2007 Recap

Highly successful year. I became a triathlete and a runner. I improved my health and had a lot of fun. I enjoyed the satisfaction of setting a goal and achieveing it.

Highlights

6 Triathlons and in the last one managed to finish the run without walking.

4 5Ks, including improving my time in each race.

Rode a bike again!

Hours and Mileage

I have discovered a nifty site that allows you to track your workouts. While it is primarily a running site, it calculates cycling, swimming and strength training.
Running Ahead

Running - 261 miles, 47 Hours
Cycling - 879 miles, 79.5 Hours
Swimming - 40.5 miles, 25.5 Hours
Strength Training - 29 times, est 20 Hours

Total - 1081 miles, 152 Hours

(The hours represent actual running time and don't count warmup, cool down, stretching and transport to and from.)

***

Assessment

Running- I am a slow runner with much room for steady improvement in speed, endurance and frequency despite my age. I can run 3 times a week without injury. I can run a slow 6-7 miles for a long run. I can run a 5K at a 9:19 pace. I enjoy running, but need to find routes to run that have a defined finish point. The track works. The resovoiur is a great place to run a 5K or a 10K, but not so great for in between distances. Perhaps if I ride my bike there one day and mark and measure it into 4, 5 mile intervals, I can increase my run distances there.

Cycling - I am a poor rider with a slow bike. I do have the advantage of being able to ride at work. I have limited endurance and have attempted very few long rides.

Swimming - I swim well and can go for great distances without much effort. I could use some improvement in speed, which will probably come from better kicking. I could also use to learn how to breathe bilaterally.

Triathlete- Overall I give myself credit for determiniation, but question my heart to really push myself, which may be a good thing, keeping me from overexertion and injury.

Strength Training - I am strong, but could clearly benefit from more regular and focused training. I particularly could benefit from more core work.

Stretching -- I am a stiff old man.

Nutrition - I maintain my weight, but could clearly eat better and lose a few pounds.

December Recap

December Mileage

Run - 15 miles (6 runs)
Swim - 5.5 miles
Ride - 77 miles
Lift - 4 times
Hours - 16

I fell short in every category, but I had weather and work issues that contributed.

December Goals

Run 32 miles (10 runs)
Swim 6 miles
Bike 100 miles
Gym 6 times
Hours - 20 Hours

Still I am content, I stayed healthy, avaoided overtraining, increased my gym time, swam well and worked out when I could.

Rest Day

Due to weather, work, and the holiday I must take today as a rest day. Snowing this morning so I won't be able to ride today. The gym was closed before work and the pool will be closed by the time I get off. It will also be too dark to run.

But that's okay. It has been a good year and I deserve the rest.

5 Mile Bike

Rode 5 miles at work in the cold. Temp 29 degrees.

Rest Day

Took today as a rest day. I've been feeling on the verge of overtraining, the irritableness, etc.

5K Run

Ran the resovoiur in 33:30 with an ending heart rate of 158.

Lift

Got up early and lifted for 20 minutes at the gym.

5K Run/1 mile swim

Ran the reservoir. It was cold, and I was bundled up in underarmour, hoodie, and windbreaker. I ran easy or rather slow, at times, it wasn't easy. It is amazing how deconditioned you can seem when you aren't running regularly. I finished in 36:24 with an average heart rate of 150, ending heart rate of 160, and max of 184. How reliable those numbers are, I'm not sure.

I was afraid the path would be iced over, but they apparently plowed it a few days ago so it was nice and clear with just some sand patches.

Two female runners blew past me while I was jogging.

I feel along way from beiung able to compete in a 10k.

***

Swam 1 mile in 36:00. Swimming easy.

7 Mile Ride

Rode 7 miles this evening. It was a shame it was getting dark because I felt for once like I could go longer.

I've been a little disappointed in my mileage this month, but when I go back and look at where I was last December, it is quite a difference.

My last December stats include 2 Lifts, Run 3.75 miles, Bike 45 minutes, Swim 1 mile. That's total. I was tired and my knees hurt.

5 Mile Ride

Rode another 5 miles. Real Slow. A bit nicer day, but all bundled up I just don't go fast.

5 Mile Bike

Rode for a half hour in the drizzle.

Lift/Run

Did not want to go to the gym, but went anyway. Did two circuits broken up with a 1 mile run at an 8:57 pace.

3 Mile Ride

The road was clear enough that I could get on for a ride. Went three miles and then got a call and didn't get a chance to get back on. Maybe more riding next week.

3 Mile Run

Went to gym. Rode the bike easy for 10 minutes (the bike doesn't raise high enough for me to get a good ride), then walked 3 minutes on the treadmill and then ran 3 miles at a 10:00 mile pace. It was hard. I was bored and just didn't want to do it, but I gutted it out.

My back is a bit stiff this afternoon.

Swim 30 Minutes

I watched the total immersion DVD and then went to the pool and swam nonstop for 30 minutes, not counting laps, and I had about my best swim ever. I was doing 25 yards in 13-14 strokes. I really felt relaxed and powerful.

Earlier I drove to the gym, but it was lunchtime and there was no parking in the center.

Fast Run

Got up at 4:30 again and went down to the gym. I got on the treadmill, walked for 5 minutes and then set the speed to 6.6, which is a 9.09 pace, added a 1 degree incline, and then ran for 15 minutes, covering 1.6 miles. This is faster than my best 5K pace (9:19), so my plan is to try to work up to 3 miles at this pace, and then gradually increase the pace. I would rather work on endurance than speed, but with the weather and limited gym time, this seems like the best option.

Lift/1000 Yard Swim

Got up at 4:30 and went to the gym. Walked/ran for 10 minutes, and then did one circuit before having to shower and head to work. Better than nothing.

Swam 1000 yards after work. I swam a little harder than normal and tried to kick. Ending heart rate was 112. I wanted to swim more, but I had the girls with me so it was good I was able to get 40 laps in before play time.

No Workout

Had a late call so my only chance to workout was for a 15 minute swim. I started to turn into the pool, but went home and shoveled the driveway instead.

Half Way of Month

Halfway through the month and I am behind my goals, particularly on the run.

Run - 3 miles
Swim 3.25 miles
Bike - 45 miles
Lift - 1 time

15 workouts

9 hours

I need to plan better.

Rest Day

Couldn't fit in a workout today, which is okay because I was due for a rest day.

2000 yard swim

Swam 80 Laps, working mainly on turning from side to side. I didn't record the time, but my ending heart rate was 108.

Lift/ 5 Mile Bike

Got up at 4:30 and did a light lift. Good for me for going to the gym, but I really need to structure my lifting a little better, rather than just doing two easy circuits. I think if I plan one month increments with target goals, that will work better.

Later at work I got in a 5 mile bike ride just before the storm. On the last lap I could see my tracks from the previous lap and the road was now white.

5 K Run

Finally -- a run. The weather, my work schedule and poor planning have kept me from running, so today having part of the day off, I hit the resovouir and ran an easy 5K. I came in at 34:12 with a heart rate of 156. It was cold and wet and I ran in sweatpants and hoodie. I admit to feeling a little deconditioned.

Despite the fact I have been exercising regularly I see three big flaws in my training.

1. Aside from running, I am really not pushing myself too much cardiovascularly. I ride so slow and swim so easy, i am really not getting my heart rate up too high, which may be good, but may be bad. To fix this I should swim more fast intervals and try to do at least three runs a week.

2. I wonder about my mental toughness. I run 5K easy, but I seem to find excuses in the long run, and I get so bored. When I ride at work, I intend to do more than I do, but after 6-8 miles, I just want to stop. I think more scenic rides will help my biking and maybe doing runs where I can't stop after 5K and be at my car.

3. I can't forget about the gym. I need to lift more. Maybe I need to start doing the dumbells at home or work to get the lifting in.

Overall I think better preplanning will help get the quality workouts in.

7 Mile Ride

Another 40 minute 7 mile ride, just slogging it out slow in the cold. I bought some $4 ski gloves and they worked pretty well.

7 Mile Ride/ 1/4 Mile Swim

Temperature 36. No wind. Roads wet, slight drizzle. Dark. 7 Mile ride. I like my new inflated tire. It's also nice riding in the dark. I just used the LED light, and then I had a red whirly light attached to my belt for traffic behind me.

Went to the pool and swam a quick 1/4 mile before it was play time. Juts being out of the pool a couple days I feel out of sync with my stroke.

3 Mile Ride

It's 30 degrees. I rode three miles and froze my fingers. I need new gloves! The pumped up tire definately felt better. I was riding 2mph faster.

Mr. Tire Fix It

I changed my tire. It took me about 30 minutes and I had to go to an internet site to figure out how to do it. I watched two people do it before, but until I do it with my hands, it is a different story. I will be much quicker next time.

The tire is rock hard now. I rode a mile in the dark with my lights on, but had to go slow because of the ice. I felt fast. Tomorrow will be a big test. Hopefully I can get in a good hard ride at work.

8 Mile Ride

Weather in the 40's today. I rode 8 miles in 48 minutes. I must fix my soft front tire.

2 Mile Ride

Rode 2 miles and after 1 it started snowing. I was hoping to make at least five, but then I got a call and the snow was too thick by the time I got back to even think about riding. My hands were getting cold anyway, even with two pairs of gloves. I will need to get some ski gloves or self-warming gloves.

My work schedule and the weather are playing havoc with trying to get a workout in. It looks like this is turning into a rest/easy week.

5 Mile Ride

Rode five miles in the cold. Temperature 30 degrees but with a ten mile wind that accoding to the weather made it feel like 22 degrees.

The bank robber mask worked really well, but the gloves gave out after twenty minutes as my fingers started getting cold. Still, I'm satisfied, with some more modifications I will be able to ride outsdie for much of the winter.

1 Mile Swim

Swam 1 mile tonight. I swam 500 yards nice and easy working on different things like keeping my head down or turning to the side wall or hand position, and then I did 500 yards swimming with the buoy between my legs to just work on the stroke, and then I did 500 yards of various drills, bilateral breathing, making my hand into a fist, etc, and then I swam 300 yards straight out. I really should be swimming at least a mile evry time I hit the pool.

Earlier I went to a sporting goods store and bought some warm long johns for running, a bank robber winter hat mask for biking and somw wind resistant gloves also for biking. Hopefull I should be all set to bike now at work. next thing I need to get is some warm running clothes and a reflective jacket.

3 Mile Bike

Rode 15 minutes in the freezing cold. I was pretty well bundled, but my gloves fingers couldn't take it.

Nutrition

Last night eating ice cream and brownies before bed, I thought I really need to do something about this nutrition. My weight is good, but I feel I am just a little out of control on what I am eating or not eating. It is not unusual to go a day without any greens particuarly when I am working.

My solution -- go back to a food diary and a small growing set of rules.

Rule Number 1. Have the following for breakfast everyday: a banana, oatmeal, and peanut butter on ryecrisp or wheat crackers.

Rule Number 2. Have at least one salad every day

Rule Number 3. No potato chips or doughnuts

Rule number 4. Have one protein shake every day

Rule number 5. No Burger King fries except when traveling

Rule number 6. Limit portion size of ice cream, and only permit after excercise

These are all doable.

***

Breakfast: Diet Coke, cashew/macademia butter on rye crisp
Breakfast #2: oatmeal and banana
Lunch #1: Bean Burrito
Lunch #2: Can of Tuna, small serving popcorn
Snack# 1: Small piece of Crumb Apple Pie
Dinner #1 Three slices of pepperoni pizza

Not a good start.

3/4 Mile Swim

Swam 50 laps, just practicing my stroke.

Ride 5 Miles

Rode 5 miles in the chill today at work. Took 30 minutes. I was bundled up with a towel wrapped around my face like a Bedouin adventurer. My first attempt in the morning rebuffed, by the cold, I finally made it at one in the afternoon.

I opened up my bike trainer today hoping to ride indoor, but the machine was a little more complicated than I had though, requiring me to unscrew the back tire, so I will try to return it on Monday for a simpler, quicker model. Needing to exercise I went out into the cold and so sit here now with frozen fingers typing.

No Workout

Not the best way to start the month. I worked 8-4. I set the alarm to run, but it was still dark at six. I was hoping to run, when I got home, but again I had a late call and it was also fierceomly windy. I need to get myself set up so I have warm clothes to run in in frigid temps with wind at night.

I also need to get my bike trainer set up.

December Goals

November Highlights

Did 18.5 hours
Stayed Injury Free
Did 2 long runs
Got back in gym
Worked out regularly
Increased pool time
Bought new running shoes and got lights put on bike

But...

Fell short in milege, particularly on bike
Nutrition is haphazard
Need to run more often

November Hours and Mileage

I've added a new category -- hours, which mean hours actually exercising.

Running - 30 miles
Swimming - 6 miles
Biking - 68 miles
Gymn - 5 visits

18.5 Hours

Running - 4 Hours 45 minutes (6 Runs)
Swimming- 4 Hours (9 swims)
Biking - 7 hours 30 minutes (13 rides)
Gymn - 2 hours 15 minutes (5 lifts)


December Goals

Option One:

Emphasis - Swim and Gym

20 Hours workout
Gym (2 times a week for three weeks)
Increase Swim mileage, work on Swim Technique, work on kicking
Ride every day at work I can weather depending, getting in at least 6 miles, try for one long ride at work of 15 or more miles
Try to run 3 times a week utilizing 2-3 mile neighborhood runs if I have to
Do 2 long (5 mile plus long runs)
Improve nutrition
Buy reflective vest for neighborhood runs
Utilize one easy week

I will be working a lot particuarly in the beginning of the month, so I will really have to plan to get this done.

Mileage goals

Run 32 miles (10 runs)
Swim 6 miles
Bike 100 miles
Gym 6 times

or Option 2:

Use this month as a preparation month:

Work on Nutrition Plan
Work on Gym Routine
Work on cold weather run and bike plans, including getting warm clothes
Work on Swim Program
Work on Developing Annual Plan with Target of August Olympic Triathlon