Not many weeks left at this point. Time to get serious...
Mon ride 100 miles
Tues 30 min swim 30 min run
Wed off
Thurs 25 mile time trial, burn it / run 6 miles later in the day
Friday 500 swim / 10 x 50 on 1:15 / 500 swim
Sat ride 50 aerobic
Sun run 12 miles
Sunday, May 29, 2011
The Long Run
Longest run since knee surgery today. Hot and humid. But, no problems.
Route
10.3 miles
1:33:04
9.01 minute miles
138 avg HR
The mind wandered a lot while I was out there. I was thinking about my date with an Ironman run course. Wondering if I'm going to be able to make it. Just keeping going... one foot in front of another. Pay attention to my breathing. Of course my legs are going to tell me to quit. The breathing is the key.
Route
10.3 miles
1:33:04
9.01 minute miles
138 avg HR
The mind wandered a lot while I was out there. I was thinking about my date with an Ironman run course. Wondering if I'm going to be able to make it. Just keeping going... one foot in front of another. Pay attention to my breathing. Of course my legs are going to tell me to quit. The breathing is the key.
Saturday, May 28, 2011
Data Dump
I actually have been working out. No swimming, however.
5/21 - Cycling
8:01 am
133 avg HR
57.5 miles
3:02:28
89 average cadence
18.9 mph
5/24 - Cycling
6:43 pm
132 avg HR
25 miles
1:23:10
84 avg cadence
18.03 mph
5/25 - Brick
Bike
20 miles
1:03:22
132 avg HR
88 avg cadence
18.9 mph
Run
3.5 miles
29:37
8:24 minute miles
avg HR 143
5/26 - Cycling
26 miles
1:29:58
17.3 mph
134 avg HR
85 avg cadence
5/27 - Run
Route
6.33 miles
54:56
8:40 minute miles
avg HR 146
5/28 - Cycling
5:58 am
64 miles
3:19:53
19.2 mph
avg HR 134
avg cadence 89
5/21 - Cycling
8:01 am
133 avg HR
57.5 miles
3:02:28
89 average cadence
18.9 mph
5/24 - Cycling
6:43 pm
132 avg HR
25 miles
1:23:10
84 avg cadence
18.03 mph
5/25 - Brick
Bike
20 miles
1:03:22
132 avg HR
88 avg cadence
18.9 mph
Run
3.5 miles
29:37
8:24 minute miles
avg HR 143
5/26 - Cycling
26 miles
1:29:58
17.3 mph
134 avg HR
85 avg cadence
5/27 - Run
Route
6.33 miles
54:56
8:40 minute miles
avg HR 146
5/28 - Cycling
5:58 am
64 miles
3:19:53
19.2 mph
avg HR 134
avg cadence 89
Friday, May 27, 2011
Week of May 23
Mon off
Tues ride 40 miles sub 2 hours
Wed ride 20 miles sub 60 mins / later in the day run 6 miles
Thurs ride 40 miles spin
Fri 30 min swim / run 6 miles
Sat ride 55.7 miles / race pace
Sun run 10 miles
Tues ride 40 miles sub 2 hours
Wed ride 20 miles sub 60 mins / later in the day run 6 miles
Thurs ride 40 miles spin
Fri 30 min swim / run 6 miles
Sat ride 55.7 miles / race pace
Sun run 10 miles
Thursday, May 19, 2011
Just Keep Moving Forward
It was rainy yesterday so I rode in indoors. Forgot my HRM.... but got in 21.5 miles in 60 minutes of riding.
Today, I ran. Did the 8.4 mile route. 1:13:34 run time. AVG HR 131. That is 8:45 minute miles. I think that is the fastest I've run that route thus far... since surgery.
Today, I ran. Did the 8.4 mile route. 1:13:34 run time. AVG HR 131. That is 8:45 minute miles. I think that is the fastest I've run that route thus far... since surgery.
Tuesday, May 17, 2011
Surrender? I Haven't Yet Begun to Fight!
The fall on Saturday banged me up pretty good. My shoulder is fucked up and I probably should see a doctor. My right hip hit hard too, and is swollen. I must of really nailed my head too because my neck feels like it has whiplash.
At this point, it is almost comical all the shit that has happened to me since July 1, 2010. I moved out of my house that day as I separated from my wife of 14 years. The place I moved into temporarily was a haunted house that when the weather got real hot, flies would come out of now where. I got hit by a car while cycling on July 4 and missed about a month of training. Then on October 1, I moved back home... as my ex-wife moved out... leaving me as a single parent for my 13 year old daughter. Then, on February 8, I had surgery on my left knee. On April 15, I cracked the frame on my bike and had to buy a new frame and front fork. On Sunday, April 18th, my daughter was hospitalized for a week after some serious drama that we're still dealing with. Then came the fall on May 14. I have to be honest with you... Saturday night, I was laying in bed and thinking about quitting. Call it day and regroup. But guess what... I'm TOO DAMN DUMB to quit. If I'm going down, I'm going down with the ship.
So, I took Sunday and Monday off. But today... got back out for a run. I took a new route and did it in 1:10.59 which is a 8:39 minute mile pace. AVG HR was 143. My body feels very creaky and the right shoulder is in bad shape. I may need to get an x-ray. We'll see how it feels tomorrow.
So, the mascot for this year is John Paul Jones. Surrender? I have not yet begun to fight!
John Paul Jones, American Naval War Hero
At this point, it is almost comical all the shit that has happened to me since July 1, 2010. I moved out of my house that day as I separated from my wife of 14 years. The place I moved into temporarily was a haunted house that when the weather got real hot, flies would come out of now where. I got hit by a car while cycling on July 4 and missed about a month of training. Then on October 1, I moved back home... as my ex-wife moved out... leaving me as a single parent for my 13 year old daughter. Then, on February 8, I had surgery on my left knee. On April 15, I cracked the frame on my bike and had to buy a new frame and front fork. On Sunday, April 18th, my daughter was hospitalized for a week after some serious drama that we're still dealing with. Then came the fall on May 14. I have to be honest with you... Saturday night, I was laying in bed and thinking about quitting. Call it day and regroup. But guess what... I'm TOO DAMN DUMB to quit. If I'm going down, I'm going down with the ship.
So, I took Sunday and Monday off. But today... got back out for a run. I took a new route and did it in 1:10.59 which is a 8:39 minute mile pace. AVG HR was 143. My body feels very creaky and the right shoulder is in bad shape. I may need to get an x-ray. We'll see how it feels tomorrow.
So, the mascot for this year is John Paul Jones. Surrender? I have not yet begun to fight!
John Paul Jones, American Naval War Hero
Sunday, May 15, 2011
Down Goes Collins
The only workout I missed this week was the 6 mile run on the schedule for Thursday. I spent time in the outdoor pool on Wednesday and then again on Friday. Friday's 2000 meter straight swim was completed in 38:20.
Did the long ride yesterday.
Avg HR 135
77.5 miles
4:05.37 ride time
avg cadence 89
Unfortunately, there was a little drizzle yesterday and I went down on the bike. At Newbridge and Democracy, there is a slight downhill with a tight right turn onto Democracy. The road surface was wet and oily and the bike went out from underneath me and I landed on my right shoulder, hip and helmet HARD. I banged the hell out of my shoulder and it still hurts like hell about 24 hours later.
People who train with me know that I have a real fear of riding in the rain. It dirties up my bike and I have fallen in the rain before. Very dangerous and actually causes a decrease in intensity of cycling training as I slow down. Yesterday is a textbook reason why.
View Larger Map
Did the long ride yesterday.
Avg HR 135
77.5 miles
4:05.37 ride time
avg cadence 89
Unfortunately, there was a little drizzle yesterday and I went down on the bike. At Newbridge and Democracy, there is a slight downhill with a tight right turn onto Democracy. The road surface was wet and oily and the bike went out from underneath me and I landed on my right shoulder, hip and helmet HARD. I banged the hell out of my shoulder and it still hurts like hell about 24 hours later.
People who train with me know that I have a real fear of riding in the rain. It dirties up my bike and I have fallen in the rain before. Very dangerous and actually causes a decrease in intensity of cycling training as I slow down. Yesterday is a textbook reason why.
View Larger Map
Wednesday, May 11, 2011
Bike Week
Rode Monday... 20 miles in 1:13... HRM wasn't working. HIt a bunch of hills.
Rode again today... 20 miles in 1:09... damn HRM not working today, either.
Yesterday, I ran the 8.4 mile route. 1:14.15. Guess what? HRM didn't work yesterday, either. I have to change the batteries. Going to pick up my daughter at lacrosse and then hit the pool.
Rode again today... 20 miles in 1:09... damn HRM not working today, either.
Yesterday, I ran the 8.4 mile route. 1:14.15. Guess what? HRM didn't work yesterday, either. I have to change the batteries. Going to pick up my daughter at lacrosse and then hit the pool.
Tuesday, May 10, 2011
Monday, May 9, 2011
Week of May 9
Mon Cycle 30 miles (recovery pace)
Tues Run 8 miles
Wed Ride 30 (hard) / swim 200 warm-up 10 x 200 on 4:30 / 200 cool down
Thurs Run 6 miles / session 2 Ride 30 miles (tempo)
Friday 2000 meter straight swim
Sat Ride 100
Sunday Run 8
Tues Run 8 miles
Wed Ride 30 (hard) / swim 200 warm-up 10 x 200 on 4:30 / 200 cool down
Thurs Run 6 miles / session 2 Ride 30 miles (tempo)
Friday 2000 meter straight swim
Sat Ride 100
Sunday Run 8
Saturday, May 7, 2011
Stretching it Out
I ran today with my running/swimming buddy Colette. We hadn't run since she moved into DC. It was a BEAUTIFUL day for a run. I did the longest run since surgery and though the knee feels different, there is no pain.
Started run at 12:42 pm
8.4 mile route
1:14.31
8:52 minute miles
avg HR 137
Started run at 12:42 pm
8.4 mile route
1:14.31
8:52 minute miles
avg HR 137
Week of Missed Workouts
I did manage to get the swim in Wednesday, weight lifting on Thursday with run n the evening. I ran this route. 55:21 with avg HR of 143. That is 8:44 minute miles.
Yesterday was Friday and I didn't get a workout in as work was killing me and I had to take JR to the dentist. I'm supposed to stretch out the run today and will do 8 miles with an old running buddy of mine. We'll see how it goes.
Yesterday was Friday and I didn't get a workout in as work was killing me and I had to take JR to the dentist. I'm supposed to stretch out the run today and will do 8 miles with an old running buddy of mine. We'll see how it goes.
Wednesday, May 4, 2011
Week of May 2
Well, I haven't done anything this week thus far. Life is on 11 and I think it is about to be turned up to 12. Grr...
For what it is worth, here is the "plan" this week...
Mon off
Tues Ride 40 miles and run for 20 mins off the bike
Wed 200 swim / 4 x 500 with 60 secs rest / 200 cool down
Thurs Run 6 miles / Strength of choice
Fri swim max laps in 30 mins, Ride 40 miles / sub 2 hour pace
Sat Ride 80 miles
Sun Run 8 miles
For what it is worth, here is the "plan" this week...
Mon off
Tues Ride 40 miles and run for 20 mins off the bike
Wed 200 swim / 4 x 500 with 60 secs rest / 200 cool down
Thurs Run 6 miles / Strength of choice
Fri swim max laps in 30 mins, Ride 40 miles / sub 2 hour pace
Sat Ride 80 miles
Sun Run 8 miles
Monday, May 2, 2011
April 24 Cycling Workout Stats
This was down at the beach. Rehoboth to Fenwick and back.
April 24 at 8 am.
130 avg HR
37.4 miles
19.3 mph
88 avg cadence
1:56 ride time
April 24 at 8 am.
130 avg HR
37.4 miles
19.3 mph
88 avg cadence
1:56 ride time
The Longest Run, Part Deux
Sunday May 1. I started running at 10:57 am. Ran with Gary around Rehoboth Beach. One day after a hard cycling two-a-day.
Route
7.55 miles
1:04:08
avg HR 142
8:29 minute miles
Not too shabby less than 3 months after knee surgery.
I ran on Friday, April 29, too. Haven't mapped the route but probably about 4.5 miles.
37:47 run time
avg HR 141
Route
7.55 miles
1:04:08
avg HR 142
8:29 minute miles
Not too shabby less than 3 months after knee surgery.
I ran on Friday, April 29, too. Haven't mapped the route but probably about 4.5 miles.
37:47 run time
avg HR 141
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