Sunday, October 14, 2012

Ironman Training: Days 12-14

Preseason Week 2


Friday I had to do my swimming workout that was supposed to be done on Monday.

It was another technique day, but focusing on a different set of techniques and drills. I did not feel very comfortable doing these so that is a sign that I have some work to do.

Warm Up (WU): 200-400 yds/m, your choice
100 free, 100 pull, 100 kick, 100 free

MainSet 1 (MS1): 4 x 50 yds/m “Swim Golf”, as #1, 2, 3 at moderate pace, #4 as hard/sprint.
  •  Scores of 80, 79, 77, 70

MS2: 2 x 50yd/m of each drill in the Propulsion Progression

There were seven drills working on hand placement in the water and pulling on the backstroke. These were tough and thinking this much threw me for a loop.

MS3: Repeat MS1. How do the two Swim Golf sets compare?
  • 76, 74, 74, 70 
MS4: 200-400 yd/m, your choice of distance. Count your strokes on the 1st and 3rd 25 of every 100. Swim only as fast as your ability to maintain and sustain your best form across the entire distance.

I swam 100 pull, 200 free(this was tough!!!), 100 pull, and 100 kick

I ended with 2000 yards in 34:50. Not bad considering I overslept and did not get in the water until 7:15.


Saturday I jumped on the bike for a 90 minute easy ride. I started off and 45 minutes later I had to stop as we had to pick up Aiden from a birthday party and Ava decided to wake up. I had Ava duty until Amanda returned. I jumped back on after about 20 minutes to finish up this ride

Sunday Workout #1: 60 Minute Run

EP to MP/Zone 1-2/Easy to Steady. Include 5 x 20" Strides. Rolling course.

I felt great this morning. I was back to shorts and shirt. There was a light rain and I just took off and it felt great to be out all alone. I did not see a single person. I had my headphones on and just practiced my presentation and thought about other things.

I compared my distance compared to last week when I ran 60 minutes. Last week I ran 61 minutes get 6.38 miles. I ran a 9:35 pace and did not feel good while running this slow.

Today I ran a 9:16 pace for 6.52 miles in 60 minutes. It felt easy. My clean eating and AdvoCare has helped to improve my fitness over the last week. The training plan provided by Endurance Nation also has me on track. I have had to overcome a lot of habits that I did this year. I am running for time and not distance which just throws my brain for a loop.

I feel good after two weeks of preseason. The workouts are short and to the point. Nothing unnecessary to just be training. I train, I move on.

I look forward to week 3. I will have to be disciplined while in Des Moines. I am never good while on the road. This will be a good test for me.

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