Tuesday, May 31, 2011

Operation Muncie: May Totals

May is in the bag. My totals for the month (by discipline) appear below:

Swim: 29,500 yards
Bike: 14.75 hrs on CompuTrainer
150.5 miles
Run: 112 miles

Thoughts *& Lessons Learned:

My swim form is coming back, but I am still a long ways off of the endurance and speed a year ago at this time.
I have noticed that there appears to be a direct correlation between swim fitness and running fitness, and as my running fitness has increased so too has my swim.

I have begun to close the gap from my fitness last fall to where I was just 1-month ago. At the begining of May I was averaging about 60 Watts lower per given heart rate over a set period of time. I believe I am closer to 40- Watts now, however, my endurance and overall sustainable top-speed is very undesirable.
One session of speedwork/intervals completed to date

I have been run limited due to the onset of shin spints, work load, concern of re-injury, etc, nonetheless improvement continues.
No speedwork or intervals completed to date

Each of the totals represents arroximately 2/3 of the amount I have completed in previous years for the month of May and is very similar to the totals for January/february.
The body is only capable of taking on so much after taking 7-months off due to injury.

Upcoming "key" workouts:
Ann Arbor/ Dexter Half Marathon
Waterloo Sprint Tr

Monday, May 9, 2011

OpM Update: Week 1

Totals since April 28, 2011:

Swim: 8,800 yds
Bike: 12.0 hrs
Run: 39.1 miles

Killer workout on Saturday w/ Jess and Shelby
This was one of those workouts that you remember for a long time and are proud of yourself that you made it through alive

2.5-hr effort on the CompuTrainer at target HIM heart-rate.
Power has reduced about 60 watts from last August for given heart rate
Two seperate rides with Shelby enjoying the great weekend weather

A 14-mile run w/ Shelby on Sunday around Ann Arbor

Not any significant issues with my heel. Still some pain going up inclines, and at "faster" paces.

Sunday, May 1, 2011

Operation Muncie

Mission: Get in shape to perform "well" at Muncie 70.3 on 7/9/2011

Today, May 1, 2011 I began in what I will be referring to as "Operation Muncie". I am not quite sure what the "operation" entails other than from here forward I will be doing as much as I am capable of and as much as my (achillies/heel) allows me to to try to get ready for Muncie 70.3 which takes place on Saturday, July 9th, 2011.

Time is short, the amount of work required is significant. The biggest factor is being smart with training and not "over-doing" it to the point where my stress fracture well fractures once again.

One year ago, I watched Shelby and Erin compete at Muncie, which brought back good memories of my previous outings at the venue. On that day last year I declared that I would be back in 2011 and would set a PR for the distance.

- - -

Given the set of circumstances and lentgth of injury (7+ months) I know that I will at least make good on the first part of the declaration.

Over and out,