Good morning.
Went for a nice rainy 6 mile run yesterday. I decided to wake up my fast twitch muscle fibers. The run started with my typical 1 mile warm up and then it was time to start the steady speed increase.
The more I ran the better the legs felt. The rain also felt good.
Sometimes I wonder what the people who are driving by me think of me. Do they think, "that guy is nuts?" I could care less. I just try to watch out for those huge water puddles on the road so a passing car can't throw a road wave at me. Kind of fun.
Today is a swim and bike day. I may just do all three tri disciplines today. Since I already will be swimming and biking my legs feel good enough today to practice a bike to run or brick workout.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:08:59 0:08:50 1 0 8 8:59 8:50 6:37 128 138 0 98
2 0:07:50 0:07:50 1 13 0 7:50 7:50 3:47 137 148 0 93
3 0:07:11 0:07:12 1 0 0 7:11 7:12 5:45 150 154 0 92
4 0:06:56 0:06:56 1 0 0 6:56 6:56 5:45 154 156 0 90
5 0:07:05 0:07:04 1 0 6 7:05 7:04 5:39 154 159 0 91
6 0:07:23 0:07:24 1 0 7 7:23 7:24 6:03 154 157 0 97
7 0:00:01 -- 0 0 0 --:-- 7:27 --:-- -- -- 0 0
Summary 0:45:28 0:45:16 6 13 20 7:34 7:32 3:47 145 159 0 561
-----
" 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
Wednesday, June 9, 2010
Tuesday, June 8, 2010
Working Hard & Liking It!
Good morning.
As I look back on it, yesterday was a busy day. It's funny. I work, I workout, I work some more, workout again, work ends, I have one more workout. I love it though.
It is good to love whatever work you do. It makes life much more enjoyable. Granted, the market has been tough recently with all kinds of worries. But, we will prevail. We always do.
Yesterday's first workout was a little swim. i was contemplating a recovery swim. I warmed up with 500 yards freestyle and ended with 5X100 sprints with20 seconds rest between 100's. My first 100 took 1:44. They got faster from there. I was tired on the last one and decided to take it easy and focus on smooth technique. Surprise, 1:44, taking it easy while a little tired. That got me thinking....only a few seconds difference between hard and sort of easy.
Later in the day I went into my weight room and pounded out a good upper and some lower body exercises. I also started using one of my cables to simulate the pull phase of swimming. This will make my lats stronger for the swim.
After the weights I felt like doing a short 10 mile spin on the trainer. I just worked on a smooth cadence between 90-100 rpms.
My first triathlon is fast approaching on June 27. This is my test tri, a warm up for the 1/2 Ironman July 31. But, I still want to do well in my age group, 50-54. Have I done enough to prepare?
I really am looking forward to this triathlon journey and lifestyle. What better way to stay fit and healthy.
-----
" 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
As I look back on it, yesterday was a busy day. It's funny. I work, I workout, I work some more, workout again, work ends, I have one more workout. I love it though.
It is good to love whatever work you do. It makes life much more enjoyable. Granted, the market has been tough recently with all kinds of worries. But, we will prevail. We always do.
Yesterday's first workout was a little swim. i was contemplating a recovery swim. I warmed up with 500 yards freestyle and ended with 5X100 sprints with20 seconds rest between 100's. My first 100 took 1:44. They got faster from there. I was tired on the last one and decided to take it easy and focus on smooth technique. Surprise, 1:44, taking it easy while a little tired. That got me thinking....only a few seconds difference between hard and sort of easy.
Later in the day I went into my weight room and pounded out a good upper and some lower body exercises. I also started using one of my cables to simulate the pull phase of swimming. This will make my lats stronger for the swim.
After the weights I felt like doing a short 10 mile spin on the trainer. I just worked on a smooth cadence between 90-100 rpms.
My first triathlon is fast approaching on June 27. This is my test tri, a warm up for the 1/2 Ironman July 31. But, I still want to do well in my age group, 50-54. Have I done enough to prepare?
I really am looking forward to this triathlon journey and lifestyle. What better way to stay fit and healthy.
-----
" 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
Monday, June 7, 2010
Weekend Review
Good morning.
Another busy and fun weekend of workouts has transpired. I guess the workouts become more fun and enjoyable as you see signs of progress with your efforts.
A good weekend was all set up by a restful Friday. I took Friday off from all physical activities. As we know, the only time your body becomes stronger is when you recover and rest. You get stronger from the rest. I wanted to get a weight workout in on Friday but after doing one set of pushups I said, "lets rest." Good choice.
Saturday, June 5
I want to do at least one open water swim (OWS) each week. If I can fit in more, I will. Saturday was, OWS, day. I got up early, and enjoyed some coffee as the day began. There was a little rain in the area but so what. I am not even sure I would notice the rain while swimming.
It is such a peaceful scene driving south on Lakeshore Drive in the morning. With the calm lake on your left and the Sun coming up, it is just up-lifting. The lake has that glimmer on it. There always seems to be a lot of activity on the lakefront path. Many runners and bikers were already persuing their morning fitness.
I parked in my usual spot, grabbed my gear and headed for Ohio Street Beech. Once again, quite a few triathletes were already in the water, swimming quietly. Once in a while you would hear an...exhale, like a dolphin.
I was excited to meet some members of the Chicago Tri Club this morning. They provide free gear watch on Saturday mornings. Once dressed in my wetsuit I walked over to gear check and introduced myself. Then it was time to swim.
Water conditions were calm. The water was cool. You really do not notice the cool lake temperature on your legs as you enter the water because of the wetsuit. You just feel a slight pressure from the water. You notice how cool the water is when you put your head down and start swimming. It feels like a cold head ache for just a minute. After that, you are off with the pod.
My goal for the swim was to work on technique, efficiency, sighting, speed and endurance. No stopping. This was my little practice race. So, off I went, heading north. My sights were set way out there on a bouy about .65 miles away. I never see other tri-swimmers go this far. Not sure why.
I would swim, sight, continue. I tried to sight without lifting my head up out of the water. It was working. I was cruising after a while. Just going along. The bouy was getting closer. I decide to swim around it just like what I will do in a triathlon. Around I went and headed back.
Stroke, pull, breathe, sight. Stroke, pull, breathe, sight. The action continued for a while. I would think of technique. How fast am I moving? It felt good and right. My pulls felt strong. The building I decided to aim at was getting closer. I would swim until my finger tips touch sand. I could see the bottom but it is deceiving on how close the bottom is. Ahhh, sand. I stood up and started moving towards the sand and unzipping the wetsuit.
The 1.3 mile swim took 41:40. Not bad. The funny thing was when I walked over to the gear check I started talking with other Chicago Tri Club members, my lats seemed like they wanted to cramp up. My lats were very sore and tired from the swim. I had to stretch them for a while. This was a good pain. A good swim.
When I returned home from the swim I wanted to do my weekly long run. Today was 13/14 miles. It was raining and I enjoy running in the rain. The run went well. I basically retraced my steps when I went for the swim. Instead of driving I ran along the lake. I enjoyed the tunes, the rain and the run.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:00 0:08:48 1 0 7 9:00 8:48 5:48 127 170 0 94
2 0:08:14 0:08:13 1 14 0 8:14 8:13 6:00 135 147 0 90
3 0:08:03 0:07:57 1 0 0 8:03 7:57 6:15 137 147 0 90
4 0:07:58 0:07:54 1 0 20 7:58 7:54 3:41 140 144 0 92
5 0:08:05 0:08:06 1 9 0 8:05 8:06 7:26 142 149 0 97
6 0:08:05 0:08:06 1 0 9 8:06 8:06 7:28 142 145 0 97
7 0:08:06 0:08:01 1 1 0 8:06 8:01 7:35 142 144 0 96
8 0:07:59 0:07:56 1 0 0 7:59 7:56 6:31 143 147 0 95
9 0:08:02 0:08:03 1 0 0 8:02 8:03 7:14 144 148 0 94
10 0:08:11 0:08:09 1 8 7 8:11 8:09 4:25 146 149 0 97
11 0:08:17 0:08:17 1 19 0 8:17 8:17 6:50 139 148 0 85
12 0:08:12 0:08:05 1 0 4 8:12 8:05 6:24 136 145 0 70
13 0:08:36 0:08:37 1 0 4 8:36 8:37 7:27 145 149 0 98
14 0:08:25 0:08:25 1 9 7 8:25 8:25 6:24 149 152 0 102
15 0:00:00 -- 0 0 0 --:-- 8:54 --:-- -- -- 0 0
Summary 1:55:22 1:54:37 14 60 58 8:14 8:11 3:41 140 170 0 1,297
Sunday, June 6
This was long bike ride day. I decided to join some members of the Chicago Tri Club on their Buffalo Grove Sunday 38 mile ride. Good to meet new people. The ride was a nice change for me. Much hillier than my usual routes. The one thing about hills is that they are challenging to go up and very easy coming down. Some of these were butt busters.
So we went 38 miles. The only weird thing that happened was one guy in our group wiped out when he blew a tire during a turn. He was in front and he started swerving back and forth. I avoided him and heard the crash. He was ok and needed help changing his tire so we all stayed around to help.
I enjoyed the group ride and fit in nicely. I think I am one of the stronger riders in that group. I will join them again.
That's all I did this weekend.
Edited by Silentrunner 6/7/2010 5:51 AM
-----
" 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
Another busy and fun weekend of workouts has transpired. I guess the workouts become more fun and enjoyable as you see signs of progress with your efforts.
A good weekend was all set up by a restful Friday. I took Friday off from all physical activities. As we know, the only time your body becomes stronger is when you recover and rest. You get stronger from the rest. I wanted to get a weight workout in on Friday but after doing one set of pushups I said, "lets rest." Good choice.
Saturday, June 5
I want to do at least one open water swim (OWS) each week. If I can fit in more, I will. Saturday was, OWS, day. I got up early, and enjoyed some coffee as the day began. There was a little rain in the area but so what. I am not even sure I would notice the rain while swimming.
It is such a peaceful scene driving south on Lakeshore Drive in the morning. With the calm lake on your left and the Sun coming up, it is just up-lifting. The lake has that glimmer on it. There always seems to be a lot of activity on the lakefront path. Many runners and bikers were already persuing their morning fitness.
I parked in my usual spot, grabbed my gear and headed for Ohio Street Beech. Once again, quite a few triathletes were already in the water, swimming quietly. Once in a while you would hear an...exhale, like a dolphin.
I was excited to meet some members of the Chicago Tri Club this morning. They provide free gear watch on Saturday mornings. Once dressed in my wetsuit I walked over to gear check and introduced myself. Then it was time to swim.
Water conditions were calm. The water was cool. You really do not notice the cool lake temperature on your legs as you enter the water because of the wetsuit. You just feel a slight pressure from the water. You notice how cool the water is when you put your head down and start swimming. It feels like a cold head ache for just a minute. After that, you are off with the pod.
My goal for the swim was to work on technique, efficiency, sighting, speed and endurance. No stopping. This was my little practice race. So, off I went, heading north. My sights were set way out there on a bouy about .65 miles away. I never see other tri-swimmers go this far. Not sure why.
I would swim, sight, continue. I tried to sight without lifting my head up out of the water. It was working. I was cruising after a while. Just going along. The bouy was getting closer. I decide to swim around it just like what I will do in a triathlon. Around I went and headed back.
Stroke, pull, breathe, sight. Stroke, pull, breathe, sight. The action continued for a while. I would think of technique. How fast am I moving? It felt good and right. My pulls felt strong. The building I decided to aim at was getting closer. I would swim until my finger tips touch sand. I could see the bottom but it is deceiving on how close the bottom is. Ahhh, sand. I stood up and started moving towards the sand and unzipping the wetsuit.
The 1.3 mile swim took 41:40. Not bad. The funny thing was when I walked over to the gear check I started talking with other Chicago Tri Club members, my lats seemed like they wanted to cramp up. My lats were very sore and tired from the swim. I had to stretch them for a while. This was a good pain. A good swim.
When I returned home from the swim I wanted to do my weekly long run. Today was 13/14 miles. It was raining and I enjoy running in the rain. The run went well. I basically retraced my steps when I went for the swim. Instead of driving I ran along the lake. I enjoyed the tunes, the rain and the run.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:00 0:08:48 1 0 7 9:00 8:48 5:48 127 170 0 94
2 0:08:14 0:08:13 1 14 0 8:14 8:13 6:00 135 147 0 90
3 0:08:03 0:07:57 1 0 0 8:03 7:57 6:15 137 147 0 90
4 0:07:58 0:07:54 1 0 20 7:58 7:54 3:41 140 144 0 92
5 0:08:05 0:08:06 1 9 0 8:05 8:06 7:26 142 149 0 97
6 0:08:05 0:08:06 1 0 9 8:06 8:06 7:28 142 145 0 97
7 0:08:06 0:08:01 1 1 0 8:06 8:01 7:35 142 144 0 96
8 0:07:59 0:07:56 1 0 0 7:59 7:56 6:31 143 147 0 95
9 0:08:02 0:08:03 1 0 0 8:02 8:03 7:14 144 148 0 94
10 0:08:11 0:08:09 1 8 7 8:11 8:09 4:25 146 149 0 97
11 0:08:17 0:08:17 1 19 0 8:17 8:17 6:50 139 148 0 85
12 0:08:12 0:08:05 1 0 4 8:12 8:05 6:24 136 145 0 70
13 0:08:36 0:08:37 1 0 4 8:36 8:37 7:27 145 149 0 98
14 0:08:25 0:08:25 1 9 7 8:25 8:25 6:24 149 152 0 102
15 0:00:00 -- 0 0 0 --:-- 8:54 --:-- -- -- 0 0
Summary 1:55:22 1:54:37 14 60 58 8:14 8:11 3:41 140 170 0 1,297
Sunday, June 6
This was long bike ride day. I decided to join some members of the Chicago Tri Club on their Buffalo Grove Sunday 38 mile ride. Good to meet new people. The ride was a nice change for me. Much hillier than my usual routes. The one thing about hills is that they are challenging to go up and very easy coming down. Some of these were butt busters.
So we went 38 miles. The only weird thing that happened was one guy in our group wiped out when he blew a tire during a turn. He was in front and he started swerving back and forth. I avoided him and heard the crash. He was ok and needed help changing his tire so we all stayed around to help.
I enjoyed the group ride and fit in nicely. I think I am one of the stronger riders in that group. I will join them again.
That's all I did this weekend.
Edited by Silentrunner 6/7/2010 5:51 AM
-----
" 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
Friday, June 4, 2010
Call Me Flipper
Good morning.
Got a new swim workout from my coach. I tried it yesterday. The only problem was that I left my printed workout on the kitchen counter. So, I did the best I could from memory. The workout looked like this:
Warm up: 300 yards: Time = 7:06
4X300: ( 1st 100 moderate, middle 100 hard, 3rd 100 moderate). The rest interval between 100's is 30 seconds.
-Times: 5:44, 5:39, 5:42, 5:47
4X150: (1st 50 moderate, 2nd 50 hard, 3rd 50 moderate). The rest interval between 150's is 20 seconds.
-Times: 2:51, 2:54, 2:54, 2:49
Cool down, 200 yards: Time 4:10.
Total: 2,300 yards
I left out the third phase: 4X100. I will do this workout again next week. This really is a great test. The minimal rest between sets really makes you work. It's sort of similar to doing running intervals with much less rest. I felt good afterward and felt like I just had a really good swim workout.
Later in the day I got on the bike on the trainer and worked on cadence for 20 miles. The more I read about biking the more I realize the importance of maintaining an 85-110 cadence. Riding with a higher cadence helps keep your legs fresh vs pushing bigger gears using your strong quad muscles.
Today, no swimming, biking or running. Maybe weights.
-----
" 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
Got a new swim workout from my coach. I tried it yesterday. The only problem was that I left my printed workout on the kitchen counter. So, I did the best I could from memory. The workout looked like this:
Warm up: 300 yards: Time = 7:06
4X300: ( 1st 100 moderate, middle 100 hard, 3rd 100 moderate). The rest interval between 100's is 30 seconds.
-Times: 5:44, 5:39, 5:42, 5:47
4X150: (1st 50 moderate, 2nd 50 hard, 3rd 50 moderate). The rest interval between 150's is 20 seconds.
-Times: 2:51, 2:54, 2:54, 2:49
Cool down, 200 yards: Time 4:10.
Total: 2,300 yards
I left out the third phase: 4X100. I will do this workout again next week. This really is a great test. The minimal rest between sets really makes you work. It's sort of similar to doing running intervals with much less rest. I felt good afterward and felt like I just had a really good swim workout.
Later in the day I got on the bike on the trainer and worked on cadence for 20 miles. The more I read about biking the more I realize the importance of maintaining an 85-110 cadence. Riding with a higher cadence helps keep your legs fresh vs pushing bigger gears using your strong quad muscles.
Today, no swimming, biking or running. Maybe weights.
-----
" 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
Thursday, June 3, 2010
Runnin In The Sun
Good morning.
I watched a TV show that I recorded called, Super Humans. There really are some incredible people in this world. I liked the guy with the amazing brain. Numbers, to him, are represented by shapes and colors in his brain. He could recite the numerical value of Pi. Amazing.
I also liked the part about Dean karnazes. Regardless of what people think about him he has done some increadible stuff. He has done running things that I will never get close to.
The part about the women who consider themselves Mermaids was also interesting. They actually make their own tail section and swim with the sea-life. One woman can hold her breath for 5 minutes.
Cool stuff. Gives me hope for my own crazy journeys.
Yesterday was National Running Day. How could I not run on that day? Come on. So, I waited until 4:30 pm, close to the warmest part of the day and went for an easy 6 mile run. I just listened to tunes and enjoyed the warm Sun. Sort of a joy run.
I really liked my low heartrate data.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:10 0:09:03 1 0 7 9:10 9:03 7:54 118 127 0 90
2 0:08:08 0:08:09 1 14 0 8:08 8:09 6:30 129 135 0 92
3 0:08:30 0:08:26 1 0 0 8:30 8:26 7:09 127 137 0 85
4 0:08:34 0:08:26 1 0 0 8:34 8:26 6:53 127 140 0 75
5 0:08:29 0:08:28 1 0 5 8:29 8:28 7:07 129 150 0 77
6 0:08:18 0:08:17 1 0 6 8:18 8:17 7:22 132 139 0 81
7 0:00:43 0:00:40 0.09 0 0 8:01 7:23 7:38 135 142 0 7
Summary 0:51:56 0:51:29 6.09 14 18 8:31 8:27 6:30 126 150 0 507
Today I will swim a new workout that my coach gave me. After that I may hop on the bike. This would be a swim to bike mini brick. I say mini because I need to drive home after the swim workout and then get on the bike so it's not immediate.
Edited by Silentrunner 6/3/2010 7:29 AM
-----
" 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
I watched a TV show that I recorded called, Super Humans. There really are some incredible people in this world. I liked the guy with the amazing brain. Numbers, to him, are represented by shapes and colors in his brain. He could recite the numerical value of Pi. Amazing.
I also liked the part about Dean karnazes. Regardless of what people think about him he has done some increadible stuff. He has done running things that I will never get close to.
The part about the women who consider themselves Mermaids was also interesting. They actually make their own tail section and swim with the sea-life. One woman can hold her breath for 5 minutes.
Cool stuff. Gives me hope for my own crazy journeys.
Yesterday was National Running Day. How could I not run on that day? Come on. So, I waited until 4:30 pm, close to the warmest part of the day and went for an easy 6 mile run. I just listened to tunes and enjoyed the warm Sun. Sort of a joy run.
I really liked my low heartrate data.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:10 0:09:03 1 0 7 9:10 9:03 7:54 118 127 0 90
2 0:08:08 0:08:09 1 14 0 8:08 8:09 6:30 129 135 0 92
3 0:08:30 0:08:26 1 0 0 8:30 8:26 7:09 127 137 0 85
4 0:08:34 0:08:26 1 0 0 8:34 8:26 6:53 127 140 0 75
5 0:08:29 0:08:28 1 0 5 8:29 8:28 7:07 129 150 0 77
6 0:08:18 0:08:17 1 0 6 8:18 8:17 7:22 132 139 0 81
7 0:00:43 0:00:40 0.09 0 0 8:01 7:23 7:38 135 142 0 7
Summary 0:51:56 0:51:29 6.09 14 18 8:31 8:27 6:30 126 150 0 507
Today I will swim a new workout that my coach gave me. After that I may hop on the bike. This would be a swim to bike mini brick. I say mini because I need to drive home after the swim workout and then get on the bike so it's not immediate.
Edited by Silentrunner 6/3/2010 7:29 AM
-----
" 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
Wednesday, June 2, 2010
Not for Faint of Heart
Good morning.
These long weekends always seem to throw my day schedule off. For example, I keep forgetting that it is Wednesday and not Tuesday.
Yesterday was a swimming and biking day. This would be my first back to back swim workout. Maybe I will make it three days in a row.
The swim yesterday was just a 500 yard warm up in 9:45. No problem. Then I decided to once again do 5X100 speed drills. I would start a little slower and try to pick up the pace with each successive 100 yard set.
The first set was 1:50, too slow. The second, 1:40, that's better. The third, 1:39, wooo, cool. Heartrate way up there. The fourth, 1:37, a new PR for a 100. My heart was pounding out of my chest and I though I would lose it. The fifth, 1:44, more of a cool down.
Swimming this hard really gets your heart rate way up there. I think my heart rate was much higher than when I run a 5K. I never feel like that when I run. Totally spent laying on the edge of the pool. Big huge heart beats.
Perhaps that means I can run much harder.
Later in the day I hoped on the bike on the trainer and knocked out another 20 miles. This session was just a bit slower than usual. More of a easy bike ride. Got to do those once in a while.
Today???? No biking. Running, maybe. Swimming, perhaps.
-----
" 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
These long weekends always seem to throw my day schedule off. For example, I keep forgetting that it is Wednesday and not Tuesday.
Yesterday was a swimming and biking day. This would be my first back to back swim workout. Maybe I will make it three days in a row.
The swim yesterday was just a 500 yard warm up in 9:45. No problem. Then I decided to once again do 5X100 speed drills. I would start a little slower and try to pick up the pace with each successive 100 yard set.
The first set was 1:50, too slow. The second, 1:40, that's better. The third, 1:39, wooo, cool. Heartrate way up there. The fourth, 1:37, a new PR for a 100. My heart was pounding out of my chest and I though I would lose it. The fifth, 1:44, more of a cool down.
Swimming this hard really gets your heart rate way up there. I think my heart rate was much higher than when I run a 5K. I never feel like that when I run. Totally spent laying on the edge of the pool. Big huge heart beats.
Perhaps that means I can run much harder.
Later in the day I hoped on the bike on the trainer and knocked out another 20 miles. This session was just a bit slower than usual. More of a easy bike ride. Got to do those once in a while.
Today???? No biking. Running, maybe. Swimming, perhaps.
-----
" 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
Tuesday, June 1, 2010
3 Day Training Bash
Good morning.
Hope you all had a great holiday weekend.
I've been busy. Aside from enjoying the great weather with outdoor activities I also enjoyed lots of training and workouts. The three triathlon disciplines are slowly melding together.
Saturday: Brick 20 Bike & 10 Run
Saturday was a "Brick Day." It was so beautiful out that I had to run. The only way to do that was to "brick it." I got on my bike which was on the trainer and pedaled 20 hard miles. Immediately after the bike I changed my shirt and shorts which I placed nest to the bike, put on my running shoes and went out the door.
The sun was hot but humidity low. It felt great. I decided to really enjoy the run and do 10 miles. This would allow me to run along the lake.
My legs felt very spunky for just riding the bike. I picked up my pace and was cruising. I think the fast cadence on the bike carries over to a faster running cadence. I really felt great the whole way.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:06 0:08:55 1 0 7 9:06 8:55 6:48 123 138 0 94
2 0:07:51 0:07:46 1 14 0 7:51 7:46 6:01 140 145 0 92
3 0:07:43 0:07:43 1 0 0 7:43 7:43 6:09 141 147 0 94
4 0:07:35 0:07:34 1 0 19 7:35 7:34 3:45 145 150 0 92
5 0:07:16 0:07:15 1 7 0 7:16 7:15 6:30 153 155 0 94
6 0:07:31 0:07:31 1 0 7 7:31 7:31 6:55 152 156 0 95
7 0:08:02 0:08:00 1 20 10 8:02 8:00 4:13 147 153 0 98
8 0:07:58 0:07:58 1 9 0 7:58 7:58 5:53 144 151 0 91
9 0:07:55 0:07:52 1 0 3 7:55 7:52 5:43 146 152 0 90
10 0:07:56 0:07:57 1 0 5 7:56 7:57 6:21 152 157 0 101
11 0:04:29 0:04:27 0.47 0 7 9:31 9:25 6:51 143 155 0 47
Summary 1:23:26 1:22:58 10.47 50 57 7:57 7:55 3:45 143 157 0 988
Sunday: 52 Mile Bike & 1 Mile Run, Mini Brick
Sunday was long bike ride day. I decided to go north again and follow last weeks trek. I rode by myself and decided to work harder on pace while maintaining a proper cadence. I worked hard and hit some great speeds while maintaining a 90-110 cadence. Hitting 20-25mph on a flat surface is definitely doable. I just need to increase endurance.
Monday: 1.3 Mile Open Water Swim & 6 Mile Run
Ddecided to go to the lake again and practice open water swims with the wetsuit. As I drove south on Lakeshore Drive the sunlight was shimmering off the glass like lake. The water was still and looked so enticing.
When I walked towards Ohio Street Beach along the lake I could see that there were many triathletes in the water. It was a peaceful and serene scene. The water was still and the sounds of the swimmers broke the silence. I must have seen 20 heads bobbing up and down as they swam. I was happy to see this and could not wait to join them.
I finally got to see the benefits of the wetsuit. I could feel the suit helping me stay more balanced and also bouyant. In these calm conditions I felt much faster. I also realized that I could swim a long time in this wetsuit. Once you loosen up and get in a groove I feel I could have swum for miles. My form was good and efficient.
On a funny note, one way to add some warmth to your body with the wetsuit on is to urinate in it while swimming. Really works. I am looking forward to many more lake open water swims.
Later in the day I went for my six mile run. The humity was high and I liked it. I like to run in the warmest part of the day.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:22 0:09:16 1 0 7 9:22 9:16 5:10 117 127 0 92
2 0:08:26 0:08:26 1 14 0 8:26 8:26 6:42 126 134 0 90
3 0:08:04 0:08:05 1 0 0 8:04 8:05 6:48 131 135 0 91
4 0:07:47 0:07:45 1 0 0 7:47 7:45 6:25 135 151 0 87
5 0:07:56 0:07:56 1 0 6 7:56 7:56 6:25 138 149 0 91
6 0:07:23 0:07:24 1 0 9 7:23 7:24 6:43 142 148 0 88
7 0:00:06 0:00:06 0.02 0 0 6:08 5:38 6:36 148 148 0 1
Summary 0:49:08 0:48:58 6.02 14 22 8:09 8:08 5:10 130 151 0 540
So, all in all it was a terrific holiday weekend.
-----
" 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
Hope you all had a great holiday weekend.
I've been busy. Aside from enjoying the great weather with outdoor activities I also enjoyed lots of training and workouts. The three triathlon disciplines are slowly melding together.
Saturday: Brick 20 Bike & 10 Run
Saturday was a "Brick Day." It was so beautiful out that I had to run. The only way to do that was to "brick it." I got on my bike which was on the trainer and pedaled 20 hard miles. Immediately after the bike I changed my shirt and shorts which I placed nest to the bike, put on my running shoes and went out the door.
The sun was hot but humidity low. It felt great. I decided to really enjoy the run and do 10 miles. This would allow me to run along the lake.
My legs felt very spunky for just riding the bike. I picked up my pace and was cruising. I think the fast cadence on the bike carries over to a faster running cadence. I really felt great the whole way.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:06 0:08:55 1 0 7 9:06 8:55 6:48 123 138 0 94
2 0:07:51 0:07:46 1 14 0 7:51 7:46 6:01 140 145 0 92
3 0:07:43 0:07:43 1 0 0 7:43 7:43 6:09 141 147 0 94
4 0:07:35 0:07:34 1 0 19 7:35 7:34 3:45 145 150 0 92
5 0:07:16 0:07:15 1 7 0 7:16 7:15 6:30 153 155 0 94
6 0:07:31 0:07:31 1 0 7 7:31 7:31 6:55 152 156 0 95
7 0:08:02 0:08:00 1 20 10 8:02 8:00 4:13 147 153 0 98
8 0:07:58 0:07:58 1 9 0 7:58 7:58 5:53 144 151 0 91
9 0:07:55 0:07:52 1 0 3 7:55 7:52 5:43 146 152 0 90
10 0:07:56 0:07:57 1 0 5 7:56 7:57 6:21 152 157 0 101
11 0:04:29 0:04:27 0.47 0 7 9:31 9:25 6:51 143 155 0 47
Summary 1:23:26 1:22:58 10.47 50 57 7:57 7:55 3:45 143 157 0 988
Sunday: 52 Mile Bike & 1 Mile Run, Mini Brick
Sunday was long bike ride day. I decided to go north again and follow last weeks trek. I rode by myself and decided to work harder on pace while maintaining a proper cadence. I worked hard and hit some great speeds while maintaining a 90-110 cadence. Hitting 20-25mph on a flat surface is definitely doable. I just need to increase endurance.
Monday: 1.3 Mile Open Water Swim & 6 Mile Run
Ddecided to go to the lake again and practice open water swims with the wetsuit. As I drove south on Lakeshore Drive the sunlight was shimmering off the glass like lake. The water was still and looked so enticing.
When I walked towards Ohio Street Beach along the lake I could see that there were many triathletes in the water. It was a peaceful and serene scene. The water was still and the sounds of the swimmers broke the silence. I must have seen 20 heads bobbing up and down as they swam. I was happy to see this and could not wait to join them.
I finally got to see the benefits of the wetsuit. I could feel the suit helping me stay more balanced and also bouyant. In these calm conditions I felt much faster. I also realized that I could swim a long time in this wetsuit. Once you loosen up and get in a groove I feel I could have swum for miles. My form was good and efficient.
On a funny note, one way to add some warmth to your body with the wetsuit on is to urinate in it while swimming. Really works. I am looking forward to many more lake open water swims.
Later in the day I went for my six mile run. The humity was high and I liked it. I like to run in the warmest part of the day.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:22 0:09:16 1 0 7 9:22 9:16 5:10 117 127 0 92
2 0:08:26 0:08:26 1 14 0 8:26 8:26 6:42 126 134 0 90
3 0:08:04 0:08:05 1 0 0 8:04 8:05 6:48 131 135 0 91
4 0:07:47 0:07:45 1 0 0 7:47 7:45 6:25 135 151 0 87
5 0:07:56 0:07:56 1 0 6 7:56 7:56 6:25 138 149 0 91
6 0:07:23 0:07:24 1 0 9 7:23 7:24 6:43 142 148 0 88
7 0:00:06 0:00:06 0.02 0 0 6:08 5:38 6:36 148 148 0 1
Summary 0:49:08 0:48:58 6.02 14 22 8:09 8:08 5:10 130 151 0 540
So, all in all it was a terrific holiday weekend.
-----
" 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
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