Training Week: Week 17 (Build)

Back to building.  Another week of some tempo changes, heart-rate focus, and overall sticking to the plan.

Monday (Planned – Rest Day; Challenge – Squats, Bridges, Lunges, Pushups*)

Session One – Bodyweight Strength Training (30 Min)

Session Two – Rest

Challenge – Complete

American Cancer Society run meeting in the evening means lifting in the morning.

*I’ve given up putting in the exact number of the challenge for this period.  It’s a pain to have to type them up every week, so it’s gone.  More important to complete the challenge than focus on recording the challenge.

Tuesday (Planned – 50 Min Run; Challenge – Bridges, Squats, Lunges, Pushups)

Session One – Masters Swim (2400 Yrds, 41 Min)

Session Two – Run (7.3 Miles, 58 Min)

Challenge – Complete

My god, a nice, 32 degree day? In Wisconsin? Witchcraft I say!

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Wednesday (Planned – 1:15 Bike; Challenge – Squats, Bridges, Lunges, Pushups)

Session One – Strength Training (45 Min)

Session Two – Bike (Indoor, 1:15)

Challenge – Complete

The strength training, both on Wednesday and through the challenge is starting to show dividends.  It’s amazing to see the different dimensions it improves, unlike the focus on lifting more weight that many have.  I’ve seen improvements in muscle endurance, power, and other important parts of the three triathlon legs.

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Thursday (Planned – 1:00 Run; Challenge – Squats, Bridges, Lunges, Pushups)

Session One – Masters Swim (2000 Yrds, 38 Min)

Session Two – Run (7.43 Miles, 1:00)

Challenge – Complete

Pretty chilly this morning and afternoon, but swim and run we must

Friday (Planned – 1:00 Swim; Challenge – Squats, Bridges, Lunges, Pushups)

Session One – Rest

Session Two – Rest

Challenge – Complete

The good doctor came down with a pretty nasty bug, and I wasn’t feeling too hot either, so I figured it would be best to nip it right now and rest.  One missed workout now sounds better than getting sick and missing 2-3 down the road.

Saturday (Planned – 1 Hour Run; Challenge – Squats, Bridges, Lunges, Pushups)

Session One – Run (8.28 Miles, 1:02)

Session Two – Rest

Challenge – Complete

Really nice run today.  It felt light and effortless.  I can’t wait to be able to say that for 10-12 mile runs.

Sunday (Planned – 1 Hour Swim; Challenge – Crunches, Sit-Ups, Leg Lifts, Plank)

Session One – Swim (2150 Yrds, 36 Min)

Session Two – Rest

Challenge – Complete

Winter swimming is always the same.  Warm pool or not, it’s always like being hit with a defibrillator to bring you back to life, and not in a good way.

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New challenge this week to focus on the core.  If I’m going to be in the aero position for 3-4 hours, if not more, have to work on the ol’ trunk. (Also gives me a reason to bring out this classic)

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Review

Swimming: 1:56
Biking: 1:16
Running: 3:01
Other: 1:15
Total: 7:27

Perhaps the biggest thing to come out of this week was the ability to not workout on Friday to recover and beat back the bug that was around me.  Listening to my body and doing what it needs will be important down the road when the miles jump up a quite a bit, so this was a good start on that skill.

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Training Week: Week 16 (Base)

Life got very crazy at work, so there wasn’t a post last week.  Training went fine, I continued to be 100% on the challenge, but there wasn’t much time left to record my accomplishments on here. Training often becomes a collection of habits, and it’s time to make this one again.  With a build week in the rearview, it’s time to be all about that base.

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Monday (Planned – Rest Day; Challenge – 55 Squats, 40 Bridges, 45 Squats, 26 Pushups, 4 Pushup Punches)

Session One – Bodyweight Lifting (30 Min)

Session Two – Rest

Challenge – Complete

Time for the second of three moot court competitions for which I’m the faculty advisor.  Late night mooting means early morning working (out).

Tuesday (Planned – 1:15 Run; Challenge – 60 Bridges, 40 Squats, 45 Lunges, 26 Pushups, 6 Pushup Punches)

Session One – Masters Swim (2675 Yrds, 47 Min)

Session Two – Run (8.26 Miles, 1:15)

Challenge – Complete

I’ve made it a recent aim to really stick to the heart rate zones for the workout, and I’m really amazed how throttling down helps.  I probably could have ran another tens miles at this pace.

Wednesday (Planned – 1 Hr Swim; Challenge – 60 Squats, 40 Bridges, 50 Lunges, 26 Pushups, 8 Pushup Punches)

Session One – Strength Training (45 Min)

Session Two – Bike (Indoor, 1:00)

Challenge – Complete

Will outdoor biking happen? Wait, do we use these two wheeled contraptions outside? Spring and Summer are real, right?

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Thursday (Planned – 1:05 Run; Challenge – 65 Squats, 45 Bridges, 50 Lunges, 26 Pushups, 10 Pushup Punches)

Session One – Masters Swim (2400 Yrds, 44 Min)

Session Two – Run (6.5 Miles, 48 Min, Indoors)

Challenge – Complete

When the blood freezes in my veins, it’s time to break my rule and run on the torture device.

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Friday (Planned – 1:30 Ride; Challenge – 65 Squats, 45 Bridges, 50 Lunges, 26 Pushups, 12 Pushup Punches)

Session One – Rest

Session Two – Ride (Indoor, 1:30)

Challenge – Complete

With these longer rides, it’s become readily apparent that a need a change of saddle pace.  Thankfully, I can make that happen on Sunday….

Saturday (Planned – 1 Hour Run; Challenge – 65 Squats, 50 Bridges, 55 Lunges, No Pushups)

Session One – Run (7.42 Miles, 1:00)

Session Two – Rest

Challenge – Complete

Another great run with a focus on pace.

Sunday (Planned – 1 Hour Ride; Challenge – 70 Squats, 50 Bridges, 55 Lunges, 30 Push Ups, 6 Pushup Ts)

Session One – Bike (18 Miles, 1:01)

Session Two – Bike (15.1 Miles, 59 Min)

Challenge – Complete

A new saddle

PN 1.1-7(2)

It made my hind parts so happy, they could dance.

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Review

Swimming: 1:31
Biking: 4:31
Running: 3:06
Other: 1:15
Total: 10:23

Back in the habit of posting and ready to keep building length.  Just a few short months until the ice is off the lack, the snow is off the ground, and we start building with bricks.

Training Week: Week 14 (Build)

Now that I’ve finally signed up for the Ironman, it seems like a good time to start building. Here’s where the work gets long, and the investment for September starts to get real. It was a bit hit or miss this week due to late posting of the workouts, but still managed to get stuff in, so it was a good start, but left things to work on.

Monday (Planned – Rest Day; Challenge – 25 Squats, 10 Bridges, 15 Squats, 16 Pushups)

Session One – Snowshoe (2 Miles, 30 Min)

Session Two – Snowshoe (2 Miles, 30 Min)

Challenge – Complete

Following the crazy snow storm that pre-empted my swim and other plans on Sunday, I thought it would be interesting to snowshoe to work.  I further thought it would be interesting to take the direct route on the lake.  Can’t beat the view and traffic.

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Tuesday (Planned – 1 Hour Run; Challenge – 10 Bridges, 30 Squats, 20 Lunges, 17 Pushups)

Session One – Masters Swim (2275 Yrds, 40 Min)

Session Two – Ride (Indoor, 1:15)

Challenge – Complete

Another snow, another painer ride

Wednesday (Planned – 50 Min Swim; Challenge – 35 Squats, 15 Bridges, 20 Lunges, 18 Pushups)

Session One – Strength Training (45 Min)

Session Two – Bike (Indoor, 1:00)

Challenge – Complete

I take everything I said about the light winter and lack of precipitation back, for I have angered Mother Nature, the vengeful bringer of fluffy white doom.

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Thursday (Planned – 30 Min Run; Challenge – 35 Squats, 20 Bridges, 25 Lunges, 19 Pushups)

Session One – Masters Swim (2250 Yrds, 42 Min)

Session Two – Run (6.73 Miles, 48 Min)

Challenge – Complete

A little equation to shed light on my life.  (Work + Stress)^Stress = Adam runs, and runs fast

Friday (Planned – 50 Min Run; Challenge – 35 Squats, 20 Bridges, 25 Lunges, 20 Pushups)

Session One – Rest

Session Two – Run (5.21 Miles, 36 Min)

Challenge – Complete

First of four filings for February done.  Why, oh why, do I jam all of these major court cases into one month?  At least their in February, and not April, May, or beyond when training really gets fun.

Saturday (Planned – 1 Hour Run; Challenge – 35 Squats, 20 Bridges, 25 Lunges, No Pushups)

Session One – Run (8.39 Miles, 1:04)

Session Two – Snowshoe (30 Min)

Challenge – Complete

This run was really great.  It was pretty eye-opening to see how a reduced pace can make eight miles effort-less. We also threw in a little snowshoeing by the moon and candle light for light cross-training and fun.  Thank goodness somebody moved the technology beyond tennis rackets tied to your feet.

Sunday (Planned – 1 Hour Ride; Challenge – 40 Squats, 20 Bridges, 30 Lunges, 21 Push Ups, 5 Down Dog Push Ups)

Session One – Bike (16.9 Miles, 1 Hr)

Session Two – Bike (18.8 Miles, 1:03)

Challenge – Complete

Build week in the books capped off with a biking double-header.  Time to celebrate and live life like Left Shark.

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Review

Swimming: 1:22
Biking: 4:16
Running: 2:28
Other: 2:15
Total: 10:23

This was the first week of pushing the limits to try to see how far things can go.  It wasn’t a massive increase in any category, but overall it was as 10% increase in time, and similar increases in the various disciplines.  Next week, we rest.  Then, we’re back to building.

Training Week: Week 13 (Base)

The final week of the base period.  I’ve seemed to progress pretty well over the past few weeks, so it will be nice to test myself when it comes time to expand the time, distance, and frequency.

Monday (Planned – Rest Day; Challenge – 50 Jumping Jacks, 50 Burpees, 50 High Knees)

Session One – Rest

Session Two – Power Flow Yoga (1 Hr)

Challenge – Complete

Never again with the stupid burpees.

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Tuesday (Planned – 1 Hour Run; Challenge – 50 Bridges, 50 Squats, 50 Lunges)

Session One – Masters Swim (2000 Yrds, 42 Min)

Session Two – Run (6.65 Miles, 47 Min)

Challenge – Complete

This was the first day of some rough traction all year, so though the time was a bit slower, it was actually a pretty good overall time.  Ice is only fast if your skating or falling.

Wednesday (Planned – 1:00 Bike; Challenge – Rest)

Session One – Strength Training (45 Min)

Session Two – Bike (Indoor, 1:00)

Challenge – Rest

The strength training streak is going strong (haha, pun).

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Thursday (Planned – 1 Hr Run; Challenge – 60 Tricep Dips, 60 Jumping Jacks, 60 Mountain Climbers)

Session One – Masters Swim (2300 Yrds, 45 Min)

Session Two – Run (6.53 Miles, 46 Min)

Challenge – Complete

When work gets a bit hectic and brings you down, run.  Run for your life. Stressed speed work for the win.

Friday (Planned – 1 Hour Swim; Challenge – 60 High Knees, 60 Squats, 60 Lunges)

Session One – Rest

Session Two – Ride (Indoor, 1 Hr)

Challenge – Complete

And with that, another challenge is in the books.  Challenge or no challenge, no one want to see me in a little black dress, but the variation of the exercises was a good change from the plank repetition last month.  Now it’s on to the posterior and pectoral dual challenge extravaganza!

Saturday (Planned – 45 Min Run; Challenge – Rest)

Session One – Run (6.1 Miles, 49 Min)

Session Two – Rest

Challenge – Rest

Six miles? No sweat.

Sunday (Planned – 1 Hour Swim; Challenge – 20 Squats, 10 Bridges, 15 Lunges)

Session One – Bike (Indoor, 90 Min)

Session Two – Rest

Challenge – Complete

Couldn’t get out to swim today because of the crazy snow storm, so I did a bit of extended biking while watching the blizzard. I’ll need to get in some extra laps in the pool before the water opens.  Have to be able to outrun (outswim?) these guys.

Sharkgiphy

Haha, I knew I’d find a way to get them in there.

Review

Swimming: 1:28
Biking: 3:30
Running: 2:22
Other: 1:45
Total: 9:05

Another solid nine-hour effort in the base phase.  Next week, it’s time to build up that strength, speed, and endurance!

Training Week: Week 12 (Base)

Another week of normalcy and some solid training.  Pardon the pun, but I really made some strides in running, and my swimming has been great.  The plan that the EH team has us on seems to really be showing great results, with us growing into the big change out of the base period starting in February.

Monday (Planned – Rest Day; Challenge – 40 Bridges, 40 Squats, 40 Lunges)

Session One – Rest

Session Two – Power Flow Yoga (1 Hr)

Challenge – Complete

Back at the yoga habit.  My back seems to be calming down, for which I credit yoga as the solution.

Tuesday (Planned – 1 Hour Run; Challenge – Rest)

Session One – Masters Swim (2325 Yrds, 42 Min)

Session Two – Run (6.55 Miles, 45 Min)

Challenge – Rest

It was a pretty challenging like I was moving in place (see below), but the good ol’ Garmin told a different story, one of success and great joy.

Verity swimming1

Wednesday (Planned – 1:00 Bike; Challenge – 90 Sec Plank, 45 Tricep Dips, 40 Mountain Climbers)

Session One – Strength Training (45 Min)

Session Two – Bike (Indoor, 1:00)

Challenge – Complete

Thanks to the challenge last month, 90 seconds of plank was child’s play.

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Thursday (Planned – 1 Hr Run; Challenge – 45 Jumping Jacks, 45 Burpees, 45 High Knees)

Session One – Masters Swim (2350 Yrds, 45 Min)

Session Two – Run (6.58 Miles, 44 Min)

Challenge – Complete

Finally broke the 44 minute barrier.  My speed work is getting better, but now the new hurdle of pacing and lengthening out the runs will come in February when we get out of the base period.

Friday (Planned – 1 Hour Swim; Challenge – 45 Bridges, 45 Squats, 45 Lunges)

Session One – Rest

Session Two – Ride (Indoor, 1 Hr)

Challenge – Complete

With work picking up a bit, it was good that Friday and the weekend look to be pretty standard.

Saturday (Planned – 45 Min Run; Challenge – Rest)

Session One – Run (6.1 Miles, 49 Min)

Session Two – Rest

Challenge – Rest

I’ve been really impressed by how much interval training has helped with my pacing.  Jumping back and forth between 5k/10k pace and recovery has helped with both overall fitness and the ability to control pace, which is a big issue for me to work on going forward.

Sunday (Planned – 1 Hour Bike; Challenge – 100 Sec Plank, 50 Tricep Dips, 50 Mountain Climbers)

Session One – Bike (Indoor, 57 Min)

Session Two – Bike 2.0 (Indoor, 59 Min)

Challenge – Complete

Seeing as we are getting into the big stretch of work, I figured it was time to start stretching it out a bit and see where my riding endurance stood.  Hills aside (damn you Julie Andrews), things went pretty well. Two hours in and still a spring in my step.

I may be a Brewers fan and hate the Cubs, but in honor of the great Ernie Banks, I said “let’s play two.”

Ernie Banks

Review

Swimming: 1:27
Biking: 3:56
Running: 2:19
Other: 1:45
Total: 9:27

One more week to go, then we get down to business.  My runs and rides have felt great, and my swimming has been pretty stable.  Overall, I think I have a pretty solid base going into the first build phase and I’m feeling pretty pumped about getting to it.

Training Week: Week 11 (Base)

After the weeks of holidays and travel, it was back at it at work and training. Likely as a result, this was also the first week where the training felt “real” and “directly toward” something.  In the past, it had just been training for health and fun (yes I have fun running, swimming [who would have thought?], and biking).  However, with that purpose derived from the triathlon Pandora’s box came foreboding of impending growth and racing.  Yes, the big deal is still 8-9 months away, and the smaller big deal 6-7, but that’s still close in triathlon-time.  Time to really buckle down on the training, diet, and focus.

 

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Monday (Planned – Rest Day; Challenge – Rest)

Session One – Rest

Session Two – Power Flow Yoga (1 Hr)

Challenge – Rest

More yoga fun.  My back has been barking at me slightly as of late, so some good torque will hopefully help things.

 

Tuesday (Planned – 1 Hour Run; Challenge – 70 Sec Plank, 30 Tricep Dips, 30 Mountain Climbers)

Session One – Masters Swim (1950 Yrds, 35 Min)

Session Two – Run (6.58 Miles, 47 Min)

Challenge – Complete

It was good to get back to the outside world after this years End of Days Cold Extravaganza.  Also, they’re probably helping me, but mountain climbers may be the strangest workout item ever.  All I can think of is the Price is Right.

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Wednesday (Planned – 1:08 Bike; Challenge – 35 Jumping Jacks, 35 Burpees, 35 High Knees)

Session One – Strength Training (45 Min)

Session Two – Bike (Indoor, 1:08)

Challenge – Complete

Burpees will be the death of me (and with a name like that, bring decades of laughter on my tombstone; ‘He died doing what?’)

Thursday (Planned – 1 Hr Run; Challenge – 35 Bridges, 35 Squats, 35 Lunges)

Session One – Masters Swim (2075 Yrds, 1 Hr)

Session Two – Run (6.63 Miles, 46 Min)

Challenge – Complete

Two runs in a row? Outside?  What is this, Miami?

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Friday (Planned – 1 Hour Swim; Challenge – Rest)

Session One – Ride (Indoor, 1 Hr)

Session Two – Power Flow Yoga (1 Hr)

Challenge – Rest

A yoga double-play to try to get my back in line and to stay active.

Saturday (Planned – 1 Hour Run; Challenge – 80 Sec Plank, 40 Tricep Dips, 40 Mountain Climbers)

Session One – Run (7.22 Miles, 56 Min)

Session Two – Trail Run (2.2 Miles, 20 Min)

Challenge – Complete (on Sunday)

We wanted to try to get out and snowshoe this afternoon, but thanks to the recent nice temps, we were out of luck.  This led to a nice trail run around Indian Lake.  However, we were both so drained after that and late yoga the night before, that the challenge had to wait until Sunday.

Sunday (Planned – 1 Hour Bike; Challenge – 30 Bridges, 30 Squats, 30 Lunges)

Session One – EH Swim (2500 Yrds, 39 Min)

Session Two – Rest

Challenge – Complete

Ugh. So, when do pitchers and catchers (or pitchers and Molinas) report?

2014-Milwaukee-Brewers-Preview

Review

Swimming: 1:57
Biking: 2:09
Running: 2:49
Other: 2:45
Total: 9:39

Starting to push things out now. And with extra time on Sundays, that’ll continue to happen (I repeat, ugh). Starting after next week, we the Long Course Team start to push things out and differ from the Short Course folks. Until then, focus on training and diet will carry me onward.