I set my alarm and got up early enough to head out on the bike for a long ride before work today. I didn't know I was planning to, but I hit (almost) 25 miles in 90 minutes for a nice fast 16.2 mph average.
Whether on a run or bike ride, there is a beautiful simplicity in an out-and-back course. If you can get inside your head and keep saying, "just a bit further, then I'll turn back," every extra bit you go doubles. On a loop course, if you decide today's not a good day, you can cut it short and ride home on a shorter loop.
But today, I just kept pushing myself to go a little further until eventually the county road I was on dead-ended at another county road. That was the 12.25-mile mark, so it seemed like a good place to turn back.
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Lunchtime
It was cooled off by lunchtime today, so I went out and did a 5k (not into the wind). Decent time of about 35 minutes. More importantly, I went on a route I haven't run in awhile, and I noticed that I was running past places I used to stop for walk breaks. In fact, I ran the whole 5k except for about 30-40 yards when I stopped and crossed the road and headed back.
It was nice to have a day like today where it's so easy to notice the big differences in my body and endurance from just a few months ago. I'm really feeling some confidence for the tri.
Friday, June 29, 2012
Thursday, June 28, 2012
Swimming faster
This morning's swim was a nice 1,400-yard workout, centered on a timed 500. I did all freestyle today, and warmup was a 300, 200 kick and 100 pull.
For the timed 500, I did it in 12:04, which was almost two full minutes faster(!) than the last timed 500 we did on May 8. Nice job -
Then we did 8 x 25s with fins, 10s rest each side, and a 100 easy to cool down. Very good day in the water today.
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Heat index
I wasn't planning to do a second workout today with the heat index at or near triple digits, but as lunchtime got closer I felt just restless enough to think about it. I convinced myself two miles wouldn't be too much and out I went. Though it was so warm and humid I could feel the moist air going into my lungs, I still managed to do two miles close to race pace.
For the timed 500, I did it in 12:04, which was almost two full minutes faster(!) than the last timed 500 we did on May 8. Nice job -
Then we did 8 x 25s with fins, 10s rest each side, and a 100 easy to cool down. Very good day in the water today.
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Heat index
I wasn't planning to do a second workout today with the heat index at or near triple digits, but as lunchtime got closer I felt just restless enough to think about it. I convinced myself two miles wouldn't be too much and out I went. Though it was so warm and humid I could feel the moist air going into my lungs, I still managed to do two miles close to race pace.
Wednesday, June 27, 2012
It's going to be hot today
With the weather projected to hit the mid-90s today, and since I was awake, I decided to go out for an early bike ride today at 6 a.m. and get today's exercise done and out of the way. (If it doesn't get too hot, I may still do a small run later.)
A good bike ride, averaging 15.9 mph (Beth said this is in the range of the faster group on most group rides), and covered a little over 11 miles in about 42 minutes.
At about 22 minutes, I felt a definite "bonk" in my legs as the pedaling got tough for no discernible reason. I pedaled through it, and about 3 minutes later things seemed fine again. I think that may have been the end of my glycogen stores, and the process of my body switching over to fat (I hope) for fuel.
A good bike ride, averaging 15.9 mph (Beth said this is in the range of the faster group on most group rides), and covered a little over 11 miles in about 42 minutes.
At about 22 minutes, I felt a definite "bonk" in my legs as the pedaling got tough for no discernible reason. I pedaled through it, and about 3 minutes later things seemed fine again. I think that may have been the end of my glycogen stores, and the process of my body switching over to fat (I hope) for fuel.
Tuesday, June 26, 2012
Back in the pool
After being away from the pool for both lessons last week, it felt good to get back in the water today. It was tough too. My breathing felt off, which made my strokes off. I suppose it could have been the other way around, but any way I really felt like I was working hard for what was a pretty straight-forward workout. The warmup: 150 free, 100 pull, 150 kick. Then we did ladders, with sets of ab work with the medicine balls out of the pool between rungs. Rungs were:
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Lunch run
Just finished an absolutely stellar lunchtime run. Did three miles, and for the first time did the whole thing without the walk breaks. I still believe wholeheartedly in the Galloway run/walk method, especially since it is definitely a style that got me to love being out there running. But there is something special about doing a longer (for me) run without the walks. ... In short, I rock!
Turns out the pace was about 10:40 per mile average, for three miles in just under 32 minutes.
Then I came in the house, showered, ate lunch and continued sweating for about 40 minutes.
- 4 x 25 free, 15 rest
- 2 x 50 breast, 20 rest
- 2 x 100 free with fins, 20 rest
- 2 x 100 free with fins, 20 rest
- 2 x 50 breast, 20 rest
- 100 easy cool down (free)
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Lunch run
Just finished an absolutely stellar lunchtime run. Did three miles, and for the first time did the whole thing without the walk breaks. I still believe wholeheartedly in the Galloway run/walk method, especially since it is definitely a style that got me to love being out there running. But there is something special about doing a longer (for me) run without the walks. ... In short, I rock!
Turns out the pace was about 10:40 per mile average, for three miles in just under 32 minutes.
Then I came in the house, showered, ate lunch and continued sweating for about 40 minutes.
Monday, June 25, 2012
Big update
OK, so it's been about 10 days since I last posted. Unfortunately, that doesn't mean I've missed out on sharing 15-16 workouts. It's only been six. (On the other hand, compared to a year ago at this time, that's six more workouts than I did then.)
The last update was my last time swimming, as I missed all last week swim sessions while I was in (upstate) NY for work. That means I also missed bike rides, as I couldn't beg, borrow or rent something to use during the week. I did get three runs in though, and they seemed to go well—if only for the change of scenery and bigger hills.
So, since my June 14 post, here's a brief outlay of what I've done:
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Observation on June
I re-read my post early in the month about June goals, and how they might be tricky because of travel, etc. It's like I could tell the future. Unless I do triple workouts this week (and I don't plan to), I won't hit 40 total workouts for the month. However, thanks to the three monster bike rides (2.5 to 3 hours each), I should be able to hit that 30 hours of exercise goal for the month.
The last update was my last time swimming, as I missed all last week swim sessions while I was in (upstate) NY for work. That means I also missed bike rides, as I couldn't beg, borrow or rent something to use during the week. I did get three runs in though, and they seemed to go well—if only for the change of scenery and bigger hills.
So, since my June 14 post, here's a brief outlay of what I've done:
- June 16: Big brick with 15.8 -mile bike ride and 5k run. 59 minutes and 42 minutes, respectively.
- June 19: 5k run, 38:30.
- June 20: 4.05 miles, 52 minutes.
- June 22: 3.3 miles, 42 minutes. (big hills this day, going up first half, then coming back with gravity...)
- June 24: 15.87-mile bike ride, 58 minutes awesomely for a 16.4 mph average!
- Today: 2-mile run, 22 minutes. Lunchtime bike ride was 9.xx miles in 36 minutes for a 15.3 mph average.
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Observation on June
I re-read my post early in the month about June goals, and how they might be tricky because of travel, etc. It's like I could tell the future. Unless I do triple workouts this week (and I don't plan to), I won't hit 40 total workouts for the month. However, thanks to the three monster bike rides (2.5 to 3 hours each), I should be able to hit that 30 hours of exercise goal for the month.
Thursday, June 14, 2012
Swim sprints
A fun new version of sprints at swimming this morning. After the 3 x 150s warmup, we did 25s on the clock. Instead of on a certain time per length by xx times, it was a steadily decreasing time per length, and we went to failure.
It started at 60 seconds for the first length, and then time per length decreased 1 second. I made it to 28 sprints before I was tired to continue. I was consistently near 25 seconds for the most part. Once the rest periods got under 10 seconds, I slowed considerably. I made the 28th length in time to do more, but I hit the wall part way in that last length where it was a struggle to finish.
I was breathing hard and, I think, sweating (despite being in the pool) by the end. The 150 of breaststroke to finish was a nice relaxing finish.
Today I also wore my tri suit in the pool for the first time. I've used it on some of my long bike rides because it's my only gear with some bike padding, and by default on some of my runs when I did bricks. It wasn't bad; I didn't notice any drag or feeling weighted down by the extra material soaking water or anything like that. I am curious now how long it will take to dry out on the bike ride, or if I will be pedaling with squish sounds for 16 miles.
Unfortunately, today was the third straight day of work deadlines kicking my butt, so there was no second workout at lunch or in the evening. In fact, I'm writing this at 9:30 at night, and I'm going to get back to work on one of my work stories right after this (hope to wrap it up by midnight and hit the sack without it weighing over my head unfinished). Then I can go out for a nice run first thing tomorrow morning.
It started at 60 seconds for the first length, and then time per length decreased 1 second. I made it to 28 sprints before I was tired to continue. I was consistently near 25 seconds for the most part. Once the rest periods got under 10 seconds, I slowed considerably. I made the 28th length in time to do more, but I hit the wall part way in that last length where it was a struggle to finish.
I was breathing hard and, I think, sweating (despite being in the pool) by the end. The 150 of breaststroke to finish was a nice relaxing finish.
Today I also wore my tri suit in the pool for the first time. I've used it on some of my long bike rides because it's my only gear with some bike padding, and by default on some of my runs when I did bricks. It wasn't bad; I didn't notice any drag or feeling weighted down by the extra material soaking water or anything like that. I am curious now how long it will take to dry out on the bike ride, or if I will be pedaling with squish sounds for 16 miles.
Unfortunately, today was the third straight day of work deadlines kicking my butt, so there was no second workout at lunch or in the evening. In fact, I'm writing this at 9:30 at night, and I'm going to get back to work on one of my work stories right after this (hope to wrap it up by midnight and hit the sack without it weighing over my head unfinished). Then I can go out for a nice run first thing tomorrow morning.
Wednesday, June 13, 2012
I am doing stuff ... honest
I just fell off the writing wagon apparently. Truthfully, I was away from the computer over the weekend, didn't blog on Monday's exercise-free day, and then skipped yesterday waiting for a second workout that never came. So, here's a quick wrap-up:
Started today with a really nice 5k. Did slightly under 12-minute miles, and really enjoyed my new Yurbuds Ironman earbuds that did not even fake like they were going to fall out. The twist-and-lock earbud gimmick turns out to, well, not be a gimmick. Nice job folks.
Yesterday, did a full swim of 3 x 150s for warmups, one kicking, one with double-kick breaststroke drill and one regular swimming. Then 6 x 25s with in-water "pushups" at one end, and 6 x 25s with pool edge triceps dips at one end. Followed that with 4 x 100s of swimming with fins, and finally a 100 cool down.
Weekend
The weekend rides were awesome. I did 39.35 miles going to Milwaukee in 2:31 for a sustained 15.6 mph pace. Coming back Sunday was more uphill and more difficult as it was more humid and I think I messed up my nutrition by waiting to long on drinks and gels. But it was 39.98 miles in 2:49 for a sustained 13.8 mph pace. I also started Saturday with a piece of peanut butter toast and a Gatorade Prime, but Sunday just washed down some Honey Stinger gels and hit the road.
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Tomorrow I plan to not miss my second workout, so I promise to update the swimming and a bike ride right after lunch.
Still having fun. Race day is in three weeks!
Started today with a really nice 5k. Did slightly under 12-minute miles, and really enjoyed my new Yurbuds Ironman earbuds that did not even fake like they were going to fall out. The twist-and-lock earbud gimmick turns out to, well, not be a gimmick. Nice job folks.
Yesterday, did a full swim of 3 x 150s for warmups, one kicking, one with double-kick breaststroke drill and one regular swimming. Then 6 x 25s with in-water "pushups" at one end, and 6 x 25s with pool edge triceps dips at one end. Followed that with 4 x 100s of swimming with fins, and finally a 100 cool down.
Weekend
The weekend rides were awesome. I did 39.35 miles going to Milwaukee in 2:31 for a sustained 15.6 mph pace. Coming back Sunday was more uphill and more difficult as it was more humid and I think I messed up my nutrition by waiting to long on drinks and gels. But it was 39.98 miles in 2:49 for a sustained 13.8 mph pace. I also started Saturday with a piece of peanut butter toast and a Gatorade Prime, but Sunday just washed down some Honey Stinger gels and hit the road.
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Tomorrow I plan to not miss my second workout, so I promise to update the swimming and a bike ride right after lunch.
Still having fun. Race day is in three weeks!
Friday, June 8, 2012
Hard 3 miles
Today was a difficult run. Went out about noon, intent on making really good time. My earphones kept falling out, and was into a headwind half the time, and it was 85 degrees out there (I found out after I got done). But I did 3 miles and got it done (at about a 4 mph walking pace...)
The fun comes this weekend, when I bike 40 miles to Milwaukee tomorrow morning, and then 40 miles home on Sunday. Getting my bike all situated tonight, and planning out my nutrition for the rides. Depending on how this weekend's rides go, I'm toying with the idea of doing a century ride as a gift to myself on Father's Day morning (especially attractive since I'll be gone the rest of that week with no access to swimming or biking).
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Thursday
Yesterday's swimming was good, about 1,400 yards with some land-based core work with medicine balls in between the main workout laps. Then at lunch did a 13+ mile bike ride.
The fun comes this weekend, when I bike 40 miles to Milwaukee tomorrow morning, and then 40 miles home on Sunday. Getting my bike all situated tonight, and planning out my nutrition for the rides. Depending on how this weekend's rides go, I'm toying with the idea of doing a century ride as a gift to myself on Father's Day morning (especially attractive since I'll be gone the rest of that week with no access to swimming or biking).
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Thursday
Yesterday's swimming was good, about 1,400 yards with some land-based core work with medicine balls in between the main workout laps. Then at lunch did a 13+ mile bike ride.
Wednesday, June 6, 2012
Two today
So today was a double again, and important to get two in with tonight's end-of-school pizza party ...
Started the morning with a nice 4-mile run at a 5 mph pace, including a top speed of 6.9 mph for about a 1/4 mile. Double-bonus this afternoon when I found out today is National Running Day!
Then at lunch, did a 10-mile route and averaged 15.7 mph.
(All told, killed about 1,100 calories today in prep for some pizza tonight, and maybe garlic bread too...)
Started the morning with a nice 4-mile run at a 5 mph pace, including a top speed of 6.9 mph for about a 1/4 mile. Double-bonus this afternoon when I found out today is National Running Day!
Then at lunch, did a 10-mile route and averaged 15.7 mph.
(All told, killed about 1,100 calories today in prep for some pizza tonight, and maybe garlic bread too...)
1-a-day
Monday's training day off was lovely. I didn't feel down or like I needed to be out at all.
Yesterday didn't get to go out for a second workout session after swimming in the morning. But I did walk with the kids a .5 mile into town for some ice cream cones. (I may have had one too.)
As for the swimming yesterday, it was about the quickest we've covered 1,400 yards. (Just about 300 shy of doing a full swimming "mile.") After the 300 warmup, we did 300 yards of some pull buoy and kick drills, and then did 2 x 400s that were: 4 x 50s of running in the lane to midpoint, freestyle to wall, backstroke to midpoint and run backwards to starting wall, followed by 100 kicking and 100 swim. (On the second 400, the 100 kicking was a 100 pull buoy.)
Yesterday didn't get to go out for a second workout session after swimming in the morning. But I did walk with the kids a .5 mile into town for some ice cream cones. (I may have had one too.)
As for the swimming yesterday, it was about the quickest we've covered 1,400 yards. (Just about 300 shy of doing a full swimming "mile.") After the 300 warmup, we did 300 yards of some pull buoy and kick drills, and then did 2 x 400s that were: 4 x 50s of running in the lane to midpoint, freestyle to wall, backstroke to midpoint and run backwards to starting wall, followed by 100 kicking and 100 swim. (On the second 400, the 100 kicking was a 100 pull buoy.)
Sunday, June 3, 2012
36-mile brick
A few good days of training following the May numbers. Did a 4-mile run on Friday, then a long brick on Saturday.
I started by getting up at 5:30 Saturday and headed out fairly quickly, having prepped my bike, nutrition and attire the night before. I rode for 36 miles 1/2 on a crushed stone bike path (was like moving through a swamp) and 1/2 on county roads (was beautiful after all that gravel). I averaged about 14.4 mph, which was around 12 on the bike path and then about 16-17 on county roads.
When I got home and took my bike helmet off, a pool of sweat fell to the floor from my forehead that had been held in check by the helmet's sweatband. I took a couple last swigs from my water bottle and went back out to do a 2-mile run. The pace was nothing great, but I did it. All told it was 3 hours of exercise on a Saturday finished by 9 a.m. (The recovery was another matter. There were a couple naps during the day...)
This morning, instead of making today a rest day, I decided to get up early again for another run. I did 4.7 miles at a slow pace, and will make tomorrow my rest day.
Next post will be Tuesday after swimming, and either a lunchtime bike or run.
I started by getting up at 5:30 Saturday and headed out fairly quickly, having prepped my bike, nutrition and attire the night before. I rode for 36 miles 1/2 on a crushed stone bike path (was like moving through a swamp) and 1/2 on county roads (was beautiful after all that gravel). I averaged about 14.4 mph, which was around 12 on the bike path and then about 16-17 on county roads.
When I got home and took my bike helmet off, a pool of sweat fell to the floor from my forehead that had been held in check by the helmet's sweatband. I took a couple last swigs from my water bottle and went back out to do a 2-mile run. The pace was nothing great, but I did it. All told it was 3 hours of exercise on a Saturday finished by 9 a.m. (The recovery was another matter. There were a couple naps during the day...)
This morning, instead of making today a rest day, I decided to get up early again for another run. I did 4.7 miles at a slow pace, and will make tomorrow my rest day.
Next post will be Tuesday after swimming, and either a lunchtime bike or run.
Friday, June 1, 2012
May numbers
OK, so a month ago on May 1, I wrote a post about my April numbers and how I wanted May to go. Since today is June 1, seems like an appropriate time to take a look back.
According to my April MapMyRide training log, I had done exercise on 21 days (including some two-a-days), tallied 82.78 miles running and biking and hit 8,790 exercise calories burned. Then I said that by today's date, I wanted the May calendar to top 9,000 exercise calories burned. I beat that mid-way through the month, so the final tallies for May by the numbers are:
227.34 miles covered (run, bike and swim).
28.1 hours of exercise.
26 days with at least 40 minutes of exercise.
39 total workouts.
21,077 calories burned through exercise.
I have to say I'm happy with that.
June is going to be an interesting month, as I need to go to work in NY at the home office for a week somewhere in there, while also hitting the peak of my tri training plan, and starting the taper in the last week. It's hard to pick the right goal to try for, so let's go with this: I'm going to shoot for 30 hours of exercise in June and 40 total workouts.
According to my April MapMyRide training log, I had done exercise on 21 days (including some two-a-days), tallied 82.78 miles running and biking and hit 8,790 exercise calories burned. Then I said that by today's date, I wanted the May calendar to top 9,000 exercise calories burned. I beat that mid-way through the month, so the final tallies for May by the numbers are:
227.34 miles covered (run, bike and swim).
28.1 hours of exercise.
26 days with at least 40 minutes of exercise.
39 total workouts.
21,077 calories burned through exercise.
I have to say I'm happy with that.
June is going to be an interesting month, as I need to go to work in NY at the home office for a week somewhere in there, while also hitting the peak of my tri training plan, and starting the taper in the last week. It's hard to pick the right goal to try for, so let's go with this: I'm going to shoot for 30 hours of exercise in June and 40 total workouts.
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