So here is my workouts through last week. I took the last two weeks off to recover and get ready for my 90 day push.
Date Exercise Time Distance Avg Speed Avg Pace
04/02/10 Bike 32 9.4 17.63 3:24
04/02/10 Run 21 1.76 5.03 11:56
04/05/10 Bike 30 8 16 3:45
04/05/10 Run 20 1.75 5.25 11:26
04/06/10 Swim 35 0.7 1.2 50:0
04/07/10 Run 24 2 5 12:0
04/07/10 Weights 25
04/08/10 Bike 50 12 14.4 4:10
04/14/10 Weights 25
04/14/10 Run 15 0.75 3 20:0
04/20/10 Run 30 2 4 15:0
04/20/10 Run 25 1.5 3.6 16:40
So with 90 days to do, I am going to run everyday of the week, do 2 swims and 2 bikes. Its going to be rough but worth it in the end. I am hoping to over train and do the tri in 2.5 hours.
Monday, April 26, 2010
Thursday, April 1, 2010
End of March
Well I can now run 3 miles without stopping. I know this might not seem like a big accomplishment to some but for me I have never done it.
Its about time to start putting the triathlon together. This month I plan to start doing a Bike/Run MWF. It will consist of an 8 mile ride followed by a 2 mile run and Tues/Thur I plan to swim 1200 yards. I plan to increase my distances by 10% every 2 weeks for the next 2 months. For example I plan on April 12 to increase my bike to 9 miles, run to 2.25 and swim to 1300.
On a side note my doctor has instructed me to lower my carb intake to a net 80/day. I have lost 6 pounds this week after not losing anything for 3 months. I hope to get to my goal weight in 6 weeks. Oh and eating no carbs is tougher than I thought.
Date Exercise Time Distance Avg Speed Avg Pace Avg HB Weight
03/15/10 Run 30 2.5 5 12:0 150 228
03/16/10 Swim 35 0.6 1.03 58:20 135 228
03/17/10 Run 36 3 5 12:0 155 228
03/19/10 Bike 50 12 14.4 4:10 155 228
03/23/10 Run 30 2.55 5.1 11:46 155 228
03/24/10 Bike 50 13 15.6 3:51 155 228
03/25/10 Run 50 4.5 5.4 11:7 155 228
03/29/10 Run 40 3.3 4.95 12:7 155 228
03/30/10 Swim 35 0.7 1.2 50:0 155 224
03/31/10 Run 42 3.5 5 12:0 155 224
Its about time to start putting the triathlon together. This month I plan to start doing a Bike/Run MWF. It will consist of an 8 mile ride followed by a 2 mile run and Tues/Thur I plan to swim 1200 yards. I plan to increase my distances by 10% every 2 weeks for the next 2 months. For example I plan on April 12 to increase my bike to 9 miles, run to 2.25 and swim to 1300.
On a side note my doctor has instructed me to lower my carb intake to a net 80/day. I have lost 6 pounds this week after not losing anything for 3 months. I hope to get to my goal weight in 6 weeks. Oh and eating no carbs is tougher than I thought.
Date Exercise Time Distance Avg Speed Avg Pace Avg HB Weight
03/15/10 Run 30 2.5 5 12:0 150 228
03/16/10 Swim 35 0.6 1.03 58:20 135 228
03/17/10 Run 36 3 5 12:0 155 228
03/19/10 Bike 50 12 14.4 4:10 155 228
03/23/10 Run 30 2.55 5.1 11:46 155 228
03/24/10 Bike 50 13 15.6 3:51 155 228
03/25/10 Run 50 4.5 5.4 11:7 155 228
03/29/10 Run 40 3.3 4.95 12:7 155 228
03/30/10 Swim 35 0.7 1.2 50:0 155 224
03/31/10 Run 42 3.5 5 12:0 155 224
Monday, March 15, 2010
WOOT!
Today was my first day of the new running workout. I decided to run 2.5 miles in 30 minutes. I will add .25 mile per week and I should be running 4 miles comfortably by May and 5 miles by June assuming things go well.
The monkey is off my back. I completed the run and did 6 minutes on the stair master afterwords.
The monkey is off my back. I completed the run and did 6 minutes on the stair master afterwords.
Wednesday, March 10, 2010
The running wall
I have hit a running wall. I just can't seem to break pass 11:00 min mile and I can't run more than one of them. I am sure its all me. I talked to a guy I met at the gym that does triathlons and he gave me a workout that will help with this. Basically I need to break down my running into three workouts.
1) Long Run : A slow run for the distance I want to run so for me 3 miles.
2) Repeats: A slow run for half a mile then 6 quarter mile intervals at 6.5 mph followed by a half mile slow run.
3)Thirds: a slow run for one mile, a one mile run a race speed followed by a slow run for one mile.
If I do these workouts I should get my running up to par. He also mentioned to drop the weights because you have to carry that muscle during the race. So I will just do some light maintenance lifting to break up the workouts.
Wish me luck.
1) Long Run : A slow run for the distance I want to run so for me 3 miles.
2) Repeats: A slow run for half a mile then 6 quarter mile intervals at 6.5 mph followed by a half mile slow run.
3)Thirds: a slow run for one mile, a one mile run a race speed followed by a slow run for one mile.
If I do these workouts I should get my running up to par. He also mentioned to drop the weights because you have to carry that muscle during the race. So I will just do some light maintenance lifting to break up the workouts.
Wish me luck.
Tuesday, March 2, 2010
End of Feb work out and thoughts
Here are the results:
Date Exercise Time Distance Avg Speed Avg Pace
02/15/10 Run 50 3.86 4.63 12:57 151
02/16/10 Climb 25 1.25 3 20:0 135
02/16/10 Weights 30 FULL
02/19/10 Run 20 1.63 4.89 12:16 155
02/19/10 Bike 30 8.05 16.1 3:44 120
02/22/10 Run 37 3 4.86 12:20 155
02/23/10 Weights 25 Upper
02/23/10 Run 20 1.61 4.83 12:25 150
02/25/10 Run 20 1.62 4.86 12:21 150
02/25/10 Weights 25 Legs
My running has improved I can now run 1.25 miles without a break running 12 minutes a mile. I definitely want to get that down to the 10 minute mile. I really concentrated on my running and I can see the improvement. My plan this month is to continue to run, but I really need to get back into the pool. I need at least one day per week and 1000 yards.
I have broken down this month into Mondays, Wednesday as big cardio days, 2.5 mile run and 5 mile bike rides on those days. Friday its in the pool. Tuesday and Thursdays are weights followed by a 1.25 mile easy run. I also plan to take one day on the weekend since the snow is melting and do something fun and by fun I mean painful. I have a little less than 5 months until my triathlon.
On a side note I have not dropped any weight, I am much leaner but I need and want to drop 15 lbs before the race, I am not sure how I am going to do that. Stay tuned for updates.
Date Exercise Time Distance Avg Speed Avg Pace
02/15/10 Run 50 3.86 4.63 12:57 151
02/16/10 Climb 25 1.25 3 20:0 135
02/16/10 Weights 30 FULL
02/19/10 Run 20 1.63 4.89 12:16 155
02/19/10 Bike 30 8.05 16.1 3:44 120
02/22/10 Run 37 3 4.86 12:20 155
02/23/10 Weights 25 Upper
02/23/10 Run 20 1.61 4.83 12:25 150
02/25/10 Run 20 1.62 4.86 12:21 150
02/25/10 Weights 25 Legs
My running has improved I can now run 1.25 miles without a break running 12 minutes a mile. I definitely want to get that down to the 10 minute mile. I really concentrated on my running and I can see the improvement. My plan this month is to continue to run, but I really need to get back into the pool. I need at least one day per week and 1000 yards.
I have broken down this month into Mondays, Wednesday as big cardio days, 2.5 mile run and 5 mile bike rides on those days. Friday its in the pool. Tuesday and Thursdays are weights followed by a 1.25 mile easy run. I also plan to take one day on the weekend since the snow is melting and do something fun and by fun I mean painful. I have a little less than 5 months until my triathlon.
On a side note I have not dropped any weight, I am much leaner but I need and want to drop 15 lbs before the race, I am not sure how I am going to do that. Stay tuned for updates.
Tuesday, February 16, 2010
Mid Feburary Results
Date Exercise Time Distance Avg Speed Avg Pace Avg HB
02/02/02 Run 25 2 4.8 12:30 152 228
02/02/10 Bike 30 7.2 14.4 4:10 152 228
02/03/10 Swim 30 0.57 1.14 52:38 150 228
02/05/10 Bike 40 12 18 3:20 136 227
02/05/10 Run 15 1 4 15:0 150 227
02/09/10 Run 40 3.25 4.88 12:18 150 228
02/09/10 Bike 15 3.7 14.8 4:3 150 228
02/10/10 Run 11 1 5.45 11:0 150 228
02/11/10 Bike 40 11.3 16.95 3:32 130 228
02/11/10 Run 5.1 0.5 5.88 10:12 150 228
02/12/10 Swim 35 0.68 1.17 51:28 140 228
I can finally run 1 whole mile without stopping. It takes 11 minutes but who is counting. Oh wait me. I did do a 3.25 mile run/walk averaging 12:18 minutes per mile. My swim and biking are on track.
I am also adding some weight training in the mix. At the end of the month I plan to do a triathlon with half the distances, so 400 yrd swim, 8 mile bike, 1.5 run. Stay tuned for that update.
02/02/02 Run 25 2 4.8 12:30 152 228
02/02/10 Bike 30 7.2 14.4 4:10 152 228
02/03/10 Swim 30 0.57 1.14 52:38 150 228
02/05/10 Bike 40 12 18 3:20 136 227
02/05/10 Run 15 1 4 15:0 150 227
02/09/10 Run 40 3.25 4.88 12:18 150 228
02/09/10 Bike 15 3.7 14.8 4:3 150 228
02/10/10 Run 11 1 5.45 11:0 150 228
02/11/10 Bike 40 11.3 16.95 3:32 130 228
02/11/10 Run 5.1 0.5 5.88 10:12 150 228
02/12/10 Swim 35 0.68 1.17 51:28 140 228
I can finally run 1 whole mile without stopping. It takes 11 minutes but who is counting. Oh wait me. I did do a 3.25 mile run/walk averaging 12:18 minutes per mile. My swim and biking are on track.
I am also adding some weight training in the mix. At the end of the month I plan to do a triathlon with half the distances, so 400 yrd swim, 8 mile bike, 1.5 run. Stay tuned for that update.
Friday, January 29, 2010
End of the month Training results
So here it is, the cold hard facts.
Date Exercise Time Distance Avg Speed Avg Pace Avg HB
01/04/10 Run 30 2.03 4.06 14:47 143
01/05/10 Bike 30 8.04 16.08 3:44 150
01/06/10 Run 30 2.05 4.10 14:38 146
01/11/10 Run 30 2.23 4.46 13:27 147
01/12/10 Bike 35 9 15.43 3:53 150
01/13/10 Run 30 2.23 4.46 13:27 149
01/14/10 Bike 35 9.4 16.11 3:43 150
01/18/10 Run 30 2.26 4.52 13:16 153
01/25/10 Run 30 2.33 4.66 12:53 155
01/25/10 Bike 30 7.76 15.52 3:52 150
01/27/10 Run 30 2.4 4.8 12:30 155
01/27/10 Bike 30 7.78 15.56 3:51 150
01/28/10 Swim 35 0.68 1.17 51:28 150
01/29/10 Run 30 2.44 4.88 12:18 148
01/29/10 Bike 27 7 15.56 3:51 148
I reduced my running time per mile to 12:18 down from 14:47. I also increased my running distance by .4 of a mile. I didn't swim as much as I would have liked but I am on track for distance to time. My biking is also right on time.
I have switched my workouts to include more cardio and less weights. I plan to only lift one day a week.
Next months goal would be to get my running time down to about 11 minutes a mile and possible increase the distance to 3 miles in a session. I plan to add about 50 yards per week to the swim so I plan to be swimming 1400 yards per session by the end of the month. Biking I will probably just keep the same at 15.5 mph.
Date Exercise Time Distance Avg Speed Avg Pace Avg HB
01/04/10 Run 30 2.03 4.06 14:47 143
01/05/10 Bike 30 8.04 16.08 3:44 150
01/06/10 Run 30 2.05 4.10 14:38 146
01/11/10 Run 30 2.23 4.46 13:27 147
01/12/10 Bike 35 9 15.43 3:53 150
01/13/10 Run 30 2.23 4.46 13:27 149
01/14/10 Bike 35 9.4 16.11 3:43 150
01/18/10 Run 30 2.26 4.52 13:16 153
01/25/10 Run 30 2.33 4.66 12:53 155
01/25/10 Bike 30 7.76 15.52 3:52 150
01/27/10 Run 30 2.4 4.8 12:30 155
01/27/10 Bike 30 7.78 15.56 3:51 150
01/28/10 Swim 35 0.68 1.17 51:28 150
01/29/10 Run 30 2.44 4.88 12:18 148
01/29/10 Bike 27 7 15.56 3:51 148
I reduced my running time per mile to 12:18 down from 14:47. I also increased my running distance by .4 of a mile. I didn't swim as much as I would have liked but I am on track for distance to time. My biking is also right on time.
I have switched my workouts to include more cardio and less weights. I plan to only lift one day a week.
Next months goal would be to get my running time down to about 11 minutes a mile and possible increase the distance to 3 miles in a session. I plan to add about 50 yards per week to the swim so I plan to be swimming 1400 yards per session by the end of the month. Biking I will probably just keep the same at 15.5 mph.
Wednesday, January 20, 2010
OVER IT
I think I am finally over the Stomach flu, it ran through the last of my clan. I will be back in the gym tomorrow. I will only get in 3 workouts this week so I will concentrate on 2 runs, 1 bike, 1 swim over those 3 days.
Tuesday, January 19, 2010
Week 3 delay
I have come down with the stomach flu, well the whole family has had it with my son being the latest victim today. I am guessing this will delay week 3 this week, hopefully I can get in a workout or two by the end of the week.
Week 2
Training for week 2 was completed. I feel really good and am hitting my goals.
Last week I shaved 70 secs off my run and increased my distance and time. My bike pace went up 2 miles per hour.
Not to shabby.
Last week I shaved 70 secs off my run and increased my distance and time. My bike pace went up 2 miles per hour.
Not to shabby.
Tuesday, January 12, 2010
Week 2 Day 1
I finally got to work out today. I will have to make up my missed workout this weekend. I have shaved off a 1.20ish minutes off my mile pace which is good and my heart rate stayed about he same. I recently purchased a Heart Rate monitor watch and chest piece to keep track of this. I hope all goes well.
I also work upper body for 30 min keeping my heart rate at about 150. I am riding tomorrow so that should be fun.
I also work upper body for 30 min keeping my heart rate at about 150. I am riding tomorrow so that should be fun.
Monday, January 11, 2010
Week 2
Week 1 down, starting week 2. This week I plan to increase my running time by 1 minute in each interval as well as a .3 mph speed increase. I will also incorporate a swim on Wednesday workout.
Today's work out Walk/Run 30 min and upper body strength.
Today's work out Walk/Run 30 min and upper body strength.
Tuesday, January 5, 2010
Training Day 2
I really didn't want to wake up this morning. Everything was pretty stiff and sore. I finally got out of bed and by the time I got to work most of the stiffness was gone. Today I rode for 30 minutes and did 8.04 miles. I am pretty much on track for biking speed wise at this point. I think by race day I need to do 9 or 10 miles in that time but we shall see if that is possible. My wife tried to distract me with a lunch date offer with my daughter, sadly I had to turn them down, Dairy Queen just isn't on the plan right now. Well one more day of training this week and then I am off to Phoenix.
Monday, January 4, 2010
January Workout Schedule
Here is my workout routine, this week is a short week because I am going to Phoenix on Thursday to play some cards.
Date Exercise Time Routine Time
01/04/10 RUN 18/12 Workout 1 20
01/05/10 BIKE 30
01/06/10 RUN 18/12 Workout 2 20
01/11/10 RUN 18/12 Workout 1 20
01/12/10 BIKE 35
01/13/10 RUN 18/12 Swim 15
01/14/10 BIKE 35
01/15/10 RUN 18/12 Workout 2 20
01/18/10 RUN 15/15 Workout 1 20
01/19/10 BIKE 40
01/20/10 RUN 15/15 Swim 15
01/21/10 BIKE 40
01/22/10 RUN 15/15 Workout 2 20
01/25/10 RUN 12/18 Workout 1 20
01/26/10 BIKE 40
01/27/10 RUN 12/18 Swim 15
01/28/10 BIKE 40
01/28/10 RUN 12/18 Workout 2 20
My first work out was not too bad.
Ran 12 min at 5.0 for a total of 2.03 miles in 30 minutes. Avg Speed 4.08, Avg Pace 14.42/Mile and my weight is a shocking 228, gain some weight from the holiday, thanks Santa.
Tomorrow I will bike for at least 30 minutes and probably sit in the steam room.
Date Exercise Time Routine Time
01/04/10 RUN 18/12 Workout 1 20
01/05/10 BIKE 30
01/06/10 RUN 18/12 Workout 2 20
01/11/10 RUN 18/12 Workout 1 20
01/12/10 BIKE 35
01/13/10 RUN 18/12 Swim 15
01/14/10 BIKE 35
01/15/10 RUN 18/12 Workout 2 20
01/18/10 RUN 15/15 Workout 1 20
01/19/10 BIKE 40
01/20/10 RUN 15/15 Swim 15
01/21/10 BIKE 40
01/22/10 RUN 15/15 Workout 2 20
01/25/10 RUN 12/18 Workout 1 20
01/26/10 BIKE 40
01/27/10 RUN 12/18 Swim 15
01/28/10 BIKE 40
01/28/10 RUN 12/18 Workout 2 20
My first work out was not too bad.
Ran 12 min at 5.0 for a total of 2.03 miles in 30 minutes. Avg Speed 4.08, Avg Pace 14.42/Mile and my weight is a shocking 228, gain some weight from the holiday, thanks Santa.
Tomorrow I will bike for at least 30 minutes and probably sit in the steam room.
My Goal
My goal and inspiration for this blog is this: http://www.bigskytri.com/
So I am following a triathlon training schedule from a site http://www.beginnertriathlete.com.
I chose the couch to 5k because I am so bad at running. Here is the schedule: http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=26
I have modified it a bit to include a bike and swim day and some weight lifting until I build up my endurance for running. I am also starting Phase II.
After two months I plan to move to the latter half to the 13 week triathlon schedule.
My goal is to complete the triathlon under 3 hours and 10 minutes. I am planning 1 hour segments for Swim, Run, Bike with 5 minutes between transitions.
Stay tuned for more information
So I am following a triathlon training schedule from a site http://www.beginnertriathlete.com.
I chose the couch to 5k because I am so bad at running. Here is the schedule: http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=26
I have modified it a bit to include a bike and swim day and some weight lifting until I build up my endurance for running. I am also starting Phase II.
After two months I plan to move to the latter half to the 13 week triathlon schedule.
My goal is to complete the triathlon under 3 hours and 10 minutes. I am planning 1 hour segments for Swim, Run, Bike with 5 minutes between transitions.
Stay tuned for more information
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