Sean's Training

my training blog my training calendar my training reports Planned training log

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Sunday - November 26

Bike

1h 40m
25.87 miles
15.52 Mi/hr

Rode River Walk with "The Training Studio" group. Dale, Amy, Scott and some others. We went pretty slow and put in some 'junk' miles but it felt nice to spin my legs after yesterday's run. Never came out of the small ring and didn't feel like I ever pushed at all. Not sure if my Garmin numbers are correct, there's something wrong with it and it's pissing me off.

Correction.. I think I found the issue. If you do more than one sport in the same day, it lists is as "Multisport" and you have both sports for that day separately.

Can't figure out how to read the BT program. 60", 20" WTF does that mean? 60 seconds, 60 inches? Ugh! None of the coaches are there until Tuesday so I'll have toplay it by ear till then. Important thing is that I'm training again. :)

Run

1h 00m 10s
7.25 miles
08m 18s /Mi

Plan said to run 50 minutes. Although I ran an hour long run yesterday. Wasn't sure if I should run, but decided to anyway.. such a pretty day and how many days in November (almost Dec) do you get in the 70's? So did another long run and decided to run a different path that I've never done. Ended up on Murphy Lane dodging traffic and in a not so good part of town. though I normally tend to get lost, I know not to turn left on that route again! :)

Run felt ok overall. Went a little harder than I wanted, but heh.. I'm getting fat and need to run this crap off! Ran with Darby first two miles then brought her in. Left calf is still very tight, I need to try to stretch this puppy tonight!

Good training day overall. Felt good to get two long workouts in, even though they felt like junk miles. Left knee is really hurting but could be from trying to crawl under house to look at the lack on insulation. :( Going to have to spend some $ I didn't want to spend there.... ugh! If it's not one thing, its another. Good news is, I found an awesome coach and training group I'd like to work with here in Louisville. They train together 6 days a week. How cool is that!!!

Health data: Sleep: 2 Stress: 3 Soreness: 2 Fatigue: 3 RHR: 70 Sick: 2 Hours slept: 6.25 Overall Workout: 3

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Saturday - November 25

Run

1h 04m 10s
7.05 miles
09m 06s /Mi

Ran easy today with Tammy and the rest of the TNT team. It hurts to run so slow, all the pounding on my knees and in my hip. Tried to keep HR in Z2-3 though I ended up high in Z3 for most of the time. Hope that is ok for training purposes.

Today was a pretty decent run albeit very slow per my standards. I tried to keep my HR as low as possible to stay within Z2 and Z3, but I tended to drift towards 3.7 - 3.8 for the latter half of the run. I felt as though I could have run much further than 7.05 miles, but honestly... what's the point. My body doesnt really need the beating in the off-season. I just need to build & maintain base for the upcoming season..... I just need to keep reminding myself of that point throughout the winter so I don't overtrain. First mile pretty much sucked. It was cold and my left calf and knee were really causing me problems. Tight and I just couldn't get them stretched out. 2nd and 3rd miles, I started to warm up and loosen up but HR started to drift into the high Z3 so I was very cognizant to slow down my pace. Though I felt ok from a cardio standpoint, my body just started hurting from 4-7. I wanted to run longer and further but decided against it due to the 'no more than 10%' rule. Came home, did some laundry and my test washer just about blew a hole in the wall. Need to call the company on Monday to have them come out and repair/ replace this thing. Ugh! Oh well, it is SO pretty outside today and I want to train, but I just have too much stuff to do around the house and of course, bills to pay. :) Tomorrow.... I BEGIN my training.... Enjoy the days rest while you can....

Health data: Sleep: 4 Stress: 3 Soreness: 2 Fatigue: 3 RHR: 70 Sick: 2 Hours slept: 5 Overall Workout: 3

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Friday - November 24

REST DAY! After running the 5 miler yesterday, I was pretty sore. I did get to sleep in until 7:30 this morning and that felt pretty good to do that. I needed the rest. I ate pretty crappy again today but am planning on turning over a new leaf starting Sunday when I start my 8 week bike focused winter maintenance plan. Looking forward to doing my first long run since the Chicago Marathon. My current plan says to do a 90 minute run, but I think that might be a little long for me right now. I may go anywhere from 7-10 miles. I think that may be enough for one day as I'm planning on swimming in the afternoon. Well, it's 7:40pm and I'm actually considering heading to bed. I'm such a SLACKER today. Poor Darby didn't even get a walk today. She will definitely need one tomorrow!

Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 2 RHR: 70 Hours slept: 7

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Thursday - November 23

Run

35m 12s
5.02 miles
07m 01s /Mi

Good run ~ Iroqouis Park, Thanksgiving Run. First 1.5 was the hill to the top. Felt like I was struggling and Garmin said 8:45 pace... of course lied to me, I was running 7:34 first mile.

Negative split the whole race, which was good and surprised myself. I didn't think i had that in me today. Pleasantly surprised. I chased down some girl who I just couldn't catch.. man was she fast (and cute). Last mile some guy blew by me and I thought, "Oh no you don't" and kept saying to myself, "You have to want this more than him.." So I picked it up and crushed him the last .5 mile. Felt good... :)

Ahhh... now for some TURKEY! Whoo Hoo!

Splits were:
1 - 7:34
2 - 7:24
3 - 7:00
4 - 6:46
5 - 6:18

Health data: Sleep: 2 Stress: 3 Soreness: 2 Fatigue: 2 RHR: 65 Sick: 1 Hours slept: 3.5 Overall Workout: 4

RACE DAY: Iroquois Hill Runner's - Thanksgiving Day Run

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Wednesday - November 22

Bike

47m 59s
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Did Cycling class with Danielle from the Y. Man is she smokin' HOT! Never seen a girl w/ abs like that before. We did a lot of hills and high-intensity, high-resistance stuff. Legs felt pretty shredded afterwards.

Swim

35m
1650.00 yards
02m 07s /100 yards

WU: 4x75, last 25 backstroke
MAIN: 3x400, RPE 3-4-5
CD: 150 Easy

Workout felt like crap today. Just couldn't get balanced, felt like I was breathing hard, averaged about 7:15 per 400... WTF!!! I am getting so slow now and frustrated. Hoping next workouts will get better.

Today went by pretty fast. Went to work and did a bit of searching to understand what I'm going to be doing for the next 2 years. Left after everyone else then went for a swim. My swim workout today pretty much sucked. I had to wait on about 1000 kids to get done w/ swim practice then some fat old guy jumped in my lane... and of course as soon as I got in, my goggles fogged up and the water was cold. Ahhhhh, all the things I cannot control. :) Swim overall felt like a junk workout. I never felt balanced and felt like I was just pulling to pull and putting distance in with no clear direction or goal for the workout. Hopefully the BT maintenance program will give clearer direction now that I'm a paying member. Did the cycling class with Danielle at the YMCA today. I'm going to have to come back to more of her classes. :) I felt pretty tired throughout class and legs are pretty trashed right now. I was considering trying to go after it tomorrow at the Turkey Day run, but what's the point? I'm finally able to start training again and I don't need another injury. Bought some new cycling gloves, a balaclava and a new hat for underneath my helmet!!! Looking forward to taking it out for a ride, I just need to get my bike tuned up now. Chain fell off during the last ride. Little bastard! I'd like a new bike rack for xmas please..... :) Nutrition was ok today, ate a king size carmello bar, 1/2 thing of mentos, oatmeal w/ protein and yogurt, a granola bar, some chips, penn station teriyaki sandwich, harvest cheddar chips, a cookie, pbj sandwich and about 15 tootsie rolls. I REALLY need to stop eating all that candy. No wonder I'm so FAT!!!!!!!

Health data: Sleep: 2 Stress: 3 Soreness: 2 Fatigue: 2 RHR: 70 Sick: 2 Hours slept: 4 Overall Workout: 2

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Tuesday - November 21

Bike

1h 01m 33s
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Did 1hr cycling class with Jessica. Legs feel pretty wasted from training this week.

The am workout was just ok. My legs felt pretty wasted from running 5.75 miles yesterday and body is having a hard time recovering. But I need this to get my body to adjust to the training schedule for next year. Trying not to push too hard... which is difficult for me since I tend to over-train. So keep the HR down and do easy workouts... well, for now. :)

Health data: Sleep: 2 Stress: 2 Soreness: 3 Fatigue: 3 RHR: 70 Sick: 2 Hours slept: 5 Overall Workout: 3

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Monday - November 20

Run

45m 06s
5.40 miles
08m 21s /Mi

Ran the first 2 miles with Darby. Then ran the last 3.4. Legs felt ok, nothing great but felt SO good to be able to run again.

Swim

1h 00m
2000.00 yards
01m 56s /100 yards

Warm up: 200 Swim, 100 Kick, 200 Pull

Main: 1500M

Overall, felt pretty good. First time I've had a multi-workout days in a long while. Needing to get myself back in the "routine" of triathlon training. Looking to start building base up in January and need to get body acclimated to training twice a day at least 5 days a week.