2010-01-09 (Saturday)

Posted on January 9th, 2010 in Life by Administrator

Triathlon Training, day 104

21 Mile Run

It was really cold when I started the run (about 25 degrees) and over the course of the run warmed up to 35 degrees. I felt pretty strong. Had a bit of problems around mile 19 in that my HR was dropping and I had to run extra hard to make it come back up. Then it went too high. After a bit I was able to get it to settle in the proper zone. Legs felt a little heavy the last 2 miles but not too bad.

Directions

After warm-up run 21 miles using the following pattern (Z2=endurance, Z3=tempo): 1 mi @ Z2 + 4.5 mi @ Z3

I used the Garmin ForeRunner 310XT with the foot pod to record everything. I didn’t use the GPS because I have found that it is wildly inaccurate on really curvy courses like the mile track at the park that I ran on. Here is the recorded data. Note that the Garmin recorded the total distance as 20.58 miles. The actual (measured) distance was 21 miles.

Split Time Distance Avg Speed Max Speed Avg HR Max HR Avg Run Cadence Max Run Cadence Steps Calories
1 00:10:01 1 10:01 09:06 126 132 87 89 0 94
2 00:42:11 4.5 09:22 07:04 140 149 88 98 0 432
3 00:12:15 1 12:15 08:20 127 145 82 91 0 63
4 00:42:56 4.5 09:32 07:28 140 150 91 97 0 366
5 00:13:21 1 13:22 08:39 127 144 80 92 0 43
6 00:46:02 4.5 10:14 07:16 139 152 88 96 0 315
7 00:14:55 1 14:56 09:30 127 144 79 88 0 50
8 00:31:25 3.08 10:12 08:02 139 158 87 94 0 215
Summary 03:33:11 20.58 10:21 07:04 136 158 86 98 0 1578

Here is a table that shows the corrected data based on the actual distance of 21 miles.

Split Target HR Zone Split Time Data from Garmin Foot Pod Corrected Data
Distance Pace (avg) Distance Pace (avg)
1 2 00:10:01 1.00 00:10:01 1.02 00:09:49
2 3 00:42:11 4.50 00:09:22 4.59 00:09:11
3 2 00:12:15 1.00 00:12:15 1.02 00:12:00
4 3 00:42:56 4.50 00:09:32 4.59 00:09:21
5 2 00:13:21 1.00 00:13:22 1.02 00:13:05
6 3 00:46:02 4.50 00:10:14 4.59 00:10:02
7 2 00:14:55 1.00 00:14:56 1.02 00:14:37
8 3 00:31:25 3.08 00:10:12 3.14 00:10:00
Totals 03:33:06 20.58 00:11:14 21.00 00:11:01

I also experimented with the nutrition plan since I wanted to test out the best strategy to use during the Chevron Houston marathon on the 17′th.

Nutrition Plan

The first rest stop at the Houston marathon is at mile 2 and there is one every 1.5 miles after that. They have water and Gatorade Endurance. I’m figuring you get about 25 calories of Gatorade at each stop. But according to advice I’ve gotten that is not enough of a caloric intake. So I followed this nutrition plan:

Gatorade Accel Gel InfinitNutrition
Mileage Amount Calories Amount Calories Amount Calories
2 4 oz 25 1 pack 90
3.5 4 oz 25 5 oz 60.75
5 4 oz 25 1 pack 90
6.5 4 oz 25 5 oz 60.75
8 4 oz 25 1 pack 90
9.5 4 oz 25 5 oz 60.75
11 4 oz 25 1 pack 90
12.5 4 oz 25 5 oz 60.75
14 4 oz 25 1 pack 90
15.5 4 oz 25 5 oz 60.75
17 4 oz 25 1 pack 90
18.5 4 oz 25 5 oz 60.75
20 4 oz 25 1 pack 90
Totals 325 630 364.5
Total Calories 1319.5

This worked out pretty well, except that I think for the actual marathon I may alternate Gatorade at one rest stop and water at the next. It will be fewer calories but I think it may help with digestion.

2009-12-31 (Thursday)

Posted on December 31st, 2009 in Life by Administrator

Triathlon Training, day 95

Masters Swim Class
Class was canceled for today, but our coach was nice enough to leave a workout for us on the white-board by the lap pool at Lifetime Fitness.
Details

Duration: 01:10
Distance: 3500 yd

2009-12-30 (Wednesday)

Posted on December 30th, 2009 in Life by Administrator

Triathlon Training, day 94

Track Workout

Did this workout in the evening at the Atascocita High School track.

Description

Warm up then run 2 miles at tempo followed immediately by 400 at LT!

Details
Note that the distances indicated came from the Garmin foot pod. I don’t use the GPS during track workouts any more because the sampling rate is such that there are considerable errors in the recorded track.

Split Time Distance Avg Pace Max Pace Avg HR Max HR
Warm Up 00:10:46 (3 laps) 0.83 00:12:55 10:05 101 124
Run 2 mi @ Z2 00:16:50 (8 laps) 2.03 00:08:18 06:55 142 148
Run ΒΌ mi @ LT 00:01:31 (1 lap) 0.26 00:05:48 05:19 160 166
Cool Down 00:11:22 (3 laps) 0.85 00:13:23 05:54 114 166
Summary 00:40:29 3.97

2009-12-29 (Tuesday)

Posted on December 29th, 2009 in Life by Administrator

Triathlon Training, day 93

Strength Training – NROL Strength 1/B (#3)
Details

Duration: 01:03
Sets:
1. deadlift: 6/185, 1/215, 6/195, 1/225, 12/185, 15/175
2. SS1 - Romanian deadlift: 10/105, 10/105, 10/105
3. SS1 - static lunge: 10/105, 10/105, 10/105
4. AS1 - good morning: 10/115, 10/115
5. AS1 - incline reverse crunch: 10/BW, 10/BW

Masters Swim Class
Details

Duration: 01:00
Distance: 2900 m

2009-12-28 (Monday)

Posted on December 28th, 2009 in Life by Administrator

Was supposed to do an easy 5 mile run today, but I canceled it due to some left knee and Achilles tendon pain. Be back tomorrow.

2009-12-27 (Sunday)

Posted on December 27th, 2009 in Life by Administrator

Triathlon Training, day 91

Run
Description

Run 3 mile recovery run (that is super easy; recovery heart rate range)

Details

Duration: 00:36
Distance: 3.01 mi

NROL Strength 1/B (#3)
Details

Duration: 00:48
Sets:
1. Freemotion chest: 6/90, 1/110, 6/90, 2/100, 12/80
2. BB bent-over rows: 6/115, 2/135, 6/115, 1/140, 10/110
3. (AS1) close grip lat pulldown: 6/120, 6/120
4. (AS1) DB shoulder press: 8/35, 8/35
5. lower-body Russian twist: 10/BW, 10/BW

2009-12-26 (Saturday)

Posted on December 26th, 2009 in Life by Administrator

Triathlon Training, day 90

Run – 22 miles
Had a marvelous birthday run! Was pretty cool starting out.

Split Time Distance Avg Speed Max Speed Avg HR Max HR Calories
1 (WU) 00:10:00 0.64 15:42 11:43 96 106 45
2 (Z2) 00:10:50 1.00 10:50 08:31 131 155 73
3 (Z2) 00:21:58 2.00 10:59 08:42 123 140 170
4 (Z3) 00:18:12 2.00 09:06 07:17 136 146 186
5 (Z2) 00:21:45 2.00 10:52 08:08 127 136 144
6 (Z3) 00:18:32 2.00 09:16 07:23 138 144 170
7 (Z2) 00:22:29 2.00 11:15 08:09 129 140 131
8 (Z3) 00:18:36 2.00 09:18 07:33 137 145 157
9 (Z2) 00:23:47 2.00 11:53 08:27 127 137 108
10 (Z3) 00:19:27 2.00 09:43 07:07 138 148 167
11 (Z2) 00:24:39 2.00 12:19 08:59 127 136 108
12 (Z3) 00:19:19 2.00 09:39 07:27 137 146 165
13 (Z2) 00:12:54 1.00 12:54 09:10 125 142 51
14 (CD) 00:05:00 0.28 17:56 12:46 109 128 10
Summary (RUN only) 03:52:28 22.00 10:40 08:04 131 155 1630
Summary (WU, RUN, CD) 04:07:35 22.92 10:48 07:07 129 155 1685

2009-12-25 (Friday)

Posted on December 25th, 2009 in Life by Administrator

Merry Christmas Everybody!

Triathlon Training, day 89

Today was supposed to be a rest day, but I was feeling extremely guilty about certain dietary excesses, so I thought I would get in a light workout today. The Lifetime Fitness in Atascocita opened at 15:00 today, and I got there right after that. Did 30 minutes on an Elliptical machine followed by about 55 minutes of upper-body strength training.

2009-12-24 (Thursday)

Posted on December 24th, 2009 in Life by Administrator

Triathlon Training, day 88

Swimming – Masters class
We ended up having a morning swim session since LTF was closing at 15:00 today.
Details

Duration: 01:05
Distance: 3100 m

2009-12-23 (Wednesday)

Posted on December 23rd, 2009 in Life by Administrator

Triathlon Training, day 87

Run – Track Workout
Description

Track Work out ; warm up 800-1200; then run 5 x 1600 at tempo with 1:45 endurance between each; 1200 cool down

Details
Had to run on treadmill due to weather. Could not get HRM transmitter to work, which is weird becuase I was using my new FR310XT equipment! So no HR data for this workout and I have no idea if I was in proper HR zones. Ended up wasting a lot of time trying to correct the situation and had to cut workout a bit short.

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