This is the written portion of my past 2 weeks of training logs. The workouts are often missing - yes, a time crunch...
Aug 26 - Sept 1
I had challenges and successes during the last week of August.
Successes: Coaching Team Challenge and seeing the progress and breakthroughs that so many are making as they get close to their race is very gratifying. My walk/run training is progressing nicely. Volume is good as I work on building my base while avoiding injury. I've experimented with the walk/run time interval cycles. A 2 min walk / 1 min run was what I've been doing for a while now. I also did a 1/1 which also seemed fine. I feel like I don't want to run more than about a minute and a half without a walk break so I've sort of settled into a 2/1 or a 1m30s/1m30s cycle. I don't want the math to get too hard so that I'm expending mental energy on this during the race. Those 2 cycles mean I run every 3rd min. on the clock, so as long as I remember my 3 Times Multiplication Table I'm fine. Fortunately I spent 7 years substitute teaching in elementary school so I'm pretty much a genius! And the 1/1 cycle would be even easier since I'd run on every even minute.
The question becomes why don't I just start running longer and longer and dump these "stupid" walk segments? I have to consider my own situation and history. I have a very large aerobic engine built up over the past 5+ years. However I do not have the durability to handle the pounding and the muscle and joint movements that are necessary. I have to keep a historical perspective on what I've done previously and that means 2 things. I need to build my aerobic capacity specifically for real running. More importantly I need to build a base of road miles that cause my physical body structures to adapt to the specific movements and impacts involved in switching from predominantly elliptical machine training (and at times water running) to actual running on the road (or dirt paths). Frequent walk breaks with short bouts of running will allow me to do this relatively safely, limiting risk for injury, while causing my body to make adaptations to the stresses I'm putting on it. I'm not in my 20's or 30's anymore - I'm 57 (in triathlon age). I can't just throw things at my body and expect it to quickly adapt. (FYI - this stuff also applies to a 20-something person. It's just that very often they don't want to take the time. Understandable, at least to me.)
Challenges: Swimming has become a frustration and a concern. I have become noticeably slower over the past many months, especially recently. I don't know what to attribute it to. One guess is fatigue specific to swimming, including strength training. Another guess is stroke mechanics. I've worked at improving them but can't help wondering if this has led me in the wrong direction. Another guess would be age but that's not acceptable. While I always say to trust in the taper, a taper is a long way off. With a decline of nearly 10% in some respects, that is an awfully sizeable decline to overcome with a taper. I feel like I may be too close to this and maybe shouldn't be coaching myself for it. A more unbiased viewpoint might be helpful.
In the mean time I've dropped the speed/tempo workout on Tuesday for the next 2 weeks and making it an aerobic/recovery swim to see if changing it up will make a difference. I'm hoping that my body needs that short break and will adapt better as a result.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Monday
am - Strength train - power phase
pm - :50 Elliptical - tempo run
Tuesday
am - Swim 3200 yd; finish strength training;
pm - Coach Team Challenge pool swim
Wednesday
am - 1:57 Walk/run 9.19 miles
WU walk :11+
Run 2min/Walk 1min 1:43 - 12:14 ave pace/mi
:03 cool down
pm - None - work late; coaching obligations
Thursday - sleep 7 hrs (cancel/move a.m. workout)
am - none
Sat -
pm -Swim 4800 yd; Elliptical run :60
Sun -
am - Did a long ride with 3 x 20 min hard efforts. The fastest repeat was faster than the previous Sunday repeats by a good 5%. Of course it could be that it was a calm day and the wind was a factor. But it still felt good.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Sept 2 - 8
Monday was Labor Day so I took advantage of the morning and did my long walk/run for the week. It was planned to be 2:20 but when I saw the distance after that period of time, I kept going so I could reach 13.1 miles (a half marathon). It felt like a great accomplishment to reach that distance, including the warm up and cool down, in 2:42. It's been years since I've been able to go that long during training.
I followed through with last week's promise of cutting back on volume and speed on my Tuesday swim. Then, for the first time in I can't remember how long, I forgot to set my alarm (or plug in my phone) on Thursday night. Friday's swim had to be missed in favor of doing part of strength training and finishing that in the evening. I suppose the alarm foul up was one way to get my attention - and give me 8.5 hours of sleep! Maybe it was my inner coach speaking. It showed when I swam 5000 yards on Saturday afternoon. My pace was significantly faster than in recent workouts, only declining about 2/3rds into the workout. And even then it wasn't horrible. Due to a coaching commitment I couldn't do my elliptical run after the swim so I altered my Sunday brick a little.
Sunday I rode lots of hills, doing a 4:33 ride and going 65.1 miles. Lots of red traffic lights, as well as a water stop at a convenience store. Instead of hard tempo efforts there were some very steep hill climbs. Followed that with a 1 hour brick walk/run (including ~10 min moderate cool down with the dogs) for a 5.1 mile effort.
It's time to move into 4 weeks of a "chisel phase" with the strength training starting next week. Will cycle through that for 4 weeks, go back to power for 4, chisel for 4, and then it will be full on taper time.
Aside from strength training my plans for training will be to shift back to Maffetone heart rate for most of the bike sessions, especially for the long weekend rides. When I do speed or tempo it will be done on the trainer and will build toward a peak, along with the volume. Speed work in the next few weeks will likely be done only if I can't get a longer (2 hour +) week day ride in and will serve as a substitute. All running will remain in Maff zone as well. As discussed last week, I need to build endurance and durability. Speed work is the last thing I need right now. Since Saturday is Yom Kippur I won't be swimming or running that day.
Showing posts with label Maffetone. Show all posts
Showing posts with label Maffetone. Show all posts
08 September 2013
18 August 2013
12-18 August 2013 Training Log
It's been weeks since I made time to post my training log. Time was short and I had to make some choices. Hopefully this is in some way helpful to those of you reading this. (Side note - our plans are almost firmed up on a trip to Ironman Arizona. Some people have been interesting in seeing what the Ironman experience is all about. You can't experience IMAZ as a spectator much better than with Linda as your "cruise director"!)
I've moved into 2 new phases with training since last I posted. I had been in a Maffetone training cycle where all my riding and "running" were at Maffetone calculated Heart Rate - essentially zone 2. I did not stick to this in the pool though, as I continued to do one speed based workout each week. I'm now in an 8 week block that includes some emphasis on tempo (and some speed) on the bike. That more like a Zone 3 effort. That doesn't mean I ignore Zone 2 at all. It just means that some or all of a workout or 2 has significant blocks of higher intensity thrown in. This mostly applies to the bike as I never stopped doing it in the pool. While the intention has been to add it to my elliptical "running" too, work and coaching have conspired to limit my actual implementation of that.
The same cannot be applied to my "real" walk/running. I have been unable to consistently do run training for any extended periods for the better part of the last 4 years. I have not been able to build a true endurance base for running because of it. Yes, I've trained a lot over that time doing water running and elliptical but to add speed or tempo or strength sessions to my walk/running would be foolish at this time. I may have a large aerobic capacity but there is more to it than that. Muscles and the supporting structures also must be ready for training. Just because my cardiovascular capacity could handle much more volume and intensity doesn't mean that my body parts can. So my walk/runs (a hybrid of the Jeff Galloway run/walk method) will remain in the Zone1 to zone 2 aerobic level. I will continue to try to keep from escalating foot pain by avoiding intensity and sticking to my 2 min walk, 1 min run protocol as much as possible. After so many problems, mostly with plantar fasciitis, it would be dumb to do otherwise. Actually, since I do get some pain these days, maybe it's foolish to even do that. I don't know.
To put this another way for those who are curious, here are the reasons for why I'm training the way I am: I have focused primarily on Ironman and 70.3 distance triathlons for the past 4 years, with occasional Olympic distance efforts. (By the way, this is NOT because I don't value or appreciate shorter distances. It's simply a matter of not wanting to waste a $600-800 IM entry fee because I did a sprint race and exacerbated my plantar f.) Over this time I've done a lot of endurance-specific training. There has been some sprint and tempo work here and there but not a lot. I view the 3 disciplines separately when figuring out how I should train. For swimming, my background is substantial so I've maintained mostly a speed day, an endurance day, and a long, distance-building endurance day in my weekly cycle. That isn't changing except to up the speed work some. On the bike, a few months ago I focused some of my bike training on speed and strength. Then I did 8 weeks of mostly endurance building. Now I'm spending 8 weeks maintaining my endurance but doing less of it in favor of some hard tempo efforts during the long Sunday ride. The run is a whole different matter. While I have a high endurance base, I do NOT have high durability. I can do speed work or tempo on the elliptical but not the road. So, in spite of my large aerobic base, I'm approaching the run (walk/run) more as a beginner. It's all about your own personal history and this is why a coach can be helpful if you're not willing or able to sort it out yourself.
With my walk/run I've managed to maintain 12 to 13:00/mi. pace. It may be time to reconsider my Ironman Arizona goal. It seems possible that I might be able to come close to my 2009 race time, my first IM ever, at 12:32:02. I have to admit that I'm training with that time in mind, using it as motivation. In the end it might not be realistic and I'll be okay with that (he says philosophically, knowing full well that he probably won't be "okay with that".)
Weighed 156.5 on Mon. to start the week
Week Totals - I don't feel like figuring this out. I got in as much as I could, missed 3 sessions due to work or coaching, but got the all-important weekend sessions in as well as strength training
Swim times - Total 11,500yd, :
Bike times - x Road : (mi); x Trainer - Total :
Run/Walk times - x elliptical :; x walk : - Total :
Strength Training - x upper, x core, x lower - Total :
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Monday
am - Lower and Core strength training - Power Phase - 3 sets of 8/6/4 for lat pulldown, pullover, leg curl, and leg extend
pm - 1:45 Walk/Run - long, endurance pace
Tuesday
am - Swim 3000 yd - tempo/speed; Strength train - finish Monday's workout
300S, 12 x 25 Fr RI10, 3 x 100K RI 10
400 P w/buoy, pads
6 x 50 Fr on 55 - descend every 2
4 x 25 Fast RI 30sec
main set: 4 x 100 Fr Fast on 1:45 (intended RI30) - 115, 15, 16, 14
400 P w/buoy, pads
6 x 50 Fr Fast on 1:05 (intended RI 30) - 35, 35, 36, 35
Strength train - finish Monday workout (only non-power phase exercises remained)
pm - Team Challenge coaching - no training
Wednesday - slept in due to late night - turned out to be a rest day
am - Core strength training only
pm - Worked late, home at 8pm - no training; up late to finish coaching email
Thursday - slept in - late night working. Ironman (WTC) announced Ironman Chattanooga for Sept. 2014. CCFA/Team Challenge will be the charity partner with up to 100 participants.
am - no training
pm - 1:06 lunch walk/run (WOOHOO!);
Cyclemeter file link - 5.26mi, 12:31 ave. pace including WU and CD
Total stoked to get a walk/run in during lunch at work. It's been a VERY long time since I was able to do that. Elevated my mood for the rest of the afternoon.
Friday - 6.5 hr sleep; intended lunch time nap never happened
am - Swim 3400 yd, :62; Strength Train - power phase biceps, triceps, bench press, glute leg press; endurance phase for othe exercises
400 S, 300 K
1500 Fr P w/pads, buoy
500 Fr; 500 K
200 CD
Strength train
pm - Worked late and had to miss my 1:00 Spin Class (with speed emphasis)
Saturday
am - Team Challenge open water swim coaching - swam about 500 yds
pm - Swim 4600 yd ~1:25; :55 Elliptical - endurance zone 2 effort
300S, 200K, 300P w/buoy, pads, 200S
6 x 50 S on :60 - 3 back, 3 breast
6 x 50 Fr on :50
1 x 800 Fr P w/buoy, pads
4 x 200 Fr on 3:20 (intended RI30-40sec) - 2:55, 252, 250, 250
400 K - did 75 before leg cramps, then pulled the rest
4 x 200 Fr on 3:20 - 258, 257, 256, 254
200 CD
:55 Elliptical run - cut short 10 min - family priorities
Sunday - Preride breakfast= 2T. chia seeds, 4oz unsweetened almond milk, 4oz coconut milk, 1 scoop vegan chocolate protein powder (20g protein), l-glutemen - whisk together and let it sit for 10-15 min. Eat like pudding. 10 Energy Bits. Probiotics for ulcerative colitis.
am - 5 hour ride (+30 min non-moving time) 91 miles, including 4 x 20 min hard tempo repeats; :33 Brick Walk/Run 2.45 miles
I've moved into 2 new phases with training since last I posted. I had been in a Maffetone training cycle where all my riding and "running" were at Maffetone calculated Heart Rate - essentially zone 2. I did not stick to this in the pool though, as I continued to do one speed based workout each week. I'm now in an 8 week block that includes some emphasis on tempo (and some speed) on the bike. That more like a Zone 3 effort. That doesn't mean I ignore Zone 2 at all. It just means that some or all of a workout or 2 has significant blocks of higher intensity thrown in. This mostly applies to the bike as I never stopped doing it in the pool. While the intention has been to add it to my elliptical "running" too, work and coaching have conspired to limit my actual implementation of that.
The same cannot be applied to my "real" walk/running. I have been unable to consistently do run training for any extended periods for the better part of the last 4 years. I have not been able to build a true endurance base for running because of it. Yes, I've trained a lot over that time doing water running and elliptical but to add speed or tempo or strength sessions to my walk/running would be foolish at this time. I may have a large aerobic capacity but there is more to it than that. Muscles and the supporting structures also must be ready for training. Just because my cardiovascular capacity could handle much more volume and intensity doesn't mean that my body parts can. So my walk/runs (a hybrid of the Jeff Galloway run/walk method) will remain in the Zone1 to zone 2 aerobic level. I will continue to try to keep from escalating foot pain by avoiding intensity and sticking to my 2 min walk, 1 min run protocol as much as possible. After so many problems, mostly with plantar fasciitis, it would be dumb to do otherwise. Actually, since I do get some pain these days, maybe it's foolish to even do that. I don't know.
To put this another way for those who are curious, here are the reasons for why I'm training the way I am: I have focused primarily on Ironman and 70.3 distance triathlons for the past 4 years, with occasional Olympic distance efforts. (By the way, this is NOT because I don't value or appreciate shorter distances. It's simply a matter of not wanting to waste a $600-800 IM entry fee because I did a sprint race and exacerbated my plantar f.) Over this time I've done a lot of endurance-specific training. There has been some sprint and tempo work here and there but not a lot. I view the 3 disciplines separately when figuring out how I should train. For swimming, my background is substantial so I've maintained mostly a speed day, an endurance day, and a long, distance-building endurance day in my weekly cycle. That isn't changing except to up the speed work some. On the bike, a few months ago I focused some of my bike training on speed and strength. Then I did 8 weeks of mostly endurance building. Now I'm spending 8 weeks maintaining my endurance but doing less of it in favor of some hard tempo efforts during the long Sunday ride. The run is a whole different matter. While I have a high endurance base, I do NOT have high durability. I can do speed work or tempo on the elliptical but not the road. So, in spite of my large aerobic base, I'm approaching the run (walk/run) more as a beginner. It's all about your own personal history and this is why a coach can be helpful if you're not willing or able to sort it out yourself.
With my walk/run I've managed to maintain 12 to 13:00/mi. pace. It may be time to reconsider my Ironman Arizona goal. It seems possible that I might be able to come close to my 2009 race time, my first IM ever, at 12:32:02. I have to admit that I'm training with that time in mind, using it as motivation. In the end it might not be realistic and I'll be okay with that (he says philosophically, knowing full well that he probably won't be "okay with that".)
Weighed 156.5 on Mon. to start the week
Week Totals - I don't feel like figuring this out. I got in as much as I could, missed 3 sessions due to work or coaching, but got the all-important weekend sessions in as well as strength training
Swim times - Total 11,500yd, :
Bike times - x Road : (mi); x Trainer - Total :
Run/Walk times - x elliptical :; x walk : - Total :
Strength Training - x upper, x core, x lower - Total :
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Monday
am - Lower and Core strength training - Power Phase - 3 sets of 8/6/4 for lat pulldown, pullover, leg curl, and leg extend
pm - 1:45 Walk/Run - long, endurance pace
Tuesday
am - Swim 3000 yd - tempo/speed; Strength train - finish Monday's workout
300S, 12 x 25 Fr RI10, 3 x 100K RI 10
400 P w/buoy, pads
6 x 50 Fr on 55 - descend every 2
4 x 25 Fast RI 30sec
main set: 4 x 100 Fr Fast on 1:45 (intended RI30) - 115, 15, 16, 14
400 P w/buoy, pads
6 x 50 Fr Fast on 1:05 (intended RI 30) - 35, 35, 36, 35
Strength train - finish Monday workout (only non-power phase exercises remained)
pm - Team Challenge coaching - no training
Wednesday - slept in due to late night - turned out to be a rest day
am - Core strength training only
pm - Worked late, home at 8pm - no training; up late to finish coaching email
Thursday - slept in - late night working. Ironman (WTC) announced Ironman Chattanooga for Sept. 2014. CCFA/Team Challenge will be the charity partner with up to 100 participants.
am - no training
pm - 1:06 lunch walk/run (WOOHOO!);
Cyclemeter file link - 5.26mi, 12:31 ave. pace including WU and CD
Total stoked to get a walk/run in during lunch at work. It's been a VERY long time since I was able to do that. Elevated my mood for the rest of the afternoon.
Friday - 6.5 hr sleep; intended lunch time nap never happened
am - Swim 3400 yd, :62; Strength Train - power phase biceps, triceps, bench press, glute leg press; endurance phase for othe exercises
400 S, 300 K
1500 Fr P w/pads, buoy
500 Fr; 500 K
200 CD
Strength train
pm - Worked late and had to miss my 1:00 Spin Class (with speed emphasis)
Saturday
am - Team Challenge open water swim coaching - swam about 500 yds
pm - Swim 4600 yd ~1:25; :55 Elliptical - endurance zone 2 effort
300S, 200K, 300P w/buoy, pads, 200S
6 x 50 S on :60 - 3 back, 3 breast
6 x 50 Fr on :50
1 x 800 Fr P w/buoy, pads
4 x 200 Fr on 3:20 (intended RI30-40sec) - 2:55, 252, 250, 250
400 K - did 75 before leg cramps, then pulled the rest
4 x 200 Fr on 3:20 - 258, 257, 256, 254
200 CD
:55 Elliptical run - cut short 10 min - family priorities
Sunday - Preride breakfast= 2T. chia seeds, 4oz unsweetened almond milk, 4oz coconut milk, 1 scoop vegan chocolate protein powder (20g protein), l-glutemen - whisk together and let it sit for 10-15 min. Eat like pudding. 10 Energy Bits. Probiotics for ulcerative colitis.
am - 5 hour ride (+30 min non-moving time) 91 miles, including 4 x 20 min hard tempo repeats; :33 Brick Walk/Run 2.45 miles
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