30 minute EZ run on the schedule today. Went after work again. Last day of the month AND the quarter. Always makes for a very busy day. We had our second best quarter EVER. And best quarter ever was LAST quarter. So... work has been good.
I started running at 7:35 pm... and it was raining pretty hard. But, it was also warm and humid. Wore a singlet, shorts, hat and shoes. Went out into the dark... without blinking lights all around me.
I did a short loop that I do around the neighborhood... usually as my brick run.
3.5 miles
31:07
8:53 minute miles
130 avg HR
149 max HR
Tomorrow... 30 minute EZ swim.
Thursday, September 30, 2010
Wednesday, September 29, 2010
A Break in the Clouds
I woke up late today... so I didn't get the ride in at Hains Point this morning. Planned on getting it in after work... but knew I had a 5 pm settlement appointment at "home". And, the weather pattern has been a rainy one with the forecast calling for more rain.
The settlement appointment was for my house... I bought my wife out of our home. She will be moving out this weekend and I am moving back in. I've been in "exile" since July 1... living in a "in-law" suite at a house up Route 29. Linda and I have reached a settlement and this is part of the deal. I buy her out of house. She moves out. Our daughter stays with me. I pay Linda alimony for a period of time. And we end up being legally divorced about this time next year. A lot of stress... and change. Today was a very symbolic day as I now own the house by myself. Sadness.... fear... anger... I have a lot of emotions. But, I know that this too shall pass.
The settlement only took 45 minutes. And the rain had let up. I considered going to the gym and getting on a stationary bike but upon looking outside, decided that the rain would hold off long enough for me to knock out an hour ride. The only problems would be that it was rush hour and I'm not really in a place that is good for riding bikes when there is traffic.
So, I set out on a route that would give me four good hills in an hour ride. But, there would also be traffic on part of it... and traffic lights and stop signs.
6:02 pm clip-in
122 avg HR
158 max HR
15.7 miles
avg cadence 85
53:36 ride time
17.6 mph
Not bad as these four hills are nice climbs... though short.
TJ, Jessica Rose and Linda
The settlement appointment was for my house... I bought my wife out of our home. She will be moving out this weekend and I am moving back in. I've been in "exile" since July 1... living in a "in-law" suite at a house up Route 29. Linda and I have reached a settlement and this is part of the deal. I buy her out of house. She moves out. Our daughter stays with me. I pay Linda alimony for a period of time. And we end up being legally divorced about this time next year. A lot of stress... and change. Today was a very symbolic day as I now own the house by myself. Sadness.... fear... anger... I have a lot of emotions. But, I know that this too shall pass.
The settlement only took 45 minutes. And the rain had let up. I considered going to the gym and getting on a stationary bike but upon looking outside, decided that the rain would hold off long enough for me to knock out an hour ride. The only problems would be that it was rush hour and I'm not really in a place that is good for riding bikes when there is traffic.
So, I set out on a route that would give me four good hills in an hour ride. But, there would also be traffic on part of it... and traffic lights and stop signs.
6:02 pm clip-in
122 avg HR
158 max HR
15.7 miles
avg cadence 85
53:36 ride time
17.6 mph
Not bad as these four hills are nice climbs... though short.
TJ, Jessica Rose and Linda
Tuesday, September 28, 2010
Trust the Taper
Half Full Triathlon... Sunday, October 3. It's been a mad rush to get prepared since August 6. Training this summer was interrupted by the bike accident... but I think I've done the things I need to do in order to get ready.
So, taper this week... here is what is on the schedule...
Mon off
Tues 3 x 500 swim all hard allow 2 mins between each / hard 3 mile run
Wed 60 mins bike 20 plus miles
Thurs easy 30 min run
Fri easy 30 min swim
Sat off
Sun BUST IT!!!
General rule for the taper, maintain intensity / reduce volume. Eat a bit more carbs, but don't use it as an excuse to stuff yourself (this will be hard for me). Normal eating and reduced training will tap off the stores.
UPDATE... 9:47 pm...
Just did the swim and run.
I got in the pool at LA Fitness at 8:20 pm. Swim was 3 x 500m with a minute rest in between. Here are the splits.
10:11
HR 122
9:11
HR 127
9:25
HR 128
Looking at the avg HR... I probably could have swum harder.
Run route was from the LA Fitness. Dark outside so I had some blinking lights on me and reflectors, too. Started running at 8:56 pm.
28:58 run time
3.42 miles
8:28 minute miles
AVG HR 145
MAX HR 158
I was dying all day to find a spot in the schedule to get the workout in. I'm glad that I got it done.
So, taper this week... here is what is on the schedule...
Mon off
Tues 3 x 500 swim all hard allow 2 mins between each / hard 3 mile run
Wed 60 mins bike 20 plus miles
Thurs easy 30 min run
Fri easy 30 min swim
Sat off
Sun BUST IT!!!
General rule for the taper, maintain intensity / reduce volume. Eat a bit more carbs, but don't use it as an excuse to stuff yourself (this will be hard for me). Normal eating and reduced training will tap off the stores.
UPDATE... 9:47 pm...
Just did the swim and run.
I got in the pool at LA Fitness at 8:20 pm. Swim was 3 x 500m with a minute rest in between. Here are the splits.
10:11
HR 122
9:11
HR 127
9:25
HR 128
Looking at the avg HR... I probably could have swum harder.
Run route was from the LA Fitness. Dark outside so I had some blinking lights on me and reflectors, too. Started running at 8:56 pm.
28:58 run time
3.42 miles
8:28 minute miles
AVG HR 145
MAX HR 158
I was dying all day to find a spot in the schedule to get the workout in. I'm glad that I got it done.
Sunday, September 26, 2010
TJ & the KCs (Kona Chicks)
I rode the Half Full bike course yesterday with two women who are doing Kona in two weeks. Roseann Dougherty, who placed 2nd in her age group at Ironman Arizona and Joanna Younts, who placed 8th in her age group at Ironman Lake Placid... her first Ironman. Some guy who had pulled into the parking lot at roughly the same time joined us... but for the second week in a row (rogue guy in parking lot looking to ride), by the time we got to the second circle, he had fallen off the back... never to be seen again.
Stats for the day... a warm, sunny day...
Clip in at 7:55 am
Avg HR 140
Max HR 164
56 miles
Avg Cadence 87
2:57:55
18.89 mph
Two points... I didn't have much sleep the night before and honestly, I'm pretty gassed from the training cycle. Here's hoping I get to take it easy this week leading up to race day on Sunday. Second, as we were coming up the last hill, I caught up to two younger women climbing the hill. I smiled and said hello and the girl in the lead, when she looked over, swerved to the right, off the road and went down. I felt bad. Roseann said my overpowering male charm caused her to wreck. Whatever.
:-)
UPDATE... 8:08 pm...
Scheduled to do a 10 mile run today. Had a great night sleep but had a commitment this morning. Finally got out to run at 3:19 pm. Thank God for the DVR (recorded Ravens second half and Redskins entire game). I took this route which was a variation of an 11 mile run I did earlier this month.
Specs...
9.27 miles
1:21:42
8:49 minute miles
AVG HR 143
If I could hold that kind of pace next week, I'd be in pretty good shape... assuming I knock out the ride in under 3 hours.
Stats for the day... a warm, sunny day...
Clip in at 7:55 am
Avg HR 140
Max HR 164
56 miles
Avg Cadence 87
2:57:55
18.89 mph
Two points... I didn't have much sleep the night before and honestly, I'm pretty gassed from the training cycle. Here's hoping I get to take it easy this week leading up to race day on Sunday. Second, as we were coming up the last hill, I caught up to two younger women climbing the hill. I smiled and said hello and the girl in the lead, when she looked over, swerved to the right, off the road and went down. I felt bad. Roseann said my overpowering male charm caused her to wreck. Whatever.
:-)
UPDATE... 8:08 pm...
Scheduled to do a 10 mile run today. Had a great night sleep but had a commitment this morning. Finally got out to run at 3:19 pm. Thank God for the DVR (recorded Ravens second half and Redskins entire game). I took this route which was a variation of an 11 mile run I did earlier this month.
Specs...
9.27 miles
1:21:42
8:49 minute miles
AVG HR 143
If I could hold that kind of pace next week, I'd be in pretty good shape... assuming I knock out the ride in under 3 hours.
Friday, September 24, 2010
Getting the Work Done
I rode yesterday morning. Was supposed to do 60 miles but only had time for 25 before work.
126 avg hr
164 max hr
25 miles
82 cadence
1:12:16 ride time
That's 20.8 mph!
Last night, I swam with the Team Fight group at Howard County Community College. We did 3000m... I was in the pool for 58 minutes. Good times.
Going to get in the 6 mile run after work today... have to do it at a faster pace than this past Tuesday's run.
UPDATE... 7:40 pm
Warm and humid today. Started the run at 6:24 pm.
51:01
6.33 miles
That's 8:03 minute miles.
Avg HR 156... Max 168.
Ran the first half of the run in 26:02. So... it was a negative split. Slightly uphill on the way out, however.
Riding the Half Full Bike Course again tomorrow. Going to ride with two women who are doing Kona next month.
126 avg hr
164 max hr
25 miles
82 cadence
1:12:16 ride time
That's 20.8 mph!
Last night, I swam with the Team Fight group at Howard County Community College. We did 3000m... I was in the pool for 58 minutes. Good times.
Going to get in the 6 mile run after work today... have to do it at a faster pace than this past Tuesday's run.
UPDATE... 7:40 pm
Warm and humid today. Started the run at 6:24 pm.
51:01
6.33 miles
That's 8:03 minute miles.
Avg HR 156... Max 168.
Ran the first half of the run in 26:02. So... it was a negative split. Slightly uphill on the way out, however.
Riding the Half Full Bike Course again tomorrow. Going to ride with two women who are doing Kona next month.
Wednesday, September 22, 2010
On Schedule
Well, I've managed to stick to my workout schedule as dictated to me by Paul. I did the 30 minute swim on Monday night at the Olney Swim Center. Feeling good in the pool. Then, I did the workout yesterday... man that was tough. Started at 5:15 and did the sets in 22 minutes. Average HR was 138... and I can't do the clapping pushups yet. I can get a handful of them... but not 5 sets of 10. Also, the pull-ups are still assisted, mostly... but I'm getting better at it.
I ran 6.5 miles on this route. Started at 5:42 pm and ran it in 1:01:11. That is 9:18 minute miles. Average HR was 137.
Looks like today is going to be the off day and will get a bike in tomorrow morning and swim in the evening... stay tuned, sports fans.
I ran 6.5 miles on this route. Started at 5:42 pm and ran it in 1:01:11. That is 9:18 minute miles. Average HR was 137.
Looks like today is going to be the off day and will get a bike in tomorrow morning and swim in the evening... stay tuned, sports fans.
Monday, September 20, 2010
Training on Tap - Week of 9/20
Mon 30 min swim
Tues Strength session 65 lb squat press x 10 / pull-up x 10 / clapping push-up x 10 / 35# kb clean and press x 10 in each hand / 5 rounds as fast as possible / Run 6 miles endurance pace
Wed Ride 60 miles under 3 hours
Thurs Swim 500 warm-up / 10 x 100 on 2:15 / 10 x 50 on 1:15 / 500 swim / Run 6 miles faster than Tues
Friday off
Sat Ride 80 miles endurance pace
Sun Run 10 miles endurance pace (Like big sat rides, followed by longer runs on Sunday. Teaches your body to run on tired legs, but not as stressful as long bricks.
Tues Strength session 65 lb squat press x 10 / pull-up x 10 / clapping push-up x 10 / 35# kb clean and press x 10 in each hand / 5 rounds as fast as possible / Run 6 miles endurance pace
Wed Ride 60 miles under 3 hours
Thurs Swim 500 warm-up / 10 x 100 on 2:15 / 10 x 50 on 1:15 / 500 swim / Run 6 miles faster than Tues
Friday off
Sat Ride 80 miles endurance pace
Sun Run 10 miles endurance pace (Like big sat rides, followed by longer runs on Sunday. Teaches your body to run on tired legs, but not as stressful as long bricks.
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