Tuesday, September 25, 2012
Tuesday, September 25
Started the day with a great hike to First Water with my Dad. I haven't been in a few weeks for a variety of reasons and it is now dark at 5:30 in the morning. We had our headlamps, but it was still a little darker than we might have preferred.
Saw Ryan at the bottom of the hill. Actually, I saw the Crossfit Monrovia shirt before I realized it was Ryan.
After work was the dreaded hill repeats. It wasn't too bad. I started and ended with repeats between Highland and Grandview (.15 mile) and then four in the middle between Montecito and Grandview (.25 mile). I managed repeat #4 at entirely over 6mph, but I can't say that about the others. I'll do that distance for a couple more weeks and see if I can't get all of them over 7mph and then move up in distance. Just you wait, Sunday morning riders, I won't slow you down for long.
I stupidly shifted at one point and my chain came off. I am happy to report that although it took me a while, I did get the chain back on.
Then I did a brick run. That was hard. It definitely took a while to shake out the legs and make them cooperate.
Saw Ryan at the bottom of the hill. Actually, I saw the Crossfit Monrovia shirt before I realized it was Ryan.
After work was the dreaded hill repeats. It wasn't too bad. I started and ended with repeats between Highland and Grandview (.15 mile) and then four in the middle between Montecito and Grandview (.25 mile). I managed repeat #4 at entirely over 6mph, but I can't say that about the others. I'll do that distance for a couple more weeks and see if I can't get all of them over 7mph and then move up in distance. Just you wait, Sunday morning riders, I won't slow you down for long.
I stupidly shifted at one point and my chain came off. I am happy to report that although it took me a while, I did get the chain back on.
Then I did a brick run. That was hard. It definitely took a while to shake out the legs and make them cooperate.
Monday, September 24
Pretty good day. Didn't go on the run before Crossfit, but ran in the evening. At Crossfit we did 5 rounds of:
1 power clean
5 front squats
7 barbell push ups (meaning we have to brace ourselves on wiggly barbells and do a push up from there - it's pretty difficult)
200 meter run
It was supposed to be at a heavy weight. My max for cleans is 35# so I did the workout at 25#. I noticed afterward that ALL of the women lifted considerably more than that.
I didn't sleep very well the night before and when that happens, it is VERY difficult to get up at 4:30 to be able to run before Crossfit. It was still hot in the evening and I didn't get in the full three miles.
1 power clean
5 front squats
7 barbell push ups (meaning we have to brace ourselves on wiggly barbells and do a push up from there - it's pretty difficult)
200 meter run
It was supposed to be at a heavy weight. My max for cleans is 35# so I did the workout at 25#. I noticed afterward that ALL of the women lifted considerably more than that.
I didn't sleep very well the night before and when that happens, it is VERY difficult to get up at 4:30 to be able to run before Crossfit. It was still hot in the evening and I didn't get in the full three miles.
Sunday, September 23, 2012
One year out
Yesterday started official Ironman training. Here is the current plan, always subject to revision. Please keep in mind that this the ideal schedule, life and aches do play a part.
Saturday - this will typically be the long run day. The plan is to keep the long runs between 9-15 miles until the end of March (March 30 is my half Ironman). I may keep the long runs still at that level through the Ironman or I might increase the distance in the last three months (June, July, and August 2013).
Sunday - this will typically be the long ride day with a two-mile brick run. A brick run is a run that comes right after a bike ride. I am somewhat loose with "right after" as it largely depends on the heat or available time.
Monday - run three miles before Crossfit and then Crossfit in the mornings. In the evening go on the spinner for no less than an hour. I probably will watch Dancing with the Stars, my one and only TV show that I watch, while on the indoor bike. After the season ends, it's back to Spinervals and Sufferfest. Then go for a one-mile brick run, but longer if for some reason the three-miler in the morning didn't happen.
Tuesday - dilemma time. My swimming has slowed down considerably since I haven't been swimming much. But I really like the hikes with my Dad. So, here is my compromise. One Tuesday a month I will hike up to First Water with my Dad. The other Tuesdays I will get in an hour swim. After the swim, I plan to do a loop around the Rose Bowl, primarily doing intervals and run drills. Not sure how that will work, but we'll give it a try. Tuesday evenings will be hill repeats on the bike. It will be dark. I can't help that. I've got enough illumination stuff to light myself up like a Christmas tree. And I will go out as soon as I get home to get as much of the light as I can. I simply don't know when else I would be able to get in any hill repeats and I have to do them. Brick run after.
Wednesday - three mile run before Crossfit and then Crossfit. That's it for the day.
Thursday - While I am still going to 95 on Thursdays, this will be a 45 minute swim (usually 1200 very slow meters, but hopefully I'll get the pace up). I then will get in the four mile run in Cypress Park. After I don't go to 95 any more, I will just get in a straight run around the Rose Bowl with enough add-on to make the run be four miles. Thursday night will be an hour or more on the spinner with Spinervals or Sufferfest with a brick run after.
Friday - this is my rest day. I will get in my one-mile run, usually during Crossfit. On Fridays at Crossfit we have "Friday Fitness Fun" which means you get to do your own workout instead of the planned Workout of the Day (WOD). I usually do a lot of body weight exercises (squats, push ups, pull ups, dips, etc.), with the emphasis being upper body to give my legs a bit of a rest. And that's it.
So that's the basic plan. I wanted a plan that gave me thirty-five miles of running per week, but the plan above just isn't that much and I don't see adding on to it. So, it might just have to be twenty-five miles. I'm comfortable with running all my runs longer than three miles on a 3 minute run/1 minute walk system. If I was able to do the Ironman run on 3/1, I would be ecstatic.
Saturday - this will typically be the long run day. The plan is to keep the long runs between 9-15 miles until the end of March (March 30 is my half Ironman). I may keep the long runs still at that level through the Ironman or I might increase the distance in the last three months (June, July, and August 2013).
Sunday - this will typically be the long ride day with a two-mile brick run. A brick run is a run that comes right after a bike ride. I am somewhat loose with "right after" as it largely depends on the heat or available time.
Monday - run three miles before Crossfit and then Crossfit in the mornings. In the evening go on the spinner for no less than an hour. I probably will watch Dancing with the Stars, my one and only TV show that I watch, while on the indoor bike. After the season ends, it's back to Spinervals and Sufferfest. Then go for a one-mile brick run, but longer if for some reason the three-miler in the morning didn't happen.
Tuesday - dilemma time. My swimming has slowed down considerably since I haven't been swimming much. But I really like the hikes with my Dad. So, here is my compromise. One Tuesday a month I will hike up to First Water with my Dad. The other Tuesdays I will get in an hour swim. After the swim, I plan to do a loop around the Rose Bowl, primarily doing intervals and run drills. Not sure how that will work, but we'll give it a try. Tuesday evenings will be hill repeats on the bike. It will be dark. I can't help that. I've got enough illumination stuff to light myself up like a Christmas tree. And I will go out as soon as I get home to get as much of the light as I can. I simply don't know when else I would be able to get in any hill repeats and I have to do them. Brick run after.
Wednesday - three mile run before Crossfit and then Crossfit. That's it for the day.
Thursday - While I am still going to 95 on Thursdays, this will be a 45 minute swim (usually 1200 very slow meters, but hopefully I'll get the pace up). I then will get in the four mile run in Cypress Park. After I don't go to 95 any more, I will just get in a straight run around the Rose Bowl with enough add-on to make the run be four miles. Thursday night will be an hour or more on the spinner with Spinervals or Sufferfest with a brick run after.
Friday - this is my rest day. I will get in my one-mile run, usually during Crossfit. On Fridays at Crossfit we have "Friday Fitness Fun" which means you get to do your own workout instead of the planned Workout of the Day (WOD). I usually do a lot of body weight exercises (squats, push ups, pull ups, dips, etc.), with the emphasis being upper body to give my legs a bit of a rest. And that's it.
So that's the basic plan. I wanted a plan that gave me thirty-five miles of running per week, but the plan above just isn't that much and I don't see adding on to it. So, it might just have to be twenty-five miles. I'm comfortable with running all my runs longer than three miles on a 3 minute run/1 minute walk system. If I was able to do the Ironman run on 3/1, I would be ecstatic.
Final Update on the 100 mile challenge
As I posted earlier, I got in 60 miles. This put me 1071 out of 2574, so well in the top half. I'll take it. There were people who logged more than 300 miles in the 16 days of the challenge. Crazy.
The current challenge is to bike 455 miles in two weeks. I'm not doing this challenge, primarily because you have to report your miles through an upload. This means that you have to wear your Garmin or other such device which tracks your activity. Then the data is uploaded. I use a Garmin for all the runs and rides I do outside, but a satellite watch/device doesn't work so well when you are inside. I keep track of my "rides" on the spinner, but I would have to enter the data manually and the challenge rules don't allow that. It is understandable, people could easily cheat in order to win a challenge with no prize. I'm just waiting for the next running challenge.
The current challenge is to bike 455 miles in two weeks. I'm not doing this challenge, primarily because you have to report your miles through an upload. This means that you have to wear your Garmin or other such device which tracks your activity. Then the data is uploaded. I use a Garmin for all the runs and rides I do outside, but a satellite watch/device doesn't work so well when you are inside. I keep track of my "rides" on the spinner, but I would have to enter the data manually and the challenge rules don't allow that. It is understandable, people could easily cheat in order to win a challenge with no prize. I'm just waiting for the next running challenge.
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