Monday, December 29, 2008
Sunday, December 28, 2008
Week ending 12-27
Another pretty solid week of training. I had an extra day off for Christmas, so that was pretty cool. Thanks coach! I have been able to avoid any major pains lately, but I do feel a little tight. I still need to work on stretching. It is tough to find the time when you work out for an hour or so, twice a day and then throw in 20 minutes of stretching too. It is way to important to ignore, so I have been trying to spend more time doing it at the gym. For some reason I have a hard time at home. For one I check my email and phone. If something comes up, stretching gets pushed back. My dog Reggie also causes a lack of stretching. Seriously. The minute I hit the floor, he is all over me. A 130lb Bull Mastiff can seriously get in the way and I don't have the heart to push him a way!
Swimming - Still steady Eddy. I swam a mile today at 36 minutes at the gym. Yes slow to some, but I really didn't push it at all. That is after doing hill repeats yesterday too. I gott get my legs higher in the water though. That will be something I work on the next couple of weeks. 36 Minutes in the pool should equate to a 30 minute swim at Mooseman. I could tell ya how I get that number, but I would have to kill ya...
Bike - I got outside for two rides and it was a mixed scenario. The first day it was around 26 degress and I was not happy. I did some hill climb repeats, so that was the highlight. I think I was only out for 46 minutes, should have been an hour. ( but I did ride for 10 minutes at the gym in the am before weights) Second ride was much better. Still getting used to the new aerobars, but gettting better. The head wind was nuts for the first half. I took me 25 minutes up and only 17 back. I kind of dropped the hammer on the way back and averaged around 28 mph. Scary fast, with a lot of help from the wind.
Run - Running is great. My legs are a little heavy, but once the engine starts, its all good. I go for a longer run next weekend, so I am interested to see how it goes. I haven't run more than 7 miles since the half marathon on Nov 9th. I should hit around 7.5 miles in that time. Not lighnting fast, but a nice steady pace.
Weights - My fatigue from weights is diminishing. I have a lowered the actual pounds on my legs to try and relieve the tightness. My upper body feels great. A little shloulder pain, but nothing too bad. Just tightness.
Run 107 min 12 miles
Pace 8:49 mile
Bike 124 min 24 miles
Pace 11.6mph
Swim 87 min 3350 yards
Pace 2:35 100 yards
Weights 140 min
Swimming - Still steady Eddy. I swam a mile today at 36 minutes at the gym. Yes slow to some, but I really didn't push it at all. That is after doing hill repeats yesterday too. I gott get my legs higher in the water though. That will be something I work on the next couple of weeks. 36 Minutes in the pool should equate to a 30 minute swim at Mooseman. I could tell ya how I get that number, but I would have to kill ya...
Bike - I got outside for two rides and it was a mixed scenario. The first day it was around 26 degress and I was not happy. I did some hill climb repeats, so that was the highlight. I think I was only out for 46 minutes, should have been an hour. ( but I did ride for 10 minutes at the gym in the am before weights) Second ride was much better. Still getting used to the new aerobars, but gettting better. The head wind was nuts for the first half. I took me 25 minutes up and only 17 back. I kind of dropped the hammer on the way back and averaged around 28 mph. Scary fast, with a lot of help from the wind.
Run - Running is great. My legs are a little heavy, but once the engine starts, its all good. I go for a longer run next weekend, so I am interested to see how it goes. I haven't run more than 7 miles since the half marathon on Nov 9th. I should hit around 7.5 miles in that time. Not lighnting fast, but a nice steady pace.
Weights - My fatigue from weights is diminishing. I have a lowered the actual pounds on my legs to try and relieve the tightness. My upper body feels great. A little shloulder pain, but nothing too bad. Just tightness.
Run 107 min 12 miles
Pace 8:49 mile
Bike 124 min 24 miles
Pace 11.6mph
Swim 87 min 3350 yards
Pace 2:35 100 yards
Weights 140 min
Sunday, December 21, 2008
Weather is crazy which makes training tough
We had a power outage last week and have received over 2 feet of snow this week. The power outage really screwed up the training. The YMCA was closed, we stayed at Tony's place for 3 nights and the weather was awful. To add to it, I ate horribly. Horrible is a relative term, but horrible for someone training for an Ironman.
This week I had to travel some, but still got in 90% of the training. I have been a little lacking with core workouts. I am supposed to do them 4 times a week and I only did em twice. I will step it up this week.
Swimming has leveled off a little. I have made some improvement from a few months ago, but it is slowing down. I am actually ok with that. I need to work on my form more and my speed will come.
Biking is heading in the right direction. My strength has increased and I am getting more comfortable in the aero position. I rode today and averaged around 13 mph. Not fast for the road, but ok for the training. It is actually a mile and half improvment from a month or two ago.
Running - Steady Eddy. I had to do a 50 minute run on the treadmill because the weather. It was supposed to be an hour, but the YMCA was closing.
Stretching and weights. Slight set back on stretching. With staying at TOny's and traveling I got off track a little. Weights are great. Slight issues with shoulders, but I have backed down the weights some. I believe that is more from swimming than anything else.
Last two weeks totals
Week ending 12-13
Swim 3250.00 Yd - 1h 22m
Pace: 02m 31s /100Yd
Bike 19.00 Mi - 1h 35m
Pace: 12.00 Mi/hr
8.40 Mi - 1h 35m
Pace: 11m 19s /Mi
Week ending 12-20
Swim 2600.00 Yd - 1h 00m
Pace: 02m 19s /100Yd
Bike 15.50 Mi - 1h 25m
Pace: 10.94 Mi/hr
Run 9.30 Mi - 1h 45m
Pace: 09m 08s /Mi
This week I had to travel some, but still got in 90% of the training. I have been a little lacking with core workouts. I am supposed to do them 4 times a week and I only did em twice. I will step it up this week.
Swimming has leveled off a little. I have made some improvement from a few months ago, but it is slowing down. I am actually ok with that. I need to work on my form more and my speed will come.
Biking is heading in the right direction. My strength has increased and I am getting more comfortable in the aero position. I rode today and averaged around 13 mph. Not fast for the road, but ok for the training. It is actually a mile and half improvment from a month or two ago.
Running - Steady Eddy. I had to do a 50 minute run on the treadmill because the weather. It was supposed to be an hour, but the YMCA was closing.
Stretching and weights. Slight set back on stretching. With staying at TOny's and traveling I got off track a little. Weights are great. Slight issues with shoulders, but I have backed down the weights some. I believe that is more from swimming than anything else.
Last two weeks totals
Week ending 12-13
Swim 3250.00 Yd - 1h 22m
Pace: 02m 31s /100Yd
Bike 19.00 Mi - 1h 35m
Pace: 12.00 Mi/hr
8.40 Mi - 1h 35m
Pace: 11m 19s /Mi
Week ending 12-20
Swim 2600.00 Yd - 1h 00m
Pace: 02m 19s /100Yd
Bike 15.50 Mi - 1h 25m
Pace: 10.94 Mi/hr
Run 9.30 Mi - 1h 45m
Pace: 09m 08s /Mi
Monday, December 8, 2008
Mooseman expectations
I usually don't do this, but I am going to put a time down that I would like to hit at Mooseman. The year is dedicated to IMLP, but this is an important race to me. Plus, who goes to races just to do them? I have said that before and it is complete BS. I want to win my age group everytime. Its only happened once, but I still try everytime!
This is going to be very tough, but I am going to throwdown a 2:27. All of the times below are quite a bit faster than what I have done in the past, so this is very bold. My stomache is turning just thinking about it. I want to say the swim is going to be the hardest, but the bike is an average of 21.7 mph. But then I look at the run and realize that is a 6:35 pace. I am seriosly loosing my mind....
Breakdown
Goal_______________Old
swim 28:00______________33:30
T1 2:00_______________2:10
bike 1:15:00____________1:18:49
T1 1:00_______________0:55
run 41:00______________43:05
Total 2:27_______________2:38:30
This is going to be very tough, but I am going to throwdown a 2:27. All of the times below are quite a bit faster than what I have done in the past, so this is very bold. My stomache is turning just thinking about it. I want to say the swim is going to be the hardest, but the bike is an average of 21.7 mph. But then I look at the run and realize that is a 6:35 pace. I am seriosly loosing my mind....
Breakdown
Goal_______________Old
swim 28:00______________33:30
T1 2:00_______________2:10
bike 1:15:00____________1:18:49
T1 1:00_______________0:55
run 41:00______________43:05
Total 2:27_______________2:38:30
Sunday, December 7, 2008
4th week of coached training
I finished up my fourth week of training and it was a pretty good week. I was a little tired over the weekend, but I didn't miss one workout. Weights are what seem to cause me to tire. I have been getting stronger, so well worth it.
I have been making a much more concsious effort to stretch. It is an aspect I have done a poor job in the past with. It is too important to not do properly. I really want to be injury free all year, so stretching is going to help that.
Swimming - For the most part, swimming has been a steady improvement. I had a tough swim on Sat just because I was tired. I worked my core pretty hard on Friday, so when I got in the pool my legs were kind of hanging down. A lot of drag = a long slow swim. I should be all set on my Monday morning swim.
Cycling - Going well. My average speed on the trainer has increased to 12 mph. I have been able to keep my cadence at 90 rpms on my first gear, so in a week or so I am going to increase the resistance and work on keeping the same cadence. I am hoping I will have a very strong, high cadence by March.
Run - My running has been ok. I seem to always be tired when I run. Not sure if that is part of the coaches plan, but it makes sense. You run tired in the races, so during training it can't hurt. Running is the only time I notice any aches. Again, probably has something to do with being tired.
Weights - I will start a new weight regiment this week. I like the fact it changes monthly so I don't get bored. Lifting is something I didn't do last year, so that should make a large difference at the races this year.
Weekly totals
swim 6200yds 2h 30min 2.25 pace
Bike 27miles 2h 20min 11.7avg
Run 9.6miles 56min 9.14pace
Weight 1h 51min
Total 7h 30min
I have been making a much more concsious effort to stretch. It is an aspect I have done a poor job in the past with. It is too important to not do properly. I really want to be injury free all year, so stretching is going to help that.
Swimming - For the most part, swimming has been a steady improvement. I had a tough swim on Sat just because I was tired. I worked my core pretty hard on Friday, so when I got in the pool my legs were kind of hanging down. A lot of drag = a long slow swim. I should be all set on my Monday morning swim.
Cycling - Going well. My average speed on the trainer has increased to 12 mph. I have been able to keep my cadence at 90 rpms on my first gear, so in a week or so I am going to increase the resistance and work on keeping the same cadence. I am hoping I will have a very strong, high cadence by March.
Run - My running has been ok. I seem to always be tired when I run. Not sure if that is part of the coaches plan, but it makes sense. You run tired in the races, so during training it can't hurt. Running is the only time I notice any aches. Again, probably has something to do with being tired.
Weights - I will start a new weight regiment this week. I like the fact it changes monthly so I don't get bored. Lifting is something I didn't do last year, so that should make a large difference at the races this year.
Weekly totals
swim 6200yds 2h 30min 2.25 pace
Bike 27miles 2h 20min 11.7avg
Run 9.6miles 56min 9.14pace
Weight 1h 51min
Total 7h 30min
Friday, December 5, 2008
Sunday, November 30, 2008
Entering 3rd week
So I have just finished my third week of training and I feel pretty good. I still seem to struggle with aches and pains, but that is to be expected I guess. My bike really doesn't fit me properly and I pay the price. It would be fine if my schedule was less, but with the amount of time I spend riding it, it catches up with me. I hate the fact that it bothers me. Usually I just try and get through it, but the injuries won't go a way if I don't address them. I can't afford a new bike right now, so I am going to make a few changes on the bike I have now. Most importantly my aerobars. The upper triangle of my neck and shoulders is always tight. That should help the issue greatly.
On a positive note, I beat a cold this week! It was starting to show signs, so I took some echinacea and rested. It definetly paid off seeing how I feel fine. Lots of H2o as well.
I do need to work on my sleep schedule. I have only slept in my own bed 3 days out of the last 10 and have been staying up late. It looks like I will only have to sleep out three days in the next three weeks. Really excited about that.
My swimming continues to develop. My yardage is increasing and I am feeling less and less fatigued. Right now I should be able to swim 1.2 miles in 32 minutes, 6 minutes faster than my best time.
Running is steady. I had a strong half marathon 3 weeks ago, so I believe I am fully recovered and should be able to start to head out on longer runs.
Cycling is also improving. I have been try to focus on form and the speed will follow as well. My cadence is increasing and I hope to add more power starting in January.
Strenght Training - I started lifting my lower body again and I upset my hamstring a little. I still need to master that portion of lifting. More of a wake up call than anything else. The upper body is going really well. I have been lifting supersets and have noticed an increase in strength.
Total time is still light, but I am building very slow.
Week Ending November 22nd
Swim 5900 yards 2Hrs 30 minutes
Bike 16 Miles 1:30 minutes
Ran 9.87 Miles 1:36 Minutes
Strenght twice 1:30 Min
On a positive note, I beat a cold this week! It was starting to show signs, so I took some echinacea and rested. It definetly paid off seeing how I feel fine. Lots of H2o as well.
I do need to work on my sleep schedule. I have only slept in my own bed 3 days out of the last 10 and have been staying up late. It looks like I will only have to sleep out three days in the next three weeks. Really excited about that.
My swimming continues to develop. My yardage is increasing and I am feeling less and less fatigued. Right now I should be able to swim 1.2 miles in 32 minutes, 6 minutes faster than my best time.
Running is steady. I had a strong half marathon 3 weeks ago, so I believe I am fully recovered and should be able to start to head out on longer runs.
Cycling is also improving. I have been try to focus on form and the speed will follow as well. My cadence is increasing and I hope to add more power starting in January.
Strenght Training - I started lifting my lower body again and I upset my hamstring a little. I still need to master that portion of lifting. More of a wake up call than anything else. The upper body is going really well. I have been lifting supersets and have noticed an increase in strength.
Total time is still light, but I am building very slow.
Week Ending November 22nd
Swim 5900 yards 2Hrs 30 minutes
Bike 16 Miles 1:30 minutes
Ran 9.87 Miles 1:36 Minutes
Strenght twice 1:30 Min
Thursday, November 20, 2008
Work, train, sleep, start over
I am in my second week of training with the coach and I am loving it. It isn't a ton of training, but just enough for me to feel it. And it feels great. I am spending quite a bit of time on the trainer and at the pool. I am excited on how far my swimming has come already. I am not speedy gonzales, but I am noticing an improvement on stamina.
One thing I have started to do this time around is work my schedule a little better. If I can't get to the pool, I change things around in advance. That way I at least do something and I get everything done by the end of the week.
This morning I had to ride the trainer for an hour. I thought it was only going to be for 30 minutes, so when I checked the schedule, I was a little grumpy about it. SO I climbed on and struggled through it. Once I hit the half way point it wasn't too bad, but the last 5 minutes sucked. I refuse to get off early, so the end always feels like time has slowed down. An hour ride isn't so bad, its just I wasn't planning on it. Oh well, I did it.
One thing I have started to do this time around is work my schedule a little better. If I can't get to the pool, I change things around in advance. That way I at least do something and I get everything done by the end of the week.
This morning I had to ride the trainer for an hour. I thought it was only going to be for 30 minutes, so when I checked the schedule, I was a little grumpy about it. SO I climbed on and struggled through it. Once I hit the half way point it wasn't too bad, but the last 5 minutes sucked. I refuse to get off early, so the end always feels like time has slowed down. An hour ride isn't so bad, its just I wasn't planning on it. Oh well, I did it.
Saturday, November 15, 2008
Half Marathon and training
I ran the Seacoast half marathon last Sunday and the race went great. I did some training for it, but not a ton. So when I came in at 1:33, I was pretty psyched. There were 1200 runners and I came in the 38th overall. I definetly needed this to help boost my running confidence. I had a tough year running, so this was a great bounce back.
Training through my coach Suzan started up this week. It was a recovery week, so it has been pretty light. It is a great feeling to be back on a schedule.
Weekly breakdown
Swam 1 hour
bike 2:10
run off
lift half hour
Training through my coach Suzan started up this week. It was a recovery week, so it has been pretty light. It is a great feeling to be back on a schedule.
Weekly breakdown
Swam 1 hour
bike 2:10
run off
lift half hour
Thursday, October 16, 2008
Went for a pretty painless run
It is very weird. My neck hurts when I look down, but nothing too bad from left or right. I ran 5 miles yesterday at a decent clip and felt pretty good. I am heading out for 10 tomorrow, so we'll see what happens. Keep ya posted.....
Monday, October 13, 2008
OWWW!
I pulled something lifting today in my neck/upper back. It hurts pretty bad, but more than anything I am really annoyed. A couple days off look like a must.
Track workouts
So in order to beat the clock and other racers, I have to run faster. Seems simple, but not really. Yes, you can go out and do a 10 mile training run at a higher heart rate and you will be faster. But the real secret is going to the track and practicing speed workouts. Hard to imagine running hard for a minute and a half, eight times with a jog between will make a big difference. Especially when the run portions of my races are going to be 13 and 26 miles. Funny though, the way my legs feel today, no wonder it makes you faster. I type this chuckling to myself, but it is ridiculous.
Naturally I am built for sprinting. Shorter with power surges as opposed to strength overtime. But I have somehow convinced my body that I am a distance athlete. So when I went to my roots this weekend, I paid the price. Not only did I almost puke/passout, I am actually walking with a slight limp. Limp isn't the right word. Not sure how to describe it, but when both legs hurt, but one hurts more, so I kind of walk in a circular motion. Kind of sweeping the legs to take fewer steps... Its not that bad, but makes for a good story.
Today I am heading out to run 10 miles. Yes I am very sore, but I took yesterday off and this will hopefuly flush any leftover lactic acid. I probably should swim at some point too, but we'll see.
Naturally I am built for sprinting. Shorter with power surges as opposed to strength overtime. But I have somehow convinced my body that I am a distance athlete. So when I went to my roots this weekend, I paid the price. Not only did I almost puke/passout, I am actually walking with a slight limp. Limp isn't the right word. Not sure how to describe it, but when both legs hurt, but one hurts more, so I kind of walk in a circular motion. Kind of sweeping the legs to take fewer steps... Its not that bad, but makes for a good story.
Today I am heading out to run 10 miles. Yes I am very sore, but I took yesterday off and this will hopefuly flush any leftover lactic acid. I probably should swim at some point too, but we'll see.
Saturday, October 11, 2008
Traveling kinda sucks
I was on a rampage when it came to working out, but a few days in VT and back to FAT city. I was able to lift weights and run, but it is actually when I got back I turn into a slug. I didn't sleep all that well, so when I got back I was wiped.
The other thing was I didn't eat that well. Not terrible, but a lot of red meat. In January is when I need to kick it into another level, but I am trying to prep myself. I did find out there is a YMCA in Burlington that I can swim at though. Very happy about that.
I start back up with my coach November 1st, so that will also help me focus more. Right now I am more or less just picking and choosing what I do. I don't want to burn out before July, so I am very comfortable with picking and choosing.
The other thing was I didn't eat that well. Not terrible, but a lot of red meat. In January is when I need to kick it into another level, but I am trying to prep myself. I did find out there is a YMCA in Burlington that I can swim at though. Very happy about that.
I start back up with my coach November 1st, so that will also help me focus more. Right now I am more or less just picking and choosing what I do. I don't want to burn out before July, so I am very comfortable with picking and choosing.
Monday, October 6, 2008
Swimming and Running
For some reason, cycling has taken a backseat from the other two. Well actually three, weights. I have a hard time climbing on the bike trainer and sweating in my living room. Right now I am only cycling one day a week, but I am cool with that.
Weights have been going well. I am lifting a lot smarter than I ever have. Lighter weights, more reps. I started that in the spring, but fell off at some point. That is not going to be the case this year. I know all this time will payoff when I get to the big hills in Lake Placid.
My swim form has to be improving. I am by no means ripping it up, but I am working on my stroke, so when my training loads increase, I will be ahead of the game. Still working on breathing as well. I can swim forever when I am breathing right, but when its off, I burn out so quickly. SO my goal is to start swimming faster without excerting more energy. Sounds simple enough, but we'll see....
Weights have been going well. I am lifting a lot smarter than I ever have. Lighter weights, more reps. I started that in the spring, but fell off at some point. That is not going to be the case this year. I know all this time will payoff when I get to the big hills in Lake Placid.
My swim form has to be improving. I am by no means ripping it up, but I am working on my stroke, so when my training loads increase, I will be ahead of the game. Still working on breathing as well. I can swim forever when I am breathing right, but when its off, I burn out so quickly. SO my goal is to start swimming faster without excerting more energy. Sounds simple enough, but we'll see....
Thursday, October 2, 2008
Early mornings are going to be key
In order to be succesful in my goal, early mornings are a must. I am at the point now where sleeping is 630. This is a very good thing. Next step, don't get side tracked in the am. Get up and go. I will try this out tomorrow.
I am very happy with my workouts since coming back from Greece. My eating habits have been steadily improving as well. I know if I try and just go extreme too fast, it won't last. Instead I have been cutting different things out and still eating the things I really enjoy. In the morning I am eating much healthier and more frequently. Huge correlation to my recovery and strength. I would say my biggest downfall is too large of meals at night. I really like to eat large dinners and that is very bad. This is something I am working on during the cooking process. I am trying to make less food, so I won't over eat.
I am very happy with my workouts since coming back from Greece. My eating habits have been steadily improving as well. I know if I try and just go extreme too fast, it won't last. Instead I have been cutting different things out and still eating the things I really enjoy. In the morning I am eating much healthier and more frequently. Huge correlation to my recovery and strength. I would say my biggest downfall is too large of meals at night. I really like to eat large dinners and that is very bad. This is something I am working on during the cooking process. I am trying to make less food, so I won't over eat.
Monday, September 29, 2008
Finish at Mooseman and Timberman
Here are two pics from races this year. The first pic is me under the cooling tent at Timberman. I had a strong swim/bike, but fell apart on the run. Earlier injury in the year really slowed down my run training. This is also known as an excuse for not training hard enough...:) The second pic is from Mooseman. I thought I was going to place in my age group at Mooseman, but a junk swim brought me down...Common theme. I still had a strong race and I had fun after cheering the team on.
The long road to Lake Placid - Starts now!
I am signed up, my bike has been fitted, I have the support of my wife and family. Now all I have to do is train for 10 months. The reality of competing in an Ironman is real for me. I have my doubts on occassion, but I know I can accomplish my goal. Crossing the finish line and hearing the words, Paul Cavanaugh, You are an Ironman, will be one of the proudest moments of my life. It will be here where I log all the highs and lows of traing right up to July 26.
I would be lying if I said I just want to finish. I want to do well. What does that mean? I have know idea. I will know once I complete the race. But from here forward, I am going to turn into a machine.
I have been competing in Triathlon for 3 years and have had some highs and lows, but I have not committed myself to a point that I feel was enough. That is going to change. I don't think I have been a slouch, but I know I can train smarter, harder and happier. (Yes, happier)
I would say that I am going to sit back and enjoy the show, but that wouldn't be entirely true. I will only be sitting for a few thousand miles on the bike. The rest of the time I will be horizontal in the water, vertical on the run and some messed up position while lifting and stretching!
Training is going to be like working at a Burger King for a High School kid, a part time job. Not that glamoruos, but will provide me with funds to do what I want.
I would be lying if I said I just want to finish. I want to do well. What does that mean? I have know idea. I will know once I complete the race. But from here forward, I am going to turn into a machine.
I have been competing in Triathlon for 3 years and have had some highs and lows, but I have not committed myself to a point that I feel was enough. That is going to change. I don't think I have been a slouch, but I know I can train smarter, harder and happier. (Yes, happier)
I would say that I am going to sit back and enjoy the show, but that wouldn't be entirely true. I will only be sitting for a few thousand miles on the bike. The rest of the time I will be horizontal in the water, vertical on the run and some messed up position while lifting and stretching!
Training is going to be like working at a Burger King for a High School kid, a part time job. Not that glamoruos, but will provide me with funds to do what I want.
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