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)
Monday, April 12, 2010
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!!!
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!
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!
Friday, April 9, 2010
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.
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.
Wednesday, April 7, 2010
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
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
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
Tuesday, April 6, 2010
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)
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)
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