Saturday, January 31, 2009

Saturday: 65 mile bike; 4 mile run; abs

40 minute run. 4.28 miles.

Bike 3 hours. 65.45 miles. 227w. 83rpm.

Friday, January 30, 2009

Friday: 41 mile bike; 9 mile run; strength

a.m. Up early to watch Nadal at the Australian Open. One of the best matches I have ever seen. Federer-Nadal again in the finals. Should be awesome. Bike 2:01. 41.27 miles. 194w. 83rpm.

p.m. Run 80min. 9.17miles(30min w/u; 50min@8:15)

strength (4x15push; 3x3pull; abs)

Thursday, January 29, 2009

Thursday: 39 mile bike; 9 mile run

a.m. Was going to take the week off from running but got the itch to run this morning. I like this new warmup strategy though it is little boring (and screws up my avg pace). 60minutes. 6.50 miles. 30min w/u. 30min@8:49.

p.m. Bike 2 hours. 39.48miles. 179w. 82rpm. Followed by 2.50 brick run.

Wednesday, January 28, 2009

Wednesday: 64 mile bike; abs

Bike 3 hours. 64.60 miles. 219w. 82rpm. Feeling good.

Tuesday, January 27, 2009

Tuesday: 41 mile bike; strength

a.m. Ride 2:01. 41 miles. 198w. 83rpm

p.m. Strength (3x3 pull; 4x15 push; abs)

Monday, January 26, 2009

Monday: 40 mile bike; 35 min elliptical; abs

a.m. 2:01 hour bike. 40 miles. 184w. 84rpm.

p.m. Elliptical for 35 minutes. Level 6-7. I find the elliptical machine to be very tough, even at an easy level. My quads start to hurt. I'm amazed at how easy everyone--especially the chicks at my gym--make it look. (Their cadence has got to be around 110-120rpm).

Sunday, January 25, 2009

Sunday: 64 mile bike; 5 mile run; strength

a.m. 50 min run. 5.31mi. 9:25min/mi. 30min w/u(4min run; 1 min walk); 20min@9:05. The slow warmup seems to be helping--though it is somewhat boring.

p.m. Bike 3 hours. 64 miles. 221w. 144bpm. My hamstrings were a little tired during the last hour I think probably in part because of raising the seat and in part because I am out of shape, but I otherwise felt pretty good and much better than I though I would. I did have some major cardiac drift though, which tells me--as expected considering where my training is at this stage--I am lacking endurance.

Strength (3x3pull; 4x15push; abs).

Week Summary.

I was out of town the first couple of days of the week, which threw off my training. The last 3 days though have been great, including my diet, and I think will give me the kickstart that I need to get going. I was going to start a 4 week training block last week, including some swimming, but that didn't happen, so I'll start this week. It will actually be 3 weeks and then a recovery week. However, I am taking the week off completely from running. I like my new strategy of warming up very slowly for 20-30min and it seems to be working, but I am nevertheless going to take the week off out of an abundance of caution.

B: 9:04 (188mi)
R: 4:18 (28.5 mi)

Total: 13:22

Saturday, January 24, 2009

Saturday: 41 mile bike; 12 mile run; abs

a.m. Bike 41 miles. 2:01. 196w. 85rpm. Followed by 20 min brick run. 9:00min/mi.

p.m. Run 20 minutes. 9:05. Frickin' shins. It's so frustrating. Even if I have to run 3-4x a day, that is what I'll do to get the miles in. (I really don't want to have the surgery, but may have to). I'll try again in a few hours and hopefully they won't flare up.

3rd run of the day. 70minutes. 8.14mi. 8:36min/mi. For this run, I warmed up very, very slowly, thinking that the easier and longer I warm up, the more time my legs have to accommodate to the inevitable muscle expansion and hence the more time there is for the blood to get down to my legs without being restricted. I ran for 4 minutes and then walked for 1 minute at about 9:14-8:57 pace in between walks. I repeated this for the first 30 minutes of the run. It seemed to do the trick. I'll keep doing this strategy. I then ran 10 minutes at 8:06 min/mi and then 30 minutes at 8:00min/mi

Bike Position. I'm going to raise my seat a little and see if that helps with my shins. Right now, my seat height is such that my feet are perfectly parallel to the floor, if not slightly pointing upward at the bottom of my pedal stroke. My theory is that pointing my toes slightly up stresses the muscles around my shins more, increasing their size and strength. I think by biking so much last year, those muscles have gotten too big for the compartments--which is consistent with what the doctor told me. I am going to raise the seat so that my toes are now pointing slightly downwards, which I don't think will stress those muscles as much and prevent them from getting bigger. Hopefully, that will help some and at least prevent those muscles from getting even bigger. Of course, my theory could be complete nonsense.

Friday, January 23, 2009

Friday: 41 mile bike; strength

Weighed myself this morning. I'm heavy! Time to start watching what I eat and training more. I'll start tracking my weight again on the right hand side of the blog.

a.m. 2 hour bike. 41 miles. 199w. 128bpm. 84rpm.

p.m. Strength (4x15 push-ups; 3x3 pull-ups; abs)

Thursday, January 22, 2009

Thursday: 21 mile bike; 3 mile run; abs

30 minute run. 9:19min/mi.

62 minute bike. 21 miles. 201 watts. 83rpm.

Wednesday, January 21, 2009

Wednesday: 21 mile bike; 5 mile run

50 min run. 5.55miles. 9:01 min/mi.

60 min bike. 203 watts. Skipping the scheduled brick run. Feel fine, but concerned that I ran too much last Sunday.

I signed up for what will be my first race of the season--IMFL70.3. Unlike last year, I believe I need to race more to maximize my fitness come November.

Tuesday, January 20, 2009

Tuesday: 2 mile run

Had issues with the bike. Run 2 miles easy. Could still feel Sunday's run. Was probably too much too soon.

Monday, January 19, 2009

Monday: Day Off

Relaxing. Playing in the snow.

Sunday, January 18, 2009

Sunday: 16 mile run

a.m. Run 16.07 miles. 2:17. 8:32. First hour was very easy, running 9 minutes, and walking 1 minute. Then picked it up the second hour.

Finished my second week of getting back into a training routine. Feeling good and motivated. Tomorrow starts a 4 week block of more structured training. I am able to swim again starting Thursday.

Week Summary.

B: 5:04 (104 miles)
R: 5:48 (40 miles)
S: (Can't Swim because of eyes)
E: 0:40

Total: 11:32

Saturday, January 17, 2009

Saturday: Day Off + Travel

Travel to New Jersey. Saw Obama on the Obama train just south of Wilmington, DE. Very cool.

Friday, January 16, 2009

Friday: 12 mile run; strength

lunch. 40 min run. 9:25min/mi.

p.m. 70 min run. 8 miles. 8:44min/mi. (20min w/u; 50min@8:27)

Strength (3x3 pullups; 4x15 pushups, abs)

Thursday, January 15, 2009

Thursday: 20 mile bike

1:02 bike. 20.07 miles. 174 watts.

Wednesday, January 14, 2009

Wednesday: 41 mile bike; 40 min elliptical; abs

a.m. 40 minute elliptical. Level 9. Not that big of a fan of the elliptical machine. Sort of boring.

p.m. 2:01 bike. 41 miles. 197w. 82rpm. Legs were tired tonight. Was tempted to get off at the hour mark.

Tuesday, January 13, 2009

Tuesday: 43 mile bike; 11 mile run; abs

a.m. 70min run. 8.35mi. 8:23min/mi. (20min w/u; 10min@8:27; 40 min@8:00)

p.m. 2:01 bike. 43 miles. 221w. 84rpm. Frickin' Lakers game was blacked out again. Had some good new songs on the ipod though.

Followed by 30 min brick run. 3.20 miles. (3x 9min@9:05; 1 min walk).

Monday, January 12, 2009

Monday: Day Off

Travel. Red eye (literally) flight getting in this morning.

Sunday, January 11, 2009

Sunday: 9 mile run

76 minute run. 9.08 miles. 8:22min/mi avg. -- 30 min w/u; 40min at 8min/mi with last few min at 7:30min/mi.

First week back. Felt decent throughout.

B: 8:25 (173mi)
R: 3:07 (21.46mi)
S: Can't swim because of eyes
E: 35 minutes

Total: 12:07

Saturday, January 10, 2009

Saturday: 25 mile bike

72 min bike. 25 miles. 213w. 82rpm. Feeling good.

Friday, January 9, 2009

Friday: Day Off

Not supposed to train today. Doctor's orders.

Thursday, January 8, 2009

Thursday: 40 mile bike

a.m. 2:02. 40 miles. 184w. Easy ride.

Won't get to anything else today. Going for Lasik surgery now.

Wednesday, January 7, 2009

Wednesday: 41 mile bike; 12 mile run

a.m. Run 61 minutes. 7.03 miles. avg. 8:40min/mi. 20 minute w/u. 4 x 10min @ 8:27; 8:27; 8:20; 8:13.

p.m. Bike 2:00. 41 miles. 202w. 82rpm

Run 50 minutes after dinner. Had some cramps to start out but they went away after 10 minutes. 5.35 miles. 5 x 9min @ 9:05 with 1 min walk.

Tuesday, January 6, 2009

Monday, January 5, 2009

Monday: 25 mile bike; 35 min elliptical; abs

35 minute elliptical. Level 9 intensity. It was tough.

70 minute bike. 25 miles. 227w. Felt relatively decent.

Friday, January 2, 2009

Friday: 40 mile bike

Ok, so I've had a few false starts. I've needed the break though. On the plus side, looking over my training log, I've managed to swim relatively frequently, even if the volume has been low--evident by the fact that I have the world's worst raccoon eyes tan from swimming in the ocean just about every day.

Today is the day that I begin my training again in preparation for IMFL.