1.75 Road Run

Ran 1.75 miles on asphalt after work. My station is in an industrial park so there is a nice circle for me to run around with only a small part on a main road. My heart rate was 150 and it took me about 18 minutes. I didn't mind the surface, and I had plenty left. Went home and iced and have just taken an ibuprofen.

Tomorrow I will try a fast walk and maybe some dumbell lifting at work. I normally swim on Sunday night, but we may go out to dinner instead.

Guys with No Legs and Dogs

I'm at work today. I just had a long conversation with one of the police officers who is also interested in triathlons. He did a couple last year and wants to do more this year. Biking is his strong point and swimming his weak. He was telling me about doing his first triathlon in the ocean and how the water was so cold, he said, it took his breath away. "I got hit in the mouth with a wave and down I went. I almost drowned in three feet of water." The triathlon also let people do relays so one of the swimmers had no legs. "His partners had to pick the guy up and heave him into the water." He said the guy with no legs almost beat him in the swim, and that if he wasn't just slightly ahead, "I would have drowned that guy to keep him from beating me, losing to a guy with no legs." He said he was so cold when he finally got out of the water, he couldn't change the tire on his bike, which he discovered was flat. He definitely recommends getting a wet suit. "Dude, trust me on this. You know how long it takes to recover from hypothermia."

I was asking him about riding and whether or not he thought it was safe for me to ride a bike to work, he said no problem, but then he goes on and tells me about all the times he has been hit by cars, chased by dogs and had other problems. "I went right over the hood of the car. Good thing I do jujitsu and knew how to fall or I'd have been fucking dead."(He goes on 20 mile bike rides at night wearing a black tee-shirt and camouflage pants without a helmet.) He says he no longer tries to outrun dogs, he gets off his bike and "kicks the shit" out of any dog that attacks him. This guy is like six four, two hundred thirty pounds of solid muscle. He is a cop you do not want to try to outrun or get in a fight with. If I was a dog, I would not chase him.

***

I'm hoping to do a 1-2 mile asphalt run after work.

5K Walk

Walked around the reservoir. It's about 3.5 miles. Very beautiful walk with an uphill climb and then descent at the end. They have an official 5K course mapped out there.

When I first got there I was reading on their bulletin board they are having a "Fun 5K" on April 8th -- the same time as my road race. My first thought was well I should enter this instead, but then walking that course with the hills, I thought maybe not. But then again I might have a chance of finishing in the middle of the pack, beating out all the ladies pushing babies in their strollers.

There is an asphalt path that has walkers/runners going one way and bikers going the other, although walkers and runners were going both ways. The only bikers were kids with training wheels. Still a good course for me to start on. They had mountain bike trails there, but I saw no mountain bikers and wasn't certain where the trails went. I'm going to stick to the asphalt.

It took me 46 minutes to walk the 5K course. My heart rate was 94.

My legs feel good today. No knee pain.

I wanted to swim or lift later, but I was very tired.

3.75 Mile Run/Swim

It's nine in the morning. I'm drinking green tea, and waiting for the weather to warm up before I head out for my long run at the high school track. I had one diet Coke this morning. I am trying to cut back on the Diet Coke because it makes me belch too much.

I am a little aprehensive about the run. I am going to try to go very slow and keep my heart rate under 150, but I'll just have to play it as it goes. I will also try to make sure I properly ice when I get home. Depending on the heart rate and how I feel I am going to try to do at least 3.5 miles.

I was reading in the Lore of Running (which is a collection of various advice) that it is best to not announce your workout goal, particuarly for a beginning runner, or to stick too closely with your schedule. You should run based on how you feel when you get to the track. The point is too leave satisfied, not dejected.

Goals are good. By announcing I am going to become a triathlete, well, I have little choice now that the words are public. But on the other hand, to be too goal oriented in the short-term can lead to injury and disappointment. I need to keep the long term view.

I'll be back later to report on how I did.

***

Okay, I'm back. I ran 3.75 miles in a little more than 44 minutes. I did 3 miles in 34:38 with a heart rate of 154 that was pretty steady from a mile and a half all the way through. Although it was sunny out, it was fiercesomly windy, particarly on the back stretch where it was directly in my face. Whether the cold and the wind, helped or hurt my HR, I don't know. It did limit my speed, but as I said, I wasn't going for speed. Every time my HR went up to 156-157, I slowed.

My legs feel okay, I just took an ibuprofen and have frozen bags of okra on my knees now.

I could have gone farther, but I told myself I have the race and must be healthy for that. I plan to do a mile to two mile asphalt run after work either Saturday, Sunday or Monday night depending on how I feel.

***

Swam 1/4 mile at night after playing with one of the girls in the regular pool.

Two Rest Days

Worked 16 hours yesterday, another twelve today and today was in the city so I was scrunched in the ambulance all day. I was planning to lift this morning and swim tonight, but family and child issues prevented me on both ends.

Which I guess is okay. I am somewhat nervous about my upcoming race. I want to be injury free, but also conditioned. Can I do both? I don't want to run and get hurt and miss the race. i don't want to not run and then be out of breath during the race.

My legs have been feeling a little dead in the knees. Today at work I was reading the Lore of Running, which is an amazing book. It has a big section on overtraining and it mentions one result is lots of respiratory infections. Everytime I have done a big workout this winter I have gotten sick, so I have to go easy.

I am off the next two days, so I want to get in at least one long slow run.

Hopefully tomorrow I will have a glowing report.

Bike/Run

Very tired after work. Went to the gym anyway.

20 minutes on the bike nice and easy and then ran a fast mile at 9:45.

Didn't want to overdo it.

Felt good afterwards.

Swim

Swam 1/2 mile in 18.30 I may have swum an extra length. It is hard to keep track. felt good, but I think I need to expand my workouts. 1/2 mile is pretty easy. Maybe I should swim 1/2 mile and then do some sprints or other practice, lengthen the workout to 30 or 40 minutes.

Six-Month Assessment/April Goals

Wow. Hard to believe I have been at this six months. So much for the books like 12 weeks to a Triathlete, although to be fair, I wasn't following that program or any program to have me ready in even 6 months. My goal was and is to be ready by the end of June and I believe I am on course.

***

Highs of 1st 6 Months

3.5 mile run. Went from 0 to 1/4 to 3.5 miles. I am impressed

Commitment. I have kept at it. Still excited. Still at it.

Lows

Early Knee Problems due to overtraining. Running too fast, too fast, too much, too soon.

Frequent Sickness possibly due to training overexertion added on top of a mild winter with lots of bugs going around, and many babysitting chores, in addition to my regular exposure to sick patients in my job.

***

Assessment

Running - I have to be pleased with this. I went from not running to being able to go the distance and beyond. I battled and seem to have overcome injury, although I am constantly aware it can pop up at any time, which is a good thing to be aware of. I would like to be faster -- but while I can go faster, I may not be able to go faster and stay injury free. I need to gradually transition to some asphalt surface road running. But fo all my efforts I will probably still be at the bottom of the field in any race.

Biking -- Kudos for at least getting on a real bike and going around the block (No small achievement for me), but I can't really rate myself until I have a real bike that fits me and I am out riding it regularly. I did do a couple hour rides on the stationary bike. I expect to be one of the slower riders.

Swimming -- I swam a mile without stopping, and easily swim a half mile. My technique has improved and I believe I have gained some speed. Still I need some open water swim practice. I bet I am about middle of the pack for triathlon swimmers.

***

Goals for April

Running - Run and complete first 5K in under 35:00 (Race is April 7). Under 30:00 would be great provided I don't hurt myself. Be able to run 4 miles comfortably once a week. Be able to run 3-4 times a week injury-free. Observe noticable drop in HR during regular runs.

Biking - Get bike by April 14, ride it three times a week. Be able to ride bike for one hour easily.

Swimming - Continue to swim 2-3 times a week. Swim 1/4 mile with all flip turns. Continue to work on technique. Swim 1 mile at least twice. Shoot for 38 minute mile, 17.5 minute half mile time, 7.45 1/4 mile time.

Strength Training -- Start keeping weight log. Increase weights gradually, lift to resistance.

Diet -- New category -- Eat well and report regularly on diet (As soon as I finish current bag of potato chips).

***

Time to Kick it into gear!

Bike/Lift

Did twenty minutes on the bike at the gym. I've been slacking on the bike lately, but expect to pick it up soon. I just need to get the run down more solidly first. Then I did a strength training workout.

Later my knees felt a little sore so I will not run again until Monday. Sunday evening will be for a swim.

3.5 miles in 40:00

Went to the gym, determined to log a strong workout. Walked for five minutes, and then started running. I went off at 5.6 pace, hoping to keep my heart rate under in the 140-150 range. I was 144 after a mile, but then started rising in the high 150's, where I kept in most of the way. I had to gradually back off the pace to 5.0. I hit 3 miles in 34 minutes, but then kept going ending up with 3.5 in 40 with a heart rate of 158, which is 89%-90% of my MHR I finished up with a ten minute cool down walk and then some stretching.

My next run I would like to do 2 miles outside on asphalt to get ready for race conditions.

Ran out of Time for Workout Rest Day

Ended up taking today as a day of rest. I was working a 1530-2330 shift so I figured I had plenty of time to get a workout in, but one errand led to another and by the time my errands were done, I had to go to work.

In the back of my mind I was also weighing taking a rest day because I felt irritable in a way that I tend to associate with overtraining.

With my race coming up I am trying to balance being ready (I'm really not as much as I'd like to be) against the possibility of being hurt. I want to be able to write about a good workout everyday, but I have to realize I am 48 not 18 so my body needs longer rest.

One of my errands was to buy a new pair of work boots because my soles were coming off. I went to a cobler first, but I would have had to have left my boots. I went to a number of stores and then in the end, ended up shelling out huge bucks for some awesome boots. I figured I am going be wearing these babies 60 hours a week for at least the next four years(the average length work boots last me) I want to be comfortable. $269 counting tax. But they are comfortable, sturdy, excellent support. Like with running shows, you have to take care of your feet (and in my job) ankles.

Fort Lewis Boots

Strength-Training

Got up at 5:30 and went to the gym. I did a five minute walk warm up, started running, went 1/4 of mile and said, I don't really feel like running, so I stopped and then did a strength-training workout. My heart rate never got over 120 with lifting.

Then I worked 12 hours in the city and am beat. At one point carrying a patient down three flights of stairs, my knee started to feel really stiff and sore, but it was okay when I walked later, just could feel it when I'd squat down.

Tomorrow I don't work until 3:30 in the afternoon so I'm hopeful I'll get a decent workout in earlier in the day. I'm thinking either a swim/bike or a long run. Probably the bike/swim with the long run on Friday if the knee feels okay.

Rest Day

Today's my rest day. 16 hours at work. I do feel sort of beat today in the body weary overtrained way.

Last night I was reading some of The Lore of Running, which is an awesome book, a comprehensive training guide to running. The author emphasizes how beginning runners should not overtrain, how they should always go for distance before speed.

I think it is natural of my competitive nature to want to go out everytime and set a personal best either in distance or speed, but that is probably not the best way.

Between now and my debut race, I should work on the distance part, and then when I race I can kick it hard if I want to, zipping past the toddlers and old men down the homestretch and crossing the line before the organizers have packed up the hot dog stand and beer tent for the day.

I don't have the book with me at work, but it has an excellent section on heart rates -- to the effect that the 80-90% was an okay zone to be in some of the time -- that it would produce gains. I think I need to alternate between the 70-80 and 80-90 zones.

I'm working 12 hours tommorrow starting at 7:30 in the morning so if I run, it will have to be early. The problem with that is tread mills are limited to 20 minutes then. I want to start some road running, but with all the snow, there is not much space on the road to run in. It is going to warm up by the end of the week and hopefully take the snow with it when it gets into the 60's. Maybe I can do long slow runs on Thursday, Friday, and Saturday with one run being two miles on the outside road to get accustomed to the asphalt.

I also don't want to neglect my strength training. For all the cardio I have been doing, my body feely flabby because I am not lifting like I used to. I think strength training is way better for how your body looks. I need to do both obviously.

2 mile run

Went to the gym after work and ran two miles at a slow -- 12.0 min/mile pace. The plan was to see how low my heart rate would be at this speed, if i would fall in the lower training zone. After the first mile, my heart rate was 138, after 2 it was 142, which is still above 80% of my maximum heart rate. In the meantime a girl next to me is running at a 7.0 to my 5.0 pace and a guy is walking at 4.6 on the other side. I guess maybe all the years of little cardio is why my heart rate is so high. At least my heart rate wasn't what it was for the fster mile, so I may still get some training benefit.

Tomorrow is my 16 hour work day, so unless I lift some dumbells at work, it will be a day of rest.

Winding Trails Triathlon Schedule

Dates have been announced for the 2007 Winding Trails Tri-Training Series. This is near my house so I will probably make this my debut race. It will run weekly for ten weeks.

The weekly triathlon series will run on Tuesday evenings at Winding Trails. This year’s series will consist of a 1/4-mile swim or kayak in Dunning Lake, a 8k trail ride (you must use a hybrid or off-road bike for the biking portion of the race), and a 5K-trail run through our beautiful woods. All ability levels are encouraged to come out and train in this friendly and fun environment.
Date: Tuesdays, June 19th-August 21st
*August 21st end-of-the-series Party
Time: 6:15pm – 8:00pm
Where: Tri Transition area
Fee: $15.00/race or $110.00/series
Member Discount Fee: $8.00/race or $64.00/series

There is a bi-weekly sprint triathlon series (6 races during the year) that runs on Thursday nights about a half hour away, but those dates haven't been announced yet for this year. It also features a 1/4 mile swim, but has a 12 mile road bike and 3.2 mile run.

Terramugus Sprint Triathlon Series

I will probably do each of these.

Mark "Arnold Palmer" Spitz

When my brother over at TriMe posts about his swimming workouts, I feel like a triathlon stud. When he posts about his running, I feel woefully inadequate.

He swam yesterday practicing this game called Swimming Golf where you add the number of your strokes to your 50 yard time. His score was 100 (38 strokes plus 62 seconds).

I torched him with a 79 (34 strokes plus 45 seconds). I may have even had a lower score on one of the times I didn't count my time. I swam 200 yards as a warm up, and then did a lot of 50 yard sprints working on different things -- keeping head in water, turning body, slashing with arms through the water, minimizing strokes. I did one length in 13 strokes. I did flip turns a couple times. I felt really fast. When I swim a half mile my pace is about 60 seconds for 50 yards. It felt good to go fast. I'm not certain of my exact times because I have to see the clock, then put my goggles on, turn and start swimming and then after I hit the wall, I have to take my googles off and squint at the clock. I was pretty much always in the 43-45 range, and I wasn't like killing myself. I was just swimming fast.

Felt good.

I am going to alternate my swimming workouts like my running with long/slow and with higher intestity.

Tommorrow is a run day on the treadmill at the gym, most likely after work.

Two Miles in 20:00

If I didn't have this blog, today I may well have stayed snowbound, sitting on the couch, eating roast pork and potatoes, saying oh what the hell, I'll just work out another day.

I was surfing the internet today and realized that the road race where I plan to make my 5K debut is just three weeks away - April 7.

The Bradley Road Race

Worse, when checking the results, I discovered out of 116 racers last year, I would have finished 108th, gauging by my 3 mile pace time this week. Some of the 8 people who I would have beaten were a 6 year old, a 9 year old and a 70 year old.

I went to the gymn today and ran two miles at a 10:00 min/mile pace. My ending heart rate was 164. I was 158 at the end of a mile.

At my age 164 is 93% of my maximum, which is out of the 70% training zone. Maybe I just have a younger heart so my maximum heart rate is higher than I am getting credited for.

According to this maximum heart rate calculator, 176 is my maximum. If I was 40, 183 would be my maximum. If I was 35, it would be 187, which would still put me at 87% of my maximum.

This is the heart rate monitor I bought on sale for $49.99 at the Sports Authority

Reebock Heart Rate Monitor. It works pretty well.

I also learned today I have been wearing my Dr. Scholl's Gel Insoles upside down, so I finally got them right and I admit they felt better.

***

I may swim later. Tomorrow I work 12 hours, so will try to swim at the end of the day. I probably won't run again until Monday evening. I'll try to do at least two easy miles with a goal of running 3.5 miles on Thursday.

When the snow melts, I'll think again about buying a bike or I may just wait till after my road race.

9:40 mile

Did a ten minute warmup on the bike, and then ran a fast mile for me at 9:40. I had to go teach at a conference and a snowstorm was coming in so I had to be quick. Otherwise my plan was to do a two mile run, but already snow was falling. Heart rate was 169 at the end and I was sweating. I think I am going to try to run four times a week, doing one long run where I add a 1/4 or 1/2 mile each time running at a slow pace, two easy two to three mile runs, and one fast mile, each time uping the tempo.

Oh, and when I came home from the conference, I shoveled snow.

Strength Training/1/4 mile Swim

Did a quick strength training workout this morning in between ferrying children. Tonight, took the six year old swimming, and then managed to get in a 1/4 mile swim. I did flip turns on the first four laps and definately felt more tired without the big easy breath of air on the turn. I lost track of laps so I either did 450 yards in 9 minutes or 500 yards in nine minutes. Still, the man next to me was lapping me and he looked like he was swimming slow when I got out.

3 miles - 33:25

Went to the track and ran three miles in 33:25 with an ending heart rate of 163. My heart rate after 2 miles was 158. I ran another 1/8 of a mile just to cover the 5K distance.

Feel good.

2 mile run

Ran two miles on the treadmill after work. Set the pace at 5.6. Ran them in 21:10. Ran very easy. Not winded at all. I think I could have easily done the 5k. I'm going to gradually up the speed and the milage. My goal is to run the April 5K in under 30:00, which may be ambitious. Maybe not. I'm hoping to get some outdoor runs on the track this week.

Tomorrow is my 16 work day, so unless I get up real early, I will take it as a rest day.

Swim

Swam 1/2 mile in 18 minutes. From reading my brother's blog I see I have almost seven minutes on him in a half mile swim, but reading his running times, he has at least that much on me in the 5K. I think he will dust me in the bike as well. I'm hoping to buy a bike on Wednesday, and I will need to start doing some serious riding.

As well as I do swim comparatively, I do worry about the swim leg. I don't think swimming in the pool compares to an open water swim with choppy water, other competitors and no turn and push off and glide every twenty-five yards. I'm guessing the first triathlon I do will only have a 1/4 mile swim, so it will probably be all right. I'd like to find a way to practice open water swimming before hand.

Bike

Tired. Flew back from Baltomore today. Took a nap instead of going to gym, but did manage 20 minutes on the stationary bike. Will go swimming with the girls tonight.

Another Mile

Tired when I got up, still managed to get down to the fitness center and do twenty minutes on the treadmill with a mile the highlight.

I hope to get home tomorrow in time for a strong workout.

On the Road

Lousy fitness center at the hotel. 2 tread mills, I elyptical, 1 recumbent bike. No weights.

The treadmills were occupied when I arrived, so I rode the bike for 15 minutes until one opened up. I then did 20 minutes with a mile run in the middle at a 5.5 pace.

I am feeling much better as far as my cold. No problems with the legs either.

18 Hour Work Day

No Workout.

Headed for a conference for several days will try to workout at the hotel gym.

My Brother

My brother is also training for his first triathlon, and is recording his progress on the blog, TriMe.

I enjoy checking in on his progress, and I suspect he checks in on mine. The benefit of the blogs is 1) I want to have something to boast about every day -- I worked out! 2) I don't want him to see that I am slacking, and 3) I need to keep tabs on him so he does not completely outdistance me.

We plan to enter at least one triathlon together next summer. I doubt that we will run it side by side because my strongest event (swimming) is his weakest, and his strongest (running and cycling) are my weakest. I suspect that overall, he will finish somewhat ahead of me (possibly by miles). He will be in an arm chair, showered and changed and sipping a lemonade and maybe even celebrating another birthday by the time I cross the line.

Here's the tale of the tape.

Age

Me - 48
Brother - 41

Weight

Me - 225
Brother - 180*(guess)

Height

Me- 6'7" (Used to be 6'9" - Too many heavy squats in gym)
Brother - 6'2" (guess)

Running Experience (Most miles run)

Me - 3.1 on treadmill (1 time)
Brother - Marathon

Cycling

Me - Went over handle bars at age 7, knocked unconcious, went 40 years without riding bike again, do not currently own bike, ride like Bear in circus

Brother - Has clipless pedals, rides like Lance Armstrong, but has rubber horn on bike

Swimming

Me - Can swim 1 mile easy, long and lean, Spitz-like(in my dreams)

Brother - Claims he can swim 1/2 mile, Does Dog Paddle

Drawbacks

Me- Tendency to overtrain, knocking down immune syndrome, ending up with cough and runny nose and water bottle on chest.

Brother - None Known

Intangiles

Me - Older Brother, Handsome, Wily as Fox

Brother - 7 and a half years younger

Again

Again late call at work, snow storm, then had to pick up kids, had to get haircut before trip to conference on Wednesday, gymn closed, have bad cough, runny nose, sore knee, blood blister on toe, had to watch 24, eat ice cream and brownie.

Total Immersion

I recently bought the DVD, Freestyle: Made Easy,and the book, Triathlon Swimming Made Easy: The Total Immersion Way for Anyone to Master Open-Water Swimming.

The triathlon book is way better than the main Total Immersion book I first bought and the DVD is essential to understanding the drills, particuarly if you are a visual learner

Much of it is coming clear now.

Swimming is about technique, not conditioning. It's why people who can run marathons are exhausted after four laps in the pool, and while people who can swim a mile easily get winded trying to run for the first time.

To swim well you have to learn to swim like a fish to use your body rather than relying on your extremities. You have to create a long sleek submarine shape in almost under) the water and glide through the water with as little wake as possible.

If you can achieve the right form, you can swim almost any distance without tiring.



I'm hoping to get to the pool tonight after work. Here's what I'm working on as far as technique:

1. Putting head into the water so my body is more streamline.
2. My arms entering the water, closer to my head, and on an angle, so I am reaching through the water rather than over the water.
3. Almost always having one arm outstretched in front of my body giving me as long a shape as possible.
4. Rolling more as I swim, getting propulsion out of my body and not just my arms and legs.
5. Increasing my glide, staying relaxed and silent in the water.

Also, specifically for the triathlon:

1. Breathing/sighting on the left side as well as the right, which is my normal side.
2. Occasionaly sighting ahead where I lift my head slightly so just my eyes are above the water line so I can see where I am going without losing my stroke.

Finally,

1. I'd like to work on a flip turn so I feel I am more constantly swimming, rather than breaking every twenty yards.

***

As a footnote to the above, here are two links that discuss the difference between total immersion swimming and traditional methods, between TI's fluidity and emphasis on reducing drag versus the traditional emphasis on strength and conditioning.

Wikipedia: Total Immersion

Total Immersion Startegies: A Closer Look

I suspect both articles were written by people favorable to the Total Immersion method.

From reading them you hear a strong arguement that the total immersion way is the best for the triathlete because it deemphasies leg and arm strength and requires less effort. If, as the author of Total Immersion has said in his discussions of triathlons that the swimming leg is the least important, it makes a great deal of sense to swim this way. He argues that since the swimming is the shortest leg of the triathlon (depending), the amount of time gained by swimming extra hard is not worth the time lost in the latter legs because you are exhausted. You should just get through the swim and conserve your energy for the bicycling and run.

In a sprint that is a 1/4 mile/12 mile/ 3.1 mile, with my estimated times that would work out to be 9 minutes/70 minutes/34 minutes, a sprint with a half mile swim would be 18 minutes/70 minutes/34 minutes. Not dissimilar ratios extend out for longer triathlons.

No Workout

Got off work too late to go swimming. Am battling a new cold, so I will use today as rest day.

Bike Shop

Went to the bike shop -- a new one right near my house. Very friendly. I decided that I will get a mountain bike. Comfort, stability, and a bike I can use off road. If I want to do a road race, which I will, I can always put on a different set of wheels ( which I will have to learn how to do). I'll probably buy the bike next Saturday if the weather is okay. I'll also get a bike rack, water bottle holder, spare kit, pump, and helmet. I'm psyched.

I also just realized I live about a mile from a Resovouir where they have a three mile paved bike trail and miles and miles of offroad trails.

I can't wait for the weather to break.

Bike/Lift

20 minutes on the stationary bike at the gym. 3.5 miles.

Lifted. 1 set of all my regular exercises.

I have a little bit of a runny nose so I didn't want to overdue it today.

5K on the Treadmill!

After missing yesterday's workout, I went to the gym determined to achieve something today. I walked .25 miles, then started running. Instead of running at 6.0 or 5.8, I lowered it down to 5.5. They say you should run at a pace where you can still carry on a conversation. This pace does it for me. I ran 3.1 miles or 5k in a little over 34 minutes.

I added some new songs to my player and that helped keep me going, not knowing what song would be next. Still it was the Stones "Street Fighting Man" that brought me across the line.

Felt good. I now have the frozen vegtables on my knees.

Only bad sign so far is a developing blood blister on the end of the middle toe of my left foot. I will try some padding on it next time. I am not going to run again until Monday and hopefully the legs will feel fine.

Later today I am going to the pool to do some technique drills.

It is pouring rain today. I am wishing for some warm sunny weather so I can get a bike and start to ride.

**

Back from the pool. Did some drills. Only swam 1/4 mile because I had one of the girls with me. I practiced some breathing from the left side and that went pretty well.

Missed Workout

I was just about out the door on my way to the pool this morning for a prework swim when I got an urgent phone call that led to me having to drive three children to school who wouldn't have had rides, so no workout for me as I then had to work 12 hours.

My legs feel a little dead today so maybe a day of rest is okay.

I'm off tomorrow and looking forward to swimming and maybe a run as well.