Today at around 5pm i did my final junior benchmark test, which consisted of a 30 minute ride on the trainer at 260 watts then a transition into a 2 mile time trial run. I did well on the ride, which i though was going to be alot harder than it was. My run wasnt so great though, probably because it was only my second run with intensity since december, so i was happy considering. i went 11:16 in the run, first mile 5:34 second 5:41. Matt video taped it and i watched a portion and knew right away my form was way off. My turnover was way to slow, so now i have something to focus on in the coming weeks of my running. I've run a 10:20 2 mile when i'm in shape in high school track so i know i can go alot faster but its going to take time and several weeks and months of good running, so i'm up for the challenge!!
In the mean time, i'm going to put in a good swim block to see if i can get the world class times for the junior benchmark swim test. (while continuing to work on my running)
Saturday, February 28, 2009
Friday, February 20, 2009
junior benchmark swim test
I did the junior benchmark swim test this morning. It went well, considering it was a little cold, and i havn't started my really hard swim sets yet. The test involves a 200yd free from a dive, then a minute rest, and an 800yd free from a push. The "World Class" level which is the highest level time standard is 1:57 for the 200yd free and 8:16 for the 800. The next level down is "International class" which is 2:05 for 200yd free and 8:32 for 800. I went 1:59 for 200 and 8:34 for 800 this morning. I was shooting for 1:57 in the 200 but, i'm really happy with the 800 time! I think with a little more swim training i can go alot faster in both the 200 and the 800!
Now that my shin is alot better, we are going to start picking the run training back up. So i start with a little intensity for the run next week. I can't wait to do a long run, so i can do the whole loop of the clay trails again! (10 mile dirt road loop).
Sunday i have the junior benchmark bike test, so well see how that goes. Its a step test, and hopefully i can get up to 290-310 watts, which is world class!
Now that my shin is alot better, we are going to start picking the run training back up. So i start with a little intensity for the run next week. I can't wait to do a long run, so i can do the whole loop of the clay trails again! (10 mile dirt road loop).
Sunday i have the junior benchmark bike test, so well see how that goes. Its a step test, and hopefully i can get up to 290-310 watts, which is world class!
Monday, February 16, 2009
florida's great escape
I didn't race the Florida Great Escape, but rode my bike to the race site to watch jarrod shoemaker and kevin collington battle it out. I was utterly amazed at the running speed!! jarrod looks like he's running on air, considering he held 4:53 pace for 5 miles in sand! Kevin had a really good bike split, avg. 26.8 mph, in the hills, for 18 miles! watching them gave me alot of motivation to continue training and follow my dreams.
At the end of this week i am going to do the junior benchmark tests for the swim and the bike. the swim is a 200yd free with a minute rest and then an 800yd free. i hope to go like 1:59 in the 200 and around 8:30 for the 800. I think i should be able to do it, b/c this morning's swim practice i did 5x400s odds swim evens pull, and the swims i descended down to 4:13. The bike test is a computrainer test starting at 150watts and increasing 10watts every two minutes until you can't go any longer. Hopefully i can get up to 285 watts.
The shin is doing great and running is coming back, considering im only doing zone 2 running. I ran on sat. with jarrod, an "easy" 7 miles at 6:30-6:50 pace, and ended up with this giant, i mean giant blister on the bottom of my right foot, which is starting heal up now so thats good. Well hopefully the running continues to go well, and the benchmarks go well.
Catch you later,
Nic
At the end of this week i am going to do the junior benchmark tests for the swim and the bike. the swim is a 200yd free with a minute rest and then an 800yd free. i hope to go like 1:59 in the 200 and around 8:30 for the 800. I think i should be able to do it, b/c this morning's swim practice i did 5x400s odds swim evens pull, and the swims i descended down to 4:13. The bike test is a computrainer test starting at 150watts and increasing 10watts every two minutes until you can't go any longer. Hopefully i can get up to 285 watts.
The shin is doing great and running is coming back, considering im only doing zone 2 running. I ran on sat. with jarrod, an "easy" 7 miles at 6:30-6:50 pace, and ended up with this giant, i mean giant blister on the bottom of my right foot, which is starting heal up now so thats good. Well hopefully the running continues to go well, and the benchmarks go well.
Catch you later,
Nic
Thursday, February 12, 2009
the second semester
My first semester at UCF went by quick. The classes werent that bad. my training was easy for the most part too, but this second semester is a different story! I don't what it is, but all my classes are like 10 times harder! I actually have to spend a lot of time studying, in between the training. Its good though, keeps my busy and focused.
My swimming is coming along, thanks to NTC masters, coached by Sara. we did a set the other day with some fast 100s and i put in a few 58s and 59s. Feels good to have speed. I discovered Bay Lake Road!! its aweomse. very little traffic and mostly flat with some rolling hills by the countryside. i did a 2.5 hr ride today out there and i got passed by 3 cars on bay lake rd! My shin splint is getting better, but im still feeling it a little. I sent the old orthodics back to the podiatrist for "repair." and now am using the ones the chiropractar gave me. I did a 3 mile run in them today and felt descent so ill wear them till the old ones are fixed.
My swimming is coming along, thanks to NTC masters, coached by Sara. we did a set the other day with some fast 100s and i put in a few 58s and 59s. Feels good to have speed. I discovered Bay Lake Road!! its aweomse. very little traffic and mostly flat with some rolling hills by the countryside. i did a 2.5 hr ride today out there and i got passed by 3 cars on bay lake rd! My shin splint is getting better, but im still feeling it a little. I sent the old orthodics back to the podiatrist for "repair." and now am using the ones the chiropractar gave me. I did a 3 mile run in them today and felt descent so ill wear them till the old ones are fixed.
Sunday, February 1, 2009
long ride
I burned 3289 calories today on a 3 hr ride allllll byyyy my seeelllf! it was actually quite fun, cause i felt controlled and smooth. i feel stronger on the bike and in about 3 weeks im gonna do a junior benchmark cycling test. It includes, starting at 150 watts on the computrainer and then cranking the up it up by 10 watts every 2 minutes until you cant maintain at least 85 rpm. "international class" is my goal and that means i have to get up to 285 watts. So with a little more training on the bike i think i can do it.
The running is coming along too. The shin splint is ALOT better. I can still feel it every once and a while very very slightly but its not painful so im good.
The running is coming along too. The shin splint is ALOT better. I can still feel it every once and a while very very slightly but its not painful so im good.
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