Hangin' Loose

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