Wednesday workout:
Morning: Off
Evening: 25 mile ride
Evening result: 1:32 hours / average heart rate 127 bpm
Was Peter's response to a video of my swimming form. Thanks, Coach Conte! But in all seriousness, it is nice to know that I'm not a hopeless cause. I need the swim to be a strong part of my race because it is no surprise that the run will be ugly. Tomorrow's swim is an 800 yard block, so it will give me time to focus on my technique. Currently at training speed I am taking 19 strokes to get across the pool. My initial goal for next week is to bring that down to 17. I'm not sure if that is a small or large target, but that is what I am looking for.
Today's ride was only 3 minutes faster than last Wednesday's, but there are some notable improvements.
1) I spent 15 minutes warning up and the last 1.5 miles cooling down. Even then, I still finished slightly quicker.
2) My average heart rate was 11 bmp slower; a full 8%.
Looking at yesterday's run and today's ride, I can see the fitness and power starting to come back into my legs. Now to focus on the swim.
Wednesday, June 18, 2014
Tuesday, June 17, 2014
Crossed a threshhold
Tuesday workout:
Morning: 1250 yard swim with 16 x 50 sw-10" rest between
Evening : 45 minute run
Evening result: 5 miles / average heart rate 151 bpm
Personal best tonight on my run: 5 miles in 45 minutes. It doesn't sound substantial, but it's the second longest run (by .14 miles) I've done since starting training, and it's the only run to hold a 9 minute mile pace. Plus, my average heart rate was lower than any other run with a sub-10 minute mile pace. It's the little things.
I got my starting position for the race on Saturday, and it puts me a ways back. There are 10 people in the Men's 30-34 category and my start time puts me smack into the middle. There are two guys in the 6 minute range for a 525 yard swim, which is mind boggling to me. That's almost 50% my proposed time. Mind = Blown. I do still think that upper half is reasonable, but out of a field of 10 that's not exactly an accomplishment.
On the Haley front, she's decided to go creeper on us. Last night when we went to bed, I closed out bedroom door. When I woke up this morning the door was open. Either we have a ghost or Haley got up in the middle of the night, came into our room, then went back to bed.To add to the 'aww' factor, Sarah just went upstairs to get ready for bed and Haley was asleep in our bed. I moved her back over, but I have a feeling that she will be back in our room by the morning.
Morning: 1250 yard swim with 16 x 50 sw-10" rest between
Evening : 45 minute run
Evening result: 5 miles / average heart rate 151 bpm
Personal best tonight on my run: 5 miles in 45 minutes. It doesn't sound substantial, but it's the second longest run (by .14 miles) I've done since starting training, and it's the only run to hold a 9 minute mile pace. Plus, my average heart rate was lower than any other run with a sub-10 minute mile pace. It's the little things.
I got my starting position for the race on Saturday, and it puts me a ways back. There are 10 people in the Men's 30-34 category and my start time puts me smack into the middle. There are two guys in the 6 minute range for a 525 yard swim, which is mind boggling to me. That's almost 50% my proposed time. Mind = Blown. I do still think that upper half is reasonable, but out of a field of 10 that's not exactly an accomplishment.
On the Haley front, she's decided to go creeper on us. Last night when we went to bed, I closed out bedroom door. When I woke up this morning the door was open. Either we have a ghost or Haley got up in the middle of the night, came into our room, then went back to bed.To add to the 'aww' factor, Sarah just went upstairs to get ready for bed and Haley was asleep in our bed. I moved her back over, but I have a feeling that she will be back in our room by the morning.
Monday, June 16, 2014
(Insert witty title here)
Monday Workout:
Morning: 1000 yard swim
Morning Result: 500 yard swim / 9:47 minutes
Evening: 20 mile ride
Evening Result: 20.74 miles / 1:17 hours / average heart rate 129 bpm
The swim this morning was beneficial for two main reasons:
1. Dad was able to come and film my swim, so I can relay that to Peter. Hopefully with the expected list of things that I am doing wrong, I will be able to fix some issues to be more efficient.
2. It was my first 500 yard block. Given the race this weekend has a 525 yard swim, it is the first time I have been able to get a gauge to my speed. I estimated an 11 minute competition time and at 9:47 minutes for 500 yards, I think I nailed it. With a slightly slower pace and less pause time for breathing, I wouldn't be surprised if I do the swim in the race a bit faster.
Everybody left today, so it's back to just the three of us.
Morning: 1000 yard swim
Morning Result: 500 yard swim / 9:47 minutes
Evening: 20 mile ride
Evening Result: 20.74 miles / 1:17 hours / average heart rate 129 bpm
The swim this morning was beneficial for two main reasons:
1. Dad was able to come and film my swim, so I can relay that to Peter. Hopefully with the expected list of things that I am doing wrong, I will be able to fix some issues to be more efficient.
2. It was my first 500 yard block. Given the race this weekend has a 525 yard swim, it is the first time I have been able to get a gauge to my speed. I estimated an 11 minute competition time and at 9:47 minutes for 500 yards, I think I nailed it. With a slightly slower pace and less pause time for breathing, I wouldn't be surprised if I do the swim in the race a bit faster.
Everybody left today, so it's back to just the three of us.
Delayed Father's Day update
Sunday workout: 30 mile ride
Result: 31.63 miles / 2:17 hours / average heart rate 136 bpm
Posting a day late because of Father's Day activities. Morning ride, afternoon picnic at the park, then dinner at Hillstone's (Houston's for the SF folk).
Result: 31.63 miles / 2:17 hours / average heart rate 136 bpm
Posting a day late because of Father's Day activities. Morning ride, afternoon picnic at the park, then dinner at Hillstone's (Houston's for the SF folk).
Saturday, June 14, 2014
Haley's birthday party
Saturday workout:
Morning: Run 55? minutes
Morning result: 3.91 miles
Not sure exactly how long I ran for. My watch said I went for 55 minutes, but my distance did not sync with that. I ran half (according to my watch) with my Dad, but his watch said 20min. My average speed once I calculated it at home showed a 14min mile - which is walking. Either way it was screwy.
We had Haley's birthday party today. It was fun, but small. We don't have many friends here with kids, so it's always a small event when it's baby related. My parents and Sarah's mom are here to celebrate, which is nice. Otherwise normal busy Saturday.
Morning: Run 55? minutes
Morning result: 3.91 miles
Not sure exactly how long I ran for. My watch said I went for 55 minutes, but my distance did not sync with that. I ran half (according to my watch) with my Dad, but his watch said 20min. My average speed once I calculated it at home showed a 14min mile - which is walking. Either way it was screwy.
We had Haley's birthday party today. It was fun, but small. We don't have many friends here with kids, so it's always a small event when it's baby related. My parents and Sarah's mom are here to celebrate, which is nice. Otherwise normal busy Saturday.
Friday, June 13, 2014
Rest day my ass
Friday workout:
Morning: 1000 yard swim with 10 x 50's sw-10" rest between
Evening: off
Did yesterday's swim this morning, so I did not have my full rest day. I doubt it is going to be an issue this week.
My parent's flew in today for Haley's birthday,so I'll be doing my long run tomorrow with my Dad.
I signed up for the Olympic length race on August 17th. That is the second race I will do before Austin. At half the length and with an open water swim, it should start to give me some gauge of my fitness compared where I need to be on October 26th.
Morning: 1000 yard swim with 10 x 50's sw-10" rest between
Evening: off
Did yesterday's swim this morning, so I did not have my full rest day. I doubt it is going to be an issue this week.
My parent's flew in today for Haley's birthday,so I'll be doing my long run tomorrow with my Dad.
I signed up for the Olympic length race on August 17th. That is the second race I will do before Austin. At half the length and with an open water swim, it should start to give me some gauge of my fitness compared where I need to be on October 26th.
Thursday, June 12, 2014
And boom goes the dynamite.
Thursday workout:
Morning: Skipped
Evening: 35 minute run
Evening result: 3.2 miles / average heart rate 133 bpm
I had my first blow up today. I was so exhausted from my ride last night that when I woke up this morning, I made it 15 steps, turned around and went right back to sleep. I was way too tired to swim. I am pushing my swim until tomorrow morning.
My run did not go much better than my morning swim. I had a good 8:40 pace going up until about 18 minutes and just slammed into a wall. It was not a wall that I could go past, so I ended up walking the rest of the 35 minutes.
Hopefully I can get some sleep and good calorie intake to rest my base.
Morning: Skipped
Evening: 35 minute run
Evening result: 3.2 miles / average heart rate 133 bpm
I had my first blow up today. I was so exhausted from my ride last night that when I woke up this morning, I made it 15 steps, turned around and went right back to sleep. I was way too tired to swim. I am pushing my swim until tomorrow morning.
My run did not go much better than my morning swim. I had a good 8:40 pace going up until about 18 minutes and just slammed into a wall. It was not a wall that I could go past, so I ended up walking the rest of the 35 minutes.
Hopefully I can get some sleep and good calorie intake to rest my base.
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