3 Mile Run

Ran the 3 mile hilly workout. Very himid. It took me 34::51 today when i did the last one in 33:00

12 Mile ride

Rode 12 miles at work in 13.2 mph. My workout was to gradually increase my mph by .1 each lap. I made it from 12.2 to 13.6 before hitting the wall. I am going to rate riding at work workouts as follows.

6 mile easy ride (no record)
Distance Ride (15 miles)
Fastest peak speed ride (24.2)
Increase by .1 ride (13.6)
Most distance in an hour ride
Highest average mph over 30 minutes ride (13.2)
Fastest lap ride

and count my records.

3 Mile Run

Did a hilly 3 mile run in the neighborhood in 33:00 minutes.

6 Mile Bike

Rode 6 miles at work with a 12.4 mph average.

Resovouir Run

Ran the resovouir tonight, nice and easy. I feel am am fully back from my cold now.

6 Mile Bike

Road a quick 6 miles after work in 13.1 mph.

25 Minute Run

Did a neighborhood run by myself.

3 Mile Run

RRan three easy miles with Chevaugn doing the Red Rose run course.

6 Mile Bike

Rode 6 miles in 12.8 mphh at work, going easy, but working on cadence.

12 Mile Bike

Beautiful day. Rode 12 miles in 1:01:51 riding easy. At about mile ten, my legs got really tired. i do think I have to get better at the faster cadence, and maybe my legs will stay fresher.

2 Mile Baby Carriage Run

Ran two easy miles with Zoey in the carriage, following along with Chevaughn.

2.25 Mile Run Walk

Did an easy run walk with Ashley. I have been going easy until my chest cold is gone.

5 Mile bike

Rode 5 easy miles at a 12 mph pace. I've had a chest cold again, so skipped some workouts.

2 Mile Stair Master Run

Ran 2 miles on the treadmill at the hotel. Too hot to run outside.

5 Mile Bike

Rode 5 miles this morning in 27 minutes. My legs felt very tired.

6 Mile Bike/Bike/Run/Swim

Rode 6 easy miles in 30 minutes on road bike. It started raining/misting so i stopped.

In the evening went to Cornerstone, rode the stationary bike for ten minutes, ran 2 miles in 21:00 minutes on treadmill, swam 750 yards.

5 Mile Hybrid Bike

It was pouring rain this morning so I decided not to take my road bike to work. Then it cleared. Fortunately I keep the hybrid there. My tires were flat, but I pumped them up.

I rode 5 miles in a little less than 30 minutes. My legs were tired.

Brutal 5 Mile Run

Ran from my house out around the hospital and back. It was 5 miles with the first 2.25 miles basically all uphill, and then with two decent rises in the last mile. It took me 58 minutes. Very humid out.

Here's the route:

Hospital Loop

30 Minute Bike ride

Bought some bike shoes yesterday. Rode for thirty minutes in the neighborhood. Time to concentrate on the bike. Am thinking about getting the clipless pedals sooner than later.

Summer Solstice 5K

Ran the Summer Solstice tonight which is the 5K around the West Hartford reservoir. I had two goals, beat my last year's time of 29:28 (9:29) and beat my 5K PR of 28:54 (9:20)and maybe even beat my mile pace at last years 3.27 K race at the Pratt and Whitney Airfield of 9:15.

This course is tough because the first mile is slowly uphill, the 2nd has some steep uphill and the last mile is downhill.

I was hoping to run a first mile between 9:00 and 9:15 pace and a second mile between 9:15 and 9:30, and then just let loose on the last mile and a tenth.

It was a beautiful night to run. Not hot, not cool.

I started off steady. I think I probably lost maybe 5 to 10 seconds to cross the start. there were about 150 runners.

I hit the first mile in 9:18 -- a little slow, but maybe on pace considering the start delay and it being somewhat uphill.

Mile 2 I did in 9:37 and while tired, felt I was hanging in there. No one was passing me in other words.

here's how my splits compare so far with last year

2008
Mile 1 9:47
Mile 2 9:58


So I am pretty confident I can beat last year's time seeing as I am 50 seconds ahead of last year's pace.

Mile 3 I ran in 8:41

and I ran the last .1 in 47 seconds.

So I crossed in 28:20 for a mile pace of 9:08

So in other words, course record, and distance PR. All three goals met.

I beat my course record by 69 seconds, beat my 5K PR by 34 seconds, beat my best mile pace by 11 seconds.

Blazing!

The fourth goal, which I didn't mention, was the hope that I might be the 3rd place Clydesdale. My time this year was good enough to be third last year. I even waited around for the awards, but the 3rd place Clydesdale this year finished in 26 something this year, so no medal for me.

Still, I'm starting to feel like a runner.

6 Mile Bike

Rode an easy 6 miles at work, just getting some blood in the legs before tomorrow's 5K.

West Hartford Days 5K (Stroller Division)

Ran the West Hartford Days 5K with Zoey in the stroller division. It took us about 30 seconds to cross the starting line(There were over 700 racers), so our first mile took 11:11. The next mile was a bit uphill so we did that in 11:26. Mile 3, we finished in 10:26, and the last 0.1 was done in 0.57 so we finished in 34 minutes.

Our official time is likely 34:30.

Father and daughter had a good time.



Mother finished not so far behind.



Zoey enjoyed a post-race bagel.



Race Results

Swim

Did an easy swim, just to get back in the water.

20 Minute baby Carriage Run

Ran 20 minutes pushing the baby carriage. It is a bit of a workout. Sunday we are planning to do a 5K baby carriage race.

4 Mile Run

Ran the reservoir. I ran to mile 1, then back to the start, and then a bit past mile 2 where I hooked up with the family who were walking around.

Here are my mile splits on an easy (slow) run, but somewhat difficult uphill 3 of 4 miles terrain.

Mile 1: 10:35 (slowly uphill
Mile 2: 10:17(slowly downhill)
Mile 3: 10:59 (slowly uphill)
Mile 4: 11:20 (some steep uphill)

2 Mile Run

Ran 2 easy miles after work in 20:40. Very little phlegm today. I am thinking I will run again on Wednesday -- maybe 4 miles of maybe just a tempo run around the resovouir.

Sunday there is a 5K in West Hartford, but they also have a baby jogger noncompetitive division. I'm thinking I might do that and save my big run for the Summer Solisctice the following Wednesday.

5 Mile Bike

Rode 5 easy miles. My legs felt very tired and dead.

Easy Ride/5 Mile/12 Mile

Went for an easy ride at work. I'm estimating I did 5 miles in a half hour. I forgot to rest my computer so I have no accurate guage. I was doing Sunday riding speed.

I am feeling better, still coughing up some phlegm, but have no other symptoms at all.

Maybe I made a mistake running last week, but I did enjoy myself and beat my PR so I'll take it.

I am rappraising doing any tris until later in the season. The new bike course at Lake T scares me. I just talked to a guy familiar with the hill and says it is a serious hill.

I really think I need just a lot of general bike practice.

I hope to start running soon and will do it real easy to start.

I am a little upset as there are lots of races coming up and I wanted to be primed.

***

Rode 12 miles later in day. I am beginning to figure the cadence out. I was practicing at a cadence of 80. The key is to find a gear that you can do eighty in easy and then either up the gear or lower the gear to keep yourself at 80 as the terrain changes. That way you keep a constant effort. When I master 80, I can work up to 90. Actually I should probably start at 70 and work up from there.

Feel good about putting the time and miles in.

Break

Taking a several day break since my run. I was coughing up some more phlegm and I was really beat down from all my working and lack of sleep. So I just want to take it easy and not push myself too much. I had hoped to start some serious biking this week, but am now falling behind in my biking. The first Lake T triathlon is June 11. I have heard their new bike course has a wicked hill, so I was going to try to ride it first. I will likely have to push back my first triathlon to July. I'm not certain what I will do for my next race.

There is a 5K that I could use to go for my PR on June 14. The following Wednesday there is the West Hartford Reservoir Summer Solstice race, which I have done twice before. I could train just for that one, and skip the West Hartford 5K. I guess I will have to wait to see how I feel with my next run, which will hopefully be tomorrow.

Iron Horse 10K 5-31-2009

It was touch and go whether I was going to run at all. I have had a cold for three days and in bed at night I am hacking whenever I lie down, but I think it is more of an allergy related cold than a true cold. My phlegm wasn’t the deep lung mucus, but more of the bubbly white allergy sticky phlegm.

I stayed up till midnight last night after working 16 hours. I got up a few times during the night and then after my alarm went off, I laid back down for awhile. Then I got up, dressed, but then got back in bed deciding I didn’t feel that well and better to rest and race another day. Then I got back up five minutes later and thought, well maybe if I eat something and take my allergy medicine, I’ll be all right. I can always drive there and if I badly, just not pick up my number.

This is why I like to do races so close to home. It took me about 15 minutes to get there and the parking lots were way more packed than last year. I took my Claritin and then gave myself an extra nose squirt of Nasonex (drug-testers be damned). I had to wait in a long line to get my number, and then a long line to get my tee-shirt. Fortunately I had pre-registered so they still had an Xtra-large for me. Then I waited in a long line for the port-a-potty to finish emptying. I wanted to walk back to my car and dump my shirt and goodie bag, and get a last drink of water, but it was too close to the race start, so I asked a guy if I could stick my bag under his front tire and retrieve it later.

The race went off only a minute or two late. I confess to feeling a little light-headed and did worry it might turn into a full white out, but I kept on running very easy and slow. My goal was simply to beat my last year’s time of 1:06:50 ( a 10:46 mile pace) with a secondary goal of finishing the race without passing out..

The first mile I clocked in at 10:42, so I was slightly ahead of pace, plus the first mile is always a little long with several seconds between the clock starting and actually crossing the starting line.

It was a very nice day, clear, warm, but not humid with periodic shaded portions of the course of the largely flat course that ran along the river and through farmland.

Mile 2 I clocked in at 10:30
Mile 3 10:33

I was feeling good and just kept cruising along at my easy pace. I took advantage of the three water stops they had to grab a water or Gatorade and drink it all, instead of drinking some and tossing the cup. I kept running with the cup, and slowly sipped it all down in time. The one bad thing was with the first two cups, I crumpled them up, and shoved them in my pocket, but with running each time they worked themselves up and then the next thing I knew they had popped out and were litter in the street. I kept going. The last water stop though, I crumpled up the cup and ran all the way to the finish with it.

I kept an steady, slightly increasing pace throughout and felt like the race was actually going fairly quickly. I wasn’t looking to kill myself, just beat my last year’s pace and not set too high a bar for next year.

There was one guy doing a frenetic run/ walk who was dripping sweat. He and I passed each other about twenty times. I zipped by him on the homestretch. After hitting mile six, I stepped it up a little.

As I saw the finish, I couldn’t help myself, but broke into a sprint as did many of the runners around me, but I had so much gas left, I blew by quite a number of people, and cruised in 1:04:51. a pace of 10:27 I came in 286 out of 365, 137 out of 149 in my age group, 19 out of 20 Clydesdales. Had I run last year's time I would have come in 307 out of 365. Last year I was 248 out of 272.

Here are all my mile splits compared to last year:

This year / Last Year
10:42 / 10:15
10:30 / 10:28
10:33 / 10:58
10:39 / 11:07
10:22 / 11:06
10:15 / ?10:47

Now last year it was very humid, but last year I wasn’t sick. I’m still waiting for my final time, but I beat last year by two minutes, so I’m glad I ran.

They handed me a bottle of vitamin water when I crossed. I do confess to one coughing fit shortly after that almost caused me to puke, but after only coughing up some allergy phlegm, and sitting down for a minute, it passed and I was okay.

Down in the tent area I got a banana and a bagel. They had banana pancakes, but I was out of fluid then, so in walking back to where they had more water, I was already headed to my car. My shirt and bag where right where I had left them.

All in all a good day. I’m glad I raced.

Me 1, Old Age 0.


Results

Cough

Had a bad cough yesterday and last night. Other than that I feel fine. I was coughing up the white allergy type mucas. So today I am taking it easy. No workout, two days rest. Hopefully I will have a good night and be ready to run easy tomorrow. My goal, if I race, will be to just barely beat my last year's time. I don't want to stress myself too much.

Lift

Went to gym, rode bike for 10 minutes, lifted for 15, rode bike for 5.

2 Mile Run

It looked very overcast so I put on sweats. I ran while Lauren's softball team practiced before her game. It turned out to be extremely humid. I made it two miles and then quit. I was hot and sweaty, plus I had to pee. Not the most satisfying run. I don't know if I will run again before my Sunday race. Maybe I will try another run tomorrow, then take a two day rest.

15 Mile Bike

Rode 15 miles at work. Last night I read an article about spinning. How beginner bikers like me prefer to spin in the 50-70 range, while good bikers are encouraged to spin at 90. Lance Armstrong meanwhile revolutionized racing by spinning at 120. But it isn't just a matter of moving your legs faster. You need to develop the stroke and technique to be able to move your legs faster and maintain control. I get up to high and I start bouncing around and wobbling. Practice, I guess.

Today I worked on spinning for awhile and 5then did my gradual increase in speed up to 12.2. I had gone from 11.4 to 11.8 and then had to start back over again because I was briefly interrupted. I stopped at 12.2 as I was getting uncomfortable in the saddle and had already logged 15 miles in 75 minutes.

Its a beautiful day. I may ride again later.

3Mile Run

Ran three miles at the track, nice and easy, untimed.

12 Mile Bike

Rode 12 miles, started off easy, and then tried each lap to up my average speed by .1 and only .1 mph. After some easy laps, I started at 11.1 and worked it up to 12.6, then it started raining. Now it is sunny. I probably should have kept riding, but it was one of those traveling thunderstorms that could have soaked me if it really burst loose.

50 Minute Run

Ran about 4 and a half miles in a long road run that covered 50 minutes. I ran from my house and discovered some new roads. I am going to try to do most of my runs right from my house unless I am doing a track workout or a measured 5K.

30 Minute Bike/Hill

Did some neighborhoor riding, practicing on hills. Ineed to get some hard biking shoes because riding in my sneakers hurts my toes with the cages. The hills were hard. I also don't like going back down, riding the brakes.

26 Minute Run

Wanted to do a long run, but waited until I got home from work and discovered there was a concert recital that hadn't been put on the family calender so i did an abbreviated 26 minute run in the neighborhood. It was hot and humid and even though I only ran a bit over 2 miles, I was gassed.

1200 Yard Swim

Recieved the video from my swim taping the other day and then went and banged out a quick 1200 yards. The vieo review i thought was btter than the inital session I had going over the video immediately after taping it. I worked on not putting my arm so deep in the water, trying to keep my arms more to my side and bending the elbow. It felt okay.

2 Mile Time Test

Went to the track, walked a lap, ran two easy laps, and then did a 2 mile time trial. Here's how it came out.

Lap 1:2:03
Lap 2: 2:09
Lap 3: 2:13
Lap 4: 2:15
Lap 5: 2:16
Lap 6: 2:16
Lap 7: 2:17
Lap 8: 2:15

Total 17:47

Mile pace of 8:53

I was getting tired. My goal is to run a 5K in 8:59 pace or better.

Signed up for the Iron Horse 10K today. I could have signed up for the 5K and gone for the record then, but since I ran the 10K last year, I want to compare times. The 5k will have to wait.

6 Mile Bike/5 Mile Bike

Rode six miles in the wind and cold. Rode another 5 later.

6 Mile Bike/5 Mile Bike

Rode 6 easy miles in about 30 minutes.

My rub last night eft me with a couple blisters (due to bandaids I had on acting as knives against the adjoining toes) and some bruising of the ball fo my left foot. I don't think it was so much the distance as all the hills that probably did it, my feet not used to landing at different angles due to the hill.

I only rode 6 miles to make certain I didn't cause further damage to the bal of my foot, but ti seems okay so I may ride a little more later.

Rode another 5 later.

52 Minute Run with Hills

Did a 52 minute run in the neighborhood with lots of big hills thrown in. My guess is I did 4.5 to 5 miles. I tried to remap it in runnning routes, but couldn't be sure oif all the turns I made. Nice easy run, no walking.

I discovered some great hilly back streets that will be great bike practice for me.

Mile PR

Walked a lap, ran an easy mile and then raced a mile, walked a lap, then ran two easy.

Here's my mile time. 8:06.8

1st Lap: 1:56:8
2nd Lap: 2:05.6
3rd Lap: 2:06.9
4th Lap: 1:56:9

New world Record.

For me.

A month ago, I ran one in 8:30

Two years ago almost to the day, I ran one in 8:10.

I'll time myself again next month.

7 Mile Bike

Rode 7 miles with my new toe cages and what a difference! I averaged 13.6 mph where I have been averageing 12.3. On my speed attempts I got up to 24.9 where my previous best was 23.8. It definately helps. The balls of my feet are positioned on the pedals now instead of the middle of my foot, and I get power with the upstroke.

1/2 Mile Swim

Was too busy at work today to ride. Tonight I swam 1/2 mile, trying out some of the instruction I got yesterday afternoon when I had my 2nd swim videotaping. It went okay. It is hard to teach an old person new things.

4 Mile Run

Ran four miles at the resovouir. I felt tired and ran very slowly. I don't know if i was deconditioned from not really running since Wednesday or still too tired from running at a faster than normal pace on Wednesday. Either way, I was intending to do a long run, but was lucky to do 4 instead of three. Sometimes I think I don't have the mental toughness to do the longer runs.

No race Today

No babysitter. No race.

2009 St Francis Kate Kuhn's 5K Road Race

Entered a 5K this evening at Elizabeth Park. It was only $20 and I needed to do a 5K run to prepare for Saturday, so I decided to do it. Not certain if it would be a good idea or not. I thought I might go for a PR, but was worried I might exhaust myself for Saturday, so I decided to just see how it went.

There was no mileage markers so I couldn't tell how i was doing. I knew I was running fast, but I kept the pace up.

Bottom line, I destroyed my PR, but I felt the course was short, which other runners agreed, so I am not counting this as a PR.

Time: 27:24 8:50 Pace

Still, it gave me a good bit of confidence.

Here are the results:

Results

6 Mile Ride

Rode 6 miles and then snapped a spoke. Went to the bike shop later and got ties put on the pedals. I'll pick it up later in the week.

Ran 2 miles, one mile fast at the track by Lauren's softball game.

6 Mile Ride

Rode 6 miles and then it started to rain.

12 Mile Bike/Strength Training

Rode 12 miles at work, but broken up into 3 segments due to calls. Also did 15 minutes of dumbell training.

1 Hour Run

Ran for an hour at a track near the field where Lauren had her softball practice. I ran easy and since I am not certain if the track was acurately measured -- it was dirt, I just ran for time. I'm guessing I did maybe 5.5 miles. No walking, just an easy jog.

Bike/Lift/Swim

Rode the stationary bike for 20 minutes, keeping a cadence around 88.
Lifted, mainly upper body for about 15 minutes
Swam 1250 yards.

Speed Workout

Went to the track and did the folowing.

ran one easy mile with the following splits
2:40, 2:38, 2:43 2:41

walked/ ran 2 laps, running 100 yards X 4 gradual excelleration

Then ran 400 yards in 1:47, walked 1/2 lap,
Then ran 400 yards in 1:54, walked 1/2 lap
Then ran one lap in 2:01, walked 1/2 lap
Then ran the above in 2:00, walked 1/2 lap

Ran 3 laps in 2:46, 2:53, 2:55, walked 1/2 lap

Total mileage 4 miles

I was sucking for breath on my 1:47 lap. I would like to see if I can run two laps in 4;00 or better yet a mile in 8:00.

I definately think workouts like this will help my 5K times.

12 mile bike

Rode another 12. I started trying to work on a higher cadence, but i feel very unstable on the bike when I am pedalling that fast. I am usually around 60. I was getting up to the 80-90 and like I said, i did not feel comfortable, but I will keep working on it. I then did increasing speed laps, and then went for max speed and got up to 24.2. All told, I rode for 58 minutes, averaging 12.4.

5K Run/Walk

Did another 3 run/1 walk with my brother in a slightly longer time and we walked the last bit instead of running through. I think I am running too fast to be able to do ten miles. I will try to do it slower and longer next time out.

5K Run/Walk in Rain

Was hoping to do my long run today. I went to the resovouir and started out in the drizzling rain doing a 3 minute run, 1 minute walk. I held that all the way through the 5K with the exception of running the last 54 seconds instead of walking.

Here's my numbers:
1 mile 10:21
2 miles 10:53
3.1 miles 10:39

Total time 31:54 Total run 24:54 run / 7 walk.

Not a bad speed for so much walking.

It was raining too hard at the end to continue. I'm curious how long I could have held that pace.

12 Mile Bike

Rode 12 miles in 1 hour. i wanted to quit after 6 miles, but I pressed on.

I did discover some games I can play to keep the riding more interesting.

A Sample workout:

3 miles (4 laps) Easy ride

3 miles ( 4 laps) increase average speed each lap

3 miles, (4 laps) go for highest average speed on starightaway

3 miles (5 laps) Easy ride

I can mix in a fast lap every other lap

Total time to go X miles

Anything to break the monotony.

So anyway, my peak speed was 23.2 MPH today.

It was cold and wet with a slight breeze.

12 Mile Bike

Rode 12 miles in 58 minutes at work on my good bike. Average 12.4. Hit high of 22.8. Way faster than the other one. Still my cadence is only in the 60s. I can't imagine going 90 and still keeping my feet on the pedals. I think getting clips will help. I am also having some trouble with the seat. It leans to far back, but I can push it forward, but then it rolls back. I will have to see if I can tighten it

5K run

ran the resovouir in 33:34. An easy run. I was tired before and my left toe hurt a bit -- I almost didn't run, but then I did. My toe feels okay, but a little stiff -- i don't know if it is overexertion or a touch of the gout. I took some ibuprofen. Likely I won't run again until Wednesday due to my work schedule

1 Mile swim

Swam 1 mile. I did 500 easy, and then 10 - 100 yard swims at a faster pace (2:00) with 15 seconds rest, and then finished with an easy 300.

Mile Run Test

Was really tired today and my legs felt tired too. When I came home from work, I slept for an hour, then rallied and went out to the track after dropping Lauren at softball practice. I walked two laps, jogged two laps (10:20 mile pace), walked a lap, and then ran a mile as fast as I could while still being reasonable.

I ran it in 8:30. Here are my splits:

2:00
2:07
2:14
2:07.

I know I did a mile in 8:00 a year or so ago, but that was later in the season. i am going to do a trial every month this summer , and hopeduully will get under 8:00.

56 Minute Run

I'm guessing I did 5 miles tonight. I took Laurento softball practice and then right from there, took off on a neighborhood run. I tried the following scheme.

Run 10, walk 1
Run 9, walk 1
Run 8, walk 1
Run 7, walk 1
Run 6, walk 1
Run 5, walk 1
Run 4, walk 1

I felt pretty good at the end, and returned to see the last twenty minutes of practice. Good use of time.

Next time I do a longer run -- Saturday maybe, I will try this out at the resovoir for maybe 7 miles.

6 Mile Bike Ride/3 Mile Run

Rode 6 miles in 42 minutes for a 9 MPH pace. Cold about 38 degrees with a fair wind.

After work, I went to the track, but it was very cold and windy and my legs were like ice cubes. I was planning to do a speed workout with a one mile time trial, but decided not to risk it. I went home and finding the tribe was away, I donned my sweat pants and went for a three mile run in the neighborhood.

5 Mile Ride

Rode 5 miles in the cold and wet, going so very slow. I think one of my tires is a little soft. Next nice weather day. Hopefully tomorrow, I will get my good bike out.

2.33 Mile Run

Did an easy neighborhood run. i wanted to do more, but again pressing commitments.

1 Mile Swim

It was a gorgeous day today. All day I thought about how I was going to go home after work and then do a long slow run. But I get home and suddenly I have obligations I didn't know about and there went my run. Anyway, I recovered enough to get to the pool later on and swim a mile, so I shouldn't complain. It is supposed to rain tomorrow. Maybe i can run in the morning before work.

5 K Tempo Run

Ran the resovouir today in a tempo run in 31:31. I wanted to run fast, but not too fast. It was cold and I was wearing multiple sweatshirts. I felt tired earlier, but kept going and did okay, I guess. I really want to do a race and onbliterate my 5K PR. We'll have to see. I need to keep training.

5 Mile Bike

Rode very exceedingly slow miles on my bike. It took me almost 40 minutes.

Next Race

Okay so here is my tentative next race:

Run a 5K on May 9.

It is the Race in the Park I did two years ago.

So I will have the goals to beat that time, or better yet, beat my 5K PR time.

I'll have 5 weeks to train. I plan to do three runs a week.

1 long run, 1 speed work and 1 easy 3 miler.

I will also be riding my bike and swimming.

Depending on the progress of my long runs and overall health, after the 5K, I will decide if I am up for the Iron Horse half marathon at the end of May or just try to run a faster Iron Horse 10K than last year, deferring a 1/2 marathon until October.

**

My first tri race may be June 11, which would be the first Lake Terramugus race of the year.

Lake T

Greater Hartford Quarter Marathon

Well, I have now completed a quarter marathon. It was long and tiring, and I don't know how long it will be before I am ready to tackle a half-marathon.

They had way more runners than they were expecting so because I signed up on site, no tee-shirt for me. I received number 380.

They had signs set up for people to seed themselves by time, going from 6 to 10 minutes. No signs for 11 minutes. I stood near the end.

It was cold, and I wore sweat pants and a hoodie sweatshirt, along with a hat and gloves. The second mile, which has a steep uphill, I stopped and walked for about a minute on the steepest part to preserve myself. Remember I was doing this only as a long training run.

I did not go out to fast because I wasn't thinking about time.

I just about hit the 5K mark when the leader lapped me. He finished with a 5:19 pace. All told I think I was lapped by onlt two runners. They finished and I had to go around again. I took three short walk breaks on the back half, Interesting that I was never passed while walking. I think I might have done better if I had walked more.

I plugged along, the last mile is mostly downhill with a half mile flat at the end.

I crossed the line in something like 1:13:02. An 11:09 pace. I was 345 out of 370 runners.

When I crossed the line, they placed a really nice ribbon and finishers medal around my neck, which made up for no tee-shirt.

They had a nice spread. I ate a banana, drank some blue juice and had some magic cookie bars.

I talked to a guy I knew who is training for the marathon. He says its all about walk running. It made me feel better about trying to do a half-marathon at the end of May. If I do one long run a week and incorporate walk running, and I can get my distance up to 10 miles without dying, I just might do it.

When I got home, I put my ribbon around my daughter's neck (picture coming), which she enjoyed. I did feel a little light headed. Overall I am sore, stiff and tired, but glad I made it, glad I ran the race.

Results

***

I have to decide my next race. Likely a 5K in May, with a decision to be made at a later point about doing the 10K or the half marathon at the late May iron Horse race. The tris don't start until June, but I will need to devote some time to getting some bike miles done.

Signed,

A Quarter-Marathoner

Allergist/Race Preparations

I wanted to run on Wednesday as my final prep for Saturday's race, but i was feeling very tired like i might be getting sick. At any rate, I have not worked out, resting all the rest of the week. On Friday I went to an allergist for the first time and after having drops put on both my forearms, soon had welts up and down the arms. I am allergic to dust, mold, dogs, cats, ragweed, and many, many types of trees. I am going back for more testing next week, I think this helps explain my coughing over the last many years.

Anyway, I am still set to race. It will be overcast and drizzly. I looked at last year's times and unfortunately, they show plainly that I will be lapped in this two laps around the reservoir race, and will have to have the indignity of passing the finish line on my first pass through while the leaders break the tape and the fans cheer. Last year the top runner ran a 5:15 mile pace. I am hoping for an 11:00 mile pace. I am going just strictly to finish and will likely employ some walking. Not because I don't think I can make it running all the way -- I know I can. I just don't want to overdo myself and ruin training. I will be taking this strictly as a long run.

7 Mile Bike

Rode 7 miles real slow.

2.33 Mile Run

Did an easy neighborhood run.

1 Mile Swim

Swam 1 mile at the pool. I should swim at least a mile everytime I swim.

I also bought a bike trainer on sale today.

5 Plus Mile Run

Ran the resovouir today. Around once, and then from the end to the beginning of the course (?1/4 mile) and then to the two mile mark. It took me about an hour. The two miles I ran on the second loop are the hardest ones. The last mile is all down hill. It gave me some confidence for the run next week. I did run slow.

Lift/1 Mile Swim

Did a light lift at the gymn and then swam 72 laps. i swam surprisingly well for such a long layoff.

3.5 Mile Run

I ran around the other resovouir today. Didn't time myself. I run slow and am tired. The 6.5 miles on the 4th seems like a lot.

7 Mile Ride

Road 7 miles in 48 minutes in the wind.

4 Mile Run

Ran 4 miles at the park. I was tired, but kept plugging, making the third loop. it's all about willpower.

2.5 Mile Run

Ran somewhere between 2.5 and 2.75 miles at a great wood chip track in Florida. The track in a park is a little longer than 1.25 miles. Very easy on the legs. It was much more humid than I am used to. I am hoping to run again on Sunday and go around three times. I need to increase my lung run to at least 5 miles before the April 4 1/4 marathon.

7 Mile Bike

Rode 7 miles at work.

5K Run

Ran the resovouir in less than 34 minutes, going easy.

7 Mile Bike

I've been busy at work, so I was lucky to finally get on the bike at the end of the shift and bang out 7 miles before crew change. The 7 miles seems to be going pretty quick even though I am only going only 10 mph. Maybe I am just getting more comfortable in the saddle. If I weren't always so tired when I came to work, I should just get on the bike at the begining and see how far I could go.

2.75 mile run

Ran my neighborhood route that includes a very tall hill.

7 Mile Ride

Rode 7 miles at work at 10 mph. I hope to ride some more before the sun goes down.

5K Run

Ran the reservoir for the first time since last fall. I went slow and did not time myself. I have a little more than three weeks until the quartermarathon -- two times around the loop.

3 Mile Run

Ran for 33 minutes along the road. I didn't measure the route, but guessing at my pace, it was 3 miles. I do enjoy the road running. Not boring.

7 Mile Bike

Rode 7 miles at work and was going strong when I got a call and had to stop.

10 Mile Bike

Around and around. At least the weather was great today. Took me an hour to go 10 miles. That's 14 loops.

Lift/Bike

Did some light lifting at the gym, followed by 25 minutes on the stationary bike, going 6 miles.

2.4 Mile Run

Ran outside on the roads today while waiting to pick Ashley up from basketball practice. When I measured it later, I ran 2.4 miles in 27 minutes. I sort of enjoyed running on a new unfamiliar route.

5 Mile Ride

Rode 5 miles in 32 minutes in the cold. When I started my back tire was wobbling. I stopped and took the bike back in the garage and looked at it. I ended up letting the air out and then repumping it and then it went fine. I think I had overingflated it before. The gague on my pump may be wrong, but it was solid with muchless than the required amount.

2.5 Mile run

Ran another 2.5 at the track in a stiff wind. I could have gone longer, but I am try to ease into a longer distance. I ran at an 11:10 pace.

2.5 Mile Run

Went to the track and did an easy 2.5 mile run outside. Untimed. I wasn't running fast. Next outing I hope to do 3 miles.

2 Mile Run

Went to the gym, ran 2 miles at a 5.3 pace. Ending heart rate - 138. Easy run.

Bike/Lift/Swim

Rode the bike for 20 minutes and then did some lifting at the gymn, followed it up with a 500 yard swim and a jacuzzi.

Mile run

Went to the gym, walked for .25 miles, and then ran a mile and then walked .25. I still have my chest cold, but am feeling better and wanted to try some light running. I felt great.

8 Mile Bike

Rode 8 miles in 45 minutes today. Little better than yesterday. Still cold and sunny.

7 Mile Bike

Rode 7 miles at work in 45 minutes. Sunny but cold. I think I averaged about 9 miles an hour. Riding the hybrid. Just going slow.

Tire Change

Feeling better, getting ready to start exercising again. Today, at work, I changed the back tire on my bike -- the one with the gears. It took me awhile, but I figured it out. I need to practice the tire changing so it is second nature. I rode the bike a little but it was still fiercesomely windy cold. At least the tire didn't come off.

Chest Cold

Down for the count.

Run/Lift

Last night my right knee was aching so I iced it and took some ibuprofen. feel fine today.

I went to the gymn, ran a mile on the treadmill with no problem and then did a round of weight lifting.

I am hoping to do a 3 mile run Thursday if the knee feels good tomorrow.

Total volume 33 minutes.

Lift/Bike/Run

Did some lifting at work. I walked up and down a 15 step staircase 20 times carrying two 10 lb dumbells, then I did some dumbell workouts, upper and lower body

**

After work, I rode the stationary bike for 22 minutes, going 3 miles, and then ran 2 miles on the treadmill in 21 minutes.

Total volume

30 lift
22 bike
26 run

78 minutes total

Progress Report/Goals

I am steadily making progress in getting in my workouts. The keys are better planning, working out early, working out at lunch, working out at work or working out on my way home.

Cycling

I stopped at the bike shop last week and checked out a bike trainer. They were running a cycling class so I plan to go back when they are not busy and have them show me how to set the trainer up before i buy it. It costs $269, but looks super quick and easy. I imagine using it at home, at work or even taking it to girl's softball in the spring and riding while the game is on.

My biggest triathlon weakness remains my fear of the bike and lack of hours on the road. If I can get some good hours in this winter, maybe I'll be in a little better shape to take on some road riding. So far it has been too cold this winter to do much riding at work.

Strength-Training

I am doing better at strength training with 6 workouts this month. With the new equipment at the gym, there is no reason I can't get 2-3 solid workouts in each week. Next time I go in I will start a log so I am lifting on a progressive schedule. I can supplement my gym strength training with dumbbell work at work.

Running

I need to keep at this because this seems the quickest to go and the hardest to build back up. I will try to do three runs a week and try to slowly increase the miles and pace. Again the cold icy weather has stopped any outdoor running. I have had good luck getting on the tread mills across the street, and although they have a thirty minute time limit, at the right time, with no people waiting I may be able to run longer.

Swimming

Through the winter I will probably use swimming as a secondary exercise if time at the gym permits. Swim 500-1000 yards post run or strength train. Work on technique. In the spring, I plan to buy a wet suit and join the triathlon group on weekly open-water swims.

Volume

I would like to steadily increase my volume each month with a goal of hitting 1500 for one month. That's 50 minutes a day.

Races

Instead of laying out everything I want to do, I will just list my next target race.

Here it is:

The Greater Hartford Quarter Marathon on April 4 at the West Hartford reservoir. The goal will be to complete, not compete.

Rest and Recovery

Make certain I get plenty.

Lift

Rode the bike for 10 minutes as a warmup, then did the following strength exercises

2 sets of 12 reps leg press (7,8)
2 sets of 12 reps bench press (7,8)
2 sets of 12 reps leg extensions (7,8)
2 sets of 12 reps lat pulldowns
2 sets 12-reps leg curls
2 sets 12 reps chest flys
2 sets 12 reps curls
12 sets 12 reps tri pushdown
12 leg lift abs

Rode 10 minutes on bike as cool down

Total volume 45 minutes

Run/Bike/Swim

Ran 20 minutes on the treadmill at 5.6 after a four minute warm up walk.

Biked 20 minutes on the stationary bike covering 4.35 miles.

Swam for 20 minutes

Took a 10 minute jacuzzi.

Total volume64 minutes

Tonight, I'm eating rib eye steak.

Lift/Swim

Used the new equipment at the gym today. It's excellent! I did leg presses, leg extensions, leg curls, bench presses, shoulder presses, lat pull downs, chest fly's, tri push downs, curls and ab lifts. More new equipment to come, they say.

I also swam 1000 yards.

Total volume 45 minutes.

Rub

Ran 25 minutes at 5.4 on treadmill. Did a total of 32 minutes with walking, covered over 2.5 miles.

Saw the new weight-lifting equipment they just installed. Very nice.

Lift

At work today.

Walked up and down a flight of stairs carrying 2 - 10 pound dumbells 12 times.

Did 12 dumbell chest presses with 20 lb dumbells.

The following I did with 10s.

Squats
military press
dead lift
one arm rows
deadlift
standing shoulder rows
lunge
curls
tricep extensions

20 minutes

Run

Got up at 5:50 and walked across the street to the gym which opens at 6. I did the treadmill for 30 minutes, running for 25 at 5.3. Then I had to go to work. It has been extremely hard finding the time to work out. This may be an option two days a week.

Run

Ran for twenty-four minutes with six minutes walking on the treadmill. Ran at a 5.2 speed. just taking it easy.

Total 30 minutes.

Run/Lift

Went to the gym across the street this morning expecting to lift, but hoping to run, so I was pleased to fin one of the three treadmills open. I ran for 20 minutes and then walked for five.

Then I did leg lifts, leg curls and ab crunches, and then had to go to take Ashley to basketball.

Total volume 35 minutes.

Run/Lift/Swim

Ran for 22 minutes on the treadmill, running 1.5 miles with the rest cool down walking.

Lifted weights.

Swam 500 yards.

Took a jacuzzi.

50 minutes volume.

Bike

brought my hybrid bike to work this morning and will keep it here through the winter. Bight, but cold, I dressed in my thick workshirt, my snowjacket, and then a gortex windbreaker over all of that, put on ski gloves and my bank robber mask and then went out and rode for 25 minutes around the circle in the wind. I think I must have averaged 7 miles an hour. Still it was good to be back on the bike.

I also, learned how to use my C02 cartridges for the first time. My tires had grown soft over the last year orf inactivity. It took me two tries to figure out how the cartigages work. It would have only taken one if I had read the directions. Still, pretty cool. I will need to buy some more as well as some spare inner tubes. Part of my goal this winter will be to practice changing tires so I will have less anxiety when I race.

Run/Lift

Ran for 15 minutes on the treadmill, and then did 20 minutes of weightlifting at the gym. Also add 6 minutes walk/cooldown.

Total time 41 minutes.

I'm trying to get it in gear.

2009 Goals

Stay Healthy and Injury Free, Keep working out and Racing

Increase training volume over 2008

Return to Strength training 2-3 times a week throughout year (possible July/August break).

Do at least 3 Sprint Triathlons (beat Lake Compounce PR if I do race).

Run at least 2 10Ks (beat PR).

Run at least 3 5K's (beat PR).

Do at least 1 open water swim.

Do at least 1 25-mile or more bike.

***

Bonus -- Not unattainable, but not listing as a goal.

Run 1/2 marathon

Do an Olympic triathlon

***

Races I'd Like to Do

April - Great Hartford Quarter Marathon

May 9 - Race in the Park 5K

May 31 - Iron Horse 10k or 1/2 Marathon

June

Summer Solistice 5K

July - Griskus Sprint Tri

Sandy Beach Triathlon

August 9 -Niantic Triathlon

August 23 - Litchfield Hills Olympic

September - Lake Compounce Sprint Triathlon

October 10 - Hartford Marathon - 5K or Half Marathon

November - Manchester Road Race

2008 Highlights

1. Continued to work out. I am a runnner, swimmer, biker. I am a triathlete.

Total Volume 2008 + 6788
Toral Volume 2007 - 9244

Decrease of 27%. That's bad.

Stayed Injury free for the most part. That's good.

Volume hurt some by two colds, late winter episode of sore toe, stiff ankle (?gout) and demands of a new baby and two jobs.

2. Ran Iron Horse 10K

3. Swam Madison Mile



4. Raced the Lake Compunce Sprint Triathlon and a triathlon at Winding Trails. Took several minutes off my PR at LC thanks to new road bike.

5. Ran the Manchester Road Race with Chevaughn.

6. Ran 4 5K's, including setting PR Pace in 3.27 mile race in East Hartford. Pace of 9:14

Mile Run

Went to the track and ran 1 mile in the cold and dark. I ran a lap, walked maybe fifteen yards, then would do the next lap. Just wanting to be certain I didn't push myself too hard. On the second lap a big coyote/small wolf came out of the woods and joined me on the track. I was tempted to run right at it shouting to see if I could spook it, but that was just a passing throught. We were after all brothers in the night.

Good to be back out. Felt okay afterwards. It was a bit on the cold side.

I need to do much better in the new year than I am doing now, but I also don't want to run until I am healthy. I think will be able to do 2-3 next time out, as long as it it daytime.

Run/Lift/Swim

Ran for 20 minutes on the treadmill.

Did one set of 12 reps on the eight machines (chest press, leg lift, should press, leg curl, lat pull down, ab crunch, curl, tricept push down.

I was also thrilled to see a sign that the weight room is getting all new machines that should offer a better workout.

Swam 500 yards.

Took a jaccuzzi bath.

Here are some unposted photos from my Lake Compounce Triathlon:

Lift/Swim

Went across the street, did a five minute warmup on the bike, than did one set of 15 reps on all 8 cybex machines, and then got in the pool and swam 750 yards, just going easy. Good to be back working out.

Cold

I'm battling a cold so no workouts.

3 Miles

Ran three miles at the track

Manchester Road Race

Ran the 72nd Annual Manchester Road Race. The race info said they had a shuttle that ran off Exit 3 of the highway and ran every ten minutes from the lot to the race start up until 10:00 A.M. We were at the highway exit at 9:20, but the cops had already shut it down.


We ended up having to drive to a commuter lot in Bolton and wait in an enourmously long line for the shuttle out there.


On the way to the race we were able to watch some of it headed in the other direction. By the time we made it to the course, they had already shut down the starting line so we just joined in. Unfortunately the course was wall to wall walkers by now, so we had to run weaving in and out. We reached the mile mark 28 minutes into the race.


Still it was a blast. A 4.7 mile party with bands, people dressed in costumes and lots of people drinking beer by the side of the road. My favorite was Santa Claus playing an awesome electric guitar.


Other than a long hill where the walkers were so backed up to make running nearly impossible we ran the whole way.

Next year, I will definately try to get there an hour or more early.

here's a link on the race with video:

Channel 61 Manchester Road Race

Strength Training

I did 15 minutes with dumbells at work. I just used 10 lbs and it was exhausting. But at least its a start.

I've had a bad couple days as far as getting workouts in.

3 Mile Run

Finally got to run -- one time around the resovouir in the bitter wind and cold. I am a slow runner.

Swim Analysis/1000 Yard Swim

I had my sit down tonight with the two swim coaches to go over my stroke video. Not good. It was all business with aJohn madden telestrator laser. The two things they want me to work on are, instead of pushing water directly back, i sweep out with my arms and my kicks suck. My knees bend too much and my ankles are too stiff. So I need to lock my knees more when I swim and get some Zoomers fins to help with development.

I went to the pool and swam 1000 yards. The new stroke was harder and very tiring. The idea is too push the water, not slide through it.

They both sort of down on the Total Immersion style, although even they disagreed with each other on points. I will try to work on pushing water better and kicking better, but I will likely stick to the total immersion style,

1000 Yard Swim

Slep wrong last night and have a very sore neck. managed to make it to the pool to swim just 1000 yards so I could spend more time in the jaccuzzi with the jets on my neck. I feel a little better.

3 Mile Run

Went to the track after work, all bundled up in my Rocky grey hoody and sweat pants. Walked a half mile, and then ran 3 miles, then walked a half.

Swim

Swam for 30 minutes straight, and swam very well. Istarted out counting laps, but then just gave up. I was really concentrating on moving my arm in closer to my body and more powerfully while I rocked from side to side. felt good. I'm estimating I did 1600 yards or so.

4 Mile Run

Ran 4 miles at the reservoir. It finally dawned on me that it isn't a choice between a 5K and a 10K. Since the course has mile markers, I can just run in between them. So today I ran two miles, then turned around and ran back to the start. 4 miles without the temptation to quit when I reach the parking lot.

Next time I can run to mile one, then back to the start, and then run the course for 5.1 miles.

Brilliant!

It took me 46-47 minutes today. Running from a cold start.

1/2 mile Swim

Took lauren to the pool so with all the playtime, I only got to swim 1/2 ,ile. working on my stroke. I think I made some improvement based on what i saw on the video tape, although I think it will help more to have the coaches go over it with me.

Swim Lecture/Taping

I went to the HEat Swim Lecture and then had my swim videotaped. Very interesting. I am anxious to go over it with the coaches. One of the coaches watched me swim and said I had a very good stroke and asked if I had been on a swim team in high school or college. He also said I swam like an accountant and not an artist. I was swimimng slow and deliberate on purpose, so then I had him watch me again and I turned it on a little bit and he said it was much better. From watching the video I can see a couple things. My legs sag a little and that creates some drag. I don't think I bend my left arm as much as my right, and niether of them do I pull in tight enough to my chest. I think I need to cup my hand better. My kicking is pretty spastic.

On the good side, I turn my body well, and extend my arms well, entering on a nice angle.

Overall, I think I will also need to condition myself more and just swim harder and faster.

2.4 Mile Run/ 5K Cheerer

Did an easy neighborhood run this morning before taking Chevaughn down to the race at the Armory where she blazed through the 5K in her first race. I was looking for her to finish in 42 minutes and she came in in the 36-37 minute range. Awesome for a first race and for someone who has never run before starting training. We are going to run the Manchester Road Race together on Thanksgiving.

2000 Yard Swim

80 laps. Felt good, except when I got out both my calves cramped. The hot tub felt very good.

5K Run

Ran the resovouir. Very slow, untimed. I need to run more -- at least 3 times a week.

8 Mile Ride

Rode 8 miles in 40 minutes. I was wearing a ski mask and ski gloves and had my windbreaker zipped up to my neck. I was planning to go farther, but I got a call.

5 Mile Work Loop Ride

Rode 5 miles in 25 minutes. I got bored. Need to do better.

900 Yards Swim

Swam 900 yards -- 1/2 mile tonight. The good part is I made the effort to get there. The last two nights other obligations have kept me busy until 8:15. You have to be out of the water at 8:45. Yesterday, I said, I don't have time, but feeling so badly afterward that I hadn't worked out, tonight, I made a dask for the pool and banged out a 1/2 mile and still had time for a few minutes in the jacuzzi. Oh yeah, again there was only me and one other person in the 11 land pool. Sweet.

I'm also signing up to a swim instruction deal. See attached:

Heat Swim

Track Run/Walk

I went to the track last last night while waiting for a girls basketball practice to be over. While the track was lit, the light barelyreached the ground. It was also pretty cold. I walked a half mile, ran a mile, walked a quarter, ran a mile and then walked a half before stretcheing and leaving. I don't like running in the dark and the cold.

Resovouir

Finally got time to get in a run. I went around the resovouir the opposite direction. I walked for the first five minutes, and then experimented with a 4-1 run/ walk in anticipation of using that as a way of training for a as yet unspecified half-marathon. I came in around 37-38 minutes with my last two mile splits being 11:30 and 11:44.

1000 Yard Swim

Swam 1000 Yards

5 K Run

Ran the resovouir in about 36 minutes. It was cold and I went slow, but it didn't feel too bad. First run since the 2nd of the month.

7 Mile Bike/1500 Yard Swim

Rode 7 miles in 34 minutes, and then tonight swam 1500 yards.

6.5 Mile Ride

Rode again today at work. tried first in the morning, but it was too cold, rode then in the afternoon, but was going real slow due to the wind. I was tired. Total 6.5 miles.

5 Mile Ride

Rode 5 miles is 25 minutes. Cool and windy.

8 Mile Bike

Rode 8 Miles at work in 34 minutes

15 Mile Bike/1000Yard Swim

Went for a 15 mile ride with a friend from work. We rode out in the countryside. What a difference from riding in a circle at work. It was a beautiful fall day. I definately need to do more of this kind of riding. All told we went for 52 minutes.

Later I swam 1000 yards.

8 Mile Bike

Rode 8 miles in 34 minutes at work. Back in the saddle. My goal is to ride at least 6-8 miles every day I work. As the weather gets colder I plan to switch back to the hybrid bike, and then return to the road bike in the Spring.

1250 Yard Swim

Nice and easy swim. It felt very good to be in the pool.

Got a bad cold that I am recovering from, but it has caused me to shut down for a spell, so no race 5K or 1/2 Marathon for me.

My short-term goal now is rest and to come up with a good training plan for the off-season, along with a reasonable list of goals.

Dream Races

SOS - Survival of the Shawangunks




St. Croix Reef Swim

Pratt and Whitney 3.27 Mile

My plan was to go fo my PR so I could do the Half-Marathon in 9 days as a walk run. I thought I could do it as it would be cool with a flat course.

We ran around Rentsler Field Stadium where the UCONN football team plays and then ran out along two abandoned runways and back. At mile one, which seemed to take awhile to get to, my time was 10:36, which seemed inconcievable to me. Talk about being bummed out. I felt tired, but thought I was moving along at a decent pace. Then I ran past a Mile 2 sign on the ground about 8 minutes later, and then a little beyond then I passed another mile 2 marker where a guy called out my time as 19:40, which meant my second mile was in 9:01. I was real tired on the homestretch, which again seemed long and I had almost no kick. I was really depressed to see the finishinging clock. 30:12. So much for improving. A second over 30:00 performance. I felt a little better to hear everyone grumbling at the finish about the course being long. I got a couple drinks, a banana, some peanuts, and then headed home.

I was pleased when I just went to the results page to see the race is now listed as a 3.27 miles instead of a 5K. That's almost 300 extra yards. My corrected mile pace is 9:14, which would give me a 5K of 28.37 which is a new PR. In the Huck Finn 5K last year I finished in 28:54 or a 9:19 pace.

Still I feel a bit cheated for not knowing my accurate times as I was running and not having an official 5K finish.

Results

Overall I finished 143 out of 193 and 24 out of 28th in my age group. I do notice the older you get the more serious the runner. Had I been 40 I would have been 29 out of 40, had I been 30 I would have been 29 out of 36. Most people running at 50 are serious and not just some guys who think they can run a 5K.

Undecided about my course of action for the marathon day, the 1/2 as a hike or go for speed in the 5K.

I posted on this race at the HEAT forum:

HEAT

1500 Yard Swim

Swam, felt really good to be in the pool.

Thoughts on Running, Tris, Training, Etc

I have been trying to come to grips with my failure to really increase my speed and I have concluded it is a training issue. I have been running 3 miles at the same speed most every time I run. While I did two speed workouts this year, I hardly had a structured schedule. My goals for this year were too diffuse -- go long, go fast, do tris, swims, runs, etc.

On the other hand, a part of me thinks I just don't have the heart to really push in a race. I back off when I feel too much stress, other than for a slight kick at the end. I should be running a much faster 5K based on the speed I can show in shorter runs. It is about conditioning and heart.

I have two possible races coming up. On October 2 there is a 5K that is very flat -- on the runway of an old airport. I can use that as a test of letting myself go. I have only one more run between then and now unless I run on consecutive days. I might be able to set a PR if two things are true -- my last two races were due to humidity and poor pacing in one and just running a difficult very hilly 5K in the other.

The next race is October 11 -- the Hartford Marathon races. I really want to do the 1/2 marathon, but am resigned to doing it more as a complete the distance by walking and running at a leisurely pace. I suppose it will depend on how I do on October 2.

On the other hand, running the same 5K where I set my PR last year would be a true test of any progress. I could focus strictly on this race, training for it, including a speed workout or two in advance.

See, my dilemna, no clear plan.

I do know this -- next year I want to do more triathlons. I want to race more.

South Park 5K

Ran the South Park Inn 5K, which was a run up the hill and around the UCONN Health Center. I tried to pace myself going up. My first mile was in 10:00 on the dot. The next mile I was at 19:40, but I had little left for the last 1.1 and finished in 30:40 or something like that. I'm waiting for the official results. It was cool, but humid.

I'll write more later.

***

Final 30:38 (9:53 pace)

55 out of 79

Results

5K Run

Ran the resovouir nice and easy, untimed.

Lake Compounce Triathlon 9/21/2008

The Lake Compounce triathlon was only my second triathlon of the year. I did my Winding Trails in August on my 50th birthday. Last year—my first in triathlon – I did six; ending with Lake Compounce where for the first time I managed to complete the run with walking any. Despite my best intentions this year my training volume was down by a quarter due to a second job and my joyous new daughter born in January. I need to learn better how to take advantage of time to train earlier in the day as I found often something would come up to interfere with a planned evening training.

I wish I was more excited before a triathlon. I never find I am looking forward to it as I used to look forward to my softball games when I played in a competitive league. I have to force myself to get in my car and drive, knowing how bad I will feel later if I am still at home after the race would have been over.

This year driving to Bristol it seemed darker out and certainly chillier. I put bike in a rack in the transition area and went to get checked in. They passed out paper numbers this year and I couldn’t decide what shirt to pin them to. I wasn’t certain how warm it would be by the time I got on the bike. I had a summer running shirt, a cotton tee-shirt and a warm fall running shirt, which in the end is what I decided to pin the number to because I didn't want to freeze on the bike. Just as I did last year, I set a towel, my sneakers and a pair of running socks by the stairs to one of the rides near the lake so I could change into my sneakers without having to deal with a hectic, crowded transition area and then also so I wouldn’t have to run barefoot the quarter mile or so through the park from the lake to the transition area.

There was fog rising of the lake and the air was nippy, but the water was quite warm. The race director asked the elite swimmers to get in the front of the pack and then all told swimmers they were permitted to start waist deep. I’m not an elite swimmer, but I’m six-eight so that might have put me a good deal of distance ahead of anyone else to start. I took a position toward the front on the far right.

The swim went well. I swam very easy. Every time I looked up I was staring right ahead at a buoy. It seemed foggier on the way in – I couldn't see the beach until I was right on it. I came out of the water in a good time and then went over to where I had laid out my gear. Inexplicably, while I toweled my head and body off, I forgot to towel my feet and not only did I have a hard time getting my sox on, but my sneakers were soaked. Once they were tied, I ran at a measured pace to the transition area, already knowing I would have to change to some dry socks after the bike. Fortunately, I had another pair.

This year I finally got a road bike and what a difference it made. I am not a good rider at all, and while I was passed by quite a few people, including a couple mountain bike riders, I felt like for the most part I held my own, passing a few riders and never having to struggle on any of the modest inclines. I think I could go much faster than I do – I just have never quite overcome my fear of bikes and a bad accident I had when I was in first grade – going over the handlebars on my new Schwin Speedster. Since I got my road bike I have already been over the handle bars twice – once in a parking lot when I was trying out the bike and ran smack into a precisely cut foot wide wire ditch running the length of the lot and was unable to stop in time or failing that Evil-Knevil it and then once at a much slower speed when trying to turn a circle I slowly hit a curb and landed in the grass. I tried a couple times to get in the low position, but for some reason my bike would creak like it was breaking apart so I stopped trying that.

My transition was slow due to having to take my sneakers and wet socks off and then put dry ones, and then find my Gatorade in my bag, only to knock over my bike and two next to it. I was very slow on the run. My lower back was tight – a problem I had last year in my earlier races. But instead of walking and trying to stretch, I decide it was more important that I had just keep running at a pace I knew was slow. I attributed the tightness to the colder weather – last year it was much warmer. I made it though, and even managed a bit of a kick at the end with the crowd urging us on.

There were plenty of bagels left at the finish, as well as bananas and cold water. I got in line for the free massages, but after standing there for twenty minutes and the massager still working on the person who was there when I got in line, I left. The sun was out now and the warmth was starting to my back feel better.

Driving home, I felt really great. The sky seemed bluer than it was yesterday, the greenery of the Connecticut landscape brighter.

I was looking ahead to a day off with the family, roasting some chickens, watching some of the Red Sox game, and in the evening having a couple cold beers

***

Results

I came in 151 out of 187.

Swim/Run to transition 0:15:15 (85th)
Transition Bike 0:55:14 (144th)
Transition/Run 0:31:15 (165th)
Total 1:41:41



Surprisingly I lost almost 2 minutes in the swim.
I picked up five in the bike
and only lost 5 seconds in the run.

Here are some photos of the race: Smugmug

There are pictures of me on Page 3, 28 and 40.

3.25 Mile Run

Ran an easy untimed 3.25 at the track.

6.5 Mile Bike/3 Mile Run

Rode again today, same as yesterday only my butt didn't get sore.

Later, ran my 3 mile neighborhood course. It's getting so dark early I don't have time to do the reservoir after work.

6.5 Mile Bike/ 2 Mile Baby Carriage

Rode 6.5 Miles. My butt got sore. I haven't been riding much lately. It took me 30 minutes. I need to do one long ride before next Sunday.

Later did a 2 mile run walk with the baby carriage, which went very well. Zoey loves the bumps in the sidewalk.

2.5 Mile Run

3 days in a row. No workout. Bad. I just need to plan better. Twice I was on the way out the door to swim and run and something came up. In both cases if I had used my time better i would have gotten a workout in.

This morning I did my neighborhood run, but worked the first half mile to watm up because I felt stiff.

It does feel good to run.

I have a tri a week from Sunday so I need some riding swimming and running strong for the next several days to get back in tune.

3 Mile Run

Came home from work, had a little too eat and then took a nap, woke up, felt crappy. Finally made myself run and then I felt great afterwards. I just did my local hilly route.

1250 Yard Swim

Swam 1250 yards. Feeling better. Back in the swim!

5K Run

Ran the reservoir. I heeded the weather reports and didn't go down to the triathlon, but now I think I probably could have gone okay as the severe weather hasn't arrived.

The reservoir run was tough though. Humidity 88%. Temp 79 degrees. I was soaked. I ran a slow 34:30.

I admit to feeling a little discouraged by my training season so far. I've only done one triathlon and have made no significant speed gains in running. My volume is down over last year. I don't think i will be in shape to do the October 11 half marathon.

On the other hand, I am working two jobs and have a new baby daughter, so the fact I am out at all is good.

I did sign up yesterday for the Lake Compounce triathlon on September 21st.

***

I just found out they turned the tri into a run/bike/run so I didn't miss anything.

Baby carriage run/450 yard swim

Did a trial short run with the baby carriage. Went very well. Later I did a light swim just to keep the feel of the water.

I am signed up for a triathlon on Saturday, but will likely not go due to severe weather. I have less fear of swimming in a storm than I do of riding a bike or driving in one.

900 Yard Swim

Swam 1/2 mile, actually swam very well. No time, just nice and easy.

10 Mile Bike

Rode 10 miles at work in 47:00. beautiful day.

7 Mile Bike

Rode 7 miles at work in 34:00 minutes.

5K Run

Ran the resovoiur. I wanted to do the extreme 5K in Hartford, but I got out of work too late.

Here were my times tonight:

Mile 1: 10:17
Mile 2: 10:36
Mile 3.1: 11:29

Total 32:23

1/2 mile Swim

Went to the pool and swam 36 laps straight. I need to get back in swimming shape for my upcoming triathlon.

7 Mile Bike

Road 7 miles in 33 minutes. Got bored.

Baby Carriage

Did a little trial run with the new baby running stroller -- a 2 mile run/walk. Went very well. I want to be a little careful that I don't change my running style too much and hurt myself. I will also have to test the hands free attachment.

5 Mile Bike

Did an easy 5 mile ride at work. Am somewhat tired today from yesterday's run.

Did another 5 later in the day.

6.5 Mile Run/Walk

I was thinking about running a 10K this morning to test my 5-1 run walk as a training for a half marathon in October. But I stayed up late watching the Olympics, ate a litle too much red meat and drank a beer, and then this morning, my daughter woke up at six and I was playing with her in bed and didn't feel like getting up and leaving her, plus it was hot out.

Anyway, I saved $25 bucks and the gas to go to the race. Instead I went to the resovoiur. It was hot, but much of the run is shaded. 73 degrees. 61% humidity.

I went the first 3.1 doing run/walk at a 5 minute to 1 minute ratio. I was running easy and not trying to set any kind of record.

Here's how it came out:

Mile 1: 10:50
Mile 2: 11:20
Mile 3.1: 11:57
3.1: 34:08 (11:00 pace)

I continued around the resovouir one more time, but switched my rin walk to a 3 minute run/2 minute walk:

? Unknow connecting distance: 2:38
Mile 1: 13:04
Mile 2: 13:13
Mile 3.1: 13:46
2nd 3.1K: 40:03 (12:56 pace)
Unknown connecting distance: 2:05

Total time 1:18:55
10K (time minus connecting times): 1:14:13
11:58 pace

***

Afterwards, I needed a two hour nap to recover.

5 K Run

Ran the resovoiur tonight. I was all excited to do an extreme 5K race by Hartford's riverfront, but then discovered it is not until next week.

I ran easy with a heart rate of 144 average on the last mile. My time was 33:00, including having to stop to give a lost biker directions.

20 Minute Run

After two days of rest, I finally went out and did an easy run. The Lobster Loop mashed me up. I felt like I was getting sick on Tuesday, but was recovered on Wednesday. I just did a twenty minute easy neighborhood run because I am uncertain about if I want to run a race later this week.

Canton Lobster Loop 5K

I ran in the Canton Lobster Loop 5K this morning. My goals were three-fold, beat my PR for the year of 29:27, beat my PR of 28:47, break 28:00 minutes. To do all three I would have to run a 9:00 pace.

In practice I have been able to hold this pace for 2 and a half miles, but with speed slipping steadily.

In the end today I failed all three coming in at 29:32. A 9:32 pace.

Here's how it went. It was much hotter than I anticipated at 8:30 in the morning Yahoo weather says 78 degrees with 45% humidity. It felt hotter in the sun. There were 400-500 people in the race.

I had read the first and third miles were fast with some hills on the 2nd mile. The opening gun caught me by surprise as there was no kind of countdown.

As always I felt short of breath at the start, and was bothered somewhat by a loose shoelace, as I had tied my car key to it and the double knot came out. The key was secure, but part of the lace kept whacking the ground.

I reached the first mile mark in 8:34. My first thought was great -- I'm well ahead of pace, but then I thought, maybe that's why I am so tired.

The second mile with its moderate climbs wore me even more as I noticed more and more people passing me. I hit the two mile mark in 18:30, and felt like I had little left. Approaching the top of the hill, I slowed briefly to walk to get water at the water station, but they just had a kid there pouring water from a Gatorade cooler and there was no way he was keeping up with the demand. The last mile I stopped and walked a couple times for thirty paces, but couldn't get any speed going when I started running. I had no finishing kick other than the last twenty-five yards.

My watch showed 29:24, but the official time had me eight seconds later, which is about how long it took me to set the watch after the gun went off.

They handed me a warm bottle of water at the finish, and I immediately sought the shade of a tree. I was very, very sweaty. I'm glad I wore a true running shirt today -- normally I wear cotton, but I decided I'm a racer now I can wear a running shirt.

After I drank the water I walked back to my car in the parking lot of a shopping center. I went into a bagel shop and felt very light-headed while standing in line. I was behind a guy talking forever to order a dozen bagels, and when I walked in all four tables were open and by the time he finished ordering there were families sitting in all of them. I drank half a Powerade just waiting there. I finally bought a bagel and another Powerade and then went out to the car, got in and turned the AC on.

I'm a little disappointed in my time. I could have pressed it more -- maybe, but I am not out to kill myself. There will be other races. Here are my excuses:

Too hot and humid compared to my training in the evenings.

Didn't eat anything for breakfast and had only a diet coke.

Still tired from triathlon or too rusty from not running since Tuesday triathlon.

Went out way too fast in first mile.

But overall I'm not that upset.

I ran instead of staying in bed. I learned some pacing lessons. I still have a goal to beat this year. Maybe in September or October when it is cooler.

Next Saturday I have a chance to do a 10K. If I do it, I will do it as a 5/1 run walk as a practice long run.

29:32 (9:31 pace)

311 out of 432.

Canton Lobster Loop Results

20 Minute Bike

Road twenty minutes at work just to get blood flowing to my legs. Went 4.35 miles.

1000 Yard Swim

Swam 1000 yards. I really need to swim more to keep my feel for the water. I think my next race i will just try to swim easy and powerfully like i do when i do the stroke count swim, trying to do a lap in as few strokes as possible (14-15).

My knees felt fine today, but I did not want to risk running in the 5K in Hartford tonight.

I admit I am thinking about doing Winding Trails again next Tuesday.

Rest Day

Rest day post-race. My knees started hurting this afternoon, which is typical for me the day after a long run.

Winding Trails Tri #9 Race Report

I felt crappy all day. I don't know whether it was lack of sleep, too much work, or drinking too much Coke and getting that phlegmy feeling in my throat. I did get a nap in the afternoon, but I did really think about not going.

But then, it came down to this:

Today is my birthday. I am 50 years old. How do I want to remember this day? And do I want it to signal how I will live the rest of my life?

I had to race.

I got there late. The transition area was very crowded, but I managed to lean my bike against a guard shack, only halfway in the woods. No place to lay out my stuff.

I paid my $15 fee, which is very reasonable, and was marked with the number 658. I thought 600 people, you've got to be kidding. It turned out they just assigned high numbers for some strange reason. There were 212 adults in the race and another 50 kids in a separate kids triathlon.

I went down to the water just as they were getting ready to start the swim. The course was a rectangle inside a roped in area. There were buoys in each of the far corners of the rectangle, with not a whole lot of space between the buoy and the rope. I was warned that this race was a slugfest.

I decided to swim as easy as I could. My goal was just to finish -- to get through the run without having to stop.

The water was clear with a sandy bottom. The race was extremely crowded. They did two waves. Men first. There was a lot of banging, but I didn't get hit too hard and I don't think I clubbed anyone. I swam somewhat of a diagonal into the first buoy instead of swimming straight with the bigger crowd. The way I got around the buoy was grabbing it and pulling myself around it. I didn't swim particularly well and got very tired. I did some breast stroke. I didn't feel my stroke kick in until maybe the last 50 yards of the 400 yard course. When I got out of the water, I felt sort of queasy, and burped a few times as I walked over the timing mat and then up to the transition area. I took my sweet time, putting my socks and sneakers on, and my helmet and gloves. I tried to out my googles on, but they were all fogged up, so I put them in my pocket instead. I took a drink of gatorade and then started off on the bike.

The bike went great. I got passed by only a couple people, even though I wasn't even trying to go too fast. I rode the whole way in the upright position, but I was flying. The course was only 7-8 miles, so it went quickly. It was a flat easy ride on shaded street and through farmland. I finished in 29:18.

My transition to running was quick. I just drank some gatorade, and was off. The run was on a trail and was hilly. I had to stop briefly to tie was shoe and then a couple minutes later, I stumbled on a tree root, and ended up doing a couple of three-sixtys. I scrapped my knee and was bleeding, but got quickly to my feet and kept on. The run was tough and I was very tired. It seemed to go forever, but I never had to stop to walk, so that was a success. I did get passed by quite a number of runners (at least 30, maybe more) and only passed one.

I didn't get the times until much later, so here they are.

Total: 1:10:59 145 out of 212 (27 out of 41 road bike division).

Swim: 8:13
Bike (includes transition) 29:18
Run: 33:28

So overall, I think I did great.

I can certainly improve my swimming. I need to get back in the pool as I have clearly lost some swim conditioning. I can be quicker in transition with a better set up. The bike I can concentrate on speed next time. And running, well, running I'll just need better conditioning.

Winding Trails #9 Triathlon Results

I went home and ate lobster, clams, corn and drank two Bud Lights with Lime.

Happy 50th Birthday to me.

2 Mile Run

Did an easy two mile run after work.

10 Mile Bike

Rode 10 miles in 45 minutes. The ride is getting pretty effortless. I really should try to go farther.

3 Mile run

Did my neighborhood 3 mile run. I always start out running like an old man, stiff and short of breath, but then after awhile I am running pretty well.

5 Mile Run

Went to the track and ran five miles using a run five minutes/walk one minute scheme. here's how it came out.

Lap 1: 2:21
Lap 2: 2:25
Lap 3: 2:40
Lap 4: 2:23
Lap 5: 2:38
Lap 6: 2:22
Lap 7: 2:23
Lap 8: 2:34
Lap 9: 2:27
Lap 10: 2:47
Lap 11: 2:28
Lap 12: 2:45
Lap 13: 2:36
Lap 14: 3:00
Lap 15: 2:37
Lap 16: 2:45
Lap 17: 2:53
Lap 18: 2:46
Lap 19: 2:46
Lap 20: 2:39

Now some laps because the run minute fell during the whole lap or part of the lap were longer. And it was clear I was slowing. Still I finished feeling not too beat up in a total pace well ahead of my 10k 10:45 pace. This is by far the fastest I have ever run at a distance over 4 miles, and I wasn't trying to run fast.

Total 52:23
Mile Pace: 10:27
Split 25:03 (10:01) pace
Split 27:20 (10:56) pace

Long Run History

I am going to try to keep this 5/1 scheme up, once a week, gradually adding miles, and hopefully this will get me in shape for a half-marathon in October.

***

I walked an additional mile 1/2 before and 1/2 after.

10 Mile Bike/900 Yard swim

Did a little better today. 10 miles in 45 minutes. I didn't go longer because I am hoping to either swim or run after work tonight.

Swam 900 yards.

Triathlon Sign Up

Well, I went and did it. I signed up for a sprint triathlon.

Saturday, September 6 at 7:00 AM.

Dave Parcell's Madison Triathlon

Same location as the Madison Mile Swim. The bike looks reasonably flat.

.5 Mile Swim/13 Mile Bike/3 Mile Run

I figure I needed the motivation. The race I did last year in Niantic, which is tomorrow sold out before I signed up and this race threatened to fill up too. The races I did last year at Terramuguss have been canceled so far due to road construction so I have been out of luck.

Maybe this will motivate me to do one of the Tuesday Night Triathlons in Farmington. My work schedule is shifting so I will have some Tuesday nights off.

I have also lined up some possible running races in the meantime:

August 14 - 5K in Hartford
August 23 - 10k in Granby
August 28 - Extreme 5K in Hartford

Not that I will do them all.

6.5 Miles

Rode 6.5 in 30 minutes. Got bored. Same old story.

2 Mile Speed Workout

After work, I went to the track, and in the evening ran 2 miles, trying to run one lap easy but moving my feet quickly and then one lap fast. I was a little pooped so i didn't quite run as fast as I was able, but I was able to run two miles at a faster pace than normal. Here now I look at my splits for the first time:

1st lap: 2:14
2ns Lap: 2:02
3rd lap: 2:15
4th Lap: 2:06
5th lap: 2:20
6th lap: 2:05
7th lap: 2:20
8th Lap: 2:07

Time: 17:30
Pace: 8:45

Previously I ran 1.5 miles in 13:00 (8:40 pace)
1 mile in 8:10
and 2 miles in 18:00 (9:00 pace)

My end of the year goal is to run a 5k in under 28:00 minutes, or better under a 9:00minute pace. My next speed workout I will try to go 2.5 miles as above.

I was glad I ran today. It is so easy to come home at the end of a 12 hour day and just sit on the couch.

10 Mile Bike

Rode 10 miles in 44:30 at work tonight. My knees were feeling dead all day, which they have been lately always in the afternoon after the day I have run. Anyway, it felt good to get on the bike. The knees feel fine now. I probably could have easily gone another two miles, but it was getting dark and I had other things to do before work gets out.

4 Mile Run/Walk

Ran 4 miles, running for ten minutes and walking for two. Finished in 44:15, and then I walked another mile. I was doing this at 5:00 in the afternoon in the sun with the temp of 86. Next time I will try to go at least 5. I don't feel too bad about quitting after four. It was hot, and I have been working a lot and for the last couple nights getting woken at 2:00 AM by my dauhgter who wants to play and when we put her in bed to try to sleep with us, she delights in head-btting me and trying to gouge out my eyes.

6 Mile Bike

Rode 6 miles and then got bored. I need more discipline.

3 Mile Run

Ran three miles on the track at the high school. First time I have been back to this track in awhile. They had closed it due to contstruction. It was very spongy and soft. I had wanted to run earlier in the day, but as always, of you put it off, you don't get it done. I didn't time myself. I really need to start doing longer runs.

9 Mile Bike

Rode 9 Miles at work before being interrupted by a call. I was starting to get bored and my but was starting to get just a little uncomfortable. The bike was riding smooth though. I was just going easy.

750 Yard Swim

Swam very easy tonight. Was tired and didn't feel particuarly well, but at least I made it out for a workout.

3 Mile Run

After missing two days of workouts , first do to babysitting issues and second due to weather, combined with coming home from my new job and just wanting to have a beer and dinner, i made it out on a run tonight. My knees had felt oddly sore today, still I ran the neighborhood, extremely hilly route. I ran very easy and was glad I ran. I'm hoping on Saturday to put in a long run, but for now just maintenence works.

3 Mile Run

Ran 2.78 miles in the neighborhood, came home and immediately drank 8 ounces of beer and ate a hot dog. Thinking about trainingt for the Big Man Run. More to follow.

Training Volume

Here's a graph on my triathlon volume (in minutes) over the last two years.

Volume Report January 2007-Present

I've fallen a bit behind last year's pace.

6 Mile Ride/Broken Spoke

Was riding the loop this morning when after six miles, I heard something snap and thought maybe I had dropped the chain, but when I got off I saw the chain was still on. Eventually I saw a broken spoke. I was able to pull it out and then ride the last little bit back. I decided to cut my ride short, which is a good thing because reading on the internet now about breaking a spoke, it can mess your bike up if you ride with a missing spoke. Anyway, I got six plus miles in in 30 minutes.

Broken Spoke

15 Mile Bike

Came into work this morning, got on my bike and rode 15 miles around the circle. It took me 70 minutes for an average speed of 12.8. I went much slower in the end than earlier, although at no time was I trying to go fast. I rode most of the way in the upright position. My butt did okay, although it was getting a little sore at the end. It actually hurt most when I went down into the low position. Still better than the other seat. I was pretty tired at the end. The problem with the circle is you are pedalling the whole time. I need to take more gliding breaks to let my legs recover.

At the end I did one quick burst for speed and got up to 22 mph on a straight, but I felt the bike begin to wobble so I eased off.

I need to keep doing these longer rides so that they are a piece of cake for me.

I do think actually countryside rides will be easier than the endless loop ride. I figure I did 22 laps.

1500 Yard Swim

Swam 1500 yards at the pool, nice and easy, gaining power as I went.

5k Run 2 Minutes/Walk 40 seconds

Experimented again today with the run walk. My intention was to try a 10K, but I went out at 4:00 PM. It was 88 degrees with 33% humidity. My plan was to run 2 minutes and walk 40 seconds. I was again shocked that my first mile came in at the same 9:45 as past race efforts. My second mile was slower in 10:21. The last 1.1 was in 10:51. Total time was 31:05.

My legs felt fine, but cardiovascularly I was pooped. I was breathing heavy and even had to walk a little on the homestretch within 100 yards of the finish. I guess I was doing intervals more than a long slow run. I'd run hard for two minutes (I wasn't sprinting by any means, just running at a faster than normal pace), and then pant and try to get my breath for 40 seconds, and then run hard again.

My total pace was 10:02.

I find it remarkable that walking 40 seconds every two minutes can still give me such a fast time on a supposed training run.

I need to try this again either early in the morning or later in the evening, running a slower pace. Maybe try to do a 10:30 pace and see how i feel doing a 10K.

5 Mile/3 Mile/ 2 Mile Bike

Rode 10 miles in three spurts, being interrupted by calls at work. I am liking the new seat. I'm tempted to try a riding marathon at work where I start riding when I come in -- nice and easy and just see how many miles I can log in a day, taking rest stops whenever I feel like it. It was a great day to ride.

10 Mile Bike

Did a ten mile bike at work doing the loop. Averaged 14.7 for the first six miles and then slowed a little to average 14.4. Total time was 41:20. There was a fierce wind blowing into me on the one section that is slightly downhill, so that inhibited my speed a little. The new seat felt much better, although no seat is completely comfortable. A beautiful day again.

Run/Walk 5K Experiment

Feeling tired tonight, dragged myself to the resovour, started running not even sure what I wanted to accomplish. I ran the first mile in 9:45, which wasn't fast enough for a record, but was too fast for a long slow run, so I decided to throw in two one minute walks as a practice for run/walk in longer distances.

Here the result:

Mile one run: 9:45
Mile two (included 1 minute walk uphill 12:00 into run): 9:59
Mile 3.1 (included 1 minute walk to start mile: 9:45 (8:51)

Total 29:29 (which is one second slower than my 5K race time).

The times were virtually identical to my race times. As in the race I sprinted at the end.

Interesting. I could walk two minutes in training and only lose a second off my race time.

***

My next experiment will be to do an 10K at the resovouir with one minute walks every ten minutes.

1000 Yard Swim

Swam 1000 yards at the pool, nice and easy. My back was a little sore today. maybe I should have stretched more after running yesterday.

3 Mile Walk/Run/5K Run

Did another 3 mile walk run with Ashley, and then this evening ran an easy 5K in 32:10 at the reservoir. beautiful day.

I took my bike into the shop yesterday for a tuneup and to get a new saddle -- I bought their top of the line $89 one. I should get it back tomorrow.

I still have to figure out my goals for the rest of the season in a more meaningful way. I need more targeted workouts. Otherwise I feel I am just treading water.

Do I just want to train and get in better shape?

Do I want to do 3 sprint tirathlons and focus on them?

Do I want to focus on a half marathon?

8 Mile Bike/2nd Fall

Did an easy 8 mile bike at work. Again was getting really bored and my butt was hurting. When I came around at the end, I was only at 7.90 miles so I did a couple slow turning circles, but my radius was always too wide to turn, so I finally turned in a larger area and then started doing some more circles and then I realized I wasn't going to be able to cut the circle without hitting the curb and my hands weren't on the brakes, so I tried to stop maybe I reached the brakes, but didn't quite make it, and then there I was over the handlebars again, but this time onto grass at a very slow speed. No scrapes. Just some dirt on my pants and the back of my shirt.

Oh well.

8 Mile Ride/ 3 Mile Run Walk

Rode at work. I am very proud of myself. I used differential diagnosis to figure out the cause of the whistling in my front wheel and was able to solve it with a little bit of lube. Amazing. Bike Mechanic.

I also went over the 100 mile mark on my bike.

Here are my impressions:

Definately faster than the other bike.

Not as stable.

I could go much faster than I do, but I freak out when going above 20 mph on a straightaway. I have hit 29 on a downhill.

My cadence is too slow. 55-60. I prefer the big gear. The middle gear brings my cadence up, but i am uncomfortable moving my legs that fast and maintaining balance.

I can see how bike shoes and clipless pedals would really improve efficiency.

I need to get the tire pressure figured out. I pump up the tire, but feel I am letting to much air out when I disengage the pump.

I am not certain I am sitting on the bike right. My seat maybe needs to be raised a touch.

The saddle is bearable.

I need more mental toughness to do more laps at work.

***

Did a 3 mile run/walk with Ashley at night.

I need to start riding hills at home.

6 Mile Bike

Rode six miles at work. I quit because I was bored. My excuse was I finally isolated the whirling/whistling sound as coming from a brake pad. There is either a microscopic contact or something else causing it. I don't think it is unsafe, but it gave me an excuse to stop. I was averaging 14.4 mph going easy.

3 Mile Run

Ran 3 miles in the neighborhood this evening in severe humidity. I watched the baby all day so I was tired. It was good to get out and run. The run included a steep long hill but I kept running.

1000 Yard Swim

I was hoping to bike today at work, but did not get the chance. My legs also felt dead today from the knees down. I did run two days in a row even though yesterday was only a 1.25 miles easy mixed with walking. the day before was my speed workout.

I was considering going for a 5K record on Saturday, but will be on baby duty instead, which is just as well. I want to run a sub 9:00 mile pace in training and then let it loose in a 5K.

Tonight I went back to the pool and swam easy again. Swimming two days in a row really feels good. I swam much better tonight.

2.25 Run/Walk/ 750 Yard Swim

Swam 750 yards, nice and easy.

Earlier I did a 2.25 mile run walk with Ashley trying to get ready for a 5K run/walk.

Speed Workout

Before work today I went to the track. My goal -- to see how far I could run at a 9:00 mile pace. Each lap had to be run in under 2:15 for me to go on.

Here's how it went.

Lap 1 2:08
Lap 2 2:05
Lap 3 2:05
Lap 4 2:08
Lap 5 2:12
Lap 6 2:20

Total time 13:00 for 1.5 miles an (8:40 pace). 8:26 for 1 mile.

I suppose I could have tried to keep running as long as I stayed under a 9:00 total pace, but I was clearly tiring. My heart rate was averaging 160 on my last lap.

Overall, though, this gives me great hope to break 28:00 for a 5K this year. Once a week I should do this, with a goal of adding at least another lap each week.

I was running around 9:00 AM in the sun with the temp of 78 degrees.

5K

Ran 5K at 8:00 this morning at the reservoir. Hot and humid. It was close to being my hardest 5K ever. I was drenched with sweat and struggling to breathe. It took me 35:33.

I had planned to do a long slow run, but this was too much.

8 Mile Ride

Rode 8 easy miles at work in the cloudy 85 degrees temps with some humidity. Again, I was hoping to maybe go 25, but I forgot to load the water bottle and my butt started to get tired. It took me 33 minutes for an average speed of 13.3. My tires are getting a little soft and I have my pump at home. The guy at the shop told me to pump up the tires before every ride.

Ride to Work

Rode to work this morning. I had a car arranged if I didn't get up on time, but I woke up and said, hey I need to ride. I had three Bud Lites with Lime last night, along with a steak, shrimp, pistachio nuts, mozzarella cheese, blueberries, and an ice cream sandwich with sprinkles, so I was worried I was going to be a little tired and that the beer would affect my gout stricken toe, but the toe with the ibuprofen help, feels allright.

Rode in a record 39:58, but I did take the short cut so the trip was only 9.8 miles. The speedometer recorded average speed at 14.88. I was hearing this odd whistle for most of the ride, which I couldn't figure out what the cause was. It stopped with about a mile to go.

Depending on my car, I don't think I'm going to be able to do the 25 mile fun ride tomorrow.

5K Run

Everytime I get cocky and start talking about all the races I am going to do something happens. My car died and the mechanic can't figure out what is wrong with it, and I'm battling gout in my big right toe again, although with prompt ibuprofen, it hasn't been too bad. I wanted to do the extreme Scramble race tonight, but couldn't get there. Instead, I went to the resovouir and ran 5k without my monitor and no head phones, just a slow easy run in the humid evening.

7.25 Mile Bike/10.4 Ride Home

Did an easy 7.25 at work. I was thinking about doing a long slow 25, but I got very thirsty and my butt started hurting and I wanted to eat a little something because I am planning to run tonight, and had a couple other things I needed to do. Anyway, it took me 32 minutes just pedalling easy without shifting gears much. I do ride in the big chain most of the time and my cadence is just barely 60.

***

Then when I went to drive home, my car didn't start, so I took my trusty bike home in the very same 43 minutes it has taken me every other ride.

1000 Yard Swim

Swam easy, worked some on sighting. I need to read one of my books to see their recommendation. It seemed easier to breathe, and then turn with face forward, look with mouth closed, then put head back in water.

2008 Goals Reappraised

Well, it is time for me to take stock of my goals.

***

Here's what I set out to do in February:

Goal #1. Complete an Olympic Triathlon

Goal # 2 A) Run a 10K B) Run a 10K under 60 minutes

Goal # 3 Run a 5K under 28:00 minutes

Goal # 4 Beat Last year's Sprint Triathlon times at Lake Terramugus and run the entire run course.

Goal #5 Do a Mile Swim

Goal # 6 Complete the Hartford Half Marathon in October.

***

Goal #1 I am starting to think the Olympic Triathlon may be out of my reach this year. I just haven't been getting on the bike enough. Unless I do some major riding in the next couple weeks. I may just have to wait a year. All the Olympic Tris have major hard bikes. There is a flat six lap race in Bridgeport, but then I would have to tangle with the heavy-duty bikers every time they buzzed by me. I suppose I could enter and finish, but I really don't want to be the last straggler in a 4:00 plus race. I'd rather wait a year and finish I bit further ahead.

Goal 2B: Breaking an hour may be tough. I will have to shave 6 plus minutes off. Not likely.

Goal 3: Breaking 28 minutes. I might be able to do it, but will have to focus hard on this. It basically means running a 9:00 pace.

Goal 4: This is on hold due to construction on the course. It could be modified to include Niantic of Lake Compounce Sprint Ts.

Goal 6: I will need to start training.

***

So what should I do?

Should I concentrate on Sprint Tris or should I keep working on 1 mile swims and 10K runs and just doing some serious bike time in prepartation for next year?

Should I start trying to train for the October 1/2 marathon?

Should I focus on running faster, while gradually just getting used to riding a road bike, avoiding triathlons for the most part?

***

Possible Events in the Next Week

Bike -- Next Saturday -- a 25 Mile Fun ride -- Bike Across Connecticut

Running -- This coming Thursday night -- Extreme Scramble #1 -- this is sort of an obstacle course 5K, which may be fun and provide a good training run.

***

Swimming

Monday July 14 One Mile Swim Misquamicut, RI -- doubtful I can make this one

September 20 - The Pattaconk Plunge 1-Mile open water swim(www.connmasters.org

10Ks

July 27 10K Lake Compounce (doubtful I can do this date)

August 23 Holcomb Farm 10K

September 6 Suffield 10K

Half Marathon

Hartford Marathon October 11

Possible Sprint Triathlons

Pat Griskus July 9

Niantic Sprint Triathlon August 3

Madison Sprint Triathlon September 6

Lake Compounce Sprint Triathlon September 21

Possible, but Unlikely Olympic

Litchfield hills Olympic Triathlon on July 20

Team Mossman Olympic in Bridgeport, August 10

***

What makes the most sense for me? Have fun. Workout regularly.

Set Training Goals:

1. Run 9:00 mile pace, gradually increasing to 3 miles
2. Progressively Increase biweekly longrun/walk to 14 miles
3. Ride 25 miles; ride 12 miles at 15 mph
4. Climb Buena Vista Hill without having to get off bike
5. Swim a mile in 36 minutes with frequent sighting


Cycling

Learn to Ride Better.

Swimming

Swim on rest days/cross training Days, work on sighting. Do some open water swims.

Running

Do one speed workout a week and one long run every other week.

Race Goals

Do at least 1 more 10K
Do 1/2 marathon as a run/walk
Do one more open water swim
Try to break 5K PR
Do at least one full Sprint triathlon later in season.
Do Lake T sprints if they are ever scheduled.

5 Mile Bike

Did a fast 5 mile bike in 20 minutes at work this evening to average 15 mph.

5K Run/Walk

I walked/ran the Elizabeth Park 5K course with Ashley today. She is in training to do the Red Rose Run for Women on July 12. We came in in 42:00 minutes. She was excited to be able to see and complete the course. We have three weeks to improve on the time. I'm hoping she'll be able to run a good portion of the coourse and maybe break 36:00.

Today I feel beat down tired. It may be the heat humidity, but is probably remanents of the swim yesterday.

Madison Mile

I did not sleep well last night, waking up every hour, feeling my usual pre-event apprehension. I was again still undecided about doing a "race." I forced myself to sign up last week, believing it would make me go. Between the $40 fee and the $15 I had to pay for a one-day US Masters membership, that's $55 I would have blown off, by not going. While I swam a lot over the winter I haven't been swimming so much lately (26 miles since January 1, but only 2.5 miles this month, and 0 in May) and my easy mile in 40 minutes at Cornerstone last week was pretty slow even for going slow. My record in the pool is 34 minutes trying to swim fast. I did a 17:06 in the half-mile at Niantic last August.

Of the three triathlon events, I am clearly much more comfortable with swimming where I am a middle of the packer(I am a back of the packer in running and the bike -- last year I used a hybrid), still I had apprehension about how cold the water would be, how far out we would have to swim and whether or not there would be any choppiness.

In the end I went because I knew if I didn't, well that would be the beginning of the end. (I did my first 10K run on June 1, and now I need to do my first open mile swim, before taking on my first 25 mile bike.) If I don't go, I am moving away from my Olympic Triathlon Goal instead of moving toward it. Just get up, get in the car and start driving down there and don't turn around.

Once I reached the Madison Surf Club, and stood above the beach, I felt pretty good looking at the course -- it seemed well marked with six big buoys -- straight out, angle off to the left and head out more, pass another buoy go horizontal to the beach, pass a buoy, then angle slightly right, pass a buoy and head on in. I had been worried the farthest buoy would be straight out, barely in sight.

I had already decided I wasn't going to worry about time, just go easy, notch a mile open-water swim and set a time I can beat the next time out. The other good thing was I was in wave 2 of 10, so I stood to be on the beach before the last wave hit the water if all went well.

I went down and tested the water. They said it was 63 degrees. It just about took my breath away, but after a few strokes, I slowed down, caught my breath and calmed down and just stroked easy for about twenty five yards, then headed back in. It was cold, but it was doable.

While waiting for the start, I laid down on my towel with my head on my backpack and felt the sun in my face. It was great -- my first beach time of the year. I decided this would be my race time mantra. To get through the race I will just picture my reward, laying on the beach when it's over feeling the sun on my face.

The US Masters 44 and under went first, and then five minutes later my group US Masters 45 and over went. It was low tide so at the start we walked/ran out. I dove in to swim a little later than I should have -- less to swim, plus I didn't have to hit that cold water with my whole body quite so early. At 6'8", I can walk/run a little father out then most.

It was pretty spread out and I hung back to not get in the scrum, so soon I was swimming on my own. I noticed right away that what had looked calm was a little rolly (certainly compared to Cornerstone). Small waves would hit me, but I was able to handle them by just turning my head a little more behind me to breathe. It did prevent me from attempting any bilateral breathing and I fell into a breathing off the right side every stroke. So much for the bilateral practice that I thought was going so well.

I got by the first buoy okay, but then I seemed to be swimming by myself and not making a whole lot of progress. Every time I looked up, I had to relocate the buoy.

In my previous open water races as part of a triathlon I was always right in a pack and didn't have to worry about sighting at all.

The buoys were pretty far away and it soon became clear I wasn't swimming very straight. A couple times the race kayakers had to shout at me to head to my right or head left.

It was a beautiful day, the water was very refreshing -- only occasionally would I swim into a real cold patch.

I stopped periodically to readjust my direction. It just seemed to take forever. By the time I was halfway, I felt like I had swum 2 miles already. At one point I kept looking around and couldn't see the buoy. A kayaker had to point it out to me and only then on lifting my goggles could I make it out. I didn't have to worry about having a race mantra to occupy me. All I was thinking was I hope I'm headed to the buoy, and hope I'm headed to the right one.

I swam in fairly strong, coming in racing with the male high school swimmers who had started much later. Hopefully none of the cheering crowd could see that I was two and a half times their age with my 49 year old greying at the temples hair under my blue swim cap.

I didn't get an official time while I was there, but my guess was is it took me 50-55 minutes. Yes, that long.

I spent all that time in the pool this winter working on keeping my head down, looking at the bottom of the pool, when I really should have been doing sighting drills, swimming more with my head or at least eyes out of the water looking ahead.

Well it at least gives me something to work on for next time.

I did lay on the beach for about five minutes, and felt quite satisfied I had done the race. Good for me for not wimping out.

***

Here are the preliminary results. I came in at 51:52, 232 out of 277 in the masters, male and female group.

Madison Mile 2008 Results

The curious thing is the winning time was 26:06, which is really slow for a mile swim, particularly a supposed national championship (although with a few exceptions most of the swimmers were from Ct and neighboring states). At the race I did see a guy there who often swimms at Cornerstone the same time I do, and who swims much better than me. He was telling another guy he thought the course was long because it had taken him 40 minutes.

I compared this year's times with last year's times.

Madison Mile 2007

Last year's master's winner won in 21:28. This year it took the same guy 26:42.

Last year's USA winner (18 and under) was in 18:42. This year's winnwer was in 23:37.

My guess is the course was on the long side this year by about 20%.

If so, that would have given me a mile in 41-42 minutes.

Summer Solistice 5K Race Report

I decided to run the 5K race this evening at the Reservoir after much debate. I haven't been running to fast or too much in the last couple weeks and I was afraid I wouldn't break 30:00, but then I thought screw it, I should just race and set a mark I can beat later.

It was a cool night, with some drizzle so the pavement in places was a little wet.

I ran the first mile in 9:47, which was too slow for a good time. I was hoping for maybe 9:00 minutes. The second mile is rough, but I managed to run that in 9:58. Then I stepped up the pace some on the last mile and when I got within sight of the finish I was surprised I was able to easily sprint in for a finishing time of 29:28, which was 16 seconds better than my last year's time, but slower than my 5K PR of 28:57. So I ran the last 1.1 mile at a 8:57 pace, which is pretty fast for me.

I think I just have to learn to run faster and suck it in.

The race does give me hope for beating my PR sometime this year.

I came in 109 out of 153.

Race Results

Bike to Work: Day 2

Rode in again this morning in the drizzle. With it being overcast, it was much darker than I expected and I did not have a reflector with me as I haven't been able to find mine. I need to buy another. I went a slightly different route this morning. The trip ended up as 9.84 miles. The shortcut I took involves a steep downhill on a bit of a rough road. Not a road I want to climb on the way back.

It still took me 43 minutes. My average speed was 13.8. I did coast a fair amount and again had a few episodes where I was gearing wrong. I have also developed a click on the high gear that I think will need to be adjusted. I will try to take the bike in on Wednesday and also get a new seat.

I will say I was not looking forward to riding into work this morning, but I wish I could make this a habit. I get a workout in without too much extra time, plus the gas savings.

Commute

Road to work this morning. It took me 43 minutes. 14.7 mph. Definately faster than the hybrid and the hills are definately easier, although they are still not a cakewalk. I am slowly learning the gears. The bike can also go much faster than I will allow it yet. I rode with a backpack on my back this morning. I coasted down a bunch of hills when I could have been pedalling fast.

Last year it took me between 48 and 56 minutes to do the same route.

It was nice riding in with virtually no traffic. I was only passed by two cars the whole way.

If it isn't raining, I will try to ride back tonight.

***

Rode back in 43.33.

1 Mile swim

Swam a mile at the pool, real easy and slow in 40:00 minutes.

5K Easy

Ran a very slow easy 5K at the reservoir at high noon in the 80 degree heat. My first run in a week.

I came in at 35:03.

mile 1 10:50 (HR- 137)
mile 2 11:44
mile 3.1 12:27 (11:15)

Ending heart rate 144.

30 Minute Bike

Rode the bike at work for 30 minutes averaging 14.75 mph, which is pretty good considering I was experimenting with grips and shifting gears. My very best times from a year ago were at 13 mph for the work loop. Today I had to slow on most of the turns to keep my balance. While I did do 13 a time or two on the hybrid, most of my workouts were in the 10-12 mph range. My best race I averaged 13.1mph on the hybrid. I would be content to average 15-16 mph in a race. I did not check the cadence meter tonight, but I am sure I am only going about 60 rpms. That I need to improve.

In the next couple days I will try some hills.

1000 Yard Swim

Swam 1000 yards tonight.

I'm trying to decide on my next race. I was considering a triathlon this Thursday at Lake T, but found out the tri series there has been delayed due to road construction so I felt some relief as I am not really ready to ride yet.

I am planning to run a 5K on the 18th and am considering doing a 1 mile swim on the 21st. I want to do a swim, but am not thrilled to have to drive down to Madison. I was worried about the water being too cold, but the heat wave has to have raised the water in Long Island Sound maybe a touch.

Cycling Tales

The first time I rode in an ambulance I was in the first grade. It was in the spring of 1964. I was on an Indian Guide ("Like Father, Like Son, Pals Forever") outing with my father and other fathers and sons in our "tribe." We were riding our bicycles to a park where we would have lunch and play "Capture the Flag" until it was time to ride back to our neighborhood.

I had just gotten a new 3-speed Schwin Speedster, which was a little too much bike for me. I was already nervous about the trip because the last year when we had gone on a similar trip, as we had bicycled past a farm, the farmer's German Shepard spotted me as the smallest of our cycling herd. The dog ran alongside us like a lion after a baby wildebeest. Suddenly he broke through the other bikers and leapt up at me, tearing my pants and sinking his teeth into my butt cheek, until my father could beat the dog away from his shrieking son. This year my father assured me he had called the farmer in advance to make certain the beast was chained during the hours we expected to pass so I could ride by without fear.

I had a different trouble this time. Coming down a hill too fast for my handling ability, I got caught in a sand patch, and went sailing over the handlebars, knocking myself unconscious, and as my father would say, giving him his first gray hairs. I remember waking in the back of a low slung Cadillac ambulance to hear the sirens and look up at the ceiling, and feel the sway of the road before drifting off again. I stayed three days in the hospital with a concussion and lacerations to my head, face and right hand. I bear the scars of them to this day.

I recently started riding a bike again after over forty largely cycle-free years. I got the crazy notion that I wanted to be a triathlete, and while a good swimmer, I was a poor runner and a complete non-biker. Still, a man's gotta dream. As a reward for running my first 5K (3.1 mile) race and coming in 84 out of 103, I rewarded myself by purchasing a hybrid bike -- hybrid meaning not a road bike with thin high pressure tires and not a mountain bike with fat thick tires. The man at the store told me if I expected to race with the hybrid, I could expect to be somewhat slower than the rest of the pack. I was more concerned with stability than speed. Plus a hybrid was $350 and the entry level road bikes were $800.

In the six triathlons I entered and finished, I came in last in the bike portion four times. It was disheartening to always come out of the water in the top 30 percent only to watch 70 percent of the field pass me. They all had road bikes. I don't think I passed but three or four other bikers all season and those were either walking their bikes, changing their flat tires or, in one case, lying in the grass over the curb next to his mangled bike (There was a first responder there already, the guy was moving (honest) and I could hear the ambulance coming not too far off. I couldn't stop. I didn't want to be last!)

This year I decided if I could run a 10K (6.2 miles), then I could reward myself with a road bike so I could compete not only at the sprint level triathlon (1/2 mile swim, 12 mile bike, 5K run), but complete an Olympic level triathlon (1 mile swim, 24 mile bike, 10 K run).

Well, I ran the 10K coming in 249 out of 273, but managed to make it without dying, without walking, without vomiting or spitting. So I went to take a test ride on a road bike.

Not far from the bike shop was an abandoned supermarket. I thought wow, what a great place to try some sprinting. So there I am racing across the lot when I look ahead and see someone has cut a long foot wide six inch deep trench in the middle of the lot running the length of the lot. I don't know if I can stop in time and I don't know if I can Evil Knevil it. I try, but the front tire goes into the trench.

My first thought is, well, at least my tire didn't pop, then I think, hmm, I seem to be traveling forward. Am I? Yes I am going over the handle bars. How about that. I'm actually airborne. Jees, I probably should have put my helmet on. I always wear my helmet, but this is just a test ride. Well, at least I didn't hit my head, my shoulder has just landed, but I've managed to keep my head from hitting, though my head does seem to still be traveling in that direction. Wham! Oww! I am hitting my head right now, and my head is bouncing, and it is now coming back to the ground to rest. Son of a gun. I am lying on the asphalt in a vacant supermarket parking lot. I hope I am not dead. I don't think I am. I hope no one is dialing 911. I feel pretty silly lying here.

It was all so slow motion. It does make me appreciate what patients go through in those seconds before they get really wracked up. Oh shit.

I manage to get up. Straighten out the bike, refit the chain on it, and ride back to the bike shop, where I tell them the good news is I really like the bike, but the bad news is I just went over the handlebars. I think they are surprised that standing there bleeding in front of them, I am actually slapping my credit card down. I was test-riding the white one, but had planned to buy the red one. But I feel now that the blood from the scrapes on my hands has stained the white tape on the handlebars that I have bonded in some way with this bike, and maybe this is our one crash. I hope so anyway.

New Bike

Rode about 6 miles on my new bike at work yesterday and another 4 today. At first the bike computer wasn't working, but then I was able to readjust it so it was picking up speed and cadence. I was going anywhere from 10 to 15 MPH where I used to go 8-10 and I was going 14-20 where I used to go 12-16 mph.

Definately faster, but I am not comfortable riding it yet at those speeds. Also, my hands get uncomfortable very quickly. The most comfortable position has me holding the top of the bars, sitting mostly upright. This is very comfortable, but my hands are not on the brakes or gears that way. The fastest position is holding down low, but then my hands aren't on the gears and I have a hard time seeing far ahead in the road (I need to fix the angle of my helmet.) The hands on the gears/brakes isn't to comfortable, but I guess I will have to get used to it.

I am just doing the bike circle at work, so no hills yet. I will have to try some hills on Tuesday when I am off. I may do a novice group ride on Tuesday night if I can get the time free. I do not think I will be ready to ride in the first Tri on Thursday.

I will try to post some pictures soon.

I rode 4 miles this morning, but it was baking hot and continues to be so so I don't think I will get to ride more today.

750 Yard Swim

Went to the pool and just swam easy. I was tired today.

5K - Tempo Run

Ran the Reservoir in 30:58.

I tried to turn on the speed periodically. Here's how it came out.

Mile 1 - 9:55 -149 HR Average
Mile 2 - 10:37 - 157 HR Average
Mile 3.1 - 10:25 - 161 HR Average(171) (9:31 mile pace)

I need to do more runs like this where I push myself.

My goal is to beat my last year's time of 29.44.

1000 Yard Swim

Swam 1000 Yards nice and easy tonight. felt great to be back in the pool.

Iron Horse 10K Race Report

Well I made it. I did not die. I did not have to walk. I did not vomit. I did not spit. I did not come in last.

I finished in 1:06:50 (10:46 mile pace). I came in 249 of 273, 11 out of 11 Clydesdales and had I been in the category I would have been 12 of 12 in men 45-49. I did beat two other men, one younger, one a little bit older. And I was beaten by no one taller than me.

I wore my heart rate monitor and was hitting the lap splits, but in my joy of crossing, I forgot to hit my watch stop.

It was a beautiful day, maybe a little warmer and humid than I would have thought at 8:00 in the morning. I ate a banana and half a cliff bar along with a Coke for breakfast.

I lined up in the back of the pack, and felt a little short of breath to start. Its funny how after the first half mile or so, you don't pass anyone and no one passes you. Everyone settles into their own pace and the runners in front go faster and the runners behind go slower and there you are alone. I think all told after the initial pack settled, I wasn't passed by but four people and I didn't pass but two or three.

I did the first mile in 10:15, much faster than I planned.
Mile 2 was in 10:28 as I was trying to slow down to last for later.
Mile 3 was 10:58 again trying to slow down
Mile 4 was 11:07 and I was going slow because I was tired. I activated my heart rate mode at some point along there and came in with an average heart rate of 164. This is much higher than my training runs.
Mile 5 was 11:06 with a heart rate of 166 and a high of 167.
Mile 6 I didn't hit and the finish I didn't hit.
But with math I figure I did the last 1.2 miles in a 10:47 pace.

Periodically my feet felt numb. I tried to run on a different angle of the road then as I was probably pounding a nerve.

The course was on asphalt -- for most of the course the roads were closed to traffic. At times I tried to think about different things so I wouldn't have to think about how far I still had to run, the best thing I found was just to look at the scenery. Very pretty past farms and along the river. I thought it might be interesting to try to run a race in every town in the state, starting with every town in Hartford County, and then moving from there. That of course is a lot of races, probably way too many.

My only big adventure was coming into the last water station. There were three people holding cups of water ahead. The woman ahead of me grabbed the first cup, dumped it on her head, grabbed the second cup, dumped in on her head, grabbed the third cup, dumped it on her head, and then tried to grab the fourth cup that the guy was taking off the table to give to me. She stopped, and while I had been forced to slow, I couldn't stop that suddenly and I slammed into her, knocking her off balance. I had managed to grasp the cup of water that the guy held above her head so I could reach it as I hit into her. She apologized -- I think she was a little stunned and embarrassed to realize that someone else might have been behind her who needed water. Still running I took a sip of mine and then dumped it on my head. She never caught back up to me.

I also got lots of comments on my Celtics tee-shirt which I took out of the closet after twenty years. When people shouted "Way to go Celtics!, I would do a Kevin Garnett triple chest pound.

As I got close to the finish line I kept my regular pace. I had no gas for a sprint, but then the music they were playing picked me up a little. One lady remarked I was running in time to the music.

I never had a moment during the race where I asked myself why I was doing this. I was thinking this is pretty cool I am running a 10K and i think I am going to make it.

Crossing the finish line leaves such a sense of satisfaction that you immediately want to sign up for another race

All in all, nice day, great event. I drank a couple bottles of water afterward and had a bagel, and then had to head in to work.

The decision I have to make now is to try next for speed or for more distance. My inclination is to work on some speed with the next running race being June 18 at my home course the West Hartford reservoir.

I also can buy my road bike now, and may do a sprint triathlon on either June 12 or 26 as the Lake T Sprints are starting back up. It depends on how comfortable I am on a new bike.

5k Run

Ran the reservoir in 33:46.

Mile 1 10:35
Mile 2 11:19
Mile 3.1 11:51 (10:46 mile)
Average heart rate 149 on last mile.

I likely won't run again until the race on Sunday.

3 Mile run

Was held way late at work, but still managed a 3 mile run at the track.

I ran the 1st mile from a cold start easy in 10:51
Mile 2 I picked up the pace and ran 9:36
Then I slowed it down for Mile 3 in 10:23

My heart rate monitor wasn't working, but I never felt short of breath.

Total time 30:49

5K

Got up to go run the 10k course, then went back to bed because I was tired and felt a hint of a sore throat. I woke up two hours later, feeling much more rested with no trace of a sore throat. I was only able to run the 5K at the reservoir due to time constraints. I felt short of breath, particularly at first, and don't feel I ran well. I ended up in 33:53 with the lap breakdowns as follows:

1 mile 10:19
2 mile 11:38 (HR - 158)
3.1 mile 11:56 (HR - 154) (10:50 mile)

Total pace (10:58)

I don't feel ready for the race. My legs feel fine, my cardio feels weak. I think the lack of cross training is probably hurting me.

5 K Run

Ran the reservoir this evening in 33:17.

Mile 1 10:25
Mile 2 11:17 (mostly uphill)
Mile 3.1 11:33 (10:30 mile)

Heart rate average for last mile was 155.

I signed up for the Iron Horse 10K on June 1. I may try to run the course early Saturday morning for my long run this week.

1.5 Mile Run

Went to the track after work on a cold wet evening. I felt stiff and had little twinges everywhere and no real plan of what I wanted to run. I shut it down after a mile and a half. I just did not want to press myself and risk any kind on injury.

I will need to do some swimming and or bike riding on the next two days to keep my cardio up before I run again on Wednesday or Thursday.

7.25 Mile Run

Good for me. I went to the track this morning and ran 7.25 miles in the drizzling rain in a time of 1:24:14 for an 11:38 pace.

Here's the breakdown:
Mile 1 10:31
Mile 2 10:51
Mile 3 11:18 (149)
Mile 4 11:51 (149)
Mile 5 12:09 (146)
Mile 6.25 15:51 (147) (12:40 mile pace)
Mile 7.25 12:48 (141)

My heart rate was pretty steady in the 146-149 range, and only dropped on the last mile as I slowed.

Clearly, I was slowing up. I don't think I have much of a future as a distance runner as I get incredibly bored, even listening to music.

I missed up on my lap count, but was able to reconstruct my error after reviewing my watch data.

My average heart rate

5K

Today was suppossed to be 7 mile run day. Instead it was just 5k. I ran at one in the afternoon. It was hot, my heart rate was elevated - in the 150s instead of 140's and i got a headache, which is rare for me, so i just shut it down. I came in at 34:20 with an average heart rate of 153 (calculated on miles 2 and 3 only).

I may try early Friday morning for the long run.

3 Mile Run

Ran three miles after work at the track. I ran the first easy in 10:38 with an average heart rate of 126. Then I ran a fast mile in 9:33 with a heart rate of 148, and then slowed down for an easy last mile of 10:54 with a heart rate of 143. Total time was 30:27 with an average heart rate of 143.

10 K

Well I went out in the drizzling rain this morning and ran the resouvoir up and back in 1:11:58 with a first split of 34:15 and a second of 37:41. The second half was tough. It has a huge hill that about killed me.

While I have proved I can run the distance, at my pace, it is almost not even running. Three weeks to go until race day.

5K

Today was supposed to be my long run. I didn't get out to run until 2:30 in the afternoon. It was hot, the pollen level was unreal and I felt really tired, so I called it quits at 1 lap of the reservoir.

I'm a little discouraged, but I did not want to overtax myself. Afterwards I was hocking up big globs of clear phlegm and I could barely see out of my eyes.

I may try the long run on Friday or Saturday.

2 Mile Run

Ran 2 miles at the track in 19:46. It was supposed to be an easy run and it was. I did try to up my pace a slight bit over my longer runs. The pollen was bad out and afterwards I was hocking up a lot of phlegm.

Lift

Did two circuits of the Ab's Diet routine at the gym. Felt good to be back lifting.

Squats, Incline Dumbell Press, Dumbell Stepup, Lat Pull Down, Leg Extension, Upright Dumbell Row, Leg Curl, Curl to Shoulder Press, Lower Back Extension, Hip Flexor, Tricept Extension, Ab Twist

5K Run

I was supposed to do a 5 mile run with three miles at tempo pace of 10:39. Instead, since it was raining, I just ran the reservoir, trying to pick up my pace a little, but without looking at my watch. I was a little disappointed to see I finished in 32:20. I thought I was faster, although I never really ran fast. My pace was 10:26. Average heart rate was 153

10K Run

Today was long run day. I ran the reservoir 5K course forward and back. As I was running up the first big hill after a mile and a quarter or so, it occurred to me while I have been following the Runner's World 10k plan pretty straight, except for missing an easy run earlier this week, I haven't been doing the cross training that it also includes so maybe my cardiac is a little weaker than it should be. I kept on, finishing the first 5k in a surprisingly fast 33:21. I was trying to run easy. The next 5K however was in 36:58. I ran very slow at first because running the course backwards involves a big steep hill and a steady incline for the first mile. My average heart rate for the last 5K was 149. My watch is quirky so I couldn't get the first 5K HR average. I think it was around 147.

Total time 1:10:37.

My two previous times at this distance were last October when I ran it in 1:12:40 and 1:14:58.

There was some pollen out today so I had to spit up phlegm and blow my nose while running a couple times. I was a little dry from the Zyrtec, but still ran comfortably without water. I think I have a lot of unlocked speed that i may start to tap into in the future.

5K Run

I skipped the official 5K this morning. The tree pollen has been unreal the last couple days. After running the 5 miles on Wednesday I have been suffering despite taking Zertec and Optocon. The pollen report said it was going to be particularly bad today. I went to a lacrosse practice this afternoon and was dying. But still, a man must run. I finally went over to the reservoir around 5 and ran around one time. I took it easy for the first two miles with a heart rate of 144, and then stepped it up some on the last stretch, finishing with a heart rate of 156 and a time of 33:00 for a 10:40 average mile. I am pretty certain I ran the last mile in under 10. My average heart rate for the run was 147.

I may do one 5K before the 10K on June 1st, but I may not. My current focused goal is the 10K so i don't want to deviate too much from that. I have slacked off the other sports just to keep my running on track.

60 Minute (5 mile plus) Run

For my scheduled five mile run today, instead of 20 laps around the track, I went to the reservoir and ran the 5k course, finishing in 35:38 with an average heart rate of 144, and then turned around and ran back until I hit 60 minutes on the watch. I ended with an average heart rate of 146 and an ending heart rate of 149. I'm guessing I ran 5.2 miles. I could have run further, but I don't want to overtax my joints. I need to stay on the program.

I do have a choice coming up here. On Saturday, there is a 5K at the reservoir in the morning. I am supposed to run 3 miles on Friday very easy. I haven't done any speed work yet. I could skip Friday's run and then run the 5k on Saturday, and then skip my Sunday run. I am worried my time will stink, but maybe not. My heart rates have been low, even though my times have been slow. Add some speed, up the heart rate and maybe I'll make it to the finish line on time. We'll see how I feel. The run today was harder than the track running because of the hills and the pavement.

3 Mile Run

Ran 3 miles in 31:45 at the track with an average heart rate of 144, a max of 154 and an ending heart rate of 150. I am strictly following my Runner's World training program. I was tempted to run yesterday, but my legs felt dead. Tonight, they felt fine. It was a beautiful night and I ran well and easy.

2 Mile Run

Ran 2 miles on the treadmill at the gym, and then did some abdominal, lower back work.

4 Mile Run

Did my long run today at the track. 4 miles. 16 laps. A long way. It took me between 45 and 46 minutes (I had a stopwatch malfunction at the end. I stopped it and then accidently rehit it. My average heart rate was 144. My ending and maximum heart rate was 153. So a good run from the heart rate stand point, but I feel I am running very slow and don't have the umph yet to kick it up. Again today I was dusted by an old man running past me. My next run is Friday. Its supposed to be an easy 2 mile, but I might try to throw in a little speed in it. I dread my 5 mile run next week. The MP3 player sure helped with the boredom today.

2 Mile Bike/2 Mile run

Rode 2.2 miles in 11 minutes and then ran 2.2 miles in 24:00 minutes doing my work loop. The 2.2 mile bike wasn't enough to give me rubbery legs. The run was supposed to be easy and I did not run hard. I just ran slow. Ending heart rate was 140.

2 Mile Run/500 Yard Swim

Following my runner's world training plan, I ran just 2 miles today. I did it in 21:44 with a heart rate of 142.

Later I swam just 500 yards. I did the last 300 breathing each stroke from the right side and I can see that the practice with the bilateral breathing has definately improved my stroke and balance, even when I am just breathing on the right.

3 Mile Run

Ran 3 miles at the track in 34.26. 11.42 pace. Everything felt good. Ending heart rate 147.

5 Mile Bike/ 1000 Yard swim

After work I did an easy 5 mile bike ride on an extended loop on city roads, which was a little frightening to have trucks whiz by me. i am just not that comfortable riding a bike on busy roads. I averaged 11.7 mph.

At night I swam an easy 1000 yards. I am getting much better at the bilateral breathing. I think the key will be just being able to occasionally breath off the left side I feel my stroke is much improved due to the greater balance. I am also getting much more used to not breathing every stroke.

First Tri (Actually Duo) of Season

Rode 2 miles and then ran 1.5. All very easy. Ankle and toe seem healed. Beautiful day.

A couple hours later, I am feeling very beat down.

More Bilateral Swimming

Toe is just about all better.

I almost ran on it, but decided to wait.

Instead I swam -- only 500 yards as I had the girls with me, but I did it all bilateral breathing. I am getting better.

Bilateral Breathing

Swam 750 yards last night only breathing from the left side or doing bilateral breathing. I made quite a bit of progress. I used the pull buoy between my legs, which slows me up and breathing easier. I am still much better on the right than the left, but am getting there.

My toe swelling continues to go down.

?Gout

My toe was way swollen this morning. It looks just like it has on two occasions in the past when it seemed to swell up for no reason and stay swollen for three or four days. No trauma that I can remember. I'm guessing I let myself get dehydrated of late and that might account tfor a uric acid buildup, along with a couple steaks I ate. Maybe toss in the wet weather and my two mile run. I won't see a doctor unless it doesn't go away after five days or so.

Fatigued

I'm tired today. My toe still hurts. My best guess is riding three days in a row in work boots agravated the toe rubbing against the side of the boot, as the side of the toe is red and swollen in such a pattern as to indicate, it may have come from rubbing. Either that or it is gout. I don't think the running, particuarly hurt it.

Otherwise, I'm just beat today, so no workout. Just rest.

2 Mile Run/1000 Yard Swim

Ran 2 miles at the track very slow at a 12:00 pace. My ending heart rate was 148. I did not get winded. My left toes had no problem. My ankle was good. I did not feel my almost over bronchitis acting up. I did run with a slightly swollen right big toe, but it did not seem to be a problem. Not bad for my first run since March 7th.

I am going to try to follow an individualized Runner's World 9 week - 10K training program so I can compete in the June 1 Ironhorse 10K in Simsbury. I run three times a week in the program with Wednesday being my long run day. 1st week is 2 miles, week 2 is 3, etc.

Hopefully my toe will be okay or at least not affect my running and that my recent bronchitis has beaten into submission by my extended rest.

***

Later swam an easy 1000 yards.

6.3 Mile Bike

Rode around the circle 9 times for 6.3 miles at the same 10.8 pace.

March Recap/April Goal

Well, another disappointing month. In March it was injury, in March, illness.

Totals

Run - 5 miles
Bike - 11 miles
Swim - 2.3 miles
Strength train - 2 times

I was inactive for 19 straight days.

At least I am feeling better, back swimming and on the bike. Hopefully soon, running and only then will I know how far I have set myself back.

My goal for April is simply to be healthy, injury free, and get back in shape.

There is a possible 5K on April 26 at the reservoir, which would be a good target to shoot for. If not, the next target would be a 5K on May 10.

A longer term goal is a 10K on June 1.

I also want to pound out some bike miles.

5 Mile Bike

Rode 5 miles again today also at 10.8 mph. Feeling good. I just wish I had a more scenic or interesting ride.

5 Mile Bike

Rode 5 miles at 10.8 miles an hour, taking about 28 minutes. Felt good. Now to get back running.

1 Mile Bike

Got the bike out, pumped up the tires and did a 1 mile loop. It was a beautiful day, but very windy and colder than it looked. It felt good to be on the bike again. I will bring warmer clothese tomorrow and try to do some real mileage.

750 Yard Swim

Swam easy just to get the feel back. Admit to being a little short of breath at the end. Still a bit of a chest cold, but the GI stuff is over.

Still Ailing

My chest cold must have knocked my immunity down enough to let in a stomach virus. Yesterday was sunny day and I really wanted to be out there running, but I need to take it easy. Hopefully this frustrating rest period will provide me with strength into the triathlon season.

My ankle/feet are okay, but I did have stiffness in the ankle after working on a rainy day.

Oh for Spring.

1.5 Mile Walk

Walked two loops of the circle today at work. I am feeling better, but still have a chest cold with a cough and clear phlgem. With two and a half weeks to go until the 1/4 marathon, it looks pretty unlikely that I will be able to run it.

I will have to set my 10K target date to either May 4 or June 1.

My first 5K will be either April 26 or May 10.

All depending on my health.

At least this break is good for my feet/ankle. I have had no pain or stiffness.

Sick

I thought I was going to make it all winter without a cold, but it finally caught up to me. I can't blame overtraining, but I can maybe blame letting my diet slip a little, not eating my fruits and vegetables.

Its all good thouggh -- this will allow my ankle to heal more and provide me with some good rest.

2 Mile Run/1000 Yard Swim

Ran 2 miles on the treadmill. My ankle has been stiff again and I attribute it to sitting in the ambulance all day for two days straight. It felt very stiff when I started running, but then loosened up and I handled the two miles fairly easily.

I ran at the pool and I have used two of the treadmills there now and they are very bouncy, easy on the feet.

Then I swam 1000 yards, swimming very well, concentrating on gliding and turning from side to side. I was doing 25 yards in 14 strokes with the buoy between my legs and no kicking.

1000 Yard Swim

Swam 1000 yards, mainly swimming with the buoy.

Lift

Went to gym and did a 20 minute weight-lifting workout before work:

Squat/Incline Dumbell Press SuperSet X 2
Leg Extensions X 2
Leg Curls
Dumbell Curl to Press
Dumbell Upright Row
Back Machine
Leg Lift
Pull Downs
Ab Twist
Ab Crunch
Tricept Extension

2 Mile Run

Ran 2 miles on the treadmill this morning. I got a little tired toward the end, but not too bad. Feet felt fine. I had no swelling from my mile run the other day so we'll see how the ankle looks tomorrow.

Overtraining Article

Interesting article in today's New York Times about overtraining:

Crash and Burnout

Run/Lift/Swim

Walked over to the pool complex today and used the gym there for the first time in a long time. I walked five minutes, and then ran a mile at a 10:40 pace, then walked for a few minutes. After two minutes of running, my ankle felt a little funny, but then it went away. I ran easy and wasn't close to being short of breath.

I then did one set of 15-20 repetitions on each of the 8 Cybex machines they have. i was a little disappointed to see no dumbells which I remember them having in the past.

Then I changed into my suit and swam a very easy and very smooth 12500 yards, consistently swimming 25 yards in 16 strokes (8 right arms and 8 left arms).

Feb Recap/March Goals

Perhaps as punishment for an overly ambitious pronouncement of my summer goals, I was knocked down by my first injury in months. I am hoping that my rest from running and biking will pay some dividends later.

Here are my monthly totals for February

Running 3.6 miles
Cycling 38 miles
Swimming 9 miles
Strength training 4 times
Weight - 217
Rest Days - 10

Here are my goals for March

Stay healthy and injury free
Run 15 miles
Swim 10 miles
Strength train 8 times
Cycling - Whatever I can do
Weight 215
Rest Days - 5

And a new category -- it would be great if...

I ran 30 miles and was able to do the Bradley 10K Road Race or was in good enough shape to still be planning on doing the early April 1/4 marathon.

Lift

After a two day layoff, Went to the gym. Walked for seven and a half minutes and than ran for two and a half. My ankle held up fine.

I did the following weights:

Squats, Incline Bench Press, Dumbell stepup/ curl to shoulder press, Back machine, leg lift, leg extension, leg curl, deadlift to shoulder row, ab twist.

Weight - 217.

***

Later I swam 1000 yards, nice and easy. Two things about swimming. 1) I hate jumping in the pool into the cold water. 2)I always swim much better after 700 yards or so. Its surprising how long it takes to get a good rythmn.

1800 Yard Swim

Swam for 40 minutes tonight, including a 500 yard time trial, which I did in 9 minutes. I had plently left so I guess it is just a matter of picking the right pace as i know I have done it faster. I started out swiming rather poorly, but as time went on, as it always does I swim better and better.

My ankle is almost back to normal.

Off Season

The Importance of the Off-Season

"This time of year, many triathletes schedule too many intense workouts and too much volume, concerned that they are going to lose fitness during the off-season. However, instead of maintaining fitness, they end up fatigued, sick, or injured, or they peak long before the season has even begun. The off season should be just that – a time to rest your body, to rehabilitate injury, and to plan ahead on how to improve performance and prevent injury in the season to come..."

I have been a little depressed that I have not really been working out with much intensity this winter, but reading this article makes me feel a little better.

My ankle is still a little stiff, but definately getting better. The important thing for me to remember is not to arrive at the triathlon season on the verge of overuse injury.

Lift

Did an easy weight workout at the gym. Ankle still a little stiff. I did walkk on the treadmill for five minutes.

Mile Swim

Swam a mile in about 38 minutes -- I was swimming real slow because I didn't want to kick too much to aggravate my ankle. I got very bored and my goggles were on a little too tight so I stopped at the mile mark.

Ankle does feel better.

1250 Swim

My ankle is still stiff today. I did manage to get to the pool and swam 1250 yards -- all but 100 with the pull buoy breathing every fourth stroke.

I want to be very careful about starting to run or bike again until I'm 100%.

Ankle

An hour or so after riding my bike yesterday my ankle swelled up a little and got stiff. It was still stiff today so no running or biking. I think I will need at least a week off these activities.

3.5 Mile Bike

Rode 3.5 miles in 25 minutes in the stiff wind. My ankle is much better today after icing it, elevating it all night and taking some motrin.

I am still not certain what caused the stiffness. Here are the possibilites:

1. Running a 5K on Saturday after a two week layoff
2. Running in the cold with both an inadequate warmup and inadequte cool down/stretch
3. The cold wet weather yesterday
4. Slightly tweaking it.
5. Riding the bike for 5 miles on Sunday (maybe poor foot positioning)

Ankle Stiffness

I had to go to the airport this morning so was unable to get in a run at the gym, which is okay because my ankle is stiff. It started yesterday. I am not certain if it is due to my run or the weather and possibly also tweaking it. It is cold and very wet. I really can't wait for warmer weather and better light after work. I hope I didn't hex myself with my ambitious list of goals yesterday. I should have said goals I would like to meet, rather than goals I hope to meet. The 10K in March seems daunting if I try to run it at any more than easy 11.5-12 minute pace.

Last year only 7 of 48 runners ran the 10K in over 60 minutes. The times were: 60, 60, 62, 48, 68, 69 and 74 minutes. My best training time is 74.

5 Mile Bike

Rode 5.2 miles in 34 minutes. Very cold again. I can't wait for winter to be over.

Racing Season/Goals

The race calendars are coming out and I have started to map my possible races/goals for the year.

Goal #1. Complete an Olympic Triathlon

There are 5 Olympic triathlons in Connecticut this year on the following dates: June 14, 18, 21, July 20 and August 10.

My target race is July 20 -- Litchfield Hills

The problem with this race is the bike is tough: "The BIKE is diverse, and has gradual climbs, steep climbs, fifty mph downhills and demands your attention."

My fall back race is on August 10 - Mossman Triathlon in Bridgeport.

The good news is the bike is flat -- the bad news it is 5 laps so I will be riding with the pros.

Goal # 2 A) Run a 10K B) Run a 10K under 60 minutes

I have identified 4 10Ks on March 22, June 1, August 23 and September 6. There is also a 1/4 Marathon on April 5. Well spaced.

Goal # 3 Run a 5K under 28:00 minutes

I have identified races on May 10 and June 28, both of which I did last year. I will also try to run a couple others as they fit in with training

Goal # 4 Beat Last year's Sprint Triathlon times at Lake Terramugus and run the entire run course.

I haven't seen the schedule for this year yet, but I should be able to do 2-4 races depending on how it fits with my training and other races.

Goal #5 Do a Mile Swim

There is a mile swim on June 30.

Goal # 6 Complete the Hartford Half Marathon in October.

A run/walk would be acceptable.

***

My Plan:

Now till April 5: Focus on Running with goals of 10K and 1/4 marathon finishes without regard for time. This will mean lots of easy longer runs than I have been doing. Also try to bring weight down to 215. Good nutrition. Continue to swim and to do easy bikes.

After April 5 : If I succeed, buy road bike and switch concentration to biking, working on long rides of 24 miles or more. Run less, but incorporate some speed work.

After Olympic Tri: Switch focus back to running long, still do some speed work.

This is all injury dependent etc.

5K

Ran the reservouir in 36:40 running deliberately very slow in the cold - 19 degrees. No problems with my toe -- at least so far. This is very encouraging. My ending heart rate was 156. The average reading was 115 so something wasn't measuring right. If all goes well I hope to run again on Monday on the treadmill.

2500 Swim

Swam 2500 yards. I am swimming every fourth breath quite easily now and even am improving on the bilateral breathing. I didn't swim the greatest today, but it is getting really easy for me to knock off the yards.

1/2 Mile Run/Lift

Went to the gym aearly this morning and ran 1/2 mile on the treadmill just to try out the toe and it seemed to go okay. Unless it starts hurting more later, I will try to run longer tomorrow. If there is an issue, it is only whether or not I will have pain on the toe. I had no problem with the physical aspect of running. That at least is great news.

Then I did some lifting and went to work.

***

Rode 5 miles at work in 30 minutes. Very cold again.

1250 Swim

Did not ride the bike today even though it was sunny. It was also windy and about 18 degrees. I just did not want to face the cold.

Tonight I swam 1250 yards:

200 buoy breathing every fourth
50 kick
250 buoy breathing every fourth
500 buoy bilateral breathing
100 bilateral regualr swim
150 regular swim

I made great progress with the bilateral swim, but had a harder time when I did it fast without the buoy.

5 Mile Bike

Rode 5 miles in 30 minutes. Windy out. Still riding slow.

More thoughts on my toe. I actually now think it is a tendon problem. I could have either an inflamed or ruptured flexor tendon which runs under the toe. The end of the tendon would account for the bump. I noticed that I can't actively flex that toe( I can move it passively), which again might suggest the tendon is ruptured. I don't think it is that big of a deal and may even have been that way for awhile, and possibly my jumping up and down on my toes, bruised the end causing some pain. I'm still going to wait a little bit before trying to run. If I can run, I won't bother with a doctor, but if it continues to hurt -- it is less so now -- then I may seek a professional medical opinion.

1800 Swim

Swam 1800 yards tonight:

200 with pull buoy breathing every fourth stroke
100 kick
200 pull buoy breathing every fourth stroke
5 X 100 on 2 minutes
250 pull buoy
550 swim

No Workout

Worked today and due to other duties couldn't get to the pool.

My toe continues to befuddle me. It may be a stress fracture, but it still may just be a hemotoma. It feels better when I walk and at times i don't even know it is there. When I think about it, i can feel it a little. I am hesitant to try to run on it. If it is a stress fracture, I need at least six weeks off from running which will be a bummer. Hopefully in a week, it will be better and I can try a run.

Bike/Lift/2000 Yard Swim

Went to the gym, rode the bike for 20 minutes and then did some weights:

Squat: 12 - 15 lbs
12- 65 lbs
8- 115 lbs

Incline Dumb Press - 12- 30 lbs, then 12- 40 lbs.

Dead Lift to Curl to shoulder Press 12- 20 lbs.

Back machine, hip flexor, ab twist, ab crunch

Then biked for 10 minutes as a cool down.

***

Later swam 2000 yards.

500 yards pull buoy, breathing every fourth stroke
100 yards kick
150 yards pull bouy
5 X 100 yards on 1:45
3 x 250 yards

No Workout

I haven't been able to run because of the small bump I have under my toe joint, which I think may just be a collection of blood or some fluid. It hurts when I step directly on it. I have full movement of the toe so I don't think it is broken.

The day went by and then I got distracted and wasn't able to get to the pool in time at night to swim.

2000 Yard Swim

Swam 80 laps as follows:

500 yards with pull bouy, breathing every 4th stroke
100 yards with kickboard
150 yards with closed fist, breahing every 4th stroke
250 yards breathing every 4th stroke
1000 yards regular swim.

Swam well. Very pleased with extended ability to swim every 4th stroke.

5 Mile Bike

Rode 5 miles in 30 minutes. Still chilly -- a damp 36.

5 Mile Bike

Rode 5 miles in 32:00. It wasn't as cold as yesterday, but there was still a wind. I got pretty bored and so stopped at the 5 mile mark. I did have some sniffles this morning so I didn't want to push myself too much. Still, I will have to do better, ride longer on future rides.

10 Mile Bike

Rode ten miles in 63 minutes. Good start to month, but I don't know with the cold weather reaching 100 miles for February may be difficult.

Breathing every 4th stroke

Swam 1250 yards today in 50 yard segments, and then a final 100 breathing every second stroke from the right side(every 4th stroke total). I can do it for a little bit, but then I become very uncomfortable as the carbon dioxide builds up and I feel the need to breathe. I have to swim very slowly to limit energy use. Still, I seemed to get better as the workout went on. My balance is much better when I swim this way. I will try to keep this up for awhile, and then try some bilateral breathing using the left side (every third stroke). I think in the long run this will really help my swimming.

Monthly Recap and Goals

January was a good month, although on reviewing my goals, I didn't meet too many of them.

Running - I ran 25.7 miles, hitting my milage target. I mainly did easy runs, working on building my base. No long runs.

Biking - I was severely limited by the weather, managing only 32.2 miles.

Swimming - Excellent Swim month. I swam a record 8.2 miles.

Strength Training - Only went 3 times.

Nutrition- I felt I started eating better

Yoga - Noga.

Overall health - made it through a traditionally tough month with no significant colds or illness. Felt a few coming on, but was able to nip them in the bud. (As a rule I went to bed much earlier this month.) I did have a small issue with a musule pull and ended the month with a slight bruise on the middle toe of my left foot of unknown origin -- I am guessing either running on the tread mill or doing a stop crying dance for my new daughter.

February Goals

Stay injury free, don't aggravate toe.

Run 25-30 miles, including several 45 minute easy runs.

Swim 6 miles, continue to work on stroke, devote most effort to breathing with goal of bilateral breathing for 200 plus yards. Try to do more 45 minute long workouts.

Cycling - Weather permitting try for 100 miles, with goal of more 45 minute rides.

Strength Training - Still Try for 8. Develop routine that can be done at work.

Nutrition - Continue to improve.

Balance, Yoga -- Don't give up on trying this.

No Workout

Took the last day of the month off as a reward for a good month's effort. I had a couple opportunities to workout but they conflicted with other things, so I let them pass. The only problem is tomorrow may be a tough day to get in a workout too.

I will probably write up my monthly goals and recaps on Saturday.

20 Minute Bike/2 Mile Run/1250 Yard Swim

Went to the gym and rode the bike for 20 minutes and then ran two miles at a 5.5 easy speed. I was planning on doing a 5K or more run at the reservouir, but it was cold and rainy. As soon as I left the gym, the sun came out.

Swam 1250 yards at night, concentrating on bending my arms at the elbows and keeping my wrist semi-straight, rather than bending the wrist all the way. I also did a fair amount of breathing every third stroke, which was hard, but I was getting better at it. My stroke is certainly better and more balanced when I swim this way.

5 Mile Bike

Rode 5 miles in 30 minutes until it started to rain.

2 Mile Run

Got up at 4:30, went to the gym and ran 2 miles at a 10:00 pace with a 1.0 incline. It was hard, but I made it. I'm glad I made it out for the run because even though I have been doing well on my 5Ks this month, I need to be running at least 3 days a week and with my work schedule and the darkness, the only way I can do that and not run on consecutive days is to do the treadmill.

4 Mile Ride

Rode 4 miles in 25 minutes. It was very cold. My legs went very slowly.

No Workout

I have a slight muscle pull below my right shoulder blade, probably from swimming. I felt it first a week ago, then it went away, but it came back this morning. I could have tried to run again today, but didn't plan well enough. i will take a few days off from swimming and lifting.

5K Run/ 1250 Yard Swim

Ran the route a little slower today in 33:44 with the same ending heart rate of 156. I screwed up the watch so I didn't get the average rate. I have learned you have to hit the heart rate mode to get the rate starting from that point. It was very cold - 20 degrees. One of these days I will do a longer run, but I think I will need to go to the track to do that or else set myself up on a longer route. By the time i hit the end of this one, I just want to stop.

Later I swam at the pool and did a 500 yard time trial on the spur of the moment. 8:36 -- same time as earlier in the month. I am doing a much better job of keeping my head underwater, but I think real speed gains will come from improving my pulling. I am noticing that all this swimming is looking good on my arms.

2500 Yard Swim

Swam 2000 yards straight with the following approximate* times:

1/2 Mile - 16:15
1000 Yards - 18:08
1 Mile - 33:40
2000 Yards - 37:15

* i guaged the times by looking up at the clock as I started the next lap. At the mile mark, but goggles were fogged and I had to stop briefly to check the clock. Also I may have swum 2 laps short at the 1/2 mile mark, but am not sure. Assuming I was 2 laps short, here what my general times are:

1/2 mile - 17:00
1000 yards: 19:00
1 mile: 34:30
2000 yards: 38:00


I felt very good swimming. I wasn't trying to go fast -- just steady while working on different things.

I closed with an easy 500 yards.

5K Run

Ran the resovouir in 33:18 with an average heart rate of 146 and ending heart rate of 156. Identical to my last run.

Used my new sneakers today. They felt great.

5 Mile Bike

5 miles in 29 minutes. I need to start uping the mileage. But it has been very cold.

1250 Yard Swim

Swam for 25 minutes, practicing swimming with head down, which I thought I did, but discovered I did not. Hard to do, swimming staring straight down. Then I tried some breathing from the left side only and I about drowned after 25 years. I did better at bilateral breathing, but can't keep it up for more than 50-100 yards.

Overall I did not swim too well tonight, and for the first time felt some back stiffness while swimming.

4 Mile Bike

Rode 4 miles at work in the cold, cold. The sun was out, but it was still cold. It took me 25 minutes. According to Yahoo weather the temp is 22 degrees, but feels like 9. I was just glad to get a little riding in.