Thursday, February 28, 2008

Lift

After a two day layoff, Went to the gym. Walked for seven and a half minutes and than ran for two and a half. My ankle held up fine.

I did the following weights:

Squats, Incline Bench Press, Dumbell stepup/ curl to shoulder press, Back machine, leg lift, leg extension, leg curl, deadlift to shoulder row, ab twist.

Weight - 217.

***

Later I swam 1000 yards, nice and easy. Two things about swimming. 1) I hate jumping in the pool into the cold water. 2)I always swim much better after 700 yards or so. Its surprising how long it takes to get a good rythmn.

Monday, February 25, 2008

1800 Yard Swim

Swam for 40 minutes tonight, including a 500 yard time trial, which I did in 9 minutes. I had plently left so I guess it is just a matter of picking the right pace as i know I have done it faster. I started out swiming rather poorly, but as time went on, as it always does I swim better and better.

My ankle is almost back to normal.

Sunday, February 24, 2008

Off Season

The Importance of the Off-Season

"This time of year, many triathletes schedule too many intense workouts and too much volume, concerned that they are going to lose fitness during the off-season. However, instead of maintaining fitness, they end up fatigued, sick, or injured, or they peak long before the season has even begun. The off season should be just that – a time to rest your body, to rehabilitate injury, and to plan ahead on how to improve performance and prevent injury in the season to come..."

I have been a little depressed that I have not really been working out with much intensity this winter, but reading this article makes me feel a little better.

My ankle is still a little stiff, but definately getting better. The important thing for me to remember is not to arrive at the triathlon season on the verge of overuse injury.

Saturday, February 23, 2008

Lift

Did an easy weight workout at the gym. Ankle still a little stiff. I did walkk on the treadmill for five minutes.

Friday, February 22, 2008

Mile Swim

Swam a mile in about 38 minutes -- I was swimming real slow because I didn't want to kick too much to aggravate my ankle. I got very bored and my goggles were on a little too tight so I stopped at the mile mark.

Ankle does feel better.

Thursday, February 21, 2008

1250 Swim

My ankle is still stiff today. I did manage to get to the pool and swam 1250 yards -- all but 100 with the pull buoy breathing every fourth stroke.

I want to be very careful about starting to run or bike again until I'm 100%.

Wednesday, February 20, 2008

Ankle

An hour or so after riding my bike yesterday my ankle swelled up a little and got stiff. It was still stiff today so no running or biking. I think I will need at least a week off these activities.

Tuesday, February 19, 2008

3.5 Mile Bike

Rode 3.5 miles in 25 minutes in the stiff wind. My ankle is much better today after icing it, elevating it all night and taking some motrin.

I am still not certain what caused the stiffness. Here are the possibilites:

1. Running a 5K on Saturday after a two week layoff
2. Running in the cold with both an inadequate warmup and inadequte cool down/stretch
3. The cold wet weather yesterday
4. Slightly tweaking it.
5. Riding the bike for 5 miles on Sunday (maybe poor foot positioning)

Monday, February 18, 2008

Ankle Stiffness

I had to go to the airport this morning so was unable to get in a run at the gym, which is okay because my ankle is stiff. It started yesterday. I am not certain if it is due to my run or the weather and possibly also tweaking it. It is cold and very wet. I really can't wait for warmer weather and better light after work. I hope I didn't hex myself with my ambitious list of goals yesterday. I should have said goals I would like to meet, rather than goals I hope to meet. The 10K in March seems daunting if I try to run it at any more than easy 11.5-12 minute pace.

Last year only 7 of 48 runners ran the 10K in over 60 minutes. The times were: 60, 60, 62, 48, 68, 69 and 74 minutes. My best training time is 74.

Sunday, February 17, 2008

5 Mile Bike

Rode 5.2 miles in 34 minutes. Very cold again. I can't wait for winter to be over.

Racing Season/Goals

The race calendars are coming out and I have started to map my possible races/goals for the year.

Goal #1. Complete an Olympic Triathlon

There are 5 Olympic triathlons in Connecticut this year on the following dates: June 14, 18, 21, July 20 and August 10.

My target race is July 20 -- Litchfield Hills

The problem with this race is the bike is tough: "The BIKE is diverse, and has gradual climbs, steep climbs, fifty mph downhills and demands your attention."

My fall back race is on August 10 - Mossman Triathlon in Bridgeport.

The good news is the bike is flat -- the bad news it is 5 laps so I will be riding with the pros.

Goal # 2 A) Run a 10K B) Run a 10K under 60 minutes

I have identified 4 10Ks on March 22, June 1, August 23 and September 6. There is also a 1/4 Marathon on April 5. Well spaced.

Goal # 3 Run a 5K under 28:00 minutes

I have identified races on May 10 and June 28, both of which I did last year. I will also try to run a couple others as they fit in with training

Goal # 4 Beat Last year's Sprint Triathlon times at Lake Terramugus and run the entire run course.

I haven't seen the schedule for this year yet, but I should be able to do 2-4 races depending on how it fits with my training and other races.

Goal #5 Do a Mile Swim

There is a mile swim on June 30.

Goal # 6 Complete the Hartford Half Marathon in October.

A run/walk would be acceptable.

***

My Plan:

Now till April 5: Focus on Running with goals of 10K and 1/4 marathon finishes without regard for time. This will mean lots of easy longer runs than I have been doing. Also try to bring weight down to 215. Good nutrition. Continue to swim and to do easy bikes.

After April 5 : If I succeed, buy road bike and switch concentration to biking, working on long rides of 24 miles or more. Run less, but incorporate some speed work.

After Olympic Tri: Switch focus back to running long, still do some speed work.

This is all injury dependent etc.

Saturday, February 16, 2008

5K

Ran the reservouir in 36:40 running deliberately very slow in the cold - 19 degrees. No problems with my toe -- at least so far. This is very encouraging. My ending heart rate was 156. The average reading was 115 so something wasn't measuring right. If all goes well I hope to run again on Monday on the treadmill.

Thursday, February 14, 2008

2500 Swim

Swam 2500 yards. I am swimming every fourth breath quite easily now and even am improving on the bilateral breathing. I didn't swim the greatest today, but it is getting really easy for me to knock off the yards.

Tuesday, February 12, 2008

1/2 Mile Run/Lift

Went to the gym aearly this morning and ran 1/2 mile on the treadmill just to try out the toe and it seemed to go okay. Unless it starts hurting more later, I will try to run longer tomorrow. If there is an issue, it is only whether or not I will have pain on the toe. I had no problem with the physical aspect of running. That at least is great news.

Then I did some lifting and went to work.

***

Rode 5 miles at work in 30 minutes. Very cold again.

Monday, February 11, 2008

1250 Swim

Did not ride the bike today even though it was sunny. It was also windy and about 18 degrees. I just did not want to face the cold.

Tonight I swam 1250 yards:

200 buoy breathing every fourth
50 kick
250 buoy breathing every fourth
500 buoy bilateral breathing
100 bilateral regualr swim
150 regular swim

I made great progress with the bilateral swim, but had a harder time when I did it fast without the buoy.

Sunday, February 10, 2008

5 Mile Bike

Rode 5 miles in 30 minutes. Windy out. Still riding slow.

More thoughts on my toe. I actually now think it is a tendon problem. I could have either an inflamed or ruptured flexor tendon which runs under the toe. The end of the tendon would account for the bump. I noticed that I can't actively flex that toe( I can move it passively), which again might suggest the tendon is ruptured. I don't think it is that big of a deal and may even have been that way for awhile, and possibly my jumping up and down on my toes, bruised the end causing some pain. I'm still going to wait a little bit before trying to run. If I can run, I won't bother with a doctor, but if it continues to hurt -- it is less so now -- then I may seek a professional medical opinion.

Saturday, February 09, 2008

1800 Swim

Swam 1800 yards tonight:

200 with pull buoy breathing every fourth stroke
100 kick
200 pull buoy breathing every fourth stroke
5 X 100 on 2 minutes
250 pull buoy
550 swim

Friday, February 08, 2008

No Workout

Worked today and due to other duties couldn't get to the pool.

My toe continues to befuddle me. It may be a stress fracture, but it still may just be a hemotoma. It feels better when I walk and at times i don't even know it is there. When I think about it, i can feel it a little. I am hesitant to try to run on it. If it is a stress fracture, I need at least six weeks off from running which will be a bummer. Hopefully in a week, it will be better and I can try a run.

Thursday, February 07, 2008

Bike/Lift/2000 Yard Swim

Went to the gym, rode the bike for 20 minutes and then did some weights:

Squat: 12 - 15 lbs
12- 65 lbs
8- 115 lbs

Incline Dumb Press - 12- 30 lbs, then 12- 40 lbs.

Dead Lift to Curl to shoulder Press 12- 20 lbs.

Back machine, hip flexor, ab twist, ab crunch

Then biked for 10 minutes as a cool down.

***

Later swam 2000 yards.

500 yards pull buoy, breathing every fourth stroke
100 yards kick
150 yards pull bouy
5 X 100 yards on 1:45
3 x 250 yards

Wednesday, February 06, 2008

No Workout

I haven't been able to run because of the small bump I have under my toe joint, which I think may just be a collection of blood or some fluid. It hurts when I step directly on it. I have full movement of the toe so I don't think it is broken.

The day went by and then I got distracted and wasn't able to get to the pool in time at night to swim.

Tuesday, February 05, 2008

2000 Yard Swim

Swam 80 laps as follows:

500 yards with pull bouy, breathing every 4th stroke
100 yards with kickboard
150 yards with closed fist, breahing every 4th stroke
250 yards breathing every 4th stroke
1000 yards regular swim.

Swam well. Very pleased with extended ability to swim every 4th stroke.

Monday, February 04, 2008

5 Mile Bike

Rode 5 miles in 30 minutes. Still chilly -- a damp 36.

Sunday, February 03, 2008

5 Mile Bike

Rode 5 miles in 32:00. It wasn't as cold as yesterday, but there was still a wind. I got pretty bored and so stopped at the 5 mile mark. I did have some sniffles this morning so I didn't want to push myself too much. Still, I will have to do better, ride longer on future rides.

Saturday, February 02, 2008

10 Mile Bike

Rode ten miles in 63 minutes. Good start to month, but I don't know with the cold weather reaching 100 miles for February may be difficult.

Friday, February 01, 2008

Breathing every 4th stroke

Swam 1250 yards today in 50 yard segments, and then a final 100 breathing every second stroke from the right side(every 4th stroke total). I can do it for a little bit, but then I become very uncomfortable as the carbon dioxide builds up and I feel the need to breathe. I have to swim very slowly to limit energy use. Still, I seemed to get better as the workout went on. My balance is much better when I swim this way. I will try to keep this up for awhile, and then try some bilateral breathing using the left side (every third stroke). I think in the long run this will really help my swimming.

Monthly Recap and Goals

January was a good month, although on reviewing my goals, I didn't meet too many of them.

Running - I ran 25.7 miles, hitting my milage target. I mainly did easy runs, working on building my base. No long runs.

Biking - I was severely limited by the weather, managing only 32.2 miles.

Swimming - Excellent Swim month. I swam a record 8.2 miles.

Strength Training - Only went 3 times.

Nutrition- I felt I started eating better

Yoga - Noga.

Overall health - made it through a traditionally tough month with no significant colds or illness. Felt a few coming on, but was able to nip them in the bud. (As a rule I went to bed much earlier this month.) I did have a small issue with a musule pull and ended the month with a slight bruise on the middle toe of my left foot of unknown origin -- I am guessing either running on the tread mill or doing a stop crying dance for my new daughter.

February Goals

Stay injury free, don't aggravate toe.

Run 25-30 miles, including several 45 minute easy runs.

Swim 6 miles, continue to work on stroke, devote most effort to breathing with goal of bilateral breathing for 200 plus yards. Try to do more 45 minute long workouts.

Cycling - Weather permitting try for 100 miles, with goal of more 45 minute rides.

Strength Training - Still Try for 8. Develop routine that can be done at work.

Nutrition - Continue to improve.

Balance, Yoga -- Don't give up on trying this.