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Showing posts tagged what it takes 2012
High pressure, high volume
This past week and weekend has been super busy!
Work, as usual, has been taking up a lot of my time lately. Some projects (/problems?) have risen where now I’m more involved with developing aircraft systems from scratch. In the grand scheme of things, even though it’s a lot of work, it’s also stuff I enjoy doing too so I can’t complain too much.
My workout volume also went up last week too. Through a combo of biking and running, I’ve hit 98 miles!(!!!!!!) And darn, just 2 miles short of 100! My breakdown is:
- 63.66 biking miles
- 34.35 running miles
Sean’s parents came to visit us from Friday through Monday. I worked Friday, but I took Monday off to spend the rest of the day with them. This past weekend has pretty much been Disney, Disney, and more Disney, lol.
Even though they live out-of-state, they ended up getting annual passes considering how often they come to Florida to both visit us and do the runDisney races. When actually sitting down and going through the numbers, it did end up making more sense for them to get an annual pass versus getting 2-3 day passes every time they were in FL.
Workouts for me will be a little “off” this week. Weather in Florida this week doesn’t look that good where the forecast says there’ll be some high chances of rain and thunderstorms from Wednesday through Sunday, with the exception of Friday. So … that could compromise any biking that we do outdoors this week, considering that there are also only certain times in a day we could go out biking due to our work schedule. I also have dance practice and rehearsals to attend to over the next few weeks as well.
I can see this week being mostly an indoors-y treadmill and hook-up-mah-bike-on-mah-trainer type of week, which I don’t mind particularly because ………….
Naruto: Shippuden got SO good where I’m at right now! >_<
(I’m currently on the Jiraiya vs Pain/Itachi vs Sasuke arc.)
Well… it’s good to be back from my mini 3-day vacation with Sean’s parents, but it’s now back to the grind. Hopefully this week will treat me well.
I hope your week is going well too!
94 miles and counting
Bah, I can’t believe that through Monday-Thursday, I’ve already put in about 9 hours of training and 94 bike & run miles.
The breakdown this week so far:
- Monday - 29.63 miles biked, 6 miles ran
- Tuesday - 9.28 miles biked, 11.25 miles ran
- Wednesday - 24.75 miles biked, 3.1 miles ran
- Thursday - 10 miles ran
So … 63.66 miles biked and 30.35 miles ran in 4 days. I’m pretty proud of that, especially considering I’ve been balancing that with 8-9 hour work days!
Sean’s parents are going to be with us this weekend, which is why I’ve put in a lot more volume during the week than my usual norm. Usually I tend to pack it all on the weekend morning to afternoons. I expect we’ll be out and about (probably at Disney/Universal), but I’m hoping to sneak in some smaller < 6 mile runs before we go.
The past 3-4 weeks or so have been really jam packed. I won’t have too much time to relax, but that’ll be sitting high and pretty on the priority list when this weekend is over!
Happy Friday, and I hope you all have a great weekend!
Time for a shakedown
With cycling, I train by following Joe Friel’s method for training with heart rate. (Hence, all my rambling about z1-5 type stuff.) It works out well for me, just the one thing that I don’t like about it is bike heart rate testing to determine my appropriate heart rate zones because of no good reason — it’s extremely hard, and extremely uncomfortable :(
Technically I know I should be doing HR zone testing monthly, but I’ve been slacking off on that. Instead I’ve just been continuing to train at my same HR zones which were determined sometime last fall, like September or October 2011-ish.
Well, with a new month starting — and considering how long it’s been since I did a bike HR test — I did it yesterday. I hooked my bike up to my trainer and did 15 minute warm up with about 4 x 30 seconds of spin ups, and 3 x 1 min (1 min recovery) hard to get my heart rate up, then 40 excruciating minutes at hard/very hard. >_<
My average heart rate zone during those rough 40 minutes is my estimated lactate threshold heart rate (LTHR), which I found today was 166.
That’s definitely not bad, and it’s certainly a marked improvement. I’ve been working at a LTHR the past several months at 171, so I’m 5 beats lower than Fall 2011. My first LTHR test in July 2011 had me at 178, so that’s 12 beats lower than when I started!
That’s some exciting stuff to me, especially when I think of all the physiological changes that I’ve done internally to improve my health and fitness. (I.e., heart pumping better, more mitochondria, more blood vessels, and for better or worse, bigger veins.) I know that’s a little bit weird for me to say, but admittedly I am a nerd when it comes to these things.
After a little bit of a water break, I followed my bike HR test with a 25 minute easy brick run, covering about 2.75 mi (just over a 9 min/mi pace). Since I did my bike workout today indoors with my trainer, I also took my run inside with the treadmill and watched a little bit of Once Upon a Time while doing so. :) (I’m really behind on the series, so no spoilers please! I’ll try to catch up.)
I have a 5K time trial test that’s long overdue, where my last time trial I did was in January. I have a Saturday morning run around my neighborhood set aside for that!
How do you keep benchmarks of your training progress?
