FTP 2

This has been a low key week. I have been recovering from a couple good weeks of work. I have done a few tests to see where I stand. I know running is going well with last weeks 5k. I have done some swim intervals and at the end of Monday's swim workout I added a 250 at race pace. Probably not the smartest thing b/c I had a hard swim before that. But I wanted to see how I would do. I covered it in 3:20. Not what I was looking for but I have to consider that I swam 3000 before that. Oh well. I will test it again at the beginning of my workout next week and see what I get. I plan on the rest of the week being relatively easy. After this week I will be increasing intensity and distance to the bike and run. After my FTP test I will be able to use the new numbers and focus on some solid base rides of a few hours long. As for the run I 90 min runs at 65-70% HR.

Yesterday I performed my 2nd power test. It is a tough workout for sure! But it is vital to make sure that I am able to monitor my progress. I started out with a 15 min warm up and the 3X1's followed by 5 min easy spin. Then for 20 min hit went all out trying to hold that pace for all 20 min. I wasn't really sure what to expect because I wanted make sure I survived the 20 min but needed to get a good number to gauge what kind of progress I made from my first test.

Well after 20 mins I cooled down with another 10 min at an easy pace. The results showed that I avg 286 watts for the 20 min interval. the formula takes that number and multiply it by 95% and that is my FTP= 272. I progressed by 8 watts.

After the deluge of rain stops I plan on enjoying the Easter weekend with the family then plan on some focused workouts.

Spring Training

It was a pretty good week of training. The weather had gone up and down.

Wednesday I had a good swim. Did a pyramid of 50-400 and back down with some other drill work. Then I got on my bike in the afternoon. I performed a test that I did about a month ago. 10 reps of 120% FTP for 2 min with 2 min rest. In my first test of this I only hit 115% and my 10th rep was a joke. After some good training and power focus riding I went at it again. After a warmup and some single leg drills I started. I was hitting 325-340 watts for my first few reps. I was curious if this would last. It did. I felt good and strong. I was able to hold the aero position for the first 8 reps. 9 and 10 I started aero but sat up for 30 secs before gettin gback down. I still was able to hit 320+ watts. I was really pleased to see such an improvement.

Yesterday I was able to get out for my 8 mile run test. The temp was in the low 60's and when I started there was one heck of a head wind. I wasn't too optimistic on the first couple of miles. Running along the shoreline can be a pain in the neck b/c the wind changes on an instant but after about 3.5 the wind changed. I hit the 4 mile mark and turned. I instantly felt the wind pushing me from behind and the temp felt like it jumped 10 degrees. The legs felt pretty strong and my HR said I was at 97%. Find it hard t believe, I think I need to retest that and adjust the numbers. Anyway, I was heading home and feeling pretty good. My numbers were pretty good and I was making up some big time on the way back. I was about 30-45 seconds off my first 4 miles b/c of the wind. Yes it was that bad. I finally hit mile 8 at 55:10. It was not the 54:?? i was looking for but all things considered I was happy. I cooled down for another mile and called it a day.

Today is a recovery day. I will get on my bike for one hour and ride at 65-70% FTP (175-200 watts) I want to let my legs recover a bit and will have another crossfit tomorrow.

St. Patrick's Day Recovery Run 5K

Today I participated in my first 5K of 2010. I was about 50 degrees out and sunny wiht a hedwind on the course for the whole way. I finished 2nd Overall with a clock time of 18:14 and watch time of 18:12. It was by far my fastest 5K ever! My first mile was 5:42 and at the 1.75 mark in the race the overall winner went by me. I tried to hang with him but his light frame slid through the wind and left me behind. His finish time was 17:26. All in all I was excited about my race because I had not done many intervals with my run training.

It finally feels like the season is getting started. My first TRI will be May 16th, in Marblehead and I will be running a 10K on April 24th. I don't think I will be holding 5:40's for that one!

Steady goes the ship!

This has been a very good week. I am more than please with my numbers and the feel pretty good about setting myself up for what could be another fun season.

Yesterday I was in the pool and got a great swim workout. Did a good hour set and worked in 5x100's. I started off hitting 1:19, 1:19,1:17,1:17 and 1:15 for my last 100. I was happy with the fact that I was able to monitor my pace as close as I did . I think by the end of the month I should be able to break 1:15.

Today i punished myself. I had a one hour bike. After a short warm up I performed 10x2min at 120% ftp, which was 315 watts. I hit the mark on 9of 10 and the last one was close. It took me about 40 secs to get to 315 and really was grinding out trying to hold it. Non the less I was pleased with my results. After that got to bed for a couple hours and then had a 5K to go and pick up my car from the shop. I averaged 7:15's and felt pretty good.

Not a bad set today considering I had to cut short my sleep today after a long shift. I am looking forward to my days off where I can catch up on some rest. I will be cross fitting tomorrow, "Cindy". 5 pull ups,10 push ups and 15 air squats AMRAP and will take off Sat and Sun before my TT run test on 8 miles on Monday. I am shooting for sub 55 min. Hope everyone has great weekend!

final pre-base prep

So this past weekend was the ride for Jules. It is a 3 hours spin fest that a good friend of mine has been running for the last 6 years. It is to help fight diabetes. I have to say that I selfishly take advantage of this event to put my training into high gear. when do you the opportunity to get a 3 hour coached session of all out spinning? not often. Any rate because of certain circumstances I was only able to complete 2:15 min of the event. During the event I burned just over 1600 calories. I weighed in at 190 lbs after the event. A whopping 4 and 3/4 pound loss. I held an average heart rate of 74% with a max heart rate at 96%. I felt pretty good too considering that I was going on zero hours sleep b/c I worked the night before. All things considered it went well.

On Sunday the sun was out and I was feeling a bit sluggish. We did the weekend stuff with the kids and then everyone took naps. I couldn't for the life of me let a beautiful day in March pass me buy so I went out for an easy 45 min recovery run. It was nice I didn't turn on my watch I just ran by feel. I know I covered 6.2 miles and finished the run under 42 mins. I didn't once find myself pushing or trying to over do it. It felt great.

Today I same 2100 in the pool and will got out for a run this afternoon. The swim was a 1/2 Ironman focus workout. I did a 400 warm up the 4x50 kick then the main set was 3x400's on 6min. It was hard. I finished the first set at 5:52 and then took off at 6:10 the second set was better at 5:50 with a take off at 6:00 and the last set I really focused on a good stroke an breathing and finished at 5:48. Other than the poor judgement on the first set I think I made up for the 10 sec delay after the first set. My run this afternoon will be race pace for the 1/2 marathon. I am going to work on 7:25. with good form and cover about 8 miles. This will be a good test to see how well I am recovering and the weather again is gorgeous! Let you know how it all shakes out!

So I went out for my run and got to say it was windy out there. the sun was warm though. Wore shorts for the 1st time in 2010. When I got started my legs felt heavy. Took me a while to get warmed up. A little over a mile into it I felt a bit better. I only was running at about 7:50 when i got started. At the 2 mile marker I stepped it it up to a 7:25. I held it there until the 4mile turn around. Where i headed back home. Mile 4-5 was around a 7:50 again. the wind was blasting me in the face but it felt good to just work on my form and focus on stride length. At mile 5 I picked it up again and went 7:00 the remainder of the run. I was a bit all over the place but it felt good to get some different speeds today. As the weather gets warmer and the season nears I plan on working intervals into my runs. I would like to add some track workouts this spring to help brake the speed plateau. Every little bit helps!

In like a Lion

March definitely came in like a lion. H2O heater needed to be replaced, Car got dinged, best friend gave us good and bad news so that off set itself. Also the person who never gets effected by illness was knocked down the last 24 hours. I picked up the slack and the boys were pretty good, giving Mom the bedroom to catch up on her sleep.

Monday I was on the trainer and got a good 1:30 on the bike. I hit 4x5 at 95% and then steady ride at about 65%. The power tap is beginning to help me stay balanced while I ride. I don't find myself all over the map. I am able to focus on a particular # and maintain it. It also reminds me to finish my sets. It is as if someone else is watching you and you don't want to let them down.

Tuesday I got in the pool and swam 3300. It was a good set. I varied that intervals and have been working on getting long on my stroke when I get tired. I think that I have been doing pretty good at that. I now want to start working on some speed. By the end of the month I would like to have my 100's down to 1:15. Right now I am coming in on 1:17. I know that it is early but this is the time to make progress. After the swim I was able to go and do some light weight work.

Yesterday was an unscheduled say off. Had to hold down the fort. Probably not a bad idea b/c my legs felt like lead.

Today I am off to the pool this morning and then an easy ride for 60 min. I am planing on 3600 in the pool. It is typical March, flurries and cold early in the month but I am optimistic that in 3 weeks we will have some better weather and will be outside more often. It takes a physical toll on me too b/c going into the month I feel like a lion because all winter there is weights and cross fit and sluggish training that kind of brings out the aggression of a lion by the end I hope to have dropped 2-3 pounds and develop the triathlon mentality. Winters in New England can be tough and though it is not over yet there is a light at the end of tunnel.

Another thing that I am looking forward too is the ride for jules. It is a 3 hour spinathon that a friend of mine has been running. This is the 6th year. It is also a reminder that the spring season is upon us. I am not wishing the days away but honestly I am tired of scarfs and winter hats, I am ready for flip flops and sunscreen. On that note it is time to go swim.