I must be getting punished for not doing my swim/run on Friday :)
Monday - swim 6,000 meters. Pool cold. Did it all.
Tuesday - ride 3 hours (30 min easy, 2 hours at OLY-level 3 effort pace, 30 min easy) the run 45 min (15 easy, 15 at IM, 15 easy). Rain held off during the ride, but the run got a little damp. Pooped afterwards.
Wednesday - fun and games at the track with Ruth. 4 x 3 mile repeats at 1/2 marathon pace effort. Good thing I'm getting slower! Descended each one: 22:53, 22:22, 22:02, 21:47 (total distance for workout - 16 miles)
Thursday - ride 3 hour easy, put some speed in here and there, then get off bike and run 20 min easy. No problems here.
Friday - swim 4000 (still yet to do)
Saturday - ride 120 miles (20 easy, 20 oly, 20 HIM, 20 IM, 20 at HIM, 10 at OLY, 10 ez) Then run 30 min.
Saturday - easy 8 mile run
Thank goodness next week is a recovery week!
Friday, September 08, 2006
Friday, September 01, 2006
Wed. Night Track Workout
On Wednesdays I coach a track workout for my runners. This week was no exception, other than the fact that I got to have Tammy Muncee sing me 'Happy Birthday' in a very loud and wonderful voice, and I got to bring home about a case of beer!
Bill R had marathon pace miles to do, which of course he did at Hartwood 10 mile pace. Caren Walker stuck to her times for 6 x 1200, and Tammy and Wendy Taylor are just newbies on the track and they did 6 x 400 w/200 jog at 80% effort.
The rest of the crowd (Deb, DanP, JackM, ScottM, BobMac, and NickD) did 1200's - 800 at 10k effort, then 200 at 5k effort, then 200 at full out speed. Scott averaged 3:55's with the lowest being 3:45, and Bob at 4:05's (give or take a few seconds). Nick and Jack held them at 4:15-20's, and Dan around 5:05 and Deb at 5:15.
Bill R had marathon pace miles to do, which of course he did at Hartwood 10 mile pace. Caren Walker stuck to her times for 6 x 1200, and Tammy and Wendy Taylor are just newbies on the track and they did 6 x 400 w/200 jog at 80% effort.
The rest of the crowd (Deb, DanP, JackM, ScottM, BobMac, and NickD) did 1200's - 800 at 10k effort, then 200 at 5k effort, then 200 at full out speed. Scott averaged 3:55's with the lowest being 3:45, and Bob at 4:05's (give or take a few seconds). Nick and Jack held them at 4:15-20's, and Dan around 5:05 and Deb at 5:15.
Week - 8/28 to 9/3
It's Birthday week! And what does Debi get to do on this week?
Monday - swim 5000
Tuesday - run 30 min, ride 2 hours (30ez, 30 at Oly pace, 30 ez, 15 Oly pace, 15 ez), then 30 min run (10ez, 10fast, 10 ez). It must have been high 90's and humidity off the chart. After my first 30 min run I was drenched. The good news is that you do get to cool down on the ride. That and towards the end a storm blew through and dropped the temps to 75 (from 95 when I started riding), so the last run went off without a hitch.
Wed - off (was supposed to run long today, but have moved it to Sunday)
Thur - Did Saturday's workout (didn't want two hard days back to back) - 112 miles ride (did 114) as 10 miles ez, 10 at oly, 10 at HIM, 10 at IM, then repeat that mix, and then 10 ez, 15 at IM pace, 10+ ez. Then it was off the bike for a 45 min run (15ez, 15LT, 15ez). Rode with Shelley (the wheel sucker), Betsy Butler and Sherry. Sherry has now learned that she can't drink Red Bull on her rides. Causes the HR to jack up to the stratosphere, and slows her down. Me? It just gives me wings! Ride was hard, but could have been worse. The temps held on average of 70 degrees, and for the most part the rain preceeding Tropical Storm Ernesto stayed away. Run was uneventful, and managed rather well.
Today (Friday) I have to figure out when I'm going to swim. Lunch time wiht the ladies to celebrate the coming 48th year.
Saturday - 3 hour easy ride + 20 min run
Sunday - 14 mile run with speed thrown in.
Monday - swim 5000
Tuesday - run 30 min, ride 2 hours (30ez, 30 at Oly pace, 30 ez, 15 Oly pace, 15 ez), then 30 min run (10ez, 10fast, 10 ez). It must have been high 90's and humidity off the chart. After my first 30 min run I was drenched. The good news is that you do get to cool down on the ride. That and towards the end a storm blew through and dropped the temps to 75 (from 95 when I started riding), so the last run went off without a hitch.
Wed - off (was supposed to run long today, but have moved it to Sunday)
Thur - Did Saturday's workout (didn't want two hard days back to back) - 112 miles ride (did 114) as 10 miles ez, 10 at oly, 10 at HIM, 10 at IM, then repeat that mix, and then 10 ez, 15 at IM pace, 10+ ez. Then it was off the bike for a 45 min run (15ez, 15LT, 15ez). Rode with Shelley (the wheel sucker), Betsy Butler and Sherry. Sherry has now learned that she can't drink Red Bull on her rides. Causes the HR to jack up to the stratosphere, and slows her down. Me? It just gives me wings! Ride was hard, but could have been worse. The temps held on average of 70 degrees, and for the most part the rain preceeding Tropical Storm Ernesto stayed away. Run was uneventful, and managed rather well.
Today (Friday) I have to figure out when I'm going to swim. Lunch time wiht the ladies to celebrate the coming 48th year.
Saturday - 3 hour easy ride + 20 min run
Sunday - 14 mile run with speed thrown in.
Week - 8/20-27
This week was a recovery week! Easy stuff.
I moved my easy ride on Sunday to Monday (due to family stuff), swam on Tuesday, ran long with Ruth on Wed (14 miles), took Thursday off, swim Friday, easy ride and 15 min run on Saturday, and then had to race on Sunday.
Hartwood 10 miler: 1:12:44 - 4th overall, 1st Masters (well, Ruth was first, but she finished 3rd).
It was as humid as it was air temperature. Plan was to start out at around 7:20 pace, and then slowly drop the time down to 7:00 or better. Had Ruth, Mike Brooks, and Dan Peterson to join in the run party.
First couple of miles went well, and we were right on target. Then the hills really hit. I never seem to remember just how hilly this course is. And each year it's like a slap in the face. It's one thing to run it easy, but to demand your body to run it hard takes a lot more out of you.
Either way I told the gang that I wasn't going to be picking up any speed, and that I was most likely going to stay right where I was (which on average is what we did, so that was a success). By mile 8 though Ruth had some gas in her tank and she took off. She asked if I was o.k....and I told her to go for it. Then Dan went with her (he had a great race). Me and Mike finished relatively strong, but that one mile when Ruth and Dan pulled ahead took some of the steam out of our sails for a short bit of time before we recovered (or I did). I think all it took was for Rolondo to pass me with a bit more of a mile to go when I got re-energized. Didn't repass him, but he didn't get any further out in front of me.
Oh well....another year down the drain with Hartwood. The good news is that I got to jump in the water and do a nice long cool down swim.
I moved my easy ride on Sunday to Monday (due to family stuff), swam on Tuesday, ran long with Ruth on Wed (14 miles), took Thursday off, swim Friday, easy ride and 15 min run on Saturday, and then had to race on Sunday.
Hartwood 10 miler: 1:12:44 - 4th overall, 1st Masters (well, Ruth was first, but she finished 3rd).
It was as humid as it was air temperature. Plan was to start out at around 7:20 pace, and then slowly drop the time down to 7:00 or better. Had Ruth, Mike Brooks, and Dan Peterson to join in the run party.
First couple of miles went well, and we were right on target. Then the hills really hit. I never seem to remember just how hilly this course is. And each year it's like a slap in the face. It's one thing to run it easy, but to demand your body to run it hard takes a lot more out of you.
Either way I told the gang that I wasn't going to be picking up any speed, and that I was most likely going to stay right where I was (which on average is what we did, so that was a success). By mile 8 though Ruth had some gas in her tank and she took off. She asked if I was o.k....and I told her to go for it. Then Dan went with her (he had a great race). Me and Mike finished relatively strong, but that one mile when Ruth and Dan pulled ahead took some of the steam out of our sails for a short bit of time before we recovered (or I did). I think all it took was for Rolondo to pass me with a bit more of a mile to go when I got re-energized. Didn't repass him, but he didn't get any further out in front of me.
Oh well....another year down the drain with Hartwood. The good news is that I got to jump in the water and do a nice long cool down swim.
Sunday, August 20, 2006
Week of 8/14-20
Another tough week in the works!
Monday - swim 4000 at the YMCA outdoor pool with the obligatory ride down the slide
Tuesday - Ride 2.5 hours w/9 x 10 min fast/5 min easy, then off the bike for a 45 min run (middle 15 min at IM pace). This workout hurt at the end. Waited until late in the day to do it, and diet wasn't optimal. Ride went well, but the run was harder.
Wednesday - Run 19 miles with Ruth at 5:45 am. Started out doing the 6 min normal - 2 min faster, 1 min walk, but Ruth fell about 90 min into the run, and I just didn't have any more juice in the tank. I was lucky I finished the run at all - time 2:37
Thursday - Ride 50 miles (3 hours) with Jack, Shelley, Lars, and new guy Phil. Nice morning, ride was good.
Friday- 5,000 swim - 300 w/u, 12 x 300 (odds smooth, evens build speed) w/20 SR, and then 10 x 100 IM - overall felt good. Then went down the water slide two times - wheee!
Saturday - the Super Brick Workout
40 mile ride, 5 mile run, 40 mile ride, 5 mile run, 40 mile run, 4 mile run
Total time: 9:45
Ride time: 7:07
Run times (total): 1:55 - yep held average about 8 min miles
Started at 7:00 am with Sabo and Jack. Sabo got through the first set, but on the second ride his tire blew. Found out he hitched a ride back to the cars, but haven't heard if he finished his riding...hmmmm.
This left Jack and I. Initially I thought he was only going to do maybe 1 or 2 legs of the workout, but then he informed me (well, never really informed me, but when he kept getting his running shoes on, or his biking shoes on it became apparent) that he would need more fluids.
Anyway, he truly helped keep me going. For the last leg of the ride we decided to go a different route. Which of course brought up some arguments, but that was all good as it helped to get the brain back into functioning mode. At one point we needed an extra 3 miles to be able to finish. We headed out down the Dogue road to route 3, I thought we were to turn onto 3 and finish (thus being 2 or so miles short, and at this point I could have cared less), but nope....Jack wanted us to turn back, and then finish the normal way. It was almost like telling a kid that they weren't going to have a birthday party. Yes, I was sort of disappointed, but at the same time I was also determined to finish the entire ride (turns out we did 41.5 miles).
I was amazed that our last run we still maintained close to an 8:00 mile effort. And it helped to know that there was a hose with fresh cool water to wash us down as soon as we finished.
Kona here I come.
Monday - swim 4000 at the YMCA outdoor pool with the obligatory ride down the slide
Tuesday - Ride 2.5 hours w/9 x 10 min fast/5 min easy, then off the bike for a 45 min run (middle 15 min at IM pace). This workout hurt at the end. Waited until late in the day to do it, and diet wasn't optimal. Ride went well, but the run was harder.
Wednesday - Run 19 miles with Ruth at 5:45 am. Started out doing the 6 min normal - 2 min faster, 1 min walk, but Ruth fell about 90 min into the run, and I just didn't have any more juice in the tank. I was lucky I finished the run at all - time 2:37
Thursday - Ride 50 miles (3 hours) with Jack, Shelley, Lars, and new guy Phil. Nice morning, ride was good.
Friday- 5,000 swim - 300 w/u, 12 x 300 (odds smooth, evens build speed) w/20 SR, and then 10 x 100 IM - overall felt good. Then went down the water slide two times - wheee!
Saturday - the Super Brick Workout
40 mile ride, 5 mile run, 40 mile ride, 5 mile run, 40 mile run, 4 mile run
Total time: 9:45
Ride time: 7:07
Run times (total): 1:55 - yep held average about 8 min miles
Started at 7:00 am with Sabo and Jack. Sabo got through the first set, but on the second ride his tire blew. Found out he hitched a ride back to the cars, but haven't heard if he finished his riding...hmmmm.
This left Jack and I. Initially I thought he was only going to do maybe 1 or 2 legs of the workout, but then he informed me (well, never really informed me, but when he kept getting his running shoes on, or his biking shoes on it became apparent) that he would need more fluids.
Anyway, he truly helped keep me going. For the last leg of the ride we decided to go a different route. Which of course brought up some arguments, but that was all good as it helped to get the brain back into functioning mode. At one point we needed an extra 3 miles to be able to finish. We headed out down the Dogue road to route 3, I thought we were to turn onto 3 and finish (thus being 2 or so miles short, and at this point I could have cared less), but nope....Jack wanted us to turn back, and then finish the normal way. It was almost like telling a kid that they weren't going to have a birthday party. Yes, I was sort of disappointed, but at the same time I was also determined to finish the entire ride (turns out we did 41.5 miles).
I was amazed that our last run we still maintained close to an 8:00 mile effort. And it helped to know that there was a hose with fresh cool water to wash us down as soon as we finished.
Kona here I come.
Friday, August 11, 2006
What to wear?
Biggest issue now is what to wear for the swim at Hawaii. Waiting to hear back from some sources who've had years of experience there.
All I know is that I don't want to end up with the same chafing or drag issues I did last time. And my 3-Sport outfit is like wearing a freaking parachute in the water.
All I know is that I don't want to end up with the same chafing or drag issues I did last time. And my 3-Sport outfit is like wearing a freaking parachute in the water.
On the Road to Kona
In the past 8 weeks I've slowly built up both my bike mileage, but more importantly my confidence that I will do well at Kona.
From the occasional Triple Brick workout to the long rides, or the torturous LONG running workouts.....I feel stronger than ever!
Since this is my recovery week there won't be much to post as to what I've done, but I am enjoying the break.
This week:
Monday - easy swim. Water too warm, and only able to get in 2000 yards (I think I might be exagerrating here)
Tuesday - off
Wednesday - 75 min easy ride + 20 min off bike.
Thursday - 90 min swim workout. Total=5,000 meters, plus I got to go down the HUGE water slide afterwards
Friday - 8 mile run easy. Was supposed to run with Ruth at 6:00 am, but it seems I've been scratching my brain (see "Benchwarmers") too much and set my alarm for 6 instead of 5. Might go for easy 60 min ride later.
Saturday - 3 hour ride
Sunday - scheduled 4 x 3 miles at: 1 mile moderate, 1 mile at tempo, 800 at 10k, 800 at 5k - workout.
From the occasional Triple Brick workout to the long rides, or the torturous LONG running workouts.....I feel stronger than ever!
Since this is my recovery week there won't be much to post as to what I've done, but I am enjoying the break.
This week:
Monday - easy swim. Water too warm, and only able to get in 2000 yards (I think I might be exagerrating here)
Tuesday - off
Wednesday - 75 min easy ride + 20 min off bike.
Thursday - 90 min swim workout. Total=5,000 meters, plus I got to go down the HUGE water slide afterwards
Friday - 8 mile run easy. Was supposed to run with Ruth at 6:00 am, but it seems I've been scratching my brain (see "Benchwarmers") too much and set my alarm for 6 instead of 5. Might go for easy 60 min ride later.
Saturday - 3 hour ride
Sunday - scheduled 4 x 3 miles at: 1 mile moderate, 1 mile at tempo, 800 at 10k, 800 at 5k - workout.
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