Marathon Training

Spent 2hrs on my bike.  The new seat is still uncomfortable, hopefully I get use to it soon.

Swam 2000yds.  400s, 300drill, 100k, 50 back, 50 breast, 300s, 3 x 200s, 200 cool down

My arms are killing me.

Ran on a trail, first 5mi at an 8:30/mi pace and then I hit the hills and loose sand at the end.  My pace slowed to about a 9:00/mi going a little slower over the steep hills.  I averaged an 8:43/mi for the whole run.  My legs are very tired.  This is my first week actually following my 1/2 ironman training plan.

Rode my bike outside today for 51mi with a friend.  It was beautiful weather and the course had nice rolling hills and most of the route had a bike lane.  Since it is Easter, there was very little traffic as well.  I don't have a bike computer yet, I've ordered one and its on the way so I just use my GPS and let it run continually through stop lights and stop signs.  I would say the pace ranged between 17 and 20mph for most of the ride.  I got a new saddle that a USAT certified coach recommended and it was horrible.  It's the ISM Adamo Road saddle, and it has a wide front with a cutout that caused a constant pain around my groin area.  I've read that most people drill out the center and zip tie the front of the saddle closer together.  I am definitely going to try that.

Ran 2.2mi at around a 7:50/mi pace

Did 0.5mi straights and turns on the track

1200m,1000m,800m,600m,400m(all at a 7:00/mi pace), 4x200m strides (40s,41s,41s,38s)

0.4mi cool down -barefoot on grass

Swam 1400m ~1554yds

300s, 100k,100s, 800m (18:13)~ 2:03/100yds, 100m cooldown backstroke

Did strength training with machines that give help eccentrically.  Did squats, calf raises, back row, bicep press, and some core exercises. 

Spent 2 hrs on my bike ( 40min commuting and 120min on my bike trainer) 

Swam 1800yds (300s, 100k, 100s, (100s,50k,50s)x2, (100s,50s,50s)x3, 300 cool down)

Ran a loop where I wasn't sure of the distance but hoped it to be about 7mi and it was 6.8mi, good enough.  I'm trying to get use to the heat and pollen again.  I was feeling dehydrated.  I ended at an 8:53/mi pace.  The beginning was slow because my legs were sore from strength training yesterday, but I started to feel good after a couple of miles and picked up the pace a little.

Spent 2hr 45min on my bike today and the rest sitting at a computer working on a class project.  My hand is more sore than my legs from typing and using the mouse all day. 

Swam 2200yds (400s, 100k, 100s, 400drill, 10 x 100s, 200 cool down)

Did a 10mi trail run at around a 9min/mi pace.  The beginning was a bit slow, but I picked it up at the end and ran the last mile around 8min.  The weather was very nice, a little chilly just standing around but perfect for running in a t shirt and shorts.

Went for a 51mi bike ride.  The weather as pretty nice, but it was really windy.  One direction I was going about 20mph easy and the other about 14mph hard.  I keep searching for the perfect saddle and I'm disappointed everytime I get a new one.  The one I currently have is tolerable if I keep switching from the aero position to the handle bars, but I really need to get one to work for me so I can stay on the aerobars longer for my 1/2 ironman and full ironman distance races comming up.

Skipped track workout today and ran on my own.  I'm starting to get real busy with school work and studying for tests, which leaves less time for commuting and socializing.  I still got in a good 7.5mi leaving from my house and doing a big loop.  I even got to do a small 0.7mi loop through the woods on a trail off of the main path.  I averaged 8:35/mi.

Unfortunately the pool was closed for maintanence today so no swimming :(

Rode for 2hrs between the trainer and commuting on my mountain bike.

Did strength training.  squats, calf raises, bicep press, row, lat pull down, and over head lift.

Did a 5.1mi loop around campus from my house.  My glutes were sore from squats yesterday, but after a few miles and with the help of the wind I dropped to about an 8:00/mi pace for the last two miles.  I ended up averaging 8:29/mi.

Swam 1800yds (300s, 100k, 100s, 5 x 200s, 100drill, 200 cool down)

Spent 1.5hr on bike trainer and the rest of the day at my desk working on homework and a project.

Used my bike trainer for 50min (watched Fringe) to make up for not being able to ride more on Thursday.  Rode my mountain bike about 10mi commuting.

Swam 3100yds (500warmup, 300 alternating kick and drill every 25, 200 x 5 pull, 100 x 5 swim, 200 x 3 pull, 4 x 50 backstroke)

Did a trail run.  Intended on running 12mi but wanted to explore a side trail that ended in a different location than I thought.  I wasn't running very fast so the extra distance was fine.  Ended at around a 9:30/mi pace. 

52 mi bike ride.  I'm starting to get use to the ISM Adamo saddle and was actually more comfortable riding than I was last week.  The down side of the saddle is that you can't sit back in the saddle and have to sit with your pelvis tilted forward due to sore sitbones.  I've read reviews saying this goes away after a while, but it hasn't for me yet. 

Felt really good starting out, then got a side stitch after about a mile and a half. I altered my breathing and it eventually went away after two miles. The remaining miles were pretty good. I started to pick up the pace again and ended around an 8:25/mi for my average.

Swam 1000yds (300 warm up, 500swim, 200 cool down)

This is my recovery week in my half ironman training.

Spend 1.5 hours on my bike trainer.  I'm usually outside for about 40min of my tuesday ride, but classes are over and I had two final exams the next day.

Did strength training w/ negative sets.  Squats, leg extensions and flexion, calf raises, lat pulldown, bicep extension.

Felt pretty good after I got going.  After the first two miles I dropped my pace to between 7:30 and 7:45 and held it for a mile, then slowed down for a mile, and went into a temp pace again for a mile, and then ran the last mile easy.

Spent 2 hours on my bike trainer.  A project due the next day prevented me from going outside all day, except for a walk to the mailbox.

This was the furthest I've gone with the Vibrams.  The soles of my feet felt fine, but I got a massive blister on the back of my heel.  I usually wear a bandaid, but I though I would be okay.  The last mile was uncomfortable and I felt the loose skin by the time the run was over.

Did a trail run.  I was a little dehydrated from the celebratory end of classes drinks from the night before.  Besides that, the run was fine.  I was a little slower than usual, but its my recovery week so it doesn't matter.  Quality training starts next week.

Rode 60mi on my road bike.  25mi I was with a friend which made the time go by faster.  The wind was coming out of the south pretty strong due to an approaching thunderstorm.  The way out on a north bound state road I was flying.  Going about 22-25mph with the effort of going about 18 if there were no wind.  On the way back my speed dropped to about 15mph and it started raining.  I did manage to beat the thunder, lightning, and even heavier winds by only about 5 minutes.   

Did a little bit of speed work.  1.5mi warmup, 800m (3:33), 400 rest, 800m(3:42-hill), 400rest, 800 (3:31), 1.5mi cool down. 

Swam 2500yds. (500s, 200k, 100s, 500 drill, 10x 100 w/ 15s rest, 200 cool down)

Spent 1hr 45min on my bike today.  1.5hrs was on my trainer and the 15min was to the lab and back.