Midweek Exercise Update

To help hold myself accountable I am back to sharing my exercise in the quest to get back into the shape I was once in this time last year.

Monday – I started back to running. I need to find the joy I once had with running. I think I burned myself out from running by worrying about pace and time and splits all the time. I need to get back to just remembering the simple joy of running. One foot in front of the other.

I am jumping into a marathon plan, but not worry about pace, time, or actually even running a marathon. I needed a basic structure to follow to give me some guidance.

I ran 4 miles which was a great starting distance to get back into the swing of things. It helps to have Chad running with me so we can keep things easy and allow us to just chat about stuff. This really helps pass the time and keeps you out of your own head.

Tuesday – After an open water swim Sunday I knew I had some more work to do in the pool. Swimming is probably my strongest sport right now as I  have not missed a swim workout in a while.
Today I decided to mix it up and did a workout I saw in Triathlon magazine to do something completely different from what I have been doing. This was a tough workout. I have not crossed the 3000 yard swim barrier in a very, very long time.

800 warm up – 200 free, 200 kick x2
12 x 25 on :30 working on descent of stroke count – My stroke count was high hovering at 15-16. I was able to get that down to 13-14 by the end. This is way too high.
500 – 25 fast/75 normal – This was a gasser
4 x 150 on 3:00 – I did one set free, one kick, one free, one kick to work on swimming with tired legs
500 pull with 3/5/7 breathing – I did 50 at 3 breath, 50 at 5, 50 at 7, etc. 7 was a tough. I hate that panic feeling of not having oxygen. It was good for me to work on this.
8 x 50 – 3 fast at every :50 and 4th one easy at 1:10 – It is amazing how fast the time goes between sets. I would finish roughly around 40 seconds so the 10 seconds flies by.
100 cool down kick

Wednesday – Today was another 4 mile run. Felt much better despite more humidity and heat. Feels good to get out and run. I don’t always want to do the run in the morning, but feel really good afterwards.

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Thursday Run and Friday Rest

Below you find my track run session that I did Thursday morning.

Last night I fell asleep at 8 pm. I was exhausted. I woke up this morning and instead of training like I needed to do I had to get a video all prepped for my 5th grade students that I did not get done due to falling asleep so early.

Perhaps a day of rest my first week back is a smart thing. I look forward to getting out for a longer run this weekend and hopefully getting my bike back so I can ride.

MS: 2 x 800 (2′), 1 x 1 mile (2′) @ z4/TP/Hard.
Coach Notes: WU and Main Set only. Can extend to 60′ if you feel good.

!. 800 @ 7:35
2. 800 @ 7:31
3. 1600 @ 7:33 

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18 Weeks Until Rev3 – Swim workout #2

Whew doggies! I slept terrible last night and was beyond tired and sore this morning. I hate to really fight the urge to skip, but finally at 4:40 I got up to get this done!

I am glad I did because I feel much better. I need to work on my mindset to fight through not wanting to get up and be lazy. I know the first few weeks will be the hardest, but once I get my groove back I will be fine.

I hit up the pool again today since my bike is in the shop. This week will be run and swim focused. I was sore from the run yesterday so decided to skip the planned run and swim instead to be safe and not risk injury. I will run tomorrow instead of a bike workout and be right on track.

Here is what I did today. Most happy with the 6 x 100 where I swam each one faster. I was enjoying see my times go down each lap.

My biggest focus right now are my feet and keeping them up on the surface of the water. My feet sink big time. Every lap that is all I am focusing on. I hope to get this fixed over the next few weeks and then move to another aspect of my swim that needs work – rolling!

WU: 500
MS1: 100, 200, 300, 200, 100, with 20″ rest between each. Count strokes on all ODD number laps, as a tool to help you focus on form. Set Total: 900;
MS2: 6 x 100 (20″), negative split Set Total: 600;
MS3: 8 x 25 (20″) Hard, but keeping the same stroke counts you’ve held consistently above. Set Total: 200.
CD: 100-200 easy. Total: 2400
Coach Notes: Technique Focus: head position — neutral head position, not looking up or down; breath straight to the side, to 9 or 3, with no head lift. Think “one goggle out,” minimizing head roll.

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Running is so hard! 18 weeks until Rev3

Got up this morning for my run.

Yep, I am sure I was not pretty looking this morning.

Run gear was a bit snug

I was breathing as if I was in labor

And I was not moving fast

And I realized I counted wrong and only have 18 weeks instead of 19 weeks until Rev3

Happy Tuesday!

My run workout today consisted of

MS: 2 x 10′ (3′) @ z3/HMP/ModHard. Remainder of time z1/LRP/Easy to z2/MP/Steady. 

I did a 10 minute warmup and then hit my strides. My Z3 is right around 7:47, but today I was happy to be right around 8 minute mile pace. It will get there. The rolling hills kick my booty today

Here is Episode 7 of the Getting It Done Journey

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Ironman Journey Resumes after 3 month of Nothing, Rev3 Cedar Point Here I Come

Alright, I have hit the highs and lows of motivation, training, and nutrition the last six months. I hit an all time high of fitness from Nov – Jan. I hit an all time low from Feb – May doing nothing and being a mess.

Back in October of 2012 I started this journey to complete my first 140.6 triathlon.

I am back. I have 19 weeks to get ready for Rev3 Cedar Point.

Last night I attended swim clinic to find what I need to work on after a long time of no swimming.

Today I hit up the pool for a technique swim

My training has completely changed due to me not following my plan set by my coach. I am now on a 20 week Ironman plan. These next four weeks are just about getting back in the groove.

I will have another 4 week block and then a 12 week intense, locked in training block to get ready.

Today I did the following

Warm Up – 100 free, 100 pull, 100 kick hard, 100 paddles

Drill Propulsion Progression
MS: 2 x 50 (15″) Swim Golf; 2 x 50 (15″) for each of the six Propulsion Progression Drills; 2 x 50 (15″) Swim Golf. Focus Swimming: 2 x 50 (15″), focus on front quadrant: lead hand is extending until recovering hand is about at your ear. 2 x 50 (15″), focus on catch: think “finger tips down. 2 x 50 (15”), focus on catch: think “over the barrel.” 2 x 50 (15″), focus on best form you can maintain. 2 x 50 (15″) Swim Golf.

I wrapped up with 100 kick, 100 paddles, and 200 free set.

Total: ~1800

I will be sore tomorrow. I was sore this morning.

Here is Ironman Journey Episode 6

You can catch the first five episodes here -http://coffeeforthebrain.blogspot.com/p/1406-triathlon-video-journey.html

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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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