Sunday, February 21, 2010

11 miler to finish the week; review time!!!

February 14-21:
Swim: 3 swims, 6750 yards....lower in yardage, MUCH higher in intensity
Bike: 4 1/2 bikes, 96.91 outside! 1/2 bike was the 5 miles of testing (or should I say sprinting?)
Run: 4 runs, 25 miles
12 hours, 15 mins total of efforts.

Continuing on what I wrote above, for the swim I had one long volume swim, then 2 shorter swims, but HIGH in instensity. Friday's swim, which had a ton of speedy 100's, 50's, and 25's really dug a hole into the pain cave, but will *hopefully* pay off later this season.

This was a good week of biking. Yesterday really propped my spirits up and ordering the S2 REALLY got me excited for putting a lot of fast miles on the bikes this season. I was hoping to change my riding style from a more explosive rider to a more consistent flats rider, but you know what, where is the fun in that?!?!? Gimme hills to eat for breakfast! Besides, the hills from Mooseman have me a little scared! Not the hills themselves, just the numbers of ups and downs.

Finally, the running was mostly in autopilot mode this week, except for this morning. I thought I had trashed my legs yesterday after knocking out a solid 41 miles followed by about 5 miles of sprinting. I was actually dreading today's 11 miles.

Starting the run, I was wondering when the soreness was gonna hit. It never did. The top of the first mile was a nice 8-9% 1/3 mile climb that REALLY gets you breathing. Again, no soreness. After finishing the hilly 11 miles, the only soreness that I had was FROM the 11 miles. I really think that all of this training is starting to show its pretty head.

Here is the elevation profile from this morning's run:

I have one more week of volume ahead of me. This week was 12 hours, next week will be lucky number 13 hours. By this time next week, I will be competing in my first ever 25K, also my longest run EVER. Then its into (my crystal ball says) a needed rest week. Bring it!


  1. Hi little bro,
    Good job on your workouts!! Oh brother, hills!! I really hate hills but I know that they are good for me.

    Hey, I am thinking about purchasing a bike:) I can't swim for anything but I can bike:) I am going to have to start doing some research and figure out what bike will work best for me. I hope that you have a great week Jon!!

  2. Sounds like a solid training week - the lack of soreness really shows how well you are building up your body!

  3. Jon, awesome! Doesn't it feel great to get a long run in and all the hard work you have been doing actually SHOWS! Awesome. Keep at it!

  4. Great week. I am having bike envy.

  5. Awesome week! Good luck with your 25k!! That will be big milestone for you.


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