I'm jealous of the nice weather you guys are having. Tampa's summer is when I have to pay my dues for the fantastic winter. Today, I biked easy, then swam lots, then napped and waited for the sea breeze collision - hoping the storms worked to my favor for the run. I started at 6 pm and they rolled just to the north of me but I caught some rain, breeze, and missed the lightning a few miles away. So I was able to get in 2 x 1 mile, 2 x 1/2 mile and 2 x 1/4 mile. It was still very warm and I only managed about Z3 pace on the fast portions but that was enough for a Z4/5 heart rate with the humidity.
Overall, my weekly volume was 16,000 yards in the pool, 30 miles running, 151 miles on the bike and 2 weight sessions at Snap Fitness. Next week is my last in Get Faster which is good because the cross between volume and speed is pretty tough. And I've already picked up movies to watch for the next 3 bike sessions!
Stephen - sounds good. Let me know when you are around and we can meet for a ride, etc.
Today is swim and run (although not really supposed to run, but I am sooooo slow that I need all the work I can get). I do love swim days , I get very relaxed after a swim work out. Will be swimming with the local Masters team. Did a weight workout this morning, that always works me over pretty good.
Work weekend this past weekend so did easy ride (80 minutes Z2) on trainer Sat Am and easy run (5 miles Z2 pace with Z3 HR). Started HIM plan today. Here's the good, the bad, and the ugly.
The Good was the swim this morning. Main sets were 16 x 100s with various amount of sprinting involved. Then 2 x 300 at T-pace + 3secs. The 100s were not pleasant because I hate sprinting in the pool. The 300s were sweet. T-pace is about 1:15 for me so I thought I would swim relaxed and try to average 1:17-1:18. Instead it was 1:13-1:14 per hundred. Felt smooth.
The Bad - 89 degrees this afternoon for my run of 4x800 Z4. Hot, sunny, Humid. Beautiful day...unless you have to run.
The Ugly - Pace for the 4x800 was 6:57, 7:33, 7:36, 7:40. Paces getting slower and HR getting higher. Couldn't keep my HR out of Z5.
Gonna be a great summer!
Craig, just keep running. Coach Rich advocates frequency for run endurance and durability. You're on the right track.
Did the run after swimming yesterday, man am I sore today. Lots of foot rolling to unlock the calf and knee. I have the bike and then hill repeats today. Should be interesting. I will do them as a brick after work tonight.
@ Jay - I'll take your ugly paces! You just did the first one too fast leading to the deterioration. @ Craig - I love it when I'm sore because I know I'm working. It doesn't happen as much as I've gotten older which I attribute to a reduction in my ability to dig really deep.
Here's my week so far: Mon AM - 3000 yards swim with main sets as assigned. Mon PM - 35 mins at Snap Fitness then 4 mile JOG. I didn't look at my Garmin until the end and was actually running 20-30 seconds slower than I felt. Ugh. Tue AM - 30 miles on the drainer. Nailed the 7 x 2 min VO2. Doing more at higher watts...gotta love it. Felt great and did 25 mins Z3 after the intervals.
Monday, I took the day off, skipped the swim and went to the movies with my daughter. Mad Max, talk about intensity.
today, Ran to the Bridge over the Mighty Mississippi and ran some hill repeats. I skipped the bounding and just sprinted up the hills because I still have heel pain and I think the bounding could make it worse.
Tonight, with temps in the low 50s, I decided on the trainer. Hit my 6 1.5 vo2s right on. Felt strong.
I should ride in the 50s so that I will be ready for Louisville in october.
Hi Guys - been on the AGF since April, just found the new thread. Did my Vo2 Max intervals yesterday. Gonna swim/run brick it today. Looking forward to staying motivated with group.
Did the bike last night and it went well. I hit my Z4 power for 2x20' (I really do not like the 20's, they tax my me mentally, but are very necessary for an IM). The hill repeats did not go as well when done right after the bike, but no points are given for form, just results. I am looking forward to the swim tonight, but the run will be difficult. So, on it goes.
Keep up the good work guys and I am glad I'm not the only one that bags a workout every now and then. Good work Stephan.
Welcome Josiah. I don't have Strava so won't be joining you, but we will connect here. I did my bike and run today, wow that was really hard. Did all on empty stomach and now have my cranky pants on. Going to eat and take a nap that should help. The bike was 2X20 at z4 followed by a 3X1mi run at z4. Only got two of the miles in before I blew my engine, but 2 is better than none. Headed up to Tahoe for Memorial Day Weekend and will train up there weather permitting (i.e. not snowing - I don' ride in the snow 'cause the chains don't fit). Have a great and safe weekend fellow GFers.
2 days left in the Get Faster for me. Today I swam 3100 yards, ran 3.4 miles and hit the weights for 30 mins.
Tomorrow's line up is this:
9am - 1 mile open water swim race at Clearwater Beach. 10:15 am - 5K race at Clearwater Beach. This will be more like a tempo effort. It ought to be good and hot by then! 6pm - after I recover from the previous fun, assigned bike workout on the drainer extended to 3 hours to watch "Sparticus"
Last day for me. I raced the Hooters 1 mile ocean swim yesterday followed by a beach 5K race starting at 1015. The Gulf water was 86 degrees and the air temperature higher. Running on the beach through the sand and dodging thousands of people out starting their weekend was HARD. After recovering from that beating, I got on the drainer last night for 3 hours that included 5 x 10 mins Z4 then 5 x 10 mins Z3.
So I'm whooped today. I'm going to swim, then bike, then run today, but it will all be easy. I'm 5 weeks out from ITU worlds now and about to start the final volume surge. Best of luck in your summer races!!
Added my first open water swim today. Water temp was 62 degrees. Rainy day here in Wisconsin. Ran 80 minutes at the YMCA on a treadmill. Hit my 2 x 1 mile, 2 x .5 z4, and ran the rest at z2.
Yesterday was gorgeous. Went over the Olympic Trinona Course 2x on the Bike. Feel ready for that race in two weeks.
Paul- that sounds like a busy weekend. Will look forward to following your results this summer until we meet in Louisville. Stephan - I wish I could ride like that. Sounds like you are ready.
I just finished Week 9 of Int HIM ( my first week after GF). Did 7000yds swimming, 7:45 on the bike, and 16 miles of running. I'm beat. Looked back at my training log from last year when I trained for Raleigh 70.3 (pre-EN). Had no idea what I was doing. My Monthly averages were 16,000 swim, 15 hours on bike and 55 miles running. I'm half way there after one week.
Welcome to the others. Sorry to hijack this thread with my HIM training but have been here for a few months with Paul and Stephan. Just trying to hang on for a little motivation.
I've been taking my Mondays off. Not today since it was a holiday. Called a roadie friend and took my road bike out with him. Felt great on the first half of the ride. Coming back the last 20 miles into 20 plus winds, I bonked. good thing he pulled me.
Got back from holiday weekend in Tahoe yesterday. Weather was horrible for training. Cold and rainy with thunder showers so had to hack the heck out of the training since the outdoor pool was closed during the thunder showers, the hail made biking dangerous, and the running very uncomfortable. Did manage to get in most of the training, but it was indoors and not always of the duration necessary. Glad to be back in Sac. Weather is beautiful here and will be doing a run swim today.
Craig- Bummer about Tahoe. Of course, it's gonna be perfect up there the rest of the week I'm doing 4x1 z4 miles and some pool work at the new Lifetime Roseville - 25 meters where I use to swim 25 yards, my goal is to hit the number goals in meters from now on.
My Schedule is off, so I'm going to tweak things a bit. Did my Monday swim yesterday and skipped any running since my legs were shot from the extended weekend.
Today, I will do my 3 x 1 mile run z4 at the lake, and then ride with the local tri group on a 26 mile course at mostly recovery pace, but will push a few vo2s on hills.
More bad news for my training. I contracted a viral infection which settled in my left ear leaving me with a case of vertigo. Never had that before. Sure plays havoc with your ability to just stand up let alone run, swim or bike. So have had to take it easy the last few days, but hopefully I will get back into the swing of things this weekend. It does seem to be subsiding. My fingers are crossed. The rest of you guys keep up the good work.
Craig, sorry to hear about your ongoing struggles. Hopefully, things are on the up and up soon.
Yesterday I ran an easy run of 45 minutes with some strides. Skipped the swim to go to the lake this morning. I just did some easy laps with some newbie triathletes..and was going to do a hard effort ride afterwards....but.... the weather has turned here and it is rainy, windy and cold again. I wimped out and am at home typing on the computer to you guys. I plan on doing something later today, just need to get my mojo back. I'm shivering at the moment.
Big week last week. I managed all workouts and got in a couple extra swims. I believe that was my highest TSS since last years IM training.
This week will be a challenge. I'm headed to Hong Kong for four days, so I have changed my bikes back to back to back. I will only be able to run while in HK.
Air is still clean here in Shanghai, weather has been warm. Good Monday to everyone.
Well, we got through the month of May. Been a good month overall for many of us.
I finished off the weekend feeling fairly fatigued. I did have that extra long ride on Monday because it was a holiday and I think that contributed to the fatigue factor by the end of the week. Yesterday got in a more relaxed swim and felt strong on my run of 60 minutes. I took a workout from the short course training plan and put in 3 x 3' z5 work and then ran the rest at zone 1,2 and finished with a mile in zone 3.
Race week. My first race of season Olympic coming up.
It's a wrap for me - week 8 done on on Sunday. Now a rest day before testing begins! Sat I finllay nailed over 20mph on a 2 1/2 hour course I've been chasing for 2 years. Sun managed 4 x1mile z4 but it hurt. Good luck to all. Now on to 70.3 Santa Cruz Training to start back half of the year.
Hooray. Back to training. Swam on Mon. Flip turns were really interesting with vertigo. No need for recreational drugs with this stuff. Rode yesterday with a run after. Bagged the hill repeats in favor for a 45 min tempo run. Went well, so I will try some mile repeats today and see how I respond when pushing a little.
Stephen and Josiah good luck in your upcoming races. I am here for another 4 weeks if you need me.
I just finished a very abbreviated Week 10 of HIM and did a 5 mile swim with my son on Sunday. Back in the saddle again this week. I'm gonna head over to Summer HIM forum and start one for my HIM in August. Good luck to all and thanks for letting me hang out here for a few extra weeks.
Craig- I had an inner-ear thing for a while and I did open turns in the pool to avoid flipping out. Garmin won't recognize laps, but might be worth considering as a last resort.
I did my VO2 Max ( 17 pt bump) & FTP (10 pt bump) tests yesterday. I'm still Joe average, but it's progress!
Comments
Overall, my weekly volume was 16,000 yards in the pool, 30 miles running, 151 miles on the bike and 2 weight sessions at Snap Fitness. Next week is my last in Get Faster which is good because the cross between volume and speed is pretty tough. And I've already picked up movies to watch for the next 3 bike sessions!
Today is swim and run (although not really supposed to run, but I am sooooo slow that I need all the work I can get). I do love swim days , I get very relaxed after a swim work out. Will be swimming with the local Masters team. Did a weight workout this morning, that always works me over pretty good.
The Good was the swim this morning. Main sets were 16 x 100s with various amount of sprinting involved. Then 2 x 300 at T-pace + 3secs. The 100s were not pleasant because I hate sprinting in the pool. The 300s were sweet. T-pace is about 1:15 for me so I thought I would swim relaxed and try to average 1:17-1:18. Instead it was 1:13-1:14 per hundred. Felt smooth.
The Bad - 89 degrees this afternoon for my run of 4x800 Z4. Hot, sunny, Humid. Beautiful day...unless you have to run.
The Ugly - Pace for the 4x800 was 6:57, 7:33, 7:36, 7:40. Paces getting slower and HR getting higher. Couldn't keep my HR out of Z5.
Gonna be a great summer!
Craig, just keep running. Coach Rich advocates frequency for run endurance and durability. You're on the right track.
@ Craig - I love it when I'm sore because I know I'm working. It doesn't happen as much as I've gotten older which I attribute to a reduction in my ability to dig really deep.
Here's my week so far:
Mon AM - 3000 yards swim with main sets as assigned.
Mon PM - 35 mins at Snap Fitness then 4 mile JOG. I didn't look at my Garmin until the end and was actually running 20-30 seconds slower than I felt. Ugh.
Tue AM - 30 miles on the drainer. Nailed the 7 x 2 min VO2. Doing more at higher watts...gotta love it. Felt great and did 25 mins Z3 after the intervals.
Way to go everyone.
Monday, I took the day off, skipped the swim and went to the movies with my daughter. Mad Max, talk about intensity.
today, Ran to the Bridge over the Mighty Mississippi and ran some hill repeats. I skipped the bounding and just sprinted up the hills because I still have heel pain and I think the bounding could make it worse.
Tonight, with temps in the low 50s, I decided on the trainer. Hit my 6 1.5 vo2s right on. Felt strong.
I should ride in the 50s so that I will be ready for Louisville in october.
Hi Guys - been on the AGF since April, just found the new thread. Did my Vo2 Max intervals yesterday. Gonna swim/run brick it today. Looking forward to staying motivated with group.
Also, let's connect on Strava; I'm Earl Grey.
Cheers!
Keep up the good work guys and I am glad I'm not the only one that bags a workout every now and then. Good work Stephan.
Got up early this morning and swam 4000 yards including 5 x 500 as my main set. Did a short 2.5 mile brick run since I have a company dinner tonight.
Hi Earl Grey, sent you an invite on Strava.
Joined a local 20k tt yesterday and hit 294 Watts for the 34 minutes. FTP is 296 so felt good on that.
Today got in an easy run with some strides and 5 x 400 swim. Looks like you guys are swimming more than me,, need to up the volume.
Tomorrow, going out with the local Tri team and riding the Trinona Olympic bike route twice. Weather is good tomorrow, turning rainy Sunday.
Tomorrow's line up is this:
9am - 1 mile open water swim race at Clearwater Beach.
10:15 am - 5K race at Clearwater Beach. This will be more like a tempo effort. It ought to be good and hot by then!
6pm - after I recover from the previous fun, assigned bike workout on the drainer extended to 3 hours to watch "Sparticus"
Week one complete of the GF plan. Very tired today, could just be the Shanghai air.
So I'm whooped today. I'm going to swim, then bike, then run today, but it will all be easy. I'm 5 weeks out from ITU worlds now and about to start the final volume surge. Best of luck in your summer races!!
So, just finished week 5 of Get Faster.
Added my first open water swim today. Water temp was 62 degrees. Rainy day here in Wisconsin. Ran 80 minutes at the YMCA on a treadmill. Hit my 2 x 1 mile, 2 x .5 z4, and ran the rest at z2.
Yesterday was gorgeous. Went over the Olympic Trinona Course 2x on the Bike. Feel ready for that race in two weeks.
I am finishing my Run Focus this week coming up and start the GF with week one starting 1 June. Looking forward to keeping the mojo going!
Stephan - I wish I could ride like that. Sounds like you are ready.
I just finished Week 9 of Int HIM ( my first week after GF). Did 7000yds swimming, 7:45 on the bike, and 16 miles of running. I'm beat. Looked back at my training log from last year when I trained for Raleigh 70.3 (pre-EN). Had no idea what I was doing. My Monthly averages were 16,000 swim, 15 hours on bike and 55 miles running. I'm half way there after one week.
Welcome to the others. Sorry to hijack this thread with my HIM training but have been here for a few months with Paul and Stephan. Just trying to hang on for a little motivation.
I've been taking my Mondays off. Not today since it was a holiday. Called a roadie friend and took my road bike out with him. Felt great on the first half of the ride. Coming back the last 20 miles into 20 plus winds, I bonked. good thing he pulled me.
https://www.strava.com/activities/311768231Good week so far. Air in Shanghai is clean!
Yesterday rode the bike down to the bridge to do hill repeats, can't do them on Tuesdays. Got the swim in last night.
Today the cycling group had a TT event at 5:40am. I used it as my 2 X15 ride. Battery died in the power meter so I just pedaled hard.
Here are some of my Strava links:
https://www.strava.com/activities/311854032
https://www.strava.com/activities/311146659
https://www.strava.com/activities/311127664
Craig- Bummer about Tahoe. Of course, it's gonna be perfect up there the rest of the week
I'm doing 4x1 z4 miles and some pool work at the new Lifetime Roseville - 25 meters where I use to swim 25 yards, my goal is to hit the number goals in meters from now on.
My Schedule is off, so I'm going to tweak things a bit. Did my Monday swim yesterday and skipped any running since my legs were shot from the extended weekend.
Today, I will do my 3 x 1 mile run z4 at the lake, and then ride with the local tri group on a 26 mile course at mostly recovery pace, but will push a few vo2s on hills.
Craig, sorry to hear about your ongoing struggles. Hopefully, things are on the up and up soon.
Yesterday I ran an easy run of 45 minutes with some strides. Skipped the swim to go to the lake this morning. I just did some easy laps with some newbie triathletes..and was going to do a hard effort ride afterwards....but.... the weather has turned here and it is rainy, windy and cold again. I wimped out and am at home typing on the computer to you guys. I plan on doing something later today, just need to get my mojo back. I'm shivering at the moment.
First race next weekend, Olympic, Trinona.
Big week last week. I managed all workouts and got in a couple extra swims. I believe that was my highest TSS since last years IM training.
This week will be a challenge. I'm headed to Hong Kong for four days, so I have changed my bikes back to back to back. I will only be able to run while in HK.
Air is still clean here in Shanghai, weather has been warm. Good Monday to everyone.
Well, we got through the month of May. Been a good month overall for many of us.
I finished off the weekend feeling fairly fatigued. I did have that extra long ride on Monday because it was a holiday and I think that contributed to the fatigue factor by the end of the week. Yesterday got in a more relaxed swim and felt strong on my run of 60 minutes. I took a workout from the short course training plan and put in 3 x 3' z5 work and then ran the rest at zone 1,2 and finished with a mile in zone 3.
Race week. My first race of season Olympic coming up.
Cheers!
Stephen and Josiah good luck in your upcoming races. I am here for another 4 weeks if you need me.
Craig- I had an inner-ear thing for a while and I did open turns in the pool to avoid flipping out. Garmin won't recognize laps, but might be worth considering as a last resort.
I did my VO2 Max ( 17 pt bump) & FTP (10 pt bump) tests yesterday. I'm still Joe average, but it's progress!