I am into the 2nd week of Ironman training. The first week didn't get recorded here, but I am going to start writing up my notes from coach Elliot's plan
Monday
Run at lunch. Went to the gym sunce it was pretty cold out. Got out the tunes and had a blast. Did 4X60sec strides at a 730 pace. I think it should be faster and am going to look up my last 5k time. Put up the incline on slow songs and ran steady on fast songs. Feel my running legs coming back.
Masters swim. Swam a little less than an hour because of the gym hours with the holiday.
It was a hard and fun workout.
200 swim
100 kick
100 pull
150 choice
200 IM
from here we took out one 50 from the IM and replaced it with a free until we were doing a 200 free.
It ended up being 8-9 200s
Tuesday
90 minute ride doing one leg drills and high cadence drills. This ride was good. It seems good to practice good cadence, so I am all for it. Did some core/weights afterwards. Included some yoga into this and it felt really good. There are some muscles in my left hip area that get really tight.
Wed.
Masters swim, but stopped at 70 minutes. This was a hard but good workout too.
Warmup- 300 swim.. don't remember exactly
Then
100 free
100 IM
100 dolphin kick
100 free
this was x4 without stopping
Chased Dan around the pool. He makes me work on the free but I can catch him on the kick.
12x25 sprint with 5 wall pushups each time
Hypoxia
50 breath on 3
50-5
50-3
50-5
50-7
50-9
Then Dan and I tried to not breath the whole length and we did it. It was fun.
Came home and spun legs out on the trainer for 30 minutes
Thursday
Huge day at work (we killed way to many mice this week, sad) went in at 730 so I could leave get run in and get to the rec and parks board meeting.
Got run in. Went over to Petes hill and finished it off with the trails in town. After a hard week I was doing a lot of stewing on the run and this random woman told me I looked pretty running. Wow! She is beautiful! It made me smile and forget about the stewing. What a cool and much needed wake up call. Remembr the good things. Running on the snow was making me tired. Once I hit the pavement again it felt better. Did 20 minutes of core at the gym. Very sore in the core area. Not sure if it is from Tuesday or the dolphin kick on Wed. or both. Also did one set of squats and overhead press. Sore from that on Friday
Friday
Another huge day at work. Got in early again. Week sort of fell apart this morning. Forgot to call my Dad on his birthday. Forgot to pay a bill. Need to work keeping the whole week together through Friday.
Thought I saw optional on the swim and by the end of the day I was pooped. So didn't swim. Will read the plan better next time. I really debated and decided it wasn't worth the effort. Was ready for bed by 830. This was actually just kind of a bad week. It doesn't suprise me that I totally missed this.
Saturday
Am up and rested from my early to bed and ready for a run. Then have a ride on deck for this afternoon. Was supposed to do a sheet party but she canceled. Kind of bummed, but not really. I don't think I have time for sheets. I also think I am already losing my friends over this. I am not going to be doing anything with them for the next 6 months. They should understand. Maybe for me next ride I will have a trainer girls night here. Life is such a balancing act.
Ride: Didn't look at workout until right before doing it. It was going to be harder than I thought. 10 min warmup, 8x30sec high cadence and 12x2 minute a little harder than cross pace with 3 minutes between. It was good though. Got through it feeling strong. At about 1:15 each time my legs would start to scream.
Sun.
Long ride on deck. I might recruit some buddies to come for some of it.
1/15/2011
11/17/2010
Week of 11-7-10
Rest week!!!!!
Mon.- Swam easy
Tuesday- Ran on treadmill 45 min. Definitely getting out of running shape!!
Wed. - Rode trainer
20 min. CP sprints
2x5 min tabata 20-10
2x5 min tabata 40-20
Thursday
Rode easy. Legs still tired. Zones 1-2.
Friday
Off. Drive to Fort Collins for racing!!
Sat.
Race. Felt timid and sketchy on my bike. Lungs felt bad, legs felt good. Didn't have the race I wanted to. Still podiumed with a 3rd.
Sun.
Race. Felt less timid. Got a great start and lead for the first 1.5 laps. Was pushing the boundaries and crashed a couple of times and lost the lead. Felt good though and beat the 17 yr old that won on Sat. Podiumed with a 2nd.
Mon.- Swam easy
Tuesday- Ran on treadmill 45 min. Definitely getting out of running shape!!
Wed. - Rode trainer
20 min. CP sprints
2x5 min tabata 20-10
2x5 min tabata 40-20
Thursday
Rode easy. Legs still tired. Zones 1-2.
Friday
Off. Drive to Fort Collins for racing!!
Sat.
Race. Felt timid and sketchy on my bike. Lungs felt bad, legs felt good. Didn't have the race I wanted to. Still podiumed with a 3rd.
Sun.
Race. Felt less timid. Got a great start and lead for the first 1.5 laps. Was pushing the boundaries and crashed a couple of times and lost the lead. Felt good though and beat the 17 yr old that won on Sat. Podiumed with a 2nd.
Week of 11-1-10
Pretty much the same as all other weeks.
Swam on Monday
Rode on Tuesday-easy
Wed.- Hard workout
CP sprints
tabata- 3x6minute 20 on 10 off
10- 30 sec. sprints uphill
10 minutes of run with bike, bike up a steep hill
Thursday
Zone 3-4
Friday
Rest
Sat.
Race- Raced in Billings, got on Lisa's wheel on the first lap and felt great. Then came into the barrier way too fast and dropped my chain. Lost lead group. Pushed really hard on long flat section. Thought of tabata.
Sun.
Was tired and didn't race very well. Crashed on first lap and couldn't reset for the rest of the race. Need to work on not being timid after crashing.
Swam on Monday
Rode on Tuesday-easy
Wed.- Hard workout
CP sprints
tabata- 3x6minute 20 on 10 off
10- 30 sec. sprints uphill
10 minutes of run with bike, bike up a steep hill
Thursday
Zone 3-4
Friday
Rest
Sat.
Race- Raced in Billings, got on Lisa's wheel on the first lap and felt great. Then came into the barrier way too fast and dropped my chain. Lost lead group. Pushed really hard on long flat section. Thought of tabata.
Sun.
Was tired and didn't race very well. Crashed on first lap and couldn't reset for the rest of the race. Need to work on not being timid after crashing.
11/08/2010
Week of 10-24
Monday
Got a massage with Matt Parks. He is really good. Want to start scheduling a twice monthly appointment with him.
Tuesday
Ran for an hour. Good to get out, but getting out of running shape.
Wed.
20 minute tempobursts. Burst 5 seconds every minute. This is a good warm up. Then did 2x5 minute zone 5 at Story Hill, 2x5 minute tabata on for 40 sec. and off for 20 sec., and then 2x5 minute tabata on for 20 and off for 10. Good workout.
Thurs.
2hours total
2x20 minutes sweet spot. These are getting hard since it keeps getting darker earlier. I think I ended up going to MuleX course and riding for the extra hour.
Friday
Off
Sat.
MuleX. Rich did a great job with this race and thankfully I didn't have to do a ton of work and could race. It was fun and I won. Megan was there and she was on my tail for a while. She is super strong and is going to race the elite race at Nationals. If she can do it so can I ?
Sun.
Was supposed to do a fun ride but I blew it off. Figure I should not overstress myself right now about training and keep this fun. Besides Erik and I were tired from the festivities the day before. Went to hotsprings, made a good dinner, and watched a movie.
Got a massage with Matt Parks. He is really good. Want to start scheduling a twice monthly appointment with him.
Tuesday
Ran for an hour. Good to get out, but getting out of running shape.
Wed.
20 minute tempobursts. Burst 5 seconds every minute. This is a good warm up. Then did 2x5 minute zone 5 at Story Hill, 2x5 minute tabata on for 40 sec. and off for 20 sec., and then 2x5 minute tabata on for 20 and off for 10. Good workout.
Thurs.
2hours total
2x20 minutes sweet spot. These are getting hard since it keeps getting darker earlier. I think I ended up going to MuleX course and riding for the extra hour.
Friday
Off
Sat.
MuleX. Rich did a great job with this race and thankfully I didn't have to do a ton of work and could race. It was fun and I won. Megan was there and she was on my tail for a while. She is super strong and is going to race the elite race at Nationals. If she can do it so can I ?
Sun.
Was supposed to do a fun ride but I blew it off. Figure I should not overstress myself right now about training and keep this fun. Besides Erik and I were tired from the festivities the day before. Went to hotsprings, made a good dinner, and watched a movie.
Week of 10-17. The week after Rolling Thunder
Monday
Worked on swim at Masters swim with Jordan. He says it is getting better. Starting to really feel like I have been losing swimming fitness and need to get back into it.
Tues.
CP sprints. Start in a low gear and spin up for about 10 seconds. Do this every 2 minutes. Did these 15 times. Went to the 100 acre park and ran up the hill. Rode down the hill and over the barriers 10x. Trying to work on skills and break myself of the pre mount trot.
Wed.
Hardest workout so far. The hour of power. 2 minutes up a steep hill and then made a loop back down. After 10 minutes I was already ready to be done. Went round and round with Lisa and John for an hour. Besides being really hard the setting was beautiful. I kept thinking a bear was going to come out of the trees. Watched the sunset on one of the rides down.
Thurs.
Was supposed to do 3x20 minute sweet spot. Only got to two. Really tired from yesterday. Also trying to push a bigger gear.
Friday
off
Sat.
Race at Woodland Park in Kalispell. Was tired and didn't get into the race. Lindsy kicked my arse.
Sun.
Race at Herron Park. Love the course. Love hills. Felt really strong and won the race. Didn't have a lot of competition though. A girl Ingrid from Missoula did give some intimidation at the start when she lined up next to me. I think Sat. was kind of an opener day for today. Being off the day before racing makes me a little stiff. Need a good warmup.
Worked on swim at Masters swim with Jordan. He says it is getting better. Starting to really feel like I have been losing swimming fitness and need to get back into it.
Tues.
CP sprints. Start in a low gear and spin up for about 10 seconds. Do this every 2 minutes. Did these 15 times. Went to the 100 acre park and ran up the hill. Rode down the hill and over the barriers 10x. Trying to work on skills and break myself of the pre mount trot.
Wed.
Hardest workout so far. The hour of power. 2 minutes up a steep hill and then made a loop back down. After 10 minutes I was already ready to be done. Went round and round with Lisa and John for an hour. Besides being really hard the setting was beautiful. I kept thinking a bear was going to come out of the trees. Watched the sunset on one of the rides down.
Thurs.
Was supposed to do 3x20 minute sweet spot. Only got to two. Really tired from yesterday. Also trying to push a bigger gear.
Friday
off
Sat.
Race at Woodland Park in Kalispell. Was tired and didn't get into the race. Lindsy kicked my arse.
Sun.
Race at Herron Park. Love the course. Love hills. Felt really strong and won the race. Didn't have a lot of competition though. A girl Ingrid from Missoula did give some intimidation at the start when she lined up next to me. I think Sat. was kind of an opener day for today. Being off the day before racing makes me a little stiff. Need a good warmup.
10/18/2010
Week of 10-10 Rest Week
This is an easy week leading into Rolling Thunder
Monday
Master's swim. Jordan worked with me on my stroke again. I think it is getting better. Hopefully will help later next year.
Tuesday
Went to practice. Worked on getting out of my bad habits of remounting I developed over the weekend. I developed a little sissy step thing and was probably losing a second every time. I could have caught Lindsy. Also played running game and the foot down game. Practice in Bozeman is doing us all good
Wed.
1x20 minute out of saddle every minute for 5 second sprint. This was hard.
3x5 minute zone 5. The first one I got farther by 10 seconds at least. This really bugs me.
3x5 minute tabata on grass. Concentrated on pulling out of the corners in a hard gear. Seemed to be faster than shifting up.
Thursday
Off- Went to Rec and Parks meetig. Erik glued my new tires for me. Psyched for these new wheels.
Friday
Warm up
10 minutes of zone 3
3-4 minutes of zone 4
3x1 minute all out up a hill
5 10 second start sprints
Felt really strong. One minute sprints don't hurt as bad as they did the first week.
Sat.
Race
Not feeling good going into race. Felt like I was getting sick. Layed in the car for about an hour before Eriks race. Kept eating and drinking. Felt better after getting on the bike after Eriks race. The big wall of a hill was really scary. Cut my leg up practicing. Finally had a couple of good runs up it, but still pretty terrified. I was kind of having a panic attack before the start.
Start was good, but also didnt' really want to be in the front. Slowed down a bit and Jenny Gaertner crashed hard on the asphault. Stayed on Lindsy and Lisas tails until the first downhill and then we all broke up. Felt really good throughout the race. Could hammer hard on the fast sections and felt technically proficient on the other parts. Was gaining on Lindsy and then crashed on the hill with 3 laps to go. It took another lap to feel better again and try not to get passed by Anna. Finished 4th.
In general I feel pretty solid. Can hold a pace and don't slow down. Now just need to keep getting that pace faster. Want to work on lines through tight sections to keep up speed.
Sun.
Pretty tired and sore. Rode with Erik, Anna, and Jared in the Rattlesnake for 1.5 and then had breakfast.
Monday
Master's swim. Jordan worked with me on my stroke again. I think it is getting better. Hopefully will help later next year.
Tuesday
Went to practice. Worked on getting out of my bad habits of remounting I developed over the weekend. I developed a little sissy step thing and was probably losing a second every time. I could have caught Lindsy. Also played running game and the foot down game. Practice in Bozeman is doing us all good
Wed.
1x20 minute out of saddle every minute for 5 second sprint. This was hard.
3x5 minute zone 5. The first one I got farther by 10 seconds at least. This really bugs me.
3x5 minute tabata on grass. Concentrated on pulling out of the corners in a hard gear. Seemed to be faster than shifting up.
Thursday
Off- Went to Rec and Parks meetig. Erik glued my new tires for me. Psyched for these new wheels.
Friday
Warm up
10 minutes of zone 3
3-4 minutes of zone 4
3x1 minute all out up a hill
5 10 second start sprints
Felt really strong. One minute sprints don't hurt as bad as they did the first week.
Sat.
Race
Not feeling good going into race. Felt like I was getting sick. Layed in the car for about an hour before Eriks race. Kept eating and drinking. Felt better after getting on the bike after Eriks race. The big wall of a hill was really scary. Cut my leg up practicing. Finally had a couple of good runs up it, but still pretty terrified. I was kind of having a panic attack before the start.
Start was good, but also didnt' really want to be in the front. Slowed down a bit and Jenny Gaertner crashed hard on the asphault. Stayed on Lindsy and Lisas tails until the first downhill and then we all broke up. Felt really good throughout the race. Could hammer hard on the fast sections and felt technically proficient on the other parts. Was gaining on Lindsy and then crashed on the hill with 3 laps to go. It took another lap to feel better again and try not to get passed by Anna. Finished 4th.
In general I feel pretty solid. Can hold a pace and don't slow down. Now just need to keep getting that pace faster. Want to work on lines through tight sections to keep up speed.
Sun.
Pretty tired and sore. Rode with Erik, Anna, and Jared in the Rattlesnake for 1.5 and then had breakfast.
10/10/2010
Week of 10-3-10
Went to Victor for the first and second to race at Moosecross. I wasn't so happy with my performance. Went out way to hard and had to recover for a lap and a half. Then got back into it. Just wasn't feeling and and Sunday my legs were tired. It was a tiring and not very restful weekend. My training hasn't done a lot of short hard efforts yet so hopefully I will feel better in the weeks to come.
Monday
Went to pool and swam with Masters swim for about ~45 min. Lots of people in lane. About 6 and not very friendly. Where was Tony? I like swimming with him.
Tuesday
Another easy day. Went to practice and worked on barriers and bunny hopping. Crashed because I coudn't get out of my pedal and knees got all bruised up. My legs are all bruised up. Started taking iron and calcium supplements too.
Wed.
Warm up
4x5 min. zone 5 efforts at Story Hill. Want to keep doing these with Lisa. She has a power tap and I like the numbers. Hmm maybe a power tap is on deck.
4x5 min tabata intervals on the grass. Slowed down to go around trees in the park. These were great. Much more effective than on the road.
Thursday
Legs tired.
2x20 minute zone 3 in a heavy gear. Cadend 75-80.
Stopped at parents house and had a piece of chocolate cake. I was getting very hungry. Dads cake is awesome.
Friday
Off- rested up for the weekend.
Sat.
Race- Felt good. Practiced drafting. Caught up to Lindsy Campbell getting a couple of drafts from some of the guys. Went through the sand good!!!
Sun.
Race- Felt even better. Did really well in the sand. And kept hammering on the flats. Those tabata intervals are paying off. Recovery was fast after a hard effort. Much better than last weekend
Monday
Went to pool and swam with Masters swim for about ~45 min. Lots of people in lane. About 6 and not very friendly. Where was Tony? I like swimming with him.
Tuesday
Another easy day. Went to practice and worked on barriers and bunny hopping. Crashed because I coudn't get out of my pedal and knees got all bruised up. My legs are all bruised up. Started taking iron and calcium supplements too.
Wed.
Warm up
4x5 min. zone 5 efforts at Story Hill. Want to keep doing these with Lisa. She has a power tap and I like the numbers. Hmm maybe a power tap is on deck.
4x5 min tabata intervals on the grass. Slowed down to go around trees in the park. These were great. Much more effective than on the road.
Thursday
Legs tired.
2x20 minute zone 3 in a heavy gear. Cadend 75-80.
Stopped at parents house and had a piece of chocolate cake. I was getting very hungry. Dads cake is awesome.
Friday
Off- rested up for the weekend.
Sat.
Race- Felt good. Practiced drafting. Caught up to Lindsy Campbell getting a couple of drafts from some of the guys. Went through the sand good!!!
Sun.
Race- Felt even better. Did really well in the sand. And kept hammering on the flats. Those tabata intervals are paying off. Recovery was fast after a hard effort. Much better than last weekend
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