Why I Oughta!!!

AM - Ran the IM course to practice my hill techniques. I was very cold out!! I tried to ride the bike right after the run... I got about 2 miles before I realized it was TOO COLD!!!. I rode the trainer for 1.5 hours.

AM - Did a hour workout on the bike trainer. I did the 27.0 which includes a 20 minute time trial.

PM - Lunch time run... I tried to run slow, but everytime my mind wondered I sped up.

Splits: 8:28, 8:20, 8:09, 8:02, 7:58, 7:57 

Swim - After work I swam 3600 yds... main workout was 2 sets of 6X50, 4X100, 2X200, and 5X100

AM - Hill Work.... So COLD!!!! 6 repeats at Pioneer Park with Craig and Jamie

Hill Speed Splits: 6:44, 6:58, 6:56, 6:52, 6:56, 7:10

1 hour on the trainer, and I did Breanna's swim workout.... she almost killed me with the 75's!

400 warm-up
4X225 in 4
4X125 in 2
4X75 in 1:10
6X50
200

Noon - Tempo run on TM

1.5 warm-up @ 9:30 pace
2X2 mile @ 7:35 pace
3 min recovery @ 9:30 between tempo intervals
0.2 mile cool down @ 9:30 pace

PM - H.I.T. Class (with bike trainer)

Spin 50 to 110 rpm.  Increase 5 rpm every minute.  Use easiest gear.
Spin 60 to 125 rpm.  Increase 5 rpm every 30 seconds.  Easiest gear.
Spin 60 to 135 rpm.  Increase 5 rpm every 15 seconds.  Easiest gear.

ILT 50-60 rpm.  3 minutes.  Tops, drops, tops.  Moderate gear.
ILT 80 rpm.  3 minutes.  Tops, drops, tops.  Easy gear.
ILT 50-60 rpm.  3 minutes.  Tops, drops, tops.  Slightly harder moderate gear.

Standing climbing tempo.  50-60 rpm.  10 minutes.  Big gear.
HR increasing to about 75% of max at the end of the standing.

Spin 5 minutes 100 rpm.  Easiest gear.

AM - 2000 yd swim with drills

AM - ran 14 miles of the IM course (Pace 8:40).  Felt like I had good pacing on the uphills and overall a quality run.

Biked 44 miles after run. 17.5 ave

AM - Pioneer Park Hills - 6 repeats

Splits: 6:50, 6:56, 6:49, 7:13, 6:54, 6:43

Felt tired and a little lower leg sore.

PM - Swim 4200 yds 1:30 hour

900 warm-up mixed
3 sets of:
4X50 (1:05)
3X100 (2:00)
2X150 (3:00)
1X200 (4:00)
each set we decreased the time by 5 sec
300 cool down mixed

Noon - Bike trainer - 50 min (approx 18 miles) I did a mixed workout. Used the first 25 min of the Spinerval DVD 38.0 and the One leg drills from the HIT class for the rest of the workout. The Spinerval 38.0 had 1 leg drills but the HIT 1 leg drills are more intense.

PM - ran 6 miles easy (9:15) on the TM. I threw in a few fartleks to make the whole distance a little more bearable!!

After the run I did a full routine of strength training and core/abs.

Chest - dumbell bench 2X and 1X push-ups
Back - seated pulls 2X and 1X pull-ups (8 reps)
Shoulders - Seated presses 2X and 1x machine press
Triceps - bar pull downs 2X and 1X rope pull downs
Biceps - machine curls 2X and 1X dumbells
Abs - core (20), sit-ups (24), core (20), single straight leg raises (20), 1 min plank

Breanna and Fast Dave showed up for our swim tonight. (3400 yds in 70 min) Dave picked the workout tonight!!!

800 warm-up mixed
6X50 (45 sec)
3X500 (8:15)
300 pull (breathing drill) breath every 3, 5, 7 stroke each 50
6X50 (1:10) 1st 25 no breathing & 2nd 25 heavy kick!!
200 cool down mix

The first couple 50's were okay but it got tough by the 5th interval... I was only getting 3-4 sec recovery! The 500's were not too bad... I had at least 20 sec to recover between intervals. Dave did 650 in a faster time than I did my 500's.  I like the breathing pulls... the 7strokes per breath were a little challenging. And... the no breathing across the pool was the kicker!!! I did okay the first 3 intervals, but the last 3, I thought I was going to pass out!!! And kicking back hard didn't help with recovery!

After my burrito, beans, and rice at Alberto's, I jumped on the trainer for a 1 hour workout using Spinerval 37.0. This workout was a series of 4X5 min hard spins and 4X2 min max spins as the core workout. I'm starting to like the trainer! I may never want to go outside again!?!?

Bike trainer H.I.T. Class 2 hrs - We did the usual slow to vry fast cadence workups, then right into the ILT's. I used higher gear this time and the 80 rpm set hurt. We did 18 min of climbing and then another set of ILT's after that... the second set seemed easier, and I used higher gears.

3 mile transition run (8:19 pace) after HIT class... Craig and I ran the indoor track... Felt Good! Felt easy!

Rode from Sand Hollow and 1 loop to snow cyn park. Total miles of 67 at a 17.5 mpg average.  total time 3:49. Rode consistent and felt good.  Took it easy on the big hills. Ran 13 miles of the IM course after.

Ran a little faster than we should have, but a good run!! Average pace 8:45... total time 1:53.

Splits: 8:39, 9:14, 8:55, 8:15, 8:11, 9:06, 8:59, 9:23, 8:30, 7:52, 8:51, 8:24, 8:41

AM - Hill work at Pioneer Park - 6 repeats at a 7:00 ave pace.  I was surprised to see that saturday's big workout had no effect on me for the beginning of this week... Yeah!!

PM - swim Long Drills

700 warm-up mixed
6X50 (1:10) free (39&40's)
2X250 (5:00) free (3:53&3:45)
3X500 (10:00) free (4:10, 4:05, 4:00)
400 pull
4X50 breathing drill 3,5,7,9
300 kicks
200 free easy

Noon easy run... sunny and warm... I shed the shirt after the first mile. Pace 8:23

Evening - HIT workout #2 at home for 1:30:00

3 ILT's and 15 min of uphill out of the saddle

Swim Drills - 3300 yds in 80 min

700 warm-up mixed
4X225 at 4:00 (3:15, 3:19, 3:20, 3:19)
100 IM
4X125 at 2:10 (1:45, 1:49, 1:50, 1:35)
100 IM
4X75 at 1:15 (1:00, 1:02, 1:04, 1:03)
200 pull
6X50 at 1:00
100 kick
200 free

AM - Easy run of 6 miles at a 8:35 average pace

PM - HIT Class on the bike trainer. Fun times! 1:50 hr and approx mileage 33

Ran with friends, paced Breanna so she could get a rockin PR, and had a fun race.  It was nice not to push this one, but I did like the new course! I picked it up on the last 5k... Breanna really appreciated that!!

Splits: 7:22, 7:34, 7:30, 7:28, 7:23, 7:26, 7:43, 7:24, 7:43, 7:50, 7:11, 7:16, 7:02, and 6:18(0.1 mile)

No bike ride today. We went to Las Vegas to get us fitted on our bikes. WOW... he made big changes to my bike. The guy wanted to do more but my bike was limited for all the corrections I needed. He said I am too flexible and that my handle bars should be down on the front tire... :D Too Funny!! I'm going riding tomorrow.

Spun in front of the football game... threw in some intervals and a couple 10 min fast spins in the aero position. Estimated mileage 28 for a time of 1:15:00.

AM - Pioneer park Hills - 4 repeats at a slow pace than normal. We needed to treat this as a recovery week after last weekends race. Felt good... legs seemed a little tired.

1 mile warm-up, 4 repeats(7:22, 7:53, 7:25, 7:40), 1.5 mile cool down

The slow paces were from me talking too much. That seemed to slow everyone down... Doh!! We did our 2 min zippy walked in between each interval.

PM - Swim - Long interval Drills

1000 yd warm-up mixed
2X250 (4:03, 3:57)
100 pull
3X500 (7:50, 7:36, 7:43)
200 pull
6X50 @ 1:00 (40s, 40, 39, 38, 38, 37)
200 kicks hard!
300 IM

1 hr on the trainer doing the spinerval dvd 37.0. Interval & threshold drills. Estimated mileage 24

HIT workout - bike trainer

3 ILT's, 20 min hill out of the seat, 5min sprint

time: 1:20:00 at est distance of 26 miles

At noon... in order for my 5 yr old Joseph to earn his lunch, he had to ride his bike along with my easy run. We had a lot of hills so he accually slowed me down because I had to literally push him up every hill. His front wheel was bent so the rubbing slowed him down, and the poor little guy ran out of gas by mile 4. Lucky for him the last 2 miles were down hill. Average pace = 8:35 We ate at burger king at his request! I wanted crack in the box!!

PM - When Breanna showed up with both fast Daves I knew I was in trouble!!!!! Each of us were set up according to our level of strength in the water. Since I was one of the slow ones, my workout was in groups of 200's, (ie: breanna 250s, fast dave 300s and faster dave was 350s) This was not an easy workout for me today... the run I did early had me a little worn down for swim. I was tired and cramping, but I survived!!!

Warm-up: 200 free, 200 kick, 200 pull
4X50 (50sec)
200 pull
4X200 (4:15) progressive each int (3:56, 3:54, 3:56, 3:59) Not very progressive!?
200 free/IM easy
800 under the time accumulated by the 4X200 (11:45) accual time: 12:40
100 IM easy
200 Fastest of all 200's (actual time: 3:49)
300 cool down mixed

Ran 3 miles (8:24) before HIT and 1 mile (7:58) after class.

HIT Class - Lots of intervals with 2 sets of ILT's, 25 min hill out of the seat, speed drills, etc. I lost track of everything we did. Total time of 2 hrs at approx. 38 miles.

Craig, Heath, and I rode the entire IM bike course (111 miles). We took it easy and just had fun with it. I cruised in fast the last downhill section of our second loop. I worked on a different nutrition plan. I only used the protein products for the first 50 miles and then only relied on sports drinks, gu, and chomps for the rest of the ride. I did surprisingly well. No tired legs and our run was easy. Today was my first time using the aero position... I flew coming down hwy 18!!! Natalie joined us for the second loop!! We all ran after... us boys ran a 5k (8:48 pace) and Natalie did 4 miles. Legs felt good... strong!!! Ran with no problems!! :)

Easy... and the last 2 miles I put in a 1% incline... oohh!! Aahh!!! Pace = 9:20 average

Went to Yoga class after run.... I haven't been for a couple months... was nice to be there... I still got it too!! :D