No Workout

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

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

20 Minute Bike/2 Mile Run/1250 Yard Swim

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

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

5 Mile Bike

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

2 Mile Run

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

4 Mile Ride

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

No Workout

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

5K Run/ 1250 Yard Swim

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

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

2500 Yard Swim

Swam 2000 yards straight with the following approximate* times:

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

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

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


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

I closed with an easy 500 yards.

5K Run

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

Used my new sneakers today. They felt great.

5 Mile Bike

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

1250 Yard Swim

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

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

4 Mile Bike

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

Run 5K

Ran the resovouir in 33:18 with an average heart rate of 143, ending heart rate of 156.

Rest Day

I felt a little chill yesterday and had the start of a runny nose. I wanted to workout, but in trying to stay in tuned to my body and avoid sickness, I held back. Felt better physically, but mentally I wanted to go for a swim.

5K

Ran the resovouir in 34:15 with an ending heart rate of 137. The heart rate monitor wasn't working right as the average rate - 124 - didn't make sense. It was very cold - 28 degrees, but I ran pretty well and easy.

I am still just working on building a base, although on Saturday if the weather is all right, I may attempt a long run.

2000 Yard Swim

Swam 2000 yards (80 laps) working on various skills.

No Workout

Couldn't get a workout in. On days like today, it is just a failure of advance planning and anticipation.

1000 Yard Swim

Swam tonight, including doing a 500 yard time trail in 8:36 -- much better than the last time when I believe I miscounted. I can go faster too, but I didn't push it too hard.

I also set a record in stroke golf, doing 25 yards in 9 strokes. I of course had a big push off and moved my arms in super slow motion. Generally, I do it in 13-14 when I am trying to concentrate on fewer strokes and in 15-17 when just swimming regularly.

Rest Day

Been working out hard, took a rest day.

5K

Ran the reservoir in 33:47, including time to stop and tie shoelace. Average heart rate was 144, which is an improvement of late. It was a nice day and I wore a nice running pullover I bought at Target for $8.88 (50% off).

Lift/1000 Yard Swim

Went to the gym and did one circuit. I wanted to run today, but it was pouring rain.

Swam later in the day. I did a 500 yard time trial, but I think I may have swum an extra 50 yards. My time was 9:45, which is too slow.

10 Mile Bike/Swim

Rode 10.2 miles in 53 minutes from my house to work to retrieve a car. It was good to get back out riding on the roads and doing some rolling hills. Still, I am one slow rider.

At night I took the girls to the pool and swam about 500 yards total. I had them film me. I don't swim nearly as well as I though. My head and back are much farther out of the water than I thought, my left arm insn't as graceful as my right, and my kick is strange. It looked like I was swimming each lap in 17 strokes.

Lift/ 1500 Yard Swim

Lifted today. (Squats, dumbell bench press, dumbell dead lift, dumbell curl to shoulder press, dumbell standup, pulldowns, leg extensions, dumbell shoulder rows, leg curls, leg lifts, back machine, tricep push down, ab twists.)

Later I swam 1500 yards. I swam an easy 300, and then swam 12 X 100 at various speeds. I did my average 100 without too much trouble in 1:36. I felt like I was swimming very strongly.

5 K

Ran the resovouir in 35:08 with an average heart rate of 153. It was very warm out and I may have overdressed a little.

I'm thinking as far as my running, the best plan for me is strict base building, meaning just run a 5K every other day as often as I can so that it is completely nontaxing, and then begin to extend the distance.

1200 Yard Swim

Swam and easy 1000 yards, working on different things, then sprinted 100 yards. I started to lose gas after 60 yards, but I came in at 1:23. I figure I average 2:00 for 100 yards swimming easy.

They have a new digital clock on the wall now instead of that old one armed clock, which will really help me get proper times.

Lift

Did one circuit at the gym.

5K Run

Ran an easy 5K in 36:38 at the resoverior with an average heart rate of 150. It was cold and with many icy patches. I was just happy to get a run in.

1/2 Mile Swim

I was hoping to work out earlier in the day, but as often happens on days off, things come up and your plans fall apart. I was tired by the end of the day, but still managed to get to the pool to swim an easy 1/2 mile, and then take a hot tub after. I'm glad I got in a workout.

5 Mile Bike

26 degrees feels like 19. I rode 5 miles and my fingers and forehead were getting really cold. I'm glad I got the ride in because it is suppossed to snow later.

***

Nutrition

8:00 AM Green Tea, banana, kashi
11:30 Pork, water
5:00 Steak, sweet potato, powerade
7:00 Pork, green tea, powerade, key lime pie small slice
9:00 ice cream

Not the most well rounded day, but you can sense my first week plan. Replace diet coke with green tea when possible.

January Goals

As part of my annual plan(develop plan), January will be a preparation month.

Running - Try to run 2-3 times a week or at least 10 times for the month. Weekly runs should be easy, tempo, and easy/long run. The tempo should be on the tread mill at a 9:30 minute or less pace. I should do at least two long runs of 5 miles or more.

Cycling - Continue to ride at work whenever possible, weather permitting. Pound out the miles.

Swimming - Try to swim 2-3 times a week. Get time trials for 100 yards, 450 yards, 1000 yards, 1500 yards. Try to do one masters swim. Work on bilateral breathing and kicking.

Strength Training - Try to lift at least 2 times a week with full body workout. Increase Core training. Design workout that can be done at home or at work with dumbells.

Yoga - Take either 1 class or get DVD.

Nutrition - Keep nutrition notebook, simply writing down what I eat, develop nutrition guidelines.

Mileage Targets
Run 25 miles
Bike 75 miles
Swim - 5 miles
Strength Train - 8 times

2008 Goals

Chief Goals

Stay healthy, Injury free and complete an Olympic Triathlon

Target Races

10K in April

Sprint Triathlons in June and July

Olympic Triathlon in August

Half Marathon in October

Other Goals

Improve Flexibility (take introduction to yoga)

Add strength, particuarly in core

Be able to ride 56 miles

Be able to swim 2.4 miles

Be able to run 13.1 miles

Continue to improve 5K and sprint triathlon times

Improve nutrition, lower body fat.