3-8-08 (17 of 92) Looonnnngg workout

Next week is 'rest' week...all the workouts are scaled back to give my body time to recover/rebuild, so I took the opportunity today to give it something to recover from.

The schedule was: 24 minute swim and a 48 minute ride ( + dailies)... the reality was:

2 mile run on the treadmill @ a little faster than 10 min/mile
48 minutes on the bike (about 15 miles - should have been 16, but I had to stop often at the beginning to adjust seat/pedals, etc)
5 minutes of practicing flip turns with the nose plug (much easier when I don't have to worry about drowning myself, or running out of air)
24 minute swim (50 laps - the last 2 out of spite just to get a round number)
change shirts again, then,
3.1 miles (5k) on the treadmill (in 26:45 - pretty fast for the state I was in)


Let me put this in perspective...I covered 20 miles today on land (+ .77 miles in the water)....

The triathlon distance will be 15 miles on land and .46 miles in the water..

so today, I did a Sprint triathlon and then some...next week, I'll have plenty to recover from.

I officially retired my Asics Cumulus shoes today. I hadn't worn them much over the last two weeks, but today within 1.25 miles on the first run, and after about 2 miles on the 2nd run, my knee made itself known. I guess they've just taken too much of a beating.

Tired...very tired.

3-7-08 (16 of 92)

Ran with Steph today at the dam. I was scheduled for 19 minute run, but she said she'd like to run with me, and run a faster pace (she's trying to get ready for the April Bobcat 5K).

We set the GPS for a 9 minute mile, but ended up going a good bit faster.

1st Mile @ 8:27 per mile = about 7.1 mph
2nd miles @ 8:08 per mile = 7.4 mph

total 2.01 miles in 16:39

I didn't get to do the full 19 minutes, but I figure since we did it so quickly, it was kind of a wash.

Still a very good run, but I think it was a little more straining than Steph was expecting.

3-6-08 (15 of 92) Bike Swim

19 minute swim (38 laps) - still working on doing flip turns the correct way, but getting a little smoother.

38 minute bike ride ( 13 miles, I think - - I'm posting the a few days after the workout and the memory is a little rusy)

3-5-08 (14 of 92) quick run

Tonight was a short run: only 14 minutes.

It was cold outside after church when I got to get started, but it warmed up pretty quickly after I got started. I should probably start working on doing these Wednesday runs in the morning, but I'm not much of a morning starter.



Ran 1.68 miles in 14 minutes.

3-4-08 (13 of 92) Swim/Bike

14/29

I did 29 minutes on the stationary bike in my new Desoto Tri shorts. They did offer some padding, but I kept slidding around in the saddle a lot. I wore a pair of shorts over them since they are kind of like spandex, and I didn't figure anyone in the gym wanted to see that. However, two layers of slick material on a plastic seat is recipe for a lot of sliding. I worked pretty hard on the bike to get up to 9 miles before my 29 minutes was up.

I also did dailies before I got on the bike, so I already had a sweat going, but it was pouring off of me by the time I finished the ride.

I showered off some of the sweat and hit the pool for 14 minutes. When got in the water, I realized the these new shorts hold NO heat at all. It felt like I was swimming nude. I guess it will just take some getting used to.

On Thursday , I'll try the other pair (ironmans).

3-3-08 (12 of 92) Run

Ran with Steph at the dam today - no real goals for the run, just to do the time and enjoy the run w/ Steph.

22 minutes - 2.27 miles

Also got two pairs of tri-shorts in the mail today. I ran in one of them, and they felt ok. I'll wear them to swim and bike in tomorrow. The Desoto's seem to fit okay, but the Ironman's are maybe a little too small. Time will tell more.

3-1-08 (11 of 92) Another dual

Today was a 22 minute swim and a 44 minute ride. I decided to swim first today.

I did 42 laps in 22 minutes, and covered 13:20 miles in 44 minutes.

No cramps on this ride - yay!!

2-29-08 Run, Run - fast (10 of 92)

Today was a run day. Still kind of unstable from the illness recently. I was scheduled for an 18 minute run, so I decided to try for a fast run. I wanted to do it at a 9 minute pace or better, but it ended up a little faster:

1st mile was 8:15
2nd mile was 7:43

total was 2.31 miles in 18:29

Good run.