OK where did I leave off? Oh yes, I was swimming on Thursday. I had plans to ride and swim but I only got around to swimming. The good thing is I had a great session in the pool. I only swam 2100 meters but I did it in 31:29. That my friends is an average of 1:30 per 100 meters. I'm thinking that all my technique swimming is starting to pay off. In contrast my Ironman swim time was 1:46 per 100 meter. I'm going to keep working on my swimming throughout the fall, winter and spring.
Today I did a very short slow run. I just wanted to get out and cruise along at 8 minute pace and that is just what I did. I only ran 4.3 miles but it was nice and my body is happy about it. I'm going to take it easy for the weekend and start again on Monday. I've decided that I'm going to probably only do one workout per day through the "off season". We'll see how that goes.
See you Monday!
Friday, September 24, 2010
Wednesday, September 22, 2010
Swim/Bike
Hello friends,
Today was a good day! I got lots of work done and I found time to swim and bike. I started with the swim this morning just before lunch. I swam a 300m free warmup then, 4x200m free, 600m pull, 16x25m fast free, 200m free cooldown. The total time was 38:18 which comes out to 1:40 per 100m. I'm working on my breathing while I swim. I will not allow myself to breath on one side only. If I can't bilateral breath then I slow down so that I can. I'm hoping that working on my breathing technique, swim technique and endurance I'll come out the other end a much better swimmer.
Before I headed home from work I took sometime for a bike ride. I rode 19.81 miles in 59:11. The wind was blowing pretty good today and it seemed to be coming from every direction. Which made me feel like I had a head wind all day. I have been told that since we ride on flat terrain the wind should be consider a hill workout. Well I can tell you I'd much rather be riding up hills than into a head wind, with hills you eventually reach the top.
Have a good day!
Today was a good day! I got lots of work done and I found time to swim and bike. I started with the swim this morning just before lunch. I swam a 300m free warmup then, 4x200m free, 600m pull, 16x25m fast free, 200m free cooldown. The total time was 38:18 which comes out to 1:40 per 100m. I'm working on my breathing while I swim. I will not allow myself to breath on one side only. If I can't bilateral breath then I slow down so that I can. I'm hoping that working on my breathing technique, swim technique and endurance I'll come out the other end a much better swimmer.
Before I headed home from work I took sometime for a bike ride. I rode 19.81 miles in 59:11. The wind was blowing pretty good today and it seemed to be coming from every direction. Which made me feel like I had a head wind all day. I have been told that since we ride on flat terrain the wind should be consider a hill workout. Well I can tell you I'd much rather be riding up hills than into a head wind, with hills you eventually reach the top.
Have a good day!
Tuesday, September 21, 2010
Monday/Tuesday
Hello Friends,
Well I survived my weekend and had a great time in the process. We went hiking, visited historical sites, got a personal tour of VMI and finished off with an afternoon at the D-Day memorial in Bedford, VA. It was a great weekend!!
On Monday I found some time to get my swim on in the am hours. Once I found a rec center with an open pool I was able to complete the following workout. Warmup 600m free then, 200m free (30s RI), 3x100m Free (15s RI), 200m free (30s RI), 3x100m free (1 min RI), 12x50m free (15s RI/Odd easy/even fast), cooldown 200m back/free. Total distance was 2400m in a time of 39:58. That is right at 1:40 per 100m which is about 8 seconds per 100m faster than my ironman time. My goal is to continue improving in the swim. I then spent the day flying and working. When I got home, I was planning to do a 1 hour run but traffic and the setting sun were working against me. So I did the best I could and managed to run 41:13 covering 5.31 miles.
Today I did my normal Tuesday brick. I started off on the bike by taking it easy for the first 30 minutes before picking up the pace. I finished the 18 miles in 1:01:08. Nothing special, just a good day on the bike. I then took off for a 30 minute run. I decided to run with my heart rate monitor to see how my ticker is working. I used the old 220 minus your age to get my max heart rate and then ran at 80% of that which is about 136 bpm for me. Surprisingly at 136 bpm I run a 7:55 mile. Amazing!! I ended up doing just over 30 minutes and covered 3.88 miles. Perhaps I'll give this heart rate training a chance to see what happens!
Have a great day!
Well I survived my weekend and had a great time in the process. We went hiking, visited historical sites, got a personal tour of VMI and finished off with an afternoon at the D-Day memorial in Bedford, VA. It was a great weekend!!
On Monday I found some time to get my swim on in the am hours. Once I found a rec center with an open pool I was able to complete the following workout. Warmup 600m free then, 200m free (30s RI), 3x100m Free (15s RI), 200m free (30s RI), 3x100m free (1 min RI), 12x50m free (15s RI/Odd easy/even fast), cooldown 200m back/free. Total distance was 2400m in a time of 39:58. That is right at 1:40 per 100m which is about 8 seconds per 100m faster than my ironman time. My goal is to continue improving in the swim. I then spent the day flying and working. When I got home, I was planning to do a 1 hour run but traffic and the setting sun were working against me. So I did the best I could and managed to run 41:13 covering 5.31 miles.
Today I did my normal Tuesday brick. I started off on the bike by taking it easy for the first 30 minutes before picking up the pace. I finished the 18 miles in 1:01:08. Nothing special, just a good day on the bike. I then took off for a 30 minute run. I decided to run with my heart rate monitor to see how my ticker is working. I used the old 220 minus your age to get my max heart rate and then ran at 80% of that which is about 136 bpm for me. Surprisingly at 136 bpm I run a 7:55 mile. Amazing!! I ended up doing just over 30 minutes and covered 3.88 miles. Perhaps I'll give this heart rate training a chance to see what happens!
Have a great day!
Friday, September 17, 2010
Today I got to ride on my new (to me) wheels. I got them on eBay and they are a few years old but there in good shape. I did a 20 mile ride with Fat Frogs and the wheels performed as advertised by Zipp. I rode with a group and we covered the 20 miles in 1 hour. I then headed for the pool and did 1600 meters of drills and swimming. Total time was 26:55 for the 1600 meter swim.
I then picked up Lisa and we headed for Skyline drive in western Virginia for some hiking and sightseeing. The trees are starting to change color and look awesome. When we stopped to go hiking we only went about 10 minutes before we came face to face with a black bear on the trail. He looked at us like we were in his way. After about 2 minutes he finally turned and head back down the trail. As he turned to go I'm pretty sure I heard him say "really, can't y'all hike someplace else"?
Have a good weekend!
I then picked up Lisa and we headed for Skyline drive in western Virginia for some hiking and sightseeing. The trees are starting to change color and look awesome. When we stopped to go hiking we only went about 10 minutes before we came face to face with a black bear on the trail. He looked at us like we were in his way. After about 2 minutes he finally turned and head back down the trail. As he turned to go I'm pretty sure I heard him say "really, can't y'all hike someplace else"?
Have a good weekend!
Thursday, September 16, 2010
It's finally Thursday...Yeah!! Well since I last posted a note I've done a short bike and a short run. Yesterday I spent most of the day flying but I did manage to get in a short 30 minute bike. I covered a little over 10 miles during my bike. After my bike I headed over to the 50 meter pool at the fleet rec center hoping to get in a pool workout with the local masters group. However, they don't workout on Wednesday so I just headed home.
Today I did a lot of flying again but I found time to get in a short run. I ran 44:20 and covered 5.8 miles. When I got home I was planning to go get that swim in but much to my surprise I had a set of zipp 404 wheels waiting on my front porch. So I spent the early part of the evening putting my new wheels on my bike. I can't wait to ride on them tomorrow.
Have a good weekend!
Today I did a lot of flying again but I found time to get in a short run. I ran 44:20 and covered 5.8 miles. When I got home I was planning to go get that swim in but much to my surprise I had a set of zipp 404 wheels waiting on my front porch. So I spent the early part of the evening putting my new wheels on my bike. I can't wait to ride on them tomorrow.
Have a good weekend!
Tuesday, September 14, 2010
Brick day
I'm sitting here writing this blog and I can't believe that it's only Tuesday. I'm not sure why but it just seems later in the week than Tuesday. I guess when you're busy working and working out you lose track of time. Tomorrow will be no different since I have a full day of flying planned, plus a bike and swim. Somehow I'll get it done and eventually get to Friday.
Anyway, today I started doing my brick workouts again. I'm going to try and do short brick workouts through the fall and winter. Today I did 16 miles in 47 minutes followed immediately by a 2.7 mile run in 20 minutes. It really felt good to get back on the bike after taking some time off but the run was the best part. My plan was to just go and cruise comfortably on the run and that's just what I did. I was surprised to see that my average pace was 7:26 per mile. My left calf only bothered me a little so I'll continue to take it easy for awhile. It's good to be back training!!
Have a good day!
Anyway, today I started doing my brick workouts again. I'm going to try and do short brick workouts through the fall and winter. Today I did 16 miles in 47 minutes followed immediately by a 2.7 mile run in 20 minutes. It really felt good to get back on the bike after taking some time off but the run was the best part. My plan was to just go and cruise comfortably on the run and that's just what I did. I was surprised to see that my average pace was 7:26 per mile. My left calf only bothered me a little so I'll continue to take it easy for awhile. It's good to be back training!!
Have a good day!
Monday, September 13, 2010
Xfit and a swim
Today was a good day! I was able to fly most of the day at work, which was great. I was also able to get in an crossfit workout and a swim. I did the crossfit workout at work. Since I haven't been doing crossfit for a few months I started pretty easy. The workout of the day was 15-12-9 reps of 135lb thrusters and weighted pullups. Now I said I started easy so I didn't do 135lbs thrusters. I did 95lbs and that was plenty. I also did regular pullups and not weighted ones. It's been awhile and my legs were pretty shaky after the workout. I felt great!! My time was 8:40.
I did my swim in the Chesapeake bay near my house. This is a weekly group that I meet up with to do open water swims. We normally swim 800 meters but somebody decided to put up a fishing net about 200m from our turn around point. So we headed back to the start point. We ended up swimming 1200 meters and my time was 22:32. I'm pretty much concentrating on technique and bilateral breathing for right now. The speed will come with time.
Have a good day!
I did my swim in the Chesapeake bay near my house. This is a weekly group that I meet up with to do open water swims. We normally swim 800 meters but somebody decided to put up a fishing net about 200m from our turn around point. So we headed back to the start point. We ended up swimming 1200 meters and my time was 22:32. I'm pretty much concentrating on technique and bilateral breathing for right now. The speed will come with time.
Have a good day!
Subscribe to:
Posts (Atom)
Posts
