Ok, so yesterday was 2500 meters in the pool, followed by some core work.....
and today we were back in the saddle again for the Las Sendas 23.41 miles of hills.....Saw another Coyote.... and I keep meaning to take some photos with the Iphone but keep forgetting....oh well....maybe sometime I will remember.......
23.41 miles / 6 x up the hill and spin back down -- in 1:22:06 17.1 mph avg. 1465 calories.....
See you tomorrow...
Gabe
Tuesday, May 11, 2010
Sunday, May 9, 2010
Week 9: Base 2: Day 7 - Long Run
After our exponentially hilly ride yesterday on top of our hill repeats twice last week, I got up a bit later to do the long run today -- dreading every moment the body was prodding me to get up since 4:45am. I was able to resist for an hour, then at 5:45 that was it --- had to get up -- body was ready and all of my recovery fluid yesterday also was calling.
I began with stretching as my left ham/it band was seriously tight....not the way I wanted to start a 90 min run. So after stretching hydrated up some 10 ounces and off I went...supposed to be a 10 min warm up and then 1:10 level 2-3 then 10 min warm down -- which realistically turned into a 1:20 run at level 2-3 and some warm down as I got home...I managed to set the display wrong on my Garmin so unfortunately I just got the 1:20 in and not the 10 min warm down -- but that's close enough for today. 8.57 miles at 9:23 pace. My HR zones are off and I can tell when looking at the Garmin and it saying zone 4.9 when I know from a endurance perspective I am in the low to mid 3's..so back to the Lactate Threshold test for me so I can get them re-dialed in..otherwise I will frustrate myself thinking I should be crawling the 1:30 run....
Today is also Mother' day === so THANK YOU TO AL MOTHERS -- Especially my Mother -- Judith Cybulski for always being there for me, for my family, and being the woman God wants you to be. Also to my Smoking Hot Wife for being a great Mom to our 4 awesome children...
Everyone have a great Mother's Day -- And more tomorrow as I enter Week 10.
Blessings,
Gabe
I began with stretching as my left ham/it band was seriously tight....not the way I wanted to start a 90 min run. So after stretching hydrated up some 10 ounces and off I went...supposed to be a 10 min warm up and then 1:10 level 2-3 then 10 min warm down -- which realistically turned into a 1:20 run at level 2-3 and some warm down as I got home...I managed to set the display wrong on my Garmin so unfortunately I just got the 1:20 in and not the 10 min warm down -- but that's close enough for today. 8.57 miles at 9:23 pace. My HR zones are off and I can tell when looking at the Garmin and it saying zone 4.9 when I know from a endurance perspective I am in the low to mid 3's..so back to the Lactate Threshold test for me so I can get them re-dialed in..otherwise I will frustrate myself thinking I should be crawling the 1:30 run....
Today is also Mother' day === so THANK YOU TO AL MOTHERS -- Especially my Mother -- Judith Cybulski for always being there for me, for my family, and being the woman God wants you to be. Also to my Smoking Hot Wife for being a great Mom to our 4 awesome children...
Everyone have a great Mother's Day -- And more tomorrow as I enter Week 10.
Blessings,
Gabe
Saturday, May 8, 2010
Week 10 : Base 2 (Days 1 - 7) Training Program: May 10 - 16
Monday:
Swim 2500 Meters or Drills
Strength Training- 2-3 Times per week
(Leg press, Chest press, Lunges, Lat pull down, Seated Narrow grip row) 1-2 sets of 8-12 reps each.
Core exercises - Everyday
(25-50 crunches, 25-50 with a twist, 10-30 leg lifts, 10-20 superman back extensions on floor)
Stretching (All 7 days)
Tuesday:
Bike: Strength Endurance Climbs 1+24
4-6% Grade hill and complete 6 x 5min climbs at level 3-4 Big ring only -- 13-15 sprocket. Spin back down and repeat. 20 min warm up -- 10 min warm down
We do these @ Las Sendas as it is the perfect % grade and time.
Wednesday:
Swim 2100 Meters or drills
Run: Tempo Hill Repeats
20 min warm up / 2-6% grad hill and do 5 x 3min climbs, recover at level 1 in between
10 min warm down
Thursday:
Bike: Strength Endurance Climbs 1+24
4-6% Grade hill and complete 6 x 5min climbs at level 3-4 Big ring only -- 13-15 sprocket. Spin back down and repeat. 20 min warm up -- 10 min warm down
We do these @ Las Sendas as it is the perfect % grade and time.
Friday:
Run: Aerobic 1+05
15 min warm up lev 1
40 min at 2-3 over flat to rolling
10 min warm down
Saturday:
Long Bike 3+00
15 min warm up
2:35 at level 2-3 flat to rolling
10 min warm down
Sunday:
Long Run 1+30
15 min lev 1
1:05 at level 2-3 flat to rolling
10 min warm down
********************************************************************************
Swim 2500 Meters or Drills
Strength Training- 2-3 Times per week
(Leg press, Chest press, Lunges, Lat pull down, Seated Narrow grip row) 1-2 sets of 8-12 reps each.
Core exercises - Everyday
(25-50 crunches, 25-50 with a twist, 10-30 leg lifts, 10-20 superman back extensions on floor)
Stretching (All 7 days)
Tuesday:
Bike: Strength Endurance Climbs 1+24
4-6% Grade hill and complete 6 x 5min climbs at level 3-4 Big ring only -- 13-15 sprocket. Spin back down and repeat. 20 min warm up -- 10 min warm down
We do these @ Las Sendas as it is the perfect % grade and time.
Wednesday:
Swim 2100 Meters or drills
Run: Tempo Hill Repeats
20 min warm up / 2-6% grad hill and do 5 x 3min climbs, recover at level 1 in between
10 min warm down
Thursday:
Bike: Strength Endurance Climbs 1+24
4-6% Grade hill and complete 6 x 5min climbs at level 3-4 Big ring only -- 13-15 sprocket. Spin back down and repeat. 20 min warm up -- 10 min warm down
We do these @ Las Sendas as it is the perfect % grade and time.
Friday:
Run: Aerobic 1+05
15 min warm up lev 1
40 min at 2-3 over flat to rolling
10 min warm down
Saturday:
Long Bike 3+00
15 min warm up
2:35 at level 2-3 flat to rolling
10 min warm down
Sunday:
Long Run 1+30
15 min lev 1
1:05 at level 2-3 flat to rolling
10 min warm down
********************************************************************************
Week 9 : Base 2 : Day 6 - Training Log
OK -- so I am terrible at posting on this blog but now I have a renewed sense of purpose and I will do my best to blog daily the training, the feelings, and struggles along the way -- today we are at T-Minus 196 days until the start of IronMan AZ 2010.
As I referenced on Facebook today (my first choice in updates) Today was supposed to be out 3 hour training ride zone 2-3 flat to rolling ride.....well we chose to hit part of the IronMan course and now we have a sense of what to expect.....gradual uphill from basically Gilbert to Shea..We started off at 4:15 am from Lindsay and Elliot (abt 2 miles from each of our homes) and began the long journey up Lindsay to McKellips....then took Mckellips to Gilbert and then North to the 87 (Beeline Highway). It was dark still and Glens light on his bike surely lit our path as the construction zone on Gilbert up to beeline was littered with stuff --- so be careful and watch everything to avoid the debris and potholes....
once we got on the 87 north east toward Payson the head wind hit of course (as it always seems there is a headwind no matter the direction on a bike) and we found that from Gilbert all the way up to Shea then a slight downhill past Ft. McDowell and then hills again for the next 8 mils straight to the Bush Hwy. We stopped only 2 times for hydration and gu (Me) or shots (Glen) but it was nice to get off the saddle even only for the 1-2 min or so. Getting on the Bush hwy heading south toward Saguaro Lake was a very scenic ride, with some nice drops out of the 2190 feet in elevation we climbed on the Beeline. Hitting 38-39 mph on the curvy roads was fun, but with no real bike lane it can be a bit unnerving at times as well...then came back the hills -- first a monster hill, then basic rolling washes as we past the lake and up to the Usery Mountain turn off for our next 304 mile jaunt up the back side of Usery. We went spent as it was before Usery on hills, but we got through it with only a nominal amount of complaining and whining (lol).
Once at the top -- one more hydration stop and then hopefully flying down the hill on Ellsworth to Guadalupe....which of course had a headwind heading down --- so when we started in was slight wind from North to South, then due west as we headed up Beeline, then nothing of real measure on Bush or backside of Usery until the downhill where it was slightly northeasterly (impeding our progress to hit 35 or more mph again as we descended east Mesa. Finally at Guadalupe we caught a tailwind for about 5 miles --- passing Jeff Rowe heading East (not that we recognize each other with trying to concentrate on riding, but Jeff mentioned he saw us so that is cool. Back to Lindsay & Elliot before we split to head our respective directions to home....all in all a great ride - more hill than we needed but it will help in the long run, I mean ride, wait I mean both....
Total time in saddle 3:38:30 for 64.34 miles / 17.4 avg (lots of hills) and 4404 calories burned for the morning.....It was good to get a shower then eat...Its 1:40pm now and as I type this I am not as tired as I suspected (getting up at 3:45 to go) but I am certain I will feel it later -- maybe a power nap this afternoon and bed early as it is the long run tomorrow for us, and it is Mother's Day...so help the kids pamper the wife.....and make sure it is fun and relaxing for her........
I will post another entry (and maybe once and a while post a pic or two from the iphone) of our training program this week (week 10) and then blog subsequent days for feel, struggles and nutrition -- the largest struggle for me.......
Later,
Gabe
As I referenced on Facebook today (my first choice in updates) Today was supposed to be out 3 hour training ride zone 2-3 flat to rolling ride.....well we chose to hit part of the IronMan course and now we have a sense of what to expect.....gradual uphill from basically Gilbert to Shea..We started off at 4:15 am from Lindsay and Elliot (abt 2 miles from each of our homes) and began the long journey up Lindsay to McKellips....then took Mckellips to Gilbert and then North to the 87 (Beeline Highway). It was dark still and Glens light on his bike surely lit our path as the construction zone on Gilbert up to beeline was littered with stuff --- so be careful and watch everything to avoid the debris and potholes....
once we got on the 87 north east toward Payson the head wind hit of course (as it always seems there is a headwind no matter the direction on a bike) and we found that from Gilbert all the way up to Shea then a slight downhill past Ft. McDowell and then hills again for the next 8 mils straight to the Bush Hwy. We stopped only 2 times for hydration and gu (Me) or shots (Glen) but it was nice to get off the saddle even only for the 1-2 min or so. Getting on the Bush hwy heading south toward Saguaro Lake was a very scenic ride, with some nice drops out of the 2190 feet in elevation we climbed on the Beeline. Hitting 38-39 mph on the curvy roads was fun, but with no real bike lane it can be a bit unnerving at times as well...then came back the hills -- first a monster hill, then basic rolling washes as we past the lake and up to the Usery Mountain turn off for our next 304 mile jaunt up the back side of Usery. We went spent as it was before Usery on hills, but we got through it with only a nominal amount of complaining and whining (lol).
Once at the top -- one more hydration stop and then hopefully flying down the hill on Ellsworth to Guadalupe....which of course had a headwind heading down --- so when we started in was slight wind from North to South, then due west as we headed up Beeline, then nothing of real measure on Bush or backside of Usery until the downhill where it was slightly northeasterly (impeding our progress to hit 35 or more mph again as we descended east Mesa. Finally at Guadalupe we caught a tailwind for about 5 miles --- passing Jeff Rowe heading East (not that we recognize each other with trying to concentrate on riding, but Jeff mentioned he saw us so that is cool. Back to Lindsay & Elliot before we split to head our respective directions to home....all in all a great ride - more hill than we needed but it will help in the long run, I mean ride, wait I mean both....
Total time in saddle 3:38:30 for 64.34 miles / 17.4 avg (lots of hills) and 4404 calories burned for the morning.....It was good to get a shower then eat...Its 1:40pm now and as I type this I am not as tired as I suspected (getting up at 3:45 to go) but I am certain I will feel it later -- maybe a power nap this afternoon and bed early as it is the long run tomorrow for us, and it is Mother's Day...so help the kids pamper the wife.....and make sure it is fun and relaxing for her........
I will post another entry (and maybe once and a while post a pic or two from the iphone) of our training program this week (week 10) and then blog subsequent days for feel, struggles and nutrition -- the largest struggle for me.......
Later,
Gabe
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