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.
Showing posts with label midweek. Show all posts
Showing posts with label midweek. Show all posts
Thursday, November 19, 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.
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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