End of month totals for April

Another good month of training. I feel very heathly.



Swim 50100 yds in 16:20:59

Bike 361.9 in 19:41:02

Run 135.8 in 19:09:55



Total of 55:11:56



I was a little lighter on the swim this month but I tapered for the Master State Championships and got lazy some weeks.



Bikewise, there has been quite a bit of nasty weather and the time not spent on the bike was spent resting and reading new books. I really wanted to get a lot of base miles in and get ahead of the game. I've worked so hard on my run that when racing season starts, I want to be able to use that speed and not feel blasted by the bike ride.



Running has gone really well. I've reached my max planned weekly miles (35) and am going to start incorporating BT workouts a little bit wiser now. The stress of increasing mileage is gone and quality will start going up. My knees and ankles feel good and I'm just about ready to change shoes since my Kayano X's have about 450 miles in them. I've got another pair just like them and will start phasing them in over the next few weeks.

More Saturday workouts

It's not as nice outside as I would like it to be but I'll take what I can get. 53 degrees F and cloudy.



Bike 22.6 miles in 1:11:00, HR 132, flatted just before I got home and walked the bike the rest of the way. The road is pretty bad.



Run right after bike, 5.1 miles in 41:49, HR 145. HR seemed to be a bit low so either I'm tired or I'm not going fast enough, probably the first. One more hard day and then off to an easy week. I like these 3 week cycles, I would be dragging next week if I was doing 4 week cycles.



I did a little more nutrition on this workout today. 1 bottle gatorade on bike, 1 gel at 30 min, 1 gel at end of bike to start the run with. 1:53:00 is just too much to do on Gatorade alone.



Tomorrow I'm planning something a little different provided the weather cooperates. 45 min run, 2-2.5 hour bike, 45 min run. Yes, this is another workout from Gordo Byrn, I've been lurking around his site a lot lately. I don't have to look through the BS to find usefull information.

Saturday Master's swim

Kind of different swim, I really felt bad in the warm up and wasn't sure if I would finish the whole workout but early in the workout I was feeling much better.



4000 yds

600 warm up 200S,200K,200S

1X100 Free Fist

1X200 Kick

2X100 IM

1X300 Pull

15X100 Free on 1:50, I lead the first 8 of these, came in about 1:31's

1X300 Pull easy

2X100 IM

1X200 kick

400 cool down



I started breathing every other stroke for the fly and found it to be much easier. Just like I swim breast stroke and breath every other stroke and every 3 or 4 for freestyle. I don't know why that is other than I feel smoother.



I'm going to run later today after I get out of work but only about 5 miles and maybe some pickups during the run.

Friday training

Swim during lunch, 2000 in 34:32 (8:48,8:44,8:33,8:26), zone 2 for first 2 500's and then zone 3 for the next 2 500's.



Bike on Hines Drive, (Sheldon to 7 mile loop) 22.8 miles in about 1:11:38 (I'll get the exact numbers later, HR 140.



Run about 10 minutes after the bike ride, 6 miles in 51:24, HR 149, PE was high and the HR didn't come up untill the second half of the run. Shoes seemed cushy, don't know why, maybe cuz I wore the racing shoes a lot last week.

Thursday swim

Swim set with paddles to give my legs a break



3800yds
warm up 300S,100K,4X50Build,100K,300Pull

2X300 pull :20 RI

6X50 fast :15 RI

2X300 pull

4X50 fast

2X300 pull

2X50 fast

400 cool down



Legs were still a bit tired so I cut the bike ride for the evening.

Wednesday's long run

Another unpredictable day outside. I was going to run on Hines cuz it was sunny outside and then wham!!! Rain and a cool breeze, so I went to the club to run on the tiny track.



14 miles in 1:55:57, HR 153. I really stepped it out in the last 4 miles, probably faster than I should have but I just wanted to get done with the run so badly that I was running under 8 min/miles. Had I not done that I would have had a HR near 151. The first half went as planned at 8:30 miles and then I just ran comfortable to neg split the run.



It's supposed to be sunny tomorrow so hopefully I can get some time on the bike again.

Tuesday's training

Didn't take the day off like I planned but I still feel good.



Swim 4200yds in 1:22, pretty much the same as last thursday but I cut the recovery time, swam the 100's faster and didn't use a pull bouy. I felt pretty strong today, the base splits were 8:58, 7:00, 5:10, 3:25, 1:42 while the 100's were mostly near 1:38's



Run 4 miles at bally's track cuz of the rain. 32:47 HR 154, pretty tired and cut the run from 5 miles and did some extra flexability work.

Monday

Our weather situation in Michigan is very unpredictable and since it was sunny and 60-somthing I decided to put some miles on the bike.



It was crazy windy today, 20mph gusting up to 30mph out of the west so naturally I headed west to start and probably averaged near 16mph. I got a little more than an hour out and was on my way back. It sure was a fast ride back, a lot of 25's and 28's. Total was 33.8 in 1:52:00. The HRM didn't work right for some reason cuz it said my average was 191 and I know that's not right. I'm glad I didn't waste the day on something that I could do indoors cuz the next couple of days it's going to rain again.

Sunday's training

I got an hour on the Computrainer this morning but that was all that I could stand. 17 miles in 60 minutes, didn't bother with the HR since I knew it would be really low.



Run 6 miles at the track again, easy run 49:25 HR 147, I used the racing shoes again so that's worth about 20 seconds a mile. Started to feel much better about 4 miles into the run.



I didn't get the biking in this week cuz of the weather but I have reached my goal peak milage for running and now I can concentrate on the quality of the runs instead of worrying about the stress of adding miles.



I still feel pretty strong right now, allmost as if I didn't need a rest day but I will still take it easy tomorrow like usual.

Saturday's workouts

Its really nasty outside, rain mixed with snow, about 35 degrees F. I'm really happy I took advantage of the nice weather when it was here.



Swam with FAST this morning. Paul led most of the workout and didn't give anyone a break :) I added a little to the warm up and cool down.



4000yds

900 warm up (300swim,200kick,400pull)

8X50 kick on 1:15

3X(4X75 on 1:20, 4X50 on :55, 6X25 on :25)

10X25 on :40 Stroke choice

500 cool down



Run at Ballys again and since I'm not biking I decided to increase the intensity of my run today.



6 miles 47:15 HR 162, goal was to run high 7's to work on ME and Aerobic capacity as well as staying relaxed and hold good form. Most of the run was high zone 3, about 10-12 beats below LT.

Friday's run

5 miles at Ballys track 40:45 HR 152



It's raining outside and kind of cold, just the right weather to get sick in.



I wore the fast shoes again so my target pace was 8:10's. Hopefully the weather gets better tomorrow so I can get in some bike time.

Friday lunch swim

2000yds in 35:03 a little bit of zone 3 at the end.



500 splits:

8:58,8:52,8:40,8:33

Thursday's swim

4200 yds in 1:25:00, it is a modified Gordo workout. I made the first part of each set a pull cuz I did my long run yesterday and wanted to make it a bit easier.



1000yd warm up (200Pull,200Kick,200Swim,100Kick,4X25Build,200Swim)

500 pull, 5X100 fast :20 RI

400 pull, 4X100 fast

300 pull, 3X100 fast

200 pull, 2X100 fast

100 pull, 100 fast

200 cool down

Wednesday's long run

Long run today was a little bit cold, it started off a little chilly going into the wind and when I turned around it seemed to get colder. The nice weather from yesterday is gone, hopefully to return soon.



Been having a problem getting going lately but after I get warmed up I feel great. It doesn't matter what discipline I'm doing, I seem to need more warmup time. For running I don't feel good untill about 6 miles into a run. When that happens I get start getting my HR up to the zone I want to run in.



Today 12 miles in 1:41:24 HR 150, 1 gel at mile 4 and my 4 bottle fuel belt full of Gatorade. Negative split the run by 3:20 cuz I just couldn't get going on the first half. Granted I started off into the wind but it wasn't that windy. My plan was to go out at 8:45's and then come back at 8:30's. I managed an 8:44 average going out but it seemed hard to do, comming back it seemed so easy and I averaged 8:10's. I really kicked it up at the end but still stayed in zone 2.



Here is the run data for anyone that cares to comment, it is typical of most runs that I do, it is an out and back course.



1-----0:09:00-----143

2-----0:08:31-----148

3-----0:08:41-----152

4-----0:08:54-----146 uphill and a stoplight

5-----0:08:41-----146 rolling hills

6-----0:08:36-----149

7-----0:08:22-----148

8-----0:08:17-----150 rolling hills

9-----0:08:03-----151 downhill

10----0:08:09-----153

11----0:08:02-----156

12----0:08:08-----156

Tuesday training

Felt a bit better today, still need to get some more sleep. It was an incredible day today, 81 degrees F, sunny and a little SW breeze.



6 mile run in 52:45, HR 150, PE was high so I didn't push it.



27.9 miles on bike in 1:38:18, easy ride with some club members, worked on spinups and high cadence for 30 minutes, then spun normal for the rest of ride. We did the 5 mile hill to 7 mile route. I was a bit concerned with the others climbing the hill but they did just fine. I had to do a little circling to pick people up.

Monday

I was kind of tired so I only swam about 20 minutes and took the rest of the day off to relax and enjoy the nice weather. I think that brick I did yesterday was tougher than I thought, probably should have scheduled 36 hr recovery.



1000yds 20:00

Sunday training

Bike 38.6 miles in 1:55:00 HR 138. Finally got the HR up to where I wanted to. Had to ride pretty fast, not hard, just fast. I still really like the new aero bars, I've got a little adjusting to do but they're really close to where I like them.


Run 6 miles easy 51:15 HR 153, neg split by :55, PE was a little high at the end but still comfortable. Really nice day outside, partly cloudy and 71 deg F.



Weekly totals for an easy week, I stayed light on swimming cuz of the swim meet.


Swim 6900yds

Bike 74 miles

Run 25.1

Time 9:07



I forgot to post last weeks totals.

Swim 13000yds

Bike 126.3 miles

Run 33.6 miles

Time 16:23

Even more swim times state meet 2005

Last day of the meet, I swam twice.

200 free 2:45
50 free 0:29 (IM relay)

Got a bike ride and a run to do now.

Some more state meet swim times State meet 2005

100 yds 1:17
50 yds :31 (part of 200yd relay)

Did a brick today at a moderate pace
Bike 17.7 in 52:00 HR 140 run 6 miles in 51:01 HR 149
Very nice outside, about 70 degrees with 10-15mph wind from the South East.

I got some new aero bars today to work with. I replaced my Syntace Streamliners with the Vision Tech clip on bars. I've got the origional spacers in them and dropped down 3/4 inch. First ride with them today and they felt much lower but very natural. No problems running at all after the ride. I'll keep them where they are now for a while, then drop them in a few weeks and see if that will work for me any better.

State meet swim times

500 yd free 7:48 (1:33.6 pace)
1650 yd free 27:40 (1:40.6 pace) That's better than my last T-pace, guess I need to do some more testing.

Tomorrow I swim the 100 free and the 200 free relay

Sunday I swim the 200 free and the 200 medley relay (hopefully freestyle)