Week 15 Utah 1/2 IM Training

I've reached the peak phase, although I'm not certain that I'm ready for it. I'll be writing more about that later. The peak phase consists of long endurance workouts to make sure that I'm ready for race day. The second training priority is to complete the threshold intensity workouts. The goal for this week is to complete Friday's threshold swim intervals at the same pace as I did last week...except that I didn't do that swim workout. So, we'll see how it goes.

June 30, 2008

SWIM - I made it to the pool this morning so I'm 1/1 on workouts this week. I had to skip my kick set because I ran out of time, but I did get 2300 yds done in 56:42. I did complete all of my lactate intervals, even though I wanted to quit after 2. I really don't like lactate intervals, but after the fifth one (I had decided to stop after 5) I realized that only had 2 left, so I went ahead and finished them. I did my lactate intervals in 1:44, which is somewhat disappointing since I usually do 100 yd. in 2 min.

Warmup (300), Drill set (8x25), Base intervals (8x100), Lactate intervals (7x100), Kick set (8x25), Cooldown (300) - Total 2500 yds.

July 1, 2008

BIKE - I did this workout tonight in spite of the 90+ degree temps and I actually had a pretty good ride. My average HR was 145 and I burned 1754 calories. After I finished the ride, I changed shoes and headed up to the treadmill.

Foundation Ride (2 h.) - steady ride at moderate aerobic intensity

RUN - I got this workout done right after my bike and while it was tough (kinda like a brick), I did my tempo run at 6.6 miles per hour. My average HR was 166 and I burned 776 calories. I finished 4.5 miles, so I'm pleased with that. I've had my recovery drink, so now I'm off to bed. One more thing...I'm feeling pretty good about being 3/3 on my workouts this week.

Tempo run 22 min. (42 min) - Steady run at threshold intensity; warmup and cooldown long enough to reach total time

July 2, 2008

SWIM - I woke up to do this workout this morning, but when I got up to use the bathroom, my body wasn't happy at all. My legs are sore and tired and my shoulder was achy. So, I decided that I needed to just skip the swim. I wish that there was a pool that had open lap swim at a different time than 5am.

Warmup (300), Drill set (8x25), Threshold intervals (4x300, 30 s. rest), Sprint intervals (6x50, 20 s. rest), Kick set (8x25), Cooldown (300) - Total 2500

RUN - I started this run, but my legs were toast from last night's workout, so this was a no-go.

Long run (1 h. 5 m.) + Strides (6x20 s.)

July 3, 2008

SWIM - I had to make a choice this morning on what workout I was going to miss because of a work scheduling issue. So, I decided to skip the swim because I really felt like I needed to spend some long hours on the bike.

Warmup (250), Base intervals (2400), Cooldown (250) - Total 2900

BIKE - My dad and I headed out for a gorgeous bike ride this morning. We left at 6:15am and rode until 9am. We rode from Logan to Benson to Amalga headed towards Clarkston, skipped the big long killer hill, turned towards Cornish and then headed to Lewiston (which is like 1 mile from the border of Idaho). We were headed back home and stopped at a gas station in Richmond and my dad told me his lower back was hurting. He asked me what I wanted to do and I said it was up to him, so he called my mom to come and pick us up. We headed towards Logan, and my mom met us somewhere north of Smithfield. I tipped over because my left cleat is being backwards again. I tried clifblocks and had some really great results. I drank 2 bottles of water, 1 bottle of heed, and took a clifblock every 15 minutes. This actually worked really well, so I think I'm on my way to getting my nutrition plan straight.

Long ride (3 h. 30 m.) - long steady ride at moderate aerobic intensity

July 4, 2008

RUN - Well, I had great intentions of doing this race, but I woke up this morning with some serious nausea, so I talked to my mom and we decided to stay home. I'm feeling better now and probably should have just run, but I sure wasn't feeling it this morning.

Lewiston 10K

July 5, 2008

BIKE - I didn't get this workout done yesterday. I may try to fit it in today, but we'll see.

Tempo ride 2x14 min. (1 h. 15 m.) - 2 blocks of riding at threshold intensity with 10 min. active recovery; warmup and cooldown long enough to reach total time.

July 6, 2008

REST, STRETCH, CORE