@ DCRainmaker
http://www.dcrainmaker.com/
Sunday, January 16, 2011
Saturday, October 9, 2010
Sunday, August 15, 2010
Sunday August 15th
Update post-
I've taken some time off since the race. In this log I have missed a 3 mile run, and a 15 mile bike ride. Both were taken easy.
Today I ran about 5 miles, and biked a little under 10 on Erika's bike just to try it out. I felt good but am mostly setting myself up for starting running harder again starting next week.
My general training plan for next week is two workouts, one run that is at least 10 miles and at least one other run that is around 8 miles and not a workout day. Probably 40-45 miles in 5 or 6 days depending on the workout days and how tired I am from working in the sun all day.
My general plan for training is to work up to 60 miles in the next 3 or 4 weeks.
16-22: 40-45 miles
23-29: 50-55 miles
30-5: 60-65 miles
From there I will see how I feel. Obviously if stuff starts to feel like garbage mid way through next week, I will adjust the following week. Ideally I would like to be at 70-75 miles most weeks, but we'll see. I plan on doing 2-3 bikes and 2-3 runs a week, so 60 miles seems more realistic, especially since for the first time in my life I am planning to focus more on quality than quantity.
The workouts are as follows:
Short intervals- 400's, 600's 800's
Long intervals- 1600's, 3200's
Other stuff- Hills, fartleks
I am planning at least two workouts a week, one longer, and one shorter, one long run which is at least 20% of the weekly mileage, and one run 2 or 3 miles shorter than the long one. A lot of this will have to be played by ear. I always liked fartleks in highschool, but I don't know if I can maintain speed alone. Hills are another thing that are kind of difficult to do unless I am feeling super motivated.
Right here and now I am going to dictate the next week.
5X1600 around 6 minute pace ~8
5 miles easy
10 miles decent pace for last 5
12X400~7
8 miles recovery
5 mile recovery
Also is a bike/swim with steve on any given day. Focus is on finishing the miles even if I need to go slow or take some breaks. As a mileage whore I need to just get some steps in my system and I'll respond.
I've taken some time off since the race. In this log I have missed a 3 mile run, and a 15 mile bike ride. Both were taken easy.
Today I ran about 5 miles, and biked a little under 10 on Erika's bike just to try it out. I felt good but am mostly setting myself up for starting running harder again starting next week.
My general training plan for next week is two workouts, one run that is at least 10 miles and at least one other run that is around 8 miles and not a workout day. Probably 40-45 miles in 5 or 6 days depending on the workout days and how tired I am from working in the sun all day.
My general plan for training is to work up to 60 miles in the next 3 or 4 weeks.
16-22: 40-45 miles
23-29: 50-55 miles
30-5: 60-65 miles
From there I will see how I feel. Obviously if stuff starts to feel like garbage mid way through next week, I will adjust the following week. Ideally I would like to be at 70-75 miles most weeks, but we'll see. I plan on doing 2-3 bikes and 2-3 runs a week, so 60 miles seems more realistic, especially since for the first time in my life I am planning to focus more on quality than quantity.
The workouts are as follows:
Short intervals- 400's, 600's 800's
Long intervals- 1600's, 3200's
Other stuff- Hills, fartleks
I am planning at least two workouts a week, one longer, and one shorter, one long run which is at least 20% of the weekly mileage, and one run 2 or 3 miles shorter than the long one. A lot of this will have to be played by ear. I always liked fartleks in highschool, but I don't know if I can maintain speed alone. Hills are another thing that are kind of difficult to do unless I am feeling super motivated.
Right here and now I am going to dictate the next week.
5X1600 around 6 minute pace ~8
5 miles easy
10 miles decent pace for last 5
12X400~7
8 miles recovery
5 mile recovery
Also is a bike/swim with steve on any given day. Focus is on finishing the miles even if I need to go slow or take some breaks. As a mileage whore I need to just get some steps in my system and I'll respond.
Tuesday, August 10, 2010
Sunday August 8th
Bangs Lake Olympic distance race
2:30:18
Didn't go too well.
33ish minute swim.
21.9 avg on the bike
averaged 7:06 on the run
Couldn't get my wetsuit closed before the race until the minute before. Kept getting off course on the swim.
Started out biking really well then got stung by a bee. Just felt unfocused the entire time during the race.
Running started out really well then the hills hit and I slowed down a lot.
Overall as a first race at the distance I'll take the auto PR and hopefully have an easy mark to beat for next time. I was shooting for 1:25 realistically and I think that would have been very attainable if I had swim a little better and the run course wasn't so hilly.
The next week or so is just going to be random training with mostly running then I'll start building running mileage and putting a couple purposeful swim and bike workouts in a week.
2:30:18
Didn't go too well.
33ish minute swim.
21.9 avg on the bike
averaged 7:06 on the run
Couldn't get my wetsuit closed before the race until the minute before. Kept getting off course on the swim.
Started out biking really well then got stung by a bee. Just felt unfocused the entire time during the race.
Running started out really well then the hills hit and I slowed down a lot.
Overall as a first race at the distance I'll take the auto PR and hopefully have an easy mark to beat for next time. I was shooting for 1:25 realistically and I think that would have been very attainable if I had swim a little better and the run course wasn't so hilly.
The next week or so is just going to be random training with mostly running then I'll start building running mileage and putting a couple purposeful swim and bike workouts in a week.
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