5PM
Bike on trainer 60min
Avg HR 116
Max HR 141
Super easy spin. Foot hurt and achilles hurt after completion. Looking to feel better tomorrow!
Tuesday, January 30, 2007
1/29/07
Post Marathon day off. Slightly sore quads and foot hurts a little. Had this same "injury" a few years back.
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.
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