Transition Training

IronCraig and I did the out and back Sinnissippi Park route today from my house.

Run: 28:30

Then after the run we practiced duathlon transitions behind Bally's Fitness. We did an extreme Mini duathlon a few times.

1. Transition Duathlon x 1 lap = ???
2. Transition Duathlon x 2 laps = 1:56
3. Transition Duathlon x 2 laps = 1:40

Transitions are the 4th discipline in triathlon. This was the first time I have ever specifically practiced my transitions. Hopefully it will save me about 30 seconds in the Peanut Butter Duathlon.

Then later tonight I did a short trainer bike workout.

Bike Ride Time = 30:00 (110RPM)

Ethel Avenue Hills

Today it was sunny and about 80 degrees! I ran repeats at my local "torture hill". Ethel Avenue raises almost 1 quarter mile into the sky. When running Ethel, sometimes I get almost halfway up the hill and think "this isn't so bad", but I am only fooling myself. By the time I am 70% up, the constant incline has me fried. The last 30 seconds are always a struggle. But that is what makes it a challenge and certainly what makes me a stronger runner. I love to hate that hill.

Repeats

1. 1:27
2. 1:28
3. 1:29
4. 1:29
5. 1:27

Total Run Time = 30:45

This was my last key workout for the Peanut Butter Duathlon. I haven't done any fast running to try and stay injury free. Today was the closest I will come to speed work before the race. I have been playing it safe. A slow, inury free runner is always quicker than a fast, injured runner.

Bicycle Commute

Quick bike commute to class and back today. It's a good way to fit in a short workout when I don't have time. Wouldn't it be nice if more people commuted on their bikes? Wouldn't it be nice if cities and employers were more friendly to bike commuters? Maybe if more people bike commuted, it would force change. Ghandi says, "Be the change you want to see in the world. "

Total Ride Time = 50:00

Bike Intervals at Rock Cut State Park

Today's weather was pretty nice. IronCraig http://schlawin.blogspot.com/ and I did some intervals at Rock Cut State Park. The workout was suggested by local triathlete Ian Linnabary. We did 3 interval laps around the park at Time Trial intensity. Here was our workout:

1. 45:00 leisurely ride from our neighborhood to the park.
2. Lap 1 around the park = 12:06, short rest and recovery
3. Lap 2 around the park = 12:13, short rest and recovery
4. Lap 3 around the park = 12:15
5. 45:00 leisurely ride from the park to our neighborhood.

Total Bike Distance = 36.5 miles

Fat Blaster Tuesday

High intensity. No rest in between sets.

1. Nordic Track = 2:00
2. Dips = 22
3. Burpees = 15
4. Wide Grip Pullup = 11
5. Nordic Track = 1:30
6. Plank = 1:30
7. Burpees = 15
8. Power Clean, Jerk & Push Press = 95LB x 6
9. Nordic Track = 1:30
10. Ab Roller = 10
11. Burpees = 15
12. Close Grip Pullup = 12
13. Nordic Track = 1:30
14. Dumbell Incline Press = 66LB x 8
15. Burpees = 15
16. Thrusters = 95LB x 8
    Total Time = 20:15

Wow! I am really fatigued. I hate it when life gets in the way of triathlon training.

Short Treadmill Run

Run

• 21:00
• 2.71M

I am turning my focus to May 2nd's Peanut Butter Duathlon(2M run-14M bike-2M run). This will be the 5th straight year I have done the local race at Rock Cut State Park. I am extremely optimistic that this will be my best showing yet. Here are my results from the past 5 years.

05' 28th place overall

06' 44th place overall

07' 15th place overall

08' 30th place overall

09' ???hopefully top 10

Cherry Valley 30K Time Trial

The Race of Truth
The cold and rainy weather of today made me strongly consider skipping this race. But my lovely wife gave me a little encouragement and I braved the conditions.
Speaking of conditions, it was about 40 degrees and a downpour when I toed the line for the start. I was in a little pain from the cold, but soon after, I could not feel my hands or feet. They were numb. I was clipping along all alone during the first half of the race. Apparently, I was not fast enough to catch anyone but too fast for anyone to catch me. I was starting to think that I was not going to see another biker for the entire race. Eventually though, I caught a guy from behind. It gave me a little boost to pass him like he was standing still. He looked like he was decent, so it was confirmation that my effort was solid.
I do not have official results yet, but I think I finished between 49:00-53:00. I am guessing this left me close to the middle of the pack.
This was excellent training. It is impossible to duplicate this type of effort without a race. I hope it will springboard me to a strong showing in the Peanut Butter Duathlon on May 2nd.

I love running outside!

4/18: Beautiful day for a run

• 3.75M
• 30:00
• Sinnissippi Park Route Plus

Enjoying Outdoor Workouts

4/15
Total Bike time = 2 hours
Craig and I rode to Rock Cut on a very nice day.
4/16
Run time = 20:27
Run distance = 2.75M
Local loop ending at Crosby/London

Fitness is an Adventure!

Today I finally commuted on my bike. I have been talking about this for a while and today was the day to pony up. I rigged my mountain bike last night with head and tail lights and got some other various commuter supplies ready.

This morning at 6:20 I was on the road to Swedish American Hospital for my pediatric clinical rotation. It was a short ride, but good little warmup to riding my mountain bike with a large/heavy backpack on. It is not exactly a fast setup, but it is practical. By the time I finished with clinical it was almost 12:45. With class scheduled at 1:45, I knew timing was going to be a little tight. I quickly road home and wolfed down a PB & Jelly sandwich, switched out some textbooks and was on the road by exactly 1:01:30.

In order to make it in time to print off preclass lecture notes, I was going to have to ride my mountain bike more like a speedy road bike... I was making pretty good time but not good enough. I decided I needed to start taking some shortcuts. Bad idea. I am not from Rockford and still don't know the area as well as St. Paul or Cedar Rapids. My shortcuts were initially working but I eventual got caught in a deadend/cul-de-sac area.

I could hear the traffic from a main road to the north of me and knew thats where I needed to be to stay on track. I was blocked in though. There was a large grassy/timberish field with various terrain and a few commercial type buildings between myself and where I needed to be. I couldn't even see the main road, but I could here it. I slowed down and paused for about 5 seconds and then thought "hey, I am on a mountain bike, I don't need roads"! So I built up some speed, hopped the curb, and was "off roading". It wasn't long before I saw the busy main road. I crossed it and was back on track. Disaster averted. I looked at my watch and was making pretty good time. Until, "uh oh" a DETOUR sign. The city picked today to do roadwork. I thought about busting through the road work section in a sprint but thought I better play this one safe. Unfortunately the detour took me through some pretty heavy traffic. I zigged/zagged a little and cut through the last block on a grassy field. When I arrived at the bike racks my watch said 1:30:30. WHAT A BLAST! I have never had this much fun on my way to class.. I took my seat in class with a little bit of sweat on my brow, but it was worth it. I felt a little bit like a kid again. After making the return commute home here is my estimated bike totals for the day.

Total Ride Time = 1:10:00

Estimated Distance = 20 miles

Fat Blaster

No rest in between sets. Jump Rope/Weight Intervals.

1. Jump Rope = 250
2. Dips = 21
3. Jump Rope = 250
4. Wide Grip Pull ups = 12
5. Jump Rope = 250
6. Planks = 1:30
7. Jump Rope = 250
8. Close Grip Tricep Pushups = 20
9. Jump Rope = 250
10. Ab knee Tuck = 15
11. Jump Rope = 250
12. Tricep Push Down = 80LB x 12
13. Jump Rope = 250
14. Close Grip Pull up = 13
15. Jump Rope = 250
16. Dumbell Incline Press = 65LB x 7
17. Jump Rope = 250
18. Dumbell Curls = 35LB x 8
19. Jump Rope = 250
20. Dumbell Shoulder Press = 40LB x 8
21. Jump Rope = 250
    Total Time = 36:30

4/11 - Workout: Bike Trainer = 1:01:00

Good Friday Run

{Part of the winding hill in Sinnissipi Park}

Today is a pretty nice day in Rockford, IL. A little windy, but nice. I went for an easy run through Sinnissippi Park.
Run = 30:00(3.8M)

Short Bike Workout

4/09 At the end of a long day I snuck in a quick bike trainer workout.

Bike Trainer = 40:00

Fat Blaster

1. Nordic Track = 2:00
2. Wide Grip Pullup = 10
3. Burpees = 15
4. Squats = 145LB x 10
5. Nordic Track = 1:30
6. Dips = 20
7. Burpees = 15
8. Power Clean, Jerk & Push Press = 75LB x 8
9. Nordic Track = 1:30
10. Close Grip Pullup = 12
11. Burpees = 15
12. Barbell Thrusters = 75LB x 10
13. Nordic Track = 1:30
14. Planks = 1:00
15. Burpees = 15
16. Swiss Ball Hamstring Curls = 15
    Total Time = 19:20

**Then immediately after

Bike Trainer = 10:00

Bike Trainer Speed Workout #5

Whoeee! This was a hard one.

• 9:00 Warmup easy spin
• 3:00 (Percieved effort 15% above 10k TT) then 1:00 easy
• 3:00 (Percieved effort 15% above 10k TT) then 1:00 easy
• 3:00 (Percieved effort 15% above 10k TT) then 1:00 easy
• 3:00 (Percieved effort 15% above 10k TT) then 1:00 easy
• 3:00 (Percieved effort 15% above 10k TT) then 1:00 easy
• 3:00 (Percieved effort 15% above 10k TT) then 1:00 easy
• 3:00 (Percieved effort 15% above 10k TT) then 1:00 easy
• 3:00 (Percieved effort 15% above 10k TT) then 1:00 easy
• 5:00 cool down - easy spin

45:00 Total Bike Time

Then earlier in the day at 4:30 AM

20:00 Running (2.5M)

A Half Marathon is boring on the Treadmill

With my running legs finally healed, I did my first long run in a while. During the entire run, the Rockford Marathon (May 17) was in the back of my mind. A number of friends want me to run the race, it is my hometown marathon, and it was originally included on my racing schedule this year. Should I do it? How is my running fitness? Should I "cram train" for a marathon? Will I get injured if I do? Will it ruin my Ironman training? These were all questions that ran thru my mind at the YMCA this morning. I came up with some answers. Here they are:

1. My running fitness is still ok.


2. I am pretty sure my heart rate was pretty low the entire time. I was never breathing hard at all.


3. I can not build up the mileage to safely complete a marathon by May 17.


4. My joints were screaming at me this morning.


5. My heart and lungs want to run a marathon, but my joints and body structure do not.


6. It is not smart to crash train for a marathon.


7. Even though I want to do the marathon, evidence says that it is not smart to do so 4 months before an Ironman. The following article talks about this very subject. http://ironman.com/holdingcell/2005/may-2005/the-marathon-ironman-combination
8. Maybe I will run the Rockford Half Marathon with My sisters on May 17.

Todays Total

Run Mileage = 13.1M

Run Time = 2:00:00

Fat Blaster

Same concept as other fat blaster circuits. Complete as fast as possible. No rest. Intensity and heart rate up.

1. Nordic Track = 3:00
2. Dips = 23
3. Burpees = 15
4. Wide Grip Pullup = 10
5. Nordic Track = 1:30
6. Ab Roller = 10
7. Burpees = 15
8. Close Grip Pushup= 16
9. Nordic Track = 1:30
10. Power Clean, Jerk & Push Press = 75LB x 8
11. Burpees = 15
12. Mountain Climbers = 40
13. Nordic Track = 1:30
14. Close Grip Pullup = 12
15. Burpees = 15
16. Dumbell Thrusters = 36LB x 12

Total Time = 20:55

Immediately Following Circuit

Bike Trainer = 25:00

Bike Trainer Speed Workout #4

This is the 4th in a series of 6 bike trainer speed workouts. This workout was taken from an old cycling video I had. The instructor from the video is Lance Armstrong's coach Chris Carmichael from "Carmichael Training Systems". The workout is simple but not easy. It is the type that makes a person want to puke. I almost did!

1. 10 minute warmup including a 1 minute burst at the 5 minute mark (this acts to buffer the lactic acid build up later in the workout)
2. 5 minute maximum effort
3. 5 minute spin easy
4. 5 minute maximum effort
5. 5 minute spin easy
6. 5 minute maximum effort
7. 10 minute cooldown
   45:00 total ride time

When I say "maximum effort", I mean high cadence and heavy gearing. At the end of the 5 minutes it should feel like your ready to fall off the bike and die.

For todays workout, I made it a "brick" (bike/run). As soon as I got done with the bike portion, I did a short run at a conservative pace.

20:00 (2.5 miles)

Workouts for the previous days this week include:

• 3/29 Bike Trainer = 50:00(105RPM)
• 3/31 Bike Trainer = 30:00(100RPM)