Friday, April 30, 2010

Training on the road

Training has been limited for the last week, but the rest physically has been good. The picture is what my POV was midday today. Workout summary: swim .75 mi. :45; bike 30 mi. 1:30; run 10 mi. 2:18. Six workouts, 40.75 miles, 5:33 total time.

Had a great but short bike today in the desert, rolling and flat, some head wind, but nice high 60s temp. Then I had a short but good paced 2 mile run in the afternoon. I think I'll ride again tomorrow and swim. A hui hou, see you on the road.

Wednesday, April 21, 2010

Training update

I am a bit behind on my weekly post so this will cover training from Apr. 12-21.
Swim 3.72 mi. 3:10; bike 105 mi. 8:50; run 4 mi. 55 min.; strength/core 2:10. Total miles 112.72; total time 14:05. 11 workout sessions.

As you can see not much running but a big bike week topped off with a long 38 miler last Sunday. The rest of this week and next I'll be in a recovery mode, not as many sessions but still keeping up the intensity.

A hui hou, see you on the road.

Sunday, April 11, 2010

Training summary

Summary for the last week Monday through Sunday.

Swim 2.9 mi. 2:30; bike 66.5 mi. 5:27; run 10 mi. 2:05; strength/core 2:10; total distance 79.40, total time 12:12.

Sunday I completed a practice indoor/outdoor tri: swim 40 min. .89 mi., bike 40 min. 10 mi., run (outdoor) 40 min. 3.2 mi. thanks to the MonroeWa Tri club for staging the practice. Good fun, hard work, particularly bike with Erica. Thanks to all.

Coming this week: all longer workouts. Need to work on scheduling and keep at it.
A hui hou, see you on the road.

Tuesday, April 6, 2010

Metabolic efficent training

For about 2 months I have been following the principles outlined in "Metabolic Efficiency: Teaching the Body to Burn More Fat" and "Nutrition Periodization for Endurance Athletes" by Bob Seebohar who is a noted authority. I found it surfing tri sites and really liked what it presented. The basic concept is to learn how to tap into energy from fat rather than carbs: the body stores approximately 1300-2000 kcal of carbs available for work while there is available from fat 80,000. Google "Metabolic Efficiency-Stop Being Such a Good Sugar Burner" for some interesting ideas.

Sunday, April 4, 2010

Happy Easter and weekly summary

Just a short post after yesterday's lengthy recap. 13 workouts, 84.5 miles, 13:10 total time. Bike 67 mi. 5:40; swim 3.5 mi. 3:00; run 14 mi. 3:00; strength 1:30. I'm looking at 12 workouts coming up this week. MW bike and strength, TTH swim and run, F strength and run, Sa long swim, Su brick. Bike segments 1:35, 1:15; swim segments 1950, 2000, 2600; run hill :38, strides :40, tempo :40; 3 strength and core 60 min. ea; brick 60/40.

I was sore at the end of the week and I need to get some good stretch sessions in this week, usually following most workouts except swims.

Keep on tri-ing, a hui hou, and see you on the road.

Saturday, April 3, 2010

Little by little, one goes far.

The outdoor season is just around the corner and I thought I should summarize my basic training, where I started and where I am now. As I assembled some information I was pleased with my improvement and also reminded that "little by little, one goes far."

My active participation is a direct response to our relationship with our cousin Scott, who is an ultra-endurance athlete, and also my fascination with the Ironman Hawaii for years and years. It is also a pleasure that my fitness now is better than it has been for decades. So thanks to Scott Beasley and my personal obsessions.

I started this chapter in my odyssey In August 2009. I started working out regularly and consciously started to train in the three events of the triathlon. Then my jog/runs were single miles at 15 minutes per; bike maybe 5 miles; and swimming laps in a pool was non-existent. Each subsequent month I advanced in volume and intensity. In October I was jogging multiple miles at 15 min. each; biking about 10 mph but not too far; swimming a mile in the pool in about and hour. I ran my first 10K Husky Dash in 1:20 and was not the last finisher.

In November I upped my workouts to 5 or 6 a week following an general plan based on whatever I read last. December was a little let down, 3 or 4 workouts a week, due mostly to travel in California and limited access to facilities. January I got more serious and set some goals, the end goal (fantasy) IM in Kona within 3 years. This of course changed everything. I decided that in addition to the events I should also consciously include some strength training.

January I trained 11 hours per week; February up to 12.5; and in March I trained 12 times per week, 2 per day M-F, 1 Sa 1 Su. I alternate days from bike and strength training to swim and run days. Saturday has been a swim day and Sunday a long easy run day.

That brings me to the present. Now I have run as fast as 10 min. single miles, 13 min. repeat miles for 7 or 8 miles distance; biked 36 miles in less than 3 hours; and swim about 1.5 mph in the pool. I have completed 9 weeks of training out of 24 week schedule for a full IM from the Fitzgerald training guide. Matt Fitzgerald writes for Triathlete Magazine. I have also registered for two Sprint Tri's, Issaquah and Seafair; plan on one Olympic distance, Whiskey Dick or Wenatchee, and hopefully a 70.3 IM in September like Black Diamond.

Just to celebrate a little I have been able to "re-design" my body significantly. In Oct. 2007 I weighed 236, Mar. 2009 221; now in Apr. 2010 a consistent 190. I have worked hard but I have had lots of support from my family that put up with my obsession for training; my favorite local shops Speedy Reedy in Seattle; TriLab Santa Monica CA; Monroe Tri Club and Monroe YMCA; Unison in Kona; some inspiring experiences in Kona and twice at UltraMan Canada; and cuz Scott. Mahalo to all named and not; a hui hou, see you on the road.