Trail Workout

Another go at familiarizing myself with the trails behind the MRI Center. This week is pretty easy as far as mileage goes coming off the tri this past weekend, but if there's one thing I learned from the race it's that I can't ignore the run. Even though it is my strength because I've been doing it the longest, I'm still nowhere close to where I want to be. I'm going to start doubling my weekly run mileage from 10-12 miles to 20+. Here's today's workout:

Distance - 3.917 miles
Time - 29:22.59
Pace - 7:30.00

Easy Trails

Explored some trails behind my apartment complex. My next pet project is to borrow a GPS watch and map the trails (and come up with cool names for them). I've already decided that the most technical one will be called Huracan. Here are some approximate stats for the run:

Distance - 3 miles
Time - 24:00
Pace - 8:00

Bold Eagle Triathlon

The synopsis for the race is on a separate page. You can navigate the pages in the top right corner of the blog

Easy Swim

Last swim workout before the race:

Warm-up
200 S

Workout
6x50 (25 sprint, 25 Buoy drill)
3x100 S

Total - 800 m

Bike Workout

Last bike workout before the race Sunday. Did a nice power workout (high gear, low revs) on semi-flat terrain. Hope to pump out at ~24 mph on Sunday. Here's the workout:

Distance - 16.214
Time - 54:18
Pace - 17.92 mph
Route - North on Donohue, right on Samford, right on Gay, right on University, immediate left on Wrights Mill, right on Shell Toomer, left on Mill Creek, right on Sandhill, cross over College and continue on Beehive, right on Cox, right on Wire, right on Lem Morrison, right on Donohue

Monday Track Workout

Warm-up
1.5 miles
10:33.45

Workout
800m (~4:00)

800m (3:13.97)
400m (2:13.57)
800m (3:21.49)
400m (2:16.92)
800m (3:29.88)
400m (2:48.28)
800m (3:22.70)

Cool-down
1.25 miles
10:13.51

Total - 6 miles

Saturday Bike Workout

Went for a bike workout with Josh and Justin from my tri class. We met at the intramural fields at 8:40 am so we could go to the A-Day game (which was awesome). Last tough bike workout before the race next Sunday. I'll do one more bike workout on Tuesday and then no more.

Distance - 23.924 miles
Time - 1:19:00
Pace - 18.17 mph
Route - Donohue north, left on MLK, left at Trinity Church in Laotchapoka, left at dead end onto newly paved road, left at dead end, right on Beehive, left on Cox, right on Wire, Right on Lem Morrison

Mini Tri 4/16

Swim - 700m
14:20.60 (32:57.19 min/mile)

Bike - 9.7 miles
30:08.75 (19.31 mph)

Run - 2.8 miles
20:08.96 (7:11.77 min/mile)

Last practice tri before the race next week

Track Workout

Warm-up
Distance - 1.15 miles
Time - 8:36.02
Pace - 7:28.20 min/mile

Workout
1/4 mile repeats
1:21.75, 2:07.36, 1:34.11, 2:16.15, 1:38.87, 2:46.94, 1:41.34
1/4 mile tempo, 1/4 mile jog, with no stops

Cool-down
Distance - 0.97 miles
Time - 7:30.00
Pace - 7:43.80 min/mile

Total distance - 3.87 miles

Swim Workout

We spent the first 25 minutes learning how to set up our transition area and how to lower our T1 and T2 times. We jumped in the pool with no warm-up to learn how much it sucks to go race pace without warming up. Key note: make sure to warm-up prior to the race, no matter how cold the water is.

Workout
400 S (7:18.40)
4x50 S (Easy/Hard)

Bike Workout

First bike workout in a bike heavy week. Rode the Big South Loop backwards because the hills are harder doing the loop counterclockwise. Climbed the Moore's Mill hill out of the saddle and remembered why I almost never do that. Average speed suffered as a result of doing the loop backwards. Here's the workout:

Distance - 22.29 miles
Time - 1:26:01
Pace - 15.55 mph
Route - North on Donohue, left on Samford, left on Wire, left on Cox, left on Beehive, left on Sandhill, left on Moore's Mill, left on Samford, left on Mell, left on Donohue, Donohue to the College St intersection.

Monday Swim

Warm-up
200 S
100 K (no kickboard)
50 S

Workout
4x200 S (3:12, 3:34, 3:38, 3:34)
-Tried to pace at faster than my race pace (~3:50)

Warm-down
100 S Easy
2x25 Buoy Drill
2x25 Mix (Breast stroke, swimming underwater, freestyle)

Total
1350m

Easy Run

Nice easy run. Just wanted to loosen up and get ready for a tough week on the bike. Tried out my Headsweat Visor for the first time and I'm already addicted. I'm also trying to make more of a distinction between my hard run workouts and easy run workouts, so that they don't all turn into medium-hard workouts and can recover faster between harder workouts. Derek will be in Auburn this weekend, so stay tuned for some new running strategies :)

Distance - 2.77 miles
Time - 21:17.71
Pace - 7:41.27 min/mile
Route - Donohue north, right on Mell, right on Samford, right on Gay, right on Woodfield, left on College, south on College to Donohue intersection

Mini Tri 4/9

Same format as the Mini Tri last Friday. Increased the swim to 500m. Here are my splits:

Swim - 500m
9:27 (30:25 min/mile)
T1
1:35.58
Bike - 9.309 miles
33:03.37 (16.9 mph)
T2
0:35.50
Run - 2.2 miles
14:57.17 (6:47.8 min/mile)

Total - 0:59.50 (11.819 miles)

Had the fastest run split in my class by 3 minutes :). This upcoming week I'll focus on the bike (probably my biggest weakness). 16 days till the race!

Tuesday Afternoon Run

This was the worst run of my life! It was hot with no clouds, I got super dehydrated, I didn't go to the bathroom before I left, and my legs were absolutely dead! I did choose a hilly route and I ran up every hill minus 1.

Distance - 5.22 (5.72 including walking)
Time - 48:12.51
Pace - 9:14.12 min/mile
Route - College to the Museum, right at the light, right on Gay, right on University, left on Wrights Mill, turn-around at the Wrights Mill-Ogletree intersection

Swim Workout

Tri-class swim workout:

Warm-up
200 S
200 K
200 P

Workout
800 S (15:25.43)
8x25 (Easy, Build, Hard/Easy, Hard)

Total
1600 m

Sunday Morning Run

Happy Easter everybody! Went for a nice run workout this morning before church. I planned on running 6.2 miles to see where I need to improve before my race in 3 weeks, but I had to cut it short cause I was so dang tired. Stopped a couple of times so I could hold pace.

Distance - 4.67 miles
Time - 37:31.10
Pace - 8:02 min/mile
Route - Research to Donohue, left on Donohue, right on Magnolia, right on Ross, right on Thach, left on Armstrong, right on Samford, left on College, take College south to College-Donohue intersection.

Saturday Bike Workout

Took it easy today since I did the Mini Tri yesterday. I was going to take the day off but it was way too nice outside to not go on a bike ride :) I tried attacking the hills early on (even got off the saddle for one) but couldn't keep it up. Need to get used to being in the aero position

Distance - 18.09 miles
Time - 1:04:14
Pace - 16.89 mph
Route - Donohue north to MLK, MLK past Kiesel Park take a right at the detour, turn left on Beehive (the blinking yellow light), turn left on Cox, merge right on Wire heading back to campus, turn right on Farm, turn right on Donohue, take Donohue south until it intersects S. College.

Mini Triathlon

In my triathlon class, my instructor set up a sprint triathlon that was 2/3 the distance of a typical sprint triathlon (as class is only 50 minutes long). Following are my splits and total distance covered for each part of the workout:

Swim - 400m
8:04.97 (32:31.21 min/mile)
T1
1:29.91
Bike - 9.83 miles
34:07.65 (17.38 mph)
T2
0:37.23
Run - 2.2 miles
15:45.12 (7:09.6 min/mile)

Total - 1:00.04 (12.28 miles)

I had the fastest run split in my class which was very encouraging as my knee has been bothering for the past 4 weeks and has really effected my run training. I'm planning on doing some more speed work to get my 10k run pace below 7:00 min/mile.