Monday
Swim- 3250yds
Bike- 30mi/1:27
Tuesday
Run- 45min fartlek
I know I haven't been writing my swim workouts down and I'd like to but I keep doing this away from my workout sheet. Know that it's big yardage, there are multiple 500s in there, and some drill work. I feel very strong in the water right now. I'm pacing under 1:30 on every set, many times going as low as 1:20/100yds but probably hovering around 1:25/100yds. It feels so damn good to swim this way again. I know that going up against guys and girls who swim and only swim I'll still get beat up, but my inner fish is quite pleased right now. Full disclosure: I was supposed to swim yesterday (Tuesday) too, but I could barely keep my eyes open while I was getting ready and decided sleep would be a better choice. Skipping workouts bugs the crap out of me and makes me feel weak, but I think it was the right choice. And as I type this my throat is getting sore and my ears feel a little clogged. Hopefully it'll pass in a day, but today I have a brick planned and I might lighten it up from the distances I want to do. Or I'll fight through that shit, be happy I did, and then be sick and recover on my rest day tomorrow.
The bike went well also. I feel stronger and stronger on the bike. This one, as Monday's have been for a while, was a ride in to Honolulu and mostly downhill or flat, with only a few short climbs I powered up. And by powered up I mean I'm up, out of the saddle, really trying to stomp up the hills and making it hurt. After Sunday's 50-miler, pounding up hills then next day means there is much the hurtage. It's good, makes Dirtbag strong.I still like my new seat as well and am nearly ready to write a review. Couple more rides ought to do it.
Yesterday's fartlek run went pretty well. Legs felt stiff to start (SHOCK!) but by the halfway point they had loosened up and my sprint sections we going fairly fast. I would still be caught by an elderly, asthmatic, fat, lazy rhino at full tilt, but maybe not a blind one with a broken knee. And I finished covered in gnats again! What the hell, gnats? What the hell? I didn't even see this cloud. They were ninja gnats, probably sent on a suicide assassination/retaliation mission gone horribly wrong. As a final insult, my stomach cramped up again in the last five minutes of an otherwise healthy run. I don't know what's going on with my stomach and running but it displeases the Dirtbag. Information will be given to Sister Dirtbag, Official Trainer of Team Dirtbag and we'll see if she has any ideas. I wondering if hydration is my problem. I don't think I've changed anything about my diet between now and all the training I was doing during the last four months.
Showing posts with label fartlek. Show all posts
Showing posts with label fartlek. Show all posts
Wednesday, June 8, 2011
Tuesday, April 12, 2011
A Sprinty Day
Swim Day
1 x 150- Warm-up
5 x 100- 1:30
1 x 50- easy
8 x 25- no breather all out 0:45
1 x 50- easy
1 x 50- 0:45
1 x 100- 1:30
1 x 150- 2:15
4 x 200
1 x 100- Cool down
total- 2100 yds
Tried to break it off today in the water. Managed to burn myself enough to ruin three of the four 200s at the end of the workout. I was swimming hard at the start, holding a good stroke with quick turn-over, and not-stupid breathing. Haven't cranked out a bunch of 100s in a while, so it was good to do. And the 25s, while not as fast as I would have liked, were pretty decent. They were all in a 15-18 second range. Meh.
When I hit the mini-ladder I fell apart. All my energy went our the window and I was fighting for the 100 and 150. The plan was to do a 200 after the 150, then a 50 easy, then three 200s. But I took a minute or so after the 150, tried to get my head together and let my shoulders, arms, and back recover some, and added that two to the three twos already planned instead. They didn't go great. It was a moral victory. I fought through. The last 200 I managed to crank ok. Think I did it in 2:50. But the others, I'm not sure.
Workouts like this, even though it seems unrelated to the kind of endurance I'll be doing during a race, do help. Its a mental thing, and the body needs to open up and go hard and short sometimes too. Which is why I do fartlek runs.
Run Day
time- 47 minutes
distance- approx 5.?mi*
*Battery on Dirtbag Distance Determining Device was Dead. D'oh!
Know what I like about fartlek runs? Well I'll tell you. I like that they force me to stay out of my head and instead stay present in the moment. Too often I slip into a runners daze while out on the road. Make no mistake, sometimes that's great. Its an excellent way for eight miles to pass. But its also good to have a run where I stay checked in and truly aware of what's going on. Fartlek does that because I'm constantly evaluating how I'm feeling and scouting ahead for the next sprint to goal.
Today I feel positive about my running again. I oscillate on this more than anything else. I'm rarely just meh about my runs and my running shape. I either feel strong or I feel like I suck. Very little middle ground there. Today, seeing as it was a good run, I'm up. I need to hold this attitude for Sunday. My plan for race day is to really make the run hurt. I want to put some risk out there, set a faster than comfortable pace, and hold it. Its only three miles. With where my training is at right now, that isn't all that far. I have to be scared I'm not going to make it and push anyway. It'll make me stronger.
1 x 150- Warm-up
5 x 100- 1:30
1 x 50- easy
8 x 25- no breather all out 0:45
1 x 50- easy
1 x 50- 0:45
1 x 100- 1:30
1 x 150- 2:15
4 x 200
1 x 100- Cool down
total- 2100 yds
Tried to break it off today in the water. Managed to burn myself enough to ruin three of the four 200s at the end of the workout. I was swimming hard at the start, holding a good stroke with quick turn-over, and not-stupid breathing. Haven't cranked out a bunch of 100s in a while, so it was good to do. And the 25s, while not as fast as I would have liked, were pretty decent. They were all in a 15-18 second range. Meh.
When I hit the mini-ladder I fell apart. All my energy went our the window and I was fighting for the 100 and 150. The plan was to do a 200 after the 150, then a 50 easy, then three 200s. But I took a minute or so after the 150, tried to get my head together and let my shoulders, arms, and back recover some, and added that two to the three twos already planned instead. They didn't go great. It was a moral victory. I fought through. The last 200 I managed to crank ok. Think I did it in 2:50. But the others, I'm not sure.
Workouts like this, even though it seems unrelated to the kind of endurance I'll be doing during a race, do help. Its a mental thing, and the body needs to open up and go hard and short sometimes too. Which is why I do fartlek runs.
Run Day
time- 47 minutes
distance- approx 5.?mi*
*Battery on Dirtbag Distance Determining Device was Dead. D'oh!
Know what I like about fartlek runs? Well I'll tell you. I like that they force me to stay out of my head and instead stay present in the moment. Too often I slip into a runners daze while out on the road. Make no mistake, sometimes that's great. Its an excellent way for eight miles to pass. But its also good to have a run where I stay checked in and truly aware of what's going on. Fartlek does that because I'm constantly evaluating how I'm feeling and scouting ahead for the next sprint to goal.
Today I feel positive about my running again. I oscillate on this more than anything else. I'm rarely just meh about my runs and my running shape. I either feel strong or I feel like I suck. Very little middle ground there. Today, seeing as it was a good run, I'm up. I need to hold this attitude for Sunday. My plan for race day is to really make the run hurt. I want to put some risk out there, set a faster than comfortable pace, and hold it. Its only three miles. With where my training is at right now, that isn't all that far. I have to be scared I'm not going to make it and push anyway. It'll make me stronger.
Saturday, February 26, 2011
Excuse Me, I Just Fartleked
Run Day
time- 50min
distance- 5.5mi
Today was my first experiment with a type of running called "fartlek". Since every article, blog, and write-up about fartlek running begins with a definition of this very silly sounding term, I must not break the chain. The Running Police will come after me. And they will catch me. Unless I'm in a vehicle.
Fartlek is Swedish for speed play. Fartlek runs are variable speed runs, but without the rigid structure of intervals. It's more along the lines of, "Ok, now I'm going to run as hard as I can to that sign 100 yards away." Then you do, then you recover while running just below average speed, then you do it again. So fartlek runs can be as easy or as difficult as the runner would like them to be. I went for difficult. And it was for me.
I started out with ten minutes at a good pace, warming up the legs and lungs. Then I alternated the next thirty minutes with spring, jogs, and runs, fartleking my way down the road and back. The sprints actually got easier for a while there, but I was still blowing wind at the end of each one. Moreso than my normal interval runs, you are really supposed to try and explode for a shorter amount of time here. So I did. And I felt it. Also turned it on every incline, so I would sprint and climb at the same time. Feel the burn! Grrr.
For my last ten minutes I tried to hold the pace from the first ten. I failed, but not too badly. I am definitely trying this again. Its strange, but now I feel like my run is my weakest of the three disciplines. I'm not fast on the bike, but running seems harder to me. Like finding my Fast on my feet will take a longer time.
Ordered Profile Design T2+ aerobars yesterday from amazon, looking forward to getting my hands on those. They will make me look so much faster. Dirtbag Woosh!
time- 50min
distance- 5.5mi
Today was my first experiment with a type of running called "fartlek". Since every article, blog, and write-up about fartlek running begins with a definition of this very silly sounding term, I must not break the chain. The Running Police will come after me. And they will catch me. Unless I'm in a vehicle.
Fartlek is Swedish for speed play. Fartlek runs are variable speed runs, but without the rigid structure of intervals. It's more along the lines of, "Ok, now I'm going to run as hard as I can to that sign 100 yards away." Then you do, then you recover while running just below average speed, then you do it again. So fartlek runs can be as easy or as difficult as the runner would like them to be. I went for difficult. And it was for me.
I started out with ten minutes at a good pace, warming up the legs and lungs. Then I alternated the next thirty minutes with spring, jogs, and runs, fartleking my way down the road and back. The sprints actually got easier for a while there, but I was still blowing wind at the end of each one. Moreso than my normal interval runs, you are really supposed to try and explode for a shorter amount of time here. So I did. And I felt it. Also turned it on every incline, so I would sprint and climb at the same time. Feel the burn! Grrr.
For my last ten minutes I tried to hold the pace from the first ten. I failed, but not too badly. I am definitely trying this again. Its strange, but now I feel like my run is my weakest of the three disciplines. I'm not fast on the bike, but running seems harder to me. Like finding my Fast on my feet will take a longer time.
Ordered Profile Design T2+ aerobars yesterday from amazon, looking forward to getting my hands on those. They will make me look so much faster. Dirtbag Woosh!
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