Hey Everyone,
Kind of a short week this week due to some of our friends stopping through for a visit on their way to Kansas. We also had some weather move in forcing me to cancel a ride. Ended up with 11 hrs 15 mins training time about 2.5 hrs less then planned: missing a bike and a swim work out. But I still felt comfortable and know I still have time left.
Swim: This week I felt really slow in the pool only getting in two work outs. These workout consisted of my 500 yd warm up with drills then 2x 1000yd trying to swim the 2nd faster then the 1st. Then an easy 100yd cool down. I think just having a small cold this week slowed me down in the pool. Swam 5200 yds this week, missed my 60 minute endurance swim.
Bike: Made it to both spin classes this week. Monday was climbs (front wheel elevated 8 inches): pedaling 55 cadence then for 15 seconds on every minute spin up to 80 cadence. We had (3) 4 minute hard effort time trials then steady effort increase spinning from 100-140 cadence. Wednesday was sprints for 15 seconds of every minute for about 19-20 minutes, again 4 min hard effort time trials. Saturday was my long ride scheduled for 4 hours. Temps were in the 50's figured it was going to be a great day. The winds were about 8-10mph when we left then about 25 miles into the right those winds were 25 mph with 40 mph gusts. Which made for a tough ride the rest of the day fighting either a headwind or cross wind. Ended up riding just over 67 miles in the 4 hours averaging just over 17 mph. Missed a ride this week, ended up with 98.7 miles.
Run: Had (2) 60 minute runs and a 110 minute run for my long run this week. Even though running is my strongest event by far I feel this year with more focus on form and warm ups/stretching I am faster then I ever was before. I took my first 60 min run slower since I ran with a co-worker. But my 2nd 60 min run I was running sub 7:40s per mile. The route I usually run for my hour runs is an out and back (down hill out, up hill back elevation gain of about 900 ft) from my house. Then on Sunday (planned to run on tired legs from Saturday's bike), I did my long run the plan was just to run 110 mins but I wanted to push 14 miles. This was a slight up hill out and slight downhill back course (less then 300 ft elevation change). I ended up running 14.1 miles in 1:45:12 @ 7:28/mile. So I feel really good about my running just need to stick with it. For the week ran 29 miles.
Already into this week's training. Feel another 14+ hour week of training coming on. Stay tuned.
Cheers!
Nate
Monday, February 27, 2012
Monday, February 20, 2012
12 weeks to Go
Hey everyone,
Had a great training week and the four day weekend aided in that success. This was my first week of build after a taper and recovery week, so lets get started.
Swim: Focus this week was working on speed again through short distance sprints. Conducting my warm up then into 20 x 50 yd sprints with 45 seconds rest in between. Then 5 x 100 yd sprints with 20 second rest. My times haven't changed to much on the shorter sprints. For the week I logged 6950 yards or just under 4 miles.
Bike: This is where we saw the big volume jump this week as I was on the bike over 8.5 hrs this week. Spun a Sufferfest video Monday morning to get the week on the bike started off right. Made it to cycling class both days as it progressively gets more difficult with sprints and maintaining higher cadence for extended periods of time. I took a lunch time ride up to the zoo with a guy in my cycling class who also works at Fort Carson. Again this is about a 16 mile ride with about 1200 feet of climbing. Then I got a good long ride in on Saturday with some guys from my Tri club. Had some snow on the ground in the morning but with the sun and the forecast calling for low 40's we kept on as planned. We rode up to the Air Force Academy did 2 loops up there and came back. It was a 72 mile day with about 5,000 ft of climbing and we all agreed it never got passed the mid 30's with about a 10-15 mph south wind. After 8.5 hrs ended up logging 136.3 miles for the week.
Run: Great week of running this week. Had a 60, 75 and 100 minute run this week. Ran the shorter one with a co-worker. I wasn't pushing hard so I just focused on my form. The next two runs I felt great had excellent mileage: 10.2 miles and 13.12 miles respectively. I am very comfortable with my run now just need to focus my energy on keeping good form when my legs are already tired coming off the bike. Ran a total of 29.06 miles in 3:37:40 this week.
Trained over my plan this week but I don't think I pushed too hard. Went longer on the bike on Saturday then planned but little extra isn't going to hurt. I have 3 more weeks with this kind of volume. Building up to a solid 5 hour bike ride, 2 hour run and 1 hour swim before another recovery week. Better get started on 11 weeks to go.
Cheers,
Nate
Had a great training week and the four day weekend aided in that success. This was my first week of build after a taper and recovery week, so lets get started.
Swim: Focus this week was working on speed again through short distance sprints. Conducting my warm up then into 20 x 50 yd sprints with 45 seconds rest in between. Then 5 x 100 yd sprints with 20 second rest. My times haven't changed to much on the shorter sprints. For the week I logged 6950 yards or just under 4 miles.
Bike: This is where we saw the big volume jump this week as I was on the bike over 8.5 hrs this week. Spun a Sufferfest video Monday morning to get the week on the bike started off right. Made it to cycling class both days as it progressively gets more difficult with sprints and maintaining higher cadence for extended periods of time. I took a lunch time ride up to the zoo with a guy in my cycling class who also works at Fort Carson. Again this is about a 16 mile ride with about 1200 feet of climbing. Then I got a good long ride in on Saturday with some guys from my Tri club. Had some snow on the ground in the morning but with the sun and the forecast calling for low 40's we kept on as planned. We rode up to the Air Force Academy did 2 loops up there and came back. It was a 72 mile day with about 5,000 ft of climbing and we all agreed it never got passed the mid 30's with about a 10-15 mph south wind. After 8.5 hrs ended up logging 136.3 miles for the week.
Run: Great week of running this week. Had a 60, 75 and 100 minute run this week. Ran the shorter one with a co-worker. I wasn't pushing hard so I just focused on my form. The next two runs I felt great had excellent mileage: 10.2 miles and 13.12 miles respectively. I am very comfortable with my run now just need to focus my energy on keeping good form when my legs are already tired coming off the bike. Ran a total of 29.06 miles in 3:37:40 this week.
Trained over my plan this week but I don't think I pushed too hard. Went longer on the bike on Saturday then planned but little extra isn't going to hurt. I have 3 more weeks with this kind of volume. Building up to a solid 5 hour bike ride, 2 hour run and 1 hour swim before another recovery week. Better get started on 11 weeks to go.
Cheers,
Nate
Sunday, February 12, 2012
Training 13 weeks to Go (Recovery)
Hey Everyone,
Well even though this was my recovery week, it was probably my worse week of training since starting in November. After running the half marathon last Sunday, I fought with some sore legs the first part of the week. Then it turned to a head cold for the remainder of the week. I decided not to go to my cycling class, mostly do to Monday being my rest day after the race and Wednesday was when my head cold was at full force. So I was scheduled 8 hours of training during my recovery week but only able to hit 7:23.
Swim: Longer workouts this week. I was in the pool for almost 2 hrs with only 2 workouts. Those work outs included: 500 yd warm up (with 400 of Drills), 10x 200s, 1x 250 and 100 cool down. With the cold, my times were just a little slower then normal but my endurance in swimming has been improving. Totaled 5700 yards with the two work outs.
Bike: With out spin class I was able to hop on the trainer at the house during the week. Even got out for a good 90 min ride on Friday before the winter weather moved in to Co Spgs. I tried to find a good route from my work to get some climbing in. Part of this climbing was up to Cheyenne Canon Road.
This road is usually full of cyclist riding up and down to get some good hill repeats in. But once I started the climb and found only one other rider passing me on the down hill. This rider was on a mountain bike. I didn't think anything of it and continued my ascent. I made it up just past mile two then realized why I was the only one up there on a road bike with race tires on it....(wait for it..) yes it was ICE! The down hill lane was covered in patches of ice and black ice. So I made the call no need to risk it, I will be back another day and began my descent to the bottom.
Over all I had a good ride just under 24 miles with close to 2000 feet of elevation gain. It was a cold ride towards then end but ended up back on Fort Carson and headed home. Saturday was my 90 minute bike and 60 minute run brick (transition from the bike to run as quick as you can to simulate racing). After riding clear roads in 40 degree temps the day before I was surprised when I woke up.
We had freezing rain the night before and snow on top of that. So of course looks I was hitting the trainer for the ride and wanting to get rid of this head cold, I opted to do the elliptical for 30 minutes. As far as cycling for the week ended up with just over 4 hours with 64 miles.
Run: (this will be short) Due to the awesome weather we had Saturday, I only got one run in this week. This was a 60 minute run I did during lunch on a treadmill. I decided to take the time and gauge the speed (minutes per mile) vs my Heart Rate. I ran the half marathon last week around 160 BPM and averaged 6:45min/miles. So I wanted to see my other HR Zones and what that would produce as speed. It was much easier on the treadmill with no distractions (traffic, sidewalks, ice, etc). I was able to gauge my HR with the speeds on the treadmill. Great information to use later on. Figure with increase or decrease of 5 BPM (on flat course or minimal elevation gain) is 15 seconds on my pace per mile.
140 HR/ 8:00 min/miles
145 HR/ 7:45 min/miles
150 HR/ 7:30 min/miles
Overall, even with being sick and sore from the race last weekend, I think it was productive, giving my body some time to rest for the next 4 weeks of build work outs and increased of volume.
Cheers,
Nate
Well even though this was my recovery week, it was probably my worse week of training since starting in November. After running the half marathon last Sunday, I fought with some sore legs the first part of the week. Then it turned to a head cold for the remainder of the week. I decided not to go to my cycling class, mostly do to Monday being my rest day after the race and Wednesday was when my head cold was at full force. So I was scheduled 8 hours of training during my recovery week but only able to hit 7:23.
Swim: Longer workouts this week. I was in the pool for almost 2 hrs with only 2 workouts. Those work outs included: 500 yd warm up (with 400 of Drills), 10x 200s, 1x 250 and 100 cool down. With the cold, my times were just a little slower then normal but my endurance in swimming has been improving. Totaled 5700 yards with the two work outs.
Bike: With out spin class I was able to hop on the trainer at the house during the week. Even got out for a good 90 min ride on Friday before the winter weather moved in to Co Spgs. I tried to find a good route from my work to get some climbing in. Part of this climbing was up to Cheyenne Canon Road.
 |
| Data for the Cheyenne Canyon Road Ascent |
This road is usually full of cyclist riding up and down to get some good hill repeats in. But once I started the climb and found only one other rider passing me on the down hill. This rider was on a mountain bike. I didn't think anything of it and continued my ascent. I made it up just past mile two then realized why I was the only one up there on a road bike with race tires on it....(wait for it..) yes it was ICE! The down hill lane was covered in patches of ice and black ice. So I made the call no need to risk it, I will be back another day and began my descent to the bottom.
 |
| Bottom of the Cheyenne Canon Road |
 |
| Saturday Morning Weather |
We had freezing rain the night before and snow on top of that. So of course looks I was hitting the trainer for the ride and wanting to get rid of this head cold, I opted to do the elliptical for 30 minutes. As far as cycling for the week ended up with just over 4 hours with 64 miles.
Run: (this will be short) Due to the awesome weather we had Saturday, I only got one run in this week. This was a 60 minute run I did during lunch on a treadmill. I decided to take the time and gauge the speed (minutes per mile) vs my Heart Rate. I ran the half marathon last week around 160 BPM and averaged 6:45min/miles. So I wanted to see my other HR Zones and what that would produce as speed. It was much easier on the treadmill with no distractions (traffic, sidewalks, ice, etc). I was able to gauge my HR with the speeds on the treadmill. Great information to use later on. Figure with increase or decrease of 5 BPM (on flat course or minimal elevation gain) is 15 seconds on my pace per mile.
140 HR/ 8:00 min/miles
145 HR/ 7:45 min/miles
150 HR/ 7:30 min/miles
Overall, even with being sick and sore from the race last weekend, I think it was productive, giving my body some time to rest for the next 4 weeks of build work outs and increased of volume.
Cheers,
Nate
Sunday, February 5, 2012
Super Half Marathon Race Report
This is the race I decided it was time to break my previous PR of 1:37:07 set in September of 2010 shortly after arriving in Colorado Springs.
The night prior I had everything laid out and had a list of the things I needed to get in the morning. The race didn't start till 10 am so I had plenty of time in the morning and wasn't rushed at all. I left the house at 8:30 to get downtown for packet pick up. At packet pick up I met up with Scott, Kim, Nicole and John from my Triathlon club. We chatted it up deciding what we were going to wear, since the temps were in the low 20's but forecast said low 30's at 10 am. I went back to my truck to change in to my attire for the race which I went with a long sleeve quarter zip with a short sleeve underneath, shorts, compression socks, beanie and gloves. I was a little chilly but I knew once the race started I would be good. Did some warm ups and stretches before going back to packet pick up to met up with everyone. Few more conversations about strategies and paces, then it was almost time to go. Decided to hit the facilities before hand and headed outside with Nicole to do a quick warm up. (Little did I know should have turned on my watch). After the warm up, the start line was starting to fill up so we took our spots towards the front. There was about 3 minutes before the race was going to start so I turned on my watch. Time kept ticking to the start UGH!!! still no satellites. Before I knew it the countdown started so I just waited for the whistle and just hit start. Thinking to myself it will pick them up once I get out of down town. At that point I though well the best thing I can do it go off my heart rate. So plan B it is. Decided to not worry about pace I was going to run this race at about 85% of my heart rate which is about 160-165 bpm.
http://www.youtube.com/watch?feature=player_embedded&v=JE0zYXaBCjU
(Video of the race start)
The race started out down hill so of course the first mile was pretty fast. I decided to keep up with the lead group until we got to the first mile marker to check pace, wow sub 5:45 minute mile. I was feeling good so I just continued on, we all stuck pretty close with a few lead changes through the first 5k of the race. After the 5k the group started to break up. I was just going to check my HR so decided to shut off the GPS on my watch and I was fully committed to Plan B. I figured I have been training with HR since November so I will be good. I didn't think to lap my watch at each mile to get my splits but it was enjoyable. I wasn't stressed about pace not wondering if I need to slow down or speed up. Plan A was to run 7:15/miles for the first half and then run what I could on the second. With keeping the HR in 160-165 I only had to check my watch every half mile or so I was just focused on my running. It was a nice out an back course on a trail I run weekly so I knew where the hills were, having to adjust to the few icy spots on the trail. We had a big storm move through Co Springs luckily the course was about 95% clear of any snow or ice. Reaching the turn around just before mile 7 and I was on my way back. Seen all the previous mentioned Tri club folks and cheered them on. I was just focused on running never thought about how close I was to getting a PR until mile 9 (the only split I remember) 1:00:14, at that point I was averaging about 6:42/miles. For a moment I thought I should pull back but only a moment :-) , I check my HR again and kept going. Now we were catching a bit of a head wind which make it a little chilly again so the previous unzipped shirt and gloves tucked in my shorts where returned. I never felt I was pushing too hard, I was relaxed and controlled. I hit mile 11 and realized wow this is going to be an under a 1:30 half marathon. I played cat and mouse with a guy for the last two miles but I wasn't too worried I just stayed comfortable and ran. Before I knew it I saw the last turn prior to crossing under the bridge to the finish. I kicked it up a bit in attempt to catch the guy in front but wasn't enough ground left to catch; crossing the finish line at 1:28:24 (10th Overall and 6th in my Age group (30-39M). I grabbed a few cups of water and started running back to see some of my fellow tri club folks.
After a few of them finished I was completely cooled down and ready to head back to the truck to grab some warmer clothes. After getting some dry clothes on, I was warmed back up and headed over to Jack Quinn's for the post race activities. There we had a few post race drinks and enjoyed a 5 dollar breakfast which hit the spot after the race. We got our t-shirts and finisher pint glasses and it was time to head home. So I ended up with a PR on my Half Marathon -8:43 from previous. Have to thank my wife for her continued support I know if the temps would have been warmer she would have been out there with the boys. But she was the first one to congratulate me after seeing my time online. Also to my running coach Nicole Drummer, NEO Endurance Sports, who helped me work on my form, strength and flexibility which has made me a stronger runner this year.
It was a Great Day and a Great Race at the Inaugural Super Half Marathon. Awesome job by Pikes Peak Sports and Pikes Peak Road Runners.
Cheers
Nate
The night prior I had everything laid out and had a list of the things I needed to get in the morning. The race didn't start till 10 am so I had plenty of time in the morning and wasn't rushed at all. I left the house at 8:30 to get downtown for packet pick up. At packet pick up I met up with Scott, Kim, Nicole and John from my Triathlon club. We chatted it up deciding what we were going to wear, since the temps were in the low 20's but forecast said low 30's at 10 am. I went back to my truck to change in to my attire for the race which I went with a long sleeve quarter zip with a short sleeve underneath, shorts, compression socks, beanie and gloves. I was a little chilly but I knew once the race started I would be good. Did some warm ups and stretches before going back to packet pick up to met up with everyone. Few more conversations about strategies and paces, then it was almost time to go. Decided to hit the facilities before hand and headed outside with Nicole to do a quick warm up. (Little did I know should have turned on my watch). After the warm up, the start line was starting to fill up so we took our spots towards the front. There was about 3 minutes before the race was going to start so I turned on my watch. Time kept ticking to the start UGH!!! still no satellites. Before I knew it the countdown started so I just waited for the whistle and just hit start. Thinking to myself it will pick them up once I get out of down town. At that point I though well the best thing I can do it go off my heart rate. So plan B it is. Decided to not worry about pace I was going to run this race at about 85% of my heart rate which is about 160-165 bpm.
 | |||
| First part of the race (Bright Green Shirt) |
(Video of the race start)
The race started out down hill so of course the first mile was pretty fast. I decided to keep up with the lead group until we got to the first mile marker to check pace, wow sub 5:45 minute mile. I was feeling good so I just continued on, we all stuck pretty close with a few lead changes through the first 5k of the race. After the 5k the group started to break up. I was just going to check my HR so decided to shut off the GPS on my watch and I was fully committed to Plan B. I figured I have been training with HR since November so I will be good. I didn't think to lap my watch at each mile to get my splits but it was enjoyable. I wasn't stressed about pace not wondering if I need to slow down or speed up. Plan A was to run 7:15/miles for the first half and then run what I could on the second. With keeping the HR in 160-165 I only had to check my watch every half mile or so I was just focused on my running. It was a nice out an back course on a trail I run weekly so I knew where the hills were, having to adjust to the few icy spots on the trail. We had a big storm move through Co Springs luckily the course was about 95% clear of any snow or ice. Reaching the turn around just before mile 7 and I was on my way back. Seen all the previous mentioned Tri club folks and cheered them on. I was just focused on running never thought about how close I was to getting a PR until mile 9 (the only split I remember) 1:00:14, at that point I was averaging about 6:42/miles. For a moment I thought I should pull back but only a moment :-) , I check my HR again and kept going. Now we were catching a bit of a head wind which make it a little chilly again so the previous unzipped shirt and gloves tucked in my shorts where returned. I never felt I was pushing too hard, I was relaxed and controlled. I hit mile 11 and realized wow this is going to be an under a 1:30 half marathon. I played cat and mouse with a guy for the last two miles but I wasn't too worried I just stayed comfortable and ran. Before I knew it I saw the last turn prior to crossing under the bridge to the finish. I kicked it up a bit in attempt to catch the guy in front but wasn't enough ground left to catch; crossing the finish line at 1:28:24 (10th Overall and 6th in my Age group (30-39M). I grabbed a few cups of water and started running back to see some of my fellow tri club folks.
It was a Great Day and a Great Race at the Inaugural Super Half Marathon. Awesome job by Pikes Peak Sports and Pikes Peak Road Runners.
Cheers
Nate
Saturday, February 4, 2012
Training 14 Weeks to Go
Well another week down and I think the reality that the race is coming close hit me this week. Only 3 months left and it will be time to see if I can rely on all this training to carry me through one of the toughest Ironman Courses. I started this week labeled more of a taper so my volume is much less then last week or the week before. Mostly due to the Super Half Marathon that I am running tomorrow. So let review the week thus far:
Swim: Longer work outs this week. Two of the work outs were 2850 yds which took me about 50 minutes to complete. Starting with my warm up 500 yds with drills then into the main set: 10 x100 yds, 5 x200 yds (faster then first set) then 5 x 50s (as fast as I can) followed by a 100 yd cool down. I stayed pretty consistent though both work outs averaging 1:30-1:34s on the 100s, 3:04-3:08 on the 200's and quick :34-:36 50s. Friday I did my endurance swim, (due to the weather we had come through) found it was me and only 2 other people at the pool Friday morning. Needless to say didn't have anyone in the lane with me to push harder and with ended up with 2800 yds just over 45 minutes. Totaled the week with 8500 yds and I am feeling much better about my swim.
Bike: Business as usual at my progressive cycling class, as difficulty continues to increase we are going to sprints on climbs and flat out sprints. Other wise I only had 4 hours on the bike so with some added time at my class I had a 1:40 to do on my own. So did a small brick at the gym on Friday 40 mins on the spin bike then went upstairs for an easy run on the treadmill. With the below 30 degree temps and 30 mph winds I figured this was the best option. Today I decided on an easy spin on my trainer which I moved in the house now (thanks to the sale of the Bow Flex). So it is a little bit more inviting then going out the garage. Totaled only 58.6 miles on the bike this week about half as much as I usually do but hopefully it will pay off on my run tomorrow.
Run: Started my run week off with a quick 45 minute run. Which I ran on the course for the Super half. I had planned to run 22:30 out and turn around at the pace I felt comfortable with. Which ended up being at about 80-85% of my heart rate max. I was able to maintain a 6:59/mile pace and ended up with a heart rate average of 154. Ran 6.44 miles in 45:01, wow I was happy. As a not so famous sports caster would say "Boom, goes the dynamite!!"I plan to go in to my race tomorrow with the same mind set and strategy. I had another 60 min run on the schedule this week but after Tuesday I opted out of it. Why ? I figured I want my legs to be fresh and ready to run. So I did an easy run on Friday as mentioned earlier. Only had about 9.45 miles for the week plus another 13.1 tomorrow. Still less then normal but most of my distance this week will be sub 7:15/miles. So less volume but more intensity.
That wraps up my training for the week. Tomorrow I will post my race report for the Super Half. Next week is considered a recovery week. It will be hard to maintain lower volume for two weeks in a row but I know the week after will be back up in volume so give the body (and family) a break.
I will post my race report tomorrow, hoping to break my 1:37:07 Half Marathon PR (Personal Record).
Cheers,
Nate
Swim: Longer work outs this week. Two of the work outs were 2850 yds which took me about 50 minutes to complete. Starting with my warm up 500 yds with drills then into the main set: 10 x100 yds, 5 x200 yds (faster then first set) then 5 x 50s (as fast as I can) followed by a 100 yd cool down. I stayed pretty consistent though both work outs averaging 1:30-1:34s on the 100s, 3:04-3:08 on the 200's and quick :34-:36 50s. Friday I did my endurance swim, (due to the weather we had come through) found it was me and only 2 other people at the pool Friday morning. Needless to say didn't have anyone in the lane with me to push harder and with ended up with 2800 yds just over 45 minutes. Totaled the week with 8500 yds and I am feeling much better about my swim.
Bike: Business as usual at my progressive cycling class, as difficulty continues to increase we are going to sprints on climbs and flat out sprints. Other wise I only had 4 hours on the bike so with some added time at my class I had a 1:40 to do on my own. So did a small brick at the gym on Friday 40 mins on the spin bike then went upstairs for an easy run on the treadmill. With the below 30 degree temps and 30 mph winds I figured this was the best option. Today I decided on an easy spin on my trainer which I moved in the house now (thanks to the sale of the Bow Flex). So it is a little bit more inviting then going out the garage. Totaled only 58.6 miles on the bike this week about half as much as I usually do but hopefully it will pay off on my run tomorrow. Run: Started my run week off with a quick 45 minute run. Which I ran on the course for the Super half. I had planned to run 22:30 out and turn around at the pace I felt comfortable with. Which ended up being at about 80-85% of my heart rate max. I was able to maintain a 6:59/mile pace and ended up with a heart rate average of 154. Ran 6.44 miles in 45:01, wow I was happy. As a not so famous sports caster would say "Boom, goes the dynamite!!"I plan to go in to my race tomorrow with the same mind set and strategy. I had another 60 min run on the schedule this week but after Tuesday I opted out of it. Why ? I figured I want my legs to be fresh and ready to run. So I did an easy run on Friday as mentioned earlier. Only had about 9.45 miles for the week plus another 13.1 tomorrow. Still less then normal but most of my distance this week will be sub 7:15/miles. So less volume but more intensity.
That wraps up my training for the week. Tomorrow I will post my race report for the Super Half. Next week is considered a recovery week. It will be hard to maintain lower volume for two weeks in a row but I know the week after will be back up in volume so give the body (and family) a break.
I will post my race report tomorrow, hoping to break my 1:37:07 Half Marathon PR (Personal Record).
Cheers,
Nate
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