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
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