Killer Weekend Workout

It is Monday morning and I am kind of limping and dragging. In a good way, if there is such a thing. After a tough work week, I really dropped the hammer this weekend. I did a 40 mile, 2 hour ride on Saturday. I was pretty pumped to average 20mph for my first longer outdoor ride. My form felt pretty good and my legs were strong.

On Sunday I swam 2500 fast at our team training. We did a fair amount of sprint work tied in with distance. Great for the race enviroment of the heart rate going up and down.

After that we did track work outs. My run workout went like this,

Run 1 Mile at a 6:00 pace (jog a quarter mile after)
Run a half mile twcie at 3:10 pace (jog a quarter mile between and after)
Run a Quarter mile 4 times on 80 seconds (200 meter jog between each)

Basically I ran 3 miles in 17:40, a 5:53 pace with a mile jogging split in between.
That is a very fast pace for me and probably the biggest reason I am so tight today. In some sick way, I love it....

Craziness

I went to CA last week and to say it was easy would be an understatement. My first flight on Tuesday am got postponed for 9 hours due to the engine was leaking oil. My next flight we had to do an emergency landing because a gentleman had a heart attack and died on board. Terrible.

I had to spend the night in Detroit and was only in CA for 36 hours. So I only got one run and one bike during the trip.

Another great ride

Today was supposed to be an off day, but I squeaked out for an hour ride. I am heading to CA in the am, so I gotta get in a little more before I go. I will actually get up at 5am tomorrow and get a swim in as well. That will hopefully knock me out for the flight.

Plan for CA:
Stay a way from all the rich food
Run at least an hour a day
If possible get a swim in
Drink wine!!! (I gotta enjoy myself)
Try not too miss Kate too much
Not ask Kate for a ton of text pics of my Reggie
Come home without a cold

Plan to ride the Mooseman course on Saturday!!!

Still going well

I ran 12 miles on Friday and the did a 2 hour bike ride on Sunday. My hamstrings have been barking a little, but nothing too bad.

Sunday I trained with the group and it was a pretty challenging day. We swam around 2500 yards and it was all at a pretty intense clip. After that we did some run drills and warmed up with a 20 minute run.

Then coach Suzan dropped a hammer on us, a two mile time trial. I haven't ever run at a "race" speed for that distance ever. I run longer distances, so sprining is pretty foreign to me. I really didn't know what pace to go out at, but I figured I should try and keep my 400s around 1:45. (7 minute mile pace) After the first couple of laps I felt good and ended up finishing 2 miles in 13:03 (6:30 pace) Not blazing, but my legs were tired from the days leading up and an hour swim before hand. So I was really pleased with that. Running on tired legs is obviously really important and it seems to be my biggest strength in the sport.

My buddy Dave was making fun of me for pounding a 20 oz endergy drink before running the time trial. Not the brightest idea, but fortunatly the old stomach of steel hung in there. A few burbs along the way, but I kept my cookie...

Cool numbers

Below are my totals so far this year. I have a few weeks missing out, but it gives a rough idea. I am little let down with my bike time. That should be up around 30hrs. Looks like I know where I will be spending more time....

2008 totals
Bike: 19h 23m - 306 Mi (will hopefully be around 3,000 miles by the end of the year)
Run: 23h 33m 52s - 159.75 Mi (hopefully around 800 miles by the end of the year)
Swim: 24h 22m 27s - 53193.61 Yd (30 miles)
Strength: 30h

Funny to think it is literally four full days of working out. The even more crazy part is that an Ironman takes anywhere from 10 to 15hrs!

Great bike rides

I hit the road yesterday and today. I was with two buddies yesterday and solo today. It was absolutely beautiful. I was a little tired today, but still pushed through.

My legs feel pretty good. I am working on trying to keep and 85 cadence. (Number of times one foot does a full rotaion in a minute) I tend to be a "smaher", low cadence with high resistance, but that is not the way to be on longer events. Everything is a work in progress.

Still plugging along

I have been traveling some lately, but I am still doing well with the training. The sun has been popping its head out, so that makes life a lot better. I have to travel to CA twice in the next three weeks, a little nervous about that for training. I will just need to really focus on running.

Next race is May 10th, 30 days a way. That will be a half marathon. I am hoping to run it around 130. We'll see....