Jason Training Update – Week of Jan 4

Monday – 1350 yard swim

 

Tuesday – OFF

 

Wednesday – 1350 yard swim

 

Thursday – OFF

 

Friday – 1200 yards swim

 

Saturday – Snowboarding at Mohawk.  10,000 vertical/18 miles distance.

 

Elevation profile (click to zoom in):

Map of runs:

 

 

 

Sunday – Snowboarding at Okemo.  32,000 vertical/54 miles distance.

 

Elevation profile:

Map of runs:

  

Google Earth 3D view:

 

Week Summary

Swim – 3900 yards

Bike – 0

Run – 0

 

Other – 42,000 vertical/72 miles distance of snowboarding

 

No pictures from the snowboarding.  Too cold to mess around with a camera this weekend, with temps below 0 and some wind.  It was my first time at Mohawk, and while small I still enjoyed it.  It has the same vertical as the closer Ski Sundown, but the trails felt more substantial and interesting.  Same slow lifts though.  I had a great day at Okemo.  I think the cold kept people away as it was fairly empty for a weekend.  Great snow on most trails, but quite windy on the lifts up.  Even with 3 face-masks on it was near frost bite territory.  Was riding the new Ride DH snowboard and really liked it.  Pictures to come in a future report.

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Marc's Training update

For the past few weeks it has been tough to get myself motivated, but i sort of got back into a grove this week. I am dealing with shin splints so I am not putting together to many back to back runs.

This week so far entailed the following

Monday- Run 35 minutes, 9:30 pace
Tuesday- worked late , used it as an excuse not to work out
Wednesday - Swam, 800 yards, seemingly 50 at a time, I still cant get the hang of this swimming thing
Thursday - Bike (on trainer) 50 minutes, 10 minute warm up, 2 10 minute intervals with 10 minute recovery.
today (friday) rest day, will run tomorrow. (Update: 3 mile run- half mile warm up, 1.5 miles at 8:35 pace, 1 mile at 9:30 pace.)
Shins hurting.

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Ricardo's California 70.3 Week #5 Training Jan 4th

Monday
Steady State/Power interval bike
10 min warm up
10 min steady state
3 sets of 4 x 1 min (1min AR) power intervals
5-8 min recovery between sets
10 min steady state
10 min cool down
24.0M / 1:20hrs

Tuesday
Long Foundation Run
12.0M / 1:55hr

Wednesday
Swim 1,000 yards
250 warm up
500 drills
250 cool down

Thursday
Recovery

Friday
Speed Interval run
10 min warm up
12 x 30 sec at max speed (2min AR)
5 min cool down
5.0M / 45min

Foundation Bike
17.0M / 1:00hr

Saturday
Fartlek Run
10 min warm up
8 x 30 sec sprints @ 6min pace
5.0M / 41min

Sunday
swim 1,000 yrds

Swim 2,000 yards / 1:00hr
Bike 43.0M / 2:20hrs
Run 22.0M / 3:21hrs

Increased the volume this week, I skipped a bike workout, I need to get outdoors on the bike.

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Ricardo's California 70.3 Week #4 Training Dec 28st

Monday
Recovery Run
2.0M / 20min

Tuesday
Temp Run
4.0M / 33min
Tempo 20 min at 7.30-8.05 pace

Wednesday
Stead State Bike
10 min warm up
2 x 1 min fast pedal
3 x 10 min steady state (4min AR)
10 min cool down
17.0M / 1Hr

Thursday-Friday
Drinking and eating
(I really need to take my training more seriously
After the ironman im just not mentally ready to give
up on all the extras yet)

Saturday
Long Tempo Run
quick warm up
6 miles at 8.25 pace
last mile slightly slower
7.0M / 1Hr

Sunday
Steady State Bike
10 min warm up
2 x 1 min fast pedal
3 x 15 min steady state (5min AR)
8 min cool down
22.0M / 1:15hr

Base Swim
1,000 yards / 25min

Week Summary
Run 13.0 M / 1:53hr
Bike 39.0M / 2:15hr
Swim 1,000yrs / 25min

I'm happy i finally went for a swim and while my cardio is fine, i did feel fatigue in my arms with even a short swim. I will try to hit the pool twice a week.

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Jason Training Update – Week of Dec 28

Monday – Nothing

 

Tuesday – 1200 yards swim

 

Wednesday – 1200 yards swim

 

Thursday – Nothing

 

Friday – 1250 yards swim

 

Saturday – Nothing

 

Sunday – 25 min treadmill

 

Week Summary

Swim – 3250 yards

Bike – 0

Run – 0:25 hrs

 

Last Sunday’s run caused some serious pain in my right tensor fasciae latae (see below) muscle.  The pain lasted until midweek, so I took most of the week off from any running and instead focused on swimming. 

 

 

No pain on the treadmill today – so I chalk it up mostly to the fact that last Sunday’s run was outside and I simply wasn’t ready for the length and variation in terrain (uphill/downhill) that accompanied an outdoor run.  This leads me to the conclusion that I need to start at the basics for running and work my way up to a level where I can actually try specific workouts.  So my plan now is to follow a basic 5K run program over the next few weeks.  This should let me hit the ground running when I get to the first base phase the week of Feb 22.

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