2 Mile Speed Workout

After work, I went to the track, and in the evening ran 2 miles, trying to run one lap easy but moving my feet quickly and then one lap fast. I was a little pooped so i didn't quite run as fast as I was able, but I was able to run two miles at a faster pace than normal. Here now I look at my splits for the first time:

1st lap: 2:14
2ns Lap: 2:02
3rd lap: 2:15
4th Lap: 2:06
5th lap: 2:20
6th lap: 2:05
7th lap: 2:20
8th Lap: 2:07

Time: 17:30
Pace: 8:45

Previously I ran 1.5 miles in 13:00 (8:40 pace)
1 mile in 8:10
and 2 miles in 18:00 (9:00 pace)

My end of the year goal is to run a 5k in under 28:00 minutes, or better under a 9:00minute pace. My next speed workout I will try to go 2.5 miles as above.

I was glad I ran today. It is so easy to come home at the end of a 12 hour day and just sit on the couch.

10 Mile Bike

Rode 10 miles in 44:30 at work tonight. My knees were feeling dead all day, which they have been lately always in the afternoon after the day I have run. Anyway, it felt good to get on the bike. The knees feel fine now. I probably could have easily gone another two miles, but it was getting dark and I had other things to do before work gets out.

4 Mile Run/Walk

Ran 4 miles, running for ten minutes and walking for two. Finished in 44:15, and then I walked another mile. I was doing this at 5:00 in the afternoon in the sun with the temp of 86. Next time I will try to go at least 5. I don't feel too bad about quitting after four. It was hot, and I have been working a lot and for the last couple nights getting woken at 2:00 AM by my dauhgter who wants to play and when we put her in bed to try to sleep with us, she delights in head-btting me and trying to gouge out my eyes.

6 Mile Bike

Rode 6 miles and then got bored. I need more discipline.

3 Mile Run

Ran three miles on the track at the high school. First time I have been back to this track in awhile. They had closed it due to contstruction. It was very spongy and soft. I had wanted to run earlier in the day, but as always, of you put it off, you don't get it done. I didn't time myself. I really need to start doing longer runs.

9 Mile Bike

Rode 9 Miles at work before being interrupted by a call. I was starting to get bored and my but was starting to get just a little uncomfortable. The bike was riding smooth though. I was just going easy.

750 Yard Swim

Swam very easy tonight. Was tired and didn't feel particuarly well, but at least I made it out for a workout.

3 Mile Run

After missing two days of workouts , first do to babysitting issues and second due to weather, combined with coming home from my new job and just wanting to have a beer and dinner, i made it out on a run tonight. My knees had felt oddly sore today, still I ran the neighborhood, extremely hilly route. I ran very easy and was glad I ran. I'm hoping on Saturday to put in a long run, but for now just maintenence works.

3 Mile Run

Ran 2.78 miles in the neighborhood, came home and immediately drank 8 ounces of beer and ate a hot dog. Thinking about trainingt for the Big Man Run. More to follow.

Training Volume

Here's a graph on my triathlon volume (in minutes) over the last two years.

Volume Report January 2007-Present

I've fallen a bit behind last year's pace.

6 Mile Ride/Broken Spoke

Was riding the loop this morning when after six miles, I heard something snap and thought maybe I had dropped the chain, but when I got off I saw the chain was still on. Eventually I saw a broken spoke. I was able to pull it out and then ride the last little bit back. I decided to cut my ride short, which is a good thing because reading on the internet now about breaking a spoke, it can mess your bike up if you ride with a missing spoke. Anyway, I got six plus miles in in 30 minutes.

Broken Spoke

15 Mile Bike

Came into work this morning, got on my bike and rode 15 miles around the circle. It took me 70 minutes for an average speed of 12.8. I went much slower in the end than earlier, although at no time was I trying to go fast. I rode most of the way in the upright position. My butt did okay, although it was getting a little sore at the end. It actually hurt most when I went down into the low position. Still better than the other seat. I was pretty tired at the end. The problem with the circle is you are pedalling the whole time. I need to take more gliding breaks to let my legs recover.

At the end I did one quick burst for speed and got up to 22 mph on a straight, but I felt the bike begin to wobble so I eased off.

I need to keep doing these longer rides so that they are a piece of cake for me.

I do think actually countryside rides will be easier than the endless loop ride. I figure I did 22 laps.

1500 Yard Swim

Swam 1500 yards at the pool, nice and easy, gaining power as I went.

5k Run 2 Minutes/Walk 40 seconds

Experimented again today with the run walk. My intention was to try a 10K, but I went out at 4:00 PM. It was 88 degrees with 33% humidity. My plan was to run 2 minutes and walk 40 seconds. I was again shocked that my first mile came in at the same 9:45 as past race efforts. My second mile was slower in 10:21. The last 1.1 was in 10:51. Total time was 31:05.

My legs felt fine, but cardiovascularly I was pooped. I was breathing heavy and even had to walk a little on the homestretch within 100 yards of the finish. I guess I was doing intervals more than a long slow run. I'd run hard for two minutes (I wasn't sprinting by any means, just running at a faster than normal pace), and then pant and try to get my breath for 40 seconds, and then run hard again.

My total pace was 10:02.

I find it remarkable that walking 40 seconds every two minutes can still give me such a fast time on a supposed training run.

I need to try this again either early in the morning or later in the evening, running a slower pace. Maybe try to do a 10:30 pace and see how i feel doing a 10K.

5 Mile/3 Mile/ 2 Mile Bike

Rode 10 miles in three spurts, being interrupted by calls at work. I am liking the new seat. I'm tempted to try a riding marathon at work where I start riding when I come in -- nice and easy and just see how many miles I can log in a day, taking rest stops whenever I feel like it. It was a great day to ride.

10 Mile Bike

Did a ten mile bike at work doing the loop. Averaged 14.7 for the first six miles and then slowed a little to average 14.4. Total time was 41:20. There was a fierce wind blowing into me on the one section that is slightly downhill, so that inhibited my speed a little. The new seat felt much better, although no seat is completely comfortable. A beautiful day again.

Run/Walk 5K Experiment

Feeling tired tonight, dragged myself to the resovour, started running not even sure what I wanted to accomplish. I ran the first mile in 9:45, which wasn't fast enough for a record, but was too fast for a long slow run, so I decided to throw in two one minute walks as a practice for run/walk in longer distances.

Here the result:

Mile one run: 9:45
Mile two (included 1 minute walk uphill 12:00 into run): 9:59
Mile 3.1 (included 1 minute walk to start mile: 9:45 (8:51)

Total 29:29 (which is one second slower than my 5K race time).

The times were virtually identical to my race times. As in the race I sprinted at the end.

Interesting. I could walk two minutes in training and only lose a second off my race time.

***

My next experiment will be to do an 10K at the resovouir with one minute walks every ten minutes.

1000 Yard Swim

Swam 1000 yards at the pool, nice and easy. My back was a little sore today. maybe I should have stretched more after running yesterday.

3 Mile Walk/Run/5K Run

Did another 3 mile walk run with Ashley, and then this evening ran an easy 5K in 32:10 at the reservoir. beautiful day.

I took my bike into the shop yesterday for a tuneup and to get a new saddle -- I bought their top of the line $89 one. I should get it back tomorrow.

I still have to figure out my goals for the rest of the season in a more meaningful way. I need more targeted workouts. Otherwise I feel I am just treading water.

Do I just want to train and get in better shape?

Do I want to do 3 sprint tirathlons and focus on them?

Do I want to focus on a half marathon?

8 Mile Bike/2nd Fall

Did an easy 8 mile bike at work. Again was getting really bored and my butt was hurting. When I came around at the end, I was only at 7.90 miles so I did a couple slow turning circles, but my radius was always too wide to turn, so I finally turned in a larger area and then started doing some more circles and then I realized I wasn't going to be able to cut the circle without hitting the curb and my hands weren't on the brakes, so I tried to stop maybe I reached the brakes, but didn't quite make it, and then there I was over the handlebars again, but this time onto grass at a very slow speed. No scrapes. Just some dirt on my pants and the back of my shirt.

Oh well.

8 Mile Ride/ 3 Mile Run Walk

Rode at work. I am very proud of myself. I used differential diagnosis to figure out the cause of the whistling in my front wheel and was able to solve it with a little bit of lube. Amazing. Bike Mechanic.

I also went over the 100 mile mark on my bike.

Here are my impressions:

Definately faster than the other bike.

Not as stable.

I could go much faster than I do, but I freak out when going above 20 mph on a straightaway. I have hit 29 on a downhill.

My cadence is too slow. 55-60. I prefer the big gear. The middle gear brings my cadence up, but i am uncomfortable moving my legs that fast and maintaining balance.

I can see how bike shoes and clipless pedals would really improve efficiency.

I need to get the tire pressure figured out. I pump up the tire, but feel I am letting to much air out when I disengage the pump.

I am not certain I am sitting on the bike right. My seat maybe needs to be raised a touch.

The saddle is bearable.

I need more mental toughness to do more laps at work.

***

Did a 3 mile run/walk with Ashley at night.

I need to start riding hills at home.

6 Mile Bike

Rode six miles at work. I quit because I was bored. My excuse was I finally isolated the whirling/whistling sound as coming from a brake pad. There is either a microscopic contact or something else causing it. I don't think it is unsafe, but it gave me an excuse to stop. I was averaging 14.4 mph going easy.

3 Mile Run

Ran 3 miles in the neighborhood this evening in severe humidity. I watched the baby all day so I was tired. It was good to get out and run. The run included a steep long hill but I kept running.

1000 Yard Swim

I was hoping to bike today at work, but did not get the chance. My legs also felt dead today from the knees down. I did run two days in a row even though yesterday was only a 1.25 miles easy mixed with walking. the day before was my speed workout.

I was considering going for a 5K record on Saturday, but will be on baby duty instead, which is just as well. I want to run a sub 9:00 mile pace in training and then let it loose in a 5K.

Tonight I went back to the pool and swam easy again. Swimming two days in a row really feels good. I swam much better tonight.

2.25 Run/Walk/ 750 Yard Swim

Swam 750 yards, nice and easy.

Earlier I did a 2.25 mile run walk with Ashley trying to get ready for a 5K run/walk.

Speed Workout

Before work today I went to the track. My goal -- to see how far I could run at a 9:00 mile pace. Each lap had to be run in under 2:15 for me to go on.

Here's how it went.

Lap 1 2:08
Lap 2 2:05
Lap 3 2:05
Lap 4 2:08
Lap 5 2:12
Lap 6 2:20

Total time 13:00 for 1.5 miles an (8:40 pace). 8:26 for 1 mile.

I suppose I could have tried to keep running as long as I stayed under a 9:00 total pace, but I was clearly tiring. My heart rate was averaging 160 on my last lap.

Overall, though, this gives me great hope to break 28:00 for a 5K this year. Once a week I should do this, with a goal of adding at least another lap each week.

I was running around 9:00 AM in the sun with the temp of 78 degrees.