Wednesday, March 31, 2010

2.5 Weeks to Boston

The Boston Marathon is not to far away and I can honestly say that I am really looking forward to the race. I havent been able to say this since before I graduated HS in 1998. But with my recommitment to running, strong desire to compete at a "very high level" and staying injury free I have a refreshed outlook on running again which has been supported by some very good workouts as of late.

Training Update:

I completed a 2:10 training ride yesterday morning before going to work. This required getting up at 3:45AM which oddly enough was easy to do. The workout consisted of a 40-minute easy spin averaging 175 watts and HR at 120 (with 12-30 second sprints at 220 Watts), a similar (but shorter) cooldown. In the middle I rode the IMLP course on the Computrainer begining at mile 0 for 60-minutes. Ride Averages: Speed: 20.9, Watts: 207, Cadence: 83.

The numbers arent impressive, and compare well with previous numbers achieved for the course, however, I am gaining a much better appreciation for how to "ride" the course and where to set my effort levels on the flats, and more importantly on the climbs.

After work, I finished the day with a 3000-yd swim that included a main set that was a ladder: 500, 400, 300, 200, 100, with a 100-kick, and 100-pull in between the efforts. In terms of PE the workout felt easy and my energy levels were much higher coming out then they were going in.

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My plans for Boston is to do a 1-week taper leading up to the race that will feature a couple of trainer rides with intensity, afew short runs (1 w/ speed), and only 1-swim session held early in the week. Boston is not my "A" race, but I want to perform well.

Monday, March 29, 2010

Refocused Training

As the weather begins to warm, I am finding myself very eager to get outside and log some miles on the bike; one can only stand so much time on the indoor trainer during the winters in Michigan.

To date I have 2-rides outside, both happened to be ~35 miles in length and served as a good reminder of how bike handling skills can get rusty over the winter, and how rough the roads are this time of year. The second ride I rode with Shelby and had a great day. She let me go ahead for a while (she taught spinning earlier in the day) and while I dont have my CPU on my bike yet, based on feel I was averaging ~24 mph over rolling terrian.

Recap of this pasts weeks training:

Swimming: 9400 yds

This was split into 3-sessions. My coach wasent able to make it this week so I had the liberty to create my own workouts.

I swam with Shelby on all 3-occasions, and am growing ever envisious of her abilty to demonstrate good form and technique. I am confident that once she gets some more time under her belt she will be keeping pace and surpassing me in the water.

I ended the week on a good note swimming, 3500 yds with 2-sets of intervals. 5x200 leaving on 3:15, and 10x100 leaving on the 1:40. I felt great throughout the entire duration of the 200's, but grew tired towards the second half of the 100's.

Biking: 5-hrs

I have renewed my focus on training with power and will devoting the next several months/years at developing a higher top end. I can maintain a good wattage over a long period of time, but I really struggle when I attempt to go ANY higher. Intervals will become the norm.

I concluded the week with the following workout:

90-minutes with 4x15 minutes at heart rate 145-150 with an average wattage of 246.

I was exhausted by the end.

Running: 49.75 miles

Boston Marathon is not too far away now (3-weeks from today) and running is going great. The week started off with a 21.4 mile run with Micheal over mostly dirt roads and maintaining a comfortable conversation pace. The highlight of the week was a Friday interval session where I managed 5x1-mile repeats (1/4 active recovery) at Pioneer HS. Splits: 5:57, 5:56, 5:54, 5:56, 5:52). My target was 6-minute pace. I feel really good about the effort and am looking forward to Boston and the upcoming triathlon season. Its time to set some new PR's

Wednesday, March 24, 2010

2010 Tentative Race Schedule

Boston Marathon - April 19
Race for Recovery - June 5
Waterloo Sprint Triathlon - July 12
IM Lake Placid - July 25
Rev 3 Half @ Cedar Point - Sept. 11
IM Hawaii - October