May 28 Bike Ride

10.57 Miles Moore Road Route
42:36
14.9 mph average speed
153 av hr

May 20 Bike Ride

10.57 Miles Moore Road Route
45:06
14.1 mph average sped
156 av hr

May 26 Run

1.81 Mile Run
22:17
146 av hr

May 18 Run

2 Mile Run
23:19
144 av hr

May 11 Run

2 Mile Run
21:30
154 av hr

Thursday Workout

Run
Cloudy 60 degrees

Distance 2.7 Miles
Time: 29:20
Pace: 10.07 per mile
Av HR: 165
Max HR: 178

Wednesday's Workout

45 Minute Bike
12.43 miles
16.57 mph

Monday's Workout

Run: Blue= Pace Green= Elevation Red= Heart Rate

Back at it. New shoes. Asics Gel Kayanos

92 degrees. Sunny. Took it very easy

Distance: 2.7 Miles
Time: 32:45
Av Pace: 12:07
Av Hr: 167
Max Hr: 182

Friday's Workout

2.8 Mile Run
31:02
155bpm average

I am attempting to add in the download from my watch which will include elevation (Green), heartrate (Red) and pace (Blue). I bought it, I might as well get my bucks worth.

Thursday's Workout

Weights:

Chest
Shoulders
Back
Arms
Abs

Back at it

Ok, so it's been a while. I got in a rut of other stuff getting in the way and then just got in a funk for a while, but I made myself get out there and do it today and it felt great.

40 Minute Indoor Bike

13.3 Miles
40 Minutes
19.95 mph

As I look at everyone's blogs I think you gents may have lost a good chance at getting a large advantage......Let's all get back out there. Matt, I owe you a phone call brother.

Update

You may have noticed my traaining has fallen off a bit. Between work and a virus I have, I am barely functional but I hope to be back in the game soon. Here is your chance to play some catch-up...

Wednesday's Workout

Weights:

Chest
Shoulders
Back
Arms

Tuesday Workout

Swim 1000 Yards
35 Minutes

Monday's Workout

2 Mile Run
20:48

Wednesday's Workout

8 mile bike
1.5 mile run
8 mile bike

Tuesday's Workout

Weights-

Chest
Shoulders
Back
Arms

Friday's Workout

1 X 100 60’’ (L1)
8 X 50 Drill 60”
6 X 50 60’’ (L3)
4 X 50 60’’ (L2)
1 X 100 (L1)
Total: 1300 yards

For some reason I felt like I was swimming some of this really fast without really exerting too much energy. I was focusing on visualizing bending my arms over a barrel with each stroke and that seemed to really help. Of course later in the workout, when I got tired, the results weren't as good, because I wasn't keeping my arms as high ad bent. I think when we get tired it's human nature to want to start the next stroke as soon as possible, because we feel like we are going to sink or something?

Wednesday Workout

Weights and Run:

Back. Biceps, Triceps

Run:
5’ (L2);
3 mile (L3); 10 minute mile pace 1st mile, 11:40 2nd mile, 12:00 3rd mile
Cool down 5’

Tuesday 24 Feb Workout

Weight training:

Chest and Shoulders.

Little time off

Had a visit to the dentist and then my kids over the weekend. so I had to take a little time off. Then a migraine on Monday. Back in the groove now. Now excuse is a good excuse, but there it is.

Plan Update

I have come to the closing weeks of the 14 week Olympic Distance training plan. Week have a total of 30 weeks until the big race. Our next training plan will be an 18 week 1/2 Ironman plan. So, we have a 12 week gap to fill. What I plan on doing, is going back to week 5 of the Olympic Distance plan and starting over there. I think this will be beneficial for several reasons. First, I still need to work on my swim form. Second, now that I have built a better cardio base, I will be able to push a little harder with my pace and see better results in the speed department.

Thursday's Workout

Weights/Speed Play

1/2 mile warm up
Run 200m @ L5
(your fastest possible
pace) immediately
followed by 400m @ L4
Repeat 3-4 times after
total recovery between
each set.
1/2 mile cool down

Tuesday's Workout

3 X 200 (L1)
1 X 250 20’’ pull*
1 X 300 30” (L3)
1 X 250 20” pull
1 X 300 20’’ (L3)
4 X 50 20” Drill
6 X 50 20” Descend
1 X 200 (L1)
Total: 2400 yards
Completed in 1 hr and 10 minutes

Then stationary bike for 20 miles at 90 rpm
include 30 maximum hill workout every ten minutes
Completed in 1 hr and 3 minutes

Total workout 2 hrs and 13 minutes

Friday's Workout

Bike:
1.5 hour bike ride. 28 miles at 18 mph
then
Run 1/2 mile

Thursday's Workout

Weight Training
30 Minute speed workout on the treadmill

Tuesday's Workout

On the road---
40 minute treadmill run at the Holiday Inn on some World War II era machine. Added in three 5 minute tempo runs in the middle.

Monday's Workout

1 X 300 (L1)
10 X 50 30” (Drill)
1 X 100 20’’ (L3)
1 X 50 20’’ (L4)
2 X 100 20” (L3)
2 X 50 20” (L5/L3)*
1 X 200 (L1)
Total: 1450 yards
* Speed work:
50 Yards as:
Sprint 25 (L5); Return 25
(L3);
20” rest. L5 is an all out
(max) effort.

Completed in 50 minutes. Felt great.

Tuesday's Workout

Swim and Bike Brick:

SWIM:
Warm up:
300m

Swim Ladder workout:
1 X 50 then 50 second rest
1 X 100 then 50" rest
1 X 150 50’’
1 X 200 50’’
1 X 250 50”
1 X 300 50”
1 X 300 50”
1 X 250 50”
1 X 200 50”
1 X 150 50”
1 X 100 50”
1 X 50
Total Ladder: 2100 yards.

Then changed and did a 15 mile bike in 45 minutes

Felt great

Monday's Workout

Speed Work
1 mile warm up

Run 200m @ L5
(your fastest possible
pace) immediately
followed by 400m @ L4
Repeat 3-4 times after
total recovery between
each set.

Speed pace was 8:30 mile

Tuesday's Workout

I ran stairs in my condo today. Four floors. I ran 6 reps with 1 walking warm up and 2 walking cool down for a total of 9 reps. Felt good.

Monday's Workout

Week 7. Supposed to be active recovery, but I don't feel like I've worked hard enough to need a recovery...

Did a 1hr run on the treadmill today. A little over 5 miles. Make sure you put the incline on 1% when using the treadmill, to provide a more realistic workout.

Friday's Workout

I did the Swim/Bike brick. First I swam continuos free-style for 1600 meters. That took 45 minutes. Then I immediately changed clothes and went upstairs on the stationary bike for 20 miles. That took 63 minutes. I was pretty well cooked after that.

Wednesday's Workout

Today I did weight training for chest, arms, back, and shoulders. No more than 30 seconds rest between sets. Good workout.

Tuesday's Workout

Swimming yesterday. I did the Wednesday swim workout yesterday with a slight modification due to time constraints:

1 X 200 (L1)
6 X 50 50’’ (Drill)
4 X 100 50’’ (L2)
3 X 50 50’’ (L3)
1 X 100 (L1)
Total: 1150 yards

The workout took about 40 minutes and kicked my ass. Felt like i wanted to puke. That's good, right?

Monday's Workout

Yeah, so I took a couple of days off. All things in life have to have a balance and I'm doing a pretty good job of that. Back to it on Monday though with a very nice interval run workout on the treadmill. Can't wait until it warms up and I get get outside. I did the week 6 Thursday Key Workout.
2 mile 30” (L2);
1 mile 30” (L3);
200M 60” (L4);
200M 30” (L2);
200M 60” (L4);
200M 30” (L2);
400M (L1)

Felt really good. Pushed myself but didn't feel like I was going to die or anything.

Thursday Workout

Today was all weight training. I did chest, shoulders, arms, and back with a 10 minute warm up of cardio.

Wednesday's Workout

Today I did the critical swim workout for the week (the one listed for Saturday). 1300 meters in the pool. It was supposed to be 1300 yards, but my gym's pool is measured in meters, so I sucked it up instead of doing the math. Hard workout. Hardest swim workout so far. Felt really good afterwards though. I can see how we could all probably benefit from some sort of clinic or seminar to help us with technique, especially early on, before bad habits get too bad.

John...you proably want to lose the breast stroke as soon as you can...i know I used to do the same thing when I first started out. The breast stroke will not be your friend when you get in the lake. It would pay greater dividends to better develop your freestyle stroke and go at a slower cadence and expend less energy, than to do the breast stroke. Just a thought.

Tuesday's Workout

Yesterday (Tuesday) I did the Tuesday workout, minus the weights. I like to do the weights all in one day and I was short on time. The workout was good, although I will admit that I averaged about 11 minute miles. Looking forward to the day in the not too distant future where I can look at those 11 minute miles and know they are just a memory.

And John...don't let my music scare you. It's ok to get a little eclectic and branch out. Try not to box yourself in too much.

Monday's Workout

I did the Wednesday triathlon workout. 82 minutes on the bike. about 23 miles. Not too bad.

Hello World

My friend John wants to use this blog as an accountability tool during training for the 2009 Savageman Triathlon. Good idea John. I'm a big smack talker, but I do realize the heap o mess I have gotten you, Matt and me into. Nothing like a good challenge though. Life is a bout challenges and goal setting and goal attainment. As Mr. Robert Browning once said, "Ah, but a man's reach should exceed his grasp, or what's a heaven for?" I am sure we can do it and I am sure the journey will be just as sweet as the destination.

Ciao