Monday, September 14, 2009

Iron Star Training 9/1/2009 -9/14/2009 Plus Ultramarathon Thoughts

Hello dear readers!

It seems that I am getting into the habit of posting my workouts in every two weeks. I apologize. Work has really started to get crazy and by the time I'm done with work, then my training and family time, it's well past midnight and I have no desire to post. Of course, if I just posted daily, then it would be a lot easier. We'll see what we can do about that! Anyway, after the Iron Star triathlon in November, I am thinking about entering some 50 mile and 100 KM running races. I'll see how I feel and if my coach is up to keeping my training focused on these races, I just might do them. Next year, I would really like to do a 100 mile running only race. Now THAT would be something. With that said, on with the training logs:

Bike Trainer/Run Session Tuesday, September 1st, 2009

This workout was a 25 mile bike session on the trainer followed immediately by a 4 mile run. The bike session was done as:

10 MIN WARM UP
6 min. at middle Zone4 / 3 min easy
8 min. at mid to high Zone 4 / 3 min easy
6 min. at hi Zone 4-5a / 3 min easy
8 min. at Zone 5a / 3 min easy
10 min. cool down

The run was done at a 9:35 minute per mile pace.

Swim and Bike Session for Wednesday, September 2nd, 2009

Today I had two separate workouts. The first was 20 miles on the road with the aero bike in heart rate zone 2 (140 beats per minute). Then later that day I swam 2000 meters in the pool with the pull buoy.

Run and Weight Training for Thursday, September 3rd, 2009

Today I had a 6 mile run. This was done as:

1 mile warm up
3 x 1 mile in 8:30
w/ .5m rec. jog between each
1 mile cool down

Then that evening I did weight training for my lower body.

Swim Session for Friday, September 4th, 2009

I swam 2500 meters today in the pool. This was done as:

Warm Up: 500 easy
Main Set: 5 x 300 all on 30 sec. rest, moderate to hard
Cool Down: 50 kick/400 choice easy pull/50 kick

Run Session for Saturday, September 5th, 2009


Today was a long run. I ran 12 miles at a 10:10 minute per mile pace. It was really hot by the time I got going, but felt pretty decent.

Bike Session for Sunday, September 6th, 2009

This day was a long bike ride of 60 miles, followed by a 4 mile transition run. This was done as:

Zone 2-low3
@88-95 cadence
w/ 20 miles in low Zone 4

Run Transition
4 mile at 9:40, 9:45, 10:10, 10:10 minute per mile paces.

Swim Session for Monday, September 7th, 2009

Today's workout was a 2500 meter swim session done as:

Warm Up: 5 x 200 as: 2 free/ 1drill/ 1 kick on 25 sec. rest
Main Set: 8 x 100 free on 15 sec. rest, 4 x 100 drills on 20 sec. rest
Cool Down: 300 choice easy

Then I did a upper body weight training session.

Bike/Run Session for Tuesday, September 8th, 2009

Today I had a combo bike/run combination workout. The bike was done for 20 miles inside on a trainer and the run was mixed with it. This was done as:

15 MIN WARM UP
12 min at Hr#4 low
Run 1-2 miles at Moderate pace (30-40 sec. under easy run pace)
10 min at Hr#4-5a middle
Run 1 miles at Moderate pace
8 min at Hr#4-5a high
Run 1 miles at Moderate pace
15 min. cool down

Bike and Swim Session for Wednesday, September 9th, 2009

This was another day of 20 miles on the road biking in heart rate zone two. In the evening I swam 2000 meters straight with the pull buoy.

Run session for Thursday, September 10th, 2009

This was a tough workout. This was SUPPOSED to be done as:

Run
6 miles as:
1 mile warm up
3 x 1 mile in 7:40
w/ .5m rec. jog between each
1m cool down
w/ drills at end

I had to run 6 miles but at a very much faster set of paces. It killed me and I couldn't keep up the pace after the first few miles. Still ran faster than usual though.

Swim Session for Friday, September 11th, 2009

This day was scheduled as a Swim. This was done as:

Warm Up: 600 easy to moderate free
Main Set: 30 x 25 (5 drill, 15 free, 10 free fast w/ 10 sec. rest),
20 x 50 (alternate 5 drill, 5 free fast w/ 15 sec. rest)
Cool Down: 200 cool down

Long Run Session for Saturday, September 12th, 2009

Today was another really long run. It was for 14 miles at a 9:25 pace. It was pouring rain so I went to the gym and did it on the treadmill. Felt OK, not great, but OK.

Sunday, September 13th, 2009

I felt like garbage today. I was supposed to ride 70 miles and do a run afterwords. I got up late, it was raining, the plant in the field needed to be harvested, then my cows milk went sour, there was a fire, an explosion...it wasn't my fault!!!!!!

Well you get the idea. I slept in, relaxed. Did some weights at the gym with an hour of the elliptical trainer. Sometimes, when your body says to rest, you have to listen to it.

Swim Session for Monday, September 14th, 2009

Felt much better today and I went to the pool and did 2500 meters of swimming as:

Warm Up: 600 easy to moderate free
Main Set: 30 x 25 (5 drill, 15 free, 10 free fast w/ 10 sec. rest),
20 x 50 (alternate 5 drill, 5 free fast w/ 15 sec. rest)
Cool Down: 200 cool down

Felt really good today and in hindsight, it was a good decision to basically skip Sunday. Well that's all for now!

Tri your best,

Bill

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