May Assessment/June Goals

Report

May started off strong, but wore me down and I finished rather lamely.

Highlights

1. I'm More comfortable on Bike

2. Ran 5K in under 30:00 minutes

3. Swam 1.25 miles with little effort

Lowlights

1. Questions about injury to left knee
2. Possibility of Overtraining
3. No real progress on gym or diet

Report Card

Here's How I did on my May goals

Running -- Run 6 miles at one time, run a 5K in under 30 minutes, add some hills. Run 3-4 times a week with one long run, stay injury-free.

Grade B - Ran well in the 5K, did a 5.25 mile run in a 7 mile run/walk, increased speed in training runs, possible injury/overtraining limited running.

Biking- Ride 3 times a week, with one long ride a week, do a twenty mile ride, ride to work at least one time, improve bike handling, gear-shifting skills.

Grade B - I am much more comfortable on bike. My goals were too ambitious.

Swimming - Swim 1.5 miles a week, do a 1.25 mile swim, work on technique

Grade B - Swam well when I swam.

Lifting - Develop program, Maintain Log, lift strong 2X a week.

Grade C- - Hardly lifted at all.

Diet - Keep log, eat healthy

Grade D - Weight is same, but no real effort to imporove what is an okay diet.

Assessment

Overall - I think I can complete a triathlon in the back of the pack provided I stay healthy.

Running - When I am running I am running faster withincreased endurance, but I worry about injury and late month tailoff.

Biking - I am more comfortable on bike.

Swimming - No problem here.

June Goals

Triathlon - Enter and Finish a Sprint Triathlon. Target Date is June 14.

Running - Do one distance run a week, increasing distance. Run one other time.

Walking - New Category -- Do one endurance walk a week. One light walk.

Biking - Continue to ride regularly, do one endurance bike a week.

Swimming - Do one endurance Swim a week.

Lifting - One easy lift a week. I can focus on this more in the fall and winter.

Diet - get Serious

Week should look like this: 1 endurance run, 1 endurance bke, 1 endurance swim, 1 light run, 1 long walk, 1 easy walk, 1 fast bike, 2 easy ride, 1 lift.

I can do two of the bikes and two of the walks at work, along with some light lifting.

50 Pound Vest

Went to the gym and lifted. The owner convinced me to try a workout where I wore a 50 pound weighted vest while I did my normal routine. Bad idea. I was planning to run after and even drove halfway to the track, but was feeling very, very beat down.

I went home, took a nap, and am still tired, tired.

I may do something later this evening, but right now, I think I am just going to exit May with some rest.

Off

Long work day. Unable to work out. I also took a 16 hour shift on saturday so I won't be running in the 5K that day.

One Lap

Busy 16 hour day at work. When I finally got on my bike, I adjusted the seat higher so my heels just barely reach the pedals as recommended in a book I read, and then I did one good lap and then got another call, so no real workout.

Knee was fine today.

2 Mile Run

Found a new track today at a local women's college on the way from work. Nice track. I don't know how it will be on a typical evening, but it was great today. I walked a lap, and then ran two miles without a watch or monitor, just trying to run easy. When I timed it to the three songs I listened to it came out to be a 19:40 run. And then I walked 3/4 miles. Legs feel good, but I did take ibuprofen and iced them when I got home.

We'll see tomorrow.

1 Hour Bike/ 1.5 Mile Walk

Rode the bike at work this morning from 6:24 A.M to 7:24 A.M, went a little over 11 miles. Didn't ride hard. I did wear my new yellow bike jersey over my work t-shirt. My knee felt fine. I am going to have to ride faster in the race.

Looking at the results from the Niantic 12 mile bike ride last year the best time was 26.23 minutes for the bike. The worst was 57.32.

Just how much time will I lose with a hybrid with regular pedals versus a triathlon bike with clipless pedals? I don't want to win, but I don't want to be last.

Still I don't regret my bike decisions -- at least the hybrid is faster than the mountain bike.

I also can't forget I am still a new and very tentative rider with 6'8" 225 pounds of sitting straight up wind resistance. I will be happy just to finish.

My legs did feel very tight after the ride, but after walking awhile they got better. I read in one of my books last night that is is perfectly acceptable to start off the run portion with an extended fast walk to loosen the legs up.

Recovery Day

Friday night with old buddy. Ate a big grilled New York steak, drank 12 "El Sol" Mexican beers, listened to Marshall Tucker Band, and watched the Red Sox beat Texas, went to bed at 2:00 A.M., slept till 7:00 A.M, threw up X 1, took a cold shower, slept another two hours, felt fine the rest of the day.

Went to Mohegan Sun WNBA game. No problem going up and down the stadium steps.

ready for big workout week.

Track Closed

Spent the day doing errands, and then drove to the track hoping to get in a two mile run before my old friend came in from out of town for a night of drinking beer and catching up. The football field was all dug up with a big sign on the fence saying track closed.

Bummer.

No workout for me.

I could have done a street run, but I am still trying to baby my knee so it became an off day. No time to go to the gymn.

Swim 1 Mile

Swam a mile in 37:00. I wore my new trishorts and they felt really good in the water like there was no drag.

My ending heart rate was 100. What a difference between running and swimming.

I could easily go a greater distance, but again I had to pee and was also getting bored.

Good to be putting in a workout. This morning I got out of bed and went down the stairs quick and felt pain again, then I remembered I did play basketball for quite awhile yesterday and did some running after the kids in the park, so maybe it is not pain out of nowhere. It feels better now.

I really, really want to go running.

Knee Better

I went down stairs no problem -- no pain -- today, which is encouraging. Looking back on my workouts, I cranked the knee hard many days in a row, either running, doing squats or riding the bike where I felt it as well.

Today I just played some basketball and Monster Chase in the park.

Tomorrow I will swim.

Maybe I'll do an easy run on Friday.

Runner's Knee

I continue to have pain in my left knee walking down stairs. Here is what I think is causing it.

Runner's Knee

My course of action seems clear right now. I need to rest it, avoid running, even biking for at least a week. I must also avoid my favorite lift -- the squat.

I will spend the next week walking, swimming, and doing non-leg bending lifts, as well as lots of calf and hamstring stretches. Whenever I go down stairs, I will go baby steps. I will do everything I can to avoid bending my knee. I will ice, take ibuprofen, and pray.

One minute I feel I am cruising, the next I wonder if I can even do this. I know that I can -- even if it is only one triathlon. I have to look back at how badly my knees hurt before and how rest helped.

I am hoping that this was caused by overtraining and not by some unchangable structural problem or damage.

Then again, maybe it is something else.

We'll have to see how it goes.

5 Mile Bike/1.5 Mile Walk

Rode 5 easy miles in 25 minutes and then walked 1.5 miles untimed. I have to teach a class tonight so I can't get in my post work Monday night workout. Tomorrow is my 16 hour day so the best I will be able to do tomorrow is more bike/walk. I'm hoping to do a long run on Wednesday.

I suppose it wouldn't be a bad goal to try to easy ride 12 miles and walk 3 every day I am out here at work. I will probably get interrupted a lot, but I'd like to be able to have such a workout as such an easy base that it doesn't even tax me so it becomes the plateau on which I can place challenging workouts.

As of now I am off Wednesday through Saturday, but an old friend is coming to visit Friday night so much of Saturday will be spent sleeping off Friday's beers.

18 Miles Bike (6 X 3)

Rode 18 miles at work today in three workouts of six miles each. The first two I was interrupted by calls after six miles, the last I just did to round it out. I am definitely getting more comfortable on the bike. I stood on the pedals for a little bit today, hit 23 miles per hour on one straightaway before losing my nerve and coasting and also was able to successfully grab my water bottle and drink from it while I rode and then place it back without falling. Sunday is a great day to ride here as there is almost no traffic.

I am thinking that I will try to make Sunday my endurance ride day, and then try to do an endurance swim and run on Wednesday and Fridays. I will try to do light bike riding every day I can, and do two light runs and maybe one light swim.

I am also thinking I may not do the June 2nd 5K race as it will interfere with my main goal -- the triathlon training.

USA Triathlon Member/ 5 Mile Bike

Working 16 hours again on a cold rainy day. I joined the USA Triathlon organization for $39, printed out my temporary member card, and then went out and did 5 easy miles on the bike just to say I did something. I do admit my legs are feeling tight and tired. It is hard to guess the right combination of exercise and recovery. I desperately want to keep my running up and expanding, but am concerned I'm straining myself. I need to do another endurance run, but will probably wait until Wednesday.

I think more sleep and better diet would help also. Today I am just ravenously hungry. At the hospital earlier I bought cookies and chips (I was there at the unfortunate off time of 10:45 when lunch isn't available yet and breakfast is done). I did eat the following earlier -- yogurt and nuts, organic peanut butter and wheat crackers, banana pancakes and two strips of bacon. For lunch I had some chicken stew and a small bag of Doritos. I'm still starved. I need fruit and vegetables, but have none here. I do need to start listing my diet everyday as well as my hours of sleep and morning weight. My weight fluctuates between 221 and 225.

Lift/1 Mile Run/Tri Suit

Rainy Day. I went to the gym and lifted and then ran 1 mile. I wanted today to be a long run day, but I haven't been to the gym in awhile and it was raining and I am a little worried that my occasional knee pain on descending stairs is a running injury and not a work related injury, so I want to briefly back off the running.

I later drove to the Triathlon Store in Glastonbury, which sponsored the Lake Terramugus Triathlon Series and bought a triathlon suit for $50. It's a swim, run, bike shorts lower half. They had a full one for $160 with lots more bike padding, but I thought I would start simple. Plus with my new bike seat i don't need as much padding.

I then went to Sports Authority and bought a yellow bike shirt and a new regular bathing suit.

I also made reservations for one night in Niantic in August at a motel 10 minutes from the race start and finish. I'm hoping my brother will be able to do the race with me. I guess it sellsout every year.

I have also signed up for a six week triathlon training group that starting at the end of June will meet every Wednesday and Thursday night and Saturday mornings to train for the Niantic Triathlon. The group will also do at least one of the Terramugus triathlons as well. I'm excited. It was only $95. I guess the group will do group swims, runs and bikes.

Next I need to get my Triathlon License.

10 Mile Bike

Rode my bike for ten miles at work. Ten hard miles. I averaged between 14 and 10 miles an hour, which is Sunday riding with the family, baskets on the front of the bikes speed. Bike riding is hard. I have to really rethink my doing my first triathlon on June 14. I am going to get passed by everyone on the bike. I think I need to ride everyday. Not worry about speed yet, just get the hours and miles in the saddle.

This is the first I have ridden since I got the bike out of the shop. The new seat is much better up front, but a little awkward on the butt. It doesn't balance quite as well. The handlebars are better. All the gears seem to shift okay now. The little side mirror was put back on and was great because if there was no one behind me I could ride out in the middle of the circle.

On my last lap I got it up to 20 MPH. Afterward I could feel some burn in my quads.

***

I have my gym gear with me today. I hope to stop at the gym on the way home and lift.

***

I just finished reading Ultra Marathon Man: Confessions of an All-Night Runner, a book about this crazy guy who recently ran 50 marathons in 50 days in 50 states. If the state he was in wasn't having a marathon that day, he would run the route of whatever marathon they held at another time of year. In this book he runs in something called the Western States 100 where you have to run 100 miles in the wilderness up and down mountains in 24 hours, he runs a 199 mile relay race by himself, he runs across Death Valley and runs a marathon at the South Pole. He is an obsessive compulsive sadist, but the book is gripping and inspiring. If I hadn't read it, I probably would have stopped bike riding today after five miles. Instead I made it ten. Whoo-hoo!

1.25 Mile Swim

Swam 90 laps today, which is 1.25 miles, or more than the first leg of a half-iron man. It took me about 48 minutes. I could have kept going, but I needed to pee and didn't want to go in the pool. Also, when I put my bathing suit on, I noticed it was slit down the side. I have a baggy bathing suit that I have used for about five years and with all the chlorine and washing, it is almost paper thin. I saw the rip when I put it on, but I didn't want to miss my workout so I said the heck with it and swam anyway.

3 Mile Walk

My 16 hour day at work. I just walked three miles. I may do some dumbells later. I'm off tomorrow and Friday so I am looking at big workouts on those days. I read somewhere that a good way to train for triathlons if you are short on time is to do three long sessions a week -- an endurance swim, an endurance bike, and an endurance run rather than working out everyday or twice a day. Interesting concept.

A Pefect Mile/An 8:10 Mile

Next Race: 5K - Saturday June 2 in Hartford at 8:30 A.M.

Ct Komen Race for Cure

Tonight, in honor of Roger Bannister, after I had run a 2:15 1/4 mile and because I had the girls with me and they were bored and it was cold, I decided to just run a fast mile rather than do an easy three. So I finished the mile in 8:10 really without too much effort, not that i could have run three miles at that pace. I sprinted around the final curve and then crossed the line Chariots of Fire style

***

Just finished reading a really good book, The Perfect Mile about the race for the first sub four-minute mile. Roger Bannister, John Landry and Wes Santee all took aim at the target, with Bannister getting there first. Later Bannister and Landry, who broke Bannister's record, met in a race between sub-four minute milers. Interesting reading about the trios different training methods.

Here's a video clip of Bannister's record-breaking run.

Rest Day

Took today as a post-race rest day. No bike to ride at work and I had a post work obligation that kept me from swimming in the evening.

Race in the Park

A beautiful day and a very well put together event. The Race in the Park benefits breast cancer and is held in a beautiful park in the center of the city. The organizers secured three large parking garages in town where parking was free and they had quick shuttle buses to the site.

Unfortunately I went alone because the girls were unrousable after their exhausting night at the circus.

I got a free t-shirt, a timing chip to put in my laces, and they had a place where you could check your bag while you ran.

They had both a men's 5k and a women's 5k, although they let members of each sex run in either race. Lots of people were wearing t-shirts that said Cancer Survivor or Running in Memory of... There were lots of pink tee-shirts.

I forgot my heart rate monitor, but that was okay because I figured I would just run what I would run. Before the race I noticed two other people of about my height. I passed one within the first 100 yards, and the other about half way when he slowed to walk.

There were many more people running than in the last race. It seemed slow to start because we were all bunched together, but when we got to the mile marker, they had a running time posted and I was at 8:56, which was fast for me. I started to slow some after that. There were lots of people lining the route that went through some residential neighborhoods. Everyone shouting encouragement. One house had Rocky's "Gonna Fly" playing out of the speakers. There were pink ribbons tied to trees. A grandmother had set up a little makeshift water stand with dixie cups full of water for runners to grab. People with cancer survivor signs on their lawns thanked the runners as they went by.

The course was very hilly. I didn't pass too many people -- only those who had slowed to walks. At the official water pass out, I almost choked on the water.

It was hot out -- I can't imagine running a race in August heat. Or after a 1/2 mile swim, 12 mile bike for that matter.

At the two mile mark the sign read 18:36.

The last leg reentered the park with a fairly significant climb. I knew I would make it, but I wasn't exactly enjoying myself, but then as the crowds picked up in the park, and each step brough me closer, I started feeling better. One guy who passed me, turned to me as he went by and said "Good job, keep it up!" I thanked him, and then I could see the finish line in the distance and started picking up the pace a little as the hill evened out. Everyone was clapping and shouting. I was just looking down at the road, but then when I looked up and started to be able to make out the finishing time clock and saw it was still 29:XX, I really started to kick, but I held back enough not to pass the guy who had been kind to me. I breezed across in 29:45.

I walked around for awhile drinking water, and briefly thought I might throw up, but that passed. I felt really hot until I got the water in me. I walked around for awhile more and stretched some. Panera bread had a tent where they passed out free pastries. I watched some of the women's 5K and then caught the shuttle bus back.

I should find out my official chip time sometime later today.

***


Official time was 29:47. A Pace of 9:37.

Race Results

Rest Day

Day before race. Rest Day. Took five kids ages 4-12 to the circus. Had a beer and a hot dog.

1/2 Mile Swim

Swam 1/2 mile in 18:10, and then did some drills. I feel that when I swim I get stronger as I go. I wish I did not get so bored doing laps. It would be nice to swim in a lake and just cruise.

I took my bike in to get the gears adjusted, the handlebars lifted, a water bottle rack put on, the mirror reattached, and I bought a special gel seat that will bear my weight on the rear, not the front. The bike should be ready the early part of next week.

I am having some knee pain when I walk down stairs which I attribute to the incident at work a couple weeks ago. I aggravated it yesterday so I just have to go downstairs slowler than normal. It doesn't seem to affect my running or walking.

I'm going to be taking it easy today and tomorrow because I am running a 5K on Saturday.

Rest Day

Worked 12 hours in the city today and didn't get out until 8. If I did workout, it was going to be to swim, but I decided instead to take a rest day. I did that long run yesterday, so e rest day was in order. I am off tomorrow and will probably swim and maybe lift. I'll also take my bike in, which I didn't get to do on Tuesday.

I did talk to two interesting people today from work. One a woman who rides alot, she showed me her bike which has a special seat on it that doesn't beatup your crotch. It's called a Spider reflex or something like that and costs about $100.

The other person is a new medic, who does triathlons. He is doing the team in training this year gearing towards a half ironman in New Hampshire. His goal is to do Iron Man Hawaii before he turns 40 in four years. I'll be looking forward to talking more with him. He said he has to raise $4500 for team in Training.

Long Run Day

Okay, I ran/walked 7 miles. (6.25 run(5 miles ran/1.25 walk plus .75 ending cooldown walk) It went something like this.

Walk .25
Run 1.50
Walk .25
Run 1.25
Walk .25
Run 1
Walk .25
Run .75
Walk .25
Run .5
Walk .75

I might have miscounted one lap. My time for 6.25 was 66.41 minutes or an 10:40 pace. If I miscounted one lap, my pace was 11:11.

My ending heart rate was 154, but at times it was as high as 164 when other runners were on the track and my pacing got thrown off.

Bike

Rode another five miles at work. Took 20 minutes. I called the bike shop and will bring my bike in tomorrow. Besides getting the gears/chain adjusted, I need the handlebars raised and want to put on a holder for a water bottle.

Bike/Run

Rode my bike five miles at work. It was a busy day so I was lucky to get this in. My bike won't shift into 3rd gear and sometimes has trouble going from 1st to 2nd. they warned me in the early days the gears will loosen, so I get a free 30 day tuneup which I will try to get this week. I did get the bike up to 21 mph at one point, but that speed freaks me out -- I see myself as road pizza so I end up just coasting out of it.

After work I went to the track and did three miles with my walk a lap run five experiment. I did it in 30:50 with a heart rate of 149 at the end.

Walk/Lift/Swim

I was sitting here at work on this Saturday looking at my weekly goals and counting my workouts on what I thought was a good week, and I was coming up short. I've run a total of 8 miles in 3 workouts. Rode the bike 4 times, swam only .5 miles in 2 workouts, and only lifted once. I only work until two today, but have to go to a birthday party from 4-6, so before I have to change and pick up the cake, and then by the time we get home -- the party is at a bowling alley -- it will be 7. The pool closes at 8, which means out of the water by 7:45, so I don't know if I will be able to swing a swim.

So I walked two loops of the circle here for 1.5 miles, then lifted for twenty minutes (I have 10, 20, and 30 lb dumbell sets out here) and then walked another 1.5 miles.

So I'm happy. Tomorrow I will bring my bike to work.

***

Made it to the pool after all. swam 1/2 mile worth of drills.

5K in 30:10/7 Mile Bike

Went to the high school track hoping to do a long run, but shortly after I got there several groups of students came out and were being timed in the mile (for gym class?). I walked almost two miles waiting for them to finish, but then just as they appeared to be done another group came out, so I left.

I drove to the reservoir and ran the certified 5K course there. Asphalt surface. Beautiful scenery. It was very hilly, but my time was 30:10, which was faster than I ran in the 5K road race and my ending HR was 157 -- also better (I never looked at my watch until the end of the run).

30:10 in a slow training run with a 157 ending HR versus 31:15 in a race with a HR of 172. I'd say that's progress.

***

Went home, took a shower, had something to eat, did a little work, and then drove back to the reservoir with my bike. I did two laps around for about 7 miles. I didn't time myself. I didn't go particularly fast and coasted down most of the downhills. I'm still trying to figure out my bike's gears. Sometimes it won't go up into 3rd. The trail is asphalt, but a little bumpy in places and narrow too at times because it is only a lane on a path mainly used by walkers and runners. I think on a day when it is less crowded, I'll be able to ride in the middle and try out some speed. I was pretty tired by the end. I need to make some adjustments on my bike as my seat is about five inches higher than my handle bars.

1/4 Swim

Beautiful day today. I worked 8-4, but didn't workout before work, and then after again carpooling kid pickup and the school's Cinco de Mayo party threw off my scheduled workout. I did take the seven year old swimming and managed a combined 1/4 mile swim. At work there is a guy who is a swim instructor and he was giving me some good pointers, and I may get together with him for a lesson.

Tomorrow I am hoping for a monster workout so today's semi-rest day I guess is okay.

30 minute Bike/2 Mile Run

A day of an intentioned mega workouts didn't quite workout. My scheduled bike ride time was cut short by unexpected carpool duties. Instead of going to the resovouir, I got on my bike and rode around the neighborhood for a half hour. I got some traffic time in and went up one hill/incline where I was going about one mile an hour. I still haven't quite figured the gearing out completely.

Later, my planned long run was cut short because I brought the family along and they were getting anxious just walking, so I ended up running only 2-2 1/2 miles around the track. I lost count. I did then do some sprint races with the girls.

Maybe I'll get my long run in on Friday.

5 Mile Bike

Today is my 16 hour work day and, due to an early call, I did not get my sometime two hour on the clock nap from 6A-8A. I've been dragging today and feel all over tired. I'm off tomorrow and I am planning a big workout day -- a long run and a bike ride around the reservoir that has some nice inclines.

Still I wanted to do something so this afternoon I got my bike out and got in a seven lap - five mile ride. I went pretty easy although I did get up to 20 mph on this one straightaway with a slight descent. I couldn't get up to 21. The problem is at the end of the run is a nice bump in the road so I like to slow before I get there. I dealt with some more traffic today and once had to hit my brakes because I wasn't sure a car about to pull out saw me.

The big thing I did was raise my seat up -- it feels much better -- I am getting a better extension. I'm sort of annoyed my bike shop didn't really fit me at all.

I feel great for getting the ride in -- just enough to feel like I did something today without impairing my day tomorrow.

***

I've been reading another triathlon book, First Triathlons. It, like Becoming an Ironman, is a collection of short personal accounts about people's experiences with a triathlon. This book is not nearly as good as the other -- not close. It is also getting a little tiresome -- most of the stories sound the same. People didn't know what they were doing, the water was cold, they got swum over, but then they collected themselves, they had old bikes, but they did okay, they were tired, but managed to complete the run, it was a great experience and now they are hooked. Which is not to say I haven't enjoyed reading it because right now all things triathlon are interesting and it makes great reading going to calls or driving back from the hospital, as it would make great bathroom reading. There are some good instructional hints in the back of the book that I will mention in another post.

April Report Card/ May Goals

April Report

April was a good month. I was healthy all month and worked out steadily.

Highlights:

1. Ran my first 5K
2. Bought a bike and started riding
3. Increased running to 4.25
4. Swam 1 mile in 37 minutes

No Lowlights

Here's How I did on my report card:

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.

Grade A- Ran 5K in 31:15, now able to run at least 4 miles once a week, running 3 times a week, HR coming down, running injury-free.

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

Grade B + Bought bike, able to ride 10 miles, gaining confidence, can't say I ride it easily for an hour.

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.

Grade B- - Swam a mile in 37 minutes, swam well, but not enough.

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

Grade C - Need to lift more and harder. Need to maintain log

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

Grade B- I eat all right, but need to keep a food log as well.

Assessment

Running- Making steady progress. I feel like I am on the verge of a break through. I feel comfortable that I will be able to complete the 5K in a decent time at the end of the sprint triathlon, although I may have to employ a brief run walk stategy(depending on what the bike does to my legs).

Biking - Bought a bike and am gaining comfort, but still have a long way to go. I will get dusted in this phase of the competition.

Swimming -- I am swimming fine.

Lifting -- I need a more rigid program.

Diet -- I need to work on this.

May Goals

Running -- Run 6 miles at one time, run a 5K in under 30 minutes, add some hills. Run 3-4 times a week with one long run, stay injury-free.

Biking- Ride 3 times a week, with one long ride a week, do a twenty mile ride, ride to work at least one time, improve bike handling, gear-shifting skills.

Swimming - Swim 1.5 miles a week, do a 1.25 mile swim, work on technique

Lifting - Develop program, Maintain Log, lift strong 2X a week.

Diet - Keep log, eat healthy

Possible May Race Schedule

May 12 - Race in the Park 5K

May 28 - Bloomfield Memorial Day 5K