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"You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement."

 

 - Steve Prefontaine


 

      TRAINING LOG

Monday
Apr242017

April 24-30

Monday: 12:30 p.m. lap swim, 1600 yards. EZ.

Tuesday: 12:30 p.m. run on treadmill at Y, 52 minutes.

Tuesday
Apr182017

April 17-23

Monday: 12:30 p.m. lap swim, 2,000 yards.

Tuesday: 11 a.m. run, 7.1 miles, Second Beach outback.

6 p.m. bike, 75 minutes on trainer.

Wednesday: 12:30 p.m. lap swim, 2,000 yards, including 20x50.

6:15 pm. bike, 1 hour on trainer (4x10).

Thursday: 11:30 a.m. run, 8.3 miles, Newport Country Club. Maffetone run, avg HR 136.

Friday: 5:30 a.m. bike, 30 minutes, easy spin on trainer.

12:30 p.m. lap swim, 3,050 yards. 

Saturday: 10 a.m. run, 5.3 miles, Baker's Beach.

Sunday: 7 a.m. bike, 67 miles and 3,000 elevation, Warren to Quechee, Vt. Very cold start at 32 degrees, really felt numb in fingers and toes on the descents. Sun helped temps get into the 40s by the end.

Total Training Time - 11:33

Swim - 2:12

Bike - 6:27

Run - 2:53

Monday
Apr102017

April 10-16

Monday: 12;30 p.m. lap swim, 2000 yards.

6:30 p.m. bike, 30 minutes easy spin on trainer.

Tuesday: 12:30 p.m. lap swim, 2000 yards, including 20x50.

6:15 p.m. bike: 75 minutes, Goat - TrainerRoad, VO2max intervals. My bike (meaning, me) needs a lot of work.

Wednesday: 11:15 a.m. run, 5 miles, Hazard Road. Woke up in the middle of the night last night with HR racing. Settled a bit and eventually went back to sleep. Kept a watch on it on today's run, a bit elevated still. Need rest, apparently, though my workload isn't out of the ordinary. Wondering if nutrition is a factor. This is Day 15 of detox. 

Thursday: 12:45 p.m. lap swim, 1750 yards.

7 p.m. bike, 1 hour on trainer.

Friday: 9:30 a.m. bike, 29 miles, to Sakonnet Bridge and back.

Saturday: 5 p.m. bike, 1 hour on trainer.

Sunday: 8:30 a.m. bike, 40.1 miles, East Branch loop x2.

10:40 a.m. brick run, 4 miles, bridge and back.

Total Training Time - 11:14

Swim - 1:46

Bike - 7:28

Run - 2:00

 

Tuesday
Apr042017

April 3-9

Monday: 12:30 p.m. lap swim, 2500 yards (1x2000, 1x500).

Tuesday: 12:15 p.m. run on treadmill at Y, 52 minutes. If it's possible to sweat out a sickness then surely I accomplished it today.

5:45 p.m. bike, 1 hour on trainer.

Wednesday: 1 p.m. lap swim, 2000 yards.

Thursday: 12:30 p.m. run on treadmill, 52 minutes.

Friday: Noon lap swim, 2250 yards.

Saturday: 7 a.m. bike, 2 hours, Boarstone-1 - TrainerRoad.

Sunday: 8:30 a.m. run, 11 miles, to Friends for AJ lax game. Quads felt crushed by mile 8 and sore into next day. Perhaps I took on too much, but also think detox (day 12) nutrition that isn't optimum for fueling and/or recovery is a contributing factor. 

Total Training Time: 9:30

Swim - 2:12

Bike - 4:00

Run - 3:17

Tuesday
Mar282017

March 27-April 2

Monday: 12:30 p.m. lap swim, 2000 yards.

Tuesday: Noon run, 6.2 miles, Hanging Rocks.

6:30 p.m. bike, 1 hour on trainer.

Wednesday: Day 1 of Detox.

12:30 p.m. lap swim, 2500 yards.

Thursday: 12:30 p.m. bike, 1 hour spin at Y.

5:45 p.m. run, 7 miles, middle school for AJ hoops.

Friday: 11:45 a.m. lap swim, 1500 yards.

Saturday: Sick, head cold, lethargic.

Sunday: Sick.

Total Training Time - 5:44

Swim - 1:54

Bike - 2:00

Run - 1:50

Thursday
Mar232017

March 20-26

Monday: 12:30 p.m. swim, 1500 yards. Body still wrecked from previous week. Pool felt great, though I'm feeling incredibly sluggish.

Tuesday: Noon run, 5.2 miles, Hazard Road. Second consecutive night of 8-plus hours of sleep very beneficial.

6:15 p.m. bike, 1 hour on trainer, Avalanche Spire - TrainerRoad, with 4x6-minute over-unders@ftp. Ouch.

Wednesday: 12:45 p.m. lap swim, 2250 yards. Slow.

6 p.m. bike, 90 minutes on trainer, Fletcher - TrainerRoad. Aerobic endurance ride. Still ouch.

Thursday: 12:30 p.m. run, 6.7 miles, Cluny-plus.

Saturday: 10 a.m. run, 8.2 miles and 1,000 elevation, Cider Hill to Claybrook via Sugarbush access road.

Total Training Time - 6:33

Swim - 1:13

Bike - 2:30

Run - 2:50

Monday
Mar132017

March 13-19

Monday: 12:30 p.m. lap swim, 1750 yards.

6 p.m. run, 4.3 miles, Westport Point. With work already canceled for tomorrow in anticipation of the N'oreaster "Stella," I took the rest of the week and grabbed AJ to drive north.

Tuesday: Alpine ski at Sugarbush - About three inches on the ground to begin the day and the snow never stopped. Late day runs really getting good with mounting powder.

Wednesday: Alpine ski. Full-fledged powder/storm day, all day. Bombogenesis in full effect.

Thursday: Alpine ski. A "surprise" additional foot fell overnight on top of the 17 inches from yesterday, providing a second, and even better, powder day with improved visibility.

Friday: Alpine ski, 39 inches in total and Friday skies clearing for supreme conditions.

Saturday: Alpine ski, bluebird day on powder, packed powder like you get out west.

Sunday: Alpine ski. Another bluebird. Brilliant week. Ski season is never beneficial to Ironman training and six straight days during build phase, while great for quads, is an overall detriment given poor nutrition and alcohol choices on top of lost aerobic endurance time. 

Total Training Hours - 1:09

Swim - 33:00

Bike - 0:00

Run 36:00

Monday
Mar062017

March 6-12

Monday: 12:30 p.m. lap swim, 2500 yards (5x500).

6 p.m. run, 6.5 miles, Horseneck Beach.

Tuesday: 12:30 p.m. lap swim, 1500 yards.

6 p.m. bike, 1 hour on trainer w/ 13x1@330 watts.

Wednesday: 11:45 a.m. run, 5 miles, Hazard Road.

5 p.m. bike, 1 hour, Mont Albert - TrainerRoad. Done after playing in the faculty/parent vs. student basketball game at Friends. Thankfully not injured! 

Thursday: 12:30 p.m. lap swim, 2000 yards, including 25x50.

6:30 p.m. bike, 1 hour on trainer.

Friday: 8:30 a.m. run, 9.3 miles, John Reed Road. Consistent HR at 140 and pacing throughout. Not blazing but great effort in cold, wet snowstorm.

Sunday: 10:30 a.m. bike, 2 hours, Beehive - TrainerRoad.

Total Training Time - 9:43

Swim - 1:48

Bike - 5:00

Run - 2:54

Monday
Feb272017

Feb. 27-March  5

Monday: 12:30 p.m. lap swim, 2000 yards, including 20x50.

6 p.m. run, 7 miles, to AJ's basketball game at the middle school.

Tuesday: 12:30 p.m. lap swim, 2000 yards.

6 p.m. bike, 90 minutes, Holt Hill-TrainerRoad. 4xlow cadence tempo intervals.

Wednesday: Noon run, 4.5 miles, Thames, downtown. Struggled. Legs tired. 

6 p.m. bike, 45 minutes, Lazy Mountain-1 - TrainerRoad, recovery.

Thursday: Noon lap swim, 1500 yards straight, easy.

Friday: Noon run, 8.2 miles, Newport Country Club.

6 p.m. bike, 40 minutes easy on trainer.

Saturday: 6:30 a.m. bike, 2 hours, Beehive - TrainerRoad.

Total Training Time - 9:20

Swim - 1:43

Bike - 4:55

Run: 2:41

Wednesday
Feb222017

Feb. 20-26

Tuesday: 12:30 p.m. lap swim, 2,000 yards (1900 straight, plus 100)

Wednesday: 11:30 a.m. run, 8.3 miles Sachuest.

Thursday: Noon swim, 2000 yards (8x250 ... consistent).

Friday: 11:45 a.m. run, 4.1 miles, Carroll Ave.

6:30 p.m. bike, 1:15 on trainer; Whorl-TrainerRoad.

Saturday: 11 a.m. bike, 30 miles, Narrow Ave., Colebrook, Peckham. Shorts and long-sleeve jersey.

5 p.m. run, 5 miles, baker's Beach.

 

Tuesday
Feb142017

Feb. 13-19

Monday: 12:30 p.m. lap swim, 2250 yards.

6 p.m. run, 6.2 miles, to middle school for AJ's basketball game.

Tuesday: 12:30 p.m. lap swim, 1800 yards, (inc. 10x100).

7 p.m. bike, 1 hour on trainer, Mont-Albert - TrainerRoad. (4x low-cadence 'hills' with some standing up and single-arm drills).

Wednesday: 12:30 p.m. run, 5.1 miles, Hazard Road.

Thursday: 12:30 p.m. lap swim, 1700 yards.

Tuesday
Feb072017

Feb. 6-12

Monday: Noon run, 5 miles, Hazard Road.

6 p.m. bike, 1 hour on trainer.

Tuesday: 3:30 p.m. bike, 90 minutes on trainer, Fletcher - TrainerRoad.

Wednesday: 12:30 p.m. lap swim, 2500 yards (5x500).

6 p.m. run, 5.4 miles, Baker's Beach.

Thursday: 11 a.m. bike, 1 hour on the trainer.

Wednesday
Feb012017

Jan. 30-Feb. 5

Monday: 12:30 p.m. swim, 1700 yards.

Tuesday: Noon run, 6.2 miles, Hanging Rocks.

Wednesday: 12:30 p.m. swim, 1750 yards (20x50).

5:15 p.m. bike, 1 hour on trainer.

Thursday: Noon run, 6 miles, Goat Island plus Cliff Walk. 

6:15 p.m. bike, 1 hour on the trainer, included 6x5-minutes at 250 watts.

Wednesday
Feb012017

Jan. 23-29

Monday: 12:30 p.m. swim, 1,500 yards.

6 p.m. bike, 1 hour on trainer.

Tuesday: 12:30 p.m. swim, 1,750 yards.

6 p.m. run, Westport Point.

Wednesday: 12:30 p.m. swim, 1,750 yards.

Thursday: 6 p.m. run, 8.2 miles, Horseneck campground.

Friday: 5:15 a.m. bike, 90 minutes on trainer.

12:30 p.m. swim, 2,000 yards.

Wednesday
Feb012017

Jan. 16-22

Monday: Ski with Catie (Day 4) at Breckenridge. Two inches of new snow on top of the massive base. Early morning laps on the 6 chair, Imperial Express and T-bar. Brilliant day. 

Wednesday: 12:30 p.m. swim, 2,000 yards.

Thursday: Noon run, 6.4 miles, Cluny School loop.

Tuesday
Jan102017

Jan. 9-15

Monday: 12:30 p.m. lap swim, 2,000 yards.

Tuesday: 1 p.m. run, 6.1 miles, Eisenhower House plus King Park.

Friday: Ski with Catie at Breckenridge (Day 1). So much snow!

Saturday: Ski with Catie at Breckenridge (Day 2).

Sunday: Ski with Catie at Arapahoe Basin (Day 3). Love this place.

Tuesday
Jan102017

Jan. 2-8

Tuesday: 12:45 p.m. lap swim, 2,000 yards

Wednesday: 12:15 p.m. run, 6.4 miles, Cluny School.

Thursday: 12:45 p.m. lap swim, 2,000 yards (included 1x1,000 and 5x100).

6:30 p.m. bike, 1 hour on trainer @215 watts.

Friday: 12:30 p.m. run. 5.2 miles, Hazard Road.

Tuesday
Jan102017

Dec. 26-Jan. 1

Tuesday: 10:45 a.m. run, 8.3 miles. German Flats Road from Lincoln lot to Mt. Ellen and back.

Monday
Dec192016

Dec. 19-25

Monday: 12:30 p.m. lap swim, 2000 yards (4x500).

6 p.m. bike, 1 hour, 5x3 minutes VO2max (120%ftp). Failed to hit my power targets, extremely difficult to sustain that third minute. Work to do.

Tuesday: 10:30 a.m. unconventional run-swim brick. Run - 7.3 miles, Prospect, Green End, Third Beach, Hanging Rocks loop from Y.

Lap swim, 1500 yards.

Wednesday: 11 a.m. lap swim, 1750 yards, including 20x50.

Thursday brick: 5:20 p.m. bike, 90 minutes, Tray Mountain - TrainerRoad (3x20@245 watts).

7:05 p.m. run, 4 miles, Westport Point.

Saturday: 8:30 a.m. bike, 2 hours aerobic endurance on the trainer @215 watts.

Monday
Dec122016

Dec. 12-18

Monday: 12:30 p.m. lap swim, 2,000 yards (8x250).

Tuesday: Noon run, 7.1 miles, Beacon Hill Road.

6 p.m. bike, 45 minutes easy spin on trainer.

Wednesday: 12:30 p.m. lap swim, 1500 yards.

5:45 p.m. bike, Baird-1 - TrainerRoad (12x1-minutes @ 120 percent).

Thursday: 11 a.m. run, 7 miles, Newport - brutal wndchill, felt like I was getting frostbite on my neck.

Friday: Water main break at Y. No swim.