Get Faster Week 2 Wednesday Swim Workout Ladder

Back to the pool today. I had the following workout. My T-Pace is 1:45

WU: 400 – free, pull, kick, free

MS1:
100 (10″) @ T-pace – nailed it at 1:44
200 (20″) @ T-pace – Fell behind somehow swimming a 1:47 pace
300 (30″) @ T-pace – back on track at 1:45
400 (60″) @ T-pace – finished strong at 1:45
300 (20″) @ T-pace minus 2″” – missed this by dropping only one second and not two
200 (20″) @ T-pace minus 3″” – swam 1:39 so was way down cutting 6 seconds off
100 Sprint Set – Swam 1:38 so much better
Total: 1600
I added 100 of kicking just to cool down a bit.
Total: 2100

Feeling much better in the water. Things are slowly coming back bit by bit. Feeling much better today compared to the super soreness I felt yesterday.

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Get Faster Week 2: Tuesday Night Bike Workout 2×15

Tuesday night I jumped on the bike as the kids went to bed and Amanda was on the couch sick. This is my fourth workout in two days. My legs were quite sore from running so I was not sure how things were going to go.

My workout was the following

WU: 10-15′, then 3 x 1′ (1′) @ Zone4/Hard, to open up your legs. 
MS: 2 x 15′ (4′) @ 95-100%/Zone4/Hard.
CD: 5-10′ @ 65-70%/Zone1/Easy

I popped in the movie, Perks of Being a Wallflower, and took off. The movie is great so far as well as the workout. The bike workout really loosened up my legs and took away any soreness that I had.

I had to hit my Zone 4 power of 210-221. I was able to do just that. My legs were tired, but in a good way. It felt good to get in another workout.

The hardest thing I have to deal right now is always being hungry. I forgot how during my training I always want to eat. After the bike workout I pigged out right before bed eating chips, peanut butter and jelly sandwich, grapefruit juice, water, crackers, and jelly beans. I then crashed hard and slept all night and missed out on Amanda puking her brains out all night.

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Get Faster Week 2: 2 Run workouts in 12 hours

I am back in the game people!

Monday morning I got my swim on.

Monday evening before Amanda had to tutor I jumped outside and completed an interval run workout.

The workout called for
MS: 2 x 1 mile (4′) @ TP/z4/Hard. 

My zone 4 pace right now is a slow 7:35, but you have to start somewhere. Despite not being where I want things, this is far from easy for me. I did a nice mile warm up and started off. It was nice to run in the sunshine, but the wind was rough and gave me a wonderful earache afterwards.

The first mile interval I nailed running a 7:29 pace. I was right on track. I felt pretty good. I did the four minute rest and set out for the second interval. I ran 7:28, but during this mile my quads became sore and tight. I can tell I am out of shape. I knew that continuing the run for a total of 60 minutes was not in the cards for me. It is about quality over quantity at this stage in my training and no use to risk injury. I also knew I wanted to run in the morning so I cut the course short and headed home to finish under 5 miles in less than 40 minutes.

I came home and stretched, but knew I would be sore. My ankles hurt the worst! They are tender.

This morning(Tuesday) I headed to the Y for the 6B46 group run. It was just Jane and we took off and had a great talk. I had a hard time talking and breathing, but once I settled it was much better. I still am getting back in shape. My legs were sore from the run, but it felt good to battle through and loosen them up. I talked a bit about this new book out on training and fitness and we talked family life. It was a good run.

So, in less than 13 hours I knocked out two runs. I have barely ran two times in a week in the last six weeks. As the day wore on I became super sore.

Tonight I jump on the bike for a bike workout. This shall prove interesting to see how the legs adapt. A couple days of double workouts before heading out of town and giving the body a break. I forgot how sore you feel when working to get back into not only shape, but race shape. There are two major differences between the two. Each week I continue to work on better eating. I have to go in stages in order not to burn out.

I will report back in a few hours after my bike workout when the kids go to bed. Until then……..

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Training Day 8: Get Faster Block – Week 2 Swim

Here is my workout I knocked out this morning. Felt much better in the pool this morning. I have not had time to look at my swim times, but worked hard on pushing pace while maintaining form. I did not fatigue as bad throughout this session.

WU: 400 – 100 Free, 100 pull, 100 kick, 100 free

MS1: 8 x 100 (30″), as 50 Sprint, 50 Easy 8 x 50 (15″”) as 25 Sprint, 25 Easy 100 Sprint 
Set Total: 1300 
*During this set the pool became busy and we had to circle swim. During my easy sets I had to swim super easy to not run into the lap swimmers I was in a lane with. A bit frustrating because it was clear I was the only one in the entire pool doing speed sets and he still chose my lane. It worked out well and we had to adjust, but that is life.

MS2: 2 x 200 (20″), any pace you like, counting strokes and focusing on form. Set Total: 400
I did one set with pull buoy to work on technique. However, I only swam 150 yards as I was messed up with the circle swimming. My next set was 250 doing just free working on really holding my position.

CD: 100 easy Total: ~2200 

Tonight I plan on doing a run workout to get my mile intervals in. I will be doubling up these next few days to get my workouts in before being out of town.

My weigh in this morning was not too terrible. Despite eating a mass amount of food and candy this weekend I was still able to knock out .5 of a pound. I am hoping for better results this week by staying the course much better than last week. I did not eat the best, but am merging towards cleaner eating in stages 🙂

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Training Day 6&7: Get Faster Block, Rest, Food, and Cycling

Saturday I was to get in an interval run, but with the late night of attending Green Day the night before and preparations for Easter at our house I did not get the run in. To be honest I was okay with it because my body was sore from the first week back into training. I cannot get in the habit of skipping workouts, but at the same time talking with my coach I have to ease back into routine and training to get back on the bus.

Today, I attempted the bike and run workout. The bike workout called for the following over a two hour period. I was not able to ride for two hours, but I was not expecting to be able to hold the bike for 120 minutes the first week back. I also did not get the run in. It just did not work in the schedule. I typically workout early in the morning, but today being Easter I did not want to be out running or riding when the kids woke up for their Easter egg hunt.

Here is what I knocked out in the bike workout. I hit all my marks to day which felt good. My legs were twitching by the end.

WU: 10-15′, then 3 x 1′ (1′) @ Zone4/Hard, to open up your legs.
MS1: 2 x 15′ (4′) @ 95-100%/Zone4/Hard.
MS2: 8′ of “”ON”” time This set is a Vo2Max set — ride equal parts of “”ON”” and “”OFF”” time. ON is at 120%/Zone5/Hard. OFF is at 65%/Zone1/Easy.

So for my first week back after a six week block on grossness I feel pretty good. I missed two workouts which happened to both be running. I still hate running. I don’t know why I hate it so bad, but I do. I have hated it for about 1.5 years now. The nice weather will hopefully bring me back. Overall, a good week. I completed all tests to see how much I lost and how much I need to work to get back on track. I hit up a few more good workouts this week with this 90 minute ride.
Below are my test results. Nothing amazing, but by sharing I am hoping it will keep me fueled to improve all my times. This week is a huge week of training. I am hoping to get everything in and not miss any workouts. I am out of town for two days this week so that will be a bit challenging, but I will hopefully make it all work.
I really dread stepping on the scale tomorrow. The numbers won’t be as good as all the eating I have done, but this was a great weekend with family and friends and well worth it. Off to bed to get ready for a big swim workout, first day back after spring break to teaching and night run.

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Training Day 5: Get Faster Block, Friday Swim Workout

I thought my arms would fall off.

Any why did nobody remind me how terrible 200 yard intervals are?

Aside from that I love swim workouts. It is a shock about the work involved to get back into shape. This whole week has been a real eye opener.

Today I had the following workout

WU: 400 MS1: 200, as 50 sprint, 150 easy, 20″ rest 200, as 100 sprint, 100 easy, 20″ rest 200 sprint, straight into an easy 50 Repeat two more times Set Total: 1800 MS2: 400, any pace you like, counting strokes and focusing on form CD: 100 easy Total: 2700

My warmup I did the following: 100 free, 100 pull, 100 kick(that long 2 minute rest on my watch!), and 100 free.

MS1: These were brutal. Not going to lie.
50 sprint, 150 easy – This was not bad, but a reminder on how swimming fast takes it out of you. I could handle this one.

100 sprint, 100 easy – This one I could always feel on the 75 yard mark and had to hold one for the last 25 sprint.

200 sprint – Not sure I could call my swim for this a sprint, but I swam as fast as I could for this distance. I was reminded of the terrible feeling of dead legs, lactic acid, heavy breathing,  and all while underwater. I hate it!

After each of these sets I only had a 20 second rest which flies by amazingly fast when you want to rest. If only time went this fast when running.

I did have to take breaks between each of the three rounds of this workout. I could not go back into the top again without a breather. I am out of shape and had to adjust. I tried to limit is a bit, but it is what it is. I had to do three rounds of what I mentioned above.

MS2: I did adjust this a bit. I overswam one of these sessions and added two 50’s in between each of the three rounds. By this point my legs were dragging and my arms felt like they would fall off. I did 100 kick, 150 pull, and 100 free to wrap up.

All in all I swam 2700 yards and my total time with rests was 54:39. Not too bad for next to zero swimming in the past 5 months. Woo Ha!

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Training Day 4: Get Faster Block, Run Test

Holy Dry Heave Batman!

I knew I was out of shape after seeing my times in the pool and bike this week. I knew my run would be the worst. I was not ready for how terrible my body would feel. I apologize to the house I was dry heaving in front of after my run as I tried to regain some composure to jog home for my cool down.

On Feb. 6th I ran a sub 20 minute 5K on a treadmill

Out Season Week 14 Run Test 2/6/13 – http://coffeeforthebrain.blogspot.com/2013/02/out-season-week-14-reflection-and-run.html

Today I was not quite there. I was right where I thought I would end up.

I did about a mile warm up and then right at 53rd I took off for the test. I started off good running a sub 7 minute mile the first mile, but things continued to slow a bit. I refused to look at my watch and just run. I did not want to get into a mental battle with the distance. About halfway through I felt my body slowly smack into the wall and begin to slide down it. I was able to hang out to finish with a 23:07 time in 3.23. I did run a bit over the 5K time.

Regardless I have lost major ground.

Back when I started training in November of 2012 after a long break in the action my progress over the out season was

Here is my Out Season Test Recap

Week 1: My time was 20:52 with a 6:43 pace
Week 8: My time was 20:33 with a 6:37 pace.
Week 14: My time was 19:28 with a 6:17 pace

I sit here today looking at my time of 23:07 and vDot of 44.09 and I am really behind. It will come back. I know it will, but this is frustrating because I look at where I was. Today I could barely sustain this and it was not that long ago I was cranking about intervals faster than this pace while watching Netflix. It is all good motivation to not fall behind.

The numbers never lie and this has been a great reality check. 

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Training Day 2: Get Faster Block, Bike Test

Well, I knew going into this bike test that I was not going to be happy with my numbers. My lack of doing pretty much anything the last six weeks is showing up. However, it is an incentive to get back on track.

I was planning on riding this morning, but I was tired so I slept in a bit. I am on Spring Break so I knew I had time to get it done during the day.

After finally getting Ava down for a nap I jumped on the bike. It did not take long for my butt to get sore. I lost my tolerance for the little bike seat. Being a tad overweight is just adding more pressure to the good old boys.

Here is my data from the end of my out season back in February

Out Season Week 14 Bike Test 2/4/13 – http://coffeeforthebrain.blogspot.com/2013/02/out-season-week14-bike-test-go-boom.html

Here are my previous results

Week 1: 24.9 mph 40 minute test @ 149 HR

Week 5: I converted to Power and tested again
VO2: 245
FTP: 202

Week 8:
VO2: 270
FTP: 215

February 4th (end of out season block) Week 14
VO2: 288
FTP: 95% of 252 = 239

Today was a bit discouraging, but I have nobody to blame but myself

Get Faster Week 1
VO2: 274

This is not terrible. A bit of a drop from February, but higher than my week 8 results when in full training mode.

FTP: 95% of 233 = 221.35

My conditioning is terrible and I just could not hold on. I gradually got faster when you check the chart, but you can see to many ups and downs throughout. This can only get better.

I am in a alright place. I have my work cut out for myself if I want to hit my goals of new PR’s this year. This has been another wake up call!

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Training Day 1: Get Faster Block, Swim T-Test and Preparing for the Season

I am back. I thought I was a back a few weeks ago, but just did not have the mojo to be real about things. I have been off the beaten path for about 6 weeks now getting in a few runs here and there, but basically I have lost everything I worked so hard at during my 14 week outseason.

Today I return. Today I have things mapped out. I have a vision. I have goals. I will share my season soon once I finalize the plans, but I think I will be ready.

Today despite being my spring break I was up at 4 am getting ready for the first day back. I have to establish all my base lines to figure out my training zones for the future workouts. Today was the swim test. I have only swam maybe 3 times this year so my hopes were not great. Before jumping in the pool I did weigh in and take a few snapshots of my body. I always find it useful to do this so as the season progresses and I have those times when I don’t feel like things are paying off I can see my progress and remind myself that it works.

It felt good to be in the pool. Using my new Garmin watch is awesome because I no longer have to count laps. My watch does it all. The only thing it does not do is record when I kick with a board. The workout states 1600, but it was really 1800.

I warmed up doing: 100 free, 100 pull, 100 kick, 100 free, 100 pull. I then did the test which is a 1000 yard swim. This will establish my T-Pace which is my time per 100. This will drive my swim workouts in terms of what pace I should swim for the structured aspects of training and trying to become faster. Technique is everything in swimming. However, my technique work days are behind me and now it is more about fitness. Race season is right around the corner.

I am pretty happy with these results. I did this test in February and swam 17:05. 
My time this test was 17:30 so I lost about 25 seconds which is not terrible considering how disgusting I have eaten and how poorly I have treated my body.

I won’t lie, looking back at where I was this time of year last year is frustrating. I have blog posts where I was crushing goals and setting new PR’s in the pool and the bike and run. I was swimming 3000 yards a workout in March last year. I cannot let the past bother me.

In some respects I think I might be better off in the situation I am in. Last year I felt like I had peaked too early in the season and by the time my races came around I was burning out and on my way down the mountain. Perhaps by starting later in the season I will be peak when needed. Who knows. I am excited to push my limits and mind. I am excited to continue to learn and grow in my fitness and training. I learned a lot last year and suffered from some serious mistakes. I am sure I will have these moments again, but in then I hope to be fitter, faster, stronger, and creating some new PR’s.

Now the real test begins. Being home and not eating garbage food all day!

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Ironman Training Slump: What is going on?

I am currently in week 3 of a 6 week bike focused block of training. This comes after my 14 week out season where I made huge strides in the bike and run. However, I have fallen apart big time the last three weeks only working out a few times, battling an injury, and having zero desire to train and workout.

What is going on?

I honestly don’t know. I have a lot on my plate, but so does everyone else. I have been incredibly tired lately. Actually, fatigued is more like. I feel exhausted all the time feeling tired down to my bones. Amanda suggested seeing a doctor. That might be in the cards if I don’t shake this soon. Not sure what is going on, but it needs to change.

It will change. We have our ups and downs. I have plans for a big season this year, but right now I am struggling just to find energy to make it through the day.

So, that is where I am. It is where I have been and the reason my training updates have not been around.

Time to find myself and resolve some issues and hopefully get back on track.

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