Bike
2:04:xx 39.3 miles HR 138 156 watts
I've been sacrificing a swim to get a bike ride in since I feel I am behind on my biking. The weather was very nice and I really felt like riding. It was a bit windy going out and I saw a lot of 200 watts, which is high for me, so the speed was down in the beginning. I decided to ride up 5 mile hill (.6 miles at 5-6% grade) at 300 watts. I was a bit gassed at the top but still held on to that effort. HR went up in the high 160's for that effort.
The first 19 miles I averaged just over 170 watts (I turned around then) and was well on my way to staying that high. Around 30 miles in I hooked up with Roman and Shawn and road easy for a while, somewhere around 120 watts so that brought the average down a bit but was nice to talk to friends and get some inspiration from them.
Overall a good day, had fun and got done with training early. I still desperately need to clean my bike though.
Friday, March 23, 2007
Wednesday, March 21, 2007
Wednesday Long Run
Really a long run for me
The weather started out crappy today, cold. Then at lunch time I checked outside and it was raining and cold, I said "Oh well, looks like a treadmill day." Then I got off work, walked to my car and said "Holy Shxt, it's nice out here, I'm running outside." I got on the road and all it did was get warmer, started at 45 and finished at 48, what a pleasant surprise.
15.2 miles 2:04:36 HR 143
8:12 average with the last 4 miles just under 8 min/miles. I felt great and hope I didn't run too fast. I did put down the gels though, one at 4 and 8 miles each, at 9 miles I felt crappy so I put another down. After that I felt like superman, since I had one more with me and wanted to finish strong I ate a fourth one at 12.5 miles.
The weather started out crappy today, cold. Then at lunch time I checked outside and it was raining and cold, I said "Oh well, looks like a treadmill day." Then I got off work, walked to my car and said "Holy Shxt, it's nice out here, I'm running outside." I got on the road and all it did was get warmer, started at 45 and finished at 48, what a pleasant surprise.
15.2 miles 2:04:36 HR 143
8:12 average with the last 4 miles just under 8 min/miles. I felt great and hope I didn't run too fast. I did put down the gels though, one at 4 and 8 miles each, at 9 miles I felt crappy so I put another down. After that I felt like superman, since I had one more with me and wanted to finish strong I ate a fourth one at 12.5 miles.
Tuesday
I got the bike on Hines Drive, OH IT WAS SO COLD!!!!
I wore so much clothing I don't know how I could pedal.
Normal shorts
Leg warmers
Cycling pants
Thick socks
Shoe covers
Under Armor Cold Gear top
Cycling jersey
Cycling jacket
Bright yellow vest
Full hat (Blacava?)
Knit gloves under full Gloves
Helmet with vents taped off
I actually had to open my coat cuz I was too warm. I should have left the cycling jersey at home.
Bike 17.8 miles 54 minutes HR 133 154 watts, it was kind of breezy.
Run right after bike ride
8.1 miles 1:04:30 HR 143 but I was pushing 150 at the end
This is the first time I've run 8 miles under 8 min/mile comfortably. It just seems so much easier to run 7:30's than ever before.
I saw Jon L on his bike just riding comfortably, I swear he must be part Eskimo
I wore so much clothing I don't know how I could pedal.
Normal shorts
Leg warmers
Cycling pants
Thick socks
Shoe covers
Under Armor Cold Gear top
Cycling jersey
Cycling jacket
Bright yellow vest
Full hat (Blacava?)
Knit gloves under full Gloves
Helmet with vents taped off
I actually had to open my coat cuz I was too warm. I should have left the cycling jersey at home.
Bike 17.8 miles 54 minutes HR 133 154 watts, it was kind of breezy.
Run right after bike ride
8.1 miles 1:04:30 HR 143 but I was pushing 150 at the end
This is the first time I've run 8 miles under 8 min/mile comfortably. It just seems so much easier to run 7:30's than ever before.
I saw Jon L on his bike just riding comfortably, I swear he must be part Eskimo
Tuesday, March 20, 2007
Monday
Run
3.5 miles 30 minutes HR 133
I got bored on the treadmill and just couldn't take it any more.
Swim 3500 meters
700 warm up
300 stroke drills
200 more warm up
400 free moderate
4X100 on 1:55
300 free
3X100 on 1:50
200 free
2X100 on 1:45
100 moderate
100 fast
200 cool down
3.5 miles 30 minutes HR 133
I got bored on the treadmill and just couldn't take it any more.
Swim 3500 meters
700 warm up
300 stroke drills
200 more warm up
400 free moderate
4X100 on 1:55
300 free
3X100 on 1:50
200 free
2X100 on 1:45
100 moderate
100 fast
200 cool down
Monday, March 19, 2007
ATP
Well it's getting important that I balance out my training with biking as well as running and swimming. I wouldn't mind comments about this if anyone has any, I'm still learing how to do this and would welcome constructive critizism. This is just a plan for the long stuff, I will continue with running 45 mpw and around 10,000 yards of swimming but now adding more cycling to the mix.
Here is my plan:
Here is my plan:
Friday Saturday Sunday
Friday
I had to work on my car so I missed my run for that day
Swim
3000 yards
Don't remember the whole workout. It had a lot of off-stroke stuff though :P
Saturday
Swim 3800yards
650 warm up
4X225 on 3:45
8X50 kick
8X100 last 25 non free
250 pull
12X50 rotating IM
200 cool down
Run 8.3 miles 1:06:20 HR 144
I picked it up in the last 2 miles and felt pretty good. In the last 3/4 mile I wanted to know what I could do so I went pretty hard and finished at a 6:40 pace. I was surprised that I could run that fast and feel that good, yes I was going pretty hard but still not that uncomfortable like it would have been last year. This route is Hines Drive out to Newburg Rd without taking the loop through the park (it's flooded) and then running down to Plymouth road to pick up the extra .4 miles to finish over 8.
Sunday
Run 2 miles on the treadmill to get warmed up. I decided not to go further and work on some flexability instead.
Bike spin class 60 minutes HR 133
Run 8.3 miles 1:06:35 HR 143
Same route as saturday but I ran the miles evenly this time and without the fast ending. Felt pretty good again and ran a lot of miles under 8 min/mile which has seemed to be a roadblock for the last few years in training. I feel the reason I'm running faster is because of the quicker turnover I have now, the lower HR is something that's still a mystery to me. Maybe the lower HR is from my legs pumping blood from the quicker turnover, just a thought.
I had to work on my car so I missed my run for that day
Swim
3000 yards
Don't remember the whole workout. It had a lot of off-stroke stuff though :P
Saturday
Swim 3800yards
650 warm up
4X225 on 3:45
8X50 kick
8X100 last 25 non free
250 pull
12X50 rotating IM
200 cool down
Run 8.3 miles 1:06:20 HR 144
I picked it up in the last 2 miles and felt pretty good. In the last 3/4 mile I wanted to know what I could do so I went pretty hard and finished at a 6:40 pace. I was surprised that I could run that fast and feel that good, yes I was going pretty hard but still not that uncomfortable like it would have been last year. This route is Hines Drive out to Newburg Rd without taking the loop through the park (it's flooded) and then running down to Plymouth road to pick up the extra .4 miles to finish over 8.
Sunday
Run 2 miles on the treadmill to get warmed up. I decided not to go further and work on some flexability instead.
Bike spin class 60 minutes HR 133
Run 8.3 miles 1:06:35 HR 143
Same route as saturday but I ran the miles evenly this time and without the fast ending. Felt pretty good again and ran a lot of miles under 8 min/mile which has seemed to be a roadblock for the last few years in training. I feel the reason I'm running faster is because of the quicker turnover I have now, the lower HR is something that's still a mystery to me. Maybe the lower HR is from my legs pumping blood from the quicker turnover, just a thought.
Friday, March 16, 2007
Thursday
While hitting it hard on Monday, Tuesday and Wednesday, it seems like reducing training stress on Thursday is the right thing to do. I had to work over yesterday cuz of our audit at work (TS16949) so I missed my short swim.
Bike Spin class 60 minutes HR 127.
I found it difficult to get my HR up over 130, my friends said I looked tired but I still felt perky and ready to go. It would be nice if the spin bikes had power meters on them to see if I had a low HR that day or just couldn't produce the power.
Bike Spin class 60 minutes HR 127.
I found it difficult to get my HR up over 130, my friends said I looked tired but I still felt perky and ready to go. It would be nice if the spin bikes had power meters on them to see if I had a low HR that day or just couldn't produce the power.
Thursday, March 15, 2007
Training Thoughts
It's looking like running over the winter is helping me out quite a bit. Looking over last years' running I'm noticing that my HR is about 15 beats lower and I'm running 20 to 30 seconds per mile faster. I'm also 7 to 9 lbs lighter than this time last year.
Have I made my winter running goals? Of course I have but I still want more and don't plan on cutting running down at all. I want to stay at 45 miles per week if time and health allows. It is much easier to run under 8 min/mile pace now where that allways seemed like a barrier to me before. In fact the last 2.4 miles of my long run on wednesday were at a 8:01, 7:52 and a 7:48 pace while HRs were 143, 147 and 146, still much lower than my cap of 148 that I figured I should stay below while base building. I've paid a bit more attention to HR this winter, not running to it much but still guaging my efforts from it. Running in the low 140 most of the time has kept the stress down and allowed me to run longer.
Weekly running during the off season starting with the week ending Oct 8
29.5 miles, 29.3 miles, 30.3 miles, 30.5 miles
40.2 miles, 40.5 miles, 45.6 miles, 45.8 miles
45.2 miles, 53.5 miles, 46.2 miles, 45.3 miles
38.5 miles, 46.2 miles, 33.6 miles, 34.0 miles
3.3 sick, 50.7 miles, 27.6 swim meet, 46.7 miles
43.0 miles, 30.5 swim meet, 50.4 Last week
I really need to focus on biking now, as much as I have on the running. Whenever it's warm enough I'll be on the bike. 3 two hour bike rides plus 1 more hour is where I'll try to start while working one of those rides to 3.5 hours by mid-April. I have to start thinking about interval planning but that should be a week or two away.
Swimming will start to take a back seat but not forgotten. I want to work on shorter faster stuff since that is where I am the weakest. Pulling with paddles has historically been very benificial to me so I will continue it, just have to be carefull not to hurt my shoulders like I did last November. Looking to get 9 to 12 K a week in 3 to 4 swims.
Have I made my winter running goals? Of course I have but I still want more and don't plan on cutting running down at all. I want to stay at 45 miles per week if time and health allows. It is much easier to run under 8 min/mile pace now where that allways seemed like a barrier to me before. In fact the last 2.4 miles of my long run on wednesday were at a 8:01, 7:52 and a 7:48 pace while HRs were 143, 147 and 146, still much lower than my cap of 148 that I figured I should stay below while base building. I've paid a bit more attention to HR this winter, not running to it much but still guaging my efforts from it. Running in the low 140 most of the time has kept the stress down and allowed me to run longer.
Weekly running during the off season starting with the week ending Oct 8
29.5 miles, 29.3 miles, 30.3 miles, 30.5 miles
40.2 miles, 40.5 miles, 45.6 miles, 45.8 miles
45.2 miles, 53.5 miles, 46.2 miles, 45.3 miles
38.5 miles, 46.2 miles, 33.6 miles, 34.0 miles
3.3 sick, 50.7 miles, 27.6 swim meet, 46.7 miles
43.0 miles, 30.5 swim meet, 50.4 Last week
I really need to focus on biking now, as much as I have on the running. Whenever it's warm enough I'll be on the bike. 3 two hour bike rides plus 1 more hour is where I'll try to start while working one of those rides to 3.5 hours by mid-April. I have to start thinking about interval planning but that should be a week or two away.
Swimming will start to take a back seat but not forgotten. I want to work on shorter faster stuff since that is where I am the weakest. Pulling with paddles has historically been very benificial to me so I will continue it, just have to be carefull not to hurt my shoulders like I did last November. Looking to get 9 to 12 K a week in 3 to 4 swims.
Monday Tuesday Wednesday
Monday
Still a bit tired from the weekend, the run felt terrible.
Run 5 miles 44:05 HR 132
Swim 4000 meters
Swim with IMMoo group at Canton. Everyone seemed to like the workout, I got there early and got the extra laps in while waiting for the others
600 warm up
2X200 pull extra
500 more warm up extra
3X450 as
--50 kick
--100 swim
--150 pull
--100 swim
--50 non-free
6X75 :15 rest
6X50 sprints :45 rest
200 cool down
200 more cool down extra
Tuesday
Bike on Hines drive, nice to be on the road
1:56:00 38.5 miles HR 135 156 watts
Run right after the bike ride. Karen rode while I ran and kept me company. If she wasn't there I probably would have turned around at 2 or 3 miles. Felt a little sick to my stomach for the first 4 miles then it cleared up :)
8 miles 1:05:26 HR 145
Wednesday
Long run, still nicer weather and ran on Hines drive again
2:00:00 14.4 miles HR 140
I did my best to hold down the pace going out. (7 miles 58:44) and then ran comfortable on the way back (7 miles 57:58) When I hit 14 miles I just ran around the apartments untill I got to 2 hours. Felt pretty good after 5 miles, sure does seem like it's taking longer and longer to warm up.
Still a bit tired from the weekend, the run felt terrible.
Run 5 miles 44:05 HR 132
Swim 4000 meters
Swim with IMMoo group at Canton. Everyone seemed to like the workout, I got there early and got the extra laps in while waiting for the others
600 warm up
2X200 pull extra
500 more warm up extra
3X450 as
--50 kick
--100 swim
--150 pull
--100 swim
--50 non-free
6X75 :15 rest
6X50 sprints :45 rest
200 cool down
200 more cool down extra
Tuesday
Bike on Hines drive, nice to be on the road
1:56:00 38.5 miles HR 135 156 watts
Run right after the bike ride. Karen rode while I ran and kept me company. If she wasn't there I probably would have turned around at 2 or 3 miles. Felt a little sick to my stomach for the first 4 miles then it cleared up :)
8 miles 1:05:26 HR 145
Wednesday
Long run, still nicer weather and ran on Hines drive again
2:00:00 14.4 miles HR 140
I did my best to hold down the pace going out. (7 miles 58:44) and then ran comfortable on the way back (7 miles 57:58) When I hit 14 miles I just ran around the apartments untill I got to 2 hours. Felt pretty good after 5 miles, sure does seem like it's taking longer and longer to warm up.
Monday, March 12, 2007
Saturday and Sunday
The weather has been so nice that I'm able to get outside and train
Saturday
Swim with FAST
4100 yards 1:20
I haven't done a long swim in a while so I was tuckered out at the end.
Bike on Hines Drive
23 miles 1:14 HR 137 152 watts
Very nice to get on the road again. The tri bike is much twitcher than the spin bikes :)
Run on Hines Drive
6 miles about 50 minutes HR 141
Felt kind of tired, origionally planned on 8 but cut it short
Sunday
Bike spin class (should have waited and rode outside)
60 minutes HR 129
Run on Hines Drive
8 miles 1:05 HR 142
Nice and warm near 50 degrees F. Saw Jon L and yakked for a minute.
Ended up with running 50 miles for the week, a little more than planned but I've done it before so I suppose it's no big deal.
Saturday
Swim with FAST
4100 yards 1:20
I haven't done a long swim in a while so I was tuckered out at the end.
Bike on Hines Drive
23 miles 1:14 HR 137 152 watts
Very nice to get on the road again. The tri bike is much twitcher than the spin bikes :)
Run on Hines Drive
6 miles about 50 minutes HR 141
Felt kind of tired, origionally planned on 8 but cut it short
Sunday
Bike spin class (should have waited and rode outside)
60 minutes HR 129
Run on Hines Drive
8 miles 1:05 HR 142
Nice and warm near 50 degrees F. Saw Jon L and yakked for a minute.
Ended up with running 50 miles for the week, a little more than planned but I've done it before so I suppose it's no big deal.
Friday, March 09, 2007
Thursday and Friday
I was a bit tired on thursday so I listened to myself and took it easy.
Thursday
Swim 1500m 30 minutes
Bike on trainer 30 minutes.
Friday
Run on Hines Drive
8 miles 1:03:54 HR 146
I just ran brisk and was turning out miles under 8 min, I tried to slow down but it seemed too easy. Looking like running all winter on the treadmill is paying off. I'm so much further ahead of last year at this time. I still have to be carefull not to hurt myself and go too far.
Thursday
Swim 1500m 30 minutes
Bike on trainer 30 minutes.
Friday
Run on Hines Drive
8 miles 1:03:54 HR 146
I just ran brisk and was turning out miles under 8 min, I tried to slow down but it seemed too easy. Looking like running all winter on the treadmill is paying off. I'm so much further ahead of last year at this time. I still have to be carefull not to hurt myself and go too far.
Wednesday, March 07, 2007
Wednesday long run
Hopefully this will be my last longer run on the treadmill for quite some time. With warmer weather moving in I'll be moving outside.
Run 2 hours 14.2 miles HR 141
The only reason I ran that far is cuz I felt it would probably be my last one. I origionally planned on 1:45, hoping to get to 1:30 but I felt good and motivated, when I got to 1:45 I bumped the time to 1:50. After that I just figured I might as well run the full 2 hours. Sounds like a Forrest Gump story :]
I'm a little bit ahead on running this week so far and I like that. Now I don't have the pressure of running X amount of miles by sunday. Today is my day off from running so I'll have 3 days to get in 17 miles, looks like I'll be a bit over this week :)
Run 2 hours 14.2 miles HR 141
The only reason I ran that far is cuz I felt it would probably be my last one. I origionally planned on 1:45, hoping to get to 1:30 but I felt good and motivated, when I got to 1:45 I bumped the time to 1:50. After that I just figured I might as well run the full 2 hours. Sounds like a Forrest Gump story :]
I'm a little bit ahead on running this week so far and I like that. Now I don't have the pressure of running X amount of miles by sunday. Today is my day off from running so I'll have 3 days to get in 17 miles, looks like I'll be a bit over this week :)
Tuesday, March 06, 2007
Tuesday lunch run plus evening bike
Run 6.15 miles in 50 minutes HR 139
Ran at Daniels M pace which is 8:00 min/mile after 2 miles of warm up at 8:35 and 8:20.
HR seemed low for this pace, felt it should have been near 145-148. It seems as I warm up and my cadence gets up over 180 my HR goes back down a few beats, don't know why that is, it seems strange.
Bike in the evening
Spin class 60 minutes HR 132
HR was kind of flakey so 132 is just a guess.
Ran at Daniels M pace which is 8:00 min/mile after 2 miles of warm up at 8:35 and 8:20.
HR seemed low for this pace, felt it should have been near 145-148. It seems as I warm up and my cadence gets up over 180 my HR goes back down a few beats, don't know why that is, it seems strange.
Bike in the evening
Spin class 60 minutes HR 132
HR was kind of flakey so 132 is just a guess.
Monday, March 05, 2007
Monday
Since I was short on just about everything last week I opened this week with just over 3 hours. No gels or bars, just Gatorade, I had plenty of energy.
Run 8 mile 1:08:11 HR 141
Treadmill run really easy
Swim with Amy and Amy
3000 meters 1:05:00 - shortend set of 300's
They seemed to like the workout.
Bike Spin class 60 minutes HR 136
Anerobic Intervals - I actually felt pretty good for this class
Run 8 mile 1:08:11 HR 141
Treadmill run really easy
Swim with Amy and Amy
3000 meters 1:05:00 - shortend set of 300's
They seemed to like the workout.
Bike Spin class 60 minutes HR 136
Anerobic Intervals - I actually felt pretty good for this class
Weekend
I took Saturday off from training so I could be rested for a swim meet on Sunday. It was a pretty good meet for me with 2 of my best times that really matter.
Sunday
1650 yard Free 25:03.79 9 seconds better than my 1500m free (1640yd) from a few weeks ago.
Went fairly well. Started a little harder than usual and then maintained pace through the middle 1000 yards. I finished strong but still slower than my goal of 25:00. I think I can go under 25:00 at state meet in about 6 weeks.
200 yard Free 2:38 1 second faster than my best.
I was put in a heat with a lot faster swimmers and they took off from me really quick. I stuck to my plan of swimming the first 100 quick, the next 50 as hard as I could and then the last 50 with whatever I had left.
100 yard Free 1:11
I totally blew the last turn, allmost hit the wall with my head. Don't know how I missed it and probably spent a second and a half on the wall :(
100 yard Back 1:38
Just for fun cuz I didn't want to swim the 50 free. It was between the 100 and the 500 so I didn't put much emphasis on it.
500 yard free 7:16
Just off my best time of 7:15 but it was the last event of the day and felt pretty good. Blew a couple of turns in the beginning but oh well. Karen swam next to me and was really fast.
Sunday
1650 yard Free 25:03.79 9 seconds better than my 1500m free (1640yd) from a few weeks ago.
Went fairly well. Started a little harder than usual and then maintained pace through the middle 1000 yards. I finished strong but still slower than my goal of 25:00. I think I can go under 25:00 at state meet in about 6 weeks.
200 yard Free 2:38 1 second faster than my best.
I was put in a heat with a lot faster swimmers and they took off from me really quick. I stuck to my plan of swimming the first 100 quick, the next 50 as hard as I could and then the last 50 with whatever I had left.
100 yard Free 1:11
I totally blew the last turn, allmost hit the wall with my head. Don't know how I missed it and probably spent a second and a half on the wall :(
100 yard Back 1:38
Just for fun cuz I didn't want to swim the 50 free. It was between the 100 and the 500 so I didn't put much emphasis on it.
500 yard free 7:16
Just off my best time of 7:15 but it was the last event of the day and felt pretty good. Blew a couple of turns in the beginning but oh well. Karen swam next to me and was really fast.
Friday, March 02, 2007
Thursday, March 01, 2007
Thursday
Very tired today, I'm going to have to replan thursdays if I'm going to do my long run on wednesday.
I didn't run on monday cuz I wanted a cut on my heel to get better so I had to run today. I hate missing the run on monday, I feel like I'm playing catchup all week.
Swim
2000 meters 40 minutes easier to get in some laps but wanted to not stress my legs.
200 warm up
4X400
--200 pull
--200 pull w/paddles
200 cool down
Run
47 minutes 5.5 miles HR 137
Bike
Spin class 60 minutes HR 133
I allmost bagged the spin class but I made myself do it. After I got going I noticed the instructor was playing a bunch of 80's and 90's music, that was cool and kept me interested. I also had some friends there to help pass the time and get me motivated.
I didn't run on monday cuz I wanted a cut on my heel to get better so I had to run today. I hate missing the run on monday, I feel like I'm playing catchup all week.
Swim
2000 meters 40 minutes easier to get in some laps but wanted to not stress my legs.
200 warm up
4X400
--200 pull
--200 pull w/paddles
200 cool down
Run
47 minutes 5.5 miles HR 137
Bike
Spin class 60 minutes HR 133
I allmost bagged the spin class but I made myself do it. After I got going I noticed the instructor was playing a bunch of 80's and 90's music, that was cool and kept me interested. I also had some friends there to help pass the time and get me motivated.
Mon Tue Wed
Monday
Swim with friends at LTF Canton
3100 meters in about 1:10
Bike
Spin class immediatly after swim HR 135
Tuesday
Run during lunch with a fire drill so I only got 1.5 miles in about 13 minutes
Run after work 45 minutes 5.3 miles HR 138
Bike spin class after run 60 minutes HR 135
Wednesday
Long run 1:42:30 12.5 miles HR 144
Run on Hines, it was a bit cold for me at 38 degrees and a slight drizzle. It was nice to get on the road again
Swim with friends at LTF Canton
3100 meters in about 1:10
Bike
Spin class immediatly after swim HR 135
Tuesday
Run during lunch with a fire drill so I only got 1.5 miles in about 13 minutes
Run after work 45 minutes 5.3 miles HR 138
Bike spin class after run 60 minutes HR 135
Wednesday
Long run 1:42:30 12.5 miles HR 144
Run on Hines, it was a bit cold for me at 38 degrees and a slight drizzle. It was nice to get on the road again
Monday, February 26, 2007
Got a little behind
Thursday feeling generally tired, nutrition not too good this week. Remember to eat for performance, not pleasure.
Swim 2000 SCM ~ 45 minutes
Started to run then bagged it.
Friday, feeling good
Run during lunch 45 minutes last 3 miles tempo pace HR 145
Swim 2500 pull sets of 300 plus warm up and cool down and 50 meter sprints
Saturday
Swim with FAST 3700 yards, mostly freestyle
Run 8 miles 1:07 something HR 139. Easy running on TM
Sunday
Bike spin class 60 minutes HR 137. Hill workout
Run on TM 5 miles about 43 minutes HR 141.
A bit tired, not much sleep that night :)
Swim 2000 SCM ~ 45 minutes
Started to run then bagged it.
Friday, feeling good
Run during lunch 45 minutes last 3 miles tempo pace HR 145
Swim 2500 pull sets of 300 plus warm up and cool down and 50 meter sprints
Saturday
Swim with FAST 3700 yards, mostly freestyle
Run 8 miles 1:07 something HR 139. Easy running on TM
Sunday
Bike spin class 60 minutes HR 137. Hill workout
Run on TM 5 miles about 43 minutes HR 141.
A bit tired, not much sleep that night :)
Thursday, February 22, 2007
Wednesday's long run
Run 12.5 miles 1:43:46 HR 143
Back outside again!!! It's so much better than running on the squirrel cage. I felt good and did my best to hold the pace down but still ran quicker than planned.
Worked on quick turnover during the run and when I did I really had to concentrate on shortening my steps to keep from going too fast. Several times I checked my turnover and I was at 180 to 182 spm. Origional plan was 2 hours or 14 miles but I was getting cold (as I went out lightly dressed) so I took my shortcut and cut 1.5 miles from the run. On the way back I just ran comfortable near an 8:10 pace.
The weather doesn't look pleasant today so I will be back indoors for a little while. It's supposed to be nice again on sunday.
Back outside again!!! It's so much better than running on the squirrel cage. I felt good and did my best to hold the pace down but still ran quicker than planned.
Worked on quick turnover during the run and when I did I really had to concentrate on shortening my steps to keep from going too fast. Several times I checked my turnover and I was at 180 to 182 spm. Origional plan was 2 hours or 14 miles but I was getting cold (as I went out lightly dressed) so I took my shortcut and cut 1.5 miles from the run. On the way back I just ran comfortable near an 8:10 pace.
The weather doesn't look pleasant today so I will be back indoors for a little while. It's supposed to be nice again on sunday.
Tuesday, February 20, 2007
Tuesday
A great start to the day. It's warm enough for me to run outside so I took the first opportunity.
Run Hilly route during lunch
6.5 miles 54:00 HR 144
Felt great to get outside and run, felt very fast and despite the snow on about 1.5 miles of the route (some as deep as 8 inches) I was only about 30 seconds off of my fastest time and I really wasn't trying to go hard. Looks like all this running I've been doing is working.
Bike 60 minutes spin class HR 135
Uneventfull but still interesting. HR was a little lower today than normal. It's different not doing a 3-a-day today and I was much fresher for the ride without having to swim beforehand. I really debated on riding outside since it was 43° today but I figured it would be dark outside near the end of the bike ride and I don't want to get run over for an early season ride that doesn't really mean anything.
Run Hilly route during lunch
6.5 miles 54:00 HR 144
Felt great to get outside and run, felt very fast and despite the snow on about 1.5 miles of the route (some as deep as 8 inches) I was only about 30 seconds off of my fastest time and I really wasn't trying to go hard. Looks like all this running I've been doing is working.
Bike 60 minutes spin class HR 135
Uneventfull but still interesting. HR was a little lower today than normal. It's different not doing a 3-a-day today and I was much fresher for the ride without having to swim beforehand. I really debated on riding outside since it was 43° today but I figured it would be dark outside near the end of the bike ride and I don't want to get run over for an early season ride that doesn't really mean anything.
Monday, February 19, 2007
Monday
Swim with friends at LTF since LALA doesn't have practice this week. I probably wouldn't have swam without them.
3000 meters
600 warm up
2X300 pull
4X400
--100 build
--100 70%
--100 pull
--100 (50 easy 50 sprint)
1 min extra rest
200 cool down
The pool was cold, just about right for lap swimming, probably near 74 degrees. It was a bit of a shock for a few laps but we got used to it quickly.
Run 45 minutes 5.3 miles HR 143.
Stopped early cuz I really had to go #1. Since I was on the treadmill I really couldn't go to the bushes, people would have probably said something :P
3000 meters
600 warm up
2X300 pull
4X400
--100 build
--100 70%
--100 pull
--100 (50 easy 50 sprint)
1 min extra rest
200 cool down
The pool was cold, just about right for lap swimming, probably near 74 degrees. It was a bit of a shock for a few laps but we got used to it quickly.
Run 45 minutes 5.3 miles HR 143.
Stopped early cuz I really had to go #1. Since I was on the treadmill I really couldn't go to the bushes, people would have probably said something :P
Sunday, February 18, 2007
Inspirational training log
I don't know what happened to BIGZACH's blog but his training log is inspirational to me
http://www.workoutlog.com/log/public/BIGZACH/log.cfm
Check out all of the biking he's doing. Maybe that's what it takes
http://www.workoutlog.com/log/public/BIGZACH/log.cfm
Check out all of the biking he's doing. Maybe that's what it takes
Training thoughts
Swim
A bit more than planned at just over 14K. I was generally tired in the water all week. Tuesday I swam a bunch of 500's and I feel the distance was too long for me to swim fast enough. Maybe 300's would be better. 500's are allmost 9 minutes long and 300's are around 5 minutes long. Taking 30 seconds between them the workout should only take a few minutes longer. The reason I wanted to swim long straight sets was just to get in the laps in as little time as possible and still be able to swim fast enough to stimulate improvement.
Bike
I got a little bit extra time but not the 5 hours that I wanted. Everytime I was on the bike I felt really good. In fact, I was on my bike at home on saturday and felt really comfortable putting out 160 to 170 watts. That's my preliminary goal for IMMoo as it is about 75% of the FT I will need to achieve. I figure 160 to 170 watts will be close to a 5:30 bike ride or around 21 mph for 112 miles.
I am so much further ahead of last year at this point and I feel it is due to the quality of the bike riding I've been doing at the spin classes. Some people think that spin classes are bad cuz the instructors push you too hard. That's not the case with the classes at LTF. All of the instructors want you to stay riding mostly in zone 2 (although they define it differently than I do) so I'm not killing myself with their rides. Most of my target HR's for the classes (which they call AT* and I call AeT*) are just over 140 bpm. That keeps me riding in an easy training zone. Sometimes they bring us up above the AT* for a few minutes and sometimes we stay below for the whole session. It's mixed up and stays interesting, without it I wouldn't be riding at all.
Today I forgot my HRM but had my transmitter, I used it (the transmitter) for the runs since Astro's walker (treadmill) picks up HR and give you the average at the end of the workout. The spin instructor noticed I didn't have mine (watch) with me and loaned me hers cuz she thought I was going too hard. Turns out I was a bit higher than I should have been. That just shows that these instructors do care about the people in their classes and how they are training. I thanked her for letting me use it, I would have gone way too hard without it.
What I need now is a longer ride, I'm planning on trying to get that in on Saturdays from now on. Maybe this saturday will see a 2 hour ride or maybe even friday since I won't be swimming then.
Run
Running went well too, 46.65 miles in 8 runs over 6 days was fairly easy. The second run on thursday was a bit short but still there, I tried to run it too fast and burned out early. What I was trying to accomplish was to get a 10 beat HR differential from the earlier run. Sunday's second run was easy and completed the week's planned running milage. I had a couple runs that were faster while the rest were done easy at 8:20 to 8:30 pace.
I don't feel blasted this week despite going overtime on 2 of 3 disciplings. I had a lot of sleep this weekend as well as some quality healing time during the week and last night* Overall I haven't been this happy for a very, very long time and I expect things to get better.
Planning for next week is close to this week but it should be warm enough to run outside at least 4 times as the temps will be going up to the upper 30's. If it's dry enough I may even get back to the hilly run. Going to seriously try to get 5 hours on the bike with a 2 hour ride on saturday in addition to the spin classes. If it gets over 40 degrees I may get the bike on the road. I want to bring swimming back to 12K and used the extra energy for cycling as that is growing in importance.
Totals
Swim 14,050 yds - 4:35
Bike 73 miles (roughly) - 4:05
Run 46.65 - 6:34:44
Total 15:14:44
A bit more than planned at just over 14K. I was generally tired in the water all week. Tuesday I swam a bunch of 500's and I feel the distance was too long for me to swim fast enough. Maybe 300's would be better. 500's are allmost 9 minutes long and 300's are around 5 minutes long. Taking 30 seconds between them the workout should only take a few minutes longer. The reason I wanted to swim long straight sets was just to get in the laps in as little time as possible and still be able to swim fast enough to stimulate improvement.
Bike
I got a little bit extra time but not the 5 hours that I wanted. Everytime I was on the bike I felt really good. In fact, I was on my bike at home on saturday and felt really comfortable putting out 160 to 170 watts. That's my preliminary goal for IMMoo as it is about 75% of the FT I will need to achieve. I figure 160 to 170 watts will be close to a 5:30 bike ride or around 21 mph for 112 miles.
I am so much further ahead of last year at this point and I feel it is due to the quality of the bike riding I've been doing at the spin classes. Some people think that spin classes are bad cuz the instructors push you too hard. That's not the case with the classes at LTF. All of the instructors want you to stay riding mostly in zone 2 (although they define it differently than I do) so I'm not killing myself with their rides. Most of my target HR's for the classes (which they call AT* and I call AeT*) are just over 140 bpm. That keeps me riding in an easy training zone. Sometimes they bring us up above the AT* for a few minutes and sometimes we stay below for the whole session. It's mixed up and stays interesting, without it I wouldn't be riding at all.
Today I forgot my HRM but had my transmitter, I used it (the transmitter) for the runs since Astro's walker (treadmill) picks up HR and give you the average at the end of the workout. The spin instructor noticed I didn't have mine (watch) with me and loaned me hers cuz she thought I was going too hard. Turns out I was a bit higher than I should have been. That just shows that these instructors do care about the people in their classes and how they are training. I thanked her for letting me use it, I would have gone way too hard without it.
What I need now is a longer ride, I'm planning on trying to get that in on Saturdays from now on. Maybe this saturday will see a 2 hour ride or maybe even friday since I won't be swimming then.
Run
Running went well too, 46.65 miles in 8 runs over 6 days was fairly easy. The second run on thursday was a bit short but still there, I tried to run it too fast and burned out early. What I was trying to accomplish was to get a 10 beat HR differential from the earlier run. Sunday's second run was easy and completed the week's planned running milage. I had a couple runs that were faster while the rest were done easy at 8:20 to 8:30 pace.
I don't feel blasted this week despite going overtime on 2 of 3 disciplings. I had a lot of sleep this weekend as well as some quality healing time during the week and last night* Overall I haven't been this happy for a very, very long time and I expect things to get better.
Planning for next week is close to this week but it should be warm enough to run outside at least 4 times as the temps will be going up to the upper 30's. If it's dry enough I may even get back to the hilly run. Going to seriously try to get 5 hours on the bike with a 2 hour ride on saturday in addition to the spin classes. If it gets over 40 degrees I may get the bike on the road. I want to bring swimming back to 12K and used the extra energy for cycling as that is growing in importance.
Totals
Swim 14,050 yds - 4:35
Bike 73 miles (roughly) - 4:05
Run 46.65 - 6:34:44
Total 15:14:44
Sat evening - Sun morning
Sat evening
Bike easy on home trainer
1:00 HR 125 145 watts
Sunday morning
Run
45 minutes 5.3 miles HR 141
Bike
Spin class 60 minutes HR 138
Run
60 minutes 7.2 miles HR 143
Bike easy on home trainer
1:00 HR 125 145 watts
Sunday morning
Run
45 minutes 5.3 miles HR 141
Bike
Spin class 60 minutes HR 138
Run
60 minutes 7.2 miles HR 143
Saturday, February 17, 2007
Sat morning swim
Swim 4350 yds
500 warm up
4X250 pull on 4:00
4X100 IM on 2:15
8X50 (start at center of pool, work on pushoff after turn)
4X75 kick on 1:40
10X125 (100 free, 25 stroke)
1-3 fly
4-7 back
8-10 breast
3X100 on 1:35
200 cool down
500 warm up
4X250 pull on 4:00
4X100 IM on 2:15
8X50 (start at center of pool, work on pushoff after turn)
4X75 kick on 1:40
10X125 (100 free, 25 stroke)
1-3 fly
4-7 back
8-10 breast
3X100 on 1:35
200 cool down
Friday, February 16, 2007
Friday nite swim
Swim with LALA
2800 yards
400 warm up
400 kick IM order
4X100 pull
1000 free
8X50 IM order
200 cool down
2800 yards
400 warm up
400 kick IM order
4X100 pull
1000 free
8X50 IM order
200 cool down
Another lunch run
This one was easy as I want to be fresher for the swim this evening and tomorrow morning.
Run
45 minutes 5.3 miles HR 141
Run
45 minutes 5.3 miles HR 141
Thursday evening
I got behind on calories and was a bit tired for these workouts. I focused on the biking.
Swim 2800 meters 55 minutes
I was pretty gassed for this one. I planned on doing pull sets to make the workout easy but stupid me, I left my pull bouy at home.
4X500 free on 9:00 :30 RI
200 kick 200 swim 200 kick 200 swim
Then I got out and stretched a bit.
Bike spin class 1:20 HR 133
I got into the studio early and started riding as soon as I could. I was hoping nobody would kick me out. After a few minutes a couple more people came in and started setting up.
Run right after the biking
2.5 miles 20 minutes HR 148
Brisk running to keep legs moving
Got home and tried to catch up on calories, I did (somewhat). I had to stop by Meijer on the way to get some things like bananas, wallnuts, peanuts and this giant tub of Gatorade that makes 6 gallons and was only 8 bucks
Swim 2800 meters 55 minutes
I was pretty gassed for this one. I planned on doing pull sets to make the workout easy but stupid me, I left my pull bouy at home.
4X500 free on 9:00 :30 RI
200 kick 200 swim 200 kick 200 swim
Then I got out and stretched a bit.
Bike spin class 1:20 HR 133
I got into the studio early and started riding as soon as I could. I was hoping nobody would kick me out. After a few minutes a couple more people came in and started setting up.
Run right after the biking
2.5 miles 20 minutes HR 148
Brisk running to keep legs moving
Got home and tried to catch up on calories, I did (somewhat). I had to stop by Meijer on the way to get some things like bananas, wallnuts, peanuts and this giant tub of Gatorade that makes 6 gallons and was only 8 bucks
Thursday, February 15, 2007
Another lunch run
This is beginning to be a common thing for me. It helps break up the 3-a-days.
Run 45 minutes 5.6 miles HR 147.
Still planning on swimming and biking today. I would also like to run 30 minutes after spin class. I'll see how I feel then, it's nothing that a few gels can't motivate me to do.
Run 45 minutes 5.6 miles HR 147.
Still planning on swimming and biking today. I would also like to run 30 minutes after spin class. I'll see how I feel then, it's nothing that a few gels can't motivate me to do.
Wednesday
I tried to go for 90 minutes but the squirrel cage was just killing me.
Run 8 miles 1:07:43 HR 139
Very uneventfull and boring, I've got to get one of those radio - MP3 things just for the TM. Hopefully only a few more weeks of this and it's back to real running :)
Run 8 miles 1:07:43 HR 139
Very uneventfull and boring, I've got to get one of those radio - MP3 things just for the TM. Hopefully only a few more weeks of this and it's back to real running :)
Tuesday, February 13, 2007
After work
Swim 3500 meters in about 1:05
7X500 moderate pace :30 rest interval
Bike Cycle 60 class HR 138
Got there a little early and got an extra 15 minutes in.
Overall I felt really strong today, I would like to keep this up all week but I know I shouldn't. I will run longer tomorrow but with less intensity than yesterday and today.
7X500 moderate pace :30 rest interval
Bike Cycle 60 class HR 138
Got there a little early and got an extra 15 minutes in.
Overall I felt really strong today, I would like to keep this up all week but I know I shouldn't. I will run longer tomorrow but with less intensity than yesterday and today.
Lunch run
Well since I can't (won't) run outside in this cold weather I figured I would run some tempo indoor on the treadmill.
Run 5.75 miles 45 minutes HR 148
I was really aiming to get my HR just over 150 and increased the speed untill that happened.
Started at 7.5 mph (8:00) and moved up to 8 mph (7:30). For some reason I was feeling really good so I went with it. The foot speed stuff helps too.
Run 5.75 miles 45 minutes HR 148
I was really aiming to get my HR just over 150 and increased the speed untill that happened.
Started at 7.5 mph (8:00) and moved up to 8 mph (7:30). For some reason I was feeling really good so I went with it. The foot speed stuff helps too.
Monday, February 12, 2007
Training Thoughts
Middle of February and I feel it's time to get as serious on the bike as I am about the run. 15 weeks untill TTT and I want to be ready.
Looking to get 5 hours of cycling in this week with 3 quality hours in spin classes and at least 1.5 quality endurance time. Yes, I know that's 4.5 hours but I will pick up some more time somewhere.
Running will be between 40 and 45 miles. I'm hoping that the weather will break sometime soon. Looking at the weather channel.com it says we're looking at higher 30's by next week so I may be able to run a couple times outside and get off that dang treadmill. I would like to get back to my hilly lunch run.
Going to keep swimming at 12,000 per week as planned. I may move thursday's swim to monday so I am not blasted for saturday (obviously not this week). I like swimming on friday since I have a very good friend that swims then and helps me out more than she knows :) Very easy to talk to, allways smiling and makes me feel good about myself.
Looking to get 5 hours of cycling in this week with 3 quality hours in spin classes and at least 1.5 quality endurance time. Yes, I know that's 4.5 hours but I will pick up some more time somewhere.
Running will be between 40 and 45 miles. I'm hoping that the weather will break sometime soon. Looking at the weather channel.com it says we're looking at higher 30's by next week so I may be able to run a couple times outside and get off that dang treadmill. I would like to get back to my hilly lunch run.
Going to keep swimming at 12,000 per week as planned. I may move thursday's swim to monday so I am not blasted for saturday (obviously not this week). I like swimming on friday since I have a very good friend that swims then and helps me out more than she knows :) Very easy to talk to, allways smiling and makes me feel good about myself.
Monday
Run 8 miles 1:07:00 HR 144
Kind of strange running between the guy that wants to impress everyone by running fast but only for a few miles and the guy that is serious about running and staying fit. I was really impressed by the second guy and I let him know. I hope he stays with it and gets what he wants out of his runs.
Been seriously working on cadence lately and doing my best to keep it up to 180. It's getting more and more natural now. It's something new to work on this year and I expect it to help me run faster. I noticed while running intervals a few months ago that I was still running at 175 spm while at quicker speeds. I feel/hope when I naturally get over 180 that running faster will be easier for me.
Kind of strange running between the guy that wants to impress everyone by running fast but only for a few miles and the guy that is serious about running and staying fit. I was really impressed by the second guy and I let him know. I hope he stays with it and gets what he wants out of his runs.
Been seriously working on cadence lately and doing my best to keep it up to 180. It's getting more and more natural now. It's something new to work on this year and I expect it to help me run faster. I noticed while running intervals a few months ago that I was still running at 175 spm while at quicker speeds. I feel/hope when I naturally get over 180 that running faster will be easier for me.
Swim times
Some swim times from the swim meet. I'll get some training stuff up in a while. This is the first time I've raced SCM.
Brighton High School, Brighton Michigan 50 meter pool.
1500 meters 25:12
100 meters 1:19
400 meters 6:30
I also swam in 2 relays but don't have the times yet
I started the 200 medley relay and my backstroke felt pretty good as I was the 3rd one in. I've been doing well with the backstroke lately.
In the 200 free realy I swam 3rd and was probably around 35 seconds for the 50 meters.
Went out to eat with friends and had a good time. When I got home I decided to bag my run and went to bed about 7pm as I was dead tired.
Brighton High School, Brighton Michigan 50 meter pool.
1500 meters 25:12
100 meters 1:19
400 meters 6:30
I also swam in 2 relays but don't have the times yet
I started the 200 medley relay and my backstroke felt pretty good as I was the 3rd one in. I've been doing well with the backstroke lately.
In the 200 free realy I swam 3rd and was probably around 35 seconds for the 50 meters.
Went out to eat with friends and had a good time. When I got home I decided to bag my run and went to bed about 7pm as I was dead tired.
Saturday, February 10, 2007
Sat Swim
I only did part of the workout today so I could be a bit more rested for tomorrow
2500 yds
700 warm up
4X400 on 7:30
--400 straight
--400 :20 break after 200
--400 :10 break after each 100
--400 straight
4X200 (I only got 1 of these done)
--100 broken IM 25's on :30
--100 IM
Run in the evening after work
60 minutes 7.2 miles HR 139
2500 yds
700 warm up
4X400 on 7:30
--400 straight
--400 :20 break after 200
--400 :10 break after each 100
--400 straight
4X200 (I only got 1 of these done)
--100 broken IM 25's on :30
--100 IM
Run in the evening after work
60 minutes 7.2 miles HR 139
Friday, February 09, 2007
Friday nite
Swim with LALA at Franklin HS
3200 yards
warm up
4X100 kick
400 drill/swim
4X100 pull
200 IM - fly one arm drill
200 IM - reverse order
200 IM - (first time I've ever done this, it wasn't fast)
200 back - drill down swim back
200 back - kick down swim back
200 back
200 breast - 2 pull 1 kick down swim back
200 breast - 2 kick 1 pull down swim back
200 breast
200 cool down
Go out to dinner afterwards with friends. This is so nice, I call it healing time. If you knew me you would understand.
3200 yards
warm up
4X100 kick
400 drill/swim
4X100 pull
200 IM - fly one arm drill
200 IM - reverse order
200 IM - (first time I've ever done this, it wasn't fast)
200 back - drill down swim back
200 back - kick down swim back
200 back
200 breast - 2 pull 1 kick down swim back
200 breast - 2 kick 1 pull down swim back
200 breast
200 cool down
Go out to dinner afterwards with friends. This is so nice, I call it healing time. If you knew me you would understand.
The week
I had a bit of a muscle spasm in my left quad so I took it easy this week.
Monday
Run 6 miles 52 minutes HR 143
Tuesday
Swim 2000 meters 42 minutes
Wednesday
Run 5 miles 42 minutes HR 148
Thursday
Run 5.2 miles 45 minutes HR 139
Swim 2500 Meters 55 minutes
Friday
Run 5.6 miles 45 minutes HR 145
I got some new shoes. The new Asics DS Trainer 12, the jury is still out with them as I only have 5.6 miles on them but they feel light. I will rotate with the 2120's that I have. They actually feel "cushier" than the 2120's.
Swim tonight at Franklin HS with LALA
Swim easy tomorrow with FAST, Run 1 hour easy ~ 7 miles
Swim meet on Sunday morning, swimming 3 events plus maybe 2 relays (1500m, 400m, 100m, 200 medly relay, 200 free relay)
Probably run 1 hour easy in the evening ~ 7 miles
It was nice to hear another compliment today from one of the instructors at LTF that I have a lot of respect for. Denise said I looked cut when I was running. She is the best spin instructor that I know of plus she is the nutrionalist that was recommended to me by a good friend. I need to make an appointment with her to work on the quality of my nutrition. I've gotten down to my goal weight but still want to eat for performance and I need some help with that.
Changes in my diet recently have included:
Eating oatmeal with some walnuts for breakfast (plus some brown sugar for taste)
More protein with dinner including about 4 oz or chicken or beef.
Drinking milk instead of water at breakfast and in the evening.
Dropping the amount of rice I eat with dinner.
Dropping the Cheerios from breakfast. Sometimes I eat them as a snack though.
Monday
Run 6 miles 52 minutes HR 143
Tuesday
Swim 2000 meters 42 minutes
Wednesday
Run 5 miles 42 minutes HR 148
Thursday
Run 5.2 miles 45 minutes HR 139
Swim 2500 Meters 55 minutes
Friday
Run 5.6 miles 45 minutes HR 145
I got some new shoes. The new Asics DS Trainer 12, the jury is still out with them as I only have 5.6 miles on them but they feel light. I will rotate with the 2120's that I have. They actually feel "cushier" than the 2120's.
Swim tonight at Franklin HS with LALA
Swim easy tomorrow with FAST, Run 1 hour easy ~ 7 miles
Swim meet on Sunday morning, swimming 3 events plus maybe 2 relays (1500m, 400m, 100m, 200 medly relay, 200 free relay)
Probably run 1 hour easy in the evening ~ 7 miles
It was nice to hear another compliment today from one of the instructors at LTF that I have a lot of respect for. Denise said I looked cut when I was running. She is the best spin instructor that I know of plus she is the nutrionalist that was recommended to me by a good friend. I need to make an appointment with her to work on the quality of my nutrition. I've gotten down to my goal weight but still want to eat for performance and I need some help with that.
Changes in my diet recently have included:
Eating oatmeal with some walnuts for breakfast (plus some brown sugar for taste)
More protein with dinner including about 4 oz or chicken or beef.
Drinking milk instead of water at breakfast and in the evening.
Dropping the amount of rice I eat with dinner.
Dropping the Cheerios from breakfast. Sometimes I eat them as a snack though.
Sunday, February 04, 2007
Training Thoughts
A very good week for me as I have accomplished a couple things.
First, a very good run week with 50.7 miles in 7:09:50. Somewhat mixed up intensities early in the week and easy at the end. It's way too cold for me to run outside so all of the miles have been on the treadmill. Saturday's run had a very low HR which I feel is the result of the higher intensity during the week. Friday was a nice day off from running while tuesday and sunday saw double runs.
Swimming was a bit on the higher side with Approximately 14K in the pool. That will come down a bit this week since I will be swimming a meet on sunday so saturday's swim will be a bit shorter. As of now I'm only swimming the 1500m, 400m and maybe 2 relays but they are really short. I've been doing the Endurance speed workouts from my book and I feel that has helped me a bit. I'm going to add some pull sets early this week since I respond very well to them, and I think they're fun. My flip turns are getting better since I've been practicing them the right way but I don't know if they'll be ready for the meet just yet. I have a problem with under-rotating and I may go back to my old way of sculling a little with my arms during the flip.
Diet has changed a little bit too. I'm down to my goal weight (142 lbs) so I can eat a little bit more now and not feel to tired to train. I'm including more protein in my diet and have been looking for good sources. I have added some (more) chicken to dinner, wallnuts to my breakfast and some milk during the day and at the end. Been eating some peanuts for snacks but not too much, hopefully that can help me with some better quality fats. I'm going to let my weight float now and eat as I see fit but still responsibly. If my weight goes up or down I'll re-evaluate the situation when it comes.
I got a compliment today as someone said that I looked like a runner and had a runner's type body. I started to chuckle at first but looking in the mirror I can see my arms, legs and face are thinner. I've still got some around my stomach but it's less than before and I feel that I could finally run without a shirt and not be embarrassed if the opportunity presented itself.
I feel healthy and strong and that's important to me. Training 14-15 hours during the offseason better pay off or I'm going to be pissed. I don't think I could put anything more into training right now and I'm not sure if I am capable of much more of a load when it's gets warmer outstide and I pick up the biking. I'm going to have to find a way of training smarter to meet my goals or I may burn out by April.
Totals
Swim 13,950 yards 4:40
Bike 54 miles 3:00
Run 50.7 miles 7:09:50
14:49:50
First, a very good run week with 50.7 miles in 7:09:50. Somewhat mixed up intensities early in the week and easy at the end. It's way too cold for me to run outside so all of the miles have been on the treadmill. Saturday's run had a very low HR which I feel is the result of the higher intensity during the week. Friday was a nice day off from running while tuesday and sunday saw double runs.
Swimming was a bit on the higher side with Approximately 14K in the pool. That will come down a bit this week since I will be swimming a meet on sunday so saturday's swim will be a bit shorter. As of now I'm only swimming the 1500m, 400m and maybe 2 relays but they are really short. I've been doing the Endurance speed workouts from my book and I feel that has helped me a bit. I'm going to add some pull sets early this week since I respond very well to them, and I think they're fun. My flip turns are getting better since I've been practicing them the right way but I don't know if they'll be ready for the meet just yet. I have a problem with under-rotating and I may go back to my old way of sculling a little with my arms during the flip.
Diet has changed a little bit too. I'm down to my goal weight (142 lbs) so I can eat a little bit more now and not feel to tired to train. I'm including more protein in my diet and have been looking for good sources. I have added some (more) chicken to dinner, wallnuts to my breakfast and some milk during the day and at the end. Been eating some peanuts for snacks but not too much, hopefully that can help me with some better quality fats. I'm going to let my weight float now and eat as I see fit but still responsibly. If my weight goes up or down I'll re-evaluate the situation when it comes.
I got a compliment today as someone said that I looked like a runner and had a runner's type body. I started to chuckle at first but looking in the mirror I can see my arms, legs and face are thinner. I've still got some around my stomach but it's less than before and I feel that I could finally run without a shirt and not be embarrassed if the opportunity presented itself.
I feel healthy and strong and that's important to me. Training 14-15 hours during the offseason better pay off or I'm going to be pissed. I don't think I could put anything more into training right now and I'm not sure if I am capable of much more of a load when it's gets warmer outstide and I pick up the biking. I'm going to have to find a way of training smarter to meet my goals or I may burn out by April.
Totals
Swim 13,950 yards 4:40
Bike 54 miles 3:00
Run 50.7 miles 7:09:50
14:49:50
Sunday Run - Bike - Run
Run
45 minutes 5.2 miles HR 145
I talked a lot during this run so the HR was a little high.
Bike
Cycle 60 spin Aerobic Endurance HR 131
Run
60 minutes 7 miles HR 141
I got over 50 miles this week in 8 runs and it's the biggest running week that I've had to date. I didn't plan this but I noticed last night that if I ran a double that I could make it.
Last night I started to seriously work on my running cadence. It seems that I was running at 172-174 spm pretty consistantly and am trying to push that up to 180. The steps seem so small that I feel like I could allmost step on my other foot with each stride. My legs hurt a little bit differently where my inner quads are a bit sore. My hamstrings and butt hurt the same. Hopefully this should pass soon, maybe in a few weeks.
I don't plan to keep running 50 miles as 7 hours of running is a large chunk of my total training time. When it gets warm enough my biking will take some of the running time away.
45 minutes 5.2 miles HR 145
I talked a lot during this run so the HR was a little high.
Bike
Cycle 60 spin Aerobic Endurance HR 131
Run
60 minutes 7 miles HR 141
I got over 50 miles this week in 8 runs and it's the biggest running week that I've had to date. I didn't plan this but I noticed last night that if I ran a double that I could make it.
Last night I started to seriously work on my running cadence. It seems that I was running at 172-174 spm pretty consistantly and am trying to push that up to 180. The steps seem so small that I feel like I could allmost step on my other foot with each stride. My legs hurt a little bit differently where my inner quads are a bit sore. My hamstrings and butt hurt the same. Hopefully this should pass soon, maybe in a few weeks.
I don't plan to keep running 50 miles as 7 hours of running is a large chunk of my total training time. When it gets warm enough my biking will take some of the running time away.
Saturday, February 03, 2007
Sat nite
Run
8 miles 1:08:40 HR 136
Yea, yea I know I said I was going to run to a higher HR but I'm kind of torn between the 2 ideas of base building right now. Zone 1 running or zone 2 running. My swim was the important workout of the day so I suppose the run can be a bit easier.
8 miles 1:08:40 HR 136
Yea, yea I know I said I was going to run to a higher HR but I'm kind of torn between the 2 ideas of base building right now. Zone 1 running or zone 2 running. My swim was the important workout of the day so I suppose the run can be a bit easier.
Friday Saturday (so far)
Friday
Swim with LALA
3000 yds at Franklin high school
400 swim, kick, stroke warm up
2X300 pull
10X150 on 2:50
--100 free, 50 stroke
200, 150, 100, 50 cool down
Saturday
Swim with FAST
4100 yds at Schoolcraft
700 warm up
300 free on 5:30
2X150 stroke
300 kick
3X100 free on 1:50
300 free
4X75 on 1:20
300 free
6X50 stroke
300 free
12X25 on :25
Easy cool down
100 kick
100 back
100 breast
100 free
Swim with LALA
3000 yds at Franklin high school
400 swim, kick, stroke warm up
2X300 pull
10X150 on 2:50
--100 free, 50 stroke
200, 150, 100, 50 cool down
Saturday
Swim with FAST
4100 yds at Schoolcraft
700 warm up
300 free on 5:30
2X150 stroke
300 kick
3X100 free on 1:50
300 free
4X75 on 1:20
300 free
6X50 stroke
300 free
12X25 on :25
Easy cool down
100 kick
100 back
100 breast
100 free
Thursday, February 01, 2007
Thursday
Run during lunch, a bit easier since I've hit it fairly hard for 3 days. It's also not the focus of the day.
5.2 miles 45:00 HR 143
Swim 3100 meters
600 warm up
4X150 :20 RI
4X50 kick :15 RI
4X100 :15 RI
4X75 kick :15 RI
4X200 (dec 2-2) :30 RI
200 cool down
Bike Cycle 60 class HR 130
5.2 miles 45:00 HR 143
Swim 3100 meters
600 warm up
4X150 :20 RI
4X50 kick :15 RI
4X100 :15 RI
4X75 kick :15 RI
4X200 (dec 2-2) :30 RI
200 cool down
Bike Cycle 60 class HR 130
Wednesday, January 31, 2007
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.
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
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
Saturday, January 27, 2007
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
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, January 24, 2007
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
Starting to rethink some training ideas during the week. I'll post them at the end of the week.
jaretj
Saturday, January 20, 2007
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.
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, January 18, 2007
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)
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, January 17, 2007
Tuesday, January 16, 2007
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
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, January 15, 2007
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.
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 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, January 13, 2007
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
8X50 kick
4X1100 as:
--5X50 stroke
--2X50 free
--2X100 stroke
--2X50 free
--5X50 free
--2X50 stroke
--2X50 free
250 pull
cool down
Thursday, January 11, 2007
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.
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.
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.
Wednesday, January 10, 2007
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.
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.
Tuesday, January 09, 2007
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.
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, January 07, 2007
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
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
Saturday, January 06, 2007
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
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.
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.
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, January 05, 2007
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.
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"
Freddy Cat checking it out to make sure it's "Race Ready"
Thursday, January 04, 2007
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.
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, January 03, 2007
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 :)
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 :)
Tuesday, January 02, 2007
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
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
Saturday, December 30, 2006
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
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, December 29, 2006
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
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
Thursday, December 28, 2006
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.
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.
Wednesday, December 27, 2006
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.
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.
Sunday, December 24, 2006
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.
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
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, December 23, 2006
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.
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.
Friday, December 22, 2006
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
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, December 21, 2006
Wednesday, December 20, 2006
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
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, December 18, 2006
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.
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.
Sunday, December 17, 2006
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.
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
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, December 14, 2006
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
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
Wednesday, December 13, 2006
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.
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, December 12, 2006
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.
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, December 11, 2006
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.
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.
Sunday, December 10, 2006
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
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.
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, December 09, 2006
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
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
Friday, December 08, 2006
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.
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, December 07, 2006
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.
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, December 06, 2006
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.
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, December 05, 2006
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 :(
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 :(
Monday, December 04, 2006
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.
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
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
Sunday, December 03, 2006
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
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, December 01, 2006
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.
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.
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