2 Mile Baby Carriage Run

Ran 2 miles at the track with Zoey. My neck was stiff today -- I think from swimming.

30 Minute Swim

Swam for thirty minutes didn't count the laps.

2.6 Mile Run

Did the neighborhood run with a little extra. I was tired, but as always, it felt great to get out there.

6 Mile Bike/5 Mile Bike

Rode two different spurts at work today. My legs are on the tired side.

15 Mile Ride

Rode 15 miles at work. Took 70 minutes. I was getting tired at the end. I need to incerase my cadence so my legs gets less muscle fatigue.

Rain

I brought my bike to work, and when I got there, saw that for the first time it was light enough to ride. But dumb dumb, who carefully laid out his workout plans for the week, decided to take a nap first. Woke up two hours later to discover it was pouring rain with a forecast of rain for three days.

I have got to be more aware and always, always take first opportunity in a day to work out.

If I don't get a late call tonight, I will try to swim.

I shouldn't life weights as I did that yesterday.

If the rain lets up some, maybe I can try to ride my hybrid.

Lift

Lifted at the gym and rode the bike and stretched. Total 50 minutes workout time.

Later went and drove part of the Shamrock Duathlon bike route. It looks worse on paper than in real life.

Also bought a new pair of bike shorts and a light weight bike shirt.

5 Mile Run

After two days off, I ran 5 miles at the track during Lauren's practice in 53:45 running very easy.
1019 1 Mile
2100 2 Mile (10:41)
3153 3 Mile (10:53)
4239 4 Mile (10:46)
5345 5 Mile (11:06)

Stretched for about twenty minutes afterwards.

My back has been stiff lately, but the run felt good.

6 Mile Bike

Rode 6 miles in 30 minutes, going easy. This was a rest/slow cross train day.

2.4 baby Carriage Run

Ran with Zoey.

12 mile Bike

rode a little over 12 miles in 1 hour at work. i was hoping to stretch it out to at least 15, but i got a call and had to stop. Rode easy with no aches or tightness. Practiced some things on the ride like riding while standing, clipping in and out, etc also.

1000 Yard Swim

Quick easy swim tonight.

4.5 Mile Run

Ran 4.5 miles during Lauren's practice. There is an old dirt track at the field. I ran really easy in the light rain, clocking in at

236
515
755
1034- 1 mile
1313
1549
1824
2102 - 2 mile
2347
2633
2921
3209=3 miles
3458
3747
4040
4334 - 4 miles
4628
4924

20 Minute Bike

Road 20 minutes in neighborhood, went 4.5 miles.

Speed Workout

Ran an easy mile, and then did 4X400 with a 200 walk/jog in between, then ran an easy mile in 10:25.

Here are my 400 splits:

1:52
2:00
2:00
1:54

I had no gas at all.

Still I was out there running.

I think the lack of sleep from all the babysitting is slowing me up.

10 Mile

Rode 10 miles at work at 12.5 mph. Going easy. I need to start going longer, but my neck gets a little stiff. i could probably use a bike fit session

12 Mile Bike Ride/2.4 Mile Run

Rode for almost an hour, averaging 12.6, just riding easy.

At night I did my 2.4 mile neighborhood run.

8 Mile Bike

rode 8 miles at work at 13 mph just going easy with the new clip-in pedals. I am gaining confidence. I would have gone longer, but it was very windy and my feet were cold.

Run

Ran in the neighborhood 3.1 miles untimed. Beautiful day.

More Clipin Riding

Did a 15 minute neighborhood ride without falling.

Baby Carriage Run

Ran the 2.4 mile route.

PRs

My PR’s 5K (11 races, doesn't count baby carriage, easy runs)

April 7, 2007 31:15 (10:15)
May 12, 2007 29:47 (9:37)
June 20, 2007 29:44 (9:32)
October 13, 2007 28:54 (9:19)
October 2, 2008 * 28:37 (9:14)
June 17, 2009 28:20 (9:08)
April 3, 2010 28:08 (9:04)

* 3.27 mile course time adjusted to reflect 5K

My PRs 10K (2)

June 1, 2008 1:06:50 (10:46)
May 31, 2008 1:04:51 (10:27)

My PRs Half Marathon (1)

October 10, 2009 2:34:19 (11:46)

5 Mile Bike/Upper Body

Rode the hybrid for 5 miles at work at 10.5 mph. I need to make an adjustment because one of the back breaks is slightly rubbing the rim.

Afterwards, I did my stretches and then did some upper body work with dumbells. Secret starting number (5).

Clip-In Pedals

Went for my first road tryout. just went up and down the street a couple times, almost fell twice, but managed to avoid it. I can move the right foot in and out pretty quick, the left one is harder.

I need to ask a biker about the proper technique. My guess is while approaching a stop, you just click out with one foot, and then use that foot to balance the bike, until you start again. Already I am having nightmares thinking about having to stop while going slolwy uphill.

1000 Yard Swim

Swam 1000 Yards.