I finished! 11:09:59.
All workouts leading up to IM Wisconsin and a race report can be found at:
www.luckytri.blogspot.com
All future workouts can be found at:
http://luckytritraining.blogspot.com/
There will be no further posts on this blog.
Tuesday, September 11, 2007
Tuesday, September 4, 2007
9/4/07, Tuesday
Bike, 21miles, 18mph, easy
Group ride with Louisville Bicycle Club in Louisville, KY on the drive to Madison. This is where we stayed over and I found a Tuesday night ride with 70 riders! Awesome.
Group ride with Louisville Bicycle Club in Louisville, KY on the drive to Madison. This is where we stayed over and I found a Tuesday night ride with 70 riders! Awesome.
Saturday, September 1, 2007
9/1/07, Saturday
Ride 3 hrs, 57mi
T-run 15min
Wow. Weather makes a huge difference. 18.5mph average in 75 degrees = feeling great at the end. This was a perfectly executed first lap of the IM. Second lap could be slightly stronger if I can get weather like that in WI and have no random stomach issues. T-run was nice n easy.
Nutrition:
1 bottle gatorade endurance
1 bottle perpetuem
1 bottle water
1 powerbar
1 gel
3/4 can red bull
T-run 15min
Wow. Weather makes a huge difference. 18.5mph average in 75 degrees = feeling great at the end. This was a perfectly executed first lap of the IM. Second lap could be slightly stronger if I can get weather like that in WI and have no random stomach issues. T-run was nice n easy.
Nutrition:
1 bottle gatorade endurance
1 bottle perpetuem
1 bottle water
1 powerbar
1 gel
3/4 can red bull
Friday, August 31, 2007
8/31/07, Friday
Swim, Lake 1mi, 45 minutes
Bike, 14mi easy with some pick ups
Feeling good and strong. Taking it easy.
Bike, 14mi easy with some pick ups
Feeling good and strong. Taking it easy.
Thursday, August 30, 2007
8/30/07, Thursday
Spin 30min, HR2 high and 3
Run 40min, tempo at HR2-3 with pickups
Swim 4500 w/some fast 50s
Run 40min, tempo at HR2-3 with pickups
Swim 4500 w/some fast 50s
Tuesday, August 28, 2007
8/28/07, Tuesday
Spin 30 min, w/some HR3 effort
Run 30 min easy, some tempo
Skipped half of spin due to crotch issues. Maybe it was the shorts, maybe the crappy spin bike seat, maybe neither. Then had a short run due to GI problem. This workout was a half-ass mess. Day off tomorrow to re-group for home stretch workouts....
Run 30 min easy, some tempo
Skipped half of spin due to crotch issues. Maybe it was the shorts, maybe the crappy spin bike seat, maybe neither. Then had a short run due to GI problem. This workout was a half-ass mess. Day off tomorrow to re-group for home stretch workouts....
8/27/07, Monday
Swim 3000yds
Some kick, stroke, drills and a lot of free
Skipped 2nd half of workout to try to continue to shake sinus issue.
Some kick, stroke, drills and a lot of free
Skipped 2nd half of workout to try to continue to shake sinus issue.
Monday, August 27, 2007
8/26/07, Sunday
Run 10miles, 1.5 hours
Nice N easy due to head cold / sinus problem continuance. Felt good during most of run at a semi-easy pace. No HR monitor. Faded later in day due to illness+last big weekend workout.
Nice N easy due to head cold / sinus problem continuance. Felt good during most of run at a semi-easy pace. No HR monitor. Faded later in day due to illness+last big weekend workout.
Saturday, August 25, 2007
8/25/07, Saturday
Swim 1 mile @ 75-85% effort
Ride 80mi, <4.5 hrs, 19.1mph avg
Skipped t-run 30
Ouch. It was 97 degrees at the finish of this mostly draft-free swim/ride. My lingering sinus issue combined with the extreme heat and humidity had me somewhat light headed towards the end. And I made the call that a t-run would have put me at risk of heat exhaustion.
The good news is that I felt fit enough to run at the end if the heat was not so intense. And, if I am able to do this heat ride with a moderate illness I am feeling pretty fit. However, I learned that a hot IM will have me dialing the cycling speed way down.
Nutrition:
Oatmeal pre-ride, coffee pre-ride
1 bottle gatorade endurance
1 bottle perpetuem
3 bottles water
2 bottles gatorade
1 coke
1 red bull
3 gels (not near enough food intake, duly noted)
Ride 80mi, <4.5 hrs, 19.1mph avg
Skipped t-run 30
Ouch. It was 97 degrees at the finish of this mostly draft-free swim/ride. My lingering sinus issue combined with the extreme heat and humidity had me somewhat light headed towards the end. And I made the call that a t-run would have put me at risk of heat exhaustion.
The good news is that I felt fit enough to run at the end if the heat was not so intense. And, if I am able to do this heat ride with a moderate illness I am feeling pretty fit. However, I learned that a hot IM will have me dialing the cycling speed way down.
Nutrition:
Oatmeal pre-ride, coffee pre-ride
1 bottle gatorade endurance
1 bottle perpetuem
3 bottles water
2 bottles gatorade
1 coke
1 red bull
3 gels (not near enough food intake, duly noted)
Thursday, August 23, 2007
8/23/07, Thursday
Spin bike 35min, HR2-3
Run 5mi, 40min, tempo, HR2+
Lack of sleep and creeping sinus infection had me out of bed slow but workout was strong. Planned to swim later in day but green muck in head and proximity to taper convinced me a nap was a better idea.
Run 5mi, 40min, tempo, HR2+
Lack of sleep and creeping sinus infection had me out of bed slow but workout was strong. Planned to swim later in day but green muck in head and proximity to taper convinced me a nap was a better idea.
8/22/07, Wednesday
AM Run 1.25hrs, 9-10mi, 1/2 interval, 1/2 tempo
PM Swim 1.75hrs, 4500yds, drills and 4oo decendings
A great workout day. Had some minor stomach issues in middle of swim but worked through them for what turned out to be a very strong day.
PM Swim 1.75hrs, 4500yds, drills and 4oo decendings
A great workout day. Had some minor stomach issues in middle of swim but worked through them for what turned out to be a very strong day.
8/20/07, Monday
Run 2.25hrs, 15miles
Make up run from Sunday. Healthy, but moderate, pacing. No HR monitor.
Make up run from Sunday. Healthy, but moderate, pacing. No HR monitor.
Sunday, August 19, 2007
8/19/07, Sunday
Day off. Unplanned.
Missed 2.5 hour run due to onset of massive head cold. Yesterday's ride/run was at the beach and very strong but apparently wiped me out. I felt something minor coming on Friday night but it has now kicked in full swing. A good omen...get it out as I head into gradual taper!
Missed 2.5 hour run due to onset of massive head cold. Yesterday's ride/run was at the beach and very strong but apparently wiped me out. I felt something minor coming on Friday night but it has now kicked in full swing. A good omen...get it out as I head into gradual taper!
Saturday, August 18, 2007
8/17/07, Friday (out of order)
1.3 mile open water swim
Getting faster, still not fast. More comfortable in water - 100% bilateral breathing.
Getting faster, still not fast. More comfortable in water - 100% bilateral breathing.
8/18/07, Saturday
Bike 93mi, 19.4mph avg, 4.75 hours
Run 65min, 8mi
Don't be deceived. I am at the beach so its fast, flat and hot. The bike was still a lot of work in the wind and with some moderate hills. Nice to do 22-24mph with the wind of course. The run was OK but a lot of work in the heat.
Nutrition:
Bike:
1 bottle gatorade endurance
1 bottle perpetuem
1 bottle gatorade
3/4 can red bull
3 bottles water
1 lara bar
2/3 power bar
2 gels
Run:
1 bottle gatorade endurance
1 bottle gatorade
1/3 bottle water
Run 65min, 8mi
Don't be deceived. I am at the beach so its fast, flat and hot. The bike was still a lot of work in the wind and with some moderate hills. Nice to do 22-24mph with the wind of course. The run was OK but a lot of work in the heat.
Nutrition:
Bike:
1 bottle gatorade endurance
1 bottle perpetuem
1 bottle gatorade
3/4 can red bull
3 bottles water
1 lara bar
2/3 power bar
2 gels
Run:
1 bottle gatorade endurance
1 bottle gatorade
1/3 bottle water
Friday, August 17, 2007
8/16/07, Thursday
Spin 30 easy/moderate
T-Run intervals 85min, moderate+ (3x15 in HR3), 10mi
Swim (later in day) 3000yds, 75min pretty easy
Rock climb (actually mostly take pics of my daughter) indoors
A four sport day! SBR all went very well. Confidence in water is increasing and fatigue after is nominal. Knees took a beating on interval run but still felt pretty good all day.
T-Run intervals 85min, moderate+ (3x15 in HR3), 10mi
Swim (later in day) 3000yds, 75min pretty easy
Rock climb (actually mostly take pics of my daughter) indoors
A four sport day! SBR all went very well. Confidence in water is increasing and fatigue after is nominal. Knees took a beating on interval run but still felt pretty good all day.
Wednesday, August 15, 2007
8/15/07, Wednesday
Run, 30min, 4mi, 5AM
Spin, 70min, as prescribed, intervals of 15min in HR3, 5:30AM
Run, 30min, 4mi, 6:40AM
My own format today. Had to start running at 5AM due to YMCA not opening in time to bike then run a full 60min t-run. Did run-bike-run all in a row with no long rest.
Spin, 70min, as prescribed, intervals of 15min in HR3, 5:30AM
Run, 30min, 4mi, 6:40AM
My own format today. Had to start running at 5AM due to YMCA not opening in time to bike then run a full 60min t-run. Did run-bike-run all in a row with no long rest.
Tuesday, August 14, 2007
8/14/07, Tuesday
Unplanned DAY OFF.
Arrived home late from trip. Will move turbo and t-run to Weds (as run-spin-run) due to time constraint of YMCA not opening until 5:30AM and need to be on plane at 9AM. Will move Weds swim to Thursday afternoon.
Arrived home late from trip. Will move turbo and t-run to Weds (as run-spin-run) due to time constraint of YMCA not opening until 5:30AM and need to be on plane at 9AM. Will move Weds swim to Thursday afternoon.
Monday, August 13, 2007
8/13/07, Monday
Swim 4500yds, 1.75hrs, some drills, mostly free with many small rests by design.
Great swim today. Exactly as prescribed. Could feel differences in stroke to change speed. Confidence was high. If I can only swim straight I'll be in good shape for IM...
Great swim today. Exactly as prescribed. Could feel differences in stroke to change speed. Confidence was high. If I can only swim straight I'll be in good shape for IM...
Sunday, August 12, 2007
8/12/07, Sunday, Part II
Run 35min, 4mi
I think this brings my daily total to 3 hours 5min of running and about 21 or 22 miles. A big day especially considering I almost ripped myself apart on yesterday's 118 mile ride. I feel really good about my legs' ability to hold up when tired. The question becomes whether they can do it during IM and with less nutrition in the gut. 28 days to find out.
I think this brings my daily total to 3 hours 5min of running and about 21 or 22 miles. A big day especially considering I almost ripped myself apart on yesterday's 118 mile ride. I feel really good about my legs' ability to hold up when tired. The question becomes whether they can do it during IM and with less nutrition in the gut. 28 days to find out.
8/12/07, Sunday, Part I
Run, 2.5hrs, estimated at 16.5-17 miles
All HR1-2
Great AM run. Considering how I crushed myself on the bike yesterday I sure felt good on miles 5-17 of this run. I could have completed a marathon today. 30min more to run this PM.
All HR1-2
Great AM run. Considering how I crushed myself on the bike yesterday I sure felt good on miles 5-17 of this run. I could have completed a marathon today. 30min more to run this PM.
8/11/07, Saturday
Bike 118miles, 6.5 hours for 112, 6.75hrs total. Just over 17mph avg.
Wow. This hurt. Rode the first 60mi with another rider than back on my own. It wasn't that hot but I was feeling a bit "heat-dazed" at the finish. Skipped 20min t-run due to heat, which seemed bad but actually was not. My finish weight was down to 139 which indicates I was slightly under hydrated. Not running was probably a good call. See next post on big run next day.
Bike Nutrition:
1 bottle gatorade endurance
1 bottle perpetuem
1 bottle red gatorade
2 bottles water
1 red bull
1/2 can coke
3 gels
1 power bar
1 peanut butter granola bar pack
Wow. This hurt. Rode the first 60mi with another rider than back on my own. It wasn't that hot but I was feeling a bit "heat-dazed" at the finish. Skipped 20min t-run due to heat, which seemed bad but actually was not. My finish weight was down to 139 which indicates I was slightly under hydrated. Not running was probably a good call. See next post on big run next day.
Bike Nutrition:
1 bottle gatorade endurance
1 bottle perpetuem
1 bottle red gatorade
2 bottles water
1 red bull
1/2 can coke
3 gels
1 power bar
1 peanut butter granola bar pack
8/10/07, Friday
Swim 1.2 mi open water
Spin bike 40min
Easy day with good swim. Lake is getting VERY warm. Sweating during swims.
Spin bike 40min
Easy day with good swim. Lake is getting VERY warm. Sweating during swims.
8/9/07, Thursday
Run 45min, est 5-6mi
Easy run in Minneapolis. Ran from my hotel to see the collapsed bridge making national headlines.
Easy run in Minneapolis. Ran from my hotel to see the collapsed bridge making national headlines.
8/8/07, Wednesday
Run 10mile/1.2hour interval (15/12/10)
Swim 2500 mostly free some stroke and kick
Used up my juice on the t-run and subsequently a bit flat and pressed for time in the pool. Great interval run perfectly managed via HR.
Swim 2500 mostly free some stroke and kick
Used up my juice on the t-run and subsequently a bit flat and pressed for time in the pool. Great interval run perfectly managed via HR.
Saturday, August 11, 2007
8/7/07, Tuesday
Spin bike 60
Weights
Good turbo workout. I made it and stayed in HR3 for 2 out of 3 of the 12 minute intervals. One of my better turbos.
Weights
Good turbo workout. I made it and stayed in HR3 for 2 out of 3 of the 12 minute intervals. One of my better turbos.
Saturday, August 4, 2007
8/4/07, Saturday
Ride 70mi w/group, 20mph avg, 3.5hrs, moderate to hard effort.
Run 40min, 4.8mi, moderate effort.
Once again a bit hard on the bike because I was so fresh from a recovery week. Feeling tired now but will be ready to jump into two more key IM weeks!!
Run 40min, 4.8mi, moderate effort.
Once again a bit hard on the bike because I was so fresh from a recovery week. Feeling tired now but will be ready to jump into two more key IM weeks!!
8/2/07, Thursday
Mini-tri fun day!
Swim aerobic 2500 as 2x1000, 1x500 for times sake.
Ride 16mi moderate, 50min
Run 2.5mi easy/moderate
Flew home from Hartford, workout, fly out to Birmingham. Had to cram a lot in.
Swim aerobic 2500 as 2x1000, 1x500 for times sake.
Ride 16mi moderate, 50min
Run 2.5mi easy/moderate
Flew home from Hartford, workout, fly out to Birmingham. Had to cram a lot in.
Wednesday, August 1, 2007
Tuesday, 7/31/07
Spin 60min easy
Swim 2500, drills and stroke easy
Felt good on bike, bad in swim. Form was still good but stomach was bothering me. I perservered anyway and completed the easy swim workout.
Swim 2500, drills and stroke easy
Felt good on bike, bad in swim. Form was still good but stomach was bothering me. I perservered anyway and completed the easy swim workout.
7/29/07, Sunday, Part II
Run, 4mi, untimed, No HR
The second run of the two-a-day. Felt good and got me to 19mi on the day. Breaking run into two parts is noticeably less detrimental to joints and muscles.
The second run of the two-a-day. Felt good and got me to 19mi on the day. Breaking run into two parts is noticeably less detrimental to joints and muscles.
Sunday, July 29, 2007
7/29/07, Sunday, Part I
6AM Run
15mi, 2:08
2/3 bottle gatorade endurance
one gel
Apparently two beers, three deep fried stuffed jalapenos, and three fish tacos after 8PM the night before the big run are not as detrimental as one would think. We'll see if they attack this afternoon. I must admit feeling a bit rugged at the start of course.
HR stayed in 1-2 with the exception of a few hills. 72deg, 88%humidity.
15mi, 2:08
2/3 bottle gatorade endurance
one gel
Apparently two beers, three deep fried stuffed jalapenos, and three fish tacos after 8PM the night before the big run are not as detrimental as one would think. We'll see if they attack this afternoon. I must admit feeling a bit rugged at the start of course.
HR stayed in 1-2 with the exception of a few hills. 72deg, 88%humidity.
Saturday, July 28, 2007
7/29/07, Saturday
Bike 83mi, 4.5hrs, 18mph avg, HR 1-2, some 3, tiny bit of 4
T-run 5.5mi, 50min, no HR, easy pace
Bike nutrition:
1 bottle gatorade endurance
1 bottle perpetuem
1 bottle water
1 red bull
2/3 power bar
6 pb crackers
1 gel
Run nutrition:
1 bottle gatorade endurance
Horrible start followed by super finish. Not sure why but came alive in last 1/3 of bike and ran up some hills with solid, but in control, pacing. Run was way below threshold of what I can do. Good IM pacing day I'd say.
T-run 5.5mi, 50min, no HR, easy pace
Bike nutrition:
1 bottle gatorade endurance
1 bottle perpetuem
1 bottle water
1 red bull
2/3 power bar
6 pb crackers
1 gel
Run nutrition:
1 bottle gatorade endurance
Horrible start followed by super finish. Not sure why but came alive in last 1/3 of bike and ran up some hills with solid, but in control, pacing. Run was way below threshold of what I can do. Good IM pacing day I'd say.
Wednesday, July 25, 2007
7/25/07, Wednesday
Swim 4500yds, 1.75 hrs, 85% effort for main set
Prescribed workout except cooldown - subbed a 500 free for drills
Run 60min, 6 or 7 miles, intervals 10/8/6 @ HR3 with 3 min recovery in between
Very solid day. Felt dreary heading to swim so I cranked down a Sobe Adrenaline Rush. Must have helped because I was solid in the pool. Run was good, not great. I'm sure 87deg did not help.
Prescribed workout except cooldown - subbed a 500 free for drills
Run 60min, 6 or 7 miles, intervals 10/8/6 @ HR3 with 3 min recovery in between
Very solid day. Felt dreary heading to swim so I cranked down a Sobe Adrenaline Rush. Must have helped because I was solid in the pool. Run was good, not great. I'm sure 87deg did not help.
Tuesday, July 24, 2007
7/24/07, Tuesday
Run 50min HR 1 some 2
Easy, easy run all around the University of Alabama in Tuscaloosa. Very cool. Ran by aquatic center (should have brought goggles!) football stadium, law school, student housing. Beautiful campus. I hope we win this business so I can train here again.
Easy, easy run all around the University of Alabama in Tuscaloosa. Very cool. Ran by aquatic center (should have brought goggles!) football stadium, law school, student housing. Beautiful campus. I hope we win this business so I can train here again.
7/23/07, Monday
Swim 4200, 1.75 hrs w/stops aerobic
Bike 50min, 15+mi HR 1-2
Another very good swim day. 100% bilateral and good rythym entire time. Bike was basically a fun ride but followed shortly after swim.
Bike 50min, 15+mi HR 1-2
Another very good swim day. 100% bilateral and good rythym entire time. Bike was basically a fun ride but followed shortly after swim.
Monday, July 23, 2007
7/22/07, Sunday
7mile trail run
60min
No HR but RPE had me thinking I was about high zone 3. Ran with others to keep pace moving. Weather was low 70s which had me feeling very relaxed entire time.
60min
No HR but RPE had me thinking I was about high zone 3. Ran with others to keep pace moving. Weather was low 70s which had me feeling very relaxed entire time.
7/21/07, Saturday
Bike 108mls, 5.75hrs
18.4mph avg
6ooo feet elevation gain
T-run 50min, 6 miles
Huge day. Went a tiny bit too hard on the bike (low/mid zone 3) but did not pay for it on the run. End of the bike was a bit tough but run was very solid. First 70 miles were group ride then on my own. I did some leading and a bit of pushing. Nutrition was solid. Did not feel stuffed and kept digesting during run and bike. Low 80s temps helped.
Nutrition:
Bike:
1 bottle gatorade endurance
1 bottle perpetuem
1 bottle water
2 bottles gatordade
1 red bull at mile 60
12 peanut butter crackers
2 gels (including one on last 3 miles)
1 powerbar
Run:
1 bottle gatorade endurance
18.4mph avg
6ooo feet elevation gain
T-run 50min, 6 miles
Huge day. Went a tiny bit too hard on the bike (low/mid zone 3) but did not pay for it on the run. End of the bike was a bit tough but run was very solid. First 70 miles were group ride then on my own. I did some leading and a bit of pushing. Nutrition was solid. Did not feel stuffed and kept digesting during run and bike. Low 80s temps helped.
Nutrition:
Bike:
1 bottle gatorade endurance
1 bottle perpetuem
1 bottle water
2 bottles gatordade
1 red bull at mile 60
12 peanut butter crackers
2 gels (including one on last 3 miles)
1 powerbar
Run:
1 bottle gatorade endurance
7/20/07, Friday
1 hour open water swim, 1.3mi
Swam my pace with a couple short bursts. I continue to be one of the lagging swimmers in the Friday group but it sure is fun getting out there with a group and seeing the sun rise while swimming.
Swam my pace with a couple short bursts. I continue to be one of the lagging swimmers in the Friday group but it sure is fun getting out there with a group and seeing the sun rise while swimming.
7/19/07, Thursday
1 hour spin
45 min run
Ended up turning turbo spin day into easy spin day. I guess yesterday wiped me out more than I thought. Overall a very easy workout today.
45 min run
Ended up turning turbo spin day into easy spin day. I guess yesterday wiped me out more than I thought. Overall a very easy workout today.
7/18/07, Wednesday
Swim 4250, 1.75 hrs
Run 6mi with intervals 10/8/6
This was a fantastic workout day. Easily my best swim day ever followed later that day by a very strong 40min hammer of a run on my neighborhood loop. I don't seem to be losing much speed and I feel great afterwards. I do need to extend my run distance to make the hour prescribed for these interval runs.
Run 6mi with intervals 10/8/6
This was a fantastic workout day. Easily my best swim day ever followed later that day by a very strong 40min hammer of a run on my neighborhood loop. I don't seem to be losing much speed and I feel great afterwards. I do need to extend my run distance to make the hour prescribed for these interval runs.
Tuesday, July 17, 2007
7/17/07, Tuesday
Spin bike 65min
HR 1-2, NO 3
Weights 30min
Due to big run Sunday, hard bike/run Saturday, and big swim yesterday I delayed the turbo spin to this coming Thursday. Today became easy spin day with no t-run because my achilles is bothering me mildly again. The 16 mile run on Sunday is leaving its mark. Feeling good otherwise.
HR 1-2, NO 3
Weights 30min
Due to big run Sunday, hard bike/run Saturday, and big swim yesterday I delayed the turbo spin to this coming Thursday. Today became easy spin day with no t-run because my achilles is bothering me mildly again. The 16 mile run on Sunday is leaving its mark. Feeling good otherwise.
7/16/07, Monday
Swim 4500yds
1.75hrs
mostly free aerobic, some pull, some choice
Swam as prescribed. Strange nausea feeling during much of swim. Perservered anyway. Biggest swim ever.
1.75hrs
mostly free aerobic, some pull, some choice
Swam as prescribed. Strange nausea feeling during much of swim. Perservered anyway. Biggest swim ever.
7/15/07, Sunday
Run
16mi
2.25hrs
no HR / RPE had me at 1-2, maybe some low 3
This was not the plan. It was supposed to be a 1.25 hour run but I got lost since I ran from the hospital. Made it back safely with a huge run under my belt...
16mi
2.25hrs
no HR / RPE had me at 1-2, maybe some low 3
This was not the plan. It was supposed to be a 1.25 hour run but I got lost since I ran from the hospital. Made it back safely with a huge run under my belt...
Saturday, July 14, 2007
7/14/07, Saturday
Madison turned one day old today.
Daddy rode 86miles, 4.5hrs, 19.5mph avg (group ride)
HR avg 136
HR max 187
t-run 23:35, 3.1 miles
HR avg 166
HR max 181
Yes, Daddy was a bit wired up today. I did a lot of leading and I blasted a pretty long hill harder than I have ever rode in my life (hence the 187 HR). Then I pushed a little too hard on a t-run in 90 degrees and high humidity. Must be the halo of childbirth as this was supposed to be an easier day. At least this gurantees me an easy long run Sunday.
Daddy rode 86miles, 4.5hrs, 19.5mph avg (group ride)
HR avg 136
HR max 187
t-run 23:35, 3.1 miles
HR avg 166
HR max 181
Yes, Daddy was a bit wired up today. I did a lot of leading and I blasted a pretty long hill harder than I have ever rode in my life (hence the 187 HR). Then I pushed a little too hard on a t-run in 90 degrees and high humidity. Must be the halo of childbirth as this was supposed to be an easier day. At least this gurantees me an easy long run Sunday.
7/12/07, Thursday
30 spin
40 interval t-run
Missed weights to head home to cover while mommy goes to baby doctor.
40 interval t-run
Missed weights to head home to cover while mommy goes to baby doctor.
Wednesday, July 11, 2007
7/11/07, Wednesday
1 hour swim, 3000 yds.
Did presribed workout and added a 500 free since I came up short on Monday. Felt good in the pool, especially during 500. Still a bit frustrated that it takes me close to a full minute to swim a relaxed 50...
Did presribed workout and added a 500 free since I came up short on Monday. Felt good in the pool, especially during 500. Still a bit frustrated that it takes me close to a full minute to swim a relaxed 50...
7/10/07, Tuesday
45 spin bike HR1-2 easy!
40min t-run HR1-2 easy!
45min weights
Felt really fit on bike and run. Put some resistance on bike and just cruised. Then on run I kept finding myself picking up the pace due to how good I was feeling. This recovery week stuff sure is relaxing.
40min t-run HR1-2 easy!
45min weights
Felt really fit on bike and run. Put some resistance on bike and just cruised. Then on run I kept finding myself picking up the pace due to how good I was feeling. This recovery week stuff sure is relaxing.
Sunday, July 8, 2007
7/8/07, Sunday
5AM adventure run
90 min, HR1-2, partial trail run in the dark
about 9 miles of hills and trails
90 min, HR1-2, partial trail run in the dark
about 9 miles of hills and trails
Saturday, July 7, 2007
7/7/07, Saturday
5.5 hour bike, 107miles, 8700' vertical gain, 18.9mph avg.
HRavg 131, max 174
My first century. Had a couple 90s before this but made the big hundy today. Rode solid with a group of 3 so some drafting occurred. I did some lead and had a strong finish, able to crush some hills from miles 85 to 100. Skipped t-run to save legs for 5AM run Sunday.
Nutrition:
3 gels
1 bottle perpetuum
1 bottle gatorade endurance
1 bottle gatorade
2 bottles water
1 pack of pb crackers
HRavg 131, max 174
My first century. Had a couple 90s before this but made the big hundy today. Rode solid with a group of 3 so some drafting occurred. I did some lead and had a strong finish, able to crush some hills from miles 85 to 100. Skipped t-run to save legs for 5AM run Sunday.
Nutrition:
3 gels
1 bottle perpetuum
1 bottle gatorade endurance
1 bottle gatorade
2 bottles water
1 pack of pb crackers
Friday, July 6, 2007
Wednesday, July 4, 2007
6/4/07, Wednesday, Independence Day
45min+ open water swim, approx 1.1mi
45min+ AT swim, skipped warm up and cool down but did:
400 pull
3x(200 on 20sec rest, 2x100 on 10sec rest, 4x50 on 5 sec rest) @ 85% effort
40min, 5 mile interval run (8/6/4min@HR 3 with 3min rest between)
Very solid swim day. Interval run was in 90 degrees so effort, while clearly mid to upper zone 3, felt a tad bit subdued.
45min+ AT swim, skipped warm up and cool down but did:
400 pull
3x(200 on 20sec rest, 2x100 on 10sec rest, 4x50 on 5 sec rest) @ 85% effort
40min, 5 mile interval run (8/6/4min@HR 3 with 3min rest between)
Very solid swim day. Interval run was in 90 degrees so effort, while clearly mid to upper zone 3, felt a tad bit subdued.
7/3/07, Tuesday
1:15 Turbo Spin as prescribed
40min t-run 1-3, low 3
45 weights
Great turbo. HR was where is should have been. T-run was easy - moderate effort. about 5 miles.
40min t-run 1-3, low 3
45 weights
Great turbo. HR was where is should have been. T-run was easy - moderate effort. about 5 miles.
7/2/07, Monday
3500 Aerobic swim workout, 1:30ish
Good solid swim. Completed entire prescribed workout.
Good solid swim. Completed entire prescribed workout.
Sunday, July 1, 2007
6/30/07, Saturday
3:45 ride, 80mi, HRavg 138, HR lots of 2 with a bunch of 3, HR max 178
32min t-run, 4 miles HR avg 155, max 179
A big day that fell a bit short on overall time but likely made up for it in intensity. High humidity meant lots of fluid intake. Also fell a bit short on food intake. Plenty of liquid calories but only two gels for food.
32min t-run, 4 miles HR avg 155, max 179
A big day that fell a bit short on overall time but likely made up for it in intensity. High humidity meant lots of fluid intake. Also fell a bit short on food intake. Plenty of liquid calories but only two gels for food.
Friday, June 29, 2007
6/29/07, Friday
6AM 1.2mile open water swim - NO WETSUIT, first time I've done that long w/out
Later in 90degrees...10mile run / 90min., HR 1-2 only
Big day. Legs felt pretty good although run was very slow. And hilly.
Later in 90degrees...10mile run / 90min., HR 1-2 only
Big day. Legs felt pretty good although run was very slow. And hilly.
6/28/07, Thursday
5:45AM brick class
30 spin HR 3
45 run, 5miles, HR1,2 some 3
1000yds as 175 free / 25 stroke
Solid morning workout but fell short on making up Wednesday's swim as planned.
30 spin HR 3
45 run, 5miles, HR1,2 some 3
1000yds as 175 free / 25 stroke
Solid morning workout but fell short on making up Wednesday's swim as planned.
Monday, June 25, 2007
6/25/07, Monday
6AM., 1.3mile open water swim
5PM, 45min weights, w/u spin
Need to ditch the wetsuit. Water is getting too hot.
5PM, 45min weights, w/u spin
Need to ditch the wetsuit. Water is getting too hot.
Saturday, June 23, 2007
6/23/07, Saturday
6:30AM, 75-80deg
90mi ride, 4.75hrs, bunch of short stops
18.6mph avg.
2mi, 20min t-run very hilly
Big day. Very strong went really well. Rode with 2 others entire time. Did some lead.
90mi ride, 4.75hrs, bunch of short stops
18.6mph avg.
2mi, 20min t-run very hilly
Big day. Very strong went really well. Rode with 2 others entire time. Did some lead.
6/22/07, Friday
5:45AM
Lake Swim 1.3 miles
Easy aerobic. Worked on form. Wetsuit for 2/3, none for last 1/3. Went very well without!
Lake Swim 1.3 miles
Easy aerobic. Worked on form. Wetsuit for 2/3, none for last 1/3. Went very well without!
Thursday, June 21, 2007
6/21/07, Thursday, longest day of year
5:45AM
30 spin HR2-3
30 easy run HR2
30 swim, 1000+ w/stroke and free
Later
1:45 road ride/33mi, HR 1-2 (129avg, 158max)
Good moderate effort day. Getting back in the groove after Xterra.
30 spin HR2-3
30 easy run HR2
30 swim, 1000+ w/stroke and free
Later
1:45 road ride/33mi, HR 1-2 (129avg, 158max)
Good moderate effort day. Getting back in the groove after Xterra.
Wednesday, June 20, 2007
6/19/07, Tuesday
60min outside bike ride
A little tired. Mostly zone 1, some 2, and a few 3 bursts. Moderate hills.
A little tired. Mostly zone 1, some 2, and a few 3 bursts. Moderate hills.
Sunday, June 17, 2007
6/16/07, Saturday
1 hour mod-hard mtn bike
600yd river swim easy
30min easy-mod mtn bike
Xterra scouting and prep.
600yd river swim easy
30min easy-mod mtn bike
Xterra scouting and prep.
6/14/07, Thursday
YMCA brick class
30min spin, HR 2-3
30min run, HR 2-4low
1000yd swim
Good day. Went pretty hard.
30min spin, HR 2-3
30min run, HR 2-4low
1000yd swim
Good day. Went pretty hard.
Tuesday, June 12, 2007
6/12/07, Tuesday
90min MTB singletrack, HR avg 128, MAXED OUT AT 193? Not sure if that's accurate but it would explain comments below.
Had my first bonk in years. Not sure how that can occur on a 90min ride but it did. Hammered thru it but just didn't have energy to stay consistent in effort on trail. Good workout I guess despite.
Had my first bonk in years. Not sure how that can occur on a 90min ride but it did. Hammered thru it but just didn't have energy to stay consistent in effort on trail. Good workout I guess despite.
6/11/07, Monday
6AM
45 spin bike random workout (w/w, zone 2-3 middle, cool down)
30min weights medium
Kinda blah day.
45 spin bike random workout (w/w, zone 2-3 middle, cool down)
30min weights medium
Kinda blah day.
6/10/07, Sunday
Super solid 3 hour / 60mile road ride. Great HR control 132avg, 166 max with some hill blasts. No t-run due to resting achilles.
Saturday, June 9, 2007
6/8/07
6AM
Swim 1 mile open water
MTB 1:45 singletrack
t-run trail 25min
Solid MTB on moderate to difficult (for Raleigh) MTB trails at Beaver Dam. First time on singletrack in years. Cycling endurance helped but still a little shaky at speed. Left knee issue and achilles on run.
Swim 1 mile open water
MTB 1:45 singletrack
t-run trail 25min
Solid MTB on moderate to difficult (for Raleigh) MTB trails at Beaver Dam. First time on singletrack in years. Cycling endurance helped but still a little shaky at speed. Left knee issue and achilles on run.
Wednesday, June 6, 2007
6/6/07, Weds
6AM, Hartford, CT, 61deg
Run 60min, about 8miles, hard intervals
20min warmup
6/5/4 all at HR3 with 3min recovery
3/2/1 all at HR4 with 3min recovery
5 or 10min cool down
Strong day. Legs (l knee and l achilles) are a bit sore from a lot of running following a strong 10k leg to this past weekend's tri event.
Run 60min, about 8miles, hard intervals
20min warmup
6/5/4 all at HR3 with 3min recovery
3/2/1 all at HR4 with 3min recovery
5 or 10min cool down
Strong day. Legs (l knee and l achilles) are a bit sore from a lot of running following a strong 10k leg to this past weekend's tri event.
Tuesday, June 5, 2007
6/5/07, Tuesday
4 sport day, abridged version...
Turbo spin 45 min (first half of prescribed workout)
Weights 30 min
Later in day
Swim 30min/1750 (2/3 of prescribed workout)
Run 45min/easy 1-2
Couldn't seem to start day off right since I left my hydration and just couldn't get a consistent zone 4 for turbo. Good day overall, just didn't meet Turbo and Swim metrics.
Turbo spin 45 min (first half of prescribed workout)
Weights 30 min
Later in day
Swim 30min/1750 (2/3 of prescribed workout)
Run 45min/easy 1-2
Couldn't seem to start day off right since I left my hydration and just couldn't get a consistent zone 4 for turbo. Good day overall, just didn't meet Turbo and Swim metrics.
Monday, June 4, 2007
6/4/07
Day off.
Had every intention of working out today but body is saying it would rather nap. However no nap, just work.
Had every intention of working out today but body is saying it would rather nap. However no nap, just work.
6/3/07
Kerr Lake International Distance Triathlon, 65deg and light rain
1500m swim 34min
40K bike 1:07
10K run 41min
Left the HR monitor and watch in the car -- designed for mental relaxation and a less intense effort. Pretty good performance overall considering I was trying to treat this as a "C" race. I have trouble not competing at 100% so I figure I did go about 85-90% on the day. Got lost in transition and got confused on a run turnaround. Big fun in pretty foul weather.
1500m swim 34min
40K bike 1:07
10K run 41min
Left the HR monitor and watch in the car -- designed for mental relaxation and a less intense effort. Pretty good performance overall considering I was trying to treat this as a "C" race. I have trouble not competing at 100% so I figure I did go about 85-90% on the day. Got lost in transition and got confused on a run turnaround. Big fun in pretty foul weather.
6/2/07
40mi bike ride
Crushed a few hills, fairly easy otherwise catching up with John W. while we rode.
Crushed a few hills, fairly easy otherwise catching up with John W. while we rode.
Saturday, June 2, 2007
Friday, June 1, 2007
5/31/07
5:30AM
30min spin - YMCA brick class, HR2-3
135min run/17miles / HR1 with some 2, no 3
8:45PM
400yd swim video
Big day. Knee condramalacia (sp?) noticable but ok during run -- but very discomforting for rest of day. Right outside ankle hurt (just like post GA 1/2 marathon). Run felt easy. Could have gone longer but getting kinda achy. Swim was practically nothing.
30min spin - YMCA brick class, HR2-3
135min run/17miles / HR1 with some 2, no 3
8:45PM
400yd swim video
Big day. Knee condramalacia (sp?) noticable but ok during run -- but very discomforting for rest of day. Right outside ankle hurt (just like post GA 1/2 marathon). Run felt easy. Could have gone longer but getting kinda achy. Swim was practically nothing.
5/30/07
5:30AM
75min turbo spin
35min t-run
3:30PM
30min weights
Hard on the turbo. Workout as prescribed (Tuesday's). Good t-run HR1-2.
75min turbo spin
35min t-run
3:30PM
30min weights
Hard on the turbo. Workout as prescribed (Tuesday's). Good t-run HR1-2.
Tuesday, May 29, 2007
5/29/07, Tuesday
Swim 2000yds, 45min
All free, outside pool
Good recovery workout after long big bike and run weekend. Still need to concentrate on pool workouts. Quality and quantity need improvement. Forgot workout card so didn't follow prescribed workout.
All free, outside pool
Good recovery workout after long big bike and run weekend. Still need to concentrate on pool workouts. Quality and quantity need improvement. Forgot workout card so didn't follow prescribed workout.
5/28/07, Monday (Memorial Day)
1PM, 88deg
Bike 35mi, 1:48, 18.5mph avg / hills, HR avg 130, max 168
T-run 2.5mi, 24min, HR avg 137
Great HR mgmt on run and bike. Hammered bike pretty solid but HR stayed in check even with high outside temp. Dead legs at start went away quickly for solid ride and run.
Bike 35mi, 1:48, 18.5mph avg / hills, HR avg 130, max 168
T-run 2.5mi, 24min, HR avg 137
Great HR mgmt on run and bike. Hammered bike pretty solid but HR stayed in check even with high outside temp. Dead legs at start went away quickly for solid ride and run.
Monday, May 28, 2007
5/27/07, Sunday
Day off. Not sore but still a bit tired from big day yesterday.
Went to beach and had to park a mile from beach after dropping kids off. I ran the mile to the beach. Not counting that as workout anymore. ha ha.
Went to beach and had to park a mile from beach after dropping kids off. I ran the mile to the beach. Not counting that as workout anymore. ha ha.
Saturday, May 26, 2007
5/27/07, Saturday
7AM
5 hours, 92mile ride, HR 130-163 (mostly high 2), 18MPH avg, hills. Three 5 min stops.
45min, 5.2mile run, HR 145-167 (89deg!)
Nutrition:
bike: 4 gels, one Clif Nectar Bar, one package of PB crackers, 2 e-tabs, one bottle Gatorade EN, one bottle Carbo Pro, one bottle water, one Sobe Adrenaline Rush
run: one bottle Gatorade EN
Huge day. Much bigger bike than ever before! Rode with some much better cyclists than me. See Luckytri for details. Feeling exceptionally good one hour after completion!!!
5 hours, 92mile ride, HR 130-163 (mostly high 2), 18MPH avg, hills. Three 5 min stops.
45min, 5.2mile run, HR 145-167 (89deg!)
Nutrition:
bike: 4 gels, one Clif Nectar Bar, one package of PB crackers, 2 e-tabs, one bottle Gatorade EN, one bottle Carbo Pro, one bottle water, one Sobe Adrenaline Rush
run: one bottle Gatorade EN
Huge day. Much bigger bike than ever before! Rode with some much better cyclists than me. See Luckytri for details. Feeling exceptionally good one hour after completion!!!
Friday, May 25, 2007
5/25/07, Friday
6:15AM
Open water swim, 1mile, 45min
A great morning with smooth water. My friend Jon Mixon showed me a new spot on Falls Lake that was fantastic. Good swim.
Open water swim, 1mile, 45min
A great morning with smooth water. My friend Jon Mixon showed me a new spot on Falls Lake that was fantastic. Good swim.
Thursday, May 24, 2007
5/24/07, Thursday
5:30AM
30min spin bike zone 2-3
30min run zone 3-4
30min weights easy
5PM
60min MTB on smooth moderately hilly jeep trail
zone 2-3low
Good double duty day. Really hammered the morning workout. Especially the last 10min of the run. Nice to be back out on the mountain bike also. My 10 year old Specialized hardtail can still hammer along at a good pace. I forgot how much I like the brink of contol that MTB entails.
30min spin bike zone 2-3
30min run zone 3-4
30min weights easy
5PM
60min MTB on smooth moderately hilly jeep trail
zone 2-3low
Good double duty day. Really hammered the morning workout. Especially the last 10min of the run. Nice to be back out on the mountain bike also. My 10 year old Specialized hardtail can still hammer along at a good pace. I forgot how much I like the brink of contol that MTB entails.
Wednesday, May 23, 2007
5/23/07
1:30PM, 82deg
Swim 2250yds, 1 hour
Spin bike 15 min, HR 1-2-3...and 4!
Run 1:15, HR 2-3
Back at it strong after a somewhat crummy workout yesterday. Shortened my swim a bit but accomplished more than half of what was on my scheduled workout. Did a quick bike hammer-fest to make up for missing part of my spin Turbo workout yesterday. Ran intervals exactly as prescribed. Very solid three sport day.
Swim 2250yds, 1 hour
Spin bike 15 min, HR 1-2-3...and 4!
Run 1:15, HR 2-3
Back at it strong after a somewhat crummy workout yesterday. Shortened my swim a bit but accomplished more than half of what was on my scheduled workout. Did a quick bike hammer-fest to make up for missing part of my spin Turbo workout yesterday. Ran intervals exactly as prescribed. Very solid three sport day.
Tuesday, May 22, 2007
Monday, May 21, 2007
5/21/07
Day off.
Returned 10AM today from San Francisco. Ran about 21 miles, walked another 6-8 while I was there. That earns me a day off due to the combined lack of sleep.
Missed a swim day again. I need to not miss swims!!!
Returned 10AM today from San Francisco. Ran about 21 miles, walked another 6-8 while I was there. That earns me a day off due to the combined lack of sleep.
Missed a swim day again. I need to not miss swims!!!
Sunday, May 20, 2007
5/20/07
ING Bay to Breakers Race
8AM, 7.5miles, just over 1 hour
Easy start w/11 min miles due to crowd. Hammered ending likely without ever going into zone3 (mostly downhill). Didn't wear HR monitor. Red eye home tonight at 3AM EST...
8AM, 7.5miles, just over 1 hour
Easy start w/11 min miles due to crowd. Hammered ending likely without ever going into zone3 (mostly downhill). Didn't wear HR monitor. Red eye home tonight at 3AM EST...
Friday, May 18, 2007
5/18/07 (part II)
10:30AM: Raleigh, NC
1 hour outside bike (17.5mph avg)
No HR monitor today
10:30PM EST: San Francisco, CA
Doubled up on workouts today. Lost the top of my water bottle on Raven Ridge road somehow. Strange. Now I find myself sitting in a nice hotel room in San Francisco. What a day.
1 hour outside bike (17.5mph avg)
No HR monitor today
10:30PM EST: San Francisco, CA
Doubled up on workouts today. Lost the top of my water bottle on Raven Ridge road somehow. Strange. Now I find myself sitting in a nice hotel room in San Francisco. What a day.
5/18/07 (Part I)
5:30AM
Spin 60 Turbo. Solid and followed workout closely.
Swim 45 technique. 1700 yds. Skipped cool down.
Finally feeling like I'm back in the game since the half IM two weeks ago. Solid workouts today although I shortened the swim. Not sure why but it was a good confidence building swim anyway.
Spin 60 Turbo. Solid and followed workout closely.
Swim 45 technique. 1700 yds. Skipped cool down.
Finally feeling like I'm back in the game since the half IM two weeks ago. Solid workouts today although I shortened the swim. Not sure why but it was a good confidence building swim anyway.
Wednesday, May 16, 2007
5/16/07
6:30AM run 45min 5.8miles
HR zone 1-2 with short accels into zone 3
Easy, hilly run in Tallahassee. Left kneecap continues to be bothersome ever since flight over to Portugal over a week ago. I think I've decided that I always run injured and in discomfort. Usually knees, sometimes back, once in a while hips. If I just run faster I can move the pain/discomfort into my head and away from my joints. Seems to work.
HR zone 1-2 with short accels into zone 3
Easy, hilly run in Tallahassee. Left kneecap continues to be bothersome ever since flight over to Portugal over a week ago. I think I've decided that I always run injured and in discomfort. Usually knees, sometimes back, once in a while hips. If I just run faster I can move the pain/discomfort into my head and away from my joints. Seems to work.
Tuesday, May 15, 2007
5/15/07
60min bike spin
30min run easy
Easy spin and easy run. Felt a little better with more energy. Trip to Tallahassee. Be back tomorrow.
30min run easy
Easy spin and easy run. Felt a little better with more energy. Trip to Tallahassee. Be back tomorrow.
Sunday, May 13, 2007
5/13/07
Day off. Mother's Day.
Gearing up for back to the real workout schedule Monday. Dropped MTB at shop yesterday. Begin thinking about Xterra!!!!
Gearing up for back to the real workout schedule Monday. Dropped MTB at shop yesterday. Begin thinking about Xterra!!!!
5/12/07
Spin bike 75min.
T-run 45min.
Swim 500yds in Lake. Very easy.
HR zone 2 mostly with a burst into 3 on the bike. Legs felt very strong on bike. Run was easy but solid as well. Feeling good back on schedule. Got kicked out of lake for the first time.
T-run 45min.
Swim 500yds in Lake. Very easy.
HR zone 2 mostly with a burst into 3 on the bike. Legs felt very strong on bike. Run was easy but solid as well. Feeling good back on schedule. Got kicked out of lake for the first time.
5/11/07
Bike 31miles. 1.5 hours. No HR monitor.
T-run 2.5miles. 25min.
Finally! Back to a good workout. Felt very fresh on the bike. Went pretty hard but felt really good. Run was easy.
T-run 2.5miles. 25min.
Finally! Back to a good workout. Felt very fresh on the bike. Went pretty hard but felt really good. Run was easy.
5/9/07
Run 4.5 miles again.
Knee a bit better. Still running on wine, poor diet, and crazy sleep patterns. Portugal.
Knee a bit better. Still running on wine, poor diet, and crazy sleep patterns. Portugal.
5/8/07
Run 35 min. Est 4.5miles. 80deg.
Knee still hurts. Ran lots of short steep hills in Portugal. Too much wine and not enough sleep.
Knee still hurts. Ran lots of short steep hills in Portugal. Too much wine and not enough sleep.
5/7/07
Day off.
Arrive in Portugal. Left knee got very stiff and sore on plane. Feels like back of kneecap issue. Sleep pattern a mess.
Arrive in Portugal. Left knee got very stiff and sore on plane. Feels like back of kneecap issue. Sleep pattern a mess.
5/6/07
Day off.
Watch friends compete in White Lake Sprint. John W completes both races! Then get home and get on a plane to Portugal!
Watch friends compete in White Lake Sprint. John W completes both races! Then get home and get on a plane to Portugal!
Wednesday, May 9, 2007
White Lake 1/2 Ironman Results
I will get back to posting workouts shortly. Until then see some of my triathlon posts here.
Thursday, May 3, 2007
4/19/07 - 5/3/07
Suffice to say travel, family, work and a heavy training schedule have gotten in the way of blogging. Workouts have been great and the White Lake Half Ironman distance triathlon is in two days then off to Portugal for four days. Look for workout updates again by 5/9/07.
Wednesday, April 18, 2007
4/18/07
1PM
Swim 3000, 75min
Free, kick, drill, stroke mix
6PM
Run 11.3mi, 90min
W/U plus mix of 15,12,10 min intervals in zone3, slow in between
Very solid day. Swim workout was supposed to be 4400 yards. Just not there yet. Run went exactly as prescribed.
Swim 3000, 75min
Free, kick, drill, stroke mix
6PM
Run 11.3mi, 90min
W/U plus mix of 15,12,10 min intervals in zone3, slow in between
Very solid day. Swim workout was supposed to be 4400 yards. Just not there yet. Run went exactly as prescribed.
Tuesday, April 17, 2007
4/17/07
5:30AM
Turbo bike 80min in hr zone2-3
T-run, 25min, 3.8mi
Weights 30min
1PM
Swim 1300yds
Super solid morning workout following strong night of sleep, day off, and a new RHR low of 33bpm. Crappy swim. Legs blown so had to cut workout in less than half.
Turbo bike 80min in hr zone2-3
T-run, 25min, 3.8mi
Weights 30min
1PM
Swim 1300yds
Super solid morning workout following strong night of sleep, day off, and a new RHR low of 33bpm. Crappy swim. Legs blown so had to cut workout in less than half.
Monday, April 16, 2007
4/16/07
Day off. Missed big swim and weights. Will try to make up Tuesday for a 4 sport day.
Travis puked all night. Got up 3x to tell him he was doing a good job. With any luck I'll avoid the dreaded Norovirus. Fourth time this year its invaded my house. Missed all workouts today due to tiredness and sketchy stomach.
Travis puked all night. Got up 3x to tell him he was doing a good job. With any luck I'll avoid the dreaded Norovirus. Fourth time this year its invaded my house. Missed all workouts today due to tiredness and sketchy stomach.
Sunday, April 15, 2007
4/15/07
11AM
60min on trainer easy (trying to wait out thunderstorms and rain)
210min 60 mile ride outside, mostly HR1-2, some 3 hills and hammer
30min t-run, 4miles
Huge day. Got poured and hailed on during ride. Roads very wet so ride was "gentle". Had a great time after adrenaline rush of hail storm at mile 50. T-run was a little bit of work but still strong at end.
Nutrition:
20 oz gatorade endurance
40 oz water
20 oz carbo pro
2 gels
1 red bull
1 peanut butter granola bar
1.5 peanut butter and bread sandwiches
60min on trainer easy (trying to wait out thunderstorms and rain)
210min 60 mile ride outside, mostly HR1-2, some 3 hills and hammer
30min t-run, 4miles
Huge day. Got poured and hailed on during ride. Roads very wet so ride was "gentle". Had a great time after adrenaline rush of hail storm at mile 50. T-run was a little bit of work but still strong at end.
Nutrition:
20 oz gatorade endurance
40 oz water
20 oz carbo pro
2 gels
1 red bull
1 peanut butter granola bar
1.5 peanut butter and bread sandwiches
4/13/07
6:30AM
1400yd swim, varied
13.2mile run, 80min
Solid day. Didn't follow swim drills exactly and cut short, but still decent. Run was sloooow but good. Moderate hills.
1400yd swim, varied
13.2mile run, 80min
Solid day. Didn't follow swim drills exactly and cut short, but still decent. Run was sloooow but good. Moderate hills.
4/12/07
5:45AM
30min bike in Brick class
30min t-run
30min weights
5PM
75min bike outside
Solid day. Both bikes exceptionally good and felt very fresh on run.
30min bike in Brick class
30min t-run
30min weights
5PM
75min bike outside
Solid day. Both bikes exceptionally good and felt very fresh on run.
4/11/07
1PM Swim
30min drills
5:30PM
5.6mi tempo run
12, 10 min tempo bursts
Horrible swim. Can't focus on drill day...Good run.
30min drills
5:30PM
5.6mi tempo run
12, 10 min tempo bursts
Horrible swim. Can't focus on drill day...Good run.
4/10/07
5:30AM
Turbo Bike 75min
Trying to hit HR3 a bunch
followed by 35min T-run
Great turbo workout. Got HR consistently into zone 3 for sustained periods. Easy but solid T-run.
Turbo Bike 75min
Trying to hit HR3 a bunch
followed by 35min T-run
Great turbo workout. Got HR consistently into zone 3 for sustained periods. Easy but solid T-run.
Monday, April 9, 2007
4/8/07
1PM
3200yd swim
80min
Huge pool day. Mixed it up with IM, pull, and kick but mostly free. Huge confidence building day considering the preceding big workouts in previous three days. Feeling great tonight but a little dehydrated. Could be the glass of red wine I suppose!
3200yd swim
80min
Huge pool day. Mixed it up with IM, pull, and kick but mostly free. Huge confidence building day considering the preceding big workouts in previous three days. Feeling great tonight but a little dehydrated. Could be the glass of red wine I suppose!
4/7/07
3PM 53mile bike, 180 minutes.
HR avg 122
A low HR avg because my speed was slow. My legs were blown from 13.2mi run on Friday and first time doing squats in 8 years on Saturday. Back and crotch gave out as well. But still got it done and didn't cut it short!!!
HR avg 122
A low HR avg because my speed was slow. My legs were blown from 13.2mi run on Friday and first time doing squats in 8 years on Saturday. Back and crotch gave out as well. But still got it done and didn't cut it short!!!
Saturday, April 7, 2007
4/7/07
60min 1300yd swim
100,200,300,400,500,400,300,200,100 all free
YMCA in Tulsa, OK
45min weights
Very solid swim. Not whooped at end. Feeling good 6 hours later.
100,200,300,400,500,400,300,200,100 all free
YMCA in Tulsa, OK
45min weights
Very solid swim. Not whooped at end. Feeling good 6 hours later.
4/6/07
120min, 13.2mi hr 1-2 run in Oklahoma
rolling hills
Good post interval run. Ran intervals previous afternoon then this 10am run next day. Some knee soreness. Minor. 34deg during run.
rolling hills
Good post interval run. Ran intervals previous afternoon then this 10am run next day. Some knee soreness. Minor. 34deg during run.
4/5/07
8mile interval run in OK
10,8,6,4min at HR3 with 3min rest between
1 hour total
Very solid interval running in Oklahoma on rolling hills. Worked hard and HR stayed down pretty well.
10,8,6,4min at HR3 with 3min rest between
1 hour total
Very solid interval running in Oklahoma on rolling hills. Worked hard and HR stayed down pretty well.
4/4/07
1200 swim
Cancelled the rest of the 2500yd swim and 2 hour bike. Felt whooped for some reason. Probably late travel arrival and non-stop work travel.
Cancelled the rest of the 2500yd swim and 2 hour bike. Felt whooped for some reason. Probably late travel arrival and non-stop work travel.
Tuesday, April 3, 2007
3/28/07 to 4/3/07
Increasing daily workout times plus career cause another combined post. Having a tougher time getting to work, workout, family, post, other stuff, sleep...had to drop the posting and an hour or two of sleep. Will catch up shortly. Posting from Miami airport so life is far from bad!
3/27
OFF for Memphis travel
3/28
Lousy swim 30min
Decent indoor bike 70min
Decent run 30min
3/29
OFF
3/30
Big day of White Lake course preview
57mi bike in 2:49. Could have gone a bit faster. HR avg 134
5.3mi run in 42 min. Felt good at end.
HR very controlled on bike and run.
3/31
Bike 60min indoor
Weights 45min
4/1
35min run in 48deg in Hartford, CT
4/2
Big day.
2000 swim went well. Big aerobic sets (400-500)
Good bike on road. 65min mod hills.
Good t-run 5.6 miles. Easy recovery.
4/3
60min turbo 5:30 AM. Got to HR 3 as prescribed.
35min run later in day. In Miami heat of 83+. HR 2 high.
3/27
OFF for Memphis travel
3/28
Lousy swim 30min
Decent indoor bike 70min
Decent run 30min
3/29
OFF
3/30
Big day of White Lake course preview
57mi bike in 2:49. Could have gone a bit faster. HR avg 134
5.3mi run in 42 min. Felt good at end.
HR very controlled on bike and run.
3/31
Bike 60min indoor
Weights 45min
4/1
35min run in 48deg in Hartford, CT
4/2
Big day.
2000 swim went well. Big aerobic sets (400-500)
Good bike on road. 65min mod hills.
Good t-run 5.6 miles. Easy recovery.
4/3
60min turbo 5:30 AM. Got to HR 3 as prescribed.
35min run later in day. In Miami heat of 83+. HR 2 high.
Wednesday, March 28, 2007
Wednesday, March 21, 2007
Sunday, March 18, 2007
3/18/07
11AM 44deg @start
bike 200min
HR avg 131, max 156
t-run 30 min
HR avg 150, max 167
Four hours of workout following a 17 mile run the day before. Legs were definitely stale on bike and run. Went especially easy on bike but still hurting miles 45-50. Strong finish. Upper back sore during ride from adjustment lowering bars. Run was borderline painful from a general muscle soreness vantage point (quads). Overall, a HUGE weekend accomplishment to be followed by Monday travel to Hartford, CT and a recovery week with mostly short runs, stairs, and some resistance weights while holed up at Mohegan Sun hotel casino.
bike 200min
HR avg 131, max 156
t-run 30 min
HR avg 150, max 167
Four hours of workout following a 17 mile run the day before. Legs were definitely stale on bike and run. Went especially easy on bike but still hurting miles 45-50. Strong finish. Upper back sore during ride from adjustment lowering bars. Run was borderline painful from a general muscle soreness vantage point (quads). Overall, a HUGE weekend accomplishment to be followed by Monday travel to Hartford, CT and a recovery week with mostly short runs, stairs, and some resistance weights while holed up at Mohegan Sun hotel casino.
3/17/07
7AM
120min run
HR avg 154 max 179
Heart rate was outstanding on this two hour run. Easily the lowest its ever been considering the distance. Base training is paying off. Also felt pretty good considering the lack of long runs in the past 30 days.
120min run
HR avg 154 max 179
Heart rate was outstanding on this two hour run. Easily the lowest its ever been considering the distance. Base training is paying off. Also felt pretty good considering the lack of long runs in the past 30 days.
3/16/07
75min Turbo indoor bike
HR avg 130, max 157
30min swim technical
Felt a little groggy on bike but solid none the less. Swim was outstanding. Relaxed with good cheating c/u concentration and some drills.
HR avg 130, max 157
30min swim technical
Felt a little groggy on bike but solid none the less. Swim was outstanding. Relaxed with good cheating c/u concentration and some drills.
3/15/07
5:45AM Rosemary brick class
30min indoor bike HR avg 158 (a hammer of a bike!)
30min outdoor run HR avg 172
Weights 30min
After some screwey travel days I really felt a need to hammer the class. So I did with high HRs.
30min indoor bike HR avg 158 (a hammer of a bike!)
30min outdoor run HR avg 172
Weights 30min
After some screwey travel days I really felt a need to hammer the class. So I did with high HRs.
Wednesday, March 14, 2007
3/5-07 to 3/14/07
Too many worklouts to itemize since I am just catching up on blog. Trip to California to spend time with coach all weekend then off to Florida and back-to-back to Cleveland. Workouts every day except 3 with unplanned days off 3/12, 3/13. Back in pool today and on bike for very short time. Poor return day due to travel stress?
Estimated totals since March 5:
Run - 5 hours
Bike - 7 hours
Swim - 4 hours
Weights - 3 hours
Looking forward to getting back on track with YMCA brick class Thurs 5:30AM!
Estimated totals since March 5:
Run - 5 hours
Bike - 7 hours
Swim - 4 hours
Weights - 3 hours
Looking forward to getting back on track with YMCA brick class Thurs 5:30AM!
Monday, March 5, 2007
3/5/07
6AM
weights
swim 1750, 50 min?
2:30PM, 60deg
20.5 miles on bike OUTSIDE in 1:05
Good strong day. Felt great in pool and on bike. Outside finally. Bike now packed for shipping to tri-nirvana. San Diego.
weights
swim 1750, 50 min?
2:30PM, 60deg
20.5 miles on bike OUTSIDE in 1:05
Good strong day. Felt great in pool and on bike. Outside finally. Bike now packed for shipping to tri-nirvana. San Diego.
3/3/07
7AM
Swim 300 yds, 5:38
Bike 14 miles, fast
Mini time trial. Skipped run. HR blasting the whole way. Didn't measure.
Swim 300 yds, 5:38
Bike 14 miles, fast
Mini time trial. Skipped run. HR blasting the whole way. Didn't measure.
3/2/07
2PM, 55deg
5.6mi run, 44:25
HR avg 155, max 168
Don't eat tacos and sugar free cookies immediately before run. Nuff said.
5.6mi run, 44:25
HR avg 155, max 168
Don't eat tacos and sugar free cookies immediately before run. Nuff said.
Thursday, March 1, 2007
3/1/07
5:45AM
30 min bike
HR avg 126, max171
30min t-run, 48deg
HR max 180
A little zone 3 on ride and a lot on run. Not too bad though. Recovery afterwords immediate. Stomach issues still but very hungry today after skipping dinner last nigth. Feeling better in today's PM.
30 min bike
HR avg 126, max171
30min t-run, 48deg
HR max 180
A little zone 3 on ride and a lot on run. Not too bad though. Recovery afterwords immediate. Stomach issues still but very hungry today after skipping dinner last nigth. Feeling better in today's PM.
2/28/07
6:30AM
1500 yd swim
Horrible swim workout after big entertainment event with big dinner and wine night before. Stomach issues begin.
1500 yd swim
Horrible swim workout after big entertainment event with big dinner and wine night before. Stomach issues begin.
Sunday, February 25, 2007
2/25/07
2/24 DAY OFF
2/25/07
5:15AM
90min on trainer
HR avg 120, max 147
7AM, 50deg
90min run, 10 miles
HR avg 144, max 181
Easy trainer ride followed by easy run. Big 3 hour aerobic base day. Felt easy all the way -- but fun run as I had my friend John W to chat with!
2/25/07
5:15AM
90min on trainer
HR avg 120, max 147
7AM, 50deg
90min run, 10 miles
HR avg 144, max 181
Easy trainer ride followed by easy run. Big 3 hour aerobic base day. Felt easy all the way -- but fun run as I had my friend John W to chat with!
Friday, February 23, 2007
2/23/07
5:30AM
YMCA bike 65min
HR avg 132, max 162
swim 2600 yds, prescribed workout
Solid swim and bike. Feeling great on bike and in pool. Need to get out on the road to see if I've improved. C'mon Springtime!
YMCA bike 65min
HR avg 132, max 162
swim 2600 yds, prescribed workout
Solid swim and bike. Feeling great on bike and in pool. Need to get out on the road to see if I've improved. C'mon Springtime!
Thursday, February 22, 2007
2/22/07
6:30AM, 50deg
Richmond, VA
70min run, 8.5mi
HR avg 148, max 171
Ran on part of Richmond Xterra race route. Mostly road but did about 1-2 miles on singletrack. HR got a little high on trails and hills. Lots of fun!!!
Richmond, VA
70min run, 8.5mi
HR avg 148, max 171
Ran on part of Richmond Xterra race route. Mostly road but did about 1-2 miles on singletrack. HR got a little high on trails and hills. Lots of fun!!!
2/21/07
2PM
55min, 2500 yds swim
prescribed workout
Me and the pool are getting along famously. Endurance in the pool is making huge gains.
55min, 2500 yds swim
prescribed workout
Me and the pool are getting along famously. Endurance in the pool is making huge gains.
2/20/07
5:30AM
YMCA bike 75min, HR avg 129, max 155
t-run 30min, HR avg 154, max 167
Good ride but had some trouble getting HR to really go up as prescribed. I seem to have no problem spiking HR when on road but its harder on the trainer or the YMCA bike. T-runs feel great.
YMCA bike 75min, HR avg 129, max 155
t-run 30min, HR avg 154, max 167
Good ride but had some trouble getting HR to really go up as prescribed. I seem to have no problem spiking HR when on road but its harder on the trainer or the YMCA bike. T-runs feel great.
Monday, February 19, 2007
2/19/07
11:30AM
40min weights
65min swim, 2500 yards
Pool is getting more friendly to me. Feeling better about long workouts. Not so tired at finish this time. Ate a ton of food afterwards, however.
40min weights
65min swim, 2500 yards
Pool is getting more friendly to me. Feeling better about long workouts. Not so tired at finish this time. Ate a ton of food afterwards, however.
Sunday, February 18, 2007
2/18/07
8:30AM
100min indoor bike on fluid2 trainer
HR avg 115 first half, 132 second half, HR overall max 157
nutrition during ride: 3 waffles, one bacon, 24 oz gatorade endurance, 12 oz water
28min t-run, 39deg, 4miles
HR avg 162, HR max 183 (oops)
A mediocre trainer ride followed by an absolute HAMMER of a t-run (waffle power?). 7 min miles for 4 miles. No record but felt great coming straight off 100 minutes on the bike.
100min indoor bike on fluid2 trainer
HR avg 115 first half, 132 second half, HR overall max 157
nutrition during ride: 3 waffles, one bacon, 24 oz gatorade endurance, 12 oz water
28min t-run, 39deg, 4miles
HR avg 162, HR max 183 (oops)
A mediocre trainer ride followed by an absolute HAMMER of a t-run (waffle power?). 7 min miles for 4 miles. No record but felt great coming straight off 100 minutes on the bike.
Saturday, February 17, 2007
2/17/07
11AM
30min weights
60min swim
2400yds @ prescribed swim workout
Felt pretty strong on swim. Getting better at going long. Wiped out afterwards.
30min weights
60min swim
2400yds @ prescribed swim workout
Felt pretty strong on swim. Getting better at going long. Wiped out afterwards.
2/16/07
6AM
70 min turbo bike
HR avg 138 max 165
Stayed in prescribed HR zones
Felt great during this ride. Head cold subsiding.
4PM
60 min run
HR avg 149
HR max 168
Knee a little sore during run. Felt sluggy.
70 min turbo bike
HR avg 138 max 165
Stayed in prescribed HR zones
Felt great during this ride. Head cold subsiding.
4PM
60 min run
HR avg 149
HR max 168
Knee a little sore during run. Felt sluggy.
2/15/07
5:45AM
YMCA brick class
30min hard bike
30min easy run
Skipped rest of workout. HR was zone 2 and low 3 on bike. Mostly zone 2 on run. Still trying to kick head cold.
YMCA brick class
30min hard bike
30min easy run
Skipped rest of workout. HR was zone 2 and low 3 on bike. Mostly zone 2 on run. Still trying to kick head cold.
Wednesday, February 14, 2007
2/14/07
6:15AM
50 min weights
2500 yds swim (1:15)
4:30PM
5.6 miles, 46deg w/wind
41:15
HR avg 161
HR max 181
Decent swim, kept to prescribed workout. Run was too fast with too much in the low anaerobic zone. Still suffering a bit from my head cold and fighting the wind. Not sure why I ran fast and lost control of HR. Need to get used to running again so I can regain pace.
50 min weights
2500 yds swim (1:15)
4:30PM
5.6 miles, 46deg w/wind
41:15
HR avg 161
HR max 181
Decent swim, kept to prescribed workout. Run was too fast with too much in the low anaerobic zone. Still suffering a bit from my head cold and fighting the wind. Not sure why I ran fast and lost control of HR. Need to get used to running again so I can regain pace.
2/13/07
Day off
Travleded to Florida panhandle. Left house at 5AM. Got home 9PM. Interesting thing...three aborted landings in one day. Bad weather!
Travleded to Florida panhandle. Left house at 5AM. Got home 9PM. Interesting thing...three aborted landings in one day. Bad weather!
2/12/07
6PM, 44deg
run 5.6mi
46:56
HR avg 149
HR max 166
A slow run. Slowest I've done this loop in at least a year. Didn't feel so great as a cold is coming on and my head is congested.
run 5.6mi
46:56
HR avg 149
HR max 166
A slow run. Slowest I've done this loop in at least a year. Didn't feel so great as a cold is coming on and my head is congested.
Sunday, February 11, 2007
2/11/07
7:15AM
90min on Plasma+Fluid2 trainer
HR avg 120
Hr max 157
Another sweat like crazy ride where I am fully refreshed moments after finishing my ride. I seem to only get worked when I ride on the road. Have trouble shooting my HR up in the home trainer. I guess I'm still getting good base. Skipped T-run.
90min on Plasma+Fluid2 trainer
HR avg 120
Hr max 157
Another sweat like crazy ride where I am fully refreshed moments after finishing my ride. I seem to only get worked when I ride on the road. Have trouble shooting my HR up in the home trainer. I guess I'm still getting good base. Skipped T-run.
Saturday, February 10, 2007
2/10/07
7:30AM Swim
60 minutes, drills w/kick focus
stayed close to prescribed workout
12:30PM Bike Outside on a real bike! 45 degrees.
65min, 20 miles
HR avg 122, max 173
Swim was a makeup for missed Friday session. Finally got to ride the Plasma outside again. It was sunny so I blew off my "it has to be 50 to ride outside". I felt like I was flying and the new aero position (lowered bars 2 rings) felt fast and great.
60 minutes, drills w/kick focus
stayed close to prescribed workout
12:30PM Bike Outside on a real bike! 45 degrees.
65min, 20 miles
HR avg 122, max 173
Swim was a makeup for missed Friday session. Finally got to ride the Plasma outside again. It was sunny so I blew off my "it has to be 50 to ride outside". I felt like I was flying and the new aero position (lowered bars 2 rings) felt fast and great.
2/9/07
5PM run
4 miles, 29:29
HR avg 157, max 180
Couldn't resist pushing it a little. First time I've run in two weeks except for a slow 5K run last Thursday. Foot feels better!!!
4 miles, 29:29
HR avg 157, max 180
Couldn't resist pushing it a little. First time I've run in two weeks except for a slow 5K run last Thursday. Foot feels better!!!
Thursday, February 8, 2007
2/8/07
6:30AM
60min stat bike at YMCA
zone 1-2 low only
30 min weights
Good workout. Easy. A bit sore from big swim(?) yesterday. First run in two weeks Friday!
60min stat bike at YMCA
zone 1-2 low only
30 min weights
Good workout. Easy. A bit sore from big swim(?) yesterday. First run in two weeks Friday!
Wednesday, February 7, 2007
Tuesday, February 6, 2007
2/6/07
6AM
Turbo spin 70min, HR 1-2
YMCA spin bike
Prescribed workout with a missed set because I can't count well. Good workout. Lots of sweat. Need to bring water bottle so I don't have to dismount.
Turbo spin 70min, HR 1-2
YMCA spin bike
Prescribed workout with a missed set because I can't count well. Good workout. Lots of sweat. Need to bring water bottle so I don't have to dismount.
Monday, February 5, 2007
2/5/07
6AM
40min weights
60 min/2000 yards swim
Stuck to the prescribed IM workout. Great swim!
2/4 was a day OFF
40min weights
60 min/2000 yards swim
Stuck to the prescribed IM workout. Great swim!
2/4 was a day OFF
Saturday, February 3, 2007
2/3/07
8AM
75min spin on good fixie tri style stat bike at gym
HR Avg 136
HR Max 164
45min weights
Good Saturday workout. Could have spun much longer.
75min spin on good fixie tri style stat bike at gym
HR Avg 136
HR Max 164
45min weights
Good Saturday workout. Could have spun much longer.
Thursday, February 1, 2007
2/1/07
5:30AM
Brick class
30min on bike, HR below 133
30 min 5K run, HR below 140
1500 yds in pool, 40 min
Lots of workout. Need more pool. Foot still sore from marathon. Mostly hurts all day AFTER running. Getting a bit worried. Think I'll try hard to take a full week off running...yikes. And my Polar RS800 stopped working while I was in the pool. Hassle.
Brick class
30min on bike, HR below 133
30 min 5K run, HR below 140
1500 yds in pool, 40 min
Lots of workout. Need more pool. Foot still sore from marathon. Mostly hurts all day AFTER running. Getting a bit worried. Think I'll try hard to take a full week off running...yikes. And my Polar RS800 stopped working while I was in the pool. Hassle.
Tuesday, January 30, 2007
Monday, January 29, 2007
1/28/07
6AM Miami Marathon, 71deg at start 75deg most of race
3:46 official time
2 hr first half
1:46 second half
HR avg 160
HR max 185
Huge negative split. Felt great and buried a bunch of runners in the last half. Didn't get passed at all after mile 16. Felt really good at end as well. Very fired up with this result since I was looking for (and I did) what I hoped to be a medium effort marathon. My target time was 4 hours. Great hr management as well. Kept it under 155 for almost all of first half. After mile 18 I felt so good I turned it up and let my hr slowly escalate to its max that was right about at the finish line.
3:46 official time
2 hr first half
1:46 second half
HR avg 160
HR max 185
Huge negative split. Felt great and buried a bunch of runners in the last half. Didn't get passed at all after mile 16. Felt really good at end as well. Very fired up with this result since I was looking for (and I did) what I hoped to be a medium effort marathon. My target time was 4 hours. Great hr management as well. Kept it under 155 for almost all of first half. After mile 18 I felt so good I turned it up and let my hr slowly escalate to its max that was right about at the finish line.
Friday, January 26, 2007
1/26/07
5:30AM
Stat Bike 30min, HR avg 122.
Weights 15min
The hotel I'm at has a great fitness center but unfortunately only has those crummy sit down/backrest bikes. So I went for an easy ride. The weights were nice though...considering it cost me $10 for a day pass to the gym. Still in marathon prep mode. T minus two days.
Stat Bike 30min, HR avg 122.
Weights 15min
The hotel I'm at has a great fitness center but unfortunately only has those crummy sit down/backrest bikes. So I went for an easy ride. The weights were nice though...considering it cost me $10 for a day pass to the gym. Still in marathon prep mode. T minus two days.
Thursday, January 25, 2007
1/25/07
34min run, approx 4 miles
HR Avg 146
HR Max 158
Running in the rain through the streets of downtown Miami and alongside Bayside Park, where the ING Miami Marathon will end in 3 days. I was looking for the park and pool that has been suggested to me but couldn't find it. Looks like the concierge will have to help tomorrow.
HR Avg 146
HR Max 158
Running in the rain through the streets of downtown Miami and alongside Bayside Park, where the ING Miami Marathon will end in 3 days. I was looking for the park and pool that has been suggested to me but couldn't find it. Looks like the concierge will have to help tomorrow.
Tuesday, January 23, 2007
1/23/07 part II
8:45PM bike on trainer, watching State of Union Address
45min
HR avg 125
Nice n easy with a few little sprints. Peak HR 151.
45min
HR avg 125
Nice n easy with a few little sprints. Peak HR 151.
1/23/07
5:30AM , 35deg
4 mile run in 32min
HR avg 143
Felt sluggish today. Didn't try to break out of funk due to Miami marathon in 6 days.
4 mile run in 32min
HR avg 143
Felt sluggish today. Didn't try to break out of funk due to Miami marathon in 6 days.
Monday, January 22, 2007
1/22/07
5:30AM
Weights 45min
legs, upper body, arms, core
Swim 45min
generally stayed with prescribed workout
During my swim I lost my cheat card with my workout on it. How you ask? All I can assume is that it got stuck to my kickboard when I set my board on top of it. Then it must have fallen in the pool. Lesson learned.
Regarding workout itself: Already getting stronger on weights. Swim workouts are a bit heavy. My swim workouts are long and have me struggling to keep my form.
Weights 45min
legs, upper body, arms, core
Swim 45min
generally stayed with prescribed workout
During my swim I lost my cheat card with my workout on it. How you ask? All I can assume is that it got stuck to my kickboard when I set my board on top of it. Then it must have fallen in the pool. Lesson learned.
Regarding workout itself: Already getting stronger on weights. Swim workouts are a bit heavy. My swim workouts are long and have me struggling to keep my form.
Sunday, January 21, 2007
1/21/07
9AM, 34deg
75min bike on trainer:
HR avg 128
HR max 153
T-run:
19:30, 2.5mi
HR avg 155
HR max 177 on final hill
vert feet on run 180
Combined HR avg 133
A solid, heavy sweat, but easy bike. Then...No dead legs on run! After a consciously easy start I quickly kicked into solid pace. I could have hammered the whole run but instead went 65-75% effort with a few easy fartleks sprinkled in. The run felt great after a "kitchen" transition of less than 3 minutes. Of course it was, after all, only 2.5 miles. Regardless I'm feeling good and I've quickly recovered. Now for an easy day of family.
75min bike on trainer:
HR avg 128
HR max 153
T-run:
19:30, 2.5mi
HR avg 155
HR max 177 on final hill
vert feet on run 180
Combined HR avg 133
A solid, heavy sweat, but easy bike. Then...No dead legs on run! After a consciously easy start I quickly kicked into solid pace. I could have hammered the whole run but instead went 65-75% effort with a few easy fartleks sprinkled in. The run felt great after a "kitchen" transition of less than 3 minutes. Of course it was, after all, only 2.5 miles. Regardless I'm feeling good and I've quickly recovered. Now for an easy day of family.
Saturday, January 20, 2007
Friday, January 19, 2007
1/19/07
Noon. 50deg. Over-dressed.
10 mile run, 1:19:58
3:30 reverse split
1st half - HR avg 150
2nd half - HR avg 162
Combined HR avg 156
HR max of 182 on final hill last half mile
I really blew it out on the last three miles. Fast recovery once I got home but a bit dehydrated all day. Swim and weights tomorrow.
10 mile run, 1:19:58
3:30 reverse split
1st half - HR avg 150
2nd half - HR avg 162
Combined HR avg 156
HR max of 182 on final hill last half mile
I really blew it out on the last three miles. Fast recovery once I got home but a bit dehydrated all day. Swim and weights tomorrow.
Thursday, January 18, 2007
1/18/07
1 hour spin on trainer - HR zone 1, avg 106bpm, high 132
45 min T-run outside (5.6mi) - HR zone 2, avg 150bpm, 34 deg
HR avg over 1:45 workout 123bpm
A VERY easy, but solid time-wise, workout today. Will sleep great tonight due to lack of sleep last night.
45 min T-run outside (5.6mi) - HR zone 2, avg 150bpm, 34 deg
HR avg over 1:45 workout 123bpm
A VERY easy, but solid time-wise, workout today. Will sleep great tonight due to lack of sleep last night.
1/17/07
Day off.
Drove new car from Detriot to Raleigh in one day with two meeting stops in Ohio. Long, cold driving day. Glad to be home.
Drove new car from Detriot to Raleigh in one day with two meeting stops in Ohio. Long, cold driving day. Glad to be home.
Tuesday, January 16, 2007
1/16/07
5:30AM
Weights 45 min as prescribed
Swim - not so good, 30min, couldn't keep to prescribed workout
Mixed it up with 100 free, 75 kick, 100 pull and a few 25 choice on 10-15 sec rest
About 750yds
Felt heavy in the pool. Not sure if its doing weights first (which generally doesn't have this effect) or just having all my travel and work stuff on my mind. I hope to do prescribed workout upon return on Thursday.
Weights 45 min as prescribed
Swim - not so good, 30min, couldn't keep to prescribed workout
Mixed it up with 100 free, 75 kick, 100 pull and a few 25 choice on 10-15 sec rest
About 750yds
Felt heavy in the pool. Not sure if its doing weights first (which generally doesn't have this effect) or just having all my travel and work stuff on my mind. I hope to do prescribed workout upon return on Thursday.
Monday, January 15, 2007
1/15/07
DAY OFF - career and workout.
Got caught up in family activity on this fine MLK Day in Raleigh. 72 degrees for a high. Hoping to hit the pool and the gym tomorrow before I embark on a whirlwind 60 hour trip (airplane to Detroit then meetings all over Ohio all mixed with 12+ hours of driving in our "new" truck from Detroit back to Raleigh). I hope to take Weds off only if I can make the drive back to Raleigh by noon Thursday to get a real workout.
Got caught up in family activity on this fine MLK Day in Raleigh. 72 degrees for a high. Hoping to hit the pool and the gym tomorrow before I embark on a whirlwind 60 hour trip (airplane to Detroit then meetings all over Ohio all mixed with 12+ hours of driving in our "new" truck from Detroit back to Raleigh). I hope to take Weds off only if I can make the drive back to Raleigh by noon Thursday to get a real workout.
Sunday, January 14, 2007
1/14/07
48 mile bike @ 7AM. 17.4 mph avg over 2:45. 50deg start 65 finish.
Transition run immediately - 2 miles at slow pace.
HR avg combined 131.
Total ascent combined 1840.
Total workout time just over 3hrs.
Felt a bit sluggish on bike after huge day yesterday. Did get some drafting time in as John W did a lot of the front work. Legs need work on transition. Still very solid.
Transition run immediately - 2 miles at slow pace.
HR avg combined 131.
Total ascent combined 1840.
Total workout time just over 3hrs.
Felt a bit sluggish on bike after huge day yesterday. Did get some drafting time in as John W did a lot of the front work. Legs need work on transition. Still very solid.
1/13/07
5AM 16 mile run, just over 2 hrs, hr avg 148, 50deg
3PM 2000 yard swim, pyramid free with drills and kick
148hr avg on run
Solid two sport day with the huge run. Slowing down just about 15 sec/mile made a huge difference in how I felt at the end. Didn't even feel worked!
Swim was a bit more challenging. Could tell I was a bit fatigued. Worked the prescribed program except cut out the 200 yard peak of pyramid and I was tight for time so only did 50x5 choice at the end.
3PM 2000 yard swim, pyramid free with drills and kick
148hr avg on run
Solid two sport day with the huge run. Slowing down just about 15 sec/mile made a huge difference in how I felt at the end. Didn't even feel worked!
Swim was a bit more challenging. Could tell I was a bit fatigued. Worked the prescribed program except cut out the 200 yard peak of pyramid and I was tight for time so only did 50x5 choice at the end.
Friday, January 12, 2007
1/12/07
Day off. All this cross country travel and my 40+ running miles in 5 days must have caught up with me. Woke up feeling really bad last night and felt sluggish all day with a bad belly. Blew off my 10 mile run. Hoping for a big two-sport day tomorrow as I'm feeling a bit better tonight.
Thursday, January 11, 2007
1/11/07
5:45AM Brick class @ YMCA
30 minute fixie stationary bike 80% effort
30 minute 3.7miles 75% effort
30 minutes adaptive weights, 2x12 of leg extensions, leg curls, calf raises, dumbell incline press, lat pulldown front, arm curls, tri extensions
Didn't wear HR monitor
Out of gym by 7:45AM
A very low intensity day. I've felt very good over the past week with my long Phoenix runs (4, 16, 3.1, day off, 16) and Camelback hikes. Good to be done early today. But too much mexican food for dinner.
30 minute fixie stationary bike 80% effort
30 minute 3.7miles 75% effort
30 minutes adaptive weights, 2x12 of leg extensions, leg curls, calf raises, dumbell incline press, lat pulldown front, arm curls, tri extensions
Didn't wear HR monitor
Out of gym by 7:45AM
A very low intensity day. I've felt very good over the past week with my long Phoenix runs (4, 16, 3.1, day off, 16) and Camelback hikes. Good to be done early today. But too much mexican food for dinner.
Subscribe to:
Posts (Atom)