Your Pedaling a Lot... But You're Not Going Anywhere

Cold and wet today so I did the "ride" indoors. Two hours on the stationary cycle. Endurance pace. AVG HR 129.

Can't ride that long on a stationary cycle without a rocking playlist on the iPod Shuffle.

There is Always Time to Train...

if you truly want to improve.

Those words of wisdom were posted by Coach Paul this morning. Definitely amped me up for the day. I am definitely working under a sleep deficit since the weekend... but I want to improve. Will I make the time?

Damn right I will.

Workout #1 today... the run.

3.5 miles
29:00.0
8:17 minute mile pace
avg HR 145
Did the neighborhood loop again.

Now I've got to get on the bike. Check in with ya in a bit.

9:51 pm

OK... interval workout on stationary bike is done. I guess I could have worked out harder as my average HR was 136.

I love the two-a-day. I feel great right now. But definitely ready for shut eye... and an off day.

Upper Body

I was feeling good today. Did the strength workout at lunch time and can feel the pull-ups getting stronger. Though the 5 sets of 10 are still assisted. I held dumb bells on the first two rounds of squats... 30# dumb bells... but then did body weight after that.

I swam 32 laps in 30 minutes... I think that is 1:51 per 100 meters. Indoor pool as the outdoor pool was a little chilly this evening.

It's Official...

training season is here to stay. Three more 2-a-days this week. Time to focus and hunker down. But smile while I'm doing it.

Mon strength / body weight squat x 10, Pullup x 10, 135 bench press x 10, db push press x 10 @ 30# 5 rounds / session 2. Max swim laps in 30 mins.

Tues 60 min indoor interval cycling session 10 min warmup spin, 3 min hard 1 min easy x 10, 10 min cool down / session 2. 30 min run

Wed off

Thurs 3 hours endurance pace cycling (outdoors)

Fri swim 500 warmup, 10 x 100 on 2:15, 100 cool down / second session 30 min run.

Sat 3 hours outside (60 mile goal pace)

Sun 90 mins outside same pace / second session 30 min run.

Results

So, I had to switch it up a little this past week. I took the off day on Monday... just too crazy to get a workout in. I rode the stationary on Tuesday and kind of took it from there. Three 2-a-days including today... 30 minute run and 30 minute swim after a crazy late night on Saturday. I'm definitely burning the candle on both ends and something is going to have to give as workout volume increases.

The take home from this week, however, is that I'm starting to show results. You can look at me and see a difference in physical appearance. The times are dropping. And my cycling is improving. Definitely felt more power on the hills yesterday and it showed as in some instances I was able to put distance between me and other cyclists when climbing.


Run Performance:

Neighborhood loop

3.5 miles

3/23
32:17.1
avg HR 134
pace 9:13 minute miles

3/25
31:28.8
avg HR 136
pace 8:59

3/27
29:19.3
HR wasn't reading
pace 8:22

The two weekday cycling sessions were indoors on the LifeCycle.
3/22
avg HR 121

3/24
avg HR 132

Rode outdoors yesterday morning in the cold with Chuck...

3:25:15
avg HR 139
59 miles
avg cadence 87

Ramping It Up

This week's training plan... that's right... there are three two-a-days... DO YOU WANT IT?!?!?


Mon 500 pull, 500 kick 500 swim. All out 500 swim for time 100 cool down. Session 2. 90 min endurance spin.
Tues 30 min run
Wed off
Thurs strength of choice / session 2 . 90 min cycle faster than mon.
Fri 30 min run
Sat 4 hours / endurance pace.
Sun 30 min straight swim. Session 2. 30 min run.

Another Brick in the Wall

Well, this past week was a big success. I got in all the workouts. And that included two runs, though they were both short in duration. I did a brick today which had to be the first brick since October.

Bike - Did a ride that took me up six nice hills in easy riding distance from my house.
1:12:13 ride time
AVG HR 133
19 miles
avg cadence 85

Run - Ran off the bike.
21 minutes
AVG HR 140
2.3 miles

Felt fine after. No pain running. I'm obviously not in good run shape. But the knee felt "normal".

Yesterday's ride stats... I rode with Chuck and Paulie K. Chuck was looking strong on the bike and Paulie did well for a mid-March ride.

2:22:58 ride time
140 HR
47 miles
90 cadence

So, the run on Friday was my first run in 3 months. I believe the last time I ran was December 18. On March 18 I ran and here are those stats...

‎2.55 miles, 23:42.1, avg HR 143

I never thought I'd say this... but I missed running. What a great feeling.

Gorgeous Sunday Afternoon Swim

Swam in the outdoor pool at the YMCA today. Gorgeous day. Had a great swim and a lane all to myself... well... for most of it. Last two repeats, some lady hung on to the wall of my lane as I went back and forth like a shark. Sunny... getting warmer... spring is on it's way.

Here is the workout plan for the week... looks like a two-a-day on Tuesday...

Mon 1000 meter row warmup then: pullup x 5, flat db chest press x 10 @ 50#s dbs, standing db push press @ 40# dbs, then max meters rowed in 2 mins / 2 mins off / 5 rounds.

Tues 500 pull, 500 kick with fins, 500 swim then 10 x 50 on a min, not a min rest. If you can't hold the schedule, allow 15 secs rest. 100 cool down.

Pm session 60 min hard cycling session, outdoors if possible. 20 miles goal. Allow a 5 min warmup then start the clock and take off!

Wed off

Thurs 2 hours cycling / endurance pace

Fri 30 min straight swim and 20 min run

Sat 3 hours hard on the road

Sun 90 mins hard on the road / then 20 min run if all feels good.

Missed a Workout

TJ @ the T March 12, 2011

Life was turned up to 11 this week. I missed a workout on Thursday... didn't get the swim in. However, I did get the long ride in yesterday. Overall, I have to be happy with how it went. I got some cramps towards the end of the ride and definitely felt a lack of power on hills. Also, my heart rate skyrockets when I put out max effort. I think that'll even out when I start running again. Which, by the way will be THIS WEEK!!!

55 Miles
3:09:43 ride time
17.4 avg mph
147 AVG HR
88 AVG cadence

I did the Wednesday ride on the stationary. Good workout... cadence at 100 or above pretty much the whole time. Was on "12" on the cycle settings. Average HR was 142.

Looking forward to running again. Let's see how it goes. I see the knee doctor on Wednesday for a follow up. And, depending on what he says, I'll be out there again next weekend.

Training in Full Effect

Last week's training went according to plan. We... except for the three hour ride. I rode for 75 minutes yesterday and felt great on the bike. But, didn't have time for the full three hour ride and it rained like the dickens today. Yesterday's swim workout was good. I was at the YMCA with Colette and here is the breakdown on the 5 * 500m.

10:04
9:55
9:27
9:13
9:16

I think I could have done better on the last 500 if I knew how close I was in time. Or perhaps, I went too hard on the 4th 500. I felt fresh after and then did the bike ride.

I had to run for 30 seconds today and it felt good. I think I'm going to start running again on March 17. It gives the knee another two weeks to heal up. I think I'm ready now but I want to play it safe.

This weeks training plan...
Mon 500 pull / 500 kick / 500 swim / 10 x 50 on 1:15
Tues 5000 meter row / strength of choice
Wed 2 hours on the bike
Thurs 250 pull / 250 kick/ 250 swim / 10 x 100 on 2:15
Friday off
Sat 3 hours / let's bring it / shoot for 60 miles
Sun 30 min straight swim / as many laps as possible /

I like that Saturday... BRING IT on the bike. Something to look forward to this week. Giddy up.