Bike & Run

Even my recovery weeks are heavy this year. Last year my recovery weeks were light or much lighter. This year they're about as heavy as one of my build weeks from last year. Today I rode for an hour and ran for 45 minutes. Yesterday I put in a 1 hour and 45 minute ride.

Busy week at work but I was able to get in all my training. I'm moving my swim tomorrow and looking forward to Monday my off day.

Summary:

Bike: 60 mins

Avg HR: 145

Run: 45

Avg HR: 147

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Friday

Bike: 105 minutes

Avg HR: 142

Brick

The weather is absolute crap. At least last year I could get outside for some morning runs. This year it's all about being inside. Today I got in my brick. Like last Thursday, it was difficult getting the HR to move. It wanted to stick around 137-140 while I was working at a much harder rate. I'm happy to see this for my run.

Summary:

Bike: 60 mins

Avg HR: 140

Run: 30 mins

Avg HR: 141

Bike

Got in my bike this morning. Wednesday's ride is always tough after the previous day's leg work. Took about 15 minutes to loosen up and then pushed through the rest of the ride.

Summary:

Bike: 90 mins

Avg HR: 142

Weighty Day

Back to the weights today. I tried to work harder than last week by reducing the amount of rest time in between each super set. Usually I have to give myself nearly two minutes to let the pain subside between each set but today I cut it down to one minute which helped increased the amount of stars seen. It helped raise the HR into the low 180s.

Need to grab a swim after work.

Summary:

Weights: 45 mins

Max HR: 183

(squats 155, step ups 125, lunges)

Bike: 10 mins

Run: 30 mins

Avg HR: 147

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Swim: 45

Brick

Back inside today since it was 4 degrees this morning. Got in my brick but the funny thing was I couldn't get my HR up no matter how hard I worked. I mean it moved up with the effort but for a steady clip while I was working it was much lower than I previously track at. For the bike I was around 141 for most of the ride, unless I got out of the saddle, but I was putting in an effort of at least 148. The run was the same. I was working really hard, or so I thought, but my HR was steady.

Anyway, solid week. Day off tomorrow.

Summary:

Bike: 60 mins

Avg HR: 137

Run: 30 mins

Avg HR: 143

Outside

Finally. After about two weeks of temps in the teens we finally got a day above 25. No trainer today. I got out on the mountain bike for an 1+ and loved every minute of it even the 20 mph gusts. Followed that up with a 45 minute run in the new shoes. I also gave in to the hype and I have to say after one run I'm starting to believe. Let's just hope it continues. I know one thing my old shoes were totally broken down. My ITB was sore at the start, but once I started working the form it cleared up. After the run it was over to gym for a 45 minute recovery swim.

Summary:

Bike: 1+ hours

Avg HR: 144

Run: 48 mins

Avg HR: 153

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Swim: 45

148 BPM

Today my wife and I got to hear the heartbeat of our future little one and his/her HR is 148. It's amazing how a rapid little thump, thump can make you feel. For the first time it all feels so real. The sex is still unknown for another couple of weeks, but I'm hoping for a boy for many obvious reasons. I've heard the higher the HR the better chances you have for having a girl, but then I'm told by others if the HR is between 140-150 then it's most certainly a boy. Boy or girl they're pretty much tracking at my target IM HR, which is immediately what came to mind when the doctor gave us the number. My wife shot me the look to stop relating everything to triathlon. Either way the little dude is setting a good pace and he/she is set to arrive Aug 1.

Flatting out on the trainer

How much have I been riding the damn trainer? Enough to get a flat. First time I've ever had this happen. I've pretty much worn out my dedicated trainer tire, a beat up road tire. Got a flat about 45 minutes in and handled it just like I would on the road. Hopped off grabbed a tube and changed that sucker out quick. I was back on the trainer in five minutes. The tire held for the rest of the ride but I scrapped that one and put on a new worn out road tire after I finished up. Let's hope it holds or it warms up so I can get outside.

Summary:

Bike: 80 minutes

Max HR: 176 (2x2 minute pick ups to get HR to 170, return to 140 and repeat)

Avg HR: 144

Brickage

Knocked out a brick this morning. Spent 60 minutes on the bike and the transitioned to a 30 minute run. With my ITB still somewhat sore I really focused on my running form. I finally realized it's been sucking. My hips were lagging behind and I was sitting back too much. When I dialed in my form all achy pain in the ITB went away. This year the run is where I need to make the most gains so I need to be mindful of form every time I run.

Got in my swim last night so this day is in the books.

Summary:

Bike: 60 mins

Max HR: 173 (2x2 minute pick ups with HR at 170; return to 140 and repeat)

Avg HR: 145

Run: 30 mins

Avg HR: 145

Bike

Got on the bike for 90 minutes this morning. Legs were feeling yesterday's weight work but they're not as sore as they have been in the past and I destroyed them yesterday. Either I'm getting used to tired beat up legs again or my body is recovering well. Good combination either way. Also, day 4 in the zone and I'm feeling pretty damn good.

Summary:

Bike: 90 mins

Avg HR: 142

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Swim: 45 mins

Feeling it

I got all of the weights this morning. Got them to the point that it hurts to get up from a sitting position. Focusing on form really pays off. Another note is I was up raring to go at 4:30 am this morning. Now I've gotten some good rest the last three days but I have to say it must be the Zone and eating the right way.

Need to knock out a swim after work.

Summary:

Weights: 45

squats, box jumps, step ups and lunges

Weight: squats 150, step ups 125

Bike: 10 mins

Run: 25 mins

Avg HR: 146

In the Zone

Today was my off day but after missing a few I jumped into the pool and swam for 45. Today was also my second day on the Zone diet. I've never eaten so much in one day or rather not so much but so frequently. I felt good all day and tried to keep up on my blocks. No more eggos to start today instead it's fluffy egg white and fruit. Snacks were a Zone bar, cottage cheese and an apple. Lunch was a bunch things that equaled four blocks of protein and 2 blocks of carbs. Dinner was chicken, broccolli and cucumber salad.

How do I feel? Well, I'm not starved but I do miss carbs occasionally. I'm feeling focused and crisp and I had a ton of energy for my workout. My body actually feels like it's humming so I know it's working. My body is working constantly and burning that estimated 20lbs of stored fat I have on my frame. Today I had to leave the office at lunch time since they were having some ridiculously good Indian for lunch. I know if I ate it I would have felt like shit so I stuck to the plan.

Summary:

Swim: 45 mins

Back at it

Ok so after having been sidelined for about three days I'm back into my routine. Came down with something that literally caused me to stop eating and has me now three to four pounds lighter. I guess that will be good for running. Good news is my ITB is no longer giving me pain.

I'm going to give myself a week on this Zone diet thing and see where it goes. I'm trying to figure out my blocks and ridding my cabinets of anything that is full of carbs. Stocking up on the fruits and veggies and almonds. Right now it's all pretty damn confusing - 4 blocks of protein, 2 blocks of carbs...hopefully it will get easier. I have a pretty healthy diet right now but if I want to reach my goals I'll have to move in this direction.

Today I eased my way back in with a brick.

Summary:

Bike: 60 mins

Avg HR: 143

Run: 30 mins

Avg HR: 146

Sick

Today there was no 90 minute spin. Instead it continues to be a day of trying to rid myself of this little bug I caught. Hopefully it's that 24 hour thing and tomorrow will see me back on track. Anyway, I'm catching up on my sleep in the meantime. An hour bike and 30 minute run is on tap for tomorrow.

Weights

Got back to the weight work out today to kick off the week. Upped the weight from last week considerably. Now I'm feeling it through my whole body. Tomorrow ought to be interesting.

Need to knock out a swim after work.

Summary:

Weights: 45 mins (145 for squats, 120 for step ups)

Max HR: 177
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Run: 30 mins

Avg HR: 154

Brick

Today was a brick. I spent 1.5 hours on the bike and followed it up with a 30 minute upper aerobic run. This weekend's been all about bricks. Yesterday's workout turned into a brick and today the plan called for another one.

Getting used to spinning in the saddle and my knee, although still giving me some pain, is not forcing me to cut my runs short like last weekend. I'm continuing to stretch, ice and stretch.

Tomorrow's my off day and then it's back through the cycle.

Summary:

Bike: 1.5 hours

Avg HR: 140

Max HR: 156
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Run: 35 mins

Avg HR: 147

Max HR: 159

Bike & Run

I thought I could suck it up and get it out in the cold weather this morning but I opted for the much warmer basement. So it was another basement workout.

Got in 1 hour on the bike and then hopped on the treadmill for a 45 minute run. Wasn't supposed to be a brick but I've got things to do today so it turned into one.

I got in today's swim last night so this day is in the books.

Summary:

Bike: 1 hour

Avg HR: 137

Run: 45 minutes

Avg HR: 143

Avg HR for entireworkout: 141

Longish Bike

Knocked out a 1 hour and 45 minute ride on the trainer this morning. I'm starting to develop trainer/basement fatigue. Can't wait to get outside this weekend no matter how cold or bad the conditions.

The legs were beat up some after yesterday's brick. In other news signed up for the Kinetic Half. It's a super early race. May 9 feels like it's right around the corner.

Summary:

Ride: 1:45

Max HR: 153

Avg HR: 141

Brick

This morning I knocked out a brick. Rode 60 minutes on the trainer keeping the HR in the 145 range and followed it up with a 30 minute aerobic run. It felt good to run since all I feel like I've been doing is riding. Nice change.

To complete the day I need to squeeze in 45 minute swim at lunch or after work.

Summary:

Bike: 60 mins

Avg HR: 146

Run: 30 mins

Avg HR: 143

Bike

Today I only had one workout. Bike for 90 minutes. Didn't seem like much, but after yesterday's weight work it wasn't easy. It helped to loosen up the legs and forced me to push through feeling tired. The HR was all over the place the first 30, but then it settled in for the remaining hour.

Summary:

Bike: 90 mins

Avg HR: 146

Long Day

Today was my first official day with the weights. It brought some pain and I almost face planted on the last set of box jumps, but it's good to know I'm finally doing this workout as prescribed. Getting it done real early in the am also helps. That will continue to be the plan going forward. Followed it up with a 10 minute bike and 30 minute run holding and avg HR of about 150.

The second workout of the day was a 45 minute swim. The legs certainly were heavy and so was the water, but I worked my way through it.

Another day in the books.

Summary:

Weights: 50 mins
(Squat and step up weight -115)

Bike: 10

Run: 30

Avg HR: 148

Swim: 45

Weekend Work

I complain about people not blogging their workouts and then I find myself not updating regularly.

Things are going. I got out for a 60 minute run yesterday, but had to shut it down at 45 minutes as my left IT Band started acting up. I spent the last 15 working out the knot that's developed deep in my glute. I'll be spending my nights stretching, massaging and stretching some more to get this sucker loose. Has to be from all that time I spent sitting on my ass the last month.

Today was productive. Got in an hour long swim this morning and then an upper aerobic 40 minute bike this afternoon on the trainer. I'm very pleased with my swim endurance. I'll be adding more speed work as the weeks progress but my base feels really good. Another piece of good news is my watch is back so now no more guessing on HR.

Summary:

Saturday

Run: 45 mins

HR: 145

Sunday

Swim: 1 hour

Distance: 2800+

Bike: 40 mins

HR: 155

Cold brick on a vacation day

Getting back on the trainer for today's 90 minute ride was out of the question. With clear skies and clear roads I got out for 90 minutes on the mountain bike and followed it up with a 30 minute run to complete my first brick of the year. The ride was a nice mix of hills, flats and rollers.

I have to build my tolerance back up to where it was for the cold. I was good for the first hour and then the toes went and my bottle froze. Transitioning to the run on frozen toes is interesting and keeps your mind off how long you have to run. No matter how cold it is still better than riding the trainer and then hitting the treadmill.

Tonight I get in a 45 minute swim to complete the day.

Day 1 is in the books

Well it's finally arrived. After a nice rest it's back to work and time to get after some goals. It's now time to start the very focused and calculated march to IMCDA.

I've slowly been building myself up for the start and today it kicked off with a 90 minute spin. Last year at this time I kicked off with a 30 minute run. Amazing what a year of hard work can do to set you up for the next. Starting my plan with a 90 minute bike says a lot.

I've missed following a daily plan. I've been pretty erratic on my break and it's nice to open up my plan, see what's on the menu and get after it.

Tomorrow brings three workouts. Unfortunately, I am still without my HR monitor so I am going on feel. I sent it back to the shop for repair and it should arrive next week.