A up and down week as I don't think I got enough sleep.
Swim 14,000 in 4:30
Run 33.10 in 4:34
I was tired swimming most of the week and kept it short on friday cuz I didn't feel that strong. After taking it easy on friday I felt much better on saturday. I swam at Livonia rec center W,F,S cuz Franklin and Schoolcraft were closed for the holiday.
The run volume was planned to be a bit shorter this week and I pretty much hit my goals. Tuesday's run really took a lot out of me and slowed me down untill saturday.
(2 miles E pace + 5 X 5 min T pace w/1 min rests + 1 hr E pace)
Saturday I was feeling better with 3 reps of 1K with a few min rest between them plus warm up and cool down. By sunday I was whipped and took the day off.
Monday I felt pretty good, I ran 5 miles on the indoor track at the Rec center and then swam 3600 at Franklin High School. Warm up then sets of 400 on the swim that I really felt strong on.
Finished the month with:
55200 yards of swimming
155 miles of running
I only biked once and it's not worth mentioning.
Monday, November 30, 2009
Sunday, November 22, 2009
Saturday, November 21, 2009
New Pic on top
I put a new pic on top of my blog. That's from the beginning of the second race on Saturday at Triple T last May. It was a really high resolution pic that I zoomed in about 400%
Week Ending 11/22/09
Swim 13600 yards in 4:15
Run 36.8 in 5:16:51
Swim went OK this week Friday was fun with faster sets but I just didn't feel like swimming so I only got 3200 in. Today we had trouble with the lane lines and it took 10 minutes off of our swim time so we were 400 yards short today. I felt really strong today despite being 4th in line. I need to make some time to see Elena again to work on my technique.
Running was good too, I've got a pair of Zoot shoes to try out. They seem OK but I've got to break them in before I try to go barefoot in them. My latest pair of Fastwitch shoes are dead now. I really like those shoes and will be looking for another pair. My Asics will be my primary pair now that they are broken in. I have a pair of Riders still in the box but it looks like they won't be comming out any time soon since the Asics are starting to feel better, it only took 60 miles to break them in :(
I've lost another 2 lbs this week :) That's good news, if I can keep that pace up then I should make my goal by the new year or a week into it. I'll do my best to get near 140 lbs again. I should be scary thin by then.
I may try to swim and/or run a little bit tomorrow depending on how I feel. No more than 2000 yards of swimming or :30 min or running might be in order. I'll see what the weather is like and make a decision.
Run 36.8 in 5:16:51
Swim went OK this week Friday was fun with faster sets but I just didn't feel like swimming so I only got 3200 in. Today we had trouble with the lane lines and it took 10 minutes off of our swim time so we were 400 yards short today. I felt really strong today despite being 4th in line. I need to make some time to see Elena again to work on my technique.
Running was good too, I've got a pair of Zoot shoes to try out. They seem OK but I've got to break them in before I try to go barefoot in them. My latest pair of Fastwitch shoes are dead now. I really like those shoes and will be looking for another pair. My Asics will be my primary pair now that they are broken in. I have a pair of Riders still in the box but it looks like they won't be comming out any time soon since the Asics are starting to feel better, it only took 60 miles to break them in :(
I've lost another 2 lbs this week :) That's good news, if I can keep that pace up then I should make my goal by the new year or a week into it. I'll do my best to get near 140 lbs again. I should be scary thin by then.
I may try to swim and/or run a little bit tomorrow depending on how I feel. No more than 2000 yards of swimming or :30 min or running might be in order. I'll see what the weather is like and make a decision.
Thursday, November 19, 2009
Midweek 11/18/09
2 good swims this week so far.
Monday was a broken 1650 with warm up and cool down and Wednesday I did 15X200 on 3:15.
On the 200's I tried to come in at 2:50 but most of the time I was at 2:52-3. I finished out the hour with easy 100's on 1:45.
Monday run was 6 miles of moderate running.
Tuesday I did the Lightfest run in Hines park. I started at the far end (finish line end) and ran with Eric K, Jim C and his sisters. I met Karen at the actual start, ran for 5 min with her, did 20 min of tempo then turned around to pick up Karen again to finish the run. I felt slow that night probably cuz of the slow start and had a difficult time holding 7:30's during the 20 min section. I just couldn't get my feet to turn over. Anywho that was the Q1 workout so I'll get to do the shorter Q2 on Saturday. The entire run was just under 11 miles.
Wednesday's run was a shorter at 4.3 miles just to get run time in. I would still like to keep 6 runs per week through the winter. My left quad had been hurting since monday and I debated on taking Thursday off of running but for some reason it's all better now.
Weight loss is going well. I have actually lost 4lbs in the last 11 days by keeping track of everything I eat (and I really mean everything) and assigning a value to it. I have made better choices to keep myself under 2200 calories a day including the energy foods I eat. I have felt weak in swimming at times but I'm going to have to deal with that untill I get my weight in the place I want it to be.
Monday was a broken 1650 with warm up and cool down and Wednesday I did 15X200 on 3:15.
On the 200's I tried to come in at 2:50 but most of the time I was at 2:52-3. I finished out the hour with easy 100's on 1:45.
Monday run was 6 miles of moderate running.
Tuesday I did the Lightfest run in Hines park. I started at the far end (finish line end) and ran with Eric K, Jim C and his sisters. I met Karen at the actual start, ran for 5 min with her, did 20 min of tempo then turned around to pick up Karen again to finish the run. I felt slow that night probably cuz of the slow start and had a difficult time holding 7:30's during the 20 min section. I just couldn't get my feet to turn over. Anywho that was the Q1 workout so I'll get to do the shorter Q2 on Saturday. The entire run was just under 11 miles.
Wednesday's run was a shorter at 4.3 miles just to get run time in. I would still like to keep 6 runs per week through the winter. My left quad had been hurting since monday and I debated on taking Thursday off of running but for some reason it's all better now.
Weight loss is going well. I have actually lost 4lbs in the last 11 days by keeping track of everything I eat (and I really mean everything) and assigning a value to it. I have made better choices to keep myself under 2200 calories a day including the energy foods I eat. I have felt weak in swimming at times but I'm going to have to deal with that untill I get my weight in the place I want it to be.
Monday, November 16, 2009
Week ending 11/15/09
I missed a swim this week cuz two of the pools I swim at were closed and I didn't feel like swimming on Sunday :P
Swim 10,000 yards in ~3:00
Run 37.7 miles in ~5:17
Swimming was all freestyle this week cuz I wanted to see if my shoulders would feel better if I did so. They did. I'm going to do some minimal stroke work this week break things up a little. I probably will not try to make up the swim distance lost from last week.
Running went well. Tuesday was a faster day with the intervals and Saturday was a long(er) run. I ran 6 days again and felt better. The newer shoes are feeling better but not quite right yet. I would think that with over 50 miles on them that they would be broken in by now. I bought another pair of shoes (Mizuno Riders) to replace the Asics Cumulus if they don't work out. I've run in the Riders many times before, I was just looking for a shoe that I could get more milage out of and normally I was able to do that with Asics shoes.
I've lost 2 lbs last week by writing down everything that I eat. This makes me more aware of what I'm eating and what I require. I'm still targeting ~2000 cals a day and hopefully will be able to lose another 10 lbs in the next few months. It's still hard for me to do this but I'm still just too heavy for my height.
Swim 10,000 yards in ~3:00
Run 37.7 miles in ~5:17
Swimming was all freestyle this week cuz I wanted to see if my shoulders would feel better if I did so. They did. I'm going to do some minimal stroke work this week break things up a little. I probably will not try to make up the swim distance lost from last week.
Running went well. Tuesday was a faster day with the intervals and Saturday was a long(er) run. I ran 6 days again and felt better. The newer shoes are feeling better but not quite right yet. I would think that with over 50 miles on them that they would be broken in by now. I bought another pair of shoes (Mizuno Riders) to replace the Asics Cumulus if they don't work out. I've run in the Riders many times before, I was just looking for a shoe that I could get more milage out of and normally I was able to do that with Asics shoes.
I've lost 2 lbs last week by writing down everything that I eat. This makes me more aware of what I'm eating and what I require. I'm still targeting ~2000 cals a day and hopefully will be able to lose another 10 lbs in the next few months. It's still hard for me to do this but I'm still just too heavy for my height.
Saturday, November 14, 2009
Thursday, November 12, 2009
Midweek 11/11/09
1 good and 1 OK swim so far.
Monday was long sets of 400 which I like so much more than doing a bunch of 50's and 100's.
Wednesday was supposed to have a lot of stroke work in it but doing so hurts my shoulder sockets so I opted to do freestyle instead. I had my own lane and wasn't bothering anyone else :) When saturday comes around I'll know if it was the stroke work that hurt my shoulders last week for sure.
3 runs so far...I'm finally getting some faster work. Once again I'm doing Daniels Marathon A plan (verbatim).
Monday was a 6 mile run at an easy pace
Tuesday was about 7.5 miles with 3X4 min hard with 3 min easy between them + warm up and cool down. The last interval was the fastest one as I tend to feel better when warmed up. 2 miles of warm up wasn't enough, next time I do something like that I'll move up to 3 miles.
Wednesday's run was just junk miles like monday, 4 miles of easy running before I went to swim.
I've been struggling with my weight lately. Since I stopped racing I've gained a few lbs. In October I cut out a lot of candy and sweets, because of that I've stayed about even in weight. I cut some more calories in the last few weeks with poor results so I decided to take my own advise and write down everything I eat in a spreadsheet and then assign calories to it.
Here it is.
What I noticed is that I eat a lot of Peanut Butter and Jelly sandwiches and chips. I want to know exactly how much I eat and of what so I can make better choices and get my weight down. I also added a section of what exercise I've done that day to help figure out how many calories I need. Hopefully this will make me more responsible for what I eat.
Monday was long sets of 400 which I like so much more than doing a bunch of 50's and 100's.
Wednesday was supposed to have a lot of stroke work in it but doing so hurts my shoulder sockets so I opted to do freestyle instead. I had my own lane and wasn't bothering anyone else :) When saturday comes around I'll know if it was the stroke work that hurt my shoulders last week for sure.
3 runs so far...I'm finally getting some faster work. Once again I'm doing Daniels Marathon A plan (verbatim).
Monday was a 6 mile run at an easy pace
Tuesday was about 7.5 miles with 3X4 min hard with 3 min easy between them + warm up and cool down. The last interval was the fastest one as I tend to feel better when warmed up. 2 miles of warm up wasn't enough, next time I do something like that I'll move up to 3 miles.
Wednesday's run was just junk miles like monday, 4 miles of easy running before I went to swim.
I've been struggling with my weight lately. Since I stopped racing I've gained a few lbs. In October I cut out a lot of candy and sweets, because of that I've stayed about even in weight. I cut some more calories in the last few weeks with poor results so I decided to take my own advise and write down everything I eat in a spreadsheet and then assign calories to it.
Here it is.
What I noticed is that I eat a lot of Peanut Butter and Jelly sandwiches and chips. I want to know exactly how much I eat and of what so I can make better choices and get my weight down. I also added a section of what exercise I've done that day to help figure out how many calories I need. Hopefully this will make me more responsible for what I eat.
Tuesday, November 10, 2009
I can count to 16!
I just wanted to write out yesterday's workout with sets of 400
3500 yards
12X75 Warm up
6X400 with 1 min rest as:
2x400 straight
2X(2X200) :20 rest
2X(4X100) :10 rest
200 cool down
400's came in ~5:50
200's came in ~2:52
100's came in ~1:25-1:26
3500 yards
12X75 Warm up
6X400 with 1 min rest as:
2x400 straight
2X(2X200) :20 rest
2X(4X100) :10 rest
200 cool down
400's came in ~5:50
200's came in ~2:52
100's came in ~1:25-1:26
Sunday, November 08, 2009
Week ending 11/8/09
This week went mostly as planned and I've stuck to the schedule but added run on Thursday and went for a short bike ride today since it was so nice outside.
This weeks totals
Swim 14,000 yards in 4:45
Bike 20 miles in about 1:05
Run 38.65 miles in 5:23:46
I finshed out the week swimming strong despite my shoulders being sore from the stroke work on wednesday. Friday was hard and fast swimming against Fred T, that's what I think I need to get faster. 14,000 yards is more in line with my weekly goals for the month.
Running went well too, I added a short run on Thursday to get 6 days of running. By the time the long run came on Saturday I was pretty tired and it took about 4 miles to get warmed up. The hard swim on Saturday morning also probably had somthing to do with that. Now that I've got 6 weeks of easy running done I've laid out the prep work for some faster training. I'm starting to second guess my origion plan and do a 10K program instead...I'm just not sure of the direction to go in. I feel that mile-speed is what I need and not endurance, I can work on endurance in March and that will be too late to work on footspeed.
I've got one more day to over-analyze this :)
This weeks totals
Swim 14,000 yards in 4:45
Bike 20 miles in about 1:05
Run 38.65 miles in 5:23:46
I finshed out the week swimming strong despite my shoulders being sore from the stroke work on wednesday. Friday was hard and fast swimming against Fred T, that's what I think I need to get faster. 14,000 yards is more in line with my weekly goals for the month.
Running went well too, I added a short run on Thursday to get 6 days of running. By the time the long run came on Saturday I was pretty tired and it took about 4 miles to get warmed up. The hard swim on Saturday morning also probably had somthing to do with that. Now that I've got 6 weeks of easy running done I've laid out the prep work for some faster training. I'm starting to second guess my origion plan and do a 10K program instead...I'm just not sure of the direction to go in. I feel that mile-speed is what I need and not endurance, I can work on endurance in March and that will be too late to work on footspeed.
I've got one more day to over-analyze this :)
Wednesday, November 04, 2009
Midweek 11/04/09
My midweek report
2 good swims on Monday and Wednesday
Monday was a lot of hard free sets and I got 3700 yards in about 1:10
Wednesday had a lot of stroke work and half way through the workout I switched to freestyle. 3000 yards in 1:00
3 decent runs 5.1 on monday, 8 on tuesday, 5.4 on wednesday
Monday and wednesday were junk mile days. Tuesday was my intermediate run day and I finished pretty strong. I'm still running my longer runs in my Fastwitch shoes. I really like those shoes and could run every time in them without issues. The only problem with them is that the soles wear out so fast. I can only get about 200 miles out of them before I've worn the tread off...I've got about 150 miles on my current pair.
I'm breaking in new shoes on my junk mile days and I really don't like them. Asics Cumulus...I've only got 27 miles in them so they really aren't broken in yet. My heels slip, there is a lot of padding in the forefoot so that part is sore, the right heel is bugging me and my right foot was a little tingly when I got done today...probably cuz I had them too tight. Otherwise they're "OK" :P
2 good swims on Monday and Wednesday
Monday was a lot of hard free sets and I got 3700 yards in about 1:10
Wednesday had a lot of stroke work and half way through the workout I switched to freestyle. 3000 yards in 1:00
3 decent runs 5.1 on monday, 8 on tuesday, 5.4 on wednesday
Monday and wednesday were junk mile days. Tuesday was my intermediate run day and I finished pretty strong. I'm still running my longer runs in my Fastwitch shoes. I really like those shoes and could run every time in them without issues. The only problem with them is that the soles wear out so fast. I can only get about 200 miles out of them before I've worn the tread off...I've got about 150 miles on my current pair.
I'm breaking in new shoes on my junk mile days and I really don't like them. Asics Cumulus...I've only got 27 miles in them so they really aren't broken in yet. My heels slip, there is a lot of padding in the forefoot so that part is sore, the right heel is bugging me and my right foot was a little tingly when I got done today...probably cuz I had them too tight. Otherwise they're "OK" :P
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