3.1 Mile Run

Ran 3.1 miles on the treadmill at the gym at a 11:29 pace.

Bike/Lift/Stretch

Rode Bike for 25 minutes, lifted weights and then stretched.

2 Mile Speed

Ran 2 miles, half at 5.4, then 1/2 at 6.2. then a half at 7.0, which is about an 8:30 pace, then a half at 5.0.

Lift

Lifted with dumbells at work.

3 Mile Run

Ran 3 miles on treadmill at about a 10:30 pace. Felt good.

Looking Ahead

Looking ahead to this coming season, I must keep my health first and foremost and try to stay injury free. I am not going to set specific goals and races, but instead generalize on how the calendar may shape up.

March/April/May

My focus in these months is going to be on getting into running and biking shape.

That means 5Ks for running, gradually increasing my speed, and with some slow long run/walks, hoping to get up to 10k.

For biking, it will be on some long slow rides. I will try to ride as much as I can at work, and also ride at home on some hills. Hopefully, I can get some longer rides in.

Swimming will be for rest days, rainy days and after dark if I haven't worked out.

There are a couple 5ks I have done before I can compare myself again. They include the Bradley International 5K, the New Britain Race in the Park, and Kate's Fun Run.

If I am making huge progress I can try theShamrock Duathlon in Glastonbury on May 23.

I will likely skip the April 3 Hartford Quarter Marathon.

June/July

Time to transition into triathlons.

The Lake Terramugus triathlons start June 3 and continue every other Thursday for the next 12 weeks.

There are some other sprints to look at it.

Also, there is the Madison Mile Swim and some 50 mile bike rides.

If I am in super shape, there are some Olympic triathlons, but that remains unlikely this early in the year.

I will try to do the Summer Solstice 5k at the West Hartford reservoir, which I have done every year I have been running.

I will likely skip the Iron Horse 10K on June 6.


August

Triathlons. There are a number of sprints and Olympics to choose from, including the Niantic Bay Sprint Triathlon on August 8 that I did my first year. For Olympics there is a flat bike in Bridgeport and a fairly flat one in Massachusetts. there is also the Litchfield Hills Triathlon on August 22, which is very hilly, but a race near to my house.

September

Depending on my condition, I can go for the half-marathon training or just relax with sprint triathlons like the Dave Parcells triathlon, 5ks, the Lake Quassy open water swim, and long bike rides.

October

If I am up for the Hartford Half marathon that would be great, otherwise, just ride bike and do 5Ks.

If I do the half marathon, I will take a long rest from running.

Again, I am just going to take it as I go.

5 Mile Bike

Rode 5 miles in 31 minutes today.

3 Mile Ride

Rode 3 miles on my bike. Went a little faster than the other day, but it was still cold and windy and I was slow.

2.4 Miles

Ran my neighborhood loop. Did in 24:15, which is over a minute faster than last time. Leg felt fine. Not even a hint of weakness.

3 Miles

Walked 1/4 mile, then ran 2.5, then walked 1/4. On the treadmill. Did some at 6.5. Stretched afterward.

3 Mile Bike/Exercises

Rode 3 miles in the cold. I was well bundled up and it wasn't a bad day, but it is co boring going 8 miles an hour. My legs felt kind of dead today. I did some limited exercises afterwards.

2 Mile Run

Went to the gym, walked 1/4 mile, then ran 1/4 at 5.0, then 1/4 at 5.4, then at 5.7, then at 6.0, then at 6.2, then 6.4, then at 6.0, then at 5.6, fot a total of 2 miles. My fastest pace was I believe 9.22 minute miles. I think I average 10:30. I stretched afterwards. No pain.

I hope to run again on Wednesday. I am ready for either a slow three miles or a faster 2 miles.

Stretch and Strengthen

Had my last PT today. Then at night, I went thtough all my stretching and strengthening exercises.

Strength/Stretch/1 Mile Run

Went to the gym, worked on strengthening and stretching my leg. i also ran 1 fast mile at a 10:00 min mile pace (6.0)on the treadmill.

Doctor Followup

I had both PT today and my followup visit with the MD. Bottom line is my leg is healed, but I run the risk of reinjury the longer I run because my right leg is weaker than the left and as i tire, i put more stress on the right knee.

I have a lengthy list of stretches and strengthening exercises to do. As I gain strength in the right hip, i should be able to extend into the longer Half-Marathon type runs. In the meantime I will keep my distance moderate.

2.4 Mile outdoor run

Did my neighborhood run, 2.4 miles in 25:24. My wind isn't as good as it was. The leg held up well. No pain, but still a slight bit of weakness

Possible Return Races

Thinking about when I can make my first race of the year.

These are the two best possibilities:

Bradley International Road Race 5K: April 3, 2010. This is the race where I made my 5K debut 3 years ago.

Shamrock Run Walk: March 20, 2010. They have a 5 mile and a 2 mile. The 2 mile would be good. They also allow baby strollers so I could run with Zoey.

The Bradley race is the same day as the Greater Hartford Quarter Marathon I did last year, but I don't know if i will be ready to 6.55 miles of hills.

***

Looking farther out, I have to make some decisions about what i want to accomplish this season -- aside from the number 1 goal of staying healthy and injury-free.

Do I go for speed with 5ks or try again to do the Half-marathon in October with goals of PRs in the 5K, 10K, and 1/2 Marathon along the way?

Clearly I want to do more triathlons and an Olympic triathlon foremost.

To do that I need to ride much more than in previous years.

I also want to do more open-water swims.

***

But for the time being I need to do one goal at a time, so my goal now is just a return 5K, and then I can set the next challenge.

***

Possible Future Races (That I have done before)

Race in the Park 5K May 9, 2010

Ironhorse 10K June 6, 2010

West Hartford Days 5K June 13, 2010

HTC Summer Solistice June 16, 2010


***

I am hoping to do the Lake Terramugus Triathlon series this year.

5 Mile Bike

rode 5 miles on my hybrid at work. Took 34 minutes. Averaged 8.4 mph. Cold, windy. I was well dressed. I just couldn't get my legs going very fast.

1.5 Mile Bike/Lift

Got the bike out at work and did two laps in the bitter bitter cold. Its a start.

Later did some wights with 20 lb dumbells.

Getting back in shape.

Also, eating right.

2.5 miles

Ran 2.5 miles on the treadmill at 5.4 which just above an 11 minute mile pace. No leg pain. Had PT today, everything going nicely.

2 Mile Run

Ran 2 miles on treadmill. I upped the speed to 5.2. Leg feels fine. Hoping for warm weather soon so I can try to run outside on the road.

Dumbells and Stretching

Did some light dumbells and stretching at work. It was too cold to ride.

2 Mile Run/Walk

Rode the warmup bike for 15 minutes while waiting for a treadmill, then ran 1.5 miles at a 12.00 mile pace. No pain in leg, no shortness of breath or coughing. I am feeling better. I stretched afterwards. I have to make a concerted effort now to get my workouts in.

Today I'm at work for 16 hours, but may try to ride my hybrid or lift a few weights as well as stretch.