Showing posts from January, 2010

Wk #4 - Epic Swim!

S:5 B:50 R:24.5
2010 training is off to a great start. After 3 weeks of steady efforts, taking it down a notch on the fourth week. Kept up with the running but cut back on the bike to get ready for an epic swim on Saturday with Water World Swim. After seeing the gigantic wolf moon setting before dawn, we jumped off The Dauntless by the Golden Gate Bridge and swam to the Aquatic Park on the flood tide. It was very exciting! I was nervous in the beginning after jumping off the boat - Irene and I decided only last week to do this - but the water felt great and it was so amazing to be out in the middle of the bay. Though the surface of the water looked smooth and glassy, there was actually a good current moving into the bay. I learned a lot about navigation on this one. We set our sights on Alcatraz for the first 10 minutes, then angled toward land for the dome of the Palace of Fine Arts. It was a bit foggy and the sun had come out, so headed toward the glare of the sun for a bit. The wa…

Wk #3 - In the Zone

S:2.9 B:108.21 R:26.94
my week starts on Monday, (our club USAT NCC spreadsheet starts on Sunday)

a view from the Coastal Trail

It's been a good week despite all the much needed rain. I'm getting used to the schedule. Felt a little tired toward the end, but put in a good effort on the running speedwork. Crossing off the other workouts was a bonus (9 in total: 3 swims, 3 runs, 2 bikes + bike to work for the week which I count as 1, and 2 rest days). Did not do 2 minute miles workout on the bike this week, but got a good resistance workout at 5min/mi and a long ride at 6min/mi. For the third week in a row I am not able to get and keep the desired marathon pace for the long run, so am going to accept it, relax and try to just ENJOY it and keep building up the mileage. I know I can hussle when I really need to, and will save the turbo juice for the other two interval and tempo runs. I did notice the overall pace is a little faster than last week and I ran more comfortably. Will conti…

Sample Workouts

I had such a great workout this morning that I forgot it was raining outside and that I had to go to work LOL...Here are a couple of workouts from this week:

Swimming: My favorite workout!
4 x 100m wu drills combo: sidekick + shark fin,
breast + back
2 x 200m free reach and catchup on the odds / pull on the evens
2 x 400m free or 1 x 800m free with variations:

w/last 100m fast, alternating sprints, or negative splits

I did an experiment this morning and did 400m with all out 50m sprints alternating with 50m recoveries, and then did a 400m with 200m easy pace then 200m fast but sustainable pace, and the times came out about the same.

Here is the Furman Institute running workout I did on Tuesday that exhausted my adductors!

Speed Descent
10-20 min. warmup
1200, 1000,800, 600, 400, 200 at around 10k pace w/ 200 RI
10 min. cool down

and here is what it looks like in the Garmin:

You can adjust your own speed. I like the Garmin program capability because I can make up a track work…

Wk #2 - Balance

Thoughts, prayers and donations go out to Haiti...It's very frustrating knowing that the aid is not getting there fast enough. Everything else seems trivial in comparison to what they are dealing with.

View from the Coastal Trail @ Sutro Baths
S:2.75 B:118.5 R:25.5

Swim: good pool workout and open water swim in the cove this weekend. Time continues to get better the more I do the little sprint sessions. Working on maintaining pull and propulsion with speed. Better stroke efficiency. Staying longer in cold water.

Run: Marathon/half-marathon training is going well, though it is challenging to run 3x/wk as if you are racing. I am not getting a steady MP in the long runs, but I get a lot of variety in the course, including hills so I can maintain the fitness from all that hill training that I did last year. Working on pacing and longer strides.

Bike: Doing more cycling has given me tons more energy. Not sure why but perhaps it is just spending a few more hours in the aerobic zone that…

Week 1 - 2010

S:3 B:103 R:24
You know you've put in a good week of training when you are ready for the rest day! This has been a good first week of training doing something new for me which is regular pace workouts. I'm in my third year of running and it's time. I'm getting ready for BSIM using the F.I.R.S.T. plan method, which focuses on race pacing. It is the metric marathon plan - it looks very similar to Ryan Hall's Half-Marathon training plan. The key workout #1 is very ambitious in the Threshold Zone 5, and it is challenging to run at different speeds and maintain them. The McMillan Running Calculator is a good tool to use for realistic pacing targets. The plan recommends doing your own easy mileage on the other days of the week, but I have set off to do more cardio swimming and cycling on those days so I can be ready for triathlons or bike rides in the spring that I haven't signed up for yet. 3 x 3 of each with 3 double up days. It feels more balanced to be back on t…