Sunday, February 28, 2010
Friday, February 26, 2010
This AM I did tpace 12x100s, with 10 second recoveries. I aimed for 1:26 pace and of course did the first one too fast, in 1:21. But again, I wasn't feeling exhausted... just like in all of my recent swims. I consciously slowed down the next 100s, doing what I felt was 1:26 pace... I was actually swimming 1:24! Consistently! For the 11 remaining 100s! That's huge, for me. I've been barely at the 1:26 mark, and I'm already doing 1:24s comfortably. When I finished the 100s, I still had enough strength to do a 500m cooldown... so my endurance is going up with my speed. Fantastic.
Feeling pretty nervous about the 5K this weekend. I'll be running at a pace I've never run before, and while I'm pretty sure I can keep a 5:10 pace, it's still a struggle to totally convince myself. I'll do everything I can to reach that goal.
Tuesday, February 23, 2010
Monday, February 22, 2010
Sunday, February 21, 2010
Saturday, February 20, 2010
Thursday, February 18, 2010
Got another stunningly brilliant workout from Michelle, 1 mile warmup, 2k cutdown to 5K pace, 5x800 @ 5K pace (400 recoveries), 2 mile cooldown. This one felt good. Obviously could have gone faster on the 800s, but with the whole treadmill setup and breathing difficulties in a hot, dry room, I decided to err on the side of smartness and stick to 5K pace. Workout went smoothly when I wasn't trying to frantically speed up or slow down on a treadmill, mashing fingers into unresponsive buttons and having the whole gym staring at me through the mirror as I nearly tumble and collapse trying to save my own life on a never-ending fast-moving platform.
So, yes, it went well and was productive. Met a runner several generations my senior (60 years old) who told me of his 2010 goals of a 3 hour marathon and 5 minute mile. He was much smoother on the treadmill than I was.
A tough next 3 days lies in wait... 9 workouts in 3 days. I accept the challenge... furiously.
Wednesday, February 17, 2010
That is, until today.
I got to the pool and expected something similar to what I did with Dirk on Sunday... 3x (4x100 with 10 second recoveries) at tpace (for now, 1:30). I warmed up and did a couple sculling drills and was surprised at how quick the warmup went and how buoyant I was. I started the workout, swimming the first 100 in 1:19!! 1:19?! That's too fast, but faster than my previous "too fast" times. And to make things stranger, I didn't feel tired. I swam the next 11 100s in a fast (for me) 1:24-:26, which is exactly where I want to be at this point in my training.
I felt fast today. I hadn't felt fast in the past 3 swims. I felt today like a different swimmer, like I belonged in the water.
I don't understand where the speed came from, but it's exhilirating. I loved the water today... I didn't want to end my workout. I could have kept going. Was it what I ate? I did eat chicken tenders last night. Or maybe the 2 weeks off was a blessing in disguise? It gave me time to recover while I was pushing the bike and run, perhaps.
Either way, this has done wonders for my confidence. 1:23s are definitely in the realm of possibility by the end of February. Maybe a sub-13:45 1Km time trial is in my immediate future as well...
Monday I ran with Dirk, Red Fox, Jake M, Dave and for a short while, Patrick Murphy, for half of the run and the second half with Jake M totalling 8 miles or so.
Tuesday had cruise intervals on the bike trainer at HR zones 4-5A, followed by a half mile swim and 30 minute shakeout run.
Sunday, February 14, 2010
Saturday, February 13, 2010
Friday, February 12, 2010
Yesterday I ran hills on the treadmill with Chris, who set a 10-mile PR by over a minute (!!!!!!!????). Got in 8 hills at 6.5%-7% grade and around 5:30-27 mile pace. Not as tough as Michelle's and my hill workout in the cornfields, but it had to do with snow covering the entire universe now.
I had no idea what Chris was doing until I finished my hills and he casually noted "well, about 20 minutes to go... I'm about to PR for 10 miles," like that was his planned workout. What a man. Sub 2:30 will be a cinch for him with how strong he is in training now. It's making me want to work harder too. I salute you, Chris Vames Sloane.
Wednesday, February 10, 2010
Tuesday, February 9, 2010
Kind of like Godzilla and King Kong fighting over this castle.
Yesterday I met up with Michelle and Brian for a treadmill tempo run. 4 miles easy, 4 miles tempo. About 3.5 miles into the easy half, I started cramping up. I hadn't eaten since breakfast (only had 1 packet of oatmeal) and hadn't drank anything since the night before. Add to that quad soreness from the long snow run, and I was in line for a bad workout. And it got worse, a mile into the tempo half I was feeling miserable and had to run around 6:00/mile, which is about 20 seconds slower than tempo pace for me. Michelle was catching up to me. But after that first mile passed, I started feeling the FURY. Motivated by my own anger and Michelle's Michelleness, I sped up gradually to my usual tempo pace and was able to finish the last 1.5 miles at tempo and faster. The workout left something to be desired, but I got over the mental block I was having. Mental strength had been a weakness toward the end of 2009, but I'm conquering it. I ran FURIOUSLY.
Here's hoping for an incorrect weather forecast.
Sunday, February 7, 2010
Friday, February 5, 2010
I hate this snow. It's not fun nor is it useful. Biking is my triathlon weakness and I need to be outside on the roads improving myself. Indoor training helps but I need to get a better feel for the road and the varying elevations it provides.
But I've been whining since December about this.
Yesterday after lifting I decided to take the rest of the day off as I wasn't feel totally comfortable in my legs. This is a recovery week and I should be feeling fresh.
I felt much better today and met up with Scott, Jake, Christiam (who I finally had the pleasure of meeting) and Karl for a 75(?) minute run. Haven't calculated distance yet. I felt light and my HR was pretty low, which means the day off yesterday had the desired effect.
I'm going to try to swim in a few minutes, maybe get that 1Km time trial out of the way. Not sure I'll set a PR today, but I might as well try.
Thursday, February 4, 2010
Monday I did a mile time trial on the treadmill. Zone 4, a level below race pace. I started out at 5:14, which I did the same intensity mile in about 7 weeks ago. My HR zone wasn't quite reaching the target of 184 bpm, so I sped up over the next half mile to 5:00, which got my HR at 184, and I stuck with that for another quarter. Finished in 5:07! Not bad for a sub-race pace effort. This should be my 5K pace on a flat course and good day. That's got me excited... I'm getting so much closer to sub-16. I can really see it now. Followed the TT with chicken tenders at Famous Dave's with Jordan and birthday girl Zoe! The tenders were fantastic, and the honey mustard dipping sauce was just as good. Jordan made incessant noises of pleasure as he consumed his honey mustard drenched tenders.
Tuesday had weights in the AM and biking in the PM. The bike consisted of a 40 minutes easy, with 6 minutes in the middle being all out, 100% effort. That was INTENSE. It felt like I ripped off my legs from the middle of my quadricep region and ground them into fine powder with the teeth of my carbon chainring. I closed my eyes around the 5:30:00 mark from the effort exerted and nearly fell asleep mid-full-throttle effort because I was so exhausted. That was quite possibly the most intense 6 minutes on the bike... ever.
Wednesday had an awesome, albeit indoor, track workout with Michelle. We were both snowed out of our respective track workouts, so we decided to compromise and mix my GRC workout and her Pacers workout. We did mile repeats, but in 4-8-4 style (400 at mile pace, 800 at 10k pace, 400 at mile pace) for 4 sets. I did my miles in 5:12 (5:07 for 400s, 5:27 for 800s). Michelle followed with (fast) 5:40s or so, but we didn't get accurate measurements because of the difficulties associated with accelerating on the treadmill! Still, a great workout, Michelle and I pushed each other hard as usual. Followed with an easy pyramid swim with Steve, although that was one of the tougher swims I've done (probably because I did it right after a tough track workout! D'oh...).
More biking to come this week and hopefully even with the snow I can fit in 2-3 more time trials.
I hate snow.