2-23-08 Bike/Swim - Workout 5 of 92

I'm still recovering from a bad dietary experience - but today was MUCH better. While talking with Steph at lunch, she asked if I was going to swim then bike, or bike then swim. I'd intended to swim first (mostly out of habit), but then I realized I wouldn't be contending with the swim team for lane space today, so I decided to bike, then swim. Biking first would more closely simulate what I'd encounter in the race, anyway. I loved it. The pool felt very refreshing after all the saddle time.

The schedule called for 20 minutes of swimming, and 44 minutes of pedaling. I did the seat time first.

I covered 14.25 miles on the bike in 44 minutes - I figured this is somewhat skewed. I think most stationaries/ellipticals/treadmills overestimate distances a little.

Then I rinsed off in the shower quickly, so I didn't get in the pool all sweaty (ick). I set my watch for 20 minutes, but I didn't hear the alarm go off - I estimate that I was at about 30-35 laps when time expired. When I checked my watch and saw I was done with my time, I just rounded up to 40 laps.

I also did a quick set of push ups and sit ups before I got on the bike.

My stomach was still a little queasy, but it was better than it had been in a while.

2-22-08 - Workout 4 of 92 - fail

Didn't do my 16 minute run today. Some family took me out for my B-day last night and the Kung Pao Beef did BAD things to my insides. I've been sidelined all day. Haven't eaten and am pretty weak/worn - - the run (even as short as it was supposed to be) couldn't happen.

2-21-08 Bike/Swim/B-day (workout 3 of 92)

Today is my B-day and I expected a great workout. Unfortunately, last night around 11:30, my B-day got ruined by a burst water pipe in my laundry room. I spent the day working on that. As a result of my botched day, I didn't eat right - - always leads to a less than stellar workout. I went to the pool and swam for 16 minutes (did 30 laps in that time). The I got on the stationary bike. I was supposed to bike for 36 minutes, but the seat on the bike was VERY uncomfortble, and I simply ran out of energy (remember - bad eating). I stopped 15 minutes short of my time. I rested for a few minutes then did my dailies - push ups, sit ups, pull ups, supermans, and dips).

Tomorrow is a run day - should be better.

2-20-08 Run day ( workout 2 of 92)

Today was a run day - the schedule called for a 12 minute run, but 12 minutes isn't even enough to warm up my legs. So I did 3 miles with Steph at an easy pace. Don't know the time because I didn't wear a watch/GPS.

2-19-08 Swim/Bike Workout 1 of 92

Today was the first day of Tri-training. The schedule called for 12 minutes of swimming, and 24 minutes biking. I don't have watch to swim in yet, but I figured I was doing a lap in about 30 seconds, so I did 28 laps ( ~ 14 minutes). On my last lap, as soon as I touched the wall, I vaulted out of the pool, and dried quickly, and went to the locker to change. I'm trying to allow as little rest time as possible between workouts. After I got to the exercise room - I hit the stationary bike for 24 minutes (benefit of a stationary with it's own timer). Then I did my 'daily' routine:
20 pushups
20 incline situps
5 pullups
10 supermans
10 dips


Again, I was pretty worn after the workout.

I love my goggles -- no leaks, and the seal quickly.

2-18-08 Monday

Ran today - just needed something to do before scheduled training starts tomorrow.

Did 4 miles at the Rails2Trails. 4 miles in 36:53 = avg 6.5 mph

I tried REALLY had to take it very slowly on the 1st mile, then pick up the pace for #2, and pick up a little more on #3 and #4:

Mile 1 = 10:54 ... avg 5.5 mph
Mile 2 = 9:30 ... avg 6.3 mph
Mile 3 = 8:31 ... avg 7.0 mph
Mile 4 = 7:52 ... avg 7.6 mph

That last mile felt like I was really pumping pretty hard at times.

I read an article on the importance of negative splits, so I may try to incorporate that into my runs more.

Tomorrow I bike and swim. The more I look at the schedule, the more it looks like it's paced too slowly, but I have to force myself to trust those with more experience than me, and not let my ego get in the way.