On Saturday, I did the longest run since the knee surgery. I was down at the beach and took this route.
Started running at 6:43 pm.
51:52.7
5.8 miles
8:56 minute miles
HR monitor wasn't working
Tuesday, April 26, 2011
Craziest Week of My Life
Well, sorry for not posting. But, I just went through the craziest week of my life. And I still managed to get last week's workouts in, overall. Though the bike ride did not go 80 miles.
This week...
Mon off
Tues 200 swim, 500 hard, 1 min rest, 400 hard, 45 sec rest, 300 hard, 30 secs rest, 200 hard, 15 secs rest, 100 hard. 200 cool down. Then strength of choice.
Wed ride 50 miles (tempo)
Thurs swim max laps in 30 mins / 60 min indoor bike interval session, 10 min spin warmup, 3 mins hard 1 min spin x 10, big gear low cadence and alt between seated and standing. 10 min spin cool down.
Friday run 6 miles
Sat cycling TBA
Sun run 4 miles
This week...
Mon off
Tues 200 swim, 500 hard, 1 min rest, 400 hard, 45 sec rest, 300 hard, 30 secs rest, 200 hard, 15 secs rest, 100 hard. 200 cool down. Then strength of choice.
Wed ride 50 miles (tempo)
Thurs swim max laps in 30 mins / 60 min indoor bike interval session, 10 min spin warmup, 3 mins hard 1 min spin x 10, big gear low cadence and alt between seated and standing. 10 min spin cool down.
Friday run 6 miles
Sat cycling TBA
Sun run 4 miles
Sunday, April 17, 2011
Weekend Training at the Beach
Rode Friday and Saturday at the beach. I rode Saturday with Paul. At the end of the ride, I lost concentration in the parking lot and fell. My bike hit the curb and I cracked the frame. Need an entirely new frame. $2000, at least. Stupid mistake. Doesn't matter now. Just learn from it and move on. Although, you'd think that someone who has ridden thousands of miles would already know better.
Friday:
37.2 miles
1:37.54
90 avg cadence
142 avg HR
Saturday:
30 miles
1:33.19
87 avg cadence
142 avg HR
Both rides were windy. Saturday was windier, however.
I ran today...
4.55 miles
39:48.4
avg HR 145
8:44 minute miles
Friday:
37.2 miles
1:37.54
90 avg cadence
142 avg HR
Saturday:
30 miles
1:33.19
87 avg cadence
142 avg HR
Both rides were windy. Saturday was windier, however.
I ran today...
4.55 miles
39:48.4
avg HR 145
8:44 minute miles
Week of April 18
Monday 30 miles outside or 90 mins indoors / tempo pace
Tues body weight squat x 10, pull-up x 5, push-up x 10, 30# db push press x 10, back extension x 10, crunch of choice x 10. As many rounds as possible in 30 mins. / 4 mile run
Wed off
Thurs 200 swim / 10 x 50 on 1:15 / 3 mins off 10 x 100 on 2:30 200 100 cool down / 30 miles outside or 90 mins indoors / tempo pace
Friday run 5 miles
Saturday ride 80
Sunday 30 min swim / 5 mile run
Tues body weight squat x 10, pull-up x 5, push-up x 10, 30# db push press x 10, back extension x 10, crunch of choice x 10. As many rounds as possible in 30 mins. / 4 mile run
Wed off
Thurs 200 swim / 10 x 50 on 1:15 / 3 mins off 10 x 100 on 2:30 200 100 cool down / 30 miles outside or 90 mins indoors / tempo pace
Friday run 5 miles
Saturday ride 80
Sunday 30 min swim / 5 mile run
Tuesday, April 12, 2011
Different
Things sure are different this year from previous Ironman training years. On a lot of different levels. I'm focused on hitting my goal but life is coming at me over the speed limit. It has been tough getting the training in. But, where there's a will... there's a way.
Monday, I cycled after work but before picking Jessica Rose up from lacrosse. Did a nice route with lots of hills... so did some good climbing. It was a hot, sunny afternoon. I love that kind of weather.
5:18 pm clip in
136 avg HR
26 miles
avg cadence 84
1:30 ride time
Today, I ran after work. Totally different weather. 58 degrees and windy. Some sprinkles but not too wet. I did the same route that I did on Saturday.
4.55 miles
38:08.8
8:22 minute miles
avg HR 140
So, I a little bit faster pace... but at a lower heart rate. No problem with the knee at all. No pain or discomfort.
I've had a tough time with my daughter the past week, so I thought it was time for a daddy/daughter date. I just took her out to get something to eat and we had a lovely time. So, I'm going to let the food digest and then head over to the pool. Like I said... things are different. But, discipline makes the difference.
-- TJ
Monday, I cycled after work but before picking Jessica Rose up from lacrosse. Did a nice route with lots of hills... so did some good climbing. It was a hot, sunny afternoon. I love that kind of weather.
5:18 pm clip in
136 avg HR
26 miles
avg cadence 84
1:30 ride time
Today, I ran after work. Totally different weather. 58 degrees and windy. Some sprinkles but not too wet. I did the same route that I did on Saturday.
4.55 miles
38:08.8
8:22 minute miles
avg HR 140
So, I a little bit faster pace... but at a lower heart rate. No problem with the knee at all. No pain or discomfort.
I've had a tough time with my daughter the past week, so I thought it was time for a daddy/daughter date. I just took her out to get something to eat and we had a lovely time. So, I'm going to let the food digest and then head over to the pool. Like I said... things are different. But, discipline makes the difference.
-- TJ
Week of April 11
Mon Ride 80 miles
Tues 500 swim x 5 and build each one, 90 seconds rest between each. Run 4 miles
Wed / strength of choice / ride 20 miles under an hour
Thurs swim as many laps as possible in 30 mins / Run 4 miles
Friday off
Sat Ride 40 miles / redline it / 2 hour goal
Sun Ride 20 miles / 1 hour goal / Run 4 miles
Tues 500 swim x 5 and build each one, 90 seconds rest between each. Run 4 miles
Wed / strength of choice / ride 20 miles under an hour
Thurs swim as many laps as possible in 30 mins / Run 4 miles
Friday off
Sat Ride 40 miles / redline it / 2 hour goal
Sun Ride 20 miles / 1 hour goal / Run 4 miles
Monday, April 11, 2011
Lack of Communication
Life is turned up to 11. I am borderline overwhelmed. But, I managed to get workouts in last wee. The Monday upper body workout damn near killed me, but felt great. I missed the Friday bike session as the weather was crappy and I just couldn't get it in. No problem on the 4 mile run and it was more interesting as I got to run a different route than I have the last 8 runs!
Swim/Run
4/5/2011
Thank God swim session was EZ on schedule because upper body workout on Monday was killer. First 10 laps were a struggle but then muscles kind of warmed up/stretched out. Feels good being in the pool on a consistent basis.
Run
29:39.6
HR not working
Cycle
4/6/2011
5:15 pm
22 miles
1:21.42
22 miles
79 avg cadence
127 avg HR
Hill repeats
Swim/Run
4/7/2011
Nice swim session though I am getting consistent cramping in left leg (calf) and left foot.
Run session
30:41.4
143 avg HR
Run
4/9/2011
Route
38:58
4.55 miles
avg HR 142
8:33 minute miles
Cycle
4/10/11
7:09 am clip in
2:18:23
141 avg HR
43 miles
19 avg mph
avg cadence 86
SS to Georgetown to BP and back with Chuck, Tuan's group.
Swim/Run
4/5/2011
Thank God swim session was EZ on schedule because upper body workout on Monday was killer. First 10 laps were a struggle but then muscles kind of warmed up/stretched out. Feels good being in the pool on a consistent basis.
Run
29:39.6
HR not working
Cycle
4/6/2011
5:15 pm
22 miles
1:21.42
22 miles
79 avg cadence
127 avg HR
Hill repeats
Swim/Run
4/7/2011
Nice swim session though I am getting consistent cramping in left leg (calf) and left foot.
Run session
30:41.4
143 avg HR
Run
4/9/2011
Route
38:58
4.55 miles
avg HR 142
8:33 minute miles
Cycle
4/10/11
7:09 am clip in
2:18:23
141 avg HR
43 miles
19 avg mph
avg cadence 86
SS to Georgetown to BP and back with Chuck, Tuan's group.
Monday, April 4, 2011
No Rest Day Week
Gulp.
Mon strength session body weight squat x 50, pullups x 50, 135 bench press x 50, bodyweight squat x 50, pullups x 25, 135 bench press x 50.
Tues easy 30 min swim / 30 min run.
Wed 3 hours on the bike / tempo pace
Thurs 500 swim / 10 x 100 on 2:16 / 5 mins rest / hard 500 swim / 100 cool down / 30 min run
Friday 56 miles outside
Sat Run 4 miles
Sun 56 miles outside / faster than Friday.
Mon strength session body weight squat x 50, pullups x 50, 135 bench press x 50, bodyweight squat x 50, pullups x 25, 135 bench press x 50.
Tues easy 30 min swim / 30 min run.
Wed 3 hours on the bike / tempo pace
Thurs 500 swim / 10 x 100 on 2:16 / 5 mins rest / hard 500 swim / 100 cool down / 30 min run
Friday 56 miles outside
Sat Run 4 miles
Sun 56 miles outside / faster than Friday.
Sunday, April 3, 2011
Training... or Recreation?
View of Washington Monument and Jefferson Memorial
It has become an annual event that I ride my bike down and look at the Cherry Blossoms at their peak. Today was a relatively nice day but circumstances dictated that I couldn't get today's workout going until this afternoon. So, I rode solo down to Hains Point and then back up Capital Crescent Trail. The problem with this strategy is that the Mall is so crowded and the CCT is packed on a nice Sunday afternoon that the ride was more recreation than training. But, it's better than not training at all and I did get a run in off the bike.
Cycle
1:41:25 Ride Time
avg HR 135
32 miles
87 average cadence
Run
20:08.4
avg HR 144
2.4 miles
Friday, April 1, 2011
Finding the Time
Man... what a day. We just closed our best 1st Quarter ever and I had to run the totals this morning. Also was dealing with customer issues and prospects, of course. Helping the sales guys with their deals. I got the oil changed on the Denali at lunch. So, that meant today's workouts would have to come after work. I didn't get out of the office until 5:15 pm and my daughter was acting like a butthead from the time she left school.
So, when I got home from work, I headed out on the neighborhood run.
5:40 pm
3.5 miles
30:58
avg HR 136
When I got home, JR wanted to be dropped off in downtown Silver Spring. Which I did. Then I had rehearsal. After rehearsal, I had to pick JR and her GF up in DTSS and take them ice skating. After that, I had time for the swim.
8:51 pm
32:53
1600 meters
It was in the indoor pool as the outdoor pool closes at 8 pm. But, it felt good. A little hectic... but the workouts definitely center me. I feel ok on the run. There is no pain or discomfort. It doesn't feel the same as it used to but perhaps as it strengthens and as I lose some weight, things will return to normal or even better.
So, when I got home from work, I headed out on the neighborhood run.
5:40 pm
3.5 miles
30:58
avg HR 136
When I got home, JR wanted to be dropped off in downtown Silver Spring. Which I did. Then I had rehearsal. After rehearsal, I had to pick JR and her GF up in DTSS and take them ice skating. After that, I had time for the swim.
8:51 pm
32:53
1600 meters
It was in the indoor pool as the outdoor pool closes at 8 pm. But, it felt good. A little hectic... but the workouts definitely center me. I feel ok on the run. There is no pain or discomfort. It doesn't feel the same as it used to but perhaps as it strengthens and as I lose some weight, things will return to normal or even better.
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