairly hard effort, I felt pretty good, I think it was a hill session with all of the standing.

Monday

I allmost took a zero last night but at the last minute I changed my mind.

I got to the gym to run a little on a treadmill since it was a bit cold outside and I feel like I may be getting a cold. Well I forgot my shorts so since I had my swim stuff with me I took a short swim in the pool. About 500 yards in all, just screwing around. Went home, made something to eat, watched a little bit of TV then grabbed my run stuff and headed out the door, took a drive around and wound up at the club again only with my run stuff.

Swim 500 meters about 10 minutes
Run 5 miles about 43 minutes, I get the details later.

Since I have this little cold that will probably be cleared up by tomorrow and my left foot has been hurting a little, I'm cutting my run today in favor of jutst swimming and biking. I'm going to run thursday instead. Also, I'm planning on doing a swim meet on sunday at EMU so I will probably be short on running miles this week. Going to try to get in the longer races at the meet.

Sunday

Bike
Cycle 60 spin class Aerobic Endurance HR 134

Run
7.7 miles 1:05:28 HR 137

I bonked 2.5 miles into this run, stopped and ate a gel, stretched a little bit then continued running. I felt so good that I figured I could get about 10 miles in...wrong, I had to put another gel down after another 3 miles, after that I decided to run back home. I really wanted to get 12 miles in to bring me up to 50 miles for the week but I guess it wasn't meant to be.

Still trying to lose some weight and was just too short on calories for the day.

Weekly totals:
Swim 13100 yards 4 swims 4:45:00
Bike 76.8 miles 4 rides 4:12:00
Run 46.2 miles 6 runs 6:29:43

Total time 15:46:23

Race wheels

Bike with the race wheels from the last 2 seasons
Renn 575 and HED CX 60 Tubulars

Bike with newer race wheels
PT with wheel cover and HED 3 clinchers

Training Thoughts

Swim:

I'm going to work on faster shorter stuff for a while. My volume should be close to the same but I will be doing shorter intervals that I don't enjoy too much like 50's, 75's and 100's. Most of the people I swim with are much faster than myself but I think the reason I can workout with them is that I don't slow down as much near the end of the workouts. I may also decide to work on some off strokes more too. Not too sure about that. I've had an issue with paddles recently, I fell of my MTB 3 weeks ago and hurt my lower right arm (my ulna about 1.5 inches above my wrist) and it's been taking some time to heal up, guess I'm not 18 anymore. Anywho, the extra pressure from using the paddles hurts it somewhat. I did 2X300 pull today and it felt better but I won't go with the longer pull sets with paddles for a few more weeks.

Bike:

Looking at getting in 5 hours of cycling a week for the next few weeks and then bumping it up to 6 hours untill it gets warm enough outside. Not so much concerned with intensity right now or milage, just time in the saddle. When I get to ride outside I will ride with more intensity than on the trainer or in the spin classes.

When I get back on the road I may do some early season power testing so I can benchmark myself later in the season. I will probably start with training zones based on where I was near the end of last season. Early plans are to ride 4 days a week with a longer ride, group ride, interval ride and a Run-Bike-Run brick. When I get into full swing I'm going to dedicate a ride to hills since I struggle on them compared to my training partners.

Run:

I'm going to pick up my easy pace a little. With so many runs under 140bpm I don't feel I am running fast enough except for my long runs. Now for runs less than 90 minutes (10-11 miles) I'm going to target near 8:20 instead of 8:35. With 8 weeks at 45 miles a week I feel I have improved enough to warrent an increase in pace. These easy runs are just getting too easy and I don't feel I am providing enough training stress to continue improvement.

I've done 2 hilly runs last week and they are tough for me. I've allways struggled on hills and I've allways seem to gain the most when I train on hills. Now I'm not going to go as far as run the Potowatami train once a week but I will continue with the hilly run through Northville which is fairly short compared to what I have been doing.

So now with a long run on Wednesday, a second long run on Sunday (almost as long) I've got 2 hilly runs, a tempo and a short easy to fill out the week. I'm going back to 6 runs since I'm not going to do the track workouts for a while, they didn't help as much as I though they would.

Saturday

Swim at LTF with friends from FAST

3700 SCM
800 warm up
2X300 pull
400 free :20 rest
4X100 free on 2:00
300
3X100 on 1:55
200
2X100 on 1:50
100 easy
4X50 fast on 1:10
200 cool down

Run on Hines drive

8 miles 1:06:58 HR 139
The HR is missleading, I ran the last 3 miles under 8:00 min/mile and still couldn't push it over 150. I've been running a lot of easy miles lately and instead of just the one quality day that I was doing, I think I'm going to repeat this week again with the Hilly runs at lunch if possible and a quicker run like today. I think those Hilly runs really help me the most.

Friday

Run during lunch.
6.5 miles 54:22 HR 141

There are some pretty good hills on this route including a .3 mile 5% grade hill. Same run as last tuesday.

Swim at Franklin High School
2500 yards
8X50 evens stroke in IM order
8X50 kick
4X100 free
4X100 IM
4X100 free
4X100 IM
100 cool down

Work on starts with Karen. She is so cool.

I was really concerned about losing my goggles when I dove in the pool, that part was fine, they stayed on much better than the old goggles. She went over how to do the starts, told me how to hold my head down, look up and then look down again. I got it right a couple of times and now I understand it better.

New Front wheel

Just got this today off of Ebay


Freddy Cat checking it out to make sure it's "Race Ready"

Thursday

Swim 3000 meters
I forgot my workout book again so I made something up. I wanted to do some shorter faster stuff and I find 75's difficult to do fast so I did a bunch of them. I tried to use my paddles again on the pulls but after the first 300 my right forearm hurt a bit from a MTB fall a few weeks ago so I put them away.

1000 warm up (250S, 100K, 300S, 100K, 250S)
300 pull
4X75 fast :15 rest
300 pull
4X75 fast
300 pull
4X75 fast
200 cool down

Bike Cycle 60 spin class HR 131
Felt pretty good, had to put down 2 gels after the swim to keep from bonking since I was short on calories for the day. I was able to follow the workout quite well.

Wednesday

Run
14 miles 1:59:29 HR 139
Run on Hines...out 1 hour and back.
Obviously neg split by :31

It was a bit warmer today and I got started at 3:30 instead of 4:30 like normal. Wasn't sure if I was going 12 or 14 but decided to go long(er). Longest run of the year so far :)

Sunday Monday Tuesday

Sunday
Swim 2000 meters
Just time in the pool
600 warm up
5X100 on 2:00
5X100 on 1:55
4X100 on 1:50
swim a little for cool down

Monday
Bike
22.8 miles in about 1:12
Road bike, Sheldon to 7 mile loop

Run
Treadmill 3.5 miles 30 minutes HR 145

Tuesday
Run during lunch 6.3 miles 52:27 HR 151
Fairly hilly route, this is the first time running up 5 mile hill. I'm going to try to do this on tuesday and thursday. Maybe friday if possible. I am also going to try and lengthen it to about 8 miles. I liked doing this earlier to break up the 3-a-days.

Swim 3000 meters in 1:10
1000 warm up
400 free :30 RI
4X100 free on 2:00
300
3X100 on 1:55
200
2X100 on 1:50
200 easy cool down

Bike Cycle 60 class, Hill repeats HR 135

What the heck is up with the weather and how do we keep it?

Swim
4000 meters in about 1:30:00 this morning with Karen, Yoshiko and Cindy
My favorite sets of 300's

Bike
28 miles in 2:06 HR 146 on the MTB at Island Lake Rec Area

Run
7.15 miles at Island Lake on paved trail.
1:01:33 HR 138

Friday Run

I ran a little bit further than origionally planned but that was OK.

I needed extra warm up time before some tempo work.

9 miles
-5.0 warm up (I know)
-2.5 tempo
-1.5 cool down

A place I'd like to visit

Bikini Bottom

Thursday

Swim 3100 meters
650 warm up
500 free :20 RI
400
300
200
2X300 neg split :30 RI
6X75 cool down

Bike
1:30:00 25.7 miles HR 121 133 watts
First hill workout in book
Warm up for 30 minutes then went into workout.
I missed SpongeBob and had to ride through Scrubs.

Tuesday and Wednesday

I took monday off for Christmas

Tuesday
Swim 2200 meters
Run easy on Hines drive
10.2 miles 1:28:00 HR 141

Wednesday
Bike 1:30 on trainer 25.1 miles 130 watts
Run easy on Hines drive
12.1 miles 1:46:16 HR 141

I think my shoes are done and it's time for a change. My 2110's have about 520 miles on them. I got a pair of 2120's a month or so ago and have been using them for treadmill running only, it's time to move to them for all running.

Weekly Totals

Swim 12,250 yards 3:50
Bike 53 miles 3:50
Run 45.3 miles 6:22:40
Just over 14 hours, probably a little bit too much.

Got in 4 swims this week and felt good.

Biking got mixed up a little with a lack of motivation at the spin class but I seem to be getting back on track. Going to try to get some more rides like today in.

Running has been going well too. I've reduced stress a little by running easy on monday instead of the reps. I've been a little bit concerned about my calves, I had some twinges in the last couple of weeks and wanted to make sure nothing happens like last year when I had to take several weeks off of running. This monday, if I run I may just do some tempo.

Sunday

Run on Hines drive, a little chilly for me but I'm getting used to it. No, I didn't do the double.
10.1 miles 1:25:59 HR 139

Bike 26 miles on wind trainer
1:30:00 139 watts
I got on just thinking that I would ride reguardless of speed, power or HR. I just need time on the bike and it's so difficult for me to get my butt going.

This time I just put on some of my old weird rink music on the computer speakers and turned on SpongeBob and rode though it. After 30 minutes I felt pretty good and decided to do one of the workouts from my book.
6X2:00 at 150 watts 1 min easy
6X3:00 at 165 watts 1 min easy
Finish out the time with easy riding at 130 to 140 watts

Now those might not seem like high power numbers to some people but here is something to compare them to from last summer's riding. Remember that I'm not a big guy and I don't punch a big hole through the air.

My functional threshold is 210 watts - wattage I can hold for approx 60 minutes or about 25 miles.
130 watts - easy riding ~18 mph
150 watts - easy 20 mph
200 watts -24 mph
210 watts - 25+ mph

Saturday

Kind of a special swim today. Since Schoolcraft wasn't open, a couple of us got together and were going to use our guest passes to get some of our team mates some pool time. The nice lady at the front desk just let them in without using the guest passes. Maybe we can get in again next weekend, I've been at the club since October and haven't used a pass yet, probably won't untill next year anyway so it's certainly not going to cost the health club any extra $.

Swim 3700 meters
600 warm up
3X800 as follows
--100 kick
--150 pull
--300 swim
--150 kick
--100 pull
10X50 Breathe every X strokes
X= 2 3 4 5 6 7 8 9 8 7
200 cool down

Swam with the new goggles again, they felt pretty good, no leaks, fairly comfortable, still can't see worth a dang with them. Going to have to get a lighter pair and use those for bright sunny days.

Run 8.1 miles 1:09:50 HR 137
Little bit tired on this run and had to force myself to hold the pace I wanted, hence the low HR. I'm debating on doing a double tomorrow. It's supposed to be sunny in the afternoon.

Kung Fu Scrubs

From the "Triathalon" episode of Scrubs. That show is just so funny!!!

Friday

Swim 3000 meters
900 warm up (400 swim, 300 pull, 200 kick)
400 free
2X200
400
2X200
400
100 cool down

I got some new goggles today, the Sweedish ones with no gaskets. They sealed much better than I thought they would, half way comfortable and gave me what I would describe as tunnel vision. I allmost ran into the wall a couple of times cuz I couldn't see it. They are too dark for indoor swimming since it was difficult for me to see the pace clock from the opposite end of the pool. I'm going to give these a good try and see what I can do with them.

Run 7 miles
2 easy warm up
20 minutes tempo (7:30)
finish last 3+ miles easy

Thursday

Swim 1500 meters

Bike 30 minutes
Stopped early, I just couldn't get my HR up

Tuesday Wednesday

Tuesday
Swim 3000 meters
900 warm up
4X250 :20 RI (100 moderate, 50 hard, 100 mod)
4X150 :15 RI (50 mod, 50 hard, 50 mod)
4X100 :10 RI (25 mod, 50 hard, 25 mod)
100 cool down

Bike 20 min on trainer, that's all I could stand.

Wednesday
MTB Brighton Rec area
13 miles 1:30 HR 132

Run on Hines drive
12.1 miles 1:43:18 HR 140

Monday

Run easy on Hines Drive
8 miles 1:08:33 HR 138
Uneventful run, kind of cold for me in the higher 30's but tolorable. Going to try to get more outdoor running cuz my shoulder feels better when I do that.

Weekly totals

Swim 10,080 yards 3:20
Bike 55.1 miles combining MTB and Spin classes 3:57:28
Run 46.2 miles 6:15:49

Swimming is feeling much better. I'm going to stick with 10,000 for a while and add quality.

Bike went well, since it was warmer outside and I got on the MTB twice.

Running went well too, I did some longer runs this week with a double on sunday. At the end of the second run I was feeling sort of sloppy.

Friday, Saturday, Sunday

Friday
Run 8 miles 1:06 HR 152
2 miles easy warm up
20 minutes Tempo (7:25)
Finish rest of miles with easy

Saturday
Swim with FAST
3300 yards
600 warm up
8X125 on 2:00
8X50 on 1:00 decending 1-4, 5-8
2X275 pull
2X175 100 easy 75 build
2X75 fast
150 of misc fun relays for holidays
100 cool down

Bike on MTB
14.1 miles 1:07:40 HR 143
Felt pretty good, trail was in good shape

Run 1 mile on treadmill, felt tired, had a little gas and didn't want to pass it in the club
Went Christmas shopping afterwards

Sunday
Run in morning on Hines drive
8.1 miles easy 1:10:18 HR 138

Bike Cycle 60 class HR 135

Run easy in evening, first time doing a double run like this, now my butt hurts
10 miles 1:27:17 HR 139

Thursday

Just a swim today, I had stuff to do in the evening. I will bike on friday evening.

3100 meters

600 warm up
8X150 dec 1-8 :20 RI Started on 3:00 finished on 2:40
8X100 dec 1-8 :15 RI Started on 2:05 finished on 1:50
8X50 dec 1-8 :10 RI Started on 1:05 finished on :50
100 cool down

Feeling better on Wednesday

I've decided to let the Reps on Monday go since I had a pretty stressfull run on Sunday.

Today I felt so much better and it was warm outside so I ran on Hines Drive.

14.1 miles 2:00:27 HR 138.

About 30 minutes more than I had planned but I was short on miles on Monday and I feel I need the long miles. It's been a while since I've run 14 and felt this good. I'm just so hungry now and I've allready eaten dinner.

Tuesday

With poor food choices and quality of sleep lately I had a difficult time today. Hopefully tomorrow I'll feel better.

Swim 3100 meters, felt pretty good
600 warm up
4X150 easy on 3:00 (:10 rest)
200 kick fast
4X150 moderate on 3:00 (:15 rest)
200 kick moderate
4X150 fast on 3:00 (:25 rest)
200 kick easy
100 cool down

Bike spin class
30 minutes and I was done, couldn't get HR up so I decided to stop.

Monday

The MTB after powerwashing it from the ride today :)

Changed things up a little bit cuz of the warmer weather.

MTB at Island Lake 14 miles 1:19:48 HR 139. A lot of soft ground and mud, hard to ride fast since traction was unpredictable, I played it safe. When the ground was good I felt fast, I bought some new tires yesterday, Specialized Fast Trak.

Run 5 miles on treadmill since it was getting dark. 42:47 HR 140.

New schedule

Not really sure why Daniels prescribes the first quality workout but I'll do it, maybe to reduce some training stress.

Mon Run Q1 ~ 7 miles
Tue Swim 2500 to 3000 Bike 1 hour
Wed Run 90 minutes ~ 11 miles
Thu Swim 2500 to 3000 Bike 1 hour
Fri Run Q2 1 hour ~ 7 miles
Sat Swim Masters 4000 Run 1 hour ~ 7 miles
Sun Bike 1 hour Run 90 ~ 11 miles

Swim 3.5 hours ~ 10,000 meters/yards
Bike 3 hours ~ 18 miles
Run 6 hours ~ 43 miles

Q1
15 min E pace
4X(2X200 R/200 E, +1X400 R)
15 min E pace

Q2
15 min E
20 min T + 4 strides
15 min E
Plus whatever it takes to finish out the hour with easy running.

E pace 8:30 to 9:00 min/mile 6.7 to 7.0 mph
T pace 7:25 min/mile ~ 8.1 mph
R pace 6:24 min/mile ~ 9.3 mph

Sunday

Changed things up a little bit today.

Cycle 60 spin class. 1:00 HR 136.

Denise is a much more inspiration than any other instructor I've used. I can go harder in her class than any other. Today I decided to get my HR up early and was able to hold it up better than ever before. I'm going to get a little bit more serious about these classes since I feel I can use these to prepare for the spring cycling training.

Run 11.2 on the Potowatami trail 1:46:24 HR 140.

Same run as on Oct 08

I origionally planned on running at Maybury but I don't know the running routes there so I went somewhere that I enjoy. Really just wanted to run easy and needed an inspiration place to do it. The Poto is one place that inspires me to train, I don't know why, maybe the lure of the woods. Next time I go out there I'll bring my camera. Even though it's close to winter time I might be out there again this week as it is supposed to be warmer.

Saturday

Masters swim 3100 yds
600 warm up
4X250 on 4:00
10X75 odds fly,bk,brst

5X100 sprints 1:13, 1:17, 1:17, 1:16, 1:17

250 cool down

Shoulder feels pretty good, I'm going to do a little bit more swimming next week. 3 swims about 2X3500 and 1X4000.

Run 7 miles 60 minutes HR 140

4th Friday's Intervals

Run Intervals 9 miles 1:14:21 HR 149

2 miles easy, stretch some more at 1 mile
4 X .75 I pace 4 min easy
2.2 miles easy to finish 9 miles
Speeds (mph) 8.6,8.7,8.8,8.9 (6:59,6:54,6:49,6:45)

Felt better than last week yet again but it's still difficult to run that fast.

I think these helped me the most for the last 4 weeks, they were definitely harder than they looked on paper. Around 5 minutes running above my FT takes a lot out of me. I could have done a couple more today but decided on the extra easy running instead.

Thursday

Allmost a carbon copy of tuesday

Swim 2200 meters 40 minutes
500 warm up (200S,100K,200S)
4X150 free
4X50 kick
4X100 free
4X50 kick
300 cool down

Shoulders feels even better. Will probably move up to 3000 next tues and thurs.

Bike Cycle 60 spin class 1:00 HR 128.

Wednesday run

I was hoping to run 12 miles but I just couldn't stand being on the treadmill for more than 90 minutes.

Run 10.5 miles 1:30:15 HR 144. Easy run, I need to get one of those radios so I can hear the TV's.

I debated on running outside (it was 40 degrees) but I didn't get off work 'till 4pm and that would have had me run in the dark on possible icy trails.

Tuesday

No more 3 a days for a little while.

Swim 2200 meters 40 minutes
Fairly easy, worked on that stupid whip kick
1000 warm up (200S,200K,200S,200K,200P)
2X150
3X100
4X75
100 Kick
200 cool down


Bike Cycle 60 spin class 1:00 HR 130.
Went pretty hard on this one and went through 3 towels but HR doesn't show it :(

4th Monday's Reps

Felt much better than last week again.

7.25 miles 1:00 HR 145
1.5 miles warm up
8 X .25 fast .25 easy 6:49, 6:45, 6:40, 6:36,6:31, 3X6:27
Finished the hour for cool down ~ 15:00

Last week for these, I've got intervals at the end of the week and then I move on to the next phase. It will be a welcome change. The Q1 workout has complicated reps while Q2 has some tempo pace. Stay tuned for the new schedule's premier on monday 7pm eastern time :)

A sneek preview on Sunday evening.

Weekly plans

Just a little bit over 12 hours. I reduced the run frequency to 5 and the swims to 3. I might try to pick up an extra hour on the bike.

Mon Run reps 1 hour ~ 7 miles
Tue Swim 2000 Bike 1 hour
Wed Run easy 1:30 to 1:45 10-12 miles
Thu Swim 2000 Bike 1 hour
Fri Run intervals 1:15 ~ 8.5 miles
Sat Swim FAST 4000 1:30 Run easy 1:10 ~ 8 miles
Sun Bike 1 hour Run 1:30 ~ 10 miles

Weekend training

Pretty tired on saturday, probably cuz I didn't get as much sleep during the week.

Saturday
Swim 2000 meters about 40 minutes, cut short due to lack of energy.

Run 8 miles easy 1:12:09 HR 133 (real easy) felt OK

Sunday
Bike Cycle 60 Hills workout. Rode fairly brisk according to the class format
60 minutes HR 132

Run 8.5 miles easy 1:12:24 HR 143

Friday's Intervals

Swim very short 600yds, I'm going to take some downtime with swimming. I'll swim on Saturday mornings and once or twice short during the week to give my shoulder time to heal up.

Run Intervals 8.5 miles 1:12:31 HR 148
15 min easy - some extra warmup time too
4 X .75 I pace 4 min easy
15 min easy

Speeds (mph) 8.6,8.7,8.8,8.8 (6:59,6:54,6:49,6:49)

It was hard to do this run. I wanted to quit a couple times. I need to be a better (faster) runner and will do what I can to achieve that.

Wednesday - Thursday

Wednesday
Swim 1500 meters 30 minutes
Run 2.7 23:36 HR 129

I was just too tired to go any further. As you can see my HR was really low. I've been a bit short on sleep for the last few days.

Thursday
Run 7 miles 1:00 HR 141 - Feeling better since I got a lot more sleep last night.
Just making up miles from yesterday.

Bike Cycle 60 class at Novi 60 minutes HR 135 Hill workout

3 a day tuesday

A little bit different today. I gave up some swim time for more bike time. It was very nice outside today and decided to use it.

MTB 13.2 miles 1:13:19 HR 144

Cycle 60 spin class 60 minutes HR 129

Run after spin class 3.5 miles 30 minutes HR 142

GIOS bike

Someone wanted a photo of my road bike

3rd monday's Reps

Eased into it pretty well. I like a longer warmup than 10 minutes so I run a mile, stretch a little more, run half a mile then go into the reps.

Today I was quickly up to speed, I'm learning how to run faster and feel much more comfortable doing it.

7.0 miles 57:18 HR 150
1.5 miles warm up
8 X .25 fast .25 easy 6:49, 6:45, 6:40, 6:36, 4X6:31
1.5 mile cool down

I've decided to try and swim tomorrow morning as I may be able to get on the MTB later in the day instead of the spin class

Training Thoughts

A good week of training

Swim 11700 - yds 4 swims 4:03:00
Bike 36 miles - 2 spin classes 2:00:00
Run 45.8 miles - 6 runs 6:28:15

Shoulder feels better while swimming. I have to sleep on my right side (long story) and that irritates it more. By saturday I was feeling pretty good.

Biking took a hit cuz of thursday, still not liking it much but spin classes are better than riding the trainer by myself or not at all.

Running went really well. Monday's reps felt better and it was easier to run faster than my easy pace. Friday's intervals went just as well with me feeling a little bit more efficient. All other running was done at an easy pace. It was a nice change to be able to run outside on saturday and sunday, the time goes by much quicker and I like to breathe the fresher air.

Plans for next week:

Mon Run Reps ~ 6.5 miles Swim 45 minutes
Tue Cycle 60 class Run 45 minutes
Wed Run 90 minutes Swim Masters
Thu Cycle 60 class
Fri Swim 1 hour Run Intervals ~8 miles
Sat Swim Masters Run 60 to 90 minutes
Sun Cycle 60 class Run 60 to 90 minutes

Flirting with the Bonk

Morning ride the Cycle 60 spin class

60 minutes HR 127.

I still have a hard time getting my HR up for the first 30 minutes of the class. The instructors talk about exercising near my Anerobic Threshold but I don't know their definition of that.

I've heard it described as:
180-age (141bpm for me)
180-age +10 (151bpm for me)
First deepening of your breath (around 140bpm for me)
Lactate Threshold (165bpm for me)

I've been using 140bpm for these classes mainly cuz my focus in on the run and this leaves the classes to be done at an easier pace.

On to the Bonk story

Run on Hines drive, very nice outside at near 55 degrees F
8 miles 1:08:14 HR 141

I've been trying to lose weight so cutting calories during the day and trying to train is difficult. I got done with the spin class and was home by 10:30am, watched a little TV and dozed off. Well I wanted to run outside but hadn't eaten anything yet and I had to get on the road soon since it gets dark around 5:00pm now so I left with 2 bottles on my fuel belt and 2 gels with plans of running 8 to 10 miles depending on how I felt.

Started off a bit easy, HR was low, by 3 miles I felt tired so I ate a gel, no big deal I've done that before, normally it takes 5 minutes and I feel better, I didn't. Got to my 4 mile mark, stopped ate my second gel (my bail out emergency gel that has been in my fuel belt pocket for about a year) After 2 minutes of running back home, suddenly I felt good, I mean wide-eyed ready to do some tempo work good!!! Sometimes that extra bit of sugar wakes up my brain and I feel so much better. Had to hold back on the rest of the run, first 4 miles were about 8:35's and struggling while the last 4 were 8:20's finishing with an 8:00.

I debated on running the extra 2 miles but really what would that give me. I was allready at my max milage, 2 miles would not do anything on the grand scheme, 46 miles or 48 miles - it didn't really matter. It is so early in the off season and I don't want to burn myself out before the serious training starts in March. Also tomorrow I've got a stressfull running day with 8X400meters and need to be fairly rested for it.

Sat run

Finally warm enough for me to run outside.

10 miles 1:25:19 HR 141

It is so much easier to run outside. PE is lower and time goes by faster and it's so much more pleasant than running on Astro's walker. At 50 it's still a little chilly for me but I'll take what I can get.

Sat swim

Swim with FAST
4300 yards 1:35
600 warm up
4X250 on 4:00 neg split
6X50 kick #3 and 6 under water
8X50 25 drill 25 swim IM order
18X100 on 1:45 every third-stroke on 2:00 (fly,ba,br)
200 cool down

Friday

Swim 3000 meters sets of 200

1000 warm up (200 swim, 200 non free kick, 200 swim, 200 non free kick 200 swim)
3X200 free
3X200 pull
3X200 (25 stroke(fly,back,breast) 175 free)
1X200 pull easy cool down

Run 8.3 miles 1:07:52
Same intervals as last friday
15 min easy
4X.75 at I pace - 4 min easy (7:20, 7:10, 7:00, 6:50)
15 min easy

Much easier to run today than last week, started a little bit easier and finished stronger, legs feel strong with minimal aches and pains.

Thursday

Taking yesterday off was the first time in 7 weeks. I didn't mind it, it's off season and I can afford it. All I lost was an hour on the spin bike anyway.

What I gained was time with the family. My dad and Diane - a good friend and mentor, as well as my father. Michelle's family (my x wife from 6 years ago) still consider me a part of their family, they are extraordinary people. My brother Sean and his wife Kim along with their two sons Alex and Noah of whome I should be closer to. And my son who I don't see much of anymore since he started dating.

Dinner with my dad was nice, great food from which I was very carefull not to over indulge and conversation with them was a change from just reading the web and talking through slowtwitch to people that I mostly don't know.

LALA Masters swim

I dropped in on a Masters swim, had a pretty good time, worked on many off-strokes

2600yds
400 warm up
150 kick
150 pull
4 X 400 working in IM order
--100 IM
--2X50 kick
--2X50 (25 drill 25 swim)
--2X50 stroke
12X25 free breathe 3,5,7

Wednesday's run

10.5 miles 1:30:22 HR 136

HR was abnormally low, I was really hungry and my weight was low today at 145lbs finished at 142lbs. Went to subway afterwards since I don't have much time before my swim tonight.

Tuesday 3 a day

Kind of tired on the swim but I got in what I planned.

1500 meters 27:20

Bike Cycle 60 spin class 60 minuts HR 137, felt pretty strong, probably the best since I started doing the classes, this was the main focus of the day anyway.

Run 2.5 miles 21:53 HR 138, felt tired and was spent from the spin class. Rather than eat a gel I packed it up, went home and cooked a good dinner.

For the last week or so I've been trying to cut calories down and the weight has come off a bit. I've been consistantly 146 lbs but don't have as much energy to swim with. Still have 2 to 4 lbs to go (and a little bit of gut) untill I can ease up on the diet. That should coinside with the start of my bike plan in mid-January where I will need some more energy to exercise with. Kind of wondering if the spin bike is a suitable subsitute for real biking, it certainly is better than nothing at all. I suppose that I will only get out of it what I put into it.

2nd monday's Reps

Felt better than last monday, I picked up the last 2 to the speed Daniels prescribes, probably should have gone faster earlier. Since I went into the workout cold I did some extra warm up.

6.5 miles 54:35 HR 145
1.5 miles warm up
8 X .25 fast .25 easy
10 min cool down

Next week I'll run more of the reps at R pace.

I screwed up with my swim time, I read the schedule wrong and showed up an hour late.

Training thoughts

This week went well with running but my legs are pretty beat up, I don't know if I can (or should) continue with this volume, I'm going to try it for at least another week, maybe it will get easier. I've been pretty good with keeping my easy stuff at 8:50 pace, I moved up to 8:34 today since my HR was so low.

45.55 miles in 6:31:12 is actually my biggest week of running to date.

I've let the swimming go a bit to increase run focus and to let my shoulders heal up a some. I'm going to try to swim with LALA this week to get some motivation in the pool again. Hopefully swimming with friends will help.

Biking is still taking a back seat to the swimming and running. It will untill Jan/Feb timeframe. I did do 3 spin classes this week and felt fairly good at them.

Sunday

Cycle 60 spin class at Novi LTF, the instructor Denise is the best one I've worked with. I'll look for her classes in the future.

Bike 60 minutes HR 126

Run in the evening, easy 8 miles 1:08:56 HR 143

Evening run

8 miles 1:09:45 HR 141

Easy run on treadmill in the evening after work, kept HR low and speed down.

I bought some new shoes today and tried them out. They are Asics GT 2120's. Not even supposed to be released yet but since I asked for them specifically, the running store sold them to me. I like them just as much as the 2110's and they seem to be a little bit lighter, more like the weight of my DS Trainers. The HR on the treadmill seems to confirm that.

Sat morning masters swim

I have to write this before I forget it.
4125yds - I'll explain later
650 warm up
4X375 pull on 6:00 (I screwed up the count on these but then made up for it)
6X50 kick
12X100 IM (I skipped one)
4X100 on 1:40
8X50 on :55 decending on 4's (we got to 6)
200 cool down (didn't do)

Explaination: I screwed up and counted 7 lengths for 3 of the 375's and not 15, we made up 400 of that after the kicks which still left us 125 short.

Friday's Intervals

Pretty good run today, I decided not to swim and put the entire focus on the run.

8.2 miles 1:07:36 HR 148
15 min easy
4X.75 at 7:00 pace - 4 min easy
15 min easy

Noticed some odd arm swinging with my left arm and tried to straighen it out but it was difficult, I think I leave my elbows out too much. Probably should get a video camera on me while on the treadmill. Footspeed feels much better than on Monday's run and I was only :10 off pace this time although it was a supposed to be a little bit slower at 6:48.

Pretty sure I'm going to go down to 3 to 4 swims a week since none of the swims this week except saturday's will be of any quality. I'll have a Masters swim, straight swim, fast swim and an endurance swim.

Thursday Maint Day

Really kind of tired and since there really wasn't a main focus for the day I decided not to push it and use the workouts as maintenance.

Swim 2500 about 50 minutes, mixed up sets like on tuesday only 50's instead of 25's

Bike Cycle 60 class at Novi LTF, kind of tired and didn't ride hard 'till the last 20 minutes. Actually I was ready to go home 20 minutes into it.

Wednesday

Thinking I was sticking to my plan I ran easy 90 minutes tonight, according to my schedule I was supposed to run 60. That's OK cuz I really only want to run 6 days and not 7 so I'll have tomorrow off from running.

Run 90 minutes 10.25 miles HR 148 but it really should have been like 145 cuz the HRM got a bit whacky during the last half of the run. When I pressed it against my body a little harder it read much lower.

Tuesday

Pretty good day of training, weighed in at 147 for 3 days in a row now, seem to be losing about 1lb every 2 weeks. Pretty much right on schedule.

Swim 3000 meters, kind of made it up as I went along, not too hard since it wasn't the focus of the day's exercise, just time in the water.
600 warm up
200 (25 fly 175 free)
200 (25 back 175 free)
200 (25 breast 175 free)
100 IM
200 (25 fly 175 free)
300 pull on 6:00
2X150 free on 6:00
300 pull
3X100 free
300 pull/cool down

Bike Cycle 60 spin class Endurance workout - the day's highest priority workout.

I did the class as the instructor dictated it, not really a killer workout but you don't get a break on the spin bike since it's a fixie. Added loads to stay in the prescribed HR zone as she requested.

Run 5 miles easy 42:48 HR 143 on treadmill after Cycle 60 class just to add in the junk milage.

WARNING Aliens Are Coming

ATTENTION

ALIENS ARE COMING TO ABDUCT ALL THE GOOD LOOKING AND

SEXY PEOPLE. YOU WILL BE SAFE, I'M JUST BLOGGING

THIS TO SAY GOODBYE.

.

.

.

I got this from one of my friends, I thought it was hilarious :)

Monday's reps

I say repetitions cuz that's what Daniels likes to call them, they are short and fast where intervals are longer and used for a different purpose.

Well, running that fast is HARD! I can run all day at 8:30's but 6:45's really kick my butt, exactly what I expected. As I got further into them they seemed to get easier. I couldn't do them at the rep pace of 6:25 (9.2mph) so I went to I pace of 6:45 (8.8mph), they were very difficult but doable. I'll probably have to slow friday's run down just a little too.

Run 6.1 miles 52:07 HR 148
10 min warm up
8 X .25 mile with .25 mile recovery (6:45,9:00)
10 min cool down

A good light-hearted blog

www.waiterrant.net

Some rants of a kind hearted waiter.

Weekly schedule

Well, here I am, starting the running plan that could make a difference. I guess time will tell if it does.



Here it is integrated with my complete plan switching monday and tuesday around. I may have to drop one of the running days since I don't know if I am capable of running 7 days a week. I think I'll try it but will have to be disciplined enough to keep the easy days easy.

Mon Swim 60 minutes, Run Reps
Tue Swim 40 to 60 minutes, Spin Class, Run easy 60 minutes
Wed Run easy 60 minutes
Thu Swim 60 minutes, Spin class, Run 30 to 45 min easy with 8 strides
Fri Swim 45 minutes pull sets, Run longer reps - if tired run easy
Sat Swim masters, Run 30 to 45 min easy with 8 strides
Sun Run 60 to 90 min easy

Still reading Gordo's blog

Gordo's Long Course Clinic notes

Some very interesting reading, I had to read it slow to make sure I understood what he was saying. Find a time when you have 10 minutes to read and understand it.

Some good quotes

From KP:
"...the struggle is sometimes hard to see because it is not a struggle between good and evil as much as it is a struggle between the good and the best...

"...the good is always an enemy of the best because the good is so good; it has the feel of good, but ultimately it is less useful because it is not the best."

Not an obvious concept, people think they are training good enough and are willing to settle for that when they could be training better. I suppose this could come from not developing and executing a training plan or just winging their training without any focus.

From Gordo about Bobby McGee:

"Bobby shared his experience that fit athletes need to be worried about key workouts going too well. This has been shared with me by elite swim coaches. As we near true peaks in fitness -- we need to be extra careful as we have the ability to spend that fitness in training. Dave shared this with me in 2004 and I did a good job of limiting myself in training."

I've done this all too often, get close to a race, have a lot of energy, train extra hard thinking I will get more fitness and wind up using my fitness to train hard too close to race time.

Example Wednesday Sept 13

Sunday evening run

Run 10 miles 1:26:47 HR 144

Run on Hines drive, a little bit cold for me at 42 degrees but tolorable. I wanted to run very easy so I averaged 8:40's and 8:50 on the way out and 8:30's on the way back. I kept the HR low in prep for some faster work this week.

West Bloomfield Masters swim meet

An inprompt swim meet at West Bloomfield High School. I did the deck entry since I didn't think I would have been fast enough to get into the 1650, turns out I could have with a 25:30 seed time, oh well :(

200 Free 2:40 Seeded 2:36...A bit dissapointed with that time
50 Free :30.4? Seeded :30...Just about what I expected
100 Free 1:09.4 Seeded 1:12...Very happy with that time, my best yet
500 Free 7:18 Seeded 7:36...Very surprised and was close to State meet's time

I've finally figured out the links section

I've added a couple links to blogs I read frequently. The list will get longer as I go along.

Saturday run

Came down with a case of FI's at work today so I jetted out of there and landed at the gym to get some treadmill time in.

11 miles 1:37:32 HR 147.

Origionally planned on 90 minutes of easy running but I wanted to finish up the mile I was on. Started out pretty conservative at 8:50's then bumped it down to just over 8:30 and just ran steady. I stuck to my plan of easy running and didn't care what the people around me were doing. Pretty uneventful and boring, I was trying to figure out what was happening on the televisions but had a hard time reading the captions from 50 feet away.

Friday and Saturday swims

Friday swim 2500 meters
1000 warmup
300 pull
200 (25 fly 175 free)
300 pull
200 (25 fly 175 free)
300 pull
200 cool down

I missed Friday night's run

Saturday Masters 4100 yards, lead all but 2 of the IM's
700 warm up (250S,200K,250S)
6X150 on 2:30
4X100 on 1:45 decending (1:30,1:28,1:25,1:18)
6X100 kick with fins on 1:50 (I changed to free,free,dolphin,back,back,back,back)
4X150 on 2:40 (broken 50 rest :10)
3X100 IM on 2:00
50 easy free
2X150 pull
250 cool down

Thursday

A day off from running, it seems so unusual now, I almost got on the treadmill last night after my spin class and then remembered it's my only day off from running.

Swim 40 minutes, about 2000 meters. I saw someone doing fly in the other pool taking it real easy so I decided to try it again. Well, doing it the way he was made it much easier, instead of muscling through it I just glided through and had a much better time. I even thought of doing 50's instead of 25's errr...maybe sometime soon but not now.

Bike Cycle 60 spin class, HR 120somthing as I'm just using this class to get time on the bike, kind of recovery day.

Looked at my log and noticed that I'm on my fourth week of 6-days-a-week running. I'm kind of nervous and excited to start my new run program next week, I may drop the milage down a few miles initially to reduce training stress as I get used to it but that would only be temporary.

Wednesday quicker run

I had to get back but still wanted to get 8 miles in so I picked it up a little at the end.

8 miles 1:06:58 HR 146 on Hines drive. Uneventful and still fairly warm for this time of year at 52 degrees.

Tuesday

Swim about 2500 straight near 45 min, not quickly but steady, worked on doing flip-turns correctly. I'm slower with them now but they will get better when I get balanced. Shoulders feel a bit better today too.

Bike Cycle 60 class HR 126, I really followed this class program this time, not just lagged behind with light tension.

Run 3.5 miles 30 minutes HR 144 on treadmill.

Monday

It was so nice outside that I couldn't waste it swimming indoors so I cut my swim short to get on the road.
Plus my shoulders were still a bit sore.

Swim about 1500m in about 30 minutes

Run 8 miles 1:07:50 HR 143 on Hines drive out to Newburg road. It got dark as I was running but still stayed warm enough for me to run comfortably in shorts

Training Thoughts

Week totals:

Swim ~17000 meters (18300 yards) in 5:38
Bike 2 hours (2 spin classes)
Run 40.2 miles in 5:36

Total time of 13 hours 14 minutes

After looking at my 2007 ATP it looks like 1 more week untill I start my run training with any type of intensity so one more week of easy stuff :)

I've got to try something different this year so instead of working though a marathon plan I'm going to work on a faster plan. I feel that I am limited by speed more than endurance and since I have never taken this approach, this seems like a good time to try it.

I expect to get a bit faster fairly quickly then level off, guessing at some numbers might put me around 7:50 miles at an easy pace, I would be very happy with that. It's hard to speculate what will happen after that but hopefully running fast for shorter distances won't be such torture.

Pretty sure I'm going to drop down to 4 days of swimming a week, my shoulders have been sore and this 39 year old body isn't repairing itself as fast as it used to. I feel really good after a day off so the 3 hard days in a row (thu, fri, sat) will be broken up. Volume should only drop to about 15,000 meters since I will be only dropping the small day.

Biking is still taking a back seat to running and swimming but whenever I get a chance to go Mountain biking, I will take it. Tuesday and Thursday is still in the plan with the spin classes with Thursday at Novi so I can ride with Jon L.

One more week with this:

Mon Swim Endurance 3.5 to 4K Run 30 minutes easy
Tue Swim Short 60 min spin class, 30 min run easy
Wed Run 70 minutes easy
Thu Swim 3.5 to 4K, Spin class?
Fri Run 45 minutes, maybe bike too
Sat Swim Masters Run 60 minutes
Sun MTB or spin class, Run 60 minutes

5 to 6 hours running
4 to 5 hours swimming
2 to 3 hours biking

After this week I am looking at this run plan for approx 4 weeks, when I get through this I can guage how I feel and then post the next 4 week plan. This is still an experiment so after a few weeks I may change my plans again.

Mon Run 60 min easy (about 7.5 miles)
Tue Run 10 min easy, 8X400m R pace 400m recover, 10 min easy (about 6.5 miles)
Wed Run 60 min easy (about 7.5 miles)
Thu 30 to 45 min easy with ~ 8 Strides (probably day off)
Fri 15 min easy, 4X1200 I pace w/4 min recoveries, 15 min easy (about 9 miles)
Sat 30 to 45 easy with ~ 8 Strides (about 4 to 5 miles)
Sun 60 to 90 min easy (about 7.5 to 10 miles)

So I am looking at the same volume I am doing now only with a bit more intensity. If I cut anything it will be the friday run and replace it with easier running.

Sunday

Run on Hines drive, 8 miles 1:07:13 HR 143.

Felt a bit tired today probably cuz I got so much extra sleep.

Saturday

Swim with FAST this morning, don't know why but I felt very strong. I saw the longer sets and I knew this workout was for me to lead, I like long sets while I struggle to swim much faster than 1:30 per hundred yards for many sets in a row. I made all of the times which I was proud of even the 1:30's and 1:25.

From all of the swimming this week, my biggest week ever at near 17,000 meters, I have learned to keep my elbows bent even more and still be able to use my arms as a big paddle. While my shoulders are a bit sore I feel I can continue with this pace for quite a while, I may only swim 4 days in some weeks but probably only for scheduling difficulties. Three 4000 meter endurance swims, one 3000 meter swim with pull sets and a 2000 meter straight swim seems like a good plan for right now. Later when it gets warmer outside and I start biking again I might get more specific and reduce the volume..

Swim 4100yds 1:20

500 warm up + 200 post warm up
450 on 7:30
5X100 on 1:45
350 on 6:00
4X100 on 1:40
250 on 4:30
3X100 on 1:35
150 on 3:00
2X100 on 1:30
50 on 1:00
100 on 1:25

200 easy pull
8X25 on :30 IM order
250 cool down

Run on Hines drive, felt pretty good except it was a bit cold for me. Held a quicker pace than expected while getting the HR up into low zone 2 after warmup.

58:47 7.1 miles HR 147

One more day and then I'll have a weekly report and possibly modified running goals since I am close to starting a new running program.

Friday

Swim 3000 meters 1:00 Pull sets but I didn't use the paddles like I normally do.

Run 45 minutes 5.35 miles HR 146 on Treadmill. I would have run futher but I had too much to drink during the swim, 'nuff said.

Thursday

Swim long again 4000m Endurance #2 + 1000m extra warm up

Cycle 60 spin class at Novi Lifetime Fitness
Jon L was there, that made it better having a friend there

Wednesday's run

Kept it short today, I was really hungry, wanted to get home and eat.

8 miles 1:07:18 HR 144 on Hines Drive.

Another 3-a-day Tuesday

Kind of liking this. Spin class doesn't start untill 5:45 so I have time to get something to eat and then a short swim.

Swim 2000 straight, about 38 minutes

Bike Cycle 60, 60 minutes HR 128

Run 30 minutes 3.75 miles HR 150.
I ran a little faster than normal just cuz I wanted to.

How much stuff can I fit in before 5:30pm on a monday?

4000 meter swim 1:20 favorite sets of 300

8 mile run 1:08:07 HR 145 on Hines drive

How did I do it?

Shhhhh...I blew out of work at 1:45...don't tell anyone.

Swam really strong, don't really know why, I normally do the straight 300's with the pull bouy but today I didn't use it. Lately I've felt better and swim faster without it. I've done some serious work on kicking steady while swiming and it's finally paying off...I think.

My stomach didn't feel well on the run, kind of like how it felt at Pineman. I wish I would have had some salt tablets to see if they would have made it better. When I loosened up my fuelbelt it felt much better.

Sets of 300 swim

600 warm up (250S,100K,250S)
300 on 5:45
2X150 on 6:00
300 on 5:45
3X100 on 600
300
4X75
300
6X50
300
12X25 fast :05 rest
400 easy cool down with pull bouy

Excerpt from gBlog

"Most people would rather be right, than effective. We should think about that as we surf the internet searching for threads to reconfirm our biases."

This sure does hit home with me!

The entire article is at:
http://www.gordoworld.com/gblog/2006/10/consistency-bias.html

jaretj