5 Mile Bike

Rode 5 slow hybrid miles in the cold at 9.3 mph.

3 Mile Ride

Road 3 miles on my hybrid in the late afternoon as it was getting dark. 11 mph average. felt good to be back riding.

I had a bad GI bug on Saturday so this has all been a couple weeks of body resting. Hoping to get back to fuller exercise soon.

Winter Cold

So I was unable to hold it off. I took off work yesterday, and spent the day in bed. I think I had a fever the night before, but it has passed. I am left with the cough and the phlegm. The result from years past is a likely two week layoff, which may not be a bad thing. I can still stretch and do yoga, and may try to ease in some light bike riding, but the main thing will have to be rest.

Stretch

I did the P90X hour long stretch. Its a little workout in itself. I think I am losing my battle with the cold. Its not that I feel badly, its that I'm trying to kep the head cold from getting into the chest where it tends to take hold. I am coughing more today.

I feel bad about not running or riding, but I guess I need to view this as time to rest the legs and keep the possible IT band injury from getting aggravated.

Consequently I am going to be focusing on stretching and Yoga and strength training, and hold off on running, particuarly in the cold for a little while.

Yoga

Did the 30 minute Yoga. Very nice little DVD at the perfect level for a stiff beginner like me. I really hope I become somewhat compulsive about getting into yoga.

Yoga

Did 30 minutes of gentle yoga. I am holding off on other exercise trying to fight off the onset of a cold.

Off Season Training Goals

I consider the off-season November through March

These are my training goals:

Increase Strength, Flexibility and Conditioning
Get Sleep and Eat Nutritiously
Improve Biking
Maintain Running without injury
Swim
Fun Races

Increase Strength, Flexibility and Conditioning

Lift Two to Three Times a Week
Do 30 Minutes of Yoga Five Times a Week
Do Stretches and Leg Rehab exercises Five Times a Week
Do Cardio Five Times a Week (includes running, cycling, swimming)

Get Sleep and Eat Nutritiously

Try to be in Bed By Ten
Listen to Body, No Overtraining
Eat Abs Diet Type Food

Improve Biking

Bike Fit (Done)
Ride at BVA
Take Spinning Classes
Ride Trainer

Maintain Running Without Injury

Do Exercises to Work on Imbalances
Consider Rest
Two Days off Between Runs
Run Twice a Week
Long Slow Runs with Walk breaks
Short Speed Workout emphasis on cadence

Swim

Swim Intervals Twice a Week

Fun Races

Indoor Tris
Easy 5 and 10Ks

8 Mile Bike

Rode 8 miles at 12.6 miles. Cool and damp today.

7 Mile Bike/1000 Yard Swim

Rode 7 miles at work at 12.5 mph before getting a call.

In the evening I swam 1000 yards with a 10 minute time/lap trial. I completed 20 laps or 500 yards in just seconds under 10 minutes.

There is an indoor triathlon in January where you swim for 10 minutes, bike for 30 and run for 20. You get points for distance. I would have finished 15 out of 21 in the swim with my 20 lap total. last year at the pool practicing for this same event, which I did not do, I swam 21 laps.

One Hour Ride

Road 12.45 miles in a little over an hour at work. I was getting tired when we got a call so I don't know how much longer I would have ridden. I had some slight back muscular pain on the right side. It was fairly cold when I rode so I am not too concerned.

The cold weather booties I bought are great for keeping my feet warm.

I also did some more standup riding, which is much easier with the new handlebar position. I particuarly like standing with my hands in the drops.

I would like to get in some 20 mile rides, but it is tough keeping interested on my litle 0.7 mile loop.

I did not work out yesterday because I was so tired from my run and my general work/lack of sleep.

5.15 Mile Run

Ran 5.15 miles in 60 minutes.
Had some serious hills. I found this one street off a main road that is a monster U shape. It will be an awesome street to practice riding on.

Here are my mile paces
1135
1049
1245
1126
1137

The 1245 included the hill. My heart rate other than on the hill was in the 140s most of the time.

I did have some left knee pain, particuarly on the hill that feels like the right IT band pain I had last year, not the underside of the knee, but the side of the knee.

I will take three days off from running, stretch the IT band, and only run on the flats for awhile.

Bike/Yoga

Rode for ten minutes. I dilly dallied too long so by the time I got out on the bike, it was too cold, the shadows were very bad, cars were driving too crazy and there were to many potholes. Still i got a great idea. I need to develop a regular route that i ride so i can learn all the potholes and hazards and I can judge myself on. Something like a 6 mile route that I can ride several times.

Did 30 minutes of Yoga

4.5 Mile Run

Ran the resovouir late this afternoon, running out two miles, then coming back two miles, then running another half mile to the parking lot. Went 4.5 miles in 49:51.

10:28
11:07
11:07
10:57
6:10

That is a hard run. I was vey short of breath initially on the slow uphill, the cold air in my lungs. Afterwards I had some major post nasal drip. I know I am allergic to most of the trees in the forest, but it is November and I think the allergens would be down.

Some times I just feel in bad shape.

Yoga

Bought a yoga DVD and book, very basic at Borders for $7.99. The DVD is a very basic 30 minute yoga thing. I need the basic as I am not very good at it. I will try to learn the routines and practice them every day.

I also signed up for a Thursday night spin class starting in January and going for 12 weeks.

Run/Lift

Ran 2 miles on the tread mill this morning. One fast mile at 8:36 pace.

This evening I rode the bike for fifteen minutes and lifted.

Leg Press/Bench Press Superset
Leg Extension/Leg Cul
Lat Pull Down
Upright Row
Curls
Tri Push Down
Ab Lift

I am lifting more weight each time.

10 Mile Bike

Road 10 miles on a cold morning at 12 mph.

8 Mile Bike/6 Mile Bike

Rode 8 miles at 13.7 mph on a very cold morning. Here are my impressions of the new bike fit.

Comfortable. The only thing I felt was more fatigue in the quadriceps which is indicative of my using them more in the new position. The aero position was much easier, but riding upright, there is likely more wind resistance. The saddle was fine, no issues.

As far as speed, that was faster than I have gone before for similar effort.

I normally go between 11.5 and 13.1 on my rides.

My feet were freezing so I shut it down where I did. If it warms up later or I get a chance to get to the bike shop and buy some thermal socks, I may try to ride more later.

Later did another 6 miles -- this time in 12.8. Still windy, but I bought booties thar were excellent. They are velcro with space on the bottom for your cleats. Very warm.

My quads are sore from the new position.

Lift

Rode 20 minutes on the exercise bike, lifted, then rode another ten.

Leg Press
Bench Press
Leg Extension/Leg Curl
LLat Pul down
Upright Row
Curl
Ab Lift

Bike Fit/Run

Had my bike fit today. Very happy with it. the entire process took 3 hours. It began with an assessment of my riding history and goals, progressed to a very extensive physical exam of flexibility, and then lots of repositioning on the bike, cycling, being videotaped and computer analyzed. I got a new saddle, had it pushed back, and had my stem raised and the bars moved closer to me. I also had my cleats repositioned on my shoes. I feel much more comfortable and hope I will be more powerful. I will pick the bike up tomorrow. The plan is to ride it for a month or so, and then set up another appointment to fit on areobars. Like I said, I was very happy with the attenton and detail. Hopefully that will translate to improved performance and more comfort. All told I biked about 12 miles on the trainer during the course of the fitting.


This evening I ran 3.48 miles in 33:16

9:27
9:45
9:31
4:32
ending HR =151
My cadence was 71-74 the whole way.

Lift/Swim

My right leg was feeling weak today so i did not run. Instead I went to the gymn and lifted and then swam for 30 minutes.