Training 6.29.12 and 6.30.12

6.29:  Yesterday morning, I swam my 2200 workout in about 51 minutes.  It included alot of speed work with longer rests.  I felt good and my fast 100s were in the 1:40 range.  I have changed my stroke some based on some reading and instructional video.  Seems to be working and I am more efficient in the water.  After work, I did an easy 40 minute ride followed by a 20 minute easy run.  I didn't know how this would affect my long ride on 6.30 (Saturday).  My running miles were about 9:30 miles and seemed effortless.  I remember last year when a 9:30 mile was alot work.  I have come a long way in a year.

6.30:  My friend Justin went out with me this morning for the first half of my bike ride this morning.  I covered a little over 50 miles in a little over 3 hours.  I felt a tweak in my groin about 30 miles in and really didn't push my pace.  I was supposed to push my pace for 5 minute intervals this morning but that was kind of lost.  Had Triberry Gels every 30 minutes, a shark salt tab about half way in, one bottle of accelerade and three bottles of water for the 3 hour ride.  Felt good except the groin.  Weather seemed to cooperate and it wasn't too hot.  We started at 6am so we beat most of the heat.  It was good to have Justin around this morning.  It's always great to have someone with you to pass the time.

Primary 2012 Goal - Ironman Austin 70.3

I have decided to crank this up again to gauge my progress.  It is more for my own sanity than for anyone else but any curious people out there are more than welcome to follow along.  This year I have added a coach who helps with my training.  His name is Jeff Bennett and the progress I have made over the past four months with him has been staggering.  Knowing what to do (training and nutrition) and how to do it is a big part of this process.  I set a goal this year to do a half ironman.  That will include a mile swim, 56 mile bike and 13 mile run.  I have almost decided that the goal will be Ironman Austin in late October.  In the mean time, there will be a few sprints and Olympic distance races along the way.  I just finished a Sprint at Benbrook lake and plan an Olympic distance in Waco on July 22 (Tri Waco).  It will be my first Olympic for the year and the first long open water swim.  Last year, I did the US Open Olympic at Lake Ray Hubbard.  I wasn't overly prepared for the swimming and was not comfortable at all with the distance.  Most every race I do this year will include open water swimming to gain some confidence back.  With Jeff's help, all three disciplines are much improved.  I have improved my bike average about 3 miles an hour to the 19-20 range and my runs are down to around 8 minute miles from 9-10 minute miles last year.  It will be an interesting ride.  Pulling the trigger to actually make the commitment and register for the half is looming over me.  Once that is done, there is no going back.  I will have to make that call in the next few weeks.  At the end of last year, I totaled up my distance for training.  In 2011, I covered 85,111 yards or 48.63 miles in the water, biked 2,366 miles and ran 361.54 miles.  I set a goal, before I met Jeff, to cover 144,000 yards or 82 miles in the water, 3,600 miles on the bike and 500 miles running.  I thought this was aggressive.  As of this entry, through June 28, I have swam 130,495, biked 1,494.72 miles and run 411.97.  I was obviously way off on what I needed to do.  Having a coach and a plan gives me two important training incentives.  First, I know he wants me to do well and I feel like I am letting someone else down if I don't follow the plan.  I know this is not the case but I want to do well for him and it's just how my mind works.  I realize not everyone works like this.  Second, I have a good plan and the gains in speed are coming quicker due to his knowledge of how to prepare your body.  I could have never got this far without his knowledge and help.  For anyone wanting to do something like this, I think finding someone to guide you along the way is of the utmost importance.  We will see how it goes from here

6.28.12 Tempo Run

Today, I was supposed to run about 6 miles at a variety of speeds.  Tuesday night, I had to work all night.  When I got home about 7am, I was able to get in the bike and swim workouts during the day.  I was really tired and overslept slightly.  I only had time to do 4 miles this morning at a more intense pace.  I did a mile warm up at around 9:45, a 5k pace mile at 7:52, a 10k pace mile at 8:24, and a cool down mile at 9:22.  I remember when running a 9-10 minute range mile was really hard work.  Thursday's, by the way, are the worst day of the week for me and traditionally a little slow.  My body is recovering from the work done all week and I usually struggle running on Thursday.  I probably would have had the same issues today had I done the full 6 miles.  Tomorrow I am doing all three (swim/bike/run).  Interested to see how this affect my 3-4 hour bike ride on Saturday.