Tune-Up Time

Another low key weekend is in the books. With the Thanksgiving holiday and traveling for 4 days, it was the perfect opportunity to drop the bike off at the shop for a tune-up before the heavy winter training begins for the 2012 race season! This was my longest stretch off the bike this year but it allowed for a little more running.

My running right now has not been fast but based mostly on putting some time on my feet. I think I have been averaging 7:00-7:15 per mile for most of my running. This past weekend I did exceed my goal for the month of November and will have to set a much higher goal for December. This month will also be my lowest mileage on the bike all year. I believe I will end up with around 750 miles for the month but it has been a good break for the legs. My goal in December will be to still have a few days off the bike but not like November but also get the mileage back over 800.

New Training Totals
Week - 4 rides/ 124 miles/ 5hours 27 minutes/ 22.7mph
4 runs/ 31 miles/ 3hours 43minutes/ 7:11 per mile
November - 20 rides/ 631 miles/ 27hours 23minutes/ 23.0mph
13 runs/ 72 miles/ 8hours 29minutes/ 7:04 per mile
2012 - 330 rides/ 11,524 miles/ 21.7mph

Goals for this week
5-6 rides/ 175-200 miles/ 7-8 hours
3-4 runs/ 18-24 miles
2 lifts

It is also hard to believe the first indoor track & field meet is next saturday and in a few weeks the first semester will be over. This year has been flying by for the most part. Before you know it, i will have to starting really thinking serious about the 2012 race calendar......Ugh!!!!

TdO'12! Fitness level will be through the roof in '12!

Pancake!

Pancakes......and I am not talking about the food but the running in Oshkosh. Just got back from Oshkosh, WI and the NCAA Division III Cross-Country National Championships. UW-Oshkosh was the host and did a great job with the course. It was a very spectator friendly course. It was also one the flattest course I have seen in my years of coaching at Susquehanna University. Ian polished of a great career with his highest finish at nationals and a new personal best. He finished the 8K course in 25:12 setting and new best by 17 seconds and finishing 94th after finishing 143 in 2010. We did see a lot of bike/running paths but they looked flat and monotonous for miles on miles. There were not even some decent rollers to break things up or even some winding to the trails....just straight and flat as far as the eyes can see....UGH!!

This trip also marked the longest stretch I have had off the bike. I was not on the bike for three days but did get some good quality running. I actually got a bit more running than I thought I was going to get. It made for a very good week of training in this transition phase. With the holiday travel ahead, this coming week can be very similar to this past weekend. This week I managed 4 rides and 6 days running. That is the first time in a while that my days running outnumbered by days biking.

New training totals:
Week -4 rides/ 120 miles/ 5hours 16minutes/ 22.70mph
6 runs/ 29 miles/ 3hours 21minutes/ 7:16 per mile
November - 16 rides/ 507 miles/ 21hours 55minutes/ 23.10
9 runs/ 41 miles/ 4hours 46minutes/ 7:12 per mile
2011 - 326 rides/ 11,400 miles/ 529hours 59minutes/ 21.5mph

Goals this week
4 rides/ 120-130 miles/5-6.5 hours
5 runs/ 30 miles

Looking forward to a nice week of some more running and a little down time from coaching as we have no official practice this week. I still need to get the groups their workouts for the week tomorrow.

TdO '12 - my fitness will be through the roof!!

Transition To 2012 Started

Well, it is pretty much set that there will be no more races for 2011. It is kind of disappointing that I was not able to race as much as I had wanted but I cannot control every stupid car driver out there. I have been having a great year of training on the bike and I am pleasantly surprised how much biking I have been able to accomplish. It is amazing how much better my muscles feel after taking the year off from running. The only issue I have had has been the occasional lower back problems from the accident. I am still seeing the chiropractor twice a week for those issues.

Now, my training focus is on maintenance and keeping the high level of aerobic fitness I was able to build up over the year. I am looking to execute any specific workouts but focus on some easy to moderate aerobic biking and running (yes running). I am making an effort to get back into a little running to keep things fresh and have set a goal more mileage for the month of November. I have also started back on a solid weight training schedule.

New Training Totals
Week - 6 rides/ 196 miles/ 8hours 25 minutes/ 23.3mph
3 runs/ 12miles/ 1hour 25minutes/7:05 per mile
November - 12 rides/ 387miles/ 16hours 38minutes/23.3mph
Year - 322 rides/ 11,280miles/ 524hours 43minutes/ 21.8mph

Goals for this week
4 rides - 130-40 miles - 5-6 hours (NCAA XC National Champions - I will be in Wisconsin for 3 days)
4 runs - 15-20 miles - 1hour 40-45 minutes
2 lifts

Still tempted to get back into triathlons but I am not overly excited about getting back into the pool yet.

TdO 12........setting up to be truly and epic event

OVER 500 & 11,000

What does over 500 and 11,000 mean? I am now over 500 hours in the saddle for the year and over 11,000 miles of cycling. To be exact after this past week I am now at 516 hours and 18 minutes and 11, 084 miles of cycling since January 1st. To be honest, I did not think I would be hitting these numbers just into November. I was pretty sure these numbers would be closer to my end of the year totals. It kind of me wondering, how do I top these totals in 2012 especially given I basically still have two months of the year remaining.

Obviously, the numbers will not be as crazy over the next two months as I am now officially in a transition phase to recover from the year and get ready for 2012. It is also a time to get back into some running and get the weight training going on a regular basis. It is also a time to figure racing plans for 2012. With the crash earlier in the year and the crazy cross-country schedule and now track & field schedule starting up, the cyclo-cross will have to wait till 2012.

This week's training was alright. Getting over this cough and congestion, I spent the week on the indoor trainer. I figure since in a transition phase it would be better to be safe and get myself healthy. I was not able to get any running days or weight training days so I could get rest and get healthy. Now that I am feeling better the past two days, I will be hoping to get running and weight training done this week.

New training totals:
Week - 7 rides/ 224 miles/ 9hours 38 minutes/ 23.2mph/ 135bpm
November - 6 rides/ 191miles/ 8hours 13minutes/23.2mph/ 133bpm
Year - 316 rides/ 11,084miles/ 516hours 18minutes/ 21.5mph

This week's goals:
6 rides (NCAA Mideast Regional Meet Saturday)/ 195-205 miles/ 8.5-9 hours
3 runs for 10-12 miles
2 days weight training

November Goals:
800-850 miles on the bike/ 45-50 miles running

Td0 '12 - Time for Eddie to start planning!