Showing posts with label treadmill. Show all posts
Showing posts with label treadmill. Show all posts
Sunday, May 28, 2017
Thursday, December 29, 2016
Sunday, March 1, 2015
February 2015: Training Ramblings........Motivation
With a gradual build in the run miles from December through January, February was finally the time to start laying down some serious miles and incorporating specific workouts into the schedule. Aside from the occasional outside weekend run the vast majority of my running is on the treadmill at work, which I have certainly come to embrace again this winter. The treadmill really enables you to do some fantastic workouts without the obstructions, breaks and at this time of year snow, ice and cold. My staple treadmill workouts this month have been:
1 - Speed Workout: 10 minute warm-up followed by 12 x 2mins at 5km pace with 2mins rest interval.
2 - Hill Intervals: 10 minute warm-up followed by 7 x 6mins (2mins at 2%, 2mins at 4%, 2mins at 0%).
3 - Tempo: 10 minute warm-up with 35mins at 10km pace
Throw in a longer weekend run and a recovery run and it's a solid week of running. Feeling the gains this month has been great and has certainly fueled the motivation for the 2015 season.
Speaking of motivation, I also got wet a few more times this month and will continue to build the pool time in March. The thing I find about swimming is really that my pace doesn't really drop off with the lack of pool time but the endurance really does. Over the past month the endurance has come back and now it's time to work actually improving the pace. I have been the same pace for way too long....time to make some gains!
Biking this month was pretty much maintenance, the Winter finally hit so there was a couple of weeks without the longer weekend rides due to snow/ice and therefore lower volume. The power numbers have still been there though and with the next power test coming shortly, it will be good to see some marginal gains.
The 2015 schedule is beginning to fill up a little bit more and here are the confirmed or anticipated triathlons so far:
April 26th: Xterra Jersey Devil
May 9th: Kinetic Half-Ironman
June 14th: Xterra East Championships
July 12th: Xterra Ex2 Rocky Gap
Aug 2nd: Fort Ritchie Olympic/Xterra Appalachia
Aug 16th: Challenge Pocono Mountains
Sept 20th: Xterra Nationals Utah (Pending Qualification)
A good mix of off-road and regular triathlons and I'm still looking for a couple of races in June and July.
Overall a good solid month of training with motivation still high as the Spring begins to poke it's head out from under the covers.
What I am drinking this month:
Intelligentsia Coffee: Zirikana, Rwanda - A testament to the skill and commitment by the team at the Nyarusiza washing station, this year's release is remarkably lush, and brims with flavors of lime zest, black tea and crisp grape in the finish
February Total: 485miles/39hrs 31mins/2778 TSS
Swim: 10.73m/5hrs 51mins/ 422 TSS
Bike: 354m/18hrs 51mins/ 1184 TSS
Run: 121m/14hrs 50mins/ 1172 TSS
1 - Speed Workout: 10 minute warm-up followed by 12 x 2mins at 5km pace with 2mins rest interval.
2 - Hill Intervals: 10 minute warm-up followed by 7 x 6mins (2mins at 2%, 2mins at 4%, 2mins at 0%).
3 - Tempo: 10 minute warm-up with 35mins at 10km pace
 |
| The glamorous view of the work gym treadmill |
Throw in a longer weekend run and a recovery run and it's a solid week of running. Feeling the gains this month has been great and has certainly fueled the motivation for the 2015 season.
Speaking of motivation, I also got wet a few more times this month and will continue to build the pool time in March. The thing I find about swimming is really that my pace doesn't really drop off with the lack of pool time but the endurance really does. Over the past month the endurance has come back and now it's time to work actually improving the pace. I have been the same pace for way too long....time to make some gains!
Biking this month was pretty much maintenance, the Winter finally hit so there was a couple of weeks without the longer weekend rides due to snow/ice and therefore lower volume. The power numbers have still been there though and with the next power test coming shortly, it will be good to see some marginal gains.
 |
| One of the few outdoor rides this month with a stop at Sweet Sues! |
The 2015 schedule is beginning to fill up a little bit more and here are the confirmed or anticipated triathlons so far:
April 26th: Xterra Jersey Devil
May 9th: Kinetic Half-Ironman
June 14th: Xterra East Championships
July 12th: Xterra Ex2 Rocky Gap
Aug 2nd: Fort Ritchie Olympic/Xterra Appalachia
Aug 16th: Challenge Pocono Mountains
Sept 20th: Xterra Nationals Utah (Pending Qualification)
A good mix of off-road and regular triathlons and I'm still looking for a couple of races in June and July.
Overall a good solid month of training with motivation still high as the Spring begins to poke it's head out from under the covers.
What I am drinking this month:
Intelligentsia Coffee: Zirikana, Rwanda - A testament to the skill and commitment by the team at the Nyarusiza washing station, this year's release is remarkably lush, and brims with flavors of lime zest, black tea and crisp grape in the finish
February Total: 485miles/39hrs 31mins/2778 TSS
Swim: 10.73m/5hrs 51mins/ 422 TSS
Bike: 354m/18hrs 51mins/ 1184 TSS
Run: 121m/14hrs 50mins/ 1172 TSS
Wednesday, November 13, 2013
Nov 2nd - Nov 8th: Training Ramblings
The week didn't start off too well, as I came down with a heavy cold. So much for getting a longer ride in on Sunday morning, typical! It was a weekend off from 'cross racing and we decided to tick off some of the house projects while we had the chance. I did manage to get an hour on the rollers with the powercranks, the longest ride yet on them and I came off with jelly legs.....the first time that has happened in a while!
In the end the week was pretty consistent and I was able to hit the weekly goal of 8 hours even with the cold which was still lingering around at week's end. As you can see in terms of splits between the sports it was relatively even, that will gradually change once 'cross season is over and can get some longer rides in over the weekends.
The good element of this week was that I was able to get my first decent treadmill workout done. The running legs are slowly coming back after a few easy weeks in September and the treadmill workout (ramp to lactate threshold) was the first time they had some 'pep' in recent efforts.
Obviously the bad from this week was the cold and missing out on the longer endurance ride......
My weekly swim, bike, and run totals:
Total: 89 Miles / 8 hours 01 minutes
In the end the week was pretty consistent and I was able to hit the weekly goal of 8 hours even with the cold which was still lingering around at week's end. As you can see in terms of splits between the sports it was relatively even, that will gradually change once 'cross season is over and can get some longer rides in over the weekends.
 |
| Hopefully the cold is now done for the winter :-) |
The good element of this week was that I was able to get my first decent treadmill workout done. The running legs are slowly coming back after a few easy weeks in September and the treadmill workout (ramp to lactate threshold) was the first time they had some 'pep' in recent efforts.
Obviously the bad from this week was the cold and missing out on the longer endurance ride......
My weekly swim, bike, and run totals:
Total: 89 Miles / 8 hours 01 minutes
Swim: 5,370 yards / ~3.05 miles / 1 hours 50 minutes
Bike: 63 miles / 3 hours 30 minutes
Run: 22.6 miles / 2 hours 40 minutes
Friday, October 26, 2007
The Hamster Wheel Effect.....
For what seems like the first time since April we are having some prolonged rainfall and with only two weeks to go until the 70.3M World Championships, I had no option than to head to the gym and get onto the Hamster Wheel. Yes, I am a fair weather runner and see it as a pointless venture to head out in the rain (snow I can do but rain.....no way!).
As such I found myself on the treadmill last night trying to bash out a quick hour and trying not to bathe the runner next to me in sweat......and that's the worse thing about treadmills in the gym, there is just no way not to lose half your bodily fluids whilst forming a new swimming pool around the machine. An hour (or more) is not my ideal way to run but it is a necessary evil when the weather decides not to fully cooperate. With that the realization has set-in that the winter is coming and there will be plenty more sessions on the hamster wheel trying to get the run miles in.....it also looks like I will be back there tonight, I wonder what the weather is like on the Big Island!
As such I found myself on the treadmill last night trying to bash out a quick hour and trying not to bathe the runner next to me in sweat......and that's the worse thing about treadmills in the gym, there is just no way not to lose half your bodily fluids whilst forming a new swimming pool around the machine. An hour (or more) is not my ideal way to run but it is a necessary evil when the weather decides not to fully cooperate. With that the realization has set-in that the winter is coming and there will be plenty more sessions on the hamster wheel trying to get the run miles in.....it also looks like I will be back there tonight, I wonder what the weather is like on the Big Island!
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