We had a nice time on the beach over the weekend. Good and relaxing. Sharon and I also rode 30 miles on Saturday, and 44 miles on Sunday up and down Longboat Key, Lido Key, and Bradenton Beach. Nice ride, but kept it at a moderate pace.
Swam today, usual masters practice. Beth coached. More folks were there than have been the last couple of weeks, as we had decent weather, and most folks are back into their normal schedules.
400 sw, 300 k w/ fins, 200 pull, 100 choice
probably got in about 600 or so.
8 x 100 on 1:35 as 75 swim 25 fast
16 x 25 on :40 fast, every 3rd no breath
100 on 1:45 k w/ fins
200 on 3:00 sw w/ fins
6 x 100 on 1:45 as 25 dr, 50 sw, 25 fast
did 2 of these and called it a night.
Still swimming easy to moderate, watching the HR. Not too exciting, but better than nothing. I'm trying to focus more on technique, drilling a lot of the swims, going deep and kicking more off the turns. Not swimming anything fast, just making sure not to over work for now. I have to figure a way to get in shape for that treadmill stress test next week!
7am Bike and Run
I wanted to get another ride and run today, last major work before my triathlon on Saturday. I rode the Suncoast Trail... nice and flat, first thing. Just me and dragon flies out there at 7am... I must of run into a couple hundred of them... I knew when I hit one.
After about a 2.5 mile warm up, there is about a 10 mile stretch uninterrupted by any intersection or traffic, so good for a little time trial. I rode it on the way out, and averaged 20.1 mph, rested a bit, and rode back in, averaged 20.6. Pretty happy with that, I guess. The tri will have about a 10 mile bike ride, so this is a decent test. I will need to ride a bit faster in the race, but I think I can go faster with competition.
After the bike ride, ran 2.0 miles -- out to the 1 mile marker, and turned around. 9:05 on the way out, 8:30 on the way back. OK with that. Took a bit to get some decent rhythm after biking, and definitely tried to pick it up on the 2nd half.
Regular masters workout. Beth coached. Water was slightly warm once I got warmed up.
400 300... cut warm up short, as George got in early and was ready to go
5 x 100 on 1:35, emphasis on swimming strong between the flags
"Super 50s set", as it was described by Beth
Base interval :25 sec per 25
#1 25, 25, 50
#2 25, 75
#3 50, 50
#4 75, 25
#5 50, 25, 25
5 x 100 on 1:45 non-free... swam back.
Only got the first in, the lightning, so that was it.
7am Bike, then jog
Cycled again at San Antonio, FL. Did the 40 mile route, plus doubled up on a hill or two. rode with Mike... and a lot of other folks were out there, as its a very poplar bike spot. At one point Mike and I were cruising and chatting, and got passed by a large pace line... about 20 riders or more. I was going pretty fast downhill, but they were going faster. I'm not used to large group rides like that... or getting in the middle of them, since several of them cut if pretty close to me. I just tried to keep my line. San Ann is also popular with motorcyclists, but they did not see too happy today. Mike and I were just cruising along at one point, and one solo motorcyclist blew his horn, then gave us the thumbs down sign. Nice guy, giving the motorcyclists a bad name. The later, shortly after that large pace line passed us, a couple of the cyclists were riding 3 wide, and a couple of motorcyclists came up and tried to pass... way to fast. One was trying accelerate, then he slammed on his rear brake and slid, just about bought it. A little weird out there today.
After the bike, I ran about 2 miles, 20 minutes. Ugh... that was hard. There was a nice hill on the route. My legs did not want to run after the 40 mile ride. I understand the lingo for a bike - run training is BRIC. Bike - Run, ??. I know my legs felt like bricks.
Race next weekend. Woo hoo!. Ready for the swim, I should be OK in the bike. The run will be ... interesting. I'll try to get a couple of 3 mile runs in this week, may be a 25 mile ride, and my regular swimming. Probably should practice some transitions too. Oh, I think I have a golf league on Tuesday evening too.
Regular Saturday masters swim. Moved up early due to the county Special Olympics today. First time back in the water since Monday... been traveling Wed - Fri. Wed wast travel day, Thurs I set my alarm wrong, and did not sleep well Thurs, and had an early meeting.
I weighed myself before workout... ugh. 189 lbs... road warrior food and no work outs catching up to me.
Coach Beth on deck
400 300 200 100 warm up
2 x 300 on 4:15 pull
8 x 75 on 1:30 build
8 x 50 on :50 odd free, even back
16 x 25 on :30 IM order
10 x 25 on :35 kick
10 x 25 on :30 kick w/ fins
5 x 100 on 1:40 desc 1>2, 3>5
200 easy warm down
Felt sluggish of course, not swimming for 4 days. Started to feel better towards the end... got down to 1:02 and 1:00 on the descend 100s.
Rode with Mike and Sharon on the hills of San Antonio, FL. Grabbed a bite on the way out to refuel after swimming. Nice ride, a bit warm of course, but had 3 bottles with me... have to drink a lot. 35 miles, felt good.
Yard work, 2 hours in the Florida sun. Quite the workout today, maybe the hardest of the week.. I went to the grocery store with Sharon later, and weighed myself... 182lbs. I lost 7lbs in 18hrs. Different scales, water weight, or some hard work?
Rode 46 miles around Suncoast Trail and Starkey Park. Mostly flat. Nice ride, good weather if a bit warm and humid, but that's Florida in the summer. I had hoped to make it back in time for 10am masters swim practice, but was running too late.
Ended up taking it easy most of the rest weekend.
7/19 AM Bike
Biked in the morning. Rode Suncoast trail, which is flat, but only rode 25 miles. Cut it short since some storms were coming in.
7/20 AM Dryland
I had planned to swim, but more storms were rolling through, so went to the gym instead. Did my normal weight circuit and 30 minute jog on the treadmill.
7/20 6:30pm SCY
Swam with the masters group. Coach Beth on deck. Water was nice
400 300 200 100
5 x 100 on 1:40 free desc 1>2 3 > 5
5 x 100 on 2:00 choice desc 1> 2, 3>5
10 x 50 on 1:00, fast/easy by 50
200 easy (?)
6 x 50 on 1:00, stroke desc 1>3, 4 > 6
3 x 50 on 1:20 NO BREATH
20 x 25 on :30 kick w/ fins
200 easy warm down
Left shoulder was bothering me, maybe from weights this morning, so I took it easy, and mixed in some drills, easy swimming, and more kicking with fins.
I was not able to swim this morning, but was able to ride my bike this afternoon. I rode the Aldridge Creek Greenway, which is a bike/walking path along a creek about 3.2 miles, somewhat scenic and flat. It connects to the Tennessee River Greenway at the Ditto Landing Marina, which is about another 1.8 miles along the river, which ends at the Whitesburg Marina. We spent a lot of time launching our boat from those marinas when I was younger. My brother and I must have taught half the town how to water ski. Again, scenic along the river, but flat. I did 4 laps and a little site seeing around the old neighborhood, plus the 2.5 miles to and from the trail, for a total of 31 miles. It was a bit windy at times. I did get a few hills in, but there are some real mountains for the brave here. Maybe next time.
7am bike ride, first time at San Antonio, Florida, that is. "San Ann" is known for its hills. Yes, there are hills in Florida if you know where to look. Its about a 30 min drive from my house.
I was supposed to meet a tri buddy Mark there to show the route, but he never showed. I did see some other friends Merit and Annie, and was going to ride with them but they were departing at 7:30am, so we hooked up with some other guys.... who were also waiting for Mark. So we took off. Rode with Stan, Phil, Dave, and Sam, some other tri guys around my age.
Very nice 39mi ride, with some nice hills. I did not push it too hard since I had not ridden since early in the month, and did not know what was in store with the hills. In the few (two) times I've ridden hills, I seem to do pretty well and catch the other riders if they get ahead. I guess I cash in on my swimming conditioning. Nice scenery not too much traffic. Definitely will want to make San Ann a regular bike ride. Its much different than the rides closer to the house.
10:45 am or so...
After eating a protein bar, bananna, and downing some more Gatorade, lets go for a swim! Saturday masters practices is 10am, so I was late. Just warmed up some in whatever set we were doing, then swam some:
4 x 75 on 1:15 swim. I mostly drilled these, legs were still recovering... I mostly felt it on the walls as my push was even less than the usual pitiful push I have.
4 x 75 drill
4 x 100 on 1:20 I pulled/paddle these
Started next set, but lightning/thunder nearby, so that was it.
I was planning on staying late and making up what I missed. I promise!