|
Week
of Sep 22
Plan
- No plan other than to train easy stuff whenever I feel
like it. Racing a 5K this weekend to see how much slower
I've gotten over the summer. I've put on about 3 pounds
this past month as my training hasn't kept up with my eating.
Thu
- Anemic week thus far. No motivation. Oct 11th
can't come soon enough.
Sun
- Season officially ended today! Time to get fat and
watch football like every other red-blooded, middle-aged
American male.
| RUNNING |
| MON |
TUE(noon) |
WED(pm) |
THU(pm) |
FRI |
SAT(am) |
SUN(noon) |
| Off |
4.2
Mi easy treadmill |
8
Mi Easy |
8
Mi Easy |
Off |
5K |
2
Mi |
|
30
min |
56
Min |
56:45 |
|
16:58
blah |
|
Actual
for the Week - 25 Mi
| CYCLING
|
| MON |
TUE(pm) |
WED |
THU |
FRI(pm) |
SAT(noon) |
SUN |
| Off |
1.75
Hr |
off |
off |
2.0
Hr |
2.0
Hr |
Off |
|
Zone
2 |
|
|
Zone
2 |
Zone
2 |
|
Actual
for the Week - 5.75 Hrs
| SWIMMING |
| MON |
TUE |
WED |
THU(noon) |
FRI(noon) |
SAT(pm) |
SUN |
| Off |
Off |
Off |
350
Yd then thunder |
3,000
Yd |
2,100
Yd |
Off |
|
|
|
pool
closed |
Easy |
Easy |
|
Actual
for the Week - 5,400 Yds
Week
of Sep 15
Wed
+ Thu - ran on treadmill both days at hotel in Mexico
City. Consider it altitude training.
| RUNNING |
| MON |
TUE(am) |
WED(pm) |
THU(eve) |
FRI |
SAT(pm) |
SUN |
| Off |
8
Mi |
6
Mi Mod |
8
Mi Easy |
Off |
4
Mi |
RACE |
|
58
min |
40:25 |
59
min |
|
Easy |
|
Actual
for the Week - 29 Mi
| CYCLING
|
| MON |
TUE(pm) |
WED(am
2) |
THU |
FRI(pm
1) |
SAT(am
1) |
SUN |
| Off |
2.0
Hr |
1.0
Hr |
Off |
2.0
Hr |
1.5
Hr |
RACE |
|
Zone
2
|
Zone
2 |
|
Zone
2 |
Zone
2 |
|
Actual
for the Week - 7.0 Hrs
| SWIMMING |
| MON(noon) |
TUE |
WED(am
1) |
THU |
FRI(pm
2) |
SAT(am
2) |
SUN |
| Off |
Off |
3,000
Yd |
Off |
3,000
Yd |
1,600
Yd |
RACE |
|
|
Easy |
|
Easy |
Easy |
|
Actual
for the Week - 8,000 Yds
Week
of Sep 8
Plan
- Gotta pick up the run.
Mon
- Skipped run. make it up tomorrow. It's more
fun to play with the kids. Will I make it to October?
Tue
- Feeling a bit under the weather.
Sun
- Completely worn out for training. No more motivation
or interest, especially for running. It's over. I
am going to tough it out one more week, then hang up the shoes
for a while.
Total
Training Hours: 13.5 Hrs
| RUNNING |
| MON |
TUE(noon) |
WED(pm) |
THU |
FRI |
SAT |
SUN |
| Off |
~9
Mi |
8
Mi Easy |
Off |
6.35
Mi Treadmill |
RACE |
Off |
|
63
min |
58
Min |
feelin' |
45
min |
3
Mi |
|
Actual
for the Week - 29 Mi
| CYCLING
|
| MON |
TUE(pm) |
WED |
THU |
FRI |
SAT |
SUN |
| Off |
2.0
Hr |
Off |
Off |
1.5
Hr |
RACE |
2.0
Hr |
|
Zone
1-5a
Hodge
Podge
|
|
too |
Zone
2 |
|
Zone
2 |
Actual
for the Week - 6.0 Hrs
| SWIMMING |
| MON(noon) |
TUE |
WED(noon) |
THU |
FRI |
SAT |
SUN |
| 3,000
Yd |
Off |
3,000
Yd |
Off |
Off |
RACE |
2,100
Yd |
| Mostly
Easy |
|
Easy |
sick
'n' tired |
|
2,300
Yd |
|
Actual
for the Week - 10,800 Yds
Week
of Sep 1
Plan
- Survive another week of moderate training. Race 5K on Sat to
measure running atrophy, if any.
Tue
- Run: meant to go easy, but at mile 5 a major storm
rolled in and scared the bejezus out of me. Had to kick
in race pace.
Sat
- Felt sluggish and slow all week in every discipline.
It's like the body is shutting down for the winter and going
into rehab. Could be mental.
Total
Training Hours: 15.25
| RUNNING |
| MON |
TUE |
WED |
THU(noon) |
FRI(eve) |
SAT(pm) |
SUN |
| Off |
8
Mi
Various
|
Off |
8
Mi |
6
Mi |
8
Mi |
skipped |
|
52.40 |
|
~58
min |
~45
min |
Absurdly
hot |
I'll
make it up. Promise. |
Actual
for the Week - 30 Mi
| CYCLING
|
| MON |
TUE |
WED(pm) |
THU(pm) |
FRI |
SAT(am) |
SUN(pm) |
| Off |
Off |
2.0
Hr |
2.0
Hr |
off |
2.5
Hr |
2.0
Hr |
|
|
Zone
2 |
Zone
2 |
|
Zone
2 |
Zone
2 |
Actual
for the Week - 8.5 Hrs
| SWIMMING |
| MON |
TUE(noon) |
WED |
THU |
FRI |
SAT |
SUN(noon) |
| Off |
2,500
Yd |
Off |
off |
3,000
Yd |
skipped-lazy |
4,500
Yd |
|
lousy
swim |
|
|
|
|
Various |
Actual
for the Week - 10,000 Yds
Week
of Aug 25
Plan
- Survive another drive to Miami.
| RUNNING |
| MON(noon) |
TUE(pm
2) |
WED(pm) |
THU(pm
2) |
FRI |
SAT |
SUN |
| 8
Mi Easy Treadmill |
4
Mi Easy |
8
Mi Easy |
4
Mi Easy |
off |
Race |
Off |
| 54:40 |
30
min |
56:30 |
30
min |
|
|
|
Actual
for the Week - 27 Mi
| CYCLING
|
| MON(pm) |
TUE(pm
1) |
WED |
THU(pm
1) |
FRI |
SAT |
SUN |
| 1
Hr 5 min Easy |
2.0
Hr |
off |
1.5
Hr Easy |
off |
Race |
off |
| Zone
2 |
Zone
2 |
|
Zone
2 |
|
|
|
Actual
for the Week - About 5 Hrs
| SWIMMING |
| MON |
TUE(noon) |
WED(noon) |
THU(noon) |
FRI |
SAT |
SUN |
| Off |
3,500
Yd |
3,000
Yd |
2,500
Yd |
off |
Race |
Ocean
Mile Swim |
|
3,000
n/s |
10x100
on 1:20 |
Easy |
|
|
|
Actual
for the Week - About 11,000 Yds
Week
of Aug 18
Plan
- Lots of running. Lots of swimming. Moderate
cycling.
Tue
- Balmy noontime. Cloudless sky with sun on my back as I
swim. Somehow, a lifeguard at the Y claims lightening
and I get kicked out mid-swim. Intended for 3,500.
Wed
- 1,000 w/u, 5x100 on 1:20 then 60 sec rest, 500 on 6:25, 30
sec rest, 5x100 on 1:30, 30 sec rest, 2x250 on ?, 500 w/d.
ankles and achilles really bothersome today.
Thu
- 800 w/u descend, 200 kick, 2x400, 200 kick, 5x200, 200 kick,
300 w/d. Rainy evening ride.
Sun
- Lazed out of two runs this week. Oh well.
Total
Training Hours: ~16 Hrs
| RUNNING |
| MON(noon) |
TUE |
WED(pm) |
THU |
FRI(noon) |
SAT |
SUN |
| 8
Mi Easy Treadmill |
Off |
8
Mi Easy |
Off |
8.2
Mi Easy Treadmill |
Off |
Race
+
1 Mi |
| 57:10 |
Lazy |
56:00 |
|
57:00 |
|
|
Actual
for the Week - 28 Mi
| CYCLING
|
| MON |
TUE(pm) |
WED |
THU(pm) |
FRI(pm) |
SAT(am2) |
SUN |
| Off |
2.5
Hr Easy |
Off |
2.0
Hr Easy |
1.25
Hr Easy |
2.0
Hr Easy |
Race
+
25 min |
|
Zone
2 |
|
Zone
2 |
Zone
2 |
Zone
2 |
|
Actual
for the Week - 8.5 Hrs
| SWIMMING |
| MON |
TUE(noon) |
WED(noon) |
THU(noon) |
FRI |
SAT(am1) |
SUN |
| Off |
2,400
Yd |
3,500
Yd |
3,500
Yd |
Off |
2,600
Yd |
Race |
| Lazy |
nonstop |
see
above |
Easy |
|
Easy |
|
Actual
for the Week - 12,500 Yds
Week
of Aug 11
Plan
- Recover from trip and prep for Keys
Mon
- Took Nicole and Ray to Bronx Zoo all day. They rode a
camel and loved the Mouse House. The Bronx is a dump.
Tue
- Traveled most of day. Got home and took a hot shower.
It is good to be home. I need sleep.
Wed
- swim: 1,000 w/u, 200 kick, 4x500 at 6:15 on 7:00, 300
kick, 200 at 25 easy-25 hard, 300 pull w/d
Sun
- Absolutely, positively did not feel like running today.
So, blew off a scheduled 8 miler.
| RUNNING |
| MON |
TUE |
WED |
THU(pm) |
FRI(pm) |
SAT |
SUN |
| Off
- Very sore |
Off
- Super sore |
Off
- Still Sore |
8
Mi Easy - 60 Min and Sore |
6
Mi Easy Treadmill |
Race |
Off |
| Bronx
Zoo |
Long |
|
Drive |
Swim |
Long |
|
Actual
for the Week - 17 Mi
| CYCLING
|
| MON |
TUE |
WED(noon) |
THU(am
1) |
FRI |
SAT |
SUN(pm) |
| Off |
Off |
3+
Hr |
1.5
Hr Easy |
Off |
Race |
3.0
Hrs |
| Nap |
Travel |
Zone
2 |
to |
with |
Drive |
Zone
1-2 |
Actual
for the Week - 8 Hrs
| SWIMMING |
| MON |
TUE |
WED(am) |
THU(am
2) |
FRI |
SAT |
SUN(am) |
| Off |
Off |
4,000
Yd |
3,000
Yd Easy |
Off |
Race |
4,000
Yd |
| Thai
Dinner |
Day |
Hard |
Key
Largo |
the
Dolphins |
Home |
Easy |
Actual
for the Week - 11,500 Yds
Week
of Aug 4
Plan
- Prep for NYC
Fri
- Since swim cancelled for NYC Triathlon, I swam moderately
hard today. 1,000 build, 200 kick, 2 x 500 (6:13, 6:08)
on 7:00, 300 kick, 5 x 100 at 1:10 on 1:30, 200 w/d.
BTW, I've never swam 500's this fast and I wasn't burning it.
Sat
- Traveled most of day.
Total
Training Hours: 12.25 Hrs
| RUNNING |
| MON |
TUE(am) |
WED(noon) |
THU(pm2) |
FRI |
SAT |
SUN |
| Off |
8
Mi Easy w/1.5 mile tempo |
6
Mi Easy Treadmill |
6
Mi Easy Treadmill |
Off |
Travel
to NYC |
Race |
|
About
58 min |
44
Min |
43:30 |
|
Up
at 4 am |
Up
at 4 am |
Actual
for the Week - 30 Mi
| CYCLING
|
| MON(pm) |
TUE(pm) |
WED(pm) |
THU |
FRI(pm) |
SAT |
SUN |
| 1
Hr 10 Min |
1
Hr 50 Min |
1
Hr 10 Min |
Off |
1.0
hr |
Travel
to NYC |
Race |
| Zone
1-2 |
Zone
1-2 |
Zone
1-22 |
|
Zone
2 |
|
pizza
for lunch |
Actual
for the Week - 6.25 Hrs
| SWIMMING |
| MON(noon) |
TUE(noon) |
WED |
THU(pm1) |
FRI(am) |
SAT |
SUN |
| 2,500
Yd |
2,100
Yd |
Off |
900
Yd then POOL CLOSED! |
3,200
Yd |
Travel
to NYC |
Race |
| 1,500
n/s |
Easy |
|
Thunder |
Mod+Easy |
pizza
for dinner |
Pete's
Ale for dinner |
Actual
for the Week - 8,700 Yds
Click
here to view my June-July '03 training log
|
