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View albumThe Zone of Inactivity
June 10
June 9
- 1h 00m
- 17.25 miles
- 17.25 Mi/hr
(Noon): Isolated Leg Training. This went fine. Nothing spectacular, but it felt good to get my legs loose. I didn't want to push too hard since I'll be riding a century in the morning and the my long run on Sunday. I finished with a 1 minute standing hill climb (mostly b/c my butt needed the break) and spun easy until the hour was up.
- 07m 46s
- 0.84 miles
- 09m 16s /Mi
(Noon): We're off to see the wizard... Run before and after the bike ride.
This was a decent week after the marathon. I feel like my legs have come back around alright and hopefully they are ready for the century tomorrow. I've got 17 miles running on Sun as well...nothing like IM training to keep you busy.
- Health data: Sleep: 2 Stress: 4 Soreness: 4 Fatigue: 4 RHR: 40 Hours slept: 6 Overall Workout: 3
June 8
- 39m 19s
- 5.08 miles
- 07m 44s /Mi
(Noon): Tempo - Medium pace. I was supposed to hold 8:17/mile through the 5 miles, but I obviously ran it a little faster than that. It was hard work. Mad props to those of you who 'jog' at anything around 8:00/mile. It's funny how during the run all I can think is that I'm ready to be finished, but once I stop, it doesn't seem all that bad...
Mile 1: 7:45
Mile 2: 7:52
Mile 3: 8:01
Mile 4: 8:11
Mile 5: 8:23
I started slowing down at mile 3 trying to bring my average back up to 8:17. I do, after all, have other workouts this week and I don't want to fry myself on a Tempo run.
- 57m 57s
- 2900.00 yards
- 02m /100 yards
(PM): Endurance. What's new right?
w/u: 300s, 200k, 100s, 200k
main: 4 x 250 (100 mod, 50 fast, 100 mod); 0:30 RI
4 x 150 (50 mod, 50 fast, 50 mod); 0:20 RI
4 x 100 (25 mod, 50 fast, 25 mod); 0:15 RI
c/d: 100
The fast 50's thrown in the middle made it pretty tough. I treated them like I was trying to pass someone in a race. I thought this swim went pretty well. I felt like I was moving pretty fast (my time/100 wasn't great, but that had more to do with the kick portion).
- Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 4 RHR: 40 Hours slept: 7.5 Overall Workout: 4
June 7
- 1h 30m 01s
- 27.25 miles
- 18.16 Mi/hr
(Noon): Force.
w/u: 20 minutes
main: 7 x 5 min hill repeats staying seated; 5:00 RI
c/d: used last repeat RI as cool down spinning in an easy gear.
This was a good workout, but I am tired after it. My legs felt a little gassed going upstairs in my office. I managed to keep my HR below LT during the climbs for the most part, but I was working pretty hard.
- 07m 43s
- 0.85 miles
- 09m 06s /Mi
(Noon): Warm up and post ride runs. These are really just short jogs to loosen up.
- 54m 16s
- 2700.00 yards
- 02m /100 yards
(PM): Endurance (One more week before I add other workouts)
w/u: 6 x 75, 0:20 RI
main: 2 x 200, 0:20 RI
1 x 100 Moderate
2 x 300, 0:30 RI
1 x 100 Moderate
2 x 400, 0:40 RI
1 x 100 Moderate
c/d: 2 x 75, 0:20 RI
- Health data: Sleep: 2 Stress: 4 Soreness: 3 Fatigue: 3 RHR: 40 Hours slept: 6.5 Overall Workout: 4
June 6
- 1h 10m 04s
- 7.35 miles
- 09m 31s /Mi
(Noon): Speed workout.
w/u: 20 minutes easy
main: 5 x 1000m @ 7:20/mile, with 400m running rest interval
c/d: 10 minutes easy
This was not a fun workout today. 2 days since the marathon made it a rough day for doing speed work. My warm up took a while so I'm glad there were 20 minutes. My first 1000m felt alright, but it went quickly downhill from there. I'm really surprised at my times since I felt horrible in sets 2-5.
1: 7:02 @ 160bpm
2: 6:57 @ 163bpm
3: 6:59 @ 162bpm
4: 7:03 @ 169bpm
5: 6:58 @ 160bpm
My HR dropped an average of 34 bpm in 3:05 during my rest intervals. I'm glad this is done. Whew.
- Health data: Sleep: 2 Stress: 4 Soreness: 3 Fatigue: 3 RHR: 40 Hours slept: 6.5 Overall Workout: 4
June 5
- 08m 25s
- 0.88 miles
- 09m 33s /Mi
(Noon): EASY run to the gym and back to work. My legs were stiff, but not as bad as I thought after the marathon yesterday.
- 53m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- BACK - Pulldowns - Wide Grip312128080
- BACK - Seated row312128080
- CHEST - Flat Bench Press312129595
- LEGS - Hamstring curl312127070
- LEGS - Leg Extensions312125555
- LEGS - Leg Press31010255255
- LEGS - Seated Reverse Calf Raises31212270270
- SHOULDERS - Shoulder Press - Machine312125555
- TRICEPS - Rope pulldown312126060
(Noon): This went much better than I thought it would. I did go with lighter weights on the leg exercises, but there wasn't a lot of soreness - or at least not as much as I expected. I rested 90 seconds between sets instead of my usual 60 to give my body a little more time to rest so that might have helped as well. All in all, considering I ran a marathon yesterday, this went really well.
I was going to do a bike ride (on the trainer) tonight, but I started feeling light headed when I was going home. So, I decided to eat and try to get some rest. I think I was just hungry and had some low blood sugar, but I didn't want to take a chance. I'll just reschedule the time for later in the week. It was just an easy spin to loosen up the legs anyway.
Last week was a good start to my swimming. I'll continue to pick it up this week. I'd like to get 10K yards in, so we'll see what happens.
- Health data: Sleep: 3 Stress: 4 Soreness: 2 Fatigue: 3 RHR: 40 Hours slept: 9 Overall Workout: 4
June 4
- 4h 17m 34s
- 26.76 miles
- 09m 37s /Mi
(AM): E3. Steamboat Marathon. My plan had me doing an 18 miler today, so I wanted to hold a decent pace through 18-20 and then hope to hold on until the finish. The course was beautiful, mostly downhill, but there were some uphill sections that bit the legs a little. I was prepared for about 18 miles and I held about 9:20 through that distance and kept my HR no higher than mid Zone 2. Sweet!
- Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 4 RHR: 40 Hours slept: 7.5 Overall Workout: 4
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(AM): Ok, I was supposed to ride the Red Canyon Century, but my wife got called into work last night, so I couldn't leave until she got home, which wasn't enough time to get to Canon City and the ride. So, plan B. I'll ride on my own...so much for the supported training ride. I decided to go 50 instead as well. I decided to hold off on the climbing until I had done at least 25 miles so that my legs would be a little tired once I did hit the climbs on my usual route (going over Blodgett Pass). I can tell my Force workouts are having an effect since I was climbing better than I normally do, even though my legs were tired. I'm still using my 11-21 cassette to try and keep improving my leg strength. I cruised through the "Garden" (of the Gods) - man, I love going through there. My HR stayed amazingly low considering every time that I looked it was in mid Zone 3. My speed was good on the flats.
Ok, I have no idea what is going on with my sleeping lately. I just can't seem to get to sleep at all. I'm ending up getting 5, maybe 6 hours of sleep a night. Totally frustrating. It wouldn't be so bad if I felt rested, but it's just wearing me out for now. My workouts still feel good, but it's taking a couple more cups of coffee in the morning to get me going.
Got my new (for me) race wheels this week. Zipp 400's. They came with the bike I bought from a retired pro here in town. I've had the bike for a while, but finally caught up with her again to get the wheels. I'm looking forward to riding them. Will they make me faster? I doubt I'll see any significant change, but at least I'll feel faster (and my bike will look much cooler!) :)