Big Steve's Group (Year Two) - CLOSED (Page 22)

Pretty solid week for the group. Here is the summary....

Scott,

Thanks for the tips on the indoor tri, wii try & utilize them.

February is in the books. My smallest month volume wise since October. After 3 monster months my body needed a break. I did a really good interval workout on the trainer this morning and felt as good as I have in a while. I'm hoping I feel good for my long run on Friday which will be a good indicator that March is going to be a good month. My last long run I got out on the road and just knew I didn't have it and it turned into more of a long recovery run.

September  355.95 Mi - 19h 53m 55s
  73.00 Mi - 11h 50m 12s
  20350.00 Yd - 7h 41m
 
October  346.16 Mi - 19h 41m 56s
  55.67 Mi - 9h 14m 43s
  21750.00 Yd - 8h 23m
 
November  411.44 Mi - 23h 03m 25s
  75.00 Mi - 12h 01m 07s
  28050.00 Yd - 10h 20m
 
December  470.70 Mi - 26h 06m 45s
  90.65 Mi - 14h 14m 49s
  28725.00 Yd - 10h 12m

January  435.53 Mi - 24h 16m 45s
  94.78 Mi - 15h 07m 15s
  29000.00 Yd - 10h 18m
 
February  355.79 Mi - 20h 11m
  63.15 Mi - 10h 06m 19s
  24150.00 Yd - 8h 31m

We've had the lightest snow year I can remember but it's snowing now. After not snowing all winter it will snow into mid April.

Thanks for the compliment. It was a slow build to get there. March of last year was nothing like now. But from there I just kept building slowly. You can do it too. Just budget your time correctly, stick with the plan and train in your zones.

I was just getting used to not having any snow, but tomorrow looks like I will be running in the snow again! If the weather men actually get it right for a change?

February was the first time I think I have ever broke a 100 miles running! Now if I can just find the time to get on the trainer or is it the motivation? March is working out to be a horrible month schedule wise at work? I have kind of enjoyed 6-7 hours of sleep, I guess it's time to go back to 4.

Yeah...you're right. This is the first time I've started training this early in the year. Usually I wait for April to get back into it so this is new for me. I'm sure as I get stronger and faster I'll be able to do more with less time also so that will help. I'll tell you what...when I hit a 400 bike/100 run month I'll let you know. That would be a huge acheivement for me.

Gonna try and get a run in tonight but its unlikely so I'll consider Feb in the books as well with these totals: 

 Pretty happy with the volume increase over January but still not at the level of the same time last year.  Looking forward to cranking it up a bit in the coming months. Should be a bit easier with less travel planned.

Monthly totals:
S:  14400.00 Yd - 5h 03m 38s
B:  118.84 Mi - 7h 15m 37s
R:  29.94 Mi - 4h 57m 33s

Numbers will go way up in March now that my training plan has started.

Tough swim routine today. I got stuck leading the 100's @1:30 which is the upper edge of my range. I brought the first in @1:29 and the second two @1:34 each. It's one thing doing those earlier in the workout but better than half way in those are rough. The thing that I was really happy about though was I wasn't tanked afterwards. Normally if I lead a set that fast I'm junk after. The 200 and the 50's after were slow which helps but even then I usually feel like I'm sinking. So the 100's @1:40 came up and nobody wanted to lead so I was like fine I'll do it and I was surprised that I brought them all in at 1:35 and felt fine doing it.

1:40 has become the interval I can do and maintain. I'll bring them in around 1:33, get 7 seconds and that's enough to keep me going and I can do 10-15 and it's not an issue. You jump just that 5 seconds to 1:35 and now I'm coming in @ 1:30 and only getting 5 seconds and maybe I can do 5-7 of those and I'm toast. Go to 1:30 and depending on the day and where it was in the workout and what surrounded it and I might go 3-5.

The thing is I remember when all those values were ten seconds higher. Getting in the water consistently pays off. I'll never be one of the lucky ones who can fly effortlessly but I'm pretty happy with my gains. /brag

100 free
200 2X100 pull with paddle on :10 RI
100 free
200 free
300 pull breathe every 3rd on return length
100 4X24 pull buoy @ ankles
200 8X25 flutter kick with board return on back
200 4X50 @50
300 3X100 @1:50
400 2X200 @3:20
200 4X50 @55
300 3X100 @1:30
200 on 3:40
200 4X50 @65
300 3X100 @1:40
200 on 3:30
3500

Well, I had to summon all my courage to post my numbers for February, considering what everybody else is posting. Between a minor and very embarassing back injury (January 1st) and a new job (January 10th), I really did not train in January and February. Just started training this week and it feels like I am re-learning how to do it.

Bike: 40 minutes  

Run: 31 minutes (3 miles)

That's about it. Hoping for a better March. I really want to do the Columbia Oly in May, but not sure if I can train enough considering I usually work 11 hours a day.

Monthly Totals for February

B: 188.50 Mi - 11h 52m 19s

R: 52.78 Mi - 9h 11m 52s

S: 200.00 Yd - 04m 2h 00m

My focus will be shifting to running this month to get ready for the Ragnar Relay. I'll try to keep it balanced so I can keep any injuries from sneaking up on me. Goals for March: 100 miles running; 200 miles biking. It's a stretch but I have to set my goal right out side of what I know I can do so I work for it. If I'm ever going to get the volume of some of you guys on here I have to set my sights high.

Monthly totals......

S:  11850 yard - 4:50

B: ???? - 2 hours

R:  69.97 miles - 12:39

Strength - 3:15

Went and had my gait analysis by my Physical Therapist who is also a runner and after reviewing my run, I wonder how I managed to do a marathon.  The main thing was I was running on the wrong type of shoe.  I had gone to a running store and was evaluated over 5 years ago and have been running on that type of shoe every since.  Learned that you need to have your gait analysis every 3 years.

Stayed home from work today, came down with a cold.  Really hated the thought of missing two workouts today, so this afternoon I decided to HTFU - went for a 30 minute run and then did an hour on the trainer (don't tell my boss). 

Nothing like a brick to break-up the congestion... a real snot-fest.

There's always next month for more volume!

February Monthly totals:
B:  35.96 Mi - 3h 17m 21s 
R:  11.35 Mi - 3h 58m 56s 
Str:  20m 
Sp:  2h 00m

Taking tomorrow off so the week is over for me. Solid start to March. Two days with three solid workouts.

Macm, sorry to hear about your bike but is happy to hear you are okay.

First week of training plan, had to juggle things between work and a little cold virus... but got it all in:

My totals for the week:

S: 5000 yards/ 2 hours

B: 40 miles/3:45 R: 15 miles/2:30

strength 1 hour

Didn't get any training in today and after looking at my bike in more detail, both wheels are untrue and the derailure is out of alignment.  So, I'll definitely be visiting the bike shop next week and maybe do a spin class or two while out of commission.  The next step for me is getting back into swimming.  Luckily, there is spring fed pool near the office that's around 200m with free access in the morning.  It is perfect for open water training and tends to attract a lot of triathlon folks.   

Also, I just found this book called 'You Are an  Ironman', by Jacques Steinberg.  So far it's pretty good and covers six people from varied backgrounds that are training for Ironman Arizona (one guy was a mentor on this website).  Last year, I read Born to Run and Marathon Man, which were both really good.  Does anyone have any suggestions for other good reads on endurance?