Archive for November, 2010

Week 5 Workout

Posted in Workouts on November 29, 2010 by eeodim

Mon:

Off

Tues:

Bike – 2 x 12′ (4′) @ 95-100%/Z4/Hard. Remainder of time at 80-85%/Z3/Mod-Hard (60′ total)

Run – 15′ @ EP/Z1/Easy (20′ total)

Wed:

Run – 2 x 1/2 mile (3′), 1 x 1 mile @ TP/Z4/Hard (45′ total)

Thurs:

Bike – 3 x 8′ (2′) @ 95-100%/Z4/Hard. Remainder of time at 80-85%/Z3/Mod-Hard (60′ total)

Fri:

Off

Sat:

Bike – 3 x 10′ (4′) @ 95-100%/Z4/Hard. Then 2 x 15′ (2′) @ 80-85%/Z3/Mod-Hard (75′ total)

Run – Brick run, as MP/Z2/Steady out, HMP/Z3/Mod-Hard back (20′ total)

Sun:

Run – 2 x 1/2 mile (3′), 2 x 1 mile (5′) all @ TP/Z4/Hard. Remainder of run is how you feel, but try to accumulate more HMP/Z3/Mod-Hard time (60′ total)

————————————————————

Acronyms

‘ – mins

(x’) = anything in parentheses is the rest interval. Just ride/run easy for x minutes or seconds.

2 x 1 – An interval set of 1 mile done twice. Often shown with a rest interval in parenthesis afterwards as in 2 x 1 (4′).

run zones:  z4, z3, z2, z1 = 7:12, 7:22, 7:40, and 8:57 min / mile paces

bike zones: z4 = 142-147 HR, z3 = 135-141 HR

MS – Main set

HMP – Half Marathon Pace

MP – Marathon Pace

TP – Threshold Pace

EP – Easy Pace

11.28.10

Posted in Workouts on November 29, 2010 by eeodim

Bike 70 mins – 2 x 12′ (4′) @ 95-100%/Z4/Hard Then 2 x 15′ (2′) @ 80-85%/Z3/Mod-Hard

Stats: bike computer still isn’t working

Garmin Data (workout done inside, so only heart rate data is accurate)

————

Run 16 mins – Brick run, as MP/Z2/Steady out, HMP/Z3/Mod-Hard back

Stats: 2.16 miles

Garmin Data (workout done inside, so only heart rate data is accurate)

————————————————————

Acronyms

‘ – mins

(x’) = anything in parentheses is the rest interval. Just ride/run easy for x minutes or seconds.

2 x 1 – An interval set of 1 mile done twice. Often shown with a rest interval in parenthesis afterwards as in 2 x 1 (4′).

run zones:  z4, z3, z2, z1 = 7:12, 7:22, 7:40, and 8:57 min / mile paces

bike zones: z4 = 142-147 HR, z3 = 135-141 HR

MS – Main set

HMP – Half Marathon Pace

MP – Marathon Pace

TP – Threshold Pace

EP – Easy Pace

Westfield 5 Mile Turkey Trot

Posted in Races on November 29, 2010 by eeodim

Amid the overwhelming helpings of turkey, stuffing, macaroni ‘n cheese, sweet potatoes, and apple pie I decided that I had to get out for a local Turkey Trot over Thanksgiving weekend.  This was my first race over a 5K distance aside from the NYC Tri last year which was 6.2 miles.  I was pretty happy with my results:

Time: 34:52 (6:58 min / mile pace) over 5 miles

Garmin Data

Place: 8/48 (30-34 yr old men),  58/456 (all men),  71/843 (total participants)

Race Results

Some observations:

* I love my Garmin Forerunner watch/HR monitor.  I was able to stick to my pace over the course of the race without feeling like I overexerted myself too early and feeling winded at the end.

* I felt like I was on a high when passing people in miles 4 and 5.  They were the same people who passed me in miles 1 and 2.

* I was able to run without listening to any music and I felt fine.  During the Fanwood 5K I felt like I was breathing loud enough to scare those within 50 yards of me  – this time I felt controlled and had a nice tempo to my breathing.

* I like running in races as opposed to running by myself.  It’s motivating to see others ahead of you who you know you can pass.

All in all it was a good day to race.  My readjusted short term goal is to maintain a sub 7 min / mile pace for any races 5 miles and under from here on out.  The long term target is to reduce the 7 min/mile pace to 6:45.

11.25.10

Posted in Workouts on November 25, 2010 by eeodim

After my 6.55 mile run this morning I decided to go ahead and do my regularly schedule workout for today.  After all, the more work I put in earlier in the morning the more food I figured I was able to eat later on in the afternoon.

Bike 50 mins – MS: 2 x 12′ (4′) @ 95-100%/Z4/Hard. Remainder of time at 80-85%/Z3/Mod-Hard

Stats: bike computer still isn’t working

Garmin Data (workout done inside, so only heart rate data is accurate)

————————————————————

Acronyms

‘ – mins

(x’) = anything in parentheses is the rest interval. Just ride/run easy for x minutes or seconds.

2 x 1 – An interval set of 1 mile done twice. Often shown with a rest interval in parenthesis afterwards as in 2 x 1 (4′).

z4, z3 =142-147 HR and 135-141 HR respectively

MS – Main set

 


Marathon Relay “Gobble Gobble” Challenge

Posted in Races on November 25, 2010 by eeodim

Thanksgiving is probably my favorite holiday.  I get to spend quality time with the family, eat great food, watch some football, take a nap, and then eat some more of wifey’s great cooking.  Not sure how you can top that.  This year I added another component to my daily festivities by agreeing to join three friends in a relay marathon race competing against other teams across the country.  Each of us will run 1/4 of the 26.2 mile marathon distance (6.55 miles each) and then add up our times.

My goal was to run between a 7:12 and 7:22 min per mile pace or in between my TP (threshold pace) and HMP (half-marathon pace) respectively.  I ended up finishing spot on coming in at 7:21 for a total time of 48:13.  I have to admit I felt pretty good for the entirety of the run.  I didn’t feel out of breath and my legs were strong.  The only hinderance was this nagging pain in my right foot.  I’m not sure if it’s the shoes or maybe a cramp that I just couldn’t shake.  Regardless, it was a good start to the day.

Stats:  6.55 miles, 48:13 total time, 7:21 avg min/mile, 183 avg HR, 196 max HR

Garmin Data

11.24.10

Posted in Workouts on November 24, 2010 by eeodim

Sloppy workout tonight.  I was supposed to run for 45 mins total with my main set only consisting of running 2 miles at 7:12 min pace.  The remaining time was to be used during my warm up, cool down, and whatever else I decided to mix in.  I had a sharp pain in my right foot right from the get-go — similar to when you tie your shoes to tight or even a bad cramp in your foot.  As weird as it sounds I wanted to run through the pain just to see what it feels like.  I could have hopped of the treadmill for a second and stretched out the cramp or loosened the shoe, but I wanted to feel if I could mentally get through the pain.  I was able to plod through the uncomfortableness for 20 mins, but I was looking forward a 45 min run tonight.

The short workout was probably for the best as I plan to hit it hard tomorrow morning.  Three other guys and I have decided to compete in a virtual marathon by each running 1/4 of the total 26.2 mile distance  (6.55 miles).  Each of us plan to run our allotted portion at some point tomorrow.  We’ll add our times up and pit them against other four person teams across the country.  I’m actually a bit anxious to see if my stamina has improved in the past 3+ weeks.  The last extended run of any kind was a 5K race I did in late October.  If I still have enough gas in the tank I plan to put in 60 mins on the bike as well.  I figure the harder I work in the morning the more I’ll be able to rationalize stuffing myself with turkey later in the afternoon.

 

Run 20 mins – MS: 2 x 1 mile (2′) @ TP/Z4/Hard

Stats: 2.5 miles, 160 avg HR, 174 max HR

Garmin Data

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Acronyms

‘ – mins

(x’) = anything in parentheses is the rest interval. Just ride/run easy for x minutes or seconds.

2 x 1 – An interval set of 1 mile done twice. Often shown with a rest interval in parenthesis afterwards as in 2 x 1 (4′).

z4 = 7:12 min / mile pace

MS – Main set

TP – Half Marathon Pace

HR – Heart Rate

 

 

O is for “Odim”

Posted in Happy Thoughts Library on November 23, 2010 by eeodim

Every year my extended family on my father’s side get together for a week or so for a family reunion.  Next summer will be the 25th year we’ve done so.  Each year we inevitably walk away with two things: good memories and a T-shirt.  This past year we spent a few days in Plymouth, MA, the site of where Plymouth Rock sits, so our shirts this year (as seen above) read “Odim’s Rock” on the back.

The main purpose of racing Ironman Louisville is and  always will be to raise money for ResearveAid, but I have to say though that I’ll be looking forward to representing the Odim name well.  Pride is a powerful force.  After all, Odim’s do rock.