The good thing about leap years is that you get an extra day to train. Some see that as a bad thing others well it is a free day if you ask me. For me that is good since I was off for a couple weeks. So my calves are as tight as piano wire and was not sure I would get through 1 mile let alone 3.5 (I was shooting for 4) but got through the 3.5 then I jumped right into bike, here are the stats:
Run
Duration: 27:19.0
Distance: 3.5
HR: 156/176
Pace: 7.47/6.31
Notes: Tired, tight and huffing

Bike:
Duration: 25 min
Distance: 8 Miles
HR: MED
Pace: 19.1
Notes: just getting through, every once and a while you have days like this, mine was on a leap year 2008.

Labels: Brick, cycling, running

So it has been a week of skiing and some sickness as well, but after a 5 mile run this morning done in 36 min I feel pretty good. The one problem to having all these gadgets is that if left on the batteries die. My foot pod died and I did not notice till I was at the gym and running. Taking 10 days off was not bad for my running my biking and swimming I think suffered more than I am whiling to face, but we will see on Thursday.

Labels: running

I was not planning on this being a brick session but it turned out that way because of time. the whole workout took around 1:15 and that was perfect. As I stated this week was a easy week but I really wanted to push it to see what was in my tank.
Running Stats:
Duration: 43:54.9
Distance: 5.9 miles
HR: 158/178
Pace: 7:24/6:15

Went right into cycling

Cycling stats:
Duration: 25:33.7
Distance: 1.5
HR: 131/138
Speed: 9.0/17.8

Not bad, felt pretty solid.

Labels: Brick, cycling, running

This week is a reduced week before we work on the bike portion, each month will be a different transition until the core is built up. This run was to push myself a little to see what I have gained.

Stats:
Duration: 31:17.5
Distance: 4.3 miles
HR: 158/176
Pace: 7:08/5:36

Run at an easy pace focusing your heart rate between Zone 1 and Zone 3.
The goal is to run at least 4 miles. Try to run your distance in 45 minutes or less.
Coach's Notes:
This is predominantly the long slow distance workout and a major part of long course training.
Remember to stretch before your run.

Labels: running

It's cold outside, no matter what time of the day, it was just cold with a nice brisk wind, and I dressed for less. Anyway the run felt a little sluggish and I needed to run 4 miles in 45 min. I felt was very doable and maybe a little slow, so i stepped it up. Here is how it went:
Ran between 4.2-4.6 miles in 30:25, now on my Polar it said 4.6 and when I did Map My Run it said 4.2 but I was not being that accurate. If by my polar I would have done a 6:35 mile. So I felt sluggish and cold but in the end I guess it was a great run.
Active Workout
Instructions:
Warm up with an easy jog of 10 minutes.
Following your warm-up, run a total of 45 minutes. Stay in Zone1-Zone3 for majority of the run. At anytime during the run, accelerate you heart rate to Zone3 or higher for 15 minutes on hill terrain. After 15 minutes of intensifying your run, return to a pace consistant with heart rate zones of Zone1-Zone3 and finish your distance.
Coach's Notes:
This is usually an interval of a longer set. The focus at Tempo is Zone3-Zone4.
A rolling course is more beneficial then a steep climb.

Labels: running

So I got outside to do this nice easy run, since looking forward into the week I have an hour and 10 min run, and I am not sure I will make it out for that one.
First the workout:
Warm up with an easy 10 minute run.
Run 4 miles. During your 4 mile run, include 6 to 10 running pickups (not at full sprints), for 15 to 45 seconds with less than 3 minutes of rest between moves.
Coach's Notes:
This run is to help build endurance. This is predominantly the long, slow, distance workout and a major part of long course training. Focus your heart rate between Zone 1- Zone 3 for majority of the run.
Make sure you are stretching before and after each run.

Now my stats:

• Ran for 46:22
• 6.2 miles
• 7:28 mile
• Stayed in Zone 5 for 58%
• Zone 4 14%
• zone 2 10%
• Zone 1 8%
• Heart rate 144/177
• Pace 7:28/6:03

Tomorrow is Swim then Bike

Labels: running

Swim then Ran
So the day started at 7 am;
500 yard swim (free)
17 min swim which was about 1200 yards
500 yard cool

I started to coach JAM at 7:30 and then jumped in and did;
4x100 on 1:30
12x50 IM order on the minute

The swim felt good, the compression suit is great.

At 2:20 PM I went for a 30 min run for 4.1 miles. The run was easy and I was working on my stride and rhythm. My Pace was 7:12 and when I downloaded the info from my polar 625x they were better than I thought which is encouraging.

Labels: running, Swim

So today was Run/Swim not in that order, but the order in which I did them yesterday. I was also using my new Speedo Endurance Training Suit. The suit is a bit demoralizing, but once you get over how slow you are going its a great compression and training suit. I liked the way it hugged my body my muscles felt less fatigued and sore.

Running was:
Warm up with an easy jog of 10 minutes.
Following your warm-up, run 30 minutes (I did 3.6 @ 7:12 pace) felt great.
Stay in Zone1-Zone3 for majority of the run. At anytime during the run perform the following twice: accelerate you heart rate to Zone3 or higher for 4 minutes. After 4 minutes of intensifying your run, return to a pace consistant with heart rate zones of Zone1-Zone3.

Swim Was:
500 warm up
5x100 on the 1:30 kick
5x100 on the 1:30 pull
3x200 first 200 all out, second 200 swim down, third 200 kick
1x100 warm down.
felt great.

Labels: running, Swim

So things went well today, I was tired after the workout but felt good to be doing double duty.
So I did 2400 yard and 3 miles.
Active training workouts seem to be doing the trick, starting me off light and building into a full advanced schedule.
Swim
Begin your warm-up with 100 yards of each of the following:
Swim choice
Kick fins
Drill choice
Follow your warm-up with the initial main set.
Your initial main set consists of 1700 yards:
3 x 300 yards
Following each 300 yards, record your time. Recover for 30 seconds between each set.
Swim Test Pace as follows:
100 yards at Test Pace plus 10 seconds
100 yards at Test Pace plus 5 seconds
100 yards at Test Pace
100 yards at Test Pace minus 5 seconds
Repeat this Test Pace sequence twice.
Following your main set, swim a 400 yard cool down at recovery pace. Cool down with 200 yards of each of the following:
Kick choice
Swim choice

Run
Run for 30 minutes at an easy pace. The goal is to run at least 3 miles.

So the swim was tough since I have been out of the water for so long, I can't wait for my Speedo Endurance Male Full Body Training Suit
to get here, these suits provide muscle compression during training to help maintain body and muscle shape and allow swimmers to train at a higher level. I have a running compression suit from 2XU and it really does work, or at least mind over matter works.
Tomorrow is cycling.

Labels: running, Swimming, Training

Well running trumped biking in the rain yesterday to kick off the 2008 Tri season. It looks to be a good year, after taking about 2 weeks off and not doing anything but PT and core workouts, running felt effortless. I ran for 4.3 miles, 7:26 pace. It was around 35 degrees and raining when I started, but cleared up by the time the run was over. I am using some compression Skins and I can say that I feel great today not sore, during the run I felt relaxed and could have continued if I really wanted to push this first run. I am using a workout from Active courteously of Toyota, Engines of Change were I am a sponsored athlete. Toyota has been great, being a part of this team makes you look at things differently. First doing races is not just showing up and competing you want to do well so you podium and get their name out along with speaking with others at events about the cars and innovation that Toyota is doing. Sorry for the side bar.

Using Active's workout this year it will be interesting to see how I fair this season.
Keep checking back I will not only be telling you my workout's day to day but also stats and race coverage, that I enter.

Labels: running

Fall is upon us and so is the cold, wet weather. So my goal is to run outside, not on a treadmill all winter.
Friday was a crummy cold wet day:

• 68 degrees, and raining
• 40 BPM resting heart rate
• 154 weight
• 5.4 miles
• 583 cal
• HR average 157
  

Good run, cold at first but once I got wet it felt great and I was happy to be outside not running on a treadmill, so the first run went great.
Cheers

Labels: running