Okay - another pretty good week from a training perspective.
Run: 5, 10, and 16-miles.
The 16-miler was the second time I've run this distance and it felt just fine. Certainly there is some leg achiness - running for almost 2 1/2-hours will do that, but not bad and my energy was pretty good. My 10-miler was run just 2-days after last week's 110-mile ride. As a result, I felt pretty flat. My energy wasn't great and my muscles were just a bit groggy. The 5-miler was originally supposed to be another 10-miler. After some thought, I changed from the 10-miler to a bike/run brick. That means that I rode hard on my bike trainer for 45-minutes and then threw on my running shoes and ran out the door for a 5-mile run.
Bike: 90, 90, 45, and 270-minutes.
The 270-minute (4 1/2-hour) ride was on the trainer and was fairly brutal. It is certainly easier to do 6-hours outside than that much time on the trainer. Ugh! Oh well, I got it done. The two 90-minute rides were both good and the 45-minute ride was bricked with a run (as mentioned above).
Swim: 3600-yards
The swim was continuous, breathing both sides. I felt pretty good and solid. No complaints.
At this point I have two build weeks left and then I begin my taper. I am starting to feel the excitement of this being a real thing that is actually going to happen. I will do my best not to look ahead too much but rather take each workout one at a time. The remaining workouts each have a lot of value and are critical to my plan. Onward!
Monday, September 22, 2014
Sunday, September 14, 2014
*Iron Training - Week 14*
Well, this has been a big week for me - some new all-time long workouts. I am happy to have done it and am feeling like I just may have a shot at finishing this thing.
My run workouts consisted of 10, 10, and 16-miles. The 16-miler went really well. I felt very relaxed and my pace felt easy. I was pleasantly surprised that the easy effort yielded an average 8:53 pace. My legs were mildly achy when done but my energy level was good and my stomach felt good.
My swim was a continuous 3600-yards. I got into my rhythm pretty quickly and felt pretty solid. I considered swimming the full 4200-yards (race distance) but stuck with the plan instead.
My bike rides were two rides of 1 1 /2-hours and one ride of 6-hours. Yes, 6-hours. I did a 110-mile supported ride today that I used to really test my nutritional plan and pacing. I kept things real slow for the first 25-miles or so and then slowly sped things up. My legs felt good all ride. My lower back and neck started aching pretty bad at some point, though. I was also peeing like a race horse. I guess that's good. I certainly wasn't dehydrated. The take away is that i am right where I need to be nutritionally. I also feel like I could push my pace a little earlier although I don't know that it is worth the risk. I would prefer not blow up on the run:)
My run workouts consisted of 10, 10, and 16-miles. The 16-miler went really well. I felt very relaxed and my pace felt easy. I was pleasantly surprised that the easy effort yielded an average 8:53 pace. My legs were mildly achy when done but my energy level was good and my stomach felt good.
My swim was a continuous 3600-yards. I got into my rhythm pretty quickly and felt pretty solid. I considered swimming the full 4200-yards (race distance) but stuck with the plan instead.
My bike rides were two rides of 1 1 /2-hours and one ride of 6-hours. Yes, 6-hours. I did a 110-mile supported ride today that I used to really test my nutritional plan and pacing. I kept things real slow for the first 25-miles or so and then slowly sped things up. My legs felt good all ride. My lower back and neck started aching pretty bad at some point, though. I was also peeing like a race horse. I guess that's good. I certainly wasn't dehydrated. The take away is that i am right where I need to be nutritionally. I also feel like I could push my pace a little earlier although I don't know that it is worth the risk. I would prefer not blow up on the run:)
Monday, September 8, 2014
*Iron Training - Week 13*
Week 13 is now in the books. It was a step-back week, which as I mentioned in last week's post, was very needed. As expected, my legs are feeling better and my energy level is up. I do need to work a little harder on eating more as I must admit, I feel and look a little thin. There are too many weeks left to start dropping weight.
The week's workouts consisted of three runs of 6, 6, and 10-miles. Most of the miles were run fairly easily, but one of the 6-milers consisted of 4-miles at a significantly increased pace (7:15-7:30).
My bike rides were 60, 60, and 120-minutes. Here again, one of the shorter rides was performed at an increased effort level.
My long swim was a straight 3200-yards. It took me about 1000-yards to get comfortable and I picked it up from there. My last 1000-yards was certainly my best, despite starting to feel tired.
This coming week should be an interesting one as things pick back up and get even longer. I have a 104-mile ride on Sunday that should be a good indicator as to where I am at with my bike training and nutrition plan. We'll see...
The week's workouts consisted of three runs of 6, 6, and 10-miles. Most of the miles were run fairly easily, but one of the 6-milers consisted of 4-miles at a significantly increased pace (7:15-7:30).
My bike rides were 60, 60, and 120-minutes. Here again, one of the shorter rides was performed at an increased effort level.
My long swim was a straight 3200-yards. It took me about 1000-yards to get comfortable and I picked it up from there. My last 1000-yards was certainly my best, despite starting to feel tired.
This coming week should be an interesting one as things pick back up and get even longer. I have a 104-mile ride on Sunday that should be a good indicator as to where I am at with my bike training and nutrition plan. We'll see...
Monday, September 1, 2014
*Iron Training - Week 12*
Week 12 is officially in the books - oh, and happy Labor Day! A recap of what proved to be a very tiring week for me...
Monday I biked for 90-minutes on the trainer - my usual short ride. Later in the day, I went to the Y and swam a continuous 2600-yards. It took me several hundred yards to find my rhythm, but once I did I was pretty comfortable and enjoyed myself.
Tuesday I got jammed up with life and did nothing.
Wednesday I biked for 90-minutes on the trainer in the morning and swam a continuous 3000-yards at night. The swim was a weird one. From the start, my breathing was kind of off and I was having trouble relaxing into my pace. I felt like I was having to work harder than normal as well. I had planned to swim 3000-yards but when I hit 2000, I considered calling it a day. Then I slapped myself up the side of my head, called myself a few choice names, and continued on to finish the planned distance. Good. The funny thing was, despite being kind of tired, that last 1000-yards was probably the easiest of the set.
Thursday I ran 9-miles at about 8:30 pace. It was really humid (all week) and I definitely sweated a bucket, but I was comfortable and the run went well.
Friday I woke up at 3:15 am and rode 4-hours on the trainer. Mind numbing. Butt numbing. That is a long trainer ride. I supplemented my usual nutrition with two cut up peanut butter and jelly sandwiches. This was okay but they started tasting too sweet at some point. Next time I'll try more PB and less J. When I finished the ride I was tired and a little beat up - definitely ready to get off. I also felt a little mentally down, although I'm not sure why.
Saturday I ran 9-miles outside around town. My pace was right where it was supposed to be but my legs were feeling a little achy from the day before and my energy level was a little low from the start.
Sunday I woke up feeling pretty hammered - tired and achy and a little blue. I needed to run my weekly long run (which I normally look forward to), but I just didn't feel like I had the energy and wasn't thrilled to start the run on achy legs. I pushed it off as long as I could, hoping I would perk up (and I did a little), but at about 8:00 pm I couldn't wait any longer and went out and ran 14.2-miles. The good thing about starting that lase was that the sun was down. It was a clear night and the stars and moon were out. I do like night runs and haven't run one in a while, so it was nice enough. I did two loops of 7.1-miles so that I could swing by my mailbox and pick up a replacement water bottle. It was really humid and I was going through my drink a little faster than normal and probably should have broken the run into three loops. By mile-10, I was definitely feeling the effects of my achy legs and started slowing down a bit. But then... I imagined that I was finishing my Ironman marathon and needed to pick up my pace for the last 4-miles in order to break XX-hours... and so I did. And, those last 4-miles turned out to be the fastest four of my entire run :)
Today I am still feeling beat-up. Fortunately, today starts a step-back week (perfect timing). My run and bike distances are considerably less this week and I will focus on getting good sleep, eating lots, and drinking much water. I expect that by the week's end I'll be feeling fresh and ready to go.
Monday I biked for 90-minutes on the trainer - my usual short ride. Later in the day, I went to the Y and swam a continuous 2600-yards. It took me several hundred yards to find my rhythm, but once I did I was pretty comfortable and enjoyed myself.
Tuesday I got jammed up with life and did nothing.
Wednesday I biked for 90-minutes on the trainer in the morning and swam a continuous 3000-yards at night. The swim was a weird one. From the start, my breathing was kind of off and I was having trouble relaxing into my pace. I felt like I was having to work harder than normal as well. I had planned to swim 3000-yards but when I hit 2000, I considered calling it a day. Then I slapped myself up the side of my head, called myself a few choice names, and continued on to finish the planned distance. Good. The funny thing was, despite being kind of tired, that last 1000-yards was probably the easiest of the set.
Thursday I ran 9-miles at about 8:30 pace. It was really humid (all week) and I definitely sweated a bucket, but I was comfortable and the run went well.
Friday I woke up at 3:15 am and rode 4-hours on the trainer. Mind numbing. Butt numbing. That is a long trainer ride. I supplemented my usual nutrition with two cut up peanut butter and jelly sandwiches. This was okay but they started tasting too sweet at some point. Next time I'll try more PB and less J. When I finished the ride I was tired and a little beat up - definitely ready to get off. I also felt a little mentally down, although I'm not sure why.
Saturday I ran 9-miles outside around town. My pace was right where it was supposed to be but my legs were feeling a little achy from the day before and my energy level was a little low from the start.
Sunday I woke up feeling pretty hammered - tired and achy and a little blue. I needed to run my weekly long run (which I normally look forward to), but I just didn't feel like I had the energy and wasn't thrilled to start the run on achy legs. I pushed it off as long as I could, hoping I would perk up (and I did a little), but at about 8:00 pm I couldn't wait any longer and went out and ran 14.2-miles. The good thing about starting that lase was that the sun was down. It was a clear night and the stars and moon were out. I do like night runs and haven't run one in a while, so it was nice enough. I did two loops of 7.1-miles so that I could swing by my mailbox and pick up a replacement water bottle. It was really humid and I was going through my drink a little faster than normal and probably should have broken the run into three loops. By mile-10, I was definitely feeling the effects of my achy legs and started slowing down a bit. But then... I imagined that I was finishing my Ironman marathon and needed to pick up my pace for the last 4-miles in order to break XX-hours... and so I did. And, those last 4-miles turned out to be the fastest four of my entire run :)
Today I am still feeling beat-up. Fortunately, today starts a step-back week (perfect timing). My run and bike distances are considerably less this week and I will focus on getting good sleep, eating lots, and drinking much water. I expect that by the week's end I'll be feeling fresh and ready to go.
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