Felt like last weekend was an all warm and fuzzy weekend of training, but now its back to the grind. This morning especially was a morning where I woke up really not wanting to go for a run, but I knew I would beat myself up all day if I didn't get out there. And whats worse is that its still pitch black out @ 6:40 am. blaaaahhhh.....
BUT! I got my 4 miles in and I am DONE for the day. Just took it easy.
BUT! more importantly, I had a GREAT swim yesterday:
Swam 2650 yards @ lunch. My times are improving already! I was mixing long and short distances.
I did:
500U
5 x 100 on 2:00 (went min 1:41, max 1:43)
2 x 200 on 4:00 (went 3:3X, 3:3X)
1 x 400 on 8:00 (went 7:05)
2 x 200 on 4:00 (went 3:31, 3:29)
1 x 400 on finish easy
50 yards to get back and forth for the clock.
My confidence is every increasing in the water. I am still reminding myself that I am WAAAAAAY ahead of this time last year, where swimming 400 yards straight was a major deal. In fact, I feel like a different person in the pool.
----------
I looked at the calendar, and December is half way over with already and I have ran 47 miles and change so far. I'm almost halfway done with my goal of running 100 miles in one month.
Do you have any goals for December? Besides over indulging in holiday food and drink? ;)
Monday, December 14, 2009
And the winner is!!!
*Cue drumroll*
Kevin @ ironmanbythirty. Congrats Kevin! Your copy of "Sports Nutrion for Endurance Athletes" by Monique Ryan will be in the mail ASAP (I emailed you for details).
Thank you to everyone who participated. This was a lot of fun and a good learning experience for future giveaways. I used this reference to learn how to do this. Hopefully when it gets warmer outside and the racing season starts heating up I can do another giveaway.
But in the meantime, Happy Holidays and Happy Training!
-Jon
Kevin @ ironmanbythirty. Congrats Kevin! Your copy of "Sports Nutrion for Endurance Athletes" by Monique Ryan will be in the mail ASAP (I emailed you for details).
Thank you to everyone who participated. This was a lot of fun and a good learning experience for future giveaways. I used this reference to learn how to do this. Hopefully when it gets warmer outside and the racing season starts heating up I can do another giveaway.
But in the meantime, Happy Holidays and Happy Training!
-Jon
Sunday, December 13, 2009
magic 8 miler. Last call on holiday blog giveaway!
My legs felt GOOD this morning. I ran 8 miles in 1:09:48 for an 8:44 pace.
Basically I have hit that point where I have been putting in volume upon volume upon volume at a slow pace (9+ min/miles). The last thing I want to do is to go into the next half marathon having ran nothing BUT 9+ min/miles, especially if I want to do better than 2 hours. I'm not saying its time to do official "speed work," since its not that period of the season, but I am saying that its time to start adding "some" conservative speed, so as to not wreck my body come Jan 24th.
So this morning I did 2, 1 mile pickups that were integrated into the 8 miles. My legs felt great. Here are today's mile splits:
9:11
9:01
8:52
8:49
8:16
8:43
8:04
8:48
The pickups were controlled and smooth and are possible half marathon paces. It think this is a safe and very conservative way to start adding some speed. Based upon my last 10K, and according to McMillan, my half marathon pace should be an 8:03. I'd prefer to go for an 8:30 pace to limit recovery time. There is PLENTY of season beyond Jan 24th :) As long as I go faster than 2 hours, it will be a successful day!
Last chance! Remember to enter into my Holiday Blog Giveaway! Win a free copy of Monique Ryan's "Sports Nutrition for Endurance Athletes." And If you mention the giveaway in one of your blog posts, you get entered TWICE! Drawing will be TONIGHT!!!
Basically I have hit that point where I have been putting in volume upon volume upon volume at a slow pace (9+ min/miles). The last thing I want to do is to go into the next half marathon having ran nothing BUT 9+ min/miles, especially if I want to do better than 2 hours. I'm not saying its time to do official "speed work," since its not that period of the season, but I am saying that its time to start adding "some" conservative speed, so as to not wreck my body come Jan 24th.
So this morning I did 2, 1 mile pickups that were integrated into the 8 miles. My legs felt great. Here are today's mile splits:
9:11
9:01
8:52
8:49
8:16
8:43
8:04
8:48
The pickups were controlled and smooth and are possible half marathon paces. It think this is a safe and very conservative way to start adding some speed. Based upon my last 10K, and according to McMillan, my half marathon pace should be an 8:03. I'd prefer to go for an 8:30 pace to limit recovery time. There is PLENTY of season beyond Jan 24th :) As long as I go faster than 2 hours, it will be a successful day!
Last chance! Remember to enter into my Holiday Blog Giveaway! Win a free copy of Monique Ryan's "Sports Nutrition for Endurance Athletes." And If you mention the giveaway in one of your blog posts, you get entered TWICE! Drawing will be TONIGHT!!!
Saturday, December 12, 2009
Aging on up! 26 going on 27 going on 28?
Well I am proud to say that I am turning 27 AND 28 today. Thank you USA Triathlon! (you race the age you are on December 31st).
So its strange to say, "Why yes. I am turning 27 today."....... when there were a bunch of times over the past 12 months where my age has been listed as 27 and I had to answer my age as 27 due to the above policy, while I was actually only 26. So when I turn (physically) 29, I will be age-grouping UP to to the 30-34 year old age group! Bummer!
Well I rewarded myself today with a run and a trainer session.......and some pie......and another slice of pie........and some ice cream.......with chocolate sauce........and a banana :) Gotta keep it healthy with the banana! haha!
Ran an easy 5 miles this morning. Gotta do 8 tomorrow.
Then onto the trainer where I spun for 90 mins (the severe vertical dips were from stopping to fix Netflix from dropping my internet connection):
And finally....
Remember to enter into my Holiday Blog Giveaway! And If you mention the giveaway in one of your blog posts, you get entered TWICE! Drawing will be TOMORROW night, Sunday December 13th!
So its strange to say, "Why yes. I am turning 27 today."....... when there were a bunch of times over the past 12 months where my age has been listed as 27 and I had to answer my age as 27 due to the above policy, while I was actually only 26. So when I turn (physically) 29, I will be age-grouping UP to to the 30-34 year old age group! Bummer!
Well I rewarded myself today with a run and a trainer session.......and some pie......and another slice of pie........and some ice cream.......with chocolate sauce........and a banana :) Gotta keep it healthy with the banana! haha!
Ran an easy 5 miles this morning. Gotta do 8 tomorrow.
Then onto the trainer where I spun for 90 mins (the severe vertical dips were from stopping to fix Netflix from dropping my internet connection):
And finally....
Remember to enter into my Holiday Blog Giveaway! And If you mention the giveaway in one of your blog posts, you get entered TWICE! Drawing will be TOMORROW night, Sunday December 13th!
Thursday, December 10, 2009
a run that almost didnt happen: ice and a train
This is how my morning run started:
Take #1: Ice
For starters, I made it to the North County Running trail this morning up in Pleasantville for a scheduled 6 miler. It was 6:30 AM and still dark so I brought my headlight. I started running on what I THOUGHT was a wet trail (since it poured rain yesterday). Well, considering it was freezing cold this morning it took me about a quarter of a mile and a few slips to realize that I was running on a trail that was completely covered in BLACK ICE! YIKES! I stopped and shuffled my way back to the car.
Take #2: The train
On route to the next closest area to run, I had to cross the Metro North Harlem line train tracks. The crossing gate went down as I approached, so I stopped and waited for the train to pass. Train passes; gate goes up; I cross. I get between a quarter to half way across the tracks when the gate starts going back down and the lights start flashing! Oh crap! Panicking I quickly set the car in reverse and gunned it before the gate smashed my car.
Crazy! I wish I had my heart rate monitor on, cuz my heart was beating out of my chest. I realized later that I could have gone straight.
Take #3: Did the run
Finally got to the Westchester Medical Center. Ran 4.66 miles. Done!
Remember to enter into my Holiday Blog Giveaway! And If you mention the giveaway in one of your blog posts, you get entered TWICE!
Take #1: Ice
For starters, I made it to the North County Running trail this morning up in Pleasantville for a scheduled 6 miler. It was 6:30 AM and still dark so I brought my headlight. I started running on what I THOUGHT was a wet trail (since it poured rain yesterday). Well, considering it was freezing cold this morning it took me about a quarter of a mile and a few slips to realize that I was running on a trail that was completely covered in BLACK ICE! YIKES! I stopped and shuffled my way back to the car.
Take #2: The train
On route to the next closest area to run, I had to cross the Metro North Harlem line train tracks. The crossing gate went down as I approached, so I stopped and waited for the train to pass. Train passes; gate goes up; I cross. I get between a quarter to half way across the tracks when the gate starts going back down and the lights start flashing! Oh crap! Panicking I quickly set the car in reverse and gunned it before the gate smashed my car.
Crazy! I wish I had my heart rate monitor on, cuz my heart was beating out of my chest. I realized later that I could have gone straight.
Take #3: Did the run
Finally got to the Westchester Medical Center. Ran 4.66 miles. Done!
Remember to enter into my Holiday Blog Giveaway! And If you mention the giveaway in one of your blog posts, you get entered TWICE!
Wednesday, December 9, 2009
Holiday Blog Giveaway! enter to win!
I am going to attempt my first blog giveaway. So here goes!
I came into a 2nd copy of Monique Ryan's "Sports Nutrition for Endurance Athletes" and since I don't need two copies and this book is a REALLY great reference for any endurance athlete, I thought I would pass on some giving.
To win a free copy of this book, please fill out the form below. I'll do a random picking on Sunday, December 13th. I'll email you if you win! Feel free to pass this along to anyone who wants to win a copy of this book. In fact, if you mention this in a post on your blog, I'll enter you TWICE into the drawing!
I came into a 2nd copy of Monique Ryan's "Sports Nutrition for Endurance Athletes" and since I don't need two copies and this book is a REALLY great reference for any endurance athlete, I thought I would pass on some giving.
To win a free copy of this book, please fill out the form below. I'll do a random picking on Sunday, December 13th. I'll email you if you win! Feel free to pass this along to anyone who wants to win a copy of this book. In fact, if you mention this in a post on your blog, I'll enter you TWICE into the drawing!
a beat down in the pool and an indoor spin
I got 8.5 hours of sleep last night and I still couldn't get out of bed. Well after 20 mins of hitting sleep I did get out and hopped onto the trainer for 60 mins. Now I'm up! I just spun for spinning sake going off of RPE. I experimented with using my big ring vs the small ring at the same intensity. I guess I pushed some more watts? Regardless, I need to put more time in the saddle........which hurts SO BAD when the bike isn't flowing freely like out on the road. Again, I need more time in the saddle. These #'s are SUPER WAY low. haha!
Then for lunch, we went to the pool. No snapped goggles this time cuz I bought a brand new pair. This swim, for the type of shape that I am currently in, was a man-maker. I did 2500 yards and it HURT!
600 WU
6 x 300, fast on #'s 3 and 6
50 CD
50 mixed in there.
For the 300's, I went 5:19, 5:19, 5:14, 5:26, 5:26, 5:11. I saved the best for last and my arms simply felt stupid during the short cool down. Bob and I again reminisced about the 3000 yarders we would consistently put up in 60 mins late last spring. We WILL get back to that level! And Im looking forward to getting my 100 yard pace back down into the 1:3X's. Its great to have benchmarks this season!
Then for lunch, we went to the pool. No snapped goggles this time cuz I bought a brand new pair. This swim, for the type of shape that I am currently in, was a man-maker. I did 2500 yards and it HURT!
600 WU
6 x 300, fast on #'s 3 and 6
50 CD
50 mixed in there.
For the 300's, I went 5:19, 5:19, 5:14, 5:26, 5:26, 5:11. I saved the best for last and my arms simply felt stupid during the short cool down. Bob and I again reminisced about the 3000 yarders we would consistently put up in 60 mins late last spring. We WILL get back to that level! And Im looking forward to getting my 100 yard pace back down into the 1:3X's. Its great to have benchmarks this season!
Subscribe to:
Posts (Atom)