Yesterday, Sunday, was a recovery day for me. I didn't do anything but run errands with Cate and try on clothes. :) I actually bought a couple small sized tops! Believe it or not.
So today is long run day. I run basically 3 times today. To work. A warm up before weights and then a run home from the Max. It ends up being about 15 miles total.
I slept like crap last night. I woke at 1 and couldn't settle back down. I took a shower and took some Tylenol PM and finally fell back asleep around 3:30. But when you wake at 5 that's not's a whole lot of sleep. Oh well I had 10 hours the night before and will likely sleep fine tonight.
So I ran into work today and it no longer feels like a long run. Its becoming a tempo run instead. I felt good all the way through and felt like my speed was actually getting faster, not slower.
Let's see here.... I guess I can look can't I?
1: 11:23
2: 11:01
3: 11:16
4: 11:18
5: 10:42
6: 10:10
7: 10:18
8: 10:42
Not too shabby for me.
Overall feeling good and strong these days. It feels good.
Showing posts with label Training Plan. Show all posts
Showing posts with label Training Plan. Show all posts
Monday, April 23, 2007
Friday, March 23, 2007
Catching Up
I have been busily training and not doing much updating so I'm going to try to get as many things as I can into this one post:
First Day of Spring
March 21 was the first day of spring here in the Northern hemisphere and I decided to celebrate it by having the PERFECT day. I started my day off with a nice massage with my fabulous massage therapist, then I met Zan for a bike ride around Sauvie's Island and then I headed up to Council Crest and then out to SWCC for a swim lesson. After all that Cate and I had dinner together. It was a perfect day. The weather was beautiful. I got lots of mileage in. It was great.
Heart Rate Monitor
Well I have my new monitor and I'm struggling with the power output. I apparently installed it incorrectly and damaged the wiring so I have to send it back in. I need to just get it in so I can start using it. I love the running speed though and it is so much easier to download the data. I love it.
Swimming Lesson Update
I think I have determined that my biggest swimming strength is also my biggest weakness. It is my kick. I think that is what is interfering with my overall rhythm and therefore my speed. I think my upper body is going one way and my steady kick is not letting my core set the rhythm. So I am working on tearing down the kick and then putting it back in one piece at a time. It kind of makes sense actually. So I am hopeful that I'm still going to have some kind of a break through. I just need to keep sticking with it. Gotta find my rhythm.
Weight
I have slowly been losing weight. Its been relatively easy. I feel like I am finally developing a healthy relationship with food. More on this later.
Nutrition
I am using Hammer products right now. I am using Recoverite after working out and long rides I'm using Perpetuem. I am working on trying to be able to do a liquid diet only for the Ironman. I'm still working it out but I'm hopeful.
First Day of Spring
March 21 was the first day of spring here in the Northern hemisphere and I decided to celebrate it by having the PERFECT day. I started my day off with a nice massage with my fabulous massage therapist, then I met Zan for a bike ride around Sauvie's Island and then I headed up to Council Crest and then out to SWCC for a swim lesson. After all that Cate and I had dinner together. It was a perfect day. The weather was beautiful. I got lots of mileage in. It was great.
Heart Rate Monitor
Well I have my new monitor and I'm struggling with the power output. I apparently installed it incorrectly and damaged the wiring so I have to send it back in. I need to just get it in so I can start using it. I love the running speed though and it is so much easier to download the data. I love it.
Swimming Lesson Update
I think I have determined that my biggest swimming strength is also my biggest weakness. It is my kick. I think that is what is interfering with my overall rhythm and therefore my speed. I think my upper body is going one way and my steady kick is not letting my core set the rhythm. So I am working on tearing down the kick and then putting it back in one piece at a time. It kind of makes sense actually. So I am hopeful that I'm still going to have some kind of a break through. I just need to keep sticking with it. Gotta find my rhythm.
Weight
I have slowly been losing weight. Its been relatively easy. I feel like I am finally developing a healthy relationship with food. More on this later.
Nutrition
I am using Hammer products right now. I am using Recoverite after working out and long rides I'm using Perpetuem. I am working on trying to be able to do a liquid diet only for the Ironman. I'm still working it out but I'm hopeful.
Monday, January 22, 2007
Here we go!!!!
Today was the first day of official training for Ironman Canada. I am in the first week of my Prep phase. My goals for the next 4 weeks are to:
- Finalize my training plan
- Identify 1 goal per 4 week block
- Do a fitness test at the end of the 4 weeks in swimming, biking and running
- Identify any obstacles that I may encounter in the next 34 weeks and minimize their impact upon training
- Figure out my weekly regular schedule
I am excited. Today was pretty much a recovery day for me because of the 1/2 marathon yesterday. But i am feeling much better today. My calf still has a knot in it and so does my quad as I discovered but other than my toe that has a weird blister type thing on it it's not too bad.
So my schedule for this week is:
Monday: Bike 120 min, Stretch 15, Core 30
Tuesday: Bike 90 min, Swim 90 min, TKD 60 min (Optional: Stretch 15, Run 30)
Wednesday: Swim 60 minutes (Optional: Ride 60 minutes)
Thursday: Bike 90 min, Swim 90 min, TKD 60 min (Optional: Stretch 15, Run 30)
Friday: Rest
Saturday: Bike 90 minutes
Sunday: Run 60 min
Sunday, January 07, 2007
Workout week of 1/8 - 1/14
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | ||||||||||||
| AM | Lunch | PM | AM | Lunch | PM | AM | Lunch | PM | AM | Lunch | PM | AM | Lunch | PM | All Day | All Day | ||
| Swim | 90 | 60 | 90 | |||||||||||||||
| Bike | 45 | 45 | 45 | 45 | 45 | 45 | 45 | 45 | 45 | 45 | ||||||||
| Run | 45 | 45 | 45 | |||||||||||||||
| Strength | 45 | 45 | 45 | |||||||||||||||
| Other | 60 | 60 | ||||||||||||||||
Tuesday, November 28, 2006
The Importance of Rest
Today it hit me how important rest is when training. I am well rested today for the first time in probably many weeks as I have averaged about 17 - 21 hours of training for the past two or so months. It has become such a routine for me that it is hard to not train sometimes. When I take a day off I feel like I'm being lazy.
Because my family was in town for Thanksgiving I didn't have my usual routine to fall back on because my schedule was interupted with other priorities (like spending time with my niece and nephew!) :) So Thursday I did a longer run (75 minutes) and Saturday I did a "run" with my niece and nephew on their bikes and then pulled them to OMSI in the buggie. Friday and Sunday were busy but no "training". Monday it was icy so I did ride and I was too tired from not being able to sleep that I couldn't motivate myself to get to the gym to run. (Plus I didn't want to walk in the cold.)
Today I swam, ran and lifted. Tonight I go to TKD. I felt great swimming. I felt like the quality was much higher than it usually is. Same with my run and strength training session. I ran faster than I have in awhile with little effort. My swim this morning felt good. I felt smooth and it wasn't a struggle to maintain form.
So maybe I need to rest more and train less.... I don't think I put myself into a peaking scenario I just think that I typically go into a training session tired. That is the norm for me. I rarely feel like I have fresh legs. I rarely go out and don't have something that hurts me from the previous days workouts.
I think I need to find a balance. Not sure what that looks like at this point but I have time right now to experiment with it. The focus is to build fitness not maintain fitness and that is what I feel like I'm doing right now and that I am on the verge of potential injury.
Because my family was in town for Thanksgiving I didn't have my usual routine to fall back on because my schedule was interupted with other priorities (like spending time with my niece and nephew!) :) So Thursday I did a longer run (75 minutes) and Saturday I did a "run" with my niece and nephew on their bikes and then pulled them to OMSI in the buggie. Friday and Sunday were busy but no "training". Monday it was icy so I did ride and I was too tired from not being able to sleep that I couldn't motivate myself to get to the gym to run. (Plus I didn't want to walk in the cold.)
Today I swam, ran and lifted. Tonight I go to TKD. I felt great swimming. I felt like the quality was much higher than it usually is. Same with my run and strength training session. I ran faster than I have in awhile with little effort. My swim this morning felt good. I felt smooth and it wasn't a struggle to maintain form.
So maybe I need to rest more and train less.... I don't think I put myself into a peaking scenario I just think that I typically go into a training session tired. That is the norm for me. I rarely feel like I have fresh legs. I rarely go out and don't have something that hurts me from the previous days workouts.
I think I need to find a balance. Not sure what that looks like at this point but I have time right now to experiment with it. The focus is to build fitness not maintain fitness and that is what I feel like I'm doing right now and that I am on the verge of potential injury.
Monday, October 16, 2006
Lactate Training
I listened to a podcast the other day from a trainer at Peak Performance. It made alot of sense. You can hear it at: http://switchpod.com/playing.php?action=view&id=9145&ftp=yes&fuser=gymskinz&puser=
The jist of it was that as an IM athlete you need to train your zone 1 to be higher and to train so that you can exercise at your lactate threshold longer. She made a good argument that for endurance athletes we spend too much time training in our Zone 2. During base the time is to focus on increasing you ability to go longer and faster in zone 1 and increase the time you can spend at your lactate threshold.
So today I ran. SLOWLY!!!! I ran slow enough that my HR never went over 144 beats per minute. I had to slow all the way down to 4.6 mph to stay under that but I tell you what I could have stayed there all day long.
I did have caffeine that morning which may have affected my HR upwards but my HR just standing was only 54 so it shouldn't have been that big of a factor.
I plan on looking into this more extensively over the next few days/week.
The jist of it was that as an IM athlete you need to train your zone 1 to be higher and to train so that you can exercise at your lactate threshold longer. She made a good argument that for endurance athletes we spend too much time training in our Zone 2. During base the time is to focus on increasing you ability to go longer and faster in zone 1 and increase the time you can spend at your lactate threshold.
So today I ran. SLOWLY!!!! I ran slow enough that my HR never went over 144 beats per minute. I had to slow all the way down to 4.6 mph to stay under that but I tell you what I could have stayed there all day long.
I did have caffeine that morning which may have affected my HR upwards but my HR just standing was only 54 so it shouldn't have been that big of a factor.
I plan on looking into this more extensively over the next few days/week.
Friday, September 29, 2006
Training Plan
Last night I started working on my training plan.
I have the spreadsheet set up and I thought I would try to do 800 hours of training this year. In the past years I have set my schedule to do 750. It's going to be a stretch a couple weeks but I have already worked out some flexibility in my schedule with Danny.
I have the next two weeks as recovery then I have 15 weeks of technique focus. 4 weeks of prep and then I start my base period. I have 4 X 4 weeks of base 2 X 4 weeks of Build and 2 X 1 week peak and 1 race week.
I want to find a 1/2 marathon around end of January beginning of February and I'll probably do the PC 1/2 IM as a training race as well.
I'm excited but also a little overwhelmed. Adding TKD into my life has actually been a fairly substantial commitment. I'll probably have to ease back on that when I really start training. It's also the most potential for injury as well.
I have the spreadsheet set up and I thought I would try to do 800 hours of training this year. In the past years I have set my schedule to do 750. It's going to be a stretch a couple weeks but I have already worked out some flexibility in my schedule with Danny.
I have the next two weeks as recovery then I have 15 weeks of technique focus. 4 weeks of prep and then I start my base period. I have 4 X 4 weeks of base 2 X 4 weeks of Build and 2 X 1 week peak and 1 race week.
I want to find a 1/2 marathon around end of January beginning of February and I'll probably do the PC 1/2 IM as a training race as well.
I'm excited but also a little overwhelmed. Adding TKD into my life has actually been a fairly substantial commitment. I'll probably have to ease back on that when I really start training. It's also the most potential for injury as well.
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