Run focus today

Make sure my hips are loose and my cadence is high.

Everyday focus - Hydrate and stretch

I am starting a new outlook today. Not groundbreaking, but making sure that I keep everything in focus. I am going to pick one specific thing everyday and focus on that intensely. Today Is an off day, so my main focus is to hydrate and stretch some.

Coached swim workout

There was only three of us at the swim workout, so really hands on session wth the coach. My buddy Dave and a new member Chris were the other two. To put it lightly they are WAY better swimmers than me. Mentally painful, but I look at is an opportunity. My running really is at a pretty high level, so the swim and the bike is where I can improve.

I feel like my swim stroke is close to being "there" at some points and miles a way at others. I am really anxious in the water and need to get better at that. It is amazing how detail oriented swimming is. The slightest change in hand moevement can make such a difference. I believe I know what I need to do to improve, so it is by no means hopeless. Like anything, hard work will pay off.

I need to focus and bring my commitment level with swimming to another level. The last month I have slacked some with swimming, so it is time to step it up. Just writing this gets me pumped up and ready to go swim. Instead of looking at the swim as an obstacle, I am forcing myself to seeing it as an opportunity. An opportunity to better my overall race times and and as a way to overcome another challenge in my life.

Coached Workout - The run

The last two weekends we have had coached workouts and I am pretty excited to get in front of Suzan. Last week we only ran. It was a good day, slightly chilly, but still a good day. We ran on the track and did the bleachers. The bleachers are nice seeing how hills are non existent where I am.

Today was a run and then the swim. I would prefer the other way, but its better than nothing. The track workout was pretty good. We did some warm up and then ran a mile at or around 85% effort. I ran a 6:11 mile. I was happy with that, but wasn't sure if I was pushing to hard. Suzan thought the pace was good, so that is gospel to me. We ran for another 10 minutes and then did some hill sprints. We went back to the track and ran another mile. I ran this mile at 6:01 with a considerable slow down on the last quarter mile. Had I kept the pace, I would have ran around a 5:50. Again I was nervous I was pushing it too hard, but Suzan said it was a good thing. My HR AVG for the second mile was 168 and my target was 166. Scary... In a good way. I belive I can hold a 166 HR for a half marathon, so I am looking at running around 6:30 for the next FLAT half. (Not the Great Bay next weekend) Pretty exciting. Next update will be regarding the pool. Not so optimistic there unfortunatly.

1st time outside on the bike Wheels and aero bars

For my first ride of the year I pulled no punches. I put the new wheels on and pretty much hammered the pavement. After a 10 minute warm up I started a 50 minute high intensity ride. Including the warm up I averaged 20.7 miles an hour. That is pretty fast for me.

The new wheels are crazy fast. Its hard to explain at the same time. I definetly pushed hard, but it was super windy, so the benefits seemed kind of concealed. I can definetly average 21 mph for an hour without blowing up, but the conditions today hid the new benefits more than I would have liked. I should have warn my HR, but for some reason I didn't, so I am not sure exactly how hard I pushed. If I was to guess, I think my HR was around 145. My lungs were fine, I just felt that my legs were pushing hard. I did lift weights this am and ran for an hour yesterday, so the more I think about it, the better it sounds.

I stayed down in my aero bars for the majority of the ride and felt pretty good. My neck was a little tight, but that is due to being out for the first time. I never have to "look up" when on the trainer, so that was part of it. All in all I would give the comfort level a B. I was probably out of my aeros for around 5 minutes, so not too bad. The only times I got up was when I had some manuvering on the road or to climb at the top of a hill.

I won't breakout the race wheels for at least another month, so I am interersted to see how the next ride goes without them.

Overall Training - Strong

If I was asked to describe my training and where I was, I feel very strong. The major distances have not kicked in yet, so I continue to put on the power. I really feel this will help me in the race.

My speed running seems to be holding up. I can power through most runs around 8 minute miles. I always run on the treadmill at a 3% grade, so I think this is going to be super helpful once I start to really pack on the miles.

The bike - I have by far the best form I have ever had on the bike. I don't have the long distance legs yet, but I am looking forward to some long rides OUTSIDE. The trainer has kept me very honest though. My cadence is through the roof and I am able to stay down in the aerobars so much longer.

Swim - So Challenging. Masters, Masters, Masters.

1,000 in 22:52

Well that is isn't very good. I have been a slouch on swimming as of late, but confident I will get back on track. I am not pleased with that swim time, but I did feel good in the water as far as a relaxation point goes.

I feel like I am caught between stages in my swim. I have my body in the right shape, I just need to get a few details down. My hand entry is slightyl screwed up. I need to start pointing my hands down earlier. I am creating a drag that is slowing me down. The other issue is my strokes are to slow. I had been working on slowing the stroke down and I went too far. Now I need to find the middle. Once I do this, I think I will have a great break through.

Masters???

I went to a masters swim class and it wasn't a very good experience. The coach doesn't go on Wednesdays and I was stuck in the wrong lane. I mean the really wrong lane. The group couldn't swim a 100, literally. Now I am an average swimmer, but this was bad. I was really fustrated and ended up leaving early. Looks like I will be swimming on Thursdays at 6am. Its a 40 minute drive too, so I will be getting up at 5am to get there. Fun, fun.

Remind me again why I do this? Oh yeah, I am sick and quite possibly a sadist.

Much better week.

I have had to shorten my times a little on a run and bike, but overall good week. There is a training session this weekend and I have an hour and 50 minute run tomorow. (on a Friday??) I'll get it done though. A proving ground day.