Swim
1 x 150 Warm-up
5 x 100- 1:30
1 x 50- recovery
3 x 200- 3:00
1 x 100- Cool down
Gotta be honest, my fast was fading hard by the second 200 there. And by the end of the 100s set. But I made both of them solidly within the time standard. Do it here a few more times, up the reps and distances, get it solid there, then start dropping the time standard to 1:25. I'm not looking forward to that mostly because :30 is really easy to count by when oxygen starved, :25 is harder.
Run Day
time- 20 minutes
distance- 2.29mi
Happy with the speed, need to get quicker but that'll come. Good stride too.
I've been thinking hard about weight lifting for this training cycle. My original plan was that I would lift on run days, doing all the nifty exercises I found in my books. But I'm tired, man. Swimming in the morning three days a week, plus all the other stuff AND, you know, teaching, I'm burnt by the end of the day. I could find the energy if I needed to, but I worry that it would take away from the disciplines I should be focusing on. After consulting with Sister Dirtbag, Official Trainer of Team Dirtbag, I decided that I would avoid overtraining and burn out and skip lifting for this race cycle. Once I have a few more races under my belt and I'm better adjusted to the higher volume of training I'm doing, then I'll start getting actual gym work in. So I'll be finding time for core work, because that's very important, but I'm not sure how often I'll be picking up something heavy and putting it back down. Strange not to be lifting.
Tuesday, February 8, 2011
Monday, February 7, 2011
Hold the Rain
Swim Day
1 x 150- Warm-up
4 x 200- 100- 5, 7, 9/100- stroke count
4 x 100- Pull
1 x 100 Cool down
total- 1450yds
Pregnant Lady was swimming next to me again today. I stole a look at her workout sheet. She's doing many much yardage. Her baby is going to be born swimming faster than I do.
That 200 set is a really good way to mess with the cardiovascular system. Eventually breathing on the 5, 7, 9 gets hard. This normally happens when the four count of a nine stroke section intersects with a wall, which ends one of two ways. Either flip turn and keep it together keep it together relax stay cool nine breathe OR flip turn fivesixseveneightbreathe! And the second way completely screws up the next lap as you (I) try to re-find the rhythm. But following 100 of that with 100 of stretch it out to get as few strokes as possible in to each lap lengthens the stroke out nicely. Also, right now I'm hovering at about 15 strokes per lap. Too many, but it'll drop.
Bike Day
time- 54 minutes
distance- 15.5 mi
Every time I do this distance it feels better and quicker. I'm trying to focus on cadence up the inclines. Getting there. If I can stay strong and quick while climbing, I will be in a hugely better position come race day, when the course is mostly flat.
Other than moron local driver making a right turn from the far left lane reeeeeally close to me it was a fairly uneventful ride. Not too much rain, sprinkles is all. Pouring now. I'd like that to stop by tomorrow. Not so much for the swim (wet anyway), but the run. I'd rather not treadmill it.
1 x 150- Warm-up
4 x 200- 100- 5, 7, 9/100- stroke count
4 x 100- Pull
1 x 100 Cool down
total- 1450yds
Pregnant Lady was swimming next to me again today. I stole a look at her workout sheet. She's doing many much yardage. Her baby is going to be born swimming faster than I do.
That 200 set is a really good way to mess with the cardiovascular system. Eventually breathing on the 5, 7, 9 gets hard. This normally happens when the four count of a nine stroke section intersects with a wall, which ends one of two ways. Either flip turn and keep it together keep it together relax stay cool nine breathe OR flip turn fivesixseveneightbreathe! And the second way completely screws up the next lap as you (I) try to re-find the rhythm. But following 100 of that with 100 of stretch it out to get as few strokes as possible in to each lap lengthens the stroke out nicely. Also, right now I'm hovering at about 15 strokes per lap. Too many, but it'll drop.
Bike Day
time- 54 minutes
distance- 15.5 mi
Every time I do this distance it feels better and quicker. I'm trying to focus on cadence up the inclines. Getting there. If I can stay strong and quick while climbing, I will be in a hugely better position come race day, when the course is mostly flat.
Other than moron local driver making a right turn from the far left lane reeeeeally close to me it was a fairly uneventful ride. Not too much rain, sprinkles is all. Pouring now. I'd like that to stop by tomorrow. Not so much for the swim (wet anyway), but the run. I'd rather not treadmill it.
Sunday, February 6, 2011
Death to Slow Leaks!
Ride Day
Fail.
Needed to get a ride in before the Super Bowl, woke up early, got all ready to rock. Then grabbed the bike and realized my front tire was flat. Damnit. My schedule was tight with kick-off on its way. So I was going to head to the gym and ride there, but time didn't really work with me for that. So instead I fixed my flat. Damn thing was caused by a teeny-tiny hole due to a small staple-looking thing similar to what flattened my back tire last time. So no ride today.
Fail.
At least it was a recovery week.
Fail.
Needed to get a ride in before the Super Bowl, woke up early, got all ready to rock. Then grabbed the bike and realized my front tire was flat. Damnit. My schedule was tight with kick-off on its way. So I was going to head to the gym and ride there, but time didn't really work with me for that. So instead I fixed my flat. Damn thing was caused by a teeny-tiny hole due to a small staple-looking thing similar to what flattened my back tire last time. So no ride today.
Fail.
At least it was a recovery week.
Saturday, February 5, 2011
Final Recovery Run (and a Helpful Tip!)
Run Day
time-30min
Not a whole lot to say today so I'll keep it short. Beautiful weather (sorry to anyone in, well, the rest of the country). Moderate effort.
Helpful Tip!
If you spend hours on your rest day sitting on the couch playing videos games after school, your legs will tighten up some. You will feel it the next morning during your run. (I know, I know. Bitch, moan, and complain)
time-30min
Not a whole lot to say today so I'll keep it short. Beautiful weather (sorry to anyone in, well, the rest of the country). Moderate effort.
Helpful Tip!
If you spend hours on your rest day sitting on the couch playing videos games after school, your legs will tighten up some. You will feel it the next morning during your run. (I know, I know. Bitch, moan, and complain)
Thursday, February 3, 2011
Enjoy Recovery Week & A Swim Plan
Swim Day
1 x 150- Warm-up
1 x 200- 3:00
1 x 300- 4:30
1 x 400- 6:00
1 x 500- 7:30
1 x 100- Cool down
total- 1650yds
I have developed a swim plan. Monday will be stroke day, so the focus will be drills and slightly slower pace. Tuesday will be speed work. Self-explanatory I think. And Thursday will be distance day. Thus today's workout. Now, these are basic themes for each day's swim, not overriding rules. So there will be speed work on each day, distances will grow as the training cycle gets deeper, and I will need to be keeping on stroke drills of course. But those days will have extra focus.
As for today's swim, I made all the time standards except the 400, I was about six seconds off. So I waited, and then hit the 500 and made that modified time. Good stuff. Hurt, but not that bad.
Run Day
time- 20min
Second to last real cruise day today. Nothing special to report. Concentrated on squeezing the hamstrings and glutes and nice even breathing. Also did some mental work, visualizing racing, thinking about performance. It's never too early to get the mind right.
Happy tomorrow is a rest day.
Happy birthday to the wife! Love you, honey.
1 x 150- Warm-up
1 x 200- 3:00
1 x 300- 4:30
1 x 400- 6:00
1 x 500- 7:30
1 x 100- Cool down
total- 1650yds
I have developed a swim plan. Monday will be stroke day, so the focus will be drills and slightly slower pace. Tuesday will be speed work. Self-explanatory I think. And Thursday will be distance day. Thus today's workout. Now, these are basic themes for each day's swim, not overriding rules. So there will be speed work on each day, distances will grow as the training cycle gets deeper, and I will need to be keeping on stroke drills of course. But those days will have extra focus.
As for today's swim, I made all the time standards except the 400, I was about six seconds off. So I waited, and then hit the 500 and made that modified time. Good stuff. Hurt, but not that bad.
Run Day
time- 20min
Second to last real cruise day today. Nothing special to report. Concentrated on squeezing the hamstrings and glutes and nice even breathing. Also did some mental work, visualizing racing, thinking about performance. It's never too early to get the mind right.
Happy tomorrow is a rest day.
Happy birthday to the wife! Love you, honey.
Wednesday, February 2, 2011
Know
Ride Day
time-approx.45min*
dist- 15.6mi
*dope forgot to start and stop my watch at stoplights so this is a good guess
I am stronger than my mind thinks. After school, when I've been up all day, teaching, trying to pour knowledge in to little heads, I am tired. I want a nap. I want to sit on the couch and exert just enough energy to grab the remote, and no more.
Why am I so tired? What have I done today? Physically. Mentally I've been kicking my ass. But even with the high-wire, wanna-be rock star way I teach I'm not really expending a ton of energy. But, damn I'm tired at the end of the day.
Why? Because my brain is taking over my body. My brain is tired, and its sending that message to my body. So my body reacts accordingly. This is when I get stronger. This is when break it down.
Because this is when I have to depend on what I Know. I Know I'm stronger than my brain is telling me. I Know that two minutes after I get on that bike I'll be fine. I Know.
Knowing is how I fight through that shit. I love Knowing. It makes me feel stronger than I am. And it readies me for race day, when I need to Know after that swim I'm strong enough to get on the bike. Know that when my legs are wobbly off the bike I'm strong enough to get those first running steps out of the way. Know when I'm halfway through the run that I'm trained for this and I have its measure. I gotta Know.
time-approx.45min*
dist- 15.6mi
*dope forgot to start and stop my watch at stoplights so this is a good guess
I am stronger than my mind thinks. After school, when I've been up all day, teaching, trying to pour knowledge in to little heads, I am tired. I want a nap. I want to sit on the couch and exert just enough energy to grab the remote, and no more.
Why am I so tired? What have I done today? Physically. Mentally I've been kicking my ass. But even with the high-wire, wanna-be rock star way I teach I'm not really expending a ton of energy. But, damn I'm tired at the end of the day.
Why? Because my brain is taking over my body. My brain is tired, and its sending that message to my body. So my body reacts accordingly. This is when I get stronger. This is when break it down.
Because this is when I have to depend on what I Know. I Know I'm stronger than my brain is telling me. I Know that two minutes after I get on that bike I'll be fine. I Know.
Knowing is how I fight through that shit. I love Knowing. It makes me feel stronger than I am. And it readies me for race day, when I need to Know after that swim I'm strong enough to get on the bike. Know that when my legs are wobbly off the bike I'm strong enough to get those first running steps out of the way. Know when I'm halfway through the run that I'm trained for this and I have its measure. I gotta Know.
Tuesday, February 1, 2011
Gettin' Busy With It
Swim Day
1 x 150- Warm-up
3 x 200- Pull
3 x 100- 1:30
1 x 100- Cool down
Swims feel strong right now. During that pull set I was focusing on finishing my stroke and activating my tris all the way through the flick. This creates soreness, which creates muscle. Yay, muscle!
Body position feels wobbly. I should be swimming on a rail, everything moving in a straight line, and I'm not. I blame a weak core. Next week I'll be starting core work on a regular basis to help take care of that problem. Strong core with make everything better.
Run Day
time- 20mi
dist- ? 2.3mi
Picked up the pace today a little on my run. I know its a rest week but the run was only 20 minutes long. Concentrated on pulling through my hamstrings and glutes. Stride was good, even if my turn-over is still too slow. Cadence gets worked on soon.
Side Note:
Dear Meetings I am constantly going to,
Stop bringing food! We do not need to snack that much. We will not die and will, in fact, get more done if we do not eat. My willpower hates your cookies and chips. Knock it off. Then you won't be counting points at lunch.
Love and Kisses,
The Staff
1 x 150- Warm-up
3 x 200- Pull
3 x 100- 1:30
1 x 100- Cool down
Swims feel strong right now. During that pull set I was focusing on finishing my stroke and activating my tris all the way through the flick. This creates soreness, which creates muscle. Yay, muscle!
Body position feels wobbly. I should be swimming on a rail, everything moving in a straight line, and I'm not. I blame a weak core. Next week I'll be starting core work on a regular basis to help take care of that problem. Strong core with make everything better.
Run Day
time- 20mi
dist- ? 2.3mi
Picked up the pace today a little on my run. I know its a rest week but the run was only 20 minutes long. Concentrated on pulling through my hamstrings and glutes. Stride was good, even if my turn-over is still too slow. Cadence gets worked on soon.
Side Note:
Dear Meetings I am constantly going to,
Stop bringing food! We do not need to snack that much. We will not die and will, in fact, get more done if we do not eat. My willpower hates your cookies and chips. Knock it off. Then you won't be counting points at lunch.
Love and Kisses,
The Staff
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