Half Ironman Training with Eric - Page 4

emartin10 · 05-16-2006, 12:43 PM

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 · 05-17-2006, 10:57 AM

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 · 05-18-2006, 11:55 AM

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 · 05-18-2006, 12:33 PM

Quote:

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 · 05-18-2006, 12:38 PM

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 · 05-18-2006, 10:18 PM

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 · 05-19-2006, 12:19 PM

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 · 05-20-2006, 06:33 PM

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 · 05-22-2006, 03:17 PM

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 · 05-22-2006, 04:00 PM

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

emartin10 · 05-22-2006, 04:07 PM

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 · 05-22-2006, 04:19 PM

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 · 05-22-2006, 04:48 PM

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 · 05-22-2006, 08:15 PM

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 · 05-23-2006, 03:50 PM

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 · 05-23-2006, 05:24 PM

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 · 05-23-2006, 05:55 PM

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

Og.

emartin10 · 05-23-2006, 06:53 PM

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 · 05-23-2006, 07:17 PM

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

finboy · 05-24-2006, 09:07 AM

Quote:

Originally Posted by 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

Exactly.

Jerk.

emartin10 · 05-24-2006, 08:57 PM

Well thanks for the compliments guys. I'm still a bit disappointed, but I'll get over it

Today's training was pretty easy. 1 hour on the bike alternating big ring and small ring work. I hate big ring work, but it's growing on me.

The swim was quick:

WU: 200 swim, 200 kick, 200 pull
Set: 16x50 (Descending in sets of 4, so the 1st 50 is all out, 2nd is a bit easier, 3rd is easier, 4th is very easy, repeat 4 times)
Cooldown: 200 easy

Nutrition has been pretty good today, except for a cookie at a clients house. But it was good

.

E

emartin10 · 05-25-2006, 10:50 PM

Looooong swim today. It was a good one though:

WU: 300 swim, 300 kick
Set: 1750 RPE 4
Cool down: 4x50

I think I overate a bit today, but I'm alright with it. I'm learning that my body gets hungry, and if I don't feed it, I start feeling faint or weak. So I'm listening to my body more lately, which is good. That's how you figure out when to shut 'er down.

Tomorrow is Friday, I'm stoked. Hope you all have a great Friday! 1 day for Fish, 2 for OG!

E

finboy · 05-26-2006, 02:01 PM

You're swimming workouts are inspirational, sir. Next week, it's all about the swim for me...gonna do some drills! Enjoy your weekend, E.

emartin10 · 05-27-2006, 08:01 AM

Hahaha, thanks man! Get in the pool!

E

emartin10 · 05-27-2006, 04:23 PM

Today was brutal.

I took my girlfriend's yoga class this morning, which was great for me to loosen up my legs a bit. Then the fun began:

30 minute run (ran just over 3.5 miles). Got home, transitioned in the living room, then off on a 60 minute bike ride. I don't think I've ever been so pissed off on the bike in my life. I had about a 10 or 15 mph wind in my face (anyone who's done that knows how bad it is). Just to get your head around how bad it was, I was averaging 9 mph for about a 4 mile stretch. On the way home, I was averaging 35 mph. It was that bad.

So after the bike, I transitioned in my car on the way to the pool for a 20 minute, 1200yd easy swim. I'm really glad the swim comes first in triathlon, because I was really dead in the water.

So my first brick of the summer was freaking hard, but good.

E

emartin10 · 05-28-2006, 05:12 PM

I had a long swim today, longest I've swam yet!

Warm Up: 2x75, last 25 in each was backstroke
Set: 4x750, RPE 5
Cool Down: 50 swim, 50 kick, 50 swim

I'm toast. My nutrition was a bit subpar today (but not bad at all!), so I think that might be part of it. My body really needs nutrition to be top notch. Anyway, another week done!

E

finboy · 05-29-2006, 08:44 AM

That was a hell of a brick, E! Great job on the workouts.

emartin10 · 05-29-2006, 06:52 PM

Memorial Day - thanks to all the troops that have and are still serving today that allow me to have the type of day I did. The sacrifices you make are truly appreciated. Thanks guys and gals!!!!

I rode for 1h 15m today - nothing too special. Just keep the legs spinning, and had about 4 or 5 intervals of big ring work.

Then I played 9 holes of golf. Gotta cross train

(I shot 46 on 9 BTW)

Then to the pool. Here's what it was:

Warm Up: 100 swim, 100 pull, 100 kick, 100 swim
Set: 8x100 (25 Easy, 25 Build, 25 Easy, 25 Hard)
Cool Down: 3x50

Now I'm making some 93% lean burgers, baked sweet potato fries, steamed broccoli, and a glass of red wine and getting ready to watch some baseball and basketball. Great day. Great day indeed.

E

emartin10 · 05-30-2006, 12:02 PM

Just got back from my 60 minute tempo run, here's what it looked like:

10 minute warm up
40 minutes tempo (5 x 6 min. tempo, 2 min. recover)
10 minute cool down

Ran about 7.2 miles, which is much quicker than I've been running lately, so I'm happy about that. I was trying to find a good pace for my sprint tri coming up in a few weeks - I'm hoping to run that at about a 7:15 mile pace - but we'll see how it comes out.

It's weird, but that's all the training I have for today. I'm going to stretch good, ice, and sit in the hot tub tonight. Keep my recovery habits up!

E

Ogedei · 05-30-2006, 12:38 PM

I've been training for my race since xmas. Now that it's done and I don't have a replacement lined up. I feel very aimless.

BUT I went swimming this morning.

I ran a couple of 25m swim lengths with a 5 stroke per breath pattern.
16strokes per 25m length @ 30s. I can maintain it at 35s for about 75m before I am out of air, but my goal is to get my swim time to close to or at 30secs continually per 25.

So I guess I have some goals.

So I can totally empathize with it feeling weird that you had very little to train for today.

Good luck on that sprint, is there a website up for it?