|
Week
of Jul 28
Plan
- Swim a lot. NYC just around the corner.
Wed
- Feeling a little tired today. Must've been the
sweltering heat during my run. Ankle joints really
bothersome today. Swam long course for first time this
year. Tough.
Total
Training Time: 20 Hrs
| RUNNING |
| MON(noon) |
TUE(noon) |
WED(noon) |
THU(pm) |
FRI |
SAT |
SUN(pm) |
| 6
Mi Easy Treadmill 1% Grade |
8
Mi 4 w/u, 4 tempo on trdmill |
8.2
Mi Easy Outside |
10
Mi Easy |
off |
Race |
5
Mi easy |
| 41:30 |
52:30 |
60
min |
73
min |
|
|
40
min |
Actual
for the Week - 40 Mi
| CYCLING
|
| MON(pm) |
TUE(pm1) |
WED |
THU(am) |
FRI(pm) |
SAT |
SUN(am) |
| 1.5
Hr |
2.0
Hr |
Off |
2.0
Hr |
1.5
hr |
Race |
3.0
Hrs |
| Zone
1 |
Zone
2 |
|
Zone
2 |
Zone
2 |
|
Hills |
Actual
for the Week - 10 Hrs
| SWIMMING |
| MON(am) |
TUE(pm2) |
WED(pm) |
THU |
FRI |
SAT |
SUN(noon) |
| 3,100
Yd |
2,000
Yd |
3,100
Yd |
Off |
4,000
Yd |
Race |
2,500
Yd |
| 3,000
n/s |
Easy |
Long
Course |
thunder
as usual |
3x1000 |
|
5x100,3x200 |
Actual
for the Week - 15,000 Yds
Week
of Jul 21
Plan
- Maintain consistency and keep most effort zone 2.
Save the hard stuff for races. Goal is not to
flame out before the end of August. After all, I'm
doing 8 races in 8 weeks. Seems like I do better
on easy training anyways.
Tue
- Stopped taking vioxx on Sun. Today, achilles and
ankle joints bothering me. May start up again.
Wed
- swim 900 w/u, 5x200 on 3:00
(2:29,2:27,2:26,2:24,2:23), 5x100 on 1:30 all 1:11's.
Total
Training Time: 16.5 Hrs
| RUNNING |
| MON |
TUE(noon) |
WED(noon) |
THU(noon) |
FRI(noon) |
SAT |
SUN |
| Watch |
8
Mi Easy Treadmill 1% grade |
8
Mi Easy Treadmill 1% grade |
8
Mi Easy Treadmill 1% grade |
6
Mi Easy Treadmill 1% grade |
Race |
off |
|
Drink |
55:20 |
56:50 |
56:50 |
45:00 |
12
Mi Easy |
|
Actual
for the Week - ~46 Mi
| CYCLING
|
| MON |
TUE(pm) |
WED(pm) |
THU(pm1) |
FRI |
SAT |
SUN(am) |
|
The |
2.0
Hr |
2.0
Hr |
1.5
Hr |
Off |
Race |
3.0
Hr |
|
Red
|
Zone
2 |
Zone
2 |
Zone
2 |
|
off |
Very
Hard Group |
Actual
for the Week - 9 Hrs
| SWIMMING |
| MON |
TUE(am) |
WED(am) |
THU |
FRI |
SAT |
SUN |
| Tour |
3,000
Yd Easy |
3,000
Yd |
thunder |
thunder |
Race |
thunder |
|
Wine |
2,000
n/s |
Medium |
pool
closed |
pool
closed |
pool
closed |
pool
closed |
Actual
for the Week - 6,500 Yds
Week
of Jul 14
Plan
- Get back to basics. Let body rest up and refresh.
Tue
- 1 Hr into ride, big bad storm. Had to duck for
shelter. Then got a flat. Then CO2 cartridge
blew out b4 I could get a good seal. Called Donna
to pick me up. One of those days.
Wed
- Missed my evening bike ride. Got stuck in a late
evening meeting with a group of sedentary worker-bees.
Sat
- Intended to ride long and easy today.
Instead, went to hills with Steve Harper and Bob Decosta.
Steve was riding like a man possessed and put a serious
hurt on us. Rode to the max the entire ride.
Total
Training Time: 17.75 Hrs
| RUNNING |
| MON |
TUE(noon) |
WED(noon) |
THU(noon) |
FRI(noon) |
SAT |
SUN(pm) |
| Off |
8
Mi Easy Treadmill 1% grade |
8
Mi Easy Treadmill 1% grade |
8
Mi Easy Treadmill 1% grade |
8
Mi Easy Treadmill 1% grade |
Off |
8
Mi Very Easy 61 min |
|
|
57
min 20 sec |
56
min 25 sec |
56
min 40 sec |
55
min 50 sec |
|
Race |
Actual
for the Week - ~45 Mi
| CYCLING
|
| MON |
TUE(eve) |
WED |
THU(pm) |
FRI(pm) |
SAT(am) |
SUN |
|
Off |
1.0
Hr |
Off |
2.0
Hr |
2.0
Hr |
2
Hr 40 Min |
Off |
| |
Zone
2 |
|
Zone
2 |
Zone
2 |
Very
Hard Hills |
Race |
Actual
for the Week - ~8.5 Hrs
| SWIMMING |
| MON(noon) |
TUE |
WED(am) |
THU(am) |
FRI |
SAT |
SUN(pm) |
| 3,100
Yd |
Off |
3,200
Yd |
3,200
Yd |
Off |
Off |
3,000
Yd Easy |
|
2K
n/s, 5x200 |
|
5x100 |
Easy |
|
|
Race |
Actual
for the Week - ~13,000 Yds
Week
of Jul 7
Sun
- Calling this a recovery week. Was going to do a
triple today, but took kids to the aquarium instead and
then it rained. This evening I will plant on the
sofa watching the tour and drinking a few glasses of
red. Tendon sore today anyhow.
Total
Training Hours: 12.25 Hrs
| RUNNING |
| MON |
TUE |
WED(noon) |
THU |
FRI(noon) |
SAT |
SUN |
| Off |
Off |
8
Mi Moderately Easy Treadmill |
Off |
6
Mi Easy Treadmill |
RACE
+ 10 mi |
Off |
|
|
|
51
Min 40 Sec |
|
45
Min |
|
|
Actual
for the Week - 27 Mi
| CYCLING
|
| MON |
TUE |
WED(pm) |
THU(pm) |
FRI(pm) |
SAT |
SUN(midmorn) |
|
Off |
Off |
1
Hr 30 Min |
1
Hr 20 Min |
1
Hr |
RACE |
3
Hrs 10 min |
| |
|
A
few sprints |
Zone
1 |
4xaccelerations |
|
Hi
spin+tempo |
Actual
for the Week - 7.25 Hrs
| SWIMMING |
| MON |
TUE(noon) |
WED |
THU(noon) |
FRI |
SAT |
SUN |
| Off |
3,000
Yd |
Off |
3,100
Yd |
Off |
RACE |
Off |
|
|
5x200,5x100 |
|
Moderate |
|
|
|
Actual
for the Week - 6,700 Yds
Week
of Jun 30
Tue
- Felt sluggish today. Missed bike b/c just
couldn't wake up early. Swim: 2,500 non stop then
4 x 100 (1:07, 1:06, 1:06, 1:06, 1:05) full recoveries,
100 w/d. Run: Super dead legged.
Oppressive heat and humidity.
Wed
- Very good swim today. Speedier than ever
(for me). Decent ride, high spin mostly with some
effort thrown in on occasion. Legs still feel dead
from a running perspective.
Fri
- Race report: happy with bike, blah run, wasn't
particularly joyed at missing last buoy on swim and
having to turn around.
Sun
- 9 workouts + 1 race in three days. I'm tired.
Legs not too sluggish Sat and Sun.
Total
Training Hours: 19.75 Hrs
| RUNNING |
| MON |
TUE(pm) |
WED |
THU(noon) |
FRI(pm) |
SAT(pm) |
SUN(pm2) |
| Off |
8
Mi Very Easy |
Off |
6.2
Mi Easy Treadmill |
Race
+
8 miles |
6
Mi Easy |
6
Mi Easy |
|
|
61
min |
|
45
Min |
Easy |
45
min |
45
min |
Actual
for the Week - 37 Mi
| CYCLING
|
| MON |
TUE |
WED(pm) |
THU(pm) |
FRI(noon) |
SAT(am) |
SUN(am) |
|
Off |
Off |
2
Hr 10 Min |
1
Hr |
Race
+
1 Hr 40 min |
2
Hr 40 Min |
3
Hrs |
| |
|
Zone
1-3 |
Zone
1 |
Easy |
Hard
Stuff |
Group/Hills |
Actual
for the Week - 11 Hrs
| SWIMMING |
| MON |
TUE(noon) |
WED(noon) |
THU |
FRI(am) |
SAT(noon) |
SUN(pm1) |
| Off |
3,000
Yd |
3,000
Yd |
Off |
Race+
3,000 Yd |
3,200
Yd |
1,500
Yd |
|
|
Long |
Moderate |
|
Easy |
Sprints |
Easy |
Actual
for the Week - 14,100 Yds
Week
of Jun 23
Mon
- Ran on treadmill. It's easier on the achilles
which has been bothersome. Quick swim afterwards
(in between thunderstorms)
Tue
- Swim: Main set 3x300 on 0:30, 3x200 on 0:20,
3x100 on 0:10 holding 1:15 or better splits. Run:
Tempo mile splits (5:45,5:46,5:30,5:28pace) 440's on 70
sec. Stinking hot outside.
Wed
- swam more or less nonstop endurance. Legs felt
heavy during run.
Fri
- Was supposed to go down south tonight and race
Deerfield tomorrow. Instead, got sick and laid in
bed all day. No training today.
Sat
- Easy 3 hr spin on 39x17. Felt much better
after ride. Decent run this pm even though still
fatigued from cold.
Sun
- Feeling better but sinuses all stopped up. Very
muggy out today. Good workouts all around.
Total
Training Hours: 18.5 Hrs
| RUNNING |
| MON(pm) |
TUE(noon) |
WED(pm) |
THU |
FRI |
SAT(pm) |
SUN(am) |
| 8
Miles Easy Treadmill |
8
Miles Track |
~9.2
Miles Easy Recovery |
Off |
Off |
10
Mi w/ 20 min tempo |
8
Mi Easy |
|
53:30 |
20
min Tempo + 2x440 |
1:09 |
|
|
1:05:20 |
55:20 |
Actual
for the Week - 43 Mi
| CYCLING
|
| MON |
TUE(pm) |
WED |
THU(pm) |
FRI |
SAT(am) |
SUN(pm) |
|
Off |
1
Hr 40 Min |
Off |
2.0
Hr |
Off |
3.0
Hr |
2
Hr 20 Min |
| |
Hi
Spin |
|
4x10
min on 12 at Zone 4-5a |
|
Easy
Zone 1 |
Zone
2 |
Actual
for the Week - 9 Hrs
| SWIMMING |
| MON(pm) |
TUE(am) |
WED(noon) |
THU |
FRI |
SAT(noon) |
SUN(pm) |
| 1,800
Yd |
3,000
Yd |
3,000
Yd |
Off |
Off |
3,200 |
3,000 |
|
Easy |
Moderate |
Long |
|
|
Moderate |
Hard |
Actual
for the Week - 14,000 Yds
Week
of Jun 16
Mon
- Needed a rest day
Tue
- Swim: Main Set 10x200 on 2:50, Track: 2 mi w/u,
4 mi In 'n Outs (6:00, 5:30, 6:00, 5:25), 2 mi w/d.
Extremely hot and windy. Did this to test the achilles.
Wed
- Rained out. Easy recovery run. Pool closed
all day. Hate to say it, but too lazy to ride on
trainer, so skipped it. Plopped on couch and drank
wine instead.
Thu
- Swim: Main Set 23x100 on 1:25 holding 1:14-1:12.
Run: 52 min on treadmill. Bike: Easy around
Davis I.
Sun
- Meant to work out after race, but the long drive
back and lack of any sleep the night before due to Renee
left me tired and lazy.
Total
Training Hours: 16 Hrs
| RUNNING |
| MON |
TUE(noon) |
WED(noon) |
THU(noon) |
FRI(pm) |
SAT |
SUN |
| off |
8
Miles |
4
Miles |
8
Miles |
6
Miles |
Off |
|
|
Track |
Treadmill |
Easy
to Moderate |
Easy |
|
Race |
Actual
for the Week - 29 Mi
| CYCLING
|
| MON |
TUE(pm) |
WED |
THU(eve) |
FRI(pm) |
SAT(am) |
SUN |
|
Off |
1
Hr 35 Min
|
Off |
2.0
Hrs |
2.0
Hrs |
3
Hrs 20 Min |
|
| |
Zone
2 |
|
Easy |
Easy |
30
min Hard Efforts |
Race |
Actual
for the Week - 9.75 Hrs
| SWIMMING |
| MON |
TUE(am) |
WED |
THU(am) |
FRI |
SAT(noon) |
SUN |
| off |
3,100
Yd |
Off |
3,100 |
Off |
3,500 |
|
|
|
Moderate |
|
Moderate |
pool
closed |
Easy |
Race |
Actual
for the Week - 10,000 Yds
Week
of Jun 9
1
Bextra + (ice, massage, stretching)x10 daily = near
bliss. Going overboard treating my tendon like
royalty. But, it's working. Went from a
painful hobbling on Sat and Sun to limping on Mon to
walking near normal on Tue. I was really
really worried this weekend that I tore my achilles
because the level of pain and inability to walk or stand
on my toes was similar to 1997. Today (Tue) I am
more optimistic. Perhaps Deerfield is a
possibility.
Wed
and Thu were test runs on the treadmill. Would
walk a few minutes then stretch/massage then run a few
and repeat cycle. Fri I actually went outside and
did a test run on pavement. I learned a bunch of
new stretching techniques for the achilles that really
seem to | 
