10K Run

Today was long run day. I ran the reservoir 5K course forward and back. As I was running up the first big hill after a mile and a quarter or so, it occurred to me while I have been following the Runner's World 10k plan pretty straight, except for missing an easy run earlier this week, I haven't been doing the cross training that it also includes so maybe my cardiac is a little weaker than it should be. I kept on, finishing the first 5k in a surprisingly fast 33:21. I was trying to run easy. The next 5K however was in 36:58. I ran very slow at first because running the course backwards involves a big steep hill and a steady incline for the first mile. My average heart rate for the last 5K was 149. My watch is quirky so I couldn't get the first 5K HR average. I think it was around 147.

Total time 1:10:37.

My two previous times at this distance were last October when I ran it in 1:12:40 and 1:14:58.

There was some pollen out today so I had to spit up phlegm and blow my nose while running a couple times. I was a little dry from the Zyrtec, but still ran comfortably without water. I think I have a lot of unlocked speed that i may start to tap into in the future.

5K Run

I skipped the official 5K this morning. The tree pollen has been unreal the last couple days. After running the 5 miles on Wednesday I have been suffering despite taking Zertec and Optocon. The pollen report said it was going to be particularly bad today. I went to a lacrosse practice this afternoon and was dying. But still, a man must run. I finally went over to the reservoir around 5 and ran around one time. I took it easy for the first two miles with a heart rate of 144, and then stepped it up some on the last stretch, finishing with a heart rate of 156 and a time of 33:00 for a 10:40 average mile. I am pretty certain I ran the last mile in under 10. My average heart rate for the run was 147.

I may do one 5K before the 10K on June 1st, but I may not. My current focused goal is the 10K so i don't want to deviate too much from that. I have slacked off the other sports just to keep my running on track.

60 Minute (5 mile plus) Run

For my scheduled five mile run today, instead of 20 laps around the track, I went to the reservoir and ran the 5k course, finishing in 35:38 with an average heart rate of 144, and then turned around and ran back until I hit 60 minutes on the watch. I ended with an average heart rate of 146 and an ending heart rate of 149. I'm guessing I ran 5.2 miles. I could have run further, but I don't want to overtax my joints. I need to stay on the program.

I do have a choice coming up here. On Saturday, there is a 5K at the reservoir in the morning. I am supposed to run 3 miles on Friday very easy. I haven't done any speed work yet. I could skip Friday's run and then run the 5k on Saturday, and then skip my Sunday run. I am worried my time will stink, but maybe not. My heart rates have been low, even though my times have been slow. Add some speed, up the heart rate and maybe I'll make it to the finish line on time. We'll see how I feel. The run today was harder than the track running because of the hills and the pavement.

3 Mile Run

Ran 3 miles in 31:45 at the track with an average heart rate of 144, a max of 154 and an ending heart rate of 150. I am strictly following my Runner's World training program. I was tempted to run yesterday, but my legs felt dead. Tonight, they felt fine. It was a beautiful night and I ran well and easy.

2 Mile Run

Ran 2 miles on the treadmill at the gym, and then did some abdominal, lower back work.

4 Mile Run

Did my long run today at the track. 4 miles. 16 laps. A long way. It took me between 45 and 46 minutes (I had a stopwatch malfunction at the end. I stopped it and then accidently rehit it. My average heart rate was 144. My ending and maximum heart rate was 153. So a good run from the heart rate stand point, but I feel I am running very slow and don't have the umph yet to kick it up. Again today I was dusted by an old man running past me. My next run is Friday. Its supposed to be an easy 2 mile, but I might try to throw in a little speed in it. I dread my 5 mile run next week. The MP3 player sure helped with the boredom today.

2 Mile Bike/2 Mile run

Rode 2.2 miles in 11 minutes and then ran 2.2 miles in 24:00 minutes doing my work loop. The 2.2 mile bike wasn't enough to give me rubbery legs. The run was supposed to be easy and I did not run hard. I just ran slow. Ending heart rate was 140.

2 Mile Run/500 Yard Swim

Following my runner's world training plan, I ran just 2 miles today. I did it in 21:44 with a heart rate of 142.

Later I swam just 500 yards. I did the last 300 breathing each stroke from the right side and I can see that the practice with the bilateral breathing has definately improved my stroke and balance, even when I am just breathing on the right.

3 Mile Run

Ran 3 miles at the track in 34.26. 11.42 pace. Everything felt good. Ending heart rate 147.

5 Mile Bike/ 1000 Yard swim

After work I did an easy 5 mile bike ride on an extended loop on city roads, which was a little frightening to have trucks whiz by me. i am just not that comfortable riding a bike on busy roads. I averaged 11.7 mph.

At night I swam an easy 1000 yards. I am getting much better at the bilateral breathing. I think the key will be just being able to occasionally breath off the left side I feel my stroke is much improved due to the greater balance. I am also getting much more used to not breathing every stroke.

First Tri (Actually Duo) of Season

Rode 2 miles and then ran 1.5. All very easy. Ankle and toe seem healed. Beautiful day.

A couple hours later, I am feeling very beat down.

More Bilateral Swimming

Toe is just about all better.

I almost ran on it, but decided to wait.

Instead I swam -- only 500 yards as I had the girls with me, but I did it all bilateral breathing. I am getting better.

Bilateral Breathing

Swam 750 yards last night only breathing from the left side or doing bilateral breathing. I made quite a bit of progress. I used the pull buoy between my legs, which slows me up and breathing easier. I am still much better on the right than the left, but am getting there.

My toe swelling continues to go down.

?Gout

My toe was way swollen this morning. It looks just like it has on two occasions in the past when it seemed to swell up for no reason and stay swollen for three or four days. No trauma that I can remember. I'm guessing I let myself get dehydrated of late and that might account tfor a uric acid buildup, along with a couple steaks I ate. Maybe toss in the wet weather and my two mile run. I won't see a doctor unless it doesn't go away after five days or so.

Fatigued

I'm tired today. My toe still hurts. My best guess is riding three days in a row in work boots agravated the toe rubbing against the side of the boot, as the side of the toe is red and swollen in such a pattern as to indicate, it may have come from rubbing. Either that or it is gout. I don't think the running, particuarly hurt it.

Otherwise, I'm just beat today, so no workout. Just rest.

2 Mile Run/1000 Yard Swim

Ran 2 miles at the track very slow at a 12:00 pace. My ending heart rate was 148. I did not get winded. My left toes had no problem. My ankle was good. I did not feel my almost over bronchitis acting up. I did run with a slightly swollen right big toe, but it did not seem to be a problem. Not bad for my first run since March 7th.

I am going to try to follow an individualized Runner's World 9 week - 10K training program so I can compete in the June 1 Ironhorse 10K in Simsbury. I run three times a week in the program with Wednesday being my long run day. 1st week is 2 miles, week 2 is 3, etc.

Hopefully my toe will be okay or at least not affect my running and that my recent bronchitis has beaten into submission by my extended rest.

***

Later swam an easy 1000 yards.

6.3 Mile Bike

Rode around the circle 9 times for 6.3 miles at the same 10.8 pace.