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
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