Looks like a little change is in order. The snowstorm wasn't that bad, but was enough to change some plans. The 10 mile run will be done tomorrow to round out the week. I stood inside and did a 15 mile easy bike to be ready for the run tomorrow.
AM Workout: 15 Mile Bike
Course - 2.5 loops of Central Park (Computrainer)
Time: 58:46
MPH 15.3 MPH
Watts - 153
Due to some prior commitments, I'll be 6 miles short on my weekly mileage on the run, which shouldn't have much influence on my overall training. What counts is the quality of the 10 miler tomorrow.
Sunday, February 7, 2010
February 5 - 2100 Meter Swim and Six Mile Run
Easy Day today. Tomorrow is a 10 Mile Run. Need to be ready for it.
AM Workout: 2100 Meter Swim
500 Meter Warmup;
4x50 Fly on 1:20, immediately into (no rest); 4x50 Back on 1:20, immediately into (no rest); 4x50 Breast on 1:20, immediately into (no rest); 4x50 Free on 1:20.
4x100 easy freestyle w/ no paddles (easy, not timed).
4x100 freestyle with fins (easy, not timed).
The butterfly is perhaps the toughest stroke. For me to do 4 of these butterfly reps was not easy. I held 38 seconds until the last set, where I fell aprat and came in at 41 seconds. All sets of the backstroke were 39 seconds. The breaststroke sets were 41-42 seconds, and the freestyle sets were 34-35 seconds. Pretty good sets. Look for more butterfly sets in the future; not because I like to torture myself, but those will make me a faster swimmer in freestyle.
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PM Workout: 6 Mile Run through Travis (flat)
Time: 57:45
Very mindful of the 10 miler coming up in 12 hours, I really kept this easy today, doing around 9:37 intervals.
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Note: A snowstorm is threatening the entire east coast including my area. If this is the case, I will have to postpone the run until Sunday.
AM Workout: 2100 Meter Swim
500 Meter Warmup;
4x50 Fly on 1:20, immediately into (no rest); 4x50 Back on 1:20, immediately into (no rest); 4x50 Breast on 1:20, immediately into (no rest); 4x50 Free on 1:20.
4x100 easy freestyle w/ no paddles (easy, not timed).
4x100 freestyle with fins (easy, not timed).
The butterfly is perhaps the toughest stroke. For me to do 4 of these butterfly reps was not easy. I held 38 seconds until the last set, where I fell aprat and came in at 41 seconds. All sets of the backstroke were 39 seconds. The breaststroke sets were 41-42 seconds, and the freestyle sets were 34-35 seconds. Pretty good sets. Look for more butterfly sets in the future; not because I like to torture myself, but those will make me a faster swimmer in freestyle.
-----------------------------
PM Workout: 6 Mile Run through Travis (flat)
Time: 57:45
Very mindful of the 10 miler coming up in 12 hours, I really kept this easy today, doing around 9:37 intervals.
------------------------------
Note: A snowstorm is threatening the entire east coast including my area. If this is the case, I will have to postpone the run until Sunday.
February 4 - 30 Mile Uptempo Bike and 6 Mile Run
AM Workout: 30.43 Mile Bike on Computrainer
Course: Dakau 48k course (slightly hilly)
Time: 1:31:09
MPH: 20.0
Watts: 208
Great Zone 2 Workout. I was strong throughout the ride, and was the best overall power output this year by far. In addition, the recovery afterwards seems to be great.
A nice easy run tonight should help the recovery more.
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PM Workout: 5 Mile Run
Course: South Avenue (flat)
Time: 48:30
I actually had to hold back a little on the run, needing to recover from the ride this morning. Felt good throughout.
Course: Dakau 48k course (slightly hilly)
Time: 1:31:09
MPH: 20.0
Watts: 208
Great Zone 2 Workout. I was strong throughout the ride, and was the best overall power output this year by far. In addition, the recovery afterwards seems to be great.
A nice easy run tonight should help the recovery more.
--------------------------
PM Workout: 5 Mile Run
Course: South Avenue (flat)
Time: 48:30
I actually had to hold back a little on the run, needing to recover from the ride this morning. Felt good throughout.
Wednesday, February 3, 2010
February 3 - 2200 Meter Swim
Except for an uptempo 800 meters in the water, this day is mostly recovery for tomorrows long ride on the Computrainer.
AM Workout: 2200 meter swim
1x500 Warmup
1x800 Uptempo aerobic Freestyle Swim
4x200 Freestyle Swim with Fins - easy and untimed
1x100 Warmdown
The 800 meter set was done in 12:08, which is a 3:02 pace per 200 or 1:31 pace per 100. Good set. The 200s were focused on slipstreaming through the water. In essence, the fins enable any swimmer to go faster, magnifying any drag that happens as a result of flaws in ones stroke. The enhanced drag will be noticeable to the swimmer and will give the swimmer a better chance to identify his/her flaws and will try to correct them. Fins are one of the more important swim toys I use to correct my stroke.
AM Workout: 2200 meter swim
1x500 Warmup
1x800 Uptempo aerobic Freestyle Swim
4x200 Freestyle Swim with Fins - easy and untimed
1x100 Warmdown
The 800 meter set was done in 12:08, which is a 3:02 pace per 200 or 1:31 pace per 100. Good set. The 200s were focused on slipstreaming through the water. In essence, the fins enable any swimmer to go faster, magnifying any drag that happens as a result of flaws in ones stroke. The enhanced drag will be noticeable to the swimmer and will give the swimmer a better chance to identify his/her flaws and will try to correct them. Fins are one of the more important swim toys I use to correct my stroke.
Tuesday, February 2, 2010
February 2 - 8 Mile Run and 15 Mile Bike
AM Workout: 8 Mile Intensive Aerobic Zone 2 Run
Course - Victory Blvd. Easy (moderately hilly)
Temperature - 27F (-3C) with light winds.
Clothing - 3 layers on top, 2 layers on bottom.
Shoes - XC Flats
Total Time - 1:09:31 (8:41 min/mile pace)
Not bad for a cold, hilly uptempo run, especially when bundled up. Now that the hard workout is out of the way, an easy bike should ensure a nice recovery.
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PM: Workout: 15 Mile Easy Computrainer Bike
Course: First 15 miles of Ironman Canada (Moderately Hilly)
Total Time: 1:00:39
MPH: 14.8
Watts: 159
A nice easy ride again to keep legs supple and loose.
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Scheduled for tomorrow are distance swim sets, 2200 meters overall. An easy run is scheduled for tomorrow afternoon.
Course - Victory Blvd. Easy (moderately hilly)
Temperature - 27F (-3C) with light winds.
Clothing - 3 layers on top, 2 layers on bottom.
Shoes - XC Flats
Total Time - 1:09:31 (8:41 min/mile pace)
Not bad for a cold, hilly uptempo run, especially when bundled up. Now that the hard workout is out of the way, an easy bike should ensure a nice recovery.
------------------
PM: Workout: 15 Mile Easy Computrainer Bike
Course: First 15 miles of Ironman Canada (Moderately Hilly)
Total Time: 1:00:39
MPH: 14.8
Watts: 159
A nice easy ride again to keep legs supple and loose.
-------------
Scheduled for tomorrow are distance swim sets, 2200 meters overall. An easy run is scheduled for tomorrow afternoon.
Monday, February 1, 2010
February 1 - 20 Mile Bike and 1700 Meter Swim
AM Workout: 20 Miles of Cycling, Computrainer, Ironman Germany (first 20 Miles)
Total Time - 1:09:41
MPH - 17.2
Avg Watts - 159
Nice, easy workout to loosen up the legs for the rest of the week. Felt refreshed afterwards.
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PM Workout: 1700 Meters of Swimming
500 Meters Warmup
4x100 Bilateral Freestyle Drills
4x100 Kicking With Fins (Kickboard)
4x25 Sprints on 1:30 with easy 25 swim in between reps.
2x100 Warmdown
The sprints were quite strong - 14 seconds for all 4 sprints.
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Not a bad start to the week. Now it gets a little tougher.
Total Time - 1:09:41
MPH - 17.2
Avg Watts - 159
Nice, easy workout to loosen up the legs for the rest of the week. Felt refreshed afterwards.
---------
PM Workout: 1700 Meters of Swimming
500 Meters Warmup
4x100 Bilateral Freestyle Drills
4x100 Kicking With Fins (Kickboard)
4x25 Sprints on 1:30 with easy 25 swim in between reps.
2x100 Warmdown
The sprints were quite strong - 14 seconds for all 4 sprints.
----------
Not a bad start to the week. Now it gets a little tougher.
Week of 2/1 - 2/7 - Concentration on Volume
I basically gave January a B-. Some workouts missed due to lack of organization. I will be concentrating a lot more on February.
One of my basic tenets in my life is to break free of my self-imposed limits, to transcend the bounds that both society and I impose on myself. Doing extraordinary races like 100 mile ultras is an expression of of yearning to break free.
I'll often talk about this transcendence in the near future.
As for my training, I love to train and race, but there are some days that I find my motivation lacking. This is where I need to embrace my fitness the most, to get out there and have fun, no matter what life throws at me.
For the mileage this week, I hope to do 6000 meters of swimming, 80 miles of cycling, and 40 miles of running. Most of the workouts are low intensity, but there are 5 key workouts; 2 in the swim, 1 on the bike, and 2 on the run; that will be higher intensity.
Wish me luck.
One of my basic tenets in my life is to break free of my self-imposed limits, to transcend the bounds that both society and I impose on myself. Doing extraordinary races like 100 mile ultras is an expression of of yearning to break free.
I'll often talk about this transcendence in the near future.
As for my training, I love to train and race, but there are some days that I find my motivation lacking. This is where I need to embrace my fitness the most, to get out there and have fun, no matter what life throws at me.
For the mileage this week, I hope to do 6000 meters of swimming, 80 miles of cycling, and 40 miles of running. Most of the workouts are low intensity, but there are 5 key workouts; 2 in the swim, 1 on the bike, and 2 on the run; that will be higher intensity.
Wish me luck.
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