yow - the last three days have been killer but i feel great!
Tues - weights, 7 mile run with 5 x 1000 hard efforts, 17 mile bike
Weds - 27 mile bike with 2 5.6 mile hill TT, 9 mile run with 10 x 800
Thurs - 5 mile run with 3 mile tempo, bike 18 miles with first 10 hard
3 days = 21 miles running with speed work every day, 62 miles bike with speed on 2 days
This has all been around work so it has been tough be will a huge benefit in 4 weeks in Richmond - no wonder I have been needing some caffeine to get through the day
Thursday, March 26, 2009
Wednesday, March 25, 2009
New exciting opportunity
we have a new opportunity at Team Hendryx - we will be working with the Lake County Police Athletic League. PAL has a bunch of athletes that participate in tris, or just biking, swimming and/or running. They approached Coach Sean and asked him if we would be willing to volunteer our time to help the athletes have fun and improve.
This will be an awesome chance for us to get to know some great kids and to help them meet their athletic goals - we are honored to be asked to participate. We will be working with the kids a couple times a month and providing them with workouts.
The athletes will be participating in races throughout the summer - look for them on the podium!
This will be an awesome chance for us to get to know some great kids and to help them meet their athletic goals - we are honored to be asked to participate. We will be working with the kids a couple times a month and providing them with workouts.
The athletes will be participating in races throughout the summer - look for them on the podium!
Training
there are 4 training weeks left until Du Nats and it is time to step it up a bit. I still need to develop some more bike speed and power so I can hang with the front guys on the bike and try to pass them at the end on the run.
yesterday I worked on run speed again - with a 5 x 1000 workout. I did this workout on the trail because I could not find a vacant track at 1:00p. I had to estimate 1000 meters because the trail is only marked at quarter miles. I ran all 5 intervals in 3:30 - the 800s were all 2:46-2:50. In all I ran a 5k in 17:30 - which I am pretty happy with.
The workout was made a little tougher because of the wind and the fact that I did a weight sessions in the morning.
Today will be a 30 mile bike in the rollers of Clermont and then off to another track session - this one will be with a client. It is his last 800 session before he attempts to qualify for Boston. We will be running 10 x 800 in 3:15. it will be fun to pace someone through this workout.
yesterday I worked on run speed again - with a 5 x 1000 workout. I did this workout on the trail because I could not find a vacant track at 1:00p. I had to estimate 1000 meters because the trail is only marked at quarter miles. I ran all 5 intervals in 3:30 - the 800s were all 2:46-2:50. In all I ran a 5k in 17:30 - which I am pretty happy with.
The workout was made a little tougher because of the wind and the fact that I did a weight sessions in the morning.
Today will be a 30 mile bike in the rollers of Clermont and then off to another track session - this one will be with a client. It is his last 800 session before he attempts to qualify for Boston. We will be running 10 x 800 in 3:15. it will be fun to pace someone through this workout.
Monday, March 23, 2009
Training weekend
this weekend was a good weekend for training - perfect weather (maybe a tad windy) and solid mileage.
Saturday started with a 8 mile run at a very comfortable 7:30 pace - Sean and ran with Dan to help him through his 18 mile run. We ran miles 7-14 with him. The run felt great - my HR is finally catching up with my legs. The runs are getting easier.
Sunday was a 35 mile bike with 2 x 5/75 mile TT mixed in. The TT were on Wilson Lake Rd which is a nice new paved road with rollers along the way. The greatest obstacle was the wind - head one way, tail the other.
The TTs went great - maybe reaching a 9 on the "i want to throw up" meter but they were good and fast. we averaged about 25-26 mph for the TTs. After the ride was a 4 mile run with 2 at 10k pace and 2 cruising. The first two miles went by in 6:11 pace then we backed it down to about 7:40 pace to cruise in the last two miles.
All in all a good hard weekend of training - the speed is coming around - just have to keep working on my HR and my bike legs!
5 weeks to Nationals and need some improvement to do well there.
Saturday started with a 8 mile run at a very comfortable 7:30 pace - Sean and ran with Dan to help him through his 18 mile run. We ran miles 7-14 with him. The run felt great - my HR is finally catching up with my legs. The runs are getting easier.
Sunday was a 35 mile bike with 2 x 5/75 mile TT mixed in. The TT were on Wilson Lake Rd which is a nice new paved road with rollers along the way. The greatest obstacle was the wind - head one way, tail the other.
The TTs went great - maybe reaching a 9 on the "i want to throw up" meter but they were good and fast. we averaged about 25-26 mph for the TTs. After the ride was a 4 mile run with 2 at 10k pace and 2 cruising. The first two miles went by in 6:11 pace then we backed it down to about 7:40 pace to cruise in the last two miles.
All in all a good hard weekend of training - the speed is coming around - just have to keep working on my HR and my bike legs!
5 weeks to Nationals and need some improvement to do well there.
Thursday, March 19, 2009
Athlete Profile - what a great story
This is the story of Michelle B
Michelle came to our No Boundaries Training group in January of 08 - Michelle was not a runner but wanted to work up to her first 5k. The No Boundaries group was designed to take someone from couch to 5k in about 12 weeks.
Michelle stuck with the program and got to where she could run 1 mile, then 2 miles, then 3 miles and was able to complete her first 5k in April 2008 in 37 minutes (11:54 pace).
Michelle has been in Team Hendryx running groups ever since then and has continued to improve. Michelle started this season with the goal of running a 10k. She worked hard and was able to run 4 miles, then 5, then 6. Last weekend Michelle competed in the WP 10k and ran the whole 6.2 miles in 1:07 (10:48 pace).
Not only sis Michelle double the distance she was able to run but she was also able to take over 1 minute per mile off her pace.
Way to go Michelle!
Michelle came to our No Boundaries Training group in January of 08 - Michelle was not a runner but wanted to work up to her first 5k. The No Boundaries group was designed to take someone from couch to 5k in about 12 weeks.
Michelle stuck with the program and got to where she could run 1 mile, then 2 miles, then 3 miles and was able to complete her first 5k in April 2008 in 37 minutes (11:54 pace).
Michelle has been in Team Hendryx running groups ever since then and has continued to improve. Michelle started this season with the goal of running a 10k. She worked hard and was able to run 4 miles, then 5, then 6. Last weekend Michelle competed in the WP 10k and ran the whole 6.2 miles in 1:07 (10:48 pace).
Not only sis Michelle double the distance she was able to run but she was also able to take over 1 minute per mile off her pace.
Way to go Michelle!
Monday, March 16, 2009
Results from this weekend
the race results from this weekend were pretty darn good when you consider I have had 2 weeks of structure this year.
2009/ 2008
2.75 mile run 15:38 (5:42) / 16:15
T1 1:02 / :50
22.25 mile bike 1:02:07 (21.5 mph)/ 59:17
T2 :30 / :39
5.5 mile run 33:44 (6:08) / 36:46
Total 1:53:03 / 1:53:48
I struggled a little on the bike as you can see - it took me a while to get my legs under me and get pedaling but I had a faster second lap than first so I can not complain about that.
One more tune up race then Du Nationals
2009/ 2008
2.75 mile run 15:38 (5:42) / 16:15
T1 1:02 / :50
22.25 mile bike 1:02:07 (21.5 mph)/ 59:17
T2 :30 / :39
5.5 mile run 33:44 (6:08) / 36:46
Total 1:53:03 / 1:53:48
I struggled a little on the bike as you can see - it took me a while to get my legs under me and get pedaling but I had a faster second lap than first so I can not complain about that.
One more tune up race then Du Nationals
Moss Park Race / Duathlon Nationals
I raced yesterday at the Moss Park Olympic Duathlon and it went fairly well. I seemed to recover well over night and this morning I decided to take the plunge and enter the Duathlon National Championships and take a shot at the World Championships.
The race this weekend was fun - I did the 2.75 m run/ 22.25 mile bike/ 5.5 mile run in 1:53:00 - about 1 minute faster than any of my times last year. I ended up 4th overall and 1st in my age group. I do not have the splits yet but when I do I will post them along with a race report.
Keep your fingers crossed - it is going to be a fast 6 weeks until the event
The race this weekend was fun - I did the 2.75 m run/ 22.25 mile bike/ 5.5 mile run in 1:53:00 - about 1 minute faster than any of my times last year. I ended up 4th overall and 1st in my age group. I do not have the splits yet but when I do I will post them along with a race report.
Keep your fingers crossed - it is going to be a fast 6 weeks until the event
Friday, March 13, 2009
Need Relay Runners
anyone want to be a part of the Team Hendryx relay team for a race in from Key Largo to Key West - please let me know. Race info is here www.keys100.com - we are looking for 2-3 runners
Wednesday, March 11, 2009
Princess Half
We have over 20 finishers in the Princess Half Marathon this weekend and had 5 Personal Bests set at the race. We also had 5 "princesses" complete their first half marathon!
Congrats to all.
Special shout out to Debbie S - Debbie ran a 1:45:00 at the OUC Half Marathon in December and came to Team Hendryx with a goal of beating her 1:45 time. After chatting with Debbie I set a BIG stretch goal of 1:39 and a secondary stretch at 1:41
Debbie ran a 1:40:53 at the race - bettering her last Half Marathon by almost 5 minutes. She improved by about 21 seconds a mile.
We are looking forward to getting Debbie to kick some butt in the 70.3 race in May.
If you are looking for similar results contact us for details.
Middle School Track
the Middle School Track team continues to amaze me - Meet 3 was Monday night and the kids did not disappoint again.
Everyone improved on their times and placements - take a look at this improvement:
R.R. - Meet 2 800 meter time = 3:41.53, Meet 3 800 meter time 3:20.85 - almost 21 seconds.
This kids are getting strong - I can not wait to have them on my Cross Country squad next year.
Everyone improved on their times and placements - take a look at this improvement:
R.R. - Meet 2 800 meter time = 3:41.53, Meet 3 800 meter time 3:20.85 - almost 21 seconds.
This kids are getting strong - I can not wait to have them on my Cross Country squad next year.
Monday, March 9, 2009
Training week in review
one week ago today I opened my workout log I saw the comments from Coach Sean - "we will just jump right into it and see how it goes" - so we jumped.
This week I was able to do all of my workouts with no pain or discomfort (except for maybe in my lungs at times). I got through 12 workout sessions - 3 weights, 4 bike, 5 runs - I biked about 110 miles and ran 26 miles. Was able to get a good brick in yesterday - 42/4. I am not running as fast as I would like but after 8 weeks off I am please with my training performance.
Unfortunately, I had a small bike crash on Saturday but luckily there was no real damage to my bike or myself. I do have some of the familiar scrapes and bruises and one on my elbow that makes it difficult to ride in the aero position but that is something that will heal with time.
This week will 8 sessions of training leading up to a race on Sunday. I will use this race as a hard training session and not focus as much on time as on getting stronger and faster.
7 weeks to Nationals - we will make a decision after racing this weekend and next and see what we will do - no sense in going all the way to Richmond unless there is a good shot of doing well.
This week I was able to do all of my workouts with no pain or discomfort (except for maybe in my lungs at times). I got through 12 workout sessions - 3 weights, 4 bike, 5 runs - I biked about 110 miles and ran 26 miles. Was able to get a good brick in yesterday - 42/4. I am not running as fast as I would like but after 8 weeks off I am please with my training performance.
Unfortunately, I had a small bike crash on Saturday but luckily there was no real damage to my bike or myself. I do have some of the familiar scrapes and bruises and one on my elbow that makes it difficult to ride in the aero position but that is something that will heal with time.
This week will 8 sessions of training leading up to a race on Sunday. I will use this race as a hard training session and not focus as much on time as on getting stronger and faster.
7 weeks to Nationals - we will make a decision after racing this weekend and next and see what we will do - no sense in going all the way to Richmond unless there is a good shot of doing well.
Friday, March 6, 2009
List Friday - worst teammates
with the release of TO (again) I was thinking that I would never want him on my team and really would not want him on the team I was cheering for to win.
here is my list of worst teammates (major sports)
1.John Rocker - this dude just could not keep his mouth shut
2.Manny Ramirez - great talent but who can forget him tanking it in Boston just to get traded - watch - it will happen in LA if he does not get his way
3.TO - come on - who needs him? in the long run he has not made any team better (sure, he has had bright spots but he can't maintain) - now that he is old and his talent is declining who would want him
4.Isiah Thomas - maybe this one is not fair - great player but an awful owner - let's see - who ruined the Knicks, Pacers and when he bought the CBA he ran it so poorly it went out of business.
5.Ricky Williams - just could not stay away from the hippy lettuce
Here are some honorable mentions - Barry Sanders, Keyshawn Johnson, Latrell Spreewell, Bill Romanowski
here is my list of worst teammates (major sports)
1.John Rocker - this dude just could not keep his mouth shut
2.Manny Ramirez - great talent but who can forget him tanking it in Boston just to get traded - watch - it will happen in LA if he does not get his way
3.TO - come on - who needs him? in the long run he has not made any team better (sure, he has had bright spots but he can't maintain) - now that he is old and his talent is declining who would want him
4.Isiah Thomas - maybe this one is not fair - great player but an awful owner - let's see - who ruined the Knicks, Pacers and when he bought the CBA he ran it so poorly it went out of business.
5.Ricky Williams - just could not stay away from the hippy lettuce
Here are some honorable mentions - Barry Sanders, Keyshawn Johnson, Latrell Spreewell, Bill Romanowski
Love the Track
This week was my first track workout in many moons and I had forgotten how much I enjoy doing track workouts. Before my knee issue I had not done much in the way of track workouts because I was training for long distance stuff and speed is not as important - now that it is a new season and new goals I am back on the track. Wednesday was my first time back on the track and I had a great time - thought my heart might come out of my chest at times, and the times were a little slow, but I still had a great time.
- During my 3 minute hard sessions my 800s were about 2:53 - right on for both sets
- During my 2 minute hard sessions my 400s were about 1:23 - right on for both sets
- During my 1 minute hard sessions my 200s were about :37 - little faster on the last
For some reason I find the track fun and challenging - we have run track sessions of 7-8 miles and I never get bored and always seem to push hard through those sessions. Hopefully over the next several weeks some of my lost speed will come back and I can get those times down to where they used to be.
I have some more speed on the road this weekend then back to the track next week for sessions number 2.
Wednesday, March 4, 2009
what? - from the biggest loser
this has been pointed out in many other blogs around the country and I am not trying to skewer the guy by any means - his accomplishments are awesome and I hope his next marathon is 26.2 miles and not 23 miles - but this type of thinking is just wrong.
You got a lot of flak for the marathon you ran. What went through your head when you were approached to get in the car to finish the race?
Building up to the race, I didn’t think I had a time limit so I was planning on taking my time and doing it between seven and eight hours. But when I got there, the producer told me I had to do it in less than six hours, which was sort of a push in itself. I ran for about the first 13 or 14 miles at that pace and then gradually started slowing down. At mile 17, it was discussed that I was not going to make that time. Honestly, I wish I hadn’t [accepted a three-mile ride from a field producer]. I honestly didn’t think anything of it because I was proud that I accomplished what I accomplished. Because it was my plan to run the full marathon, I went back [later that day with cousin and former Ranch teammate Blaine Cotter] and ran those three miles so in my mind I ran the full 26 miles.
So - he thinks if you go back the next day and run the remainder of the miles you did not do you ran a whole marathon? Come on man - say it like it is - I had a great run and because of show times and producers I was not able to run all 26.2 - I was proud of 23 miles and next time I hope the finish 26.2
You got a lot of flak for the marathon you ran. What went through your head when you were approached to get in the car to finish the race?
Building up to the race, I didn’t think I had a time limit so I was planning on taking my time and doing it between seven and eight hours. But when I got there, the producer told me I had to do it in less than six hours, which was sort of a push in itself. I ran for about the first 13 or 14 miles at that pace and then gradually started slowing down. At mile 17, it was discussed that I was not going to make that time. Honestly, I wish I hadn’t [accepted a three-mile ride from a field producer]. I honestly didn’t think anything of it because I was proud that I accomplished what I accomplished. Because it was my plan to run the full marathon, I went back [later that day with cousin and former Ranch teammate Blaine Cotter] and ran those three miles so in my mind I ran the full 26 miles.
So - he thinks if you go back the next day and run the remainder of the miles you did not do you ran a whole marathon? Come on man - say it like it is - I had a great run and because of show times and producers I was not able to run all 26.2 - I was proud of 23 miles and next time I hope the finish 26.2
This is why we coach!!!
Just wanted to thank both of you for the incredible job you have done with R. over the past several weeks. He is really enjoying running track and was very excited when he came home last night. This has been wonderful for improving his self esteem. Based on our discussion last night, the results you send to Rich/Orangewood should be included in the Athletics Newsletter. R. will really be excited to see his name in the newsletter!
I know that each of you volunteer your time for just a few boys and you should know how much it is appreciated! R. has a great deal of respect for both of you as do Alfredo and I.
Thank you so much for all that you do and know what an incredible impact you have had on very formable 6th grader!
I know that each of you volunteer your time for just a few boys and you should know how much it is appreciated! R. has a great deal of respect for both of you as do Alfredo and I.
Thank you so much for all that you do and know what an incredible impact you have had on very formable 6th grader!
Middle School Track
My middle school track team is progressing well this year. Unfortunately we only have 3 boys on the team so we do not compete well in the team competition but the boys are getting better every meet and becoming much better runners.
We had our second meet on Monday with only 2 boys because of one being sick,the boys ran the 200, 400, 800. Since they are both 6th graders and and at least a foot shorter than most of the runners they are running against the clock and running to improve every week.
the 400 is their best and favorite event and here are the results from the first meet to the 2nd:
N.N. - 1st meet 1:39.47, 2nd meet 1:32.22 - over 7 seconds improvement
R.R. - 1st meet 1:31.03, 2nd meet 1:26.85 - over 4 seconds improvement
I would take a 1:26 for a 400 these days :-)
We have 3 more meets and I would liek to see the boys continue to improve - hopefully I can keep them working out and have them ready for Cross Country next year.
Tuesday, March 3, 2009
Training
training has been going very well - the knee has been responding ok and my capacity for running is improving every day.
Sean and I met this weekend and we are jumping right into Duathlon training - going to step it up and see how the next couple of weeks go. We will then decide on Du Nationals and other races.
Saturday was 40/2
Sunday easy 4
Monday - weights plus 5.5 plus 6 x100 strides
Tuesday - 25 miles
so far so good - the rest of this week and weekend will be a good test to see how everything holds up and how I am feeling after multiple workouts.
Hope to see everyone soon at the race!
Sean and I met this weekend and we are jumping right into Duathlon training - going to step it up and see how the next couple of weeks go. We will then decide on Du Nationals and other races.
Saturday was 40/2
Sunday easy 4
Monday - weights plus 5.5 plus 6 x100 strides
Tuesday - 25 miles
so far so good - the rest of this week and weekend will be a good test to see how everything holds up and how I am feeling after multiple workouts.
Hope to see everyone soon at the race!
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