Sat swim + bike + run

WU 300 swim 200 reverse IM
MS
4X225 pull on 4:00
100 IM on 2:00
4X125 on 2:00 decending 1-4
100 IM on 2:00
4X50 on 1:00 25 hard 25 moderate
100 IM
12X25 (1st half half, 2nd half hard, no breather)
3X75 on 1:25
3X75 on 1:20
3X75 on 1:15
3X75 on 1:10
CD 200
Post CD 200

4000 yards

Bike 1:30 on trainer...that was as much as I could handle.

Run 42 min 5.1 miles on Hines drive

Friday swim

Sticking to the plan I got my SKIPS workout done.

SKIPS=Swim Kick IM Pull Swim

2700 yards in about 50 minutes

WU 1X500 (SKIPS by 100)
MS 2X1000 (SKIPS by 200)
CD 100 kick 100 pull

Thursday - long run

My longest run in quite some time.
1:31:00 11 miles HR 151 TSS 123.8

30 min warm up
15 min at Z2
10 min easy
2X5 min Z3 (5 min easy)
Finish with Z2

Wednesday - a long day

Swim during lunch, I didn't get to do exactly as planned but was close

20X100 on 1:45
5 warm up
5 touch under 1:30
5 touch under 1:25
5 touch under 1:30 and cool down

Bike on trainer 1:00 173 watts TSS 73.8
3X10 min near FTP 3 min breaks - plus warm up and cool down

Run with Karen at Livonia Franklin High School indoor track.
47 minutes 5.6 miles HR 143 TSS 62
That track is awesome...4 lanes 8.5 laps per mile

It's been a quite a while since I ran

Run 1:00 7.3 miles at the rec center

WU 3 miles easy as I felt like it :)
2X1 miles at ~7:25 5 min rest interval
Finish hour with moderate

Finally back to training

Just got done with a stupid cold :P

Starting off the week with just a swim

3000 yards ~1:00
500 Warm up SKIPS by 100's
500 hard 7:20
500 moderate pull 7:30
500 hard 7:25
500 pull w/paddles 6:32
CD 150 kick, 200 easy pull, 100IM, 50 easy

Wednesday's swim plans
WU 500 SKIPS by 100's
300 pull
15X100 on 1:45 (Touch under 1:25)
300 kick
200 cool down

Friday's swim plans
2X 1000 SKIPS by 200's

Saturday Swim with FAST

I've been sick for the past week so no updates :(

Friday swim

Working on short distance speed

Simple workout
2250 at Livonia Rec center
500 warm up (SKIPS)
15X100 on 1:45 comming in under 1:25
250 cool down

Going to start making Monday my long distance day, Tuesday my off-stroke or fun day and Friday will be my short distance day. Saturday will still be my hardest day while swimming with FAST.

Thursday's training 1/22

Bike 1:00
WU 20 minutes various efforts
2X12 4 min rest
Finish out hour in Z3

Run 4 miles on Hines about 36 minutes

The week so far

Mon
Swim 2750
WU 200S,100K,100IM,100K,200S
300 pull
3X500 as 100 hard, 50 mod, 100 hard, 50 mod, 100 hard, 50 mod, 50 hard
CD 250

Tue
Bike 1:10 on trainer 20 min warm up 2X20 5 min rest 5 min cool down
Run 30 minutes 3.9 miles (15 Z2 15 Z3)

Wed
Swim 2000 yards
2X(200 swim, 100 kick, 200IM, 100 kick, 200 pull, 100 kick)
CD 200
Run 1:00 Easy 7.3 miles

Plans for the rest of the week:

Thu
Bike 2X12 Z4 WU and CD
Run 30 to 45 minutes easy

Fri
Swim 2000 to 3000

Sat
Swim with FAST ~4K
Bike 20 min Z4 2X20 min Z3 WU and CD
Run 30 to 45 minutes easy

Sun
Run Long intervals ~1:00

Getting back to blogging

I have made some changes that will open up time for me to start blogging again (not that anyone cares)

I'm starting another training cycle and am going to get specific about what I plan and do.

Goal races this year are Triple T and Spirit of Racine. I have already signed up for both. Here is a preliminary schedule of my events:

03/29/2009 Michigan Masters State Swim Meet
04/05/2009 Martian Marathon (Half)
04/19/2009 Douby Du (Toledo) (Elite Endeavors)
05/03/2009 Triple T training weekend (FAST)
05/24/2009 Triple T (HFP)
06/07/2009 Ann Arbor Triathlon (sprint) (Elite Endeavors)
06/21/2009 Maumee Bay (Oly)
06/28/2009 Kensington (sprint) (Element Events)
07/19/2009 Spirit of Racine (HIM) (HFP)
08/09/2009 Sylvania (Oly) (Elite Endeavors)
08/30/2009 Breakwater HIM (HIM) (Element Events)

Getting back to swimming (aka...i hate breaststroke)

Friday swim
200S, 200K, 200 broken IM, 200P, 200S
4X200 Free
4X50 kick
4X200 (25 stroke, 25 free IM order by 200)
200 cool down

Saturday swim
warm up 200S, 100K, 150W
2X125 on 2:00
2X175 on 3:00
2X225 on 4:00
2X175 on 3:00
2X125 on 2:00
4X50 kick
2X50 on :50 (:P I hate 50's)
2X75 on 1:20
2X100 on 1:45 (oh hum)
2X75 on 1:15 (oh no)
2X50 on :45 (AHHHH!!!...I stll hate 50's)

8X25 broken IM
200 cool down
+200 cuz we had some extra time at the end of practice

Wednesday - easy day

Just swim 2000 meters at LTF C

400 warm up
300 pull
5X200 on 3:35
300 cool down

Thought about running but I was a bit sleepy )

Tuesday Brick

I did my best to keep from spiking my power and I did it for the most part expect for one small section where I was trying to make a light.

Fun ride, held back to keep power under 175 watts but went up to 220 for the hills.
Ran 1 loop around the lake afterwards in 24:15 (3.1 miles) Not fast but I did 6X20 second pickups while on the loop.

Entire workout (169 watts):
Duration: 1:02:52 (1:03:51)
Work: 632 kJ
TSS: 71 (intensity factor 0.826)
Norm Power: 177
VI: 1.05
Pw:HR: n/a
Pa:HR: n/a
Distance: 21.688 mi
Min Max Avg
Power: 0 370 169 watts
Cadence: 29 138 84 rpm
Speed: 0 31.1 20.8 mph
Pace 1:56 0:00 2:53 min/mi
Hub Torque: 0 251 51 lb-in
Crank Torque: 0 800 171 lb-in

Monday (taper week)

I reduced my run volume last week but really didn't mean too. I'm starting my taper for the HIM this sunday a little later than I normally do. I feel I've tapered too much in the past. I will do less this week than normal but still will have some training effect.

Swim 2200 SCY

400 warm up
300 pull
6X100 base intervals on 1:35
6X100 hard (1:18 to 1:21) with 1:00 rest
300 cool down

This rain is killing me :(

Wednesday
Swim 2800 meters
Good swim including 7X200 and 7X100 base intervals

Bike 1:45 but got rained out. I felt riding was unsafe so I cut the ride short.

Thursday
Run hilly route during lunch 5.2 miles in 42:19
Bike 3:08 63 miles 143 watts in the rain again but I finished the ride

Friday
Swim 3000 yard at a pool in Gaylord.
Swim included 4X400 hard with 1:00 rest and 4X50 sprints

Saturday
Swim 2100 yards...easy swim with warm up, 3X500 and cool down
Bike 41.6 in 2:17 on the roads around Karen's sister's house. Jim rode with us and showed us the way. I did one extra loop

Sunday
Run 12 miles in 1:40 on hilly roads in Gaylord. Fun run but had a little bit of rain again :(

Tuesday - Amy's brick

Training as usual, I got the work done.

Run 3.1 miles in 25:30 easy running getting warmed up for the bike ride.

Bike 21.8 miles 58:27 184 watts NP 199 watts.
Good strong ride, I did most of the leading but still felt strong for sprints if I wanted. My plan was to ride as close to 200 watts as possible and not tail off at the end.

Run 6.2 miles in 49:15, first loop at 25:05 and second loop at 24:10.
Moderate paced first lap and quicker on the second. I didn't seem to have the same speed as earlier in the season but I've also moved my long run from Wednesday to Sunday so I'm not as rested for this workout as I have been in the past

Training Thoughts

Everything is still going well with the new schedule format but I missed 1 swim last week cuz of personal issues, not cuz I was tired.

The Toyota Challenge at Deer Creek is about 2 weeks away and I'm coming into form better than I expected. I've dumped a couple pounds and have been consistent with my running.

The schedule change has allowed me to be on my bike more without being tired from running. The only catch is that I have to get riding as early as possible on Wednesday so I can be done before it gets dark. Tuesdays I'm rather fresh for the hard ride and Thursday/Friday ride is actually getting done. That leaves Saturday to do a 2 hour ride as hard or easy as I want to. Last Saturday I rode fairly hard through Kensington and the surrounding area while hitting the hills aggressively knowing that I was done afterwards.

My running has been above 40 miles a week of mixed intensities. A long run, a hilly run, a tempo and some junk miles too. Swimming is up too but I won't be in as good of shape as I was in May/June. I should go 32 minutes or quicker at Deer Creek in my current shape provided the conditions are ideal.

Bike and run goals will be the same as they were for Steelhead but I really feel I'll be in better shape this time. On the bike I'll ride just under 170 watts for the first 1:15 and under 180 for the second 1:15+. That should bring me in near 2:30 and set me up for a strong run. I will error on the easy side if I have to make a choice, the run goal is the most important for me right now. Realistically I feel anything under 1:50 will be a good run but secretly I want to run near 1:45. We'll see how things go on race day.

Muncie took more out of me than I thought it would 3 weeks before Steelhead and I was lagging behind on my training relying on my accumulated fitness to pull me through. This time I'll be doing a shorter taper and more volume up untill 5 days before the race.

So now 2 weeks out I'll be hitting near the same volume as the last 2 weeks with the exception that my long run will only be 1:40 instead of 2:10+. I may or may not make up the volume during the week, I haven't decided yet, it really depends on timing and how I feel.

Monday just swim

Decent swim on the last day the outdoor pool was open.
Very nice day, sunny and warm.

3250 meters

400 warm up
300 pull w/paddles
8X100 base intervals
7X150 hard on :45 rest
12X25 kick
400 cool down

Sunday long run

Karen and I drove out to Pinckney and ran on the MTB trails. Really just looking for interesting routes.

Ran the Poto but cut off the 4, 5, 6 loop so it was only 15 miles. I completely expected to run 1 mile/min slower than normal cuz of the hills and I did.

15 miles 2:23:54 with a lot of ups and downs