Tuesday, October 03, 2006
Start of 10 day peak period: Run 8.5/Swim 6000
If all goes as planned. The big workouts wont be as big, but a little faster. Shorter quicker runs also. Focus will be on getting adequate rest though. If somewhat tired, I may not changed the intensity of the workouts, but will cut the duration.
Workout summary: am 4 run + 1000 easy swim (27' + 15')/ pm: Swim 5000 (1:17), run 4.5 (30')
6:30 am: 4 miles on TM. First in 7:30, second in 7, third in 6:40 and final mile in 6:15.
Then jumped in pool for a 1000 yd easy cool down in 15 minutes.
Sauna after, 12 min. at 170 degrees
6pm: Swim 5000 continuous. 1:17, each 1000 ave. 15:15-15:40 (around 1:32/100 ave)
Then Run on TM. First mile 7:30, second 6:40, third 6:20, fourth in 6:00. Then 1/2 mile cd at 7:30 pace. Hamstring mildly tight but no worse then its been the past 2 weeks.
Diet:
Breakfast: 2 vanilla yogurt's and hot caffeine free tea. Late morning 1/2 of starbucks cinnamon roll and a small coffee
Lunch: Some low fat popcorn, cliff protein bar, 1 apple. water.
Late Afternoon: non fat latte
Dinner: Corn tamales with rice and black beans. 1 beer. Before bed, 1.5 cups low fat ice cream.
Workout summary: am 4 run + 1000 easy swim (27' + 15')/ pm: Swim 5000 (1:17), run 4.5 (30')
6:30 am: 4 miles on TM. First in 7:30, second in 7, third in 6:40 and final mile in 6:15.
Then jumped in pool for a 1000 yd easy cool down in 15 minutes.
Sauna after, 12 min. at 170 degrees
6pm: Swim 5000 continuous. 1:17, each 1000 ave. 15:15-15:40 (around 1:32/100 ave)
Then Run on TM. First mile 7:30, second 6:40, third 6:20, fourth in 6:00. Then 1/2 mile cd at 7:30 pace. Hamstring mildly tight but no worse then its been the past 2 weeks.
Diet:
Breakfast: 2 vanilla yogurt's and hot caffeine free tea. Late morning 1/2 of starbucks cinnamon roll and a small coffee
Lunch: Some low fat popcorn, cliff protein bar, 1 apple. water.
Late Afternoon: non fat latte
Dinner: Corn tamales with rice and black beans. 1 beer. Before bed, 1.5 cups low fat ice cream.
Comments:
<< Home
Nice build up to hawaii Dave.
I can't believe how quick it has come. Looking forward to following your progress on the day.
Goodluck
Paul
I can't believe how quick it has come. Looking forward to following your progress on the day.
Goodluck
Paul
Thanks guys.
Yes, Sauna starting 3 weeks prior to the event really helps, esp in conditions like Kona. I will go 3-4 times this week, and pretty much every day next week with maybe a 1 day break. I will also continue sauna race week up until thursday morning prior to the race. Key is to go start at 12 min. and go no more than 15 min. in a single session. Always drink 20-24 oz water in the sauna. This is very beneficial for increasing plasma volume prior to the race, as well as heat acclimation.
Post a Comment
Yes, Sauna starting 3 weeks prior to the event really helps, esp in conditions like Kona. I will go 3-4 times this week, and pretty much every day next week with maybe a 1 day break. I will also continue sauna race week up until thursday morning prior to the race. Key is to go start at 12 min. and go no more than 15 min. in a single session. Always drink 20-24 oz water in the sauna. This is very beneficial for increasing plasma volume prior to the race, as well as heat acclimation.
<< Home
