Steve's Training (Syracuse, NY)

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

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Saturday - July 14

Sport

Golf
4h 00m

Went and walked 18 holes with my brother - carried my bag. Legs still feel a little 'empty' energy-wise after that long bike a few days ago. Took the day off besides golf!

The golf, however, was great - 3 pars and 4 drives over 270! Thats super for me =) Shot a 95.

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Friday - July 13

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Thursday - July 12

Bike

2h 26m
43.70 miles
17.96 Mi/hr

Out to Clinton, NY to pick up my buddy's girlfriends car, with him.

Got all geared up and wore backpacks, took off on Rt. 5 and took it all the way!

After the first hour and alot of downhill, we had made it 19 miles =) Heck of a pace for a training ride. We stopped for nutrition/hydration at 1hr and 30min, about 1/2 mile short of a nice picnic table near a stream off the side of the road... gah! Sitting on pavement was, well, ok.

Route/Elevation: http://www.gmap-pedometer.com/?r=1134161

Arrived at the car at 2:26, and quickly went and ran about a half mile to see what it would be like. The conclusion: no half IM's this year!

Run

05m
0.50 miles
10m /Mi

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Wednesday - July 11

Run

40m
1.50 miles
26m 40s /Mi

Went to the local parking garage - 5 50yd floors, inclined. Went up and down 3x. After, hit up the 5 story, 103 step staircase twice for good measure.

Swim

1h 00m
1900.00 yards
03m 10s /100 yards

Hit up the 25yd lap laneat the local pool. Started out with 2x 100's, then 500 and 300 at 80%, then 2x 150's and 4x 50's at 90% - ok, I sprinted the last two. Then a nice cooldown.

Matt is trying to talk me into doing a marathon - using the most convincing means possible. "Drew did it, Steve" Drew was a former roomate in college, who at the time of completing the Rochester marathon two years ago was also constantly drinking and smoking and generally not in good shape. He struggled and I'm sure it didn't feel good, but he finished. Now Matt is reminding me of this at every chance he gets! I'm feeling normal now three days after my first 15k, but a marathon still seems like a stretch to me. We'll see how it goes!

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Tuesday - July 10

Bike

1h 18m 44s
19.88 miles
15.15 Mi/hr

Easy out to the 'rents, then took 173 back across Onondaga hill into the city via Brighton and up Comstock to my neighborhood.

Hit 45.6 mph downhill on the way down into the valley - sorry to the drivers who I may have made nervous because I was gaining on them!

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Monday - July 9

Swim

50m
2050.00 yards
02m 26s /100 yards

Went down to the local pool - got barked at, literally, by a group of people while walking there... they laughed alot when I looked at them, puzzled.

Back in a 25yd pool, the walls seem awful close to each other.

1-2-3-4-5-4-3-2-1 warmup
7x 100's @10s rest
12x 50's @15s rest

Then the pool closed so I had to get out.

My buddy Dan is training for the Piseco Lake Triathlon on July 21st - he's looking for someone to do it with him, so Matt and I will plan on joining him. It's two weeks before the Olympic Tri so it will be a good workout for me and a good first triathlon for Matt. After the race, taper begins! In the meantime, the next week and a half I'll be busting my butt to make sure I taper well!

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Sunday - July 8

Run

1h 18m 11s
9.32 miles
08m 23s /Mi

Boilermaker! Was my first year. Splits by 5k: 27:17 , 26:10 , 24:44.

Such a great race! Because I was a virgin and I have never run this far at once I took it pretty easy for the first 2/3 and pushed the last 5k. Negative splitting made for a good workout to lead me into this week's training.