Monday, December 29, 2008
This has been an interesting week. Volume was good for my current swim and bike goals. I was able to get in three solid 4000yd sets in the pool and then a short fourth swim. We hit a solid Tuesday swim of 4 sets of 5x100 descending the interval. Each set was right after the other with no additional rest. I started on a 1:40 send off then 1:35, 1:30, and finally 1:25. I shot for another set at 1:20 but only lasted for one interval. My short swim came about after I hit the pool and felt plenty of soreness in the lats. I swam a 1000yd warm up and then did a short 400-300-200-100 yd pull set. I thought I was going to be super pathetic but ended up swimming a very solid base pace. Go figure.
On the bike I was able to get the volume in but had a little power meter snafu. I think when I did my last test the power meter was not zeroed correctly and my test was a bit high. At first I was bummed about that but, the reason I train is to become the best athlete I can be. Blake was right on the money when he said not to worry about the number but do the best you can in training each day. So, after re-zeroing the torque we will see how the workouts progress and will hit another test at some point to determine some training zones.
Fell a touch short on where I wanted to be on the run but the crappy weather as well as Christmas closings didn't help much. I started to put together some semblance of a long run at 9 miles but still have a bit to go on the run volume and running in general. I think I need to take a step back and ease into the run with a foremost focus on bringing my miles back up to a respectable, at least for a triathlete, level.
On a separate note, yoga as a supplement to training is key. I think I will save that idea for another entry.
Tuesday, December 23, 2008
The goal of this week was to recover early in the week and then hit some key swim, run and bike workouts. Some creative scheduling has been required with pool closings due to weather. I'm looking forward to my next block over the Christmas/New Years break to really put in some solid workouts and solid recovery. It seems that my run is lagging behind after a bit of a calf injury earlier this fall so the goal is to build my volume back up to the 40-50 mile range, keep the bike in offseason mode, keeping volume low but working on a solid balanced plan, and build the swim volume back up while keeping the hard masters workouts in place.
Sunday, December 21, 2008
Later that afternoon I did a short run focusing on leg speed. Eventhough my focus is Ironman I think it is very important to remind the legs how to run fast. This workout consisted of a warmup and then 8x30s at current 5k pace on a 3min interval with a focus on high rpm (95+). Each time I do this workout I get more and more comfy at my current 5k pace.
Thursday, December 18, 2008
We picked things up a bit on Wed. hitting a 3x20 run. This is one of my favorite runs where I give er 20mins easy (under steady), 20mins steady, then 20mins tempo. Things went well and I finished off the run with some good mod hard running at a 6:40min/mi. I never crossed threshold and this pace was definitely the what the coach prescribed. Moving forward this will be a key workout as testing at the Endurance Corner Labs showed that I was very strong at Ironman pace (steady) but things started to tail off at mod-hard and more so at threshold range (see chart).
Wed. afternoon I finished things off with a short strength workout. I warmed up and then hit several short intervals at my VO2 max watts (330w-380w).
This morning I hit masters once again where we performed several repeats of 100yd IMs. I will finish off the day with an easy run and some strength work in the gym.
Things are a rolling.
Monday, December 15, 2008
Decent swim week with some real solid workouts thrown in. I'd like to bring the overall volume up just a bit though. On the bike we decided that 3 solid rides per week right now would be perfect, one longer, one working on strength, and one more tempo focused ride. The run is coming along nicely. Volume is slowly increasing and I'm keeping a good amount of quality in the program including some short pickups, some tempo work and the beginnings of a longer run.
This next week I will take a couple of recovery days and then hop back on the plan.
Sunday, December 14, 2008
Our 100s were revisted on Friday at Masters and I believe that Coach Justin felt that Thursday's 100s were not painful enough. The main set on Friday (which is our speed day at Masters) was 18x100 on a 2:30 send off. The first 6 100yd repeats were done as 75 build from ez to hard and then 25 hard. Next 5 were 50 build, 50 hard. The following 4 were 25 build, 75 hard and the final 3 were 100yds all out. I was able to hit the last 100s in 1:14, 1:13, 1:14.
Looking forward to more fun at Masters next week. Thanks Coach Justin!
Thursday, December 11, 2008
Tuesday, December 9, 2008
Was happy with the bike and run totals. Brought both up about ten percent from best offseason weeks thus far. Also got in a good run test without any calf pain or issues. Swim was a bit light with some shorter Masters set (shorter typically=more intensity) and not getting in that Sunday long swim. I added an additional strength workout (now 2pw) and got in 2 strong yoga sessions.
Bike 2hrs+/Run 30mins
The weekend began with a 2hr steady bike ride. Very simple format, warm up and then sit on steady watts for awhile. So, I got in about 40mins of easy riding before shifting into steady watts, sitting at 220-240w for 90min (235w avg/HR 127). This is a real good sign for things to come and as the weeks go on we will build the steady section to longer durations. Since my legs did not feel as fresh as a mid summers eve I opted for a run later in the day at just a very easy pace on the treadmill.
Bike 60mins/Yoga 90mins
I hopped on the trainer once again Sunday with the intention of some more big gear work but instead I ended up with 60mins of a recovery spin. When the legs say no I find it very important to listen. I bailed on the scheduled swim…the closed pool helped with that decision and instead headed to yoga with Lauren.
Today we are picking up about a foot of snow so I will start adding some skate skiing into the program. Looking forward to that.
Saturday, December 6, 2008
Swim Masters 3200yds/Run 40min
Thursday started off with Masters swimming….just a combination of kicking, drills, and a little bit of swimming to complete the set. I then went over to the gym for an easy treddie run. The legs were coming around nicely so I decided to add five 30 second pickups at 5k pace to the run. That really felt good as my legs were feeling pretty heavy all week until those pickups. I just read Brad Hudson’s book and Alan and I plan on incorporating some of his ideas into my running.
Swim Masters 3000yds/Treddie Run Test/Lift/Yoga
Masters was very challenging this morning. The main set was 3x300yds with 15s rest then 3x100 with 10s of rest (no extra rest after the last 100) repeated 3 times. The twist was the 300s started at 95% and dropped to 80% effort while the 100s started at 80% effort and built to 95-100%. I was very happy with this set and hit 3:58 for the first 300yds and was coming in around 1:18 or so for the last 3x100. Coach Justin mentioned that there were definitely some things I need to work on with my stroke including better rotation to the right side and to be aware of the left arm as it is still swinging a bit wide. Back to the drills that Coach Alan prescribed last year for the wide left arm.
After that effort I shot over to the gym for a run and since my legs were feeling pretty good I decided to hit a treddie step test. I started the test at 6.5mph (1% grade) and built up by 0.5mph and 5min intervals to 10mph. I tracked my average and max heart rate through the test. Alan and I have decided to use this workout as a way to track progress during the season. I was happy with this initial result although I think I felt that Master’s set in my legs by the time I got to 10mph. In addition to this test we will also be running some time trials to keep things honest. I followed up the run with some easy maintenance lifting. I was only lifting once per week but wanted to focus a bit more on general fitness this time of year with frequent lifting and yoga which I have been doing with Lauren. Friday night yoga at Bliss Flow with Lauren is a nice way to wind down the work week.
This weekend will consist of a “long” steady ride followed by a run on Saturday and an endurance focused swim plus a strength focused ride on Sunday.
Thursday, December 4, 2008
1:45 bike w/big gear repeats
I started off with an indoor bike ride focusing on 6min big gear intervals. I am now hitting 5 of those intervals at 275-280w. It’s been going great on the bike as of late (I’m a poet and I didn’t even know it).
Swim 3500yds/lift/run 45min
Morning matsers swim with Coach Justin and the gang. Dave, my lane buddy, was the anti-health, showing up to practice with all kinds of coughing, hacking, and other wonderful sounds emanating from his lungs. However, as always he still stuck it to me during the work out. Good solid workout with lots of longish intervals. I then headed to the gym to lift and get buff. I ended the day with 45mins of easy running. I’m still in the process of building my run back to last years volume. I picked up a little bit of a calf issue a few months ago and have been building back slowly. I’ve added back strides and a bit of a progressive run although the overall mileage is still low.
Bike 1:40/Run 30min
Started with a ride building to steady power and then hitting some short 30 second bursts to remember what it feels like to ride hard. I did about 20 of those bursts with about a minute and a half recovery. Later, I hit an easy run again. I wanted to run easy and then hit some short pickups but the legs were a bit heavy and the heart rate seemed sluggish. So, I just ran easy and ended there. Its only December, and this season is a marathon not a sprint. I should probably get that tattooed somewhere.
Off to Masters. Hopefully, Dave is feeling better.
Tuesday, December 2, 2008
I also got a new bike fit at the end of last season (at Exclusive Cycles here in Madison) which has somehow produced an extra 20-30 watts. I still don't really believe it. I probably need to go hit a good TT on the bike to get a better idea of my hour of power.
For the winter, the plan is more or less 17hr weeks with 12hr recovery weeks. The goal is to beat the metrics ever so slightly that I set last year mainly with regards to volume. Even though volume, especially on the bike, is our primary goal we are looking at a very balanced plan with more upper zone work...training, not touring...although touring in the basement probably isn't considered touring.
I will continue to share my plan and my key workouts in the next few posts.