More Speed
Tonight was another Yazzo 800 session.
The basics were:
- 2 mile warm up at 7:27/mile pace
- 6 repeats of 800 meters in ~3:15 with 400m @ 3:15 of rest between intervals
- 1 mile cool down
Workout:
- Type: Run
- Date: 10/09/2007
- Time: 23:46:08
- Total Time: 00:59:00.00
- Average Heart rate: 160
- Max Heart rate: 182
- Distance: 7.52 miles
- Average Pace: 7:50.59/mile
- Max Pace: 6:00/mile
My repeats were actually: 3:10, 3:11, 3:10, 3:13.5, 3:13, and 3:13.1
Felt good… nice workout.
Filed under: Run, Speed Work, marathon, run, speed training, yasso 800
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I think I smell a rat!
It pains me to write this post, because normally, I really want to believe that people are innocent until proven guilty. And I realize that this is old news to most cycling fans. But this headline is very disturbing to me.
Alberto Contador to Join Team Astana
Why you ask? Well… here’s why… Read the rest of this entry »
Filed under: Alberto Contador, Cycle, Johan Bruyneel, Lance Armstrong, Pro Cycling, Team Astana, doping, performance enhancing drugs
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Non-dairy Diet Still on Track
One week into my non-dairy diet and I’m doing fine. I’ve been a little relaxed on my exercise as I’m trying hard to save my fitness focus for preparing to qualify for Boston. This means that although I’ve come down a little from my “sitting on my butt for two weeks straight after my ironman recovery period” weight of 148.5, I’m still a couple pounds over my preferred fighting weight.
However, the change in diet wasn’t about weight… it was about congestion… so how’s the dairy withdrawal going you ask? Read the rest of this entry »
Health:
- Date: 10/08/2007
- Weight: 142.5
- Mood: Normal
- Sleep Hours: 7
- Sleep Pattern: Normal
Filed under: Diet, Fitness, Weightloss, dairy detox, dairy free diet, exercise, food, nutrition, respiratory congestion
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Long Run - 16 Mile @ 7:54/mile
Today I did my first long run since my Ironman a couple weeks ago. The plan was to run at 8:00/mile pace. I met up with the Las Vegas Marathon training team for our weekly long run. Most of the team is training to run the Half Marathon and so their goal was 7 miles… at about a 9:30/mile pace.
Fortunately for me, Michelle was in the group. Since she’s a former NCAA Nationals Quarter Mile Runner, she’s got some speed in those legs. And, since she’s almost as crazy as me, she’s always willing to run faster and further than her training plan may suggest. So, I got a running partner willing to run at least the first half of my workout at the pace I was shooting for.
Workout:
- Type: Run
- Date: 10/06/2007
- Time: 21:45:26
- Total Time: 2:06:32.00
- Average Heart rate: 164
- Max Heart rate: 178
- Distance: 16.02 miles
- Average Pace: 7:53.68/mile
- Max Pace: 7:39.77/mile
Filed under: Barry Bonds, Lance Armstrong, Marion Jones, Run, dogs, lactate threshold training, long run, marathon, mile repeats, parenting, run, tempo runs
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Marathon Speed Training
Today was the first official training session from my official training plan for the Las Vegas Marathon. I am following a plan put together by Lisa Sabin, professional running coach. The basic parameters for preparing the plan are:
- My goal is to run a 3:15:59 or better marathon.
- I don’t want to run on back to back days - as I am paranoid about injury.
- I have a good running base, with more about 100 hours and 650 miles of running so far this year, so I want my run training to be focused on speed specific limiters.
- I have a very solid endurance base of 450+ hours of training so far this year.
- As I have spent the last 9 months training for Ironman distance triathlons, and have completed multiple 8+ hour race efforts, more than double my goal time. Therefore I don’t need to concentrate on aerobic endurance. This also allows me to eliminate endurance focused running from my training regiment.
- Even with only 3.5 run workouts per week, I will do 7 days of training by cross training with cycling, swimming, and some strength training. And so basic fitness and endurance base is nicely covered with these cross training activities.
- Speed and running specific muscular endurance at speed are the key training elements.
Armed with this information, and an awareness of my busy schedule, Lisa designed a program to help me reach my goal over the next 9 weeks. Here is how the plan shapes up… Read the rest of this entry »
Workout:
- Type: Run
- Date: 10/03/2007
- Time: 20:00:00
- Total Time: 00:54:00.00
- Average Heart rate: 159
- Max Heart rate: 187
- Distance: 6 miles
- Average Pace: 8:59.73/mile
- Max Pace: 6:00/mile
Filed under: Boston Marathon, Las Vegas Marathon, Run, marathon, mile repeats, speed training, tempo runs, yasso 800
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Dairy Detox
So I haven’t had any dairy for almost 48 hours now. Early today I had a really bad headache… and I jokingly told Lisa that I thought I was detoxing from the dairy. Laugh laugh… big chuckle.
Then I got a comment from my friend Greg about how I should be careful about going cold turkey… as I might have withdrawal symptoms. Now normally, I’d assume Greg was just jerking my chain, because we’ve been buddies since high-school, and that’s the sort of thing you do to your high school buddies… you mess with them.
But Greg’s wife is a Licensed Naturopathic Doctor… and so he may actually be telling me the truth… Read the rest of this entry »
Filed under: Diet, Fitness, dairy free diet, detox, food, withdrawal symptoms
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Hello Wind, My Old Friend
Wind. Wind in my hair? The wind against my face? Wind beneath my wings? Read the rest of this entry »
Workout:
- Type: Cycle
- Date: 10/02/2007
- Time: 16:12:32
- Total Time: 1:29:30.00
- Average Heart rate: 144
- Max Heart rate: 162
- Calories: 1355
- Distance: 25.55 miles
- Average Speed: 17.13 mph
- Max Speed: 27 mph
Filed under: Cycle, Redline 925, Seattle, commute, cycle, fixed gear, fixie, wind
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Logbook Daily Record for 10/02/2007
Health:
- Date: 10/02/2007
- Weight: 145
- Mood: Normal
- Sleep Pattern: Normal
Filed under: triathlon
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Hi, My Name is Brad, and I’m a cheeseaholic.
It’s been 1 day since my last bite of cheese…
Ok, ok, not that I’m making fun of addiction. But I can make fun of myself. I mean seriously, I went on a total cheese bender this weekend… knowing that I was going to go cold turkey on cheese starting today. Well… how’d I do? I’m still clean and cheese (dairy) free… so I guess that’s something.
Filed under: Diet, Fitness, cheese, dairy free diet, food
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Logbook Daily Record for 10/01/2007
Health:
- Date: 10/01/2007
- Weight: 147
- Mood: Normal
- Sleep Pattern: Normal
Filed under: triathlon
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