Josh and I ran down the road today. Then we turned around and came back. It was nice.
Wednesday, February 27, 2008
We went running today
Josh and I ran down the road today. Then we turned around and came back. It was nice.
Ironman video
Check out this sweet video. It really fires me up.
I hope everyone's training is going well. I am less busy and am getting over the cold, so life is good! Keep up the great work everyone. I'm hoping we can get together for a group ride or workout- Sunday? next Tuesday?
I hope everyone's training is going well. I am less busy and am getting over the cold, so life is good! Keep up the great work everyone. I'm hoping we can get together for a group ride or workout- Sunday? next Tuesday?
Siting
Here's a blurb from a swimming website on siting:
Looking up slows you down and tires you out. If you can stay on course, you will be much better off looking up every 20 strokes as opposed to every 6 strokes. But that is a big "if." Not looking up may speed you up, but that doesn't do much good if you start swimming in circles. The classic solution to this is to practice swimming a length of the pool with your eyes closed. The lane ropes will quickly make it apparent in which direction you naturally veer. Work to straighten out your stroke.
For our purposes, let's practice popping up a bunch per length so you get a feel for the water.
Looking up slows you down and tires you out. If you can stay on course, you will be much better off looking up every 20 strokes as opposed to every 6 strokes. But that is a big "if." Not looking up may speed you up, but that doesn't do much good if you start swimming in circles. The classic solution to this is to practice swimming a length of the pool with your eyes closed. The lane ropes will quickly make it apparent in which direction you naturally veer. Work to straighten out your stroke.
For our purposes, let's practice popping up a bunch per length so you get a feel for the water.
Monday, February 25, 2008
Sunday, February 17, 2008
Week 7- Base 2 Rest and Recovery
Monday
am-off
pm-45 minutes optional core strength.
Tuesday
am- Swim. 60 minutes. warm up- 3x200 S,K,S. 5x200 on 3:30 or 3:40- these shouldn't be too difficult. 1 minute rest. 500 easy, 2x250 perfecting your form. Cool down 200 (2800 yards)
pm- Choice workout. Make it easy- 45 minutes of fun- a bike, snowshoe, ski, hoop, whatever.
Wednesday
am- Run 45 minutes easy. 10 minutes of drills (butt kickers, bounding, striders, high knees)
pm- 45 minutes optional core strength
Thursday
am- 60 min swim, Moderate to High intensity. Warm up 4x200 S,K,P,S. 10x50 on :50. 10x100 Swim 2 in a row, Pull 2 in a row on 1:50. 500 Easy swim. 200 cool down. (3000 yards)
pm-off
Friday
am- Bike 60 minutes. Warm-up for 10 minutes. Single leg work: 5x[30 sec R, 30 sec L, 3 minutes both]. 20 mins Hard TEMPO… push a tough gear, but keep RPM's at 90. 10 min cool-down in low gears.
pm- OFF
Saturday
am- Cross train. 60 minutes.
pm-off.
Sunday am- Brick. 60 min spin steady. Followed by 5 min run at T pace, then 25 min run at E pace. Time your transition. Get all of your running stuff ready in advance and see how fast you can go from bike to run.
Total 7:00
Swim: 2:00
Bike: 2:00
Run: 1:15
(Core: 1:30)
Cross Train: 1:45
am-off
pm-45 minutes optional core strength.
Tuesday
am- Swim. 60 minutes. warm up- 3x200 S,K,S. 5x200 on 3:30 or 3:40- these shouldn't be too difficult. 1 minute rest. 500 easy, 2x250 perfecting your form. Cool down 200 (2800 yards)
pm- Choice workout. Make it easy- 45 minutes of fun- a bike, snowshoe, ski, hoop, whatever.
Wednesday
am- Run 45 minutes easy. 10 minutes of drills (butt kickers, bounding, striders, high knees)
pm- 45 minutes optional core strength
Thursday
am- 60 min swim, Moderate to High intensity. Warm up 4x200 S,K,P,S. 10x50 on :50. 10x100 Swim 2 in a row, Pull 2 in a row on 1:50. 500 Easy swim. 200 cool down. (3000 yards)
pm-off
Friday
am- Bike 60 minutes. Warm-up for 10 minutes. Single leg work: 5x[30 sec R, 30 sec L, 3 minutes both]. 20 mins Hard TEMPO… push a tough gear, but keep RPM's at 90. 10 min cool-down in low gears.
pm- OFF
Saturday
am- Cross train. 60 minutes.
pm-off.
Sunday am- Brick. 60 min spin steady. Followed by 5 min run at T pace, then 25 min run at E pace. Time your transition. Get all of your running stuff ready in advance and see how fast you can go from bike to run.
Total 7:00
Swim: 2:00
Bike: 2:00
Run: 1:15
(Core: 1:30)
Cross Train: 1:45
Tuesday, February 12, 2008
Andy's secret workout
This is what makes Andy so fast. Those extra reps he gets in a the brew pub.
Stud.
Monday, February 11, 2008
Week 6- Base 2
Sorry again for the delay in getting this out to you.
Monday
am- off
pm- 45 min optional core strength
Tuesday
am- Swim 1 hour-4x200 S,K, IM, S. 4x100 on 2:10, 200 EASY, 4x100 on 2:00, 200 Easy, 4x100 on 1:50, 200 EASY Cool down(2600) See how the first of these 100s go, you might want to push yourself to go on 2:00, 1:50, and 1:40. You can do it!
pm- Bike. 1 hour steady Easy 90-100 rpm.
Wednesday
am- Core strength 1 hour. What do you feel needs work?
I'll post something about core exercises.
pm- Run 60 minutes (easy to medium intensity). Warm-up 2 miles easy. 2x2 mile repeats with 1 min rest at T pace. The rest at an E pace.
Thursday
am- swim 1 hour. 500 yards warm up- your choice. 10x50 on 1:00 OR :50 if your really bad ass. Ladder set: 500 Free Hard, 400 Free Easy, 300 Free Hard, 200 Free Easy, 100 all out. 250 Kick. 250 cool down (3000 yds)
pm- am- Bike 1 hour. Warm-up 10 mins. 30min at a quick cadence steady riding (every 3rd min stand for 30 sec) 3x5 min builds (at the start of each rep, start easy and you should be busting ass by end of the 5 mins) 5 min cool down
Friday
am- Run 1 hour- medium intensity. Warm-up 2 miles at E pace. 3 x [1mile at T pace, 1 min rest] 5 min E pace 2 x [1 mile at T pace, 1 min rest] 1 mile E pace
pm- off
Saturday
am- swim 1 hour. Warm up 800 (200 swim, 200 kick, 200 with pull buoy, 200 swim). 1200 yards (24 laps) easy and steady swim- work on DPS (distance per stroke) and bilateral breathing. If you are breathing every stroke, your going too hard. 2oo swim IM, 2oo cool down. (2400 yards)
pm- Cross train 60 min
Sunday
Bike 2 hours with 60 minutes of simulated hill work. We'll ride easy for the first 30 minutes, then I can lead a spin class for the next 60. (3x 5 min E, 5 min 70 rpm at difficult gear, 3 min 90rpm at same difficult gear, 2 min hard stay sitting down, 5 min downhill- fast rpm in aero position) then steady riding for the last 30 minutes.
Total: 11 hours
swim- 3 hours
bike-4 hours
run- 2 hours
xtrain-1 hour
core- 1 hour
Monday
am- off
pm- 45 min optional core strength
Tuesday
am- Swim 1 hour-4x200 S,K, IM, S. 4x100 on 2:10, 200 EASY, 4x100 on 2:00, 200 Easy, 4x100 on 1:50, 200 EASY Cool down(2600) See how the first of these 100s go, you might want to push yourself to go on 2:00, 1:50, and 1:40. You can do it!
pm- Bike. 1 hour steady Easy 90-100 rpm.
Wednesday
am- Core strength 1 hour. What do you feel needs work?
I'll post something about core exercises.
pm- Run 60 minutes (easy to medium intensity). Warm-up 2 miles easy. 2x2 mile repeats with 1 min rest at T pace. The rest at an E pace.
Thursday
am- swim 1 hour. 500 yards warm up- your choice. 10x50 on 1:00 OR :50 if your really bad ass. Ladder set: 500 Free Hard, 400 Free Easy, 300 Free Hard, 200 Free Easy, 100 all out. 250 Kick. 250 cool down (3000 yds)
pm- am- Bike 1 hour. Warm-up 10 mins. 30min at a quick cadence steady riding (every 3rd min stand for 30 sec) 3x5 min builds (at the start of each rep, start easy and you should be busting ass by end of the 5 mins) 5 min cool down
Friday
am- Run 1 hour- medium intensity. Warm-up 2 miles at E pace. 3 x [1mile at T pace, 1 min rest] 5 min E pace 2 x [1 mile at T pace, 1 min rest] 1 mile E pace
pm- off
Saturday
am- swim 1 hour. Warm up 800 (200 swim, 200 kick, 200 with pull buoy, 200 swim). 1200 yards (24 laps) easy and steady swim- work on DPS (distance per stroke) and bilateral breathing. If you are breathing every stroke, your going too hard. 2oo swim IM, 2oo cool down. (2400 yards)
pm- Cross train 60 min
Sunday
Bike 2 hours with 60 minutes of simulated hill work. We'll ride easy for the first 30 minutes, then I can lead a spin class for the next 60. (3x 5 min E, 5 min 70 rpm at difficult gear, 3 min 90rpm at same difficult gear, 2 min hard stay sitting down, 5 min downhill- fast rpm in aero position) then steady riding for the last 30 minutes.
Total: 11 hours
swim- 3 hours
bike-4 hours
run- 2 hours
xtrain-1 hour
core- 1 hour
Monday, February 4, 2008
Pictures wanted!
Week 5- Base 2
Sorry for the delay in getting this out to you. I was traveling in a place with no snow last week!
After this week, we'll be 1/4 of the way there!!!!! This next month might be the most difficult motivation wise, but good effort now will pay great dividends when the snow melts (hopefully by May).
Monday
am- off
pm- 45 min optional core strength
Tuesday
am- Swim-500 Free Easy, breathe towards both sides. 12x25 drill (4 of each- catch-up, finger drag, 3 cycle switch), rest 10 sec. 2x800 Swim Smooth. 1 minute rest in between. Really pay attention to form on second 800. 200 cool-down. (2600yds)
pm- Spin 1 hr easy. Find a gear that you can maintain the entire hour. No shifting up or down. If you have aero bars, sit in aero position for at least 20 minutes. Look up. Don't stare down.
Wednesday
am- run. 45 min. Easy to Medium intensity. 10 min E pace warm up. 10 min drills (Butt kickers, high knees, bounds, striders). 15 min M pace, with 3 x 30 second pick ups. 10 min E pace cool down.
pm- bike 60 min. Do a spin class if possible or one of those Chris Carmichael workout DVDs. If not, here's the plan: Warm-up 15 minutes. 3x[5 mins strong, 3 mins Easy, 30 seconds standing]. 20 mins 90-100 rpm steady pace.
Thursday
am- Swim. 500 choice warm-up. 10x50 strong on 1:00. Work these pretty hard. 8x50 easy on 1:00. 6x50 Hard on 1:00. 4x50 Easy. 2x50 ALL OUT on 1:00. 200 cool-down (2200 yds) Swim easy 500 yards if you're feelin it. (2700 yards)
Friday
am- Run 60 minutes. Medium to High intensity. Try to run in a place where you can measure your distance and determine your pace.
Warm-up 15 min at E pace, 2 miles at M pace, 1 miles at T pace, 2 miles at M pace, 1 mile at E pace.
pm- off
Saturday
Cross train 90 minutes
Sunday
Bike 90 minutes. 10 minute warm up with 2x1 minute 120 rpms- try not to bounce. 10 min single leg drills. 30 seconds R, then 30 seconds L. Shoot for a perfectly balanced pedal stroke. it's very difficult! try to avoid the "Woom" noise as much as possible. 60 minutes E-M pace. Drink every 15 minutes. Eat a bar on this ride- whatever one you like. I like to eat a 1/4 bar every 15 minutes. See what works. 10 min cool down.
Totals:
Swim: 2:00
Bike: 3:30
Run: 1:45
Core: :45
Cross: 1:30
9:30
After this week, we'll be 1/4 of the way there!!!!! This next month might be the most difficult motivation wise, but good effort now will pay great dividends when the snow melts (hopefully by May).
Monday
am- off
pm- 45 min optional core strength
Tuesday
am- Swim-500 Free Easy, breathe towards both sides. 12x25 drill (4 of each- catch-up, finger drag, 3 cycle switch), rest 10 sec. 2x800 Swim Smooth. 1 minute rest in between. Really pay attention to form on second 800. 200 cool-down. (2600yds)
pm- Spin 1 hr easy. Find a gear that you can maintain the entire hour. No shifting up or down. If you have aero bars, sit in aero position for at least 20 minutes. Look up. Don't stare down.
Wednesday
am- run. 45 min. Easy to Medium intensity. 10 min E pace warm up. 10 min drills (Butt kickers, high knees, bounds, striders). 15 min M pace, with 3 x 30 second pick ups. 10 min E pace cool down.
pm- bike 60 min. Do a spin class if possible or one of those Chris Carmichael workout DVDs. If not, here's the plan: Warm-up 15 minutes. 3x[5 mins strong, 3 mins Easy, 30 seconds standing]. 20 mins 90-100 rpm steady pace.
Thursday
am- Swim. 500 choice warm-up. 10x50 strong on 1:00. Work these pretty hard. 8x50 easy on 1:00. 6x50 Hard on 1:00. 4x50 Easy. 2x50 ALL OUT on 1:00. 200 cool-down (2200 yds) Swim easy 500 yards if you're feelin it. (2700 yards)
Friday
am- Run 60 minutes. Medium to High intensity. Try to run in a place where you can measure your distance and determine your pace.
Warm-up 15 min at E pace, 2 miles at M pace, 1 miles at T pace, 2 miles at M pace, 1 mile at E pace.
pm- off
Saturday
Cross train 90 minutes
Sunday
Bike 90 minutes. 10 minute warm up with 2x1 minute 120 rpms- try not to bounce. 10 min single leg drills. 30 seconds R, then 30 seconds L. Shoot for a perfectly balanced pedal stroke. it's very difficult! try to avoid the "Woom" noise as much as possible. 60 minutes E-M pace. Drink every 15 minutes. Eat a bar on this ride- whatever one you like. I like to eat a 1/4 bar every 15 minutes. See what works. 10 min cool down.
Totals:
Swim: 2:00
Bike: 3:30
Run: 1:45
Core: :45
Cross: 1:30
9:30
Subscribe to:
Posts (Atom)
