2013 Racing and Training Playlist - Music!

Since I have been racing and had an iPod, I have had a "Racing and Training" playlist.  A playlist to listen to while training, indoors, and before races, and sometimes just to enjoy. Way back I posted my first playlist and for the longest time I had the same playlist, just swapped out songs here and there.  This year I dumped the whole thing and started new.  Some songs are from the previous playlist. 
I made add some as the year progresses, but this is basically what I have been listening to on the treadmill, lifting, and on the trainer.  As you can see, I am mostly into rock.

Star Machine - Bob Mould
Mind Eraser, No Chaser - Them Crooked Vultures
Gun-Shy Sunshine - Silversun Pickups
Rope - Foo Fighters
No One Knows - Queens of the Stone Age
Bandoliers - Them Crooked Vultures
Anything We Want - Fiona Apple
A Good Idea - Sugar
Dead End Friends - Them Crooked Vultures
There's No Secrets This Year - Silversun Pickups
Scumbag Blues - Them Crooked Vultures
Infinity Guitars - Sleigh Bells
Silver Age - Bob Mould
Automatic System Habit - Garbage
Evil - Interpol
Rebellion (Lies) - Arcade Fire
Gunman - Them Crooked Vultures
Hot Knife - Fiona Apple
No One Loves Me & Neither Do I - Them Crooked Vultures
All My Life - Foo Fighters
The Descent - Bob Mould
Metal Heart - Garbage
Celebrity Skin - Hole
Crush - Sleigh Bells

March 2013 Racing and Training Summary

I actually have a race summary for this month, along with the usual training summary. 
I did the Irish for a Day 8K, previously the Human Race 8K, which I have done in the past.  This was my fourth time doing the 8K. It was unseasonable cold, but I still had a very good race.  I would say every year previous it has been above 50 degrees, I think last year it was in the 70s or 80s.  This year it was in the low 30s and a little windy.  It was definitely chilly. 
The race is run in the afternoon, typically starting around 1PM.  This year it started at 1:20PM.  This is unusual for most races, which as we all know typically start before 10AM.
It was my second fastest time at this distance, in this race. The course was slightly different from previous years.  It started further east, you went west for about half a mile and then east.  In the past it has started further west and it is a straight out and back course.  The course is run almost totally on Summit Ave in Saint Paul, you take a slight detour on a side road to turn around. With mostly uphill east, and then back mostly downhill.  I would say it is a challenging 5 miles, it is not flat.
Here are my results from this year, and my previous results:
2013 - 8K (5mi) - 38:10 = 7:40min/mi
2012 - 8K (5mi) - 39:11 = 7:53min/mi
2011 - 8K (5mi) - 38:49 = 7:49min/mi
2009 - 8K (5mi) - 36:40 = 7:20min/mi

In 2010 I did the 5k, coming off my stress fracture.  This year I am running more, and more intense, than last year, and I think it is paying off.  In 2009, I unknowningly ran this race on my stress fracture.  A week or so later I went to the doctor and found out I had one.  I remember having some leg pain after the race, I had been having pain up to that point, and thinking it was just shin splints.  I had dumbly been thinking this all along.  Anyway, maybe I will get back to that 2009 time, and run that fast without a stress fracture.  It appears that I am on my way this year.

Below are my comparison for this March to previous years, plus the usual YTD totals, and totals since 2007.  I am pretty happy with this month.  I got over 10 hours of cycling, almost 10 hours for swimming, and nearly 5 hours of running.  Good volume and I think I got the intensity that I need. I would say it is one of my best balanced Marches.  The end of April is my first triathlon of the year, so the beginning of April will be intense and I will taper down a bit as the race gets closer.

March Year-to-Year Comparison

Totals and Averages Since 2007

YTD Totals and Totals Since 2007

 



Walk for Talk 5K (Walk or Run) - Please Donate or Do It!

My nephew, my wife's brother and sister in-laws youngest son, Nolan, was born with a rare hearing disorder, and has no hearing in one of his ears. 
He attended Northern Voices, a school that helps hard of hearing children learn to speak.
Website is here: http://northernvoices.org/
They are having their 4th Annual Walk for Talk.  In the past, it was only a walk.  This year it is a walk and a chipped timed run around Lake Como in Saint Paul, MN.  It is Sunday May 4th.
 https://sites.google.com/a/northernvoices.org/walk-for-talk/

Registration for the run is on active.com

Please consider making a donation to Nolan's Walk Team and doing the run or walk.
Go here for the donation page: http://www.razoo.com/story/Leah-Paul-Fundraising-For-Walk-For-Talk-5k-Run-Kids-Fun-Run-2013?fb_action_ids=10200896331314792&fb_action_types=og.likes&fb_source=aggregation&fb_aggregation_id=288381481237582

If you run, walk, or just donate, it is appreciated.  Thanks, Chris

2013 Race Schedule (Most Likely Schedule)

Below is my 2013 race schedule, also to the righ in the sidebar, most likely race schedule. Already one change, I registered for Lake Minnetonka, but just found out I have a wedding that weekend, so I will miss it. I have registered for Lake Minnetonka 4 times, I have done it twice. Both times family stuff as come up after registration and I missed the race. Oh well, that comes with early registration.
I will be starting the season for the 6th year with St. Anthony's in Florida. I will racing the Gear West Du for the 7th time in 8 years.  I have been there 8 years in a row, in 2009 I was injured and volunteered.  I will be doing Waconia for my 5th time.  I will be doing Maple Grove for the 4th time in four years, each time Oly distance, since it started.  I will be doing the St. Croix Valley Oly for the 4th time.  I did the sprint in 2009, on my bad leg.  If I do Dousman this year, it will be my 8th year in a row.  2009 I did it as a relay, all other years as an individual.  I am not sure if I will do Dousman this year.  I have a family wedding the weekend before down in that part of Wisconsin.  It will be a lot of driving in a 10 day period if I do the race the weekend after the wedding.  I will see how things go. 
I am thinking of adding 3 new races, I am registered for one of them, Graniteman St. Cloud.  I am considering, and will probably do, the other two Graniteman races.  All three races are sprint distance races.
Additionally, I am doing the "Irish for a Day" 8K in St. Paul next weekend, Sun March 24th.  I am doing a Friday evening 5K in May at Valley Fair.  I will probably do some, if not all, of the Salomon Trail Races in September and October.  Also, as usual, I will do as many of the Tuesday Night Time Trials (T'N'T) as possible.  The Tuesday Night Time Trials are one of the best, if not the best, bike workouts of the year.  The races are every other Tuesday starting in May and go into August.  I highly recommend doing these races.
An "R" means I am already registered. I have a "normal" schedule for this season, 12-13 races.

4/28/2013 - St. Anthony's Triathlon (St. Petersburg, FL)R
5/19/2013 - Gear West Duathlon (Orono, MN)R
6/9/2013 - Manitou Sprint Triathlon (White Bear Lake, MN)R
6/15/2013 - Lake Minnetonka Triathlon (Minnetonka, MN)R
6/23/2013 - Graniteman Triathlon (Saint Cloud, MN)R
6/30/2013 - Lake Waconia Triathlon (Waconia, MN)R
7/13/2013 - Graniteman Clearwater (Clearwater, MN)
7/21/2013 - Heart of the Lakes Triathlon (Annandale, MN)R
7/28/2013 - Chisago Lakes Sprint Triathlon (Chisago Lakes, MN)R
8/2/2013 - Graniteman Big Lake (Big Lake, MN)
8/24/2013 - Maple Grove Olympic Triathlon (Maple Grove, MN)
8/31/2013 - St. Croix Valley Olympic Triathlon (Hudson, WI)
9/15/2013 - Dousman Duathlon (Dousman, WI)

February 2013 Racing and Training Summary

This Feb was pretty average in terms of total time spent, when compared to previous Febs. 
My swim distance and time continue to grow since the end of 2012. 
I am keeping with the my training goal of increased intensity over last year.  The new Masters group I am in is definitely more intense and the distance keeps up.  I Swim has the intensity workouts, distance workouts, and form workouts.  Hopefully, the change up in types of workouts and coaching will translate to some extra swim speed.  I did a timed 100yd sprint off the blocks for the first time in a long time.  My legs were a little tired from a hard bike and run weekend.  I was able to pull out a 1:06 for the 100.  I was very happy with that. 
I am keeping my run and bike intensity up.  Not really much to say about Feb, except trying to be consistent and keep up my intensity.  Trying to hit those Sunday morning LA Fitness spin classes. 
Through the first two months of 2013 I am on pace to be where I want to be.
Below are my usual monthly summary tables

Comparison of Feb Time Year-To-Year

Totals and Averages Since 2007



Totals for 2013 and Totals Since 2007

 

 

My Training Log for 1/21/13 - 2/10/13

Trying to post the workouts I do every week would be too time consuming, and probably just plain boring.  I try to occasionally post workouts, as an example of what I do to train.  Hopefully, it gives people an idea of what I am doing, they can compare to what they are doing, and/or they can comment and question me.
Depending on the LA Fitness, treadmill is either min/mi or mph.
I would say this is an average of 3 weeks while I am training and not racing, basically Jan - May/June.

Monday 1/21/13 - No workout

Tuesday 1/22/13
Bike - 70 minutes on trainer at home.  35 minute warm-up and then 20 x 30 sec hard/30 sec ez, warm down rest of time.

Wednesday 1/23/13
Swim - 400fr, 200k, 300pull.  2x(4x50 (1-12.5fast\37.5ez, 2-25fast\25ez, 3-37.5fast\12.5ez, 4 AFAP) 100pull), 2x400, 200fast, 4x100 = 2900 yards about 60minutes

Bike - 30 minutes at home on trainer, mostly ez

Thursday 1/24/13
Run - 30 minutes on treadmill at LA Fitness.  5 minute warmup.  3x(2.5% incline at 8:15min/mi for 1 minute, then 1 minute at same pace at 1%incline).  Then 3x(3.5% incline at 8:15min/mi for 1 minute, then 1 minute at same pace at 1% incline).  Then 1 minute at 4.5% incline at 8:15min/mi pace.  Then 5 minutes at 1% incline at 8 min/mi pace.  4x(30 sec at 7min/mi pace, then 30 sec at 8min/mi pace).  Cool down rest of time.

Friday 1/25/13
Strength - 30 minutes at LA Fitness.  3x15 of each, triceps biceps, chest press, seated row, seated dip, back extension, prone ab machine, ball wall squats, and leg lifts).   Then planks, about 20-30 seconds on each side and flat.

Saturday 1/26/13
Run - LA Fitness on treadmill for 40 minutes.  5 min warmup then, 5x(3min at 8MPH, 2min at 7MPH) then 3min at 8.2MPH and 2min at 7MPH, then 3min at 8.5MPH and 2min at 7MPH.  Then warm down.  All at 1% incline.

Sunday 1/27/13
Bike - Spin class at LA Fitness for 69.5 minutes.  Did not track exact workout details.  Alternate between high resistance (50-70rpm), medium (70rpm-90rpm), low (100+rpm). Most work done at high and low and rest done at medium.

Run - At LA Fitness on treadmill, right after spin class, for 12 minutes.  Get on treadmill and run as hard as I can for 10 minutes (average 7:20 min/mi pace). Cool down last 2 minutes.

Week total = 5.695 hours
Swim - 1 hour and 2900 yards
Bike - 2.825 hours
Run - 1.37 hours
Strength - 0.5 hours

Monday 1/28/13
Bike - At home on trainer, for 40 minutes.  20min moderate, 10min increase pace and resistance, 10min increase pace and resistance.

Tuesday 1/29/13
Strength - 30 minutes at LA Fitness.  Kind of max lift workout day, mostly legs.  10, 5, 3, 1 reps, and keep doing 1 rep and increase weight until I cannot lift anymore.  Leg press, leg curl, seated leg curl, leg extension, seated ab machine, back extension, seated row, seated dips

Wednesday 1/30/13
Swim - 5x200(fr, k, drill, pull). 2x(100( 50k twist, 25overkick, 25swim), 4x50(1ez k, 2 75%, 3 85%, 4 all out), 250 pull). 3x100k, 150swim, 3x50 kick on back, 100 swim = 2800 yards and 60 minutes.

Thursday 1/31/13
Run - 35 minutes on treadmill at LA Fitness.  1% incline, 5 min warmup and then run about 28 min at 7:40min/mi or faster, then cool down last 2 min.  Did this workout around lunch time

Bike - At home on trainer.  Low resistance for 25 minutes at a steady pace.

Friday 2/1/13 - No workout

Saturday 2/2/13
Run - 45 minutes at LA Fitness on treadmill.  First 15 minutes warmup to 7.2mph at 1% incline.  5x increased incline (1-3 at 2.5% and 4-5 at 3.5%) for 1 minute then 1 minute at 1%, all at 7.2mph.  Then 1% at 7.2mph until 30minute mark.  Then 5x(30 sec at 8.5mph and 30sec at 7.2mph), then at about 39:30 mark, 0.1 mile at 7.7mph, 0.1 mile 8.2mph, 0.1 mile at 8.6mph, then cool down last 2 minutes.

Sunday 2/3/13

Bike - Spin class at LA Fitness for 64 minutes.  Did not track exact workout details.  Alternate between high resistance (50-70rpm), medium (70rpm-90rpm), low (100+rpm). Most work done at high and low and rest done at medium.

Week total = 4.98 hours

Swim - 1 hour and 2800 yards

Bike - 2.15 hours

Run - 1.33 hours

Strength - 0.5 hours

Monday 2/4/13
Swim - 800fr, 2x25 alt side k, 2x50(3 stroke, 5k), 2x50(fingertip catchup), 2x25 sit kick, 200 (overkick odd lengths), 6x50k fins and board, 400 (increase k every 100), 2x150pull@2:30, 2x100pull@1:45,  4x100@0:50 = 2800 yards and about 60 minutes

Bike - At home on trainer for about 25 minutes at steady moderate, sometimes harder, pace.

Tuesday 2/5/14
Bike - At home on trainer for 60 minutes.  15 minute warmup.  Then 30x 30 sec hard and 30 sec ez.  Then warm down rest of time.

Wednesday 2/6/14
Swim - 400fr, 2x25 rotate dr, 2x25 zipper, 150pull, 2x50 board wag, 100pull, 6x25dr, 100pull, 2x150(75fr, 50back, 25br and 25fr, 75back, 50br), 4x125(2pull and 2k), 3x300 (in ~4:58 out at 5:30) = 2700 yards in about 60 minutes

Thursday 2/7/13
Strength - At LA Fitness for about 25 minutes.  3x15 (bicep, tricep, chest press, seated row, lats, crunch machine, back extension, raised leg lifts)

Run - At LA Fitness on treadmill, immediately after strength, for 20.5minutes.  5min warmup to ~8:30min/mi.  13 minutes at about 7:30min/mi, faster than 7min/mi for 0.2mi.  Then cool down

Friday 2/8/13
Swim - 300fr, 200k fins, 300pull, 200dr, 300(every 4th nf), 4x(50k, 2x25sprint, 100pull), 4x50k (25d, 25fr), 4x(2x25 dr/fr) = 2700 yards for about 55 minutes.

Saturday 2/9/13
Run - At LA Fitness on treadmill for 45 minutes.  25min warmup, speed from 6mph - 7.2mph.  Then speed 5x(30sec at 8mph and 30sec at 7.5mph), then 5min at 7.5mph, then 5x(30sec at 8.1mph and 30sec at 7.5mph), then 4min at 7.5mph, then 1min at 8.3mph.

Sunday 2/10/13
Bike - At home on trainer for 30minutes.  Steady moderate.

Week total = 6.26 hours

Swim - 2.83 hour and 8200 yards

Bike - 1.92 hours

Run - 1.09 hours

Strength - 0.42 hours

January 2013 Racing and Training Summary

Intensity.  I have definitely increased the intensity of my workouts.
Started Masters swimming, only 1-2 days a week, but that will change to 3 days a week in Feb.  The Masters swimming group (I Swim, LLC) I am now is much more intense than the previous.  The warmups are longer, there is typically some drill and technique work, and then an intense workout set.  The coach is much more interactive with the group than the previous Masters swim groups I have been in.  Hopefully, this will up my swim performance, and overall performance.
I have been going to the LA Fitness Sunday morning spin classes and they are pretty intense.  I think this has been a good workout to start doing. The class is about 55 minutes, but with warm-up I usually get an hour+ workout in.  During the week I do additional cycling at home, on trainer.  Intensity depends on how I am feeling.  Some times it is a 20-35 min easy to moderate spin, some times it is a 30-60 minute moderate spin with some intervals.  Intervals go anywhere from 30sec to a couple minutes.
My runs have been entirely treadmill.  I know, boring, but actually not that bad.  Usually I am doing a run during the week that is about 30 minutes, with either speed or steep incline intervals.  Then a Saturday run that is 40-60 minutes of more steady pace, but with some type of speed interval built into it.  I am feeling pretty good about my run at this point.
I have continued to do about a half hour of strength work a week.  Alternating between upper and lower body, and always doing back and abs. 
Total time for the last 3 years is pretty consistent. Swim is down, but if you look at my year-to-year, I am swimming more in less time.  5.7 hours in 2010 was 15400.  In 2012, 5.87 is 16,700.  I would say my swim intensity is higher than previous years.   Bike is up from last year, and about the same as 2011.  Run is down a little from last year, but I would say my intensity is better.  The last two years I have had the advantage of working out at OHP.  I do not have that anymore, so it is a little more challenging to get the workouts in, at times.


Comparison of January Training From Year-to-Year

Totals and Averages Since 2007

YTD Totals and Totals Since 2007