Monday morning I biked for 90-minutes on the trainer, once again while watching the Tour (stage 15). The end was crazy exciting as the pack caught the two leaders with only about 10-feet from the finish line. Also, once again, I found myself hammering away on my own bike as I watched. Okay.
Monday evening I swam 2100-yards at the Y, alternating breathing every 25-yards. It was a good swim for me and felt fairly easy (good thing as it is only 1/2 of the race distance).
Tuesday morning I lifted weights at the Y. I was feeling pretty tired out and struggled a bit with my weights.
Wednesday I woke up at 4:00 am and biked 3-hours on the trainer. Everything went well and I watched the tour while riding, once again finding myself hammering away now and then.
Thursday morning I ran 8-miles at a pretty decent pace - faster than I should have for sure.
Friday morning I biked for 90-minutes on the trainer. I put forth a very solid effort on this ride and although it felt short, my legs felt good and worked when done.
Friday and Saturday I was down at my son's state swim meet. They did great and it was fun to watch but the driving 5-hours each day and sitting on the bleachers at the meet made me feel tired (and lazy). As a result, no Saturday run for me:(
Sunday I woke up and ran 13-miles outside around town. Despite going early, it was super humid and a little warm. I pretty much felt like crap the entire run - from elevated breathing and heart rate that wouldn't come down. The only thing that I can say for the run is that I got it done... and have felt crummy all day since!
Monday, July 21, 2014
Tuesday, July 15, 2014
*Iron Training - Week 6*
I am glad to be back to a normal week of training. I feel good and am ready to continue to build my distances. Things are going to get a little tricky at the end of the week juggling work, my son's state swim meet, and training, but by planning down to the hour, I think I'll be able to do it all (we'll see) :)
Monday I biked for 90-minutes on the trainer. It was a solid ride for sure. I was watching the Tour de France as I rode and found myself really hammering away a few times. It was fun.
Tuesday morning I lifted weights at the Y. I haven't raised any weights in a couple weeks but am fairly satisfied to leave things alone for a bit.
Later in the day I ran 12.5-miles outside around town. It was an exceptionally cool day for mid July and felt perfect for my run. I tried out a new waist belted hydration system (instead of my handheld) that allowed me to carry more liquid. Unfortunately, it was a bit of a bust and pretty much just annoyed me for the better part of the run as it wouldn't stay in place and bounced around. Regardless, my run went really well and I ended up averaging 8:44 pace - much faster than I should have perhaps, but because of the cool weather, it just felt easy:)
Wednesday morning I biked another 90-minute ride on the trainer. My legs were a little tired from the long run the night before, but not bad. I consumed a Shot Blok with water every 15-minutes (as I always do) and my energy level stayed good throughout.
Thursday morning I lifted weights at the Y. I had trouble getting myself out of bed for the lift, but I managed and got the job done (well, even).
At lunch I went to the Y and swam a continuous 2100-yards (half the race distance). As prior, I alternated breathing left and right every 25-yards. It took me about 1000-yards to really find my groove and get comfortable and then I was fine. I still have to work harder breathing left but it is manageable. I am hopeful to squeeze in another swim tomorrow evening before leaving for my son's state swim meet. We'll see...
Friday morning I got up at 4:00 am and jumped on my bike for a 3-hour trainer ride - my longest to date. The ride went very well. I had the pleasure of watching the Tour De France while riding and really enjoyed it. I found myself hammering away from time to time and had to reel it back in:) As I typically do, I suffered some rear end discomfort late in the ride but it wasn't too bad. I felt pretty good about myself after this ride. With the busy weekend I was in for, there wasn't any other time to make it happen, and I took care of business. Go Homey!
Saturday I was down at my son's state swim meet. We had to get up at 3:00 am to go, which was a little rough, but the meet was good and I enjoyed myself. There was a couple hour break between one of my sons's individual events and a his relay, so I took the time to go out for an 8-mile run around the campus/town. I forced myself to keep it slow and I was probably just under 9:00 pace. My legs felt pretty decent - a little achy at first but they loosened up pretty quickly.
Monday I biked for 90-minutes on the trainer. It was a solid ride for sure. I was watching the Tour de France as I rode and found myself really hammering away a few times. It was fun.
Tuesday morning I lifted weights at the Y. I haven't raised any weights in a couple weeks but am fairly satisfied to leave things alone for a bit.
Later in the day I ran 12.5-miles outside around town. It was an exceptionally cool day for mid July and felt perfect for my run. I tried out a new waist belted hydration system (instead of my handheld) that allowed me to carry more liquid. Unfortunately, it was a bit of a bust and pretty much just annoyed me for the better part of the run as it wouldn't stay in place and bounced around. Regardless, my run went really well and I ended up averaging 8:44 pace - much faster than I should have perhaps, but because of the cool weather, it just felt easy:)
Wednesday morning I biked another 90-minute ride on the trainer. My legs were a little tired from the long run the night before, but not bad. I consumed a Shot Blok with water every 15-minutes (as I always do) and my energy level stayed good throughout.
Thursday morning I lifted weights at the Y. I had trouble getting myself out of bed for the lift, but I managed and got the job done (well, even).
At lunch I went to the Y and swam a continuous 2100-yards (half the race distance). As prior, I alternated breathing left and right every 25-yards. It took me about 1000-yards to really find my groove and get comfortable and then I was fine. I still have to work harder breathing left but it is manageable. I am hopeful to squeeze in another swim tomorrow evening before leaving for my son's state swim meet. We'll see...
Friday morning I got up at 4:00 am and jumped on my bike for a 3-hour trainer ride - my longest to date. The ride went very well. I had the pleasure of watching the Tour De France while riding and really enjoyed it. I found myself hammering away from time to time and had to reel it back in:) As I typically do, I suffered some rear end discomfort late in the ride but it wasn't too bad. I felt pretty good about myself after this ride. With the busy weekend I was in for, there wasn't any other time to make it happen, and I took care of business. Go Homey!
Saturday I was down at my son's state swim meet. We had to get up at 3:00 am to go, which was a little rough, but the meet was good and I enjoyed myself. There was a couple hour break between one of my sons's individual events and a his relay, so I took the time to go out for an 8-mile run around the campus/town. I forced myself to keep it slow and I was probably just under 9:00 pace. My legs felt pretty decent - a little achy at first but they loosened up pretty quickly.
Monday, July 7, 2014
*Iron Training - Week 5*
This week was what is called a "step back" week. It means that while you perform the same number of workouts, the distances are decreased a fair bit. These step back weeks occur every fourth or fifth week and are intended to give both the body and mind a bit of a re-charge.
I wasn't exactly sure how to handle the week and to be honest, I really didn't want it (although I am sure it was a good idea).
My runs were 5, 5, and 6-miles - very short relative to my runs of late. I ended up running them at a considerably faster pace than I have (like a whole minute/mile faster). While it felt good and was fun, it did make my legs a tiny bit sore which kind of defeats the point of a step back?
My rides were 45, 50, and 75-minutes - so short that it felt like I was cheating or something. So I hammered them:) Fast, hard, and smooth and that also felt good. These did not leave me sore at all and were probably worth while rides.
My swim (yes, only one I am afraid) was a straight 2100-yards (1.2-miles). I swam this alternating breathing left and right every 25-yards. I certainly had to work harder to breath left - which made breathing right feel like a walk in the park. Overall it was a very good swim (I just needed a couple more of them).
I also lifted weights twice (without my partner). The lifts both went very well and left me feeling strong. To be honest, I am surprised by how much I like a few strength days in the mix. It may be mental, but I really do think I am better off with them in my training program.
I wasn't exactly sure how to handle the week and to be honest, I really didn't want it (although I am sure it was a good idea).
My runs were 5, 5, and 6-miles - very short relative to my runs of late. I ended up running them at a considerably faster pace than I have (like a whole minute/mile faster). While it felt good and was fun, it did make my legs a tiny bit sore which kind of defeats the point of a step back?
My rides were 45, 50, and 75-minutes - so short that it felt like I was cheating or something. So I hammered them:) Fast, hard, and smooth and that also felt good. These did not leave me sore at all and were probably worth while rides.
My swim (yes, only one I am afraid) was a straight 2100-yards (1.2-miles). I swam this alternating breathing left and right every 25-yards. I certainly had to work harder to breath left - which made breathing right feel like a walk in the park. Overall it was a very good swim (I just needed a couple more of them).
I also lifted weights twice (without my partner). The lifts both went very well and left me feeling strong. To be honest, I am surprised by how much I like a few strength days in the mix. It may be mental, but I really do think I am better off with them in my training program.
Tuesday, July 1, 2014
*Iron Training - Week 4*
Back from vacation.
Yesterday morning I biked for 75-minutes at a moderate effort level. I felt good throughout the ride (as I have come to expect for my shorter rides).
Last night , due to storms in our area, I went to the Y and ran 8-miles on the treadmill. All was well until the power went out - but fortunately, it was only for a second or two, and then I was able to resume my run.
This morning I went to the Y and lifted weights (by myself). I miss my lifting buddy. I kept my weights on the light side since I didn't lift last week at all while on vacation.
At noon, I went back to the Y (again) and swam a straight 1600-yards. I felt good and smooth, but certainly slow. This swim in combination with last week's weight layoff might make for a sore Justin tomorrow. We'll see, but I'm betting yes...
Last night I went to Y and swam another continuous 1600-yards (the same as the day before). The previous day I breathed only to my right side the whole way as is pretty normal for me. Last night, however, I was determined to breath only to my left side. Now I have done swim workouts where I swim 50's alternating breathing left and right, but the most I have ever swum continuously breathing left is 100-yards. The reason is that I get out of breath and am forced to switch it up. But did I mention that last night I was determined? And do you know what? I did it. The entire 1600-yards only breathing left. I am really still amazed and I came away feeling very happy. Why, you might ask? Well, being comfortable breathing both ways and practicing that way helps to even out one's stroke which can lead to increased speed and also a straighter swim in the open water. While last night's swim was not exactly comfortable (I had to really concentrate), I am excited to have gotten past this hurdle and will continue to work (and hopefully improve).
This morning I biked 75-minutes on the trainer - a good effort yet relatively comfortable. Later in the day I ran 8-miles outside around town. I took it easy and felt solid:)
It was fourth of July weekend and I spent a lot of time with my family running around between parties and working in the yard. Regardless, I did execute my long bike and long run.
Saturday I biked on the trainer for 150-minutes (2 1/2 hours). I did well with nutrition and pace. My energy felt good throughout and my legs felt strong. My buns, however... 1 hour and 45-minutes into the ride I began getting uncomfortable and was extremely ready to get off the seat by the ride's end.
Last night I ran 12-miles outside around town. It was surprisingly warm and definitely humid. I knew it wasn't going to be a fun run for my from the start and I was right. My energy started feeling low about an hour into the run. Shortly after that my legs started feeling heavy. As a result, I slowed my pace and finished about 3-minutes slower than I would on a cooler day. At the end of the run I felt pretty wiped out. I immediately drank about 40-oz of chocolate milk which certainly helped (and just tasted good), but not as much as just climbing into bed and going to sleep.
Yesterday morning I biked for 75-minutes at a moderate effort level. I felt good throughout the ride (as I have come to expect for my shorter rides).
Last night , due to storms in our area, I went to the Y and ran 8-miles on the treadmill. All was well until the power went out - but fortunately, it was only for a second or two, and then I was able to resume my run.
This morning I went to the Y and lifted weights (by myself). I miss my lifting buddy. I kept my weights on the light side since I didn't lift last week at all while on vacation.
At noon, I went back to the Y (again) and swam a straight 1600-yards. I felt good and smooth, but certainly slow. This swim in combination with last week's weight layoff might make for a sore Justin tomorrow. We'll see, but I'm betting yes...
Last night I went to Y and swam another continuous 1600-yards (the same as the day before). The previous day I breathed only to my right side the whole way as is pretty normal for me. Last night, however, I was determined to breath only to my left side. Now I have done swim workouts where I swim 50's alternating breathing left and right, but the most I have ever swum continuously breathing left is 100-yards. The reason is that I get out of breath and am forced to switch it up. But did I mention that last night I was determined? And do you know what? I did it. The entire 1600-yards only breathing left. I am really still amazed and I came away feeling very happy. Why, you might ask? Well, being comfortable breathing both ways and practicing that way helps to even out one's stroke which can lead to increased speed and also a straighter swim in the open water. While last night's swim was not exactly comfortable (I had to really concentrate), I am excited to have gotten past this hurdle and will continue to work (and hopefully improve).
This morning I biked 75-minutes on the trainer - a good effort yet relatively comfortable. Later in the day I ran 8-miles outside around town. I took it easy and felt solid:)
It was fourth of July weekend and I spent a lot of time with my family running around between parties and working in the yard. Regardless, I did execute my long bike and long run.
Saturday I biked on the trainer for 150-minutes (2 1/2 hours). I did well with nutrition and pace. My energy felt good throughout and my legs felt strong. My buns, however... 1 hour and 45-minutes into the ride I began getting uncomfortable and was extremely ready to get off the seat by the ride's end.
Last night I ran 12-miles outside around town. It was surprisingly warm and definitely humid. I knew it wasn't going to be a fun run for my from the start and I was right. My energy started feeling low about an hour into the run. Shortly after that my legs started feeling heavy. As a result, I slowed my pace and finished about 3-minutes slower than I would on a cooler day. At the end of the run I felt pretty wiped out. I immediately drank about 40-oz of chocolate milk which certainly helped (and just tasted good), but not as much as just climbing into bed and going to sleep.
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