IMTX round 2

Saturday - September 13

Run
  • 1h 51m 45s
  • 15.10 miles
  • 07m 24s /Mi

long run this morning before the rain. started out with a nice climb and then some small rollers. then did 5x 1.5mile loops at AT before heading home. survived run on 21oz of water a 1 e-gel. really windy this morning. legs felt great but rt knee sore (probably due to using old shoes)
***
found it ironic that as soon as i arrived back at my house from run the fedex pulls up in my driveway with my new shoes. sure could have use those babies 2hrs earlier!!!!!!!!!

Swim
  • 46m
  • 2800.00 yards
  • 01m 38s /100 yards

afternoon swim: 600mix, 300drill M/S: 900pull (desc every 300 - 4:16/4:15/4:15), 150ez, 6x100 SI 1:35 desc (1:19-1:16), 150pull ez, 100ez
***
started the 900pull too quick so not much descending took place. will need to work on that but good strength workout with the pull buoy for long course swimming

Sport #1
  • Massage
  • 15m
Sport #2
  • Stretching
  • 15m
well, no rain today so i guess the water for my lawn will once again come out of my wallet. tomorrow marks the end of my 10 week base training period for IMAZ in nov. had 3 main goals: bike 1800 during the 10wk period, sleep 56hrs a week, and put in 2hrs of strength training per week. On track for bike mileage goal as i am currently at 1743 with a long ride planned tomorrow. did pretty well with sleep goal with an avg of 54ish. stunk it up with the strength goal with probably a 1hr avg if i am lucky. addl goals were to get at least 3 swim and 3 run workouts in a week and not lose any ground in these areas. would say i havent changed much in the swim but the run is currently on fire. this as been a good base training period with a focus on the bike. to celebrate i will finally cut my hair and then hop into a week of build before a recovery week and then 5 or 6 more weeks of build before IMAZ taper. getting really anxious as the race gets closer.

  • Health data: Hours slept: 7.5

Friday - September 12

Swim
  • 43m
  • 2500.00 yards
  • 01m 43s /100 yards

morning swim: 400mix, 200drill, 500pull breathe 5th stroke, 12x100 (1-3desc, 4ez x3) w/ 15sec RI, 200pull ez
***
times for 100s (1st 3 1:20/1:20/1:19, 2nd 1:21/1:17/1:15, 3rd 1:17/1:14/1:14). legs really tired this morning. felt like i was dragging dead weight.

Bike
  • 1h 56m
  • 35.00 miles
  • 18.10 Mi/hr

evening ride at veloway, 10 laps at ez pace.

Sport #1
  • Massage
  • 10m
Sport #2
  • Stretching
  • 15m

  • Health data: Hours slept: 7

Thursday - September 11

Run
  • 1h 12m 33s
  • 10.00 miles
  • 07m 16s /Mi

overslept so chopped down long run. legs felt like trash the entire time. had to go with some old shoes and could notice the difference so i am kind of glad i overslept. should have some new shoes by tuesday.

Swim
  • 38m
  • 2500.00 yards
  • 01m 31s /100 yards

early lunch swim: 400mix, 2k ez recovery pace (28:49), 100breast

Bike
  • 1h 21m
  • 25.00 miles
  • 18.52 Mi/hr

evening ride at veloway. 30min warmup around circle c and then hit veloway for 3x10min big ring Z3/Z4 efforts w/ 5min RI (HR avgs for intervals 123/127/124), 10min cool
**
this was a little tough on the legs after run this morning

Sport #1
  • Massage
  • 20m
Sport #2
  • Stretching
  • 15m

  • Health data: Hours slept: 7.5

Wednesday - September 10

Swim
  • 55m
  • 3500.00 yards
  • 01m 34s /100 yards

lunch swim: 2x400mix M/S: 5x100paddles w/ 15sec RI, 2x250 w/ 25sec RI, 500pull w/ 35sec RI, 2x250 w/ 25sec RI, 5x100paddles w/ 15sec RI, 200ez
***
goal for M/S was to hold 1:22 100yd pace thru out (avg'd 1:21 on 100s, 3:24 on 250s and 7min on 500. hit everything but about 10sec slow on 500 but 6:50 was tough goal w/ pull bouy)

Strength
  • 10m

core exercises

Sport
  • Stretching
  • 10m
slept in this morning. body was tired and my lower back is really sore. feel like it is ouot of whack and the muscles are tender from some deadlifts monday. i knew doing weights this late in the season would be a penance.

  • Health data: Hours slept: 8

Tuesday - September 9

Swim
  • 38m
  • 2200.00 yards
  • 01m 44s /100 yards

morning swim: 600mix, 400drill, 500pull breathe 5th stroke, 500free, 200mix
***
pool chemicals made swim tough and ultimately cut swim short

Run
  • 46m 46s
  • 7.01 miles
  • 06m 40s /Mi

tempo run at lunch. 24:42 (7min pace) on way out and 22:04 (6:18pace) on the way back in. low back sore, must have slept wrong. legs felt good.
****
broke my running shoes. somehow the heel support got twisted internally and cut thru the material. the plastic was digging into my ankle so i jammed a wristband in there to finish the run. time to go shopping for a new pair. last 3 pair have been fila flow santuary III so will try to find another pair online cheap.

Bike
  • 51m
  • 18.00 miles
  • 21.18 Mi/hr

tonight was to 8mile mopac TT. warmed up for about 5miles and then cranked it out. was running late so went w/o the disc wheel and did not strip the behind-the-seat water cage off. my previous PR was 19:04 and the sub 19min as eluded me for years but tonight i dropped a 18:06 split (26.5 mph). too bad i used jamie bachman;s chip so it reads his name. cool down was another 5miles. seriously wanted to vomit a few times during the run but just continued to hammer. 1 more in 2 weeks so may need to use the disc and get under 18min.

  • Health data: Hours slept: 7

Monday - September 8

Strength
  • 35m

25min upper body free weights/10min core

Sport #1
  • Massage
  • 15m
Sport #2
  • Stretching
  • 20m
mainly a rest day today. will try to make the mopac TT tomorrow and see if a can break thru the 19min barrier for the first time.

  • Health data: Hours slept: 8.5

Sunday - September 7

Bike
  • 5h 23m
  • 112.00 miles
  • 20.80 Mi/hr

long ride today. started with 45min on trainer until sun was up and then hit the road to new braunfels and back. goal was to push nice pace in big ring all day to get some race simulation for long ride. ended on completing 99mile ride on tri bike in 4:38 (21.4mph pace). time doesnt include a few pee/water breaks. nutrition: 820cal poptarts, 240cal harvest powerbar, 300cal inifinit, 140cal sprite, 150cal gel and lots of water/5 salt tabs. total cals 1650. few times after stops legs felt a bit tired but once they were back in the groove they just chugged along. weather was great for a ride!

Run
  • 32m 31s
  • 4.57 miles
  • 07m 07s /Mi

normal t-run after bike. legs felt great, no issues and still had plenty in the tank when i was done.

Sport
  • Stretching
  • 25m
big workout for me today. treated like a race with dinner lastnight and breaskfast/stretching this morning. was up a 4:30 to get b-fast to digest timely. really happy with today's effort. *** got in a short nap today for dinner at Tx roadhouse (umm... ribs!!!) *** thru 9weeks of base training have totaled 1665 bike miles. should be good for my goal of 1800 after 10week base period. feel the large focus on biking has really helped me to get stronger for longer amounts of time on the bike. have also done pretty good with sleep goal of 56hrs per wk but having really chit the bed when it comes to the strength training goal of 2hrs per week. will start work in a week or 2 at Progressive's large facility in austin. they have an onsite gym so should be able to get those 2hrs a week in at lunch.

  • Health data: Hours slept: 8

jwithyco's Training Log


 September 2008 
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