Feeling good this week, temps starting to drop and last week's training in the heat and humidity should pay dividends in a few weeks. End of the week had to really pull it back as I wanted to go long and fast, had to go easy and short to mini tape for a race on Sunday the 28th (3k run / 40k bike / 10k run).
Sunday: 1 hour and 14 minute bike ride. Cruising through our bike trails and actually wound up having someone pass me on the trail right after I passed another person. It was a guy for the Ohio State cycling team and he was going around 23-24mph so I latched onto his wheel for a mile or so, then took the lead and let him latch onto my wheel for a mile or so. After that I was close to where I was going to turn off so I let him jump back in front so I could slow down and turn without hindering his ride. It was good overall and went a total of 24 miles.
Monday: 55 minute bike ride at a nice, slow and easy pace so only did 15 miles. It's always good to have an easy day here and there where you get into zone 1 and just stay there.
Tuesday: Ran 3.9 miles in 33 minutes on the treadmill this morning since I was going to the gym to do 45 minutes worth of strength training anyways. There was a new machine called "reACT" that floats around in a circle and you stand sideways on it. Goal is to keep your head level so it basically acts as doing squats and really hitting your glutes, quads and hamstrings. I did the machine for a total of 3 minutes, 30 seconds on beginner and 2:30 on advanced. Last 30 seconds were rough. Went through doing normal weight training after that but skipped the leg presses since that kinda acted like my leg presses. In the evening I did our local time trial series and did three 8.4 mile laps at a total time of 1:07. Last lap was a little over 23mph average so I am definitely getting better at figuring out my limits.
Wednesday: scheduled rest day and I totally nailed doing nothing again!
Thursday: "long run" this week is 1:28 for 10.7 miles. Last 0.2 miles were cooldown for 4 minutes. I was really hitting paces, going 7:40/mile downhill, 8:00/mi on flats and 8:15/mi on uphills. It was on the faster end of where I should be running for my fitness level so I kinda need to watch to make sure I don't do these runs too fast.
Friday: Just an easy bike and run with a practice transition as a part of my "mini taper". I did a 8.5 mile bike ride in 30 minutes and then it took 40 seconds to dismount, take off helmet, glasses and shoes, put on running shoes and hat, close garage and run out front door. Then I did 1.9 miles in 15 minutes as the rest of my easy day. Picked up my race packet for this weekend and looked at T1 along with the whole beach setup.
Saturday: I don't know if this counts as a run, but I did a 2 mile run at an easy pace with no watch so I have no idea if it was even two miles or how long it was. Just wanted to make sure that I got some sort of exercise in and also set up my shoes at T2 for this weekend with my hat. I got a good location as I can run up, I am first spot in the 6th row so I can change shoes and put my bike up rather quickly and head out without obstructions. All set for tomorrow's race.
Monday, July 29, 2013
Monday, July 22, 2013
Week 17 in the books - 6 more weeks until the big race!!!!!
Week 17 was a hot, humid week which made it perfect for trying to push myself and getting in some quality work on a hot week. Really had a good week overall and put in some good training days as well. Did not do weights this week as it already had some good work put into it. Have really done well thus far in balancing work, life, pregnant wife and training altogether for the past 17 weeks (wife is 29 weeks right now). It is good to have a plan, have a backup plan and execute it.
Sunday: Was supposed to be a sprint duathlon today, but it was postponed due to the water levels in the park that caused the park to close. I had my race tires and race intertubes on my bike so I decided to go out and have some fun for 1.5 hours today. Did 30 miles and was hitting some really good paces throughout the ride. 20mph average with traffic, cruising speeds were 22-23mph.
Monday: Long run, planned to do 3 hours and it was about 92 degrees with a lot of humidity when I set out to run. Did two loops of 6.4 miles each in about 1:55 and I still felt fine even though I was drenched in sweat. I set out to do some more mileage and wound up only going about half a mile before my gut started acting up and I had to cut it short, jog back and use the bathroom. I overmixed my gatorade for running and should not have had that thick of concentration, lesson learned.
Tuesday: Regular bike, nothing special, 17 miles in 50 minutes.
Wednesday: day off
Thursday: Long bike ride, temps are supposed to be in the 90's with a heat index of 105 max so the sun came up at 6:18am and I left my house around 6:15am. Brought a little tube of sunscreen, 10 dollars, a bottle full of water, 3 gels and my nutrition bottle. Stopped at 3 gas stations, water at all of them, also got an energy drink at the second and a gatorade at the third. Stopped at 23 miles, 50 miles and 84 miles. I did a total of 105 miles in 5 hours, 19 minutes without stopping my watch (except when I stopped at the 50 mile gas station). Was able to keep a nice comfortable pace and got back with a lot left in the tank as well. This was a good sign and I went through my nutrition bottle which was 1320 calories (6 scoops of gatorade, 1 scoop protein and 990mg of potassium), 2 gels which were 100 each and a gatorade which was another 120 calories. Very good day.
Friday: 1 hour, 21 minute run with 3.5 miles downhill and 3.5 miles uphill for a total of 9.3 miles on the day with the first mile being a warmup and the last being a cooldown. Most of the mileage was done around a 8:18/mi pace. Really humid in the morning, came home drenched.
Saturday: easy 5 miler with 0.3 miles of cooldown, done at around 8:20/mi pace. Felt good.
Total mileage for the week is 152 miles biking and 28.3 miles running. Will be cutting back again next week so I can do a race on Sunday, July the 28th. I want to have a good finish time in the Olympic Duathlon that week and focus on great transitions as well as running off the bike after a harder bike effort. The bike leg actually has an net elevation drop of 25 or so feet since it is a point to point race so I will be going for about an hour bike leg on a 40k bike and run the final 10k at 7:30/mi pace as long as I can hold it.
Sunday: Was supposed to be a sprint duathlon today, but it was postponed due to the water levels in the park that caused the park to close. I had my race tires and race intertubes on my bike so I decided to go out and have some fun for 1.5 hours today. Did 30 miles and was hitting some really good paces throughout the ride. 20mph average with traffic, cruising speeds were 22-23mph.
Monday: Long run, planned to do 3 hours and it was about 92 degrees with a lot of humidity when I set out to run. Did two loops of 6.4 miles each in about 1:55 and I still felt fine even though I was drenched in sweat. I set out to do some more mileage and wound up only going about half a mile before my gut started acting up and I had to cut it short, jog back and use the bathroom. I overmixed my gatorade for running and should not have had that thick of concentration, lesson learned.
Tuesday: Regular bike, nothing special, 17 miles in 50 minutes.
Wednesday: day off
Thursday: Long bike ride, temps are supposed to be in the 90's with a heat index of 105 max so the sun came up at 6:18am and I left my house around 6:15am. Brought a little tube of sunscreen, 10 dollars, a bottle full of water, 3 gels and my nutrition bottle. Stopped at 3 gas stations, water at all of them, also got an energy drink at the second and a gatorade at the third. Stopped at 23 miles, 50 miles and 84 miles. I did a total of 105 miles in 5 hours, 19 minutes without stopping my watch (except when I stopped at the 50 mile gas station). Was able to keep a nice comfortable pace and got back with a lot left in the tank as well. This was a good sign and I went through my nutrition bottle which was 1320 calories (6 scoops of gatorade, 1 scoop protein and 990mg of potassium), 2 gels which were 100 each and a gatorade which was another 120 calories. Very good day.
Friday: 1 hour, 21 minute run with 3.5 miles downhill and 3.5 miles uphill for a total of 9.3 miles on the day with the first mile being a warmup and the last being a cooldown. Most of the mileage was done around a 8:18/mi pace. Really humid in the morning, came home drenched.
Saturday: easy 5 miler with 0.3 miles of cooldown, done at around 8:20/mi pace. Felt good.
Total mileage for the week is 152 miles biking and 28.3 miles running. Will be cutting back again next week so I can do a race on Sunday, July the 28th. I want to have a good finish time in the Olympic Duathlon that week and focus on great transitions as well as running off the bike after a harder bike effort. The bike leg actually has an net elevation drop of 25 or so feet since it is a point to point race so I will be going for about an hour bike leg on a 40k bike and run the final 10k at 7:30/mi pace as long as I can hold it.
Friday, July 19, 2013
Week 16 - cutback week
Cutting back this week to give my body a rest so I can do another big week next week. Also cutback weeks are when I see most of my gains.
Sunday: Doing a run instead of a bike since I was a day behind on the long ride last week. Just ran 30 minutes today at an easy pace and did 3.3 miles. Still feeling the high TSS bike day on the trainer from Saturday.
Monday: Rest and an hour at the gym doing strength work.
Tuesday: 7.4 mile run in an hour in the morning and did a FTP test on the trainer in the PM. Wound up getting my FTP set to 261 watts now so I guess my workouts will be harder now on the trainer. I am noticing higher speeds when biking outdoors so it is logical that the FTP is higher.
Wednesday: 9.7 mile run with 3.5 uphill and 3.5 downhill. This is my "long run" since it is a cutback week and it was all done at a conservative pace around 8:40 or so.
Thursday: Rest day.
Friday: Switched my tires to Continental GP 4000 S and got to take them for a spin today on the road. Bike ride after work of 42 miles in just over 2 hours and felt really good and strong, cutback weeks are fun! I did go out at about 19-20mph and came back at 23-25mph. Extra time was due to traffic and lights. Had a race planned for this Sunday, but got an email to say that the waters are too high and the park is closed so therefore it is rescheduled to August 11th.
Saturday: Was going to do a 2 mile race sharpener run with a half mile warmup and half mile cooldown, but with no race I did an easy 5 miler at a real conservative 9 min/mile pace.
Mileage was 63 miles biking this week and 25.5 miles running, so it has been a pretty easy week.
Sunday: Doing a run instead of a bike since I was a day behind on the long ride last week. Just ran 30 minutes today at an easy pace and did 3.3 miles. Still feeling the high TSS bike day on the trainer from Saturday.
Monday: Rest and an hour at the gym doing strength work.
Tuesday: 7.4 mile run in an hour in the morning and did a FTP test on the trainer in the PM. Wound up getting my FTP set to 261 watts now so I guess my workouts will be harder now on the trainer. I am noticing higher speeds when biking outdoors so it is logical that the FTP is higher.
Wednesday: 9.7 mile run with 3.5 uphill and 3.5 downhill. This is my "long run" since it is a cutback week and it was all done at a conservative pace around 8:40 or so.
Thursday: Rest day.
Friday: Switched my tires to Continental GP 4000 S and got to take them for a spin today on the road. Bike ride after work of 42 miles in just over 2 hours and felt really good and strong, cutback weeks are fun! I did go out at about 19-20mph and came back at 23-25mph. Extra time was due to traffic and lights. Had a race planned for this Sunday, but got an email to say that the waters are too high and the park is closed so therefore it is rescheduled to August 11th.
Saturday: Was going to do a 2 mile race sharpener run with a half mile warmup and half mile cooldown, but with no race I did an easy 5 miler at a real conservative 9 min/mile pace.
Mileage was 63 miles biking this week and 25.5 miles running, so it has been a pretty easy week.
Saturday, July 6, 2013
Week 15 ... time to test my mental strength
Some would say that those training for an ironman are not right in the head to begin with. Those training for an ironman that has 12 loops on the bike course and 8 loops on the run are really not right in the head then, right? Well, after this week I am totally sure that I can and will be able to handle those little nuances of the race I decided to enter.
Sunday: raining outside so I did 1 hour, 30 minutes on the trainer with some intervals thrown in (Winchell on trainerroad.com software). Wound up with 33 miles for the day!
Monday: 1 hour and 7 miles of running on the treadmill. Did the first mile real slow as a warmup, did miles 3 and 6 at a 7 min/mile pace and did a cooldown for the last 0.3 miles for a total of 7 miles altogether. After that I went through my strength routine and did chest press, tricep pulldown, shoulder press, leg press, calf press, tibia work, hamstring leg curls and some side to sides to work on my obliques.
Tuesday: Raining again, 40 minutes on the trainer with 3 x 5 minute intervals at about 120% of FTP. Wound up with 14 miles total.
Wednesday: off today, doing long run tomorrow as I have work and then going out with my wife for the day before the 4th.
Thurssday: This is a workout I had circled on my training schedule all year. It was 2 hours and 15 minutes on a track running at LSD pace. I wound up running in 62 circles around the track and logged 15.5 miles at roughly a 8:43/mile pace. I don't run on the track much at all, but my toe was starting to give me problems so I called it a day then.
Friday: Took the day off to catch up on some housework and throw some Continental Grand Prix 4000 S tires on my bike so I can use them for the race next week, 2 weeks after that and then my goal race which is only 8 weeks away.
Saturday: amped up to do a long bike ride I open the garage and see rain. Oh well, I won't let that get me down. I threw on the training wheel, set up the bike in the family room and turned on the tour de france. I did Disaster on trainer road which is a 4 hour, 10 minute training session with 13 different intervals thrown in. Altogether I did 90 miles and it was and probably will be the hardest 4 hour, 10 minute workout I have ever done. I know it will have benefits, but I think tomorrow's run will be a nice and easy one. Planning on 5 x 1600m tomorrow but that may be at a 7 min/mile pace at best.
Great week, but not much running. Next week I will make up a little of the running mileage I missed out on this week with 137 miles biking and only 22.5 miles running.
Sunday: raining outside so I did 1 hour, 30 minutes on the trainer with some intervals thrown in (Winchell on trainerroad.com software). Wound up with 33 miles for the day!
Monday: 1 hour and 7 miles of running on the treadmill. Did the first mile real slow as a warmup, did miles 3 and 6 at a 7 min/mile pace and did a cooldown for the last 0.3 miles for a total of 7 miles altogether. After that I went through my strength routine and did chest press, tricep pulldown, shoulder press, leg press, calf press, tibia work, hamstring leg curls and some side to sides to work on my obliques.
Tuesday: Raining again, 40 minutes on the trainer with 3 x 5 minute intervals at about 120% of FTP. Wound up with 14 miles total.
Wednesday: off today, doing long run tomorrow as I have work and then going out with my wife for the day before the 4th.
Thurssday: This is a workout I had circled on my training schedule all year. It was 2 hours and 15 minutes on a track running at LSD pace. I wound up running in 62 circles around the track and logged 15.5 miles at roughly a 8:43/mile pace. I don't run on the track much at all, but my toe was starting to give me problems so I called it a day then.
Friday: Took the day off to catch up on some housework and throw some Continental Grand Prix 4000 S tires on my bike so I can use them for the race next week, 2 weeks after that and then my goal race which is only 8 weeks away.
Saturday: amped up to do a long bike ride I open the garage and see rain. Oh well, I won't let that get me down. I threw on the training wheel, set up the bike in the family room and turned on the tour de france. I did Disaster on trainer road which is a 4 hour, 10 minute training session with 13 different intervals thrown in. Altogether I did 90 miles and it was and probably will be the hardest 4 hour, 10 minute workout I have ever done. I know it will have benefits, but I think tomorrow's run will be a nice and easy one. Planning on 5 x 1600m tomorrow but that may be at a 7 min/mile pace at best.
Great week, but not much running. Next week I will make up a little of the running mileage I missed out on this week with 137 miles biking and only 22.5 miles running.
Week 14 of training
Week 13 is kind of where your family starts asking why you are spending so much time training for an event when you are not getting paid to do it. You also start to fall short on a house chore here or there and maybe you fall a little behind at work instead. Well, I stayed on track at work and fell behind on a house chore here or there this week, but it is all good and things are still fine at home. :)
Sunday: 20 mile bike ride through roads and bike path, took 1 hour, 7 minutes altogether. Actually ended up passing by some people that were doing the overnight Relay Around Columbus which is a 105 mile relay running race where you have a team of 3 or 6 people to run 3 or 6 legs of an 18 leg, 105 mile race. No pickups or pacing on this ride, just riding out the miles.
Monday: 2 x 20 minute tempo run in the heat, ended up doing 7.5 miles today and my two 20 minute tempos were 2.75 miles and 2.68 miles. Not bad considering it was around 90 degrees outside and humid.
Tuesday: 55 minutes and 19 miles today. Did some warming up and then did the local time trial series where I did 2 laps of 8.4 miles each. Has a fair amount of rolling hills in the course and I did the first loop at 21.8mph and the second at 22.2mph for an average around 22mph. Not bad for a rolling course, plan on continuing to try to improve here.
Wednesday: Long run was squeezed between a doctor appointment and work, so it wound up being 1 hour, 28 minutes for 10 miles instead of a planned 2 hour run, but I would make up the half hour on Saturday.
Thursday: Rest day, I totally rocked the rest day and did nothing at all. This is the one workout that I just nail all the time! lol
Friday: Long bike ride, did 101 miles today in 5 hours, 20 minutes. Not bad at all and after I got past the bike trails and out of the city into the rural roads it really is nice not to have to deal with anything but semi trucks and 2 lane roads. I felt great on this ride and practiced my nutrition. My original plan was to do a 35 mile out, 35 mile back, change bottles and then do another 30 miles but decided to just go 50 out and 50 back (which wound up being a mile over). Nutrition was fine with 1550 calories total (stopped at a gas station to get some more gatorade. Race day I think I will need closer to 2000 calories.
Saturday: Went 9.5 miles in 1 hour, 19 minutes and 30 seconds with about 3.5 miles of uphills and 3.5 miles of downhills. I felt suprisingly good after a long friday! This is good, right?
Feeling great this week and wound up with some good solid mileage of 140 miles biking and about 27 running.
Sunday: 20 mile bike ride through roads and bike path, took 1 hour, 7 minutes altogether. Actually ended up passing by some people that were doing the overnight Relay Around Columbus which is a 105 mile relay running race where you have a team of 3 or 6 people to run 3 or 6 legs of an 18 leg, 105 mile race. No pickups or pacing on this ride, just riding out the miles.
Monday: 2 x 20 minute tempo run in the heat, ended up doing 7.5 miles today and my two 20 minute tempos were 2.75 miles and 2.68 miles. Not bad considering it was around 90 degrees outside and humid.
Tuesday: 55 minutes and 19 miles today. Did some warming up and then did the local time trial series where I did 2 laps of 8.4 miles each. Has a fair amount of rolling hills in the course and I did the first loop at 21.8mph and the second at 22.2mph for an average around 22mph. Not bad for a rolling course, plan on continuing to try to improve here.
Wednesday: Long run was squeezed between a doctor appointment and work, so it wound up being 1 hour, 28 minutes for 10 miles instead of a planned 2 hour run, but I would make up the half hour on Saturday.
Thursday: Rest day, I totally rocked the rest day and did nothing at all. This is the one workout that I just nail all the time! lol
Friday: Long bike ride, did 101 miles today in 5 hours, 20 minutes. Not bad at all and after I got past the bike trails and out of the city into the rural roads it really is nice not to have to deal with anything but semi trucks and 2 lane roads. I felt great on this ride and practiced my nutrition. My original plan was to do a 35 mile out, 35 mile back, change bottles and then do another 30 miles but decided to just go 50 out and 50 back (which wound up being a mile over). Nutrition was fine with 1550 calories total (stopped at a gas station to get some more gatorade. Race day I think I will need closer to 2000 calories.
Saturday: Went 9.5 miles in 1 hour, 19 minutes and 30 seconds with about 3.5 miles of uphills and 3.5 miles of downhills. I felt suprisingly good after a long friday! This is good, right?
Feeling great this week and wound up with some good solid mileage of 140 miles biking and about 27 running.
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