Happy Mother's Day!
Nice finish to this week's training.
Swam at 8am and knocked out 1.5 miles. 75% of the workout was threshold work (RPE 6 out of 10) and 25% was intensity (RPE 10 out of 10) which was saved for last. Totally knocked the crap out of me.
Fueled up, picked up Howard (Mr. 8:09 pace for 1/2 marathon last week) Kurzrok and headed to Sunken "Ghetto" State Park for 1pm run. Legs felt heavy after yesterday's ride with coach Joe, but I knew I had to man up and try to keep up. Ran a respectable 8:50 pace (10s faster/mile than last weeks' 7 mile effort). To be honest, without him there, I would've been closer to a 10 min pace.
Rest and stretch tomorrow. Despite The Boomtown Rats, I'm loving Mondays.
Sunday, May 8, 2011
Saturday, May 7, 2011
The Dream-Day 38
Today's forecast called for rain and I was scheduled to ride with coach Joe.
Here's last night's texting exchange.
Scott: Joe, it's supposed to rain Sat. How about I switch Saturday's bike with Sunday's run?
Coach Joe: You gonna bag the race if the weather is bad that morning?
Scott: Ouch, I'll shut up now.
Coach Joe: I'll see you at the pool.
Scott: Ok, but only if it's not raining.
After disgarding my Jewishness (briefly), I manned up and prepped for a soak filled ride, but somehow weather.com and the rest of the "meteorologists" misfired and Joe and I took off at 8am for a 38 mile ride in gorgeous weather.
Here's last night's texting exchange.
Scott: Joe, it's supposed to rain Sat. How about I switch Saturday's bike with Sunday's run?
Coach Joe: You gonna bag the race if the weather is bad that morning?
Scott: Ouch, I'll shut up now.
Coach Joe: I'll see you at the pool.
Scott: Ok, but only if it's not raining.
After disgarding my Jewishness (briefly), I manned up and prepped for a soak filled ride, but somehow weather.com and the rest of the "meteorologists" misfired and Joe and I took off at 8am for a 38 mile ride in gorgeous weather.
Friday, May 6, 2011
The Dream-Day 37
Had a good run this morning, but doufus forgot to charge the Garmin and it crapped out with about 12 mins to go. Just another thing to put on the list race day. That would definitely not be good.
Swam 2150 meters (1.3 mi) from 7-8pm. Here's the workout. Distances are in meters. Effort is listed as RPE (rate of perceived exertion 1-10 or a time trial). Rest between sets vary (10-60 secs depending on effort). These workouts rock and roll and are over before you know it.
7 min warm up: 250
1x150 RPE 7
1x200 RPE 7
1x150 RPE 7
1x200 RPE 7
2x150 RPE 7
1x300 RPE 7
2x50 RPE 10
1x50 RPE 2
1x100 Time Trial
1x50 RPE 2
2x50 RPE 10
1x50 RPE 2
4x25 hypo (swim as fast as you can without taking a breath or as few breaths as possible) RPE 10
1x50 cool down
Swam 2150 meters (1.3 mi) from 7-8pm. Here's the workout. Distances are in meters. Effort is listed as RPE (rate of perceived exertion 1-10 or a time trial). Rest between sets vary (10-60 secs depending on effort). These workouts rock and roll and are over before you know it.
7 min warm up: 250
1x150 RPE 7
1x200 RPE 7
1x150 RPE 7
1x200 RPE 7
2x150 RPE 7
1x300 RPE 7
2x50 RPE 10
1x50 RPE 2
1x100 Time Trial
1x50 RPE 2
2x50 RPE 10
1x50 RPE 2
4x25 hypo (swim as fast as you can without taking a breath or as few breaths as possible) RPE 10
1x50 cool down
Thursday, May 5, 2011
The Dream-Day 36
Aside from it being the most boring 95 mins ever, I had a fairly easy endurance ride holding 175 watts for 3 sets 25 min each. It was a far cry (both literally and figuratively) from Tuesday's 220 watt massacre.
Got motivated for my 6th workout (slight exaggeration) of the day: Core Synergistics from P90X. CS takes about an hour, but it seemed to fly by given that most everything I'm doing now lasts longer.
Word of the day: SLEEP.
Got motivated for my 6th workout (slight exaggeration) of the day: Core Synergistics from P90X. CS takes about an hour, but it seemed to fly by given that most everything I'm doing now lasts longer.
Word of the day: SLEEP.
Wednesday, May 4, 2011
The Dream-Day 35
I beat the rain and had a solid run this morning. Joe said to go easy, but my friend Howard fired me up with news of his personal best in the 1/2 marathon (8:09 pace). Way to go, H! So, I ran the 1st 2 1/4 mi at 8:19 pace & 8:32 for the 2nd 2 1/4 (listen, there were hills).
At 7pm I hit the college and felt good in the pool. Anxiety (yes, I've been getting pangs of brief nervousness) has gone away. I think that's a function of getting familiar with how to execute the instructions and getting more fit in the water. I had finished the hour session that included a 10 min warm up and 2 min cool down. Within 48 min we knocked out 1,800 meters (~1.1 miles). The second wave of swimmers came in at 8pm and since attendance was light, Joe asked if I was up for more swimming. It almost sounded like a dare (maybe that's just how my warped brain translated it). In I went and banged out another 1,400 meters for a total of 3,400 or 2.1 miles (including warm up & cool down). Not bad for a non-swimmer. I exited feeling pretty good about myself until Joe brought me back down to Earth with "just wait...the harder and longer stuff is yet to come". Gee, thanks.
At 7pm I hit the college and felt good in the pool. Anxiety (yes, I've been getting pangs of brief nervousness) has gone away. I think that's a function of getting familiar with how to execute the instructions and getting more fit in the water. I had finished the hour session that included a 10 min warm up and 2 min cool down. Within 48 min we knocked out 1,800 meters (~1.1 miles). The second wave of swimmers came in at 8pm and since attendance was light, Joe asked if I was up for more swimming. It almost sounded like a dare (maybe that's just how my warped brain translated it). In I went and banged out another 1,400 meters for a total of 3,400 or 2.1 miles (including warm up & cool down). Not bad for a non-swimmer. I exited feeling pretty good about myself until Joe brought me back down to Earth with "just wait...the harder and longer stuff is yet to come". Gee, thanks.
Tuesday, May 3, 2011
The Dream-Day 34
Started off the week with a very hard ride on the trainer. RPE (rate of perceived effort) 9 out of 10. Held 221 watts for 20 min x 2 sets (221 watts = 23 mph). Totally fried when I was done. However, this represented a 10% increase over last Tuesday's effort. So, definite improvement. Can't help but feel like Lance when I'm on the trainer. You know, the videos of him and his team in a wind tunnel with boat loads of wires coming out of a gazillion places. So, from now on, I'll refer to riding on the trainer as spending time in "The Lab". My lab, Guinness, approves.
At 7pm, it was off to our weekly community Fit Club where we did Core Synergistics from P90X. I hadn't done that in a while and it really kicked my ass. For my money, the toughest workout in the bunch. Plank to chattarunga run...yiiiiiiikes!
At 7pm, it was off to our weekly community Fit Club where we did Core Synergistics from P90X. I hadn't done that in a while and it really kicked my ass. For my money, the toughest workout in the bunch. Plank to chattarunga run...yiiiiiiikes!
Sunday, May 1, 2011
The Dream-Day 33
I can't believe it's May already. 30 days of training down...188 to go.
Great weekend of training.
Friday: Endurance swim of 1.2 mi concentrating mainly on form and a moderate 4 mi afternoon run.
Saturday: 2 hr endurance ride over 34 miles on *#&@ roads. Had to hold back from hammering it as the focus was on maintaining power within a range. This is precisely what the goal is for Ironman. Cover the 112 miles and then be fresh enough to run 26 without spending any time in the medical tent or having CSI draw a chalk outline around me.
Sunday: Solid swim training at the college and then a 7 mi run at Sunken Meadow State Park on a 9 min pace. The plan was to run a very easy 65 min with 5-1 min walks thrown in as needed.
Walk this.
I definitely did not stick to the script. I saved the walk after finishing the 7. I realize this isn't very much for some and it's certainly a far cry from 26, but this is the furthest I've ever run. In fact, it's probably the most I've run cummulatively before I started training.
The best part of the day was that my boy, James, manned up after a day/night of partying and ran with me. Congrats, again, on his son's (Big Man) Confirmation. That kid has serious dancing skills. It was a beautiful day, about 66 degrees, sunny, and right on the LI Sound. It was great to finally have a partner to train with. Was having difficulty coming up with interesting things to talk about to myself.
As a bonus, I saw the lovey Ann Visser on the boardwalk. She's another Tri animal. Maybe one day, she'll let me train with her. :)
Great weekend of training.
Friday: Endurance swim of 1.2 mi concentrating mainly on form and a moderate 4 mi afternoon run.
Saturday: 2 hr endurance ride over 34 miles on *#&@ roads. Had to hold back from hammering it as the focus was on maintaining power within a range. This is precisely what the goal is for Ironman. Cover the 112 miles and then be fresh enough to run 26 without spending any time in the medical tent or having CSI draw a chalk outline around me.
Sunday: Solid swim training at the college and then a 7 mi run at Sunken Meadow State Park on a 9 min pace. The plan was to run a very easy 65 min with 5-1 min walks thrown in as needed.
Walk this.
I definitely did not stick to the script. I saved the walk after finishing the 7. I realize this isn't very much for some and it's certainly a far cry from 26, but this is the furthest I've ever run. In fact, it's probably the most I've run cummulatively before I started training.
The best part of the day was that my boy, James, manned up after a day/night of partying and ran with me. Congrats, again, on his son's (Big Man) Confirmation. That kid has serious dancing skills. It was a beautiful day, about 66 degrees, sunny, and right on the LI Sound. It was great to finally have a partner to train with. Was having difficulty coming up with interesting things to talk about to myself.
As a bonus, I saw the lovey Ann Visser on the boardwalk. She's another Tri animal. Maybe one day, she'll let me train with her. :)
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