Training for the Week of 3/28/2010.

Hello Dear Readers!

Wow it sure has been a pretty tough training week. Upon reviewing my new calendar form my coach (Hi Kevin!) I see that we are training through the Galveston Ironman 70.3. What this means is that I will not have a three week taper (like usual), but a abbreviated one week taper.

Here are my training stats for this week (as usual go to my Garmin Training page to see the stats of my training while wearing the GPS watch):

Monday

Swim 2500 Yards as:

Warm Up: 8x50 drills w/ 10 sec. rest
Main Set: 100/250/500/500/250/100 all Zone 5 w/ 20 sec. rest
Cool Down: 400 easy w/ pull buoy

Tuesday

15 MIN WARM UP
6 x 1 min. fast spin (105+) / 1 min easy
2 x (4 x 2 min. at Zone low 4-5, #1,3 in Aerobars, #2,4 sitting up in one gear bigger / 2 min easy between all) – extra 3 min between sets.
10 min. cool down

Followed this up immediately by a 4 mile transition run at a 8:12 min/mile pace.

Wednesday

Run AM
4 miles
8:50-9:05 pace

Bike PM
30 miles
Zone 2****
@ 90-95 cad

Thursday

Run
8 miles
8:50-9:05 pace

I ran this inside the gym on the treadmill.

Friday

Swim 2500 Yards as:

Warm Up: 300 easy free
Main Set: 2000 free in Zone 3
Cool Down: 200 cool down

Saturday

16 mile long run this day. I was very tired since I went to bed super late the day before. I did end up averaging a 9:35 min/mile pace.

Sunday

I was supposed to do a 90 mile bike ride this day. I met the BAM club in Galveston to ride the race course. We had 20-30 MPH winds since we were right on the sea wall and after 60 miles I was totally wiped!

I have another tough week of training ahead, so I need to get right back to it! That's all for now!

Tri your best,

Bill

Training for the Week of March 21st

Hello Dear Readers!

Spring is finally here! Now we get longer days which translates to less excuses to do my workouts! No more, I can't go out now, work got in the way and it is getting dark soon. The last week has been wonderful weather, that is until yesterday. Storms came in with 20 mph winds and temperatures dropping into the 40s. Today is slightly better. Sun is out, but the wind is even worse (30 mph gusts) and the temperature got down to 38 last night! Let's hope this is the last really cold batch of weather we get until the fall.

American Liver Foundation

I have started building some contacts with the American Liver Foundation (http://www.liverfoundation.org/) to see if I can get a donation program started to help those who also suffer from Liver Disease. I got a voicemail on Thursday from their local Houston office and hopefully we will start our conversation this week. I'll keep you all posted as to how this goes.

Training

I had a great training week! Had a time trial on Thursday and had my fastest 2 mile split ever! More on this later (See Thursday section below). Here is the breakdown of my training:

Monday

Swim day this day. I did the following swim workout:

Warm Up: 12 x 50 as: alternating drill/kick on 15 sec. rest
Main Set: 2 x (300 free Zone 4, 4 x 50 back on 20 sec. rest, 250 pull Zone 3)
Cool Down: 16 x 25 choice Zone 1-2 on 5 sec rest

These are the swim zones we figured out from my 1000 meter time trial a few weeks ago:

02:28 Zone 1
02:19 Zone 2
02:10 Zone 3
02:01 Zone 4
01:52 Zone 5a
01:43 Zone 5b

All Zones are +/- 2 seconds and the times are per 100 meters.

Tuesday

This was a bike trainer day.

10 MIN WARM UP
6 min. at high Hr #3 / 3 min easy
8 min. at Hr #3-4 / 3 min easy
6 min. at Hr #4 / 3 min easy
8 min. at Hr #4 / 3 min easy
10 min. cool down

Wednesday

Run AM
4 miles
10:10-10:20 pace

Bike PM
30 miles
Zone 2****
@ 90-95 cad

Thursday

Time Trial Day!

Run at the local high school track 6 miles as:

2 mile very easy
2 miles TT 100%
2 mile very easy

Are you ready for this? I did my two mile 100% effort time trial in 13 minutes and 42 seconds! I finally broke through the 14 minute barrier!

Friday

I took the day off today. My legs were fried from the time trial.

Saturday

Bad weather came in so I did a 16 mile run at the gym on the treadmill.

Sunday

Today I am supposed to do a 80 mile ride. But it is cold and very windy and I just am not feeling it! Instead I went to the gym and rode the bike there and did some weights.

Well there you have it folks! Remember to always do something everyday even if it's not too much! That's all for now.

Tri your best!

Bill

Training for the week of March 14th 2010

Hello Dear Readers!

This week I definitely feel my triathlon fitness coming back. I had to take Thursday and Friday off due to death in the family. Thanks to all for your very kind condolences. Here is the breakdown for this week:

Monday

Swim
2500 yards
See e-mail

Weights (Upper)

Tuesday

Bike
20 miles
@ 90-95 cad.
Run TR
4 miles
10:00-10:10 pace

Wednesday

Bike
20 miles
Zone 2****
@ 90-95 cad

Thursday

Off

Friday

Off

Saturday

Run
12 miles
10:20-10:30 pace
w/ 2 x 2 miles in 18:00 w/ .5m jog in between

Sunday

Bike
60 miles
Zone 2- low3
@ 90-95 cad

Go to my Training Page to see my Garmin data results.

On a personal note, while attending funeral services, I really thought a lot about life and how we take things for granted. Just a reminder to you all to live every day to the fullest and care for those around you. You never know when their time, or YOUR time will end.

Tri your best!

Bill

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2010 Triathlon Season Training is Now in Full Swing!

Hello Dear Readers!

I hope every one's training is going well. I had to go on business travel for two weeks in the UK and my training definitely suffered. While I did bring enough clothes and gear to get my training in, I had so many things going against me on this trip. Bad weather, hotels that did not have gyms. Not staying in one city for more than a day so by the time I would get to the hotel it would be late and I would have no motivation. I did however have a few good workouts the first weekend I was there. The Brits have some good gyms available. Virgin Active was my favorite. Mr. Branson sure knows how to treat his customers! One way of viewing the situation is that I got myself plenty of rest, so when I did finally get back the states my "fire" was burning hot and I couldn't wait to get right back at it.

I had some great training sessions this weekend:


Saturday's 10 Mile Long Run

Here is the link to my Garmin data for Saturday's run:

http://connect.garmin.com/splits/25661716

Took it easy so that I would have plenty of energy for Sunday's long bike and run session.

Sunday's 60 Mile Bike with a 3 Mile Transition Run

This was the highlight of my week. Even though there were 20 MPH winds on the roads, I still averaged 19.1 miles per hour. I immediately transitioned to a 3 mile run and this also went really well. I ran the last mile in 7:22! For me that is phenomenal!

Here is the link to Sunday's bike session:

http://connect.garmin.com/splits/25791223

And the 3 mile transition run right afterword:

http://connect.garmin.com/splits/25791238

Now that I am back into the swing of things, I will attempt to post more often. Of course, if anyone has questions please feel free to contact me and I will do my best! That's all for now.

Tri your best!

Bill