Monday 13 June - Saturday 19 June 2011

Linda had her first post-treatment MRI last week and it came back 'clean'. We are relieved and very happy. The joys of taking Tamoxifen will continue for the next 5 years, as will a rotating monthly doctor appointment.

Time is more crunched than ever so posting to my own blog has been nearly impossible. I took 2 weeks off from training after Ironman Texas, more or less. Surprisingly I was not very sore and by about the 4th or 5th day I felt like I could run again... but didn't. I saw my physical therapist and she was surprised how well I came out of the race. My body didn’t show much in the way of imbalances. I began swimming the 2nd week after IMTX and then a little running but held off on the bike a little longer.

This past week was my 2nd week of Ironman Arizona-specific training. It is a challenge to figure out how to get everything in with all the time needed for coaching others. Because they rely on me, that has to be a high priority. And my family priorities have not been in balance lately so things will have to be managed better as I learn what I can do and what I have to let go of. One of those things will likely be this weekly workout blog, as DOING the training is more important than POSTING the training. It will have to be a "hit and miss" I'm afraid. It also looks like I'll have to give up on making Monday an off day and instead take 2 or 3 evenings off instead so that I can coach. Still figuring that schedule out.



Other than the various “challenges”, things went fine this week though it’s hard to separate how I felt my training went with how my Team Challenge group trainings went. Got in nearly all my training. Strength training is a struggle though and only managed to get that in twice. I’m looking at resorting to twice a week for that with such a time crunch. Marc was down for the weekend and it was Corey’s birthday on Saturday and we had fun going to dinner. Sunday I got to start the day with a Brick workout – 1:55 ride to La Jolla and back along the coast with Marc, followed by a 20 min run. Then finished cleaning and getting ready for a family BBQ.

Monday – Treadmill Run with/4 x 20 sec sprint, 40 sec recovery; strength training
Tuesday – Swim 2500 yd, 40 min run; Team Challenge swim workout
Wednesday – Trainer Bike Ride 1:25 w/8 x 20 sec sprint, 2min recovery; strength training
Thursday - Road Run :50
Friday - Trainer Ride 1:00
Saturday – Team Challenge group ride. Swim 2700 yd (2000 Free – 28:20 w/500 splits of 7:07, 708, 704, 701 – 28:25 last week); Corey's Birthday
Sunday – Brick 1:55/:20; Father's Day

Monday 21 February - Sunday 6 March 2011

This is 2 weeks of thoughts on training, without the actual workout logs.
Written Sunday 2/27 -This was a Recovery week with time and amount of intensity cut back. I'm way too tired tonight at the end of this type of week but mostly I just think it was a busy weekend. Training went well. Swam a 2000 Free on Sat. that was at a faster pace than my Time Trial 2150 yard swim the previous week. Not sure why that is but I'm happy to be seeing improvement because in general I'm swimming slower than I did a year and a half ago. Some of that has to do with injuries along the way. The Brick workout today - 2 hours riding outside on the road plus a 45 min run went well. In spite of the air temp being 36 degrees when I started getting layers on, my core was warm. Fingers eventually thawed though my feet didn't until I got running. I added another hour of riding to the tail end of the run so I could ride with Son1 He got a new road bike and wanted to ride with the old man. We enjoyed it a lot.


Also spent some time with Son1's girlfriend who is in training for her first triathlon with Linda and the other female family members. Iron Girl Atlanta is a sprint distance event on May 15th, 1 week before Ironman Texas. I got a chance to work directly with her on her stroke and showed good improvement. She also has things to work on that I can incorporate into her workout plan. They sent me a video of her swimming and that helped me to guide her some but being together in person is a much better way to work. The 7 women have finished week 1 of their training plan with 11 weeks to go.


Linda is back with the living now that the final Chemo treatment is in the rearview mirror. We started doing 15-20 min walks and she swam twice over the weekend: 500 yards on Saturday! This stuff still causes a great deal of fatigue but she seems to be getting stronger each day.


It probably wasn't a brand new realization this week but I did think my snacking (which I see as a weakness) from a slightly different angle. And maybe that's not even true but anyway... While I am very conscious about what I eat, especially at meals due to a restricted diet and because of training, I realize that my snacks are another matter. Often I snack on things that are healthy, though not always. And I eat too much in the snack department. So I realized that I'm not really thinking about why I should do better with snacks. If I'm hungry I should eat but I need to be aware of why I'm eating and why I should not be eating. I never think in a concrete way about having a GOAL to be a certain weight for racing when I'm mindlessly snacking at night. If I did think about what I was putting into my mouth at night and how it impacts that goal, I know I would be better under control. Yes, I workout so much that I can get away with things but that's not what I really want or should be doing. New thing to focus on.

Weighed 156 lbs during the week.

Written Monday night 3/7 - It is such a relief to have Linda feeling better. I guess most of the time I wasn't aware of the stress her treatment and recovery was having on me. She is back to work today and I was worried about her since fatigue is going to affect her with her being in the office for a full day. She did fine but came home very tired. 

We spent the weekend in Palm Desert with her brother and his family. It was a nice time. I got to do some more swim coaching/teaching as our sister-in-law and niece will be doing Iron Girl Atlanta. Also tried a to help my niece (14 years old) on the bike. Not so sure that was at all successful.


This was an unusual training week. Phil, my friend that I swim with was sick all week . Also I started coming down with Pouchitis at the end of last week which explains the fatigue I felt after a recovery week. It's the first real 'GI event' since my intestinal surgery 11 months ago. I haven't taken antibiotics for pouchitis since 1998 so instead of doing the Chinese herbs/Chinese medicine thing I decided to go the Western Medicine route. I'm on Flagyl and Cipro now and will get my "J-pouch" scoped this Wednesday morning. The pouchitis took it's toll last week, causing me to skip training on Tuesday night, a rarity. It was weight training. 


Friday in Palm Desert I did my 4 1/2 hour bike ride. (Being in the Desert I couldn't get my usual 3rd strength training in nor the long weekend swim.) On Saturday I started my 2 hr 20 min run. At :38 mark I felt a tightness in my right calf and stopped after the 3rd or 4th step, walked, and tried to start again. Stopped 2 steps later with a strain, walked home, and did no more training (missed a short run and short ride). Saw my Physical Therapist who worked on me and taped my up. No running the rest of the week. Swim and Bike are still on the table. I might try water running at the end of the week but we'll see. 


The 70.3 in Oceanside is April 2nd. I plan to be ready for it. Ironman Texas is May 21, a higher priority. I just don't want to lose too much training from this setback.

Monday 1 March - Sunday 7 March 2010

Written 3/7 - Very tired from the weekend training. Even though I cut back on the length of training planned, it wasn't enough. I'd done well with cutting back during the week after missing nearly 2 weeks but it caught up to me by the weekend. Will likely cut back on next week's workouts a little too. By the end of next week I would expect to be pretty much back to where I was before the Shockwave treatment on the left plantar fascia. Did manage to get a bike ride in on Saturday before the rain.


Week Totals
Swim - 7450 yd
Bike - Spin 1:57, Road 2:05 (34.9 mi)
Run - water run 3:25
Strength Training - Upper 3 days, lower 3 days - 3x10-12 to fatigue, core 3 days
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Tue 3/2
am Swim 2350 yd, 45 min Water Run
3,2,1; 6 x 50 K RI 10
8 x 100 Fr on 1:40; 25 ez
5 x 75 Fr on 1:40; 50 ez
5 x 25 Fr on :35; 75 SD
Water Run 45 min
6 x 30/60
pm - Weight Training - Lower body 3 sets of 10-12, core; wu 10 min exercise bike
Wed 3/3 am - Weight Training - Upper body 3 sets 10-12; wu 10 min exercise bike
pm - Spin Class 56 min
1st time back - took it relatively easy, no sprints, minimal standing
Thu 3/4 am - Swim 2350 yd, Water Run 45 min
3,2,1; 4 x 100 Fr drill RI 40; 25S;
5 x 200 fr on 3:20 - 239, 38, 41, 39, 39
50S; 4 x 50 Fr on 55; 75SD
45 min Water Run
6 x 60/60
Fri 3/5 am - 61 min spin Bike Ride Class, finish strength training
HR137/124
Zone5- 0, z4- 13, z3- 38, z2- 5, z1- 4
Sat 3/6
am - Bike Ride 2:05, 34.9 miles
HR156/129
Speed 32.4/17.9 mph
Zone5- 6, z4- 42, z3- 1:04, z2- 9, z1- 3
pm - 40 min Water Run
6 x 20/40 sprints
Sun 3/7
am - Swim 2750 yd; strength training
3,2,1
2000 Fr - 28:46 (706, 710, ?, ?)
150SD
Strength training - sore left shoulder
pm - Water Run 1:15

Monday 8 February - Monday 15 February 2010

Written 2/15 - This was considered a Build Phase week. Realized I haven't necessarily been pushing weights to failure so started doing that by adding reps where necessary (up to 15). Thursday morning's swim and water run were harder to do than normal. Didn't feel strong. Maybe it was pushing strength training harder on Tues. Still got thru it. 2nd week for meditation class on Thur. night so didn't do a spin class then but shifted it again to Fri a.m. Did squeeze part of strength training to Thur. pm and Fri am and pm since I knew I'd be gone to Palm Desert all weekend for a Century Ride and Valentine's Day.
The Palm Springs Century (102 miles, 5:40:58) was a good ride. My time was faster than last year even though I got lost last year and only went 99 miles. I think I was luckier with the traffic lights this time so who knows if I really rode faster. It was definately a good workout. Linda's observation: I'm not nearly as wiped out after these things as I was last year. This is obviously attributable to experience and a good base.
Decided to do the 5K with Linda on Sunday since I go in for Shock wave treatment on Tuesday. This was my first time running on solid ground since IMAZ on Nov 22, 2009. Did it in 28:11. Walked the first 5 min and then ran the rest without walk breaks. Linda did an awesome 48:00, a personal best by about 3 minutes!
Worked out on Monday 2/15 since I'll be out of commission for at least a few days and to squeeze in what I can before Shockwave therapy tomorrow morning.
My focus this week was to continue to train hard, not necessarily with my eye on Ironman Arizona or California 70.3 (half IM), but to be as far along in training as possible. I want to come back being "less behind". It would have been easy to slack off some this week once I found out when the non-invasive surgery was scheduled, so I reframed the training to stay focused.
Next week the plan is to recover from Shock wave as quickly as possible so I can do modified workouts, and search for workout alternatives. At the same time I plan to not jeopardize the healing process by rushing back to walking or running or riding too soon.
I'm ranked #100 in the USAT National Challenge for overall mileage with 2 weeks left to go. With the shockwave treatment I should be slipping back. I'm not as high as last year but last year I wasn't spending part of December recovering from IMAZ. Instead I was full bore into Calif. 70.3 training. Total estimated mileage since December 1, 2009 = 1,144.4 (Swim 46.14, bike 942.6, run 155.66 miles)
Weekly Totals
Swim 8000yd
Bike - Spin 3:23, Road  5:50 (103.5mi)
Run - water run 1:38, road/treadmill 5.6mi/60 min, eliptical/stairmaster 24 min
Strength Training - Arms 2 days - 3x12-15, legs 2 days - 3x12-15, core 2 days
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Mon 2/8 - rest day
Tue 2/9 - weight 166.5...shocking
am Swim 3000yd, Water Run 45 min
300Fr, 200 Fly K, 100K, 100S
6 x 200Fr mod aerobic on 3:00 - 249-244; 25S
8 x 75 Fr Sprint (RPE9) on 1:40 - 54, 53, 54, 53, 53, 52s; 50SD
7 x 50 Fr Sprint on 55 - all 34's; 75SD
53 min Water Run
18 x 30/30 sprints
pm Weights - Arms 3 x 12-15, legs 3 x 12-15, core
wu 12 min stairmaster and treadmill
Wed 2/10
am spin Bike 1:15
HR147/126
Zone5- 0, z4- 43, z3- 18, z2- 6, z1- 5
pm 1:08 spin Bike
HR147/126
Zone5- 4, z4- 39, z3- 12, z2- 9, z1- 4
Thu 2/11 - wt 164.5 lbs.
am Swim 3050yd, Water Run 45 min
3,2,1; 4 x 100 IM on 1:50; 4 x 100 Fly K on 2:00; 50S;
6 x 200 Fr (RPE8)on 3:20 - 240, 39, 38, 38, 38, 36; 25S
6 x 50 Fr sprint on 55; 75SD
45 min Water Run
8 x 20/40 sprints
pm Strength training - split into 4 parts between lunch on Thursday and before work on Friday
Take meditation class
Fri 2/12
am - Brick
Spin class 60 min
HR mostly in 132-140 range
Treadmill run 20 min + 5 min walking c.d. - 2.3 mi.
HR mostly in 130-139 range
Strength training - finish
pm - Go to Palm Desert - no workout
Sat 2/13
am - Tour de Palm Springs Century Ride 102 miles, 5:40:58
HR153/131
Zone5- 2, z4- 2:16, z3- 3:02, z2- 12, z1- 0
Speed 41.8/~18.6mph Didn't take splits except for arriving at the 51 mile aid station in 2:38+
Sun 2/14
am - Palm Springs 5K - 28:11
walked 1st 5 min, ran the remainder
Mon 2/15 am
Swim 2750 yd, Water Run 60 min
3,2,1;
2000 Fr - 28:30 - 500 splits 715, 712, 705, 658
Did not find a groove until about 1200.
60 min water run
Decided not to do strength training this afternoon: sore and tired from the weekend.

Monday 25 January - Sunday 31 January 2010

Written 1/31 - It was a pretty good week. Adjust my weekend schedule so we could see my niece play soccer. Got all workouts in. Seeing Craig Alexander and Chris Lieto speak was terrific and inspiring. Started back to physical therapy... or maybe it was the week before. Going once a week. She found asymetry in my hips.
Weekly Totals
Swim 8500yd
Bike - Spin 3:43, Road 2:55 (53.8mi)
Run - water run 3:37, eliptical/treadmill 26 min
Strength Training - Arms 3 days - 3x12, legs 3 days - 3x12, core 3 days - increase 1/2 plate on most exercises.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Mon 1/25 - rest day
Tue 1/26
am Swim 2700yd, Water Run 50 min
3,2,1; 4 x 100 Fr P on 1:30
4 x 100 Fly K on 2:05; 50S
9 x 100 Fr on 1:30 - 119-122;
12 x 25 Fr Sprint on 35 - all 15's; 50SD
50 min Water Run
9 x 1/3:00 sprints
pm Weights - Arms 3 x 12, legs 3 x 12, core - increase some wts
wu 10+ min eliptical or stairmaster or treadmill
Wed 1/27
am spin Bike 1:15
5 min pre-, 15 min-post, 55 min class- lots of hard hills
HR141/124
Zone5- 0, z4- 31, z3- 28, z2- 7, z1-6
pm 1:14 min spin Bike
HR147/125
Zone5- 0, z4- 21, z3- 36, z2- 13, z1-4
Thu 1/28
am Swim 2950yd, Water Run 40 min
3,2,1; 4 x 100 IM on 1:50 - 129, 28, 27, 25;
8 x 50K on 1:05 - 25 Fly, Fr; 50S
5 x 200 Fartlek Fr on 3:10 - 50 H, ez;
4 x 100 Fartlek Fr on 1:40 - 25 ez, H; 50 SD
47 min Water Run
8 x 20/40 sprints
pm Spin bike ride 1:14
HR146/122
Zone5- 0, z4- 22, z3- 27, z2- 18, z1-5
Hear/see Craig Alexander and Chris Lieto speak on Kona 2010 (finished 1st and 2nd)
Fri 1/22 -am - strength training - arms and legs 3 x 12, no core
wu 11 min Treadmill walk/run
Sat 1/30
am - Swim 2750 yd, water run 1:20
3,2,1; 2000 Fr 28:05 - 702, 704, 701, 658
150SD
Water run 1:20 min
Sun 1/31
am - Brick: Bike 2:55, Water run 40 min
Bike 2:55, 53.8 mi
speed 30.7/17.2mph, HR148/118
Zone5- 0, z4- 14.5, z3- 1:34, z2- 51, z1- 13
40 min water run
pm - strength training - 3 x 12 legs and arms, core - increase most wts 1/2 plate

Monday 18 January - Sunday 24 January 2010

Written 1/24 - Tried a little treadmill running. Finally got my flu shots on Tuesday.
Weekly Totals
Swim 8350yd
Bike - Spin 4:53, Road 1:53 (25.0mi)
Run - water run 2:55, eliptical/treadmill 21 min
Strength Training - Arms 3 days - 3x12, legs 3 days - 3x12, core 3 days - increas1/2 plate on most exercises.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Mon 1/18 - rest day
Tue 1/19
am Swim 2700yd, Water Run 50 min
3,2,1; 6 x 75 Fr P on 1:10
4 x 75 Fly K on 1:35, 2 x 50 Fr K on 65;
9 x 100 Fr on 1:30 - 122-120;
10 x 25 Fr Sprint on 35 - all 15's; 100SD
50 min Water Run
8 x 1/3:00 sprints
Flu Shots
pm Weights - Arms 3 x 12, legs 3 x 12, core - increase weights
wu 10+ min eliptical
Wed 1/20 
am spin Bike 1:15
6 min pre-, 15 min-post, 60 min class- lots of hard hills
HR153/128
Zone5- 1, z4- 36, z3- 26, z2- 7, z1-5
pm 60 min spin Bike
HR140/123
Zone5- 0, z4- 14, z3- 33, z2- 7, z1-5
Thu 1/21
am Swim 2950yd, Water Run 40 min
3,2,1; 100 IM Mtn; 8 x 50K - 4 Fly on 60, 4 Fr on 65
5 x 200 Fartlek Fr on 3:10 - 50 build, 50 debuild;
4 x 100 Fartlek Fr on 1:30 - 25 build, 25 debuild; 150 SD
40 min Water Run
8 x 20/40 sprints
pm Spin bike ride 1:06, 11 min extra, 55 min class
HR158/129
Zone5- 6, z4- 27, z3- 20, z2- 27, z1-6
Fri 1/22 -am - strength training - arms 3 x 12, core, 3 x 12 legs
wu 11 min Treadmill walk/run
Sat 1/23
am - Swim/bike brick: Swim 2700 yd, spin bike1:31
3,2,1; 2000 Fr 27:57 - 701, 701, 658, 659
100SD
Spin bike ride 1:31 - 60 min class + 31 post-class
plan: stay under HR 140, mostly maintain HR128-132
HR142/131ave.
Zone5- 0, z4- 41, z3- 47, z2- 3, z1- 0
pm - Water run 55 min
Sun 1/24
am - Brick: Bike 1:53, Water run 30 min
Bike 1:53, 25.0 mi
speed 38.9/13.8mph
HR145/115
San Elijo Hills seated climbs - 11:14, 11:20, 11:35
30 min water run
pm - strength training - 3 x 12 legs and arms, core

Monday 11 January 2010 - Sunday 17 January 2010

Written 1/17 - Century ride on Saturday was good. Had forgotten that there was more than 1 hill climb on this Ocotillo/Borrego Desert ride. Was pleased with my effort. Linda said it was sure different last year. My level of fatigue, my need for ice, etc was not as high as in 2009.
Weekly Totals
Swim 8000yd
Bike - Spin 3:24, Road 5:56 (99.0mi)
Run - water run 2:50, eliptical 21 min
Strength Training - Arms 3 days - 3x12, legs 2 days - 3x12, core 3 days
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Mon 1/11 - rest day
Tue 1/12
am Swim 2450yd, Water Run 55 min
3,2,1; 8 x 100 Fr on 1:30 - 121-123; 4 x 100 Fly K on 2:00;
75S; 9 x 50 Fr Sprint on 55 - all 35's; 125SD
55 min Water Run
7 x 1/3:00 sprints
pm Weights - Arms 3 x 12, legs 3 x 12, core
Wed 1/13 - wt. 163
am spin Bike 1:15
5 min pre-, 10 min-post, 60 min class
HR154/127
Zone5- 1, z4- 39, z3- 21, z2- 5, z1-6
pm 60 min spin Bike
HR140/123
Zone5- 0, z4- 14, z3- 33, z2- 7, z1-5Thu 1/14
am Swim 2750yd, Water Run 45 min

3,2,1; 4 x 100 Fartlek Fr P on 1:30 - 25 build, debuild;
4 x 100 Fly K on 2:05; 50 S;
6 x 200 Fartlek Fr on 3:10 - 50 ez, 50 H; 100 SD
45 min Water Run
6 x 20/40 sprints
pm Spin bike ride 1:09, 15 min pre, 54 min class
HR152/124
Zone5- .5, z4- 17, z3- 33, z2- 15, z1-3
Fri 1/15 -wt 163.5 lbs
am - strength training - arms 3 x 12, core, no legs (Century ride tomorrow)
wu 10 min
Sat 1/16 - <6 hr sleep
am - Stage Coach Century Ride (Ocotillo, CA)
5:56:10 (+5:45 pit stop), 99.0 mi.
Speed 25.5/17.0mph
HR128 ave.
Zone5- 0, z4- 59, z3- 4:39, z2- 10, z1- 0
Sun 1/17
am - Swim 2800 yd
3,2,1
2000 Fr - 28:21
500 fr splits - 708, 709, 702, 702
200 SD
strength training
pm - 70 min water run

Monday 12 October - Sunday 18 October 2009

Written Sun 10/18 - There are 5 weeks left before Ironman Arizona. This was a Recovery Week, with the 4th and final week of Power Phase (3 sets of 8, going to failure) in the weightroom.  The coming weeks will be Peak Training Weeks with heavy mileage and intensity. In the weightroom I'm moving into the "Chisel Phase", starting with 2 sets of 12 to fatigue.
The Athlete Information Booklet for IM Arizona was released Friday and I can hardly wait. I still feel very focused. I'm finding it difficult to keep my emotions under control, not just for Ironman but also for other things going on in my life.
The Brick I did today did nothing to boost my confidence. The ride was on the slow side in spite of my perceived effort, which was high relative to my heart rate. My new bike setup needs to be motified as it puts too much pressure on my old rotator cuff/tendonitis weakness in the left shoulder. Then I did a REAL 60 min run/walk on a dirt path. The heel was fine for 50 min and then began to hurt a little. By this evening I'm walking without putting pressure on it. Have an acupuncture appointment on Monday and I plan to call the Sport Medicine doctor to ask for an x-ray to absolutely rule out a bone spur since both the acupuncturist and the physical therapy person have asked me about it.
Continuing medicinal herb tea from my Oriental Medicine doctor for my pouchitis and physical therapy using the Graston Technique for the plantar f-ing-itis.
This week was the last of the "Power Phase" for weights:
Lat Pulldown (4 sets of 8-9) - 137 lbs + + + Chest Press (3 x 8-10) - 205 lbs
Reverse Fly (3 x 8) - 80 lbs + + + Back Extension (3 x 15 - not power phase) - 4 "plates"
Triceps (alternative - Dip machine) - 193 lbs + + + Leg Curl, seated (3 x 8) - 183 lbs
Calf Raises, right only (3 x 8-10) - 110 lbs + + + Glute machine (3 x 8-9) - 155 lbs each leg
Leg Extensions (4 x 8-9) - 70 lbs each leg + + + Deltoid (superior) lift (3 x 8) - 15 lbs each arm
Biceps Curl (3 x 8) - 20 lbs each arm + + + Supine Triceps (3 x 8) - 25 lbs each arm
Pullover - eliminated for back strain + + + Chest Press w/dumbells (3 x 8) - 50 lbs each arm
Lunges (3 x 15) + + + Stability Abs with large and med. balls - 100 reps
Plank on back with lg. ball - 6:00 + + + Supine Leg Press w/Pullover of 15 lbs - 50reps
Ab with leg lift - 50 each side + + + Oblique abs - 50 each

Weekly Totals:
Swim 7250 yd
Bike 7:36
Water Run 3:00/Treadmill :15/RunWalk 1:00
Wts 2.8 times - 3 leg, 3 core, 2.8 upper body
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Monday 10/12
Rest day
Acupuncture
Tuesday 10/13
am Swim 2300 yd, 45 min water run
3,2,1; 3 x 100 Fr P on 1:30
4 x 100 Fr on 1:30 mod
3 x 200 Fr on 3:20 (RPE8) - 238, 235, 232
3 x 100 Fly K on 2:05
100 SD
Water Run 45 min
22 min RPE7-8
felt fast this morning
pm Weights - legs, upper - power phase 3 sets of 8 to failure
15 min Treadmill w.u. with 10 min of run @5, 5.5, and 6.0mph
Wednesday 10/14
am Spin Bike Ride 1:25
55 min class, 30 min post-class
HR149/130; 902 cal
Zone4- 54:56, z3- 20:14
Physical Therapy
pm No workout - teach class
Thursday 10/15
am Swim 2200 yd, 45 min water run
3,2,1; 4 x 75 Fly K on 1:30, 2 x 50 Fr K on 1:00
3 x 100 Fr Mod on 1:30
5 x 100 Fr H on 2:15 - 111, 110's
50S
4 x 50 Fr sprint on 55 - 33, 34's
125 SD
Water Run 45 min
pm Spin Class 1:30
HR150/128; 932 cal
Zone4- 33:24, z3- 46:30
Lift weights - core, arms
Friday 10/16
am Spin Bike Ride 63 min
Overslept! - 35 min class, 25 min post-class
HR160/132; 689 cal
Z5- 3:18, z4- 34:58, z3- 14:47, z2- 5:08
Weights - legs
Physical Therapy
pm weights - core
Saturday 10/17
am Swim 2750 yd
3,2,1
2000 Fr mod - 28:36
200 fr split - 2:37
500 splits - 704,
pm 60 min water run
Weights - arms
Sunday 10/18
am Brick - Bike 3:38, Run/walk 60 min
Bike 3:38, 56.9 miles
HR142/117; 1920 cal
Speed 37.2/16.0mph
rode Carlsbad coast and Cannon/Melrose/San Elijo Hills
Run/Walk 60 min on dirt
Walk 5 min
Alternate 5 min run, 1 min walk
Walk last 6 min - heel starting to hurt.
HR145/127; 613 cal
pm Water Run 30 min at recovery effort
strength training - core, legs

Monday 29 June - Sunday 5 July 2009

6/29 - This is supposed to be a recovery week. With last week's very limited workouts, if I get to workout this week I'll keep the same training plan but use it to ease back into things. Adding Monday workouts because I can get my foot wet before my doctor's appointment.
Saw the podiatrist Monday morning and he didn't tape me. Said I can gradually start running again: 5 min walk, 5 min run, for up to 30 min this week. If it's good I can go up to 60 min next week. Excited and a little worried. Also gave me stretching and icing assignments.
7/5 - Running hurt the foot (1 to 1.5 out of 10), got worse the day after (2-2.5 out of 10) but improved through the weekend. Didn't run after the one time. Never managed to connect by phone with the podiatrist. By email he told me not to run til we talked. Did stretching but not ice since I didn't run again. Probably should have iced. Modified workout schedule due to soreness from Wednesday's run and spin classes.

Monday 6/29
am Swim 3500 yd
3,2,1
4 x 100 Fr K on 2:10
100 s
6 x 100 Fr P on 1:30
6 x 100 Fr on 1:30
mainset 6 x 100 Fr fartlek 25 build, 25 debuild on 1:35
100 S
12 x 25 Fr H on 35
200 sd
am Water Run 42:30
6 x 20/20's
Podiatrist appt - no tape. okayed to start running. extra stretching and do 30 min ice after runs. run 30 min max, alt 5min walk, 5 min run.

pm Spin Bike Ride 63 min class
HR153/139; 753 cal
zone4- 48:40

Tuesday
am Swim ~3000 yd

am lift weights

Wednesday 7/1
am Spin Bike Ride
58 min class
HR150/128, 607 cal
zone4- 24:54, zone3- 22:17
break
am Spin Bike
13 min pre-class, 45 min class
HR143/127; 604 cal
zone4- 14:56, zone3- 34:21

Thursday
am Swim 3050 yd
3,2,1
6 x 75 Fr drill RI 10
6 x 75 Fr P
6 x 50 Fly K on 1:05
50 S
mainset: 6 x 150 Fr fartlek - 50 build, 25 debuild RI 15
6 x 25 Fr on 35
150 sd
am Water Run 35 min
8 x 30 blasts
Moving weights to Friday - sore from Wed spin.
Skipped usual Thur. night spin for same reason.

Friday 7/3
am Spin class 55 min
HR141/127; 578 cal
zone4- 14:20, z3- 35:03
am Spin class 59:01
HR150/125; 599 cal
zone4- 6:00, z3- 47:58
16 min pre class spin, 43 min class
am lift weights

Saturday 7/4
YMCA closed
Road Bike Ride 1:59:41
35.4 miles
HR152/126; 1215 cal
zone4- 37:54, z3- 58:22
rode with someone for about 10 miles. faster pace than planned, more zone4 HR.

Sunday 7/5
am Swim 3750 yd
3,2,1
3 x 150 Fr P on 2:20
3 x 150 Fly K on 3:15
75 S
2000 Fr - 28:26
500 Splits - 707, 710, 707, 702
125sd
am Water Run 45 min

Tuesday 17 March - Sunday 22 March 2009

Week 30 Peak Phase (wk 18, level 6 of plan). 2 weeks until California Ironman 70.3. Next week the taper begins. It will be different than any swim taper I've ever done. This taper culminates in a 5 to 6 hour endurance event. No weight lifting this week nor the next two. Completing the event seems reasonable depending on how the physical therapy and treadmill work goes. I'm hoping for a heat wave around race day so the air temp won't be too cold.
Monday
Off day
Physical Therapy

Tuesday
Swim 3750yd
3,2,1
5 x 100 Fr P on 1:30
5 x 100 K - Fr on 2:15, Fly on 2:05
8 x 100 Fr on 1:30
100 S
main set 7 x 150 Fr H (RPE9) on 2:50 - 154, 53, 50, 51, 51, 49.9
200SD

Spin ride 1:30
plan: 2 x 16 min RPE8, RI 10:00 active
10 min build to HR120
10 min HR120-130
16 min HR148/142 (between 135-148)
10 min HR ave138
16 min HR148/144
23 min HR ave135
5 min c.d.
overall HR148/133; 1004 cal

Wednesday
Water run 50 min
including 28 min steady at RPE8
Treadmill 17 min, no incline
5 min walk, 5 min jog 4.5 mph, 5 min @ 5 mph, 2 min walk

Thursday
Water run 1:10
8 x 30 sec sprint, 30 sec recovery

Spin ride 1:10
plan: steady ride at high aerobic (RPE7-8)
HR142/133; 783 cal - no c.d.
10 min treadmill run + 2 min walk

Friday
Swim 3200yd
3,2,1
200 Mtn P
100 Mtn K
100 S
main sets: 3 x 400 Fr on 6:20 - 519, 515, 514
6 x 50 Fr Sprint on 55
200SD

Spin Ride 1:40 at mod. aerobic
HR136/126; 1021 cal
Physical Therapy

Saturday
Brick - road Bike Ride 2:11:48, 20 min Treadmill run
Ride 31.5 miles
HR137/114; 1077 cal
Treadmill 20 min run + 2 min walk
10 min below 6.0 mph
10 min 6.0+ mph
2 min walk

Triathlon Clinic

Sunday
Swim 3050 yd
3,2,1
2,150 Time Trial (a little over 1.2 miles) -29:13
500 splits - 648, 648, 647, 647
100 A.T. 1:21.5

Water run 45 min

Saturday 21 February 2009

8:00am Swim 3500 yd, 56 min; 9:30am road Bike ride 2 hr, 36.9 miles
3,2,1
4 x 75 S on 1:20 25ba, br, fr on 1:20
main set 2400 yd mod - 33:06
500 Splits: 658, 656, 652, 650, (2000-27:36) 5:30 (last 400)
went harder than moderate
200 SD

2 hr ride, hill emphasis
HR144/122; 1164 cal
Speed 40.9/14.2 mph
includes ~3 min telephone break

Sunday 18 January 2009

8:15am Swim 3300 yd, 55 min; 9:25am Treadmill Run 10.26 miles, 1:46:45
3,2,1
6 x 75 Fr P on 1:10
50 ez
main set 2000 Fr mod - 28:50
500 splits - 716, 714, 710, 710
200 SD

Treadmill Run 10 miles 1:41:45
walk 1 min end of each mile
1 mile @ 5 mph/5.5 mph
2-3 @ 6.0 mph
4-5 @ 6.2 mph
6-8 @ 6.4 mph
9 @ 6.5 mph
10 - .5 @ 6.5, last .5 @ 6.2-5.6 mph
HR136/123; 1060 cal
walk c.d. .26 miles / 5 min
After yesterday's century ride I'm feeling very tired. Monday is a much needed break.

Sunday 21 December 2008

7am Swim 3400 yd; 5:15pm Run 14.66 miles, 2:35:40 (including w.u. & c.d.)
3,2,1
8 x 50 RI ~5+ sec - 3 ba, 3 br, 3 fr
50ez
2000 Fr - 27:58
500 splits - 702, 701, 658, 657
300 SD

Run 14.66 miles, 2:35:40
5 laps of 1.52 miles (walk ~30sec every .75 miles):
17:11 (including ~3min walk)HR138/113
14:52 HR136/128
15:42 HR138/129
14:34 HR137/130
14:42 HR137/129
5 x (1 mile at marathon pace + walk recovery .18 miles, ~3:30)
8:52 HR139/132
8:43 HR140/133
8:43 HR142/133
8:44 HR142/134
8:45 HR144/134
Run & walk 1.18 mile c.d.
Overall HR144/123; 1501 cal
Marathon pace without walk breaks is ~8:45.

Saturday 22 November 2008

8:15am Swim 3400 yd, 55 min; 5:15pm run 8.65 miles (5K 26:13)
3,2,1
9 x 50 S RI 5 - alt Ba, Br, Fr
50ez
main set 2000 Fr - plan: maintain 1:25/100 pace
28:02 - 500 splits: 702, 702, 659, 659; felt strong at very end but intentionally maintained pace
300 SD

Run 8.65 miles (+ 10 min walk w.u., 5 min c.d.)
warmup and steady aerobic run ~3.75 miles with 30 sec walk breaks every ~8 min
Run hard 5K - 26:13
walk ~2 min
finish ~1.6 miles at high recovery/low aerobic pace with 30 sec walk breaks every ~8 min

Friday 7 November 2008

7:30am Triple Brick - Swim 2700 yd, Bike 60 min, Run 30 min
3,2,1
2000 Fr - 28:08 (500Fr splits - 702, 703, 702, 701)
300 SD
*Exercise Bike ride (cybex) 60 min
10 min w.u.
50 min aerobic (zone 3)
HR133/123; 583 cal
*Run 30 min on Y 'track' - ~3.25 miles
30 min in aerobic zone
HR148/138; 369 cal

Planned 2000 swim to be @a 1:25/100 pace or 7:05/500.

Sunday, 13 April 2008

Swim 3,400 yd ~60 min
3,2,1
4 x 150 Ba RI :20 - 50 K, P w/buoy, S
2000 Fr - 28:14
Splits: 1000 - 14:19, 13:55; 1650 - 23:33
200 SD
Resting strained hamstring - no bike or run. Swim at moderate+ effort.