I'm trying to find an Optimal trainng week. This week I will be doing to following work outs to see if it will work. There will be some tweeks but for the most part I will stick to it.
I have also made the switch to an Am / Pm training schedule and have a heart rate monitor.
Monday
AM XC 5 miles rolling hills pace 6:40 HR 148 -152
PM Track 1 mile warm up HR 130
4X400 w/ easy 400 in between HR 168-172
4X200 w/ easy 200 in between HR 168-172
1 mile cool down HR <138>Tuesday
AM Masters swim 2450
PM easy ride 30 miles
warm up 4 miles
TNTT course 11 miles
cool down 4 mles
total 49
Wednesday
AM Easy 8 miles 7:30
PM WOWS (open water swim) 3000
Thursday
Brick 20/5
Friday
Swim3000
Run 5 miles
Saturday
Bike 30
Sunday
Off
Tuesday, June 24, 2008
Monday, June 23, 2008
Cross Country
Unoffically, some of the kids that have an interest in cross country are meeting for runs on Monday mornings and Wednesday nights. There is a great group of kids with potential. I can see a few making it to the State Cross meet in November.
A good early morning run today I stayed in Zone 4 for 4.3 of the 5 miles. I am extremely comfortable at this level . I forgot to pause the Garmin so this put our ave up a little for. the most part we averaged a 6:50 mile. A few wanted to go faster and split off at the halfway point. Youth is a good thing.
After the run an ab workout with the kids.
A quick rest and then this afternoon is a track workout.
warm up
4X400
with 400 easy between
4X200
with 200 easy between
cool down
Next race is a 5 miler extremely competitive.
Park to Park on July 4th.
Train hard, Train smart
David
A good early morning run today I stayed in Zone 4 for 4.3 of the 5 miles. I am extremely comfortable at this level . I forgot to pause the Garmin so this put our ave up a little for. the most part we averaged a 6:50 mile. A few wanted to go faster and split off at the halfway point. Youth is a good thing.
After the run an ab workout with the kids.
A quick rest and then this afternoon is a track workout.
warm up
4X400
with 400 easy between
4X200
with 200 easy between
cool down
Next race is a 5 miler extremely competitive.
Park to Park on July 4th.
Train hard, Train smart
David
Wednesday, June 18, 2008
TNTT
Yep, last night at Tuesday Night Time Trials was a great night to ride. Good show up and Eric Arndt showed up to time us. Check out his site. http://www.itsracetime.com/ This was my first time trail of the year. Last year I was way ahead of this year as far as my cycling fitness. I rode the 11 mile course in 31:40 last night ave. 20.6
There were some fast folks out last night and the course record was smashed by Kyle May owner of Spin City Cycles in Decatur, time 25:47 Good job
Need for more mileage will change I'm 20 weeks out from my Ironman race. I will start my training schedule and be getting faster as the year goes on. The folks that come out and time trial range for beginner to Pro, which makes us inbetweeners feel good. Its passing those and then getting passed. A boost of confidence when passing and a boost of confidence when being past becuase one day, maybe one day it will take them longer to catch and pass me, or better yet not catch me.
Train Hard, Train Smart
David
There were some fast folks out last night and the course record was smashed by Kyle May owner of Spin City Cycles in Decatur, time 25:47 Good job
Need for more mileage will change I'm 20 weeks out from my Ironman race. I will start my training schedule and be getting faster as the year goes on. The folks that come out and time trial range for beginner to Pro, which makes us inbetweeners feel good. Its passing those and then getting passed. A boost of confidence when passing and a boost of confidence when being past becuase one day, maybe one day it will take them longer to catch and pass me, or better yet not catch me.
Train Hard, Train Smart
David
Saturday, June 14, 2008
Steamboat
They claim it the fastest 4 miler in the US. The times were fast and congrats to the really fast guys and gals. It was cool starting up front with some extremely talented runners. After the flag dropped I enjoyed watching them pull away from me so fast.
Going into the race I have been battling that head chest cold that's going around. How much mucus can a human being generate? I"ll save you from the gross mucus stories. I'm sure we have all been there.
During the first mile I was hacking and attempting to get my rhythm but could not get it. First mile went by at 6:02 and I told myself just to settle in and stay there. I could see a few team mates up ahead and as long as I kept them in sight I could concentrate on something other than my rattling chest mucus. Mile 2 I slowed and went by at 12:14 I usually see and 11 something there. Hitting mile 3 I could still see Josh and Nikki up ahead and I thought I could pick it up a bit. I gained just a little going through the 5K mark. Time 18:50
Well the last mile I just hung on and waited for the down hill. The crowd always pumps me up a little so I picked it up for a nice finish. 25:11 Ave 6:18
Nice awards ceremony, I worked on my tan and got to watch some talented runners pick up some hard ware.
A great race and finish for the "Often Running Team" You guys rock...
Thanks Mitch and sponsors for this opportunity.
Next race Park to Park July 4th
"Train hard, Train smart"
David
Going into the race I have been battling that head chest cold that's going around. How much mucus can a human being generate? I"ll save you from the gross mucus stories. I'm sure we have all been there.
During the first mile I was hacking and attempting to get my rhythm but could not get it. First mile went by at 6:02 and I told myself just to settle in and stay there. I could see a few team mates up ahead and as long as I kept them in sight I could concentrate on something other than my rattling chest mucus. Mile 2 I slowed and went by at 12:14 I usually see and 11 something there. Hitting mile 3 I could still see Josh and Nikki up ahead and I thought I could pick it up a bit. I gained just a little going through the 5K mark. Time 18:50
Well the last mile I just hung on and waited for the down hill. The crowd always pumps me up a little so I picked it up for a nice finish. 25:11 Ave 6:18
Nice awards ceremony, I worked on my tan and got to watch some talented runners pick up some hard ware.
A great race and finish for the "Often Running Team" You guys rock...
Thanks Mitch and sponsors for this opportunity.
Next race Park to Park July 4th
"Train hard, Train smart"
David
Thursday, June 12, 2008
Its the real deal
Just this past week I had the opportunity to attend a presentation from Vision Quest Coach Robbie Ventura. www.visionquestcoaching.com There were 20-25 folks that attended and at first the energy was low but soon picked up. Folks that attended were from numerous back grounds and experience, Triathlon, Crit, Exterra, and from beginner to Pro.
Robbie spoke on the key points to first getting started in endurance sports and moved onto what VQ would offer an individual seeking coaching assistance. From high tech equipment just to the basic set up of a training plan, VQ has plenty to offer.
A newbie that I am I was sold right from the beginning. I have visited their website and have spoke to a few who have and still train with VQ, with success I may add. I have yet to find a dis satisfied athlete.
I will be contacting VQ for further questioning and may soon be a VQ athlete myself.
Train hard, Train smart
David
Robbie spoke on the key points to first getting started in endurance sports and moved onto what VQ would offer an individual seeking coaching assistance. From high tech equipment just to the basic set up of a training plan, VQ has plenty to offer.
A newbie that I am I was sold right from the beginning. I have visited their website and have spoke to a few who have and still train with VQ, with success I may add. I have yet to find a dis satisfied athlete.
I will be contacting VQ for further questioning and may soon be a VQ athlete myself.
Train hard, Train smart
David
Tuesday, June 10, 2008
Tri Shark Classic
Race report
David Quinn
Tri Shark Classic
06-07-08
Sprint Triathlon / Duathlon
59:24
The morning started out wet and stayed that way until race time. Along with the rain came the thunder and lightening.This postponed the race and the decision was made to run 1.5 mile, bike 13 mile, run 1.5 mile. After a good warm up I was feeling strong but I had a wait, I was starting in wave 5. I got to watch the elite racers start and cheer for a a few others. Ryan good start, the rest, well it happens. Head up and keep working on it. When wave five was called Emily stepped up which was good I had someone to chase. Emily was running a relay and got to start with the old folks .When we started for some reason a runner from the P tri club was confused as to weather we started a wrestling match or a running race. I was just holding my ground in behind Emily and another gent and at one point this guy dropped his shoulder and pushed me out toward the cones as we exited the drive to turn north. What do they say in Nascar, "bumping is just racing" That's fine I still smoked him. I held back because of the ride ahead and still managed to hold 3rd throughout the 1.5 time 9:18 a 6:00 pace
T-1 1:34 I have to work on this, I got passed by a few in transition
Out on the bike which I knew would be tough and slow going around the corners. I almost lost it in the first mile, but the stealth Cannondale held on. I 'm not making any excuses other than I need more mileage in the saddle. Bike time 36:52:10 average speed 21.2 mph
T-2 1:26
Back on the run, feeling the quads from the ride, oh ya but its time to go. I made up some ground on a few and it felt good to pass the ones who took me on the bike. I came back in hearing a few cheers from the crowd which pushed me across the line at 10:12:40 a 6:35 pace
Total time 59:24:50
A cool down with the Tuma and Strickley ended the day. Over all it turned out to be a good day at the races.
Next
Steamboat June 14 in P town
Train hard, Train smart
David
David Quinn
Tri Shark Classic
06-07-08
Sprint Triathlon / Duathlon
59:24
The morning started out wet and stayed that way until race time. Along with the rain came the thunder and lightening.This postponed the race and the decision was made to run 1.5 mile, bike 13 mile, run 1.5 mile. After a good warm up I was feeling strong but I had a wait, I was starting in wave 5. I got to watch the elite racers start and cheer for a a few others. Ryan good start, the rest, well it happens. Head up and keep working on it. When wave five was called Emily stepped up which was good I had someone to chase. Emily was running a relay and got to start with the old folks .When we started for some reason a runner from the P tri club was confused as to weather we started a wrestling match or a running race. I was just holding my ground in behind Emily and another gent and at one point this guy dropped his shoulder and pushed me out toward the cones as we exited the drive to turn north. What do they say in Nascar, "bumping is just racing" That's fine I still smoked him. I held back because of the ride ahead and still managed to hold 3rd throughout the 1.5 time 9:18 a 6:00 pace
T-1 1:34 I have to work on this, I got passed by a few in transition
Out on the bike which I knew would be tough and slow going around the corners. I almost lost it in the first mile, but the stealth Cannondale held on. I 'm not making any excuses other than I need more mileage in the saddle. Bike time 36:52:10 average speed 21.2 mph
T-2 1:26
Back on the run, feeling the quads from the ride, oh ya but its time to go. I made up some ground on a few and it felt good to pass the ones who took me on the bike. I came back in hearing a few cheers from the crowd which pushed me across the line at 10:12:40 a 6:35 pace
Total time 59:24:50
A cool down with the Tuma and Strickley ended the day. Over all it turned out to be a good day at the races.
Next
Steamboat June 14 in P town
Train hard, Train smart
David
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