Thursday – 5/22/08
This morning I needed to bike and run, since I can’t run this afternoon, so my time was somewhat limited. I rode the bike for an hour and then ran 6 miles. The bike was a typical ride (on the trainer.) Worked up a good sweat, went back and forth from low to high gears and up and down on the saddle for 18 miles. The run I felt really good. It was cool and I felt hydrated and warmed up so I pushed it a bit and ran 6 miles in about 45 minutes. I had forgot my watch so I’m guesstimating. [24]
Friday – 5/23/08
Two of my favorite words…Rest Day!
Saturday – 5/24/08
Saturday was a big test for me. You see Friday after work Alison and I drove to the lake to spend the weekend with some friends, and I knew that was going to mean late nights, and a little too much fun. But, I made sure I took it easy Friday night, went to bed “relatively” early and was able to get in a nice 12 mile run Saturday morning. Ran about a 9 min/mile pace had to deal with some rolling hills and felt great afterwards. I wasn’t tired, winded, or sore and I was able to enjoy the rest of the day out on the lake and have fun that night. [12]
Sunday – 5/25/08
Wanted to swim, but ended up taking the day off.
Monday – 5/26/08
Got in a good one mile, open-water swim in the lake. [1]
Tuesday – 5/27/08
AM: Road the trainer this morning for an hour with a combination of hard, fast bursts, standing up grinding it out and some recovery. [18]
PM: A great afternoon run. It was hot and sunny, but I did a good job all day of eating right and hydrating and I set out for a 10 miler. I ran at a real good pace, about 8 min/miles and except for a few stomach cramps here and there that I was able to work through I ended up running 11 miles in 1:23. I was spent by the end, and I can tell I was starting to overheat but a splash of cold water from the hose and by the time I was done stretching I felt better. I little sore, but better. [11]
Wednesday – 5/28/08
AM: Ooops! Slept in. Need to swim and lift this afternoon.
Wednesday, May 28, 2008
Wednesday, May 21, 2008
Training Log - Week 16 – 5/15/08 – 5/21/08
Thursday – 5/15/08
AM: Some people argue that an hour on the bike trainer is worth two on the road, and others disagree and say an hour is an hour. I tend to agree with the latter, mostly because I don’t want to short myself of a good workout. But I do understand why some say time on the trainer is more than time out on the road. Mostly because you never stop pedaling, you can’t coast. That said I had a great 1:45 workout this morning. I wanted to go longer but I tired myself out. [31]
PM: Went for a run after work today. Still don’t like running at the end of the day, and it’s more than just a mental thing. I feel like you have to be so careful on what you eat and drink throughout the day, if you run in the afternoon. Not to mention just being a bit tired from work. Anyway, I went out at a real easy pace, and just tried to run for time and not so much distance. I figured dealing with my “afternoon” issues would only help me deal with other issue that will come up during the IM. I ran for about 90 minutes. [10]
Friday – 5/16/08
An unscheduled (but well-deserved and needed) day off!
Saturday – 5/17/08
What a great workout! Bob and I set out for our longest ride, once again. Unfortunately, due to some back pain, Bob had to cut out a little early. I ended up riding 4:05, 68 miles, and 16.7mph average. I know I’m still a bit slow, but I just felt great being able to ride that long, on my own, and without my ipod. I decided I needed to start riding and running without wearing it, so I can get my mind right and ready for the race, where they are not allowed. After the ride, I went out for a run, and I was feeling great. I was running a good pace felt hydrated and energized, and thanks to a new tape job on my left foot, I didn’t have much pain at all. I ran 6 miles in 50 minutes, and I honestly could have gone another five but I had to go home and get ready for a wedding. So like I said, great workout! [74]
Sunday – 5/18/08
Rest Day.
Monday – 5/19/08
My 38th Birthday! Over the last 6 years or so, I have been lucky enough to say that each year I am in the best shape of my life, and this year is no different. I celebrated my birthday morning by going to the gym, walking a mile, hitting the weights and then swimming a mile. [2]
Tuesday – 5/20/08
AM: Rode the bike this morning for 90 minutes. I felt like I should have gone at least 2 hours but I just couldn’t “talk” myself into it. Sometimes I get bored on the trainer. [26]
PM: One word…Hot. I am still having a hard time getting used to running in the afternoon. However, I have come to the realization that in the long run, this might be the best thing for me. I expect it to be hot in Louisville in August, so this hot weather running will hopefully get me prepared. But I need to be better prepared at the end of the day, for each run. I need to do a better job of hydrating, limiting heavy foods, limiting protein, and getting mentally prepared. Yesterday I didn’t do any of those and I had a relatively bad run. I was definitely overheated, under hydrated and my head wasn’t in it. I ran 8 miles but stopped twice to cool down and walk. I know it’s going to be to my benefit, I just need to put in a little extra effort. [8]
Wednesday – 5/21/08
AM: One mile swim this morning. [1]
AM: Some people argue that an hour on the bike trainer is worth two on the road, and others disagree and say an hour is an hour. I tend to agree with the latter, mostly because I don’t want to short myself of a good workout. But I do understand why some say time on the trainer is more than time out on the road. Mostly because you never stop pedaling, you can’t coast. That said I had a great 1:45 workout this morning. I wanted to go longer but I tired myself out. [31]
PM: Went for a run after work today. Still don’t like running at the end of the day, and it’s more than just a mental thing. I feel like you have to be so careful on what you eat and drink throughout the day, if you run in the afternoon. Not to mention just being a bit tired from work. Anyway, I went out at a real easy pace, and just tried to run for time and not so much distance. I figured dealing with my “afternoon” issues would only help me deal with other issue that will come up during the IM. I ran for about 90 minutes. [10]
Friday – 5/16/08
An unscheduled (but well-deserved and needed) day off!
Saturday – 5/17/08
What a great workout! Bob and I set out for our longest ride, once again. Unfortunately, due to some back pain, Bob had to cut out a little early. I ended up riding 4:05, 68 miles, and 16.7mph average. I know I’m still a bit slow, but I just felt great being able to ride that long, on my own, and without my ipod. I decided I needed to start riding and running without wearing it, so I can get my mind right and ready for the race, where they are not allowed. After the ride, I went out for a run, and I was feeling great. I was running a good pace felt hydrated and energized, and thanks to a new tape job on my left foot, I didn’t have much pain at all. I ran 6 miles in 50 minutes, and I honestly could have gone another five but I had to go home and get ready for a wedding. So like I said, great workout! [74]
Sunday – 5/18/08
Rest Day.
Monday – 5/19/08
My 38th Birthday! Over the last 6 years or so, I have been lucky enough to say that each year I am in the best shape of my life, and this year is no different. I celebrated my birthday morning by going to the gym, walking a mile, hitting the weights and then swimming a mile. [2]
Tuesday – 5/20/08
AM: Rode the bike this morning for 90 minutes. I felt like I should have gone at least 2 hours but I just couldn’t “talk” myself into it. Sometimes I get bored on the trainer. [26]
PM: One word…Hot. I am still having a hard time getting used to running in the afternoon. However, I have come to the realization that in the long run, this might be the best thing for me. I expect it to be hot in Louisville in August, so this hot weather running will hopefully get me prepared. But I need to be better prepared at the end of the day, for each run. I need to do a better job of hydrating, limiting heavy foods, limiting protein, and getting mentally prepared. Yesterday I didn’t do any of those and I had a relatively bad run. I was definitely overheated, under hydrated and my head wasn’t in it. I ran 8 miles but stopped twice to cool down and walk. I know it’s going to be to my benefit, I just need to put in a little extra effort. [8]
Wednesday – 5/21/08
AM: One mile swim this morning. [1]
Thursday, May 15, 2008
Training Log - Week 15 – 5/8/08 – 5/14/08
Thursday – 5/8/08
AM: Great workout on the bike trainer this morning. Rode for an hour and a half at a pretty good pace and really worked up a sweat. Felt like I was getting a good leg workout. Tried to make sure I worked both the down and up strokes as well as alternating legs from time to time. [25]
PM: Started out going on a 7 mile run, but I felt so good and ended up adding 3 more for a great 10 mile run. I was working up a sweat, but I was feeling great. Finished in 1:24 so I was averaging a little under a 9 min/mile. [10]
Friday – 5/9/08
AM: Went to the pool (late) after dragging myself out of bed and although I started off working my plan for the morning, a friend of mine who has coached swimmers in the past, came by and we worked on my form a little bit. He was able to give me about 3 or 4 things to work on. So although I didn’t get to finish my workout, I felt good about it, but I am a bit tired today. [1]
Saturday – 5/10/08
Finally, a bike ride with limited wind. Bob and I set out this morning for our longest ride (again.) It seems every weekend’s ride become our longest ride. We rode for 3:53 and 66 miles. We averaged 17mph, and except for some pain in my seat, I felt really good. Wasn’t tired, or sore and actually enjoyed riding for that amount of time. It was a bit warm and I probably could have used some more liquids, but I’m running out of places to put water bottles. Plus, I really think I need to start packing some food to eat as well. Afterwards I went for a run. I was supposed to run at least 35 minutes, but I wanted to do more. I ended up only doing 5 miles in 44 minutes. I really started to get tired and hot. I was kind of disappointed, because I was hoping for at least 60 mins. [71]
Sunday – 5/11/08
Day off.
Monday – 5/12/08
AM: Swim drills and different strokes. Worked on my breathing, and form. [2]
PM: Couldn’t go to the gym, had to work late.
Tuesday – 5/13/08
AM: Bike ride this morning for 90 minutes. [26]
PM: Couldn’t run, had to work late again.
Wednesday – 5/14/08
AM: Swim this morning. I was tired this morning so I tried to sleep as much as I could before having to get up and go to the pool. However, I didn’t get anything to eat or drink really and I paid the price. My feet and legs kept cramping up. I need to make sure I get up early enough to get some hydration and nutrition. [2]
PM: Walked a mile to warm up then did weights and core [1]
AM: Great workout on the bike trainer this morning. Rode for an hour and a half at a pretty good pace and really worked up a sweat. Felt like I was getting a good leg workout. Tried to make sure I worked both the down and up strokes as well as alternating legs from time to time. [25]
PM: Started out going on a 7 mile run, but I felt so good and ended up adding 3 more for a great 10 mile run. I was working up a sweat, but I was feeling great. Finished in 1:24 so I was averaging a little under a 9 min/mile. [10]
Friday – 5/9/08
AM: Went to the pool (late) after dragging myself out of bed and although I started off working my plan for the morning, a friend of mine who has coached swimmers in the past, came by and we worked on my form a little bit. He was able to give me about 3 or 4 things to work on. So although I didn’t get to finish my workout, I felt good about it, but I am a bit tired today. [1]
Saturday – 5/10/08
Finally, a bike ride with limited wind. Bob and I set out this morning for our longest ride (again.) It seems every weekend’s ride become our longest ride. We rode for 3:53 and 66 miles. We averaged 17mph, and except for some pain in my seat, I felt really good. Wasn’t tired, or sore and actually enjoyed riding for that amount of time. It was a bit warm and I probably could have used some more liquids, but I’m running out of places to put water bottles. Plus, I really think I need to start packing some food to eat as well. Afterwards I went for a run. I was supposed to run at least 35 minutes, but I wanted to do more. I ended up only doing 5 miles in 44 minutes. I really started to get tired and hot. I was kind of disappointed, because I was hoping for at least 60 mins. [71]
Sunday – 5/11/08
Day off.
Monday – 5/12/08
AM: Swim drills and different strokes. Worked on my breathing, and form. [2]
PM: Couldn’t go to the gym, had to work late.
Tuesday – 5/13/08
AM: Bike ride this morning for 90 minutes. [26]
PM: Couldn’t run, had to work late again.
Wednesday – 5/14/08
AM: Swim this morning. I was tired this morning so I tried to sleep as much as I could before having to get up and go to the pool. However, I didn’t get anything to eat or drink really and I paid the price. My feet and legs kept cramping up. I need to make sure I get up early enough to get some hydration and nutrition. [2]
PM: Walked a mile to warm up then did weights and core [1]
Wednesday, May 7, 2008
Training Log - Week 14 – 5/1/08 – 5/7/08
Thursday – 5/1/08
Un-scheduled rest day, but it felt great.
Friday – 5/2/08
That’s right! More rest.
Saturday – 5/3/08
WHITE LAKE HALF IRONMAN. Well they were calling for rain and thunderstorms, but what we got was wind and heat. I started out poorly in the swim. For some reason I just couldn’t seem to get in a rhythm and catch my breathe. I just seemed to be breathing way too much, and that may have been the cause of my upset stomach and gas I had for the rest of the race. I finished the swim in 40:09, but that includes a 100-yard run or so down the dock to the first transition mat. My T1 was 3:39, but I felt like it was longer. I need to work on this one. I did the bike in 2:57:30, which was only about 3 minutes faster than last year. I was really hoping for a faster bike, and I’m not sure how much of it was the wind, and how much was evidence that I need more work on the bike. T2 was 2:43 but should have been quicker. I think putting suntan lotion on took too much time, but I was grateful that I did. My run was 1:53:28. I am probably the most disappointed in my run, but with my stomach issues and the heat, I just couldn’t pick up the pace. However, all of that said, I think the most important part of all of it is that afterwards I felt great (and still do.) I can tell my conditioning is better than last year, and all of my training has paid off in that respect. I bettered my time from last year by 4 minutes, but I am definitely in better shape at this point, and ready to jump right back into training. [70.3]
Sunday – 5/4/08
Not that ready. REST DAY!
Monday – 5/5/08
AM: Back to the pool. This morning I did some speed work and tried to make up for my poor swimming on Saturday. [2]
PM: Walking, weights and stretching. [1]
Tuesday – 5/6/08
AM: Had a great bike workout this morning with a combination of speed, low gear and standing work for an hour. [18]
PM: Good for me. Went for a run after work. Not too bad. Still don’t like it, but I need to get it in. I probably felt the fatigue from Saturday more on the run than I have so far this week. My legs were a bit sore, but I got in 7 miles in 1:02. [7]
Wednesday – 5/7/08
AM: Here are the excuses…Up late, tired this morning, had to worry about a friend’s dog were watching for a few days, etc. But I did get up for a swim (a bit late and rushed for time) and got in a little over a mile and a half. I was tired, but I probably could have done more, but I needed to get home to deal with the dogs. [1.5]
PM: Warm-up walk with some core work. [1.5]
Un-scheduled rest day, but it felt great.
Friday – 5/2/08
That’s right! More rest.
Saturday – 5/3/08
WHITE LAKE HALF IRONMAN. Well they were calling for rain and thunderstorms, but what we got was wind and heat. I started out poorly in the swim. For some reason I just couldn’t seem to get in a rhythm and catch my breathe. I just seemed to be breathing way too much, and that may have been the cause of my upset stomach and gas I had for the rest of the race. I finished the swim in 40:09, but that includes a 100-yard run or so down the dock to the first transition mat. My T1 was 3:39, but I felt like it was longer. I need to work on this one. I did the bike in 2:57:30, which was only about 3 minutes faster than last year. I was really hoping for a faster bike, and I’m not sure how much of it was the wind, and how much was evidence that I need more work on the bike. T2 was 2:43 but should have been quicker. I think putting suntan lotion on took too much time, but I was grateful that I did. My run was 1:53:28. I am probably the most disappointed in my run, but with my stomach issues and the heat, I just couldn’t pick up the pace. However, all of that said, I think the most important part of all of it is that afterwards I felt great (and still do.) I can tell my conditioning is better than last year, and all of my training has paid off in that respect. I bettered my time from last year by 4 minutes, but I am definitely in better shape at this point, and ready to jump right back into training. [70.3]
Sunday – 5/4/08
Not that ready. REST DAY!
Monday – 5/5/08
AM: Back to the pool. This morning I did some speed work and tried to make up for my poor swimming on Saturday. [2]
PM: Walking, weights and stretching. [1]
Tuesday – 5/6/08
AM: Had a great bike workout this morning with a combination of speed, low gear and standing work for an hour. [18]
PM: Good for me. Went for a run after work. Not too bad. Still don’t like it, but I need to get it in. I probably felt the fatigue from Saturday more on the run than I have so far this week. My legs were a bit sore, but I got in 7 miles in 1:02. [7]
Wednesday – 5/7/08
AM: Here are the excuses…Up late, tired this morning, had to worry about a friend’s dog were watching for a few days, etc. But I did get up for a swim (a bit late and rushed for time) and got in a little over a mile and a half. I was tired, but I probably could have done more, but I needed to get home to deal with the dogs. [1.5]
PM: Warm-up walk with some core work. [1.5]
Subscribe to:
Posts (Atom)