I felt like I have been neglecting the bike lately...i mean, not being able to go outside just sucks, and i guess riding indoors just isnt the same....well it isnt but I still need to put time on on the bike.
So I put in an hour. 20 min @ ~60% MHR, then 20 min with rolling % MHR, and then another 20 min @ ~60+ MHR.
My butt hurts.
Tonight before the workout I attended a heart heart dinner/talk that talked about using a heart rate monitor. Let's just say the presenter had a hard time staying on topic and let the audience completely take over and skew him waaaaaaay off topic. Didn't learn much new stuff, but I am going to read the pamphlet he gave out. Ah well, you learn from your mistakes. @ least the $20 covered dinner!
Wednesday, February 13, 2008
Tuesday, February 12, 2008
week 5.2 tonight
5 min warm up walk, 8 min run, 5 min walk, 8 min run, 5 min warm down walk.
The run was super easy....probably because I rested from last friday, when I did a short run for week 5.1.
Some nasty weather blew in so I had to reschedule my threshold test. Doh!
Tomorrow night I am heading up to listen to a talk about training with a heart rate monitor. I am starting to get all of this, just need some reinforcement to make it all "click."
The run was super easy....probably because I rested from last friday, when I did a short run for week 5.1.
Some nasty weather blew in so I had to reschedule my threshold test. Doh!
Tomorrow night I am heading up to listen to a talk about training with a heart rate monitor. I am starting to get all of this, just need some reinforcement to make it all "click."
Thursday, February 7, 2008
60 laps tonight
What the title of this post says....60 laps or .85 miles. I fell 11 laps short of a mile. Ah well, I had to be somewhere (like watch LOST :) ).
The thing that I was most proud of tonight is that I swam 6 laps then rested, as opposed to 4. I am definately making progress in the pool. I just need to up the frequency of going to the pool.
I made an appointment with altheus for an anaerobic threshold (AT) test for next tuesday. I will put my bike onto a computrainer where they will monintor my breathing, heart rate and watts output. Over a 30 minute test they will determine my AT and I will be able to set my heart rate zones to start some serious training. Fortunately I am still in sorta a base training mode right now, so I am not worried too much about those higher zones, but I would rather have it now for when I do start those higher zones.
I watched 2007 Kona today. What an inspiration! A blind 60 year old guy (with a guide) completed the race. A guy with no legs on prosthetics completed the race. A 65 year old great grandmother completed the race. One day....one day....haha
I remember watching the race back in the late 90's and thinking, "Haha, riiiiiiiiight." Now I am itching to do that race....one day.
Gotta finish a 3mile/20 mile/3mile duathlon first....
The thing that I was most proud of tonight is that I swam 6 laps then rested, as opposed to 4. I am definately making progress in the pool. I just need to up the frequency of going to the pool.
I made an appointment with altheus for an anaerobic threshold (AT) test for next tuesday. I will put my bike onto a computrainer where they will monintor my breathing, heart rate and watts output. Over a 30 minute test they will determine my AT and I will be able to set my heart rate zones to start some serious training. Fortunately I am still in sorta a base training mode right now, so I am not worried too much about those higher zones, but I would rather have it now for when I do start those higher zones.
I watched 2007 Kona today. What an inspiration! A blind 60 year old guy (with a guide) completed the race. A guy with no legs on prosthetics completed the race. A 65 year old great grandmother completed the race. One day....one day....haha
I remember watching the race back in the late 90's and thinking, "Haha, riiiiiiiiight." Now I am itching to do that race....one day.
Gotta finish a 3mile/20 mile/3mile duathlon first....
Wednesday, February 6, 2008
finished week 4 running
I finished week 4 of running. Went too fast on the dreadmill @ first. I slowed it down @ the end and felt a LOT better. I also did the usual 40 mins on the bike. I think I am going to start tossing it up a bit and do more intensity a few times a week.
Here is a link to last saturday's ride. I think we went a slightly different route around greenwich and that is why we did almost 40 miles as opposed to the 37 and change mapmyride says. Whatever, it was a good ride (except for that crash of course).
http://www.mapmyride.com/ride/united-states/ny/armonk/132451929
I found place down the road www.altheus.net that will give me an aerobic threshold test for $150. They can't do a lactate threshold test but from the sounds of it this will probably yield the results that I am looking for. Plus they won't have to prick me for blood every couple of minutes. Yay!
Here is a link to last saturday's ride. I think we went a slightly different route around greenwich and that is why we did almost 40 miles as opposed to the 37 and change mapmyride says. Whatever, it was a good ride (except for that crash of course).
http://www.mapmyride.com/ride/united-states/ny/armonk/132451929
I found place down the road www.altheus.net that will give me an aerobic threshold test for $150. They can't do a lactate threshold test but from the sounds of it this will probably yield the results that I am looking for. Plus they won't have to prick me for blood every couple of minutes. Yay!
Tuesday, February 5, 2008
maybe lactate threshold isnt such a bad thing
I have been avidly visiting and postin on beginnertriathlete.com for about a week now. I have learned TONS of new info. I think the most signifigant info that I have learned is that finding your max heart rate is unnessecary. Apparently the "sprint till ya puke" method is crap. Its unreliable and unnessecary at the same time.
Sooooo, back to the lactate threshold test. I guess I can do the test in one of my heart rate training books, but I would like to fork out a bit of $$$ and get it tested professionally. Do it right and do it right the first time, so no more second guessing and stupid unessesary tests.
I have taken 2 days off in a row. GASP! ah well, i need to clean my place. I think pigs live in less clutter than I do right now. haha
A clean home is a clear mind.
Sooooo, back to the lactate threshold test. I guess I can do the test in one of my heart rate training books, but I would like to fork out a bit of $$$ and get it tested professionally. Do it right and do it right the first time, so no more second guessing and stupid unessesary tests.
I have taken 2 days off in a row. GASP! ah well, i need to clean my place. I think pigs live in less clutter than I do right now. haha
A clean home is a clear mind.
Sunday, February 3, 2008
40 miler and a nasty crash
I did a 40 mile group ride today. Cold at the start but it warmed up to about 50 by the end. Unfortunately, the ride was ultimately plagued by a nasty crash by one of the guy's on the ride. We were on a windy downhill with quick ups and he was out in front behind the leader. I was in the third position about a curve behind him and when I came around the curve all I saw was a bike on the ground and guy on his back, not moving.
A squirrel had run out into the road just as he was passing and got caught up in his spokes, bringing him down. Because his bike was a good 10-20 feet from his body it looked like he was going @ a pretty good clip when the squirrel collided with his wheel bringing him down while he seperated from this bike. He must have stopped while the bike continued to slide across the road.
When I approached, I got quickly off my bike and went to see how he was doing. The guy who was out in front was already there attending to him. Unfortunately he was having a hard time breathing and was complaining that he could not feel much.
When I came up to his bike the squirrel's stomach had come completely out of its body and was laying about 5-10 feet from its body which was wrapped up in the spokes and was clearly dead. I thought the head had been decapitated by the angle I was looking at it but that was just the hole in its chest from where the stomach had popped out. Quite a biology lesson.
The cops and ambulance eventually arrived and took him to the hospital. Poor guy. He was 61 and was the strongest rider in the group. I hope he has a speedy recovery.
As for the ride itself I felt strong most of the way. I felt my legs a lot towards the end of the ride which ended on some ok sized hills. I still have to remind myself that I have never been out this early in the season riding this much and that for the amount of riding that I have been doing outdoors that I am feeling pretty dang strong. As long as the weather cooperates, I am hoping for a strong start to the season. I just need to keep my motivation up.
A squirrel had run out into the road just as he was passing and got caught up in his spokes, bringing him down. Because his bike was a good 10-20 feet from his body it looked like he was going @ a pretty good clip when the squirrel collided with his wheel bringing him down while he seperated from this bike. He must have stopped while the bike continued to slide across the road.
When I approached, I got quickly off my bike and went to see how he was doing. The guy who was out in front was already there attending to him. Unfortunately he was having a hard time breathing and was complaining that he could not feel much.
When I came up to his bike the squirrel's stomach had come completely out of its body and was laying about 5-10 feet from its body which was wrapped up in the spokes and was clearly dead. I thought the head had been decapitated by the angle I was looking at it but that was just the hole in its chest from where the stomach had popped out. Quite a biology lesson.
The cops and ambulance eventually arrived and took him to the hospital. Poor guy. He was 61 and was the strongest rider in the group. I hope he has a speedy recovery.
As for the ride itself I felt strong most of the way. I felt my legs a lot towards the end of the ride which ended on some ok sized hills. I still have to remind myself that I have never been out this early in the season riding this much and that for the amount of riding that I have been doing outdoors that I am feeling pretty dang strong. As long as the weather cooperates, I am hoping for a strong start to the season. I just need to keep my motivation up.
Saturday, February 2, 2008
went outside today
I got outside today. It was a bit raw, but it was a HUGE relief to get outside. Indoors just.....sucks.
The goal for today was to find my max heart rate, which I totally failed @ getting. I didn't want to do the "sprint till ya puke" method because I am riding 40 miles tomarrow down to Greenwich. However, I realized that I am going to need to use this method to find my max heart rate. I have been reading some less extreme methods @ finding the rate, but they just seem too inaccurate. For example, I had to run until I could somewhat recite a 30 second passage. So I did just that. Then you take that number(which happened to be 184) and divide it by .8. So that means that my max rate rate is 230. WHAT!!!!!
230!!!!!
Thats a load of BS!!! haha
What this means? All of the % heart rate training that I have been doing on the bike is crap. I was doing testing throughout the bike portion of my workout today where I would try my darndest to ride in the 60-70% zone. I was riding on a flat section, in my easiest gear going pretty dang slow and not feeling very little resistence and my rate was coming out @ 70+%. Thats crap....
Fortunately it is so early in the season that just gettting out and riding is enough that I do not need to rely on the numbers from the heart rate monitor.
I did week 4.2 of coolrunning.com. The run was good. I felt the "chicken legs effect" from transitioning from the bike to the run. There is HUGE difference between biking and running indoors and outdoors. I am actually kinda scared that if I getmyself up to 3 miles running indoors that when I finally transition outdoors I might need to go backwards a bit. We shall see. Regardless, It felt GREAT running outdoors.
Also, I swam 50 laps last nite.... .71 miles. My arms are sore today, which is a good thing because thats the first time I have actually had sore arms after swimming. I guess I have two goals right now for swimming. Keep increasing the volume, but also be able to swim a quarter mile without stopping and not feel wasted. Then when I accomplish that, go for a half mile without stopping.
I think on monday or maybe wednesday I am gonna shoot for going .125 miles without stopping and take it from there.
The goal for today was to find my max heart rate, which I totally failed @ getting. I didn't want to do the "sprint till ya puke" method because I am riding 40 miles tomarrow down to Greenwich. However, I realized that I am going to need to use this method to find my max heart rate. I have been reading some less extreme methods @ finding the rate, but they just seem too inaccurate. For example, I had to run until I could somewhat recite a 30 second passage. So I did just that. Then you take that number(which happened to be 184) and divide it by .8. So that means that my max rate rate is 230. WHAT!!!!!
230!!!!!
Thats a load of BS!!! haha
What this means? All of the % heart rate training that I have been doing on the bike is crap. I was doing testing throughout the bike portion of my workout today where I would try my darndest to ride in the 60-70% zone. I was riding on a flat section, in my easiest gear going pretty dang slow and not feeling very little resistence and my rate was coming out @ 70+%. Thats crap....
Fortunately it is so early in the season that just gettting out and riding is enough that I do not need to rely on the numbers from the heart rate monitor.
I did week 4.2 of coolrunning.com. The run was good. I felt the "chicken legs effect" from transitioning from the bike to the run. There is HUGE difference between biking and running indoors and outdoors. I am actually kinda scared that if I getmyself up to 3 miles running indoors that when I finally transition outdoors I might need to go backwards a bit. We shall see. Regardless, It felt GREAT running outdoors.
Also, I swam 50 laps last nite.... .71 miles. My arms are sore today, which is a good thing because thats the first time I have actually had sore arms after swimming. I guess I have two goals right now for swimming. Keep increasing the volume, but also be able to swim a quarter mile without stopping and not feel wasted. Then when I accomplish that, go for a half mile without stopping.
I think on monday or maybe wednesday I am gonna shoot for going .125 miles without stopping and take it from there.
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