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Training Week - 4-10 April

1151 Views 3 Replies 1 Participant Last post by  Boyerdavea, 
Boyerdavea
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;">I am 5% of the way of reaching my goal for Team ACS and still 130+ names short of 141 names.<span> </span> Together we can make a difference in the fight against cancer.<span> </span> Please <a href="http://main.acsevents.org/site/TR?px=19710839&pg=personal&fr_id=27330" target="_blank">click here</a> to read more.</span></p>
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<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;">This week will be a recovery week for running as I will officially begin my training next week for Ironman Louisville.<span> </span> I am putting it in God’s hands that I will have the names to train for as I will be dedicating training days to those who have fought against cancer.  Below is a copy of my training plan for this week.</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;color:#FFFFFF;font-size:12pt;">Date</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;color:#FFFFFF;font-size:12pt;">Swim</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;color:#FFFFFF;font-size:12pt;">Bike</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;color:#FFFFFF;font-size:12pt;">Run</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;">Mon, Apr 04</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;">1000m Endurance Swim</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;">Recovery - 4 Miles</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;">Tue, Apr 05</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;">500m drills</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;">30 miles</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;">Wed, Apr 06</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;">8x25m (1000m total)</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;">Recovery - 4 Miles</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;">Thu, Apr 07</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;">24 miles</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;">Fri, Apr 08</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;">6x100m (1200m total)</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;"> </span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;">Endurance - 6 miles</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;">Sat, Apr 09</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;"> </span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;">30 miles</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;"> </span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;">Sun, Apr 10</span></p>
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<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;">I hope everyone has a blessed week.<span> </span> Happy Training Everyone!</span></p>
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Boyerdavea
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-size:medium;"><span style="font-family:Calibri;">Wow!  Only a week away and I begin my training plan for Ironman Louisville.  The reality of it all is starting to set in that I am actually going to attempt to complete an Ironman.  And then to put more preasure on me I am going to carry the names of those who have fought against cancer.  I am slowly building my list and will post it on this forum this coming weekend.  I need your help though to make it to 141 names.</span></span></p>
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<p class="MsoNormal" style="margin:0in 0in 0pt;"><strong><span style="font-size:medium;"><span style="font-family:Calibri;">Monday, 4 April Workouts.</span></span></strong></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:Calibri;font-size:medium;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-size:medium;"><span style="font-family:Calibri;">1000 meter endurance <b>swim</b> this morning.  Despite just not feeling “it” this morning I had a great swim averaging 56 second laps (50meters).  It is not fast but it is definitely sustainable.  I think I am going to shoot to improve my laps to 50 seconds or better in the coming week.  I believe it is well within my reach for a 4000 meter swim.</span></span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:Calibri;font-size:medium;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-size:medium;"><span style="font-family:Calibri;">I decided to change my Monday <b>run</b> to a lunchtime swim.  This will help me prepare for running in the heat of the day as I anticipate to start running during Ironman at mid-afternoon with 90+ temperatures.  Today I ran at 65% heart rate reserve.  Definitely much slower at lunch that early morning run; of course the high winds didn't help.   The higher temps and the sun beating down on me makes a huge difference on heart rate.  I logged 4.25 miles today at just over an 8:30 pace.</span></span></p>
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<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-size:medium;"><span style="font-family:Calibri;"><strong>Weather Report:</strong> <span style="font-family:Calibri;font-size:medium;">Min./Max. Temps: 74.8 °F/76.8 °F; Humidity: 59.8%; Dew point: 61.0 °F; Wind Speed: 13.1 mph</span></span></span></p>
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<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-size:medium;"><span style="font-family:Calibri;"><span style="font-family:Calibri;font-size:medium;">Happy Training Everyone!</span></span></span></p>
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Boyerdavea
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-size:medium;"><span style="font-family:Calibri;">What a busy week.<span> </span> Sorry I haven’t posted in a few days.</span></span></p>
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<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-size:medium;"><span style="font-family:Calibri;"><b>Tuesday</b> ended up being a much shorter ride than what was scheduled.<span> </span> I was getting inspected on Tuesday and I just didn’t have enough time to get in the scheduled 30 miles and I wasn’t able to make it out for a lunchtime swim.</span></span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:Calibri;font-size:medium;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-size:medium;"><span style="font-family:Calibri;"><b>Weather Report:</b> Min./Max.: 43.9 °F/45.3 °F; Humidity: 75.9%; Dew point: 37.6 °F; Wind Speed: 7.7 mph</span></span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:Calibri;font-size:medium;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-size:medium;"><span style="font-family:Calibri;">Total ride ended up being 23.75 miles at an average speed of 18.2.<span> </span> It was an out and back route with the outbound leg being slower and then I hammered on the way back to the office.<span> </span> I got back with about 20 minutes to spare; a quick shower and quickly hurried to the meeting.</span></span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:Calibri;font-size:medium;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-size:medium;"><span style="font-family:Calibri;"><b>Wednesday</b> was an early morning being up at 4:30 to drive my daughter to the Atlanta airport and then to work; after 3.5 hours of driving I didn’t have enough time or desire to go for my run before I started work so I figured I would save it for a lunchtime run.</span></span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:Calibri;font-size:medium;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-size:medium;"><span style="font-family:Calibri;"><b>Weather Report:</b><span> </span> Min./Max.: 66.2 °F/67.7 °F; Humidity: 24.6%; Dew point: 29.7 °F; Wind Speed: 8.8 mph</span></span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:Calibri;font-size:medium;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-size:medium;"><span style="font-family:Calibri;">At lunch I headed to the pool for a quick 1000 meter swim to include 8x25 meter sprints which ended up being a little faster than the previous week.<span> </span> So maybe I am beginning to improve my efficiency a little.<span> </span> I didn’t feel as though I was working as hard.</span></span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:Calibri;font-size:medium;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-size:medium;"><span style="font-family:Calibri;">I quickly changed and headed out for a 4 mile run which I made a tempo run with my mile splits at 7:20, 7:05, 7:24, 6:58 and then I ended with a .25 mile cool down.<span> </span> It felt good after swimming.</span></span></p>
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Boyerdavea
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-size:medium;"><span style="font-family:Calibri;"><b>Thursday</b> – Cycling workouts</span></span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:Calibri;font-size:medium;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-size:medium;"><span style="font-family:Calibri;">Morning Weather Report:  Min./Max.: 42.5 °F/46.0 °F; Humidity: 90.9%; Dew point: 40.6 °F; Wind Speed: 0.3 mph</span></span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:Calibri;font-size:medium;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-size:medium;"><span style="font-family:Calibri;">My typical Thursday ride call for 24 miles.  I decided I will commute to work when I can to help cut down on gas costs.  So today I started from downtown which adds 13 miles one-way.  I just couldn’t seem to get things going.  My legs felt completely dead.  I felt as though I was riding with the brakes on.  I was struggling with this ride.  My total ride was just shy 36 miles, I was dragging bad and averaged 16.5 mph.    I think a lot of it may just has to do with my lack of eating properly.  So I decided I needed to start taking some protein to help recover and started taking a multi-vitamin to assist my lack of nutrition.  Hopefully I will begin to see some improvement.</span></span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:Calibri;font-size:medium;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-size:medium;"><span style="font-family:Calibri;">Evening Weather Report: Min./Max.: 75.5 °F/76.7 °F; Humidity: 48.9%; Dew point: 55.8 °F; Wind Speed: 3.9 mph</span></span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:Calibri;font-size:medium;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-size:medium;"><span style="font-family:Calibri;">Now my commute home was not much a commute.  Since I struggled this morning, I decided to make it a hard ride back home.  I think I was clicking on all cylinders as I headed back downtown.  The ride was just shy of 13 miles.  I had my Garmin to take splits every 4 miles.  I was definitely pleased with the results with splits of 22.7 mph, 22.5 mph, and 22.1.</span></span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:Calibri;font-size:medium;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-size:medium;"><span style="font-family:Calibri;"><b>Friday</b> – Run & Swim Workout</span></span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:Calibri;font-size:medium;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-size:medium;"><span style="font-family:Calibri;">Weather Report:<span> </span> Min./Max.: 62.9 °F/64.4 °F; Humidity: 95.3%; Dew point: 62.7 °F; Wind Speed: 1.4 mph</span></span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:Calibri;font-size:medium;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-size:medium;"><span style="font-family:Calibri;">Today’s “long run” was scheduled for 6 miles at 65% Heart Rate Reserve.  It was an uneventful run and I actually enjoyed the route that I took which included several hills that definitely challenged keeping the heart rate below 65%, which I didn’t.  I ended up with 6 miles with an average pace of 8:25.</span></span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:Calibri;font-size:medium;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-size:medium;"><span style="font-family:Calibri;">My swim scheduled was for a 1200 meter swim with 6x100 meter repeats.  I complete a 400 meter warm-up and then went into my repeats start on 2:15.  I finished all of my repeats between 1:36 and 1:39.  I was pleased with the results as it was much more consistent and faster than last weeks repeats.</span></span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:Calibri;font-size:medium;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-size:medium;"><span style="font-family:Calibri;">Happy Training everyone!</span></span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:Calibri;font-size:medium;"> </span></p>
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