I kinda got a little behind in the triathlon training updates. So, to my reader (intentionally singular), my deepest apologies. I'm pretty sure that I will owe a beer to anyone that reads this entire post. Anyone willing to take on the challenge?
WEEK 6
Monday, March 21 - Basketball, 90 minutes. Same as last week, only full court this time. I have been playing better since triathlon training started - might be helping my game.
Tuesday, March 22 - Recovery day from basketball.
Wednesday, March 23 - Swinney Lap Swim - I forgot to toss my Garmin watch in my gym bag... so no stats on this swim.
Thursday, March 24 - Macken Park Run - Working on speed, picked set distances and went as fast as possible. Started with 1 mile run - 8:37, 1/4 mile walk, 1/4 mile run - 4:34 (didn't feel good during this), 1/4 mile walk, 1/4 mile sprint - 1:57 (good), 1/4 walk, 1/4 sprint - 2:01, 1/4 walk, then finished with a 1 mile at comfortable pace - 10:13. Total - 4 miles 43:12.
Macken Park Speed Run - 4 miles by daskaff at Garmin Connect - Details
Friday, March 25 - AbRipperX
Saturday, March 26 - Swinney Lap Swim - 3 sets of 10 laps (500 yd sets - 1500 yd total). Each set is 450 yd freestyle, 50 yd breaststroke. Sets were - 11:10, 11:41, 12:00. Total time - 34:51. Sprints were each 1 lap (50 yd) - splits - :49, :49, :50. Finished with 2 lap (100 yd) - 2:15. 1 mile total swim distance.
Swinney Lap Swim + Sprints by daskaff at Garmin Connect - Details
Sunday, March 27 - Platte Brooke North Trail + Hills.- Miles 1 and 5 are on the flat trail. Miles 2 and 4 are the smaller hill. Mile 3 is the monster. Splits are 11:24, 11:06, 11:19, 10:57, 10:15, 1:04 (0.1 mile 10:39/mi pace). Total time - 56:09, distance - 5.1 miles.
Platte Brooke North Trail Run + Hills by daskaff at Garmin Connect - Details
Totals for Week 6
Swim - 1.90 miles
Bike - 0 miles
Run - 9.1 miles
Other - Basketball, AbRipperX
WEEK 7
Monday, March 28 - Basketball
Tuesday, March 29 - Recovery from Basketball
Wednesday, March 30 - Swinney Lap Swim - 3 sets of 10 laps (500 yd sets - 1500 yd total). Each set is 450 yd freestyle, 50 yd breaststroke. Sets were - 10:55, 11:29, 11:30 Total time - 33:54. Sprints were each 1 lap (50 yd) - splits - :49, :49, :50. Finished with 5 lap (250 yd) - 5:28. 1 mile total swim distance.
Swinney Lap Swim by daskaff at Garmin Connect - Details
Thursday, March 31 - Rest
Friday, April 1 - Rest
Saturday, April 2 - Macken Park 10K - Split times - 9:52, 9:56, 9:56, 10:01, 10:32, 10:05, 2:03 (0.2 miles, 9:43/mi pace). Total 10K time - 1:02:27.
Macken Park 10K by daskaff at Garmin Connect - Details
AND
Swinney Lap Swim - 3 sets of 10 laps (500 yd sets - 1500 yd total). Each set is 450 yd freestyle, 50 yd breaststroke. Sets were - 11:01, 11:09, 11:26 Total time - 33:36. Finish with 5 lap (250yd) standard set - 5:46. Total distance - 1 mile.
Swinney Lap Swim by daskaff at Garmin Connect - Details
Sunday April 3 - Rest
Totals for Week 7
Swim - 2 miles
Bike - 0 miles
Run - 6.2 miles
Other - Basketball
WEEK 8
Realized that I am still heavier than i would like to be for the triathlon and decided to add an extra workout during the week, so no recovery day after basketball days. Also, worked on improving eating habits.
Monday, April 4 - Basketball
Tuesday, April 5 - Platte Brooke North Trail + Hills - 5.1 Miles- Miles 1 and 5 are on the flat trail. Miles 2 and 4 are the smaller hill. Mile 3 is the monster. Splits are 10:11, 10:41, 10:59, 10:33, 10:13, 1:02 (0.1 mile 9:47/mi pace). Total time - 53:41. Ultimately, this was a stupid idea - running the day after basketball really bothers my knees and ankles.
Platte Brooke North Trail + Hills by daskaff at Garmin Connect - Details
Wednesday, April 6 - Swinney Lap Swim - Speed Workout - Started with 5 lap (250yd) standard set (90% freestyle/10% breaststroke) 4:57, 2x 2 lap (100yd) sprint - 1:54, 1:45, 1 lap (50yd) sprint - 0:46, 2x 3 lap (150 yd) regular pace - 3:05, 3:09, 2x 1 lap (50 yd) sprint - 0:50, 0:49, finish with 2 lap (100yd) sprint - 1:51. Total distance - 0.6 mi.
Thursday, April 7 - Macken Park 8.74 Mile Run - Total run 8.74 miles, no walking - 90 minute total time. Splits - 10:22, 10:13, 10:16, 10:18, 10:16, 10:19, 10:18, 10:19, 7:38 (0.74 mi - 10:24 pace)
Macken Park 8.74 Mile Run by daskaff at Garmin Connect - Details
Friday, April 8 - Rest
Saturday, April 9 - Rest
Sunday, April 10 - Swinney Lap Swim - testing modified technique - Trying out a modification to freestyle stroke. Series of short distance sets. Total of 20 laps, started and ended with a 3 lap set (150yd) with 7x2 lap sets (100yd) between. Splits were - 2:49 (150 yd) 1:54, 1:56, 1:57, 1:54, 1:59, 2:01, 2:58 (150yd). Total distance - 0.6 mi.
Swinney Lap Swim - testing modified technique by daskaff at Garmin Connect - Details
Totals for Week 8
Swim - 1.2 miles
Bike - 0 miles
Run - 13.8 miles
Other - Basketball
WEEK 9
Monday, April 11 - Basketball
Tuesday, April 12 - Rest
Wednesday, April 13 - Macken Park Run 4 Mile Trolley Run Tune-up - 4 mile run pushing to increase speed. Splits were - 9:50, 9:37, 9:25, 9:05. Total time - 37:59
Macken Park Run 4 Mile Trolley Run Tune-up by daskaff at Garmin Connect - Details
Thursday, April 14 - Swinney Lap Swim - applying modified stroke to distance - Ignore map/elevation, indoor swim. 3x10 lap (500yd) sets with rest between then 5 lap set to total of 1 mile. Sets are 90% freestyle, 10% breaststroke. Splits are - 11:04 (+1:24 rest), 10:50 (+1:39 rest), 11:44 (1:25 rest), 5:19 (5 lap - 250yd). Total 1 mile - 43:36
Friday, April 15 - Rest
Saturday, April 16 - Swinney Lap Swim - 3 sets of 10 laps (500 yd sets - 1500 yd total). Each set is 450 yd freestyle, 50 yd breaststroke. Sets were - 10:29, 10:55, 11:18 Total time - 32:42. Finish with 5 lap (250yd) standard set - 5:49. Total distance - 1 mile in 38:33.
Swinney Lap Swim by daskaff at Garmin Connect - Details
Sunday, April 17 - Kansas City Trolley Run - 4 mile run with Dad, Steven, Kim and Eddie. Race was almost exclusively downhill. Splits were 11:14, 11:43 (with water break), 11:12, 11:17, 1:05 (0.07 mi) - total time - 46:31. Although it was slower than I was trained for, it was nice to run with a group. Most hilarious moment from the Trolley Run experience - being approached by a rugby team representative - "have you ever thought about playing rugby?"... "not until I was just asked that question." I'll have to revisit the concept of playing rugby, but not until after the KC Triathlon.
Kansas City Trolley Run by daskaff at Garmin Connect - Details
Totals for Week 9
Swim - 2 miles
Bike - 0 miles
Run - 8 miles
Other - Basketball
WEEK 10
Monday, April 18 - Basketball - Awesome experience in basketball this week - our group of science nerds, ended up facing off in a scrimmage game against the university's women's basketball team. Matchups were pretty even from position to position. I was guarding the center who was only 1 inch shorter than me - which is taller than the guy who normally guards me - haha! They were clearly more polished as a team, but we I'm pretty sure we surprised them with our skill level... for science nerds. Girls win 2 games to 1, but all games were within 2 points. Awesome time!
Tuesday, April 19 - Rest
Wednesday, April 20 - Swinney Lap Swim - 0.6 mi - 10 lap (500 yd) set followed by 5 lap (250yd) set (90% freestyle, 10% breaststroke). Then freestyle only - 5x50yd at slightly under sprint speed. Ended with 2 lap (100yd) set. Splits were - 10:22 (500yd), 4:57 (250yd), 50yd speed laps - :53, :52, :52, :53, :46, 100 yd - 2:00.
Swinney Lap Swim - 0.6 mi by daskaff at Garmin Connect - Details
AND
Platte Brooke North Trail + Hills - Miles 1 and 5 are on the flat trail. Miles 2 and 4 are the smaller hill. Mile 3 is the monster. Splits are 9:22, 10:06, 10:10, 10:06, 9:58, 1:01 (0.1 mile 9:33/mi pace). Total time - 50:46. Total distance - 5.1 mi.
Platte Brooke North Trail + Hills by daskaff at Garmin Connect - Details
Thursday, April 21 - AbRipperX
Friday, April 22 - Rest
Saturday, April 23 - Downtown Airport 25.7 Mile Bike - 25.7 mile bike = 7 laps (3.7 miles/lap) of Downtown Airport. Lap times were - 12:43, 12:46, 13:12, 13:27, 13:36, 13:25, 14:03. Total time - 1:33:26. Triathlon distance 25 miles - 1:30:53. Checked pace against last year's time for this same route/distance - almost identical. Ready for the triathlon???? Well, probably as ready as I was last year anyway
Downtown Airport 25.7 Mile Bike by daskaff at Garmin Connect - Details
Sunday, April 24 - Rest
Totals for Week 10
Swim - 0.6 miles
Bike - 25.7 miles
Run - 5.1 miles
Other - Basketball, AbRipperX
WEEK 11
Monday, April 25 - Basketball
Tuesday, April 26 - Rest
Wednesday, April 27 - Rest
Thursday, April 28 - Macken Park 10K - Split times - 10:00, 9:57, 10:01, 10:01, 10:02, 9:59, 2:00 (0.21 miles, 9:39/mi pace). Total 10K time - 1:02:04. 10K time is the same as last year's pre-triathlon pace, but feel much better about the distances than last year.
Friday, April 29 - Knee is bothering me... taking a few days off.
Saturday, April 30 - Rest
Sunday, May 1 - Rest
Totals for Week 11
Swim - 0 miles
Bike - 0 miles
Run - 6.2 miles
Other - Basketball
WEEK 12
Monday, May 2 - Macken Park 5K - Splits - 9:25, 9:02, 8:43, :51 (0.1mi 8:14/mile pace). Working on speed and quite happy that the 3rd mile was well under the 9 min/mi pace. Speed is picking up!
Macken Park 5K by daskaff at Garmin Connect - Details
Tuesday, May 3 - Knee is acting up again. More rest for the near future.
Wednesday, May 4 - Rest
Thursday, May 5 - Does 16 hours in a car count as endurance training?
Friday, May 6 - Rest
Saturday, May 7 - Baseball at park... pretty sure this doesn't count as cardio or really anything though, but it was fun!
Sunday, May 8 - Rest
Totals for Week 12
Swim - 0 miles
Bike - 0 miles
Run - 3.1 miles
Other - None
WEEK 13
Monday, May 9 - Macken Park 5 Mile Run - Hot, humid, tired from 4 straight days of being up past 3am, sore legs, poor eating habits for last week, partially dehydrated. Splits are 10:17, 10:27, 10:27, 10:39, 11:09 (some walking). Total - 53:03. Attempt at returning from sore knee, and didn't go so well. After this, I was getting worried about being able to even attempt the triathlon that's less than 2 weeks away. I was really hoping this run was a fluke - see list of excuses.
Macken Park 5 Mile Run by daskaff at Garmin Connect - Details
Tuesday, May 10 - Swinney Lap Swim - Total of 38 laps - 1.1 mi. 5 lap (250yd) standard set - 90% freestyle, 10% breaststroke - 4:54, 3 (150yd) lap freestyle - 3:03, 30 lap (1500yd = full tri-distance) freestyle - 33:23. This swim started very poorly. I couldn't find the right rhythm and after Monday's run, I was almost certain that this was going to be a giant FAIL. But then, I found the right stride and blew through the entire distance in one set! I'm back, baby!!!!!!
Swinney Lap Swim by daskaff at Garmin Connect - Details
Wednesday, May 11 - Rest
Thursday, May 12 - Macken Park 7 Mile Run - Attempted to average 10:10/mile for more than 10K - Splits were - 10:02, 10:02, 10:05, 9:59, 10:10, 10:05, 9:54. Total - 7 miles in 70:17. Monday's run was definitely a fluke, because this was my fastest run over more than a 10K distance. Definitely feeling better now.
Friday, May 13 - Rest
Saturday, May 14 - Rockfest!!! Standing/walking around for 8 straight hours counts as exercise, right?
Sunday, May 15 - Rest
Totals for Week 13
Swim - 1.1 miles
Bike - 0 miles
Run - 12 miles
Other - Rockfest
WEEK 14
Monday, May 16 - Basketball - After 2 weeks off, we finally got to play again. This counted as my running for the week... lots and lots of full court sprints. The real plus is the fact that I didn't feel tired during the games or after.
Tuesday, May 17 - Longview Lake 13.5 Mile Bike - Trial run for Sunday's KC Triathlon. Got lost a little in miles 6 and 7 and had to stop to read the map for the correct route, so ended up going an extra mile. Didn't push much during the route but didn't struggle with the hills either. Overall, speed was a little slow, but not too worried about the bike portion of the triathlon. Splits were - 4:06, 4:04, 4:37, 3:27, 4:18, 7:39, 6:35, 3:18, 3:32, 5:06, 2:47, 3:43, 3:56, 2:23 (0.48 mile - 4:59/mi pace). Checked pace against times from the triathlon last year and they're pretty comparable, despite lack of effort during this practice run.
Longview Lake 13.5 Mile Bike by daskaff at Garmin Connect - Details
Wednesday, May 18 - Rest
Thursday, May 19 - Swinney Lap Swim - 0.6 mi - Final tune-up before the triathlon! All laps were freestyle. 8 laps (400 yd - 8:04) - tweaked left shoulder on the last lap of this set, so paued for 40 seconds, then continued with 12 more laps (600 yd - 12:32) while protecting the annoyed shoulder. Shoulder felt alright in the 12 lap set with a shortened stroke and also was ok afterwards and no pain the next morning, so I'm good to go.
Swinney Lap Swim - 0.6 Mi by daskaff at Garmin Connect - Details
Friday, May 20 - Rest
Saturday, May 21 - Rest and Packet Pickup Day and time for glorious carb-loading meals.
Totals for Week 14
Swim - 0.6 miles
Bike - 13.5 miles
Run - 0 miles
Other - Basketball
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2 comments:
Did you do any brick workouts? Or did I miss them?
I think the speedwork you did on 3/24 is good. That is the kind of stuff you should do this summer if you want to work on speed :)
Have you signed up for Rugby yet?
Is 8.74 your PDR?
I technically did just one brick workout back in Week 5. I did a run and a swim in the same day in Week 7, and a swim and bike ride in Week 10. Yeah, my training wasn't ideal this year - nor was my diet or sleeping habits. I have pretty good endurance though, that's what carried me through.
I'm planning about 6 weeks of weight-loss/speed training... so lots of days like 3/24 is coming up. I'm not sure if I'm looking forward to that or not.
I think I'm gonna pass on Rugby for this year. I want to get into better shape, then do some weight training before doing something like rugby.
Yep - 8.74 miles is my PDR and I probably won't be trying to push that out any further for a while.
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