Thursday, January 29, 2009
Another good swim!!
I was a little tired, but had a 2000 meter workout today. I swam, used the pull buoy and zoomers and then swam some 100 meters distances. With downtime it took me 42 minutes. The pull buouy slows me down but the zoomers speed me up. So all in all really happy. That 28 minute goal at Mooseman might become a reality.
Tuesday, January 27, 2009
What my week looks like
Here is a rough outline of what my week looks like.
Sunday Swim for 1 hour
Bike 1 hour
Monday Swim for 40-50 minutes
Run for 40-50 minutes
Tuesday Off (but usually go and lift some weight)
Wednesday Bike 1 hr to 1 1/2hrs
Lift if I didn't on Tuesday for an hour
Abs for 20 minutes
Thursday Swim 30-40 Minutes
Run in the am 20-30 minutes
Run in the pm 50 minutes
Friday Bike 1 hour
Abs 20 minutes
Saturday Bike 40-50 minutes
Run 1:30
Weights 1 hour
Sunday Swim for 1 hour
Bike 1 hour
Monday Swim for 40-50 minutes
Run for 40-50 minutes
Tuesday Off (but usually go and lift some weight)
Wednesday Bike 1 hr to 1 1/2hrs
Lift if I didn't on Tuesday for an hour
Abs for 20 minutes
Thursday Swim 30-40 Minutes
Run in the am 20-30 minutes
Run in the pm 50 minutes
Friday Bike 1 hour
Abs 20 minutes
Saturday Bike 40-50 minutes
Run 1:30
Weights 1 hour
Weekly updates
I usually update the weeks work, but last week was a recovery week so, no need. Going into the recovery week I felt great and didn't think I need any downtime. But once the week started, I was wiped. I had to travel quite a bit, so it worked out well.
I had a coached training on Sunday and I think it went well. I was lapping people in my swim lane that were equal to me if not better a year ago. I should have been in the fastest lane, but I didn't know if I was ready. Next training I am heading to the fastest lane to push myself.
In February I am going to start swimming in Masters. I am pretty intimidated by the swim group there, but it will make me faster. After a couple sessions the intimidation should pass and it will no longer be a mental struggle to get there.
My swim yesterday was pretty tough. I kept wanting to cut it short, but I made myself stay mentally strong and go for the whole time. Its crazy, mental toughness is truly the hardest part. If the mind commits, the body will follow..
I had a coached training on Sunday and I think it went well. I was lapping people in my swim lane that were equal to me if not better a year ago. I should have been in the fastest lane, but I didn't know if I was ready. Next training I am heading to the fastest lane to push myself.
In February I am going to start swimming in Masters. I am pretty intimidated by the swim group there, but it will make me faster. After a couple sessions the intimidation should pass and it will no longer be a mental struggle to get there.
My swim yesterday was pretty tough. I kept wanting to cut it short, but I made myself stay mentally strong and go for the whole time. Its crazy, mental toughness is truly the hardest part. If the mind commits, the body will follow..
Monday, January 19, 2009
Weekly totals - 187 days til
Big week. I missed a bike and part of a run, but still a big week.
Total time
599 Minutes or 1 minute under 10 Hours!!!
Swim 1 hour 48 minutes
Bike 2 hours 35 minutes (missed an hour bike)
Run 3 hours 6 minutes
Strength 2 hours 30 minutes
Total time
599 Minutes or 1 minute under 10 Hours!!!
Swim 1 hour 48 minutes
Bike 2 hours 35 minutes (missed an hour bike)
Run 3 hours 6 minutes
Strength 2 hours 30 minutes
Hmmm. Everything good...
This week is a recovery week and I think I need it. I have slugged through the last couple workouts, so I think I am ready to have a light week of training. Shoveling at least an hour and half can't help.
I had my second "bigger" run so far. Just under 10 miles at an 8 minute pace. I am happy with the speed, but my legs felt like tree trunks. And cold?? Around 12 degrees. I never really got into the grove. I kept checking my watch way to often. Makes for a long run even longer. I know I will be thankful come July for all this early since punishment.
I had my second "bigger" run so far. Just under 10 miles at an 8 minute pace. I am happy with the speed, but my legs felt like tree trunks. And cold?? Around 12 degrees. I never really got into the grove. I kept checking my watch way to often. Makes for a long run even longer. I know I will be thankful come July for all this early since punishment.
Saturday, January 17, 2009
Feeling blah
I had to conduct a wine dinner at Sugarloaf mountain on Thursday and I have been feeling a little blah since. I had a couple drinks and didn't sleep well at all.I acutally missed my bike workout yesterday because of it. I just wasn't feeling that good, so I skipped it. A little bummed that I did, but not the end of the world. I am allowing myself to miss one workout of each segment every month. I will keep a tab just to make sure it doesn't get out of control. I will obviously not the long distance workouts.
Heading out for an hour and 20 minute run today. I already lifted for an hour this morning, so a pretty big day today. As I mentioned I am feeling gross, so I am not to pumped to go run in 12 degree weather. Like it or not, I am going. I know once I get warm and grab my pace, I will enjoy it.
Heading out for an hour and 20 minute run today. I already lifted for an hour this morning, so a pretty big day today. As I mentioned I am feeling gross, so I am not to pumped to go run in 12 degree weather. Like it or not, I am going. I know once I get warm and grab my pace, I will enjoy it.
Tuesday, January 13, 2009
Weights no longer wiping me out
I have been able to lift without needed to sleep for days lately. I think my problem in the past was I was trying to lift weights like I used to. Not taking into consideration I am swimming, biking, and running like a maniac. Now that I have it in check, I am feeling a lot better.
My old lifting strength is coming back some. My biceps and triceps aren't nearly the size, but the strenght is comprable. Chest? Not even close. I used to be able to bench 225, now I might be able to get up 175. I am very happy with the trade off though. Having a neck is pretty cool too.
My old lifting strength is coming back some. My biceps and triceps aren't nearly the size, but the strenght is comprable. Chest? Not even close. I used to be able to bench 225, now I might be able to get up 175. I am very happy with the trade off though. Having a neck is pretty cool too.
Monday, January 12, 2009
Best swim to date
I had my best pool swim so far today. I swam 1 mile in 34 minutes. To some that is by no means "blazin", but I am a slow swimmer who will get better. Considering I swam Mooseman at 34 minutes (.93) two years ago, I am pumped. I swim so much faster in a race, that my 28 minute goal for Mooseman, isn't that far of a stretch. If I swam like I did today at Mooseman, (wetsuit, no turns and hopefully some drafting) I think I would have swam around a 30 minute race. Nice!!
How I came up with that,
34 minutes in seconds is 2040 seconds.
Multiply 2040 x .93 (distance of Mooseman) = 1897.2
Convert 1897.2 into minutes you get 31:40
Throw in the bouyancy of a wetsuit and take a way all the wall turns and I get
30 Minutes!
What I need to do to get down to 28 minutes.
Be able to swim 1 mile at the pool in 31:40.
In order to do that I have to shave 6 second off my mile swim every week. Sound like a lot, but it is only 1/3 of 1% improvement the each week.
How I came up with that,
34 minutes in seconds is 2040 seconds.
Multiply 2040 x .93 (distance of Mooseman) = 1897.2
Convert 1897.2 into minutes you get 31:40
Throw in the bouyancy of a wetsuit and take a way all the wall turns and I get
30 Minutes!
What I need to do to get down to 28 minutes.
Be able to swim 1 mile at the pool in 31:40.
In order to do that I have to shave 6 second off my mile swim every week. Sound like a lot, but it is only 1/3 of 1% improvement the each week.
Sunday, January 11, 2009
Another week another mile.. or mileS
This past week was a pretty heavy increase on my workout load. Swimming was pretty standard but I ran and biked a more. The real increase was on the running. I ran four times this week including a 10 mile run on Sat. The weather has been pretty tough, but I have not let it slow me down.
My flexibility is continously getting better too. I missed a stretching after a ride and I was so tight. It just stressed how important my stretching has become. I have been forced to run on the treadmill more and that makes the stretching that much more important.
Swimming is good. I will swim a mile tomorrow to see how far I have come. I am hoping that I come in around 32 minutes. With the new stroke, I think it is possible if I don't get anxious and lose my form.
Running continuous to be the strength. I have never commited myself to anything like this, so it is really cool to see the changes. My steady pace is around 8 minute miles now. Not blazing fast for a race, but for training runs I am pumped.
I am still adjusting to my new aerobars on the bike. They are a HUGE improvement, but still adjusting. For my 1 hour ride I really only need to sit up for a minute or two. That is huge for me. It used to be every 15 minutes I would need to sit up. Some lower back strength training has made a big differnce.
I rode the trainer today for 1 hour 30 minutes. That really is mentally challenging. The physical part is obvious, but it is tough to just sit there and spin properly. I can could just hop on and just spin, but that doesn't gain much. I have got to the point where I realize that every workout is to get better, not just to workout. Much easier to say that typing on the computer than when I am on the bike!!!
Weekly totals 9 Hours biggest week since the summer for training hours
Swim 1 hour 10 minutes
Bike 2 hours 40 minutes
Run 3 hours 10 minutes
Strength 2 hours
Weight 154
Nutrition B rating for this week.
Overall - A bit tired yesterday and this morning from long run and ride, but feel good going into the new week.
My flexibility is continously getting better too. I missed a stretching after a ride and I was so tight. It just stressed how important my stretching has become. I have been forced to run on the treadmill more and that makes the stretching that much more important.
Swimming is good. I will swim a mile tomorrow to see how far I have come. I am hoping that I come in around 32 minutes. With the new stroke, I think it is possible if I don't get anxious and lose my form.
Running continuous to be the strength. I have never commited myself to anything like this, so it is really cool to see the changes. My steady pace is around 8 minute miles now. Not blazing fast for a race, but for training runs I am pumped.
I am still adjusting to my new aerobars on the bike. They are a HUGE improvement, but still adjusting. For my 1 hour ride I really only need to sit up for a minute or two. That is huge for me. It used to be every 15 minutes I would need to sit up. Some lower back strength training has made a big differnce.
I rode the trainer today for 1 hour 30 minutes. That really is mentally challenging. The physical part is obvious, but it is tough to just sit there and spin properly. I can could just hop on and just spin, but that doesn't gain much. I have got to the point where I realize that every workout is to get better, not just to workout. Much easier to say that typing on the computer than when I am on the bike!!!
Weekly totals 9 Hours biggest week since the summer for training hours
Swim 1 hour 10 minutes
Bike 2 hours 40 minutes
Run 3 hours 10 minutes
Strength 2 hours
Weight 154
Nutrition B rating for this week.
Overall - A bit tired yesterday and this morning from long run and ride, but feel good going into the new week.
Sunday, January 4, 2009
December Totals
Total Time 1,574 Minutes (26 hours 20 minutes)
Swim Time 405 Minutes (6 hours 45 minutes)
Bike Time 434 Minutes (7 hours 14 minutes)
Run Time 396 Minutes (6 hours 36 minutes)
Weights 337 Minutes (5 hours 36 minutes)
Total Weekly Time AVGs 6 hours - A little light, missing 3 days to the ice storm hurts...
Distances Totals
Seeing how I am not on the road with the bike, miles are very skewed.
Swim 29,400 yards or 16.7 miles
Bike 88 miles
Run 40 miles
Swim Time 405 Minutes (6 hours 45 minutes)
Bike Time 434 Minutes (7 hours 14 minutes)
Run Time 396 Minutes (6 hours 36 minutes)
Weights 337 Minutes (5 hours 36 minutes)
Total Weekly Time AVGs 6 hours - A little light, missing 3 days to the ice storm hurts...
Distances Totals
Seeing how I am not on the road with the bike, miles are very skewed.
Swim 29,400 yards or 16.7 miles
Bike 88 miles
Run 40 miles
General Update
I am in my 8th week of training and everything is going well. I have the typical aches and pains that are always present, but overall I feel good. The biggest thing I have noticed is how heavy my legs feel. They have definetly gotten bigger, so when I first start to run, I feel it. The cool part is after I warm up, I feel like I can run forever. I have been really enjoying the run workouts lately.
I believe I am about to make a major break through on my swim. I was swimming yesterday and changed my stroke a little. The slight change caused a nice smooth glide with my right arm. I couldn't get it down with my left, but it will happen. I only swam like that for a little while, the pool was crazy busy, but I am going to be back at it tomorrow. This could be a major break through. I am really looking forward to some swim coaching.
The bike is continuosly getting better too. My shoulders start to ache after an hour or so, but that will steadily decrease. I am working on my cadence and trying to keep it above 90 rpm. I have been able to do that most of the time. My legs are usually pretty wiped when I climb on the bike, so I am interested to see how a fresh set of legs will work at a race.
I believe I am about to make a major break through on my swim. I was swimming yesterday and changed my stroke a little. The slight change caused a nice smooth glide with my right arm. I couldn't get it down with my left, but it will happen. I only swam like that for a little while, the pool was crazy busy, but I am going to be back at it tomorrow. This could be a major break through. I am really looking forward to some swim coaching.
The bike is continuosly getting better too. My shoulders start to ache after an hour or so, but that will steadily decrease. I am working on my cadence and trying to keep it above 90 rpm. I have been able to do that most of the time. My legs are usually pretty wiped when I climb on the bike, so I am interested to see how a fresh set of legs will work at a race.
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