Amy and I ran together at the beach for 30 minutes. We started at an easy pace, but on the way back, we ran some 'pacers.' At least that's what I call them. Amy would run out ahead full sprint and slow down for the catch, then we'd switch. We did this a few times, and really picked up the pace on the way back. It was fun catching someone on the full kick. Nice change of pace from the typical run.
Nothing remarkable about the run. Amy really pushed it hard, and I was proud. My shin is sore again after 2 days of running, so I will hold off for a few days.
Stats:
Run Time: 29:23
Zone Time 27:22
Distance: ~ 3.25 miles
Pace: between 9 and 10 mile/minutes
Avg HR: 146 bpm
Next Goal: Swim 500m
Current Status: Ready for a Break
Upcoming: Rest Day; followed by Swim and weights
Max HR: 164 bpm
Cals. Burned: 388
Saturday, June 21, 2008
Swim Break Through
On Friday, before heading to Surfside for the weekend, I put in a quick swim, and had the best swim yet. I felt great, and worked through some of my breathing issues. I swam well over 800m total and swam easily for 200m in 2 different stretches. I feel the stroke coming together. Learning to rotate more in the freestyle, and breath, while perpendicular in the water has been the missing key. I'm note perfect, but this is the big difference I've been waiting for. I felt comfortable, and easy for the first time since starting this Tri thing months ago. Stinks tis happens a day before the Tri the Midlands Race, which I wanted to compete in, but oh well. I expect to soon cross my next goal off the list soon.
Also, when I got to Surfside, I ran a tad. I ran for about 20 minutes at a hard pace. I ran as hard as I could go for 2 intervals, and easily ran around an 8 minute pace maybe even less. I was worn out, and did not do a 3rd inteval as I was thinking. Swimming really took a lot more out of me than I realized. My legs felt heavy.
No Stats to report.
Next Goal: Swim 500m (Soon to be acheived! I Hope.)
Current Status: 'Spitz' like
Upcoming: Moring Run at the Beach
Also, when I got to Surfside, I ran a tad. I ran for about 20 minutes at a hard pace. I ran as hard as I could go for 2 intervals, and easily ran around an 8 minute pace maybe even less. I was worn out, and did not do a 3rd inteval as I was thinking. Swimming really took a lot more out of me than I realized. My legs felt heavy.
No Stats to report.
Next Goal: Swim 500m (Soon to be acheived! I Hope.)
Current Status: 'Spitz' like
Upcoming: Moring Run at the Beach
Thursday, June 19, 2008
Spin; No Swim
Got in a spin class, but the pool was closed for a swim meet.
Spin class was just okay. I did not get my HR up as high as I wanted, but I felt the climbs in my legs. I am probably still feeling the workout from yesterday, so I was not too disappointed. The class was not as long as its been lately either.
On another note, I have been trying a new post workout drink that I found in a book about triathlons. I had one yesterday and today, and it tastes great. Time will tell on the value it adds, but I felt good all day considering the "Brick" I did.
Here's the recipe:
6 oz oj
2 oz milk
handful frozen strawberries
2 handfuls ice
2 tbl Egg Protien
1 pinch salt
Add 1 tbl sugar for workouts over an hour
Blend
Stats:
Spin Time: 48:55
Zone Time: 42:38
Avg HR: 135
Max HR: 155
Cals Burned: 567
Next Goal: Swim 500m
Current Status: Feeling Good
Upcoming: Swim and Fast Run
Spin class was just okay. I did not get my HR up as high as I wanted, but I felt the climbs in my legs. I am probably still feeling the workout from yesterday, so I was not too disappointed. The class was not as long as its been lately either.
On another note, I have been trying a new post workout drink that I found in a book about triathlons. I had one yesterday and today, and it tastes great. Time will tell on the value it adds, but I felt good all day considering the "Brick" I did.
Here's the recipe:
6 oz oj
2 oz milk
handful frozen strawberries
2 handfuls ice
2 tbl Egg Protien
1 pinch salt
Add 1 tbl sugar for workouts over an hour
Blend
Stats:
Spin Time: 48:55
Zone Time: 42:38
Avg HR: 135
Max HR: 155
Cals Burned: 567
Next Goal: Swim 500m
Current Status: Feeling Good
Upcoming: Swim and Fast Run
Wednesday, June 18, 2008
Doing a 'Brick' Session
After two days off to work on projects around the house, I really wanted to crush myself today. Add to that the perfect weather. I was in for a great workout. I put together a ride and a run at Sesqui Park today. As soon as I got home from my class, I headed out.
This was my first mountain bike ride in over a week, and I felt it right off. The road rides and training rides just don't match what trail riding asks. Even an easy trail like Sesqui. Immediately, my HR was over 160, and I was gassed. I made it through 2 loops of the bike trail. The sand is so bad, there is no way to carve through turns. The sand is at least 6-8 inches deep in many areas. I had to slow down for every turn o the single track section. It killed my speed.
After the ride, I changed and off I went for a run. It's been years since I ran at Sesqui. I planned to run for about 40 minutes. I caught a great stride early, and felt like I could run forever. I pushed hard, and the uphill section at the end that usually kills me was not as bad as I remembered, so I pushed further and ran up the paved hill that leads up to the ranger station at the front of the park. A serious climb! Much worse thean Ol' Atascedero. It hurt bad. I cruised through the whole workout, but the last 6-8 minutes up the hill, pushed me past my comfort zone.
Overall, I was excited about the 2 hour Brick workout. I was excited by my conditioning. After the workout, I felt sure that I could have done the Tri the Midlands Triathalon this weekend, if only my swim technique was better.
Stats:
Overall Time: 1:58
Bike Time: 1:07
Run Time: 0:40
Transition Time: 11 minutes
Bike Miles: 10.7 miles
Run Miles: ~4 miles
Avg Bike Speed: 9.58 mph
Avg Run Speed: ~10 minute/miles
Total Cals Burned: ~1500
Avg HR: ~150 bpm
Max HR: 169 bpm
Next Goal: Swim 500m
Current Status: Waxed
Upcoming: Spin and Swim
This was my first mountain bike ride in over a week, and I felt it right off. The road rides and training rides just don't match what trail riding asks. Even an easy trail like Sesqui. Immediately, my HR was over 160, and I was gassed. I made it through 2 loops of the bike trail. The sand is so bad, there is no way to carve through turns. The sand is at least 6-8 inches deep in many areas. I had to slow down for every turn o the single track section. It killed my speed.
After the ride, I changed and off I went for a run. It's been years since I ran at Sesqui. I planned to run for about 40 minutes. I caught a great stride early, and felt like I could run forever. I pushed hard, and the uphill section at the end that usually kills me was not as bad as I remembered, so I pushed further and ran up the paved hill that leads up to the ranger station at the front of the park. A serious climb! Much worse thean Ol' Atascedero. It hurt bad. I cruised through the whole workout, but the last 6-8 minutes up the hill, pushed me past my comfort zone.
Overall, I was excited about the 2 hour Brick workout. I was excited by my conditioning. After the workout, I felt sure that I could have done the Tri the Midlands Triathalon this weekend, if only my swim technique was better.
Stats:
Overall Time: 1:58
Bike Time: 1:07
Run Time: 0:40
Transition Time: 11 minutes
Bike Miles: 10.7 miles
Run Miles: ~4 miles
Avg Bike Speed: 9.58 mph
Avg Run Speed: ~10 minute/miles
Total Cals Burned: ~1500
Avg HR: ~150 bpm
Max HR: 169 bpm
Next Goal: Swim 500m
Current Status: Waxed
Upcoming: Spin and Swim
Monday, June 16, 2008
Keeping up with Projects
Had to cancel my workout. I'm behind on a personal project I promised to complete this week. It's an birthday movie slideshow thing. Tomorrow is a spin and swim day.
Sunday, June 15, 2008
Strong Run
Made up for the run I missed yesterday. Tonight's goal was for 2 intervals of 18 minutes at a medium pace. I wanted to keep my HR between 140 and 150. Amy ended up joining me, as well.
From the start, I felt great. The whole night, I felt like I could run forever. It was not as hot as it's been lately, and from the hard runs I've added, I am starting to feel like 140 is an easy pace. It's nice to see the intervals doing their job in my training.
Amy had a hard time running on the 2nd interval. She doesn't like starting and stopping, and cut the run short. I felt bad, but she said to keep going. Other than that, I had one of my most enjoyable runs ever. Body seems great, and I'm ready for a long run on Wednesday.
Stats:
Run Time:38:01
Zone Time: 37:24
Run Distance: ~3.5 miles
Pace: 10 mile/minutes
Avg HR: 146 bpm
Max HR: 160 bpm
Cals Burned: 504
Next Goal: Swim 500m
Current Status: Strong
Upcoming: Strength and Bike
From the start, I felt great. The whole night, I felt like I could run forever. It was not as hot as it's been lately, and from the hard runs I've added, I am starting to feel like 140 is an easy pace. It's nice to see the intervals doing their job in my training.
Amy had a hard time running on the 2nd interval. She doesn't like starting and stopping, and cut the run short. I felt bad, but she said to keep going. Other than that, I had one of my most enjoyable runs ever. Body seems great, and I'm ready for a long run on Wednesday.
Stats:
Run Time:38:01
Zone Time: 37:24
Run Distance: ~3.5 miles
Pace: 10 mile/minutes
Avg HR: 146 bpm
Max HR: 160 bpm
Cals Burned: 504
Next Goal: Swim 500m
Current Status: Strong
Upcoming: Strength and Bike
Saturday, June 14, 2008
A Good Swim; No Run
Swam this AM; held off on the run.
After Joey's swim lesson this morning, I got in a great swim. I swam a total of 800m. More than I usually do, and I worked a great deal on form. The Zipper drill really seems to help out. My balance is starting to come. I need more work on breathing, and I will start to feel like I am making good progress. Slow and steady seems to be the key, but as I struggle for more air I swim harder for some reason. I can swim fast and short fine, but long amounts are not my thing yet.
I had planned a run, but after drinking a beer at dinner, and some ice cream out with the family, I lost the feel. Beer, ice cream and running don't mix. I'll make it up tomorrow.
Got a good book about training for a Tri, and I may be following its workout plans soon. I will read more, but I already like the post workout protein drink it suggests. The milk J suggested tasted great, but did not sit well on my stomach. Made me gaseous. The book's recipe is Egg Protein (Expensive Stuff!) and fruit based. The plans are pretty basic so I think I can skip ahead. The book offers a 12 week program. I will start somehwhere into the second month. I was hoping to get some swim advice from the book for a beginner. All the book says about form is getting a swim coach. Literally, what the heck. I don't need a book for that advice. Duh! The book also suggests using more exercise drinks, and liquid supplements over Protein bars, since bars take too long to get into the system. I will cut back on bars, and try out Heed and Gu, instead for short and medium workouts.
Next Goal: Swim 500m
Current Status: Slothlike?!
Upcoming: Medium Pace Run (I will try for 4 miles)
After Joey's swim lesson this morning, I got in a great swim. I swam a total of 800m. More than I usually do, and I worked a great deal on form. The Zipper drill really seems to help out. My balance is starting to come. I need more work on breathing, and I will start to feel like I am making good progress. Slow and steady seems to be the key, but as I struggle for more air I swim harder for some reason. I can swim fast and short fine, but long amounts are not my thing yet.
I had planned a run, but after drinking a beer at dinner, and some ice cream out with the family, I lost the feel. Beer, ice cream and running don't mix. I'll make it up tomorrow.
Got a good book about training for a Tri, and I may be following its workout plans soon. I will read more, but I already like the post workout protein drink it suggests. The milk J suggested tasted great, but did not sit well on my stomach. Made me gaseous. The book's recipe is Egg Protein (Expensive Stuff!) and fruit based. The plans are pretty basic so I think I can skip ahead. The book offers a 12 week program. I will start somehwhere into the second month. I was hoping to get some swim advice from the book for a beginner. All the book says about form is getting a swim coach. Literally, what the heck. I don't need a book for that advice. Duh! The book also suggests using more exercise drinks, and liquid supplements over Protein bars, since bars take too long to get into the system. I will cut back on bars, and try out Heed and Gu, instead for short and medium workouts.
Next Goal: Swim 500m
Current Status: Slothlike?!
Upcoming: Medium Pace Run (I will try for 4 miles)
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