Age Grouper, Its about every day athletes

awesome weather in dallas for a ironman workout

Cricket Store Online — Wed, 24 Nov 2010 12:05:53 +0000

I guess the story of the day was some awesome weather here in dallas tx for a couple ironman workouts. I went for a swim first up at the gym.

at the gym 1000 yd 00:26

everything went well today with the swim. 1000 yrds is not exactly a challenge for me anymore but did discover my legs are useless. did some kicking drills and pretty much didn’t go anywhere. up to now ive just been using my arms and pretty much just let my legs flop around in the water behind me. But coach natalie tissink had me doing 100 yds of just kicking. i basically went nowhere. I see i will definitely have to work on that from now on.

So the workout was :
200 easy swim / 100 kick ( 3:15 & 3:38 yikes )
12 x 25 swim , rest 10 sec ( 6:12 )
6 x 50 pull buoy, rest 20 ( 5:49 )
2 x 100 mixed drills, i just did 100 crawl and 100 backstroke. ( 1:34 & 1:53 )

Did that in 25 minutes pretty easily, even though my shoulder / biceps were a little tender from yesterdays workout. all good, and then i jumped on my bike for my first coached bike training session.

Here are some pics of the area i was riding and the beautiful weather.

So as you can see i headed out on my bike and the weather was beautiful. its funny to think on saturday morning i was all bundled up in FULL winter riding gear. and on thursday morning it will be our first freeze of the season.

Here is my bike before the ride.

around windhaven area 24.9 mi 01:20 18.7mph pace

everything went great. the given workout was :
warm up / 1 leg drills, 5 x 1 min each side alternating
after WU 3 x 10 min TT ( steady )TT position, big chain ring ( like its ever out of the big chain ring , HA HA )

everything went great, warmed up for about 15/16 minutes and then hit the first 10 min TT. i chose a flat course just to see how it would go.

1st 10 min TT : 3.49 miles (5.58km) ave HR 144 / ave speed 20.9 mph
rest : 5:36min
2nd 10 min TT : 3.51 miles (5.61km) ave HR 140 / ave speed 21 mph
rest : 3.48min
3rd 10 min TT : 3.66 miles (5.85km ) ave HR 147 / ave speed 21.9 mph

and then finished it off with another loop of windhaven which turned out to be another 7.4 miles and finished on 40 km ( 25 miles ) in 1:20:05

everything felt good. my arms got a little tired from being in TT position for so long. As it was a flat ride i was in TT most of the time.

It was an awesome day for a ride , really nice temp, about 70, almost no wind and not a cloud in the sky.

I also took little baby Kiera to the doctor again as weve been unable to shake her sinus infection. Doctor has put her on some stronger antibiotics. Poor liitle girl has been coughing for a while now. We also have some eye drops for her as her eyes are clogging up from it now as well. poor little baby. hope she comes right soon.

Thanksgiving is almost here, mmm cant wait for the pretzel salad and pumpkin cake. Our danish friends Lars and Lene will be joining us as well for their very first thanksgiving.

Ironman training , lets begin

Cricket Store Online — Tue, 23 Nov 2010 12:21:42 +0000

week 1 / day 1

so week 1, day 1 called for a pretty easy run.nothing special and thats what i did. 2 miles on the treadmill at about a 10 minute pace.

I went out to the gym and did some core work first, also worked on my hammies, glutes and upper body before my little run. worked for about 30 minutes before started running. it was an easy day.

Week 1 will be pretty easy i think, nothing to stressfull or weird. except the pool. dont think i have ever been in the pool 3 times in 1 week. oh well we will see how that goes.

We picked up Kiera from daycare yesterday and she seems to be a little sick at the moment so i will be taking her to the doc this morning. apart from her cough she now has a seriously runny nose, and her eyes are clogging up quite a bit. hopefuly its just all side effects from her molars that are coming through. Anyway, sure we will find out soon enough.

If she has to stay home it will be pretty tough to get my 2.5 hours of training in today.

I found a cool new website to track my training, its kinda like a social network or fit people called dailymile.com. check it out.

day 24 of 100 runs in 100 days

Cricket Store Online — Thu, 08 Jul 2010 01:13:09 +0000

So day 24 has come and gone, tomorrow i will be a quarter of the way through the 100 days and already i am feeling stronger and faster on the run. It hasn’t been easy. At the moment i am in a bit of a rut as i am taking it easy this week just to get a bit of a rest. i did 4 miles yesterday with my speedy friend allen but only did 2 miles today. i am thinking i will do 2 miles every day this week as i am planning a big long run on sunday with a bunch of my friends. I am planning on doing at least 10 miles.

these are my stats so far for my 24 days.

I have a total of 82.46 miles (131.93km ) for the last 24 days

11 hrs 11 minutes

8246 calories

run pace 8:05

here are my running stats for the month before the start of this quest.

the month before my quest : 12.58 miles

1 hr 46 mins

1258 calories

8:24 pace

So i guess right off the bat you can see i have made a serious jump in my miles but i have still been mixing in my other triathlon training as well and haven’t just been running. here are my total stats from the last 24 days.

Swim Distance: 1.21 miles	Swim Time: 0:35	Swim Calories: 484	Swim Pace: 28:53
Bike Distance: 156.93 miles	Bike Time: 8:06	Bike Calories: 6277.2	Bike Pace: 19.4 mph
Run Distance: 82.46 miles	Run Time: 11:11	Run Calories: 8246	Run Pace: 08:05
Other Distance: 1.86 miles	Other Time: 0:15	-	Other Pace: 7.4 mph
Total Miles: 242.46 miles	Total Time: 20:07	Total Calories: 15007.2	-

Well you might say, Jason you swim is really slacking and i know it has but what can i say. there aren’t enough days in the week but i also haven’t had much motivation really. i don’t have any races coming up so i’m just not really into it.

this is also the first time in the last year that my run hours have been more than my bike hours. Keep reading to see if i have the will power to complete this challenge and see how much faster i get every week. I have a goal of doing another 70.3 ironman by the end of the year. i also want to run a half and full marathon.

thanks to rocktape for keeping me in one piece, getting me through my knee, ITB, calf, plantar faciitis and ankle issues.

Jason

day 19 of 100 runs in 100 days

Cricket Store Online — Sat, 03 Jul 2010 02:54:59 +0000

So we are getting into it good and solid now. Today was my off day and didnt feel like doing anything, nevermind running. Its weird how at this stage of the week, after about 12 or 15 miles i dont feel like doing anything. I had a pretty good week, running 13 miles up to today and was not feeling like running anymore. My week normally looks like this :

mon : 2

tuesday : 2 or 3

wednesday : 5

thursday : 2

fri : off ( 2 )

saturday : 1 or 2 after my bike ride

sunday : 8 or 10

and thats exactly how my week has gone. My knee is still giving me some issues as is my ankle. but hey if you only ran when you felt great, you would never run right?

So it was really raining hard today so i decided to put my run off till later in the day. It cleared up a little around 2pm and headed out the door. My legs felt pretty heavy as i had been sitting on my ass all day but knocked out an easy 2.1 miles in about 18 minutes, keeping my heart rate down and just having an easy run.

Tomorrow is my crazy bike ride and sunday is my long run so i will keep you updated as to how it goes. Read a really cool article today about another person using and applying Rocktape. This stuff rocks.

Read this now!!!

hardbody

day 16 of 100 runs in 100 days

Cricket Store Online — Tue, 29 Jun 2010 19:58:05 +0000

i was faced with something today i haven’t really had to face before. RAIN. Ive driven down the road before and seen people running in the rain and have said to myself, what a crazy stupid idiot. come on i know you all have done it as well. So today i was the crazy stupid idiot as it was my turn to go for a run in the rain. It was certainly more pleasant than running in 100 degree heat and was also more pleasant than running in the snow, which i did this past winter.Yes, can you believe it, snowing big time in dallas this past winter / spring. Anyway, but today was rain and i quite enjoyed it. It wasnt to hot, probably about 80 odd degrees and with a slight breeze and the rain it was quite nice. The only bad thing about running in the rain is the soaked shoes afterwards. besides that it was all good.

So anyway i ran another 3 miles today in 23 minutes taking my total miles for the 16 days to 52 miles ( 83 km ). I took it pretty easy as tomorrow is my push 5 miles, hopefully its dry as we are expecting rain all this week. its ok, we can use it after a few weeks of it pushing 100 degrees every day, the rain is kinda nice.

peace out

day 12 of 100 runs by jasonmellet at Garmin Connect – Details

Cricket Store Online — Fri, 25 Jun 2010 14:46:33 +0000

day 12 of 100 runs by jasonmellet at Garmin Connect – Details.

Day 12 of 100 runs went a lot better than day 11. Day 11 i just wasnt feeling it and therefore just swam a little at the gym and then ran an easy mile on the treadmill. a run is a run right. im sure in the next 88 days there will be a few more of those.

Today due to yesterdays laziness i felt a bit more into it and decided i would run my 3.1 mile loop here at home. Basically its a loop around a few of my blocks that comes back to my house and decided i would pick up the pace a little and set my new garmin to a 7:59 pace to try and go faster than my 8 pace i set for my 5 mile run on wednesday. Well i did one better :

Time:	00:23:45
Moving Time:	00:23:27
Elapsed Time:	00:23:45

Avg Pace:	07:36 min/mi
Avg Moving Pace:	07:31 min/mi
Best Pace:	05:41 min/mi

well as you can see i ran a 7:36 mile pace and topped at a 5:41 which im sure wasnt for long. Basically how i do my runs is the first mile is always the warm up mile and then i pick up the pace after that. So i am pretty happy with my pace. I too my rocktape off yesterday, im just using it on the longer runs now as a precaution. Ive been using rocktape now for about 6 months and i am very happy with it and would recommend it to any athlete that has aches and pains, or even more serious injuries.

Love Rocktape.

day 10 of 100 by jasonmellet at Garmin Connect – Details

Cricket Store Online — Wed, 23 Jun 2010 14:51:54 +0000

day 10 of 100 by jasonmellet at Garmin Connect – Details.

So day 10 run of 100 runs went pretty well, strapped on my garmin and set the virtual partner to 8:30 pace because on my last run out here that is the pace that i ran. I ended up beating that time of 42 minutes by 2 minutes and ran a 40:03 just missing my target of getting into the 30’3 by just 3 seconds. I know next week i will get into the 30 minute bracket.

I felt really strong on the run and know now that the more i run, the faster and stronger i will get. On day 4/5 and 6 i was finding it hard to find the motivation to run but this week is going much better and its pretty easy to motivate myself to get out there. I must say getting the Garmin 310xt also has helped a lot as now i can see in real time what my pace and progress is.

I also strapped up my knee again with my rocktape and it helped a lot. Normally the first mile is pretty painful and i run through it but by just applying the rocktape the pain just isnt there.

so progress on day 10.

5 miles in 40:03 @ 8 minute miles

total miles : 35

day 7 & 8 of 100 combined

Cricket Store Online — Mon, 21 Jun 2010 17:40:55 +0000

Day 7 & 8 of 100 runs in 100 days.

So day 7 was a big day to end a solid week of running. My buddie Lars came and picked me up from my place at 7am so we could try and beat the texas heat. We we down at the lake by 7:20 and headed off on our loop. White rock lake is an awesome venue in Dallas for just about anything, running, cycling, roller blading etc.

It got hot really quick, i actually kept one of my amphipod water bottle in the freezer over night and within about 30 minutes it had completely defrosted. As Lars is training for a couple Ironman events this year we generally run at his pace keeping our HR down as much as possible. The lake run is always nice and there is plenty of talent to look at so always a good place to run.

We completed the 9.1 miles ( 14.4 km ) in about 1:21 at a pace of about 8:30 or 8:45 ish. It was tough as the humidity got up Lars actually told me that it felt hotter that Saudi Arabia where he lived for a while. Apparently there is no humidity there and that the difference. As for todays run which was run 8 out of 100, i ran after my upper body workout at the gym and got to use my new garmin 310 xt which i got as a fathers day present yeaterday. i ran 3.1 miles in 25:35 bringing my challenge run total to 28 miles in 8 days.

I must say, its already starting to get tough to run every day, especially when you have to tie in other workouts as well. Your legs never get a chance to rest. My knee and ankle are still bothering me but i will keep nursing them with ice and rocktape and hope they heel by themselves.

Thanks Rocktape

day 6 of 100 runs in 100 days

Cricket Store Online — Sat, 19 Jun 2010 15:00:58 +0000

so day 6 of 100 hasnt happen yet but i have been out on my bike for my weekly saturday morning interval leg killer ride. I was out with Lars, William, Brian and Jim came as well. We had a good one today, all of us pushing hard and did the 28.67 mile loop in 1:21.

Not sure when im going to run today but im thinking i will run the dvd back to the dvd store that we got for last night. It was The Hurt Locker which is pretty good. A little slow at times but still good.

As usual, this blog is sponsored by Rocktape.

day 5 of 100 runs in 100 days

Cricket Store Online — Fri, 18 Jun 2010 20:40:41 +0000

So day 5 has come and gone and initially i wasnt sure how to approach it as friday is my ” off day “. If you dont know whats going on well im attempting to run every day for the next 100 in an attempt to become a stronger runner and also just to give myself an excuse to workout.

So fridays are usually my off day as saturday morning is my interval bike session and i like going into it with fresh legs and sunday is my usual long run so friday is a good day to have off. But as you now know i am running every day so even fridays i have to run. So i decided to just do 2 easy miles and take it real slow.

So i ran my usual 2.1 mile loop here near my house and kept my heart rate as low as possible without actually walking. So i averaged about 137 and peaked at 147. To show you the difference between a normal run and today here is a breakdown of 2 of my runs including todays slow run.

2.1 mile quick run 2.1 mile day off run

ave hr : 162 ave hr : 137

max hr : 178 max hr : 147

time : 14:54 time : 18:33

So this was actually a pretty tough run mentally because every step of the way i wanted to pick up the pace. i needed to take it easy though as it was an off day run and my quads and glutes are still a bit sore from my wednesday leg workout. So lets hope all is well with my legs saturday and sunday morning.

As usual, this blog is sponsored by Rocktape, get your now.