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
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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.
Tuesday, April 6, 2010
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 @$$).
The temperature is going to hit 80F this week, so winter is finally gone. Time to finally enjoy the sunshine. :-)
For my swim and bike, I can up the ante a bit this week. Right now these two disciplines are only acting as support for my running during the ultramarathon phase of my season. After the Vermont 100 Ultra is over I do intend to enter into several key triathlons in August and September, so it is important to have a pretty good fitness base on the bike and swim.
Total distances planned are as follows:
10,000 meters of swimming
100 miles of cycling
40 miles of running
The 40 miles of running is much less than the 70 miles last week. And the little reprieve this week serves well in getting ready for a planned 80 miles of running next week.
This week, there will be 4 Key Workouts done. Two are swimming, and two are cycling. The run is all easy pace this week. Here are the 4 Key Workouts:
1) 21 Mile Bike at Intensive Aerobic Pace (Zone 2).
2) 30 Mile Bike at Intensive Aerobic Pace (Zone 2).
3) Swim: 5 x 400 meters of swimming with 1 minute rest in between sets.
4) Swim: 8 x 200 meters on 3:20 (these are going to kick my @$$).
The temperature is going to hit 80F this week, so winter is finally gone. Time to finally enjoy the sunshine. :-)
Monday, April 5, 2010
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.
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)
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)
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)
Friday, April 2, 2010
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
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
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
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