Run/Lift

Last night my right knee was aching so I iced it and took some ibuprofen. feel fine today.

I went to the gymn, ran a mile on the treadmill with no problem and then did a round of weight lifting.

I am hoping to do a 3 mile run Thursday if the knee feels good tomorrow.

Total volume 33 minutes.

Lift/Bike/Run

Did some lifting at work. I walked up and down a 15 step staircase 20 times carrying two 10 lb dumbells, then I did some dumbell workouts, upper and lower body

**

After work, I rode the stationary bike for 22 minutes, going 3 miles, and then ran 2 miles on the treadmill in 21 minutes.

Total volume

30 lift
22 bike
26 run

78 minutes total

Progress Report/Goals

I am steadily making progress in getting in my workouts. The keys are better planning, working out early, working out at lunch, working out at work or working out on my way home.

Cycling

I stopped at the bike shop last week and checked out a bike trainer. They were running a cycling class so I plan to go back when they are not busy and have them show me how to set the trainer up before i buy it. It costs $269, but looks super quick and easy. I imagine using it at home, at work or even taking it to girl's softball in the spring and riding while the game is on.

My biggest triathlon weakness remains my fear of the bike and lack of hours on the road. If I can get some good hours in this winter, maybe I'll be in a little better shape to take on some road riding. So far it has been too cold this winter to do much riding at work.

Strength-Training

I am doing better at strength training with 6 workouts this month. With the new equipment at the gym, there is no reason I can't get 2-3 solid workouts in each week. Next time I go in I will start a log so I am lifting on a progressive schedule. I can supplement my gym strength training with dumbbell work at work.

Running

I need to keep at this because this seems the quickest to go and the hardest to build back up. I will try to do three runs a week and try to slowly increase the miles and pace. Again the cold icy weather has stopped any outdoor running. I have had good luck getting on the tread mills across the street, and although they have a thirty minute time limit, at the right time, with no people waiting I may be able to run longer.

Swimming

Through the winter I will probably use swimming as a secondary exercise if time at the gym permits. Swim 500-1000 yards post run or strength train. Work on technique. In the spring, I plan to buy a wet suit and join the triathlon group on weekly open-water swims.

Volume

I would like to steadily increase my volume each month with a goal of hitting 1500 for one month. That's 50 minutes a day.

Races

Instead of laying out everything I want to do, I will just list my next target race.

Here it is:

The Greater Hartford Quarter Marathon on April 4 at the West Hartford reservoir. The goal will be to complete, not compete.

Rest and Recovery

Make certain I get plenty.

Lift

Rode the bike for 10 minutes as a warmup, then did the following strength exercises

2 sets of 12 reps leg press (7,8)
2 sets of 12 reps bench press (7,8)
2 sets of 12 reps leg extensions (7,8)
2 sets of 12 reps lat pulldowns
2 sets 12-reps leg curls
2 sets 12 reps chest flys
2 sets 12 reps curls
12 sets 12 reps tri pushdown
12 leg lift abs

Rode 10 minutes on bike as cool down

Total volume 45 minutes

Run/Bike/Swim

Ran 20 minutes on the treadmill at 5.6 after a four minute warm up walk.

Biked 20 minutes on the stationary bike covering 4.35 miles.

Swam for 20 minutes

Took a 10 minute jacuzzi.

Total volume64 minutes

Tonight, I'm eating rib eye steak.

Lift/Swim

Used the new equipment at the gym today. It's excellent! I did leg presses, leg extensions, leg curls, bench presses, shoulder presses, lat pull downs, chest fly's, tri push downs, curls and ab lifts. More new equipment to come, they say.

I also swam 1000 yards.

Total volume 45 minutes.

Rub

Ran 25 minutes at 5.4 on treadmill. Did a total of 32 minutes with walking, covered over 2.5 miles.

Saw the new weight-lifting equipment they just installed. Very nice.

Lift

At work today.

Walked up and down a flight of stairs carrying 2 - 10 pound dumbells 12 times.

Did 12 dumbell chest presses with 20 lb dumbells.

The following I did with 10s.

Squats
military press
dead lift
one arm rows
deadlift
standing shoulder rows
lunge
curls
tricep extensions

20 minutes

Run

Got up at 5:50 and walked across the street to the gym which opens at 6. I did the treadmill for 30 minutes, running for 25 at 5.3. Then I had to go to work. It has been extremely hard finding the time to work out. This may be an option two days a week.

Run

Ran for twenty-four minutes with six minutes walking on the treadmill. Ran at a 5.2 speed. just taking it easy.

Total 30 minutes.

Run/Lift

Went to the gym across the street this morning expecting to lift, but hoping to run, so I was pleased to fin one of the three treadmills open. I ran for 20 minutes and then walked for five.

Then I did leg lifts, leg curls and ab crunches, and then had to go to take Ashley to basketball.

Total volume 35 minutes.

Run/Lift/Swim

Ran for 22 minutes on the treadmill, running 1.5 miles with the rest cool down walking.

Lifted weights.

Swam 500 yards.

Took a jacuzzi.

50 minutes volume.

Bike

brought my hybrid bike to work this morning and will keep it here through the winter. Bight, but cold, I dressed in my thick workshirt, my snowjacket, and then a gortex windbreaker over all of that, put on ski gloves and my bank robber mask and then went out and rode for 25 minutes around the circle in the wind. I think I must have averaged 7 miles an hour. Still it was good to be back on the bike.

I also, learned how to use my C02 cartridges for the first time. My tires had grown soft over the last year orf inactivity. It took me two tries to figure out how the cartigages work. It would have only taken one if I had read the directions. Still, pretty cool. I will need to buy some more as well as some spare inner tubes. Part of my goal this winter will be to practice changing tires so I will have less anxiety when I race.

Run/Lift

Ran for 15 minutes on the treadmill, and then did 20 minutes of weightlifting at the gym. Also add 6 minutes walk/cooldown.

Total time 41 minutes.

I'm trying to get it in gear.

2009 Goals

Stay Healthy and Injury Free, Keep working out and Racing

Increase training volume over 2008

Return to Strength training 2-3 times a week throughout year (possible July/August break).

Do at least 3 Sprint Triathlons (beat Lake Compounce PR if I do race).

Run at least 2 10Ks (beat PR).

Run at least 3 5K's (beat PR).

Do at least 1 open water swim.

Do at least 1 25-mile or more bike.

***

Bonus -- Not unattainable, but not listing as a goal.

Run 1/2 marathon

Do an Olympic triathlon

***

Races I'd Like to Do

April - Great Hartford Quarter Marathon

May 9 - Race in the Park 5K

May 31 - Iron Horse 10k or 1/2 Marathon

June

Summer Solistice 5K

July - Griskus Sprint Tri

Sandy Beach Triathlon

August 9 -Niantic Triathlon

August 23 - Litchfield Hills Olympic

September - Lake Compounce Sprint Triathlon

October 10 - Hartford Marathon - 5K or Half Marathon

November - Manchester Road Race