I have had a positive week this week. Training is going good check it out.
Monday:
Run 1 mile warm up
5 x 800 sub 6 minute pace
1 mile cool down.
Tuesday
Swim
500 warmup
10 x 50 drill
5 x 200 2 @ 1:30 2 @ 1:25 1 @ 1:15
5 x 200 pull set.
200 kicks and cooldown
Wednesday
ride
3 hours
3 x 30 mins spin progressive 30 min hills
Thursday
Trail run Clinton Lake North fork access area
4 mile warm up
repeat hills w/ tempo thur passing area
4 mile Cool down
Friday is suppose to be a day off.
Saturday
Swim
500 warmup
10x50 drill
2 x 20 minutes sub 1:30 pace
Run 8 miles progressive
Sunday
Run 5 miles easy
Wednesday, February 15, 2012
Wednesday, February 1, 2012
50 degrees what?
It is Feb 1st and I rode my bike outside today. Is this really Illinois? I rode for 1 hour and accomplished 5 x 5 minutes at 85 %. Felt really strong on the way back to town with a tailwind. Heading out was a bit different.
Tomarrow is a good swim in the morning, followed by a 10 mile trail run at Clinton Lake.
The swim will be 500 warm up, 10x 50 drills, then a ladder:100,200,300,400,400,300,200,100, kickset of 200 and 500 cool down.
I have to say that this trail running is a different style of running. I feel like I can never get up on a comfortable pace. I have get used to the terrain changes and footing issues. This trail run is a single track that will be a little muddy and slick , but that makes it fun. The course has approximately 1500 feet of elevation change. I love hills.
So tomarrow will be a good day of training. at least a 1/2 day of training. I have nothing planned for tomarrow afternoon. We'll see...
Train hard Train smart
Tomarrow is a good swim in the morning, followed by a 10 mile trail run at Clinton Lake.
The swim will be 500 warm up, 10x 50 drills, then a ladder:100,200,300,400,400,300,200,100, kickset of 200 and 500 cool down.
I have to say that this trail running is a different style of running. I feel like I can never get up on a comfortable pace. I have get used to the terrain changes and footing issues. This trail run is a single track that will be a little muddy and slick , but that makes it fun. The course has approximately 1500 feet of elevation change. I love hills.
So tomarrow will be a good day of training. at least a 1/2 day of training. I have nothing planned for tomarrow afternoon. We'll see...
Train hard Train smart
Thursday, January 19, 2012
Im back
This central Illinois weather really puts a bite into training. Yesterday the schedule reflected hills, so hills on the trainer it was. I started with a 30 minute spin and moved into 30 minute progressive hill workout. It wasn't to bad. I was able to maintain a nice cadence pushing low gears. A 30 minute spin ended the session with a little extra push for 9 minutes half way through the spin. Thanks to ESPN hockey highlights I was able to make the 1 and 1/2 hours fly by.
It seems as if I'm heading in the right direction in losing a few unwanted pounds. After Ironman Wisconsin I went a little crazy. I needed the time off to recover but I didnt need the extra poundage.lots of good beer, maybe a little to much. I can really feel the extra weight when Im running. Mondays and todays run were examples. Monday morning I ran a progressive 8 miles, yes on a treadmill. awesome workout. It ended with the last mile being a sub 6:00 pace. Today I completed a 10 miler 3 x 3 progressive. 7:30.7:00, and 6:30 On the 7th mile I could feel the lack of energy and the heavy feeling. I could have used a gel around mile 5 to not have this feeling. I was out of Power Gels and was only fueling on water. I pushed through and finished the last mile at 6:00 pace.
I have in the recent past been toying with the idea of hiring a coach. I have coached athletes from couch to 5k to marathon and sprint triathlon to Ironman distance races. I have also been coaching track and cross country on the high school level for the past 4 years and I enjoy every minute. Of course I charge a nominal fee of NOTHING for my services. What am I thinking .I get paid through watching the results and what can be accomplished through hard work and determination to reach a certain goal.
Im gonna give a shout out to a couple coaches I have spoken too. Both are Pro tri athletes and have a great sense for who they are, and what they are accomplishing through helping others. Carole Sharpless and Jenna Parker/Shoemaker are both accomplished athletes that wish to share their passion through coaching others.
I have yet to commit but will someday.
I have not touched on swimming so here we go. The pool is about the same. I swimming 3 days a week, nothing to crazy yet. a typical week right now...Tuseday 5 minute warm up 10x 50 drills, 10x 100 at 1:25 pace 5 x 200 at 1.25 pace 200 kick set and cool down Thursday same warm up and cool down. Main set is a ladder 100,200,300,400,400,300,200,100 with 1 minute recovery. Saturday has been a longer set day. typically repeat 400's or 500's
I feel pretty good right now stay tuned for more.
It seems as if I'm heading in the right direction in losing a few unwanted pounds. After Ironman Wisconsin I went a little crazy. I needed the time off to recover but I didnt need the extra poundage.lots of good beer, maybe a little to much. I can really feel the extra weight when Im running. Mondays and todays run were examples. Monday morning I ran a progressive 8 miles, yes on a treadmill. awesome workout. It ended with the last mile being a sub 6:00 pace. Today I completed a 10 miler 3 x 3 progressive. 7:30.7:00, and 6:30 On the 7th mile I could feel the lack of energy and the heavy feeling. I could have used a gel around mile 5 to not have this feeling. I was out of Power Gels and was only fueling on water. I pushed through and finished the last mile at 6:00 pace.
I have in the recent past been toying with the idea of hiring a coach. I have coached athletes from couch to 5k to marathon and sprint triathlon to Ironman distance races. I have also been coaching track and cross country on the high school level for the past 4 years and I enjoy every minute. Of course I charge a nominal fee of NOTHING for my services. What am I thinking .I get paid through watching the results and what can be accomplished through hard work and determination to reach a certain goal.
Im gonna give a shout out to a couple coaches I have spoken too. Both are Pro tri athletes and have a great sense for who they are, and what they are accomplishing through helping others. Carole Sharpless and Jenna Parker/Shoemaker are both accomplished athletes that wish to share their passion through coaching others.
I have yet to commit but will someday.
I have not touched on swimming so here we go. The pool is about the same. I swimming 3 days a week, nothing to crazy yet. a typical week right now...Tuseday 5 minute warm up 10x 50 drills, 10x 100 at 1:25 pace 5 x 200 at 1.25 pace 200 kick set and cool down Thursday same warm up and cool down. Main set is a ladder 100,200,300,400,400,300,200,100 with 1 minute recovery. Saturday has been a longer set day. typically repeat 400's or 500's
I feel pretty good right now stay tuned for more.
Sunday, January 15, 2012
2012
What does 2012 have. Well stay tuned and we shall see.
Been away from blog land for a while and lots changes since last post.I promise in 2012 I will write more. Illinois weather is upon us an indoor training is here. The race schedule for 2012 is in the works. The training regimen is switching gears from long iron distance races to shorter races. I feel the need for speed for a year then I will bump back up to a Iron distance race in 2013.
Also stay tuned for updates on Heyworth track season this year. The 2011 Cross country season went well and Heyworth saw an 11th place finish at State, 1st in Heyworth Cross Country history.
Lots to catch up on...
until next time
Train hard, Train smart
Been away from blog land for a while and lots changes since last post.I promise in 2012 I will write more. Illinois weather is upon us an indoor training is here. The race schedule for 2012 is in the works. The training regimen is switching gears from long iron distance races to shorter races. I feel the need for speed for a year then I will bump back up to a Iron distance race in 2013.
Also stay tuned for updates on Heyworth track season this year. The 2011 Cross country season went well and Heyworth saw an 11th place finish at State, 1st in Heyworth Cross Country history.
Lots to catch up on...
until next time
Train hard, Train smart
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