Well this last week sucked! The pool was closed for three days, I was too sick for another couple days to have any good workouts, and too busy on the other days. Such is the strain of training during the holidays.
I was able to get in a decent swim today, 1200yrds and I felt good throughout then I jumped onto the treadmill for a quick two mile run. Other than that I got in a sixty minute run sort of... don't eat a fiber bar before your run otherwise you will be running to the toilet...
For the upcoming week I am redoing this weeks scheduled workouts, I'm not bothering to post this weeks workouts because they were not really anything to post about.
The positive from this week is my run right after my long swim felt great, it has been very hard on me in the past but today it went very well.
I'll post my workouts next Sunday.
Sunday, December 18, 2011
Sunday, December 11, 2011
Week 16, easy peasy...
Week 16 was an easy week with a bit more swimming than I was expecting and a longggg bike ride to finish it up today. I had three days of back to back swims, that got really monotonous and I was happy on the last day that there would be no more for the rest of the week. I also had three days of back to back running, that really got the legs tight by the last day and I as it was a recovery 30 minute easy run, I decided to go with a run/walk so my calves wouldn't have a chance to cramp up. Today I had planned for a 2hr cycling session on the trainer, I wasn't able to get the whole workout in but I did get almost the whole way, 1hr 45min was my total time, at a 17mph pace. That needs to increase to about 19mph before race day.
Below is this past weeks workouts.
Mon:
Swim- Speed Day
w.u. 1x200
main 4x100, 200, 200, 100
c.d. 3x75 focusing on form
Tue:
Bike
60 minutes, hills
Swim
30min recovery swim, so slow and easy taking breaks as needed.
Wed:
Swim
w.u. 200
main 1x1100
c.d. 4x25 back kick/stroke
Thurs:
Run
60 minutes (this kicked my ass for some reason)
Bike
30min recovery spin, very easy effort.
Fri:
Run
30 minute recover (I did a run/walk to rest my legs)
Sat:
Recovery/Rest day.
Sun:
Bike
2hr at a 65-85% effort (I was only able to get through 1hr 45min before my legs wore out)
Below is this past weeks workouts.
Mon:
Swim- Speed Day
w.u. 1x200
main 4x100, 200, 200, 100
c.d. 3x75 focusing on form
Tue:
Bike
60 minutes, hills
Swim
30min recovery swim, so slow and easy taking breaks as needed.
Wed:
Swim
w.u. 200
main 1x1100
c.d. 4x25 back kick/stroke
Thurs:
Run
60 minutes (this kicked my ass for some reason)
Bike
30min recovery spin, very easy effort.
Fri:
Run
30 minute recover (I did a run/walk to rest my legs)
Sat:
Recovery/Rest day.
Sun:
Bike
2hr at a 65-85% effort (I was only able to get through 1hr 45min before my legs wore out)
New Orleans Awaits...
Sunday, December 4, 2011
Endorphins, wonderful endorphins!
This week was great, I trained hard and made some great progress. For the last couple of years I have been slacking, I didn't compete or work out to my potential and as I grew slower I chalked it up to age and injury after injury. This was folly on my part and probably more of me justifying being lazy than being too old and broke down.
Since getting back to a hard training schedule as well as making every effort not to get myself injured again, I have had first a running then a swimming endorphine rush, my first one in years. I forgot about how great that rush feels, that rush helped me push through what Buddhists call the "Monkey Mind". If you have ever tried meditation you've probably experienced the monkey mind, that unsettled, uncontrollable, confused/indecisive mindset. I suffered that on two of my workouts this week both times a feeling of exhaustion and a desire to just quit but surprisingly my mind or body fought back with a rush of endorphins and a specter from my past yelling at me to pull it together.
I don't run or bike and listen to music anymore, cardio time is my meditation time for the most part, especially when I run outdoors. Even at the gym I try not to pay too much attention to the t.v.'s or the movie playing in the cardio theater. When I run outdoors I like to listen to the environment, play math games in my head, or just trying to have a clear mind. I've never understood why people like music so much while they run, I used to run with music but its so often such a distraction that it never benefited me. If you run with music, try a few runs without, talk to yourself, (as long as a stranger doesn't talk back in your head you're probably ok...) and see how your run goes.
Here are my workouts from this week:
Mon.
R 40min strides for the last ten min (strides are the increase in speed but not sprinting)
Tues.
B 60 min. hard pace 85% heart rate
Wed.
R 60min long run strides for the last 20 minutes ( I did 20 second strides followed by two minute normal pace)
Thurs.
S 700 yds (was meant to be a long day but the fatties at the gym had a class...) 1x100 warm up, 1x600 main set, no cool down except telling the instructor she was a stupid bitch. ( I was rather upset and shouldn't have said it, but really trying to put 5 guys into one lane? You know what, fuck her!)
Fri.
Rest Day
Sat.
S 1x1100 yrds race pace which for me right now was 2:20min per 100yds, that needs to get down to the 1:45min per 100yrds though.
B 45 min low effort immediately after the swim.
Sun.
B 90min
Since getting back to a hard training schedule as well as making every effort not to get myself injured again, I have had first a running then a swimming endorphine rush, my first one in years. I forgot about how great that rush feels, that rush helped me push through what Buddhists call the "Monkey Mind". If you have ever tried meditation you've probably experienced the monkey mind, that unsettled, uncontrollable, confused/indecisive mindset. I suffered that on two of my workouts this week both times a feeling of exhaustion and a desire to just quit but surprisingly my mind or body fought back with a rush of endorphins and a specter from my past yelling at me to pull it together.
I don't run or bike and listen to music anymore, cardio time is my meditation time for the most part, especially when I run outdoors. Even at the gym I try not to pay too much attention to the t.v.'s or the movie playing in the cardio theater. When I run outdoors I like to listen to the environment, play math games in my head, or just trying to have a clear mind. I've never understood why people like music so much while they run, I used to run with music but its so often such a distraction that it never benefited me. If you run with music, try a few runs without, talk to yourself, (as long as a stranger doesn't talk back in your head you're probably ok...) and see how your run goes.
Here are my workouts from this week:
Mon.
R 40min strides for the last ten min (strides are the increase in speed but not sprinting)
Tues.
B 60 min. hard pace 85% heart rate
Wed.
R 60min long run strides for the last 20 minutes ( I did 20 second strides followed by two minute normal pace)
Thurs.
S 700 yds (was meant to be a long day but the fatties at the gym had a class...) 1x100 warm up, 1x600 main set, no cool down except telling the instructor she was a stupid bitch. ( I was rather upset and shouldn't have said it, but really trying to put 5 guys into one lane? You know what, fuck her!)
Fri.
Rest Day
Sat.
S 1x1100 yrds race pace which for me right now was 2:20min per 100yds, that needs to get down to the 1:45min per 100yrds though.
B 45 min low effort immediately after the swim.
Sun.
B 90min
Subscribe to:
Posts (Atom)