Posts Tagged With: BAM

Base Training Week 5

Monday – Rest Day!!!

Actual – Thank goodness for this.  I was so worn out from last week.  I knew if I opened up Training Peaks and saw I workout today, I would have hide in the corner and cried.

Tuesday – Swim 2,600 yards and 30 min leg workout

Actual – Completed the swim, it felt strange having my legs tied up in a band – but I finally got the hang of it.  Leg workout was hard, especially the elevated leg thrusts.  I could only do 2-3 of those with one leg in the air, then I completed the rest of the set with both feet on the ground.

Wednesday – Run

Workout – 50 min hill work on a treadmill.  10 min warm up, 4×30 sec at 4% incline, 30 sec at 1% incline, 2 min at 5K pace, then 2 min walk for recovery – total of 3 times all the way through.

Actual – I hate running on a treadmill, but loved this workout.  You were busy the entire time, watching your heart rate, incline, etc.

Thursday – Track Run

Workout – 10 min warm up, 5 x 1K w/ 1 min walk recovery between, 10 min cool down.

Actual – Enjoyed the challenge of this workout.  1K times per mile: 9:06, 9:12, 9:11, 9:29, 9:25

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Friday – Trainer Bike Ride, Hip/Glutes workout

Workout – Total ride time was 30 min, with single leg pedaling drills

Actual – I lasted 40 sec each time on the one leg drills.  Coach said I would eventually build up to 1 minute per leg.  Ride distance 7.39 miles 14.8mph

Saturday – 10 mile run

Workout – 1.5 mile warm up, then 2 x each set 0.5 mile @ 9:43 w/ .25 mile @ 12:07, 0.5 mile @ 9:32 w/ .25 mile @ 12:07, 0.5 mile @ 9:21 w/ .25 mile @ 12:07, 0.5 mile @ 9:10 w/ .25 mile @ 12:07, 0.5 mile @ 8:55 w/ .25 mile @ 12:07, 1 mile cool down

Actual – GOOD GOSH!!!!!  I might could do this on a flat course (probably not though).  Only recorded the 0.5 mile times:  9:59, 9:47, 9:38, 9:36, 9:51, 10:22, 9:31, 11:22, 9:16, 11:14.  So I guess you can see where I just couldn’t go anymore.  So much lactic acid was in my legs I could hardly move them.  Next week, I will be putting tailwind back into my long runs to see if that makes a difference.

Sunday – Trainer Bike Ride

Workout – This had a lot of cadence work in it.  10 min warm up, pedal drills, then 45 min (9 rounds )of 2 min – 80-85 rpm, 1 min – 90-100 rpm. 1 min 85-90 rpm, 1 min recovery, then road until I hit the total time.

Actual – I did all of the above.  I’m spent for the week, that’s for sure. 24.15 miles and averaged 16.1mph

 

Looking forward to next week……Not looking forward to leaving work in the dark now.

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Base Training Week 4

Monday – Swim 2700 yards and Heather’s Kona Core Workout

  • Actual – I did the core workout that morning.  I was able to do half the “dead bug” exercises with my legs fully extended.  I’m making progress.  I swam 2700 yards after work.  It felt good and went by pretty fast.  Swam at the Hixson YMCA, not too crowded – but there was a high school couple that was making out in the lap pool.  Seriously…..disgusting!!!

Tuesday – Run and Leg weight workout

  • Run Workout: After the warmup the main set: 3×5 min low zone 3 w/ 2 min walk/jog between sets.  Then 8×30 sec sprints uphill w/ 4 min recovery between.  Cool down
  • Actual –  My first thought on this workout was 8 HILL SPRINT REPEATS!!!!!  I felt really good on this run, but hill repeats 4-5 I struggled a little.  However I finally recovered and did well on the rest of the hill repeats.

Wednesday – Bike on Trainer w/ single leg drills

  • Actual –  This was supposed to be an easy trainer right with single leg drills.  What I found out later keeping 80-90 rpm, I could use light resistance….no wonder this felt hard.  I was using pretty good resistance.  HA!  I will know for next time!!

Thursday – Run

  • Run Workout – Warm up….Main Set: 6×3-4 min RPE 7 w/ 2-3 min walking between sets, then cool down
  • Actual – I am really starting to enjoy these types of workouts.  I could only hold the hard part of the run for 3 minutes.  Next time I will shoot for 4 minutes.  By the times you can tell when I was running up a slight hill.  Which I am really happy with because a month ago I could not hold this pace.  9:18, 8:41, 9:35, 10:06, 8:53, 10:28

Friday – Bike 1:30 casual pace in zones 1-2, enjoy the fall weather

  • Actual – This workout did not happen.  I ended up painting the front porch and mowing yards.  After all that was finished it was too late to ride and I was too tired.  I did an easy spin bike ride at the YMCA Saturday, just for an hour.

Saturday – Run 10 miles, Heather’s Kona Core Workout

  • Run Workout – After the warm up 1.5 miles, Main Set: Intervals repeat each set twice, 0.5 mile @ 9:43, recover 0.25 miles, 0.5 mile @9:32, recover 0.25 miles, 0.5 mile @ 9:21, recover 0.25 miles, 0.5 mile @ 9:10, recover 0.25 miles, 0.5 mile @ 8:55, recover 0.25 miles, cool down 1 mile
  • Actual – This was the run from hell.  My stomach had been bothering me all day, so I decided to wait until later in the day to run.  The weather here was freezing, 30 degrees with 20 mph wind all day.  When I finally got out to run I tried to hold a steady pace for my 0.5 mile fast runs but I had to walk the 0.25 recovery because my stomach was still giving me issues.  However, I got the entire 10 miles in!!!  10:00, 10:26, 10:36, 10:03, 10:41, 9:56, 10:29, 10:06, 10:09, 9:56

Sunday – Swim 2,000 yards

  • Actual – I actually did this on Saturday because it was so rainy in Chattanooga.  I felt good the entire time.  I actually zoned out and ended up swimming 2300 yards.

All in all I had a good week.  I really wish I could have gotten out to ride Friday because the weather was perfect!!!  I’m looking forward to a rest day next week because I am completely exhausted.

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Base Training Week 3

So, I have finally decided to sign up for Ironman Louisville again.  I was looking at other races but G wants to do this one again so I finally caved.  It makes me a little nervous saying the race name out loud.  HA!

Monday – Rest Day

Tuesday – Run Hill repeats

Workout: (30 min easy warm-up into zone 2, 4×3 min hill repeats with 3 min recovery, then 10 min cool down ending in a walk)

Actual – I did the entire workout.  The hill repeats are getting a little easier.  I am focusing on form and cadence of 180 spm.

Wednesday – Run w/ Strides, mini band drills

Workout: 30 min run with 4x 1 min strides

Actual: I completed the entire workout and the strides were completed on a slight hill as requested.  I enjoyed this workout, since I am focusing so much on keeping a cadence of 180 spm it felt great lengthening my stride to see what I had during just one minute intervals.  Mini band drills hurt like heck!!!  Then on the last set of planks I kept wanting to fall over.

Thursday – Swim – then celebrate my papaw’s 87th Birthday

Workout – Dry land warm up drills, then swim 1950 yards.

Actual – My arms were still sore from yesterday’s plank sets.  I did both the dry land drills and then swam 1950 yards.  During this swim we had a 5×100 yard swim test.  My times were: 1:31, 1:31, 1:32, 1:31, 1:31.  Very happy that each 100 was consistent and I pushed hard on all 5 of these 100’s.

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Family celebrating my papaw.

Friday – Run Track Test

Workout – I had to start off with cadence drills and then do the 1 mile track test.

Actual – This 1 mile track test is not just a mile….You first warm up 1 mile, then do a mile of surges (200 surge, 200 recover), then 1 mile time trial, followed by 1 mile speed work (200 speed, 200 recover).  Then finally 1/2 mile cool down.  Talk about being worn out!

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Hardcore training, when you tie yourself to a flag pole to do cadence drills.

Saturday – Bike 1:30, Abs

Workout – Freestyle ride – zone 2-3 with surges and standing climbs if you feel like it

Actual – It was a great day for a bike ride, crisp air and the leaves are finally changing colors.  My calves were a little tight on this ride from the track workout the day before.  We did one standing climb up Snodgrass pretty early in the ride.  After that we just stayed in the park.  I spent the majority of the ride in zones 1-3, which was the goal.  Slow ride time:  14.6mph

As far as the ab work goes…..All pretty standard, but I cannot do those box jumps.  I’m just to chicken.

Sunday – Run 40 min

Workout – Warm up for 20 minutes building to zone 3.  Then run 15 minutes in mid-zone 3.  Finish with a 5 min cool down.

Actual – I ended up doing a trail run.  I warmed up for 20 minutes trying to stay in zone 2.  I set my watch during the 15 min zone 3 run to beep at me when I went over.  It seemed to work well.  It was a tough run – I had a lot of ruts, roots, and rocks to dodge so my cadence was all over the place.  I was happy to average a 11:54 min/mile during the 15 minute zone 3 run on the trail.

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My happy place.

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