Weekly plans

Goals
Swim Long Intervals...Normal training load
Run 45 to 50 miles...Doubles on Tuesday and Thursday
Bike 4 to 5 hours
Get 7 to 9 hours a sleep a night and a short nap on Saturday
Better food choices to drop another 1 pound

Monday
Swim 2600 meters
Run 5 miles

Tuesday
Run 5 miles
Bike 1 hour
Run 5 miles

Wednesday
Swim 3000 meters
Run 5 miles

Thursday
Run 5 miles
Bike 1 hour
Run 5 miles

Friday
Swim 2000 meters or shorter
Bike 1:35

Saturday
Swim 4000 yards
Bike 1 hour
Run 5 miles

Sunday
Bike 1 hour
Run 12 miles

Strange week

I had to cut monday short and take tuesday off for personal reasons. I did the best I could making up the time. I get the most results from running so I made sure that was the focus of the week.

Monday
Run 2.7 miles 22:30

Tuesday
Off

Wednesday (a bigger day)
Swim 2000 meters
Run 5 miles
Bike spin Class 60 minutes
Run 5 miles (tempo)

Thursday
Run 3.5 miles during lunch
Run 6.6 miles on Hines drive

Friday
Run 8.1 miles on Hines Drive - a little too cold for me

Saturday
Swim 3800 yards with FAST
Bike 1 hour on trainer
Run 5 miles on treadmill

Sunday
Bike Spin class 1 hour
Run 10.1 miles on Treadmill

Goals for the rest of February

Simple goals

Swim - Continue with longer hard sets focusing on 400's and 500's 2 times a week and keeping overall volume the same with 4 swims per week.

Bike - Continue with 4 rides of least 1 hour per week with at least 2 rides focusing on raising my FTP.

Run - Increase running volume to 45 - 50 miles per week with no more than 1 day of higher intensity and 1 brick day. 6 to 7 runs per week.

Body - Lose 3 lbs with better food choices. Get 8 hours of sleep each night. Stay healthy to continue with volume of training planned.

Mind - Build confidence in bike ability and prep for outdoor training when available. Swim - when space permits on saturday, move to lane 6 and hold on the best I can.

It's never fast enough :P

I swam another swim meet today, did some decent times for me but I allways seem to be dissapointed with what I've done.

I was really hoping to equal my state meet times from last year but was only a few seconds off. Comparing SCM times to SCY times is a little difficult too. Compared to last year at this meet, I beat all of my times.

1500M Free 24:07.99 - Last year 25:12
200M Free 2:50.00
100M Free 1:17.34 - Last year 1:19
50M Free in a Relay 33.90
400M Free 6:13.4 - Last year 6:30

Some solid improvment from last year in my longer stuff which is really what I've been focusing on for the last 5 weeks. These times are really close to my state meet SCY times (when converted) which means I'm probably about 10 weeks ahead of last year in my swim program.

Really weird week

I think I beat a cold this week with extra rest and some days off of training. Monday and Tuesday I got to bed early just cuz I wasn't busy, Wednesday and Thursday I was really tired so I cut my runs, Saturday I just swim easy prepping for the meet on Sunday. I cut all of my bike rides this week.

I will resume my normal training schedule (run heavy) on monday.

Week in review

Mon Run 10K Swim 2500 meters
Tue Run 8 miles
Wed Swim 2900 meters - sets of 400
Thu Off
Fri swim 2800 yards with LALA - 400's and 200's and 100's
Sat swim with FAST 2400 yards - sets of 200
Sun swim FAST Valentines Meet at Brighton
2300 Meters of racing (1500M, 200M, 100M, 400M, 50M, 50M)
Probably about 1000M of warm up and cool down

Monday 2-4

Swim 2500 meters
600 warm up
300 pull
8X100 on 1:50
10X25 sprint on :40
12X24 kick :10 Rest
250 cool down

Run 6.2 miles in about 53 minutes HR 136

Tired today from not sleeping well over the weekend and the party on sunday evening but I still got everything off as planned.

When I got done with my swim I drove to the north-most parking lot on Hines drive and ran from there. It was misty and getting dark so I stuck to the low traffic area. I was really tired and had to put down a gel to keep going. I've got to get to bed early tonight if I want to complete the week as planned.

Training Thoughts / Plans for the week

5th week into the plan and feeling good. Other than last weekend I've gotten plenty of rest and completed another week of just over 14 hours

3:25 Swimming
4:30 Biking
6:07 Running

Since I was having trouble getting the motivation to ride more I decided to fill in the extra time with running and will continue to do so.

I will be swimming in a meet this weekend and will take it easy on Saturday to rest up a little. This should let me know how my swim is progressing and I expect to be quicker than last year. I'll be swimming the 100, 200, 400 and 1500 in a 25 meter pool.

The most important races are the 1500 and 400 as I would like to go near 24 for the 1500 and 6:10 for the 400.

This week's plans
Mon Swim 2500 Run 1 hour
Tue Bike 1:30 Run 45 minutes
Wed Swim 2500 Run 55 min
Thu Brick 1 hr Bike 30 min Run
Fri Swim 2600 Bike 1:25
Sat Swim 1500 Bike ? Run 45min
Sun Swim at Brighton Swim Meet, Run later if I feel like it.

Sunday-A nicer day outside

Started off with the Spin class at LifeTime. It was OK, not hard nor easy. After that I got on the treadmill looking for a 90 min run but after 20 some odd minutes I just couldn't stand it anymore. I knew the weather was borderline for me to run in but decided to try it anyway.

So when I got home I headed out for a 70 to 90 minute run. I felt good so I went with the 90 minutes.

Bike Spin Class 60 minutes HR 123

Run on Treadmill 2.85 miles 23:29 HR 132

Run on Hines 11.1 miles 1:32:19 HR 137

Saturday 3-A-Day

Swim with FAST 4300 yards 1:15 - Good swim
600 warm up
300 pull
4X500 on 8:00
--500 Straight (came in around 7:15)
--2X250 with :20 rest
--5X100 with :10 rest (came in around 1:25)
--500 Straight
50 easy
6X50 kick
3X250 (75 breathe 3, 100 breathe 5, 75 breathe 7)
300 cool down

Bike on Trainer 1:20 HR 126 147 watts

Run on Treadmill 6 miles 50:38 HR 145

Friday

Just a swim today

2800 meters
800 warm up
300 pull
10X150 as 50 build 25 fast
200 cool down

When I got home I was just about ready to get on the bike trainer when some swimming/tri friends called to say they were going for pizza and a movie...I bolted outta here real fast :)

Thursday

Run 6 miles 50:49 HR 138

Moderate run on the treadmill.

Bike on trainer 1:10 HR 134 153 watts
15 min warm up
6X8 min (2 min @150watts, 2 min @170, 2 min over 200, 2 min easy)
Finish out time cooling down

I've been feeling stronger on the bike but still been having trouble riding for more than an hour at a time so I'm just going to go with more intensity untill I can stand it.

Since I won't be putting in the extra time in on the bike I'm going to jump my running time up a bit to increase my training stress at least untill I can get the bike outside again.

I've been feeling strong lately and I think it's cuz I've been getting a lot of sleep lately. I've gotten 8 to 8.5 hours a night for 6 nights a week for about 3 weeks now

Tuesday Wednesday

Tuesday
Run 45 minutes 5.25 miles HR 139

Bike Spin Class HR 128

Wednesday
Run during lunch 35 minutes 4.3 miles HR 135

Swim 1:10 miutes 3400 meters
800 warm up
300 pull
4X500 on 9:00 (alt 100 hard/100 easy, pull) (8:20, 8:30, 8:15, 8:00 paddles)
300 cool down

Monday nicer weather

Run 8.06 miles in 1:10:09 HR 144

Finally warm enough to run outside.  About 35°F.  

I bagged my swim to get this in and probably won't make it up.

Training Thoughts End of January

So far this month has gone pretty well. I've done more biking that I did last year while holding on to the same speed on the run and improving my swim times. My shoulders feel good as well as my knees, hips and feet unlike last year where my shoulders were killing me. The treadmill running still stinks but the mp3 player has helped me a fair bit.

I'm 6 lbs heavier now than I was last January and I feel that's cuz I've haven't been running as much,  last year I was running 45 miles per week by now peaking over 50 but I didn't have as many cycling miles under my belt.  What's better? Well I can allways lose the weight and I should by April, I'd like to be near 144 lbs then as I feel I'm still overweight at 148 lbs now.  4 lbs in 2 months is very realistic weight loss, I've lost 3 to 4 lbs just this month alone but starting my cycle and not really watching what I've been eating.  I have cut out french fries but that is really it.

I made some good choices and some mistakes this week.

The good choices:
Running easy - I have been doing my longer runs easier this week (and last week) with the intention of reducing recovery time. I was pleasantly surprised at how quickly I recovered from every day running at that intensity. I do a lot of 2-a-days back to back since the weather is so poor and wanted to have energy for swimming and biking.

I ran tempo on Thursday after an easy run and a spin class and felt really strong. The easy run continued through sunday where I ran 1:20 on a treadmill at 6.8 to 7.2 mph (8:50 to 8:20) with an average HR of 134. Today I feel strong and ready to go again.

The bad choice:
This is not really that bad but I put too much effort into swimming this week and it took away from my bike time. Saturday I was really gassed from my swim (which was terrific by the way) and consequently my bike ride afterwards was really too easy to count as training. Monday's swim was hard too, which is also good but not what I wanted to focus on. I finished the week with 4:10 swimming, 4:15 on the bike and 4:35 on the run. The plan was to spend near 6 hours on the bike which is difficult for me on a trainer but not impossible.

Other than being being gassed on saturday I felt fairly strong this week.

This week's plans:
Mon Run 1:00, Bike Easy 1:00 (it's supposed to be warm today)
Tue Swim ~1800 Run 45 min
Wed Swim ~2100 Run 35 min
Thu Bike 1:15 Run 40 min with some strides
Fri Swim ~1800 Bike 1:00
Sat Swim ~4000 Bike 2:00 Run 20 min (bike/run brick)
Sun Bike 1:00 run 1:05

Sat/Sun 26/27 Jan

Sat
Swim 4250 yards about 1:20

Sun
Bike Spin class 1:00 HR 125

Run easy 1:20 minutes 9.3 miles HR 131

Friday 1/25

Swim 2400 meters about 50 minutes
600 warm up
300 pull
5X200 50 easy/50 hard
12X25 kick
200 cool down

Bike on trainer 1:15 HR 132 155 watts

Felt good on bike
15 min warm up
10X 2 min hard 1 min easy
10 min spin 150 watts
2X 4 min hard 2 min easy
Cool down with 150 watt spin

Thursday

I didn't want to go home before I went to LTF so I stuck around at work for just a little while longer and then just went straight there.

Since I was there early I added and extra 30 min easy run before the spin class.

Run 30 minutes 3.4 miles HR 137

A little stretching here

Bike Spin class 60 minutes HR 132

Run right afterwards 30 minutes 3.7 miles HR 146

Wednesday Swim Run

Swim 2600 meters
500 warm up
300 pull
4X400 on 7:00
200 cool down

Run
1 Hour 7 miles HR 141

Wasn't really sure where to put the priority, I decided late in the day to put it on the run since it was the longer of the two. (But not by much)

I was surprised that I was comming in fairly easily in 6:40 on the 400's. I put 6:30 in for a seed time for an upcomming meet since that is what I swam last year, looks like I'm going to beat that one.

Anywho, half way through the run I had to pee so I put a towel over the treadmill to save it, it worked. The second half I felt much better.

Tuesday

Run 45 minutes 5.2 miles HR 135
Bike 1:00 HR 128 139 watts

My running HR keeps falling and I'm not quite sure if I should pick up the pace or stick with it.

I normally use Daniels paces for intensity and I'm closer to the easy pace now than I've ever been.  
Friel HR training says my zone 1 is 115 to 148 and zone 2 is 149 to 158 so most of my easy running is deep down in zone 1 right now and I feel I should be training in lower zone 2.  Currently I feel strong but have lacked the motivation to ride on the bike trainer for much more than 5 hours.

Starting next week I'm going to be adding a different run training stress for 1 day.  Since I have historically responded well to 1 mile tempo intervals (and they are my favorite too) I'm going to find a place to add 3 miles of tempo.  8% of 35 miles a week is 2.8 miles which is close enough to 3 miles for me.

Monday 1-21

Business as usual

Swim 3000 SCM
800 warm up
4X500 as 100 hard/100 easy, pull, 100 hard/100 easy, pull w/paddles
200 cool down

I like the 100 hard/100 easy cuz the time goes by fast and it's easy to count but it sure is hard when it's done right.

Just for reference I brought the hard ones in at 8:10.

Run on treadmill (still too cold for me)
3.5 miles 30 minutes HR 135
Uneventfull junk miles

Sunday 11-20

Last day of the week went as planned.

Bike
Spin class, kept it easy since it was just junk miles
60 minutes HR 125

Run on Treadmill
8 miles 1:11 HR 133
Very easy since I was really only looking for run time not quality.

I'm starting to understand why we have easy runs...basicly to be able to do the next planned work out. Instead of running harder and needing 36 hours to recover, I ran easy and will be recovered by tomorrow morning and ready for a quality swim workout.

Training Thoughts 1/19

It's so difficult for me to ride much more than 1:30 on the trainer that I'm thinking of just making the best of that time. Untill it's warm enough outside to ride longer, I'll do some more quality work instead of quantity.

The last 2 weeks have been fairly consistant with about 11,000 yards of swimming, 5 hours of biking and 35 miles of running. I've been healthy and rested and feel mentally strong towards my training although I have had a personal problem that troubled me during the week. Good friends helped with that issue but I still feel like I let people down that trusted me.

On to training talk:
Swim
I feel very healthy and strong. Shoulders feel great unlike last year at this time. I feel it's because I've reduced my use of paddles to about 10% of my swimming compared to about 30% last year. I've gone back to 200's for a while and have been consistantly been doing repeats on 3:30 in a SCM pool. Last year at this time I think I was doing them on 4:00. I like doing the 50 easy/50 hard during the 200's, they are interesting and challenging. Next week I'm going to change it up a little and go back to 500's with 100 easy/100 hard one time and 100's and 200's with the other 2 week day swims.

Bike
As I said before I'm going to keep the bike rides down to no longer than 90 minutes and work on quality. I experimented with some FT workouts this week and felt good about them, they were hard but doable. I've been staying away from the spin classes only cuz the trainer has been more conveinent lately. I'll probably do the spin class tomorrow morning (sunday) as I'm going to be on the treadmill again. Still looking at targeting 5 to 6 hours for the next couple weeks.

Run
All my runs this week have been on the treadmill in contrast with last week where all of my runs were outside. Hopefully it will get warmer this week and I can move outside again. I really need 35 deg F to be comfortable. I bought 2 pairs of shoes this week, a pair of Mizuno Wave Rider 10's again and a pair of Wave Elixers. I've been wearing the Elixers since tuesday and am very happy with them. They fit well and seemed comfortable right out of the box. My older shoes were Wave Riders so I know the new ones will work when I start running long miles outside again.
I introduced a little bit of speed this week to break things up and make the run interesting but the bulk of my running has been easy. My hips, knees and feet all feel healthy so I expect to keep this amount of running load untill I move completely outside again.

Next 2 weeks will still have a lot of easy workouts, after that I get to run some more tempo and bike a little harder. My swim load will stay the same but possibly moving to longer intervals depending on how I respond to the 500's this week.

Peterborough is looking like it is comming off my schedule since I haven't found anyone else that is doing the race. Muncie is 4 weeks before Steelhead and is looking like a good tune up race since I have done it before. It would be a good place to work on my bike pacing as the bike course was fairly similar to Steelhead as I remember. I would intentionally go easier on the bike to see how I can run afterwards. Being a lower key race would take pressure off of me to perform on the bike.

Next week's schedule
Mon
Swim ~1:00 sets of 500
Run Easy 30 to 45 minutes

Tue
Bike 1:45 Moderate Aerobic
Run 45 min Easy

Wed
Swim ~ 2500 Base Intervals
Run 55 min Moderate Aerobic

Thu
Brick 1:00 Bike/30 min Run

Fri
Swim ~2400 Fartlek Intervals
Bike 1:15 Moderate Aerobic (might move to sunday)

Sat
Swim with FAST
Bike 3:00 (in my dreams :P)
Run 35 min with some strides (might move to friday)

Sun
Run 1:20 Moderate Aerobic

More from this week

I've gotten a little behind on the blog so here's what I've done. Everything has been inside this week.

Tue
Run 7 miles 1:00 on treadmill HR 144
Bike on trainer 1:00 150 watts HR 131

Wed
Swim 2700 meters
Run 5.3 miles in 45 minutes with 16 min tempo HR 147

Thu
Run at lunch 4.7 miles in 40 minutes HR 139
Bike on Trainer 1:30 150 watts HR 131 again

Fri
Swim 2700 meters

Sat Swim 3800 yards
Run 7 miles in 1:00 HR 135
Bike on Trainer 1:06 135 watts HR 119

Sun
Planned 1 hour Bike
1:10 to 1:30 Run depending on how I feel

Monday 1-14

A little tired from not sleeping well

Run 30 minutes on treadmill
3.5 miles HR 136

Swim 1800 meters, short swim to just get movement

Saturday Sunday

Saturday
Swim 3900 yards in the morning

Felt OK, led lane.  I liked the layout with some of the other strokes.

Bike on Hines
30 miles 1:30 HR 128

Cold and not very pleasant ride for me.

Sunday
Run on Hines
13 miles 1:47:41 HR 142
Nicer weather to run in. HR seemed low for this pace.

Friday 1/11

Swim after work, kind of felt a little off.

2350 meters
800 warm up
300 pull
5X150 :15 rest (50 easy, 25 hard)
12X25 kick :10 rest
200 cool down

Bike when I got home
60 minutes 160 watts HR 137
Got this idea from Clas Bjorling's post on Alternative Perspectives
15 min warm up
4X8 minutes moderately hard (174, 182, 185, 189 watts)
2 min easy between intervals
5 min easy

Training in the cold

For some stupid reason I thought I could bike outside today without any issues. The Weather Channel said 40 degrees but it seriously felt like 30 degrees.

Anywho, the only issue I had was that my feet were cold. Colder than I realized as I needed to take a few minutes and warm my feet at home before I ran. The rest of my body was fine.

Bike 19.9 miles 1:10:11 125 watts HR 126
Run 2.6 21:54 HR 137

Wednesday 1/9

Run after work on Hines starting at Northville Rd going north. Run up and over Cass Benton Hill 3 miles out and then run back.

Brisk Run 6 miles 50:35 HR 141

Swim
2500 meters
800 warm up
300 pull
12X100 on 1:50 (came in 1:38)
200 cool down

Tuesday

A bit easier today since I was pretty tired from yesterday's run.

Swim
2100 meters
600 warm up
300 pull
7X100 on 1:50
12X25 kick
200 cool down

1:30 on the bike trainer HR 129, 137 watts (143 excluding 15 min warm up)
Goal was to keep the power between 140 and 150 watts staying as close to 145 (70% of FTP) as I could. Just a long steady ride.

I watch the 2003 ITU Triathlon from Edmonton and the 2003 IM Germany while riding to keep me motivated. Just some tape I randomly put in.

AAAHHHHH!!!

Oh, I'm feeling last night's run now!!!

Monday

Since it was so warm today (63 F) I couldn't waste the opportunity to run long so I chose to bag my swim and extend my run. I'll swim on Tuesday instead.

Run on Hines drive 14.1 miles 1:59:57 HR 145
I was tired and really needed another gel but I stuck with it.

Training Thoughts

The past few weeks have served as a template for the next several. There are 20 weeks untill DATT and 30 weeks untill Steelhead, it's time for me to start getting serious.

This week was 14 hours long and I accomlished a more balanced week with respect to biking.
23% Swim
46% Bike
31% Run
For this early in the year that's a lot of biking for me, I really think that's going to be the key to next season.

I'm going to try to work off of this basic week for a while.
Mon - Run Swim
Tue - Bike Run
Wed - Swim Run
Thu - Bike/Run Brick
Fri - Swim Run
Sat - Swim Bike (Bike quality)
Sun - Bike Run

4 Swims Near 4 hours
4 Bike rides - 5 to 6 hours
6 Runs - Near 5 hours

Going to keep the intensity on the swim and bike but am going to wait a while to bring it to the run as I don't thing I'm strong enough right now.

Sunday

Bike spin class this morning 60 minutes HR 130

Run on Hines in the slight drizzle, fairly warm warm outside at 45 degrees F
1:13:19 8.76 miles HR 141

Weeks totals
10850 yards swam 3:35
106 miles on the bike 5:30
35.56 miles run 4:58:47

14:03:47 total hours

Saturday - The running streak comes to an end :(

I didn't really plan it but I have run 11 days in a row now and today will be the first day without a run. Still not big miles but I should finish the week with around 34 miles.

Much bigger week on the bike with 4.5 hours allready and have 1 hour planned for tomorrow.

So today I got a swim in with FAST, a little less yards but we had Dawn help some of us on starts. She explained some things I really didn't understand and still need to work on.

3300 yards in about 1:10
550 warm up
3X500 on 7:45, 8:00, 8:00
4X100 kick with fins
4X100 on 1:50 IM, free, IM, free
6X75 free on 1:20
Starts

Bike 2:00 about 40 miles 144 watts HR 130
Really just mixed things up to keep it interesting, put in an old Tour de France tape and fast-forwarded through the boring parts.

15 min warm up
10X3 min over 160 watts 1 min easy
25 min moderate, near IM pace 145 watts
4X4 min over 170 watts 2 min easy
10 min IM pace
finish out easy

Friday

Swim 2400 meters
400 warm up
300 pull
5X200 on 3:30 (50 build, 50 decend :20 rest)
12X25 kick :15 rest
400 cool down

Run on Hines Drive
5.4 miles 46:23 HR 142

Thursday

Spin class 1:00 HR 128

Run immediatly afterwards 20 minutes 2.5 miles HR 145

Bricking it today and I felt really good on the run afterwards although I had to pee pretty bad for the last 10 minutes.  I got a good stretching session in before the bike and after the run as well.

Wednesday

Swim 2700 meters
800 warm up
300 pull
7X200 on 3:35 (I had :20 rest)
200 cool down

Run 5.25 miles on treadmill
45 minutes HR 145

A new year but still a week before my next cycle

Bike on trainer
1:30 ~28 miles 139 watts HR 123
Mixed up intensity
20 min warm up
10X3 min hard 1 min easy (over 160 watts / near 100 watts)
10 min at IM pace
2X6 min hard 2 min easy
Cool down

Run on Treadmill
45 min 5.25 miles HR 145

Monday

Swim 2000 meters
800 warm up
2X500 free
200 cool down

Run on Hines drive
8.3 miles 1:09:05 HR 145

Training Thoughts

With one more week of prep to go I'm feeling good about starting a new cycle.

Last week went OK but the Holidays screwed up the beginning an I felt like I was catching up all week. I met my goals for the week with:
4 swims, 14000 meters in 4:40. A little more distance than I really planned but the 500's went pretty fast during the week.

4 bike rides between spin class and the trainer. Exactly what I expected for the week with 4:10 of riding at varying intensities

6 runs between the treadmill and the road. The weather didn't cooperate every day so I had to cut some runs short and do some on the treadmill instead of outside but I got my 30 miles in 4:22.

January will see more biking while reducing swimming slightly since I seem to be spending a disproportionate amount of time in the water compared to the other 2 sports. I would like to be 5 to 6 hours per week on the bike, about 4.5 hours of running and near 4 hours of swimming.

I'm not really sure if I can (or want to) commit 14 hours a week right now but I'll set the bar at the higher point right now since I've been pretty consistent in my prep. With any luck it will be warm enough for me to get the bike on the road once in a while and continue running on Hines drive consistently.

The last sunday of the year

Bike in spin class 60 minutes HR 127

Easy run on Hines Drive 6.45 miles 56:17 HR 140

Saturday (continued)

Swim 4000 meters
800 warm up
Moderate
300 straight :25 rest
300 (50 hard / 50 easy) :25 rest
2X150 pull
4X75 :10 rest
6X50 :10 rest

200 straight :25 rest
200 (50 hard / 50 easy) :25 rest
2X100 Pull
4X50 :10 rest
8X25 :10 rest

100 sprint :45 rest (1:25)
2X50 sprint :30 rest
4X25 sprint :30 rest

200 cool down + 200 to get to 4K

More to follow, I just had lunch :)

Here's more
Bike 1:05 on trainer 142 watts HR 127
An interesting indoor ride again. These have been working well for me.
15 min warm up
10X2 min hard (180 watts) 1 min easy
3X4 min hard (180 watts) 2 min easy

Run on Hines drive in the cold
6.4 miles 54:23 HR 143

Friday / Rainy day

Swim at LTF 3000 meters ~ 1:00
Staying with the 500 theme I did some more
800 warm up
500 as 100 hard, 100 easy, 100 hard, 100 easy, 100 hard (1:00 Rest)
500 moderate pull (:30 Rest)
500 as 100 hard, 100 easy, 100 hard, 100 easy, 100 hard (1:00 Rest)
500 pull w/paddles
200 cool down

I think I'll stick with the 500's for another week with mixed up more like today.

Run was cut short cuz of the rain. I was concerned about getting sick.
3.3 miles 28:50 HR 141

Thursday Run / Bike

Run on treadmill for 40 minutes ~4.5 miles HR 142
HR seems skewed for the speed, that treadmill was weird.

Bike spin class HR 133, I felt pretty good on this ride.

Wednesday - Sticking with the plan

With the holidays this week I missed my ride on monday so I made it up today.

This morning:
Run on Treadmill, I should have waited and ran outside.
30 minutes 3.5 miles HR 141

Swim 4000 meters 1:20
800 warm up
6X500 alt swim, pull...last one with paddles.
200 cool down

This evening:
Bike 1:05 on Trainer HR 132 bpm 142 watts
15 min warm up
10X1:30 @~180 watts :30 easy (about 88% of last season FT)
5X1:30 @~210 watts 3:00 easy (about 102% of last season FT)
Cool down
This workout was relatively difficult at the end.

Monday Tuesday

Monday Christmas Eve
Swim 3000 meters
Long sets today
800 warm up
4X500 swim, pull, swim, pull
200 cool down

Tuesday Christmas
After the festivities I went for a run on Hines Drive
6 miles about 52 minutes HR 141

Training Thoughts

A pretty decent week with:
4 swims @ 14000 yards
4 bike rides between spin class and trainer @ 72 miles
5 run @ 25 miles
Just over 12 hours of training

So the frequency has been fairly consistant and now it's time to bump up the running miles and bike intensity.

Shooting for 30 miles on the run this week, no particular intensity just junk miles and whatever I feel is fun.

I want to stick with about 4 hours of cycling if it's all done indoors but I want a little more intensity at home. If I get on the road I'll just go however I feel.

I discussed my swimming goals with a friend from my club (Drew), I want to swim the best that I can in the 1650 at Michigan Masters State meet in April and he suggested longer sets for a while, specifically a bunch of 500's at varying intensity. I think I've exhausted my benefits from my 200's and the new stress is in order. Now my swims might be a little bit long for a while but hopefully my long stuff will get better as I'm not really concerned with any shorter than 500 yards.

My 1650 PR is 24:15 and my 1000 PR is 14:33 so I figure my harder days I will need to be bringing in my 500 meter* sets near 8 minutes with the appropriate amount of rests to do the repeats with enough intensity. I think it is realistic for me to drop my 1650 time to the low 23's and my 1000 time to the high 13's.

*(I nomally swim my workouts SCM and compete SCY)

Sunday

I got on the spin bike on Sunday morning but I was so tired I couldn't push my HR up like normal. I just spun through the class easy and took the rest of the day off.

Saturday

It was a great swim at LTF Novi this morning. It was funny to see other LTF members' look of amazement at us swimming with more than one person per lane in the lap pool. One of the lanes had five people in it which is nothing for us, but to them it's inconceivable. We had 15 total with some club members getting others in with guest passes.

Anywhoo...3800 meters plus some more 50's at the end

12/22/2007
Jaret's Crazy Sets of 200's
800 Warm up
2 times through:
200 straight
200 w/25 non free 175 free
200 pull
2X100 :15 rest
4X50 :10 rest
8X25 :10 rest
200 easy pull no paddles

200 cool down

Run on hines 8.5 miles 1:09:46 HR 144
A little warmer today (40 degrees F) but I should have had something on my ears.

Monday to Friday

Mon
Run 3.4 miles 30 min on Treadmill
Swim 3500 meters
Bike Spin class 60 minutes

Tue
Run 3.5 miles 30 minutes on road

Wed
Swim 3100 meters
Run 3.4 miles 30 minutes on Treadmill

Thu
Run 6.1 miles 51 minutes on road
Bike Spin Class 60 minutes

Fri
Swim 2200 meters
Bike on Trainer 1:00 141 watts HR 124

Catching up

Wed 12/13
Swim 1500 meters
Run 5 miles 41 minutes

Thursday
Cycle 60
Run 5.3 miles 44 minutes

Friday
Off

Saturday
Swim 3500 yards
Run 7.25 miles 1:01

Sunday Off

Tuesday

Yes, I ran in the rain (light rain).  Those new shoes work really well in the wet stuff even when I was running through the puddles.  

They are exceptionally warm, maybe too warm but that's OK with me as long as my feet don't sweat too much.  This is exactly what I need to get me through the cold winter months.

6 miles in about 51 minutes HR 141

I decided not to make up the bike ride from yesterday and went to bed early.

Monday

Only time for swimming

3300 meters 1:10
800 warm up
4X200 :15 rest decend
100 kick
4X150 :15 rest decend
100 kick
4X100 :10 rest decend
100 kick
4X50 fast :15 rest
200 cool down

Training Thoughts

Still got my frequency in although it was a little bit longer last week.

A lot of time came from swimming which I was doing more of since my club it in the USAT Club Challenge and this month is the swimming part of it. 18,600 yards (5.5 hours) is a lot of swimming for me and I won't keep doing it after we reach 500 miles for the club. I'll go back to about 12,000 a week probably after today.

Running went well except for tuesday when I just couldn't stand the treadmill any more. I got a pair of waterproof trail running shoes that I'm breaking in to keep me running during the cold sloppy months. 5 runs on 4 days worked out well. I was just so tired on saturday that I moved that run to sunday morning.

Biking went OK as I got some trainer time in but still mostly spin classes. January is the month I'm planning on biking a lot on the trainer since that's when my next training cycle.

Saturday Sunday

Saturday
Swim with FAST 4200 yards.  Very close to Wednesday's swim but in yards.
650 warm up
6X200 free decending 3's on 3:30
2X250 pull :20 rest
10X100 free decending 5's on 1:45 (came in as fast as 1:20)
8X50 on 1:00 decending 4's
250 extra easy pull
200 cool down

I was really tired so I took the rest of the day off.

Sunday
Run on Treadmill 30 minutes 3.3 miles HR 133

Bike Spin class HR 121

Run on Hines, trails and road  46:52 5.3 miles HR 139

Thursday Friday

Thursday
Run in the snow with my new Gortex trail shoes.  I'll get some pictures soon.  
Salomon XA Pro 3D XCR  They are incredibly warm, my feet were sweating while the outside temp was 28°F.

7.3 miles 1:02 HR 142

Bike spin class 1:00 HR 136

Friday
Swim 3000 meters at LTF

Bike on Trainer

Wednesday

Run 20 minutes during lunch...that is all I could take :P 2.3 miles HR 136

Swim long after work
5200 meters
800 warm up
3X300 pull,swim,pull
6X200 free decending 3's on 3:50
2X250 pull :20 rest
12X100 free decending 5's on 1:55
8X50 on 1:00 decending 4's
200 cool down

Tuesday

Run 7.3 miles in 1:01:07 HR 141

It was pretty cold for me. (25°F or -4°C) While I dressed warm, my hands got really cold and felt like they chilled the rest of my body. So much I took a hot shower when I got home instead of riding on the trainer like I had planned.

Monday

Swim 5000 meters...Yes 5K
800 warm up (200S,100K,200P,100K,200S)
1500 as 10laps, 9, 8, 7, 6, 5, 5, 4, 3, 2, 1 with 15 sec between
1000 (100K,200S,100K,200P,100K,200S,100K)
1500 again as 10laps, 9, 8, 7, 6, 5, 5, 4, 3, 2, 1 with 15 sec between
200 cool down

Bike Cycle 60 spin class HR 131

Continuing with Frequency

I got all of my workouts that I planned done last week.  Those included:
4 swims
4 bike rides
5 runs
Now they were short like I planned and it's a good start to my prep period.

This week I plan to increase my bike time from 3.5 hours to 4.5 hours and since we have the USAT club challenge going on now, I'm going to increase my swim volume this week only since the club should be at 500 miles by the end of the week.  My shoulders are feeling good so I'll be looking at 4500 to 5000 meters a swim.

Sunday

Bike spin class 60 minutes HR 134
HR 142 without including warm up and cool down

10 min transistion run...I really didn't feel like running on the treadmill

Friday Saturday

Friday
Swim 3000 meters - sets of 400 plus warm up and cool down
Bike 30 minutes on new trainer - Just trying it out.  I got a brand new Kurt Kinetic Road Machine.  It's very smooth and very quite.

Saturday
Swim 2500 yards in about 1 Hour, I had to stop early to tape people in the pool
Run 6.3 miles 52:51 HR 145, easy run in the cold weather.  I dressed right and only my hands were cold.

Wednesday Thursday

Wednesday

Swim 3000 meters
800 warm up
300 pull
16X100 free on 1:50
300 cool down

Run 2.9 miles 24:23 HR 142

Thursday
Run 3.5 miles 30:00 HR 143

Bike Cycle 60 spin class 60 minutes HR 134 
HR 140 not including the warm up and cool down

Tuesday's faster run

Mile repeats again, I really like doing them but I had to run them on the treadmill this evening

7.55 miles 1:02:35 HR 151
15 min warm up
3X1 miles w/5 min easy @ 7:20 HR 158, 7:10 HR 162, 7:00 HR 168
15 min cool down

I bumped back down to 3 repeats since I'm not really training for a race right now.

Monday training

Consistant with my plans to bring my frequency up.

Swim 3000 meters
800 warm up
300 pull (no paddles, I'm letting my shoulders get better)
11X150 (50 moderate, 25 fast, 50 moderate, 25 fast)
250 cool down

The 150's are harder than then look.

Bike 60 min Spin class HR 139 which is high for a spin class.

Time for frequency

Some might call this a prep period since I am getting ready for my next training cycle.

My goals for this year is to peak for DATT and Steelhead 70.3

In 2007 I went 11:39:29 for the DATT. Looking at the times I feel it is very possible to drop 20 minutes from that.
In 2006 I went 5:05 for Steelhead. I made many mistakes during that race and will do my best not to repeat them.

The most important race for me is Steelhead. Not cuz I want to qualify for Clearwater, that might be a disaster, but cuz I want to do better than the last time. Other than DATT in 2007, I've never put together a solid HIM run.

Steelhead Goals '08
Swim 0:32:00
Bike 2:25:00
Run 1:45:00
Transitions 0:07:00
Goal 4:49:00

Now I'm considering these goals as what I can do on a good day, tapered and well prepared. They are not far fetched in any way.

Swim: On a calm day with the current at the race site this is very well within my reach. In 2006 I swam a 34 while getting beat up, I'm a much better swimmer now. I will follow the same plan as last season being consistant from week to week. I have other goals leading up the the Michigan Masters state meet which coincide with this one including the 1650 at 23:45 and the 1000 at 14:10. 4 swims a week totaling near 12,000 yards/meters on a consistant basis should keep me heathy and improve my times.

Bike: This is the key. I rode a 2:25 in 2006 but it was a bit quick for me and it showed on the run. I want to be able to ride a 2:25 and still be strong. Smart bike time is the answer and I'm going to put more focus on the bike that I ever have before. Consistant weeks of longer rides and intervals is how I'm going to do it. I'm also going to start earlier this season unlike last season (which wasn't bad) where I focused on the run.

Right now I want to get the frequency up to 4 rides a week. I'll start with 3 spin classes and 1 trainer ride. The spin classes are 60 minutes each and in my opinion, if they are done right can be very benificial. Some people don't believe in them but the classes at LTF seem to have good ideas behind them. The trainer ride will start at 60 minutes and build from there, the details of the bike plan are still being worked out. If I can get outside for any of those rides without compromising my health, I'll do that instead.

Run: I can allready run my goal time easily so longer stuff to maintain while still doing my usual tuesday fast stuff will be the plan. I seem to get so much out of mile repeats that I'll continue them untill my returns diminish. After that I'll test some workouts from Daniels and see if that stimulates me.

Right now I will get my run frequency up to 5 runs a week starting with shorter 30 to 45 minute run with one longer one. I want to start with 3.5 hours of running peaking with 5 to 5.5 hours.

My next cycle starts January 7th, I will loosly follow the training plan from the book I've been using substuting workouts that I feel will train my weaknesses while not compromising my bike time. 20 weeks untill DATT then another 10 weeks untill Steelhead. The race season is still up in the air but other races I am planning to do include:
AnnArbor Triathlon or Rockman Tri (HIM)
Waterloo Tri (Not sure of the date)
Peterborough (HIM)
Sylvania Oly
USAT MERCRS Championship Lake Mattoon Beach, Mattoon, IL
An XTerra Rac in late August, race details haven't been released yet.

Sunday

Bike Cycle 60 1 hour
Run 5K easy

missing time 11/9 to 11/25

Some training from 11/9 to now

Weekend swim Saturday 3500 yards
Monday swim 3000 meters Cycle 60 1 hour
Tues Run mile repeats 4X1 mile 7:25,7:20,7:16,7:16
Easy Run 5.4 miles Swim 2500 meters
Thurs Cycle 60 1 hour
Friday run easy 5.4 miles
Sat Swim 3500
Monday swim 3000 meters
Tuesday off
Wednesday off
Thursday Turkey trot 10K 43:30 HR 175---PR moved VDOT from 45 to 47 :)
Friday swim 2500 meters
Saturday swim 3200 meters

Wednesday Thursday

Wednesday

Run 5.3 miles 44:10 HR 138

Easy run on Hines Drive

Swim 2000 meters, same workout as monday only shortened

Thursday

Run 5.6 miles 45:46 HR 140

Easy run again on Hines Drive

Bike

Cycle 60 Spin Class HR 136

Tuesday

It was pretty nasty outside so I moved my faster run indoors.
Run 8.5 miles 1:10:34 HR 147
15 min warm up
1 mile at 7:25 HR 152
5 min easy recovery
1 mile at 7:25 HR 155
5 min easy recovery
1 mile at 7:19 HR 160
5 min easy recovery
1 mile at 7:14 HR 162
~10 min easy cool down

I felt pretty strong like I could have gone harder, that's good...I think.

Monday

Swim at LTF 3000 meters
One of my swims

1 X 800 Warm up
--200S,100K,200P,100K,200S
1 X 200 Free Straight
1 X 200 25 non-free 175 free
1 X 200 Pull
4 X 50 Free :10 rest
1 X 200 Free Straight
1 X 200 25 non-free 175 free
1 X 200 Pull
4 X 50 Free :10 rest
2 X 100 Free :15 rest
1 X 200 Pull
2 X 100 Cool down

Friday Saturday Sunday

Friday
Swim 2500 meters at LTF

Saturday
Swim 3600 yards with FAST
Run long 12.2 miles 1:41:50 HR 141

Sunday
Mountain Bike on the Poto again, this time a little easier.
18 miles 1:47 HR about 135

Thursday

Run short hilly route during lunch
5.35 miles 44:42 HR 142
Felt good, really wanted to get an earlier run in

Bike on Poto
18 miles 1:43 HR 146
Felt really good, that's the best time I've done on that trail.  Did a lot of riding on the big ring.

Wednesday

Run 5.3 miles after work 44:48 HR 139
Easy run for junk miles

Swim 2000, tired and non-motivated

Tuesday - Dave's track workout

Run 8.1 miles 1:01:52 HR 154 ave

2 mile warm up
10X500M with 300M recoveries
~1 mile cool down

Getting better at these workouts, think my footspeed is getting better

Edit:
Am I getting better?
I found the workout file for the exact same workout done on June 5.  It doesn't appear that I am running much faster at all :(
Here is some data:
From 6/5/07
Dist  time HR
500 1:58 160
300 1:31 143
500 1:58 165
300 1:35 145
500 2:02 167
300 1:32 148
500 2:00 167
300 1:41 143
500 2:01 169
300 1:39 147
500 2:00 170
300 1:37 145
500 2:03 170
300 1:43 143
500 2:02 169
300 1:43 146
500 2:00 170
300 1:40 145
500 2:01 169

From 10/30/07
Dist  time HR
500 2:03 158
300 1:43 141
500 2:05 162
300 1:41 144
500 1:59 172
300 1:39 154
500 1:59 173
300 1:43 157
500 1:59 175
300 1:42 158
500 1:58 177
300 1:44 156
500 2:01 176
300 1:45 151
500 2:01 176
300 1:44 153
500 2:00 177
300 1:45 152
500 2:00 177

Monday

Back to swimming at LifeTime
3100 meters
600 warm up
300 pull
2X150
300 pull
3X100
300 pull
4X75
300 pull
6X50
100 cool down

Bike
Spin Class Hills 60 minutes HR 131

Friday Saturday Sunday

Friday - Off

Saturday
Swim with FAST 4000 yards - mostly free
Run on Hines 5.4 miles 46:37 HR 139

Sunday
MTB with Dave Z at Island Lake Rec area 14.5 miles ~1:30 easy
Run Long(er) 10 miles 1:24:56 HR 136
HR was abnormally low, I would have expected an average closer to 140.  Legs were tired near end.
Just over 36 miles for the week, that's where I would like to hold it while I bring my bike volume up some.

Thursday

Not too cold to run outside yet, I had a little time before it got dark.

Run 8.4 miles 1:09:53 HR 144
Felt OK, had to keep a watch on speed to keep the pace lower, fairly pleasant run out past the taboggan hill that I plan to do hill repeats on this spring prepping for DATT.

Tuesday Wednesday

Tuesday
Run Dave's track workout
3X1 mile with 400m rests
6.2 miles 49:14 HR 155

I like doing mile repeats, I feel they give me the most bang for the buck.  The next day I allmost allways run faster with a lower PE and HR.

Wednesday
Run 6.25 miles 51:31 HR 143  Seemed easy had to slow myself down.

Swim with LALA 2200 yards
300 swim warmup
3X100 free
300 pull
3X100 kick
8X50 on 1:00
6X50 on :55
4X50 on :50
2X50 on 1:00

Catching up

Thursday
Run 8.5 miles 1:10:24 HR 147 8:13 pace

Friday
Run 5.4 miles 44:06 HR 146 8:13 pace
Swim 3000 yards - a lot of breast stroke

Saturday
Swim 4000 yards - mostly free

Sunday
Run 10.4 miles 1:28:54 HR 144 8:34 pace

Monday
Off - I worked on my son's car :P

Wednesday - Shoulder is feelling good

Like the title says my shoulder is feeling good, no problems with the swim at all.

Swim with LALA 3000 yards
After the warm up we did a 1650 that was kind of interesting.
After so many laps we got an 18 second break, it went like this:
11 laps, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
So the swim got faster and faster as it got closer to the end.  In fact, I think I swam the 4 laps under1:30.

Run on Hines
Easy run 4 miles about 35 minutes really low HR

A bit of a rocky weekend

Friday
Swim with LALA 3000 yards with some stroke work but I got it all in

Saturday
Swim with FAST 4000 yards...Stroke and drill work too but one again, we got it all in.

Bike at Holley Rec area on Gruber's Grinder
15.5 miles in about 1:45
Very difficult trail to ride. Sometimes hard to follow cuz of the leaves. Sometimes very difficult physically with steep climbs and technically with odd turns, obstacles, rocks, roots and trees.

Overall this is probably the most technically difficult trails I've been on. I put it on par with Highland Rec area's trail. I fell pretty hard about 10 miles into the ride.I was making a quick sweeping left and my front tire ran over a small branch and slid away from me. It dropped me down on my left elbow which in turn jammed my shoulder. About 10 minutes later I did it again. At first I thought I broke my collarbone but I was OK, the second time I was really felt that something was broke, but again I was OK. I rode easier for the rest of the ride.

Since I had the shoulder issue I decided to take Sunday and Monday off so no running or swimming but Sunday morning I did go canoeing with Karen and friends and I felt OK. That little trip was a lot of fun.

Tuesday I was still a bit sore but feeling much better and since this is the off season I decided not to do the track workout and rest. I'm going to try and swim on Wednesday and see how I feel.

Thursday

It's not so nice outside now so I decided not to go mountainbiking.  It looks like it's going to rain at anytime.

Run 7.7 miles 1:04:36 HR 139
Easy run, shoes felt good, starting to get colder outside at 51°F.

Wednesday

Run 5.25 miles in about 44 minutes HR 141
Easy run, just junk miles since swimming is today's focus.

Still working with the new shoes, hopefully they break-in soon cuz I'm going to be pissed if I blew 90-some odd dollars on a pair of shoes I'll delagate to just walking with :P

Swim with LALA
Didn't get the whole workout in cuz we ran out of time.  Stroke work takes me forever.  I got to swim with my buddies Jon and Gary.

400 warm up
4X100 Kick - fly, back, free w/fins, brst w/out
2X100 IM

10X150 pull, free, stroke, repeat
That's as far as I got

Tuesday - Dave's Track Workout

I've been doing these for about 4 weeks now and I don't know if I am any faster.  I'm getting better at pacing for the workouts though.

Looking at data from 4 weeks ago I noticed that I'm now running 5 to 7 seconds faster per mile.  I really think that is from learning the pacing and not from a gain in fitness.  Last week I ran about 24 miles, this week I'll probably be closer to 30 miles now that I'm feeling recovered from IM Wisconsin.  

So last night I had about a 10 minute warm up and then 8X600m trying to stay under 7:00 min/mile with 200m recovery followed by a 10 minute cool down
Times were:
2:37 started easier
2:31 too fast
2:32 too fast
2:36 better
2:36
2:35
2:32 finishing up trying to stay with Jon
2:27 Just about everything I had

The new shoes I've been doing my junk miles in aren't doing so well but the jury is still out on them sinceI only have about 40 miles on them so far.  I got a pair of Mizuno Wave Precision 8's.  I biggest difference between them and my Wave Riders is that the forefoot has less cushioning while the heel area seems to be about the same.  That big heel seems to create a void under the arch of my foot that I don't like.  The shoes are about the same weight as my Asics DS Trainers that have a more "Balanced" feel to them.  The only thing I don't like about the DS Trainers is the heel section doesn't allways agree with the skin on my heel.

Monday

Swim with LALA 3300 yards
300 warm up
2X150
300 on 5:30 (I should have picked a quicker interval)
3X100
300
4X75
300
6X50
300
12X25
300

Fri Sat Sun

Friday
Swim 3000 yards with LALA - all free

Saturday - Off, I was so tired that I slept 12 hours

Sunday
MTB at Pontiac Lake 20 miles (2 loops) in about 1:50
The trail was fun, difficult on the first loop but the second loop was better and quicker.  Not as physically demanding as the Poto but much rockier with some different types of technical decents.  

Run later in the day 8 miles 1:06:41 HR 150

Thursday

MTB both loops at Island lake
14.5 miles is about 1:02:xx HR 147

Run 4 miles in 32:30 HR 141

Wednesday

Run about 5.25 miles in about 45 minutes HR 141.  Fairly easy since I knew I would be swimming afterwards.

Swim 3000 yards in about 60 minutes
All Free and I felt pretty good
4X250 on 4:30 (came in about 3:50)
4X200 on 3:30 (came in about 3:00)
4X150 on 3:30 (came in about 2:15)
4X100 on 1:40 (came in about 1:27)
4X50 on :50 (came in about :40 to :43)

A little swim around for the cool down

Dave's Track workout - Tuesday

5X1000M at around 5K pace with 400M recovery jogs.

Since I don't know how fast I can run a 5K I set out at 7 min/mile which seems reasonable since it is near my Daniels "I" pace for 1000M

First 3 I held back and ran 4:22, 4:23, 4:22
The fourth one I went a little quicker at 4:16
The fifth I went as hard as I could and ran 4:10.  All of the guys I was running with just took off and left me in the dust :(

Looking to improve my short running speed to under 7 min/mile by one of the Turkey Trots in about 6 weeks time.  If I could get my 5K under 21:00 I would be pretty happy

Monday

Swim with LALA
All I could get in was 2400 yards
400 warm up

4X100 kick IM order

8X100 middle 50 Stroke IM order

8X75 Revolving IM
Some people don't know what this is, here you go:
Each stroke is a 25
1 fly, back, breast
2 back, breast, free
3 breast, free, fly
4 free, fly, back
5 fly, back, breast
6 back, breast, free
7 breast, free, fly
8 free, fly, back

200 cool down

Fri Sat Sun

Lots of swimming again
Fri
Swim 3200 yards with LALA

Sat
Swim 3650 yards with FAST

Sun MTB on the Potowatami trail
18 miles 1:46:30 HR 145

Wednesday Thursday

Wednesday
Run 5.3 miles in about 45 minutes HR 139

Swim got cut a little short

200 warm up
5X200 (Pull, IM, Free, IM, Pull)
3X100 Kick
200 back working on rotation and balance
200, 150, 100, 50 back :15 rest
12X25 sprints
200 cool down

Thursday
Run 6.35 miles in 54 minutes HR 138
New shoes to try out, Mizuno Wave Precision 8.  So far they are OK, we'll see more when I've got 100 miles on them.

Training Thoughts

What to do for next year?

Well for the last 2 seasons I've tried to run a lot to build endurance, I've gotten faster but only a little last season. Why? I feel it's because I have a difficult time running faster cuz I'm inefficient. I'm really good at running 8 min/miles but when I get under 7:30 it really kills me. Because of this I think a change is in order.

I'm not going to focus on run volume this winter where as last winter I ran 40 to 50 miles a week, I'm going to focus on quality for 2 of my runs per week and leave the other 3 days as easy and short running so I can recover easily. One of my workouts will come from Dave Peterson's track day and the other I'll just get out of Daniels Running Formula. I'm looking to peak at 35 mpw while holding average milage near 30 mpw.

In place of the time spent running I'm going to put that toward biking, easy, hard or whatever I feel like doing untill January when I will start my next training program prepping for the Triple T again. This year I want to peak for that race weekend and not use it to train through. So that will be my first "A" race so to speak and then peak again 10 weeks later for Steelhead 70.3.

My swimming volume will be about the same as last season (10,000 to 14,000 a week) and I will continue to swim with LALA (masters club) throughout the fall/winter/spring. We may have a VIP coach soon, I don't think I'm allowed to say who yet but she is very influential in the world of swimming and triathlon.

A preliminary race schedule for next season:

Duathlon in April or early May
Triple T in late May "A"
Ann Arbor Tri or Rockman Tri in early June
Peterborough HIM in July
Probably a sprint in here somewhere
Steelhead 70.3 in early Aug "AA"
Sylvania Oly in mid Aug
Another Oly in Sept, maybe the Great lake Escape in Ohio

Tuesday

Run with Dave's group again but at Farmington Harrison High School.  

This speed stuff is hard and I'm not used to it.  They have said it will take 4 to 6 weeks to notice any difference, I sure hope so.  Now that I feel recovered from IMMoo I'm going to start getting back to 5 shorter runs per week but still no structured plans for a while, just Dave's workout on Tuesdays will have any thought to them.

Anywho the workout went as follows, he said to run these at my 5K pace which would be near 7 min/mile.

Warm up ~1 mile, I got there late and didn't get in as much as I wanted to.
3 times through:
400M - 200M recovery
600M - 200M recovery
800M - 400M recovery
1 mile cool down

This was just over 6.5 miles.  I started a little harder than I should have, 6:30 to 6:45 for the first set then settled into 7:00 for the next two.  I could not have done another set as I had a side stitch that was killing me.  I walked a little bit afterwards then got in my cool down after a few minutes.

Monday

Swim with LALA
2600 yards I couldn't get the whole workout in
Warm up:
300 easy
300 pull
8X50 kick

Main set:
4X as follows:
100 free
100 IM
100 off stroke
100 free (I finished the 4th set)
12X25 sprints
Cool down:
200 easy

Friday Saturday Sunday

Still another light weekend of training.  Really just doing fun stuff.

Friday
Edit: I forgot I ran at Cass Benton, about 3 miles in the bigger hills ~ 27 minutes ~ 141 bpm

Swim with LALA 3200 yards

Warm up 400 yards free
8X100 (25 swim 50 drill 25 kick)
Main Set
4X Below
100 fly/free
50 back
50 breast/free
50 back
50 breast/free
50 back
100 free
Cool down
200 free

Sat
Swim with FAST 4100 yards
Warm up
200 S 100 K 100 S
4X50 drill (catch up, fist, one arm, fingertip drag)
Main set
200 easy pull
500 free ~ 9:00
5X100 on 1:50
400 ~ 7:30
4X100 on 1:45
300 ~ 5:00
3X100 on 1:40
12X25 kick IM order :15 rest
4X100 pull if finished early
200 cool down

Sunday Off - Worked on GF house

Thursday

MTB about 10 miles in nearly an hour at Maybury State Park.  Just rolling around having fun.

Might go out to Pickney this sunday to ride.  I really like that trail.

Tuesday Wednesday

Tuesday
Track workout with Dave Peterson
About 15 min warm up
4X1200 at 6:50 -- 2 to 2.5 min jogs between
10 min cool down

6.5 miles approx 50 minutes

Wednesday
Swim with LALA (Oh yea, I joined another masters club)
Warm up
200 free
10 X 100 IM on 2:00
3X100 backstroke kick w/fins
Main set
200 easy back working on rotation and body position
200,150,100,50 back :20 rest
8X25 back sprints (about :30 rest)
500 free or pull (I got 250 into this and it was time to quit)
200 cool down

Gonna start posting again

This summer has been really busy with work and training and that's why I stopped posting for a while.  

Work has had it's busy moments and left me without much web time.  When I would get home from training I would go to my GF's house or rest.  I really filled this time with other things and want to start recording it again.  Since this is off season I'll have time to fill in what I'm doing now.