Better rest, better nutrition, and better training. This block is going to be a lot better than the last training block. Just to reiterate: I am training for this 1/2 iron distance triathlon using a 10 day work week instead of the traditional 7. I left my schedule at work and I wasnt able to review my first block. So here it goes.
Block 1:
Swim-1750 meters
Bike-15 miles plus trainer
Ran-13 miles
Missed 1 run and a swim/bike brick so it was 1000 meters short on the swim and 25 mile short on the bike...Id grade that brick a C...good thing its only the first one.
Since the last post:
Friday-Intervals...it had been a few weeks with no speed work, which is probably why run had been the lesser of the 3 disciplines lately. Planned for 1 mile warm-up, 4 X 3 min on/off, 1 mile cool down and actually had 0.9 mile warm-up, 2 X 3 min on/off (on times were 7:42 pace and 8:36), and finished em up with 1.77 mile cool down. Total of 4 miles. Its amazing how much you lose if you dont do them.
Saturday-Long bike. I did the middle half of the Silverman course. Total of 33.66 miles in 2:21:29. Ave pace of 14.3 miles/hr. I think with more training I will be able to do reach over 15 mph. My legs got pooped on a mile and a 1/2 upgrade and speed was out after that. I did not include the 3 sisters which are going to be gnarly. Overall good ride. Beautiful ride out by the lake on Northshore.
Today (Sunday)-My first brick in a while. 30 min on the trainer in a moderate high gear with a high cadence. Slow transition to run and then 8 miles. It was slow but faster than last weeks on the same route. I walked some as I feel the soreness from yesterdays ride. Overall decent workout today.
The rest of this week is going to be a challenge to get my training done. I am going to be out of town for my first vacation in almost 5 years. I will be in Hawaii. I am hoping to have some swims in the ocean, runs near the beach, and there is a chance I make take a long bike ride on a long stretch of road. This long stretch of road is Queen K highway where they do this race every year. Yes it is the bike course for the IronMan. I may do about 30 or 40 miles of it for my dreams. Something to think about on boring rides, on the trainer, or in my dreams. I should be able to mobile blog so I am excited for new places to train. Quote:
Do not let what you cannot do interfere with what you can do. -John Wooden
What can you do?
Showing posts with label Silverman. Show all posts
Showing posts with label Silverman. Show all posts
Sunday, July 19, 2009
Monday, July 6, 2009
A weekend to remember
If you think running 30 miles continuously is an achievement Id say your on to something. If you think that running 30 miles continuously at around a 8:00 min per mile pace was impressive I would also say that you are on to something. What if I told you that I witnessed a guy do that and that wasnt even the most impressive thing I saw all weekend. The most impressive thing I saw all weekend was a guy who handles himself with such confidence and grace. He made 30 miles look easy. It wasnt just the run. He had people run or ride with him, 28 to be exact, from all over the country. If half those people came out I would have called that a success. He made everyone feel welcome, old, young, runner, biker, fit, and not fit. He just wanted to have people around him when he completed this feat. He handles himself with patience, kindness, confidence, and grace. He is a better father, husband, and friend than a runner. This guy ran 30 miles in 4:08. The marathon split is 3:35 without "racing." Not just that but you wanna know how breaks he took? NONE. He didnt even look tired. I watched all 30 miles. ( I rode 31.74 miles or so.) He never wavered. I was honored to be a part of his accomplishment and even more honored to carry his water. If you would like to see pics you can see his blog which is attached to mine or read clays blog.
I ran the Newhall Independence day 5K and I happy to say that I have a new PR. It just wasnt as fast as I hoped. I ran 25:53 according to my watch but I think the offical results were 25:48. (I will post a change if there is one) In February I ran 26:46. About a minute faster. I wanted to be sub 25 but my legs were pooped. I wanted to average 7:50. The first mile was 7:47, the second was 8:27, and 8:23. Of the people in our group there was 8 people with a new PR. Fun to run with such commited and talented runners. Nxt year I will hang with you guys.
In the big picture I am on the clock. The silverman clock that is. Officially started my schedule to complete the half iron distance silverman here in southern Nevada. After considerable research I have decided to take Karl's advice on the 10 day training schedule. I put it together and I think I have an excellent plan. I think the way triathletes go about the traditional training schedule might be some what of overkill. No wonder there is injury and illness. They are working for the sake of working. Lets work smarter. For every 10 day block I will include swimming, biking, and running progression including 3 days a block for each with a recovery day, a interval day, and a long day. Each block will have 1 brick and 2 full days off. The bricks will alternate betweet bike and run and swim and bike, while the long discipline will change each time. After all triathlon is about continuosly moving forward for the appropriate amount of time. I will be able to move in a forward direction for approximately 6 hours. Every third block will be a recovery block and I will train right through the disneyland half marathon and the las vegas triathlon. In that olympic distance tri I will put my new fitness on display and shoot for a 30 min PR on the same course as RAGE. Sub 3:10. The program then continues to Rock and Roll Phoenix Marathon in January including using the Las Vegas half as a training run. I am totally pumped.
Today-1000 meter swim not including 3 laps of stroke drills. I tried a new way of interval and admitedly it needs some tweaking. I did 5 laps of warm up at about 50-60% effort then 2 laps on 2 laps off X 3 of 80% effort. Then 4 laps of cool down back at 50% effort. Here are the splits:
6:03 warm-up
2:11 on
2:43 off
2:15 on
2:47 off
2:17 on
5:37 Cool down
23:54 total
I dont have the schedule on me for the rest of the block but I am ready for the training to pick up.
"Racing teaches us to challenge ourselves. It teaches us to push beyond where we thought we could go. It helps us to find out what we are made of. This is what we do. This is what it's all about."
-PattiSue Plumer, U.S. Olympian
What are you made of?
I ran the Newhall Independence day 5K and I happy to say that I have a new PR. It just wasnt as fast as I hoped. I ran 25:53 according to my watch but I think the offical results were 25:48. (I will post a change if there is one) In February I ran 26:46. About a minute faster. I wanted to be sub 25 but my legs were pooped. I wanted to average 7:50. The first mile was 7:47, the second was 8:27, and 8:23. Of the people in our group there was 8 people with a new PR. Fun to run with such commited and talented runners. Nxt year I will hang with you guys.
In the big picture I am on the clock. The silverman clock that is. Officially started my schedule to complete the half iron distance silverman here in southern Nevada. After considerable research I have decided to take Karl's advice on the 10 day training schedule. I put it together and I think I have an excellent plan. I think the way triathletes go about the traditional training schedule might be some what of overkill. No wonder there is injury and illness. They are working for the sake of working. Lets work smarter. For every 10 day block I will include swimming, biking, and running progression including 3 days a block for each with a recovery day, a interval day, and a long day. Each block will have 1 brick and 2 full days off. The bricks will alternate betweet bike and run and swim and bike, while the long discipline will change each time. After all triathlon is about continuosly moving forward for the appropriate amount of time. I will be able to move in a forward direction for approximately 6 hours. Every third block will be a recovery block and I will train right through the disneyland half marathon and the las vegas triathlon. In that olympic distance tri I will put my new fitness on display and shoot for a 30 min PR on the same course as RAGE. Sub 3:10. The program then continues to Rock and Roll Phoenix Marathon in January including using the Las Vegas half as a training run. I am totally pumped.
Today-1000 meter swim not including 3 laps of stroke drills. I tried a new way of interval and admitedly it needs some tweaking. I did 5 laps of warm up at about 50-60% effort then 2 laps on 2 laps off X 3 of 80% effort. Then 4 laps of cool down back at 50% effort. Here are the splits:
6:03 warm-up
2:11 on
2:43 off
2:15 on
2:47 off
2:17 on
5:37 Cool down
23:54 total
I dont have the schedule on me for the rest of the block but I am ready for the training to pick up.
"Racing teaches us to challenge ourselves. It teaches us to push beyond where we thought we could go. It helps us to find out what we are made of. This is what we do. This is what it's all about."
-PattiSue Plumer, U.S. Olympian
What are you made of?
Sunday, June 14, 2009
Decent Weekend
Saturday started out poorly. I wasnt able to "sync" up with the GVC. So I decided to head down to the lake and ride there. I got a speeding ticket coming down the hill. By the way its 45 there.
Rode 16.16 miles in 1:13:23 at the lake 13.2 mph average. I was a little faster than the last time I did this route but last time there wasnt the wind I experienced yesterday. A miserable morning.
Today I had a great run. 6 miles in 53:14, a 8:52 pace. The same route as last week 2:08 faster. Not the wind of last week. Here are the splits: 9:01, 8:50, 8:52, 9:02, 9:04, 8:23. Fast finish. The Vdot says my fastest 10K is 50:42. I didnt go all out. My speed work is working. If I can keep that pace over a 1/2 marathon they I would finish in 1:58. That would work.
As I am moving forward I am trying to figure out how I am going to attack the Silverman. Right now far enough away that I am not necessarily officially building but I am more advanced than the schedule calls for at this point. I feel great. I dont feel tired or sore. I think I am going to adapt a longer training week. Instead of 7 days a week, may be 10 days or so. I am going to play with it.
"Top results are reached only through pain. But eventually you like this pain. You'll find the more difficulties you have on the way, the more you will enjoy your success."
- Juha "the Curel Vaatainen
Rode 16.16 miles in 1:13:23 at the lake 13.2 mph average. I was a little faster than the last time I did this route but last time there wasnt the wind I experienced yesterday. A miserable morning.
Today I had a great run. 6 miles in 53:14, a 8:52 pace. The same route as last week 2:08 faster. Not the wind of last week. Here are the splits: 9:01, 8:50, 8:52, 9:02, 9:04, 8:23. Fast finish. The Vdot says my fastest 10K is 50:42. I didnt go all out. My speed work is working. If I can keep that pace over a 1/2 marathon they I would finish in 1:58. That would work.
As I am moving forward I am trying to figure out how I am going to attack the Silverman. Right now far enough away that I am not necessarily officially building but I am more advanced than the schedule calls for at this point. I feel great. I dont feel tired or sore. I think I am going to adapt a longer training week. Instead of 7 days a week, may be 10 days or so. I am going to play with it.
"Top results are reached only through pain. But eventually you like this pain. You'll find the more difficulties you have on the way, the more you will enjoy your success."
- Juha "the Curel Vaatainen
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