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Tomorrow I'll be capping off a pretty solid week of training. Not a huge amount of hours, but some great intensity. I’ve been asked about my training, so I want to give you an idea of what my key workouts were this week.
Swim:
On Thursday Coach Lewin of the North Shore Swim Club switched things up a bit. We started with our usual warm-up and then he tossed a toy Monkey, Guitar and Flamingo into the pool and formed a triangle of sorts. The goal was to practice sighting and rounding the “buoys”. It was fun and it was a nice change of pace. We still put in plenty of swim time too.
Bike:
Coach Cap of Breakthrough Performance Coaching had us working hard this week. Some solid VO2 Max Intervals. They HURT! Keep in mind, these aren’t every week. If you are concerned or don’t have an understanding of when or how to do these workouts email Jeff.
jeffrey@breakthroughperformancecoaching.com
Bike 5' VO2 Max Intervals
Type: Bike
Planned duration: 1:30
Warm Up: 15' @ 65% FTP including 3 x 1' @ FTP and then 1' all out. Soft pedal for 5' and then get into the main set.
Main Set: 5 x 5' @ 115% of FTP (5' rest @ 65% of FTP)
Cool Down: Remainder of ride @ 65% FTP
Run:
Coach Cap gave us a tough run workout too. If done right you hate life and then love it because you know you worked your butt off!
Run Fartlek Pyramid 1'-4'
Type: Run
Planned distance: 6.0 miles
WU: 2 mile @ E pace, 4 x 20" strides (20")
MS: 1' (30"),2' (1'),3' (1:30),4' (2'),3' (1:30),2' (1') ,1' Run hard! Try to keep effort consistent. Learn to pace yourself and run with good form.
CD: 2 miles @ E pace
Additional Workouts:
Right now I’m also doing weights to build some strength and prevent injury.
Overall… so far so good.
Saturday, January 16, 2010
Saturday, January 2, 2010
Swim Update - when will it click?
It's not just mental. I know that I'm getting better at swimming, but it is so frustrating!!! I'm the last one on most sets and I don't understand why I'm not getting "it". Craig says my stroke is getting better, but there are some things I need to work on. I'll get there, but boy is this frustrating. Here is his analysis and the video:
Craig Lewin, North Shore Swim Club:
"Over the water is okay. Not to much to worry about. You need better body roll with the hips and to work on the timing of your rotation. Everything rolls together. Use six kicks and roll, 1 stroke six kicks, and 3 strokes 12 kicks to work on the roll.
Also on your pull notice how you cross over as you extend out and your turn your palm out before you pull. You need to keep the palm down toward the floor not thumb down to the side. This is causing you to sweep out slightly as you pull. The press and release drills and kicking on your side with your arm out front will help you correct this. Once you fix this you will have a better press and a deeper catch and pull. Also you are entering a little too deep so you can bring the hand up a little bit on entry. Your stroke is getting better we really just have to fix the roll and get a little more muscular endurance and power in the lats so you can really start gaining some speed.
Keep up the good work. If you have any questions please let me know."
Video Link: http://www.divshare.com/download/9999549-772
I have to say, Craig is awesome to work with. Super-supportive and he's making me better. It will happen!
Craig Lewin, North Shore Swim Club:
"Over the water is okay. Not to much to worry about. You need better body roll with the hips and to work on the timing of your rotation. Everything rolls together. Use six kicks and roll, 1 stroke six kicks, and 3 strokes 12 kicks to work on the roll.
Also on your pull notice how you cross over as you extend out and your turn your palm out before you pull. You need to keep the palm down toward the floor not thumb down to the side. This is causing you to sweep out slightly as you pull. The press and release drills and kicking on your side with your arm out front will help you correct this. Once you fix this you will have a better press and a deeper catch and pull. Also you are entering a little too deep so you can bring the hand up a little bit on entry. Your stroke is getting better we really just have to fix the roll and get a little more muscular endurance and power in the lats so you can really start gaining some speed.
Keep up the good work. If you have any questions please let me know."
Video Link: http://www.divshare.com/download/9999549-772
I have to say, Craig is awesome to work with. Super-supportive and he's making me better. It will happen!
Sunday, December 13, 2009
In The Buff
As my base phase of training continues one of the areas I am working on is my weight. This time last year I was about 168 lbs and I wanted to get down to 153. I achieved that and had my best season to date. I have a new plan this year. Right now I'm at about 158-160 and my goal is to get down to 145 by July 25th. This will be the lightest I've been since Junior High.
Why? Two reasons... Carrying less weight means that I can run faster and there will be less wear and tear from the stresses of running. Ok, there is one more reason. Believe it or not I was a fat kid. Yup, I was a fat kid. Growing up in an Italian home we ate. So I've actually battled this weight thing for a while. I'm sure some of you are thinking, "are you out of your mind?". Maybe, but I still look at myself and believe there is more to do.
Over the last year friends/customers and family have made comments like "you're too skinny" or "ok, it's time to stop". Well, the reality is that 1. yes, I've lost some weight, but I know there is more to lose in order to gain and 2. If done properly weight loss and proper eating habits will allow me to stay healthy. Ok, and 3... when I look in the mirror all I see are those damn love handles!!! For God's sakes, I thought if I lost 10 pounds they would be gone...I lost 15 and they were still there! Sorry, I'm losing focus.
My point to all of this? I'm putting myself out there for everyone to see. I don't want to hear the comments, good or bad. I have plan to get race-ready for IMLP for this is part of it. Eating well in order to train and recover properly is the key. This is my commitment and in doing so the results will come.
If you've struggled with weight loss, if you've struggled with body image issues, if you feel you can't do something, you need a plan to follow. Without a plan you are doomed to failure. You will constantly be lost. Put a plan together and stick with it. Commit! You don't have a lot of time to make the changes that are necessary to help you become the person you want to be.
You may not be training for a race, but wouldn't it be nice to run around with your kids? Wouldn't it be great to go up a flight of stairs and not feel winded? Wouldn't it be nice to life the life you deserve?
One of my favorite quotes... Mark Twain - 20 years from now you'll be more disappointed in the things you did NOT do than in the things you did d0.
So here I am... it's out there. I'll keep you posted on the progress.
Why? Two reasons... Carrying less weight means that I can run faster and there will be less wear and tear from the stresses of running. Ok, there is one more reason. Believe it or not I was a fat kid. Yup, I was a fat kid. Growing up in an Italian home we ate. So I've actually battled this weight thing for a while. I'm sure some of you are thinking, "are you out of your mind?". Maybe, but I still look at myself and believe there is more to do.
Over the last year friends/customers and family have made comments like "you're too skinny" or "ok, it's time to stop". Well, the reality is that 1. yes, I've lost some weight, but I know there is more to lose in order to gain and 2. If done properly weight loss and proper eating habits will allow me to stay healthy. Ok, and 3... when I look in the mirror all I see are those damn love handles!!! For God's sakes, I thought if I lost 10 pounds they would be gone...I lost 15 and they were still there! Sorry, I'm losing focus.
My point to all of this? I'm putting myself out there for everyone to see. I don't want to hear the comments, good or bad. I have plan to get race-ready for IMLP for this is part of it. Eating well in order to train and recover properly is the key. This is my commitment and in doing so the results will come.
If you've struggled with weight loss, if you've struggled with body image issues, if you feel you can't do something, you need a plan to follow. Without a plan you are doomed to failure. You will constantly be lost. Put a plan together and stick with it. Commit! You don't have a lot of time to make the changes that are necessary to help you become the person you want to be.
You may not be training for a race, but wouldn't it be nice to run around with your kids? Wouldn't it be great to go up a flight of stairs and not feel winded? Wouldn't it be nice to life the life you deserve?
One of my favorite quotes... Mark Twain - 20 years from now you'll be more disappointed in the things you did NOT do than in the things you did d0.
So here I am... it's out there. I'll keep you posted on the progress.
Wednesday, November 25, 2009
Thanksgiving
What are you truly thankful for? Family, friends, having a job, being active with your kids, the ability to help others if you really wanted to, your faith, etc. etc. etc.
Take a moment and really answer that question...what are you truly Thankful for? If your answer is "nothing" I really feel bad for you. We are born with the opportunity to make a difference in people's lives and I hope you take advantage of that each and every day.
Have a Happy Thanksgiving!
What I am truly thankful for?
My wife and daughter, my entire family, friends I don't always see, but know they are there, words of encouragement, customers who appreciate my business, those who have made a difference in my life, and the list goes on and on and on. Thank you!
Take a moment and really answer that question...what are you truly Thankful for? If your answer is "nothing" I really feel bad for you. We are born with the opportunity to make a difference in people's lives and I hope you take advantage of that each and every day.
Have a Happy Thanksgiving!
What I am truly thankful for?
My wife and daughter, my entire family, friends I don't always see, but know they are there, words of encouragement, customers who appreciate my business, those who have made a difference in my life, and the list goes on and on and on. Thank you!
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