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Alright boys and girls - here we go. JP and ODB have okayed me running a HIM training log in this section of the forum, although, it's subject to move if need be. So here it is, the HIM training plan. I'm working on a program from Beginner Triathlete.com, and keeping my workout log there as well. I want to get it going here as well just to add a different dynamic to this section of the forum - and allow some folks who haven't seen a tri training plan really take shape to see one. The program utilizes RPE (perceived effort) as a baseline for training, 1 being lowest, 10 being the hardest.
Today is Day 1, and unfortunately, I'm having to alter the plan already. I'm visiting family in Steamboat Springs, and it's snowing today, so that rules out a swim in the only pool in the city which is outdoors. So it looks like the scheduled swim today will either have to be made up on Thursday or just skipped. Not the greatest way to start the program, but such is life.
I did follow through on the 40 minute run today, RPE 3, but the RPE ended up being about 5 due to the altitude in the moutains, and the fact that I'm still getting back from altitude.
I am working on finishing up a nutrition plan for my training, and it seems that the hardest part is going to be getting the calories in. I'm doing alright today, but now, I must go eat like a horse.
Thanks to JP and Joe for letting me run this here, I hope everyone gets something out of it.
I traded the 30 minute scheduled easy run today for an hour of snow shoeing with the GF. It was just as intense at some points hoofing it up some of the hills. Good workout.
I jumped on the bike after a quick break for an hour spin - and worked (as told to in my plan) in the small chain ring for the whole ride. It was freaking cold on my toes, but everything else was just fine.
Diet is going well today, very balanced on the macros, with a bit of an emphasis on the carbies and I'm actually getting some calories in. My sleep and stress levels are great as of now, but that will change in the near future I'm pretty sure. But, I'm going to take advantage of the rest while I can get it.
60 minute easy run today (RPE = 3). Finished it with no problems really, my right ankle is tightening up a bit, so a good stretch should help, followed by a hot tub soak. I'm still battling the stomach cramps when I'm running, but today was good. I didn't eat too much before my run - so I think that helped.
Tis all for today, I feel like a slacker with only one workout planned. Ah, better enjoy it.
Swimming in the snow, ah, what fun. Quick workout though -
Warm up: 4x75m - last 25m of each is backstroke
Main: 3x400 - 1st is RPE 1, 2nd is RPE 2, 3rd is RPE 3
Cool Down: 150 easy (and a bit of snow falling on you cools you down real quick)
And people think I am nuts for swimming in the morning. At least I am not swimming in the snow!
Og.
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
Ah, what a freaking beautiful day. It's about 65 on the Front Range, and me and some buddies who I haven't caught up with for a while went on an hour and 15 minute ride. Easy ride, just a few hills (for those Colo folks, we went to Cherry Creek Res). It was a great ride.
Another great day down in Denver! I got out and got a brisk 45 minute "recovery" ride in - but I threw in a few hills for good measure. Nothing special, just good, beautiful, Colorado road biking. Life is grand.
Oh, and in terms of my body after my first official week of HIM, I'm sitting at 167, right about where I started. Not too sore, not too tired, not burned out. Can't complain at all!
I am in complete awe (and a little disgusted at the same time) I really need to learn to swim correctly. Yuh, that's right behind fly fishing, belly dancing and MTB technical skkiiillllsss on my list of things I really need to learn. Why can't a triathlon be running, biking and roller blading??? Just thought I'd let you know that reading this makes me alternate between inspired and feeling like a lazy pig. Oink. But mostly I'm impressed. :p
__________________
The difference between 'involvement' and 'commitment' is like an eggs-and-ham breakfast: the chicken was 'involved' - the pig was 'committed'.
I haven't been able to swim for a couple of years because of elbow and shoulder problems.. but I'm going to try pretty soon. That'll be the test to see if everything is good now.
ODBSGIRL.. belly dancing.. I had seen belly-dancers in Istamboul and promised myself I'd learn when I was 50.. didn't have time to.. but it's still on my list.
EMARTIN It's good to read your log.. you really seem enthousiastic
are you being treated for you knee?
Belly dancing sounds like a good goal, I'm sure that ODB will really enjoy that one!
Mary - nothing yet on my knee. It's been a nagging little injury since I was little, and it really only flares up when I'm riding my bike up hills, so I make sure to ice it well after that. No clicking, no rough rubbing in there, I think it's just sore from use (my famous last words). Icing it really helps, and a little quad and hamstring stretching before and after my rides and runs usually takes care of it.
Have a speed workout planned in the pool today, should be fun...
Warm up: 5x50 - working on different breathing patterns
Main: 2x500 - 1 is RPE 4, 1 is RPE 6
Cool Down: 250 easy
I was sucking wind after that Main set. It was good, and I was in and out of the pool in like 40 minutes. Fast 2000.
I am hungry, and eating, like never before. I'm trying to harnass it a bit, and am back to logging my food a bit more. With this hunger, I have to make sure I'm not over eating for my training. It's so easy (and has happened) to look at something sweet or not clean and go "Meh, I burned 2000 calories today, I can eat it." I'm struggling with it, I'll keep you all updated...
Hey Scott -
My race is August 13th in Boulder, Colorado. So I am 18 weeks out as of right now. And yeah, I will be weight training. I'm trying to get a good solid base of training in right now, and figure out timing, as training while starting a business can get tough. Once I get a more solid schedule (looks like around week 4 or 5 of training) I'll reintroduce gym workouts. As of now, I'm doing 2 solid bodyweight routines per day.
And here's todays workout:
Swim:
wu: 300 continuous
main: 10 x 100 descend 1-5 and 5-10
cd: 200 continuous, alternate 50kick, 50 swim)
Bike:
45 min spin on the trainer. The middle 25 minutes were sprint, spin intervals.
Hey all - just checking in here. I missed a day of logging due to traveling here to Little Rock, but still got a workout in. Kaiser led a very good spin class at JP's gym yesterday, so I got a great ride in. It was a treat to take the class with Lou, RacerBill, and AZDon as well, so all in all, a great day.
Today was an off day, but listening to Bill talk was incredible. He showed me a few active stretches and mobility exercises I will surely be putting to use before and after my rides and runs. It turns out that my hip flexors are very tight and need some work, so that's my big to do.
Have a long hike and bike ride planned with Joe and the gang here tomorrow before I head back to the land of snow and cold to continue my training. I'm enjoying the off day and I think my body is too.
So as has been discussed numerous times already, my training yesterday was about 5 hours on the mountain bikes in Little Rock. It replaced an hour and a half training ride I was supposed to take, and it was much funner than the alternative!
I landed at about 8 am Denver time (woke up at 3:30am Denver time) and headed straight to the pool to get a swim hammered out. It was a mental toughness day in more ways than one, as I was exhausted and the set was 4x500 meters. It whipped my ass.
I drove straight to Steamboat from the pool, and had a 40 minute run scheduled, but was just too tired to get it in. So I'm going to double up on Wed. and pair that run with the swim I had scheduled already. Shouldn't be too bad.
Congrats to finboy for nailing the first tri of the season on the board. Many more to come I hope!
It's so easy (and has happened) to look at something sweet or not clean and go "Meh, I burned 2000 calories today, I can eat it." I'm struggling with it, I'll keep you all updated...
I know very welll what you mean.. for me it's like "I DESERVE to eat it"
Thanks all! Mary, my diet is coming around, but the fact that we're still living out of suitcases, and I can't set up my kitchen is making things pretty difficult. Hopefully, we'll figure out our path and find a place to live this week.
I just got back from a cold run. It's raining and snowing here, and it's around 40 degrees or so. Luckily, I only had a 30 minute easy run planned this morning, and I'll try to get a 60 minute ride in today too. If it's too wet or too cold though, I might skip it. I hate skipping all these workouts, but I think right now I'd rather focus on staying healthy and if that means bailing on a ride in the cold and wet, then that's probably what I should do.
You are an animal my friend! Sorry about the lousy training weather. It's going to be 80 degrees and sunny here today. Of course, I'm stuck inside all day with work and meetings but I'll make up for it later. Let us know when you get that bike for your girl...
__________________
The difference between 'involvement' and 'commitment' is like an eggs-and-ham breakfast: the chicken was 'involved' - the pig was 'committed'.
Alrighty. The weather turned a bit for the better yesterday afternoon, so I got my bike ride in. 50 minutes on the road, spinning a big ring about 50% of the time. My legs are fried today, so I'm happy. I've been doing my Bill Hartman stretches, and boy do they help. The man is incredible. I swam today, as follows: Warm Up: 5x50 (evens 100% all out, odds recovery, 10s between each) Main Set: 3x400 (1 RPE 3, 2 RPE 4, 3 RPE 5) Cool Down: 200 easy Done and done. I logged my nutrition yesterday, and I ate 4400 calories, and burned about 1200 on the workouts, so I'm doing alright. Today will be much less eaten and burned, so I'm happy with how the diet is going. Ta for now! E
60 minute death march today. I ran and it felt like crap. Lungs won't fill up, ankles are sore, heartburn, and the iPod crapped out. At least it was about 72 and sunny or I would have turned around and walked home. I'm going to go have a beer and a shrimp cocktail, enjoy the weather, and chalk that one up to a loss. E
Damn, buddy...that's a bummer. Hey - at least a death march isn't sittin' on the couch eatin' potato chips! Ooh, that sounds good. Hope the beer and shrimp were good...next workout is bound to be better.
Better than the day before. I figured out why I'm having trouble breathing. I've been working on cleaning a basement out for the local Arts Center, and have been breathing in dust all day. Being an asthmatic, that's a bad thing, and due to it have been sucking wind for the past few days. Need to start wearing a mask or something around all that dust!
Okay, update time! Sunday (Easter) - I rode some rolling hills for about 90 minutes. Great ride, and it made room for all the delicious Easter dinner items. It was a beautiful day! Today, I got up at the crack o' dawn for a 40 minute run. It was a good run, full of hills, so I can't complain at all. I always worry about hydration issues first thing in the morning, but I slugged some water before and had a bunch after, and all was well. We went up to Steamboat at lunch time, and I got a swim in this afternoon. I forgot my journal, so I didn't know my warm up or cool down, but I knew my set. So here's what I did: Warm Up: 200 easy Set: 1500 RPE 3 (took me about 25 minutes, so I'm REALLY happy with that time) Cool Down: 150 easy I beat the snow by about 2 hours, but the snow is jeapordizing my ride tomorrow, so I might be stuck on a trainer tomorrow. We shall see. E
Half Ironman Training with Eric
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