April 26 to May 23 - Third and Last Build Cycle

This is going to be an eventful mesocycle. Here are the charts with the mileage I wish to do:


Some events I will most likely do...
May 8: Long Island Greenbelt 50k
May 22: South Mountain 100k

I might also plan a trip to Virginia on May 15 to volunteer for the Massanutten 100 Ultra and to scout the course for possible interest in doing this race next year.

So this is the first mesocycle where I have to plan around races. The first week is a normal training week with 60 miles of running as well as some cycling and swimming. The second week has the Long Island Greenbelt 50k, so the mileage will also be high on all disciplines (no taper here, this will be a "B" race).

The third week and 4th week will need some explaining. With each 4 week mesocycle I need to get in a recovery week. With the 100k residing on the Saturday of the 4th week, I am forced to start the recovery week from Friday May 14 to Friday May 21. I usually start all weeks on a Monday and the charts reflect that, so that is why it looks like I didn't place a rest week into this mesocycle.

Let's race!

April 15 - The Aftermath of the 45 Mile Running Gauntlet, Not Bad At All! - 2000 Meter Swim

Note: Before I get into the swim workout this morning, I'm pretty pleased to report that my legs feel OK. Yes, they are a little stiff and do feel worked. But they are not sore, which means I didn't overtrain. Yes, my legs are a bit tired, but it's good to know that I should be almost fully recovered by Sunday for the 20 mile run.

Now on to the swim this morning:

AM Workout: 2000 Meters of Swimming

1x500 Warmup
4x150 kicking drills with kickboard
4x100 kicking drills without kickboard
5x100 catch-up freestyle drills
-------
2000 meters total

This workout was mostly to help my legs recover. I did mostly some easy kicking drills today to keep my legs supple. Nothing too bad here; it's great to get into the pool sometimes and just enjoy some easy swimming. Especially after a rewarding finish to some hard training the past 3 days. :-)

Weekly totals so far:

Swim: 2000 meters
Bike: 0 miles (will start tomorrow, only doing 40 miles this week)
Run: 45 miles

April 14 - KEY WORKOUT: Finishing The Trifecta

AM Workout:

KEY WORKOUT: 15 Mile Run (Ultra Style: intervals of 8 minutes running/2 minutes walking)

Course: Mall Run (partial route here)
Total Time, including walking: 2:17:44
Projected Time, as if entire course was run: 2:03:44
Weather: 43F, Clear, Light Winds

This was the coldest run of the three, and had to put on a light jacket to keep warm. The run felt OK, although there were times when I felt a little "punch drunk". The pace was consistent with the previous 2 runs.

Overall, this series was successful! I couldn't have asked for better results. As for the rest of the week, I'll have about 3 days of relatively low mileage running along with some swimming and cycling and will be planning for Sunday's 20 mile mountain run in Bear Mountain State Park. I already have the trail map in front of me. :-)

(Key Workout 1 of 3 completed, all parts)

April 13 - Key Workout: 2nd 15 Mile Run of Series Done

AM Workout:

KEY WORKOUT: 15 Mile Run (Ultra Style: Intervals of 8 minutes running, 2 minutes walking)

Course: Bayonne Run (partial route displayed here)
Total Time, including the 2 minute walking intervals: 2:17:39 (9:11 min/mile pace)
Projected Time without walking intervals: 2:03:39 (8:15 min/mile pace)
Weather: Cloudy, 53F, Light Winds

Another strong run. Another strong finish. No lasting soreness on my legs. I was expecting a little soreness in my legs at this time, but am genuinely surprised that my legs still feel loose after the second run. The third 15 miler tomorrow is looking awfully good at this point. :-)

One thing to note. On the Gmaps route link above, I found a little anomaly on the elevation chart, and I guess it has to do with the elevation where the Bayonne Bridge is. Apparently, the elevations take into account the natural topographic terrain instead of the elevations of the roadway. This means that, according to the elevation chart, I was below sea level at that point. LOL. The true height is about 160 feet above sea level at the top of the roadway. This is easily found on the internet because the bridge seems to be too low for some ships to pass under; there are ongoing discussions on what to do with this bridge to alleviate this problem.

As for Gmaps, well, I'll place a little reminder with them about this anomaly between natural topography and the topography of man-made structures. I'm sure in time they will correct this. Not that I'm complaining or anything. :-)

(Key Workout #1: Part 2 of 3 done)

April 12 - KEY WORKOUT #1a - 15 Mile Run

AM Workout:

KEY WORKOUT

Three consecutive days of 15 mile runs - Day 1 of 3

Day 1 - 15 mile run (ultra style: 8 minutes running, 2 minutes walking in intervals)

Course: Service Road to Father Capodanno Road (most of route shown here)
(moderately hilly)
Total Time (with active 2 minute walking periods - 2:17:08 (9:08 min/mile pace)
Projected Time (if done without walking periods) - 2:03:08 (8:13 min/mile pace)

Great run! Legs are very loose and felt so good after this run that I know that I am ready for tomorrow's 15 miler. The projected time is an estimated time that I think would have been done without the walking periods. If I had done that in reality, yes, it would have been a great run, but I would have been a lot more tired and sore than I am now. In this case, it took me an extra 14 minutes to complete the run. Those 14 minutes is the key difference between very sore legs and very loose legs. An in a 100 mile ultramarathon, those 14 minutes lost every 15 miles is nothing compared to the number of minutes that can be lost by destroying my legs and walking the last 25 miles of the race. The total number of minutes lost when walking a little every 10 minutes would probably amount to 2 hours. The total number of minutes lost walking the last 25 miles of the race can go up to 5-10 hours.

This is a no-brainer. Always build in some walking periods in the beginning of the ultra and you'll be richly rewarded with a great time in the end. :-)

(Key Workout #1 - 1 part down, 2 parts to go in series)

April 12 - April 18 - CRITICAL WEEK!!!

This week is one of the most critical weeks of the year for me. It's a test whether I can now go ahead on some ultra-long distances in training in the coming weeks. For example, I will not go ahead with a 30 mile training run unless my body has been adequately trained for it.

I put together a very challenging schedule this week to test whether I am trained enough to go ahead. Here are the Key Workouts listed for this week. Notice that there are some radical differences from the previous weeks. I'll explain below:

Key Workout "Series" #1 - 3 x 15 mile runs on 3 consecutive days. "ultra style" (8 minute intervals followed by 2 minute rest).

Key Workout #2 - 20 mile mountainous trail run at Bear Mountain State Park. Yes, I'll be at the top of Bear Mountain next Sunday.

Key Workout #3 - Swim/Bike Brick - 2000 meter swim followed by 15 mile bike.

The third Key Workout will be optional. I would like to do an uptempo ride and swim this week to keep me fit in those areas, but if I'm worn down from the 3 consecutive 15 mile run days, I'll postpone it until next week to allow for a recovery.

This is the first departure from a triathlon-type workout to a ultra-running workout. All endurance coaches and athletes, pay attention! There are more and more triathletes out there trying these ultra races; you as the athlete or you as the coach need to sit with your athlete and decide where their priorities lie. If they have an ultra and a triathlon planned, they need to set their priorities RIGHT HERE AND NOW and decide which race they want to peak in. It is very possible to do well in both types of races in one season, but in most cases you or your athlete can only choose one race to have the "competitive edge" in. If you or your athlete chooses the triathlon, keep with the triathlon-type workouts that I've been doing up to this point. If, however you or your athlete chooses the ultra, then you need to start transitioning to a run-heavy type of program that I'm doing now. The two sports are alike in many areas when it comes to endurance, but they differ widely in some aspects. As you gradually go from generalized training to specific training , these differences become more important to address. As a result, you or your athlete need to have your training become more specific to address these differences.

Since my A race is the Vermont 100 Mile Run and want to do very well in it (perhaps get under 24 hours), then I need to shift to an ultra-based program.

Anyway, the 3 consecutive 15 mile run days start immediately. Wish me luck!!!

April 9-11: Some catching up to do

With little time on the internet (lots of training and coaching to do), here is the "bare bones" account for last week.

I completed the swim of 10,000 meters with a 4000 meter swim on Friday.

I finished 84 miles of cycling (out of 100 planned) with rides in Johnson Park and Great Kills Park (Saturday and Sunday).

I finished 30 miles of running (out of 40 planned) with runs in NJ and the Boardwalk.

Overall, the week was a B grade. The migraine killed me on Thursday and left me weak on Friday. I did the best that I can, and feel that I can go forward with a very important week coming up. 80 miles of running next week is very important!

I will post next week's details soon!

April 8 - Bike Cut to 15 Miles - Crippling Migraine

Note: In remembrance to my younger brother Anthony, who was killed by a wreckless drunk driver 2 years ago today. We will always love you very much.

AM Workout: Bike - 15 Miles
Course: Great Kills Park
Time: 48:40
Weather - 80F, Sunny, Moderately Windy

I started out well, but had to cut it short when I felt a migraine coming on. I don't usually get migraines (happens probably once per year or so) but when I do, I am felled by the intensity of the pain. I felt the onset of the migraine while on the bike and decided to hightail it home before the "blast wave" hit. Folks, consider yourself fortunate if you've never encountered a migraine before, because it can be hell on earth. I basically spent the rest of the day basically curled up in a ball trying to will the pain away. It finally subsided somewhat in the afternoon although I was pretty much left in a very weakened state.

Since I'm not really in a writing mood right now, I'll spare you the details of this day until I feel better.

April 7 - 21 Mile Bike and 6 Mile Run

PM Workout #1: 21 Miles Cycling

Course: Great Kills Park (6 loops)
Time: 1:08:03 (18.5 MPH)
Weather: 85F, Sunny, Moderately Heavy Winds

Interesting. It looks like another year where we went from winter straight into summer without any spring. Cool; I need the heat training anyway.

I met a couple of cool women on the course today. One of them has done Ironman and ultramarathons before and was recovering from a marathon that she did last weekend. She missed Boston by seconds but that means she's just going out to do another marathon this year. I like her spirit. She will be doing the North Face 50k in Bear Mountain next month, one of the toughest courses in the nation. I wish her well with it. I might be volunteering for that race to get that mandatory requirement in for my Vermont 100.

As for the bike ride, it was a bit windy going in one direction. Nevertheless, this was an easy paced ride and was enjoyable. The best part is that I'm in that kind of shape where I feel comfortable in all three disciplines now, which has only happened back when I was in my prime. And that is a good omen!

---------------
PM Workout #2: 6 Miles Running

Course: South Avenue
Time: 55:39 (9:16 min/mile pace)
Weather: 75F, Clear, Light Winds

This was a run done at dusk, a nice little adventure on the road through the swamp. South Avenue cuts through a pretty wild sounding environment with all sorts of wildlife emanating from the swamps on the side of the road. When the cars aren't driving by, it really sounds like I entered a wild jungle of a sort; all that was missing was a roar of a lion. Anyway, the run was easy paced and quite fun.

Weekly totals so far:

6000 meters swimming
42 miles cycling
6 miles running

April 7 - KEY WORKOUT: 4000 Meters of Swimming

AM Workout:

KEY WORKOUT: 4000 meters of swimming.

4x200 Warmup
5x400 freestyle with 1 minute rest in between reps
8x100 snorkels (easy, untimed drills for stroke symmetry)
2x50 all out sprints on 2:15 with an easy 50 meter swim in between reps
1x200 Warmdown
---------
4000 meters swimming total

This was a very strong workout. The 400s were just exceptional, with times for the 5 sets being 5:47, 5:49, 5:47, 5:45, and 5:44 respectively. The other notable in today's swim were the sprints, with 33 seconds and 34 seconds respectively. I hope to see this when I swim 4000 meters later this week as well.

I was an animal in the water today! Hopefully I'll do it again later this week.

(Key Workout 2 of 4 done this week)

Weekly totals so far:

6000 meters swimming
21 miles cycling
0 miles running

April 6 - KEY WORKOUT - 21 Miles Cycling

AM Workout:

KEY WORKOUT - 21 miles cycling

Course: Great Kills Park (6 loops)
Time: 1:01:30 (20.5 MPH)
Weather: Cloudy, 65F, Light Winds

I broke out my racing rims for this one again. The pace was strong and steady throughout and had no problems with fatigue. This is good, because I'm going to be doing this pace over 30 miles later this week.

(Key Workout #1 of 4 done)

April 5 - 2000 meter swim

AM Workout: 2000 meters swimming

1x500 warmup
3x150 one arm swims (paddles; 50m left arm; 50m right arm; 50m bilateral)
3x150 one arm swims (no paddles, same format as above)
3x150 one arm swims (fins, same format as above)
3x50 warmdown
--------
2000 meters total

I need a lot of symmetry work. My left arm is much weaker than my right, and I always go back to these symmetry drills as a way to strengthen up my weak left side.

The run finally takes a rest today. A well deserved rest.

April 5 - April 11 - Run Recovery, Swim and Bike Focus

With the success of the run last week, it's time to lighten it up a bit this week and go for only 40 miles. It's quite interesting that I actually have to force myself away from running on Monday, because my legs are still in fantastic shape. But a recovery is a recovery, and although I might not feel the fatigue, it still might be needed.

For my swim and bike, I can up the ante a bit this week. Right now these two disciplines are only acting as support for my running during the ultramarathon phase of my season. After the Vermont 100 Ultra is over I do intend to enter into several key triathlons in August and September, so it is important to have a pretty good fitness base on the bike and swim.

Total distances planned are as follows:

10,000 meters of swimming
100 miles of cycling
40 miles of running

The 40 miles of running is much less than the 70 miles last week. And the little reprieve this week serves well in getting ready for a planned 80 miles of running next week.

This week, there will be 4 Key Workouts done. Two are swimming, and two are cycling. The run is all easy pace this week. Here are the 4 Key Workouts:

1) 21 Mile Bike at Intensive Aerobic Pace (Zone 2).
2) 30 Mile Bike at Intensive Aerobic Pace (Zone 2).
3) Swim: 5 x 400 meters of swimming with 1 minute rest in between sets.
4) Swim: 8 x 200 meters on 3:20 (these are going to kick my @$$).

The temperature is going to hit 80F this week, so winter is finally gone. Time to finally enjoy the sunshine. :-)

April 4 - A Very Happy Easter - 8 Miles of Running and 20 miles of cycling

AM Workout #2 - 8 Miles Running

Course: Mall Run
Time: 1:12:33 (9:04 min/mile pace)
Weather: 55F, Sunny, Light Winds

A nice, easy run to complete 70 miles. Of all things, this was the primary goal of the week, to see if I can handle extremely high volumes at this point of time. Passed, with flying colors!!! My legs really don't feel tired at all, and I punished them running every day, with a 20 mile run in the middle of the week, then recovering without rest to finish a very fast 10 mile run on Saturday. I couldn't have asked for better!!!

I'm taking a nice day off tomorrow since I only have 40 miles of running to do next week as part of an active recovery week.

-------------------
PM Workout: 20 mile bike

Course: Great Kills Park
Time: 1:06:34
Weather: 65F, Sunny, Light Winds

This was a nice little "victory lap" of sorts, celebrating a great week. Although I didn't make the 60 miles I wanted on the bike, the bike this week was only secondary to my running goals, in which I achieved. The bike seems to be finally up and running with no glitches now, so I'm expecting no problems next week.

Here is the final tally of the week:

6000 meters swimming (completed)
30 miles cycling (out of 60 planned, 30 miles incomplete)
70 miles running (completed)

As this is Easter, next week's plan will come a little late as I'm a little busy with other things. I'll get it up as soon as possible.

April 4 - KEY WORKOUT 3000 meters swimming

AM Workout #1:

KEY WORKOUT - 3000 meters total swim

4x200 meters warmup
2x1000 meters freestyle with 1 minute rest in between reps
1x200 warmdown
--------------
3000 meters total

Times for 1000 meter reps - (15:25, 15:15)

After a week of intense running, this swim felt a little alien to me. It took well into the second 1000 rep that I finally started to get the feel of the water again. The times were decent. Next week, I will be more involved with the swim as the run backs off and recovers from this intensive week.

Total Weekly Mileage So Far:

6000 meters swimming (completed)
10 miles cycling
62 miles running

(Key Workout 4 of 4 done)

April 3 - KEY WORKOUT - 10 Mile Bike/10 Mile Run Brick

AM Workout -

KEY WORKOUT: 10 Mile Bike followed by 10 Mile Run

Course: Johnson Park (Piscataway, NJ) for bike, Delaware and Raritan Canal State Park Towpath for run
Time for Bike: 28:35
Time for Run: 1:17:25
Weather: 53F, Clear, Light Winds

A few explanations are in order. First, my bike seems to be in a constant state of disrepair this week; it's been a huge struggle to get it going. This time, the problem is with sidewall damage on the front tire. I was so fed up with this that I broke out my premier racing rims to finally get a ride in.

Secondly, I combined two Key Workouts into one brick. The original Key Workout on the bike was to be 15 miles, but I shortened it to 10 miles because I didn't want to miss the start of the weekly group run provided by the Raritan Valley Road Runners and I was already pressed for time with the tire problems.

The bike was great despite the week away from it. Especially with the sleek rims I had no problem maintining over 20 miles per hour on the course.

The run was even better...so much better I couldn't believe I was holding about a 7:45 pace throughout the run. The towpath is located next to the Raritan River, which tends to flood from time to time. And it flooded twice in the past 3 weeks due to all the storms we had in March. The path was extremely chewed up with deep gouges in some areas. Yet even the numerous obstacles provided by nature couldn't stop me from doing this run at a great pace.

Here are the totals for the week so far. Only 8 easy paced miles of running to get to 70 miles for the week. And the legs aren't sore at all. NICE!!!

Totals for the week:

3000 meters swimming
10 miles cycling
62 miles running

(Key Workouts 2 and 3 of 4 done)

April 2 - 8 Mile Run - College Ave/Todt Hill

AM Workout:

Course: College Avenue/Todt Hill (very hilly)
Time: 1:10:26 (8:48 min/mile pace)
Weather: 48F, Clear, Light Winds

The Todt Hill course I usually reserve for times when I think I can tackle one of the toughest hills on Staten Island; it is definitely not for the faint of heart. The corner of Todt Hill Road and Ocean Terrace is the highest elevation on the eastern seaboard. Nevertheless, even on the steeps I was "one with the road" and really comfortable running. Again, I had no noticeable aftereffects from the 20 mile run 2 days ago, and that is just great!

I'm hoping to get the bike in this afternoon since temps are going to be in the 70s! I can't wait.

Weekly Totals So Far:

Swim: 3000 Meters
Bike: 0 Miles
Run: 52 Miles

April 1 - 1000 Meter Swim and 5 Mile Run

The bike is slow to come around this week as I am getting my testy steed roadworthy after being on the Computrainer for the winter. This attempt at riding today was met by two flats on the front tire. Closer examination reveals that the rim tape needs replacing. I'm hoping (crossing my fingers) that I will get the bike in today. It should take about 5 minutes to replace the rim tape. In the meantime, I've been concentrating on the run. 70 miles this week is sure looking a more and more a reality.

AM Workout: 1000 Meters Swimming

500 Meters Warmup
4x100 IMs with 30 seconds in between reps
1x100 WD
---------
1000 Meters Total

The IMs were done steadily at 1:35 each, so everything looks pretty good with the swim in face of all the running I'm doing this week.

--------------------------------
PM Workout: 5 Miles

Course: Great Kills Park
Time: 43:24 (8:42 min/mile pace)
Weather: 60F, Light Winds, Sunny

Nice and steady, really comfortable run today, especially after the 20 miler yesterday. This is a great indication that I have set myself perfectly for the tougher, gruelling runs that are ahead. We shall see how this week closes out; I have two 8 milers and a 10 miler to go before all is said and done this week.

Weekly Totals So Far:

3000 Meters Swimming
0 Miles Cycling
44 Miles Running