Training and swimming update

As I promised to keep the pressure on myself, I'm writing now to report on how the training is going... in particular the swimming. In general, Coach has me on a "transition plan" the next four weeks. Lots of weights and cross training... before we start the true running focused 16 week plan leading up to the Boston Marathon.

From the swimming standpoint, I'm making progress toward the goal, but as I write this (and this is part of why I'm choosing to use this weekly update that few will ever read but me), I realize that I'm not quite to my weekly goals on swimming duration.

This past week was another week of 4 sessions (met my goal) but the total distance wasn't quite met. 6600yds vs 7500 goal. At this point, I'm not freaking out - because this is drill and kicking focused time. Slow and form focused drills, plus I'm not a strong "kicker" as I usually only have a one beat kick (if at all) when I'm racing. Since I'm focused on all short course elite next year, I need to get my kicking going strong, so I can kick most or all of the 1500m swim races next year.

The weekly Oberlin swim with Rob Reddy's group was a good one this past weekend. My body was quite tired going into it, though... but I stayed on top of things, and I'm starting to feel my kick better. The stroke underwater is difffernt than what I'm accustomed to, so it is taking time and drills to get the pull right. I can definitely feel different muscle groups working now, so I've changed the mechanics. Trick will be to have that translate into faster times!

For training metrics, my 100y times are pretty much at 1:20 now when I do 100y intervals. My 50y times are 37-38 seconds when I do them as reps. This compares favorably to the 1:25-1:30 100y times and 40-42sec 50y times this summer.

PROGRESS

We have this Sunday off from the swim group for the holidays, but still have swimming assingments to carry out. I need to stay on top of that.

The next phase we go into is more on the distance and endurance side, from what I understand. Less drill work, and more yardage and pushing the pace. I'm looking forward to that. I need to get my upper body "engine" tuned up like my lower body engine is already.

That's it for this week!

Have a safe and happy Thanksgiving with friends, family or volunteering!

This week's spin workout...

For those interested, here is tonight's workout and playlist.

I have to say, it was a great session... best turn-out of the year and lots of energy in the room!



WARM UP
5.25 5 minute Warm up Coldplay -Clocks
0.50 120rpm sprint
1.00 1 minutes easy spin Rise Against - Life Less Frightening
0.50 120rpm sprint
2.00 easy spin
Speed intervals
0.75 30 / 15 hard effort #1 The Crystal Method - Name of the game
0.75 Recovery - easy spin
0.75 30 / 15 hard effort #2
0.75 Recovery - easy spin
0.75 30 / 15 hard effort #3 Chemical Brothers - Galvanize
0.75 Recovery - easy spin
0.75 30 / 15 hard effort #4
0.75 Recovery - easy spin
1.00 30 / 30 hard effort #5
1.00 Recovery - easy spin
1.00 30 / 30 hard effort #6
1.00 Recovery - easy spin
1.00 30 / 30 hard effort #7
1.00 Recovery - easy spin Lady Gaga - Alejandro
1.00 30 / 30 hard effort #8
2.25 Recovery - easy spin
Leg Drills
1.00 1:30 right, 90-100rpm
1.00 1:30 left, 90-100rpm System of a Down - Chop Suey!
0.50 0:30 together 90-100rpm
1.50 1:300 right, 90-100rpm
1.50 1:30 left, 90-100rpm Linkin Park - Points of Authority
1.25 1:00 together 90-100rpm
Hills
3.00 60-75 rpm… crank as we go… Crazy Frog - I like to move it
1.00 Recovery - easy spin Cake - The Distance
3.00 60-75 rpm… crank as we go…
1.00 Recovery - easy spin Our Lady Peace - Superman's dead
3.00 60-75 rpm… crank as we go… Three Days Grace - Pain
1.00 Recovery - easy spin
3.00 60-75 rpm… crank as we go… Papa Roach - Getting Away with Murder
2.00 Easy recovery
Steady-state Intervals
3.00 100-120 Stabbing Westward - Save yourself
3.00 80-85
3.00 100-120 Kanye West - Stronger
3.00 80-85
3.00 100-120
3.50 80-85 The Crystal Method - Busy Child
3.00 Easy recovery
Last Sprints
1.00 30 / 30 hard effort #1
1.00 Recovery - easy spin Blue Monday - How does it feel?
1.00 30 / 30 hard effort #2
1.00 Recovery - easy spin
1.00 30 / 30 hard effort #3 Linkin Park - Bleed it out
0.75 Recovery - easy spin
1.00 30 / 30 hard effort #4
Cool Down
4.00 cool down Black Eyed Peas - Boom Boom Pow

80.50

Around the world (a few times) in the last 12 months

Germany, Spain, Belgium, Netherlands, Austria, Switzerland, Wales, England, India, China, Japan, Korea, Brazil... all in the past 12 months! Twice this year, I literally circled the globe in the same two week trips - USA to Europe to Asia to USA again (which is a continuous circle heading east...).

My job as the Global Director of Logistics and Purchasing, has given me the opportunity to see the world! I have teams that work for me in Germany, China and the USA... and we support work all over the world.

I work my butt off on these trips. Seriously - I do. Long days at the office (or supplier visits) usually followed by evening group dinners that last 2-4 hours... then I have to find time to call (video skype) the family back home... and get some sleep!

But I also make opportunities to see and experience the different sights, sounds, tastes and cultures around me while I travel. Sometimes, I have to stay weekends overseas - I make sure I don't waste a minute... figure out where to go and see the local sights. In Europe I have my own car - so I can really get out and around the region. I have no problem driving 8 hours on a Friday evening to get someplace different for the weekend. It's a long day, but it's worth it when I get to experience something new!

I usually combine training (almost always running) while I travel, as a way to keep me sane, in shape, and counteract all of the incredible food and drink I get to experience along the way. I try to carry a camera when I run to capture some of the sprit of what I'm experiencing along the way. This has given me some great photo opportunities.

I ALWAYS make sure I go for the "local" food options. I really enjoy the local foods where I go. Whether it is eating a Century Egg in China, the hottest curry in India, carne in Brazil, pigeon hot pot in Korea, and countless other "weird foods"... I sometimes travel with people who prefer what they know (McDonald's, Outback Steakhouse, etc). I would rather go it alone and find myself in a completely unknown restaurant - fumbling through an order, then to go to one of those places. I had to FIGHT for my one night in Korea to not be taken to Burger King by the locals, who I think were just trying to help me out. I held out, and had a magical dinner at a little local family restaurant.

My "sight running" has taken me to some beautiful and amazing places:
1) The Pacific coast of South Korea - amazing beaches and cliffs
2) Along the river in Bilbao, Spain past the Guggenheim and Casco Viejo
3) Morning in Shanghai, China with people doing their Tai Chi in the park
4) Running in the Alps on Pfänder Mountain - which overlooks Germany, Austria, Switzerland
5) Run on the Great Wall of China (Huang Yu Gang where the host the Great Wall Marathon)
6) Enjoying the tropical springtime of Sao Paolo
7) Run in two marathon races in Europe - including the Dreilanderick Marathon (3 Countries Marathon) - Germany, Austria, Switzerland
8) Made friends with a running club in Mumbai, India and joined them for a 25k run. (and subsequently got deathly sick from "local" water handed to me during the run)
8) Represented my racing team "SnakeBite Racing" - in 10 countries on 4 continents!
9) Experience the German "Christmas Market" (Weihnachtsmarkt am Koln Dom) at the amazing Dom cathedral in Cologne, Germany.

Leading my first Spin Workout

This week was my first chance to lead one of the SnakeBite Racing indoor cycling series. I was more than happy to. My nickname is "Salt Spray" - for a reason... I put my heart into these sessions when I do them... all out! You get out of them, what you put into them.

I've been going to winter "indoor trainer sessions" for the past 3 seasons. They are a fun way to see everyone from the triathlon and cycling community, and bust our butts for a couple hours together. This was fun for me to try to put together.

I will say there is a lot of work that goes into planning the workout and the music choices... then you have to get on your bike - figure out the audio system, and the portable microphone...

Then the hard work really begins! Like I said, I like to put 100% into my workouts - and I planned a tough one for the group (see below). The trick for me as the leader, was being able to talk to the group (not always easy when gasping for air)... and my biggest challenge was staying on top of my hydration during the workout. Hard to drink when you are also gasping and talking!

All in all, it was a fun experience, and I think the group enjoyed the workout! In the words of my friend David who was at the workout... "I think you had everyone's attention in the first 20minutes". I did a big group of all-out sprints right after the warm-up. Speedwork is best done early in the workout while your form and energy are highest. Then we did hills, drills and threshold work... before I threw in another group of hard sprints at the end to get every last drop of effort from the group. They responded well!

I lead again next week... how to set up another, different workout and all new music? This might be harder than doing the first one!

Come to Ride + Workout in Lakewood, next Tuesday at 6pm... and see how it goes!


WARM UP
- 5.00 5 minute Warm up 90-100rpm Zone 3
5.00 0.50 120rpm sprint
5.50 1.00 1 minutes easy spin 90-100rpm Zone 3
6.50 0.50 120rpm sprint
7.00 1.50 1.5 minutes easy spin 90-100rpm Zone 3

Cadence work
8.50 1.00 1 minutes at 120rpm - Zone 3
9.50 1.00 1 minutes easy spin
10.50 1.00 1 minutes at 125rpm - Zone 3
11.50 1.00 1 minutes easy spin
12.50 1.00 1 min @ 130rpm - Zone 3
13.50 2.00 2 minutes easy spin

Speed intervals
15.50 0.75 30 / 15 hard effort #1
16.25 0.75 Recovery - easy spin
17.00 0.75 30 / 15 hard effort #2
17.75 0.75 Recovery - easy spin
18.50 0.75 30 / 15 hard effort #3
19.25 0.75 Recovery - easy spin
20.00 0.75 30 / 15 hard effort #4
20.75 0.75 Recovery - easy spin
21.50 1.00 30 / 30 hard effort #5
22.50 1.00 Recovery - easy spin
23.50 1.00 30 / 30 hard effort #6
24.50 1.00 Recovery - easy spin
25.50 1.00 30 / 30 hard effort #7
26.50 1.00 Recovery - easy spin
27.50 1.00 30 / 30 hard effort #8
28.50 2.00 Recovery - easy spin

Hill Climb
30.50 5.00 Start easy, increase 1 turn each minute… Start 90rpm… down to 65 rpm -5 each min
35.50 3.00 Hill - Last 3 out of saddle. 60-75 rpm
38.50 1.00 Downhill - tesion off, 120 rpm
39.50 1.00 Recovery - easy spin

Leg Drills
40.50 1.50 2:00 right, 90-100rpm
42.00 1.50 2:00 left, 90-100rpm
43.50 0.50 1:00 together 90-100rpm
44.00 2.00 2:00 right, 90-100rpm
46.00 2.00 2:00 left, 90-100rpm
48.00 2.00 1:00 together 90-100rpm

Threshold
50.00 5.00 Threshold - 4a HR zone (80% max)
55.00 1.00 Easy recovery
56.00 5.00 Threshold - 4a HR zone (80% max)
61.00 1.00 Easy recovery
62.00 5.00 Threshold - 4a HR zone (80% max)
67.00 2.00 Easy recovery

Last Sprints
69.00 1.00 30 / 30 hard effort #1
70.00 1.00 Recovery - easy spin
71.00 1.00 30 / 30 hard effort #2
72.00 1.00 Recovery - easy spin
73.00 1.00 30 / 30 hard effort #3
74.00 1.00 Recovery - easy spin
75.00 1.00 30 / 30 hard effort #4

Cool Down
76.00 4.00 cool down