Shellback1998 Group - FULL (Page 66)

Power intervals on the trainer this morning.

Ten minute warmup.

18 X 1 minute with 30 seconds rest in between. I went up the small ring and back down maintaining 300 watts for the entire interval on each ring.

5 X 1 minute with 30 seconds rest in the aero position.

5 X 2 minutes with one minute rest maintaining 300 watts

Some lighter intervals to finish out the 76 minutes.

Did a short ride on the cycle trainer last night...wow, if you are not pedaling, you are not working! Glad I picked it up!

Started my half marathon training this morning, felt pretty good. Knee a little sore from hockey but overall  a good little run!

Yup, that's why it builds up your legs!  

X2. Have a great one Joy!

X4!  Have a great day Joy! I know you're not gonna skip training.  ^_^

Thanks everyone! And, no, I didn't skip training! I ran my 4 miles

Gosh, I get that way when it's in the low 50s.  Slow to get warmed up and into a good groove.  Everything feels heavier and slower.  Ughhh...

I did masters swim for 3000 yards with mostly intervals and then 6 miles on the treadmill doing intervals right after.

The run was 3 half mile intervals, 2 three-quarter mile intervals and 2 one mile intervals with quarter mile rest in between and a quarter mile warm up and cool down. Pace on the intervals was 8:34/mile. I do faster on the track because my stride is cleaner and because my heart rate is lower not having to work to stay cool.

On the swim I had been taking it easy on the shoulder for a bit and then the teacher was in Hawaii for the Ironman so we weren't doing intervals for a while. I got to work on my form for a solid two months and it's paid off. I hadn't done intervals with the new people in the lane and none of them wanted to lead. So the first tough one is 4X100 @1:50 which is on the fast side. So I say I'll lead. Unintentionally I bring the first one in at 1:25 giving us 25 seconds of rest and they all start complaining it was too fast, LOL. So I brought the next three in right at 1:37 effortlessly and they calmed down. It was all form and not extra effort. Normally that is on the fast side for me.

Give me your swimming skills Scott! My best is a 2:08/100 average using some effort, hehehe!  =P

For those not in our FB group yet, I thought I'd post this year too:

Did a 6 mile run w/o hydration today! Yay! Didn't feel dizzy or anything! Average pace @ 10:10/mile. Good thing the weather was perfect for this test... slight breeze, sunset, and 60F. I attribute this success partly to hydrating well throughout the day. ^_^

I'm alive

Here's a little rundown of my life the past four months -

September 17th we got married in Vegas, honeymooned in Jamaica

October 2nd ran the Twin Cities Marathon 10 mile race (all uphill, was very difficult but I made it and ran every second of it)

October 22nd had our wedding reception in Minnesota for all of our friends

October 29th ran a half marathon - was more difficult than the ten mile, I ran up until mile 11, walked for a mile and then finished it running

Now I'm pregnant (only seven weeks) and having a difficult time running (my boobs hurt too bad!).  I'm still working out daily but nothing like before.  So, unfortunately next year the race season will have to go on without me!

It's been a busy 2011 for me!  Hope everyone is doing well!

Congrats! You should join the FaceBook group.

Being preggers I'd up my swim volume and substitute the elliptical for running. The impact of the road will only get worse and it will put a strain on your pubic bone as will riding the bike in the saddle for any duration.

I am definitely going to up the swim volume, my best friend swam quite a bit during her last pregnancy and really saw the benefits of doing that (she was a dreadful swimmer and our last tri she smoked me in the swim - six weeks post partum). 

Definitely done with the smoking, since I quit in April I haven't had one puff, so that was definitely well worth it and I have succeeded in quitting. 

Instead of going through all the posts, what's the FB group name so I can search for it?

Jenna it's called Shellback's BT Group, it's a private group though... Feel free to friend me and I'll have invite you, since it's private. Or Friend Roland, or Scott H..

Scott

No access to FB @ work so I'll ask here and then there later. I cannot remember...what's the percentage of volume for the recovery week?

Here's my last rotation

11/13 week 1
Sun bike  36
Mon  run 11
Tue swim 3200
Wed  bike 30
thur swim 3200, body parts
Fri run 6.5 intervals
Sat bike 30
96, 17.5, 6450
----------------------
11/20 week 2
Sun bike 45
Mon swim 3400, run 6.5 intervals
Tue OFF
Wed bike 30
Thur swim 2600
Fri run 12.2
Sat bike 30
105, 18.7, 6000
------------------
11/27 week 3
Sun bike 33
Mon run 6.5
Tue swim 3600
Wed bike 41
Thur swim 4000, body parts
Fri   Run 13
Sat  bike 40
114, 19.5, 7600
-----------------
12/4 Recovery
Sun bike 43
Mon run 7.5
Tue swim 2700, run 4.5
web bike 33
thur swim 3300, run 4
fri bike 23, body parts
sat OFF
99, 16, 5725

Now with the exception of the pool I never left zone 1 the entire recovery week. I also got my volume in early in teh week and decreased the volume as the week went on. I don't necessarily feel fatigued this being week one again as I've put in 4 absolutely solid workouts so far but my heart rate is running slightly higher than  it might normally for the paces I'm doing and I'd rather nip over training before it happens.

Sunday was 45 miles on the trainer in 2.5 with an average power of 207 and heart rate of 137. A similar workout in November I had the same heart rate but a power of 210.

Monday was a 13 mile run @9:14 pace and 149 average heart rate. A similar workout in November was 9:13 @145 however there were more hills so it's not quite as dramatic as it might seem on the surface.

Tuesday was 3250 in the pool and honestly I couldn't have felt better. I was smoking it. 1:40/100 wasn't bothering me and that's at my fast end.

Today I did 1:44 on the trainer @ 237 Watt average and 362 watt peak. Average heart rate was 137. Closest in November was 1:33 @ 246 watts and a 142 average heart rate. So longer duration with not quite the same intensity but a lower heart rate. I was actually happy given my soreness level that I put up this level.

Am I over thinking this or do I need a more modest recovery week? Part of me feels like I'm splitting hairs because I want to see bigger gains and part of me thinks I'm doing my due diligence. What say the jury?

Oh and the schedule the rest of the week is 3200 in the pool on Thursday with some light body parts. Friday 6.5 miles at the track for intervals. Saturday zone 1 recovery ride at about a 118 average heart rate for 1:35.