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.
Saturday, August 7, 2010
Tuesday, August 3, 2010
Tuesday August 3rd
5.5 mile run. Felt really good at night. Kept the pace around 6:55-7:05 the entire time. Morning swim then immediate ride before closing at work tomorrow.
Monday August 2nd
20 mile ride in 18.8 mph. Felt really slow because of the weather but not too bad. Took it really easy in the first 10 and picked it up at the end.
Sunday August 1st
10 mile bike and 2 mile run. Still felt really worn out from work and lack of sleep. Waited to late to ride so I didn't get to ride long enough then my heel was flaring up during the run so I called it early.
Friday July 30th
30 miles avg 18.8. Felt good but not great. Kind of bonked a bit at the end.
7.5 mile run. Felt good but not great. Two short walk breaks to stretch out and rest my stomach since I had a stomach ache.
1000y swim. Forget the splits. Felt awful and had a bad stomach ache.
7.5 mile run. Felt good but not great. Two short walk breaks to stretch out and rest my stomach since I had a stomach ache.
1000y swim. Forget the splits. Felt awful and had a bad stomach ache.
Thursday, July 29, 2010
Thursday July 29th
4X1600 w/ 200m recovery 1 mile w/u, 1 mile c/d
6:50, :54, 5:56, 1:30, 5:54, 2:24, 5:52, 2:02, 5:56, missed recovery time, 6:50
Felt pretty good. Legs were still a little sore from the lifts earlier in the week, but I felt really in control. If I went out a little slow I was able to make up the time easily within a lap. Need to stretch myself to do 5 or 6 reps next time. Did a few strides after.
1500y, 125y paddles, 5X50y w/50y recovery, cool down
26:35, 4:27, :38, 1:04, :42, 1:12, :40, 1:11, :42, 1:12, :42, 1:04, 6:19
1500 was barely slower than the last time, but I was a lot slower through the first 250 [~15 seconds]. I tried to pay more attention to reaching further and keeping arms closer to my head. The 50's felt absolutely awful. I need to do them when I'm more fresh.
Did abs, 100 pushups, some walking lunges until my hamstring started hurting. The pain didn't stick around but I'm going to give it a few days off.
Planned for tomorrow is a semi early easy 30 mile ride, a few hours recovery, then hopefully a 10 mile run followed immediately by a swim. I'm considering switching the run and the bike, but I haven't done a longer brick in awhile.
6:50, :54, 5:56, 1:30, 5:54, 2:24, 5:52, 2:02, 5:56, missed recovery time, 6:50
Felt pretty good. Legs were still a little sore from the lifts earlier in the week, but I felt really in control. If I went out a little slow I was able to make up the time easily within a lap. Need to stretch myself to do 5 or 6 reps next time. Did a few strides after.
1500y, 125y paddles, 5X50y w/50y recovery, cool down
26:35, 4:27, :38, 1:04, :42, 1:12, :40, 1:11, :42, 1:12, :42, 1:04, 6:19
1500 was barely slower than the last time, but I was a lot slower through the first 250 [~15 seconds]. I tried to pay more attention to reaching further and keeping arms closer to my head. The 50's felt absolutely awful. I need to do them when I'm more fresh.
Did abs, 100 pushups, some walking lunges until my hamstring started hurting. The pain didn't stick around but I'm going to give it a few days off.
Planned for tomorrow is a semi early easy 30 mile ride, a few hours recovery, then hopefully a 10 mile run followed immediately by a swim. I'm considering switching the run and the bike, but I haven't done a longer brick in awhile.
Tuesday, July 27, 2010
Tuesday July 27th
20 mile bike, avg 19.2 mph. 15 X 1 minute uptempo with 1 minute recovery. Felt good but not great.
2000y swim
250y hard X 2 wer, 125y hard X 2 wer, 250y paddles, 250y normal cool down.
4:02, 4:14, 2:02, 2:04, 4:37 (paddles), 6:06 (recovery).
Felt really tired from yesterday's pool session. Kind of happy that I didn't fade too hard on the 2nd 125y segment.
Tomorrow planning on seeing if my legs are still sore. If they are still sore I plan on doing a 5-6 mile run and a 20 mile ride. If they feel better I plan on running some tempo miles and a 20 mile ride.
2000y swim
250y hard X 2 wer, 125y hard X 2 wer, 250y paddles, 250y normal cool down.
4:02, 4:14, 2:02, 2:04, 4:37 (paddles), 6:06 (recovery).
Felt really tired from yesterday's pool session. Kind of happy that I didn't fade too hard on the 2nd 125y segment.
Tomorrow planning on seeing if my legs are still sore. If they are still sore I plan on doing a 5-6 mile run and a 20 mile ride. If they feel better I plan on running some tempo miles and a 20 mile ride.
Monday, July 26, 2010
Monday July 26th
5 miles total
1 mile warm up, 8X400m with 200m recovery 1 mile cool down.
81, 77, 78, 80, 76, 80, 79, 80
Felt strained but good. Can probably average significantly faster next time. I need to do a few 200's in the future to feel better about 800's.
10X1 min abs, 3X20 w/20lbs crunch 5X20 varied push ups, 3X20 w/20lbs walking lunge, 4X40 lbs total 8 reps each leg step up.
2500y swim PM
1500y at 26:07
250y w/paddles 4:12
250y recovery 4:34
250y hard at 4:01
250y cool down 2 lengths slow, 2 lengths kick, 2 lengths slow, 2 lengths kick, 2 lengths slow.
Good day overall. quarters felt slow but controlled. It felt good to do some bodyweight work again. 2500y is a good training distance for most of my swims. Going to try to do more at that distance. Hamstring felt sore after the walking lunges and step ups but I iced a little, stretched, and rolled it out.
1 mile warm up, 8X400m with 200m recovery 1 mile cool down.
81, 77, 78, 80, 76, 80, 79, 80
Felt strained but good. Can probably average significantly faster next time. I need to do a few 200's in the future to feel better about 800's.
10X1 min abs, 3X20 w/20lbs crunch 5X20 varied push ups, 3X20 w/20lbs walking lunge, 4X40 lbs total 8 reps each leg step up.
2500y swim PM
1500y at 26:07
250y w/paddles 4:12
250y recovery 4:34
250y hard at 4:01
250y cool down 2 lengths slow, 2 lengths kick, 2 lengths slow, 2 lengths kick, 2 lengths slow.
Good day overall. quarters felt slow but controlled. It felt good to do some bodyweight work again. 2500y is a good training distance for most of my swims. Going to try to do more at that distance. Hamstring felt sore after the walking lunges and step ups but I iced a little, stretched, and rolled it out.
Sunday, July 25, 2010
Sunday July 25th
15 mile very easy on bike. Haven't been sleeping too much and I feel worn down. Next week will be better.
Friday, July 23, 2010
Wednesday July 21st
10 miles early at school. Felt good until last 5 minutes. Pool was close and without bike so that was the only workout.
Tuesday, July 20, 2010
Tuesday July 20th
20 mile bike ave 19.4
19.1 avg for first 10 miles
19.7 avg for 2nd 10 miles
Felt like a good hard effort
Everything went wrong today for me to get a swim in. I had to work late at work then on a whim decided to go down and see erika for a few days. Hopefully I'll make up for it tomorrow.
19.1 avg for first 10 miles
19.7 avg for 2nd 10 miles
Felt like a good hard effort
Everything went wrong today for me to get a swim in. I had to work late at work then on a whim decided to go down and see erika for a few days. Hopefully I'll make up for it tomorrow.
Monday, July 19, 2010
Monday July 19th
The morning bike ride got nix'd after being up until 5:30 because the air conditioning was broken. I decided it was better to get 4 hours of sleep before a half day of work than not sleep and get an extra ride in. In retrospect it would have been overly ambitious to do a hard interval workout after a ride.
7 Miles running total
1 mile warm up, 4X1600m with 400m recovery, 1 mile cool down
5:57 6:01 5:59 5:52-5:55 [forgot to start timer until 400m]
It was somewhere between a tempo and a repeat effort. After a few more hard efforts like this I can tell the pace is going to feel real comfortable and I can start doing 5 or 6 repeats, or switch it up and do 1.5 or 2 mile repeats. I need to do a few shorter interval workouts to make me comfortable moving fast again.
2000y swim- 2X250y WER, 2X125y WER, 250y w/paddles, 250 recovery
3:49 4:02 1:50 1:51
I felt REALLY smooth in the first 250 and from there it kind of went to shit. The 125's felt good, I think I need to switch it up from the usual 250's I do a lot of to work on sustaining a faster pace for a large volume of work.
Plan for tomorrow- 30 mile bike with a few longer work segments thrown in. 2000y-2500y swim. 1500 TT to see where I am w/o the wetsuit then some shorter intervals. Run <30 minutes if I have time [so probably not]
7 Miles running total
1 mile warm up, 4X1600m with 400m recovery, 1 mile cool down
5:57 6:01 5:59 5:52-5:55 [forgot to start timer until 400m]
It was somewhere between a tempo and a repeat effort. After a few more hard efforts like this I can tell the pace is going to feel real comfortable and I can start doing 5 or 6 repeats, or switch it up and do 1.5 or 2 mile repeats. I need to do a few shorter interval workouts to make me comfortable moving fast again.
2000y swim- 2X250y WER, 2X125y WER, 250y w/paddles, 250 recovery
3:49 4:02 1:50 1:51
I felt REALLY smooth in the first 250 and from there it kind of went to shit. The 125's felt good, I think I need to switch it up from the usual 250's I do a lot of to work on sustaining a faster pace for a large volume of work.
Plan for tomorrow- 30 mile bike with a few longer work segments thrown in. 2000y-2500y swim. 1500 TT to see where I am w/o the wetsuit then some shorter intervals. Run <30 minutes if I have time [so probably not]
Sunday, July 18, 2010
Sunday July 18th
Afternoon 20 mile bike ride. Averaged 18.4 mph through two loops of the algonquin loop. It was windy. 5X3 minutes hard with 3 minutes recovery and 5X30 seconds with 150 seconds recovery.
After an hour of rest 5 miles at approx 7 minute per mile pace. Felt tired but nothing too bad.
Hoping to bike 20-25 before working tomorrow, then track work after dinner, and a night swim.
Saturday, July 17, 2010
Saturday July 17th
Day 1
Got back from North Carolina last night. Biked 30 minutes easy and 10 minutes barefoot running. Took it easy today because I feel a little tired from the trip still and can't get rid of my nagging cough.
A little over three weeks until my first olympic distance triathlon and I need to make up for lost time on the bike.
Plan is 5 runs, 5 bikes, and 4 swims a week. One run over 10 miles, at least one interval session. One bike of 30-40 miles a week, two interval sessions, one short and one long. Focus on swim form and increasing time at a faster pace.
The goal of this blog is to hold myself accountable for training and to organize it and be able to look back on it.
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