Friday, October 26, 2012
Last Swim
Holy cow, last night I did my last swim in Utah before the race. My next swim will be in Florida. That's nuts.
Tuesday, October 23, 2012
Monday, October 22, 2012
last open water swim
http://connect.garmin.com/activity/236221227
Felt fine on this swim. For some reason my watch cut out about .2 miles on the first lap, so my time is right, but distance should be about 1.8 total. Same pace as I swam last time.
PS.... Dont leave anything on shore at lake perris. My sandals got stolen while I was swimming.
Felt fine on this swim. For some reason my watch cut out about .2 miles on the first lap, so my time is right, but distance should be about 1.8 total. Same pace as I swam last time.
PS.... Dont leave anything on shore at lake perris. My sandals got stolen while I was swimming.
Saturday, October 20, 2012
10 miles, 9:16 pace, 163 bpm
http://connect.garmin.com/activity/235414115
It was perfect running weather. Drizzly and overcast. Felt good. Ran with my friend Brett. Had one of my ear buds tucked in my hr strap, and it seemed to mess with the accuracy. It said i was over 200 bpm at one point, and I was never close to that. So Im curious what my actual heart rate average was. Not sure how much it affected it. Nothing seemed to hurt, and I still felt good at the end of the run.
It was perfect running weather. Drizzly and overcast. Felt good. Ran with my friend Brett. Had one of my ear buds tucked in my hr strap, and it seemed to mess with the accuracy. It said i was over 200 bpm at one point, and I was never close to that. So Im curious what my actual heart rate average was. Not sure how much it affected it. Nothing seemed to hurt, and I still felt good at the end of the run.
Wednesday, October 17, 2012
25 miles, HR 133, 19.6mph by skaas at Garmin Connect - Details
25 miles, HR 133, 19.6mph by skaas at Garmin Connect - Details
Rode with Matt. It was hot and dry, but very little wind. I was dehydrated again at the start of the ride. I drank both bottles by time I got to mile 21 of the ride. I rode hard up the hills, but besides that just rode at Ironman pace
Rode with Matt. It was hot and dry, but very little wind. I was dehydrated again at the start of the ride. I drank both bottles by time I got to mile 21 of the ride. I rode hard up the hills, but besides that just rode at Ironman pace
Run Walk?
I'm considering a run/walk for the Marathon. My goal is 5 hours. I found this run/walk calculator to help me with the pacing. Here are my results.
To run 26.2 miles in 5:0:0 using the 8/2 run/walk technique with a walking pace of 16:00 per mile your running phase pace should be 10:41 minutes per mile.
To meet your goal you could also use other run/walk
schemes.
For the given run/walk scheme, you need to run the given pace during your run phase to meet your goal:
Run walk scheme: 9/1 Run Phase Pace: 11:06 Run walk scheme: 8/2 Run Phase Pace: 10:41 Run walk scheme: 7/3 Run Phase Pace: 10:12 Run walk scheme: 6/4 Run Phase Pace: 9:38 Run walk scheme: 5/5 Run Phase Pace: 8:55
To run 26.2 miles in 5:0:0 using the 8/2 run/walk technique with a walking pace of 16:00 per mile your running phase pace should be 10:41 minutes per mile.
For the given run/walk scheme, you need to run the given pace during your run phase to meet your goal:
Run walk scheme: 9/1 Run Phase Pace: 11:06 Run walk scheme: 8/2 Run Phase Pace: 10:41 Run walk scheme: 7/3 Run Phase Pace: 10:12 Run walk scheme: 6/4 Run Phase Pace: 9:38 Run walk scheme: 5/5 Run Phase Pace: 8:55
Tuesday, October 16, 2012
Monday, Tuesday, Banquet
Monday I did my long swim of 70 minutes. The long pool is now closed, so this was my first long swim in a short pool. It sucked. Tuesday I rode the trainer for 70 minutes then did a 20 minute TR. My knee felt okay. I have been continuing to ice, stretch, and ibuprofen. I bought a roller last night (which I have always hated) so we'll see if that helps.
Also, I purchased Melissa's ticket to the welcome dinner on Thursday night. I assume they can be purchased at the door but I'm not sure. They are available online through the 29th I think.
Also, I purchased Melissa's ticket to the welcome dinner on Thursday night. I assume they can be purchased at the door but I'm not sure. They are available online through the 29th I think.
2.4 mile swim, 1:32
Swam at Lake Perris with Devin (took turns swimming and watching Allie). Felt pretty good while swimming, but was tired after I was done. This was my first open water swim with the new watch. It seemed to track pretty true. I need to start swimming in a better line in the water.
http://connect.garmin.com/activity/234107813
http://connect.garmin.com/activity/234107813
Monday, October 15, 2012
Friday, October 12, 2012
1.2 Mile Swim, La Jolla by skaas at Garmin Connect - Player
1.2 Mile Swim, La Jolla by skaas at Garmin Connect - Player
Swam with Nathan and Dad. We swam the the first buoy, then to the second, back to the first, back to the second and then back to the beach. On the way back, I had a couple of seals that kept swimming about 5-10ft under me. I started to swim a little faster at that point. I also saw one larger fish, but I couldn't make out what it was. The water was very choppy and it was windy. I was on pace for my 1.5 hour goal for the Ironman. I think I'll go fast at the Ironman, the conditions were less than perfect today.
Swam with Nathan and Dad. We swam the the first buoy, then to the second, back to the first, back to the second and then back to the beach. On the way back, I had a couple of seals that kept swimming about 5-10ft under me. I started to swim a little faster at that point. I also saw one larger fish, but I couldn't make out what it was. The water was very choppy and it was windy. I was on pace for my 1.5 hour goal for the Ironman. I think I'll go fast at the Ironman, the conditions were less than perfect today.
Thursday, October 11, 2012
Great Article...
Read this tonight. Thought you all might enjoy it. Some really good tips.
http://www.active.com/triathlon/Articles/What-to-Do-When-Things-Go-Wrong-at-an-Ironman.htm?page=4
http://www.active.com/triathlon/Articles/What-to-Do-When-Things-Go-Wrong-at-an-Ironman.htm?page=4
Wednesday, October 10, 2012
13 miles, HR 148, 10:01/mile by skaas at Garmin Connect - Details
13 miles, HR 148, 10:01/mile by skaas at Garmin Connect - Details
I was feeling very tired before the run, not my legs just sleepy tired. It took me about 2 miles before I started to wake up and feel good. I had a gel at mile 7 and drank a little gatorade at every mile. I only drank about 30oz total. I ran at a good effort, I'd say just above my marathon pace.
I was feeling very tired before the run, not my legs just sleepy tired. It took me about 2 miles before I started to wake up and feel good. I had a gel at mile 7 and drank a little gatorade at every mile. I only drank about 30oz total. I ran at a good effort, I'd say just above my marathon pace.
Run
Ran 9.6 in 1:21. I used the polar heart rate monitor strap with my Garmin today. I liked it much better. We'll see how it does on a bike ride.
Untitled by amkaas at Garmin Connect - Details
Untitled by amkaas at Garmin Connect - Details
Tuesday, October 9, 2012
10k, HR 156, 9:06/mile by skaas at Garmin Connect - Details
10k, HR 156, 9:06/mile by skaas at Garmin Connect - Details
Ran by myself tonight, set a PR for a 10k. I felt like I was running at my half marathon pace. I felt great, was only supposed to run 5 miles or 55 minutes, but I was able to get in over 6 miles.
Ran by myself tonight, set a PR for a 10k. I felt like I was running at my half marathon pace. I felt great, was only supposed to run 5 miles or 55 minutes, but I was able to get in over 6 miles.
41.5 miles, 14.3 mph, 146 bpm
Rode for the first time since my 100 miles a few weeks back. My legs were tight and sore. It was cold and foggy and I couldnt seem to get my heart rate under control the whole ride. Going away for a week in the middle of training is hard if you cant take your bike. I ran twice while I was gone, and ran once yesterday as well.
http://connect.garmin.com/activity/231812528
http://connect.garmin.com/activity/231812528
Swim
Monday I did my last swim in the long pool, which has now closed for the season. I swam 50 minutes. From here on out its 25 yarders for me.
Monday, October 8, 2012
Stephen's Weekly Totals
This was my last recovery week until the race. Only half of what I did the previous week.
Total time: 10:11:30
Swim: 3 swims, 5.46 miles, 3:15:56
Bike: 3 rides, 65.58 miles, 17.8mph, 3:41:40
Run: 3 runs, 20.18 miles, 9:36/mile, 3:15:34
I missed 2 short runs this week, but I swam more than I was told to by my plan.
Total time: 10:11:30
Swim: 3 swims, 5.46 miles, 3:15:56
Bike: 3 rides, 65.58 miles, 17.8mph, 3:41:40
Run: 3 runs, 20.18 miles, 9:36/mile, 3:15:34
I missed 2 short runs this week, but I swam more than I was told to by my plan.
Sunday, October 7, 2012
Weekly workouts/totals
Here is what I did this week:
Mon- swim- 35 min
Tues- swim 37 min, bike 1 hour
Wed- bike 2 hours, run 30 min
Thurs- run 80 min
Fri- run 90 min, bike 1 hour
Sat- swim 98 min, Bike 5.5 hours, run 30 min
Totals up to just about 16 hours. This is the first week that I didn't miss one single workout.
Mon- swim- 35 min
Tues- swim 37 min, bike 1 hour
Wed- bike 2 hours, run 30 min
Thurs- run 80 min
Fri- run 90 min, bike 1 hour
Sat- swim 98 min, Bike 5.5 hours, run 30 min
Totals up to just about 16 hours. This is the first week that I didn't miss one single workout.
Saturday, October 6, 2012
Thursday, October 4, 2012
Wednesday, October 3, 2012
Workouts
Monday I biked 60 minutes and swam 40 minutes. Tuesday I ran 1:20 minutes at like a 9:35 pace. Wednesday I rode the trainer for 1:30 and did a 30 minute TR.
Tuesday, October 2, 2012
5 miles, HR 159, 9:05/mile by skaas at Garmin Connect - Details
5 miles, HR 159, 9:05/mile by skaas at Garmin Connect - Details
This was my tempo run for the week. After my warm-up mile, all of my miles were under 9 minutes. This is easily my fastest 5 mile run. I ran at about my 10k pace. Running in the cooler morning air was nice.
This was my tempo run for the week. After my warm-up mile, all of my miles were under 9 minutes. This is easily my fastest 5 mile run. I ran at about my 10k pace. Running in the cooler morning air was nice.
Monday, October 1, 2012
20 miles, HR 128, 17mph by skaas at Garmin Connect - Details
20 miles, HR 128, 17mph by skaas at Garmin Connect - Details
Rode with Matt. My left hamstring was still very sore. It was over 100 degrees and windy, so I just tried to go at an easy pace and loosen up my legs.
Rode with Matt. My left hamstring was still very sore. It was over 100 degrees and windy, so I just tried to go at an easy pace and loosen up my legs.
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