Hangin' Loose

AM-Went for a swim this morning.  Did 300 WU and then 8 x 50 then 50 CD.  Finally feeling better.  Been fighting a sinus infection/cold for 3-4 weeks.  Got some meds in me and feeling better.  Str training tonight.

PM-  Hit the gym for some str training.  Spent 45 mins hitting back, chest, tri, legs and core.

Will be doing a stress test on a treadmill tonight.  This should be interesting.  Since I dont feel in that great of shape right now.

 Went and did the stress test on the TM.  Went well I think.  I guess the av. time is 17 mins.  And I ended up doing 20 mins.  It was rather tough.  Every 3 mins she would up the incline or speed or both.  Started out at 2% incline and 2 mph.  Then 3% and 3. 4% and 4 so for every 3 mins it would get tougher.  Got up to I think 6% and 6 mph I believe for 2 mins before I was spent.

Guessing on the distance since it was indoors on a spin bike.  It was a good ride.  My glutes were still sore from that Mon workout.  But felt better after warming up.  Got to get in some more miles and time in the saddle for that race coming up in just over a month.  100 miles sounds like its farther and farther each day.  As the race approaches.

TT 1 hr

Had a great swim this morning.  Felt like a small break through.  Goal was to swim 1200 today.  With 300 warmup 200 cooldown and 50s inbetween.  At about 10 into the 50s I started to feel a bit more relaxed.  Maybe because the 8th one I felt like I was going to drown again taking in a bit of water.  And all the coughing that went on for a few.  Start to focus on slowing down and making sure I was getting my air I needed and was relaxed.  So coming into the 13th one I was feeling more relaxed and decided to go for a 100 for the first time.  And well I did it!!!  It was so cool and felt really good to be able to hit that small milestone. 

TT 54:21

7am Went for a group run on the Porter Rockwell Trail this morning.  Ran for 7 miles.  Felt pretty good for the most part.  Went out a bit fast and slowed it down for the return trip.  Meet with a few people training for half IMs, sprint, olympic and marathons.

1:30pm  Went for a ride on the legacy parkway with my wife and her friend Liz.  Looks like they extented the parkway in both directions.  Went to the end of it on the North side.  And didn't find the South side end.  Heard it was only a mile or so longer.  Got to get more time in the saddle for the race coming up in 5 weeks.  Need only to times what I did by 4.:)

AM-  Early morning swim again.  Seems we are getting better or something.  Since we finished alot ealier then I thought we would.  But I think we will still stick with going at this time.  Since I believe they will be getting longer and we need to avoid that class at 5:45. Did 200 WU 4 x 25, 4 x 75, 2 x 100 with 20 RI then 200 CD.  Only felt like once I almost drowned myself in the WU.  Got to remember to breath only when my heads out of the water.:)  Felt like I took in alot less water today too.  My tummy is feeling much better today after the swim since I didn't swallow much if any.  TT 40ish

Did a time trail ride.  With a 15 min warm-up and then 30 mins on a flat road.  And 5 mins cooldown.  Was kind of tough.  I was able to keep right around a 20.1-2 speed for the ride and 85 cadance.  I think my av watt was 210 range and like 163 av heart rate.  Tons of stats on that computrainer.  Just not sure what all of it really matters or not.  My legs were still a bit sore and tender bottom starting out.  Good ride overall.

Ran after work today.  Weather wasn't to bad.  Shorts and a shirt.  Had a strong South wind so first mile was with a tailwind.  Ran with my wife the first mile and then finished up with my 4 mile uphill downhill loop.  Feeling really good with the last mile.  Pushed it and was able to stay relaxed.  Good to feel fast again even if it was for only a mile.:)

Mile 1 10:25

Mile 2 9:35

Mile 3 8:40

Mile 4 7:14

AP 8:59

TT 35:58

Early morning swim got to love it.  Making some good progress it would seem.  Today is 400 WU 7 x 100 with 15 RI and then 100 CD.  Wow that was tough but very cool.  Since it was like just last week I did my first 100.  The last 2 were tough though.  And the last one about 20yards into it started to get a foot cramp.  Stayed relaxed and kept going.  Was good to get that one done.  This was a big confidence boost swim.  Just really slow it seems still.  But getting in the distance.

1200 y

TT 47:16

Early morning run.  55 degrees with a breezy from the south.  So just about perfect that way.  Just getting in more base miles.

Mile 1 9:34

Mile 2 8:36

Mile 3 8:41

Mile 4 9:18

Mile .73 6:48 (9:22)

TT 42:58

AP 9:06

Went for a ride out in some windy weather.  Was kind of crazy for the first half of the ride.  Since it was into a headwind.  Normally we hit around 17+ going out.  We were struggling to keep 12.  And when a big gust would hit it would reduce us to 10.  So it was a longer for say ride for the distance.  But still a very good ride.  Wish I could of been out there longer.  But another 20+ miler and 1 1/2 hr ride is still good.  Need about 5 times more of that for the race.

TT 1:32

Swim baby swim.  Starting to get a bit more speed in my swim.  400 WU then 4x100 4x50 4x25 RI 15 100CD.  The first 2 100s wereabout 30 secs faster then what I did on last week.  Yet it was tough.  Felt pretty good for the most part.  And happy it was over so much faster then before.  Next swim workout will be a beast.  But I wont need to push it so hard.

TT 46:39

Went to the gym for this run.  Got to love the treadmill.  Warmed up at a 6.0 pace then kicked it up to 9:15 after half a mile.  At 1.5 miles kicked it up to 8:30 pace then at 3 miles up to a 7:30 pace for half a mile then back down to 9:30 for the last half mile.  Kind of all over speed wise but felt good.  Looks like those shoes are about shot though.  Will need to pick up a new pair.

TT 35:50

AP 9ish

Went for a nice ride with Patrick. Work went a bit long so I didn't get in as long of a ride as I wanted. But still got in a longer ride. Rode down to the temple then 12600 s. Up to Herriman high and then to 111. Down new bingham to 90s and back home. Wind wasn't to bad really. And temp was good had a good time. Time in the saddle.

D- 22.44

TT- 1:25:27

AS 15.76

AC 61

Max speed 38.21

Went for a run outside.  Just a 3 miler is what the training called for.  Went out easy and tried to pick it up for each mile after that.  Legs feeling good.  MrsFit went for the run too.  But ran it at her paces.  43 degrees with a 5-7 mile breeze.

Mile 1 9:34

Mile 2 8:54

Mile 3 8:17

TT 26:46

AP 8:55

AM-  Early morning swim.  Tough workout.  That didn't go as prescribed.  Had a 500 in there.  Did like 200 before panicing.  Got some good advise from my wife on keeping track of each lap.  And finished strong for the last 150.

PM-  Really felt like I had to get in my bike ride today and go as long as I could.  Went with Patrick and had a good long one. Did it in 2:22:46.  Getting more time in the saddle and bottom was good.  Legs were a bit spent from the hill climb up to the coppermine entrence.

Went and paced Jeff and Richard at the buffalo run.  They were doing the 50 miler so I got there at 10 to help out.  Finally found them at mile 28 aid station.  And kept cheering them on every mile or 2 till 38.7.  Where it was my turn to get in there and help out by pacing.  At this point Jeff was really suffering and it was his first ultra.  Richard was like 10 mins ahead at least and looking good.  Had a good time running with Jeff though.  Pace was slow though.  We would walk the hills and run the flats and down for the most part.  There was some really technical parts too that we just walked through.  I told him 4-5 miles out that the plan was to finish strong for that last mile.  Since he would remember it most.  Needless to say the last 2 miles we were running.  And the last mile was his fastest at a 7:30 pace.:)

TT 2:44

Changed up my training plan.  We decided to change it from the sprint training to training for a half in Sept.  Which would give us 24 week build up.  Kind of looked like the same training we are already doing.  But just a build to the farther distance later.  Which is just what I wanted.  Also changed it up from the 2 2 2.  Which is a balanced 2 workouts of each.  To 3 2 2.  With the 3 being swimming to work more on my swimming.  This training plan is great so far.  Well so far so good being the first one.

400 wu  Set 1 2x(50 with fist then 50 normal) RI 20  4 x 50 golf swim keeping track of strokes RI 20  Set 2 4 x 100 RI 20  200 cd

Guessing 50 mins or so for this one Didn't start it till I was like 150 into it.  Was a tough workout.  Breathing was good just need to relax more.

STR- Not that it is much but did 20 mins of str training with bands.  Hit tris, bis, chest and legs.

AM- Did 3 miles at the gym.  Kind of a easy workout.  But its the start of a new training program.  .5 at 6 then .5 at 6.5 and next 2 miles at 7.  Got a good sweat going.

PM-  Went for a ride with Patrick.  Feeling the pressure of the century ride just over 2 weeks away closing in.  So went for a longer ride then prescribed.  Felt good on the ride.  We had a headwind going out.  Which slowed us down.  But coming back at parts boy could we just fly.:)  Felt pretty good on the ride.  And handled the hills good.

TT 1:18:10

AS 16.5

AC 69

Max 37

TD 21.5

AM- Short Swim this morning only 750. 400 WU 2x(50 finger drags + 50 normal) 50 sprint pace 100 CD

TT 25:41

Felt hurried today.  Like I wasn't relaxing very well.  During the finger drag part though I was most relaxed.  And felt the best pace wise.  Got to relax more.  The sprint was tough 1:15  Much faster then my normal pace.  But good way to finish off the short swim day.  Fri workout is the long.  And I might need to get up even ealier.

PM-  MrsFit didn't go for the ride last night.  And still needed to get in a ride.  She has a 8 miler scheduled that we decided to just do the out and back to the temple.  So a 12.5 miler.  Felt pretty good for me.  The wind was goofy again for this ride.  Not sure what direction it was really coming or going to on the ride.  Was kind of odd.  We had a few issues too with our handle bars drooping again.   Might need to get some new ones soon.  MrsFits is always giving her grief. :(

TT 47:00

12.5 miles

AP 16

Early morning run.  Slight breeze from the north.  Kind of chilly but still about right for the run.  Felt a bit tired might be from the 2 doubles I did the last 2 days.  But got out for the longer run.  Though 4 miles isn't really a long run to me.  It will be later in the plan.  So I pushed it a bit more then I normally would or at least have in the past few months.

Mile 1 9:21

Mile 2 8:36

Mile 3 7:45

Mile 4 7:54

AP 8:25

TT 33:38

Medium Swim today.  Which from the looks of it is a long endurance swim for the meat of it. 300 WU 700 straight freestyle 150 CD.  Yeah see 700.  Last week I attempted a 500 before that 100 was my longest.  Sure I did 7 of those but with breaks in between of 20 secs.  So last week crash and burn on the 500.  I did learn something in the last 150 from my wife.  On how to count, stay relaxed and focused.  So I just tried to stay relaxed and counted.  lap 2 I was thinking oh boy 26 more to go is all. LOL  Suprisingly I kept going.  Only took like 2 very short breaks to fix my nose plug that I am not counting since it took like 2 secs.  BUT I MADE IT!!!  700 OH YEAH!!!!  Big jump from my 150-200 that I have done before to 700.  Feeling very good about it.  And more relaxed on the swim.  I dont know if it makes sense or not.  But I felt the water more and my movement through it more today.  Feel like I hit another big milestone today. 

TT 40:20

3:31 AP for the 100

Needed to go long today to get ready for the race in 2 weeks.  Started out wanting to go only 50-60 and ended up going 70.  It is the farthest I have gone so far.  Since my longest is only 35.  Legs felt great overall.  Wind going out and tailwind for the ride home.  Rode out past the marine at saratoga springs.  By like 5 miles or so.

TT 4:12:30

AS 16.7

AC 70