RUN:
1 hour (8 miles)Had a good run today. It was sort of a fartlek run. The pace varied from sub 6 to 10 minute miles. (I found my Garmin 405) I feel strong on the run, but not fast.
Nothing else today. It has been very hard to fit in workouts this past week?
Tuesday, March 30, 2010
Monday, March 29, 2010
Monday, March 29th
RUN:
30 minutes with 15 at "tempo" 5:39pace wanted to hold it for 40 minutes but that was not happening today. Then I sat in the sauna for 5 minutes to teach my body how to sweat again. Getting ready for St. Croix.
Not a good start to a hard 4 week block :(
30 minutes with 15 at "tempo" 5:39pace wanted to hold it for 40 minutes but that was not happening today. Then I sat in the sauna for 5 minutes to teach my body how to sweat again. Getting ready for St. Croix.
Not a good start to a hard 4 week block :(
Weekend March 27th and 28th
Saturday:
BIKE:
Good 2 hour MTB in West Rock. First real MTB ride of the year. Some really hard efforts and some nice spinning. Was good to be back out and the bike position felt good, but may need a setback post to be just right.
RUN:
20 minute ez run with Catherine and Bailey
Sunday:
RUN: had plans for a 2 hour run but ended up running 20 minutes with Catherine and Bailey
BIKE:
Good 2 hour MTB in West Rock. First real MTB ride of the year. Some really hard efforts and some nice spinning. Was good to be back out and the bike position felt good, but may need a setback post to be just right.
RUN:
20 minute ez run with Catherine and Bailey
Sunday:
RUN: had plans for a 2 hour run but ended up running 20 minutes with Catherine and Bailey
Friday, March 26th
BIKE:
3 hours on the road. Change the stem/saddle position from yesterday and felt much better. Leaving it where it is.
RUN:
1 hour run in West Rock up the hill and down the steep side. Again, some fast some slow.
3 hours on the road. Change the stem/saddle position from yesterday and felt much better. Leaving it where it is.
RUN:
1 hour run in West Rock up the hill and down the steep side. Again, some fast some slow.
Thursday, March 25th
BIKE:
Just under 2 hours on the road bike, not the cross bike anymore.
RUN:
50 minutes on the trails with Tyler. Some fast some ez. First run back
Just under 2 hours on the road bike, not the cross bike anymore.
RUN:
50 minutes on the trails with Tyler. Some fast some ez. First run back
Tuesday, March 23, 2010
A few good days off
So I am taking a few days off to rest, recover, de-stress, and get lots of things done that I have been putting off for too long (taxes) So far it feels pretty good. I will return to action on Thursday for the hardest 4 week block of training I have ever done. Fun Stuff!
Sunday, March 21, 2010
Weekend, March 20-21
SWIM:
2000 (30 minutes)
500 free
5x[4 x 50 build/100 fast]
finally have my 100's under 1:05
2000 (30 minutes)
500 free
5x[4 x 50 build/100 fast]
finally have my 100's under 1:05
Friday, March 19th
BIKE:
4:15 road ride. Mix of on and off road (again) Felt a little twinge in my left knee on the way up a steep climb.
RUN:
20 minute run. It was getting late.
4:15 road ride. Mix of on and off road (again) Felt a little twinge in my left knee on the way up a steep climb.
RUN:
20 minute run. It was getting late.
Thursday, March 18th
BIKE:
2:45 bike nice ride all around. Starting to feel a little snap coming back to the legs on the flats and the climbs.
RUN:
20 minutes ez on the trails. It got late.
2:45 bike nice ride all around. Starting to feel a little snap coming back to the legs on the flats and the climbs.
RUN:
20 minutes ez on the trails. It got late.
Wednesday, March 17th
BIKE:
1 hour spin on the bike really ez on the canal trail.
SWIM:
5000 (1:15)
1000 warm up
8 x [400 free@ threshold/4x 100 pull with paddles]
1 hour spin on the bike really ez on the canal trail.
SWIM:
5000 (1:15)
1000 warm up
8 x [400 free@ threshold/4x 100 pull with paddles]
Tuesday, March 16, 2010
"road ride"
according to Mapquest is a paved road. More off road adventures on the road bike!
Tuesday, March 16th
BIKE:
2.5 hours on the road (mostly) Rode through West Rock then Rail Trail and then through East Rock. Good ride on a nice day. Getting better at putting power down around the entire pedal stroke.
RUN#1:
1 hour run. Mix of trails and road. Trying to relax the upper body feels weird but it is getting easier. Running is become more enjoyable, much less jarring and painful.
RUN #2
20 minute evening run with Catherine and Bailey. Really nice way to end the day.
2.5 hours on the road (mostly) Rode through West Rock then Rail Trail and then through East Rock. Good ride on a nice day. Getting better at putting power down around the entire pedal stroke.
RUN#1:
1 hour run. Mix of trails and road. Trying to relax the upper body feels weird but it is getting easier. Running is become more enjoyable, much less jarring and painful.
RUN #2
20 minute evening run with Catherine and Bailey. Really nice way to end the day.
The Ides of March
SWIM:
3000(45 minutes)
1000 free
800 pull
700 swim
500 swim
Felt really weird on this swim, sort of disembodied, like I was not really in the pool. Could not tell if I was swimming fast or not (not) no feel for the water. Got really cold at 3k...got out.
RUN:
1:50 Good run, after the immodium kicked in. Catherine and I got some mild food poisoning from Indian food, and then I go and eat the leftovers. Longest run in maybe, ever.
3000(45 minutes)
1000 free
800 pull
700 swim
500 swim
Felt really weird on this swim, sort of disembodied, like I was not really in the pool. Could not tell if I was swimming fast or not (not) no feel for the water. Got really cold at 3k...got out.
RUN:
1:50 Good run, after the immodium kicked in. Catherine and I got some mild food poisoning from Indian food, and then I go and eat the leftovers. Longest run in maybe, ever.
Weekend March 13th-14th
Saturday:
RUN: 45 minutes on the treamill @ 8.5 mph. Every 5 minutes I went to 12mph for one minute. Felt like I was getting knocked around by the treadmill?
Sunday:
55-60 minute ez run with Bailey and Catherine
RUN: 45 minutes on the treamill @ 8.5 mph. Every 5 minutes I went to 12mph for one minute. Felt like I was getting knocked around by the treadmill?
Sunday:
55-60 minute ez run with Bailey and Catherine
Monday, March 15, 2010
Friday, March 12th
RUN:
AM steady state run effort. Took Bailey with me and he was really tired after 30 minutes of fast running. Stopped a bunch after that so he could keep up. Total was 1 hour with 45 minute at good fast steady state effort.
BIKE:
1:45 on the trainer as warm up then 3x 20 minutes TT effort w/5 minute ez spin. Averaged over 330 watts for each 20 minute effort and over 300 watts for the ride, rest included.
AM steady state run effort. Took Bailey with me and he was really tired after 30 minutes of fast running. Stopped a bunch after that so he could keep up. Total was 1 hour with 45 minute at good fast steady state effort.
BIKE:
1:45 on the trainer as warm up then 3x 20 minutes TT effort w/5 minute ez spin. Averaged over 330 watts for each 20 minute effort and over 300 watts for the ride, rest included.
Thursday, March 11th
SWIM:
5000 (1:30)
1000 free
10 x 50 build to fast @ 50
10 x 50 FAST @ 55
10 x 100 build to fast @ 1:45
10 x 100 FAST @ 1:55
1000 swim w/fins and paddles
This was a hard workout! fast swimming with lots of rest really beat me up. much needed
BIKE:
3 hours in eastern CT with Tyler. One of those rides where you feel good then hit the wall, then feel good, then crack.
5000 (1:30)
1000 free
10 x 50 build to fast @ 50
10 x 50 FAST @ 55
10 x 100 build to fast @ 1:45
10 x 100 FAST @ 1:55
1000 swim w/fins and paddles
This was a hard workout! fast swimming with lots of rest really beat me up. much needed
BIKE:
3 hours in eastern CT with Tyler. One of those rides where you feel good then hit the wall, then feel good, then crack.
Friday, March 12, 2010
Canal Trail
become a paved bike path. I think it is pretty cool as is. And yes we
rode this section on road bikes.
Castle Craig
Wallingford, CT. Looks like the castle from Super Mario Bros to me.
Wednesday, March 10, 2010
Wednesday, March 10th
RUN:
30 minutes ez run
Had the weird low blood sugar thing happen 15 minutes into the run, I had to walk for 20 minutes and then it went away and I finished the run and felt fine. I think I drink too much coffee, because I had a good breakfast?
SWIM:
5000 (1:15)
1000 warm up
5x200 pull @ 2:45
5x 200 swim @ 2:40
5 x 200 swim @ 2:35
5 x 200 swim @ 2:30
I had to put fins on for the last 2 sets. After the past 2 days my legs are just dead weight in the water holding me back.
30 minutes ez run
Had the weird low blood sugar thing happen 15 minutes into the run, I had to walk for 20 minutes and then it went away and I finished the run and felt fine. I think I drink too much coffee, because I had a good breakfast?
SWIM:
5000 (1:15)
1000 warm up
5x200 pull @ 2:45
5x 200 swim @ 2:40
5 x 200 swim @ 2:35
5 x 200 swim @ 2:30
I had to put fins on for the last 2 sets. After the past 2 days my legs are just dead weight in the water holding me back.
Tuesday, March 9th
SWIM:
5000 (1:15)
10 x 500
1 swim
2 pull
3-10 @ 6:40 interval
I had between 25 and 5 seconds rest but averaged about 1:17 on them all.
BIKE:
2 hours.
Did the Canal Trail/West Rock loop. It is a good ride with a steep climb and some great rollers at the end. It is a hard ride.
RUN:
50 minutes in East Rock
Did a bit of everything, fast, slow, up, down. Still working on my form and making a little bit of progress each time out.
5000 (1:15)
10 x 500
1 swim
2 pull
3-10 @ 6:40 interval
I had between 25 and 5 seconds rest but averaged about 1:17 on them all.
BIKE:
2 hours.
Did the Canal Trail/West Rock loop. It is a good ride with a steep climb and some great rollers at the end. It is a hard ride.
RUN:
50 minutes in East Rock
Did a bit of everything, fast, slow, up, down. Still working on my form and making a little bit of progress each time out.
Monday, March 8, 2010
Monday, March 8th
Still looking for a bike and a first race of the season. Any suggestions...
RUN:
1 hour
Tempo on the track.
1 mile warm-up then
6 miles tempo pace about 5:34 pace average.
5:17
5:30
5:40
5:37
5:43
5:36
Not super happy about this run, I thought I would be faster but it is just a start.
I then took Bailey for a 20 minute cool-down run on the trails in West Rock. He went swimming.
P.S. I did this run in shorts and a t-shirt!
SWIM:
note to self... do the swim set before the leg and lung burning run workout next week.
Got in about 1000. Pool was so cold I did a 400IM to get warm. I think I was still chilled from the run effort.
RUN:
1 hour
Tempo on the track.
1 mile warm-up then
6 miles tempo pace about 5:34 pace average.
5:17
5:30
5:40
5:37
5:43
5:36
Not super happy about this run, I thought I would be faster but it is just a start.
I then took Bailey for a 20 minute cool-down run on the trails in West Rock. He went swimming.
P.S. I did this run in shorts and a t-shirt!
SWIM:
note to self... do the swim set before the leg and lung burning run workout next week.
Got in about 1000. Pool was so cold I did a 400IM to get warm. I think I was still chilled from the run effort.
Sunday, March 7, 2010
Weekend
Did nothing this weekend. Saturday was a planned day off, but Sunday I was still beat. Sort of fell sick like I did last weekend? Light headed, and not so good stomach. Sleep and food will cure. Looking for a good week coming up!
Friday, March 5th
SWIM:
4000 (1 hour)
600 free
400 pull
600 @ threshold
400 ez pull
600 @ threshold
400 ez pull
600 @ threshold
400 ez pull
fell apart on the last 600. Held sub 1:15 on all the rest. Beat from good week.
BIKE:
4 hours outside with Tyler. Really cracked at the end. Legs had one speed...soft.
4000 (1 hour)
600 free
400 pull
600 @ threshold
400 ez pull
600 @ threshold
400 ez pull
600 @ threshold
400 ez pull
fell apart on the last 600. Held sub 1:15 on all the rest. Beat from good week.
BIKE:
4 hours outside with Tyler. Really cracked at the end. Legs had one speed...soft.
Thursday, March 4th
Tired today.
BIKE:
2 hours on the trainer as 30 minute warm-up, 30 minutes @ threshold, 5 minutes ez, 20 minutes @ threshold, 5 minutes ez, 10 minutes at threshold, cool-down. Very hard!
RUN:
EZ 45 minute run/jog/hike with Catherine in and Bailey in West Rock.
BIKE:
2 hours on the trainer as 30 minute warm-up, 30 minutes @ threshold, 5 minutes ez, 20 minutes @ threshold, 5 minutes ez, 10 minutes at threshold, cool-down. Very hard!
RUN:
EZ 45 minute run/jog/hike with Catherine in and Bailey in West Rock.
Wednesday, March 3, 2010
Wednesday, February 3rd
BIKE:
1 hour
It was an ez ride all in Z2. I think the past 2 days were harder than I thought. I felt better at the end than at the beginning. I love that.
RUN:
Around 1 hour.
Warm-up then,
5 x 1 mile at 5:30 pace on the treadmill.
This was easier than I thought. Much easier than I remember my first 1 mile efforts last year and 15 seconds per mile faster. Form felt good, like I "took the brakes off"
1 hour
It was an ez ride all in Z2. I think the past 2 days were harder than I thought. I felt better at the end than at the beginning. I love that.
RUN:
Around 1 hour.
Warm-up then,
5 x 1 mile at 5:30 pace on the treadmill.
This was easier than I thought. Much easier than I remember my first 1 mile efforts last year and 15 seconds per mile faster. Form felt good, like I "took the brakes off"
Great running form clip from BBC with Triathlete Tim Don
This is what I am trying to accomplish with my running form...always a work in progress:)
Tuesday, March 2nd
BIKE:
Got in a nice 2 hour ride outside. The legs are fatigued from yesterday's run, but not sore. T and I went up the canal trail and connected it with the back entrance to West Rock, creating what is now my favorite 2 hour loop in the New Haven area. As it gets warmer the Canal Trail will get crowded with walkers, joggers, etc. but for now it is all ours.
RUN:
Got in an ez 30 minute run on the treadmill at 8.5mph. Still working on my form.
SWIM:
2500 (45 minutes)
The pool has been cold!!
600 free
400 pull
100 kick
100 scull
5 x 100 on 1:20
500 @ 1:15 pace
300 pull ez
Got in a nice 2 hour ride outside. The legs are fatigued from yesterday's run, but not sore. T and I went up the canal trail and connected it with the back entrance to West Rock, creating what is now my favorite 2 hour loop in the New Haven area. As it gets warmer the Canal Trail will get crowded with walkers, joggers, etc. but for now it is all ours.
RUN:
Got in an ez 30 minute run on the treadmill at 8.5mph. Still working on my form.
SWIM:
2500 (45 minutes)
The pool has been cold!!
600 free
400 pull
100 kick
100 scull
5 x 100 on 1:20
500 @ 1:15 pace
300 pull ez
Monday, March 1, 2010
Monday, MARCH 1st
Hope that we have many more days like this in March, off to a good start! 50 degrees and sunny!
RUN:
1:45 run. Felt really good at 1:00. Tried to stay loose with the arms, shoulders, and feet. Longest run since....2008!
SWIM:
2500 (45 minutes)
600 free
400 pull
2x [300 @ 1:15 pace
50 fast
200 @ 1:10 pace
50 fast
100 @ 1:05
50 fast]
Pretty much made the first set at the goal times. Came off it on round number 2 but not by much, 1:15 is so much easier now than it was a few weeks ago. I will soon be saying that about 1:10:)
RUN:
1:45 run. Felt really good at 1:00. Tried to stay loose with the arms, shoulders, and feet. Longest run since....2008!
SWIM:
2500 (45 minutes)
600 free
400 pull
2x [300 @ 1:15 pace
50 fast
200 @ 1:10 pace
50 fast
100 @ 1:05
50 fast]
Pretty much made the first set at the goal times. Came off it on round number 2 but not by much, 1:15 is so much easier now than it was a few weeks ago. I will soon be saying that about 1:10:)
Sunday, February 28th
BIKE:
2 hours on the trainer. Warmed up and then did 1 hour of power climb at 75-80 rpms high watts/low cadence. Sweated like a faucet.
RUN:
Tried to go out and get in a good run, pretty much felt like crap. Think I have a little illness or something. Catherine was not feeling well. Very low grade, but effected my weekend.
2 hours on the trainer. Warmed up and then did 1 hour of power climb at 75-80 rpms high watts/low cadence. Sweated like a faucet.
RUN:
Tried to go out and get in a good run, pretty much felt like crap. Think I have a little illness or something. Catherine was not feeling well. Very low grade, but effected my weekend.
Saturday, February 27th
RUN:
30 minutes on the treadmill.
warm-up then 17 minutes at 5:45 pace. Again this felt worse than I hoped.
SWIM:
1000 free (15 minutes)
Pretty much felt worn-out. I got it a long warm-up and then out.
30 minutes on the treadmill.
warm-up then 17 minutes at 5:45 pace. Again this felt worse than I hoped.
SWIM:
1000 free (15 minutes)
Pretty much felt worn-out. I got it a long warm-up and then out.
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