4 Mile Bike/ 1/2 Mile Swim

Rode 4 miles in 20 minutes at work. Busy day and I didn't get to ride until dusk. I strapped on a reflective vest, put my red whirly thing on my back belt, and turned on the front LED light. It was a little chilly, but other than that a nice ride and I felt very visible.

My legs did feel a little dead today in the knees from my 5 mile run yesterday, but feel good now. I also had some lower back pain last night, but that is gone as well.

After work I swam 1/2 mile, including a 1/4 mile nonstop where I timed myself with the stopwatch. I came in in 8:23, which included pushing the stop watch button, turning and swimming and then taking off my goggles at the end and finding the watch and hitting the button. I tried to concentrate on kicking. I think it went pretty well.

5 Mile Run

Ran 5 miles at the track in 54:30 with an ending heart rate of 154 and an average heart rate of 150.

It was a cold damp day and i was quite bundled up, running in underarmour shirt, hoodie tied up over a snow hat, sweatpants and gloves. I was getting pretty stiff toward the end.

The 5 miles means I reached my running goal for the month of 30 miles.

.7 Mile Bike/3/4 Mile Swim

Rode one lap at work today. It was a nice day, but about 30 degrees and even though I was bundled, it was a little too cold. That was at eight in the morning and I never got another chance to get on the bike.

Went swimming this evening. Swam 50 laps straight in about 25 minutes. I started out doing drils and then just morphed into a straight swim, but I was thinking about different things all the way. Toward the end I was working on kicking. I hardly kick at all and while I don't want to kick too much to tire my legs out, I think a little more effort on the flutter kick will do me much good. I felt like I was moving pretty fast toward the end. I am anxious to see what a time trial would show with the full kicking effort.

5 Mile Bike/ 3 Mile Bike

Rode another 5 easy miles in 30 minutes. The tire was soft again, not flat but soft. I have been charging my light battery and may go for an evening ride if it is charged and not too cold out. I'm still at work so no swimming tonight. I need to get in a running workout soon.

***

I just did some simple math. To meet my monthly mileage, I must do the following in the next three days:

Run 5 miles
Bike 36.5 miles
Swim 1.25 miles
Lift 1 time

If I do a 5 mile run on Thursday when I am off, I can manage the run or I could do 2 shorter runs and use Thursday for a long bike (but I will have to fix the tire.
I can swim on each of the next three nights so that won't be hard.
I have 2 more work days that I may be able to bike on, but that is a lot of biking.

I can hit the gym for a light lift somewhere in there.

***

Okay, so I used my night light (I have an LED and a Halogen light on the bike, the LED was charged, the halogen not yet) and rode 3 miles in the dark, which was very cool, except I didn't have my hat today and my ears got cold. Night rides look promising. Only 33.5 miles to go.

5 Mile Bike/20 Minute Swim

5 Easy miles at work in the light rain. Good for me for riding despite the weather. I do have to do something about my front tire. It is soft despite pumping up. Maybe I should get up the nerve and energy to try to change the tube myself. I wish I was more mechanical.

After work, I swam for 20 minutes -- just straight swimming -- I wasn't counting laps, just working on different thinks -- turning my belly to the side walls, keeping my head down, pulling hard with hand facing back wall.

Weekend Off

I took the weekend off. Saturday night I attended the 50th birthday party for a close friend. I didn't work out Saturday so I wouldn't be tired Saturday night, and then after going to bed at 3:00 A.M, I took Sunday off to recover.

1/2 Mile Swim

Did 36 laps worth of drills. I am making progress on the bilateral swimming. I tried just breathing out of the left side and can barely make a lap. I think I need to roll more to the left. Once I can do that, breathing on that side will be easier and I think my stroke will also be more even. I also worked on keeping my head under the water and letting the water roll over it.

10 Mile Ride

Did 10 easy miles at work. My butt got tired toward the end. I am so slow. Beautiful warm day. I should be able to go for 20 miles at least, but mentally I just can't do it. I wish I could listen to a walkman or something while I ride, but i guess that isn't too safe.

3 Mile Run - Lactate Threshold Test

Ran 3 plus miles on the treadmill at 6.4, which I believe is a 9.28 pace. I was trying to do something called a Lactate Threshold Rate test, which triathlete coaches say is better than maximum heart rate to determine your training zones. The typical maximum heart rate equation is 220 minus your age, which would put my maximum heart rate at 171. I have been up to 184. Lactate threshold means the level of intensity when your body starts to accumulate lactate.

The test consisted of running for thirty minutes at what you believe is the maximum pace you can sustain. After 10 minutes, you hit your heart rate monitor/stopwatch on and then run for another twenty minutes. Your average heart rate for the last 20 minutes is your lactate threshold rate.

The problem I had was there was radio interference from the treadmill so I couldn't get accurate readings. My heart rate was all over the place. My average came out to be 159, which may be on target, but I can't be certain. I think that is a little low.

The number is plugged into a chart, which describes what your target heart rates would then be for the various exertion zones. If 159 is my lactate threshold, then I should do my eay endurance runs at a heart rate of no more than 144.

I will need to do this test again outdoors on the track where I can get a more accurate reading.

Here are some links:

Lactate Threshold Basic Concepts

Lactate Threshold Heart-Rate Zone Testing Protocol

Lift

Got up at 4:30 and went to the gym. I did a light weight workout. Tomorrow is my run day so I didn't want to pound the legs. I think I need to focus my weight workouts a little better, but it is hard in the morning when your muscles are cold and you are pressed for time.

Rest/3 Mile Bike

I was going to take today as a rest day. I had set my alarm for 4:20 and laid out gym clothes, but had told myself I would only get up if I felt rested. When the alarm went off, I was still tired so I opted for some more sleep -- until 5. Then at work, I pretty much decided I wouldn't ride, but then around 3:30, I was feeling tired and sleepy and needed a little pick me up, so I did a quick 15 minute 3 mile ride. I have stuff to do after work so no chance to swim.

9 Mile Ride/ 1/2 Mile Swim

9 easy miles at work. Nice day, but cold. I averaged 10.2 mph.

After work, I went to the pool, swam 150 yards using my fists, and then swam 100 with my hands and I could really feel a difference in my pull. Then I swam 1000 yards timing myself, but as always I have a hard time reading the clock right. I swam it in either 19 or 20 minutes and I might have done an extra 50 yards. Not sure. I will need to use a stopwatch to get the time properly.

5K

Ran the reservoir 5K in 35:00 with a heart rate of 154. I wanted to run the 10K, but was only going to do it if I could finish the first one in under 150 for a heart rate. It was very cold and I was trying to run slow, but I couldn't keep the heart rate down. I will probably run at the track the next time I run.

Lift

Went to the gym and did some easy lifting for a half an hour. By the time I got home from work, it was dark. I feel less irritable today.

Rest Day

It was rainy today. I ended up having to run a bunch of errands, so I am taking today as a rest day. I feel slightly irritable, which may be a sign of overtraining. It is hard to believe I can overtrain given how little I actually train in the grand scheme. I think I just have to slowly steadily increase my miles and training hours and be sure to get quality rest.

5K Run

Ran the reservoir in 32:24 with an ending heart rate of 154. I started cold and wasn't certain whether I was just going to run once or double back and do it twice. My heart rate was a little high to do the 10k like I did the other day. I would like to finish around 144, but I guess I was running a little faster pace. Maybe I will try a long run on Friday or Saturday.

Lift

It was raining this morning so I went to the gym and did two circuits of a fullbody workout.

5 Mile Bike/ 1/2 Mile swim

Rode an easy five miles at work. Knees feel good today.

After dinner I went to the pool and swam 1/2 mile, again working on drills. each drill seems to help, but put it all together and I feel like I am a mess, thinking about too many different things. I need to videotape myself again.

6 Mile Bike/1/2 Mile Swim

Rode 6 miles at work and then went home and swam 1/2 mile. I swam 1/4 mile and then did some drills.

Running Programs and Ideas

My knees are a little sore today, not the joints, but the bones in an early bruised way. I did almost 10 miles in three days so a little rest is called for. I will probably run again on Tuesday.

I bought two more running books the other day. Running Until You're 100 and Run Less, Run Faster with the F.I.R.S.T. Training Program.



Both advocate running only three days a week, mixing in cross-training. I'm all for that. The Galloway book advocates walking interspersed with the running, even it seems in shorter distance running. The F.I.R.S.T. book advocates running even your long runs at a much faster pace than is traditional.

I buy the 3 days a week to promote rest and recovery, but I'm in between on the walking versus running much faster.

Both books do seem to advocate a long run, a tempo run and a speed training run each week. The F.I.R.S.T. book says you need to be running 16 miles a week already to begin their program. The Galloway, anyone can do.

I think I will try for the following:

1 long run at a slow pace. Increase gradually.

1 5K (3-4 mile) run at a tempo pace (either a run at one of the reservoirs or a 5K at the track)

1 track workout with some speed elements or a treadmill run with some fast miles.

***

As far as races, due to my schedule and not wanting to travel any distance to any race, the earliest race would be a February 4 miler in Hartford, then a Hartford 5K in March, and then a 10K in April. In June there is a Half Marathon/10K in Simsbury.
Next October is the Hartford Half Marathon.

As far as triathlons, I am aiming for an Olympic in August.

For the most part the race calendars for next year aren't out yet. I am basing this all on this year's. So the immediate goals are a 10K by April and increased speed in 5Ks with the long run creeping up to 13.2 miles by June if possible with October as a secondary target.

5 Mile Recovery Ride

Picked up my bike today and did a 5 mile easy ride at work. Its a beautiful day, maybe a little on the cold side. I may ride again after dark to try out the new lights mounted on the handlebars. When I get a new bike -- probably in the Spring -- I will continue to use this bike -- maybe to ride to work -- and save the road bike for training rides and racing.

I also picked up the trainer, but haven't tried it out yet.

3.5 Mile Run/Light Lift

Ran around Resovoiur #6, which is the one off Albany Avenue. It was a nice trail run without much in the way of hills. The first 3/5 is undercover on a pine needle trail, the last bit is in the open along the edge of the water. It is suppossedly 3.5 miles. I did it from a cold start in 38:58.

Then I went down to the gym and did a very brief circuit.

3/4 Mile Swim

Did mainly drills. My arms felt okay. I want to try to swim 3 times a week with at least one time being a one mile straight swim.

10K Run

Ran the reservoir twice. Very chilly with a slight wind. I started running without a warmup as I run slow enough. I did the first 5K in 33:38 with a heart rate of 154. I was very tired and almost quit, but I hit the end, then turned around and ran back. I got very tight in the back and legs on the run back, but kept at it, finishing in 1:12:30 for a split of 38:52.

It had been over a month since I had run a straight 10K and it was much colder than the last time. My previous time was 1:14:58 with a heart rate of 136. A couple weeks ago, I did a 5K, then stopped, walked around, went to my car, had a drink, then ran back. My combined time then was 1:12:40.


I'm not crazy about running in the cold.

Rest Day

It was raining today so no run. I took my bike to the shop to get the gears tightened, so no bike. I was going to swim, but my arms were sore from lifting the day before, so even though I was off I took a rest day.

Like I said, I did go to the bike shop where I bought a light system for the bike so I can ride at work in the evening. I also bought an indoor trainer on sale.

Later I went to a running store Fleet Feet, where they measured my feet and then videotaped my gait. I am a slight overpronator. I ended up ordering another pair of the same type of sneakers I have now. New Balance 857, or 858 as the new model is numbered.

5 Mile Bike

5 Mile Bike at work. I pumped the tires up and the air seemed to hold. I went around at 11 mph.

Lift

Went to the gym at 4:30, which wasn't hard because my body is still used to the old time so it was like going at 5:30.

I have decided to try to follow this book Weight-training for Triathletes, and so for the next four weeks, I should be doing endurance lifting. Today was upper body.

I did a five minute warmup, then 3 sets of 20 of the following:

dumbell bench press, lat pull down, dumbell upright row, shoulder press, curl, tricept pushdown.

Then I did 1 set of 20 on lower back machine, leg lift, ab twist, ab crunch

Then a 3 minute cool down and short stretch.

I'll do lower body later this week.

After four weeks of endurance, I'll switch to four weeks of power lifting.

***

Weight 225

***

Diet

Workout - Protein Shake
Post workout -- rye crisp and peanut butter, kashi, diet coke

6 Mile Bike

Rode 6 miles at work. I changed my circle into a figure 8 loop. I ride down around the town garage after every go around the circle. It is slightly more than a mile combined. Still the ride today was tedious. I am only going about 9 miles an hour. I think I have some kind of slow leak in the tires. I just can't seem to keep them pumped up hard.

Breakfast: Diet Coke, bagel(no butter) with two sausage patties, banana
Snack: Yogurt, Diet Coke, fiber bar
Lunch: turkey stew, brocolli
Snack: Mixed nuts
Snack: spanish rice
Snack: nacos and montery pepperjack cheese
Dinner: pork, chicken, rice and peas
Snack: orange

Nutrition

I need to get serious on the nutrition again. I need more energy.

Here is a list of banned foods:

Doughnuts
Potato Chips
Cookies
Candy
Ice Cream
French Fries

Foods to extremely limit:

Butter
Bagels(except after exercise when in need of carbs)

Here are some eating rules:

Breakfast:
Wheat crackers, peanut butter, cliff bars
yogurt, fruit, oatmeal, bacon, sausage

Snacks:

Mixed nuts, fruit, vegtables, protein shakes

Lunch:

try for mix of protein, carbs, vegetables
salad with fruit and beans

Dinner

lean meats, fish, vegetables, good carbs, brown rice

Dessert

fruit

Late dinner or late snack
Shake with fruit

Beverage

Increase water
Decrease Diet Coke

4 Mile Recovery Bike

Did 4 easy miles in a half hour in the wind on the wet leaf-strewn circle.

This triathlon stuff is hard. I feel worn out. Strength-training 3 times a week for a half hour is so much easier than all this bike run swim stuff.

I did learn a good lesson riding today. All the trouble I have had with shifting from 1st back up to second with the chain not going -- all I have to do is just shift up to third and the chin will jump up. Pretty simple.

My knee is still a little sore from the other day -- it is the same old injury that hurts going down a deep stair, but doesn't directly affect running or biking.

Mileage Totals

Mileage Totals since February:

Run - 224 miles(Time for new sneakers)

Swim - 28.5 miles

Since April (Bike) - 670 miles

Swim 1/2 Mile

I was going to run when I got home, but being cramped in the ambulance all day, my knee was kind of sore, so i walked over to the swwiming center and swam a half mile instead, then did a few drills. Still having a hard time breathing from the left side. I caught a good swallow of pool water. I'll keep at it.

Olympic Triathlon Course/6.5 Mile Bike

Drove out to New Hartford to check out the bike course for the Litchfield Hills Olympic triathlon, which is a race I am considering doing next August. It was 20 miles of downhill and then four miles of uphill, including a climb of 514 feet in less than two miles. No doubt I will need a road bike and clipless pedals to have any chance to complete the hills at the end. The good thing is I have hills right by my house to practice climbing on, and if I want to train for the Litchfield Course, all I need to do is ride those last four miles. I had thought about bringing my bike out, but am glad I left it at home.

***

So I got on to my bike and rode from the house to the reservoir around it and then back to gauge the distance for a run. It came in at 6.4 miles, and neatly, it hit 5 miles exactly at the finish of the 5K course. So I could run five and then walk back the rest before I do the full run. I averaged only 8.9 mph, largely due to the terrain. I had some major problems switching from 1st gear back to 2nd several times. There is one long steady hill I have to do (111 foot climb in .33 miles), which I barely made and gave me pause as to my ability to get it done on the Litchfield Hills course. I need some serious bike work.

***

Diet

Breakfast -- bacon, peanut butter and wheat thins, pinneapple, diet Coke, kashi
Snack -- mixed nuts, banana
Lunch -- 4 piece nuggets (I'm into nuggets, yo...), small fries, diet coke
Snack -- chicken and rice
Dinner -- Fruit Punch, tacos with buffalo hamburger, rice, corn, grapes

Litchfield Tri Map

November Goals

October Highlights

Set PR in 5K, breaking 29:00 at 28:54
Ran first training 10K
Stayed Injury Free
Got back in gym
Worked out regularly

But...

Fell short in milage, particularly on bike

October Mileage

Run 30.5 miles
Bike 52 miles
Swim 3.25 miles
Gym 2 workouts

November Goals

Continue working out
Get back in Gym (1-2 times a week)
Work on Swim Technique
Increase bike mileage
Run More training 10Ks and add just a touch of speed work
Improve nutrition (cut out refined sugar)

Mileage goals

Run 30 miles
Swim 5 miles
Bike 100 miles
Gym 6 times