good effort
Workout:
- Type: Cycle
- Date: 01/27/2012
- Time: 16:00:00
- Total Time: 00:30:00.00
- Calories: 381
- Distance: 9.08 miles
- Average Speed: 18.16 mph
Filed under: Cycle
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strong swim
this was my strongest pace in a long time and I felt pretty good doing it. my focus was on form and stroke count, not speed and it was no surprise that I swam faster. feeling good.
Workout:
- Type: Swim
- Date: 01/26/2012
- Time: 08:00:00
- Total Time: 00:31:00.00
- Calories: 262
- Distance: 1,971.2 yd
- Average Pace: 1:34.7/100yd
Filed under: Swim
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back to the TM
after an unplanned 3 day break it was time to get back at it. due to meeting conflicts there was no workout on Friday and I intended to run on Sat or Sun, but between new snow fall and a very busy weekend it didn’t happen. We were busy working out the adoption of our new dog, Lacey, a middle-aged Silky Terrier out of a local rescue organization.
She’s the new princess of the sofa!
It remains to be seen if we’ll be running buddies or not. Her legs aren’t all that long and I’m not sure how far she’d make it. Maybe at my current pace she could keep up. Who knows.
This morning I really wanted to run outside. It was warm but the rain was just ending, it was dark, the roads were swampy with spots of partially melted ice and I decided to play it safe and head for the TM. Despite conditions what I really wanted to achieve was a tighter control on my pace since I got a little out of hand last go around.
I did 3 miles alternating jogging a quarter and walking a tenth. I would stop the TM and stretch during the walking, then return to walking to finish the tenth and pick the speed up to 9:30 and do another quarter. It was painfully meticulous and tediously slow, but I did it. It felt good during and after and nothing has barked at be since. So I would say that so far the mission objective was achieved.
Workout:
- Type: Run
- Date: 01/23/2012
- Time: 07:00:00
- Total Time: 00:21:23.00
- Calories: 226
- Distance: 2.25 miles
- Average Pace: 9:30.52/mile
Filed under: Run
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just miles
tried not to push too hard. everything felt pretty good. calves and hip flexors are tight but okay. good to just get some miles in.
Workout:
- Type: Cycle
- Date: 01/19/2012
- Time: 08:00:00
- Total Time: 00:33:43.00
- Calories: 428
- Distance: 10 miles
- Average Speed: 17.8 mph
Filed under: Cycle
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pretty good swim
The lap pool was crowded this morning. Fortunately someone got out just as I got there so I at least had half a lane to share with another swimmer. Everything felt okay. I could feel the fatigue in my hand and shoulder after a while but not too bad. I stopped every 10 laps and rested my hand and massaged out the muscles. Stopping mid-workout is not something I like to do but I think it was good to do. First 20+ laps were mostly in the 48s. I had more 49s and 50s in the last third. Overall it was a pretty good swim except for Michael Phelps next to me who was whupping me up and down the pool and looked mighty smooth and effortless doing it. I want to be like him when I grow up….
Workout:
- Type: Swim
- Date: 01/18/2012
- Time: 06:00:00
- Total Time: 00:28:57.00
- Calories: 245
- Distance: 1,800 yd
- Average Pace: 1:36.48/100yd
Filed under: Swim
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too fast
I’m not sure what got into me this morning. It was crisp out but not too cold. a little sunshine and some ice on the roads. The dusting of snow that provided decent traction on Sat. morning had been packed down and glazed over into ice. There were patches of dry road too, so I just had to navigate around the ice patches. I walked 4 times for a total of .35 so my run distance was 2.25. That also means I was down around 8:40s for my run pace since my average with the walking was 9:23. The leg was a little tight and sore feeling at the beginning but better after my first walking spell. It felt good for the majority of the run but started tightening later. It’s feeling a little sore now for the first time since I started back up running and the distance was only a quarter mile longer, so I’m thinking the increased pace may have been the issue. I’ll give it a few days and try again with a slower pace.
Workout:
- Type: Run
- Date: 01/16/2012
- Time: 09:00:00
- Total Time: 00:24:25.00
- Calories: 258
- Distance: 2.6 miles
- Average Pace: 9:23.38/mile
Filed under: Run
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snowy jog
We got a dusting of snow yesterday during the day and into the evening; maybe an inch or so in total. It was a dry powdery snow so traction was pretty decent. I got both boys to go run the first 3/4 of a mile around the loop and then I did a second loop plus a loop outside the sub for a total of the 2.4 miles. I walked a short distance 5 different times and kept the running pace pretty easy, keeping it between the 9:30s and 10. I ran approx. 2 miles of the 2.4 and did the first 3/4 without a walk. Everything felt pretty good. Calves are tight but didn’t protest. If anything, my hip flexors are doing the most complaining. They are wanting to know what the deal is with this foreign type of movement.
Workout:
- Type: Run
- Date: 01/14/2012
- Time: 09:15:00
- Total Time: 00:25:15.00
- Calories: 241
- Distance: 2.4 miles
- Average Pace: 10:31.58/mile
Filed under: Run
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another trainer ride
I really wanted to run this morning but I knew I wouldn’t be able to ride tomorrow, so I sucked it up and got on the bike and saved the run for tomorrow. My ride went well. My calves were both a knotted up mess so I took it a bit easier. Trying to stay smart about it. Hopefully they’ll let me run tomorrow. Stretched well afterward.
Workout:
- Type: Cycle
- Date: 01/13/2012
- Time: 08:30:00
- Total Time: 00:34:55.00
- Calories: 443
- Distance: 10 miles
- Average Speed: 17.18 mph
Filed under: Cycle
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coaching not training
Met my trainee at the lap pool and worked on swim technique today. These were mostly demostration laps, but I still benefited from having to really focus on my own technique and making sure I was “demonstrating well”. I enjoy coaching/teaching so it was a more enjoyable morning than just going to work out.
Workout:
- Type: Swim
- Date: 01/12/2012
- Time: 08:30:00
- Total Time: 00:06:48.00
- Calories: 58
- Distance: 437.45 yd
- Average Pace: 1:33.4/100yd
Filed under: Swim
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lunch miles
I cranked it during lunch today on the trainer. I was feeling pretty good and yes McSween, I chased the average. I think that’s a PR on the trainer so far. I probably should not have chased but I did. Felt pretty good and worked up a good lather for sure. Calf got a little tight at one point but then felt better. No issues so far. I’m up to 225 miles on the new trainer. That’s a whole lotta miles I wasn’t getting in last year. Now if I can just get those run miles going….
Workout:
- Type: Cycle
- Date: 01/11/2012
- Time: 12:15:00
- Total Time: 00:39:29.00
- Calories: 501
- Distance: 12 miles
- Average Speed: 18.24 mph
Filed under: Cycle
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