Long run 12 miles 1:43:29 HR 150
I opted for 2 more miles today and ran easier. I ran west today on Hines drive past Haggerty road, not my usual path.
Wednesday, August 31, 2005
Tuesday, August 30, 2005
Tuesday
Got back in the pool today and got some quality swimming in.
2100yds about 40 minutes
400 straight 7:00
4X100 on 1:50
300 5:00
3X100
200 3:20
2X100
100 easy (1:40)
100 fast (1:30)
100 cool down
Bike 17.9 miles in 52:52 HR 138, a little bit breezy but a nice 77 degrees. I'm keeping it short cuz it's still recovery time.
2100yds about 40 minutes
400 straight 7:00
4X100 on 1:50
300 5:00
3X100
200 3:20
2X100
100 easy (1:40)
100 fast (1:30)
100 cool down
Bike 17.9 miles in 52:52 HR 138, a little bit breezy but a nice 77 degrees. I'm keeping it short cuz it's still recovery time.
Mideast Regional Triathlon Championships
A much more difficult course than Sylvania but with about the same results.
Indianapolis is not too far away but still about 4.5 hours and I'm not a big fan of driving so I drove with a couple of friends.
The swim start was delayed for about 1 hour because of fog, this is the first race that I've been to that was delayed and I was a bit nervous. It did give me a little bit more time to get ready since I was not as early as I wanted to be. I was in the first wave like normal and the race started without a hitch. I started smooth and looked for some feet to follow but I couldn't find anyone worth following. Maybe I should have started in a faster group. I felt someone following me for a while but not for long. The course had a long first leg which is nice for starting wide and I feel it was less congested because of that. When I went around the first turn I was pretty much alone, there were a few people by me but I stayed clear of everyone. The water was slightly choppy on the first two legs and I found it difficult to get into a rhythm but I still felt strong. After the second turn the water smoothed out and I got quite a bit quicker and finished very strong. I started my kick with about 200yds to go and warmed my legs up for the run to the bike.
Looking at my watch running over the timing mat it said about 28 minutes which I really wasn't happy with but that part was over. Comparing my times to people that I know who raced Sylvania, I was consistantly picked up a minute on all of them. So either 6 people had a bad swim or I had a good one.
The bike course was the most technical that I have ever ridden in a triathlon, coupled with moderate rolling hills it suited me very well. I was using gels (my normal amount 3) with caffine in them for this race and they kept me very alert. 1:07:39 is a solid 22mph and I was happy with it, slightly faster than Sylvania. If you haven't guessed yet, I use Sylvania as a benchmark for most of my racing.
There were a few problem areas on the bike course that in my opinion could have been very dangerous. They were all road condition problems and not the fault of the race management. The course was well marshalled and the police and volunteers did a great job directing us through traffic. I rode loosely with a group (while still keeping my 3 bike lengths) for most of the ride and I knew that I was going a bit hard but since I felt good I stuck with it. I finished the bike with a HR of 165, a bit high but not abnormal for the difficulty of the course.
The run was very nice through some small hills with a lot of shaded areas. The first hill got me breathing hard but very managable. I just drank a mouthfull of water from each aid station with no nutrition. I felt much stronger at the 4th mile and made up some lost time from the hills. My legs felt very strong but my breathing was limiting my speed, I'm going to have to work on that this winter again. 47:56 was 1 second faster than Sylvania with a HR of 169 on a much tougher course
I feel that the speed work that I did in the previous 2 weeks helped me out a lot. Since I'm not going to build any more base endurance in the next few weeks I'll keep my training fairly consistant with the last few weeks. I'm going to take it easy for a few days, this weekend I'll ramp up the intensity again and hold for another week. I'm going to do an 8 day taper for Pineman by easing off the weekend before instead of starting on wednesday like I did for Muncie.
Indianapolis is not too far away but still about 4.5 hours and I'm not a big fan of driving so I drove with a couple of friends.
The swim start was delayed for about 1 hour because of fog, this is the first race that I've been to that was delayed and I was a bit nervous. It did give me a little bit more time to get ready since I was not as early as I wanted to be. I was in the first wave like normal and the race started without a hitch. I started smooth and looked for some feet to follow but I couldn't find anyone worth following. Maybe I should have started in a faster group. I felt someone following me for a while but not for long. The course had a long first leg which is nice for starting wide and I feel it was less congested because of that. When I went around the first turn I was pretty much alone, there were a few people by me but I stayed clear of everyone. The water was slightly choppy on the first two legs and I found it difficult to get into a rhythm but I still felt strong. After the second turn the water smoothed out and I got quite a bit quicker and finished very strong. I started my kick with about 200yds to go and warmed my legs up for the run to the bike.
Looking at my watch running over the timing mat it said about 28 minutes which I really wasn't happy with but that part was over. Comparing my times to people that I know who raced Sylvania, I was consistantly picked up a minute on all of them. So either 6 people had a bad swim or I had a good one.
The bike course was the most technical that I have ever ridden in a triathlon, coupled with moderate rolling hills it suited me very well. I was using gels (my normal amount 3) with caffine in them for this race and they kept me very alert. 1:07:39 is a solid 22mph and I was happy with it, slightly faster than Sylvania. If you haven't guessed yet, I use Sylvania as a benchmark for most of my racing.
There were a few problem areas on the bike course that in my opinion could have been very dangerous. They were all road condition problems and not the fault of the race management. The course was well marshalled and the police and volunteers did a great job directing us through traffic. I rode loosely with a group (while still keeping my 3 bike lengths) for most of the ride and I knew that I was going a bit hard but since I felt good I stuck with it. I finished the bike with a HR of 165, a bit high but not abnormal for the difficulty of the course.
The run was very nice through some small hills with a lot of shaded areas. The first hill got me breathing hard but very managable. I just drank a mouthfull of water from each aid station with no nutrition. I felt much stronger at the 4th mile and made up some lost time from the hills. My legs felt very strong but my breathing was limiting my speed, I'm going to have to work on that this winter again. 47:56 was 1 second faster than Sylvania with a HR of 169 on a much tougher course
I feel that the speed work that I did in the previous 2 weeks helped me out a lot. Since I'm not going to build any more base endurance in the next few weeks I'll keep my training fairly consistant with the last few weeks. I'm going to take it easy for a few days, this weekend I'll ramp up the intensity again and hold for another week. I'm going to do an 8 day taper for Pineman by easing off the weekend before instead of starting on wednesday like I did for Muncie.
Friday, August 26, 2005
Friday/Saturday
Swim 2400yds Anerobic Endurance 45:00
Starting to take it easy for the race on sunday. I've had a lot of intensity this week and am feeling it. I'm hoping that the speed work will help me and that I'll recover by racetime.
Saturday is a travel day and I don't expect to do any training.
Starting to take it easy for the race on sunday. I've had a lot of intensity this week and am feeling it. I'm hoping that the speed work will help me and that I'll recover by racetime.
Saturday is a travel day and I don't expect to do any training.
Thursday, August 25, 2005
More for Thursday
Bike 38.5 miles in 1:51:08 HR 145
This may sound selfish and is a departure from what I normally feel but I really enjoyed hurting people on my bike ride this evening.
I really planned to have an easier bike ride but after about 10 miles I picked up a drafter and got inspired to ride harder. Riding from Northville to Dearborn on Hines drive there was about a 5-10mph headwind, I passed a guy at a light and he was nice enough to ask if I minded him riding behind me. Well I said "Sure, ride as long as you want" but what I really meant was ride as long as you can cuz I'm planning on dropping you. He stuck with me pretty well for about 5 miles at 22-24mph but I could hear him breathing hard on some of the up hills so I took them a little bit harder to see what he had.
We passed another group and I picked up another drafter, another nice guy, very courtious, and shortly afterwards I dropped the first guy. Then I picked up another drafter, a tandem, by then I was so inspired to ride hard I dropped them in just a few miles. I actually waited for them for a few seconds but when I saw that they were toasted I just continued on. I got caught at the next light, then the second drafter caught me (long light) we chatted for a minute and he was just finishing. I got to the end of Hines, turned around and blasted about 24mph home with a slight tailwind.
Now I know that these guys are just recreational cyclists and that I would get toasted by the local racers, but I was in their place just a year ago and have worked so hard to get where I am and I feel really good about my fitness right now. It's like I've accomplished something difficult and the feeling is very rewarding.
I just had to toot my own horn, just this once, but I'd also like to thank everyone that has helped me get this far. God, for giving me the strength and will to anything I put my mind to doing, my dad who is allways telling me how proud of me he is and reminding me that I'm doing good, my good friend Rhonda Armstrong who is one of the nicest and sincerest people that I know, my club who gives me pointers and inspiration to do my best, my old coach Norm Bresinski for teaching me the basics of triathlon training, Mike Ricci for answering my questions even though I'm not one of his athletes, Slowtwitch.com's triathlon forum which is an endless source of information, inspiration and comic relief, Gordo Byrn who doesn't even know who I am but who's writings have taught me so much and finally Roman Krzyzanowski for introducing me to triathlon and changing my life.
jaretj :)
This may sound selfish and is a departure from what I normally feel but I really enjoyed hurting people on my bike ride this evening.
I really planned to have an easier bike ride but after about 10 miles I picked up a drafter and got inspired to ride harder. Riding from Northville to Dearborn on Hines drive there was about a 5-10mph headwind, I passed a guy at a light and he was nice enough to ask if I minded him riding behind me. Well I said "Sure, ride as long as you want" but what I really meant was ride as long as you can cuz I'm planning on dropping you. He stuck with me pretty well for about 5 miles at 22-24mph but I could hear him breathing hard on some of the up hills so I took them a little bit harder to see what he had.
We passed another group and I picked up another drafter, another nice guy, very courtious, and shortly afterwards I dropped the first guy. Then I picked up another drafter, a tandem, by then I was so inspired to ride hard I dropped them in just a few miles. I actually waited for them for a few seconds but when I saw that they were toasted I just continued on. I got caught at the next light, then the second drafter caught me (long light) we chatted for a minute and he was just finishing. I got to the end of Hines, turned around and blasted about 24mph home with a slight tailwind.
Now I know that these guys are just recreational cyclists and that I would get toasted by the local racers, but I was in their place just a year ago and have worked so hard to get where I am and I feel really good about my fitness right now. It's like I've accomplished something difficult and the feeling is very rewarding.
I just had to toot my own horn, just this once, but I'd also like to thank everyone that has helped me get this far. God, for giving me the strength and will to anything I put my mind to doing, my dad who is allways telling me how proud of me he is and reminding me that I'm doing good, my good friend Rhonda Armstrong who is one of the nicest and sincerest people that I know, my club who gives me pointers and inspiration to do my best, my old coach Norm Bresinski for teaching me the basics of triathlon training, Mike Ricci for answering my questions even though I'm not one of his athletes, Slowtwitch.com's triathlon forum which is an endless source of information, inspiration and comic relief, Gordo Byrn who doesn't even know who I am but who's writings have taught me so much and finally Roman Krzyzanowski for introducing me to triathlon and changing my life.
jaretj :)
Thursday
Jumbling things around a bit so I can be rested for Sunday's race.
Run 5 miles about 45 min
1.25 warm up
10X.25 (7:30,7:15,7:00,7:00,7:00,6:45,6:45,6:45,6:30,6:30)
1.25 cool down
Run 5 miles about 45 min
1.25 warm up
10X.25 (7:30,7:15,7:00,7:00,7:00,6:45,6:45,6:45,6:30,6:30)
1.25 cool down
Wednesday, August 24, 2005
Wednesday
Longer run 10 miles 1:26:39 HR 147. I ran fairly easy because of the intensity that I ran with yesterday. I also borrowed 2 miles from today for yesterday's run.
Tuesday, August 23, 2005
Tuesday
Swim 2200yds AE set
1100 warm up
300 swim
8X75 pull
250 kick
Main Set
3X75 on 1:20
1X75 easy :20 rest
2X75 on 1:20
1X75 easy
1X75 fast
250 cool down
Run 6 miles tempo 47:23 HR 155 mostly zone 3
1100 warm up
300 swim
8X75 pull
250 kick
Main Set
3X75 on 1:20
1X75 easy :20 rest
2X75 on 1:20
1X75 easy
1X75 fast
250 cool down
Run 6 miles tempo 47:23 HR 155 mostly zone 3
Monday, August 22, 2005
Monday
I decided to add an extra swim cuz I missed two swims last week. I'll be going hard until wednesday at which time I'll back off slightly for the race this weekend.
Swim 2000yds 35:00 straight swim for the feel of the water.
Swim 2000yds 35:00 straight swim for the feel of the water.
Sunday, August 21, 2005
Saturday - Sunday
Saturday
Bike at 7am 36.6 miles 1:51:30 HR 133, I planned on 60-70 miles but a thunder storm moved in so I got off.
Run 3 miles 26 minutes, it was hot and I was uncomfortable so I cut it short.
Sunday
I volunteered for our club race and had a great time so I didn't get anything in during the morning hours.
I did Gordo's HIM workout again but my running is getting faster so I'll need to adjust my run distances for the next time I do it.
Run 5.1 miles 41:50 HR 150
Bike 52.8 miles 2:34 HR 146
Run 5.1 miles 40:11 HR 156
It was in the low 80's and windy so the temp was nice but I still was 4 lbs lighter at the end of the workout and that has me a bit concerned. I drank 44oz of gatorade and then 24oz of water while on the bike. Some water in T1 and T2 and then 1 bottle of my fuel belt during the second run.
I did my race day nutrition of 1 gel every 30 minutes and felt really good. I was a little bit weak on strength but I spun faster on the bike to make up for it. I was mostly 95 to 100rpm, sometimes over 100 on the hills. I was really surprised at how strong I felt on the second run. I could have run faster with no problems
Bike at 7am 36.6 miles 1:51:30 HR 133, I planned on 60-70 miles but a thunder storm moved in so I got off.
Run 3 miles 26 minutes, it was hot and I was uncomfortable so I cut it short.
Sunday
I volunteered for our club race and had a great time so I didn't get anything in during the morning hours.
I did Gordo's HIM workout again but my running is getting faster so I'll need to adjust my run distances for the next time I do it.
Run 5.1 miles 41:50 HR 150
Bike 52.8 miles 2:34 HR 146
Run 5.1 miles 40:11 HR 156
It was in the low 80's and windy so the temp was nice but I still was 4 lbs lighter at the end of the workout and that has me a bit concerned. I drank 44oz of gatorade and then 24oz of water while on the bike. Some water in T1 and T2 and then 1 bottle of my fuel belt during the second run.
I did my race day nutrition of 1 gel every 30 minutes and felt really good. I was a little bit weak on strength but I spun faster on the bike to make up for it. I was mostly 95 to 100rpm, sometimes over 100 on the hills. I was really surprised at how strong I felt on the second run. I could have run faster with no problems
Friday, August 19, 2005
Friday
The Pool was down for maintenance so I decided to run during lunch.
4.5 miles
1 mile warm up - stretch
3.5 miles hill program on the treadmill
2 min cool down that I didn't track distance.
I was really feeling tired this morning, the warm up for the run was a little uncomfortable too but when I got going on the hill program I started to feel much better. When I got done, I felt great. So good in fact that I ate another lunch:)
I've got to jumble around my schedule this weekend cuz of our club race but I should still be able to get my long bike ride in and 2 more runs, maybe 3. Before the race I think I'll be able to get an open water swim in, I'll tell them that I'm checking the water temp.
Next week won't be a typical week because I'm racing next sunday. It's the Mid-East Regional Championships and our club needs to have a good showing. Thinking of doing my long run on Tuesday and only making it 10 miles, probably run easy on monday, thursday and friday. Anywho, I've got a couple of days to rearrange the schedule.
4.5 miles
1 mile warm up - stretch
3.5 miles hill program on the treadmill
2 min cool down that I didn't track distance.
I was really feeling tired this morning, the warm up for the run was a little uncomfortable too but when I got going on the hill program I started to feel much better. When I got done, I felt great. So good in fact that I ate another lunch:)
I've got to jumble around my schedule this weekend cuz of our club race but I should still be able to get my long bike ride in and 2 more runs, maybe 3. Before the race I think I'll be able to get an open water swim in, I'll tell them that I'm checking the water temp.
Next week won't be a typical week because I'm racing next sunday. It's the Mid-East Regional Championships and our club needs to have a good showing. Thinking of doing my long run on Tuesday and only making it 10 miles, probably run easy on monday, thursday and friday. Anywho, I've got a couple of days to rearrange the schedule.
Thursday, August 18, 2005
Thursday
Swim during lunch 2600yds force set
500 yds warm up
8X150 pull w/paddles :15 rest comming in @ 2:25
8X150 pull w/paddles @ 1:45
100yds cool down
Bike 17.6 miles 52:30 HR 130, I was pretty tired from yesterday's run so I cut the bike short.
500 yds warm up
8X150 pull w/paddles :15 rest comming in @ 2:25
8X150 pull w/paddles @ 1:45
100yds cool down
Bike 17.6 miles 52:30 HR 130, I was pretty tired from yesterday's run so I cut the bike short.
Wednesday, August 17, 2005
Wednesday's long run
12.8 miles 1:45:53 HR somewhere around 155, the monitor got screwy cuz the strap was loose.
Started off easy, then I ran with Ray T for a little while, he run's just a little faster than me so I picked it up a little. We split around 5 miles and I ran just under 8 more. The last 6 had a little bit more intensity in them where the average was about 8:10. I kind of figure that the base building is done and I need to run a bit faster, but not too fast that I need extra recovery time. I felt really strong today.
Started off easy, then I ran with Ray T for a little while, he run's just a little faster than me so I picked it up a little. We split around 5 miles and I ran just under 8 more. The last 6 had a little bit more intensity in them where the average was about 8:10. I kind of figure that the base building is done and I need to run a bit faster, but not too fast that I need extra recovery time. I felt really strong today.
Tuesday, August 16, 2005
Tuesday training
Swim during lunch 2150yds ME
300yds warm up
3X(3X100 on 1:45,4X50 on 55,1X50 easy) :30 rest
250 cool down
Bike 38.3 1:49:30 HR 144
300yds warm up
3X(3X100 on 1:45,4X50 on 55,1X50 easy) :30 rest
250 cool down
Bike 38.3 1:49:30 HR 144
Monday, August 15, 2005
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