Heading out...

I just wanted to do a quick post before I head out. This week has gone by very quickly. Both at work and on the training schedule. Here is how my training week went:

Monday-Long swim. 1500 meters (30 laps) and I wondered how many 250 meter chunks can I do in under 6 min? the answer is 3 here are my splits: 5:49, 5:54, 5:50, 6:01, 6:06, and 6:03. For a total of 35:46, ave pace 5:57. WOW. Some 3 min faster than the last time I went this distance. My speed work is helping. Not tired, no cramping (used to get toe and calf cramps with long swims), and faster. Nice.
Tuesday-Easy recovery run in 28:00, 3 miles. Here in Vegas a gorgeous morning. Rained the previous night and was about 75 degrees. The kind of run that makes you say...."oh yeah thats why I do this..."
Wednesday-Recovery swim. 750 meters slow and easy. 19:25. Pushed my bike to this am since I thought I would have more time. Got to bed waaaay to late and changed today to a rest day with travel.

Intervals (run) tomorrow Hawaiian style, and the rest of the week we will see where the islands take us!


In other news I am going to do the push-up challenge that Charleston mentioned. Ok off to the airport and fun had by all! Oh here is a quote:

E noho iho i ke opu weuweu, mai ho`oki`eki`e.

Remain among the clumps of grass and do not elevate yourself.

Don't show off.
Don't get puffed up and big-headed.
Be ha`aha`a (humble),
which does not mean
timid, submissive, and spineless.
An inner self-confidence
which gives rise to quiet strength
is far more admirable than
self-importance, arrogance,
and egotism.

46 miles since last post and block review

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?

Thats more like it....and INFO

Ok now that more like it. A good week of sleep, training, and eating. Isnt it amazing how different you feel when those are priorities are in line? Here is how my week has gone so far...

Monday-Since I was pressed for time and my I spaced setting my alarm I went to the pool at lunch. 750 meters (15 laps) in 16:53 total. 250 yard chunks in 5:29, 5:41, and 5:42. Ave 5:29. My fastest 750 Ive done by 2:03 (was 18:56).
Tuesday-Again pressed for time but managed 2 miles on the deadmill and 9:31 pace and 2% incline as a recovery run and warmup for softball. Very hot 2 games about 110 degrees.
Wednessday-15.59 miles on the bike in 59:50. Ave 15.6 mph. Not faster than this loop ive done before but I felt so much stronger with less fatigue.
Today (Thursday)-Swim 1250 meters with intervals not including stroke drills. 3 laps stroke, 5 laps warm-up (6:03), 3 laps on 80% of what id consider max in 3:13, 3 laps off 4:11, 3:17 on, 4:30 off, 3:23 on, 7:05 cool-down. Total 31:45. Boy the water feels great. I am going to smash my swim for the Las Vegas tri. I am so much faster now than anytime this year.

Friday-Run intervals, Saturday long ride of about 35 miles, and Sunday brick of short bike and long run.

INFO---Since this week I couldnt think of anything to research I decided to write a little bit about injuries. Since I have been exposed to the blogging world and I am in touch with many endurance athletes, I am alarmed at the unnecessary amounts of tedious injuries around. If we are in proper "condition", if we are properly rested, if we are properly nourished, and if we have a healthy game plan we should be able to do all this work WITH NO PAIN. Thats right I said it NO PAIN. What if I have pain then what do I do? Well my friend at redhead has the perfect idea. See a physical therapist. It was just a funny coincidence that I was going to blab about this topic I just read happed to read her post for today. The fact that her PT has NO EXPERIENCE with running is alarming. (For what is worth, I would suggest she finds one that does). Afterall, the informed consumer gets what they are looking for. Sorry redhead I dont think shes your gal. Here is my diatribe on PT: According to the American Physical Therapy Association, PTs are trusted health care professionals with extensive clinical experience who examine, diagnose, and then prevent or treat conditions that limit the body’s ability to move and function in daily life. (APTA). Your therapist should give you a thorough evaluation and if you are a runner then they should analyze your running. Every session you should see THE PT who evaluated you and he or she should be progressing and managing your program to fit your improvement every visit. Your treatment should also be EFFECTIVE. You should notice a significant change right away with regard to pain, strength, motion, or function. Patients have every right to find a PT who is trained to handle this population of people. Call places and ask the front desk person if any of the PTs there are an endurance athlete and if they claim to be ask them some questions. As far as redhead is concerned how long a marathon is a good question. (I am embarrassed by my colleague by the way) They can be very effective in your training. Some of them may even be a coach as well. Whew ok, no research today but a little info anyway.....

"Believe in yourself, know yourself, deny yourself, and be humble."
- John Treacy's four principles of training prior to Los Angeles 84

If you need help....find a PT near you!!