MONDAY
Run - 1:00:00/6 miles - Moderate Effort Intervals
Swim - 1:20:00/3000m - 500s
TUESDAY
Strength - 1:00:00 - General Strength Training
Bike - 1:15:00/25 miles - Zone 2
WEDNESDAY
Swim - 1:00:00/2600m - 300s Pyramid
Bike - 1:00:00 - Very Easy Pace
THURSDAY
Off Day
FRIDAY
Strength Train - 0:30:00 - Core Exercises
Run - 0:36:00/4 miles - Run Building Effort
SATURDAY
Bike - 3:00:00/50 miles - Long Ride
SUNDAY
Run - 1:00:00/6 miles - Moderate Pace
Swim - 0:45:00/2000m - Open Water Swim
TOTAL TIME THIS WEEK
Projected - 12:50:00
PREVIOUS WEEK
Swim (Projected/Actual)
Time - 2:00:00/2:20:37 Distance - 5000/5100
Bike (Projected/Actual)
Time - 3:45:00/3:42:08 Distance - 40/55.18
Run (Projected/Actual)
Time - 0:30:00/0:30:05 Distance - 0/3
Strength (Projected/Actual)
Time -1:00:00/1:05:00
TOTAL (Projected/Actual)
Time - 7:15:00/7:37:58
Training week is ramping up again. I've been so fat and lazy the last three weeks other than the marathon that it came as a shock to my system to see it on paper. Laughing as I try to figure out how to make it all fit in again.
Sunday, May 8, 2011
Saturday, May 7, 2011
The Scale 5/7/11
THE NUMBER = 243.2 (-0.8 from last week)
Small loss on a recovery week with half the training load. Happy to be moving in the right direction.
Small loss on a recovery week with half the training load. Happy to be moving in the right direction.
Thursday, May 5, 2011
Things I'm Learning - Swimming
The weakest of the three disciplines of triathlon for me - I won't even begin to talk about stroke as I have so far to go. If you are interested in form, here is a link to a website that has the perfect swimmer.
My observations:
When sighting in open water, try to use a point above the water, with higher being better. Buoys in heavy swell or chop can be hard to see. I try to look for features on mountains, buildings, etc. that I can easily identify when possible. It doesn't require me to pick up my head as much and I can get back into proper swim body position faster. When I pass a buoy, I pick my new sighting point off the next buoy and keep going.
To practice swimming straight, use the lane markers in the pool. A drill I will use when I feel like I might not be swimming straight is to get as close to the lane marker in the pool as I can without touching it. I then swim the lane marker looking back toward the center of the lane. My breathing is to the opposite side of the lane marker (marker on my right, I breathe to the left). The goal is to swim the lane without brushing the marker. I find this gives me a greater sense of "feel" in the water. I make sure when I do this drill that I do it with the lane marker both on my right and on my left sides.
Practice breathing bi-laterally. This is huge. Being able to breathe both to the right and the left on demand gives you so much more freedom and confidence in the water. The ability to see where other swimmers are, if there is an open swimming lane you can get into during a mass swim, the ability to breathe away from the swell are all invaluable.
Practice hypoxic breathing. You must have someone with you to do these exercises, but I think it is worth the effort. In the interest of disclosure, there are several sources that disagree with this type of training. What I would say is that I make this a small part of my training in the pool, but I personally have found it to increase my confidence as well as my ability to relax when I miss a breath for whatever reason. Find a series of hypoxic breathing drills here. An additional drill that I do is to swim underwater as far a possible without coming up for air. I will usually do 2-4 efforts at the end of a session, trying to push just a little farther with each effort.
Swim with faster swimmers. See my running post. Swimming with better swimmers makes you work harder. Nobody wants to be last. Faster swimmers are also better technical swimmers. To paraphrase one of my favorite quotes: swimming fast is 90% technique, the other 10% is technique.
A mass start triathlon swim is the aquatic version of a mosh pit. If you wade into the pit, you are going to be bumped, pushed, hit, kicked and grabbed. Mentally welcome it before you ever get into the water. The difference between the mosh pit and the mass swim start is that in the mosh pit it is intentional. Swimmers just have the unfortunate desire to occupy the same space as someone else. Try and stay calm. Stress increases adrenaline and burns additional energy. Remember that, especially in longer events, the swim is there to soften you up. The real work is on the bike and run. Try to relax as much as possible and stay patient.
Foggle anti-fog wipes are the bomb. I am not endorsed by anyone, so if I endorse a product it is because I use it and find a superior benefit from it. Triathlete Shawn Wallace turned me on to these wipes and they are amazing. Totally fog free for an entire swim session. I get usually get 4-5 sessions out of one wipe by replacing it in it's original packet and then putting that in a small zip lock baggie. Buy them here.
Find a pair of goggles that are comfortable. If you find your goggles to be uncomfortable, you should take a look around. There are several major brands and a ton of styles available. I wouldn't make a recommendation that is specific because I have tried multiple styles from one brand and found that some work well while others don't. All I am saying is that a comfortable pair of goggles do exist and you do not have to suffer pain and headaches my friend.
The more desperate things become, the more you need to relax. Call this the quicksand theory: the more you struggle, the faster you eliminate your options and sink. Things are going to happen to you while you are swimming, especially in open water. Goggles kicked off, cramp, stung by a jellyfish, smashed by a wave, shapes/shadows in the water that scare the shit out of you, mouthful of water, disorientation, vomiting, etc. For me, part of the reason I train hard in the water is to give myself the confidence that I can handle it. When I am shocked or scared in the water, the first thing I do is take a mental moment to relax and access where I am at. Then I can make a better effort at working my way through problems. I think it's just a smarter way to swim.
My observations:
When sighting in open water, try to use a point above the water, with higher being better. Buoys in heavy swell or chop can be hard to see. I try to look for features on mountains, buildings, etc. that I can easily identify when possible. It doesn't require me to pick up my head as much and I can get back into proper swim body position faster. When I pass a buoy, I pick my new sighting point off the next buoy and keep going.
 |
| There is a buoy on the middle far right of this picture below the far right island that runs off the picture. Easier to see the island... |
To practice swimming straight, use the lane markers in the pool. A drill I will use when I feel like I might not be swimming straight is to get as close to the lane marker in the pool as I can without touching it. I then swim the lane marker looking back toward the center of the lane. My breathing is to the opposite side of the lane marker (marker on my right, I breathe to the left). The goal is to swim the lane without brushing the marker. I find this gives me a greater sense of "feel" in the water. I make sure when I do this drill that I do it with the lane marker both on my right and on my left sides.
Practice breathing bi-laterally. This is huge. Being able to breathe both to the right and the left on demand gives you so much more freedom and confidence in the water. The ability to see where other swimmers are, if there is an open swimming lane you can get into during a mass swim, the ability to breathe away from the swell are all invaluable.
Practice hypoxic breathing. You must have someone with you to do these exercises, but I think it is worth the effort. In the interest of disclosure, there are several sources that disagree with this type of training. What I would say is that I make this a small part of my training in the pool, but I personally have found it to increase my confidence as well as my ability to relax when I miss a breath for whatever reason. Find a series of hypoxic breathing drills here. An additional drill that I do is to swim underwater as far a possible without coming up for air. I will usually do 2-4 efforts at the end of a session, trying to push just a little farther with each effort.
Swim with faster swimmers. See my running post. Swimming with better swimmers makes you work harder. Nobody wants to be last. Faster swimmers are also better technical swimmers. To paraphrase one of my favorite quotes: swimming fast is 90% technique, the other 10% is technique.
A mass start triathlon swim is the aquatic version of a mosh pit. If you wade into the pit, you are going to be bumped, pushed, hit, kicked and grabbed. Mentally welcome it before you ever get into the water. The difference between the mosh pit and the mass swim start is that in the mosh pit it is intentional. Swimmers just have the unfortunate desire to occupy the same space as someone else. Try and stay calm. Stress increases adrenaline and burns additional energy. Remember that, especially in longer events, the swim is there to soften you up. The real work is on the bike and run. Try to relax as much as possible and stay patient.
Foggle anti-fog wipes are the bomb. I am not endorsed by anyone, so if I endorse a product it is because I use it and find a superior benefit from it. Triathlete Shawn Wallace turned me on to these wipes and they are amazing. Totally fog free for an entire swim session. I get usually get 4-5 sessions out of one wipe by replacing it in it's original packet and then putting that in a small zip lock baggie. Buy them here.
Find a pair of goggles that are comfortable. If you find your goggles to be uncomfortable, you should take a look around. There are several major brands and a ton of styles available. I wouldn't make a recommendation that is specific because I have tried multiple styles from one brand and found that some work well while others don't. All I am saying is that a comfortable pair of goggles do exist and you do not have to suffer pain and headaches my friend.
The more desperate things become, the more you need to relax. Call this the quicksand theory: the more you struggle, the faster you eliminate your options and sink. Things are going to happen to you while you are swimming, especially in open water. Goggles kicked off, cramp, stung by a jellyfish, smashed by a wave, shapes/shadows in the water that scare the shit out of you, mouthful of water, disorientation, vomiting, etc. For me, part of the reason I train hard in the water is to give myself the confidence that I can handle it. When I am shocked or scared in the water, the first thing I do is take a mental moment to relax and access where I am at. Then I can make a better effort at working my way through problems. I think it's just a smarter way to swim.
Tuesday, May 3, 2011
Race Report - 5/1/11 - OC Marathon
Apparently the third choice was the charm. My original choice was to run the Big Sur Marathon, but it sold out before I got my money in. The next choice was going to be the Eugene Marathon in Oregon, but the logistics and time factor were not going to work out, so it was the OC Marathon in Orange County, CA that became the choice.
I made the trip down with the family on Saturday to pick up my bib and spend a little time on the beach (Lulu is big on the water and the sand). The entire trip down was one long "are we there yet?" combined with "Mommy, can you open this?" (regarding some new toys for building sand castles).
Race morning - up at 4:00am to make sure I get there with plenty of time for the 6:00am start. Traffic in this part of the world can be a little rough and although there shouldn't be a problem, I'm not sure how many people are doing the race.
I have a shirt that I had made when I ran my first marathon in Las Vegas. I started this whole journey as a way to get healthy for my family. The goal is to be on this planet long enough to make sure that my daughter has everything she needs to have a good life. The shirt is my message to her and I have worn it for each of the marathons I have run.
The morning weather is nice. Probably in the 60s with very little wind. I know that it will be too warm later, but it feels good getting started. Melissa gets me to the start line with plenty of time and then heads home to go back to bed and bring Lulu back later (staying with friends who kept an eye on her so she could sleep).
I walk over to the start area and pass the time with some active stretching. A bathroom break before the start and then into the corral.
The race started a couple minutes late as the Police needed to finish up on something. People were good natured and excited. With 1,657 marathoners and a little over 8,000 total participants between the half and full marathons as I would find out later, this was a relatively small event. I ended up in the second corral as a result, which was exciting, because I never get this close to the start line.
One of my goals with this race was to run based on perceived effort. I wanted to see how aware I am of how my body is responding and also wanted to try to take my mind out of the equation as much as possible. I wore my Garmin, but taped over the face so I could not see time splits during the race.
From the start, I tried to go at a pace that I felt was easy. As people blew by me, I tried to focus on my breathing and allow myself to relax. I was philosophical: either they were blowing by me because I would never catch up anyway or I would catch them later in the race after they had blown up. I wanted to run a smart race.
The course was very nice with a rolling nature and 4 hills along the way. None of these hills are really steep and prolonged, so the course sets up well to make a good effort.
The first 12 miles of the course are shared by both the full and the half as it snakes back and forth through Newport Beach and then past wonderful views of the Pacific Ocean before heading back inland on it's meandering course toward Costa Mesa.
As always, the volunteers were amazing. I simply cannot thank these people enough for their efforts and kindness. In the first couple aid stations however, the volunteers were overwhelmed with the number of people that were trying to get through the area. It made me wonder if I should start carrying my own water through the race in the future. While the extra weight might not be the best thing during the race, I wonder in the time saved, especially during the early aid stations, wouldn't more than make up for it. Something to consider.
The running went well early in the race, but I had GI issues once again. I seem to be managing it better with each successive race, but I have had to stop in all 3 marathons that I have run. I have to confess that it is very frustrating. I will keep playing with my diet and timing until I find out what works for me. This time, the stop cost me 5 minutes at mile 4.
I was running in the vicinity of the 4:40 pace group to that point. With the stop, they were long gone. I popped a gel and got some water at the aid station before setting off again. I tried to take it easy, but my pace definitely picked up after the stop. I was passing more people than were passing me.
At mile 8 I caught up to the 4:40 people. Wow! I was going faster than I thought. I was tempted to slow down, with a goal of 5 hours, I was obviously way ahead of schedule, but I felt good, so I kept going, moving ahead of the 4:40 people. I was sure that they would catch me somewhere down the road.
Mile 12 brought the split in the race courses and I was amazed at how much the field thinned out. Suddenly there was a lot of room to run. The winds had picked up was things got a little warmer and this stretch was directly into a headwind. I worked on keeping my cadence up and keeping my shoulders and hips moving forward.
As I continued along, I could feel my legs becoming a little heavier as the race progressed. As I passed the mile 16 marker, the 4:40 pacers passed me. I think this was the key point in the race for me. Previously, I would have mentally thrown in the towel. I would have simply said, they got me; it's over. I would have finished, but I would have slowed down further in the process. Instead, I dug in my heels and kept pace with them from about 20 meters behind. That went on until mile 17.5, where I passed them again.
A quick entertaining note on the pacers; the 4:20 pacer was actually behind the 4:40 pacer for about a third of the race. He then blew by everybody at mile 14 while pacing nobody. The little sign was all over the place as he ran and he looked like he was so exhausted that he would pass out at any moment. I lost sight of him at mile 15 and have no idea what his actual time was. The 4:40 pacers were a man and a woman wearing orange vests with the pace times on them. When I passed them for the second time, a third person wearing a black shirt came by with their sign shortly after my pass. I guess he was knighted as the new pacer. He blew by me and I never saw him again. At mile 21, the lady who was the original pacer passed me again and I passed her later at mile 24 while she was getting some water. I never saw her again. The pacers seemed to have had a challenging day.
Mile 23 brought a group of 10 Marines, both male and female, who cruised by me with a fellow Marine who was in an adult-sized jogger. I was inspired by their effort at a time when I was suffering most during the run. I looked at that, the dedication of the soldiers running for a friend and the courage of the man in the stroller and the things he had given up for us and felt a little ashamed at my own weakness. If he could endure what he had, I could suck it up and run another 5K with some dignity.
Everything below the waist hurt now. Mile 24 was my slowest mile and as hard as I was trying, the wheels were coming off. I started looking from one lamp post to the next. Just to the next corner; a mile marker will be coming soon...
I came upon the next aid station, grabbed some water did a gel and shuffled through. As I got to the end of the aid station there was a man standing and watching the runners go by. As I passed him, he jogged up beside me and put his face right next to my ear. He pointed at one of the Marines that had fallen off the pace about 200 meters ahead. "Go get that fucking guy!" I focused on the Marine's red shirt and started to shuffle faster.
I began to pick up the pace again. I was getting, not a second wind, shall we call it a second breeze? Whatever, I was going to ride it home. I caught the Marine at mile 25.5 and patted him on the back as I went by. Pushing I crossed the last intersection and got onto the grounds of the Costa Mesa Expo Center. I started to chase the guy that was running 40 meters ahead of me. Probably 600 meters to go.
People started to scream as I tried to chase him down. At first he didn't realize what was happening, but someone yelled at him. He turned his head and saw me and began to run faster. 400 meters.
The race ended in a long straight away with a 90 degree elbow with 50 meters to go. I was closing the distance on him. If I could catch him by the turn, I might be able to beat him to the line. It's really kind of comical, two guys who are going to finish in the bottom 40% of their age group in a death match at the end of 26 miles for the right to cross a timing strip first. We were both hurting. 100 meters.
People were screaming at both of us now. A group of strangers all caught up in the moment. I saw him turn the corner. I reached for whatever was left. I came around the corner behind him. 50 meters.
He had 3 meters on me and he never let it go. I looked up and saw the clock over the finish line and saw 4:56 and change. I thought I had done better than that, but at least I was going to meet my goal and break 5 hours. As I crossed the finish line, I congratulated the guy who beat me across the line, collected my medal and got some Gatorade, Water and a bag of food a volunteer handed me.
I saw the Marine in the jogger as I left the corral into the area where people were meeting their families. I stopped and thanked him both for being an inspiration to me, and more importantly for the service that had cost him so much. I thought about my Brother-in-law Kelly who is serving in Iraq now and wished a prayer for his safety.
It was then that I peeled the tape off my Garmin and realized that I had done better. The clock was based on gun time, not my personal start time. That brought a rather large smile as I waited for Melissa to come find me and take me to a shower...
Splits from the race:
5K - 31:50 / 10:15 pace
10m - 1:42:22 / 10:15 pace
11m - 1:53:02 / 10:17 pace
13.1m - 2:14:09 / 10:14 pace (PR)
15.5m - 2:38:30 / 10:14 pace
18.6m - 3:16:31 / 10:34 pace
Finish - 4:49:17 / 11:02 pace (PR)
I made the trip down with the family on Saturday to pick up my bib and spend a little time on the beach (Lulu is big on the water and the sand). The entire trip down was one long "are we there yet?" combined with "Mommy, can you open this?" (regarding some new toys for building sand castles).
Race morning - up at 4:00am to make sure I get there with plenty of time for the 6:00am start. Traffic in this part of the world can be a little rough and although there shouldn't be a problem, I'm not sure how many people are doing the race.
I have a shirt that I had made when I ran my first marathon in Las Vegas. I started this whole journey as a way to get healthy for my family. The goal is to be on this planet long enough to make sure that my daughter has everything she needs to have a good life. The shirt is my message to her and I have worn it for each of the marathons I have run.
 |
| My message to Lulu. |
I walk over to the start area and pass the time with some active stretching. A bathroom break before the start and then into the corral.
 |
| Getting to the start. |
One of my goals with this race was to run based on perceived effort. I wanted to see how aware I am of how my body is responding and also wanted to try to take my mind out of the equation as much as possible. I wore my Garmin, but taped over the face so I could not see time splits during the race.
 |
| Running by feel... |
From the start, I tried to go at a pace that I felt was easy. As people blew by me, I tried to focus on my breathing and allow myself to relax. I was philosophical: either they were blowing by me because I would never catch up anyway or I would catch them later in the race after they had blown up. I wanted to run a smart race.
The course was very nice with a rolling nature and 4 hills along the way. None of these hills are really steep and prolonged, so the course sets up well to make a good effort.
The first 12 miles of the course are shared by both the full and the half as it snakes back and forth through Newport Beach and then past wonderful views of the Pacific Ocean before heading back inland on it's meandering course toward Costa Mesa.
As always, the volunteers were amazing. I simply cannot thank these people enough for their efforts and kindness. In the first couple aid stations however, the volunteers were overwhelmed with the number of people that were trying to get through the area. It made me wonder if I should start carrying my own water through the race in the future. While the extra weight might not be the best thing during the race, I wonder in the time saved, especially during the early aid stations, wouldn't more than make up for it. Something to consider.
The running went well early in the race, but I had GI issues once again. I seem to be managing it better with each successive race, but I have had to stop in all 3 marathons that I have run. I have to confess that it is very frustrating. I will keep playing with my diet and timing until I find out what works for me. This time, the stop cost me 5 minutes at mile 4.
I was running in the vicinity of the 4:40 pace group to that point. With the stop, they were long gone. I popped a gel and got some water at the aid station before setting off again. I tried to take it easy, but my pace definitely picked up after the stop. I was passing more people than were passing me.
At mile 8 I caught up to the 4:40 people. Wow! I was going faster than I thought. I was tempted to slow down, with a goal of 5 hours, I was obviously way ahead of schedule, but I felt good, so I kept going, moving ahead of the 4:40 people. I was sure that they would catch me somewhere down the road.
Mile 12 brought the split in the race courses and I was amazed at how much the field thinned out. Suddenly there was a lot of room to run. The winds had picked up was things got a little warmer and this stretch was directly into a headwind. I worked on keeping my cadence up and keeping my shoulders and hips moving forward.
As I continued along, I could feel my legs becoming a little heavier as the race progressed. As I passed the mile 16 marker, the 4:40 pacers passed me. I think this was the key point in the race for me. Previously, I would have mentally thrown in the towel. I would have simply said, they got me; it's over. I would have finished, but I would have slowed down further in the process. Instead, I dug in my heels and kept pace with them from about 20 meters behind. That went on until mile 17.5, where I passed them again.
A quick entertaining note on the pacers; the 4:20 pacer was actually behind the 4:40 pacer for about a third of the race. He then blew by everybody at mile 14 while pacing nobody. The little sign was all over the place as he ran and he looked like he was so exhausted that he would pass out at any moment. I lost sight of him at mile 15 and have no idea what his actual time was. The 4:40 pacers were a man and a woman wearing orange vests with the pace times on them. When I passed them for the second time, a third person wearing a black shirt came by with their sign shortly after my pass. I guess he was knighted as the new pacer. He blew by me and I never saw him again. At mile 21, the lady who was the original pacer passed me again and I passed her later at mile 24 while she was getting some water. I never saw her again. The pacers seemed to have had a challenging day.
Mile 23 brought a group of 10 Marines, both male and female, who cruised by me with a fellow Marine who was in an adult-sized jogger. I was inspired by their effort at a time when I was suffering most during the run. I looked at that, the dedication of the soldiers running for a friend and the courage of the man in the stroller and the things he had given up for us and felt a little ashamed at my own weakness. If he could endure what he had, I could suck it up and run another 5K with some dignity.
Everything below the waist hurt now. Mile 24 was my slowest mile and as hard as I was trying, the wheels were coming off. I started looking from one lamp post to the next. Just to the next corner; a mile marker will be coming soon...
I came upon the next aid station, grabbed some water did a gel and shuffled through. As I got to the end of the aid station there was a man standing and watching the runners go by. As I passed him, he jogged up beside me and put his face right next to my ear. He pointed at one of the Marines that had fallen off the pace about 200 meters ahead. "Go get that fucking guy!" I focused on the Marine's red shirt and started to shuffle faster.
I began to pick up the pace again. I was getting, not a second wind, shall we call it a second breeze? Whatever, I was going to ride it home. I caught the Marine at mile 25.5 and patted him on the back as I went by. Pushing I crossed the last intersection and got onto the grounds of the Costa Mesa Expo Center. I started to chase the guy that was running 40 meters ahead of me. Probably 600 meters to go.
People started to scream as I tried to chase him down. At first he didn't realize what was happening, but someone yelled at him. He turned his head and saw me and began to run faster. 400 meters.
The race ended in a long straight away with a 90 degree elbow with 50 meters to go. I was closing the distance on him. If I could catch him by the turn, I might be able to beat him to the line. It's really kind of comical, two guys who are going to finish in the bottom 40% of their age group in a death match at the end of 26 miles for the right to cross a timing strip first. We were both hurting. 100 meters.
People were screaming at both of us now. A group of strangers all caught up in the moment. I saw him turn the corner. I reached for whatever was left. I came around the corner behind him. 50 meters.
He had 3 meters on me and he never let it go. I looked up and saw the clock over the finish line and saw 4:56 and change. I thought I had done better than that, but at least I was going to meet my goal and break 5 hours. As I crossed the finish line, I congratulated the guy who beat me across the line, collected my medal and got some Gatorade, Water and a bag of food a volunteer handed me.
I saw the Marine in the jogger as I left the corral into the area where people were meeting their families. I stopped and thanked him both for being an inspiration to me, and more importantly for the service that had cost him so much. I thought about my Brother-in-law Kelly who is serving in Iraq now and wished a prayer for his safety.
It was then that I peeled the tape off my Garmin and realized that I had done better. The clock was based on gun time, not my personal start time. That brought a rather large smile as I waited for Melissa to come find me and take me to a shower...
Splits from the race:
5K - 31:50 / 10:15 pace
10m - 1:42:22 / 10:15 pace
11m - 1:53:02 / 10:17 pace
13.1m - 2:14:09 / 10:14 pace (PR)
15.5m - 2:38:30 / 10:14 pace
18.6m - 3:16:31 / 10:34 pace
Finish - 4:49:17 / 11:02 pace (PR)
Monday, May 2, 2011
Monthly Totals - April 2011
SWIM
Time - 9:42:06
Meters - 22,400
Avg Pace - 0:01.6 / meter
BIKE
Time - 4:32:06
Miles - 73.89
Avg Pace - 03:41 / mile
RUN
Time - 24:39:47
Miles - 132.79
Avg Pace - 11:08 / mile
STRENGTH
Time - 2:00:00
EVENTS
None
REVIEW
Swim and run up with strength and bike training down. Prep for the marathon at the beginning of may. Quality of the run workouts was much improved this month.
Bike tuned and aero bars installed during the down time.
Bike and strength volume down, but swim and run were up against 2010 numbers. Not sure what Coach has in mind for the next couple months, but last year run mileage has high over the next three months as I was prepping for the SF Marathon.
Quality of overall workouts felt better this month against March. Looking forward to a little more balance between the disciplines in May.
Time - 9:42:06
Meters - 22,400
Avg Pace - 0:01.6 / meter
BIKE
Time - 4:32:06
Miles - 73.89
Avg Pace - 03:41 / mile
RUN
Time - 24:39:47
Miles - 132.79
Avg Pace - 11:08 / mile
STRENGTH
Time - 2:00:00
EVENTS
None
REVIEW
Swim and run up with strength and bike training down. Prep for the marathon at the beginning of may. Quality of the run workouts was much improved this month.
Bike tuned and aero bars installed during the down time.
Bike and strength volume down, but swim and run were up against 2010 numbers. Not sure what Coach has in mind for the next couple months, but last year run mileage has high over the next three months as I was prepping for the SF Marathon.
Quality of overall workouts felt better this month against March. Looking forward to a little more balance between the disciplines in May.
Weekly Schedule 5/2/11 - 5/8/11
MONDAY
Off Day - Post Marathon Recover
TUESDAY
Swim - 0:50:00/2100m - 25s, 50s, 100s
WEDNESDAY
Bike - 1:00:00/15 miles - Moderate Pace, Flat Course
THURSDAY
Off Day
FRIDAY
Strength Train - 1:00:00
Run - 0:30:00 - Zone 2, Flat Course
SATURDAY
Swim - 1:10:00/2900m - Long Swim
SUNDAY
Bike - 1:45:00/25 miles - Moderate Pace
TOTAL TIME THIS WEEK
Projected - 6:15:00
PREVIOUS WEEK
Swim (Projected/Actual)
Time - 0:40:00/1:18:34 Distance - 2000/3200
Bike (Projected/Actual)
Time - 0:00:00/0:00:00 Distance - 0/0
Run (Projected/Actual)
Time - 6:50:00/6:59:00 Distance - 34.2/39.51
Strength (Projected/Actual)
Time -0:00:00/0:00:00
TOTAL (Projected/Actual)
Time - 7:30:00/8:17:32
Post OC Marathon Recovery Week. Next race is the Double Dipsea.
Off Day - Post Marathon Recover
TUESDAY
Swim - 0:50:00/2100m - 25s, 50s, 100s
WEDNESDAY
Bike - 1:00:00/15 miles - Moderate Pace, Flat Course
THURSDAY
Off Day
FRIDAY
Strength Train - 1:00:00
Run - 0:30:00 - Zone 2, Flat Course
SATURDAY
Swim - 1:10:00/2900m - Long Swim
SUNDAY
Bike - 1:45:00/25 miles - Moderate Pace
TOTAL TIME THIS WEEK
Projected - 6:15:00
PREVIOUS WEEK
Swim (Projected/Actual)
Time - 0:40:00/1:18:34 Distance - 2000/3200
Bike (Projected/Actual)
Time - 0:00:00/0:00:00 Distance - 0/0
Run (Projected/Actual)
Time - 6:50:00/6:59:00 Distance - 34.2/39.51
Strength (Projected/Actual)
Time -0:00:00/0:00:00
TOTAL (Projected/Actual)
Time - 7:30:00/8:17:32
Post OC Marathon Recovery Week. Next race is the Double Dipsea.
The Scale 4/30/11
THE NUMBER = 244.0 (-0.6 from last week)
MEASUREMENTS
Waist = 41.75" (-0.25")
Chest = 46.0" (-0.25")
Calves = 18.0" (+0.5")
Neck = 16.75" (-0.25")
Upper Arms = 15.0" (Unchanged)
Thighs = 24.5" (-1.5")
MEASUREMENTS
Waist = 41.75" (-0.25")
Chest = 46.0" (-0.25")
Calves = 18.0" (+0.5")
Neck = 16.75" (-0.25")
Upper Arms = 15.0" (Unchanged)
Thighs = 24.5" (-1.5")
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