Base Building - Week - 5

Boyerdavea · Mar 6, 2011

Good day everyone. It is Sunday and below is my triathlon training for plan this week. I am kind of excited about getting in the pool this week. I haven't swam since early last December. My official training begins on 11 April (5 weeks), but I need to get my distance up to where my training plan begins. I am fine with the bike and run, but the swim I am a little worried about. I am just throwing this plan together as I go. I am hoping that posting my training plan will help me get out there and do what is planned. I need you guys to help hold me accountable to doing my plan and not anything more or less. What is not included in the training plan below is weight training of at least 30 minutes a day with the exception of Wednesday and Sunday.
 
 
<table border="0" cellpadding="0" cellspacing="0" style="width:717px;" width="717"><colgroup><col><col span="2"><col></colgroup><tbody><tr><td style="height:22px;text-align:center;width:123px;">
<h3>Date</h3>
</td>
<td style="text-align:center;width:197px;">
<h3>Swim</h3>
</td>
<td style="text-align:center;width:197px;">
<h3>Bike</h3>
</td>
<td style="text-align:center;width:200px;">
<h3>Run</h3>
</td>
</tr><tr><td style="height:22px;text-align:center;">WK+5</td>
<td> </td>
<td> </td>
<td> </td>
</tr><tr><td style="height:22px;text-align:center;">Mon, Mar 07</td>
<td style="text-align:center;">500m Endurance Swim</td>
<td style="text-align:center;"> </td>
<td style="text-align:center;">5 miles (hills)</td>
</tr><tr><td style="height:22px;text-align:center;">Tue, Mar 08</td>
<td style="text-align:center;"> </td>
<td style="text-align:center;">20 miles</td>
<td style="text-align:center;"> </td>
</tr><tr><td style="height:22px;text-align:center;">Wed, Mar 09</td>
<td style="text-align:center;">6x25m (500m total)</td>
<td style="text-align:center;"> </td>
<td style="text-align:center;">5 miles (5k tempo)</td>
</tr><tr><td style="height:22px;text-align:center;">Thu, Mar 10</td>
<td style="text-align:center;"> </td>
<td style="text-align:center;">25 miles</td>
<td style="text-align:center;"> </td>
</tr><tr><td style="height:22px;text-align:center;">Fri, Mar 11</td>
<td style="text-align:center;">3x100m (600m total)</td>
<td style="text-align:center;"> </td>
<td style="text-align:center;">9 miles @ 65-70% HRR</td>
</tr><tr><td style="height:22px;text-align:center;">Sat, Mar 12</td>
<td style="text-align:center;"> </td>
<td style="text-align:center;">30 miles</td>
<td> </td>
</tr></tbody></table> 
See you on the road next week! Happy training everyone!

Boyerdavea · Mar 8, 2011

My day started nice and early getting up at 4:45 am. A cup of coffee and out the door by 5:30 heading to work. By 7 am I was heading out for a run. It was suppose to be 5 miles with hills and it ended up being 7 miles with hills. Oh well, at least I ran. I just need to learn to stick with a schedule and not over do it. I ran 7 miles in 56:18 which works out to an average pace of 8:03. 
 
At lunch I was suppose to go for a 500 meter swim. Well it didn't happen, life got in the way. I ended spending several hours at the hospital (don't worry all is well). Once I left the hospital it was straight to the house picked up directions to my sons soccer game and off I went for my hour drive. I ended up being 10 minutes late, but at least I made it to the game. He scored, but they lost 2-1. I finally got home from soccer game by 10 pm, well no time to get my weight training in.
 
Happy training everyone.

Boyerdavea · Mar 8, 2011

Tuesday – Cycling day – First workout
 
What a great day. It was absolutely beautiful ride today. It was 46 degrees outside when I left the house and sunny and the wind forecast was 10-20 mph. I was scheduled to ride 20 miles, but my plan had changed slightly. My truck was at the hospital from yesterday, so I decided I would ride from the house to the hospital to get my truck.
 
Total ride was 22.8 miles with some nice hills to climb with an average speed of 17.6 mph. It seemed like I was riding into the wind most of the way. I hit some head wind that I struggle to ride at 14 mph on the flats. A few of the uphills the wind brought me to a complete crawl of under 9 mph. Below is the elevations chart.
 
<a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/78656/width/1000/height/800/flags/" target="_blank"><img alt="Elevation - Time.jpg" class="lightbox-enabled" data-id="16361" data-type="61" src="http://www.kickrunners.com/content/type/61/id/16361/width/552/height/331" style="width:552px;height:331px;"></a>
 
 
Weight Training - Workout #2
 
30+ minutes weight training complete. I worked on back and core muscles. It sure is nice having a <a href="http://www.bioforcetnt.com/" target="_blank">bioforce </a>at the house so I can lift at home now. Not the same as the gym but it works wonderfully. I love my wife for getting it for me while I was deployed. When I don't have time to go to the gym at work I can now do it at the house.
 
Happy training everyone!

Boyerdavea · Mar 9, 2011

Wednesday, March 9th
 
5 Mile Run – Workout #1
 
Painful morning! My knees were aching as I woke and drove to the office this morning. I guess it is the arthritis with the storm front getting ready to roll through. The weather tends to do it. I get to work, change and get ready to head out for a run. I am not big on stretching but I managed to stretch for 10 minutes or so before heading out. The plan called for a 1 mile warm-up followed by 5k tempo run. I set the watch to run between a 6:30 and 7:00 minute mile with the plan to stay just below 7:00. Once I got out on the road I realized how windy it was so I knew it would throw off my pace a little bit to keep it right at 7:00. The first mile was nice in 7:51. Now for the 5K, I picked up the pace and settled in at a 6:40ish pace with the wind to my back. The knees were still aching but feeling better as I kept going. As I rounded the corner at about 1.3 miles I was beginning to run a little more into the wind and could feel the difference to keep the pace going. I made the turn-around and started heading back and my pace was right at 6:41. Once I rounded the corner with 1.3 miles to go, it was all into the wind. With a little over a half mile to go and I hit the only hill on the route the wind was killing me and I felt like I was going anywhere but I pushed through to the top of the hill and then maintained through the end of the 5K averaging 6:48 and finishing in 21:15. I was definitely pleased with the pace. I finished the run 5 mile run with a nice casual cool down run. My splits were: 7:52 - 6:41 - 6:40 - 7:04 - 8:35.
 
550 Meter Swim – Workout #2
 
I was dreading getting in the pool. It has been 3 months since I have last been in the water and since I don’t care to swim, it made it that much more difficult. Since I didn’t swim on Monday I figured I would do Mondays workout of 500 meters straight and see how it goes. I cheated though and did the whole workout with the pull buoy. I guess it really doesn’t count. Off I went and I settled into a pace that was a little too fast for not swimming in 3 months (50 sec per 50 meters). I picked up right where I left off 3 months ago. About 300 meters into it I began to fade dropping a few seconds each lap and then I lost count of my laps. I ended up swimming 11 laps instead of 10, but I guess it was good that I went long and not short. My total time was 10:02 which averaged out to 54.7 seconds per lap. An hour later I am beginning to feel it in my shoulders.
 
Now if I can just learn to eat right! Fried food, chocolate and energy drinks just don’t cut it as an athlete.
 
Happy Training Everyone.

Boyerdavea · Mar 10, 2011

Thursday – March 10
 
A restless night as my left knee was aching. Here I thought it was due to the weather, but I guess it is not. I probably need to start wearing my knee brace when I run to help prevent injury. I cannot afford to have an injury this season. The dog woke me a 4:30, so I just laid there until 5:00. I rolled out of bed kind of grudgingly not wanting to get the day start. I drank a bottle of water and a bottle of Ironman Perform before I headed off to the office where I met two guys to ride with this morning. It was kind of chilly and windy and wasn’t sure how to dress.
 
Bike workout – Workout 1
 
What a great ride this morning. This morning I was able to ride with two co-workers, one of which just bought his bike yesterday. It made for a nice leisurely ride. The scheduled called for 25 miles but we did something of 19. I failed to start my watch, so I only ended up with 18.55 miles with an average speed of 16 mph. It was nice to get out and ride at a conversational pace.
 
Swim workout – Workout 2
 
I wasn’t scheduled to swim today, but since I didn’t swim on Monday and probably won’t make it to the pool tomorrow, I decided to swim today. I decided I would do a 200 meter warm-up and then do 4 x 100 meter intervals starting 2:30. I finished out with a 100 meter cool-down. 4 X 100 splits (1:38, 1:42, 1:40, 1:40). I actually felt pretty good after I was complete. I was suprised at how well I felt afterwards. Maybe I can increase my distance for next weeks workouts. I would like to get a couple of 1000 meter workouts or more in before I start my actual training plan that starts at 1000 meters.
 
Not sure if I will get the weight training in or not. My son has a soccer game tonight 1 1/2 hours away. There goes the evening workout. I guess I will make up for it over the weekend if I don't get it in tonight.
 
Happy Training Everyone.

Boyerdavea · Mar 11, 2011

I felt like I was little kid this morning running. I was running along the river and just watching the power of God’s creation, watching the sticks and debris flow downstream. I remember the days when I was little and I would throw sticks in the water and run alongside them watching and see what would happen to them, could I keep up? Would they get stuck in a little whirlpool? The water was high and current strong today. I felt like just jumping in and letting the current take me downstream. Then I got to thinking of the earthquake and tsunami in Japan today. I just pray for Japan and all the people that live in the affected area. I also pray that God may put a hedge of protection around the Hawaiian Island.
 
Friday 11 March – Long Run
 
Today was my long run and 65% heart rate reserve (155 bpm). I set my watch to beep when I reach 155 with the actual goal of not going over 70% (162 bpm). It was a successful run. I felt good from start to finish with no pain in my knees. Thank you Jesus. My total run was 9 miles with an average pace of 8:22 and average heart rate of 149 and max heart rate of 159. 
 
Happy training everyone.

Boyerdavea · Mar 12, 2011

Good day everyone! 
 
Thirty mile bike ride on the schedule for today. I put in 31.82 miles. It was a perfect day for a ride. It was 47 degrees when I started and by the time I finished it was just over 60. I set my watch to beep every 10 minutes to remind me to drink. My intent is to ensure I drink enough fluids while on the bike. I normally don’t drink enough and with doing Ironman Louisville it will be imperative that I drink enough fluids. My bike splits are set at 8 miles. Today’s bike ride I gradually got faster throughout the ride until about my 18 or so and then I seemed to have leveled off. Here are my split speeds: 18.9, 19.4, 20.8, 20.1. I had to slow during the last mile to avoid hitting the pedestrian traffic on the riverwalk.
 
<a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/79061/width/1000/height/800/flags/" target="_blank"><img alt="Road River Walk 3-12-2011.jpg" class="lightbox-enabled" data-id="16408" data-type="61" src="http://www.kickrunners.com/content/type/61/id/16408/width/732/height/305" style="width:732px;height:305px;"></a>
 
Happy training everyone!

Base Building - Week - 5

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