I am at the end of the endurance nation "get faster" program. I have 2 rest days in a row then I re test sbr to set training zones for the build to Austin.
So I will rest today.
Past that, I'm not sure what my schedule will look like. Which I am not crazy about. I like my routines...
I do plan to hold on to the strength training for as long as I can.
Monday, July 30, 2012
Sunday, July 22, 2012
Another weeknd's beating
2.5hrs of bike intervals on Saturday. 85min ad 9.12mi run Sunday.
What made it all tougher was 60 back squats at 135 in Crossfit on Friday.
I spent 20 min or so swapping my feet in and out of an ice bucket just now. It really hurt. I will hit the foam roller tonight. My goal is to be recovered enough to hit it again on monday.
2 more tough weeks and then a week of testing and tapering before my sprint race in florida.
What made it all tougher was 60 back squats at 135 in Crossfit on Friday.
I spent 20 min or so swapping my feet in and out of an ice bucket just now. It really hurt. I will hit the foam roller tonight. My goal is to be recovered enough to hit it again on monday.
2 more tough weeks and then a week of testing and tapering before my sprint race in florida.
Wednesday, July 18, 2012
Mid week update
I took Monday off after sunday's tough run.
Tuesday I did my power test on the bike. 15min warm up then 2x20min max effort with 2min rest between.
Swam at lunch.
Today I ran for 60min including 3x1mi repeats at threshold pace. Another tough run. This style of intervals Inserted in a steady state run is really tough for me. I am used to doing the 3x1mi but with 4min of stopped rest between. I find that way easier.
Crossfitted today at lunch.
I am beat. Swim day tomorrow.
Tuesday I did my power test on the bike. 15min warm up then 2x20min max effort with 2min rest between.
Swam at lunch.
Today I ran for 60min including 3x1mi repeats at threshold pace. Another tough run. This style of intervals Inserted in a steady state run is really tough for me. I am used to doing the 3x1mi but with 4min of stopped rest between. I find that way easier.
Crossfitted today at lunch.
I am beat. Swim day tomorrow.
Monday, July 16, 2012
A bad run after a good ride
Happens in training...
Saturday's ride was a good one. First with power. Found a new route with good roads. Put in some good hrs and hit my intervals.
Tried a diff drink mix with more sodium. Also took in a bit more cal.
Felt pretty good after.
But I was not up to lifting. So I punted that to Sunday.
Sunday was a 75 min run. With 3mi of tp interspersed.
I was sweating it Saturday night. So I went out to Valero trail to run somewhere flat. I hit my intervals but my pace around them was slow. It hurt. Then by Sunday evening, I was limping. My right achilles is acting up again.
Sooo- today is a rest day. Most Lilly tomorrow will be reworked as well.
This might become a bike swim week.
Saturday's ride was a good one. First with power. Found a new route with good roads. Put in some good hrs and hit my intervals.
Tried a diff drink mix with more sodium. Also took in a bit more cal.
Felt pretty good after.
But I was not up to lifting. So I punted that to Sunday.
Sunday was a 75 min run. With 3mi of tp interspersed.
I was sweating it Saturday night. So I went out to Valero trail to run somewhere flat. I hit my intervals but my pace around them was slow. It hurt. Then by Sunday evening, I was limping. My right achilles is acting up again.
Sooo- today is a rest day. Most Lilly tomorrow will be reworked as well.
This might become a bike swim week.
Tuesday, July 10, 2012
No imtx
I had my hotel lined up. I was starting to plan 2013 around it.
Then I revered that I had promised to go with my dad to visit his HS for his 50th reunion.
I checked my notes to discover that they were both set for the same day.
It is a bit disappointing. But there was no question that passing on imtx was the right choice.
So now it is looking like I am back to trying to get in to imfl for November 2013. It is 6mnths further off, will cost a good deal more, it will be harder to ride the course. But there is no way around it. Maybe imtx for 2014.
The flip side is that I can run the 26.2 in ft worth in late feb without worrying about turning around to do an im build.
And I will have another season on the bike in my legs.
Then I revered that I had promised to go with my dad to visit his HS for his 50th reunion.
I checked my notes to discover that they were both set for the same day.
It is a bit disappointing. But there was no question that passing on imtx was the right choice.
So now it is looking like I am back to trying to get in to imfl for November 2013. It is 6mnths further off, will cost a good deal more, it will be harder to ride the course. But there is no way around it. Maybe imtx for 2014.
The flip side is that I can run the 26.2 in ft worth in late feb without worrying about turning around to do an im build.
And I will have another season on the bike in my legs.
Sunday, July 8, 2012
Get faster weekend
Saturday was a double of bike and lift.
Bike was course recon for a long oly race in a couple of weeks. The course is about 27.5mi. So it is long. And the roads are crappy. And it is hilly. Bottom line is that it will be a slow race.
In the afternoon, I hit the garage and wod'd a bit. I included a rounds for time that included clean and jerk and running.
So today, when I got up to run, my hips were tired.
The run was 70min for time with a main set of 2x1mi at 7:53 with a 4min rest. Past that I was to accumulate 8:30 mi time. It was a really tough run. I got the intervals in. I picked up some 8:30 time. But it was a really hard effort.
I brought a bottle of pickle juice sport to test out. I was able to get it down ok. Pretty nasty stuff though. Hope it works!
Bike was course recon for a long oly race in a couple of weeks. The course is about 27.5mi. So it is long. And the roads are crappy. And it is hilly. Bottom line is that it will be a slow race.
In the afternoon, I hit the garage and wod'd a bit. I included a rounds for time that included clean and jerk and running.
So today, when I got up to run, my hips were tired.
The run was 70min for time with a main set of 2x1mi at 7:53 with a 4min rest. Past that I was to accumulate 8:30 mi time. It was a really tough run. I got the intervals in. I picked up some 8:30 time. But it was a really hard effort.
I brought a bottle of pickle juice sport to test out. I was able to get it down ok. Pretty nasty stuff though. Hope it works!
Tuesday, July 3, 2012
Get faster
I am in a 7 week patch between immt70.3 and imaustin 70.3 training.
Endurance nation suggests that I do the Get Faster plan during this time.
I am, but loosely. I am also working in sessions at the track with my running group, and Crossfit classes and oly/power lifts.
Mostly, I am trying to build strength and speed without as much concern about endurance. Fun stuff.
Today, for instance the morning session was with my track group. After a mile warm up, the main session was 2mi as 1:00 on, 1min off. The goal was to get the 8laps done in 10 "on" minutes. But that comes out to a 5min/mi pace and that was a bit beyond me. My first interval was a 5:05 pace and I drifted as slow was 6:00 by the end. Still, a 6min pace really popped my hr and was pretty fast for me.
I am getting a power meter hub installed in my hed jet 9. Should be ready next week. Looking forward to testing and getting more specific in my cycling training.
Endurance nation suggests that I do the Get Faster plan during this time.
I am, but loosely. I am also working in sessions at the track with my running group, and Crossfit classes and oly/power lifts.
Mostly, I am trying to build strength and speed without as much concern about endurance. Fun stuff.
Today, for instance the morning session was with my track group. After a mile warm up, the main session was 2mi as 1:00 on, 1min off. The goal was to get the 8laps done in 10 "on" minutes. But that comes out to a 5min/mi pace and that was a bit beyond me. My first interval was a 5:05 pace and I drifted as slow was 6:00 by the end. Still, a 6min pace really popped my hr and was pretty fast for me.
I am getting a power meter hub installed in my hed jet 9. Should be ready next week. Looking forward to testing and getting more specific in my cycling training.
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