This week I felt like a beast, pounding my chest saying that I am not only training for an Ironman, but I want to go for the 226 Duathlon record in August at The Canadian 226.
Sunday: 30 mile bike ride in just under 1.5 hours. I felt great and unstoppable, going at about 22mph for most of the ride.
Monday: 7.8 miles total with 10x800 intervals. Did the first 8 at 3:20 to keep conservative, did the 9th at 3:08 and let loose on the last one doing it in 2:55. Strength training followed that.
Tuesday: 17.2 miles on the bike in 50 minutes and 30 seconds. Did the two loops that the time trial goes on, but since I was working that evening it was all on my own in the 87 degree heat. Felt great, this included the first part of the first lap being a warmup.
Wednesday: scheduled rest day as long run will be Friday as a big brick workout.
Thursday: 4.8 easy miles after work and before bagging lunch bags for the homeless.
Friday: First big test, did a 1 mile warmup in a little over 8 miles, then transitioned to my bike and went out for 60 miles at an average speed of about 19mph with one stop to get more water (had to wait for a few people buying energy drinks, subs and cigarettes first). Most of my ride was done around 21mph which was my main goal to keep that pace steadily. Transitioned from the bike to running in about 3 minutes with taking a piss break (at my house) and totally changing clothes. Then I did a 10 mile brick run without any of the dead leg feeling that one gets sometimes. I continued at a 8:20/mi pace and held steady all the way through the brick run with no fade at all. I was testing my pacing and nutrition so I checked heart rate and pace, neither faded. My nutrition on the bike was 900 calories of gatorade powder, 120 calories of protein powder and 594mg of potassium all in one 32 oz. bottle. On the run I think I mixed the gatorade too heavily and rather than doing a water bottle and a double gatorade bottle I should have just done two gatorade bottles and taken one gel right around the end of the bike. Great day overall.
Saturday: Oops! I worried so much about my nutrition during my workout that I forgot about nutrition AFTER my workout on Friday. I didn't drink any gatorade after, not enough water and didn't eat a whole lot. Saturday was horrible and even though my muscles were all great and I was running at an easy 8:35/mi pace I started to get dehydrated and called it a day after only 2.25 miles.
Week 13: Run 26 / Bike 105 .... learned a WHOLE lot this week and am looking forward to the last 10 weeks of training! Have 1 and maybe a 2nd race in between now and then, but plan on doing one more big brick workout being a 90 mile ride with a 15 mile run about 7 weeks from now.
Monday, June 24, 2013
Week 12 - Post racing week training
Back to the regular training routine with an extra rest day after the big ride saturday.
Sunday: rest
Monday: 45 minutes of strength training and an easy 5.5 mile run.
Tuesday: 16.5 miles in 54 minutes on the roads and bike paths.
Wednesday: Longest run to date, 3 hours and 20.25 miles, then another half a mile as cooldown. It was a warm day that started around low 70's and was mid 80's and humid by the end of the run. Last hour was a little slower than the first two, but the weather really jumped during that last hour.
Thursday: 3.3 easy miles
Friday: Long bike ride after work, 43.2 miles in rush hour traffic at 2 hours and 20 minutes. Great ride, just more slow traffic and trains than usual.
Saturday: 5.5 miles with hills and held a good pace up and down the hills, not too fast and not slow.
Week 12: Run 34 / Bike 60.2
It is not generally recommended to run a long run that is over 50% of your weekly mileage so this may not work for a lot of individuals, but I tend to do this whenever I do a long run over 20 miles and haven't had any bad consequences thus far.
Sunday: rest
Monday: 45 minutes of strength training and an easy 5.5 mile run.
Tuesday: 16.5 miles in 54 minutes on the roads and bike paths.
Wednesday: Longest run to date, 3 hours and 20.25 miles, then another half a mile as cooldown. It was a warm day that started around low 70's and was mid 80's and humid by the end of the run. Last hour was a little slower than the first two, but the weather really jumped during that last hour.
Thursday: 3.3 easy miles
Friday: Long bike ride after work, 43.2 miles in rush hour traffic at 2 hours and 20 minutes. Great ride, just more slow traffic and trains than usual.
Saturday: 5.5 miles with hills and held a good pace up and down the hills, not too fast and not slow.
Week 12: Run 34 / Bike 60.2
It is not generally recommended to run a long run that is over 50% of your weekly mileage so this may not work for a lot of individuals, but I tend to do this whenever I do a long run over 20 miles and haven't had any bad consequences thus far.
Week 11 - racing is fun!
This was a packed week and I have no idea how I worked, did my training and my racing, but it was a blast and nothing suffered.
Sunday: Sprint duathlon, warmed up with about 2 miles worth of jogging and also ensuring I flushed my system. The race started right on time and we were out, the first mile went by quickly and my pace was pretty close to right on. First 5k run was 20:34 with pretty even splits, 2nd overall out of 33 people at that point. Had about a minute for transition and then it was onto the bike. This was the first race where I tried having my shoes already clipped in and this turned out to be a bad idea as I didn't know how to do it correctly. I wound up unclipping the shoes off to the side, putting them on and then getting back onto the bike. Based on my splits I lost about 2 minutes doing this. My 20k bike wound up being 36 minutes and I definitely could have ridden a little harder and also shaved off the 2 minutes from making a rookie mistake in my second season of duathlons. I came off the bike in 5th place and had about a 1 minute transition to go running. I wanted to pace the second run around 7:45/mi and did a little faster than that finishing the last 5k in 23:24. I probably could have done this a little quicker too, but a total time of 1 hour, 23 minutes and 4 seconds was good enough for 4th overall out of 33 people and first in my 35-39 age group.
Monday: easy 4.6 miles at recovery pace.
Tuesday: 14 miles on the bike in 35 minutes to show myself I am not slow, lol. Kind of an ego thing.
Wednesday: 2.5 hour long run and took it at a real easy 8:50/mi pace doing 16 miles. No reason at this point to try and push my running too hard, long slow miles will prove effective in the months to come.
Thursday: ran 3.5 miles with my dog and did 14 miles in 40 minutes on the trainer as it started to rain later in the day. Did some 3 x 5 minute intervals at 105-120% FTP in there too. Good day.
Friday: rest
Saturday: Charity bike ride for American Diabetes Association. Century route was 103.6 miles with 5,265 feet of elevation gain. First 40 miles are pretty smooth and then from 40-80 it is pretty hilly. Got with a group of 9 people to start the ride and that number went down to 4 of us very quickly as the others fell off our pace. The 4 of us held together until about mile 42 when one person fell off the back. We skipped the first rest stop at 30 miles, but stopped at 55 miles to use the bathroom, refill bottles and wait for the 4th guy to get back with us. Going forward he fell back off a few miles back on the road and the rest of us rode together the rest of the way back, stopping quickly for more gatorade/water at 82 miles. Our total time was 5:14 for 103.6 miles, so it was a really good day. Weather was great too, sunny with a high in the 70's.
Week 11: Run 32.3 / Bike 145
Sunday: Sprint duathlon, warmed up with about 2 miles worth of jogging and also ensuring I flushed my system. The race started right on time and we were out, the first mile went by quickly and my pace was pretty close to right on. First 5k run was 20:34 with pretty even splits, 2nd overall out of 33 people at that point. Had about a minute for transition and then it was onto the bike. This was the first race where I tried having my shoes already clipped in and this turned out to be a bad idea as I didn't know how to do it correctly. I wound up unclipping the shoes off to the side, putting them on and then getting back onto the bike. Based on my splits I lost about 2 minutes doing this. My 20k bike wound up being 36 minutes and I definitely could have ridden a little harder and also shaved off the 2 minutes from making a rookie mistake in my second season of duathlons. I came off the bike in 5th place and had about a 1 minute transition to go running. I wanted to pace the second run around 7:45/mi and did a little faster than that finishing the last 5k in 23:24. I probably could have done this a little quicker too, but a total time of 1 hour, 23 minutes and 4 seconds was good enough for 4th overall out of 33 people and first in my 35-39 age group.
Monday: easy 4.6 miles at recovery pace.
Tuesday: 14 miles on the bike in 35 minutes to show myself I am not slow, lol. Kind of an ego thing.
Wednesday: 2.5 hour long run and took it at a real easy 8:50/mi pace doing 16 miles. No reason at this point to try and push my running too hard, long slow miles will prove effective in the months to come.
Thursday: ran 3.5 miles with my dog and did 14 miles in 40 minutes on the trainer as it started to rain later in the day. Did some 3 x 5 minute intervals at 105-120% FTP in there too. Good day.
Friday: rest
Saturday: Charity bike ride for American Diabetes Association. Century route was 103.6 miles with 5,265 feet of elevation gain. First 40 miles are pretty smooth and then from 40-80 it is pretty hilly. Got with a group of 9 people to start the ride and that number went down to 4 of us very quickly as the others fell off our pace. The 4 of us held together until about mile 42 when one person fell off the back. We skipped the first rest stop at 30 miles, but stopped at 55 miles to use the bathroom, refill bottles and wait for the 4th guy to get back with us. Going forward he fell back off a few miles back on the road and the rest of us rode together the rest of the way back, stopping quickly for more gatorade/water at 82 miles. Our total time was 5:14 for 103.6 miles, so it was a really good day. Weather was great too, sunny with a high in the 70's.
Week 11: Run 32.3 / Bike 145
Week 10 - return of speedwork
Speedwork kind of took a back seat with recovery from half marathon and bike speedwork was all in week 8 combined with endurance. Getting back to speed and getting ready for my first duathlon of the year in the beginning of week 11 (sprint duathlon of 5k run / 20k bike / 5k run).
Sunday: 1 hour, 15 minutes and 24 miles of outdoor riding, great weather for a change!
Monday: 2x20 minute tempo running at about 6:45/mi pace on the treadmill. Did a total of 7.4 miles running and then did an hour of strength training. Great day overall.
Tuesday: Time Trial tuesdays (every other tuesday) in the evenings. Worked in the morning, came home, packed up my bike and went out. The course is a little hilly and windy, but not too much. I did two 8.4 mile loops and on each loop my chain came off when I flipped to the top ring on a downhill (I only use my big ring if I am going over 28mph). Still wound up with 21.4mph on each loop, so even splits on an evening after work is good for my first time doing the local time trial series.
Wednesday: 2 hour long run of 14 miles. Nothing great to report, but more importantly nothing bad.
Thursday: 34 mile bike in an hour and 40 minutes. Biking is feeling good right now and that's probably due to some big biking mileage.
Friday and Saturday: Working and had to do some house work, planned on taking one of these days off but wound up getting two days of rest before my race on Sunday!
Week 10: Run 21.4 miles / Bike 74 miles
Sunday: 1 hour, 15 minutes and 24 miles of outdoor riding, great weather for a change!
Monday: 2x20 minute tempo running at about 6:45/mi pace on the treadmill. Did a total of 7.4 miles running and then did an hour of strength training. Great day overall.
Tuesday: Time Trial tuesdays (every other tuesday) in the evenings. Worked in the morning, came home, packed up my bike and went out. The course is a little hilly and windy, but not too much. I did two 8.4 mile loops and on each loop my chain came off when I flipped to the top ring on a downhill (I only use my big ring if I am going over 28mph). Still wound up with 21.4mph on each loop, so even splits on an evening after work is good for my first time doing the local time trial series.
Wednesday: 2 hour long run of 14 miles. Nothing great to report, but more importantly nothing bad.
Thursday: 34 mile bike in an hour and 40 minutes. Biking is feeling good right now and that's probably due to some big biking mileage.
Friday and Saturday: Working and had to do some house work, planned on taking one of these days off but wound up getting two days of rest before my race on Sunday!
Week 10: Run 21.4 miles / Bike 74 miles
Week 9 - back to balance
Well, we are done with the big running block and then followed that up with some recovery for my running legs while I logged my biggest week ever for biking.
Sunday: rest
Monday: total of 5.1 miles running with 6 x 800m intervals at 3:20 each. Legs felt good and great to be back running. Went out for a bike ride outside in the afternoon of 19 miles in 1 hour, 2 minutes. Just some basic riding, a couple hills, mainly zone 2 training. Also did 50 minutes of strength training today to help remain injury free.
Tuesday: rest, got today's workout done yesterday since today was going to be busy with work and other duties.
Wednesday: 10 mile run in 1 hour, 25 minutes. Legs felt great, weather was nice, so great to be running outdoors.
Thursday: 3.5 easy miles to keep legs fresh.
Friday: Rain on my long bike day, oh well. 4 hours on the trainer and 84 miles! Stunk up the whole family room and had a great time doing it while clearing out the DVR, lol. Great day, just hope that the rain clears up sometime so I can do a long bike outdoors for a change.
Saturday: 3 easy miles, was going to be 6, but fell down on the sidewalk on a raised piece of concrete and skinned my knee up while damaging my long compression pants. I went home just in case, but luckily didn't really hurt anything, just a bruise.
So far my weekly totals are as follows for running / biking
Week 1: R 28 / B 72
Week 2: R32 / B 89.5
Week 3: R 36 / B 84
Week 4: R 26 / B 111.5
Week 5: R 22.4 / B 36
Week 6: R 32.5 / B 32
Week 7: R 14 / B 94.5
Week 8: R 0 / B 203
Week 9: R 21.5 / B 113
Sunday: rest
Monday: total of 5.1 miles running with 6 x 800m intervals at 3:20 each. Legs felt good and great to be back running. Went out for a bike ride outside in the afternoon of 19 miles in 1 hour, 2 minutes. Just some basic riding, a couple hills, mainly zone 2 training. Also did 50 minutes of strength training today to help remain injury free.
Tuesday: rest, got today's workout done yesterday since today was going to be busy with work and other duties.
Wednesday: 10 mile run in 1 hour, 25 minutes. Legs felt great, weather was nice, so great to be running outdoors.
Thursday: 3.5 easy miles to keep legs fresh.
Friday: Rain on my long bike day, oh well. 4 hours on the trainer and 84 miles! Stunk up the whole family room and had a great time doing it while clearing out the DVR, lol. Great day, just hope that the rain clears up sometime so I can do a long bike outdoors for a change.
Saturday: 3 easy miles, was going to be 6, but fell down on the sidewalk on a raised piece of concrete and skinned my knee up while damaging my long compression pants. I went home just in case, but luckily didn't really hurt anything, just a bruise.
So far my weekly totals are as follows for running / biking
Week 1: R 28 / B 72
Week 2: R32 / B 89.5
Week 3: R 36 / B 84
Week 4: R 26 / B 111.5
Week 5: R 22.4 / B 36
Week 6: R 32.5 / B 32
Week 7: R 14 / B 94.5
Week 8: R 0 / B 203
Week 9: R 21.5 / B 113
Sunday, June 23, 2013
Week 8 (Tour de California)
So happy that Trainer Road did this tour simulation on this week.
Really got me to rest my running legs and get some much needed cycling
practice in. Kind of like periodization where you make progress in one
discipline while another takes the back seat for a little while. I
really enjoyed this and by the end of the week I was in the top 5 for
cycling miles on slowtwitch's training log. Only time I have ever been
there! All biking miles this week.
Sunday: Stage 1, 29 miles in just under 1.5 hours.
Monday: Stage 2, 28 miles
Tuesday: Stage 3, 26.5 miles
Wednesday: Stage 4, 19 miles
Thursday: Stage 5, 24 miles ... can't believe I am still holding this strong!
Friday: Stages 6 and 7, 55 miles total today. Why would I do a hilly stage and a time trial all in one day? Wow, today hurt, but in a good, sadistic way.
Saturday: Stage 8, 21 miles and their simulation of going in loops with turns was very good. I actually felt like I was hitting a turn while I was sitting stationary on a trainer.
203 miles total this week! Woohoo!
Sunday: Stage 1, 29 miles in just under 1.5 hours.
Monday: Stage 2, 28 miles
Tuesday: Stage 3, 26.5 miles
Wednesday: Stage 4, 19 miles
Thursday: Stage 5, 24 miles ... can't believe I am still holding this strong!
Friday: Stages 6 and 7, 55 miles total today. Why would I do a hilly stage and a time trial all in one day? Wow, today hurt, but in a good, sadistic way.
Saturday: Stage 8, 21 miles and their simulation of going in loops with turns was very good. I actually felt like I was hitting a turn while I was sitting stationary on a trainer.
203 miles total this week! Woohoo!
Week 7
Coming off of my half marathon and working back into a normal routine. Working the day after going all out may not have been a good idea as I had to wear a wrap around my right knee and put a brace on my right ankle this week. I am not hurting where I can't run at all, just hurting enough to take caution.
Sunday: rest
Monday: Easy 2.4 miles to start getting back into it.
Tuesday: More rest.
Wednesday: 22 mile bike ride on trainer, good session and I feel like I am recovered.
Thursday: 7 mile run and pacing strong, feeling great until after the run. Still enough to keep a bandage on my knee.
Friday: Longest bike ride of the year, did 72.5 miles on my trainer. I must be weird as I don't mind staring at the TV and riding in the same spot for 3.5 hours! If that's what it takes to hit my goals, that's what I will do!
Saturday: 4.5 mile easy run ... going to take a week off of running and focus on cycling. Tour de California starts tomorrow and Trainer Road is doing a simulation that is about 1/4 of the time that the pros ride so I think I will focus on that next week!
Sunday: rest
Monday: Easy 2.4 miles to start getting back into it.
Tuesday: More rest.
Wednesday: 22 mile bike ride on trainer, good session and I feel like I am recovered.
Thursday: 7 mile run and pacing strong, feeling great until after the run. Still enough to keep a bandage on my knee.
Friday: Longest bike ride of the year, did 72.5 miles on my trainer. I must be weird as I don't mind staring at the TV and riding in the same spot for 3.5 hours! If that's what it takes to hit my goals, that's what I will do!
Saturday: 4.5 mile easy run ... going to take a week off of running and focus on cycling. Tour de California starts tomorrow and Trainer Road is doing a simulation that is about 1/4 of the time that the pros ride so I think I will focus on that next week!
Week 5 down
Sorry I didn't update for a while, but I will update week by week from what I missed.
Week five was good for running as that was more of my focus at this stage. Everything is going as planned and my running was lacking more than biking coming into training, so I have been making a big focus on getting better running results early so that I could see where I stand.
Sunday: 20 miles in one hour biking. Intervals on the trainer using Trainer Road software.
Monday: Intervals at the gym on the treadmill and hit some pretty good times doing 8x800 meter intervals at 3:00 a piece with 3 minutes of walking at 3.5mph between each interval. 6.9 total miles today. No weights this week.
Tuesday: 16 miles on an easy day outside. Enjoyed the weather and took a training day at zone 1.
Wednesday: 7.4 miles today in 59 minutes. Working on my race pace and was unable to hit it today, wanted to go at 6:52 for 45 minutes, but wound up doing closer to a 7:03 pace.
Thursday: ran 4.7 miles easy. Did a workout on this day because my brother's wedding is on Saturday!
Friday: Rest, did some swimming at the hotel pool, but nothing to really call a great workout or anything.
Saturday: Ran 4.5 miles on the hotel treadmill at an easy pace as a wakeup before my brother's big day!
Week five was good for running as that was more of my focus at this stage. Everything is going as planned and my running was lacking more than biking coming into training, so I have been making a big focus on getting better running results early so that I could see where I stand.
Sunday: 20 miles in one hour biking. Intervals on the trainer using Trainer Road software.
Monday: Intervals at the gym on the treadmill and hit some pretty good times doing 8x800 meter intervals at 3:00 a piece with 3 minutes of walking at 3.5mph between each interval. 6.9 total miles today. No weights this week.
Tuesday: 16 miles on an easy day outside. Enjoyed the weather and took a training day at zone 1.
Wednesday: 7.4 miles today in 59 minutes. Working on my race pace and was unable to hit it today, wanted to go at 6:52 for 45 minutes, but wound up doing closer to a 7:03 pace.
Thursday: ran 4.7 miles easy. Did a workout on this day because my brother's wedding is on Saturday!
Friday: Rest, did some swimming at the hotel pool, but nothing to really call a great workout or anything.
Saturday: Ran 4.5 miles on the hotel treadmill at an easy pace as a wakeup before my brother's big day!
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