Tag Archives: swimming

Weekly Training Update or, why running on a treadmill without socks is a bad idea.

03.March.2013-09.March.2013

Swim – 6015 yds/1:40

Bike – 169.07 miles/8:30

Run – 28.60 miles/3:30

Total time: 13:40

As you can see, my swim is continued to fall in volume last week.  I listened to my body and decided to ease off just a little bit last week so I didn’t burn myself completely out in this early phase of training.  Running is continuing to progress nicely and I’m starting to be able to sustain threshold at a much quicker pace.  As a tip: Don’t run 10 miles on a treadmill without socks, I have the blister to prove this is a poor choice.  My bike legs are coming in quite well and things are continuing to feel better with each ride.  My 2×20′ workout went quite well on Tuesday and it gave me some motivation to work harder to increase my outputs.  Also, I finally purchased a video from “the sufferfest” to help with my bike workout structure and it was a great decision.  On Saturday I trained along to the “Blender” video and it completely whipped me.  I highly recommend this series for anyone with a penchant for pain!  The graphic below is from this workout.

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There are some serious spikes in speed and heart rate there for your own interpretive devices.  I’m starting to get things moving and I can’t WAIT to get outside.

It’s also been an extremely exciting weekend for Alex and myself.  We went and checked out an apartment together and filled out an application to rent it!  It’s going to be a very busy next couple months as we prepare to move on May 1st into our new apartment (pending the application is approved).  We will probably become frequenters of Sebastian Joe’s Ice Cream this summer as the new place is within a couple blocks of the shop.

This week it’s back to the higher volume and intensity after a light week.  I’m going to push back up to 12,000 yds swimming, 175 miles biking and 35 miles running.  It’s going to be a blast, trust me.

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This Week in the Life of Stad (Training Update)

25.February.2013-03.March.2013

Swim – 10390 yds/2:55

Bike – 164.54 miles/8:06

Run – 31.88 miles/4:03

Total time: 15:04

From the above summary, you will notice a bit of a drop off in swim time and distance this week from last week.  Simply put, I felt a bit “swimmed-out” and wanted to add in some more running distance versus the previous week.  I think it paid some dividends to my training and I’ll probably follow this pattern in the coming weeks.  I also missed one entire swim workout last week because work ramped up with a couple of project deadlines.  Generally speaking, I’m feeling pretty good about all of my training goals to this point.  I’m starting to lose some of my “freshness” so I may adjust the coming week’s schedule to let me recover a little bit instead of constantly pushing the hours, intensity and volume higher.  My key workout from last week was a really strong interval set from Tuesday morning.  It was a simple 5′ on 1′ off set with the pace turning up each time I ran.  The data is below for your technical consumption.

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So, that was fun.  The bike is feeling pretty good as well.  I’m still feeling strong and feeling stronger with each session.  I have a 2×20′ set planned for this week that I’ll probably talk about in my next update.  I anticipate you’ll be waiting with baited breath!

I also received my race kit for the season, this week!  It’s pretty awesome and I will probably stand out from the crowd.  K-Swiss has done very well for me this season in the gear department!  I will look like the Luxembourg national flag on race day with my color scheme.  Brilliant blue and fiery red are the “official” colors via K-Swiss.  I can’t wait to see how they look on the race course (battling for last place, of course).

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Training Progress and Update

Greetings all.  I’ve been working on rehabbing my ankle for the past couple weeks since I stopped my 100 days of running.  This has given me a really great chance to work on my swimming.  I have been swimming 4x per week the past couple weeks and am planning on continuing to do such until mid-February.

After my swim focus I’ll jump into a two-month long bicycle focus to build my legs back up for the coming season.  I will be getting Cera (my faithful TT steed) back sometime in early February from the spa and we will have to reunite.  I have a brand spankin’ new saddle from Prologo that I can’t wait to try out as well!

My running is going to come back quickly, I believe.  I ran 3x last week and started to feel better and generally without pain.  I ran 2 five milers and a fast 10k on Saturday (data below).  I’m going to continue running 3-4x per week between 4 and 8 miles per run to try and keep my base that I built over the 76 (nee 100) days of running.  I’m also really looking forward to getting my new gear for the season.  I have 4 pairs of K-Swiss running shoes on the way as I type this: two pairs of Blade-Light Run NPs, one pair of Blade-Light runs and one pair of Blade-Max Glides.

I was also fortunate enough to have a little featurette written up about me over at minnesotatrinews.com (http://minnesotatrinews.com/index.php?option=com_content&view=article&id=1541:cody-stadler&catid=40:latest-features&Itemid=53#comments).  So swing on over there and check it out and give them some traffic, they’re really awesome people.

I’ll do my best to keep you all informed of my progress with training as this awfully cold part of the year continues.  Until then, Cheers!

19. January. 2013 10k Test

Check out that perfect increase in pace over the whole run!

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3 Spoons Full of Story

For a Plant-Powered Body, Spirit, and Mind

Next Level Fitness

We gain strength, courage, and confidence by each experience in which we stop to look fear in the face

Devon Palmer

Pro Triathlete and Triathlon Coach