Another day of sleeping in and rain

Well after a busy night in the ER I decided to sleep in a little this am.  Now I am going to be rushing around late morning and all afternoon.  Work again in the ER from 3-11, come home sleep, and up for an early morning swim and off to the station for another 24 hour shift.

It is freaking raining out again here in Iowa and a little chilly.  I dont mind running in the rain but I am going to be doing this 1 hour and 40 minute run on the treadmill.  Lots of built in intervals coming.  3x8 minutes at  HMP, 15 min at MP and more.  So will report back with the results a little later. 

The body seems to be adjusting again to these intermediate workouts.  Can't say enough about Endurance Nation, the coaches, and our members.  If you have not already please take the time and check them out.  http://www.endurancenation.us/

Looks like a group of the Top double squirrel secret Iowa members will be making a Trek to ride the loops of the Wisc course this Sunday.  They have a little over a 3 hour drive from Cedar Rapids and I have about a 5 hour drive.  Still debating cause I paid to race the Copper Creek Sprint Tri this coming Sunday but on the other hand putting in the long miles and riding the course as much as possible will be priceless.  We also purchased a new tent so going to be talking with the wife about going up for a long weekend and having fun in Madison and spending as much time swimming, biking, and running on the course. 

Like a training partner wrote today one long run down and 8 more to go before race taper. 

Oh yes if anyone needs some hay please let me know cause when it is time to mow the yard or better put when it stops raining it will be time to BAIL the yard.

Talk to you all later....to the dentist for some oral work.  Peace

1248 pm
Well the run is completed and I netted 13.3 miles in 1:40.  Repeats today felt really strong. 
WU: 30' @ z1/LRP
MS: 2 x 8' (4') @ z3/HMP-nailed this mothers at a 6:55 pace
20' @ z1/LRP-Ran at a 8:30 pace
20' @ z2/MP-Ran at 7:24-7:08 pace
WD: Remainder z1/LRP easy jogging / walking.

So happy with the progress the plan/body is making.  Now time to eat, shower, and get ready for 8 sweet hours in the ER. 

Have a great night all.....

Wedneday, June 22, 2010

Today was a day of rush rush rush.  Slept well at the fire station but felt more tired than usual.  The legs did anyway.  The weather was cool and rainy so decided to do the 90 minute bike with intervals on the trainer. FTP workout is always harder on the trainer and today consisted of 4 sets: 10 min, 12 min, 16 min, and 10 min all to be at 95-100%.  Hate to report it was just one of those days that I did not hit them.  When the warm up feels hard I know it is going to be long.  However, I did get the entire 90 minutes in.

Bike Numbers:

Interval 1:
Duration: 10:01
Work: 126 kJ
TSS: 13.8 (intensity factor 0.909)
Norm Power: 210
Power: 0 263 211 watts

Interval 2:
Duration: 12:00
Work: 149 kJ
TSS: 16.1 (intensity factor 0.897)
Norm Power: 207
Power: 0 279 207 watts

Interval 3:
Duration: 16:01 (16:07)
Work: 193 kJ
TSS: 20.3 (intensity factor 0.873)
Norm Power: 202
Power: 0 316 201 watts

Interval 4:
Duration: 10:01
Work: 122 kJ
TSS: 12.9 (intensity factor 0.878)
Norm Power: 203
Power: 0 268 204 watts

Entire workout:
Duration: 1:30:40
Work: 951 kJ
TSS: 98.2 (intensity factor 0.813)
Norm Power: 188
Distance: 25.018 mi
Power: 0 429 175 watts

Next up was the 30 minute brick run with 3x3 minute HMP burst.  Nailed the run and felt good.  Then made a trip to the Altoona Campus to soak in the hot tub.  Tomorrow brings a long run of 1:40.  

Tuesday, June 21, 2010

Well this am brought a 3000 yard swim.  Working on both speed and endurance.  Felt awesome.  Today is a work shift for the fire department so hoped out dried off and to the station.

Once at the station after rig check in and house work hit the run.

Run consisted of 40 minutes of EP/MP and to include 8 strides.  Run also felt strong.

Have a great day.

Race Report interview with Coach Rich from Endurance Nation:
http://enation.libsyn.com/ironman-kansas-race-report-podcast-carl-noftsger-39-pr-

Monday, June 20th..Post workouts

RUN----
The run went well overall but was suprized how tired I felt in the middle of the mile repeats.  Targets hit and I was under a few seconds on each so pleased.  Humid day and noted I had a little more difficulty with the breathing but soldiered on.  I have choosen not to wear a heart rate monitor for any of my runs and I have done this since 11/1/10 and soley concentrated on pace.  WHY?  Cause the pace is the pace no matter what the heart rate is!!!  It has really paid off this season so far for me.

SWIM---

Felt really strong in the water today.  Started with the warm up, then ladders, and two sets of 300's.  All 100's were 1:30's and below so happy with that.  Meeting with my stroke coach 2x next week to work on the dropping elbow when I get tired. 

Now for some calories which is the best part of the day.

!st day of Training

Well the first day started out okay I guess......I was to be in the pool at 0500 with some friends and the body and mind decided to sleep till 0900.  I am usually wide awake by 0430 without an alarm clock.  Oh well like I said back in November I am letting the body dictate when it needs rest this year and this was one of those times. 

Today brings a 60 minute run and it looks like this:
WU: 15' easy, including 4 x 30 strides.--Strides are 30 left foot steps in 20 seconds.
MS: 2 x 1 mile (4') @ z4-5/TP----My z4 runs are at 6:50
WD: 5' easy.

Should end up around 8 miles.  Then off for my swim which is working on Endurance today:

SWIM WORKOUT:

Speed + Endurance

WU: 400 yds/m

MS1:

• 100 as 25 sprint, 75 easy (15 rest)
• 100, as 50 sprint, 50 easy (15 rest)
• 100, as 75 sprint, 25 easy (60 rest)
• 100 sprint, straight into an easy 50
• Repeat 3 more times!
• Set Total: 1600yd

MS2: 2 x 300 (20 ) @ T-pace plus 3 , counting strokes and focusing on form Set Total: 600yd

CD: 100 easy
Total: ~2700yds/m

Well will see you in a couple hours :)

Sunday, June 19, 2011

Happy Fathers Day!!
I met a friend of mine who we often train together but haven't in awhile.  Caleb Pike and I rode/raced the Copper Creek course and then ran a quick 1.25 miles around the lake.  I have to say Caleb took off like a Jack Rabbit out of the nice blue Porty potty and was gone.  I thought I will catch him in the corner of the lake but I was wrong.

The bike course is 12 miles,  mental note to myself and not 14.  We had a great time and practiced riding hill and accelerating down them till we were spun out.  Had a great time.

Bike Numbers:
Duration: 40:12
Work: 469 kJ
TSS: 57.6 (intensity factor 0.933)
Norm Power: 216

VI: 1.11-Ouch, need to get this corrected before race day.

Distance: 13.876 mi

Elevation Gain: 417 ft

Elevation Loss: 434 ft

Grade: -0.0 % (-9 ft)

Min Max Avg
Power: 0 523 194 watts
Cadence: 31 147 86 rpm
Speed: 3 39.1 20.7 mph
Pace 1:32 19:42 2:54 min/mi
Hub Torque: 0 27 7 lb-in
Altitude: 947 1079 1013 ft
Crank Torque: 0 655 189 lb-in
Temperature: 69.8 73.4 71.2 Fahrenheit

Run Below:
http://connect.garmin.com/activity/93384804

Time to spend Father's Day with the family.  Tomorrow brings day 1 of training of the twelve weeks leading up to IRONMAN WISCONSIN!!!!!!

Saturday, June 18, 2011

Today is a shift day here at the firestation.  On the Des Moines Fire Department we work 24 hours and are then off for 48 hours. 

Today was a chest workout followed by 45 minutes of YOGA and stretching.  Right and Left ITB's are tight therefore paid special attention to this area. 

Tomorrow a group of us are biking and running the Copper Creek Tri course in preparation for the sprint tri next Sunday.  Shall be an interesting race d/t the fact we have a 4 hour ride on Saturday followed by a 30 minute run.  On race day we are biking to the race, doing the race, then finishing up with a 3 hour bike ride around the country side of p-hill, Runnells, and M'ville.