Ironman Florida in...T - 322 days...?? hours....

Last day of work today.  Half day then it is off until after Christmas!  I leave for Memphis on Monday.  Haven't been home in two years, so I am looking forward to it.  I am sure the workouts will suffer a bit; too cold to take the bike and no pool.  Oh well, I will get in what I can with the runs and enjoy the holidays!

Too much fun enjoying the start of my vacation...no workout gonna happen today.  I will make up for it tomorrow with some extra miles!

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7
Bike
  • 45m
  • 9.43 miles
  • -----

Trainer @ home

90+ RPMs in Zone 1

Normal trainer ride staying in Zone 1 HR. Maintained HR good throughout focusing on breathing pattern to lower HR when needed. HR spikes were during one-leg drills.

Ironman Florida in...T - 323 days...?? hours....

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5 Overall Workout: 2
Run
  • 30m
  • 2.40 miles
  • 12m 30s /Mi

As per the sked:

Treadmill run for 30 min @ Zone 1 on 3% incline (with 15 min barefoot!)

Now how is it that inside on the treadmill, I can control my breathing much better? I know it is easier resistence on the treadmill but I would have thought the 3% incline would have made up for that. Was able to keep my HR right at the rate I needed (138).

Now as for running barefoot...well that was weird, but I can see where it is going to help. I can feel exactly where my strike point is and can focus on more mid/front foot strike. HR only went up late in the run when I was barefoot and was paying more attention to foot strike vs. HR, but I could easily get it back under control with a better (read slower) breathing pattern.

Now, I just have to figure out why I could run faster on the treadmill and at a lower HR. Coach?

Oh yeah...did I mention that I didn't see where the coach slipped in the "Zone 1 AND Zone2" on the sked? That is another 10 BPMs that I could have pushed the pace higher with! Didn't see that until just now! Vital info that I have been waiting for...and I missed it! Hey..looky there...it is on friday's sked as well! Not going to miss that one!

Strength
  • 40m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Leg-Raise, Hanging
    3
    0
    20
    0
    0
  • BACK - Pulldowns - Wide Grip
    3
    0
    20
    0
    70
  • BICEPS - BB Preacher
    3
    0
    20
    0
    30
  • BICEPS - DB Curls Alternating
    3
    0
    20
    0
    0
  • CHEST - Flat Dumbell Press
    3
    0
    20
    0
    0
  • CHEST - Incline DB
    3
    0
    20
    0
    0
  • SHOULDERS - Military DB
    3
    0
    20
    0
    0
  • TRICEPS - Skull crushers
    3
    0
    20
    0
    30

Ironman Florida in...T - 324 days...?? hours....

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6 Overall Workout: 3
Bike
  • 50m
  • 11.00 miles
  • -----

Treadmill @ home

Zone 1 (90+ RPMs)

Ironman Florida in...T - 325 days...?? hours....

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 2
Run
  • 50m
  • 3.66 miles
  • 13m 40s /Mi

I continue the self-torture, but don't know how much more of this I can take. With every step I take the more pissed I get, that is probably why I have to go so slow...because the anger is making my HR go higher. Not to mention that I am supposed to keep a cadence of 30 per 20 sec, but can't even do that while going so damn slow! (27-28 avg.)

I keep reading all these articles where Zone 1 training will be of huge benefit, but is it that good for me if I am beginning to hate even going out for the workout?

Hell, even going that slow, I couldn't keep my avg HR at 138 like I was supposed to.

Ironman Florida in...T - 326 days...?? hours....

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 1
Bike
  • 1h 00m
  • 13.77 miles
  • -----

Trainer @ home.

Easy ride keeping HR in Zone 1 and cadence above 90+.

Ironman Florida in...T - 327 days...?? hours....

  • Health data: Sleep: 4 Stress: 4 Soreness: 2 Fatigue: 3 Hours slept: 9 Overall Workout: 3
Run
  • 50m
  • 4.55 miles
  • 10m 59s /Mi

Just went out around the neighborhood and did laps until I completed my scheduled 50 minutes. Didn't attempt to stay in Zone 1 like I was supposed, but instead opted for a 11 min/mile pace "to see" where my HR would be. Don't like 11 min miles but I can enjoy them more than the 13's that I have been doing.

Beautiful day out, not a cloud in the sky, temps in the 50s with a breeze making it feel around 40. Could have gone for hours at that pace and on a day like this, but the laps got too damn boring!

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunch machine
    3
    0
    20
    0
    45
  • BACK - Pulldowns - Wide Grip
    3
    0
    20
    0
    70
  • BICEPS - DB Concentration
    3
    0
    20
    0
    0
  • BICEPS - Straight Bar Standing
    3
    0
    20
    0
    30
  • CHEST - Flat Dumbell Press
    3
    0
    20
    0
    0
  • CHEST - Incline DB
    3
    0
    20
    0
    0
  • SHOULDERS - Military DB
    2
    0
    20
    0
    30
  • TRICEPS - Overhead Cable Extensions
    3
    0
    20
    0
    45
  • 3
    0
    20
    0
    50

Ironman Florida in...T - 328 days...?? hours....

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 9 Overall Workout: 3

Cavu9's Training Log


 December 2004 
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