Category Archives: Joe Friel

Road To Galveston Week 3 Recap

Week 3 was a recovery week; a week of highs and lows, a week of regrouping, a week to rethink some of my plans. I know where I would like to go, and I believe it is even achievable but, that doesn’t mean that I can jump ahead of where my current physical fitness level. I also can’t neglect the fact that I have some deficiencies skills and technique. That could sound a bit on the negative side but it is all balanced with the fact that I am a guy that has over the last few years came from deep in the couch to where I am now. A chain-smoking, junk food eating overweight 40 something year old guy that was weighing in at 240 pounds. That is not who or what I am today. I am down to 209 pounds and love my life today!

So let’s get on with the recap.

The swim part was made up of 3 workouts. The two shorter workouts were mostly used to try to get my breathing down, and I made some progress with those workouts. I actually have started to believe I will eventually learn to swim and breathe right. I’m telling you, the level I am starting out at is remedial at best, so while some might be discouraged if they were at my level, for the most part I am not. The progress was good enough to encourage me to keep going. Now the 2400y workout today didn’t really go well at all. I plodded through the distance but it sucked. After doing some reading on a new blog I am following, waterbloggedtriathlete.com, I think I will look a little more seriously into finding a coach. There are 3 options that I am thinking about; local triathlete that’s a top-notch swimmer, a local masters swim coach, or maybe a workshop in Houston doing Total Immersion training with Third Coast Training. It all just depends on time availability and cash.

This week there were just two running workouts. The first was a very slow and easy zone 1 run for 45 minutes. The plan encouraged me to do it alone because it would be so painfully slow it might seem embarrassing. That’s sort of funny to think of how slow it would have to be to embarrass me! I mean, I am slow to begin with! Just how slow would that have to be? At any rate I ‘slogged’ thru it and felt good about it actually. The second run was to be done to measure and evaluate my progress during the next recovery week. I had to back track though, I needed to use this workout to get a good LTHR for both running and biking. I had been using that 220 – age deal and was reading about how counter productive that can be so I use my evaluation to do a LTHR test. I did that and found my LTHR to be 166 on the run. After doing the test I went ahead and finished out the hour. I think his will give me a better bench mark to work with now.

Cycling was about the same as running this week. I did two different cycling workouts. The first one was to be a one hour ride in zones 1 and 2, mostly 1. I just used the old zone charts that I had been using the last year or so. It was a windy day but I churned through it anyway and enjoyed being out at the lake. I really love riding at Lake Hefner, it just feels good to be out there with a bunch of people all smiling and doing something positive. It just seems to me like people who exercise are just happier people! The second workout was to be an evaluation workout, much like the run. I used that time to get a good fix on my cycling LTHR too. My cycling LTHR was 169, in Friel’s book he explained that the run and cycle would not be the same, and they weren’t. So now I will have a good bench mark to work with here too.

There were a couple of weight workouts too that were pretty uneventful. Nothing good, nothing bad to report. The main thing is that I got it done.

So as a whole I feel good about the week. I managed to get all my workouts completed, even if some had to be altered. I also think getting some good working LTHR benchmarks was a good thing this week. So I am pleased with the progress. For a guy that was never really all that athletic, I think I have made some good progress and feel pretty damn good about it. After watching some of my friends hobble around from injuries during their high school days, I sometimes think it might have been a blessing to not have been all that athletic when I was younger. At least I can still walk and get around fairly well today. I am blessed with the health I have and for that I am grateful!

Tunes for tonight will be Robert Palmer with Power Station, remember this one?

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Filed under Abundance, body, cycliing, Cycling, cyclist, Determination, Edmond, Fitness, Galveston, Gratitude, Joe Friel, Lake Hefner, Life, Lonestar 70.3, Memorial Hermann 70.3 Texas, Music, Now, Oklahoma, Oklahoma City, Power Station, Robert Palmer, Running, Slow Fat Triathlete, Swimming, Total Immersion, TrainingPeaks, triathlete, Triathlon

Learning On The Fly

As part of the plan that I have downloaded from Joe Friel, today was to be a testing day on my bike. When I was looking at how I was to do that I realised that, I needed to get a good LTHR to set up my zones the way they set them up in The Triathletes Training Bible.So instead of doing the workout in the plan I did a workout to get my LTHR so I can set up my zones in the same fashion that they call to use them. It was interesting to see the differences in the zones when doing it this way. There wasn’t alot of higher end differences, but zone 2 gave me a wider and higher range for my heart rate. Becky helped my by recording my times and heart rate at each half mile as I increased my mph on each ‘lap’. So my LTHR turned out to be 169, a one point lowering than last year. After finishing the testing part I finished out the hour in a zone 2 finish.

I really want a CylceOps G3 power meter hub, but they just are so damned expensive! I had an idea of how to shuffle a few funds $$$ around to do it, but I am just not so sure I should. What I need to do is sell this damn set of D.W. drums and use that money! If ya know anyone that is looking for a good deal on a great drum kit, let me know. Hey Steve Schlegel, you ought to take up the drums dude! I got a deal for ya!!!!!

Gotta go with the all time greatest drum solo!

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Road To Galveston Week 2 Recap

What a week! This week my schedule consisted of: swim 3, bike 2, run 4 and strength 2. It was a rocky week at times. i got off to a bad start when I didn’t get my weight workout done on Monday and had to play “catch up” all week-long. I had thought that Friday was going to be an easy day to shuffle in the lost workout but I had not noticed that this week there were 11 workouts instead of 10 like last week. That made the “catch up” a little tricky. Then if starting off in the hole wasn’t enough, it rained almost all day Saturday. I had to shuffle around my Saturday and Sunday workouts and ended up doing my long run on Sunday morning and my long ride on Sunday afternoon. Fortunately it all came together, with a little prodding and encouragement by my wife!

Swimming was pretty good this week. On my two shorter distance swims during the week I made some good progress in my technique. I was about to put some fairly good distances together with my head down and breathing the way I need to. It was a first to get the lengths that I did. So that was a big positive on the week! I am still looking into getting a swimming coach, just having trouble finding one in Oklahoma City that fits with what I need to do. There are people who are great swim coaches for “real” swimmers and triathletes, but that’s not what I am. I need some remedial help. I still struggle with the whole water issue. My friends and family all know that I was a guy that didn’t even learn to dive until I was in my mid 20’s and that the earliest memory I have was sinking to the bottom of the pool at 3 years old. My Saturday swim was the longest that I have ever done, 2149 meters. I was in a bad mood and I didn’t even try to worry about form or anything, I just wanted to get it the done. So get it done I did. So all in all, I was pleased with the swim week.

Biking was fun this week! There were only two workouts: one on the trainers doing “isolated leg exercises” and the other a nice 1-1/2 hour zone1-2 ride that I did at Lake Hefner on Sunday. The trainer exercises are kinda tedious, but it reminds me of doing hills. So I figure somewhere down the line it will help me build some strength. Now the Sunday ride was awesome, the weather was the best possible. Nice sunny day in the 70’s with a good breeze out of the north. You just couldn’t have asked for a better day to be at the lake on the bike. The atmosphere was excellent too, all kinds of people out getting exercise on the trails. People in nature getting exercise are just a happier people than most. They smile more! One thing that really made the ride enjoyable was staying focused on “enjoying this ride” doing my best to block out any “goals” or stuff like that. When my mind started to wonder I would just say a little prayer and try to focus back on the ride at hand.

Running this week came around too. I had started to build up some descent distances towards the end of August but then when I had to get a problem on my foot looked at, I slacked off and didn’t run for a good 3-4 weeks. I really lost some of my momentum, as far as distance goes. One benefit from the rest is my knees seemed to get some needed re-coup time. They were pretty tender from jumping up the distance a to aggressively. So while I am having to back track a little on distance, I am doing it with a pretty fresh feeling pair of knee’s now. I did a 1:20(hour and twenty-minute) run today. On my last two “distance” runs I have gotten back into that “sweet spot” at about 2 miles where my breathing cadence gets into a good rhythm. So that’s really encouraging. I am still a little nervous about being ready for the Route 66 run in November, but I will just gut it out and make it happen.

Strength workouts were probably the easiest to do. The time flexibility to do these workouts is just so much easier than any of the other workouts. I was pretty pleased with my progress too. I am doing the “AA” workout from Joe Friel‘s The Triathlete’s Training Bible. The particular workout is made up of 8 workouts done in a circuit. They are not heavy loaded in weight, but you do 30 reps of each exercise then repeat the exercise 3-4 times. This week I went up a little in my weights on each of the exercises. I felt pretty good about it too. I have never done any weight training before now, so this is a total new deal for me.

This week was a good solid week. My attitude at the end of the week is really strong and positive. My main goal for next week is to get the exercises done! I want to keep up my search for a swim coach and I have been thinking a little more about “power training” for the bike too.

I have a great life and I appreciate that more every day.

Music for this week is a little Outkast doing The Way You Move. Enjoy!!!!


Only 174 Day 2 Hours 52 Minutes to go!!!!!

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Road To Galveston- Week One Recap

What a great week to be starting a training plan for an Ironman event! It’s Kona time, the SuperBowl of triathlon. Talk about an inspirational week to begin. Every 10 minutes there is a new post on my twitter feed from one of the many athletes or support sponsors talking about Kona.When I was at Redman watching my friends compete, it gave me a great feeling and I wanted to be a part of it too. So this was week one of my training.

This week was made up of 10 different workouts, three swimming, three running, two cycling, and two weight training. I promise you, there were a few times this week that I had to really make myself go. I suspect that as I get back in the habit of weekly workouts it will get easier. I took almost a full month off after the Hotter N Hell Hundred at the end of August. I was a little disappointed in some of my run times, I really lost some of what I had gained. The swimming is still a huge issue as far as technique. I powered through and got the distances done, two 1500 meter and one 2000 meter swims. The bike went good, I did an “isolated leg exercise” on the trainer and then a 1-1/2 ride at Hefner. The 1/2 hour of the Hefner ride was all out, so I could get a better fix on my training zones. The last lap was at a snails pace, as close to zone 1 as I could get without falling over. ha! It was really cold and windy that day. The weights were a new thing. The staff at the YMCA in Edmond helped me out and showed me the exercises and machines to get the workout that the Joe Friel AA workout plan prescribed.

So how do I feel about week one? Awesome actually! I mean, it feels really good to have completed the week. Plus, you know how when you are about to do something that you know you shouldn’t do but you are telling yourself “you won’t feel bad about it, this time”, so you do it and then feel like shit? Well the opposite is true about that too. If you do good things for yourself and others, even if at times you don’t want to, you can’t keep that feeling of goodness from coming up either! So I feel really good this evening as I am writing this. The thing about it is it effects every part of your life when you feel good about yourself; family, friendships, work, anything that that you are involved with gets to benifit! Thank you life, thank you all, thank you God.

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