On Saturday I rode for a couple of hours at Lululemon in Oak Brook. It was nice to ride for a couple of hours after a long run. The stuff at Lululemon is awesome, if you haven't checked it out I definitely would.
This morning was the start of the computainer season at Endure It. The set wasn't too bad this morning as we're just getting back into things, and it was kind of a sample of some things to come. Here is the set:
Warm Up: 15 minutes
Main Set:
Set #1 - 15 minutes
• 4’ @ 70%
• 1’ @ 50%
• 3’ @ 80%
• 1’ @ 50%
• 2’ @ 90%
• 1’ @50%
• 1’ @ AT
• 2’ @ 50%
Drill Set #1 – 12 minutes
• 2 x through the following
o 2 minutes right leg (small chain ring)
o 2 minutes left leg (small chain ring)
o 2 minutes both legs
Set #2 – 15 minutes
• 2’ @ 90%
• 1’ @ 70%
• 2’ @ AT
• 1’ @ 80%
• 3’ @ 90%
• 1’ @ 70%
• 3’ @ AT
• 1’ @ 90%
• 1’ @ AT
Cool Down
My legs felt pretty good on the computrainer this morning and it was pretty easy to hold my numbers. Riding to the shop this morning was a bit chilly though. It was in the 30's so I know that I need to get used to the cold riding temps. An easy run is on tap for tonight, seeing as my ride was harder, I'm not planning on busting out a hard run. I say that now so we'll see what ends up happening. Hopefully I'll keep things in check.
Tuesday, October 19, 2010
Saturday, October 16, 2010
A quick update
Just a quick update about today. A solid 4 hours of training today which started with a 17 mile run at a 6:59 pace. Thanks Guy for pushing me. Followed up with 2 hours on the trainer at Lululemon Oak Brook. Check out the store...there is always new stuff and it's amazing!!!
Wednesday, October 13, 2010
The Pain Cave...
4 more hard weeks before a two week taper...that's what I keep telling myself. I need to get my running legs back, and there is really only one way to do that...to run more. I ran 6 yesterday and felt alright while averaging 6:32's. I looked back to a similar workout that I did in August and I ended up running 6:41's, so at least I know there is some improvement. Within this next month I would like to get that down another few seconds...basically I want running 7:00-7:05 pace to feel easy...really easy!
Last night I hit up a 90 minute trainer session. I was trying to ride with my powertap, but I decided to change back to my "trainer" bike because I couldn't get the wattage up. I think my trainer is starting to crap out on me. I was spinning at a cadence of over 100, in the hardest gear, with the trainer wheel cranked all the way tight and I could hardly hit 200 watts. Not sure the reason, but I was working much less outdoors pushing 300+ watts. So in changing bikes I strapped on my heart rate monitor and decided to use that for the workout. The workout didn't look that hard on paper, but stupid me wanted my heart rate to get pretty high...here was the set:
20 minute warm up
5 minutes - :20 sprint; :40 easy
5 minutes easy
5 minutes hard (HR = 160+)
5 minutes easy
4 minutes hard
4 minutes easy
3 minutes hard
3 minutes easy
2 minutes hard
2 minutes easy
1 minute hard
1 minute easy
20 minutes tempo (HR = 140+)
10 minutes easy
It was tough to get my heart rate up for the first five minute set, but after that I didn't seem to have a problem spinning it up there. I just bumped some Dr. Dre and rolled through the workout. I have a longer ride/run to get in tonight. 4 more hard weeks...it's going to pay off!!
Last night I hit up a 90 minute trainer session. I was trying to ride with my powertap, but I decided to change back to my "trainer" bike because I couldn't get the wattage up. I think my trainer is starting to crap out on me. I was spinning at a cadence of over 100, in the hardest gear, with the trainer wheel cranked all the way tight and I could hardly hit 200 watts. Not sure the reason, but I was working much less outdoors pushing 300+ watts. So in changing bikes I strapped on my heart rate monitor and decided to use that for the workout. The workout didn't look that hard on paper, but stupid me wanted my heart rate to get pretty high...here was the set:
20 minute warm up
5 minutes - :20 sprint; :40 easy
5 minutes easy
5 minutes hard (HR = 160+)
5 minutes easy
4 minutes hard
4 minutes easy
3 minutes hard
3 minutes easy
2 minutes hard
2 minutes easy
1 minute hard
1 minute easy
20 minutes tempo (HR = 140+)
10 minutes easy
It was tough to get my heart rate up for the first five minute set, but after that I didn't seem to have a problem spinning it up there. I just bumped some Dr. Dre and rolled through the workout. I have a longer ride/run to get in tonight. 4 more hard weeks...it's going to pay off!!
Tuesday, October 5, 2010
Heavy Legs...
Ironman training can take its toll on you...mentally and physically. After riding long on Sunday I wanted to go easy yesterday and just rode for an hour on the computrainer. What was supposed to be easy didn't always feel easy, but I kept things under 200 watts and ended up riding a little over 20 miles. I slept in this morning and just got back from a lunchtime 6 mile run. I wanted to keep things in check at the start of the run, and well it was easy to do because I didn't feel like I had much in my legs. My body is starting to feel the training, and I'm loving that. There are times to fight through the fatigue and times to back down...this is a time to fight through. What I have found is that as I get further along into my workouts I start to feel better.
A prime example would be my run today, I started out going through the first mile at 6:48 which didn't feel hard, but it didn't feel like it was easy! I ended up finishing with a 6:19 mile and in all honesty it felt easier than the first mile. I have found this to be similar on my long rides as well. I start to feel better at about mile 40-50. Now if I can just hold that feeling through until the end of the ride I'll be happy...that's what these next 5 weeks are for. Today's run ended up being 6 miles at a 6:30 pace, so even though I didn't feel great it was a solid workout. I still have a ride on tap for tonight, and maybe another short run to get the dogs tired out before the bike.
A prime example would be my run today, I started out going through the first mile at 6:48 which didn't feel hard, but it didn't feel like it was easy! I ended up finishing with a 6:19 mile and in all honesty it felt easier than the first mile. I have found this to be similar on my long rides as well. I start to feel better at about mile 40-50. Now if I can just hold that feeling through until the end of the ride I'll be happy...that's what these next 5 weeks are for. Today's run ended up being 6 miles at a 6:30 pace, so even though I didn't feel great it was a solid workout. I still have a ride on tap for tonight, and maybe another short run to get the dogs tired out before the bike.
Monday, October 4, 2010
An Unwanted Tag-a-long
I got home from my long ride yesterday (110 miles) and felt pretty satisfied with where I am on the bike. I would like to go faster, and think that I am capable of it, but I have to remember that I still have 5 hard weeks of training ahead of me before a 2 week taper leading into Ironman Arizona. I was able to ride the same time yesterday that I did at Ironman Coeur d' Alene two years ago. That is good because, I didn't eat breakfast (hadn't been to the grocery store yet), I was up late (Wanner Walk), didn't get a nap on Saturday (come on we know these are key), it was cold (warm clothes are not aero), and I didn't have a race set up on (no aero wheels or helmet). Does this translate to a time 40minutes faster in 7 weeks...I don't know, but the bottom line is that I got the work in, and I'm happy with that.
My nutrition was better and I never really hit a wall, and I was able to ride through the tough parts of the ride. The worst part of the ride happened when I got home. I was in the shower getting my hair wet when all of the sudden there was an awful pain on my hand. I pulled my hands out of my hair just to realize there was a bee in my hair. I don't know how long it was there, but must have dropped in during my ride, just to make me feel some pain when it was over. I don't remember the last time I was stung by a bee...but it hurts, bad!!
My legs felt fine yesterday and feel fine today, thats a bonus. 5 more hard weeks!!! Motivation is high right now as so many people are in Kona. That place looks amazing!!!
My nutrition was better and I never really hit a wall, and I was able to ride through the tough parts of the ride. The worst part of the ride happened when I got home. I was in the shower getting my hair wet when all of the sudden there was an awful pain on my hand. I pulled my hands out of my hair just to realize there was a bee in my hair. I don't know how long it was there, but must have dropped in during my ride, just to make me feel some pain when it was over. I don't remember the last time I was stung by a bee...but it hurts, bad!!
My legs felt fine yesterday and feel fine today, thats a bonus. 5 more hard weeks!!! Motivation is high right now as so many people are in Kona. That place looks amazing!!!
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