Bike - 1:11, 18.5 mi - speed workout with 6 x 5 min hard on 2 min recovery
Run - 5.5mi, 50 min - tempo run with a few hard intervals
Swim Lesson
I pushed hard on the bike and run intervals. My right hamstring is tight and sore, which was painful during my run today. It is ok if I go easy, but not at harder paces. This is a recurring problem that seems to happen every time my run mileage gets at or above 25 per week while at the same time my bike mileage gets at or near 100 per week. Yoga class hasn't fit into my schedule in the past few weeks and that usually helps somewhat. I am only moderately worried about it at this point.
[6/28/06 Wednesday]
Swim - 4000yd, 1:23 - main set: 7 x 200 @ 3:12-3:15 w/ 30 sec recovery, 7 x 100 @ 1:36 w/ 30 sec recovery, 10 x 50 @45 sec w/ 15 sec recovery
This was another of those swims from Triathlete magazine that attempt to bring someone to an Ironman PR. It was some good endurance speedwork and was mentally challenging to get through all the repeats in the pool without dying of boredom. The nice thing was that I would start to feel tired and wonder if I could make it through, and then the tiredness would fade a bit and more energy would surface.
Thursday, June 29, 2006
Tuesday, June 27, 2006
foot cramps=short swim
Run - 6 mi, 56 min - 2 x 800@3:30, 4 x 400@1:32, 1:35, 1:36, 1:31, 2 miles tempo run down to 8 min pace
Swim - 1800yd, 32:30
My run speed still feels a little rusty but I was really happy with my 400 splits today. 1:31 is a 6:04 pace! I'm not a fast twitch kind of person, so I know that the fact that I could hold that pace for a short distance means that with some increased length speed intervals I will be able to sustain it for race distances.
My swim was a complete bust. I got a foot cramp during the first interval of my main set. I tried to swim easy through it and drink some water. I didn't want to let it ruin my swim. Then I got one in the other foot. I could hardly do my flip turns because there was nothing to push off with. I think foot cramps mean I am dehydrated or out of electrolyte balance or something. I swam with the pull buoy for a little more to make it an even mile, and then called it a day. It was kind of nice to have a short swim for a change. Tomorrow I will do the real swim workout.
Swim - 1800yd, 32:30
My run speed still feels a little rusty but I was really happy with my 400 splits today. 1:31 is a 6:04 pace! I'm not a fast twitch kind of person, so I know that the fact that I could hold that pace for a short distance means that with some increased length speed intervals I will be able to sustain it for race distances.
My swim was a complete bust. I got a foot cramp during the first interval of my main set. I tried to swim easy through it and drink some water. I didn't want to let it ruin my swim. Then I got one in the other foot. I could hardly do my flip turns because there was nothing to push off with. I think foot cramps mean I am dehydrated or out of electrolyte balance or something. I swam with the pull buoy for a little more to make it an even mile, and then called it a day. It was kind of nice to have a short swim for a change. Tomorrow I will do the real swim workout.
Monday, June 26, 2006
two loops
REST Day
It wasn't going to be, but my legs are shell-shocked after that ride yesterday.
[6/25/06 Sunday]
Bike - 85 mi, 5:30 - two loops of the Ironman Wisconsin course, plus a little
Run - 2 mi, 18:22 - easy transition run
This was the first time I have done two loops of the course in a row. I was feeling tired to start out, and wasn't sure if I would do both loops or call it a day after one. I knew I would be disappointed in myself if I stopped after one loop though, so I kept going. Getting back into Verona, seeing my car, and yet knowing that I was only half done was a mental challenge. That first hill out of Verona was the toughest mentally. I planned my nutrition strategy in hopes that I could complete the ride without getting a dehydration headache after the ride was over. That is fairly predictable with me for long rides. I think I don't take in enough calories and salt so my strategy today was to feel like I was taking in too much. I had three bottles of my Sustained Energy mixed drink with Endurolytes, two bottles of water, a Clif Bar, some granola, and salty pretzels. I began drinking and eating right away and tried to have something every five miles. This actually worked really well, and kept the headache away. I was hot to start the run but got some cold water and was fine. I didn't feel hungry at any point and even after I got home I didn't feel the urge to eat. I got a bit bloated, however, but I feel like at least I now have a handle on the dehydration problem.
[6/24/06 Saturday]
Run - 5 mi, 46 min - speed workout: 4 x 800 @ 3:30, 2 x 400 @ 1:37
Some neuromuscular conditioning in preparation for Pardeeville sprint triathlon. The first repeat was hard, but it got much easier as my legs remembered how to run this pace. I was on the treadmill at the gym at 5:30 am. This was going to be a rest day since I was going out of town to a family reunion, but I decided to get up and squeeze in some intervals.
[6/23/06 Friday]
Bike - 23 miles, 90 min - recovery ride, ave sp. 14.9
This was a beautiful ride on a beautiful sunny afternoon. I went out with a friend who is a new triathlete. It is a treat to go riding with someone who shares my enthusiasm for this stuff.
...hi amber! ...
It wasn't going to be, but my legs are shell-shocked after that ride yesterday.
[6/25/06 Sunday]
Bike - 85 mi, 5:30 - two loops of the Ironman Wisconsin course, plus a little
Run - 2 mi, 18:22 - easy transition run
This was the first time I have done two loops of the course in a row. I was feeling tired to start out, and wasn't sure if I would do both loops or call it a day after one. I knew I would be disappointed in myself if I stopped after one loop though, so I kept going. Getting back into Verona, seeing my car, and yet knowing that I was only half done was a mental challenge. That first hill out of Verona was the toughest mentally. I planned my nutrition strategy in hopes that I could complete the ride without getting a dehydration headache after the ride was over. That is fairly predictable with me for long rides. I think I don't take in enough calories and salt so my strategy today was to feel like I was taking in too much. I had three bottles of my Sustained Energy mixed drink with Endurolytes, two bottles of water, a Clif Bar, some granola, and salty pretzels. I began drinking and eating right away and tried to have something every five miles. This actually worked really well, and kept the headache away. I was hot to start the run but got some cold water and was fine. I didn't feel hungry at any point and even after I got home I didn't feel the urge to eat. I got a bit bloated, however, but I feel like at least I now have a handle on the dehydration problem.
[6/24/06 Saturday]
Run - 5 mi, 46 min - speed workout: 4 x 800 @ 3:30, 2 x 400 @ 1:37
Some neuromuscular conditioning in preparation for Pardeeville sprint triathlon. The first repeat was hard, but it got much easier as my legs remembered how to run this pace. I was on the treadmill at the gym at 5:30 am. This was going to be a rest day since I was going out of town to a family reunion, but I decided to get up and squeeze in some intervals.
[6/23/06 Friday]
Bike - 23 miles, 90 min - recovery ride, ave sp. 14.9
This was a beautiful ride on a beautiful sunny afternoon. I went out with a friend who is a new triathlete. It is a treat to go riding with someone who shares my enthusiasm for this stuff.
...hi amber! ...
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