"We Came. We Saw. We Kicked It's Ass!"
- Bill Murray, Ghostbusters
That is how I feel about Week 5 of my IM Training!
The Numbers:
S: 3 Trainings - 8100.00 Yd - 4h 00m
B: 5 Trainings - 133.06 Mi - 7h 02m 16s
R: 4 Trainings - 22.60 Mi - 3h 10m 52s
-----------------------------------------------
Totals: 12 Trainings - 14h 13m
Long Swim - 3000 Yd
Long Bike - 60 Mi
Long Run - 10.03 Mi
Only had one missed workout this week and it was my Master's swim class on Thursday morning. I woke up at about 2am that night and had a really bad headache. The alarm then went off at 4am and the bad headache was now brutally painful. I have never had a migrane before but think that is what happened. It hurt so bad that I was nausous and felt like throwing up. The good news is that I started to feel better around lunchtime and was able to get in my scheduled run after work and then followed that up with some time on the trainer.
In other training related news I began using power for my bike workouts. I was able to do a Fuctional Threshold Power (FTP) test (this hurt) and then set up FTP Training Zones. I will then use these zones in conjunction my with my current training plan. It is very similar to Heart Rate Zones except you are using watts, which is the amount of power you generate while pedaling. Watts are a measurable data point that allow you to be exact in zones and force you to work hard to maintain. I really wish I would have taken a sip of the Training with Power kool-aid a long time ago because it is the way to go.
Thanks for Reading,
Jeff
Showing posts with label IM Training. Show all posts
Showing posts with label IM Training. Show all posts
Sunday, January 9, 2011
Sunday, January 2, 2011
Step Back Week (Virtual Woot!) and 2010 Numbers
ahhhhhhhhhhh .............
So I just finished up the 4th week of my IMTX training. The way the plan works is that it goes hard for three weeks and then scales back the volume in week four to allow for the body to absorb the training and recover. So basically it is three weeks on, one week off for the rest of the 20 weeks.
Usually I am very anxious during these recovery weeks as I feel like I should be doing more volume. However, with the holidays and the crazy stressful ending to closing out 2010 for my company it was a much appreciate breather!
With that being said today's post is going to be all about the numbers!
Week #4 of IMTX Training:
Total Volume: 10h 01m
Overall I am pleased with how this week went. The plan called for 10 hours and I did 10 hours. The best part of the week for me was some tweaks that were made to my swim stroke. My normal Master's swim class at 5am on Tues and Thurs was canceled due to the holidays. This allowed for me to go to the evening Master's classes since my normal evening bike and run workouts were relatively short in duration. I worked with Kt, the evening Master's coach, and she gave me some good instructions to shore up some deficiencies in my swim stroke at the Thursday evening class.
On Friday after work I went back to the pool and my buddy Dave was there so we did our workouts together. I was able to put into practice some of the pointers from Kt and had an excellent workout. For the main set Dave and I did 10x100 at a moderate pace and averaged between 1:33-1:38 for all 10 sets. Good Week.
More Numbers:
December Training Volume:
Total Volume: 39h 53m
So I just finished up the 4th week of my IMTX training. The way the plan works is that it goes hard for three weeks and then scales back the volume in week four to allow for the body to absorb the training and recover. So basically it is three weeks on, one week off for the rest of the 20 weeks.
Usually I am very anxious during these recovery weeks as I feel like I should be doing more volume. However, with the holidays and the crazy stressful ending to closing out 2010 for my company it was a much appreciate breather!
With that being said today's post is going to be all about the numbers!
Week #4 of IMTX Training:
S:
7000.00 Yd
3h 15m
B:
72.60 Mi
4h 05m
R:
18.82 Mi
2h 41m 28s
Overall I am pleased with how this week went. The plan called for 10 hours and I did 10 hours. The best part of the week for me was some tweaks that were made to my swim stroke. My normal Master's swim class at 5am on Tues and Thurs was canceled due to the holidays. This allowed for me to go to the evening Master's classes since my normal evening bike and run workouts were relatively short in duration. I worked with Kt, the evening Master's coach, and she gave me some good instructions to shore up some deficiencies in my swim stroke at the Thursday evening class.
On Friday after work I went back to the pool and my buddy Dave was there so we did our workouts together. I was able to put into practice some of the pointers from Kt and had an excellent workout. For the main set Dave and I did 10x100 at a moderate pace and averaged between 1:33-1:38 for all 10 sets. Good Week.
More Numbers:
December Training Volume:
| Bike: | 12h 46m - 227.9 Mi |
| Run: | 13h 22m 40s - 87.86 Mi |
| Swim: | 13h 45m - 29600 Yd |
Total Volume: 39h 53m
December was an average month. My training plan didn't begin until the second week and then I missed a week of swim and bike due to illness. This really hurt my overall volume but I was able to rest up (and lose 8lbs) and get healthy for the balance of the month. Actually my run and swim volume were still pretty decent. The bike volume sucked.
Even More Numbers:
2010 Training Volume Numbers:
| Bike: | 208h 57m 06s - 3794.74 Mi |
| Run: | 140h 38m 04s - 940.78 Mi |
| Swim: | 124h 30m 33s - 271874.1 Yd (154 Mi) |
Total 2010 Volume: 473h 25m
That is my final 2010 wrap up. It is very cool to go back and look at what you have done over the year. I cannot believe I spent 473 hours training this year. That is an average of 39.4 hours per month. What is even more cool to me is that I will probably smash these numbers in 2011.
Moving Forward .... Week 5 of my training plan is asking for 14.5 hours of volume.
Thanks for Reading,
Jeff
Monday, December 27, 2010
Week Three IM Training Recap
Week 3 has come and gone - bring on #4! Only 144 more days until Ironman Texas!
So How'd I do with Week 3?
Here are the Results (via BeginnerTriathlete.com Logs):
Total Time - 14h 04m
Long Run - 15.13 Mi
Long Ride - 60.80 Mi
Long Swim - 3000 Yds
Overall this was about an hour more than what the plan called for and that is because of my excessive amount of swimming. Lately, I have really been enjoying my time in the pool and have added in some extra work. My swim fitness is only a couple of weeks away from being Ironman Distance ready! This is amazing to me because one year ago I never would have imagined that I would feel this way about my swimming. As a matter of fact, swimming anything over 500 meters petrified me!
All 5h 27m of the bike were done on the indoor trainer this week thanks to the cooler than normal temperatures in the Houston area. As those of you that spend anytime on a trainer can attest - this is much more draining mentally than it is physically!
After three weeks my legs feel really fresh and mentally I am still sharp. My motivation is very high right now despite the fact the weather has been less than ideal. I attribute this positive energy level to the large amount of group training I am doing. This week I did all of my swims and runs either in a group or with a partner. Now the bike has been a solo effort but as soon as the weather breaks I will be out with my Tri friends sucking wheels. This group work has helped keep me focus and I plan on continuing it through out the rest of my training!
I hope everyone has a great week!
Thanks for Reading,
Jeff
So How'd I do with Week 3?
Here are the Results (via BeginnerTriathlete.com Logs):
S:
9700.00 Yd
4h 50m
B:
101.30 Mi
5h 27m
R:
25.03 Mi
3h 47m 10s
Total Time - 14h 04m
Long Run - 15.13 Mi
Long Ride - 60.80 Mi
Long Swim - 3000 Yds
Overall this was about an hour more than what the plan called for and that is because of my excessive amount of swimming. Lately, I have really been enjoying my time in the pool and have added in some extra work. My swim fitness is only a couple of weeks away from being Ironman Distance ready! This is amazing to me because one year ago I never would have imagined that I would feel this way about my swimming. As a matter of fact, swimming anything over 500 meters petrified me!
All 5h 27m of the bike were done on the indoor trainer this week thanks to the cooler than normal temperatures in the Houston area. As those of you that spend anytime on a trainer can attest - this is much more draining mentally than it is physically!
After three weeks my legs feel really fresh and mentally I am still sharp. My motivation is very high right now despite the fact the weather has been less than ideal. I attribute this positive energy level to the large amount of group training I am doing. This week I did all of my swims and runs either in a group or with a partner. Now the bike has been a solo effort but as soon as the weather breaks I will be out with my Tri friends sucking wheels. This group work has helped keep me focus and I plan on continuing it through out the rest of my training!
I hope everyone has a great week!
Thanks for Reading,
Jeff
Sunday, December 19, 2010
Week Two IM Training Recap & Other Randomness
This entire week can be summed up in one extremely descriptive word: YUK!
Week Two Numbers:
Swim: 4600 Yd - 1h 55m
Run: 20.49 Mi - 3h 14m
Bike: 0
-------------------------------------------
Total Volume: 5h 9m
I you are a regular reader you are probably thinking something is off here? You would be right. My training plan asked for 12hrs of total volume and I hit less than half of that because I AM SICK. And it really, really sucks!
After my 5am Tuesday morning Master's class I started to feel a little crappy. I had a ton of appointments and probably drove over 150miles that day and was progressively getting worse. Annie and I had to go to a friends child's musical recital that evening and my plan was to hit the trainer later that night. That never happened. I got home around 8pm and started to feel like death. Head was hurting, stomach was doing flips, and I was just nauseous all around. Wednesday I woke up with plans of hitting the bike and couldn't get out of bed. I finally did and had a long day working and started to feel better. So I went to my Wednesday night run club at Life Time Fitness. I did 4 miles and it was an awful experience - most taxing 4 miles I have ever done! The results from that was to not do any training Thursday or Friday with plans of recovering for the weekend.
Saturday morning rolled around and I felt better. I meet a few friends and we ripped off 16.5mi running. I felt so good that I immediately went swimming and got in 2000yds at a recovery pace. We went to dinner on Saturday night for Annie's Birthday and I still felt okay, not great, just okay. This morning rolled around and my head felt like it was going to pop from behind my eye sockets and the stomach once again was not good. Appropriate text messages sent to my riding buddies and it was back to bed until almost 9am.
As I sit here and type I am feeling better and hopefully am almost done with this bug. I did nothing but sit on the couch today and despite a long day planned on the road for work tomorrow I will not begin training again until Tuesday.
On the bright side, I am now at my optimal race weight of 148 lbs. That is an 8lbs loss since I got sick on Tuesday. You got nothing on me Paleo Diet!
Randomness:
Week Two Numbers:
Swim: 4600 Yd - 1h 55m
Run: 20.49 Mi - 3h 14m
Bike: 0
-------------------------------------------
Total Volume: 5h 9m
I you are a regular reader you are probably thinking something is off here? You would be right. My training plan asked for 12hrs of total volume and I hit less than half of that because I AM SICK. And it really, really sucks!
After my 5am Tuesday morning Master's class I started to feel a little crappy. I had a ton of appointments and probably drove over 150miles that day and was progressively getting worse. Annie and I had to go to a friends child's musical recital that evening and my plan was to hit the trainer later that night. That never happened. I got home around 8pm and started to feel like death. Head was hurting, stomach was doing flips, and I was just nauseous all around. Wednesday I woke up with plans of hitting the bike and couldn't get out of bed. I finally did and had a long day working and started to feel better. So I went to my Wednesday night run club at Life Time Fitness. I did 4 miles and it was an awful experience - most taxing 4 miles I have ever done! The results from that was to not do any training Thursday or Friday with plans of recovering for the weekend.
Saturday morning rolled around and I felt better. I meet a few friends and we ripped off 16.5mi running. I felt so good that I immediately went swimming and got in 2000yds at a recovery pace. We went to dinner on Saturday night for Annie's Birthday and I still felt okay, not great, just okay. This morning rolled around and my head felt like it was going to pop from behind my eye sockets and the stomach once again was not good. Appropriate text messages sent to my riding buddies and it was back to bed until almost 9am.
As I sit here and type I am feeling better and hopefully am almost done with this bug. I did nothing but sit on the couch today and despite a long day planned on the road for work tomorrow I will not begin training again until Tuesday.
On the bright side, I am now at my optimal race weight of 148 lbs. That is an 8lbs loss since I got sick on Tuesday. You got nothing on me Paleo Diet!
Randomness:
- I know I can be wordy, but that was a lot of rambling above. Even for me. Wow.
- Loved, Loved, Loved the NBC broadcast of Kona yesterday. Good trainer material for this winter!
- We had our Annual Tri Club End of the Year Banquet on Friday. It was an great time had by all and I managed to be medicated up enough to do a presentation on the plans for 2011. If you are interested in hanging out with a bunch good people and experienced triathletes and live in the North East Houston area consider joining our club. Click on the newly designed Kingwood Tri Club Website to register.
- I cannot believe the Steelers lost to the Jets. Just a crappy game from a team that looked like they didn't even feel like being there. Mike Tomlin, you and your team need an attitude adjustment.
- I have the DirecTV season ticket package and being that I was sick today I watched pretty much every NFL game. I am very skilled with the TV remote! All I can say is that I love Tim Tebow, QB, Denver. The kid is just a leader of men. He plays with such heart and passion that I wanted to jump off my couch and block for him. AND since this is sure to come up in the comments - I am not a Flordia Gators Fan, and could care less about most of the SEC. I just like the way this kid plays. That is all.
- I ran 16.5 miles on Saturday and the entire run was effortless. Just a great feeling and almost zero soreness later that day. Despite an overall awful week the one silver lining (aside from shitting myself to race weight) is that my legs are in an extremely good place and are ready to take on the next 22 weeks of Ironman training. The training for the late season 70.3 is 100% responsible. The takeaway from this is: Suck It Offseason!
- Annie and I have a special Christmas morning planned together: A 15-mile Run! I know, I know get you a Kleenex right? I knew all you Endurance Peeps would get all choked up at this!
- Check out the kick ass new header at Mandy's Blog. Her friend made it for her and it is freaking awesome.
- Last but not least, Happy Birthday to my wonderful wife Annie. You are even more beautiful today then when we met 13 years ago!
Thank for Reading,
Jeff
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