Thursday: Hill Repeats
4 x Hills that last 2-3 minutes in length on your easy efforts, or 15-20:00 of hills shorter than 2:00 in length. Follow the pattern: E/H/M/H.
E = Low Threshold effort
M = Upper Threshold Effort
H = All Out!!
"Work time is appproximate".
This was a tough workout. I ran it at Tower Hill. No way I could come close to completing in 45 mnutes.
I ran 16 hills 4 x4 with a E/H/M/H rotation. I studied the data and I was pretty consistent on the hard - it took about 1:15 to get up that hill -which was a 9 to 12% grade according to Garmin and my pace was about a 9 minute mile, but under 8 for certain sections (I'm guessing the flatter parts). Legs felt pretty good. It was definitely a cardio challenge. my peak heart rate was 162 - usually I don't get it over 158.
Apparently I misread the workout plan. I should have done no more than 6 hills, but I did 16;
Friday:
Ran for 40 minutes; slow zone 2 for first 20 minutes and then gradually increased pace and finished all out for last .4 mile. My all out wasn't that fast.
Then 15 minutes light spin and then,
Personal Training - 30 minutes with Nibra; worked a lot on leg strength. step ups; squats;
Saturday: Brick;
Two hours on CT trainer - the Kona course; avg watts about 180; avg mph = 18; after bike 40 minute run outside at average pace of 10 min / mile; slippery, but nice temp (30 degrees).
Sunday: Basketball - 90 minutes
Writer trains for 1st Ironman at age 61
Sunday, January 29, 2012
Wednesday, January 25, 2012
Tuesday - Wednesday
Tuesday - Master Swim: warmup 200 ; 25 right arm, 25 left, 25 swim x 4; 200, 100, 50 with paddles & buoys; just paddles, just buoys; swim; total yards: 1900;
Craig told me that on my breathe stroke that I need to put my head back in the water BEFORE I stroke; I worked on it and I can feel the improvement. That forces me to rotate before I stroke on the left side and also keeps my right hand from returning too soon. It's with the right hand that I think I can feel an improved "catch";
Bodyshape class: tougher workout than before; lots of aerobic stuff; plus pushups; total time: 60 minutes;
Wednesday: CT Trainer: 15 minute warmup; 5 minutes Single Leg training; then 4 x zone2,3,4,1 @ 2minutes; then coodown
Total time: 1 hour 10 minutes;
Craig told me that on my breathe stroke that I need to put my head back in the water BEFORE I stroke; I worked on it and I can feel the improvement. That forces me to rotate before I stroke on the left side and also keeps my right hand from returning too soon. It's with the right hand that I think I can feel an improved "catch";
Bodyshape class: tougher workout than before; lots of aerobic stuff; plus pushups; total time: 60 minutes;
Wednesday: CT Trainer: 15 minute warmup; 5 minutes Single Leg training; then 4 x zone2,3,4,1 @ 2minutes; then coodown
Total time: 1 hour 10 minutes;
Monday, January 23, 2012
FTP Test #3
We had our third FTP test this morning. I made a big improvement over the last two. Part of the improvement is no doubt due to not playing basketball last night. My legs felt fresh, stronger than last time.
My previous FTP rating was 220. That was based on my original test from November, since the December test was lower. The FTP is 95% of the average wattage for a 20 minute "all-out" interval. First we have the five minute all out to get us warmed up and to help us figure out how hard to push for the 20 minute segment.
This time I averaged about 275 for the 5 minute test and 264 for the 20 minute interval. Craig gave me a printout of the wattages and speed. I averaged about 20 mph (on a 1% grade) and I thought wattage pattern was pretty consistent. I was riding next to Claire Geiger, who wasn't testing, and for the last minute she exhorted me to keep it over 300 watts, which I did.
That is definitely a benefit of team training. I would not have pushed myself nearly as hard (especially at the end) without the benefit of a coach /teammate offering support (in the form of yelling to go harder).
Swimming:
After the FTP test I did my optional swim workout. It felt good to get in the water. warmup: 200 yards; main set: 500, 300, 100, and some pulling. Sort of an easy workout but I kept working on my catchup and form and body rotation. I am definitely getting better. Maybe not faster, but more efficient.
Pam was swimming in the next lane.
My previous FTP rating was 220. That was based on my original test from November, since the December test was lower. The FTP is 95% of the average wattage for a 20 minute "all-out" interval. First we have the five minute all out to get us warmed up and to help us figure out how hard to push for the 20 minute segment.
This time I averaged about 275 for the 5 minute test and 264 for the 20 minute interval. Craig gave me a printout of the wattages and speed. I averaged about 20 mph (on a 1% grade) and I thought wattage pattern was pretty consistent. I was riding next to Claire Geiger, who wasn't testing, and for the last minute she exhorted me to keep it over 300 watts, which I did.
That is definitely a benefit of team training. I would not have pushed myself nearly as hard (especially at the end) without the benefit of a coach /teammate offering support (in the form of yelling to go harder).
Swimming:
After the FTP test I did my optional swim workout. It felt good to get in the water. warmup: 200 yards; main set: 500, 300, 100, and some pulling. Sort of an easy workout but I kept working on my catchup and form and body rotation. I am definitely getting better. Maybe not faster, but more efficient.
Pam was swimming in the next lane.
Saturday, January 21, 2012
Wednesday - Saturday
Wednesday:
CT Workout: slngle leg training; then 2 times: 30 sec hard, 30 sec recover; 2 minutes zone 2, 2 minutes recover; 2 min z3, 2 min z4; then final set: 10 minute build to zone 5. cooldown; avg watts = 161; Total workout time: 75 ninutes;
Run: This was ice fartlek. I ran hard where the sidewalk was bare, and slowed down for the ice. 5.64 miles in 51 minutes; 9:09 pace; Temperature was in the twenties; ran in the afternoon; felt good; some foot soreness at the end;
Thursday:
Master Swim: warmup; 4 x100 15 sec rec; 300 pull; 4 x 100 10 sec rec; 300 pull; 4 x100 15 sec recover;
total time: 70 minutes; working on body rotation; I feel like I'm getting better at; After practice Joe said, "You swim different from a year ago. More hydroplaning." So my glide is improving;
Run: Pretty cold out (10 degrees) but it was comfortable run until the end; got a little cold; sidewalk conditions were bad; lots of unsholveled, icy patches so I had to go extra slow (instead of my regular slow). I wore two pair of socks plus foot pad and didn't have the foot soreness that Iusually get. Going to see Rollins next week.
total distance: 7.55 miles; time: 1:18:51 pace: 10:26 (I had to slow down for a lot of icy patches.)
Friday:
Spin class: 45 minutes
Exercise class: 30 minutes (Back and Abs)
Saturday:
CT Trainer: Avg watts = 180; felt pretty good throughout the ride; my best rie so far this year in terms of maintaining power; main set: 30 minute warmup, then 3 x 10 min @ zone 4, 5 min recover; 3 x 18 minutes @ zone 3, 2 min recover; zone 2 to finish;
Total time: 2 hours 30 minutes; total distance: 45 miles; pace: 18 mph;
Brick - Snow shoveling: instead of 25 minutes of running after ride, I went home and shoveled out driveway and patio; total time: 45 minutes;
CT Workout: slngle leg training; then 2 times: 30 sec hard, 30 sec recover; 2 minutes zone 2, 2 minutes recover; 2 min z3, 2 min z4; then final set: 10 minute build to zone 5. cooldown; avg watts = 161; Total workout time: 75 ninutes;
Run: This was ice fartlek. I ran hard where the sidewalk was bare, and slowed down for the ice. 5.64 miles in 51 minutes; 9:09 pace; Temperature was in the twenties; ran in the afternoon; felt good; some foot soreness at the end;
Thursday:
Master Swim: warmup; 4 x100 15 sec rec; 300 pull; 4 x 100 10 sec rec; 300 pull; 4 x100 15 sec recover;
total time: 70 minutes; working on body rotation; I feel like I'm getting better at; After practice Joe said, "You swim different from a year ago. More hydroplaning." So my glide is improving;
Run: Pretty cold out (10 degrees) but it was comfortable run until the end; got a little cold; sidewalk conditions were bad; lots of unsholveled, icy patches so I had to go extra slow (instead of my regular slow). I wore two pair of socks plus foot pad and didn't have the foot soreness that Iusually get. Going to see Rollins next week.
total distance: 7.55 miles; time: 1:18:51 pace: 10:26 (I had to slow down for a lot of icy patches.)
Friday:
Spin class: 45 minutes
Exercise class: 30 minutes (Back and Abs)
Saturday:
CT Trainer: Avg watts = 180; felt pretty good throughout the ride; my best rie so far this year in terms of maintaining power; main set: 30 minute warmup, then 3 x 10 min @ zone 4, 5 min recover; 3 x 18 minutes @ zone 3, 2 min recover; zone 2 to finish;
Total time: 2 hours 30 minutes; total distance: 45 miles; pace: 18 mph;
Brick - Snow shoveling: instead of 25 minutes of running after ride, I went home and shoveled out driveway and patio; total time: 45 minutes;
Wednesday, January 18, 2012
Sunday - Tuesday
Sunday: Basketball: I didn't want to play, but we only had eight players so they needed me. It was actually the best my legs half felt since the beginning of the season. No knee soreness at all. Shot really well and overall had a good game. I can feel the effects of the bike training, I think. Legs are stronger. My endurance is building.
Monday:
CT Workout: Only three of us here - as it was MLK day. Intensity workout. Moving up to zone 4 and back down; 75 minutes;
Swim: right after CT drove to Y and worked on drills - trying to get core rotation mechanics figured out. I am sort of getting it. Just 30 minutes of drills; no lenght swimming;
Tuesday:
Masters swim: warmup 200 yards; first set: 4 times: 3 50s: paddles and buoy; paddles only; fists; main set: 16 100s; we were supposed to build speed, but our slow group started out fast and got slower; tough workout;
total yards: 2400
Wednesday:
CT workout: 15 minutes warmup; 10 minutes single leg training; main set: 30 seconds all out and then recover; 2 x 1 minutes zone 4 then 1 minute recover; 2 minuntes zone 4, recover; 3 minutes zone 4, recover; 4 minutes zone 4, recover; second set: build from zone 2 to zone 5 - ten minues;
Total workout: 80 minutes;
Monday:
CT Workout: Only three of us here - as it was MLK day. Intensity workout. Moving up to zone 4 and back down; 75 minutes;
Swim: right after CT drove to Y and worked on drills - trying to get core rotation mechanics figured out. I am sort of getting it. Just 30 minutes of drills; no lenght swimming;
Tuesday:
Masters swim: warmup 200 yards; first set: 4 times: 3 50s: paddles and buoy; paddles only; fists; main set: 16 100s; we were supposed to build speed, but our slow group started out fast and got slower; tough workout;
total yards: 2400
Wednesday:
CT workout: 15 minutes warmup; 10 minutes single leg training; main set: 30 seconds all out and then recover; 2 x 1 minutes zone 4 then 1 minute recover; 2 minuntes zone 4, recover; 3 minutes zone 4, recover; 4 minutes zone 4, recover; second set: build from zone 2 to zone 5 - ten minues;
Total workout: 80 minutes;
Saturday, January 14, 2012
Saturday
CT TRainer: Warmup and then 3 15 minute segments at zone 3; I tried to stay in the 190-210 range, which is high zone 3; then we did 4 segments of 3 minutes best effort, 3 minute recovery; I tried to maintain 240 to 260 - which would be zone 5a for me; felt okay throughout the ride - no drop in energy level; mostly I get tired of sitting; avg watts: 168;
Total Time: 2 hours 15 minutes; average watts: 168;
Run: Ran off the bike; temperature was about 17; icy and snow on the sidewalks; slow pace, but steady. Legs felt good. Temperature was actually comfortable; Ipod died halfway through the run. Nice run.
Total time: 25 minutes;
Total Time: 2 hours 15 minutes; average watts: 168;
Run: Ran off the bike; temperature was about 17; icy and snow on the sidewalks; slow pace, but steady. Legs felt good. Temperature was actually comfortable; Ipod died halfway through the run. Nice run.
Total time: 25 minutes;
Friday, January 13, 2012
Tuesday - Friday
Tuesday - Master swim - We worked on underswitches. Craig told me that I'm leading my rotation from my shoulders instead of from core/hips. To get the power I need to have the hips driving the body rotation. I went home and later that evening I checked out my tape on Total Immersion swimming and watched their demonstration of underswitch. Time: 60 minutes
Bodyshaping - went to Heather's class Worked on balance and strength. Time: 60 minutes;
Wednesday - CT trainer: 20 minute warmup - then 4 times (2 min zone 2, 2 min zone 3, 2 minutes zone 4, recover) then 5 minutes zone 2 recover, and then 3 times (zone 2 - 1 minute, zone 3 1 min, 30 seconds zone 4, 30 secs 150% ftp, 1 min recover). then cooldown; avg watts: 182;
Swimming: Last night I re-watched a Total Immersion video - focused on the parts where the power comes from core - hip rotation; worked on that in the pool after Ct workout. I get the concept, but I think I am still letting the arms lead the hips to rotate instead of the hip rotation driving the arms. It's hard to do the drills w/o someone to correct me. but I am least getting the idea.
Thursday: Masters: worked on balance and keeping arm long and not returning too quickly; time: 60 minutes;
Run: Moved this to Thursday because Friday was too crowded and I thought it would be fun to run during snowstorm. Soft footing, had to run slowly to be careful, but not a bad run. More a zone 1 run than zone 2 because of conditions.
I'm still having persistent, mild pain on the bottom of my left foot. I plan to check back in with Dr. Rollins and see if I need more cushion in my shoes.
Friday: Spent two hours shoveling snow - so I am using that as my extended strenght workout.
Bodyshaping - went to Heather's class Worked on balance and strength. Time: 60 minutes;
Wednesday - CT trainer: 20 minute warmup - then 4 times (2 min zone 2, 2 min zone 3, 2 minutes zone 4, recover) then 5 minutes zone 2 recover, and then 3 times (zone 2 - 1 minute, zone 3 1 min, 30 seconds zone 4, 30 secs 150% ftp, 1 min recover). then cooldown; avg watts: 182;
Swimming: Last night I re-watched a Total Immersion video - focused on the parts where the power comes from core - hip rotation; worked on that in the pool after Ct workout. I get the concept, but I think I am still letting the arms lead the hips to rotate instead of the hip rotation driving the arms. It's hard to do the drills w/o someone to correct me. but I am least getting the idea.
Thursday: Masters: worked on balance and keeping arm long and not returning too quickly; time: 60 minutes;
Run: Moved this to Thursday because Friday was too crowded and I thought it would be fun to run during snowstorm. Soft footing, had to run slowly to be careful, but not a bad run. More a zone 1 run than zone 2 because of conditions.
I'm still having persistent, mild pain on the bottom of my left foot. I plan to check back in with Dr. Rollins and see if I need more cushion in my shoes.
Friday: Spent two hours shoveling snow - so I am using that as my extended strenght workout.
Monday, January 9, 2012
Monday
Sunday - day off; watched the playoffs and worked on Chapters 23 & 24 of American Jukebox. Probably six months from finishing this version. Maybe less.
Monday - CT Trainer - rode the Columbia, MD Olympic course. Spin ups and then 3 times: 4 minutes zone 4, 2 minutes zone 1, 3 minutes zone 5, 2 minutes zone 1, 1 minute at 150% of FTP. I maintained 220-230 watts for zone 4; 240-260 for zone 5; kept it at 450 plus for 150% of ftp;
Swimming: drove to Y after CT workout. 1050 yards working on gliding and not starting pull until other hand is up front. Definitely made progress. then 400 yards pulling - 100 with paddles, 300 w/o.
Time: 40 minutes.
Monday - CT Trainer - rode the Columbia, MD Olympic course. Spin ups and then 3 times: 4 minutes zone 4, 2 minutes zone 1, 3 minutes zone 5, 2 minutes zone 1, 1 minute at 150% of FTP. I maintained 220-230 watts for zone 4; 240-260 for zone 5; kept it at 450 plus for 150% of ftp;
Swimming: drove to Y after CT workout. 1050 yards working on gliding and not starting pull until other hand is up front. Definitely made progress. then 400 yards pulling - 100 with paddles, 300 w/o.
Time: 40 minutes.
Saturday, January 7, 2012
Friday - Saturday
Friday - got to sleep until 7:30 this morning. No early morning workout. Drove to the Y at 9 and did a 45 minute run, along bike path at the lake. My vertissus muscle was a little sore, but eventually that pain was replaced by left foot pain. That pain was manageable, but I'm not sure what it will be like for 26 miles. Probably other places will hurt more and I will forget about it - at least at times.
Total run time: 45 minutes; miles: 4 to 5; it was a fairly leisurely pace;
Spin: 30 minutes; just killing time until my Nibra workout at 10:30;
Nibra personal training - he worked my knee muscles; started with a warmup of 10-9-8 pushups and jumping jacks; then leg press, scissor kick for 30 seconds and then belly up bring knees to belly on weight bench - then shoulder press; repeated three times; then step ups, knee - hamstrings - weights - then curl to press with 20 lb barbells; repeat three times; pull down machine; triceps machine;
Saturday: 2 hours on CT trainer - the Kona course; got a flat tire at the one hour mark - Craig swapped out his wheel and i was only down about 5 minutes; this was my first longer duration ride and I so I just followed the course - didn't do the board workout. I averaged about 17.5 mph (adjusting for downtime) and watts were about 165; didn't push it real hard - more of a workout to get used to sitting on the bike for that long. It's going to be a challenge;
Time: 2 hours;
Run: right after bike ran 30 minutes with Dave and Mark. Easy pace - about 10 minute miles; knee muscles were tight and some glut tightness, but loosen up quickly. I was supposed to just run 10 minutes, but it was nice out - sunny and 40 degrees so I ran along with those guys for the full 30 minutes;
Total run time: 45 minutes; miles: 4 to 5; it was a fairly leisurely pace;
Spin: 30 minutes; just killing time until my Nibra workout at 10:30;
Nibra personal training - he worked my knee muscles; started with a warmup of 10-9-8 pushups and jumping jacks; then leg press, scissor kick for 30 seconds and then belly up bring knees to belly on weight bench - then shoulder press; repeated three times; then step ups, knee - hamstrings - weights - then curl to press with 20 lb barbells; repeat three times; pull down machine; triceps machine;
Saturday: 2 hours on CT trainer - the Kona course; got a flat tire at the one hour mark - Craig swapped out his wheel and i was only down about 5 minutes; this was my first longer duration ride and I so I just followed the course - didn't do the board workout. I averaged about 17.5 mph (adjusting for downtime) and watts were about 165; didn't push it real hard - more of a workout to get used to sitting on the bike for that long. It's going to be a challenge;
Time: 2 hours;
Run: right after bike ran 30 minutes with Dave and Mark. Easy pace - about 10 minute miles; knee muscles were tight and some glut tightness, but loosen up quickly. I was supposed to just run 10 minutes, but it was nice out - sunny and 40 degrees so I ran along with those guys for the full 30 minutes;
Thursday, January 5, 2012
Tuesday - Thursday
Tuesday: Master swim, but no formal program this week, which was good, as it gave me a chance to work on swim mechanics. Trying to glide longer, and get arm forward before I begin pulling back with other arm.
I thought about holding off on the return until the other arm breaks the water. but later when I talked to Heather she said that was too early for me to use as a trigger. She feared that I would start pulling back to quick if I use that. She stressed trying to swim like I did in the catch up drill.
Bodyshaping: 10:30 to 11:30; usual drills;
Running: Used treadmill after bodyshaping, ran for 30 minutes, had two five minute intervals where I built the speed from 10 minute mile to 7:40 mile; leg felt okay; after running I did rolling and other stretches;
Wednesday: CT workout; 75 minutes; avg hr 122; max: 155; avg watts: 170; intensity workout;
Thursday: swam 60 minutes - again worked on catchup drill; Craig has stressed that I need to think lightness and gliding; not working so hard; I tried to keep arm forward longer and was aware when I started to bring it back too quickly or if it started to drop in the water. I think I'm starting to understand what I need to do - just am not able to do it comfortably yet. But I'm encouraged.
Craig called today to check on me. I told him my leg was feeling better and he will gradually work my run workouts up to longer intervals, but no hurry.
I thought about holding off on the return until the other arm breaks the water. but later when I talked to Heather she said that was too early for me to use as a trigger. She feared that I would start pulling back to quick if I use that. She stressed trying to swim like I did in the catch up drill.
Bodyshaping: 10:30 to 11:30; usual drills;
Running: Used treadmill after bodyshaping, ran for 30 minutes, had two five minute intervals where I built the speed from 10 minute mile to 7:40 mile; leg felt okay; after running I did rolling and other stretches;
Wednesday: CT workout; 75 minutes; avg hr 122; max: 155; avg watts: 170; intensity workout;
Thursday: swam 60 minutes - again worked on catchup drill; Craig has stressed that I need to think lightness and gliding; not working so hard; I tried to keep arm forward longer and was aware when I started to bring it back too quickly or if it started to drop in the water. I think I'm starting to understand what I need to do - just am not able to do it comfortably yet. But I'm encouraged.
Craig called today to check on me. I told him my leg was feeling better and he will gradually work my run workouts up to longer intervals, but no hurry.
Monday, January 2, 2012
Sunday - Monday
Sunday - Day off; Watched the Bears and Bulls both win. End of the season for the Bears, but the Bulls just getting started. Beating the Grizzlies by 40 points.
Monday - Holiday so we started the CT workout a little later at 6:30 am. Today it was Amy, Craig, Greg and Jeremy. Greg and Jeremy are cyclists I think.
Warmup: 10 minutes; 10 minutes of spin ups;
Main set: Cadence workout; 20 minutes at Zone 3-4 (tried to hold at around 200); every 2 minutes we would spin up for 20 seconds to increase cadence to >100; then 2 x 5 minutes at zone 4; (tried to hold at around 220 watts); 3 minute recovery; finished with 6 minute build to zone 5; last minute was at about 250 watts;
Avg watts: 171; avg speed: 17; max heart rate:; 158; avg: 118;
Monday - Holiday so we started the CT workout a little later at 6:30 am. Today it was Amy, Craig, Greg and Jeremy. Greg and Jeremy are cyclists I think.
Warmup: 10 minutes; 10 minutes of spin ups;
Main set: Cadence workout; 20 minutes at Zone 3-4 (tried to hold at around 200); every 2 minutes we would spin up for 20 seconds to increase cadence to >100; then 2 x 5 minutes at zone 4; (tried to hold at around 220 watts); 3 minute recovery; finished with 6 minute build to zone 5; last minute was at about 250 watts;
Avg watts: 171; avg speed: 17; max heart rate:; 158; avg: 118;
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