Today did not turn out the way I planned so I had to shuffle my training schedule again. Yesterday's brick workout wiped me out pretty good, so the long run I had planned for this morning was originally postponed until the afternoon.
After church this morning the forecast was pretty much the same it has been for the last week and when we finally left it was already raining. At that point I decided that the only workout I was going to get in was a swim, so I headed to the Y. Since I am starting my taper, I only swam 1800 yards, but since the pool was filling up with kids I pushed the pace a little bit. After that I went upstairs and did my leg strength routine, which I have neglected a bit in the past few weeks.
Tomorrow I will try to find a dry window in the weather to do my last long run of 2.5 hours and hopefully follow that up with a core workout.
Today's leg workout:
Extensions - 3x15 (15lbs)
Curls - 3x15 (10lbs)
Calf raises - 3x15 each leg
Squats - 3x15
Lunges - 3x15 each leg
Sunday, July 7, 2013
Saturday, July 6, 2013
July 6th - That was tough
We finally got a small break in the rain so I was able to get outside and do one of my last big workouts before the race. And by break in the rain, I mean it finally wasn't raining that hard, not that it actually stopped raining.
Kelly and I went out for a 3 hour ride this morning that wasn't without a few rain showers along the way. It was almost enough to send us back inside on the trainers, but as we started to head back to the house from a few miles out the rain let up enough that we decided to stick it out. We ended up riding just over 50 miles.
After that I went out on a 2 hour run. This was a bit tougher than I expected today. It was extremely humid as well as pretty hot. That is when it wasn't raining. I tried a new ratio of 7min / 3min for my run today, but I don't think it worked out as well as I hoped because I felt like I was struggling for most of my run. About halfway through, I adjusted it to 6min / 4min and that seemed to work better. Tomorrow I have my last long run of 2.5 hours so I will see how that new ratio works. Hopefully this rain is on its way out as I get into my taper.
Kelly and I went out for a 3 hour ride this morning that wasn't without a few rain showers along the way. It was almost enough to send us back inside on the trainers, but as we started to head back to the house from a few miles out the rain let up enough that we decided to stick it out. We ended up riding just over 50 miles.
After that I went out on a 2 hour run. This was a bit tougher than I expected today. It was extremely humid as well as pretty hot. That is when it wasn't raining. I tried a new ratio of 7min / 3min for my run today, but I don't think it worked out as well as I hoped because I felt like I was struggling for most of my run. About halfway through, I adjusted it to 6min / 4min and that seemed to work better. Tomorrow I have my last long run of 2.5 hours so I will see how that new ratio works. Hopefully this rain is on its way out as I get into my taper.
Friday, July 5, 2013
July 5th - Oh good, more rain
Today was a rest day and it was a good thing because it is STILL raining. Its been raining here since Sunday and all of my workouts this week have been forced inside. I am really hoping to get outside tomorrow for my brick workout. I have a 3 hour ride followed by a 2 hour run scheduled. This will be my last big brick workout and Sunday will be my last long run before Lake Placid.
Since I was off and it was raining I thought today would be a good day to get both of our bikes cleaned. After even a few rides the chain, cassette and derailleurs get full of grease. I will probably have to clean mine one more time before the race as well as put new tubes in both tires just to be safe. I want to minimize the possibility of anything going wrong with my bike.
Since I was off and it was raining I thought today would be a good day to get both of our bikes cleaned. After even a few rides the chain, cassette and derailleurs get full of grease. I will probably have to clean mine one more time before the race as well as put new tubes in both tires just to be safe. I want to minimize the possibility of anything going wrong with my bike.
Thursday, July 4, 2013
July 4th - Happy birthday 'Merica
As I get ready to taper as I head into the last 3 plus weeks before the race, I did my last long swim in the pool this morning. I found another workout in Triathlete magazine that I liked, so I modified it a bit to add some yardage. The main focus of my 3000 yard swim today was form and technique. I made a few changes that I have read about and seen in swim videos and noticed an increase in speed and that I did a better job of conserving energy. My swims up until the race will all be focused on maintaining these new gains.
The rain has still not stopped and is forecast to continue throughout the day. We will also be heading to a friends house to grill out for the 4th so after I do my at home PT work I will skip my 90 minute ride and call it a day.
The rain has still not stopped and is forecast to continue throughout the day. We will also be heading to a friends house to grill out for the 4th so after I do my at home PT work I will skip my 90 minute ride and call it a day.
July 3rd - Non-stop rain
It has been raining here pretty much non-stop for 3 days. My next project might be to build an ark for Kel, the animals and me.
Today was a run day, and since the weather was hit and miss in the morning I ended up going to the Y to do my favorite thing in the whole world...run for an hour and half on the treadmill. (Please read that sentence sarcastically.) I decided to try a new ratio on the run to see how my knee would respond. I want to try to figure out how long it is going to take me to run a mile in the race because the aid stations are about a mile apart, and it would be better for my overall pace to hit those aid stations during the recovery walk portion of my intervals. I tried a 7min/3min ratio and it seemed to work pretty well. I will still have to see how it works out on the road and possibly try out one or two more options. I have to keep reminding myself that I am not concerned with how fast I complete the race, just that I actually complete the race.
The weather never got better throughout the day so my scheduled 90 minute ride became a one hour trainer ride with Kelly. Whenever I ride on the trainer I use it to simulate hills and do hard intervals anytime a set of commercials comes on the TV.
Tomorrow will be my last long pool swim of 3000 yards. I have a 90 minute ride on my schedule, but because of the forecast and the fact that it is the 4th of July holiday and there is grilling to be done, that ride will most likely be canceled.
Today was a run day, and since the weather was hit and miss in the morning I ended up going to the Y to do my favorite thing in the whole world...run for an hour and half on the treadmill. (Please read that sentence sarcastically.) I decided to try a new ratio on the run to see how my knee would respond. I want to try to figure out how long it is going to take me to run a mile in the race because the aid stations are about a mile apart, and it would be better for my overall pace to hit those aid stations during the recovery walk portion of my intervals. I tried a 7min/3min ratio and it seemed to work pretty well. I will still have to see how it works out on the road and possibly try out one or two more options. I have to keep reminding myself that I am not concerned with how fast I complete the race, just that I actually complete the race.
The weather never got better throughout the day so my scheduled 90 minute ride became a one hour trainer ride with Kelly. Whenever I ride on the trainer I use it to simulate hills and do hard intervals anytime a set of commercials comes on the TV.
Tomorrow will be my last long pool swim of 3000 yards. I have a 90 minute ride on my schedule, but because of the forecast and the fact that it is the 4th of July holiday and there is grilling to be done, that ride will most likely be canceled.
Tuesday, July 2, 2013
July 2nd - Back on the trainer
It was back to 2 workouts for the day today. I did another 3000 yard swim this morning but this time I used a workout I found in Triathlete magazine to help break up the monotony a bit. As my distance in the pool increases it gets more difficult to beat the boredom of swimming laps while staring at a black line on the bottom of the pool.
The weather report for today was a little hit or miss so I decided to do my bike session inside on the trainer. Trainer workouts are good because I have to constantly work to turn the pedals and I don't get any kind of rest. I rode for 2 and half hours which actually gives me the same benefit as riding outside for twice as long (at least this is what I have been told by people who know a lot more about cycling than I do).
Tomorrow will be a pretty tough day. I have a run planned for the morning, and Kelly and I are planning on doing a lake swim followed by a short, hard ride in Peachtree City. Hopefully the weather will cooperate, because they are forecasting another typical Georgia summer day with probable pop-up thunderstorms in the afternoon.
The weather report for today was a little hit or miss so I decided to do my bike session inside on the trainer. Trainer workouts are good because I have to constantly work to turn the pedals and I don't get any kind of rest. I rode for 2 and half hours which actually gives me the same benefit as riding outside for twice as long (at least this is what I have been told by people who know a lot more about cycling than I do).
Tomorrow will be a pretty tough day. I have a run planned for the morning, and Kelly and I are planning on doing a lake swim followed by a short, hard ride in Peachtree City. Hopefully the weather will cooperate, because they are forecasting another typical Georgia summer day with probable pop-up thunderstorms in the afternoon.
Monday, July 1, 2013
July 1st - Slacking on my PT work
I almost didn't realize it, but it hit me today that it has been a few days since I have done any of my at home PT work. My knee has been feeling really good and I have already dropped down to one at home PT session per day. Full flexion and extension are still a bit of an issue but I am seeing slow but sure improvement.
Since IMLP is only 4 weeks away it is almost time to taper. I will have one more hard week and then I will start to really decrease the intensity and duration of my workouts. In order to save my knee a bit as well I have also decided to reduce Monday to a swim only day. Weekends are usually two days of hard workouts with a brick on Saturday and a long run on Sunday that giving my legs a rest on Monday seems like a good idea.
I did a 3000 yard swim this morning and it went very well. I started with a 1000 yard straight swim with my kicking set and a few drills, and followed that up i with a 1000 yard pull buoy set. I finished up with 10x50 on 15 seconds rest, 3x100 on 1 minute rest and a 200 cool down.
I finished up the day with some core work, which I have also been neglecting:
Core 14x25
I made one more trip to the Trek store, for a couple of reasons. Kelly's bike was in for a tune up and a new front derailleur and I needed one last check on a couple of things. I ended up needing the front hub tightened and a new rear derailleur cable. My noble steed should be good to go for Lake Placid. The only thing left to do maintenance-wise is to give it one last cleaning, degreasing and lubing.
Since IMLP is only 4 weeks away it is almost time to taper. I will have one more hard week and then I will start to really decrease the intensity and duration of my workouts. In order to save my knee a bit as well I have also decided to reduce Monday to a swim only day. Weekends are usually two days of hard workouts with a brick on Saturday and a long run on Sunday that giving my legs a rest on Monday seems like a good idea.
I did a 3000 yard swim this morning and it went very well. I started with a 1000 yard straight swim with my kicking set and a few drills, and followed that up i with a 1000 yard pull buoy set. I finished up with 10x50 on 15 seconds rest, 3x100 on 1 minute rest and a 200 cool down.
I finished up the day with some core work, which I have also been neglecting:
Core 14x25
I made one more trip to the Trek store, for a couple of reasons. Kelly's bike was in for a tune up and a new front derailleur and I needed one last check on a couple of things. I ended up needing the front hub tightened and a new rear derailleur cable. My noble steed should be good to go for Lake Placid. The only thing left to do maintenance-wise is to give it one last cleaning, degreasing and lubing.
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