Tuesday, September 19, 2006
Run 6.5/Swim 2000, PR, light leg weights
Workout Summary: Run 6.5 TM (46'), then swim 2000 (36')
Run Treadmill: Needed to closely monitor pace and hamstring. Tight but manageable.
Progessive pace at 0% incline. Hamstring completely pain free until sub-7
Miles 1-2: 7:30 pace, HR ave 107/max 116
Miles 3-4: 7:00 pace, HR ave 125/max 130 (zone 2 >127)
Mile 5: 6:40, HR ave 135/max 138
Mile 6: 6:30, HR ave 141/max 144
cd .5 mile HR down to 130
Zone Summary:
1 = 54 %
2 = 31%
3 = 12 %
4 = 3%
Light hamstring curls. 20 lbs single leg, alternating every 10, total 30 each leg. (10 min)
Then swim: 2000
500 pull wu in 7:25
1000 free in 14:20, what? My PR for a 500 before today was 7:18. I swam the first 500 today in 7:12 and the second 500 in 7:08. I mentioned to Ann (and Bob Bruce) in Bend a few weeks back that I expect a breakthrough over the next several weeks. Well...here it is.
I hope I can just maintain and have a reasonable swim at Kona. Based on what I have been swimming, I hopefully will PR (for Kona). PR is 1:12 last year. I hopefully will break 1:10. (and not get sea sick like '04)
Diet:
Breakfast: 1 poppy seed bagel, coffee. 16 oz caffeine free tea late morning
Lunch: Turkey with swiss on wheat, mustard, tomato. 2 0z pretzels, 16 oz carrot/orange juice mix.
Afternoon: non-fat carmel latte, cliff protein bar
Dinner: Low fat chicken sausage links on roll with sauer kraut (sp?), corn on the cob. 2 beers.
Before bed. Snack on low fat choc. covered pretzels and some gummi life-savers.
Run Treadmill: Needed to closely monitor pace and hamstring. Tight but manageable.
Progessive pace at 0% incline. Hamstring completely pain free until sub-7
Miles 1-2: 7:30 pace, HR ave 107/max 116
Miles 3-4: 7:00 pace, HR ave 125/max 130 (zone 2 >127)
Mile 5: 6:40, HR ave 135/max 138
Mile 6: 6:30, HR ave 141/max 144
cd .5 mile HR down to 130
Zone Summary:
1 = 54 %
2 = 31%
3 = 12 %
4 = 3%
Light hamstring curls. 20 lbs single leg, alternating every 10, total 30 each leg. (10 min)
Then swim: 2000
500 pull wu in 7:25
1000 free in 14:20, what? My PR for a 500 before today was 7:18. I swam the first 500 today in 7:12 and the second 500 in 7:08. I mentioned to Ann (and Bob Bruce) in Bend a few weeks back that I expect a breakthrough over the next several weeks. Well...here it is.
I hope I can just maintain and have a reasonable swim at Kona. Based on what I have been swimming, I hopefully will PR (for Kona). PR is 1:12 last year. I hopefully will break 1:10. (and not get sea sick like '04)
Diet:
Breakfast: 1 poppy seed bagel, coffee. 16 oz caffeine free tea late morning
Lunch: Turkey with swiss on wheat, mustard, tomato. 2 0z pretzels, 16 oz carrot/orange juice mix.
Afternoon: non-fat carmel latte, cliff protein bar
Dinner: Low fat chicken sausage links on roll with sauer kraut (sp?), corn on the cob. 2 beers.
Before bed. Snack on low fat choc. covered pretzels and some gummi life-savers.
Comments:
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G'day Dave,
I ws just wondering what sort of time and splits your aiming for at Hawaii?
I'm curious to know how you go about structuring your basic week. Abviously your doing plenty right as you don't seem to have much trouble qualifying for Hawaii.
Im going to have a shot at it next year at either IMjapan or IM germany. Any tips would be much appreciated.
looks like your putting in some good quality stuff at the moment keep it up. Do you have a coach? Who's principles do you follow and why? I tend to use a mix of Gordo's and Mitch Gold stuff.
Paul
I ws just wondering what sort of time and splits your aiming for at Hawaii?
I'm curious to know how you go about structuring your basic week. Abviously your doing plenty right as you don't seem to have much trouble qualifying for Hawaii.
Im going to have a shot at it next year at either IMjapan or IM germany. Any tips would be much appreciated.
looks like your putting in some good quality stuff at the moment keep it up. Do you have a coach? Who's principles do you follow and why? I tend to use a mix of Gordo's and Mitch Gold stuff.
Paul
Hey Paul
No...I self coach. I was coached by Peter Maher (3 time marathon olympian) who was coached by Steve Jones (former marathon world record). He coached me for 3 years in the marathon back in the early-mid 90's
I use much of that philosophy in my training, and my wifes. Her first marathon was in her Ironman, and she ran a 3:36. She had only ran a 5K and one 10K prior.
Running and Nutrition are our best strengths.
We basically train for a marathon, and more specifically for the final 10K. We center our training around this. I do focus alot on the bike but its mostly to get strong enough so I can manage a reasonable split, then its all about the run to me.
I have gained my last 3 consecutive Kona slots in the final 10K of each IM race. My wife was 8th woman at Florida with 4 miles to go, then ran 4 consecutive 7:30 miles and ended up 4th, and had the fastest woman marathon split of the day.
My running this season however has been greatly hampered by a hamstring injury I incurred last April training. I entered Coeur d Alene with the injury but it slowed me down significantly. My wife however has been able to run the training plan I devised for her. She just took 2nd overall at the Northwest Regional 1/2 IM championships on saturday, losing only to a former pro. (Grand Columbian half Ironman). Again, she ran 7:32/mile for the 1/2 marathon off 60 kph headwind for 30 miles and 1200 meters of climbing.
Again, it came down to her running strength off the bike. Dont get me wrong, we train hard on the bike. But, the priority workouts are almost always running oriented. Last monday for example, we ran 18 miles in the evening because we couldnt get it in on the weekend. We did this even though we had the 1/2 IM race 5 days later.
I can elaborate more for you later. I think if you treat the race as a marathon, and prepare yourself mentally, physically and more important nutritionally during the bike, then you have a great chance of getting the Kona slot. Its not hard to bike a 5:10-5:30, but it comes down to being able to run under 3:30 in the marathon. That will almost always get you a slot. Nutrition is the vital key.
Preparing your body to run that final 10K at equal splits, while almost everyone else is slowing 2 or more minutes per mile. I think that is the secret.
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No...I self coach. I was coached by Peter Maher (3 time marathon olympian) who was coached by Steve Jones (former marathon world record). He coached me for 3 years in the marathon back in the early-mid 90's
I use much of that philosophy in my training, and my wifes. Her first marathon was in her Ironman, and she ran a 3:36. She had only ran a 5K and one 10K prior.
Running and Nutrition are our best strengths.
We basically train for a marathon, and more specifically for the final 10K. We center our training around this. I do focus alot on the bike but its mostly to get strong enough so I can manage a reasonable split, then its all about the run to me.
I have gained my last 3 consecutive Kona slots in the final 10K of each IM race. My wife was 8th woman at Florida with 4 miles to go, then ran 4 consecutive 7:30 miles and ended up 4th, and had the fastest woman marathon split of the day.
My running this season however has been greatly hampered by a hamstring injury I incurred last April training. I entered Coeur d Alene with the injury but it slowed me down significantly. My wife however has been able to run the training plan I devised for her. She just took 2nd overall at the Northwest Regional 1/2 IM championships on saturday, losing only to a former pro. (Grand Columbian half Ironman). Again, she ran 7:32/mile for the 1/2 marathon off 60 kph headwind for 30 miles and 1200 meters of climbing.
Again, it came down to her running strength off the bike. Dont get me wrong, we train hard on the bike. But, the priority workouts are almost always running oriented. Last monday for example, we ran 18 miles in the evening because we couldnt get it in on the weekend. We did this even though we had the 1/2 IM race 5 days later.
I can elaborate more for you later. I think if you treat the race as a marathon, and prepare yourself mentally, physically and more important nutritionally during the bike, then you have a great chance of getting the Kona slot. Its not hard to bike a 5:10-5:30, but it comes down to being able to run under 3:30 in the marathon. That will almost always get you a slot. Nutrition is the vital key.
Preparing your body to run that final 10K at equal splits, while almost everyone else is slowing 2 or more minutes per mile. I think that is the secret.
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