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View albumToday is the day that will make you a champion!
May 3
Off day to prep for marathon...
May 2
Swim
- 30m
- 1100.00 yards
- 02m 43s /100 yards
Form Swim
Easy
45
1100
WU: Swim 4 laps (200 yds) warm up.
MS: The next set will be 10 x 50 on 30" rest. This means 50 yards sprint, 10x, each time with 30 seconds rest when you finish. Then swim 200 yards of drills (mix it up) and then swim 4x 25 yards fast with 15" rest.
CD: Then swim 100 yards easy cool down.
Good but hard swim this morning. But now I'm done...no more training until my marathon on Sunday! I'll miss a bike session this week but on a macro level that's no big deal and I can make it up with some harder work post marathon...so, my goals today are simply to get through work, to ice my shin splints once or twice and to get to bed early tonight. Tomorrow, I need to get up early to get some stuff done for the marathon before I drive up to PA and back for Lisa's show. On the way back home I'll pick up my packet and then head home to relax, get everything organized and get to bed early.
My preliminary plan for the marathon is this: Up at 4:30 to eat a banana, some oatmeal and start hydrating. Be showered, fed and clothed by 5:15. Out the door by 5:15. which should get me to the start and parked by 5:45. That's 45 minutes for me to find the start, warm up & stretch a bit and find my starting spot. Then I'm off...race strategy is as follows: Find a good pace (8:45 - 9 m/m) to start, pace yourself and don't come out too hard, hydrate well and finish the first half in about 1:50-1:55. Come out on the second half a bit stronger and keep pace through hills. Try to really kick some ass on the final 10k but don't push soo hard you bonk and can't finish it. Finish in 3:45 ideally but if I finish in anything under 4:00 I'll be just fine with it ;-)
Okay, off to work...hopefully a pretty quiet day.
- Health data: Sleep: 3 Stress: 2 Soreness: 4 Fatigue: 5 Sick: 1 Overall Workout: 3
May 1
Swim
- 30m
- 1800.00 yards
- -----
Form
30
1800
WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).
MS: Swim a moderate effort using the same stroke count in WU set. 8 x 100 (10") moderate. 4 x 50 kick (20") moderate.
CD: 200 easy alternating 50 pull, 50 swim.
Run
- 27m 30s
- 3.00 miles
- 09m 10s /Mi
WU - 6-8 minutes
MS - .5 miles at 9 m/m; 1 mile at ~8:40 m/m; .5 miles at 9 m/m.
Also did a few minute cool down after the session was over.
Sport
- Stretching
- 05m
Hard swim this morning...did it but it really wore me down. Anyway, off to work then a short run tonight and a short swim tomorrow then I'm done for the week. Might try to squeeze in 30 minutes of bike but I doubt it...I'd rather come into the race fresh.
- Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3
April 30
Bike
- 56m 46s
- 14.19 miles
- 15.00 Mi/hr
Easy ride south of town...with my marathon coming up I didn't push too hard and tried to just enjoy a nice ride. Did have my chain pop off early in the ride and fell over (after fixing it and clipping in but in the wrong gear)!
Fine day, nothing major to report. Legs and body feels pretty good for the most part. Did a easy, cold ride tonight and didn't push too hard...did have my chain pop off unexpectedly (duh, Chris. When does it ever pop off expectedly?). Anyway, fixed it pretty quickly, clipped back in and was in too big a gear to get moving so I promptly fell over. Which pissed me off and put me in a foul mood that I luckily got out of pretty quickly.
Also this tapering is doing some weird things to me. I'm not nearly as focused or excited about my cycling or swimming this week. I think it is a result of a couple things, 1) my workouts aren't that hard so I don't feel like I'm making much progress while doing them 2) I have a lot more mental energy than I thought invested in this Marathon and my other training feels like a distraction 3) On a related note, I'm just ready for the marathon and want it to get here 4) Finally, my mind is wandering now that I don't have that "do or die", "you have to train no matter what" mentality. Anyway, whatever it is, I hope that it goes away after my race because I want to get back to normal, kick my butt in gear training ASAP. I'll start with a 3:45 marathon...that should do a pretty good job.
Okay, off to bed. My darlin' comes home tonight darker than night wearing clown makeup...as she gets ready for her show. Actually, she just walked in, this should be pretty entertaining ;-)
- Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 4 Sick: 1
April 29
Run
- 38m 01s
- 4.20 miles
- 09m 03s /Mi
Run Base
Endurance
40
Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
Swim
- 48m
- 2000.00 yards
- 02m 24s /100 yards
Pacing
LT
40
2000
WU: 400 swim then 6x50 on 15" rest.
MS: 10x100 @T-pace +3". Your rest is 15".
CD: 300 easy.
Good but damn hard swim this morning. You know it's funny...I'm a much better swimmer now than a few months back, really it is a world of difference but it doesn't feel any easier. I guess that is part of the point...as you progress you gradually increase your loads/reps/yards to continue to keep your body adjusting to the new stress. It's likely the same as why running never feels easy either...because when it does my competitive streak kicks in and I want to push it a bit harder. That is something I'm really going to struggle with if I decide to change to a heart rate base training next year.
Anyway, I'm beat after my swim. I'm going to have to eat a ton today to keep up...luckily, today is my longest swim and because I'm tapering for my marathon my runs and bike won't be that bad this week. So, hopefully my fatigue and soreness will actually improve this week vs. getting worse. We'll see...and I'm just trying to remember my goal this week, no injuries and to get my body ready for the best race it has in it.
Also, my legs do feel pretty good. Really no pain or aches to note...which is just grand ;-) Hopefully my short run tonight won't change that.
Good easy run tonight...didn't push it but kept a pretty good pace overall.
- Health data: Sleep: 2 Stress: 2 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
April 28
Bike
- 45m 23s
- 12.00 miles
- 15.86 Mi/hr
Trainer
High RPM Spin
35
WU: 10'
MS: 15' at a very fast cadence
CD: 10'
Added an extra ten minutes at a moderate cadence.
Strength
- 08m
three sets of abs...
Sport
- Stretching
- 05m
Not a bad Monday albeit rainy and wet.
Good ride tonight...did 15 minutes at a high cadence on the trainer. Felt good and I was pushing pretty hard. Did an extra ten minutes since I'll likely cut my last ride of the week short. Also did about 10 minutes of abs/stretching too.
"You can never be too prepared to live or to die" - that's a personal quote that I need to remember and explore. Also, pick out a song you'd like played at your funeral...like Jeff's "The Parting Glass...
- Health data: Sleep: 3 Stress: 1 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 4
April 27
Swim #1
- 20m 31s
- 700.00 yards
- 02m 55s /100 yards
WU - 1 x 200
4 x 50 (5-10" RI)
MS - 1 x 500 (TT)
CD 2 x 50
1 x 200
Swim #2
- 09m 29s
- 500.00 yards
- 01m 54s /100 yards
Time Trial Results - 500 yard in 9:29 (1.858/100 = 1:51.5/100)
Pretty good swim today...I pushed too hard out of the gate on my time trial but still a good time. When I do the next TT I'm going to slow down a bit and focus on a smooth, easy stroke. I bet I can keep the same time/100 without feeling like I'm going to die ;-) But overall a good swim and I'm happy to see sub-2:00 m/m time. Great improvement since I started in January. With some hard work I MIGHT be able to get that down to 1:30 to 1:45 m/m for my races. We'll see and I'll just keep working hard.
Also dropped off my dad's bike at Bike Doctor. It should be all taken care of by my marathon so Lisa will have something to tool around on for the race.
As for the rest of the week. I'm pretty okay with what I've got scheduled. However, I might add some time to my Monday/Wednesday bike sessions and either skip or cut back my last bike session of the week. My marathon is way too important and I'd much rather come in with rested legs and be feeling strong. Otherwise, a normal training week is on the books. Okay, off to enjoy the rest of what is left of my weekend.
- Health data: Sleep: 4 Stress: 4 Soreness: 2 Fatigue: 2 Sick: 1 Overall Workout: 4
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