Archive for October, 2010

Wednesday?

Posted in Uncategorized on October 27, 2010 by ryanjoyce21

6.2 miles in 46:21? super easy and foot felt great!

pushing an out of gas car 5 blocks down connecticut street after? priceless

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Tuesday is a good day

Posted in Uncategorized on October 27, 2010 by ryanjoyce21

bought a new 2009 Cervelo P2C bike… little christmas/birthday gift from the parents (THANK YOUUUUUUUU SO MUCH). Should come in about a week; looking forward to destroying my Delaware Park TT times (see pr page).

Speaking of TT, I rode a pretty hard ride today on the riverside path. Destroyed my old high avg mph (16.7 to 18.1). Even on the way home into the wind averaged 17.x.. NICE

YESSS for MONDAY

Posted in Uncategorized on October 25, 2010 by ryanjoyce21

Who knew monday could be a good day.. ever?

took a pretty easy week last week with my gross anatomy test friday so felt really good today. Biked 15.5 miles at a 19.3mph clip, including a timed lap around the park, done in 4:40.xx (22.9mph). Jumped off the bike and took off for one loop around the park and did the 2.5 miles in just over 17 minutes (6:40/mile), feeling realllll good.

BTW… the foot didn’t start hurting a bit until the sidewalk on the way home.. huge improvement from this time last week, even with the 5 miles yesterday… If all keeps going well, should be reallly ready to drop a HUGE 5k pr on the 13th of november

Week Wrapup

Posted in Uncategorized on October 24, 2010 by ryanjoyce21

Had a real big test on friday that I studied all week for so took this week pretty easy.

Ended up:
Swim – 0
Bike – 37 mi
run – 12 mi

unfortunately I did a 5 mile run on sunday and my foot hurt a bit so it looks like its back to just biking and swimming and getting in a mile or 2 on the treadmill this week and see how this next week goes.

Winter Plans

Posted in Uncategorized on October 18, 2010 by ryanjoyce21

BASE BASE BASE. Pretty much, my goal for the offseason is to complete a “weekly” ironman. This equates to about 3800m in the pool, 112 miles on the bike, and 26.2 miles of running every week.

Coming from a sprinting/jumping/ultra competitive background, i know myself enough to know I’ll get the speed work in (notice the 40k bike time trial i did randomly today). Because of this, I’m not going to schedule specific workouts during the offseason.

As long as I keep it fun and get in my distances every week, I should be ready to go come spring. The one thing I will do, especially once I’m able to “easily” complete these weeks, is begin to slowly increase my long runs and long bikes until I can do 20+ runs and 100+ bikes. Not sure If either of these will happen in the next year (the bike probably will) but this is my thinking at least.

Thoughts?

Thoughts?

Weekly Totals

Posted in Uncategorized on October 17, 2010 by ryanjoyce21

Another pretty solid week of training. Threw in just a bit of running. The feet feel pretty good so far; I hope I can get back to more running pretty soon b/c i actually miss it and really want to be ready to throw down a good 5k in a few weeks at the D’Youville 5k race on November 13th. Here are the totals:

Swim: 3650m (new 50m TT pr of 39.8 seconds)

Bike: 125 mi (new 40k TT pr of 1:13:01.5)

Run: 2.2 mi

The Bike TT was pretty solid. 20.4 mph avg for the ride. I really don’t understand how people break an hour for a 40k ride, but maybe one day…

week wrapup

Posted in Uncategorized on October 11, 2010 by ryanjoyce21

First week of winter “base” building for this guy. Resting the feet from running b/c of what has been diagnosed as tendonitis and possible bursitis in both feet. Feels fine walking and jogging for a short time, so pretty soon I’ll start some treadmill running, building up slowly, probably starting with .5 miles and going from there before swim workouts.

Here are the week totals:

Swim: 2100 meters (2100 long)
Bike: 114 miles (62 mile long)
Run: 0 miles