Friday, May 20, 2011

Triathon Training Weeks 6 - 14 MEGAPOST

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