Since July Starts tomorrow, I decided to check my totals for the past month. It's fun seeing month by month comparisons for growth.
June's Totals
Swim: 4500 yd - 3h 12m
Bike: 171.44 m. - 12h 49m
Run: 32.15 mi - 5h 18m
Total Training Time: 21h 19m
In June, I swam twice May's total; biked more than 60 more miles; and ran more than twice June's distance. Gotta say I'm a tad impressed with myself.
Monday, June 30, 2008
Tri Swim & Bike Trials with Some Race Goals
Testing out myself this week to see how race ready I'll be by next Saturday. I want to push hard this week and get confident for the triathlon, and then go easy next week and put plenty of rest in my schedule.
Today, I started with a trial bike ride. I rode about 17 miles total. I figure I rode the 15.56 miles that I will race in about 55 minutes. I rode on a trainer so I'm not exactly sure, but it seems about right. I average around 16 - 17 mph, which is exactly what I averaged at the beach.
After the bike, I swam about 1,000m at the pool. The race is only 700m, but I know the pool is easier than open water, so I'm training over that distance in the pool. My stroke is only serviceable, and I have a lot more work to do on form, but I got the job done. I lost track of laps, so I may have only swum 950m, but that's ok by me. I made the swim in about 22 minutes. I could feel the stroke fallinig apart at the end.
I was getting worn out by the end of today's workout. So, the triathlon will be a big test next week. With only 11 days to go, I will likely not see much improvement in conditioning. This will be the body I race with. My overall goal is to finish, but I know myself and I need some times to shoot for. I'd like to do the whole thing in under 2 hours. I hope to do the swim under 25 minutes, the bike under an hour, and the run under 30 minutes. But, I'd like to just finish with a smile.
Stats:
Bike
Time: 55:29
Distance 16 mi.
Avg Speed: 17 mph
Avg HR: 135 bpm
Max HR: 148 bpm
Cals.: 644
Swim
Time: 22:25
Distance 950-1000m
Avg Speed: 2:32 min/100 yard
Avg HR: 140 bpm
Max HR: 150 bpm
Cals.: 277
Total Cals.: 921
Next Goal: Tri the Pee Dee under 2 hours
Current Status: :)
Upcoming: Drills for Swim Form & Running Speed Work
Today, I started with a trial bike ride. I rode about 17 miles total. I figure I rode the 15.56 miles that I will race in about 55 minutes. I rode on a trainer so I'm not exactly sure, but it seems about right. I average around 16 - 17 mph, which is exactly what I averaged at the beach.
After the bike, I swam about 1,000m at the pool. The race is only 700m, but I know the pool is easier than open water, so I'm training over that distance in the pool. My stroke is only serviceable, and I have a lot more work to do on form, but I got the job done. I lost track of laps, so I may have only swum 950m, but that's ok by me. I made the swim in about 22 minutes. I could feel the stroke fallinig apart at the end.
I was getting worn out by the end of today's workout. So, the triathlon will be a big test next week. With only 11 days to go, I will likely not see much improvement in conditioning. This will be the body I race with. My overall goal is to finish, but I know myself and I need some times to shoot for. I'd like to do the whole thing in under 2 hours. I hope to do the swim under 25 minutes, the bike under an hour, and the run under 30 minutes. But, I'd like to just finish with a smile.
Stats:
Bike
Time: 55:29
Distance 16 mi.
Avg Speed: 17 mph
Avg HR: 135 bpm
Max HR: 148 bpm
Cals.: 644
Swim
Time: 22:25
Distance 950-1000m
Avg Speed: 2:32 min/100 yard
Avg HR: 140 bpm
Max HR: 150 bpm
Cals.: 277
Total Cals.: 921
Next Goal: Tri the Pee Dee under 2 hours
Current Status: :)
Upcoming: Drills for Swim Form & Running Speed Work
Sunday, June 29, 2008
Going for Speed
After running at the beach for the last week and feeling slow in the wind, I wanted to test out my pace on the home course tonight. I felt like I have been getting faster using the interval training, but then at the beach I felt very slow.
Tonight, I was going to run three time around the lake at a good 150+ bpm. I wanted to try and really give my legs a push, and see how they responded.
The run felt good. My legs felt strong. My breathing felt good, even over the hills, and I ran pain free. All great signs! I did not feel overly hot, either. I made the first lake lap at 12 minutes. The second lap at 23 minutes, and I stopped the third lap a hair shy at 33 minutes to get a coold down walk in so I would not have to double back going home. So, I ended up not getting a full three laps.
I figure I ran 3.5 miles at a 9 1/2 minute pace. Not faster than I ran my last 5k. So, I have not gotten faster after all. I do feel better conditioned. I know I can run longer distances. I'm just not faster.
I sprinted the last several hundred yards, and got cookin' just to give a finishing kick. I need more sprint work I feel. I will look into fitting this in after the tri on July 12. On the upside, I had a higher HR for the workout, and I'm pushing the higher limits of my training zone.
Stats:
Distance: 3.5 miles
Pace 9 1/2 minute/ miles
Time: 33:00
Zone Time: 21:14
Avg HR: 155 BPM
Max BPM: 170 BPM
Cals.: 510
Next Goal: Tri the Pee Dee in 12 Days
Current Status: Still Nervous
Upcoming: Pee Dee test swim and bike
Max HR: 170
Tonight, I was going to run three time around the lake at a good 150+ bpm. I wanted to try and really give my legs a push, and see how they responded.
The run felt good. My legs felt strong. My breathing felt good, even over the hills, and I ran pain free. All great signs! I did not feel overly hot, either. I made the first lake lap at 12 minutes. The second lap at 23 minutes, and I stopped the third lap a hair shy at 33 minutes to get a coold down walk in so I would not have to double back going home. So, I ended up not getting a full three laps.
I figure I ran 3.5 miles at a 9 1/2 minute pace. Not faster than I ran my last 5k. So, I have not gotten faster after all. I do feel better conditioned. I know I can run longer distances. I'm just not faster.
I sprinted the last several hundred yards, and got cookin' just to give a finishing kick. I need more sprint work I feel. I will look into fitting this in after the tri on July 12. On the upside, I had a higher HR for the workout, and I'm pushing the higher limits of my training zone.
Stats:
Distance: 3.5 miles
Pace 9 1/2 minute/ miles
Time: 33:00
Zone Time: 21:14
Avg HR: 155 BPM
Max BPM: 170 BPM
Cals.: 510
Next Goal: Tri the Pee Dee in 12 Days
Current Status: Still Nervous
Upcoming: Pee Dee test swim and bike
Max HR: 170
Tri Bike Trial Run
On Saturday morning at Surfside, I decided to take a morning bike run to try out the distance of the Pee Dee Triathlon. I was searching to see how much speed I can hold over 15.56 miles. The course is advertised as dead flat, and being at a flat beach, I had the perfect area to try out my pace for the race.
I set out heading to the far end of Garden City Beach on Ocean Drive from 10 Ave S. in Surfside. Immediately, I noticed I was heading into a full breeze easily about 10 to 15 mph. I could feel the pressure constantly, and even more on gusts around big building fronting the ocean. I could hold about 14-15 mph into the wind without killing my quads. I wanted to set a labored but not exhausting pace, so I could get some information that may be helpful for a triathlon.
Reaching the edge of Garden City and turning around I felt the advantage of the wind. I shout up to 19-20 mph with at the same effort as before. I'm not sure how much aid I was getting, but I believe it was a fair amout. I saw a Harrell's Smurf jersey on a mountain bike that waved going the other direction. I did not recognize the face. Anyone know who it was??
I pedalled down to the far edge of surfside holding the same 19-20 mph the whole way, and turned around again into the wind. As I reach the 12 mile mark and had to labor in the wind, I began to strain fairly heavy to hold my pace up. I having not been training at 15 mile rides, and I could feel my body giving out at the longer ride.
I reach the Garden City Peir as my bike computer showed 15.56 miles. Weird huh! Exactly 15.56 miles. right at the Peir. I was tempted to get off the bike and play some games, but had no money stashed in my riding bib. I rode home at an easy pace.
Stats:
Distance: 15.56 miles
Ride Time: 57:55
Avg Speed: 16.13 mph
Max Speed: 22.93
Avg HR: 146
Max HR: 156
Cals.: 697
Next Goal: Tri the Pee Dee in 13 Days!
Current Status: Tight Quads
Upcoming: A good hard 30 minute run
I set out heading to the far end of Garden City Beach on Ocean Drive from 10 Ave S. in Surfside. Immediately, I noticed I was heading into a full breeze easily about 10 to 15 mph. I could feel the pressure constantly, and even more on gusts around big building fronting the ocean. I could hold about 14-15 mph into the wind without killing my quads. I wanted to set a labored but not exhausting pace, so I could get some information that may be helpful for a triathlon.
Reaching the edge of Garden City and turning around I felt the advantage of the wind. I shout up to 19-20 mph with at the same effort as before. I'm not sure how much aid I was getting, but I believe it was a fair amout. I saw a Harrell's Smurf jersey on a mountain bike that waved going the other direction. I did not recognize the face. Anyone know who it was??
I pedalled down to the far edge of surfside holding the same 19-20 mph the whole way, and turned around again into the wind. As I reach the 12 mile mark and had to labor in the wind, I began to strain fairly heavy to hold my pace up. I having not been training at 15 mile rides, and I could feel my body giving out at the longer ride.
I reach the Garden City Peir as my bike computer showed 15.56 miles. Weird huh! Exactly 15.56 miles. right at the Peir. I was tempted to get off the bike and play some games, but had no money stashed in my riding bib. I rode home at an easy pace.
Stats:
Distance: 15.56 miles
Ride Time: 57:55
Avg Speed: 16.13 mph
Max Speed: 22.93
Avg HR: 146
Max HR: 156
Cals.: 697
Next Goal: Tri the Pee Dee in 13 Days!
Current Status: Tight Quads
Upcoming: A good hard 30 minute run
Thursday, June 26, 2008
Bike Trail at Huntington Beach State Park
Rode the bike trail around Huntington Beach State Park today with ALL of Amy's family. We road the paved trail that leads from Murrell's Inlet to near Pawley's Island. We did not bike the whole thing, but did manage about 7 miles together. It was nice. Especially on the paved sections that ran curvy through the maritime forest. Not to hot, until we got out of the cover of the forest, then BAM! Heat!
Not a very aggressive ride considering the folks that came along, but hey, I was riding a bike. We were a funny site all seven of us on our bikes. We took a wide variety of bikes from my twelve speed to a hybrid bike to a couple of mountain bikes, and Amy's Mom's cruiser bike. The boys held on in their trailer. We saw lots of gators on the causeway of the park. Kinda a strane being only a few feet from something that usually sits behind a cage.
After the ride we ate lunch, and walked around Atalaya. Lunch was nice under the shade of hemlock tree and we listened to the sounds of the surf and ocean birds gathered nearby. I have a funny picture of all of us on our bikes near the dunes that I will upload later.
Next Goal: Tri the Pee Dee
Current Status: Cooling Off from a hot day in the sun
Upcoming: Morning Ride around Surfside and Garden City
Not a very aggressive ride considering the folks that came along, but hey, I was riding a bike. We were a funny site all seven of us on our bikes. We took a wide variety of bikes from my twelve speed to a hybrid bike to a couple of mountain bikes, and Amy's Mom's cruiser bike. The boys held on in their trailer. We saw lots of gators on the causeway of the park. Kinda a strane being only a few feet from something that usually sits behind a cage.
After the ride we ate lunch, and walked around Atalaya. Lunch was nice under the shade of hemlock tree and we listened to the sounds of the surf and ocean birds gathered nearby. I have a funny picture of all of us on our bikes near the dunes that I will upload later.
Next Goal: Tri the Pee Dee
Current Status: Cooling Off from a hot day in the sun
Upcoming: Morning Ride around Surfside and Garden City
Wednesday, June 25, 2008
Beach Run
Ran about 3.4 miles this morning according to MapMyRun.com. I ran slow to start, but picked up the pace on the way back. I started out running with Amy, and her sister, Becky but they bailed out earlier than I was planning. It was hot and sticky, and I was drenched by the end.
Body feels good. No shin issues at all!
Stats:
Distance: 3.4 Miles
Time: 33 minutes
Pace: 10 minute miles
Avg HR: 151
Max HR: 167
Cals: 450
Next Goal: Tri the Pee Dee
Current Status: :)
Upcoming: Bike the OD
Body feels good. No shin issues at all!
Stats:
Distance: 3.4 Miles
Time: 33 minutes
Pace: 10 minute miles
Avg HR: 151
Max HR: 167
Cals: 450
Next Goal: Tri the Pee Dee
Current Status: :)
Upcoming: Bike the OD
Tuesday, June 24, 2008
Fitting It All In
Getting to the beach today to be with my family was my first priority, so I knew I would have trouble getting on the bike today for some work. I ended up taking the boys around surfside and Garden City Beach on the trailer for a workout.
I feel like I rode about 10 miles total. I have no idea of anything else, but pulling the boys against a beach breeze is not easy! Man, I felt like I had a kite behind me for about half the ride. I rode at just below pain level, and did a few minutes as hard as I could to work the muscles a good bit.
I am very saddle sore after the ride last night and today. I rode in regular shorts, and I think that made the difference today. My behind hurts bad! Also, after yesterdays's swim, bike and weights, I feel awfully sore all over. After riding tonight, I felt pretty wasted.
Next Goal: Tri the Pee Dee
Current Status: Saddle Sore
Upcoming: Long Run?
Update: Crap I just checked the mileage online for the ride, and it was only 7 miles. Shuck, I thought it was further.
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