Tuesday, July 31, 2012
Monday, July 30, 2012
Utah workout
Woke up in the middle of the night to run with Adam. It was still almost 80 degrees when we finished. Adam ran slow, Carmen and I run fast. Carmen ran at a 9:39 pace, I ran a 9:40, and Adam ran a 9:41. We ran 6 miles. We then went to swim a mile. Adam swam it in about 35 minutes, I did it in 38 minutes, and Carmen was done in about 40 minutes.
I'll post the garmin data when we get back to California.
Saturday, July 28, 2012
4 hour bike -- 20 minute transistion run
Biked for 4 hours and 4 minutes. Went 71 miles. It was a tough ride, super windy and hot. The new shoes felt pretty good. Still had some toe numbness issues but not nearly as bad. The shoes actually felt a little big, so after my bike ride I went and tried on the same shoe 1/2 size smaller and those were definelty too tight, so I'm sticking with what I have. Did a 20 minute transistion run with Mckay. We were going to go 3 miles but McKay didn't want to go any further. It was over 95 degrees by this point. We did 2 miles.
9.6 miles, HR 150, 10:16/mile by skaas at Garmin Connect - Details
9.6 miles, HR 150, 10:16/mile by skaas at Garmin Connect - Details
Ran with ahead of the Menifee women's run club. I started slow and built speed as I went. I felt good the whole run. I did chaff all over, bloody nipples and butt at the finish. I only had water and 1 gel during the run.
Ran with ahead of the Menifee women's run club. I started slow and built speed as I went. I felt good the whole run. I did chaff all over, bloody nipples and butt at the finish. I only had water and 1 gel during the run.
Friday, July 27, 2012
1.5 Miles Transition Run, HR 147, 10:20/mile by skaas at Garmin Connect - Details
1.5 Miles Transition Run, HR 147, 10:20/mile by skaas at Garmin Connect - Details
A good transition run. Ran with Hollie. My HR slowly built up to about my Half Marathon effort, work but not to hard.
A good transition run. Ran with Hollie. My HR slowly built up to about my Half Marathon effort, work but not to hard.
50 miles, HR 130, 15.9mph by skaas at Garmin Connect - Details
50 miles, HR 130, 15.9mph by skaas at Garmin Connect - Details
Rode with Hollie and Ethan. It was cool and foggy to start but got sunny towards the end of the ride. We rode at a good pace until we got to Lake Perris. We stopped and refilled bottles and had a snack. After Lake Perris, Ethan got a flat, then we hit stop lights for most of way back. I ate 2 clifbars and drank 1 water bottle and 1 bottle of Gatorade.
Rode with Hollie and Ethan. It was cool and foggy to start but got sunny towards the end of the ride. We rode at a good pace until we got to Lake Perris. We stopped and refilled bottles and had a snack. After Lake Perris, Ethan got a flat, then we hit stop lights for most of way back. I ate 2 clifbars and drank 1 water bottle and 1 bottle of Gatorade.
Swam 65 minutes
Thursday I biked for 50 minutes and then ran for 40, both tempo type workouts. Today I swam for 65 minutes in the rain (well only like 20 of the minutes were in the rain). I've been sick with a cold and sore throat the last couple of days, which has been annoying. But if Stephen doesn't let cutting his hand off slow him down, I can't let a cold stop me.
Wednesday, July 25, 2012
12 miles, HR 156, 10:20/mile by skaas at Garmin Connect - Details
12 miles, HR 156, 10:20/mile by skaas at Garmin Connect - Details
I ran the 3 mile loop 4 times, running by the house to pick up drinks. I tried to run the first half at marathon pace and the last half at half marathon pace. The first 3 miles were rough, running in the morning is always hard for me. The next 3 miles it was hard to keep a slow pace. The last 6 miles were comfortable, ran right at my sweet spot. I didn't have breakfast. The first 3 miles I drank 10oz of Mountain Dew and 10oz of water. The next 3 (4-6) miles I had 15oz of Gatorade and 5oz of water. The next 3 (7-9)miles I had 10oz of Mountain Dew and 10oz of Gatorade. The next 3 (10-12)miles I had 10oz water and 10oz Gatorade and 1 gel. I took in about 500 calorie during the run and about 80oz of fluids. I only lost about 3.5pounds during the run, so hydration was much better today.
I ran the 3 mile loop 4 times, running by the house to pick up drinks. I tried to run the first half at marathon pace and the last half at half marathon pace. The first 3 miles were rough, running in the morning is always hard for me. The next 3 miles it was hard to keep a slow pace. The last 6 miles were comfortable, ran right at my sweet spot. I didn't have breakfast. The first 3 miles I drank 10oz of Mountain Dew and 10oz of water. The next 3 (4-6) miles I had 15oz of Gatorade and 5oz of water. The next 3 (7-9)miles I had 10oz of Mountain Dew and 10oz of Gatorade. The next 3 (10-12)miles I had 10oz water and 10oz Gatorade and 1 gel. I took in about 500 calorie during the run and about 80oz of fluids. I only lost about 3.5pounds during the run, so hydration was much better today.
Tuesday, July 24, 2012
3500yds Lap Swimming by skaas at Garmin Connect - Details
3500yds Lap Swimming by skaas at Garmin Connect - Details
Swam 2 miles for the first time. I never pushed it, just tried to swim easy so I could finish strong. I'm feeling confident that I'll be able to finish the 2.4 miles, it might take along time
Swam 2 miles for the first time. I never pushed it, just tried to swim easy so I could finish strong. I'm feeling confident that I'll be able to finish the 2.4 miles, it might take along time
Monday and Tuesday workouts
Monday I swam 40 minutes and biked 60 minutes.
Tuesday I ran 90 minutes -- 9.92 miles -- 9:08 pace -- 154 bpm
and biked 60 minutes -- 17.31 miles -- 134 bpm.
Just bought my new bike shoes, Specialized Experts. They are wicked nice. Gotta figure out what I'm gonna do for wheels since Nashbar is retarded.
3 mile Transition run, HR 154, 10:05/mile by skaas at Garmin Connect - Details
3 mile Transition run, HR 154, 10:05/mile by skaas at Garmin Connect - Details
A quick transition run. My legs didn't like the first .25 mile, but after they warmed up they felt good. I was able to run at a good pace without my HR going crazy. I ran through a huge cloud of bugs, I was covered in them.
A quick transition run. My legs didn't like the first .25 mile, but after they warmed up they felt good. I was able to run at a good pace without my HR going crazy. I ran through a huge cloud of bugs, I was covered in them.
32 miles, HR 136, 18.1mph by skaas at Garmin Connect - Details
32 miles, HR 136, 18.1mph by skaas at Garmin Connect - Details
Rode by myself. I took it easy the first 10 miles, then gradually put in more effort. On my ride Saturday, the seat slipped making the last few miles uncomfortable, I forgot to fix it. I only drank 1 water bottle. It was sunny and cool, with just a little wind.
Rode by myself. I took it easy the first 10 miles, then gradually put in more effort. On my ride Saturday, the seat slipped making the last few miles uncomfortable, I forgot to fix it. I only drank 1 water bottle. It was sunny and cool, with just a little wind.
Monday, July 23, 2012
6.5 miles, HR 158, 10:01/mile by skaas at Garmin Connect - Details
6.5 miles, HR 158, 10:01/mile by skaas at Garmin Connect - Details
Ran miles, 2-4 with the Menifee Women's run club, all the rest were by myself. I felt good, even though I ate way too much for dinner just an hour before the run. I took it easy the first mile, knowing the women were wanting to run a little faster. We built speed for the next 3 miles, then I ran at 150bpm the last 2.5 miles. I wore my water belt, but only drank once.
Ran miles, 2-4 with the Menifee Women's run club, all the rest were by myself. I felt good, even though I ate way too much for dinner just an hour before the run. I took it easy the first mile, knowing the women were wanting to run a little faster. We built speed for the next 3 miles, then I ran at 150bpm the last 2.5 miles. I wore my water belt, but only drank once.
2000 yds, 40:21 by skaas at Garmin Connect - Details
2000 yds, 40:21 by skaas at Garmin Connect - Details
Swam with Carmen, Leanne, Rob and Sonia. This was my first swim in over 2 weeks. I felt good, but was slowing down at the end. It took a while to get into it, but it came back. Now I have to start building up to 95 laps.
Swam with Carmen, Leanne, Rob and Sonia. This was my first swim in over 2 weeks. I felt good, but was slowing down at the end. It took a while to get into it, but it came back. Now I have to start building up to 95 laps.
Sunday, July 22, 2012
Adam's Totals
Swim -- 86 min
Bike -- 220 min
Run -- 100 min
Total -- 6 hours 46 minutes
Didn't log quite as many hours as Stephen.
Bike -- 220 min
Run -- 100 min
Total -- 6 hours 46 minutes
Didn't log quite as many hours as Stephen.
Stephen's Weekly Totals
I took my stitches out last night, so I'm planning on swimming again next week.
15hr 2 min Total
No Swims
Bike: 8:59:34hrs, 17.7 mph, 158.91 miles
Run: 6:02:20hrs, 10:47/mile, 33.48 miles
Good week, I went too hard at the beginning of the week, so my speed suffered a bit at the end of the week. I'll try to not make that mistake this week.
15hr 2 min Total
No Swims
Bike: 8:59:34hrs, 17.7 mph, 158.91 miles
Run: 6:02:20hrs, 10:47/mile, 33.48 miles
Good week, I went too hard at the beginning of the week, so my speed suffered a bit at the end of the week. I'll try to not make that mistake this week.
Saturday, July 21, 2012
Mama Kaas's bad day
Here's a note to self and all others: don't start a Saturday run in the middle of July at 7:30 in the morning in the middle of a heat wave! I really should have gone with Carmen and her friends 1 1/2 hours earlier but I was too lazy to get up then and was afraid I would be left in the dust. I tried to go 8 miles but it was only 7.5 and I walked the last 2 miles or so. I stopped at some yard sales on the way out but since I was just walking on the way home I stopped and got all the stuff I bought. I think I looked like a sweaty bag woman on my way up the street! Oh, and I stopped to pick up a broken beer bottle in the middle of the street that I knew would give someone a flat tire and it jumped up and bit me. I was bleeding so much from one silly little poke on my finger. Fortunately, the first yard sale people were so nice that they gave me a bandaid. I guess that was better than bleeding all over their stuff!
3 mile transition run, HR 165, 10:19/mile by skaas at Garmin Connect - Details
3 mile transition run, HR 165, 10:19/mile by skaas at Garmin Connect - Details
It was hot, 100 degrees during the run with no shade. It was also hilly, the first mile down hill, the last 2 uphill. But it was a good run, the legs felt great, but it was hard to slow down at the start of the run.
It was hot, 100 degrees during the run with no shade. It was also hilly, the first mile down hill, the last 2 uphill. But it was a good run, the legs felt great, but it was hard to slow down at the start of the run.
65 miles, HR 147, 18.7mph by skaas at Garmin Connect - Details
65 miles, HR 147, 18.7mph by skaas at Garmin Connect - Details
Let me first start by saying I hate the beach ride. It is always too crowded. I don't like all of the underpasses and the bad roads and bridges. I never feel like I get into any type of rhythm. Then throw in a group ride, two people fell over (they forgot to unclip) and random people drafting behind you the whole way. Not fun.
Rode with Jeff, Matt, Mitch, and Arnold. We rode a little harder in a couple of spots than I wanted to. I was either in the front or way off the back; no drafting today. We had a couple of very slow miles along the boardwalk, but everything else was at or above race effort. I drank 3 bottles of Gatorade and 1 water bottle. I had a Clifbar for breakfast, then ate a clifbar, a bonkbreaker, and 1 gel on the ride. I think that was about 800 calories over about 3 hours. The last few miles were nice with a tail wind pushing us home.
Let me first start by saying I hate the beach ride. It is always too crowded. I don't like all of the underpasses and the bad roads and bridges. I never feel like I get into any type of rhythm. Then throw in a group ride, two people fell over (they forgot to unclip) and random people drafting behind you the whole way. Not fun.
Rode with Jeff, Matt, Mitch, and Arnold. We rode a little harder in a couple of spots than I wanted to. I was either in the front or way off the back; no drafting today. We had a couple of very slow miles along the boardwalk, but everything else was at or above race effort. I drank 3 bottles of Gatorade and 1 water bottle. I had a Clifbar for breakfast, then ate a clifbar, a bonkbreaker, and 1 gel on the ride. I think that was about 800 calories over about 3 hours. The last few miles were nice with a tail wind pushing us home.
Friday, July 20, 2012
6 miles, 10:40/mile by skaas at Garmin Connect - Details
6 miles, 10:40/mile by skaas at Garmin Connect - Details
Again, we ran in Santa Barbara. This time we ran north and out on the pier. We ran earlier in the morning, but it was still hot and humid. Many fishy smells along the way. I'm not sure that I'm a fan of running along the beach, everyone run I've ever done at the beach has been hot and humid. I guess I should do some of these runs before I get to Florida. My HR strap battery died so, I just ran by perceived effort.
Again, we ran in Santa Barbara. This time we ran north and out on the pier. We ran earlier in the morning, but it was still hot and humid. Many fishy smells along the way. I'm not sure that I'm a fan of running along the beach, everyone run I've ever done at the beach has been hot and humid. I guess I should do some of these runs before I get to Florida. My HR strap battery died so, I just ran by perceived effort.
6 miles, Santa Barbara
My hr strap battery died, so I ran by pace and feel. It took a while at get into out, but felt good after a few miles. I am always suprised when it is so humid on beach runs. I sweat so much, I was drenched by the end of the first mile. I was supposed to run 7.5 miles but we woke up late and had to make it back for breakfast.
Thursday, July 19, 2012
30 miles, HR 134, 17.5mph by skaas at Garmin Connect - Details
30 miles, HR 134, 17.5mph by skaas at Garmin Connect - Details
Rode by myself. It was nice to just ride by HR. Most of the road had been swept recently, so that was an added bonus. Today would have been the perfect day to go for a speed record, but I was still pretty dehydrated from yesterday's run. Overall a good ride. I drank 2 full water bottles
Rode by myself. It was nice to just ride by HR. Most of the road had been swept recently, so that was an added bonus. Today would have been the perfect day to go for a speed record, but I was still pretty dehydrated from yesterday's run. Overall a good ride. I drank 2 full water bottles
Wednesday, July 18, 2012
11.25 miles, HR 158, 11:38/mile 15 pounds of water lost, Stephen
11.25 miles, HR 158, 11:38/mile 15 pounds of water lost by skaas at Garmin Connect - Details
I slept in so I had to do my run in the middle of the afternoon. It was only about 95 degrees and humid, so I figured I wouldn't have any problems. I drank 20oz of Mtn Dew, 10oz of Gatorade, and 80oz of water. At mile 7 I stopped and put ice in the 2 pockets in my shirt and ice in my cap. It felt good and helped to keep the HR down a bit, but my real problem was getting enough fluids. After drinking 110oz of fluids, I still lost about 7 pounds of water weight. So I took in over 7 pounds of fluids and still lost 7 pounds. That is almost 15 pounds in a 2 hour run. I sweat way too much. My legs felt ok after last night's tempo run, but I could really feel the humidity. I did end up walking the last .5 mile, even that just barely got my hr where it should be. The goal was to figure out if I could run in the heat by pace or if I need to still watch the HR. I'd say for runs longer than 6-8 miles I need to watch the HR, anything shorter I can judge my effort by pace.
I slept in so I had to do my run in the middle of the afternoon. It was only about 95 degrees and humid, so I figured I wouldn't have any problems. I drank 20oz of Mtn Dew, 10oz of Gatorade, and 80oz of water. At mile 7 I stopped and put ice in the 2 pockets in my shirt and ice in my cap. It felt good and helped to keep the HR down a bit, but my real problem was getting enough fluids. After drinking 110oz of fluids, I still lost about 7 pounds of water weight. So I took in over 7 pounds of fluids and still lost 7 pounds. That is almost 15 pounds in a 2 hour run. I sweat way too much. My legs felt ok after last night's tempo run, but I could really feel the humidity. I did end up walking the last .5 mile, even that just barely got my hr where it should be. The goal was to figure out if I could run in the heat by pace or if I need to still watch the HR. I'd say for runs longer than 6-8 miles I need to watch the HR, anything shorter I can judge my effort by pace.
Long Run
Getting ready for a long run, 11.25 miles, in the heat. I had a hard time getting excited for this run, but I made it...just barely. It was worse than the ride of death from last week.
Tuesday, July 17, 2012
4 miles, HR 161 Tempo Run by skaas at Garmin Connect - Details
4 miles, HR 161 Tempo Run by skaas at Garmin Connect - Details
Ran with Kevin, while Carmen and Debbie ran their intervals. We built for the first 3 miles then a cool down mile. I felt good, not great. Tomorrow is a long day, so I didn't want to push too hard.
Ran with Kevin, while Carmen and Debbie ran their intervals. We built for the first 3 miles then a cool down mile. I felt good, not great. Tomorrow is a long day, so I didn't want to push too hard.
30 miles, HR 129 by skaas at Garmin Connect - Details
30 miles, HR 129 by skaas at Garmin Connect - Details
Rode with Matt. It was very windy this afternoon. I had no where to be, so we took it easy. I think this is about the pace/effort that Matt normally rides. My legs felt good, I could have rode harder but just wanted to take it easy and build some mileage.
Rode with Matt. It was very windy this afternoon. I had no where to be, so we took it easy. I think this is about the pace/effort that Matt normally rides. My legs felt good, I could have rode harder but just wanted to take it easy and build some mileage.
Monday, July 16, 2012
6.25 miles, HR 152 by skaas
6.25 miles, HR 152 by skaas at Garmin Connect - Details
Today I got in almost as much exercise as I did in all of last week.
Ran with Carmen, Debbie, and Kevin. I ran the first and last miles by myself. It took almost a mile for my HR to settle down and feel like I had warmed up. It was cool tonight and smokey from the fire. I felt good, my legs started to feel heavy at mile 4 but that didn't last very long.
Today I got in almost as much exercise as I did in all of last week.
Ran with Carmen, Debbie, and Kevin. I ran the first and last miles by myself. It took almost a mile for my HR to settle down and feel like I had warmed up. It was cool tonight and smokey from the fire. I felt good, my legs started to feel heavy at mile 4 but that didn't last very long.
Stephen's Weekly Totals
Last week was a recovery week, I was at scout camp, and I cut my hand. Not the best training week.
Total 4hours, 30minutes
Swim: none
Bike: 2hr, 45 min 2 rides totaling 45 miles, but 12 of those were on a mountain bike.
Run: 1hr, 45 min. 2 runs totaling 10 miles
Total 4hours, 30minutes
Swim: none
Bike: 2hr, 45 min 2 rides totaling 45 miles, but 12 of those were on a mountain bike.
Run: 1hr, 45 min. 2 runs totaling 10 miles
20.1 mph, don't look at the HR data
24 miles, HR 150, 20.1mph average by skaas at Garmin Connect - Details
Rode with Kevin. The weather was perfect, so I decided to put in a good effort. It has been a while since I have had a ride that averaged over 20mph. I felt great, there was a little wind on the ride back, but we were able to hit every light green except for one. I pretty much kept an even effort throughout the ride except for the last hill, I maxed out going up that. I drank very little and had no food before the ride.
I followed this ride up with a 10 mile cool down ride with the kids to get some doughnuts and chocolate milk.
Rode with Kevin. The weather was perfect, so I decided to put in a good effort. It has been a while since I have had a ride that averaged over 20mph. I felt great, there was a little wind on the ride back, but we were able to hit every light green except for one. I pretty much kept an even effort throughout the ride except for the last hill, I maxed out going up that. I drank very little and had no food before the ride.
I followed this ride up with a 10 mile cool down ride with the kids to get some doughnuts and chocolate milk.
Ran 40 min
This is the start of a recovery week. 40 minute tempo run. HR 150 -- pace 8:15 -- 4.8 miles. Felt pretty good.
Sunday, July 15, 2012
Weekly Total
Swim -- 1 hour 25 min
Bike -- 6 hours 35 min
Run -- 2 hours 37 min
Total -- 10 hours 37 min
Bike -- 6 hours 35 min
Run -- 2 hours 37 min
Total -- 10 hours 37 min
Saturday -- 3.5 hour bike -- 27 min run
Ride went pretty good. It was supposed to rain but never did so it stayed pretty cool. 18.2 mph pace -- 132 bpm. Went 65 miles. Transition run went pretty good. Went 3 miles just under 9 minute pace -- HR was 153. Switched over from perpetum to Carborocket half evil. I liked it much better. No cramping.
Saturday, July 14, 2012
Hollie's weekly totals
Swim- 50 min
Bike- 5 hrs
Run- 3.3 hrs
34.42 miles, My Worst Ride Ever
Today we left at 130 or so. It was already too hot for me. We rode pretty quick for the first 15 miles, then I started to feel bad. I started to feel sick to my stomach, light headed, and began to get very cold, even though it was still hot. About mile 23 or so it got real bad. I had to stop at one point and just wait until my heart rate settled down. Matt rode back the last few miles with me, and Nathan picked me up in my truck a few miles from Stephens house. I always thought I was a good athlete, but today was probably the most embarrassed I have been in a long time. It sucked.
Two good notes. 1st---My cadence was the highest average I have ever maintained (I think that is good anyways) and 2nd--- After eating dinner and re-hydrating a bit, I weighed myself and was at 219.8 (The first time in recent memory I have been under 220). Now I just gotta go back to work and start lifting again, because being skinny aint gonna do nothing for me.
Horrible Ride
Two good notes. 1st---My cadence was the highest average I have ever maintained (I think that is good anyways) and 2nd--- After eating dinner and re-hydrating a bit, I weighed myself and was at 219.8 (The first time in recent memory I have been under 220). Now I just gotta go back to work and start lifting again, because being skinny aint gonna do nothing for me.
Horrible Ride
Death Ride 2 1/2 hour ride with Stephen and Ethan by kaasman at Garmin Connect - Details
Death Ride 2 1/2 hour ride with Stephen and Ethan by kaasman at Garmin Connect - Details
Well, Stephen officially tried to kill me and Ethan today. We took off about 1:30 this afternoon when it was about 100 degrees. We were all feeling it by the end.
Well, Stephen officially tried to kill me and Ethan today. We took off about 1:30 this afternoon when it was about 100 degrees. We were all feeling it by the end.
Pier to Pier Balboa, CA by kaasman at Garmin Connect - Details
Pier to Pier Balboa, CA by kaasman at Garmin Connect - Details
Man what a great event. I had a blast and since none of my family members wanted to join me, I swam with Jacki Hansen and her sister Jesse. We took off and I was feeling pretty good from the start. I had a couple issues sighting. It was overcast and I couldn't see the Newport Pier and the swells were big enough to hide the markers if you caught them wrong and my goggles fogged up. Nonetheless I had a good swim. Wore my sleeveless wet suit.
30 miles, HR 150 by skaas at Garmin Connect - Details
30 miles, HR 150 by skaas at Garmin Connect - Details
Rode with Nathan, Ethan, Matt and Jeff. It was very hot and muggy today. We started out pretty fast but slowed down as the wind changed and it got hotter. I drank 4 water bottles, on with mountain dew, 1 with dr pepper, the last 2 with water. We were going to ride the full lake perris loop, but we were hammered. My HR was through the roof the whole ride. My legs felt great and I didn't feel like I was putting out a lot of effort, but my heart thought I was. I had a clif bar an hour into the ride.
Rode with Nathan, Ethan, Matt and Jeff. It was very hot and muggy today. We started out pretty fast but slowed down as the wind changed and it got hotter. I drank 4 water bottles, on with mountain dew, 1 with dr pepper, the last 2 with water. We were going to ride the full lake perris loop, but we were hammered. My HR was through the roof the whole ride. My legs felt great and I didn't feel like I was putting out a lot of effort, but my heart thought I was. I had a clif bar an hour into the ride.
An Off Week
My week started off good. Got in two great swims. Great bike ride. A swim/run brick, which seemed to just push me over the edge. Was so sick all day Wednesday, took Thursday off. My waterproof garmin turned out to not be waterproof. No garmin watch. Know that shouldn't be an issue,hoyt it's throwing me off. Waiting for replacement watch. 7 mile run yesterday. Was up half the night last night sick again. Thunderstorms called for the next 4 days. Hoping to turn the day around with medicine and maybe more rest. Have higher hopes for a better week next week.
Stephen, Nathan and I love our road ID's, hope you got one.
Stephen, Nathan and I love our road ID's, hope you got one.
Friday, July 13, 2012
7.5 miles, hr 167, Long run/tempo run
7.5 miles, hr 167 by skaas at Garmin Connect - Details
This was my first workout after my knife accident. My legs felt great, I had 2 days of recovery and sleep. It was hot and muggy during my run. I ran mostly by feel, not pushing too hard, but not easy either. I wanted to see what my hr would do as I ran longer in the heat. I drank a full water every mile. That kept me hydrated, but my hr kept rising throughout the run. I kept a even pace throughout the run.
This was my first workout after my knife accident. My legs felt great, I had 2 days of recovery and sleep. It was hot and muggy during my run. I ran mostly by feel, not pushing too hard, but not easy either. I wanted to see what my hr would do as I ran longer in the heat. I drank a full water every mile. That kept me hydrated, but my hr kept rising throughout the run. I kept a even pace throughout the run.
Fleshy Hand
Not working out for a couple of days does strange things to your legs. Mine have been sore and achy, they need to workout. They also look bigger, maybe I'm building more muscle during this extended recovery. I was down to about 188 pounds before scout camp, I'm now at 197. Not good.
50 minute run
50 minute tempo run today was brutal. My heart rate was out of control. I did 15 warm up, 20 tempo (HR 2-3), 15 cool down. Within 1 minute of my warm up my heart rate was already into zone 2. During the 20 minute tempo portion my heart rate was shooting way over my LT rate and I was only doing 8:20 pace. It was crazy. So my final was 9:00 minute pace and 160 bpm.
Thursday, July 12, 2012
Road ID
Watching the tour got me thinking. I dont carry any ID on me when I ride. I know they are kinda gay, but I bought one of the road ID's to wear while I ride. If anyone is interested, they gave me a dollar off coupon for anyone else that wants to order one.
Mtn. bike ride at scout camp by skaas at Garmin Connect - Details
Mtn. bike ride at scout camp by skaas at Garmin Connect - Details
I did a lot of riding while at camp, but this was my only non-stop ride. I saw 2 turkey, a deer, a bobcat, and lots of blue jays. I forgot my hr monitor, but I worked hard for most of the ride.
I did a lot of riding while at camp, but this was my only non-stop ride. I saw 2 turkey, a deer, a bobcat, and lots of blue jays. I forgot my hr monitor, but I worked hard for most of the ride.
Swam 55 Minutes
Swam 2500 meters which is 1.55 miles. Fortunately, I remembered my music this time so it wasn't too bad. I was right at 5 laps every 11 minutes. I want my Ironman time to be 2 minute laps so I need to get a bit faster. Good thing today was just a swim; my legs were more sore yesterday than I think they have ever been since I started training.
Wednesday, July 11, 2012
Ran 80 minutes -- Biked 60 minutes
First ran 80 minutes -- 8:46 pace -- 153 BPM. Then easy Bike -- 17.5 pace -- 139 BPM. It was 81 degrees when I started my workout at 5:30, but was overcast so the sun never really came out. Weighed in before my workout and I was at just under 169; down 3 pounds since Sunday. Which is good cuz on Sunday I was two pounds up from the prior week. I try and weigh in on Sundays and Wednesdays. Tomorrow I just have my long swim so I get a bit of a break.
Tuesday, July 10, 2012
Swim/Bike/Run
Had to get my swim in from yesterday because I worked all Sunday night and didn't get to sleep so it wasn't happening yesterday. So... I swam 50 min. This is my long swim for the week.
Then I got today's workout in. Rode the trainer for 1 hour then a 20 min T-run.
Felt pretty good for most of it.
How exciting to see Adam on here! I guess we just need to teach Dad how to blog and then we are all in?
Easy 60 min ride -- 30 minute swim
Rode 60 minutes at a nice easy pace. 18.7 mph -- heart rate 125. Swam for 30 minutes. I did a 15 minute warm up then 15 minutes of sprints. It was hard; my heart was beating like crazy.
Monday, July 9, 2012
Rode 60 minutes
I rode a little over 60 minutes and did a TT to determine my lactate threshold. It came out to 158, which is 17 BPM slower than my running LT.
45 miles, 2:43, 164 bpm
Rode the first 30 miles, then back to my truck for more water and gatorade. Then rode out to Winchester and back. Felt pretty good the first 40 miles, but that last 5 wore me out. I froze a bottle of gatorade and a bottle of water, and picked them up at the turn around. They were still frozen, but after about 3 miles they were very hot already. Maybe its just me, but drinking hot water or gatorade messes with my mind. Its not very satisfying. The de soto arm coolers seemed to help. This was officially my longest training ride ever, and was my fastest average pace as well (i think). Now if I can just get to the point where my heart isnt about to explode the entire way, I think ill be good.
http://connect.garmin.com/activity/197537958
http://connect.garmin.com/activity/197537958
Sunday, July 8, 2012
Did stuff
On Saturday I biked 61 miles at 18.1 mph -- heart rate 136. Then transition run for 20 minutes at a 9:54 pace. Tried to keep my heart rate in zone one which was extremely difficult. But, no cramps.
28.35 miles, 15.8 mph, 163 bpm
Parked at Diamond Valley Golf Course and rode out to Stephens house and back. Rode with Nathan, Stephen, and some other dude for some of the ride. Didnt realized how down hill the first part of the ride was (and how up hill the last part of the ride was) until I got back and downloaded the course. Slowly starting to feel better while riding. Now I just need to start running and swimming.
Golf course to stephens and back
Golf course to stephens and back
Stephen's Weekly Totals
Week ending 7-8-2012 Total Time 14:33
Swim: 2.56 miles, 1:27, 9.9% of total time, averaged 1:58.3 per/100 yds or 59sec per lap (personal best)
Bike: 144.02 miles, 8:21, 57.4% of total time, averaged 17.2 mph
Run: 27.38 miles, 4:45, 32.7% of total time, averaged 10:20 min/mile
Very happy with this week, hit all my workout goals except for swim distance. I was only able to swim twice this week, I really need to get in at least 3 swims. I got in an extra ride and I got in a few extra miles of running. I'm ready for next week, it is a recovery week. I'll be at scout camp, so my running will be trail running and my biking will be on a mtn bike. I should get in plenty of swimming, they offer the mile swim every morning.
Swim: 2.56 miles, 1:27, 9.9% of total time, averaged 1:58.3 per/100 yds or 59sec per lap (personal best)
Bike: 144.02 miles, 8:21, 57.4% of total time, averaged 17.2 mph
Run: 27.38 miles, 4:45, 32.7% of total time, averaged 10:20 min/mile
Very happy with this week, hit all my workout goals except for swim distance. I was only able to swim twice this week, I really need to get in at least 3 swims. I got in an extra ride and I got in a few extra miles of running. I'm ready for next week, it is a recovery week. I'll be at scout camp, so my running will be trail running and my biking will be on a mtn bike. I should get in plenty of swimming, they offer the mile swim every morning.
Saturday, July 7, 2012
7.1 miles, HR 158 by skaas at Garmin Connect - Details
7.1 miles, HR 158 by skaas at Garmin Connect - Details
Had to get in my last run of the week, even if it was late on a Saturday night. I wanted to run a little harder than my easy pace, knowing that I would have an off day to recover. I ran in high zone 2 the first 5 miles, then in zone 3 the last 2 miles. I felt great, maybe it was all the carbs I ate today. I feel good considering this was the last day of one of my biggest weeks thus far. Next week is a recovery week, I'll have 5 less hrs.
Had to get in my last run of the week, even if it was late on a Saturday night. I wanted to run a little harder than my easy pace, knowing that I would have an off day to recover. I ran in high zone 2 the first 5 miles, then in zone 3 the last 2 miles. I felt great, maybe it was all the carbs I ate today. I feel good considering this was the last day of one of my biggest weeks thus far. Next week is a recovery week, I'll have 5 less hrs.
3000yds, Swimming by skaas at Garmin Connect - Details
3000yds, Swimming by skaas at Garmin Connect - Details
This is the longest pool swim I've done, the longest time I've been in the water. It was also one of the fastest swims I've ever had. Almost all of my laps were under a minute. I swam sets of 10 laps and got faster with each set.
This is the longest pool swim I've done, the longest time I've been in the water. It was also one of the fastest swims I've ever had. Almost all of my laps were under a minute. I swam sets of 10 laps and got faster with each set.
Friday, July 6, 2012
Not feelin it
Just got home from work and helped Ryan nail cement board into the floor on the laundry room. There is nothing I want to do less than run my long run on the treadmill. I don't think its going to happen tonight. I guess that's why I should get up early and not plan on having energy for these things after work. We'll see how tomorrow goes.
3 mile Transition run, HR 167 by skaas at Garmin Connect - Details
3 mile Transition run, HR 167 by skaas at Garmin Connect - Details
Well, I was dehydrated and my HR showed it. By the time I was running it was hot and windy. I drank one small water bottle while running. My legs felt ok, but my body hurt from being on the bike so long.
Well, I was dehydrated and my HR showed it. By the time I was running it was hot and windy. I drank one small water bottle while running. My legs felt ok, but my body hurt from being on the bike so long.
60 miles, HR 141 by skaas at Garmin Connect - Details
60 miles, HR 141 by skaas at Garmin Connect - Details
Rode with Matt today, Nathan got called into work. Matt took me on an extended Wine Country ride. He really likes that ride, not my favorite. 2548ft of climbing isn't what I call fun. None of the hills are super steep, but it is real work. I tried my best to keep an even effort. I adjusted my seat a few times and it seemed to feel good after the last adjustment. I had a clifbar and Gatorade for breakfast about an hour before the ride. I ate 1 more clifbar on the ride and drank 2 bottles of Gatorade and 2 bottles of diet coke. No water at all, next time I'll mix in some water to see how that works.
Rode with Matt today, Nathan got called into work. Matt took me on an extended Wine Country ride. He really likes that ride, not my favorite. 2548ft of climbing isn't what I call fun. None of the hills are super steep, but it is real work. I tried my best to keep an even effort. I adjusted my seat a few times and it seemed to feel good after the last adjustment. I had a clifbar and Gatorade for breakfast about an hour before the ride. I ate 1 more clifbar on the ride and drank 2 bottles of Gatorade and 2 bottles of diet coke. No water at all, next time I'll mix in some water to see how that works.
Thursday, July 5, 2012
37 mile ride, 168bpm
Rode from my house to mom and dad's house. Met with Stephen on Domenigoni and rode with him to his house. Got some gatorade there are finished the ride by myself. The six miles from stephens to clinton keith were straight into the wind and really sucked.
http://connect.garmin.com/activity/196130946#
http://connect.garmin.com/activity/196130946#
Swim/Run
Got up this morning and swam at the gym. I took Isaac to the daycare at the gym so I was pretty nervous because the last time they had to come and get me because he was having a mental breakdown. I did 25 minutes of swimming: 5 min easy then 5 min intervals then easy then intervals then easy. Then I hurried to go get Isaac and he was sound asleep sitting in the lady's lap. So I guess I could have swam a few more intervals.
I ran 60 min on the treadmill. Turned up the speed a little and felt great.
I have stuck to my plan 100% this week which I don't usually do.
Back to back
Yesterday at 5pm I rode 20 miles, then this morning at 7am I rode the same 20 miles. The rides couldn't have been more different. Yesterday was hot, windy hard work. Today was cold and easy. Yesterday hr at 144 and averaged 16.3, today hr at 124 and averaged 17.8. The joys of biking.
Wednesday, July 4, 2012
10 miles, HR 144 by skaas at Garmin Connect - Details
10 miles, HR 144 by skaas at Garmin Connect - Details
Ran the Kaas Freedom Run. Mom, Dad, Nathan, and Carmen all ran. Me and Nate ran 10, everyone else ran 6. It took a while to get warmed up this morning but I felt good after about mile 2. Drank water at odd miles and Gatorade at the even miles. Totaled 8x8oz of water and Gatorade.
Ran the Kaas Freedom Run. Mom, Dad, Nathan, and Carmen all ran. Me and Nate ran 10, everyone else ran 6. It took a while to get warmed up this morning but I felt good after about mile 2. Drank water at odd miles and Gatorade at the even miles. Totaled 8x8oz of water and Gatorade.
Tuesday, July 3, 2012
5.25 miles, HR 154 by skaas at Garmin Connect - Details
5.25 miles, HR 154 by skaas at Garmin Connect - Details
I want to run in hot conditions enough so that I'll be prepared for the Utah Half. Today wasn't really hot, but very sunny and finished in the mid 80's. My legs were sore, but I wanted to see how they would react if I ran harder. It wasn't pretty, they hurt and I came back slowly. I need to focus on the negative split on my runs.
I want to run in hot conditions enough so that I'll be prepared for the Utah Half. Today wasn't really hot, but very sunny and finished in the mid 80's. My legs were sore, but I wanted to see how they would react if I ran harder. It wasn't pretty, they hurt and I came back slowly. I need to focus on the negative split on my runs.
Monday, July 2, 2012
13 mile transition ride by kaasman at Garmin Connect - Details
13 mile transition ride by kaasman at Garmin Connect - Details
Legs felt very heavy from long run on Thursday night.
Legs felt very heavy from long run on Thursday night.
Sunday, July 1, 2012
Stephen's Weekly Totals
Well, I got a bit of food bug on Friday and wasn't able to finish 2 of my workouts (2 big workouts). I met my swim goal, but not my running or bike goals.
Total hours 9:30
Swim: 3.71miles, 2 hrs 11min, 23.1% of total time
Bike: 68.12miles, 4hrs 3min, 42.6% of total time
Run: 18.57miles, 3hrs 20min, 34.3% of total time
I'm starting to feel a little better now, after 2 days of being sick. I'm excited to get back to work, this week should be better, Hayden is back so I can get in some morning workouts.
Total hours 9:30
Swim: 3.71miles, 2 hrs 11min, 23.1% of total time
Bike: 68.12miles, 4hrs 3min, 42.6% of total time
Run: 18.57miles, 3hrs 20min, 34.3% of total time
I'm starting to feel a little better now, after 2 days of being sick. I'm excited to get back to work, this week should be better, Hayden is back so I can get in some morning workouts.
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