Enjoying the recovery week so far. Nice 2600 meter swim and 4 mile swim yesterday. Nice easy 60 minute ride today. Just like a few weeks ago, I actually just rode my bike. Such a beautiful day so just explored the roads near my house.
For the rest of the week: 1 swim, 3 runs and a long easy bike.
Wednesday, June 29, 2011
Sunday, June 26, 2011
Recovery Week Coming (and I need it!)
Today, I finished up week 11 (of 20). IMKY draws ever closer. If you recall, I had to move last week's long bike day to Monday to adjust for weather problems last weekend. Had a really good day yesterday, rode a little over 80 miles and did a brick run. I find it hard to believe that just 2.5 years ago when I started this whole endeavor that I could barely ride 12 miles and couldn't run a half a mile.
Weekly totals:
Swim: 6000 meters
Bike: 180 miles
Run: 17 miles run.
The swim total is a little low as I took Thursday off to go to Holiday World with my daughter.
Recovery week schedule:
Monday: Off.
Tuesday: 2600 meter swim; 40 minute run.
Wednesday: 60 minute easy ride.
Thursday: 1500 meter swim; 26 minute interval run.
Friday: Off.
Saturday: 3 hour easy ride.
Sunday: 60 minute easy run.
Next update on Wednesday!
Weekly totals:
Swim: 6000 meters
Bike: 180 miles
Run: 17 miles run.
The swim total is a little low as I took Thursday off to go to Holiday World with my daughter.
Recovery week schedule:
Monday: Off.
Tuesday: 2600 meter swim; 40 minute run.
Wednesday: 60 minute easy ride.
Thursday: 1500 meter swim; 26 minute interval run.
Friday: Off.
Saturday: 3 hour easy ride.
Sunday: 60 minute easy run.
Next update on Wednesday!
Wednesday, June 22, 2011
Finally Got My Long Ride In
A mid-week update...
Finally got that long ride in that was rained out all last weekend. Rode about 65 on Monday, which is normally a day off. Felt good. But still odd to think that I'm still 47 miles away from IM distance.
Did my normal Tuesday swim, which has changed slightly, incorporating more intervals. Today was a 90 minute ride, including a hard 30 minute time trial effort.
Here I am, after the ride.
My friend Jaco says I need to smile more so that's a better effort on my part.
Going to actually take the day off tomorrow, to take my daughter to Holiday World. I'm sure I'll be racking up plenty of walking miles. At the water park, I'll be sure to work on my cycler's tan.
I don't think mine is quite that bad but you get the idea. Basically, my torso is pearly white and if I try to swim in the river on IMKY day like that, I'll be burned to a crisp before I get on my bike. Hopefully, after tomorrow, I won't be so white.
The week finishes up with a swim, long ride/brick run and long run.
See you Sunday.
Finally got that long ride in that was rained out all last weekend. Rode about 65 on Monday, which is normally a day off. Felt good. But still odd to think that I'm still 47 miles away from IM distance.
Did my normal Tuesday swim, which has changed slightly, incorporating more intervals. Today was a 90 minute ride, including a hard 30 minute time trial effort.
Here I am, after the ride.
My friend Jaco says I need to smile more so that's a better effort on my part.
Going to actually take the day off tomorrow, to take my daughter to Holiday World. I'm sure I'll be racking up plenty of walking miles. At the water park, I'll be sure to work on my cycler's tan.
I don't think mine is quite that bad but you get the idea. Basically, my torso is pearly white and if I try to swim in the river on IMKY day like that, I'll be burned to a crisp before I get on my bike. Hopefully, after tomorrow, I won't be so white.
The week finishes up with a swim, long ride/brick run and long run.
See you Sunday.
Sunday, June 19, 2011
Rain, Rain, Go Away!
The weekend plan was for a big ride on Saturday and long run on Sunday. However, it stormed both days so had to make adjustments to the plan. The rain finally stopped on Saturday around 11 so my friend Ken and I went out for a 6.6 mile run. Then I figured I would swap the days and do my long ride/brick run on Sunday.
Well, you can guess what happened. A massive storm rolled through and my ride was washed out again. I can handle some rain but not 60 mph wind in the middle of an electrical storm. Luckily, I have Monday off from training and I'm on vacation this week so I'm going to try again. 4.5 hour ride/brick run.
As a result of all this, my weekly bike total is crap but I will make up for it next week.
Running: 13 miles.
Biking: 25 miles.
Swimming: 6600 meters.
For this week, as noted above, with a change to Monday.
Monday: 4.5 hour ride/brick run.
Tuesday: 2600 meter swim; 40 minute run.
Wednesday: 90 minute ride (with a TT interval in the middle).
Thursday: 3000 meter swim. Might run or take the family to Holiday World, which will give me plenty of exercise.
Friday: 2800 meter swim.
Saturday: 5 hour bike/brick run.
Sunday: 1 hour 20 minute run.
Well, you can guess what happened. A massive storm rolled through and my ride was washed out again. I can handle some rain but not 60 mph wind in the middle of an electrical storm. Luckily, I have Monday off from training and I'm on vacation this week so I'm going to try again. 4.5 hour ride/brick run.
As a result of all this, my weekly bike total is crap but I will make up for it next week.
Running: 13 miles.
Biking: 25 miles.
Swimming: 6600 meters.
For this week, as noted above, with a change to Monday.
Monday: 4.5 hour ride/brick run.
Tuesday: 2600 meter swim; 40 minute run.
Wednesday: 90 minute ride (with a TT interval in the middle).
Thursday: 3000 meter swim. Might run or take the family to Holiday World, which will give me plenty of exercise.
Friday: 2800 meter swim.
Saturday: 5 hour bike/brick run.
Sunday: 1 hour 20 minute run.
Wednesday, June 15, 2011
A Quick Update
Got back into the swing of things yesterday, training-wise, but also snuck in a ride on Monday, my usual day off. I decided to ride the Monday recovery ride with the LBC and took it "embarrassingly slow." Just wanted to stretch my legs a bit.
Yesterday was a swim, short run and then my post-race deep tissue massage. Still experiencing a bit of left hamstring soreness but still felt great running. I guess being sore after a race comes with the territory?
Today was a 1 hour 20 minute ride with a hard time trial effort in the middle. Rode that as hard as I could. Interval training is really helping my run speed so it can only help on the bike as well.
2 swims, 3 runs and a bike ride left for the week.
See you Sunday!
Yesterday was a swim, short run and then my post-race deep tissue massage. Still experiencing a bit of left hamstring soreness but still felt great running. I guess being sore after a race comes with the territory?
Today was a 1 hour 20 minute ride with a hard time trial effort in the middle. Rode that as hard as I could. Interval training is really helping my run speed so it can only help on the bike as well.
2 swims, 3 runs and a bike ride left for the week.
See you Sunday!
Sunday, June 12, 2011
Motoring Toward the Ironman
Week 9 ended today with my first Olympic distance tri, the Motor City Triathlon on Belle Isle in Detroit. Well, I should say, about an Olympic. The run portion was 6.6 miles so it was technically .4 miles longer than the standard distance.
Finished in 3:01:09. If you take into account the extra .4 miles, I break 3 hours easily. I'm pretty pleased with the results.
Swim: 1500 meter open water in 32:25. My first experience in a wetsuit. The water temp was 65 and similar to last year's Motor City, took me a while to get acclimated. I've now learned the hard way to use Body Glide on my neck where the suit can rub. The constricted feeling was also weird but I got over it. Not super fast by any means but if I extrapolate that to IM distance, I'm fine with the number.
T1: 5:26. I'm not terribly concerned that this was slow as everything is a dress rehearsal for IMKY where a slightly slower transition makes a lot less difference.
Bike: 1:14:17 or 18.6 average. I think I could have pushed here much harder and averaged 20+ but I didn't want to be empty when it came to run time. Spent a lot of time in the aero bars as I get more and more used to using them.
T2: 1:20. See T1 :)
Run: 1:07:43 or 10:16/mile. I've never been a fast runner and used my IM strategy of running a mile, walking a minute throughout. A good run.
Overall impressions: a few adjustments to make but feeling really good.
Back to the IM training plan on Tuesday. This week starts the 3rd phase, "Learning to Endure." The idea here is to use all the tools you've learned so far and go longer and longer.
Monday: off.
Tuesday: 2600 meter swim; 35 minute run; deep tissue massage.
Wednesday: 80 minute ride.
Thursday: 2000 meter swim; 35 minute interval run.
Friday: 2000 meter swim.
Saturday: 4.5 hour ride; 30 minute run off the bike.
Sunday: 1 hour 15 minute run.
Finished in 3:01:09. If you take into account the extra .4 miles, I break 3 hours easily. I'm pretty pleased with the results.
Swim: 1500 meter open water in 32:25. My first experience in a wetsuit. The water temp was 65 and similar to last year's Motor City, took me a while to get acclimated. I've now learned the hard way to use Body Glide on my neck where the suit can rub. The constricted feeling was also weird but I got over it. Not super fast by any means but if I extrapolate that to IM distance, I'm fine with the number.
T1: 5:26. I'm not terribly concerned that this was slow as everything is a dress rehearsal for IMKY where a slightly slower transition makes a lot less difference.
Bike: 1:14:17 or 18.6 average. I think I could have pushed here much harder and averaged 20+ but I didn't want to be empty when it came to run time. Spent a lot of time in the aero bars as I get more and more used to using them.
T2: 1:20. See T1 :)
Run: 1:07:43 or 10:16/mile. I've never been a fast runner and used my IM strategy of running a mile, walking a minute throughout. A good run.
Overall impressions: a few adjustments to make but feeling really good.
Back to the IM training plan on Tuesday. This week starts the 3rd phase, "Learning to Endure." The idea here is to use all the tools you've learned so far and go longer and longer.
Monday: off.
Tuesday: 2600 meter swim; 35 minute run; deep tissue massage.
Wednesday: 80 minute ride.
Thursday: 2000 meter swim; 35 minute interval run.
Friday: 2000 meter swim.
Saturday: 4.5 hour ride; 30 minute run off the bike.
Sunday: 1 hour 15 minute run.
Sunday, June 5, 2011
Building Some Heat Acclimation
We've had a string of 90+ F days locally so running/biking in the heat has been the usual. But that's ok because IMKY will almost certainly be hot. Luckily I have some friends who are willing to train out there in this heat with me which makes it so much easier. Not that it's suddenly easy to run/bike in the heat but I am starting to get used to it.
This week was partially recovery so the totals won't be so big. Grand totals: 7300 meters swimming; 15 miles running; and 82 miles on the bike.
This week will be a little different as I have my first race of the season on Sunday, the Motor City Tri (1.5k swim, 23 mile bike, 6.6 mile run). I'm also really excited to see my daughter try the kids version on Saturday, her second triathlon.
Monday: off.
Tuesday: 2400 meter swim; 35 minute run.
Wednesday: 1 hour 20 minute ride with a 30 minute TT interval in the middle.
Thursday: 3000 meter swim; 45 minute interval run.
Friday: off (tapering for Sunday).
Saturday: Volunteering at kids triathlon, will try to test my new wetsuit at the Motor City Tri.
Sunday: Race day!
This week was partially recovery so the totals won't be so big. Grand totals: 7300 meters swimming; 15 miles running; and 82 miles on the bike.
This week will be a little different as I have my first race of the season on Sunday, the Motor City Tri (1.5k swim, 23 mile bike, 6.6 mile run). I'm also really excited to see my daughter try the kids version on Saturday, her second triathlon.
Monday: off.
Tuesday: 2400 meter swim; 35 minute run.
Wednesday: 1 hour 20 minute ride with a 30 minute TT interval in the middle.
Thursday: 3000 meter swim; 45 minute interval run.
Friday: off (tapering for Sunday).
Saturday: Volunteering at kids triathlon, will try to test my new wetsuit at the Motor City Tri.
Sunday: Race day!
Wednesday, June 1, 2011
Enjoying a Recovery Week
Right in the middle of a recovery week. Did something today that I haven't done in a very long time....
I rode my bike.
I know it sounds strange but it seems lately that every bike ride has a purpose, a time limit, a destination. But today, it was a 40 minute easy recovery ride so I just rode around my local area. Listening to the birds, smiling at some the people out and about, exploring new streets, etc.
On another bike related note, I reserved my race wheels from my local tri shop. I'm not willing to spend upwards of $2000 to own a set but for $150, VO2 will do all the work including changing out the cassette and all that to set me up for IMKY. The wheels I'll be getting are these:
Pretty nice for $150 for the week, eh?
For the rest of the week: 2 runs, 2 swims and a ride/run brick. See you Sunday!
I rode my bike.
I know it sounds strange but it seems lately that every bike ride has a purpose, a time limit, a destination. But today, it was a 40 minute easy recovery ride so I just rode around my local area. Listening to the birds, smiling at some the people out and about, exploring new streets, etc.
On another bike related note, I reserved my race wheels from my local tri shop. I'm not willing to spend upwards of $2000 to own a set but for $150, VO2 will do all the work including changing out the cassette and all that to set me up for IMKY. The wheels I'll be getting are these:
For the rest of the week: 2 runs, 2 swims and a ride/run brick. See you Sunday!
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