This That and the Other

Good morning.

I have not blogged since Thursday. But, that does not mean I have not been busy. This week has been a recovery and step back week after the recent half Ironman.

I have been contemplating my training approach considering I have the Chicago Tri, (Olympic distance) Aug 29, Ironman Branson 70.3, Sept 19 and then the Chicago Marathon Oct. 10.

In a way I feel like I am behind the marathon training schedule regarding miles run. But, something needs to give in order to stay healthy. My speed is still with me but I need to maintain my running endurance base.

These are nice problems to have.

Over the last several days I've been busy swimming, biking and running. Most of this took place in Glen Arbor, MI. One thing I took advantage of here is bike training with the hills. This will help prepare me for the 1/2 Ironman Branson coming up in 6 weeks. I have heard that there are some serious hills on that course.

I'm not sure how those hills compare to the ones I've been on here. Some people say to train on 2-5% inclines to prepare. As I laid in bed last night I was visualizing the percentage inclines of the hills I've trained on. They have to be greater than 5%. I was thinking at least 10% inclines that can go for a mile at a time. So, perhaps I will be able to capitalize on the Branson hills and be very competitive in my age group, 50-54.

The last few days looked like this:

Thursday:

15 miles on trainer.

Friday:

1.46 mile swim in Glen Lake and 13.77 mile hilly bike ride.

Saturday:

20.5 mile bike around the Glen Lakes. Run speed session in afternoon:

Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Steps Calories
1 0:08:34 0:08:34 1 77 55 8:34 8:34 6:48 0 135
2 0:07:28 0:07:28 1 0 10 7:28 7:28 6:25 0 135
3 0:06:28 0:06:29 1 11 0 6:28 6:29 5:19 0 133
4 0:07:03 0:07:02 1 0 18 7:03 7:02 5:55 0 133
5 0:00:05 0:00:07 0.01 0 0 9:05 12:43 6:22 0 1
Summary 0:29:39 0:29:40 4.01 88 83 7:23 7:23 5:19 0 537


Sunday:

1.48 mile morning swim in Glen Lake

Medium long slow 9 mile distance run in afternoon

Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:03 0:08:57 1 7 15 9:03 8:57 7:02 121 130 0 94
2 0:09:07 0:09:07 1 101 41 9:07 9:07 7:40 128 137 0 99
3 0:08:45 0:08:46 1 0 72 8:45 8:46 7:49 126 131 0 89
4 0:08:49 0:08:49 1 16 0 8:49 8:49 8:04 137 174 0 94
5 0:08:36 0:08:37 1 13 38 8:36 8:37 7:56 135 151 0 94
6 0:08:43 0:08:42 1 10 0 8:44 8:42 8:06 138 141 0 99
7 0:09:00 0:09:00 1 58 0 9:00 9:00 7:28 140 146 0 103
8 0:08:49 0:08:50 1 59 95 8:49 8:50 7:22 139 151 0 98
9 0:08:38 0:08:38 1 17 10 8:38 8:38 6:29 140 143 0 96
10 0:00:01 0:00:02 0 0 0 7:10 8:01 8:42 139 139 0 0
Summary 1:19:36 1:19:28 9 281 271 8:50 8:49 6:29 133 174 0 866


That's it. Now I feel I can resume more vigorous training since I feel fully recovered.





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" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."

* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin