I'm really focusing on getting myself back on schedule. I have a wedding to go to this weekend, but otherwise hope that nothing interferes with my plans. We've gotten into long bricks on the weekend that incorporate all three legs...it's feeling good!
I'm looking for a wetsuit and a new bike saddle....but it is coming together!
Tuesday, May 5, 2009
Monday, May 4, 2009
Week 24 - a hard lesson to learn
I write this in part right now because I am procrastinating going to the gym. I am in the dumps workout wise....
I am now under 3 months from an Ironman-distance triathlon. I started a 36-week training program back in November. After significant time building the base, I have gotten into big workouts.
I was pretty good at base building. I missed a few workouts and was not as fast as I want to be, but I was muttling through.
This past weekend was supposed to be the first long "brick" where I was to do all three legs (swim, bike and run) in the same day. My husband and I had planned to go to the animal park this weekend (he's been gone a lot, we've had little time together, and he had a ROUGH week at work). The animal park would be an all-day thing, so I planned ahead.
Normally, the training calls for Friday rest day, LONG workout Saturday with focus on the bike, shorter (but still long) workout Sunday with a focus on the run.
My plan was to move the Sunday workout to Friday because I could fit it in, have Saturday as my 'rest' day at the animal park, and then do the long workout on Sunday. I really think I would have been fine....except.....
The forecast for Saturday around the park called for rain. So late Friday (already several drinks into my evening) we decided to push the animal park to Sunday.
My workout Friday had been pretty good. The run is my weakest part, but I biked for 50 minutes and then ran 1:50 minutes at a pretty good pace. I was actually very proud of myself.
Saturday I was supposed to bike 2:50, run :40 and swim :30. My plan was to bike first, then run to the pool, then swim and run or walk home. My legs were a little sore from Friday, but not screaming.
1:50 into my bike, I got off, got more water, and tried to stretch and, admittedly, rest a little bit. 2:20, I had to stop. My workout was sh!t and I was getting to the point where pushing myself eas risking straining something, I could feel it.
Moral of the story: Rest days are critical. C-R-I-T-I-C-A-L. Between not being completely rested, having more to drink than I normally would have the night before a workout like that (that needs to cut down too), and not getting a great night's sleep, I completely hit a wall.
And as bad as it was physically for me, it was worse mentally. I was already fatigued and feeling like I could not cut it just ripped me apart and I have not yet fully recovered. I am about to go to the gym for an interval workout to get myself back on the horse. We have a wedding to go to OOT this weekend and I need to switch my workout again...but after this...no more changes. (And even this week, I WILL take Thursday to rest in anticipation of the Friday workout.)
I am now under 3 months from an Ironman-distance triathlon. I started a 36-week training program back in November. After significant time building the base, I have gotten into big workouts.
I was pretty good at base building. I missed a few workouts and was not as fast as I want to be, but I was muttling through.
This past weekend was supposed to be the first long "brick" where I was to do all three legs (swim, bike and run) in the same day. My husband and I had planned to go to the animal park this weekend (he's been gone a lot, we've had little time together, and he had a ROUGH week at work). The animal park would be an all-day thing, so I planned ahead.
Normally, the training calls for Friday rest day, LONG workout Saturday with focus on the bike, shorter (but still long) workout Sunday with a focus on the run.
My plan was to move the Sunday workout to Friday because I could fit it in, have Saturday as my 'rest' day at the animal park, and then do the long workout on Sunday. I really think I would have been fine....except.....
The forecast for Saturday around the park called for rain. So late Friday (already several drinks into my evening) we decided to push the animal park to Sunday.
My workout Friday had been pretty good. The run is my weakest part, but I biked for 50 minutes and then ran 1:50 minutes at a pretty good pace. I was actually very proud of myself.
Saturday I was supposed to bike 2:50, run :40 and swim :30. My plan was to bike first, then run to the pool, then swim and run or walk home. My legs were a little sore from Friday, but not screaming.
1:50 into my bike, I got off, got more water, and tried to stretch and, admittedly, rest a little bit. 2:20, I had to stop. My workout was sh!t and I was getting to the point where pushing myself eas risking straining something, I could feel it.
Moral of the story: Rest days are critical. C-R-I-T-I-C-A-L. Between not being completely rested, having more to drink than I normally would have the night before a workout like that (that needs to cut down too), and not getting a great night's sleep, I completely hit a wall.
And as bad as it was physically for me, it was worse mentally. I was already fatigued and feeling like I could not cut it just ripped me apart and I have not yet fully recovered. I am about to go to the gym for an interval workout to get myself back on the horse. We have a wedding to go to OOT this weekend and I need to switch my workout again...but after this...no more changes. (And even this week, I WILL take Thursday to rest in anticipation of the Friday workout.)
Thursday, April 30, 2009
Week 23 - Getting a Confidence Boost
On Wednesday, I ignored the program and swam a mile and a half straight in the pool. 2500 yards. 100 lengths.
And I did it in under 40 minutes.
Now, admittedly, swimming is the part I expect to be my best leg. I swam competitively for 8 years....I was not too shabby...and distance swimming was my thing. But I have started to become very scared about the other two legs. Part of it is my speed, or decided lack thereof. The 36-week training program I am doing is based on time - run for 1 hour, bike for 2 hours, etc. only the swim is prescribed distances. What makes me nervous about that is that someone who training at 8:30 minute miles will go quite a bit farther in an hour than me and my 10 minute miles...and obviously the longer the time the greater my deficit. I fear that while I will be able to run 4 hours by the end of this, that will not be enough for me to finish the run leg. So....I am adding time to the currently prescribed runs.
This weekend is the first big brick...all three sports in one workout. I am looking forward to it. I hope it gives me more of a confidence boost.
I have also signed up for 2 Olympic-distance tris in June, which will get me back in the racing mindset and give me a good chance to practice my transitions.
13 more weeks, let's hope it's my lucky number!
And I did it in under 40 minutes.
Now, admittedly, swimming is the part I expect to be my best leg. I swam competitively for 8 years....I was not too shabby...and distance swimming was my thing. But I have started to become very scared about the other two legs. Part of it is my speed, or decided lack thereof. The 36-week training program I am doing is based on time - run for 1 hour, bike for 2 hours, etc. only the swim is prescribed distances. What makes me nervous about that is that someone who training at 8:30 minute miles will go quite a bit farther in an hour than me and my 10 minute miles...and obviously the longer the time the greater my deficit. I fear that while I will be able to run 4 hours by the end of this, that will not be enough for me to finish the run leg. So....I am adding time to the currently prescribed runs.
This weekend is the first big brick...all three sports in one workout. I am looking forward to it. I hope it gives me more of a confidence boost.
I have also signed up for 2 Olympic-distance tris in June, which will get me back in the racing mindset and give me a good chance to practice my transitions.
13 more weeks, let's hope it's my lucky number!
Sunday, April 19, 2009
Week Twenty-Two
This was one of my better weeks of training, and one of the first I am really working on mid-workout eating to try to figure out my race fuel plan. So far POM bars, apples and grapes are a good part of the plan.
It got hot here this weekend, and hydrating was a huge challenge. I had a 3-hour bike today, took 3 water bottles (2 water, one Gatorade) and finished them all before I was done. Need to be more careful about that. I think my challenge was being outside all day yesterday at the Long Beach Grand Prix. It was hot and we were drinking (POM Mojitos!). I needed a lot more water.
I am still not feeling confident, but this weekend's sessions helped significantly. I need to keep sticking exactly to the training plan, that will help too.
Here's a taste of the week:
Ultra Distance GroupWEEK #22 Swim 2:30 - Bike 6:45 - Run 4:00 -- Total: 13:15
Monday
SWIM 0:45
WARM UP 2 sets of: 100 Swim - 100 Kick - 100 Pull -- 2nd set should be slightly faster MAIN SET 8 x 200 w/20 sec recovery (Alternate set: 5 x 200) -- each 200 should be done as 100 @75% / 100 @80-85% COOL DOWN 100 Swim - 100 Kick - 100 Pull - 100 Swim DAILY TOTAL: 0:45
Tuesday
BIKE 1:40
WARM UP 10:00 easy spin, gradually increase effort to 65% INTERMEDIATE SET 5 x (20 sec spin @110+ rpm / 40 sec @90 rpm) -- then spin easy for 2:00 MAIN SET Descending intervals: 2 x (6.2mi / 10km / 15:00) hold right @75% -- 3:00 recovery spin (5.0mi / 8km / 14:00) increase to 80-85% -- 4:00 recovery spin (3.1mi / 5km / 10:00) @85+% -- go straight into cool down COOL DOWN spin easy @85 rpm, bringing your HR back under 60% by the end
RUN 1:00
Give yourself about 20:00 to get into it, letting your HR rise gradually to 65-70% 30:00 tempo run -- challenge yourself here: it should feel pretty tough, but definitely short of that '"race pace" tightness and exhaustion. Your HR should stay above 80%, but should also remain below 85% throughout the effort. Cool down completely, allowing your HR to come down gradually. It's important that you recuperate properly to leave yourself ready to attack the remainder of the week.
DAILY TOTAL: 2:40
WEEK-TO-DATE: 3:25
Wednesday
SWIM 1:00
WARM UP 400 Swim - 200 Kick - 200 IM Intermediate Set: 8 x 50 (25 easy / 25 fast) w/10 sec rest (ALTERNATE SET: 6 x 50) MAIN SET -- BIG TARGET! Today's big target is the same duration as the previous ones, but the durations are mixed up to provide some variety and to help you keep your focus throughout the set. 4 sets of the following, all at race pace (85+%): 200 w/20 sec rest 2 x 100 w/10 sec rest 2 x 50 w/10 sec rest -- NO additional rest in between sets - go straight into the next one. COOL DOWN 6 x 50 easy w/10 sec rest
BIKE 1:20
20:00 warm up spin, gradually bringing your HR up to 70% (no higher) DRILLS 3 x 3:00 ILT w/30 sec recovery after each -- each repeat should be 3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition) MAIN SET Ironman Interval -- exactly 1/10 of an Ironman bike leg (11.2mi / 18km / 33:00) @75% -- record your time for future comparison Cool down spin, holding your HR at 70% at first, then bringing it back down under 60% by the end. It should be relatively easy to keep your HR under control throughout today's easy efforts. DAILY TOTAL: 2:20
WEEK-TO-DATE: 5:45
Thursday
SWIM 0:45
WARM UP 300 Swim - 100 Kick - 200 Pull MAIN SET 3 x 400 w/2:00 rest after each #1 @80%, #2 @85+%, #3 @90+% COOL DOWN 16 x 25 IM order w/5 sec rest
RUN 1:15 This workout is particularly suited for running at a track. The time durations are provided for guidance if you don't have access to one. 15:00 warm up jog Intermediate set: 4 x (100m or 20 sec build up / 100m or 40 sec recovery jog) -- no additional rest between sets MAIN SET - BIG TARGET 3 sets of the following: 1 x (800m / 3:00) @80-85% w/(200m / 60 sec) recovery 2 x (400m / 1:30) @85% w/(100m / 30 sec) recovery -- extra (800m / 4:00) recovery jog after each set -- these "broken miles" should add up to your Half-Marathon PR pace per mile, or better! Long cool down jog, continuing to run until your HR returns under 75%, then 70%, then 65%. You should walk the final 2-3:00 to ensure that your HR is back under 100bpm before stopping.
DAILY TOTAL: 2:00
WEEK-TO-DATE: 7:45
Friday You've had a particularly tough last three days, especially Tuesday's ride & run, Wednesday's swim, and yesterday's track workout. You'll need this day off to regroup before a tough weekend.
Saturday
BIKE 2:45 Some of you are racing today (Wildflower), and the others should head outdoors if the weather is cooperating. Also, it's perfectly fine to swap Saturday's sessions with Sunday's, which is pretty useful if it's raining on Saturday and the forecast calls for sunny skies the next day -- keep that in mind throughout the warmer months. For those stuck indoors, we've got a tough one lined up for you: WARM UP 20:00 warm up spin, using a gearing pyramid to get into it slowly. DRILLS 3 x 3:00 ILT w/30 sec recovery after each -- each repeat should be 3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition) Aerobic Set: This is designed to add some aerobic "bulk" to today's session -- do it at the suggested intensities, and get ready for the main set. 2 x (11.2mi / 18km / 33:00) @75% with 3:00 @60-70% recovery Intermediate Set: During this set your HR intensity should bridge the gap from 75% up to 84%, getting your body ready for some higher quality, high intensity work. 4 x 20 sec fast spinning (120 rpm) w/40 sec recovery spinning (90 rpm) after each - continuous MAIN SET -- BIG TARGET (6.2mi / 10km / 17:30) @80-85% w/ 3:30 recovery @60-70% 2 x (3.1mi / 5km / 8:30) @85% w/3:30 recovery @60-70% COOL DOWN Continuous spinning until your HR is back under 60%. Adjust your gearing such that your cadence remains at roughly 90 rpm through the end of the session. Good job!
DAILY TOTAL: 2:45
WEEK-TO-DATE: 10:30
Sunday
RUN 1:45 30:00 warmup, gradually raising your HR to 75% for the last 10:00 6 x 8:00 tempo run @80% w/2:00 recovery jog Continue jogging, allowing your HR to come back down to 60% before stopping
BIKE 1:00 Get directly on your bike, pedaling with a cadence of 90-95rpm @65% or under throughout
DAILY TOTAL: 2:45 WEEK-TO-DATE: 13:15
It got hot here this weekend, and hydrating was a huge challenge. I had a 3-hour bike today, took 3 water bottles (2 water, one Gatorade) and finished them all before I was done. Need to be more careful about that. I think my challenge was being outside all day yesterday at the Long Beach Grand Prix. It was hot and we were drinking (POM Mojitos!). I needed a lot more water.
I am still not feeling confident, but this weekend's sessions helped significantly. I need to keep sticking exactly to the training plan, that will help too.
Here's a taste of the week:
Ultra Distance GroupWEEK #22 Swim 2:30 - Bike 6:45 - Run 4:00 -- Total: 13:15
Monday
SWIM 0:45
WARM UP 2 sets of: 100 Swim - 100 Kick - 100 Pull -- 2nd set should be slightly faster MAIN SET 8 x 200 w/20 sec recovery (Alternate set: 5 x 200) -- each 200 should be done as 100 @75% / 100 @80-85% COOL DOWN 100 Swim - 100 Kick - 100 Pull - 100 Swim DAILY TOTAL: 0:45
Tuesday
BIKE 1:40
WARM UP 10:00 easy spin, gradually increase effort to 65% INTERMEDIATE SET 5 x (20 sec spin @110+ rpm / 40 sec @90 rpm) -- then spin easy for 2:00 MAIN SET Descending intervals: 2 x (6.2mi / 10km / 15:00) hold right @75% -- 3:00 recovery spin (5.0mi / 8km / 14:00) increase to 80-85% -- 4:00 recovery spin (3.1mi / 5km / 10:00) @85+% -- go straight into cool down COOL DOWN spin easy @85 rpm, bringing your HR back under 60% by the end
RUN 1:00
Give yourself about 20:00 to get into it, letting your HR rise gradually to 65-70% 30:00 tempo run -- challenge yourself here: it should feel pretty tough, but definitely short of that '"race pace" tightness and exhaustion. Your HR should stay above 80%, but should also remain below 85% throughout the effort. Cool down completely, allowing your HR to come down gradually. It's important that you recuperate properly to leave yourself ready to attack the remainder of the week.
DAILY TOTAL: 2:40
WEEK-TO-DATE: 3:25
Wednesday
SWIM 1:00
WARM UP 400 Swim - 200 Kick - 200 IM Intermediate Set: 8 x 50 (25 easy / 25 fast) w/10 sec rest (ALTERNATE SET: 6 x 50) MAIN SET -- BIG TARGET! Today's big target is the same duration as the previous ones, but the durations are mixed up to provide some variety and to help you keep your focus throughout the set. 4 sets of the following, all at race pace (85+%): 200 w/20 sec rest 2 x 100 w/10 sec rest 2 x 50 w/10 sec rest -- NO additional rest in between sets - go straight into the next one. COOL DOWN 6 x 50 easy w/10 sec rest
BIKE 1:20
20:00 warm up spin, gradually bringing your HR up to 70% (no higher) DRILLS 3 x 3:00 ILT w/30 sec recovery after each -- each repeat should be 3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition) MAIN SET Ironman Interval -- exactly 1/10 of an Ironman bike leg (11.2mi / 18km / 33:00) @75% -- record your time for future comparison Cool down spin, holding your HR at 70% at first, then bringing it back down under 60% by the end. It should be relatively easy to keep your HR under control throughout today's easy efforts. DAILY TOTAL: 2:20
WEEK-TO-DATE: 5:45
Thursday
SWIM 0:45
WARM UP 300 Swim - 100 Kick - 200 Pull MAIN SET 3 x 400 w/2:00 rest after each #1 @80%, #2 @85+%, #3 @90+% COOL DOWN 16 x 25 IM order w/5 sec rest
RUN 1:15 This workout is particularly suited for running at a track. The time durations are provided for guidance if you don't have access to one. 15:00 warm up jog Intermediate set: 4 x (100m or 20 sec build up / 100m or 40 sec recovery jog) -- no additional rest between sets MAIN SET - BIG TARGET 3 sets of the following: 1 x (800m / 3:00) @80-85% w/(200m / 60 sec) recovery 2 x (400m / 1:30) @85% w/(100m / 30 sec) recovery -- extra (800m / 4:00) recovery jog after each set -- these "broken miles" should add up to your Half-Marathon PR pace per mile, or better! Long cool down jog, continuing to run until your HR returns under 75%, then 70%, then 65%. You should walk the final 2-3:00 to ensure that your HR is back under 100bpm before stopping.
DAILY TOTAL: 2:00
WEEK-TO-DATE: 7:45
Friday You've had a particularly tough last three days, especially Tuesday's ride & run, Wednesday's swim, and yesterday's track workout. You'll need this day off to regroup before a tough weekend.
Saturday
BIKE 2:45 Some of you are racing today (Wildflower), and the others should head outdoors if the weather is cooperating. Also, it's perfectly fine to swap Saturday's sessions with Sunday's, which is pretty useful if it's raining on Saturday and the forecast calls for sunny skies the next day -- keep that in mind throughout the warmer months. For those stuck indoors, we've got a tough one lined up for you: WARM UP 20:00 warm up spin, using a gearing pyramid to get into it slowly. DRILLS 3 x 3:00 ILT w/30 sec recovery after each -- each repeat should be 3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition) Aerobic Set: This is designed to add some aerobic "bulk" to today's session -- do it at the suggested intensities, and get ready for the main set. 2 x (11.2mi / 18km / 33:00) @75% with 3:00 @60-70% recovery Intermediate Set: During this set your HR intensity should bridge the gap from 75% up to 84%, getting your body ready for some higher quality, high intensity work. 4 x 20 sec fast spinning (120 rpm) w/40 sec recovery spinning (90 rpm) after each - continuous MAIN SET -- BIG TARGET (6.2mi / 10km / 17:30) @80-85% w/ 3:30 recovery @60-70% 2 x (3.1mi / 5km / 8:30) @85% w/3:30 recovery @60-70% COOL DOWN Continuous spinning until your HR is back under 60%. Adjust your gearing such that your cadence remains at roughly 90 rpm through the end of the session. Good job!
DAILY TOTAL: 2:45
WEEK-TO-DATE: 10:30
Sunday
RUN 1:45 30:00 warmup, gradually raising your HR to 75% for the last 10:00 6 x 8:00 tempo run @80% w/2:00 recovery jog Continue jogging, allowing your HR to come back down to 60% before stopping
BIKE 1:00 Get directly on your bike, pedaling with a cadence of 90-95rpm @65% or under throughout
DAILY TOTAL: 2:45 WEEK-TO-DATE: 13:15
Monday, April 13, 2009
More than half way done
Okay, I've been really bad about keeping up with this. Life has been CRAZY. Which is really a serious lesson about taking on this training. It's tough. It's a huge time commitment. There are a LOT of things that try to interfere with training...especially when you get up over 4 hours of workouts on the weekend. And this seems to be the year of weddings for us, and those weekends make everything even more of a challenge.
To be honest, I don't feel confident in where I am just now. I know I missed a big weekend being out of town at a wedding a few weeks ago and I think it is catching up with me. I can do the endurance, okay, but I am SLOW. Much slower then this program anticipates one being. That it, admittedly, frustrating me.
But, fear is a powerful motivator and I am glad I am feeling this way now, with more than 3 months left to go.....hopefully time to do something about it.
This week's workout plan:
Ultra Distance GroupWEEK #21
Swim 2:30 - Bike 7:05 - Run 4:10 -- Total: 13:45
Monday
SWIM 0:45 WARM UP 6 x (50 Swim - 50 Kick - 25 Swim) w/10 sec rest after each MAIN SET 2 x 650 Swim w/30 sec rest (Alternate Set: 2 x 500) #1 @70%; #2 @80% -- hold your stroke count even throughout COOL DOWN 3 x 200 Pull @70% (#1), 60-65% (#2), under 60% (#3) -- 20 sec rest after each (Alternate Set: 3 x 100)
DAILY TOTAL: 0:45
Tuesday
BIKE 1:40 WARM UP 20:00 easy spinning, gradually working up to 70% DRILLS 2 x 3:00 ILT w/30 sec recovery after each -- each repeat should be 3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition) MAIN SET 3 x (6.2mi / 10km / 17:30) -- #1 @70-75%; #2 @75%; #3 @80-85% w/3:30 easy spinning @60% & 90rpm after each COOL DOWN Keep spinning, holding your cadence at 85-90rpm and reducing your gearing to bring your HR under 50% by the end
RUN 0:45 10:00 easy jog, gradually bringing your HR up to 60% 10:00 increasing your effort up to 70-75% Stride Drills: 4 x "250 Strides" on 5:00 interval (This means to begin each one, every five minutes.) Focus on increasing the speed of your leg turnover -- really try to get your foot speed going! -- it's ok to let your HR drift up above 80% Cool down completely, bringing your HR back down to 60% by the end.
DAILY TOTAL: 2:25 WEEK-TO-DATE: 3:40
Wednesday
SWIM 1:00 WARM UP 4 x 200 w/15 sec rest, descending -- #1 very easy, @50% - increase the effort gradually to 70% on #4 Intermediate Set: 8 x 50 (25 easy / 25 fast) w/10 sec rest (Alternate set: 6 x 50) MAIN SET -- BIG TARGET! This set is an excellent indication of what your speed would be during a swim from 1500 to 1.2 miles (Half Ironman distance). It should be enlightening to compare today's results to those of four weeks ago... 20 x 100 @race pace (85+%) w/10 sec rest between each (Alternate Set: 16 x 100) -- keep track of your total time and record the average pace per 100 in your log book for future reference. COOL DOWN 6 x 50 w/10 sec rest, bring your HR down under 60% by the end
BIKE 1:15 WARM UP 20:00 Gearing Pyramid: 4:00 in easiest gear, 5:00 in next gear, then 5:00, finishing with 6:00. -- your HR should be @70% during the final 6:00 DRILLS 3 x 3:00 ILT w/30 sec recovery after each -- each repeat should be 3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition) (11.2mi / 18km / 33:00) aerobic spin @75% -- this is exactly 1/10th of the Ironman distance bike -- your pedal stroke should feel more even and smooth after finishing the ILT drills COOL DOWN continue spinning @90rpm, bringing your HR back under 60% by the end.
DAILY TOTAL: 2:15 WEEK-TO-DATE: 5:55
Thursday
SWIM 0:45 WARM UP 300 Swim - 100 Kick - 200 IM MAIN SET 1000 Loco Swim (Alternate set: 800 - skip one "4/4" in the middle) (1 easy/1 fast, 2/2, 3/3, 4/4, 4/4, 3/3, 2/2, 1/1) rest 60 seconds 800 Loco Swim (Alternate set: 600 - skip 4/4 in the middle) (1 easy/1 fast, 2/2, 3/3, 4/4, 3/3, 2/2, 1/1) COOL DOWN 4 x 50 w/10, bringing the intensity back down to 60%
RUN 1:05 This is designed to be done at the track -- the suggested times are included as a guide if you have to run elsewhere. 15:00 warm up jog, bringing your HR up to 70% gradually 2 sets of: 4 x (800m / 3:00) w/400m (2:00) recovery after each -- descend these from #1-4 (70% - 75% - 80% - 85%) -- no additional recovery between sets Continue jogging, reducing your HR down below 60% by the end. Walk two laps around the track before stopping completely. DAILY TOTAL: 1:50 WEEK-TO-DATE: 7:45
Friday - Rest Day
Saturday BIKE 2:50 It's difficult to develop an indoor cycling workout that approaches three hours in length without stetching the bounds of your sanity! Go ahead and perform this ride outdoors if possible, and follow this slightly reduced duration ride if you're stuck indoors. The increased efficiency when riding on a trainer will make up for the reduced "saddle time". WARM UP 20:00 Gearing Pyramid: -- 3:00 getting to 50%, 4:00 up to 60%, 5:00 @60-70%, 8:00 @70% DRILLS These ILT drills are an excellent mechanism for balancing your pedal stroke -- I do them regularly, and it's really helped me get my cycling "feel" back quickly. Even if you're riding outside these days (a good idea), you should take some time before or after your ride to include this drill. 3 x 3:00 ILT w/30 sec recovery after each -- each repeat should be 3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition) MAIN SET -- BIG TARGET! 2 x (11.2 miles / 18km / 33:00) @75% w/3:00 recovery @75% intensity -- hold your HR under 75% and hold a cadence of 88-92 rpm throughout -- straight into: 2 x (6.2 miles / 10km / 17:30) @80% w/2:30 recovery @60-70% in between COOL DOWN Continue spinning for at least 20:00 @60-70% -- you're deriving some aerobic benefit as long as you're above 60% -- then bring your HR back under 60% before finishing. Hold your cadence at 90+ rpm throughout, though you can bring it under 85rpm for the final few minutes.
RUN 0:40 This is a steady aerobic effort to finish off your day -- do a quick transition after your ride and get on the run right away. Keep your HR under 75% throughout, and finish with 2-3:00 of walking to bring the intensity under 50% before stopping.
DAILY TOTAL: 3:30 WEEK-TO-DATE: 11:15
Sunday
RUN 1:40 15:00 warm up jog, holding your HR under 70% throughout 30:00 "bulk" aerobic run: hold proper running form throughout 2 sets of (5:00 jog @60% between sets): 8 x 1:30 with fast foot speed w/30 sec slower jog after each -- let your HR drift above 80% if necessary to hold the proper cadence Continue running at an aerobic pace (60-70%) through to the end.
BIKE 0:50 Right after your run, either indoors or out on the road (be careful if it's chilly outside -- stay indoors!). Hold your intensity between 60-70%, and maintain a cadence of 85-90rpm. Stay in your small chain ring to reduce stress and improve your recovery. GREAT WEEK! DAILY TOTAL: 2:30 WEEK-TO-DATE: 13:45
To be honest, I don't feel confident in where I am just now. I know I missed a big weekend being out of town at a wedding a few weeks ago and I think it is catching up with me. I can do the endurance, okay, but I am SLOW. Much slower then this program anticipates one being. That it, admittedly, frustrating me.
But, fear is a powerful motivator and I am glad I am feeling this way now, with more than 3 months left to go.....hopefully time to do something about it.
This week's workout plan:
Ultra Distance GroupWEEK #21
Swim 2:30 - Bike 7:05 - Run 4:10 -- Total: 13:45
Monday
SWIM 0:45 WARM UP 6 x (50 Swim - 50 Kick - 25 Swim) w/10 sec rest after each MAIN SET 2 x 650 Swim w/30 sec rest (Alternate Set: 2 x 500) #1 @70%; #2 @80% -- hold your stroke count even throughout COOL DOWN 3 x 200 Pull @70% (#1), 60-65% (#2), under 60% (#3) -- 20 sec rest after each (Alternate Set: 3 x 100)
DAILY TOTAL: 0:45
Tuesday
BIKE 1:40 WARM UP 20:00 easy spinning, gradually working up to 70% DRILLS 2 x 3:00 ILT w/30 sec recovery after each -- each repeat should be 3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition) MAIN SET 3 x (6.2mi / 10km / 17:30) -- #1 @70-75%; #2 @75%; #3 @80-85% w/3:30 easy spinning @60% & 90rpm after each COOL DOWN Keep spinning, holding your cadence at 85-90rpm and reducing your gearing to bring your HR under 50% by the end
RUN 0:45 10:00 easy jog, gradually bringing your HR up to 60% 10:00 increasing your effort up to 70-75% Stride Drills: 4 x "250 Strides" on 5:00 interval (This means to begin each one, every five minutes.) Focus on increasing the speed of your leg turnover -- really try to get your foot speed going! -- it's ok to let your HR drift up above 80% Cool down completely, bringing your HR back down to 60% by the end.
DAILY TOTAL: 2:25 WEEK-TO-DATE: 3:40
Wednesday
SWIM 1:00 WARM UP 4 x 200 w/15 sec rest, descending -- #1 very easy, @50% - increase the effort gradually to 70% on #4 Intermediate Set: 8 x 50 (25 easy / 25 fast) w/10 sec rest (Alternate set: 6 x 50) MAIN SET -- BIG TARGET! This set is an excellent indication of what your speed would be during a swim from 1500 to 1.2 miles (Half Ironman distance). It should be enlightening to compare today's results to those of four weeks ago... 20 x 100 @race pace (85+%) w/10 sec rest between each (Alternate Set: 16 x 100) -- keep track of your total time and record the average pace per 100 in your log book for future reference. COOL DOWN 6 x 50 w/10 sec rest, bring your HR down under 60% by the end
BIKE 1:15 WARM UP 20:00 Gearing Pyramid: 4:00 in easiest gear, 5:00 in next gear, then 5:00, finishing with 6:00. -- your HR should be @70% during the final 6:00 DRILLS 3 x 3:00 ILT w/30 sec recovery after each -- each repeat should be 3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition) (11.2mi / 18km / 33:00) aerobic spin @75% -- this is exactly 1/10th of the Ironman distance bike -- your pedal stroke should feel more even and smooth after finishing the ILT drills COOL DOWN continue spinning @90rpm, bringing your HR back under 60% by the end.
DAILY TOTAL: 2:15 WEEK-TO-DATE: 5:55
Thursday
SWIM 0:45 WARM UP 300 Swim - 100 Kick - 200 IM MAIN SET 1000 Loco Swim (Alternate set: 800 - skip one "4/4" in the middle) (1 easy/1 fast, 2/2, 3/3, 4/4, 4/4, 3/3, 2/2, 1/1) rest 60 seconds 800 Loco Swim (Alternate set: 600 - skip 4/4 in the middle) (1 easy/1 fast, 2/2, 3/3, 4/4, 3/3, 2/2, 1/1) COOL DOWN 4 x 50 w/10, bringing the intensity back down to 60%
RUN 1:05 This is designed to be done at the track -- the suggested times are included as a guide if you have to run elsewhere. 15:00 warm up jog, bringing your HR up to 70% gradually 2 sets of: 4 x (800m / 3:00) w/400m (2:00) recovery after each -- descend these from #1-4 (70% - 75% - 80% - 85%) -- no additional recovery between sets Continue jogging, reducing your HR down below 60% by the end. Walk two laps around the track before stopping completely. DAILY TOTAL: 1:50 WEEK-TO-DATE: 7:45
Friday - Rest Day
Saturday BIKE 2:50 It's difficult to develop an indoor cycling workout that approaches three hours in length without stetching the bounds of your sanity! Go ahead and perform this ride outdoors if possible, and follow this slightly reduced duration ride if you're stuck indoors. The increased efficiency when riding on a trainer will make up for the reduced "saddle time". WARM UP 20:00 Gearing Pyramid: -- 3:00 getting to 50%, 4:00 up to 60%, 5:00 @60-70%, 8:00 @70% DRILLS These ILT drills are an excellent mechanism for balancing your pedal stroke -- I do them regularly, and it's really helped me get my cycling "feel" back quickly. Even if you're riding outside these days (a good idea), you should take some time before or after your ride to include this drill. 3 x 3:00 ILT w/30 sec recovery after each -- each repeat should be 3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition) MAIN SET -- BIG TARGET! 2 x (11.2 miles / 18km / 33:00) @75% w/3:00 recovery @75% intensity -- hold your HR under 75% and hold a cadence of 88-92 rpm throughout -- straight into: 2 x (6.2 miles / 10km / 17:30) @80% w/2:30 recovery @60-70% in between COOL DOWN Continue spinning for at least 20:00 @60-70% -- you're deriving some aerobic benefit as long as you're above 60% -- then bring your HR back under 60% before finishing. Hold your cadence at 90+ rpm throughout, though you can bring it under 85rpm for the final few minutes.
RUN 0:40 This is a steady aerobic effort to finish off your day -- do a quick transition after your ride and get on the run right away. Keep your HR under 75% throughout, and finish with 2-3:00 of walking to bring the intensity under 50% before stopping.
DAILY TOTAL: 3:30 WEEK-TO-DATE: 11:15
Sunday
RUN 1:40 15:00 warm up jog, holding your HR under 70% throughout 30:00 "bulk" aerobic run: hold proper running form throughout 2 sets of (5:00 jog @60% between sets): 8 x 1:30 with fast foot speed w/30 sec slower jog after each -- let your HR drift above 80% if necessary to hold the proper cadence Continue running at an aerobic pace (60-70%) through to the end.
BIKE 0:50 Right after your run, either indoors or out on the road (be careful if it's chilly outside -- stay indoors!). Hold your intensity between 60-70%, and maintain a cadence of 85-90rpm. Stay in your small chain ring to reduce stress and improve your recovery. GREAT WEEK! DAILY TOTAL: 2:30 WEEK-TO-DATE: 13:45
Sunday, February 8, 2009
Holy Cow - almost 1/3 done!!!
Admission time....the fact that this is week 12 - 1/3 the way through this program - makes me initially a little excited...but then mostly scared. Am I ready? Am I on track? Is there enough time left to really be fully trained?
EEEKKKKK!!!!
We're headed to Orlando next weekend, so I will be slightly altering the schedule in order to accomodate and not miss. I am also going to throw in a little yoga since I have the opportunity at work to do it for free once a week for the next 6 weeks. Looking forward to the stretching!!!
Week 12
Ultra Distance GroupWEEK #12 Swim 2:30 - Bike 5:15 - Run 3:30 -- Total: 11:15
Monday
SWIM 0:45 WARM UP 2 x (100 Swim - 100 Kick - 100 Pull) - continuous (600 total) 8 x 75 (50 Swim - 25 Choice) w/10 sec rest (ALTERNATE SET: 4 x 75 Swim) MAIN SET 1000 continuous swim, hold steady pace throughout (roughly 75%) (ALTERNATE SET: 800 Swim) COOL DOWN 4 x 50 w/10, keeping your HR @60% throughout DAILY TOTAL: 0:45
Tuesday
BIKE 1:20 WARM UP 12:00 easy spinning, gradually working up to 65-70% MAIN SET 3 x (5mi / 8km / 14:00) @75% -- begin one aerobic interval every 15:00 (roughly 1:00 recovery, @60-70%) -- Remember: if you reach the recommended 14:00 before you reach the suggested distance, then stop at the 14:00 mark. COOL DOWN continue spinning @90-95rpm, bringing your HR under 60% by the end.
RUN 0:40 15:00 warm up jog, gradually bringing the intensity up to 65-70% Stride Drills: 4 x "250 Strides" on 5:00 interval (This means to begin each one, every five minutes.) Focus on increasing the speed of your leg turnover while forcing your HR to stay under 75% the entire time. Cool down completely, bringing your HR back down to 60% by the end.
DAILY TOTAL: 2:00 WEEK-TO-DATE: 2:45
Wednesday
SWIM 1:00 WARM UP 400 Swim - 200 Kick - 300 Pull (ALTERNATE SET: 300 Swim - 100 Kick - 200 Pull) Intermediate Set: 8 x 50 (25 easy / 25 fast) w/10 sec rest MAIN SET -- BIG TARGET! This set is the same distance as previous target sets, but it is broken up into slightly larger "pieces". You should be able to maintain the same (or faster!) pace for this set than you did previously. Remember your times, take notes, and look for measured improvement. 10 x 150 @race pace (85+%) w/15 sec rest between each -- keep track of your total time (add up the time for each of the 150's) and record the average pace per 100 in your log book for future reference. You should begin to see improvement over previous target sets (1, 2, or several seconds per 100). (ALTERNATE SET: 8 x 150) COOL DOWN 100 Swim - 75 Kick - 50 Swim - 25 Kick -- all @60%
BIKE 1:05 WARM UP 18:00 Gearing Pyramid: 3:00 in easiest gear, 4:00 in next gear, then 5:00, finishing with 6:00. -- your HR should be @70% during the final 6:00 DRILLS 3 x 3:00 ILT w/30 sec recovery after each -- each repeat should be 3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition) 3 x 4:30 Variable Gearing set w/30 sec recovery -- every repeat should be as follows: 3 x thru the following: 40 sec in "medium" gear; 20 sec in "easy" gear; 30 sec in "hard" gear 15:00 aerobic spin @75% -- this will provide a little aerobic activity to finish off this session COOL DOWN Continue spinning @90rpm for the final 7-8:00, bringing your HR back under 60% by the end. DAILY TOTAL: 2:05 WEEK-TO-DATE: 4:50
Thursday
SWIM 0:45 WARM UP 600 easy swim -- gradually build to 75% by the end MAIN SET 2 x 800 w/30 sec rest in between #1 @75% #2 @80-84% -- you can Pull this one if you want to COOL DOWN 4 x 50 w/10, bringing the intensity back down to 60%
RUN 0:50 This is intended to be done at your local track -- durations have been included in case you have to run out on the road instead. 10:00 warm up jog 3 x 2400 (12:00) @75% w/800 (3:00) @60-70% in between Continue jogging, cooling down to 60% before stopping. DAILY TOTAL: 1:35 WEEK-TO-DATE: 6:25
Friday Big rest day, as usual.
Saturday BIKE 2:05 WARM UP 18:00 Gearing Pyramid: 3:00 in easiest gear, 4:00 in next gear, then 5:00, finishing with 6:00. -- your HR should be @70% during the final 6:00 DRILLS 2 x 4:30 Variable Gearing set w/30 sec recovery -- every repeat should be as follows: 3 x thru the following: 40 sec in "medium" gear; 20 sec in "easy" gear; 30 sec in "hard" gear MAIN SET -- BIG TARGET! 2 x (11.2 miles / 18km / 33:00) @75% w/2:00 recovery @60-70% intensity -- straight into 1 x (5.6 miles / 9km / 17:00) @75% -- make sure that you keep your HR under control for both repeats, and record both times (and average HR, if possible) for future reference. Note: This is 25% of a complete Ironman bike ride, held at 75% intensity. Not too bad, right? COOL DOWN Continue spinning, bringing your HR back under 60% before finishing. Hold your cadence at 90+ rpm throughout.
RUN 0:35 This is a steady aerobic effort to finish off your day -- do a quick transition after your ride and get on the run right away. Keep your HR under 75% throughout, and finish with 2-3:00 of walking to bring the intensity under 50% before stopping.
DAILY TOTAL: 2:40 WEEK-TO-DATE: 9:05
Sunday RUN 1:25 Steady aerobic effort, making sure to hold proper running form. Keep your HR under 75% the entire time.
BIKE 0:45 Easy spin, just a rejuvenating continuation of your run. Don't let your HR get above 70%, and bring it down gradually to 60% with 5:00 remaining. Finish with 2-3 min @50% or slightly below. Here's some structure that can help pass the time: Begin with 25:00 @75%, in a fairly challenging gear -- you should start out with a cadence of 80-84, and as your legs adjust to the transition from the run this will naturally increase to the mid-90's (if it doesn't, switch to an easier gear). Reduce the gearing for the next 12:30, holding 60-70%, and finish up with 7:30 of easy spinning @50-60%.
DAILY TOTAL: 2:10 WEEK-TO-DATE: 11:15
EEEKKKKK!!!!
We're headed to Orlando next weekend, so I will be slightly altering the schedule in order to accomodate and not miss. I am also going to throw in a little yoga since I have the opportunity at work to do it for free once a week for the next 6 weeks. Looking forward to the stretching!!!
Week 12
Ultra Distance GroupWEEK #12 Swim 2:30 - Bike 5:15 - Run 3:30 -- Total: 11:15
Monday
SWIM 0:45 WARM UP 2 x (100 Swim - 100 Kick - 100 Pull) - continuous (600 total) 8 x 75 (50 Swim - 25 Choice) w/10 sec rest (ALTERNATE SET: 4 x 75 Swim) MAIN SET 1000 continuous swim, hold steady pace throughout (roughly 75%) (ALTERNATE SET: 800 Swim) COOL DOWN 4 x 50 w/10, keeping your HR @60% throughout DAILY TOTAL: 0:45
Tuesday
BIKE 1:20 WARM UP 12:00 easy spinning, gradually working up to 65-70% MAIN SET 3 x (5mi / 8km / 14:00) @75% -- begin one aerobic interval every 15:00 (roughly 1:00 recovery, @60-70%) -- Remember: if you reach the recommended 14:00 before you reach the suggested distance, then stop at the 14:00 mark. COOL DOWN continue spinning @90-95rpm, bringing your HR under 60% by the end.
RUN 0:40 15:00 warm up jog, gradually bringing the intensity up to 65-70% Stride Drills: 4 x "250 Strides" on 5:00 interval (This means to begin each one, every five minutes.) Focus on increasing the speed of your leg turnover while forcing your HR to stay under 75% the entire time. Cool down completely, bringing your HR back down to 60% by the end.
DAILY TOTAL: 2:00 WEEK-TO-DATE: 2:45
Wednesday
SWIM 1:00 WARM UP 400 Swim - 200 Kick - 300 Pull (ALTERNATE SET: 300 Swim - 100 Kick - 200 Pull) Intermediate Set: 8 x 50 (25 easy / 25 fast) w/10 sec rest MAIN SET -- BIG TARGET! This set is the same distance as previous target sets, but it is broken up into slightly larger "pieces". You should be able to maintain the same (or faster!) pace for this set than you did previously. Remember your times, take notes, and look for measured improvement. 10 x 150 @race pace (85+%) w/15 sec rest between each -- keep track of your total time (add up the time for each of the 150's) and record the average pace per 100 in your log book for future reference. You should begin to see improvement over previous target sets (1, 2, or several seconds per 100). (ALTERNATE SET: 8 x 150) COOL DOWN 100 Swim - 75 Kick - 50 Swim - 25 Kick -- all @60%
BIKE 1:05 WARM UP 18:00 Gearing Pyramid: 3:00 in easiest gear, 4:00 in next gear, then 5:00, finishing with 6:00. -- your HR should be @70% during the final 6:00 DRILLS 3 x 3:00 ILT w/30 sec recovery after each -- each repeat should be 3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition) 3 x 4:30 Variable Gearing set w/30 sec recovery -- every repeat should be as follows: 3 x thru the following: 40 sec in "medium" gear; 20 sec in "easy" gear; 30 sec in "hard" gear 15:00 aerobic spin @75% -- this will provide a little aerobic activity to finish off this session COOL DOWN Continue spinning @90rpm for the final 7-8:00, bringing your HR back under 60% by the end. DAILY TOTAL: 2:05 WEEK-TO-DATE: 4:50
Thursday
SWIM 0:45 WARM UP 600 easy swim -- gradually build to 75% by the end MAIN SET 2 x 800 w/30 sec rest in between #1 @75% #2 @80-84% -- you can Pull this one if you want to COOL DOWN 4 x 50 w/10, bringing the intensity back down to 60%
RUN 0:50 This is intended to be done at your local track -- durations have been included in case you have to run out on the road instead. 10:00 warm up jog 3 x 2400 (12:00) @75% w/800 (3:00) @60-70% in between Continue jogging, cooling down to 60% before stopping. DAILY TOTAL: 1:35 WEEK-TO-DATE: 6:25
Friday Big rest day, as usual.
Saturday BIKE 2:05 WARM UP 18:00 Gearing Pyramid: 3:00 in easiest gear, 4:00 in next gear, then 5:00, finishing with 6:00. -- your HR should be @70% during the final 6:00 DRILLS 2 x 4:30 Variable Gearing set w/30 sec recovery -- every repeat should be as follows: 3 x thru the following: 40 sec in "medium" gear; 20 sec in "easy" gear; 30 sec in "hard" gear MAIN SET -- BIG TARGET! 2 x (11.2 miles / 18km / 33:00) @75% w/2:00 recovery @60-70% intensity -- straight into 1 x (5.6 miles / 9km / 17:00) @75% -- make sure that you keep your HR under control for both repeats, and record both times (and average HR, if possible) for future reference. Note: This is 25% of a complete Ironman bike ride, held at 75% intensity. Not too bad, right? COOL DOWN Continue spinning, bringing your HR back under 60% before finishing. Hold your cadence at 90+ rpm throughout.
RUN 0:35 This is a steady aerobic effort to finish off your day -- do a quick transition after your ride and get on the run right away. Keep your HR under 75% throughout, and finish with 2-3:00 of walking to bring the intensity under 50% before stopping.
DAILY TOTAL: 2:40 WEEK-TO-DATE: 9:05
Sunday RUN 1:25 Steady aerobic effort, making sure to hold proper running form. Keep your HR under 75% the entire time.
BIKE 0:45 Easy spin, just a rejuvenating continuation of your run. Don't let your HR get above 70%, and bring it down gradually to 60% with 5:00 remaining. Finish with 2-3 min @50% or slightly below. Here's some structure that can help pass the time: Begin with 25:00 @75%, in a fairly challenging gear -- you should start out with a cadence of 80-84, and as your legs adjust to the transition from the run this will naturally increase to the mid-90's (if it doesn't, switch to an easier gear). Reduce the gearing for the next 12:30, holding 60-70%, and finish up with 7:30 of easy spinning @50-60%.
DAILY TOTAL: 2:10 WEEK-TO-DATE: 11:15
Sunday, February 1, 2009
It's all a matter of perspective in Week 11
I learned something last weekend. When you bike for 2:30, running :40 suddenly seems like no big deal. Let's pray that translates into the thinking that 26.2 miles of running is NOTHING compared with 116 miles biking. HA!
I have been thinking recently that Ironman training is boring, but I found an excellent way to combat some of that.....Meet Up (www.meetup.com). I found the Santa Monica Running Group and did my first run with them this morning. Wow is 8 miles so much more nice when you're engaged in conversation and not just checking your watch or the mileage. As an added bonus, it's possible to find other people who are doing/have done the event you are training for. I am getting great advice on the Vineman, and it will be so, so, so helpful.
Unfortunately (or fortunately, depending on how you look at it) they run on Sunday mornings which, while ideal for my training, is not ideal for my Saturday night fun (and corresponding recovery time). Sadly for Richard, I think the Sunday morning runs need to win for the next 25 weeks.
Here's my training docket for week 11:
Ultra Distance GroupWEEK #11 Swim 2:30 - Bike 6:25 - Run 4:15 -- Total: 13:10 This is the long, steady distance week, so please don't mistaken the long durations as being full of hard work. The idea here, as it was in the third week for the first two cycles, is to build endurance through controlled aerobic effort. SO TAKE IT EASY OUT THERE THIS WEEK! Next week, of course, is another story....
Monday SWIM 0:45 WARM UP 2 x (200 Swim - 100 Kick) MAIN SET 2 sets of (3 x 300 w/20 sec in between) w/60 sec in between sets Each set should be - #1 @65%, focusing on reducing your stroke count - #2 @70-75%, holding same stroke count - #3 @80%, should be fastest & stroke count should remain equal to #1 & 2 (ALERNATE SET: 2 sets of 3 x 200) COOL DOWN 4 x 75 easy w/10 sec rest - bring your HR back down under 60% by the end
BIKE 0:40 This is an additional session to add some bulk to this week's cycling total. Use it as a pure aerobic effort that will also aid in your recovery. 15:00 warm up, as follows: -- 5:00 in relatively easy gear, getting up to 60-65% (90-95rpm) -- 10:00 in moderate gear, staying between 65-70% (90-95rpm) Straight into: -- 15:00 in next highest gear, holding it right @75% (88-92rpm) Finish with: -- 7:30 in moderate gear, staying between 65-70% (95rpm) -- 2:30 in easy gear, bringing it back under 60% (85-90rpm) DAILY TOTAL: 1:25
Tuesday
BIKE 1:15 WARM UP 12:00 easy spin (90-95 rpm), gradually getting up to 70% INTERMEDIATE SET 4 x 15 sec fast spin (105-110+ rpm) w/45 sec spin @90 rpm after each spin for 3:00 before starting main set... MAIN SET Remember here: Long, Steady Distance! Also, reread the questions regarding Interval Workout Instructions and Aerobic Interval Guidelines 3 x (5.0mi / 8km / 14:00) @75% w/1:00 recovery spin @60% COOL DOWN Bring down your HR gradually, finishing @60% by the end.
RUN 0:45 15:00 warm up jog, gradually bringing the intensity up to 65-70% Stride Drills: 4 x "250 strides" on 5:00 interval (This means to begin each one, every five minutes.) Focus on increasing the speed of your leg turnover while forcing your HR to stay under 75% the entire time. Cool down completely, bringing your HR back down to 60% by the end. DAILY TOTAL: 2:00 WEEK-TO-DATE: 3:25
Wednesday
SWIM 0:45 WARM UP 400 Swim 12 x 25 w/10 sec -- alternate (Swim - Kick - Choice) MAIN SET 1500 straight swim @75-80% -- should feel slightly slower than race pace -- concentrate on minimizing your strokes per length (ALTERNATE SWIM: 1200 straight) COOL DOWN 200 Swim
BIKE 1:00 WARM UP 20:00 warm up spin, as follows: -- 3:00 in easiest gear @60-65% / 95 rpm -- 5:00 in next harder gear @65-70% / 90-95 rpm -- 5:00 in next harder gear @70% / 90 rpm -- 7:00 in next harder gear @75% / 88-90 rpm DRILLS 2 x 3:00 ILT w/30 sec recovery after each -- each repeat should be 3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition) 3 x 4:30 Variable Gearing set w/30 sec recovery -- every repeat should be as follows: 3 x thru the following: 40 sec in "medium" gear; 20 sec in "easy" gear; 30 sec in "hard" gear 2 x 3:00 ILT w/30 sec recovery after each COOL DOWN 10:00 cool down spin, use your gearing to hold your cadence between 85-90 rpm, and bring your HR down under 60% by the end. DAILY TOTAL: 1:45 WEEK-TO-DATE: 5:10
Thursday
SWIM 1:00 WARM UP 800 Swim, Kicking every 4th length (3 lengths Swim, 1 length Kick, continuous) MAIN SET 1000 Loco Swim -- let your HR get above 80% on the fast lengths (ALTERNATE SET: 800 Loco) rest 60 sec before continuing with: 6 x (100 @85% - 50 easy) - continuous (900 total) (ALTERNATE SET: 4 x (100 @85% - 50 easy)) COOL DOWN 6 x 50 @60% w/10 sec rest after each
RUN 1:05 This session is designed to be done at the track. The durations are included in case you don't have access to a track. WARM UP 15:00 steady warm up jog, between 60-65% MAIN SET Be sure to hold you HR in control throughout this set: 4 x 1 mile (1600m / 7:30) @75% w/400m (1:30) after each COOL DOWN Continue jogging for 5-8:00, bringing your HR back close to 60%. Finish with 2-3:00 of walking, lowering your HR below 50% before stopping. DAILY TOTAL: 2:05 WEEK-TO-DATE: 7:15
Friday - Rest Day
Saturday
BIKE 2:30 Sure, this is a long workout. Of course, it's less than half the time you'll be riding in your big Ironman-distance race later this year! Yeah, yeah, yeah, that'll be outside, full of volunteers, and exciting...but you've got to do it now, to do it right then. Have a good time with it! WARM UP 20:00 warm up spin, easing into your long ride by slowly bringing your intensity up to 70% DRILLS (30:00 total) 2 x 3:00 ILT w/30 sec recovery after each -- each repeat should be 3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition) 3 x 4:30 Variable Gearing set w/30 sec recovery -- every repeat should be as follows: 3 x thru the following: 40 sec in "medium" gear; 20 sec in "easy" gear; 30 sec in "hard" gear 2 x 3:00 ILT w/30 sec recovery after each MAIN SET -- BIG TARGET! This is a longer big target set, and will be used to track your aerobic conditioning at this point. This "Descending Ironman" set adds up to exactly 25% of the overall Ironman distance. Start your watch at the beginning of your first interval, and check your split times at the end of each segment. Your HR should be constant @75% during the intervals, and can drop to 60% (no lower) during the recovery periods. (11.2 miles / 18km / 33:00) @75% -- recover to 36 min mark @60% (8.4 miles / 13.5km / 24:00) @75% -- recover to 1:03 mark @60% (5.6 miles / 9km / 16:30) @75% -- recover to 1:21 mark @60% (2.8 miles / 4.5km / 9:00) @75% -- recover to 1:35 mark @60% COOL DOWN Continue spinning @70-75% until the 2:40 mark (about 15:00)
RUN 0:45 Transition quickly to your running gear and begin running as soon as possible. You should be able to quickly bring your HR up to 75% -- hold it there for the bulk of this run (either inside, if it's freezing out, or on a treadmill). You should ease down your intensity level to 60% at the end, with an additional few minutes of walking to bring your day to closure. Great job! DAILY TOTAL: 3:15 WEEK-TO-DATE: 10:30
Sunday RUN 1:40 It's been four weeks since your last aerobic running test, which makes it the perfect time to measure your progress. In addition to gauging your relative aerobic fitness, these "test runs" also give you an opportunity to test any new pre-race preparations (eating/drinking strategies) as well as any new equipment. Have fun with it & enjoy the challenge! WARM UP 20 min. warm up jog, gradually getting your HR up to 60% & holding it between 60-70% throughout. INTERMEDIATE SET 4 x 30 sec @75% w/60 sec @60-70% after each Your HR should now be settled in near 75% and ready for the test: Big Target: 4-Mile (6.5 km) MAF Test You'll notice that the distance for this big target has been slightly increased since the last one, and we will be gradually building this up to 6 miles (10km) over the next few months to better test your aerobic strength over longer distances. Be sure to hold your HR right at 75% throughout the test run -- no more! -- and make sure to record your time. Continue with a 40 min. endurance run @70%, either at the track or out on the road. This will add additional aerobic work to today's longer effort. Be sure to cool down completely, walking the final 2-3:00 to get your HR under 50% before stopping.
BIKE 1:00 This is a continuation of your run, designed to extend the aerobic benefit while relieving your legs from the run's pounding stress. Begin as soon after the run as possible. 10:00 warm up spin 2 x (6.2mi / 10km / 18:00) @75% w/2:00 recovery after each 10:00 cool down DAILY TOTAL: 2:40 WEEK-TO-DATE: 13:10
6 months to go!!!!
I have been thinking recently that Ironman training is boring, but I found an excellent way to combat some of that.....Meet Up (www.meetup.com). I found the Santa Monica Running Group and did my first run with them this morning. Wow is 8 miles so much more nice when you're engaged in conversation and not just checking your watch or the mileage. As an added bonus, it's possible to find other people who are doing/have done the event you are training for. I am getting great advice on the Vineman, and it will be so, so, so helpful.
Unfortunately (or fortunately, depending on how you look at it) they run on Sunday mornings which, while ideal for my training, is not ideal for my Saturday night fun (and corresponding recovery time). Sadly for Richard, I think the Sunday morning runs need to win for the next 25 weeks.
Here's my training docket for week 11:
Ultra Distance GroupWEEK #11 Swim 2:30 - Bike 6:25 - Run 4:15 -- Total: 13:10 This is the long, steady distance week, so please don't mistaken the long durations as being full of hard work. The idea here, as it was in the third week for the first two cycles, is to build endurance through controlled aerobic effort. SO TAKE IT EASY OUT THERE THIS WEEK! Next week, of course, is another story....
Monday SWIM 0:45 WARM UP 2 x (200 Swim - 100 Kick) MAIN SET 2 sets of (3 x 300 w/20 sec in between) w/60 sec in between sets Each set should be - #1 @65%, focusing on reducing your stroke count - #2 @70-75%, holding same stroke count - #3 @80%, should be fastest & stroke count should remain equal to #1 & 2 (ALERNATE SET: 2 sets of 3 x 200) COOL DOWN 4 x 75 easy w/10 sec rest - bring your HR back down under 60% by the end
BIKE 0:40 This is an additional session to add some bulk to this week's cycling total. Use it as a pure aerobic effort that will also aid in your recovery. 15:00 warm up, as follows: -- 5:00 in relatively easy gear, getting up to 60-65% (90-95rpm) -- 10:00 in moderate gear, staying between 65-70% (90-95rpm) Straight into: -- 15:00 in next highest gear, holding it right @75% (88-92rpm) Finish with: -- 7:30 in moderate gear, staying between 65-70% (95rpm) -- 2:30 in easy gear, bringing it back under 60% (85-90rpm) DAILY TOTAL: 1:25
Tuesday
BIKE 1:15 WARM UP 12:00 easy spin (90-95 rpm), gradually getting up to 70% INTERMEDIATE SET 4 x 15 sec fast spin (105-110+ rpm) w/45 sec spin @90 rpm after each spin for 3:00 before starting main set... MAIN SET Remember here: Long, Steady Distance! Also, reread the questions regarding Interval Workout Instructions and Aerobic Interval Guidelines 3 x (5.0mi / 8km / 14:00) @75% w/1:00 recovery spin @60% COOL DOWN Bring down your HR gradually, finishing @60% by the end.
RUN 0:45 15:00 warm up jog, gradually bringing the intensity up to 65-70% Stride Drills: 4 x "250 strides" on 5:00 interval (This means to begin each one, every five minutes.) Focus on increasing the speed of your leg turnover while forcing your HR to stay under 75% the entire time. Cool down completely, bringing your HR back down to 60% by the end. DAILY TOTAL: 2:00 WEEK-TO-DATE: 3:25
Wednesday
SWIM 0:45 WARM UP 400 Swim 12 x 25 w/10 sec -- alternate (Swim - Kick - Choice) MAIN SET 1500 straight swim @75-80% -- should feel slightly slower than race pace -- concentrate on minimizing your strokes per length (ALTERNATE SWIM: 1200 straight) COOL DOWN 200 Swim
BIKE 1:00 WARM UP 20:00 warm up spin, as follows: -- 3:00 in easiest gear @60-65% / 95 rpm -- 5:00 in next harder gear @65-70% / 90-95 rpm -- 5:00 in next harder gear @70% / 90 rpm -- 7:00 in next harder gear @75% / 88-90 rpm DRILLS 2 x 3:00 ILT w/30 sec recovery after each -- each repeat should be 3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition) 3 x 4:30 Variable Gearing set w/30 sec recovery -- every repeat should be as follows: 3 x thru the following: 40 sec in "medium" gear; 20 sec in "easy" gear; 30 sec in "hard" gear 2 x 3:00 ILT w/30 sec recovery after each COOL DOWN 10:00 cool down spin, use your gearing to hold your cadence between 85-90 rpm, and bring your HR down under 60% by the end. DAILY TOTAL: 1:45 WEEK-TO-DATE: 5:10
Thursday
SWIM 1:00 WARM UP 800 Swim, Kicking every 4th length (3 lengths Swim, 1 length Kick, continuous) MAIN SET 1000 Loco Swim -- let your HR get above 80% on the fast lengths (ALTERNATE SET: 800 Loco) rest 60 sec before continuing with: 6 x (100 @85% - 50 easy) - continuous (900 total) (ALTERNATE SET: 4 x (100 @85% - 50 easy)) COOL DOWN 6 x 50 @60% w/10 sec rest after each
RUN 1:05 This session is designed to be done at the track. The durations are included in case you don't have access to a track. WARM UP 15:00 steady warm up jog, between 60-65% MAIN SET Be sure to hold you HR in control throughout this set: 4 x 1 mile (1600m / 7:30) @75% w/400m (1:30) after each COOL DOWN Continue jogging for 5-8:00, bringing your HR back close to 60%. Finish with 2-3:00 of walking, lowering your HR below 50% before stopping. DAILY TOTAL: 2:05 WEEK-TO-DATE: 7:15
Friday - Rest Day
Saturday
BIKE 2:30 Sure, this is a long workout. Of course, it's less than half the time you'll be riding in your big Ironman-distance race later this year! Yeah, yeah, yeah, that'll be outside, full of volunteers, and exciting...but you've got to do it now, to do it right then. Have a good time with it! WARM UP 20:00 warm up spin, easing into your long ride by slowly bringing your intensity up to 70% DRILLS (30:00 total) 2 x 3:00 ILT w/30 sec recovery after each -- each repeat should be 3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition) 3 x 4:30 Variable Gearing set w/30 sec recovery -- every repeat should be as follows: 3 x thru the following: 40 sec in "medium" gear; 20 sec in "easy" gear; 30 sec in "hard" gear 2 x 3:00 ILT w/30 sec recovery after each MAIN SET -- BIG TARGET! This is a longer big target set, and will be used to track your aerobic conditioning at this point. This "Descending Ironman" set adds up to exactly 25% of the overall Ironman distance. Start your watch at the beginning of your first interval, and check your split times at the end of each segment. Your HR should be constant @75% during the intervals, and can drop to 60% (no lower) during the recovery periods. (11.2 miles / 18km / 33:00) @75% -- recover to 36 min mark @60% (8.4 miles / 13.5km / 24:00) @75% -- recover to 1:03 mark @60% (5.6 miles / 9km / 16:30) @75% -- recover to 1:21 mark @60% (2.8 miles / 4.5km / 9:00) @75% -- recover to 1:35 mark @60% COOL DOWN Continue spinning @70-75% until the 2:40 mark (about 15:00)
RUN 0:45 Transition quickly to your running gear and begin running as soon as possible. You should be able to quickly bring your HR up to 75% -- hold it there for the bulk of this run (either inside, if it's freezing out, or on a treadmill). You should ease down your intensity level to 60% at the end, with an additional few minutes of walking to bring your day to closure. Great job! DAILY TOTAL: 3:15 WEEK-TO-DATE: 10:30
Sunday RUN 1:40 It's been four weeks since your last aerobic running test, which makes it the perfect time to measure your progress. In addition to gauging your relative aerobic fitness, these "test runs" also give you an opportunity to test any new pre-race preparations (eating/drinking strategies) as well as any new equipment. Have fun with it & enjoy the challenge! WARM UP 20 min. warm up jog, gradually getting your HR up to 60% & holding it between 60-70% throughout. INTERMEDIATE SET 4 x 30 sec @75% w/60 sec @60-70% after each Your HR should now be settled in near 75% and ready for the test: Big Target: 4-Mile (6.5 km) MAF Test You'll notice that the distance for this big target has been slightly increased since the last one, and we will be gradually building this up to 6 miles (10km) over the next few months to better test your aerobic strength over longer distances. Be sure to hold your HR right at 75% throughout the test run -- no more! -- and make sure to record your time. Continue with a 40 min. endurance run @70%, either at the track or out on the road. This will add additional aerobic work to today's longer effort. Be sure to cool down completely, walking the final 2-3:00 to get your HR under 50% before stopping.
BIKE 1:00 This is a continuation of your run, designed to extend the aerobic benefit while relieving your legs from the run's pounding stress. Begin as soon after the run as possible. 10:00 warm up spin 2 x (6.2mi / 10km / 18:00) @75% w/2:00 recovery after each 10:00 cool down DAILY TOTAL: 2:40 WEEK-TO-DATE: 13:10
6 months to go!!!!
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