Week 4 was a cut back week for running, but with schedule last weekend biking was an increase. I have a half marathon on May 4th that I am treating like an A race, so biking will cut back next week while I focus on half marathon pace. Goals for this week were just to hit bike paces and get a few quality runs in. My week went as follows:
Sunday: Sunday afternoon biking on the trainer. 1:30 ride with a total of 27 one minute burst intervals where I hit 25 of them. Total of 30.5 miles and an overall good session.
Monday: Easy pace, 7.5 miles at 8:00/mile pace for an uneventful run. Hit the weights afterwards for strength training and did the whole cycle of chest press, shoulder press, rows, leg press, calf raises, adductors, and abdominal twists.
Tuesday: One hour session with a lot of 6 second bursts during intervals slightly above FTP. This workout really got my legs firing, but made it through with a total of 20 miles logged.
Wednesday: Long run that I wanted to do at a faster pace to get myself more ready for half marathon. Ran 12.5 miles in 1:33 at a pace of 7:26/mile. Pleased with this run, but did first half in 46:00 and second half in 47:00. Shows that I need to do some pacing work over the next 2.5 weeks. Total of 13.3 miles today.
Thursday: Rest day where I did absolutely nothing! :)
Friday: First 3 hour ride of the year and it was raining and below 50 degrees so it was done on a trainer. Guess it is my biggest mental training ride then too, wound up with 61 miles logged with 2.5 hours at close to 80% FTP. At 2:33 mark felt a little niggle on my right inner thigh. Cut it back for 5 minutes and then slowly picked pace back up. Was fine after ride and after the 5 minute slowdown. I think I need more nutrition since I only took in 600 calories during the ride and spent around 2100 calories (based on watch). No run today.
Saturday: Goal was to do 6.55 miles at 6:52/mile pace which is going to be my half marathon pace. Did a 1.28 mile warmup, then hit my pacing for the whole 6.55 miles. After about 2 miles I wasn't feeling it, but pushed through and found out that it was all in my head. Glad that I stuck it out as this will help me know my limits and my limiters a little better. Wound up with a total of 8.1 miles after cooldown.
Total mileage this week was 29 miles running and 111.5 mile biking. I haven't emphasized the importance of stretching, but after every single session I do at least 10 minutes of stretching with Fridays being more like 30 minutes of stretching. I always take in nutrition within 30 minutes of my workout (usually right after stretching) which consists of one or more of the following: Ensure (350 calories 4:1 carb:protein ratio), chocolate milk (also 4:1 ratio) or Clif bar (4.3:1 ratio). So far this has helped me to have quicker recoveries so far this year compared to last year while getting more quality training in. Last year I still needed to build base though.
Saturday, April 20, 2013
Week 3 was a doozy for running
Week 3 was my highest mileage week I will have in running until week 11 or 12. My week was challenging, but I felt suprisingly well throughout the week and woke up on Wednesday energized to do my long run. Thursday was a much needed rest day and Friday I had a few other things going on with work and a friend's wedding. The week went as follows:
Sunday: 21.5 mile bike ride with intervals .. woke up at 4:30am to get this ride in before working 7-4 that day. Hit my marks well and set a new 60 minute record for me in wattage - 172 watts.
Monday: Intervals at 6x800. Each interval was 3:09 except the last one which was 3:00 flat. Rest between intervals was 2:51 at 3.5mph. All was done on the treadmill and total mileage was 5.7 miles.
Tuesday: Nice weather outside, kept around zone 2 through the ride and went 21.5 miles outdoors. Cruising pace is around 21mph, but with traffic, lights, bike path and everything my overall average speed was only 18.4mph. Did give me some handling practice since my bike was converted to a tri setup with bullhorns and aero bar end shifters over the winter.
Wednesday: Best long run to date. Last year during marathon training my 20 mile runs were 3:30 for total time. Today was 18 miles in 2:25 with a 1 mile cooldown at 10 minutes for a total of 19 miles in 2:35. Felt good afterwards, worked for 4 hours and the went to a Tour de Cure kickoff party for charity bike ride in June. Did a 3 minute challenge and crushed it on the bike to represent my company and get an extra 25 dollar donation for American Diabetes Association. Did 1.44 miles in 3 minutes on their Cycleops Fluid 2 trainer with a Giant bike (do not know model but it had the Di2 shifters).
Thursday: Much needed rest day, quads a little sore from bike and running Wednesday, but did absolutely nothing today.
Friday: Long ride was only 2 hours with 41 miles (80% of FTP for 1:30) logged due to time constraints. Went for an afternoon run at easy pace for 4 miles at 8:15/mi pace.
Saturday: Finished the week off with a warmup, then a 10k on the treadmill with hills ranging from 0.0 incline to 6.4 incline and about 1200 feet of total elevation gain. Did that in 50 minutes flat and ran 7.3 miles altogether today.
Overall for the week I finished with 36 miles running and 84 miles on the bike. Good week overall with some great runs that will provide some good gains to be seen in a few weeks I believe. Especially the runs on Wednesday and Saturday.
Sunday: 21.5 mile bike ride with intervals .. woke up at 4:30am to get this ride in before working 7-4 that day. Hit my marks well and set a new 60 minute record for me in wattage - 172 watts.
Monday: Intervals at 6x800. Each interval was 3:09 except the last one which was 3:00 flat. Rest between intervals was 2:51 at 3.5mph. All was done on the treadmill and total mileage was 5.7 miles.
Tuesday: Nice weather outside, kept around zone 2 through the ride and went 21.5 miles outdoors. Cruising pace is around 21mph, but with traffic, lights, bike path and everything my overall average speed was only 18.4mph. Did give me some handling practice since my bike was converted to a tri setup with bullhorns and aero bar end shifters over the winter.
Wednesday: Best long run to date. Last year during marathon training my 20 mile runs were 3:30 for total time. Today was 18 miles in 2:25 with a 1 mile cooldown at 10 minutes for a total of 19 miles in 2:35. Felt good afterwards, worked for 4 hours and the went to a Tour de Cure kickoff party for charity bike ride in June. Did a 3 minute challenge and crushed it on the bike to represent my company and get an extra 25 dollar donation for American Diabetes Association. Did 1.44 miles in 3 minutes on their Cycleops Fluid 2 trainer with a Giant bike (do not know model but it had the Di2 shifters).
Thursday: Much needed rest day, quads a little sore from bike and running Wednesday, but did absolutely nothing today.
Friday: Long ride was only 2 hours with 41 miles (80% of FTP for 1:30) logged due to time constraints. Went for an afternoon run at easy pace for 4 miles at 8:15/mi pace.
Saturday: Finished the week off with a warmup, then a 10k on the treadmill with hills ranging from 0.0 incline to 6.4 incline and about 1200 feet of total elevation gain. Did that in 50 minutes flat and ran 7.3 miles altogether today.
Overall for the week I finished with 36 miles running and 84 miles on the bike. Good week overall with some great runs that will provide some good gains to be seen in a few weeks I believe. Especially the runs on Wednesday and Saturday.
Sunday, April 7, 2013
Week 2 Complete!!
Started out on Sunday with a solid hour long workout. Had a glitch with my computer, so training session didn't go as planned, but I just put on a video from youtube and did an hour with some 3-5 minute sweet spot intervals mixed in to do a good 20 miles.
Monday was speedwork day and planned on doing two 20 minute intervals and basically wound up doing a mile warmup where I gradually increased the pace from 5.5mph to 10mph. Then I did a 20 minute 5k, 2 minute rest and another 20 minute 5k. Awesome day and felt good afterwards.
Tuesday I was back on the bike and computer software was all working properly. Hit all my marks on another hour long ride that was around 20 minutes with intervals anywhere from 15 seconds to 45 seconds with 15 second rest between bursts. Anyone who doesn't use trainerroad, is serious about competing and does not own a power meter, GET THIS PROGRAM!!! It is only 10 bucks a month and is like having a coach in your basement.
Wednesday was my long run day, I woke up feeling awesome! I was ready to go outside and bang out this 2 hour run, until I noticed it was only 26 degrees outside in the morning and this was a training run, not race day. So I packed up and went to the gym to do 2 hours on the treadmill. I hit my speeds, kept pushing through, focused on the TV's, the music, and everything to keep myself tough mentally. Did 15 miles in 2 hours on the 'mill! Went to work later that day and still felt great.
Thursday I had some minor foot pain on the balls of my feet. No biggie, it was my rest day anyways so I just relaxed and took it really easy.
Friday I woke up and feel great again, ready for my 2.5 hour bike and brick run. I made a custom program to try and keep myself in check. It is set to 80% of my FTP so that I know if I am overdoing it. This should be enough for me to know what will happen if I push too hard, but with about 20-30 minutes left in my 2 hours of race pace effort I started to feel my first quad twinge from pushing it too hard. I backed off for 5 minutes at that point before slowly bringing my speed back up. While I was slowed down I counted SEVEN TIMES that I went over that 80% mark and know why I had to back off. Wound up doing 49.5 miles and since I took it a little easy towards the end I was able to bang out a 25 minute 5k afterwards. Then it was 30 minutes of stretching!
Saturday I did an easy run around the neighborhood and basically did a 50 minute 10k! First mile was definitely slower and last mile was definitely faster. Felt great afterwards like I could easily do a 20k after I finished.
For the week I logged 32 miles running and 91 miles cycling!
Monday was speedwork day and planned on doing two 20 minute intervals and basically wound up doing a mile warmup where I gradually increased the pace from 5.5mph to 10mph. Then I did a 20 minute 5k, 2 minute rest and another 20 minute 5k. Awesome day and felt good afterwards.
Tuesday I was back on the bike and computer software was all working properly. Hit all my marks on another hour long ride that was around 20 minutes with intervals anywhere from 15 seconds to 45 seconds with 15 second rest between bursts. Anyone who doesn't use trainerroad, is serious about competing and does not own a power meter, GET THIS PROGRAM!!! It is only 10 bucks a month and is like having a coach in your basement.
Wednesday was my long run day, I woke up feeling awesome! I was ready to go outside and bang out this 2 hour run, until I noticed it was only 26 degrees outside in the morning and this was a training run, not race day. So I packed up and went to the gym to do 2 hours on the treadmill. I hit my speeds, kept pushing through, focused on the TV's, the music, and everything to keep myself tough mentally. Did 15 miles in 2 hours on the 'mill! Went to work later that day and still felt great.
Thursday I had some minor foot pain on the balls of my feet. No biggie, it was my rest day anyways so I just relaxed and took it really easy.
Friday I woke up and feel great again, ready for my 2.5 hour bike and brick run. I made a custom program to try and keep myself in check. It is set to 80% of my FTP so that I know if I am overdoing it. This should be enough for me to know what will happen if I push too hard, but with about 20-30 minutes left in my 2 hours of race pace effort I started to feel my first quad twinge from pushing it too hard. I backed off for 5 minutes at that point before slowly bringing my speed back up. While I was slowed down I counted SEVEN TIMES that I went over that 80% mark and know why I had to back off. Wound up doing 49.5 miles and since I took it a little easy towards the end I was able to bang out a 25 minute 5k afterwards. Then it was 30 minutes of stretching!
Saturday I did an easy run around the neighborhood and basically did a 50 minute 10k! First mile was definitely slower and last mile was definitely faster. Felt great afterwards like I could easily do a 20k after I finished.
For the week I logged 32 miles running and 91 miles cycling!
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