Decent Week Last Week w/o Running good Swim Practice Tonight

2 weeks to go before the triangle triathlon.  Pretty good training week last week.

94 Miles Cycling, 5600 Swimming in 3 good sessions.  And I got out mountain biking yesterday at Crabtree park but was cut short due to a pretty serious crash by one of my friends.  His first major wipeout on a mountain bike.   Oh well!

Here's what the chart looks like.

And tonight's swim workout.....

600 EZ swim / kick mix

12 x 50 Alt Drill / Free with :10 Rest

1, 2 ) 1 Arm

3) Catchup

4) Dog Paddle

5)  Fist

6)  Fingertip Drag

Then  

3 X thru

1X200 Pull (I picked up a set of Strokemaker Paddles and wow, I'm sore)  Rest :20

2X100 Build  Rest :20

4X50 Fast  Rest :10

1X50 Ez

3150 Meters total.

In other News....  David Carradine, Farah Fawcett, Ed McMahon, Michael Jackson, and Billy Mays all passed away recently.....I'm getting older!

~Dave

~

Shin Splint, Cycling and Swimming.

I've been nursing a killer shin splint on my right leg and havn't run since Saturday (and that was pathetic) I'm focusing on swimming and cycling.

And actually I'm feeling pretty good.

I had 2 pretty good days in the water on Monday and Tuesday, and Cycled to work Tuesday and today (Wednesday).  

I bought a behind the seat rack and garment bag from Performance Bike  and can pack my biz casz clothes, Laptop etc. and get to work in about 20 minutes.  6 miles.   I get in way before anyone else and traipse around the office in spandex and get ready for work.  Luckily I'm a director and have a closed office, and thanks to chapter 11 protection, there's plenty of empty cubicles (aka bike parking).  I go into the washroom and scrub down, deodorize, fill my hair with product, grab a starbucks and I'm good to go.  Tonight I decided to take the long way home and sent my bag with a colleague to drop off at the house. 

I did a decent 8 mile warm up (mostly down hill) at a 19.7 mph pace and then did a 5 X 5 minute interval session with 4 minutes rest between.

Like this...

2 minutes moderate effort zone 2

2 minutes moderate hard zone 3

1 minute hard zone 5a

I thought I did pretty well and pace averages came in at.

#1 21.8 mph

#2 22.9 mph

#3 22.1 mph

#4 19.3 mph

#5 22.0 mph

My overall session pace was at 19.3 mph average including the 20 minutes of recovery spinning.  This was on a pretty hilly course of about 28 miles, and on my old steel 1994 bike!

So I think my fitness is improving despite the shinsplint.

~dave

Tonight's Swim Workout

Another good one, and I'm pooped.

Short course yards this time

400 EZ

4X50 Kick

3X100 IM Stroke Drills

3 X..thru

4X50 on :10 Rest 1,3 easy 2,4 moderate

50 Kick :10 rest

100 IM :20 Rest (I really enjoyed these, I've always had a decent fly, and it felt good with such a short pool. I was thinking of the time my senior year in college, I went a PR 2:00 200IM, and one of my friends' parents commented. "hey, you'd be a decent IMer if you could do the backstroke!" Still can't do the backstroke!)

50 Kick

100 Fast (I went 1:07, 1:13, and tried to Negative Split and failed #3 :35,:37 for 1:12 Maybe next time)

2X25 Underwater. (I made the whole length 2X ummph, argh)

8X50 on :45 Ouch!!! I was coming in on :43

100 EZ

3050 yards, I think.

New Goal: Break 1 minute in a 100 free pushoff in practice on a tuesday night in shortcourse. I've done it many times in the 80's and 90's. Should be easy.:-)

Last Night's swim Workout

I ended up getting a lot of good cycling in over the end of last week / weekend after a pretty much blow off week. Friday run 3.4 miles thru a lot of pain (more time off due to shin splints), Saturday Cycle 2o or so before my CEO conference call (don't ask) and then another 28 with some intervals after that.

Sunday we woke up late for Father's day, so I skipped the usual group ride and opened my gifts. The kids were really excited to give me my gifts. A new cycling jersey, some running shirts, a hydration pack for running, a Keith Urban CD, and my favorite a kitchen compost crock! So then I went out for an easy 30 ride. I was able to push it some but got passed by one of the A groups out there like I was standing still.

Last night I went to the OSB swim practice for this workout....It was great!

500 EZ
4 X 50 kick (2 w/o board) :10 RI
4 X 50 drill (catchup, 1 arm, dog paddle, dps)

then the killer set

500 Rest :50
400 Rest :40 descend
300 Rest :30 descend
200 Rest :20 descend
100 descend

100 EZ

4X 50 kick 40 M easy, 10 M hard
6X50 25 Ez, 25 Fast

100 Warm down.

3300 Meters long course

There were about 10 folks who showed and we only had 2 lanes. As usual, I jumped in the slow lane and the "fast" regulars weren't there. Turns out, I was pretty much keeping with the lane leader of the fast lane. We were going at a pretty good pace, ~1:40. At the end, I got some comments about my choice in lanes, but I enjoyed swimming next to someone holding the same pace, and pushing each other. Maybe tonight, I'll try to hang with the "fasties".

Trying to swim and cycle a lot this week, as running will be limited due to @#$@#@#$ shit splint!

Hot today

Last night I stayed up too late watching Miracle at St. Anna.  Great Movie!  And I slept thru swim practice this morning.

We're having an early season Heat / Humidity wave, and it supposed to get up to  100 tomorrow.  Today it's 93 degrees and super humid.

I went out for a 5K run between calls.  28 minutes with a lot of walking.  I lost like 3 lbs. in sweat.  Off to get a professional fitting for my new bike tonight, and maybe a swim workout in the neighborhood pool.

Wimpy Week

It's Thursday and I've gotten in one swim for 3500 yards and a 34 mile bike ride.

I've decided to make this somewhat of a rest week as it's been rainy, humid, I've been tired, and been trying to medicate and ice a nagging shin splint.  That leaves 3 good training weeks before the triangle triathlon.  I'll hit it hard for the next two and do a mini taper in week 3.

I went on the Cycling Spoken Here  group ride tonight.  I've been skipping this ride lately, opting for doing intervals alone.  But keeping with the blow off week I'm having, I thought it would be fun.  I had a great time!  In my absence, they raised the bar from a 17 - 18 pace to a 19.1 average.  There was a great group of folks tonight, including one of the swim coaches from OSB multisport whom I swim with occasionally.  And I was able to lead and pull a good portion of the ride.  I was up front in the peloton  (wanted to throw that word in for fun) for most of the ride, and did well in the hills.  I guess, the interval work has been paying off.  We ended up averaging around 19.4 for the ride.

Hopefully, here's what's in store for the rest of the week.

Friday  6 AM swim practice (I'm not a morning person)

Saturday Serious brick, I'm thinking bike - Run, Bike - Run and maybe a PM swim workout. Gonna hit some hard intervals on the bike.

Sunday:  CSH group ride again....Social ride 18.24 mph average.

Last Week Totals, Monday Off, Tuesday Swim

Last week ended with 98.5 Total Miles.  I took Sunday, and Monday off, as my flight was cancelled Sunday evening and I had to get up at 3:45 to catch a 5:40 AM flight.

I'm in a lot of pain with a shin splint on my right leg and have been nursing it with Ice, Ibuprofen, Glucosamine, and Magic Hat #9 (not quite IPA).   But I was able to get in close to 20 miles running in last week.

Recap of tonight's swim workout.  Short Course Yards.

500 EZ

4 X 50 Stroke Drills

4 X 50 Kick  Back, Fly  (900)

then Main set

2 X

3 X 100 on 1:40 / 1:30

3 X 100 IM on 1:40 / 1:30  (These sucked_

300 Steady Pull

3 X 50 on 1:00 Descend

2 X 50 25 EZ, 25 Fast

1 X 50 Kick

(2400)

200 EZ Warmdown  

Total 3500 Yards.

On another note, I've kept track of all workouts and we're in week 8 of an 11 week training period.

So far I've swam and an equivalent of 8 Iron Mans, Biked 4, and Run 3.  Maybe I should be running more.

~Dave

Week Wrapup

I had a relaxing weekend with my parents in my hometown. I flew up alone on Friday for my 20 yr class reunion. A few classmates are organizing a picnic today and the turnout is supposed to be good. And it'll be a kegger reminiscent of the field party days from highschool. Looking forward to it.

Friday I was off, so got in about 30 miles of interval work on the bike after a great swim workout. Yesterday I hit my old school disctict track for 4.5 miles of 1/2 mile intervals.

I felt pretty good and kept all 4 around a 6:30 pace. Did a lot of slow jogging and walking to recover. Battling a shin splint on right leg and have been eating ibuprofen and glucosamine like it's m&m's. Was planning doing 10 miles LSD this AM but decided to let leg rest and heal. (Late night beer with Dad helped seal the decision)

I'll post total distances when I get home, but looking like around a 100 mile week.

~Dave

This morning's swim workout

400 EZ

6 X 50 kick :10 rest

6 X 50 drill :10 rest

3X5X100 on 2:00, 1:45, 1:30  Last set moderate / hard

20 X 25 on :30 warmdown

On the last set of one hundreds I went 1:14, 1:16, 1:17, 1:18, 1:17

Going for a bike ride now.

Better Aerobic Base

Over 60 miles for this week so far.

Monday

Run 5.4 miles Intervals and 2000 Meters Swimming.

Here's my mile pace times for 1/2 mile runs

7:09

7:34

8:05

7:50

8:20

I'd like to get to betwee 6:45 and 7:30 for all of them.

Good news is that I'm running more during the recovery rather than walking and puking

Run was followed by a 2900 Meter Swim

400 EZ

6X50 Drill

2 ties thru

2X 200 Pull :20 Rest

3X100  50 drill, 50 build :20 - :30 Rest

3X100  Fast :05 rest

200 Warm down

I was feeling some speed come back in the fast 100's the first one came in at 1:25

Tuesday

Cycle to Work 6 cycle home 13 and felt yucky.

2 Margaritas

Wednesday

Lunchtime Maintenance Run at the Nortel Hilly Trails.

Super Hot, Super Hilly, Super fun, 7 miles

Thursday

Cycle 30 miles medium to hard effort.  Average 19.2 thru some pretty decent hills.

Tonight I pack to go to NY for my 20 yr High School reunion.  I can't wait to see the old friends. With a vacation day thrown in tomorrow.  Here's what I'd like to do.

Friday.....Swim 6 - 7 AM,  Ride 35 Miles with some intervals, Run 4 (brick)

Saturday 10 Miles Running Long and Slow and Easy.

Sunday 4 Mile Track workout at Tuscarora Elementary.

~Dave

Quick Update..... Week in Review June 1 - June 7

Monday:  5.4 mile run 5X  1/2 mile intervals with 4:00 recovery

7:22, 8:12, 7:53, 9:32, 9:11 pace.....Hilly course, HOT

Tuesday:  28.44 Mile Bike Intervals....Average 17.8 mph

Wednesday:  Morning Swim... 3280 Yards

Thursday:   4.6 Mile Trail Run at  office trail

Friday:  REST

Sat:  22 mile Bike, 3.4 mile Run  brick and felt horrible

Sun:  33.4 Mile Group ride  18.4 mph average.

94.6 miles for the week.

 

Annual Physical Changes

Results from my annual physical are in.....Here's how I stack up year over year.

2008 2009 Doc's. Comments

Weight (Clothed) 204 184 Need to Lose another 20 lbs.

Cholesterol 233 204 Good Progress need to lose another 20 lbs.

HDL 44 56 Good...Result of Exercise

LDL 165 131 Good Progress...Lose 20 lbs. and you'll <>

Triglyceride 112 86 Good thing you don't have a problem here

Glucose 114 81 Wow, You were "livin' large" last year!

Everything is gonna be ok, if I just lose 20 lbs!  

Picking up the Mileage...

Week in Review... Monday Afternoon

Graphical Version of my mileage log.

I've had a couple of big weeks in a row and hoping to get up over 100 miles this week again.  

It appears as though the legend didn't come thru, but the bottom line represents swim converted to miles, yellow is run, and the red is bike.  Blue at the top is total miles.

Thursday : CSH Group ride again.  32 miles at a 19 something average.  

This ride is getting pretty fast, and I got a little bonky in the hills on the last five miles home. 

Friday: Six mile relaxed run with nothing to report but good iPod Tunes.  Someday I'll post my wicked pisser play list.

Saturday:  Neighborhood pool swim.  Here's the W/O

Warmup 200 swim, 100 kick, 100 swim

10 X 50 free drills on :10 rest interval

Mainset  5 X 3 X 100 descend on 2:00, 1:45, 1:30 no rest between 

2X100 Kick

Warmdown  20 X 25 on :30

I was trying to race a couple of teenage kids, but hey couldn't keep up with me.  ;-)

Sunday: 22 miles solo on the bike.  Interval workout

20 min EZ spinning

5 X 3 minutes with 1 min HR Zone 2, 1 min HR Z3, 1 Min HR> 170 beats per minute, 2:30 spin down.

I got up to 27 - 30 mph at times on the Zone 5's.  Scary fast on a bike for me.  Hopefully the bike intervals will help me go from 

This....

 To This!!!