20-26 May 2013 Training Log

On Friday afternoon I was doing a :45 Elliptical run. After 10 min I was well warmed up and began sweating but was feeling fatigue in my legs. After 8 min more I checked my heart rate and it was in a low to middle zone 1 recovery level though my effort felt like zone 2. I decided to cut the workout short instead of pushing through. In hindsight I should have tried some sort of gel/quick carbohydrate 1st to see if I just needed a jump start but I didn't think of that in that moment. I still think I made the right choice under the circumstances. I knew I'd be riding at least 3:15 the next morning and didn't want to risk not being able to do that more important workout.

Sunday afternoon I got in the water for a 3rd time but not to swim but to do a water run. It's been quite a while since I did one as I've preferred substituting elliptical runs for regular running when I've needed to. I planned to do :20 as I didn't want to be sore from using slightly different muscles or get that sort of "itchy" feeling from water friction and muscles shaking around... or WHATEVER it is. Didn't get the feeling so extended the run to :30. Hoping I'll not be sore 18-24 hours from that workout.

The longish ride on Saturday was good. Got to ride with friends, one of whom has really raised his game, and left me in the dust. It was still nice to have company and have a chance to chat and catch up.

Only got to swim 2 days this week because of family priorities. Swam twice on Sunday - once in open ocean at La Jolla Shores on a beautiful morning.

Week Totals
Swim 2+ times - 7700 yd
Bike 3 times - 1x Spin :60; 1x Road 3:20 (59 mi); 1x Trainer 1:30 - Total 5:50
Run  times - 0x run; 2x elliptical 1:43; 1x water run :30 - Total 2:13
Strength Training - 2.5x upper, 2x core, 3x lower - 2 sets of 12-15
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Mon 
am - none - rest
pm - :40 Elliptical aerobic effort; Team Challenge Info Mtg; Strength training
5:00pm - :40 Elliptical at Zone 2
:10 WU build resistance 3-9 ; :25 resistance 9, incline 1, Z2 Heart Rate; :05 CD
2 1/2 hour break for Team Challenge info meeting
8:10 pm - Strength Train - :09 Elliptical WU; Legs and trunk 2 sets 12-15, Arm specific 1 set (time limited - got 3 days of arms last week so chose to shorten it here and do core on Tue);
Tue 
am - Swim 3100yd Speed and Tempo
WU 3,3,1; 6 x 50 Fr on :50 alt breath warm up set;
6 x 200 Fr on 3:20 - 50 ez, 50 mod, 100 hard;
10 x 50 Fr on 50 - odd # ez, even # H; 100 ez
4 x 25 Fr on :30 - H
200 CD
pm - Spin bike class :60 - Speed and climbs; Strength training (core)
Hard session by my favorite instructor Steve N. (as usual) - Zone 3-4+

Strength training - core (left over from Mon night)
Wed  
7am - :45 Elliptical aerobic effort; Physio appt
WU :10; :30 zone 2; CD :05- felt fatigue from last night's spin class. Considered cutting short but felt better at 20 min mark.
Physio appt
Temporarily took down my standing desk at work to see if that will help my foot.
pm - Team Challenge Info Mtg; no training - rest
Thu 
am - No Swim 
Son2 had outpatient surgery
5:30pm - No Spin Class Bike Ride - Replaced with 1:30 Trainer Bike Ride - Endurance effort
WU :10; 1:10 Z2 Endurance effort; CD :10 - Skipped spin class to be home instead
Fri 
5:45am - Strength Train - Endurance Phase 2 x 12-15 (saved some core for afternoon)
5pm - :18 Elliptical run aerobic effort
This was intended to be a 45 min session. Felt fatique in the legs that I could shake. Although I was warmed up and sweating, my heart rate (HR) was at least 10 beats below normal. Took that as a sign that I shouldn't continue but needed rest instead. Finished core work. In hindsight I might have solved it with some energy gel or carbs - something quick into the system but still satisfied I did the right thing.
Sat 
am  - Road Bike Ride 3:20 moving time, ~59 mi. - Zone2-3
pm - "Cross-training" - work around the house
Sun 
am - Swim 2600yd; Swim ~2000yd - endurance pace
WU 3,3,1 (300S, 300K, 100S);
300 Fr w/hand paddles - easing into using them for technique and strength improvement
3 x 500 Fr - untimed, RI (rest interval) ~:30 - High Zone1 progressing to mid Zone2 effort
100 CD (cool down)
~1 hour break
2000yd OWS at La Jolla Shores
pm - Water Run :30; Strength train
:30 Water run at endurance effort - planned :20 but went extra just because I could.
Strength train - endurance phase 2 x 12-15 reps

Water Running

Guidelines for Water Running/AquaJogging:

I water ran for almost all of 2009 due to plantar fasciitis! Fortunately I was able to run the 6 weeks prior to IM Arizona in Nov, my first one. I also water ran before my 1st 70.3 (California) in March '09. Studies have shown that you can maintain your aerobic conditioning with water running for 8 weeks. Why not longer? Simply because they stopped the study after that. I believe it can help you for a much longer time period. It WORKS! So here is what I do:

• Wear a flotation belt around your stomach below the ribs. You can also do it around your waist or around your lower chest and under your arms. No need to overtighten it if it's around your chest; that will only restrict your breathing.
• I like to wear a t-shirt under the belt to avoid any possible rubbing spots. (Ok, I admit that it's also so I don't feel like a wussy. I usually choose my Gatorman 3 mile La Jolla Rough Water Swim finisher's shirt.)
• Run in water deep enough that you won't touch the bottom.
• Make sure you "run" upright or with a little forward lean, just like on dry land. But don't bend over at the waist. I try to make sure to push my hips forward slightly but this may be a personal thing because I need to do that for my dry land running form.
• Do workouts as written in your plan (except I'm not real sure how you can duplicate hill running!) If your training is listed in miles, convert to an appropriate amount of time instead. The number of laps or distance traveled in the pool has little or nothing to do with how much work you are doing. If you have sprints or strides or whatever, try to imitate them as best as you can.
• Do a warmup just like in running. Start with a slower, easier intensity for a few minutes before picking up the pace/intensity.
• The best way I've found to get my heartrate up is by stride rate and arm swing. After a warm up, I try to keep my stride rate at around 84-90 per minute (per leg). When I sprint, say doing 30 seconds on, 30 sec. recovery, I focus on intensity and increase the stride rate even more, to 100 or higher.
• Use your arms the way you would in running. I keep them moving straight and close to my body as I pump them. I only use my hands in a paddling-type position during a recovery effort when I've slowed my legs to recover from a sprint. Or sometimes during warm-up when I want to work my arm muscles.
• If possible, find a source of music to help pass the time. If you are going to be doing this for more than a few weeks I would suggest something from H20Audio or something comparable. If you're at a private or community pool where you can plug in an ipod player or radio, do that. And, if you're out in the sun, wear a hat.
• The 1st couple of times my skin felt a little funny doing this. I think it's because of tensing and relaxing of the muscles as they move in the water. Maybe it's like a vibration thing. It's only there while I do it. Don't know exactly how to describe it but it goes away.

This information is meant for someone who does not use "aquajogging-type shoes". My understanding (not firsthand experience) is that wearing this type of shoe will add resistance and improve the quality of your workout. These should not be mistaken for the type of shoe that protects the feet when coming in contact with the pool bottom. These are intended for use in "deep" water. There are 2 brands that I'm aware of. AquaJogger makes AquaRunners Rx. AQX Aquatic Training Shoes are by ActiveForever and are about 3 times as expensive. Supposedly they "are a shoe designed to be used for under-water running and as a method of rehabilitation from a running-related or musculo-skeletal injury. These shoes enhance range of motion and proper mechanics of land-based running. ...The strategically placed series of gills (hydrodynamic fins) on these shoes add 20-30% more resistance to leg movement patterns in the water."

If you are going to be doing water running for a few months and can afford to purchase a pair of these, I would. Since you don't have to be injured to include water run as a suppliment/compliment to your regular running, a pair of some specialized shoes might be a good option!

Monday 2 March - Sunday 8 March 2009

This week is week 28 in the run up to California 70.3 half Ironman in Oceanside April 4. It is the 2nd week of the peak phase and is a recovery week (week 16, level 6 of the plan I'm following). 2 more weeks of the Peak Phase follow and then 2 weeks of taper.
Monday
Physical Therapy

Tuesday
Swim 3000 yd
3,2,1
4 x 100 IM on 1:45
5 x 100 K alt 50 Fly, Fr on 2:10
100 S
Mainsets
6 x 100 Fr on 1:30 – 121-122
6 x 100 Fr H on 2:00 – 112, 12, 13, 13, 13, 12
200 SD

Weights – chisel: 2 x 12 reps (reduced wt by ½ plate)

Water Run 60 min for ~6 mile equivalent
22 min RPE8

Wednesday
Spin Class 60 min + 12 min
HR156/136; 828 cal
41+ min in zone 4, 9:32 in zone5

Water Run 60 min for ~6 mile equivalent
6 x 20 sec sprints, 40 sec recovery

Thursday
Spin class 55 min + 35 min
Avoided 145-150+ except when standing
HR152/136; 1043 cal
1:08 in zone 4

Weights – chisel: 2 x 12 reps (reduced wt by ½ plate)

Physical Therapy

Friday
Swim 3000 yd
3,2,1
12 x 75 RI :05 – 6 Fr, 6 K (alt Fly, Fr)
100 S
Main set 6 x 200 Fr on 3:30 – 243, 41, 40, 39, 38, 35
200 SD

Spin Bike ride 75 min
Ride at recovery effort
HR129/119; 686 cal

Saturday
BRICK
Swim
3,2,1
6 x 75 Fr alt 25 K, P, S on 1:20
100 S
1800 Fr mod – 25:02
500 splits – 657, 659, 654
200SD
Road bike ride 90 min, 21.4 miles
HR149/129; 938 cal
Speed37.1/15.4 mph
Water Run 20 min for ~2 mile equivalent
There was much uphill on the ride. I was able to maintain effort in the HR range of 140-149 (sub lactate threshold) for a sustained amount of time without excessive discomfort.

Sunday
Water run 75 min for ~7+ mile equivalent

Tuesday 24 February - Sunday 1 March 2009

Monday - day off
Physical Therapy
Tuesday
Swim 3800 yd
3,2,1
100 Mtn IM
8 x 50 K alt fly on 60, fr on 65
10 x 100 Fr on 1:30
100 S
main set 7 x 100 Fr H on 2:15 - 115, 15, 14, 14, 15, 15, 15
200 SD
Weight lifting - "chisel" phase: reduce weights by 1/2 plate and slightly increase speed

Water run 60 min

Wednesday
60 min Spin class + 15 min
HR nearly all in high 130's - 145

Brick 1 hr spin bike, 20 min water run

Thursday
Swim 3600 yd, 57 min
3,2,1
3 x 200 Fr P on 2:15
100S
mainset 5 x 300 Fr H on 4:30 - 402, 401, 401, 4:00, 401
4 x 25 Fr sprint on 35
200 SD

Weight lifting - "chisel" phase: reduce weights by 1/2 plate and slightly increase speed
Physical Therapy

Friday
60 min water run

road ride 2:01, 30.2 miles - Poinsettia area, hill emphasis
HR144/126; 1126 cal

Saturday
8:20am Swim 3600 yd
3,2,1
8 x 50 RI 5
2400 Fr 32:57
500 splits - 655,652, 652, 652
200 SD

10am road bike ride 31.5 miles, 2 hours
HR142/123; 1152 cal
Speed39.9/16.3
Rancho SF Rd/San Elijo Hills/Poinsettia/El fuerte/Canon Rd/101/Leucadia

Sunday
Water run 2:12 for 12 mile equivalent

Sunday 22 February 2009

7:30am water run 2 hours

Friday 20 February 2009

Water Run 60 min

Wednesday 18 February 2009

5:30am 60min spin class + 15 min; 1:30pm 45 min water run
1st 9 min HR107/91
last 66 min HR155/134
overall HR155/129; 794 cal

water run 45 min + rest time
3 x (10 min run, 30 sec rest)
4 x (sprint run 1 length, rest 10-20 sec)
1 x 10 min run

Tuesday 17 February 2009

7:15am Swim 3800 yd, lift weights; 1:50pm Water Run 30 min, Spin Bike 80 min
3,2,1
9 x 50 S RI 5 - alt ba, br, fr
200 Mtn K on 65/50 - alt 25 fly, fr
200 Mtn P Fr on 45/50
9 x 100 Fr mod on 1:30
50 ez
6 x 100 Fr H on 2:15 - 114, 13, 14, 15, 15, 14
extra 30 sec taken after #2 due to right calf cramp. remaining 100's used minimal kicking and less than full pushoffs.
200 SD
lift weights

Swim 200 yd, water run 30 min
3 x 10 min RI30

Spin bike ride 80 min
plan: ride steady at high aerobic level
15 min w.u. & build up
61 min nearly all tempo level (HR132-142)
overall HR142/129; 847 cal