TGIF!! Run and Swim day

Slept in this am and got started about 10 am.  Woke up and watched some of the tour while drinking coffee trying and hoping my mojo would return.  Minimally sore after yesterdays long run.  Thanks to my recovery drink, Anabolic Recovery Matrix provided to me by Max Muscle through Pat Thomas.  Check the specifics on this drink out here: http://www.qcmaxmuscle.com/pds/Max_ARM_info.pdf


Quads and hamstrings minimally sore.  The hamstrings are tight just distal to my gluteal muscles so this are hard to target and stretch.  So got to them by rolling to elongate first and them using a tennis ball to pinpoint and get in deep.  Ahhhh always feels good to feel that release.


Off to the gym to do 40 minute of running with 8 sets of 30 seconds uphill strides.  Incline was from 2-4% and speed during the sets were 9.3-11.  Overall miles today was 5.18.  Weekley mileage after today is 44 miles.

RUN:
WU-15 minutes at LRP
6-8 uphill 30 second strides
Remainder of run at LRP or MP depending on how you feel

  Then stretched for a few minutes, changed, and got into the pool.  Note the pool I swim in is a 25 yard pool and they keep it around 82 degree's so it gets hot fast.

SWIM:  Weekly total 10.800 yards.

• Warm up today was 400 yards and I concentrated on front quadrant drills, rolling drills, and bilateral breathing.  Someday the bilateral breathing will get easier, I hope.  Felt weak during the warm up and noted some left elbow pain.  Concentrated on once the arm enters the water to pull all the way through and brush my hand off the hip.  A friend in our local club was watching and noted I was not pushing or pulling all the way through so I was cheating myself.  I have to say I have noticed when this is being done it makes a big difference.  Other issue I have really been concentrating on is the dropping of the right elbow and this is coming slowly but surely.  Over all swim today was 3300.  Today was another day of endurance and then ended with 50's for speed work.

Just think that is Monday through Friday.  This weekend is the bulk of our bike workouts.  Saturday is a 4.5 hour ride followed by a 30 minute run.  We are pushing the bike out just 30 more minutes for a total of 5 hours.  Saturdays bike workout brings us 60 minutes of FTP work then 36 minutes of 85% intensity with the last two minutes of each interval out of the saddle but concentrating on not spiking the watts.  This drill is very difficult for me cause my watts always want to take a jump.  Remainder of the ride is .7-.75 intensity.  Hoping to get 100 miles in. 

Nutrition for Saturdays ride will be 250 calories of Infinite an hour.  This will be mixed in 2-3 hour bottles. I will also have 42 oz of water in the speed fill and will carry gels for supplements if needed.  These are 110 calories each and 60 mg of caffiene.

Sundays ride is 3 hours and the goal here is 100% in the aerobars at 80-85% intensity.  Only time out of the bars is to eat/drink/stretch/pee.

After this weekend we start week 6!!!!!  YEA this is the halfway point.  

• Wednesday of next week I am riding from Boone, IA to Altoona, IA with some friends in Ragbrai.  
• Thursday I leave for my Tri camp in Madison, Wisc and will be doing some big time riding and running.
• Thursday is a piece of heaven cause it consists of a 6-8 mile run.
• Friday is a 112 mile bike on the Ironman Wisc course followed by a 6 mile run
• Saturday is a repeat of Friday
• Sunday we are running one loop of the Ironman Wisc run course.  So will consist of leaving from T2 and running 13.1 miles.   We are then dismissed and heading home.  

The camp is being put on my Coach Rich from Endurance Nation.  He will also be giving his 4 Keys speech, going of the transitions with us and giving other insider pointers.  This will be nice d/t the fact come race day 9/11/11 I will have spent some hours on the course.  

As always be safe out there and always be on the defense when riding.  Remember to be respectful and stop at all stop signs, obey the traffic lights, and when you get the occasional honk and mouth just wave and smile.

GOD Bless!!!!

Long Run # 5 done!!!!

Well after working 12 hours of a time trade at the firehouse and getting 2 hours of sleep I decided that I had better knock out my long run for the day or it wasn't going to get done.  BTW you owe me Sposeto!!!


Workout today was:

WU: 30' @ z1/LRP MS:  3 x 8' (4') @ z3 / HMP-Pace is 6:55 45' @ z1 / LRP---Pace is 8:50 20' @ z2 / MP----Pace is 7:19 CD: 5' easy jogging / walking. After yesterdays VO2 max work I had some left knee pain but today's run faired me well.  Ended up at 15.26 miles in 120 minutes (2hours).  Since Sunday I have now logged 38 miles with Friday and Saturday left to run. Getting excited for Saturday cause I will be hopefully be logging my first ever century ride followed by a 30 minute brick run. Getting up at 4 am and hitting it then meeting some members from our local tri club and finishing off the last 1.5-2 hours of riding.  Trying to find the ride tri shorts to ride in.  So far the most comfortable is my K-Swiss bibs.  Need to fiqure it out my Wisc.   Post recovery drink I am using is:  ARM from Max Muscle.  Info below: http://mma.clvr.tv/product-profile-arm-by-max-muscle/ Now feet up watching the tour.   Sending prompts out to Endurance Nation for the coaching this season.  Please check them out here: http://www.endurancenation.us/ Check out our local tri club...aTc (Altoona Tri Club) http://www.altoonatriathlonclub.com/ Looking for a local coach who wil spend time with you and explain things in detail...Check out coach Bernie at Thrive Multisport LLC below: http://www.thrivemultisport.com/

HUMP DAY

Well today was to be an hour ride working on VO2 max bursts at 30 seconds on and 30 seconds off with 16 sets of them.  The ride turned into a two hour ride in 88 degree freaking weather, humid with a dew point at 80 degrees.  The vo2 max started well and by number 14 I thought my heart was going to burst.  Max HR though only hit 169.

I new it was going to be long when a training partner said well lets take the Farrar loop that will be about an hour.  I was down with it but was smiling inside cause I new it was extra training miles for me.  The funny part of this story is the person that wanted to do the Farrar loop disappeared and never made it for the 30 min run.  I got a text that said......quote "I am pooped you will be doing the run without me.  Thanks for the ride".  We smiled.......

Goal race weight 145 pounds.  Weight today 149.6.  Looks like I get doughnut holes and chocolate milk for the perfect balance of carbs, fat, and protein.  Ahhhh, mmmm so good :)

BIKE WORKOUT:
entire workout ():Duration: 1:53:53
Work: 1089 kJ
TSS: 126.7 (intensity factor 0.828)
Norm Power: 191
VI: 1.2
Pw:HR: -3.47%
Pa:HR: 16.96%
Distance: 36.558 mi
Elevation Gain: 565 ft
Elevation Loss: 574 ft
Grade: -0.0 % (-4 ft)
Min Max Avg
Power: 0 651 159 watts
Heart Rate: 67 169 146 bpm
Cadence: 30 246 88 rpm
Speed: 0 36.7 19.2 mph
Pace 1:38 0:00 3:08 min/mi
Hub Torque: 0 27 6 lb-in
Altitude: 904 1103 1021 ft
Crank Torque: 0 1007 154 lb-in
Temperature: 82.4 93.2 88.2 Fahrenheit

The run following the bike was a hot suffer fest but we mustard through it.  We decided with the hot and humidity to adjust our slow pace and overall it wasn't to bad.  Stopped at someones sprinkler system and wetted down the running hat....ahhh that felt great for 30 seconds. 

RUN WORKOUT:
http://connect.garmin.com/activity/100514247

Working at the firehouse fulfilling a time trade from 1900-0700 then to get in the 120 minute run tomorrow morning.  I have decided in order to nail my half marathon and marathon pace's that I will be doing the run on a treadmill vs in 90 degree heat.  Then a nice dip in the pool and a soak in the hot tub.

As always be safe out there and train smart.

Ruby Tuesday

Well after a very busy shift I came home and mowed the lawn before it got sizzling hot and headed off for my swim.  Decided to do Fridays swim today instead of Tuesdays.

Swim consisted of: Total time 1:15
Endurance
WU: 300 yds/m
MS1:
3 x 400 (20 ) @ T-pace plus 3
4 x 300 (15 ) @ T-pace plus 3
5 x 200 (10 ) @ T-pace plus 3
Set Total: 3400
MS2: 6 x 50 (20 ), as odds Fast, evens Easy Set Total: 300
CD: 100 easy
Total: ~4100yds/m

Babying a headache I have now but time to go work in the Emergency Room with the gang for the next 8 hours.

Continues to be blazing hot here in Iowa.  With heat index as of 1410 the temp is 108 degrees F, Wind SW at 6 mph, Humidity 46% but the dew point is 73 degrees F. UV index 8-very high.  Be careful out there.

Tomorrow brings a 60 minute ride but with 16 30/30's at Zone 5 followed by a 30 minute brick run.  Going to be doing these first thing in the am to beat some of the heat.

Be safe out there......

Monday....Week 5 of 12 weeks plan

This am brought a 3300 yard swim.  Felt good but a little stiff from the weekend.

Swim consisted of:
Endurance
WU: 400 yds/m
MS1:

• 2 x 500 (20 ) @ T-pace plus 3 seconds
• 2 x 400 (15 ) @ T-pace plus 3 seconds
• 2 x 300 (10 ) @ T-pace plus 3 seconds
• 100 easy
• Set Total: 2500

MS2: 6 x 50 (20 ), as odds Fast, evens Easy Set Total: 300
CD: 100 easy
Total 3300 yards

Workday so hopped out, dried off and headed to the station.  Did rig work, house work, made a bed, and then to the treadmill for the run.

Runs consisted of: 60 minutes total:

WU: 15' easy, including 4 x 30 strides.
MS: 5 x 1/2 mile (3') @ z4-5/TP
WD: 5' easy.

Went just a shy long and ended with 8.78 miles.  Again a little sore from last week and this weekend but got it done.

Throughout the day will stretch and roll.  Concentrating more on the diet and trying to hone in on the 145 race weight goal.  I have been holding steady around 152-155 consistently.

Enjoy

okiboji tri done

Well the tri is over and another PR to add to add to my resume for the year of 2011.  Overall power numbers will have to add later cause I can't download it till home.

Weather here was perfect!!!  A little humid, slight south wind and not a cloud in the sky.

Swim was 0.6 of a mile and time was 15:14 (31/287)

Bike was 18 miles and time was 45:09....6th fastest bike of the day!! 6/287  According to my computer my average speed was 23.89.  Not sure what my Pnorm was but at one time I looked down on a slight uphill and it was 389 watts so I thought for sure I was going to fall apart on the run but didn't care cause I wanted to really push the bike.  I felt great the whole ride.

Calories on the bike = 120
Drank 1/2 liter of water

Run: was suppose to be 5.5miles but ended up being 4.56 and my time was 32:47 (29/287).  I really did have a lot left in the tank at the end.  I was saving a little for the last two miles but it was a little to late once we were entering the park and found out the course was a mile short.

Felt strong afterwards and wanted to go for a little ride with a group but we had some boating and tubing to do.

Came back to Hotel sat in the hot tub, then showed, and relaxed for awhile.  Then met up with Troy and Lea for some boating time.

The kids tubed for a couple of hours and then we headed to Barefoot bar for a couple cold brews, chips, salsa, and nachos.  Afterwards came home and relaxed.

We then met up for supper.  Had a great chef salad with sea food and probably a gallon of water.

Now in the room, feet up and watching the Tour.

Meeting Troy in the morning for 2 hour or so run.  Need to try and nail my goal miles for the week but just don't think that 60mile mark will be nailed.  Should end up around 47 but I will take it.

another day in Boji

Well today was a blast and full of good times.

Actually slept in today until 0715!!!!  Loved every minute of it.  No workout today until Troy arrived.  We then took the boat out and went for an approximate 1200 yard open water swim.  Def going to be a wet suit swim tomorrow cause the water was a bit chilly but once in it for awhile it felt great.

After boating with the kids we headed to packet pick up.  Swift and easy.  Informed the race director of the incident that happened on his race course.  He noted it and stated that is why they are having police escorts and several other officers on the bike course tomorrow.  That will be nice :).

Then met at our annual carb loading place for our dinner.  Hell I have did nothing but carb load and eat junk all damn weak and it feels good to just let loose of it all.

Sitting in Hotel now while the wife and children are out looking at shops, the pool and just traveling about.

Have all tri stuff laid out I think.  To bed early.  Morris picking me up at 0530.

My swim wave is 39 and under.  When I asked they stated we all go at once.  Looks to be about 200 in my age group so it should be a good time.  No big goals tomorrow but to just go all out and leave nothing on the race course.

Be safe out there friends.

Noftsger