My middle age...: June 2014

Tuesday, June 24, 2014

Week 6...

Participated in the Tri de Halsor this weekend. It is the most exclusive triathlon in Iowa. I sadly did not win, my friend Dan Knipp did. However, I performed admirably. On to week 6...I notice the training is really starting to ramp up.

Competitive Season
Week 6
Swim 3:00 - Bike 9:50 - Run 5:10 -- Total: 17:00

Monday

Total recovery day -- relax, recover, stretch out, and enjoy...

Tuesday

SWIM 0:45: WARM UP; 400 Swim, 200 Kick, 300 Pull; MAIN SET; 4 x 400 @75-85% w/30 sec rest; - every 4th length Choice; COOL DOWN; 200 @under 60%
BIKE 1:30: 20:00 gearing pyramid as follows:; - 4:00 in easy gear @50%; - 6:00 in next harder gear @55-60%; - 6:00 in next gear @60-70%; - 4:00 up one more gear @75%; MAIN SET; 3 x (6.2mi / 10km / 17:00) as follows:; - #1 @75%, followed by 3:00 recovery spin; - #2 @84-92%, followed by 10:00 recovery spin; - #3 @84-92% -- go straight into the cool down:; COOL DOWN; Continue spinning, bringing your HR down slowly until it's under 50% by the end

DAILY TOTAL: 2:15

Wednesday
Today's total is three hours -- the maximum that we'll ever ask you to do on a weekday -- and you'll need to keep your focus on making it through as easily as possible.
Remember, high training volume = low training intensity!

RUN 1:15: 15:00 warm up jog, allowing your body to slowly get up to 60-65%; 4 x 7:00 steady tempo runs @70-75% w/3:00 @60-70% after each; - focus on holding proper running form; Bring your HR back down gradually, to 60% with 5:00 remaining down to 50% by the end.
BIKE 1:45: WARM UP; 20:00 spinning @90-95rpm; DRILLS; 2 x 3:00 Isolated Leg Training w/30 sec recovery after each; 3 x 4:30 Variable Gearing ("VG") set w/30 sec recovery spin after each; - each repeat goes 3 x thru the following:; - 40 sec in moderate gear @95-100 rpm; - 20 sec in easy gear @110-115 rpm; - 30 sec in hard gear @85-90 rpm; repeat the following:; 2 x 3:00 Isolated Leg Training w/30 sec recovery after each; MAIN SET; 2 x (6.2mi / 10km / 18:00) @75% w/2:00 sec easy spinning; - hold 90-95rpm cadence throughout; COOL DOWN; 15:00 easy spin (small chain ring) @95rpm,

DAILY TOTAL: 3:00

WEEK-TO-DATE: 5:15

Thursday

SWIM 1:00: WARM UP; 400 Swim - 200 Kick - 200 IM; MAIN SET; 8 x 250 w/30 sec rest; (Alternate set: 8 x 200 w/30); - descend 1-4, 5-8; - the first one in each set of 4 should be @75%; the last one at race pace; COOL DOWN; 600 Pull, long and relaxed
RUN 1:05: As usual, this session is designed to be done at a track. The durations are included in case you need to run on the road instead.; 15:00 easy jog, gradually raising your HR to 70%; This first intermediate set is designed to elevate your HR for the main set:; 4 x In & Out (100 / 20 sec) -- 800 total; The main set is designed to get your HR elevated relatively quickly and then held in the suggested zone for the entire period -- the rest intervals will only be enough to allow you to catch your breath, not fully recover.; 3 sets of:; 4 x (400 / 1:45) @84-92% w/(100 / :30) easy jog after each; - take an additional (800 / 4:00) between sets; Jog easy @60% or below to the end

DAILY TOTAL: 2:05

WEEK-TO-DATE: 7:20

Friday

SWIM 0:45: WARM UP; 400 Swim - 200 Kick - 200 IM; MAIN SET; 2 sets of; (5 x 150 @75-80% w/30 sec rest); w/1:00 btwn sets; - set #1 is Swim; #2 is Pull; (ALTERNATE SET: 2 sets of 4 x 150); COOL DOWN; 200 easy swim
BIKE 1:00: This is an easy recovery workout designed to give you some relief before the long weekend. If you're dragging and need some additional recovery, feel free to skip this one -- but make up for it tomorrow!; WARM UP; 20:00 spinning @95rpm gradually raising your HR up to 65-70%; DRILLS; 3 x 3:00 Isolated Leg Training w/30 sec recovery after each; Continue spinning @65-70% intensity & 90-95rpm cadence; Bring your HR down under 50% by the end.

DAILY TOTAL: 1:45

WEEK-TO-DATE: 9:05

Saturday
This is one of the epic "Iron Days" that you'll have prior to your race, to instill confidence that your body, your equipment, and your fueling strategies are going to be where you need them to get through your big day. Approach this weekend as one big challenge, and have fun with it!

SWIM 0:30: This can be put in either first thing in the day -- to simulate the order in a triathlon -- or last in the day, to enable a more complete recovery. And, if you're completely shot, you can also skip this entirely (believe me, I've been there!).; 800 warmup swim, gradually getting your HR from 60-70%; If you're doing this workout last, then reverse the intensities; (80-75-70-65%); 400 @65% - 300 @70% - 200 @75% - 100 @80%
BIKE 4:35: Get psyched, be prepared, bring along enough spare tires, and test out your fueling strategies here. I've always found it more realistic and manageable (though mentally challenging) to break this kind of ride into multiple loops, with each one ending back at the house, to help simulate an aid station -- more like the "turnaround point"!
RUN 0:50: Remember, the duration is really what counts, and you're all teaching your bodies what they will need to do to keep going and going...; Again here, plan to have substantial aid available before and during this effort. You're likely dehydrated after your ride (it's much harder to gauge how thirsty you are on the bike), and you'll benefit from your run much more if you approach it slowly and gradually.; Break this into multiple loops if necessary, and keep going!

DAILY TOTAL: 5:55

WEEK-TO-DATE: 14:00

Sunday, 6/29
What's in store after yesterday? You can view this as being the "rest of the run" -- or a "bike sandwich" as it's been known to be called. You'll begin with essentially no legs, and slowly you'll find life returning to them. Then you'll hop on your big for an extension of the run, which will hopefully also help circulate the blood and help you feel stronger. And finally, you'll finish with your final "victory lap" to the finish...

RUN 1:20: I've found it easiest here to break this into 40 minute segments, preferably as loops that begin and end at the house -- it's sometimes even better if it's broken into one 50-minute and one 30-minute segment following different routes. Keep your HR below 70% throughout, which after yesterday shouldn't be too tough...
BIKE 1:00: This can be done on the road for the sake of more scenery, though the intensity (hold it under 70% here as well) will be easier to control indoors.; 3 aerobic intervals @60-70% intensity w/3:00 recovery after each:; - #1 (8.4mi / 13km / 22:00); - #2 (5.6mi / 9km / 17:00); - #3 (2.8mi / 5km / 9:00)
RUN 0:40: Then it's back outside for your final "victory lap"!

DAILY TOTAL: 3:00

WEEK-TO-DATE: 17:00

Friday, June 13, 2014

Competitive Week 4

Did an Olympic distance race on Sunday. I improved my time from last year by about 12 minutes, I was really happy with that. My swim and run were about 5 minutes faster and my bike was about 2 minutes faster. I placed 13th overall and 4th in my age. So, I was pretty happy overall. I did not taper and actually did my long weekend trainings on Thursday and Friday. Needless to say, I was not on fresh legs. Pretty happy all around. On to week 4.

Competitive Season
Week 4
Swim 3:00 - Bike 7:30 - Run 4:45 -- Total: 15:15

Monday
Recovery Day.

Tuesday

SWIM 0:45: WARM UP; 300 Swim - 200 Kick - 300 Pull; MAIN SET; 30 x 50 w/10 sec rest, as follows:; #1-10: gradually descend from 75% to 85% by #10; #11-18: 25 Kick - 25 sprint; #19-30: race pace -- each one @90+%; COOL DOWN; 400 Pull @60-70%
BIKE 1:25: 15:00 warm up spin, getting your HR up to 70% by the end; DRILLS; 3 x 3:00 Isolated Leg Training w/30 sec recovery after each; - your HR should be @75% or higher after finishing this set; MAIN SET; As with last week, use the first repeat to get yourself into that higher intensity AT zone -- this should take less time than it did last week, but will still probably require 6-8:00 of steady riding. Be patient and pace yourself wisely -- remember, there's a second repeat coming up! You should be recording your times, average HR (if possible) and average mph/kph (or average time per mile/km), and you should definitely begin to notice some improvements over time.; 2 x 20:00 @84-92% w/10:00 @60-70% after each; COOL DOWN; Continue spinning, bringing your HR down slowly until it's under 50% by the end

DAILY TOTAL: 2:10

Wednesday
The primary focus on Wednesday is to include some high quality, lower intensity aerobic work. You'll notice that you are instructed to keep your HR below 75% throughout the day -- make sure that you are sparing your body after yesterday's hard ride and before tomorrow's hard run.

RUN 1:10: 10:00 warm up jog -- hold your HR under 70%; 3 x 10:00 tempo runs @70-75% intensity w/2:00 @60-70% after each; 6 x 20 sec strides w/1:10 easy jog after each; Bring your HR back down gradually, to 60% with 5:00 remaining down to 50% by the end.
BIKE 1:40: WARM UP; 20:00 spinning @90-95rpm - use a gearing pyramid to get into it slowly.; DRILLS; 3 x 3:00 Isolated Leg Training w/30 sec recovery after each; MAIN SET; Reality check: Make sure that you keep the intensity under control here!; 3 x 16:00 @75% w/4:00 @60-70% after each; COOL DOWN; Finish with an easy spin in your small chain ring @90-95rpm,

DAILY TOTAL: 2:50

WEEK-TO-DATE: 5:00

Thursday

SWIM 1:00: WARM UP; 400 Swim - 300 Pull - 200 IM - 100 Kick; MAIN SET; 2 sets of the following:; 350 @75%; 300 @80%; 250 @85+%; Swim the first set, Pull (Paddles ok) the second set; COOL DOWN; 6 x 50 easy w/10 sec rest
RUN 1:00: This is designed to be done at the track at higher intensities. If you are out on the road instead, make sure that you follow the suggested time intervals and intensities closely.; 15:00 jog, getting your HR up to 65% by the end -- straight into; 4 x In & Out repeats (100 / 20 sec); This set contains a larger number of smaller repeats -- the idea is to retain good running form in short bursts, and keeping your HR in the desired intensity range throughout the set. Get psyched and go get 'em!; You'll notice that it will take 2-3 repeats to elevate your HR to the desired zone, but this is exactly what you experience in a "straight" road race. Pace yourself accordingly, elevate your HR into the desired zone in a controlled fashion, and keep it up throughout this 5-mile set.; 10 x (600 / 2:00) @84-92% w/(200 / 1:00) easy jog after each; Jog easy -- keep going until your HR is under 60%, then walk an additional 2-3:00 to help accelerate your recovery.

DAILY TOTAL: 2:00

WEEK-TO-DATE: 7:00

Friday

SWIM 0:45: WARM UP; 400 Swim - 200 Kick - 2 x 100 IM -- continuous; DRILLS; 12 x (50 Side Kick - 25 Swim) w/10 sec rest after each; - remember to take three strokes when you switch from one side to the other; COOL DOWN; 600 Swim; - keep your HR under 70%, lowering the intensity to 60% by the end

DAILY TOTAL: 0:45

WEEK-TO-DATE: 7:45

Saturday

BIKE 3:25: Rides of this duration should definitely be done outside, and you should begin to develop a fueling strategy that you can become confident with later on in the summer. If necessary, feel free to break this ride up into more than one "loop", with each ending at your own personal "aid station".; WARM UP; 20:00 easy spin @90-95rpm, gradually raising your HR to 65%; DRILLS; 3 x 4:30 Isolated Leg Training w/30 sec recovery after each; -- each one should be done as 6 x (30 sec one leg / 15 sec transition); Aerobic "Bulk" Set:; 2 x (11.2mi / 18km / 33:00) @70-75% w/2:00 @60-70% after each; Intermediate Set:; During this set your HR intensity should bridge the gap from 75% up to 84%, getting your body ready for some higher quality, high intensity work.; 4 x 20 sec faster spinning (110+ rpm) w/40 sec recovery spinning (90 rpm) after each - continuous; MAIN SET; 3 x (3.1mi / 5km / 8:30) @84-92% w/6:30 easy spinning @90rpm / 60-70% in between; COOL DOWN; Continue spinning at least 15:00 @90rpm, bringing your HR back under 60%, then 50% for at least 5:00 before finishing.; (Total time is just under 3:00)
RUN 0:50: Put in a fast transition and get on the road right away. Your HR should be elevated above 75% quickly -- just keep it below 85%. Hold it in this range for the first 30:00, then cool down completely by the end.
SWIM 0:30: As with previous Saturdays, you can put this in first if you want to simulate a triathlon. Use this as additional recovery if you're swimming later in the day.; 400 Swim; 8 x 75 (first 25 Kick) w/10 sec rest; -- keep your HR below 65%; 600 Pull @60-70%

DAILY TOTAL: 4:45

WEEK-TO-DATE: 12:30

Sunday

RUN 1:45: This run is broken into shorter tempo runs to help you develop a sense of pace for a longer run. Concentrate on holding proper running form throughout -- efficiency is key!; 20:00 easy jog, bringing your HR up to 70% by the end; 3 x 20:00 steady tempo run @75% w/5:00 @60-70% after each; Continue jogging @60% or below through to the end
BIKE 1:00: Immediately after the run, if possible.; Total recovery spin holding your intensity below 65% & @90-95rpm

DAILY TOTAL: 2:45

WEEK-TO-DATE: 15:15

Wednesday, June 4, 2014

People read this blog?

Oddly enough people do read this blog...I know I am just as surprised as you are. I know people other than my Moms (Hi! Denell and Sue) read it, because everyone once in awhile I get emails with questions. Some of the questions are inappropriate and misguided. However, some are actually about triathlons (like 5-ish percent). One of the emails I got recently asked:

"That seems like a long time to do anything. How do you stay sane? Do you listen to music?"

That is a really good question. It is one I would have asked if I knew anyone who had done an Ironman and could asked them. Initially, I did not listen to anything (this was back like 10 years ago). Crazy to think, but when I was in college an MP3 player that could play 32 songs was top notch. I am really lazy and didn't like constantly rotating music on my player, so I ran in silence. Eventually, I got an mp3 player that could hold like 200 songs and consistently listened to music, but got bored after an hour or so. I had an on again, off again relationship with listening to music while I ran.

About 4 years ago I realized that I could stream Pandora on my iPhone while I ran. That greatly lengthened the amount of time I was able to listen to music while running. Currently, I have an Eminem, Sublime, Weezer, Jay Z, Kanye West, & Vampire Weekend station that is just on point. I can run for about 2 hours to this station and it really helps pass the time.

My most recent epiphany has been books on .mp3. I have been a big fan of books on CD for a long time, but they are not great to run with (CDs tend to skip). Once I realized I could put books on my iPod /iPhone I have been much more excited to run, but more importantly ride long distances.

I am sure my mystery reader's next questions are, "What books do you read? Where do you get your books?" These are both great questions. I have listened to a lot of different books. I had a brief obsession with books on serial killers and famous murder cases. I burned through most of those and expanded my horizons. Currently, I enjoy non-fiction books that involve social science research. I read a book "Moon Walking with Einstein" that covered the World Memory Championships and also delved (somewhat rigorously) into research that explains memory. I am a social scientist, so I realize that a book like this is not everyone's bag. I also enjoy biographies/memoirs (Running With Scissors) historical writings (Fly Boys), and a good mystery (A Red Herring Without Mustard). Really, if the book can engage me, 4-5 hours of bike riding flies by.

I utilize a number avenues to get the audiobooks. The cheapest and easiest way to get books is to use your local library. Most libraries have elending, where you just log in to the site and download the book. Usually there is a limit on how long you can have the book (2 weeks), but you don't really have to return it, it just deletes if you connect to the site. However, if you do not connect your iPod to their website it won't delete the book (hot little secret there). There are various sites where you can purchase books (Audible, Simply Audiobooks). These sites you can do subscription or a la carte. It can get pricy though. There are also some sites that have open source downloads of classics, like Moby Dick (call me Ishmael). Finally, I have heard you can download books off of file sharing websites. But, that is illegal and I don't condone it.

I guess that best way to leave you is with a list of some of my favorite books I have listened to:

Anything by Khaled Hosseini
Dan Brown's books
Green River Running Red
My Life Among Serial Killers
Under The Banner of Heaven
Are You There Alone?: The Unspeakable Crime of Andrea Yates
World War Z
Augusten Burroughs' books
Moon Walking With Einstein
Incognito
Brain Rules
The Chronicles of Narnia

There are a lot more, but those are a few that I have really enjoyed. Currently, I am listening to "A Beautiful Boy."

Have a great night!

Bill

Monday, June 2, 2014

Week 25 (Week 3 of Competitive Season)

I did a triple on Saturday and felt great. Did 14 miles and 50 minutes on the bike on Sunday...nearly died. 8 hours closer to finishing my Ironman in Louisville.

On to Week 25:

Competitive Season

Week 3
Swim 3:00 - Bike 7:15 - Run 4:30 -- Total: 14:45

MondayBig recovery day.

Tuesday

SWIM 0:45: WARM UP; 10 sec rest after each of the following:; 200 Swim -- 2 x 100 Kick -- 4 x 50 Choice; MAIN SET; 4 sets each of the following (extra 1:00 rest between sets):; (3 x 150 w/20 sec recovery after each); #1: 85% - 100 free - 50 choice; #2: 90% - 150 choice (backstroke or breastroke are good here); #3: 90%+ - 150 free; COOL DOWN; 6 x 50 @under 60% w/10 sec rest
BIKE 1:15: Give yourself about 10:00 to get into it, letting your HR rise gradually to 65-70%; MAIN SET; Don't worry about getting your HR into this higher zone right away -- use the first repeat to bring your HR up above 84% (should take about 8-10:00), and then press the intensity up closer to 92% by the end. It will be easier to elevate your HR above 84% on the second repeat, and you should be closer to 92% for the final 6-8:00 of the set.; 2 x 20:00 @84-92% w/15:00 @60-70% after each; COOL DOWN; Continue spinning, bringing your HR down slowly until it's under 50% by the end

DAILY TOTAL: 2:00

Wednesday
Wednesday's focus continues to act as a break between the higher intensity focus of Tuesday's bike ride and Thursday's track session. Monitor your body carefully today and keep the intensity under control. Nothing hard today!

RUN 1:00: 20:00 warm up jog, allowing your body to slowly get up to 60-65% by the end.; 20:00 steady tempo run @70-75% intensity throughout; - focus on holding proper running form; follow with:; 3 x 250 Strides w/2:00 recovery after each; Bring your HR back down gradually, to 60% with 5:00 remaining down to 50% by the end.
BIKE 1:30: WARM UP; 20:00 spinning @90-95rpm - use a gearing pyramid to get into it slowly.; DRILLS; 3 x 3:00 Isolated Leg Training w/30 sec recovery after each; MAIN SET; Moderate intensity set -- hold your HR under 75% throughout.; 7 x 6:00 @70-75% w/60 sec easy spinning - hold 90-95rpm cadence throughout; COOL DOWN; 10:00 easy spin (small chain ring) @95rpm,

DAILY TOTAL: 2:30

WEEK-TO-DATE: 4:30

Thursday

SWIM 1:00: WARM UP; 300 Swim; 8 x 75 w/10 sec rest; - each 75 is (25 moderate freestyle - 25 choice - 25 fast freestyle); MAIN SET; 3 x 600 w/30 sec rest after each; - descend 1-3: from 75-85% intensity; #1 @75%; #2 @80%; #3 Pull (Paddles ok) @85%; COOL DOWN; 6 x 100 (25 Kick - 25 Right Arm only - 25 Left Arm only - 25 Swim) - continuous
RUN 0:55: This workout is particularly suited for running at a track. If you don't have access to one, use the time durations provided for guidance .; 10:00 easy jog, gradually raising your HR to 70%; 4 x In & Out (100 / 20 sec); Keep these higher intensity intervals under control, both in terms of intensity and speed. Challenge yourself with every repeat and hold your HR near the intended targets.; 2 sets of:; 3 x (1000m / 3:45) w/(200m / 1:15) easy jog after each; - extra (1200m / 6:00) between sets; Descend each set as follows:; #1 - 3: 84% - 88% - 92%; #4 - 6: 88% - 90% - 92%; Jog easy @60% or below to the end

DAILY TOTAL: 1:55

WEEK-TO-DATE: 6:25

Friday

SWIM 0:45: WARM UP; 800 - every 4th 25 Kick; MAIN SET; 1000 Loco Swim; - concentrate on maintaining a low stroke count per length; for both the fast and easy lengths; COOL DOWN; 4 x 50 Choice w/10 - let your HR get back down under 60%

DAILY TOTAL: 0:45

WEEK-TO-DATE: 7:10

Saturday
You can approach these "Saturday triples" as though they were a triathlon -- without the entry fee! In fact, feel free to put the swim in first (if pool time permits), then transition quickly to your bike, and finish off with the run. Of course there won't be any aid stations, but you can't have everything....

BIKE 3:45: Get outside if the weather permits. If you need to be inside, follow this indoor alternative (about 2:40-2:50 total):; WARM UP; 20:00 easy spin @90-95rpm, gradually raising your HR to 65%; DRILLS; 3 x 3:00 Isolated Leg Training w/30 sec recovery after each; Aerobic Intervals:; Each of these intervals is equal to 1/10th of the Ironman -- this is a great mechanism for learning how to maintain a steady, sustainable pace.; 2 x (11.2mi / 33:00) @75% w/3:00 @60-70% recovery in between; Intermediate Set:; During this set your HR intensity should bridge the gap from 75% up to 84%, getting your body ready for some higher quality, high intensity work.; 4 x 20 sec faster spinning (110+ rpm) w/40 sec recovery spinning (90 rpm) after each - continuous; MAIN SET; Similar to Tuesday's ride, focus on getting your HR intensity within the desired range and holding it for the entire interval.; 3 x (5km / 9:00) @84% w/6:00 easy spinning @90rpm / 60-70% in between; COOL DOWN; Continue spinning @90rpm @75% for at least 20:00, then bring your HR back under 60%, then 50% before finishing.
RUN 0:45: This should be done very soon after your ride. This is lower intensity than usual -- keep your HR under 75% the entire time, bringing it down under 60% by the end.
SWIM 0:30: You can put this first in your day or last -- in either case, get into it slowly. If you're doing this first-thing then finish hard; if you're finishing up your day then use it as additional recovery time, holding your intensity under 65% throughout.; 1650 (1500m) straight swim

DAILY TOTAL: 5:00

WEEK-TO-DATE: 12:10

Sunday

RUN 1:50: This run is to be done on the open road -- follow the intensity guidelines carefully and maintain good form throughout.; 20:00 easy jog, bringing your HR up to 70% by the end; Steady 1:20 @75% -- this can be broken into 2 x 40:00 segments with a quick "aid station" break in between. In the future, when these runs get substantially over 2:00, we'll be planning in these stops to keep you hydrated and to help you train your body to take in fuel during exercise.; Continue jogging @60% or below through to the end
BIKE 0:45: -- Immediately after the run, if possible (on the road or indoors).; Total recovery spin holding your intensity below 65% & @90-95rpm

DAILY TOTAL: 2:35

WEEK-TO-DATE: 14:45