The month of June included my first ever triathlon: The Gary Kirby Tri as well as a full week off from training after the race – so the numbers indicated here are basically three weeks instead of four.  But nonetheless, here are my totals.  My bike total is way down (-50% from June)… I need to remedy that in July!

Swim: 6:28 – 13835 yards (May: 5:06 – 8368 yards )

Bike: 5:13 – 87.94 miles  (May: 10:17:10 – 170.6 miles)

Run: 4:42:09 – 28.32 miles (May: 4:01:58 – 21.74 miles)

My Sunday consisted of me getting up, knocking out 1.5 Kilometers in the pool – then jumping on my bike for a “quick” 23 miles.  My goal was to be done with the ride before 9:30 am as the heat was going to be brutal later in the day.

Today’s Workout:

Plan: 29 minutes in the pool – 1:37 on the bike

Actual: 29 minutes in the pool (1500 meters) – 1:13 on the bike (22.86 miles @ 18.79mph)

I actually set my alarm for 5:30 am on a Saturday just to get in the workout today.  Does that make me crazy?  Normally on Saturdays I allow myself to sleep until closer to 7am – however, today it was supposed to be 85* by 7:30 and rising fast throughout the day (north of 100* by noon) .  So, 5:30 became the best solution as it allowed me to get in my last of the recovery week runs before the day became too much of a scorcher.

This is my run – mapped out. Although, you can see I hit ‘start’ late… and the GPS did mess up a bit as I never crossed the river.

Once again, it was a short 30 minute run on the training calendar.  Not too hard – and with this heat, I was quite thankful of that.  I quickly got ready and headed towards the Upper Neuse Greenway (again).  Although… this time I turned left, instead of right.  Not much different, but it did give me some different trees to look at.  🙂

My run went well.  Surprisingly the greeenway was full of people at 6am.  I guess everyone had the same thought today!  Of course, when I say full of people, I mean I saw maybe a dozen other people during my 30 minutes.  Normally in the early mornings I only see deer and maybe a fox or two.

Today’s workout:

Plan: 29 minute run

Actual: 31:23 (3.29 miles @ 9:32/mile)

Not much time to write today.  I got in a great swim workout this morning before the heat settled in – although the water was like swimming in bath water it was so warm.  My workout today was another recovery short time workout – only 29 minutes in the pool.  I focused on smooth strokes, light kick and bilateral breathing – with some sighting practice thrown in for good measure.  I ended up doing 1100 meters and felt great at the end.

BTW, anyone else watch the US Olympic swim trials?  It is so much different watching them now that I am swimming so much.

Today’s workout:

Plan: 29 minutes in the pool

Actual: 29 minutes – 1100 meters in the pool

As I have mentioned already, this week is my recovery week.  It allows for easier workouts every day to give my muscles a chance to recover, before I push them to their limits over the next three weeks.  It also allows me to sleep an extra 30-45 minutes every morning, which has been very nice.

Today I was scheduled for a 35 minute bike ride.  That is fairly short for my training in recent weeks, so I was excited to get out there and push the pace for the quick 35 minutes.  Once again I headed to the Upper Neuse Greenway for my ride.

The weather was perfect… absolutely gorgeous!  I planned to leave from my house, ride to the end of the Greenway and back as fast as I possibly could.  This loop is just shy of 11 miles.   If I could average better than 18.5 mph, I would be back at or before the scheduled 35 minute mark.  Simple enough, right?

The ride started off a little shaky though.  I felt pretty tired and was struggling holding onto a 20mph pace on the flats.  I passed by a few deer, caught a glimpse of the sunrise through the trees and told myself to go for it – do not hold anything back.  I upped my pace.  For a few minutes, things felt the same… but for some reason, around mile 3 or 4, everything felt better.  I felt like I had energy and desire.   I continued on to the turnaround point (around 5.5 miles from home) averaging 19.2  mph to that point.  Now pointed in the opposite direction, I reminded myself of my goal and kept the pressure on.  Around 1/2 way back on the return, I came upon another rider pulled to the side,  stretching out his calf muscle.  I quickly asked if he needed help, then continued my ride.  A few minutes later, I hit the one hill on the ride and suddenly that rider was beside me. We chat for a bit as we ascend the hill – then I duck in behind him and try to hold onto the draft for as long as I could.  Well… that only lasted a couple of minutes.  That dude was fast.  I was pushing 22-23mph in his draft and he dropped me after around 5 minutes.  Seeing him pull away from me reminded me of how much faster others are… and that I have a lot of training to do to get to the point of being quick.   Sure, I finished my ride with an average mph of 19… which isn’t too bad at all…  And, I have only been riding a bike for four months… And, I am not a small guy… BUT, I know I can be faster with just more dedication and more time in the saddle.

Today’s workout:

Plan: 35 minutes on the bike

Actual: 34:04 on the bike for 10.82 miles @ 19mph

I love these short workouts this week!

My training plan is built off of a basic plan that includes 3 weeks of increasing load workouts, followed by a week of lower load workouts.  It is so nice when you hit that fourth week – suddenly everything becomes easy.  The workouts are cut by 33% or more.  It feels like I have tons of energy!

For example, last Wednesday my schedule called for a 38 minute run.  Granted, that isn’t terribly long… but when compared to today’s workout it is.  Today I was scheduled to get in only 23 minutes of running.  That 15 minute difference is huge – and allowed for me to go out and push my pace a bit, knowing I could easily make the full 23 minutes.

So with only 23 minutes to run, I pushed the pace for the first mile.  I didn’t look at my Garmin, I just focused on good form, fast turnover and pushing my limits.  When I heard the ‘chime’ from my watch indicating I hit the one mile marker, I glanced down to see how fast I went.  To my surprise, I just ran my first sub-9 minute mile – 8:49!  How about that – and I didn’t even feel that worn out.

I continued on, trying to keep the fast cadence for the remaining time.  I did slow down – I think it might be more of a mind game though.  I never felt ‘tired’ – but I allowed my feet to slow down.  The next 1.42 miles came in almost a minute/mile slower@ 9:44/mile.

All in all I feel great about the run this morning.  The weather was perfect, my legs felt great and I hit my fastest mile time to this point.

Not a bad way to start a Wednesday.

The map for today’s run.

Here is my pace chart for today’s run.  FYI – The big dips are where I turned around on the greenway.

Today’s workout:

Plan: 23 minute run

Actual: 22:42 run – 2.42 miles @ 9:22/mile

Just a quick post today.

This morning I woke up early to hit the pool at 6:00 am with my 14 y/o daughter in tow.  Once again I planned out a good ~45 minute workout that looked like this:

1×100 meter warm-up

3×200 meter – negative splits (goal: 4:17, 4:12, 4:05)

1×500 meter – @ olympic race pace (2:02/100 m)

2×200 meter – 150@ race pace, 50 @ sprint)

1×150 – cool down

All of that swimming equals 1750 meters in the pool.  My daughter was going to match 50-75 meters for every 100 meters I did.

It was a great workout.  I felt strong, and smooth.  My negative splits came in better than planned – 4:12, 4:05, 3:55!  That lest set was fast (for me).

All in all a good start to the day.

Today’s workout:

Plan: 48 minutes in the pool – 1750 meters

Actual: 48 minutes in the pool – 1750 meters.  spot on.