Half Ironman Training with Eric

[emartin10]

No, the first tri is a sprint (June 18), second is an oly (July 23), third is the Half (August 13) and fourth is a sprint (August 27).



E

[emartin10]

Another easy (recovery) day. 30 minute swim:

5x200 (50 Easy, 50 Build, 50 Easy, 50 Hard)
150 easy

30 minute spin to work today. My new job is great. I'm a bellman, and not only am I making good cash tips, but I'm lugging suitcases up stairs, pulling heavy carts full of luggage and boxes, and just running around a hotel. It's very active, which makes it great. I'm stoked!

Happy hump day all. And remember:

Swim, Bike, Run, yeah so much fun! Here comes the morning sun...

E

[emartin10]

I'm digging this recovery week thing, but I hope it doesn't kill the motivation. I had a 30 minute run this morning with strides every 5 minutes, and my legs felt like BRICKS. It was tough. I'm not sure why, I was fueled just fine. Maybe just sleepy, I don't know.

I just got back from a 30 - ish minute swim:

4x300 - 300 swim, 300 kick, 300 pull, 300 swim

Good workouts, and now I'm off to work. Almost made enough yesterday to buy some aero bars, and hopefully I'll be able to get a roof rack for my bike. Oh...wait...bills. Dammit.

E

[Ogedei]

Originally Posted by emartin10

I'm digging this recovery week thing, but I hope it doesn't kill the motivation. I had a 30 minute run this morning with strides every 5 minutes, and my legs felt like BRICKS. It was tough. I'm not sure why, I was fueled just fine. Maybe just sleepy, I don't know.

I just got back from a 30 - ish minute swim:

4x300 - 300 swim, 300 kick, 300 pull, 300 swim

Good workouts, and now I'm off to work. Almost made enough yesterday to buy some aero bars, and hopefully I'll be able to get a roof rack for my bike. Oh...wait...bills. Dammit.

E

Meh I feel for you I can't even afford tri-shorts. I bought semi-slicks instead. Stupid going back to school.

[finboy]

When you swim a 'pull', are you using one of those buoys between your legs and pulling with arms only? I was just thinking this morning that I need to do swimming drills if I ever want to improve, but the pool I swim in isn't as conducive to drills as a traditional pool, plus I just don't like the idea!
-fin

[emartin10]

Yeah, just a buoy in the legs and off you go. I always think it's a worthless drill until I get my legs back and see how much faster I'm going. My least favorite drill of all time is one armed laps. UGH!

E

[emartin10]

Recover this...

I just had a good 60 minute spin, and pushed it a little more than I probably should have. It said mix up the big and small ring, so when I was in the big ring, I hauled ass. I tried to go about 5 minutes big ring, and my last 5 minute push, I held it over 25mph for the entire 5 minutes, so I'm stoked about that. Flat riding has been a problem for me, so I'm really working hard on it.

That's all for today.

E

[emartin10]

What a great day it was up here! 80 degrees and sunny, I couldn't just swim.

I went for a 60 minute run - ran 6.95 miles. I'm getting disappointed with my pace, but I'm learning that I need to go an easier pace if I'm going to finish 13.1 miles. I'll push a 7:30/mile pace in my sprint and oly, but my HIM might go all the way to 9:00/mile or so. It's weird to make that connection.

I just got back from a 1000m time trial in the pool. Since my pool is yards, I had to swim about 1100yds (I just found this out today ). So I swam 1100 yards (1000m) in 15 minutes 19 seconds. I'm not thrilled with this time, but it'll do for now. I'm shooting for around 30 minutes in the water for my HIM, so I still have some work to do in the pool.

Anyway, off to have a big bowl of pasta with ground turkey breast and a beer. Have a great Sat. night!

E

[emartin10]

I started a very swim focused week today. Here's the workout:

Warm up: 4x150 (swim, kick, pull, swim)
Set: 1650 ladder (275, 250, 225....down to 25)
Cooldown: 200 easy

Good swim, but I know I'm going to be sick of the pool on Sunday. I have 6 swims this week, so I better grow some gills!

Stoked for Fish and OG as this is race week for them. Kick arse boys!

E

[finboy]

I'm sure I could look it up somewhere...but what is the 'ladder'?

[emartin10]

The workout was as follows:

275, 250, 225, 200, 175, 150, 125, 100, 75, 50, 25 = 1650

So I did one of each, starting at 275 and ending with a 25. It was actually pretty tough, much harder than it looks! It was good.

[finboy]

Is there a specific stroke for each distance...or some amount of rest between each? Sorry, I'm kinda dense...don't get it.

[emartin10]

Yeah, there's about 10-15 seconds rest in between. It's just a different way to get a 1650m workout. It's similar to interval training I suppose.

E

[emartin10]

May 22, 2006 - Nutrition

Here's the food intake today:

Brekkie: 1 1/2 cups oats, 1/2 cup strawberries, 1/4 cup blueberries, 1/2 medium banana, 1 scoop whey protein with 2 cups 1% milk

Snack: WW Toast w/ 1 tbsp Hummus, 1 apple

Lunch: 2 cups WW pasta, 1 cup marinara sauce, 1 cup spinach, 6 oz ground chicken breast, 2 tbsp olive oil

Snack: Clif Nectar bar, orange, and Skim Milk Latte

Dinner: 2 cups risotto (1/4 zucchini, 1/4 green bell pepper, 1/4 cup cooked spinach, 1/4 carrot, 2 slices onion, 4 oz broccoli, 2 oz criminin mushrooms, 1 oz oyster mushrooms, 4 oz 93% lean ground beef, 2 oz organic low fat cheese), 2 glasses red wine

Pre-Bed Snack: 1/2 cup cottage cheese, 1 scoop whey protein

[emartin10]

It's a very overcast, rainy, cold day up here, so I had to alter my training up a bit. I still got my swim in as follows:

WU: 400 continuous (last 50 in each 100 is kick)
Set: 9x100 (Easy, Build, Easy, Hard)
Cool Down: 6x25

It's a bit too cold and wet for a bike ride, as was originally scheduled, so I moved today's bike to Thursday and moved Thursday's run to today. So, I did a 30 minute run with strides every 5 minutes. Ran just over 4 miles.

Not a bad day.

E

[finboy]

Good job with the swim and the run. Your first tri of the season will be a walk in the park for you, bud.

[Ogedei]

Nah, he should just work hard and have a really good finish time!

Og.

[emartin10]

I'm going to go hard enough to puke. I have to beat one of my buddies, he ALWAYS kicks my ass. I at least want a respectable time against him!

E

[Ogedei]

If it makes you feel better your 15min time in the pool for 1km is close to twice as fast as my 500m time, since I do that in about 13mins.

jerk.

Og