Friday, March 27, 2009

a pre-weekend post

A quick note for some of the closet followers of my blog. I am hearing here and there that people are actually reading this. I would like this to be more interactive. If you read...COMMENT!! let me know what you like or dislike or disagree with or agree with...anything! I would love to hear it!

This week was good. Tuesday: Swam 1500m and tried to beat last weeks time. DID IT. here are the 250m splits like I did last week.
6:17..........35:53 some 2 min plus change faster (last week 38:04)
run 3 miles in 27:28 (9:09 pace)

WED: 18 miles in 1:23:19 reaching my max speed on a bike 35 miles per hour. Same course plus 2 miles as monday done faster and still climbing in henderson on horizon ridge area.

THURS: Stayed up too late with my brother last night so decided to skip am swim then got a migraine in the afternoon. Changed rest day to today.

FRI: run 1 mile up, 8 intervals, and 1 mile down...the goal for today was 9:30 warmup mile, 7 intervals at 8:00 on/9:30ish off, and then 9:30 cool down. here it is actually:
9:38 warm-up
on 7:48/off 9:27
11:10/929 had to wait at light, and had to change the side of the street and wait ruined this one
8:40/10:11 (up hill)
7:59/10:28 POOOPED
1.15 miles in 11:30..........................overall 9:23 pace, 5.24 miles, 49:08

Not bad. Week by week getting stronger. I had some amazing news these last few days. 2 of my wifes cousins have combined to lose nearly 100 pounds in the last few months. With a healthy diet, exercise, and a commitment to thier kids and future. Truely an inspiration and I am very proud of them. Also a runner friend of mine has begun her training to be a faster runner. I wish her luck at her race coming up in the next few months. A quote:

"You also need to look back, not just at the people who are running behind you but especially at those who don't run and never will... those who run but don't race...those who started training for a race but didn't carry through...those who got to the starting line but didn't in the finish line...those who once raced better than you but no longer run at all. You're still here. Take pride in wherever you finish. Look at all the people you've outlasted."
- Joe Henderson

a little long but true. New runners, old runners with new goals, good runners getting better, We inspire each other to get out there and do it. I LOVE IT. Enjoy doing.


Karl Stutelberg said...

do you realize you swan a metric mile, and it wasn't that hard? Could you have done that 6 months ago? I think not.
Question on your intervals. How long is the "on" period, and the "off" period? 2min on/2 min off? I would try and increase if this is the case to 3min on/3min off but keep the same pace, not any faster. You will get a better training benefit the longer the intervals. 3-5 minutes is ideal. The same goes for swimming and biking. If you are monitoring your heart rate it would be the same HR level to maintain on the bike or in the pool for intervals. Nearly 95-100% max HR.
Keep up the good work.

Karl Stutelberg said...

I am talking V02max intervals here.