Hill Workout on Trainer

“For it is God who is working in you, enabling you both to will and to act for His good purpose.” - Philippians 2:13.  God keep me in your will and performing for you and not self.

A little over an hour this morning on the trainer riding rolling hills.  The main set consisted of 6 x 2 minutes riding at 65-75 rpms with 1 minute recovery at 100-110 rpms and then straight in to 6 x 3 minutes at 65-75 rpms with 1 minute recovery at 100-110 rpms.  I had a good ride listening to some good old rock and roll music while studying for my exam today.  Multi-tasking at its best!  My battery is dying on my cadence device.  My cadence is sporadic so the reading may not be 100% accurate.

The details:

Distance: 20.31

Time: 1:06:00
Avg Speed: 18.5
Avg HR: 142
Max HR: 173
Avg Cadence: 80
Max Cadence: 105.1

Happy Training Everyone!

2.3 mile tempo run around Beaver Lake

"Make your own attitude that of Christ Jesus." - Philippians 2:5

I drove back to Fort Rucker after church this afternoon.  I after I got back to the hotel I unloaded my stuff, changed and headed out for a short run which turned out to be a little longer than I was planning.  I decided once I started running I was going to run around beaver lake which is about a 2.3 mile loop.  I ran from the hotel to Beaver lake, 1.6 miles and then the plan was to run sub-7s around the lake and then back to the hotel.

I had a great run despite running in mid-afternoon.  The 2.3 mile loop is not flat by no means, with a few short steep climbs and some gradual climbs.  I ended up averaging a 6:55 pace around the lake.  Goal was obtained.

The details:
Distance: 5.5 miles
Time: 42:25
Avg Pace: 7:43
Avg HR: 155
Max HR: 185
Total Climb: 372 ft

Happy Training Everyone!

Now it is time to study for my exam in the morning.

Bike Trainer: 15 x 30 second intervals

"I am sure of this, that He who started a good work in you will carry it on to completion until the day of Christ" - Philippians 1:6

Not much sleep last night for some reason.  I was up almost every hour on the hour until about 2 a.m.,  alarm at 4:30 a.m..  I drug myself out of bed and had a quick breakfast and hydrated.  About 45 minutes later I was setting up the computer to the TV, picked out a movie (Behind Enemy Lines, Columbia), and then picked out a short workout of 36 minutes with the main set being 15 x 30 seconds at about 80-90% effort.  During the Warm-up I studied my notes from yesterday's classes.  As much as I sweat I had to put them in document protectors to keep from destroying them.

Details:
Distance: 10.86
Time: 36:00
Avg Speed: 18.1
Avg HR: 129
Max HR: 168 (I really didn't give it 90% effort; recovery week)
Avg Cadence: 76 (I figured out why it is so low, I am not getting a good reading, it dropped to 40 knowing I was in the 90s)
Max Cadence: 98.4

I will head out for a 6 - 8 mile run tonight after class.  It should be a shorter day than it was yesterday.

Happy Training Everyone!

Bike/Run Brick

Whatever you do, do well. - Ecclesiastes 9:10

I didn't write about i last night but I did get a 6.75 mile run after class.

I got on the trainer this monring riding 4 x 5 minute intervals in HRZ 2.  I am not trying to kill myself this week.  I just wanted to keep it easy but still trying to get at least an hour of training in everyday.  I watch Ironman Kona 2011 up until the pros finished and then off the bike and out for a short run.

Bike Details:
Distance: 13.11
Time: 42:55
Avg Speed: 18.5
Avg HR: 149
Max HR: 164
Avg Cadence: 78.8 (Oops didn't know I was pedaling so slow)
Max Cadence: 97.7

Run Details:
Distance: 2.55
Time: 21:23
Avg Pace: 8:21
Avg HR: 143
Max HR: 157

Happy Training.

Spinervals Lake Placid - Haselton Road

"I will guide you along the best pathway for your life.  I will advise you and watch over you." - Psalms 32:8.  I love this.  God know what is best for you and if you listen to Him he will guide you along the best pathway.  It may not be the pathway you wish to take!

I will not be living in a hotel for the next 5 weeks.  I brought the bike and the first priority was to get it set up in the hotel room.

Up at 4:30 so I could get a short ride in before I head to school.  I rode just the out and back section of the Ironman Lake Placid course.  Since this is a recovery week, I am going to cut way back on both the duration and the intensity.  Hopefully I will be able to bring that Training Load graph into the positive side.  It shouldn't be too difficult.  I plan on heading out for a run after class tonight so I can get a lay of the land before I head out for a run in the morning with no clue on where to run.

The details:
Distance: 13.00 Miles
Time: 0:42:00
Avg HR: 138 (56%)
Max HR: 161 (71%)
AVG Cadence: 91.4
Max Cadence: 120.4

Happy Training Everyone!

Recovery Day!

Commit your actions to the Lord, and your plans will succeed. - Proverbs 16:3

Day 36 of the Mile-A-Day Challenge.  Two mile run this morning at a nice and easy pace.

I was up at 5:30 and checked my resting heart rate.  Good news is that it is down 2 more beats than it was last week.  I must be doing something right to keep the RHR going down each week.  I am still about 6 beats away from my lowest RHR recorded of 48.

I use Sporttracks to keep track of my training and I just recently download the Training Load add on for it.  I am going into a recovery week so we will see if I can get my Training Stress Balance into a positive number again.  Here is a snap shot of the chart.  It is very confusing to read and I have been trying to figure out all of the charts.  I think I got it now.  I will post another blog discussing the Training Load add on in the near future.

Training Load - February 2, 2012

Happy Training Everyone!

Aerobase Builder - Flat Tire

The plan was to ride for about an hour this morning in an aerobic zone.  I decided to ride the Spinervals Basebuilder 16.0 on my rollers.  All started out well getting the heart rate up to about 10-20 below my lactate threshold.  During the 5 minute intervals I wanted to ride in Aero positions which is not easy on rollers but I am getting much more better and comfortable at it.  During the third 5 minute interval it seemed to get a bit harder and the heart rate was rising and I kept dropping gears trying to stay in my aerobic zone.  By the end of the third interval I realized I was low in air in the front tire.  About mid-way through the fourth interval it was really getting low and by the end of the interval I actually started to hit the rim.  I decided to call it quits at just over 30 minutes of riding.  I changed and then headed out for a short 2 mile run.

Bike Details:
Distance: 10.44 miles
Time: 32:01
Avg Speed: 19.6
Max Speed: 23.4
Avg HR: 118
Max HR: 166
Avg Cadence: 85

Run Details:
Distance: 2 miles 
Time: 16:32
Avg Pace: 8:16
Avg HR: 139
Max HR: 163

Happy Training

13.1 Mile Run

Whatever you do, do it enthusiastically, as something done for the Lord and not for men. - Colossians 3:23

I had an absolute blast running this morning.  I haven't had so much fun running in a long time.  I was so hyped up when I got done running.  God has been such a blessing to me lately working out it is unreal.  Any how we decided to run a different route than normal so we chose an out and back that I have never run and it is on a hill road so I didn't know what to expect for the run.  Three of us started together and the good old Captain decided us old folks were running to slow so he took off out in front of us.  He waited at the turnaround.  We ran at a comfortable conversational pace of about 8:30.  Tony attended a "Good Form Running" clinic last night so we talked about running form most of the way out.  I was feeling pretty good so I told him once we made the turn I was going to pick up the pace on the way back.

Once we got to the turn I told Tony that I was going to pick up the pace and the good Captain heard me so he figured we would be my rabbit.  After talking about running form for the first 6 miles, I was concentrating on my form.  You know mid-foot strike, leaning forward, head up, chest back, cadence  etc...  I turned out a 7:19 for the first mile, mile 7 and like I said I was feeling pretty darn good.  Mile 8 was even faster at a 7:09.  You have to keep in mind that I was running on rolling hills and I felt as though everything was clicking this morning.  I felt great running up the hills and held back slightly coming down as not to over stride.  Mile 9 was a 6:57.  Mile 10 was mostly down hill and I was just rolling on through clocking a 6:33.  Mile 11 started with a pretty steep decline for about a 1/4 mile and the last 3/4 was a gradual uphill.  I thought for sure I would begin to slow.  I held strong through mile 11 with a 6:30 mile.  I normally end with a mile cool down so I decided to turn around and go pick up Tony.  Once I met up with him we finished the run off running at a 7:54 and 7:57 pace. 

Again I am just awestruck at how great I felt this morning running.  Thank you Jesus.

The Details:
Distance: 13.1
Time: 1:41:35
Avg Pace: 7:47
Elevation Gain: 769 feet
Avg HR: 153 (65%)
Max HR: 186 (87%)
Avg Cadence: 90.4 (right where I need to be)
Max Cadence:  99.8
Shoes: Brooks Defyance 4

Happy Training!

Spinervals On The Road Lake Placid 2.0 - Brick Workout

I am going to use this verse for my prayer at the beginning of my Run Leg my triathlons.  Psalm 119:105 – “Your word is a lamp for my feet and a light on my path.”  So God can guide me on my run leg but keep me focus on His word.  It will be a reminder that while I am out on the course to share His word at every opportunity.  I may even write the verse on my shoes.

Brick workout scheduled today.  For the bike leg I did Spinervals, Lake Placid 2.0 on the rollers this morning.  I rode from Lake Placid to Keene, Keene to Jay, Jay to Wilmington Outbound only!  My goal was to ride for 1:40 minutes and then head out for a 2.5 run.  I had an absolute blast riding this morning sweating up a storm.  I kept the HR somewhat low with little resistance on the rollers.  I ran at about 85% for the first 2 miles and then cool down for the last 1/2 mile.

Bike Details:
Distance: 35.00 miles
Time: 1:42:19
Avg Speed: 20.5 mph
Avg HR: 134 (53%)
Max HR: 150 (70%)
Avg Cadence: 94.9
Max Cadence: 116.7  (I can’t get it much higher without bouncing on the saddle, especially on rollers)

Run Details:
Distance: 2.5 miles
Time: 18:00
Avg Pace: 7:12
Pace per mile: 7:02, 6:45
Avg HR: 169 (76%)
Max HR: 187 (88%)

Happy Training!

One Mile Intervals

We have different gifts, according to the grace given to each of us. If your gift is prophesying, then prophesy in accordance with your faith; if it is serving, then serve; if it is teaching, then teach; if it is to encourage, then give encouragement; if it is giving, then give generously; if it is to lead, do it diligently; if it is to show mercy, do it cheerfully. (NIV) – Romans 12:6-8

To those who use well what they are given, even more will be given, and they will have an abundance. (NLT) – Matthew 25:29

Whatever gifts God has given you, use them to glorify His name!

5 x 1 mile repeats this morning with a 1 minute rest between sets.  I set some parameters in my watch to ensure I didn’t run too fast or too slow.  I set the watch to beep when running outside of a 6:35 – 7:00 minute pace.  My goal this week was to keep it much more consistent than last week’s repeats.  I succeeded keep all the repeats pretty consistent, but went all out for the last one which told me that the 6:35 was too slow for me.  The next interval workout I will adjust and try and keep them around 6:20 – 6:45.  My goal by end of July is 10 x 1 mile at a 6:20-6:30 pace.  This should ensure that I can run a sub-1:30 half marathon.

Run Details:
Distance: 6.50 miles
Time: 49:03
Avg Pace: 7:33
Interval times: 6:38.3, 6:36.6, 6:35.7, 6:35.2, 6:06.6
Avg HR: 160
Max HR: 190

My pool workout today I did an endurance swim of 1600 meters.  I tried to start slow and gradually get faster.  I took a split at 800 meters to compare my times.  My second 800 was 17 seconds faster than the first 800.  Overall a great workout!

Swim Details:
Distance: 1600 meters
Time: 29:17    
Avg Pace 50m: 54.9 seconds

Happy Training Everyone!