Monday:
CT:
15 minute warmup, 5 min: 30 sec hard, 30 sec easy; 10 minutes of single leg training; 5 min build to zone 4, 5 minutes zone 2-3; 30 minutes build to zone 4 and hold; 5 min ez spin; 4 minutes single leg training;
Felt well-rested, strong; average 204 watts for overall workout and maintain about 250 watts for 30 minute main set.
Took MAP before training; that might have helped, but probably being rested helped the most;
Time: one hour 25 minutes; total miles: 26;
Run: Easy effort; 4.34 miles; 41 minutes; 9:32 pace;
Tuesday:
Master Swim: 9 50s - with paddle and buoys, with paddles, without; Main set: 300, 2 x150, 3 x100, 6 x 50; 4 x 50; total yards: 1850 plus warmup and cooldown; 2000 yards; 60 minutes;
Wednesday:
CT: Same workout as Monday; took it slightly easier and averaged 194 watts on main set; different course;
1 hour 25 minutes; 27 miles;
Run: My left hamstring tightened a little after 2 minute effort so I took it easier on the "hard" segments;
5.05 miles; 50 minutes; 9:52 pace;
Thursday:
Swim: warmup: 200 yards; 800, 4x200 with 100 smooth, 50 pull 50 fast, 8 x100 descending 1-4 and 5-8; times: 2:05, 2:01, 1:58, 1:55; 2:01, 1:58, 1:50, 1:45; total yards: 2600;
Things I try to think about when swimming: Keeping glide arm long and not returning too quickly; trying to keep it light; trying to keep head down; when I get in a rhythm, it doesn't seem like I am kicking very much; sort of 1,2...3; I think I sort of pause as I glide;
total time: 60 minutes;
Friday:
Long run: 14.07 miles; 2 hour 9 minutes; 9:10 pace;
Same course as last Friday, but added an extra mile loop for warmup;
Saturday:
Outdoors ride in Madison:
It was a challenging ride. My objective was to not run of out energy and ended up dragging to the finish line. More or less achieved that. The second to last hill, really kicked my ass. I was spent by the time I hit the top. And slipped to the back of our foursome.
It was a good group for me to ride with. It is interesting to see how on many of the hills I would power past the girls early on the effort - mostly because I feel like I had to hit the hill going faster than they do - I can't crawl like they do - but by the peak they were sometimes passing me.
Amy who doesn't put out great wattage (at least not on the CT) is very efficient. She stays in aero and maintains a steady pace and in the end while she was still strong.
As I assess my riding - I am clearly the least efficient and least skilled of the group. In Ct all my effort goes into the "perfromance" but in a real ride I'm losing ground through lack of biking skill (or confidence). For instance every time we stop and then start I'm slow out of the gate, getting clicked in and back on the road. That hasn't really hurt me in the race mode since pretty much I only have do it once.
I feel pretty good about the hills in general. I shifted into the small front ring before I hit the hill and I tried to hit it going as fast as I could. I then shifted through the gears until I ran out.
It seemed like usually about 2/3 or 3/4 of the way to the top I would stand up - I found that more comfortable than sitting. Nobody else in the group did that, and they all did fine on the hills, so I could probably use some tutorial on how to attack the hill.
It was definitely a good workout - I can see why you wanted us to truck all the way to Madison. However I will say that it is harder for me to ride for 3 hours and then jump on a bike and ride.
Nutrition: before the ride I had carbo pro and recovite and a peanut butter english muffin; of course that was 3 hours before we rode.
A half hour before we started I took 4 MAPs. At the stop between the first and second loop I took 4 more. I think they definitely make a difference.
On the ride I consume about 50 oz. of gator-carbo pro (diluted by 50% water) that should have come out to about 600 calories; maybe a little more; I had 2 cliff bars - 400 cals. and 2 cliff shots - 66 cals. At the break I also had one of those chocolate bars that you provided - probably 200 calories?
Total cals: 1266; we were riding for about 5.5 hrs so at 300 calories per hour that would be about 1650 calories. Did I get enough?
I was getting really sick of the sweet gatorade. Maybe if I cut it with more water, just use it as carbo pro vehicle I would dislike it less?
I probably drank about 40 oz of water - but I would have consumed a lot more fluids on a hot day obvious. Is it important to have the electrolyes? Or given my high sweat rate, does it matter?
Sunday: off
Writer trains for 1st Ironman at age 61
Monday, April 16, 2012
Monday April 2 to Sunday April 8
Monday:
Travel day; returned to Chicago; no workouts;
Tuesday:
Took the day off to recover;
Wednesday:
CT: easy zone 2-3 ride; legs felt fine; no muscle soreness in biking muscles; 18 miles; 60 minutes;
Chiro appointment with Tony: 15 minutes;
Thursday:
Personal training with Nibra: abs and core work; 30 minutes;
Massage with Rachel: 60 minutes;
Friday:
Spin class: 12 miles approx; 45 minutes;
Long run: Mapped out a 4.35 mile loop. Ran it three times -stopping back at my house after each loop for gatorade. Maintained steady pace, not much fall off in the 3rd loop. Nice running weather.
13.07 miles / 2 hours 2 minutes; avg pace: 9:21;
Saturday:
Bike: outside; cold and had to borrow Paul's bike; over dressed and got hot with extra clothes; 62 miles;
total ride time: 5 hours;
I wasn't prepared I guess for the length of the ride. Mentally I was expecting something more like an easy 3 plus hours.
Felt more like a 4 plus hour ride. It took me about five hours, but I cruised home from Fort Sheridan. Hopefully I will do better with my own bike, but it wasn't the bike's fault. Maybe we should consider moving long run to Thursday?
I don't like being the laggard.
Sunday: off
Travel day; returned to Chicago; no workouts;
Tuesday:
Took the day off to recover;
Wednesday:
CT: easy zone 2-3 ride; legs felt fine; no muscle soreness in biking muscles; 18 miles; 60 minutes;
Chiro appointment with Tony: 15 minutes;
Thursday:
Personal training with Nibra: abs and core work; 30 minutes;
Massage with Rachel: 60 minutes;
Friday:
Spin class: 12 miles approx; 45 minutes;
Long run: Mapped out a 4.35 mile loop. Ran it three times -stopping back at my house after each loop for gatorade. Maintained steady pace, not much fall off in the 3rd loop. Nice running weather.
13.07 miles / 2 hours 2 minutes; avg pace: 9:21;
Saturday:
Bike: outside; cold and had to borrow Paul's bike; over dressed and got hot with extra clothes; 62 miles;
total ride time: 5 hours;
I wasn't prepared I guess for the length of the ride. Mentally I was expecting something more like an easy 3 plus hours.
Felt more like a 4 plus hour ride. It took me about five hours, but I cruised home from Fort Sheridan. Hopefully I will do better with my own bike, but it wasn't the bike's fault. Maybe we should consider moving long run to Thursday?
I don't like being the laggard.
Sunday: off
Monday, March 26 to Sunday, April 1
Monday:
CT: 45-60 minutes
WU: 15-30:00 easy spin, include pick-up efforts;
MS: 2 x through:
:30 HARD/1:00 easy
1:00 HARD/2:00 easy
2:00 HARD/4:00 easy
CD: 5-15:00
Total time: 1 hour 15 minutes; miles: 22; avg watts:
Tuesday:
Masters Swim: 2300 yards; 60 minutes
Run: easy run 4.4 miles 45 minutes
Bodyshaping: 60 minutes
Wednesday:
CT: 60 minutes; 17 miles;
flew to Galveston for 70.3 race on Sunday;
Thursday:
Run: ran along Seawall Boulevard in rain; easy run 4.5 miles; 45 minutes;
Friday:
Registered for race; ran a mile or so on run course; drove the bike course;
Saturday:
Bike: 30 minutes;
Ran: 30 minutes;
Sunday:
Race day:
Okay swim, steady pace, didn't get lost; good bike ride - 18 mph out 21 mph back with some tail wind; hamstring cramp on first mile of run; walked it out, and I had hoped of slowly increasing pace, but I slowly decreased pace instead; humidity was tough; didn't take in enough calories; ran out of gas, I think.
Total time: 6 hours 40 minutes;
CT: 45-60 minutes
WU: 15-30:00 easy spin, include pick-up efforts;
MS: 2 x through:
:30 HARD/1:00 easy
1:00 HARD/2:00 easy
2:00 HARD/4:00 easy
CD: 5-15:00
Total time: 1 hour 15 minutes; miles: 22; avg watts:
Tuesday:
Masters Swim: 2300 yards; 60 minutes
Run: easy run 4.4 miles 45 minutes
Bodyshaping: 60 minutes
Wednesday:
CT: 60 minutes; 17 miles;
flew to Galveston for 70.3 race on Sunday;
Thursday:
Run: ran along Seawall Boulevard in rain; easy run 4.5 miles; 45 minutes;
Friday:
Registered for race; ran a mile or so on run course; drove the bike course;
Saturday:
Bike: 30 minutes;
Ran: 30 minutes;
Sunday:
Race day:
Okay swim, steady pace, didn't get lost; good bike ride - 18 mph out 21 mph back with some tail wind; hamstring cramp on first mile of run; walked it out, and I had hoped of slowly increasing pace, but I slowly decreased pace instead; humidity was tough; didn't take in enough calories; ran out of gas, I think.
Total time: 6 hours 40 minutes;
Sunday, March 25, 2012
Monday March 19 to Sunday March 25
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.
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.
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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