Day 11 - 60 Min Long Run

Happy to be done for the day. I felt great the first 40 min and then my calf started to tighten up, I stopped and stretched it out a bit and then finished and was fine for the last 20 min. No problems getting out of bed in the morning. My coach (Jamie) is a great motivator!!

Thu 3/5/09 5:30 am Run 60 min 6.8 mi 8:49 min per mile Effort: 15 HR: ave 152 max 172 BPM

Day 10 - 60 Min AM Bike and Speed Swim at Lunch

Started the day off with an easy pace 60 min bike and felt really good. Shorter faster swim at lunch today - getting ready for the long run tomorrow.

Here's a quick run down of the 20 week training program I'm following:

Weeks 20-17 - Prep period
Weeks 16-13 - Building Base Phase 1
Weeks 12-9 - Building Base Phase 2
Weeks 8-5 - Building Base Phase 3
Weeks 4-3 - Last 2 week Build for Endurance
Weeks 2-1 - Taper Down before Race

Here's a description of the Prep period that I'm in right now:

This period is "preparing to train"--building base endurance through work and recovery. We'll keep the same number of hours throughout the period and approximately the same schedule. The goal is consistency and getting the body warmed up for the longer periods ahead.

Wed 3/4/09 5:30 am Bike 60 min 21 mi 2:51 min per mile Effort: 11 HR: ave 118 max 130 BPM

Wed 3/4/09 1:42 pm Swim 30 min 1500 m 32:11 min per mile Effort: 14

Day 9 - Short Run and Speed Swim

30 min run this morning and I felt pretty good. This cold weather and snow is ridiculous! Just when I was getting ready to start training outside, winter reminded us that spring isn't until mid-April in New England.

Tue 3/3/09 5:30 am Run 30 min 3.5 mi 8:34 min per mile Effort: 14 HR: ave 161 max 172 BPM

Day 8 - Beginning of Week 2

Old Man Winter decided he wasn't done with us yet and plans to dump 12-15 inches on us today. Anyone else ready for spring?

I loaded some workout playlist tunes on the blog below to give you a sense of what I'm listening to keep me fired up and motivated.

40 Min Run - Felt pretty good - a little stiff after yesterday's long bike session.

Long Swim day today - 50 Min - 6x100 warm up, 4x400 main, 2x150 cool down

Mon 3/2/09 8:34 am Run 40 min 4.5 mi 8:53 min per mile Effort: 14 HR: ave 160 max 174 BPM

Mon 3/2/09 4:40 pm Swim 50 min 2500 m 32:11 min per mile Effort: 14

Day 6 and 7 Resistance Training and Long 90 Min Bike

Just a light upper body and core workout yesterday and a long 90 min bike today (940 calories burned - I'm eating whatever the heck I feel like tonight!). Felt great and it certainly helped to have Jamie cheering me on towards the end of the bike. Jamie then hopped on the bike and banged out a quick 18 miles herself!

Sat 2/28/09 1:59 pm Resistance Training 50.2 min Effort: 11 HR: ave 125 max 149 BPM

Sun 3/1/09 4:12 pm Bike 94.7 min 38.8 mi 2:26 min per mile Effort: 14 HR: ave 138 max 165 BPM