Big Steve's Group (Year Two) - CLOSED (Page 21)

I did 90 minutes on the trainer this morning. First 45 intervals, second 45 z1 high cadence.

The intervals after my warmup were tabata all out intervals. You do 8 - ten seconds intervals literally all out and then go a minute of recovery. Sounds easy, no? My highest watts was 906. I was maintaining 800's on the early ones and that went down to mid 500's by the end. After that I did some of my normal one, two and five minute intervals at lesser intensity. I was having a hard time maintaining 250 watts for 2 minutes when normally I can do 15 minute intervals at that intensity.

When I got to the high cadence portion of the workout I was barely maintaining 16MPH and 160 watts. By the end my legs recovered and I was effortlessly maintaining in the 17-17.5 MPH and 180-ish watts.

The object is working on power and I've seen the results. Beware it does tap your legs after though. Tomorrow is just swimming so between the Z1 spin after the intervals and basically a day off for the legs I'll hopefully be all set with my long run on Friday.

Aye Captain don't we all.

Driving to the gym this morning tired as all he!! I was thinking OK after Tuesday's brutal routine I wonder what we'll do today. Then I had the epiphany that it was going to be fast100's and I was right.

That last 100 @ 1:30 I was smoked.

100 free
200 2X100 pull with paddles on :10 RI
50 kick with fins
250 free
300 4X(3X25 breathing every 2, 3 and 4th stroke)
50 free
800 8X100 3 @1:50, 3 @1:45, 2 @1:40
300 12X25 as 3X @35, @25, @40, @20
200 4X50 @60, @50, @65, @45
600 6X100 @150, @1:40, @1:55, @1:35, @2:00, @1:30
200 finger tip drag
3050

It's officially warm enough I can ride my Mtn Bike to work now. I rode to work yesterday and the ride to and from is 9 miles with 1 brutal climb each way that is about 3 miles long. It's tough but it's a fun 40 minute ride and it's always fun to blast down dirt roads and single track on your way to work. Yesterday was my first time wearing my HRM on that ride and I was surprised to see that my avg HR was in the 150's with my peak being around 171. I didn't realize it'd be that much more of a workout. One of these days I'll have to ride my road bike to work and see how much faster it'd be.

Went out for my first run today, since my "calf heart attack" a week ago.  Followed some advice I found on the web and just walked the first mile and then alternated between jog and walk for another mile.

Sure is humbling to have to walk.  The calf felt fine and I really wanted to get in a good run, but I'm gonna stick with the advice and do this routine a couple more times - I've heard this can become a long term problem if you don't take care of it right.

I can attest to the long term problem with the "calf heart attack". Last year I was training for a Half Mary and I was bout 3 weeks out and was doing my Saturday long run and about 11 miles into my left calf cramped so hard it put me on the ground. I could run or hardly walk on that thing for a while. I kept trying to run and push it and work it out and the more I tried the worse it got and the longer it stuck around. Finally after not running for a month and doing nothing but biking it went away. Sucked.

Ran at lunch today. 4 miles in 35 minutes. Felt fantastic.

18 miles on the trainer this morning and ladder repeats on the treadmill tonight.  I'm exhausted!

Repeats consisted of..

10 minute warm up
3* (800- 600- 600) ( :90 ), 5 minutes between sets

Did two sets @ an 8:00 min/mile pace and did the last set as hiking simulation : 5 min @ 9%, 3 min @ 10% and 3 min @ 11% incline.  I think this hiking simulation will actually pay off in running & biking. We'll see.   Quite a workout, kicked my A$&!!

It's tough getting back into it after a rough cold. Welcome back!

Snuck out for a late lunch workout @ 2 for a quick 2000 yards and 2 miles on the treadmill.  The pool was filled with people just bobbing around, I guess that's the Friday afternoon crew.  They pay to use it just like I do but it was still annoying to have to swim around them.  Note to self ... "stick to swimming in the mornings".  Really happy with the volume so far with this week.  Almost 9 hours and I still have the long stuff coming up tomorrow and Sunday.

Hope you all have a great training weekend!

My Y has two pool. One strictly for laps and one for recreation. So I don't have to deal with that BS.

Weekly totals.

Here are my week totals

Finished off the week today with a nice brisk 7.5 mile hike with a 25lb pack.  Trail had some really good climbs and descents so it was a great workout.

My totals...

Low numbers this week, nursing a calf injury and trying be rested for the start of my training plan next week.

Picked up my new set of wheels yesterday and took it for a spin today.  It does take awhile for you to get use to it.  I do hope I catch on quickly.  Here is my bike porn.

I guess that pic is a little to sexy for BT

Not much happen this week workout wise as it was still my recovery week.  I did sign up for IMKY in August....I think I lost my mind.

Here are my weekly totals, the sad amount that they are.

S:  2200 yards/50 minutes

B: 15 miles/ 1 hour

R:  9.5 miles/95 minutes

Kathy

My totals for the week:

Do 15 minutes on the elliptical before going into the pool. This should be done at really low intensity. When you get off your skin should be damp but you should not be openly sweating. This is to open up your capillaries not to work on training.

Do the same once you get in the pool. Do a 3 or 4 50's at an extremely light pace. This is more to stretch out the the body.

Bring a couple of sports drinks and not water for the spin bike and treadmill. It's going to get much hotter and more humid with all those extra bodies going all out.

I assume this is a sprint.

In the pool if you know any of the participants try to get behind somebody who's slightly faster than you and draft off of them. If not use the first 100 to slowly build up speed and then get up to 90% and hold it.

Being a sprint don't hold back on the bike and treadmill. For me on the bike I'd take my heart rate into the upper 150's for the duration. For the run mid 170's. Your zones might be different than mine but not that much different.

Bring your towel with you into the pool and run right to the bikes where I would leave my sneakers and riding shoes if they fit the spin bikes. You can towel off while making your way there.

I've never done a sanctioned indoor but myself and some friends that train togther have done these on our own for practice and they are a ton of fun. Enjoy!

Weekly totals for this week: