Training Week: Week 10 (Base)

A bit of a double-trouble week in terms of meeting the workout plans.  First, we had two vacation trips that took us South and North and made things a bit interesting.  Second, holy great Jack Frost’s steroidal fury it was cold out.  That sure made outdoors workouts challenging.  Nevertheless, it was time to test out my dedication and flexibility.

i-thought-you-said-it-was-cold-out-here

 

Monday (Planned – Rest Day; Challenge – 40 Second Plank, 15 Tricep Dips, 20 Mountain Climbers)

Session One – Rest

Session Two – Rest

Challenge – Completed

Went down to the windy city (Yay, train!) and apart from a 30 minute freezing walk from the train station, I took rest day seriously.

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Tuesday (Planned – 1 Hour Run; Challenge – 25 Jumping Jacks, 20 Burpees, 20 High Knees)

Session One – Swim (2000 yards, 38 min)

Session Two – Treadmill Run (3.12 miles, 30 min)

Challenge – Complete

Despite the travel, thanks to the hotel’s actual lap pool (seriously, how awesome is a hotel lap pool?) and full gym, despite the frigid temps, we were able to get in a solid swim and run.

Wednesday (Planned – 55 Minute Bike; Challenge – 25 Bridges, 30 Lunges, 30 Squats)

Session One – Strength Training (45 Min)

Session Two – Bike (Indoor, 1 Hr)

Challenge – Complete

Again, thank you almighty and rare full hotel gym.

Also, it was so cold today, that our train was cancelled because its brakes froze.  Seriously, brakes = frozen.  How?

to-dam-cold

Thursday (Planned – 1 Hr Run; Challenge – Rest Day)

Session One – Masters Swim (2225 Yrds, 1 Hr)

Session Two – Treadmill Run (6 miles, 55 min)

Challenge – Rest

I usually (and still do) hate treadmills, but thank goodness for their temperature-controlled wonderfulness.

cat-walking-on-treadmill

Friday (Planned – 1 Hour Swim; Challenge – 60 Sec Plank, 25 Tricep Dips, 25 Mountain Climbers)

Session One – Rest

Session Two – Rest

Challenge – Complete

Travel up north and picking up my new car (Hooray for SUVs) foreclosed workouts, but did manage to get in the challenge work.

Saturday (Planned – 1 Hour Run; Challenge – 30 Jumping Jacks, 30 Burpees, 30 High Knees)

Session One – Snowshoe (~ 4 miles, 3 Hr)

Session Two – Rest

Challenge – Complete (on Sunday)

For cross-training this week, we had a lovely stroll through Winter Park in Minocqua.  It’s amazing how great of a workout “walking” through the woods can be.  That was proved by the fact that we were absolutely dead early that evening, so the challenge had to be pushed to the next day.

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

Session One – Bike (Indoor, 1 Hr)

Session Two – Rest

Challenge – Complete

Travel couldn’t stop me today.  Riding the Packers high, we finished both our challenges, and I rode it home to glory!

 

Review

Swimming: 1:25
Biking: 2:00
Running: 1:25
Other: 3:45
Total: 8:35

Despite two spots of travel and much fun had in-between, things still managed to trend up with the help of some solid snowshoe effort.  Normalcy returns this coming week, so it’s time to really put the hammer down (in a controlled, progressive way) and start doing work.

Training Week: Week 9 (Base)

Happy Holidays, Part Deux!  Thanks to the changing of the year, celebration of that fact, and some travel, this again was a bit of a hectic week, both in terms of training and in terms of blogging.  I wanted to improve upon my workout completion rate last week to get to six.  We’ll see how it goes.

funny-pictures-cat-ponders-his-new-years-resolutions

Monday (Planned – Rest Day; Plank – 270 Seconds)

Session One – Rest

Session Two – Power Flow Yoga (1 Hr)

Plank – 270 Seconds

Back on the horse.  Wait, is that an actual yoga move?

Tuesday (Planned – 1 Hour Run; Plank – 300 Seconds)

Session One – Swim (1775 yards, 33 min)

Session Two – Run (6.6 miles, 46 min)

Plank – 300 Seconds

Boom, plank challenge complete.  I have mastered* the dreaded abdominal workout.  On to the next challenge.

baa-Plank-Master

*In all seriousness, I was amazed how far I came with the challenge. At the beginning, a minute plus was tough.  However, I ended with five minutes without breaks.  That’s nuts, and shows the power of focus and effort.

Wednesday (Planned – 40 Minutes Bike)

Session One – Strength Training (1 Hr)

Session Two – Bike (Indoor, 40 Min)

Happy New Year!  I’m not a resolution person. My opinion is that one should set goals for themselves throughout the year.  However, as my smarter half noted, my Ironman Wisconsin (Moo!) sort of is my new year’s resolution.

Funny-new-years-resolutions-calvin-and-hobbs

 

Thursday (Planned – New Year’s Day Dash; Challenge – 30 Sec Plank, 10 Pushups, 10 Mountain Climbers)

Session One – NYDD (5 Miles, 34 Min)

Session Two – Rest

Challenge – Complete

Though frigid, the race was nice.  The time was a bit slower than I wanted, but that may have been the 40 layers I needed.

We also started a new challenge.  I needed some work on my dress game, so the group coalesced around the Little Black Dress Challenge. In 30 short days, I’ll be ready for the next soiree.

Friday (Planned – 1 Hour Swim; Challenge – 20 Jumping Jacks, 10 Burpees, 10 High Knees)

Session One – Rest

Session Two – Bike (Indoor, 1 Hr)

Challenge – Complete

A little slow going this morning after little sleep the night prior and the race yesterday, but still got in some solid bike work and the challenge for the day.

Saturday (Planned – 1 Hour Run; Challenge – 20 Squats, 20 Lunges, 20 Bridges)

Session One – Run (3 miles, 30 min)

Session Two – Rest

Challenge – Complete

This was a good little out and back recovery run, which was probably what I needed for the week.  Things will be gearing up at the start of February, so some rest in the bank is a wise investment.

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

Session One – Swim (1500 yards, 25 min)

Session Two – Rest

Challenge – Rest

It was good to get back into the ol’ pool with the EH folks to work on some drills.  Plus, the water at Madison College is far warmer than the high school, so that’s a plus.

snow_swim_2130481i

Review

Swimming: 0:57
Biking: 1:40
Running: 1:51
Other: 1:45
Total: 6:27

Pretty solid week with the holidays.  To complete the craziness trifecta, next week is vacation-a-palooza, with travel to Chicago and Northern Wisconsin.  I’m hoping to get in five of the scheduled workouts.  We shall see….

Training Week: Week 8 (Base)

Happy Holidays!  Due to the holidays, my training, and this post, was a bit abbreviated.  However, the show must go on.  I aimed to get at least five of the workouts for this week, but we’ll see…

tree

Monday (Planned – Rest Day; Plank – 180 Seconds)

Session One – Rest

Session Two – Rest

Plank – 180 Seconds

I wasn’t feeling well today, and with the holidays approaching, along with a race on New Years Day, I decided to take off today.

Tuesday (Planned – 1 Hour Run; Plank – 180 Seconds)

Session One – Swim (1675 yards, 30 min)

Session Two – Run (6.6 miles, 45 min)

Plank – 180 Seconds

The day off appeared to work.  Seemed to be right back at it

 

Wednesday (Planned – 45 Minutes Bike; Plank – 210 Seconds)

Session One – Bike (Indoor, 1:00)

Session Two – Rest

Plank – 210 Seconds

Christmas number one.  Still managed to get in the planned workout, but not the strength workout.  Overall, pretty good.  Plus, we watched the Grinch, so it was a plus day overall.

The_Grinch_(That_Stole_Christmas)

Thursday (Planned – 1 Hour Run; Plank – 210 Seconds)

Session One – Rest

Session Two – Rest

Plank – 210 Seconds

Christmas number two, and the largest of them all.  Wasn’t able to get in a workout, but that was expected.  Still got in the plank, so it was something.

 

Friday (Planned – 1 Hour Swim; Plank – Rest Day)

Session One – Rest

Session Two – Run (6.25 miles, 44 min)

Plank – Rest

Back at it on Christmas number three.  Overall, things are keeping pretty close to the plan.

Saturday (Planned – 1 Hour Run; Plank – 240 Seconds)

Session One – Run (5.3 Miles, 36 Min)

Session Two – Rest

Plank – 240 Seconds

Planks. Getting. Hard.

Sunday (Planned – 1 Hour Bike; Plank – 240 Seconds)

Session One – Ride (Indoor, 1 Hour)

Session Two – Rest

Plank – 240 Seconds

We had a good strong ride.  Lots of drills and intervals.  That, a good plank day, and a Packers win make it a good end to the week.

Green_Bay_Packers_logo

Review

Swimming: 0:30
Biking: 2:00
Running: 2:06
Other: 0:00 (Boo)
Total: 4:36

Not too bad.  Missed run, strength training, and yoga sessions, but made most of the workouts, and more than the five that was my goal.  Next week (or this week as I type) will be New Years week, meaning more craziness, but I hope to get to six workouts made.  We shall see… (lots of trailing segments this week)

Training Week: Week 7 (Base)

Could it be?  Two weeks of regularity in a row?  Apart from a faulty phone alarm, more on that below, things were pretty much on point for the schedule.  That will go out the window the next few weeks, with Christmas, New Years, and vacation(s) in consecutive weeks, so it was good to bank some workouts to account for the missed sessions and the added pie (have I mentioned before that I love pie, and well dessert in general?  Oh yes, I have.)

30500_RecipeImage_620x413_chocolate_mousse_pie

In addition, a group of people I’ve been training with for a few years (has started a 30-day challenge marathon.  This month, we are on planks.  I kind of laughed at the times the challenge was asking for, but I’m amazed at how long we have gotten and people are still a go.  Something must be working.

Monday (Planned – Rest Day; Plank – 90 Seconds)

Session One – Rest

Session Two – Power Flow Yoga (1 Hr)

Plank – 90 Seconds

Two in a row.  Not only that, but this session just felt better for some reason.  The various poses/flows seemed to be easier, and it just seemed to click.

Tuesday (Planned – 1 Hour Run; Plank – 120 Seconds)

Session One – Rest

Session Two – Run (6.6 miles, 45 min)

Plank – 120 Seconds

Bah, humbug.  My alarm failed to go off, so I missed my morning masters session.  I have a can’t-miss alarm set, the opening to Iron Man by Black Sabbath (“I am Ironman”), so it had to be a phone glitch.  There’s no way I could sleep through the soothing tones of Ozzy Osbourne (insert mumbling in a British accent here).

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Wednesday (Planned – 45 Minutes Bike; Plank – 120 Seconds)

Session One – Strength (45 minutes)

Session Two – Ride (Indoor, 1:00)

Plank – 120 Seconds

I need to start a new Amazon Prime (psst, who needs Netflix) series to get through these trainer sessions.  Kurt Sutter, please announce the SoA series finale was just a dream, and that things ride on.

Thursday (Planned – 1 Hour Run; Plank – 150 Seconds)

Session One – Masters Swim (2200 yrds, 1 Hour)

Session Two – Run (6.6 miles, 46 min)

Plank – 150 Seconds

How in the heck am I able to plank for this long.  Just a week or so ago, I was barely able to do a minute and a half.  Hopefully, all of this core work helps in the four legs of triathlon (it should be able to help in the nutrition [eating] leg as well).

trex_planking_mens_dark_tank_top

Friday (Planned – 1 Hour Swim; Plank – Rest Day)

Session One – Rest

Session Two – Ride (Indoor, 1 Hour)

Plank – Rest

The ride was made easier by the finale of The Colbert Report.  Now I have another thing to wait until summer for: a Stephen Colbert fix. That’s too long for triathlon or quality political satire.

lhjhbB9

Saturday (Planned – 1 Hour Run; Plank – 150 Seconds)

Session One – Run (8 Miles, 57 Min)

Session Two – Power Flow Yoga (1 Hour)

Plank – 150 Seconds

Yoga after a run, especially a longer one, always feels good. Oddly enough, I seem to feel more flexible and loose after runs and yoga, then with just yoga alone.

Sunday (Planned – 1 Hour Swim; Plank – 150 Seconds)

Session One – Ride (Indoor, 1 Hour)

Session Two – Rest

Plank – 150 Seconds

Now that the swims seem to be hitting hard on drills and adding some distance, I really need to try to get to them more often.  Swimming is definitely a weak area, so an extra session on top of the masters classes could only help.

Review

Swimming: 0:43 (Boo)
Biking: 3:00
Running: 2:29
Other: 2:45
Total: 8:57

LET THE WEEK OF PIE BEGIN !!!!1!!

Training Week: Week 6 (Base)

Normalcy, is that you?  Why, I don’t even recognize you.  It’s great that you could visit for a week.  I realize you’re just stopping through and can’t stay long, but it’s great to see you.

In all seriousness, it’s nice to have a predictable, easy week thrown into the schedule.  I think getting all of the various workouts in shouldn’t be a problem this week.

Monday (Planned – Rest Day)

Session One – Rest

Session Two – Power Flow Yoga (1 Hr)

Return to twisting like a pretzel and, fitting for a triathlete, it was just like riding a bike.

Tuesday (Planned – 1 Hour Run)

Session One – Masters Swim (2150 yards, 1 hour)

Session Two – Run (6.6 miles, 45 min)

The runs are really starting to get good.  I feel great afterwards, and my times keep dropping.  I think the decrease in volume and frequency may just be working after all.

Wednesday (Planned – 1:07 Bike)

Session One – Strength (45 minutes)

Session Two – Ride (Indoor, 1:07)

Whatever will I do without Sons of Anarchy to watch while biking on Wednesdays?  Is it sane to try to envision your bike as a motorcycle to improve speed?

Sons-of-Anarchy-Wallpapers-15

Thursday (Planned – 1 Hour Run)

Session One – Masters Swim (2200 yrds, 1 Hour)

Session Two – Run (6.6 miles, 44 min)

6:48/mile isn’t too shabby.  I’ll have to work on regulating my pace over the longer distance.

03

Friday (Planned – 1 Hour Swim)

Session One – Rest

Session Two – Ride (Indoor, 1 Hour)

Here was the first post-SoA experiment, and thanks to Jon Stewart, Stephen Colbert, and a podcast, I managed to solider on and get it done.

Saturday (Planned – 1 Hour Run)

Session One – Run (8 Miles, 1:03)

Session Two – Rest

It was amazing how good it felt to stretch it out a bit and get in a longer run, and further amazing how much endurance I still had.  I think that speaks well for the periodization plan EH has us on.

Sunday (Planned – 1 Hour Bike)

Session One – Ride (Indoor, 1 Hour)

Session Two – Rest

It’s always surprising how much harder riding at Wisconsin Indoor Cycling or another trainer location is than in my living room. I think that means I need to explore other painers, instead of sticking close to ol’ (horrible) reliable.

Review

Swimming: 1:28
Biking: 3:04
Running: 2:33
Other: 1:45
Total: 8:50

Experiencing a bit of normalcy during training and the holidays was nice.  However, it was also a good reminder that the new normal means there’s never a “normal” or “usual,” but confusion (in a good way), is the path toward success..

Training Week: Week 5 (Base)

I’ve moved on to a different age group.  To those non-triathletes/runners, this is a big time, a time of wonder and hope that you can use your relative youth to compete against the elderly folks 3-4 years older than you.  However, despite the thought that 25-29 would be the most competitive bracket, 30-34 (or 30-39) is probably the most competitive bracket for triathletes, who tend to peak later than other athletes.  I’ll just have to wait another ten years to really whip on the old folks as the young forty-year-old on the block.

30-candles

 

Monday (Planned – Rest Day)

Session One – Bodyweight Strength (35 min)

Session Two – Rest

Had an American Cancer Society run planning meeting, so had to stick with the strength work. When does it stop hurting to lift (I’m going to keep this streak going just to avoid the soreness)?

new-years-resolutions-2013-exercise-2

Tuesday (Planned – 1 Hour Run)

Session One – Masters Swim (2150 yards, 1 hour)

Session Two – Run (6.6 miles, 46 min)

Really felt good on this run.  Just seemed to hit my stride early, and stick with it.  One of the more positive runs of the training period thus far.

Wednesday (Planned – 45 Minute Bike)

Session One – Strength (45 minutes)

Session Two – Ride (Indoor, 1:00)

If I haven’t said it before, I’ll say it now: I’m type A+.  I’m the person who needs to have nice round numbers for my workouts, and that sometimes runs against my training plan.  I really need to let the plan win, and not the urge to continue biking until the end of the Sons of Anarchy episode I’m watching

NewImage4

Thursday (Planned – 1 Hour Run)

Session One – Masters Swim (2275 yrds, 1 Hour)

Session Two – Run (6.6 miles, 47 min)

I mean, who doesn’t swim and run on their birthday?

Friday (Planned – 40 Min Swim)

Session One – Rest

Session Two – Ride (Indoor, 1 Hour)

I had to round out the birthday trifecta on the day-after.

Saturday (Planned – 1 Hour Run)

Session One – Run (5.1 miles, 42 min)

Session Two – Rest

These Saturday morning runs with the EH team are really great at helping me focus on two things: a) warming up properly and b) keeping a slower, manageable pace.

Sunday (Planned – 1 Hour Swim)

Session One – Rest

Session Two – Run (2.6 miles [hills], 21 min)

With family in town and other celebrations going on, I couldn’t get in the swim session the plan had on tap.  Instead, we decided to go out and try to restart our hill work.  It’s amazing how fast it goes away and how good we got at it last year.  Hopefully, we’ll be able to get our streak back so we can beat Bascom.

BascHill_TL_100317_9516

Review

Swimming: 1:21
Biking: 2:00
Running: 2:36
Other: 1:20
Total: 7:17

It was a pretty good week.  I got a good start on the work needed to show my new age group a thing or two come the new season.

Training Week: Week 4 (Base)

Three words described this week: So. Much. Pie.  Ah, the double-edged sword for endurance athletes that is the holiday season.  Great food and family, but too much of said food, especially in this low-volume, low-frequency period.  I consider it long-term banking of fuel for the season to come.  Yep, that’s what it is, fueling.

grandmas-pumpkin-pie-6461

Monday (Planned – Rest Day)

Session One – Rest

Session Two – Yoga (1 Hour)

Back on the streak, but this one will end at two.  Darn commitments.  Bah.

 

Tuesday (Planned – 1 Hour Run)

Session One – Swim (2650 yards, 1 hour)

Session Two – Run (6.6 miles, 50 min)

A little slipping and sliding on the ice does wonders at waking you up, and putting you in constant fear of eating concrete pie (mmmm, pie of all kinds).  Have to work on the traction control this year.

Wednesday (Planned – 50 Minute Bike)

Session One – Strength (45 minutes)

Session Two – Ride (Indoor, 1:00)

It felt really good to hit the weights again.  Not so great the next few days, but great during.  Hopefully, that soreness goes away, but the good feeling sticks with me.  Also, hopefully I can get back into the habit of early morning strength training.

8Pru8O6

Thursday (Planned – Race)

Session One – Rest

Session Two – Rest

I really wanted to get out and run, even for a few minutes.  However, between the holiday and the temps (below zero windchill = no), it didn’t happen.  Happy Piesgiving.

 

1385568608488Simpson-Thanksgiving-Dinner

Friday (Planned – 1 Hour Swim)

Session One – Rest

Session Two – Trail Run (3.3 miles, 30 minutes)

There’s nothing quite like trail running to kick your butt, and there’s no difficulty of trail running quite like doing it with the snow and ice.  Thanks to Yaktrax Run, I really didn’t have any slipping/traction problems.  I highly recommend them to people wanting to run three miles in the snow, and have it feel like six.

Saturday (Planned – 1 Hour Run)

Session One – Run (6.1 miles, 53 minutes)

Session Two – Rest

A wonderful run through the Arb.  It felt good to gear it way down and get in a relaxing six miles and feel like I had plenty left if needed.

 

Sunday (Planned – 1 Hour Bike)

Session One – Ride (Indoor, 1 Hr)

Session Two – Rest

Another day at the paincave that is Wisconsin Indoor Cycling, where we focused on HR, Speed, and Cadence testing.  Yes, testing with biking is just as painful (literally this time) as any other form of testing you envision at the mention of the word.

Review

Swimming: 0:45
Biking: 2:00
Running: 2:13
Other: 1:45
Total: 6:41

Despite the pie, and all its wonderful varieties and slices, I managed to stick close to the planned amount of time and nature of the workouts without gaining a metric ton of weight.  Week one of the holidays are out of the way, and now comes the lull.  Have to prepare for the next round of festivities, with Cookiemas.