Not much too report today. Did a 1 hour 15 minute ride on the CompuTrainer this morning. It was a recovery ride to recover from the hard ride on tuesday and long run yesterday. The goal was to keep my heart rate under 140 for the entire ride and keep the candence at 90. Really it was just about trying to spin some of the tired/soreness from my legs.
Weight: 164
I pulled into the Danvers Y at 5:08 this morning to meet Heidi and Julie who were going to run the first 7 miles of my long run with me today. It was pouring, coming down in buckets. Julie pulls in and few minutes later and it is still pouring. Normally I would have just started running at 5:10, just because I have to get the run done and don’t have time. Since it was raining I was kind of glad that Heidi was a little late. A few minutes later she pulled in and the rain stopped, sort of, it wasn’t pouring anymore at least.
We head out on the run and I can tell right away that the pace is faster than normal. I figure I will let them set the pace and just keep up. I can tell after the first mile that we went out too fast for Julie. How do I know? She stopped talking! Unfortunately for her, that would be our slowest mile. We stayed together through the first 4.5 miles and then came the hill on 62 and Julie was dropped like a bad habit! Heidi had no problem keeping up and probably could have pushed harder. After the 7 mile loop I was off on my own for another 5, and it started raining again, pretty much rained for the next 4 miles. I felt pretty good and just relaxed and ran at what I felt was a comfortable pace. I was a little surprised when I looked at my watch and the pace was 7:20 for mile 10, I felt like I was running closer to 8 minute miles. When I finished it turned out that I ran the 12 miles 9 minutes faster this week than I had last week!
http://connect.garmin.com/activity/86409322
Weight: 162.5
Looks like it is going to rain all week. I had hoped to start going outside for a few of my rides during the week in the morning, but the weather is just not cooperating. Headed down to the garage again this morning and did a Tempo ride on the CompuTrainer. Pretty much had the Metal Man pace me, except for the fact that I wanted to beat him so pushed a little harder than I probably was supposed to be felt pretty good at the end. The best part of the ride today was that I felt like I kept a good cadence, I was up around 93-94 rpms for the entire ride. Heart rate was pretty high for the last half hour, right around 158-160.
Weight: 163.5
Went for my run this morning and thought I might try to pick up the pace since I was on my own today. Felt pretty good after the 1st mile 8:06, then hit the wind heading out to the DHS track, managed a 7:33 into the wind. Mile 3 around the track was ok, other than the rain that started coming down, held 7:02 for that one. Mile 4 heading back to town had some wind at my back for a 6:57 and finally a 6:49 mile back to the Y. 36:29 for 5 miles, I’ll see if I can better than on next Monday. Will post the Garmin results later.
http://connect.garmin.com/activity/86141950
The Swim was just a long 3000 yard swim, held a 1:40 100 pace.
500 warmup
500 pull
1000 free
500 pull
500 free
Weight: 163.5
In Kingston, NY for the day so it seemed like a good reason to go run along the Dam. It’s nice and quiet up there because for the most part cars are not allowed, there are a few sections, but even there they are few and far between. Sometimes if you are lucky you can even see the Eagles that nest in the area, unfortunately they have been around for about 2 weeks now.
Started out the morning at the Andover pool. Mike K. showed up and proceeded to kick my butt up and down the pool. Would think I never learned how to swim the way he just pulls away from me.
Swim workout:
500 swim
500 pull
100 swim
300 pull
—- main set twice —
375 3×125 – free
225 3×75 – free
150 6×50 – free build
Total: 3500 yards
This afternoon I went out before I had to go pick up Mackenzie from school for my long ride of the week. I knew I wasn’t going to be able to make 4 hours but I figured 3 would be good. I head out to Gloucester, used to do this ride quite a bit and like riding in Gloucester. I wish I had more time to ride up into Rockport as well. So, made it down to Gloucester harbor averaging 18.3 for the first 24 miles, was pretty happy with that. When I started out I figured I would average around that for the whole ride. Started heading back and was feeling pretty good. Looked down and noticed I was at 19mph at the 40 mile point. So I picked it up a little more and did the last 15 miles and ended up at 19.2 for the ride. Felt very good through out the ride.
http://connect.garmin.com/activity/85362877
Nutrition: Today I tried out Ironman Perform, since that is what they are using at the Ironman. I like the taste of it, not too sweet. I think I will try it again.
3 bottles of Ironman Perform
1 Honey Stinger bar (First time having one on a ride, thought it was pretty good)
2 Powerbar Gels
2 – Salt Tabs by Saltstick
Weight: 165
I did a swim workout this morning instead of the usual bike ride. For two reasons really. The first was because my legs needed a break after the hard bike workout on Tuesday followed by the long run on Wednesday. I figured I would let them recover for a day and swim. The second reason is that I want to get a long ride in this week and the weekend is looking to busy to get it in. So, it looks like tomorrow afternoon could be the long ride for the week. Not sure yet how far it will be.
The swim workout today was 3100 yards, pretty much doing what I did on Monday. Alternating free and pull 500 yard sets. Then a 100 too cool down. Felt pretty comfortable and was able to do the 3000 yards in 45 minutes.
Weight: 164
It was another cold, rainy, miserable morning out there running. Slogged through 12 miles. I did manage to do negative splits, so there was one bright spot, even if it wasn’t the weather.
http://connect.garmin.com/activity/84915925
Nutrition:
Post run – Had a glass of milk with Hammer Recoverite. I’ve been doing this for the longer runs and harder bike rides and it seems to help recover. Or maybe I just don’t get the headaches I used to get anymore after the workout.
Weight: 163.5
Started out the morning thinking I was going to use the coaching software and let it determine the power and intervals. Then Mackenzie walked into the garage at 5:15am upset about a Mosquito in her room 10 minutes into the ride. So I got a good warmup in!!
After getting Mackenzie back to bed, I decided to skip the coaching software and do a Tempo ride on the Kona course. So for an hour ride I held just over 230 watts with an average heart rate of 150. Turned out to be a good workout and I followed it with a 15 minute cooldown of the same course at about 150 watts or so.
Nutrition:
Ride – One bottle of gatorade
Post ride – Glass of milk with a serving of Hammer Recoverite and Hammer Whey Protein. Followed a little later by breakfast, 4 eggs, bagel and two more gatorade.
Weight: 162.6
Had been hoping to start going to the pond in the mornings by now, but I’m having trouble getting others to show up. Still pretty cold really anyway so it is probably better that I just go run at the gym and swim after the run. The problem with running after swimming at the pond now is that my feet are usually numb. When they are numb like that I feel like it changes my stride until I can get myself warmed up.
Anyway, I did a 5 mile run with Julie and then we swam for about 50 minutes.
http://connect.garmin.com/activity/84511963
Swim workout:
3000 yards – alternate 500 free with 500 pull
Weight: 162.75