Monday:
CT Bike: warm up ten minutes; 6 minutes - 30 seconds hard, 30 seconds easy; 3 x 18 zone 3 with 30 seconds at 150% every 3 minutes; cool down; rode with Fernandon and Martina;
Run: Easy run, but did it after attending a funeral with large Chinese banquet. Felt pretty sluggish but glad I ran;
Tuesday:
Swim: warmup 200; 4 x100 with drills; 300 pull; 2 x 200s, 4 x 100; 3 x200; 4 x 100; total yards = 2700
Bodyshaping: Lots of jump roping; tough aerobic
Wednesday:
CT Bike: avg watts: 184 approx; ten minute warmup; 6 x 30 seconds hard, 30 seconds easy; 5 x 2 minutes at zone 3, 2 min x zone 4, 2 min at zone 5, 2 minutes recover; cooldown; 23 miles in 80 minutes;
Hill Repeats: Parked at Tower Hill and ran down hill and then back up: 30 minutes; hills::128, 124, 119; 138,125,122; 134,127,122; 138,126,126; My legs felt strong, but there was tightness in calf and hamstring, so i took it very careful - did not push as much on the medium or hard;
Thursday:
Strength with Nibra: 2 times: pushup/burbees on half sphere then lift the dome over my head x 10; straight legs 15;
hamstring hang with 15 lb weights; x 2; row machine x 2; step ups with 25 pounds; plank on ball roll ups x15 x3;
Swim: first 1000= 4:59,5:18,5:20,5:19 for total of 20:56; I stopped at each 250 to hit lap button so that cost me a little time; second 1000 was 21:45, but this time I didn't do splits and I'm pretty sure based on the fact that I made a harder effort (slightly) that I probably miscounted and swam 42 lengths instead of 40; therefore I think my true time was about 20:45;
again this was after NIbra workout, but I felt strong. I should have / could have pushed harder on both 1000s, I think I could have done another 1000 at the same pace - I would say that this was my normal race pace - so maybe I should try and push it a little more in the race. or maybe the adrenalin will do that for me.
Chiro and Massage: Had session with Tony and then a half hour back and leg massage with Rachel; helped a lot; my range of motion as far as bending over has improved significantly;
Friday:
Bike scan: 45 minutes with Craig on CT scanner. He said my bike stroke was pretty good, my power is evenly distributed and the powere curve is not to spiked, meaing I am getting power throughout the stroke. Nothing he felt that I need to do to change the stroke. Talked about "lightening my feet".
Saturday:
CT Bike: 4.5 hours / 82 miles;
Completed workout as specified. Felt good throughout ride other than seat was getting sore; shoes helped a lot; feed didn't hurt;
nutrition: recoverite and carbo pro before I started; during ride I consumed three bottles of gatorade - carbopro- water mix (total calories 275 / bottle) and two snack bars; also drank water; Energy stayed strong and my legs too, probably because I didn't have long run on Friday;
Sunday: Mini Tri at the Y
Completed 22 laps in 10 minutes for a 1:54 pace; bike about 10 miles in 30 minutes (20 mph) and ran 33 laps on track (2.5 miles) in 20 minutes for a 8:00 pace;
Next Sunday I race in the Galveston 70.3. I feel well prepared for that race, except for the lack of time that I've had on my tri-bike riding outside. But I don't think it will be a problem. hope to finish in 5 hrs 30 min.
Writer trains for 1st Ironman at age 61
Sunday, March 25, 2012
Monday March 12 to Sunday March 18
Monday:
CT Bike: 10 minute warmup; 5 x 1 minute hard, 1 minute easy; main set: zone 3 to 4: 15 min, 10 min, 5 min. with 2 minute recovery; 5 x 1 minute all out, 2 minute recovery, 10 min cooldown;
Run: 45 minute tempo run in afternoon; easy run; 4.4 miles
Tuesday:
Swim: 200 yards warmup; 4 x 4 25s various skill things; 4 x 50 descend; main set: 3 x250, 100 pull; 3 x150; 100 pull; 3 x 50 total yards: 2350
Bodyshaping: 60 minutes;
Wednesday:
CT Bike: warmup; 5 x 1 min hard, 1 min easy; single leg drill 4 x 30/30/30/30; main set: 30 minutes at zone 3 with 30 seconds hard every 3 minutes;
Run: Ran from Kenilworth Avenue to Tower Road and back; not as hilly as I had hoped; kept pace consistent throughout; or tried to. 43 minutes - 5 miles;
Thursday:
Strenth training - Nibra: jumping jack / pushup countdown; weights mostly;
Swim: Workouted on my own; no more Masters class on Thursday; Main Set:
1 x 800 @ RI 20 Pull w/paddles & buoy 17:49 (but I think I miscounted the laps)
2 x 300 @ RI 20 Build within 6:30; 6:11:
2 x 200 @ RI 20 2nd Faster than 1st 4:10, 4:09
4 x 50 @ RI 30 Descend 1-4 57,57,53,49
Use my watch and I'm not sure about my lap counts, but this workout was right after Nibra and I was a little sluggish; harder for me to push woithout someone to chase.
Friday:
Spin: Spin with Heather; I planned to go from spin class to run along lakefront, but forgot my garmin so I drove home and ran my home course.
Run: I thought I had a 2 hour run scheduled. I had a good run; ran at 8 am after spin class, perfect weathter. Felt good and was finally able to maintain a little faster pace; I was hoping to be under 9 minute pace, but this is at least a 15 second improvement in pace over earlier efforts. cardio conditioning is good, need to work on keeping cadence strong; I get tired and I start to run longer stride and slower cadence. held cadence much better this time; Total distance: 13.33 miles; pace: 9:00
Saturday:
CT Bike: Bought new bike shoes and bike pedals and had to install pedals before workout. Lost an hour farting around looking for an allen wrench that would fit the pedal.
Drove home and found an allen wrench that fit. Secured pedals.
With the late start, I decided to call it a day after the last movie ended. Actually I kept going for another ten minutes or so as I want to get to the top of the long long long hill on that course. When I started down the hill I did some Single Leg drills to practice dismounting with new bike shoes;
I find it hard to get good power numbers on the hills. I felt good energy throughout the ride, but not real lively legs. I think my nutrition worked.
I had a bottle every hour of a gator carbo water mix which should have been approx 300 calories. Started day with carbo - recoverite (350 cals) and a banana. After ride a 3 scoop recoverite drink (270 cals). Probably going to gain weight with all those cals.
Feel good, but I forgot my shoes so I bagged the run.
Sunday: off
CT Bike: 10 minute warmup; 5 x 1 minute hard, 1 minute easy; main set: zone 3 to 4: 15 min, 10 min, 5 min. with 2 minute recovery; 5 x 1 minute all out, 2 minute recovery, 10 min cooldown;
Run: 45 minute tempo run in afternoon; easy run; 4.4 miles
Tuesday:
Swim: 200 yards warmup; 4 x 4 25s various skill things; 4 x 50 descend; main set: 3 x250, 100 pull; 3 x150; 100 pull; 3 x 50 total yards: 2350
Bodyshaping: 60 minutes;
Wednesday:
CT Bike: warmup; 5 x 1 min hard, 1 min easy; single leg drill 4 x 30/30/30/30; main set: 30 minutes at zone 3 with 30 seconds hard every 3 minutes;
Run: Ran from Kenilworth Avenue to Tower Road and back; not as hilly as I had hoped; kept pace consistent throughout; or tried to. 43 minutes - 5 miles;
Thursday:
Strenth training - Nibra: jumping jack / pushup countdown; weights mostly;
Swim: Workouted on my own; no more Masters class on Thursday; Main Set:
1 x 800 @ RI 20 Pull w/paddles & buoy 17:49 (but I think I miscounted the laps)
2 x 300 @ RI 20 Build within 6:30; 6:11:
2 x 200 @ RI 20 2nd Faster than 1st 4:10, 4:09
4 x 50 @ RI 30 Descend 1-4 57,57,53,49
Use my watch and I'm not sure about my lap counts, but this workout was right after Nibra and I was a little sluggish; harder for me to push woithout someone to chase.
Friday:
Spin: Spin with Heather; I planned to go from spin class to run along lakefront, but forgot my garmin so I drove home and ran my home course.
Run: I thought I had a 2 hour run scheduled. I had a good run; ran at 8 am after spin class, perfect weathter. Felt good and was finally able to maintain a little faster pace; I was hoping to be under 9 minute pace, but this is at least a 15 second improvement in pace over earlier efforts. cardio conditioning is good, need to work on keeping cadence strong; I get tired and I start to run longer stride and slower cadence. held cadence much better this time; Total distance: 13.33 miles; pace: 9:00
Saturday:
CT Bike: Bought new bike shoes and bike pedals and had to install pedals before workout. Lost an hour farting around looking for an allen wrench that would fit the pedal.
Drove home and found an allen wrench that fit. Secured pedals.
With the late start, I decided to call it a day after the last movie ended. Actually I kept going for another ten minutes or so as I want to get to the top of the long long long hill on that course. When I started down the hill I did some Single Leg drills to practice dismounting with new bike shoes;
I find it hard to get good power numbers on the hills. I felt good energy throughout the ride, but not real lively legs. I think my nutrition worked.
I had a bottle every hour of a gator carbo water mix which should have been approx 300 calories. Started day with carbo - recoverite (350 cals) and a banana. After ride a 3 scoop recoverite drink (270 cals). Probably going to gain weight with all those cals.
Feel good, but I forgot my shoes so I bagged the run.
Sunday: off
Saturday, March 10, 2012
Monday March 5 to Sunday March 11
Monday:
CT BIKE: FTP TEST
FTP test; planned to keep it between 270 and 275, but I never got quite in the right zone. I was in a middle gear - had at least three higher gears I could have used and maybe I should have tried a least one gear higher. Average for the 20 minutes was 257, which was 7 watts lower than last test in January. Of course on that test I had Claire yelling at me.
RUN: Easy tempo run 4.4 miles in 45 minutes;
Tuesday:
MASTERS SWIM: Warm up - 200 yds; 4 50s: one arm down, swim back; 3 x 200 pull, 4 x50, 4 x25 drill; total yards = 1900
Bodyshaling w/Heather: 60 minutes
Wednesday:
CT BIKE: 80 minutes; easier workout than Monday; worked on form;
Run: Hill Repeats: Ran at Tower Hill again. Had to get car back for Suzanne so cut short the cooldown post run. Ran 9 hills with pretty much identical pattern of 1:35, 1:18 and 1:08 for easy, medium, hard.
Cool weather, windy, but the lake was calm and witht the clouds the water was sort of yellow green.
Thursday:
Nibra workout: 30 minutes; focused mostly on weights;
Swim lesson with Heather - she is helping me to learn to keep my head in line and not raise it up so much when I breathe.
Friday: Long Run: 13 miles in 2 hours; (half-ironman distance); felt pretty good on run - no foot problems, and ran at a consistent pace of 9:18;
Saturday: CT BIKE: Tough workout; we rode for 4 hours; covered about 64 miles;
Mo is awesome.
I rode for 4 hours per the timer on my bike, which starts when I start pedaling, not when the CT starts counting - so my four hours was "shorter" than the girls 4 hours.
It was a tough workout. I felt leg weary after the first 15 minute trial. I gutted it out, but my numbers weren't very good.
Had good nutrition plan - recoverite/carbo pro with a peanut butter honey english muffin before the ride, and then diluted gatorade with carbo pro plus straight water during ride. Didnt take any solids. I'm carrying goo and an energy bar but didn't use.
The two hour run yesterday afternoon followed by this workout was a tough challenge for me. Legs didn't recover as much as I had hoped.
Sunday: Day off; have withdrawn from basketball until after the Ironman;
CT BIKE: FTP TEST
FTP test; planned to keep it between 270 and 275, but I never got quite in the right zone. I was in a middle gear - had at least three higher gears I could have used and maybe I should have tried a least one gear higher. Average for the 20 minutes was 257, which was 7 watts lower than last test in January. Of course on that test I had Claire yelling at me.
RUN: Easy tempo run 4.4 miles in 45 minutes;
Tuesday:
MASTERS SWIM: Warm up - 200 yds; 4 50s: one arm down, swim back; 3 x 200 pull, 4 x50, 4 x25 drill; total yards = 1900
Bodyshaling w/Heather: 60 minutes
Wednesday:
CT BIKE: 80 minutes; easier workout than Monday; worked on form;
Run: Hill Repeats: Ran at Tower Hill again. Had to get car back for Suzanne so cut short the cooldown post run. Ran 9 hills with pretty much identical pattern of 1:35, 1:18 and 1:08 for easy, medium, hard.
Cool weather, windy, but the lake was calm and witht the clouds the water was sort of yellow green.
Thursday:
Nibra workout: 30 minutes; focused mostly on weights;
Swim lesson with Heather - she is helping me to learn to keep my head in line and not raise it up so much when I breathe.
Friday: Long Run: 13 miles in 2 hours; (half-ironman distance); felt pretty good on run - no foot problems, and ran at a consistent pace of 9:18;
Saturday: CT BIKE: Tough workout; we rode for 4 hours; covered about 64 miles;
Mo is awesome.
I rode for 4 hours per the timer on my bike, which starts when I start pedaling, not when the CT starts counting - so my four hours was "shorter" than the girls 4 hours.
It was a tough workout. I felt leg weary after the first 15 minute trial. I gutted it out, but my numbers weren't very good.
Had good nutrition plan - recoverite/carbo pro with a peanut butter honey english muffin before the ride, and then diluted gatorade with carbo pro plus straight water during ride. Didnt take any solids. I'm carrying goo and an energy bar but didn't use.
The two hour run yesterday afternoon followed by this workout was a tough challenge for me. Legs didn't recover as much as I had hoped.
Sunday: Day off; have withdrawn from basketball until after the Ironman;
Sunday February 26 to Sunday March 4
Sunday: Ran Sunday morning. Sunny with a little wind that slowed me on the southern legs. Felt good, did two circuits of my 5 mile course - stop for gatorade at the end of first 5 miles; only about a 45 second break; avg heart rate for run was 119; no real foot soreness (wore two socks); not sure what the difference is between long run pace and marathon pace. 10.36 miles @ 9:47 pace;
Monday:
CT BIKE Workout: warmup 10 minutes; 10 x 30 sec hard, 30 sec easy; 6 x 2 min z1, 5 min z3, one minute all out; cool down; avg watts 192
RUN: Tempo run in afternoon; easy pace 4 miles 40 minutes;
Tuesday:
MASTER SWIM:
200 yards warmup; 4 x alternate paddles: l,r, both = 600 yards; 4 x single switch, triple switch = 200; mains set= 4 x100 @ 1:55, 50, 4 x 100 @ 2:00, 50, 5 x 100 @ 2:05; total yards = 1400
total yards= 2400
Bodyshaping w/Heather: 60 minutes
Wednesday:
CT BIKE:
warmup 10; hard 5 easy 5; 3x (4 mins at z4, 2 mins z1, 3 min z5, 2 min z1, 1 min at 150%, 2 mins recover;)
My legs felt sluggish (lactic acid feeling?) couldn't seem to get the numbers or feeling I had on Saturday. Buried way back behind the leaders.
Thursday: Day off; AWP conference;
Friday:
Hill Repeats: Worked out on hotel treadmill. after 10 minute warmup, set the speed to 6.3 mph and then every minute I increased incline from 2% to 2.5 % to 3%,etc. and then back down again; did this twice and then on the third hill I stop incline at 4% and kept it there for a few minutes and then ratched down. Good workout.
Saturday: off
Sunday:
Run: Ran 38 minutes; should have gone longer, but intestinal emergency curtailed the run; good pace;
Monday:
CT BIKE Workout: warmup 10 minutes; 10 x 30 sec hard, 30 sec easy; 6 x 2 min z1, 5 min z3, one minute all out; cool down; avg watts 192
RUN: Tempo run in afternoon; easy pace 4 miles 40 minutes;
Tuesday:
MASTER SWIM:
200 yards warmup; 4 x alternate paddles: l,r, both = 600 yards; 4 x single switch, triple switch = 200; mains set= 4 x100 @ 1:55, 50, 4 x 100 @ 2:00, 50, 5 x 100 @ 2:05; total yards = 1400
total yards= 2400
Bodyshaping w/Heather: 60 minutes
Wednesday:
CT BIKE:
warmup 10; hard 5 easy 5; 3x (4 mins at z4, 2 mins z1, 3 min z5, 2 min z1, 1 min at 150%, 2 mins recover;)
My legs felt sluggish (lactic acid feeling?) couldn't seem to get the numbers or feeling I had on Saturday. Buried way back behind the leaders.
Thursday: Day off; AWP conference;
Friday:
Hill Repeats: Worked out on hotel treadmill. after 10 minute warmup, set the speed to 6.3 mph and then every minute I increased incline from 2% to 2.5 % to 3%,etc. and then back down again; did this twice and then on the third hill I stop incline at 4% and kept it there for a few minutes and then ratched down. Good workout.
Saturday: off
Sunday:
Run: Ran 38 minutes; should have gone longer, but intestinal emergency curtailed the run; good pace;
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