week ending 1/29/12

Training went well except I was a little tired at the end of the week from going to bed too late.

I missed the swim on monday because I was out of town but I did get a good run in on the Rec center track in the evening. I also missed the short swim on friday cuz I was very sleepy. The wed and sat swim I felt fairly strong.

Tues, Thurs, Sat bike went as planned and felt OK during those sessions. Not strong or weak, just kind of in the middle.

Running went well...Wednesday's intervals started conservative but ended as planned, Sunday's intervals in the long run went well too. Junk mile days were OK...I was tired on friday.

I've lost a little bit of weight, I've been 143 lbs 3 times last week so ~3 lbs in 2 weeks by adjusting my diet and bringing my run back up to where I was at before.

So nothing out of the ordinary other than my leg feeling better, today I'm a bit tired but that's normal for monday.

Week ending 12/11/11

Pretty good week with 6 days of running 3 days of swimming and 3 days of biking.

Swimming:
Made all of my intervals but had to swim at Schoolcraft on saturday because of a swim meet going on at the Rec Center. Water was normally warm but still a decent workout. Dropped some of my send off times to 1:35.

Biking:
3 days, made the top of all the intervals everything going well. A little twitch in my left quad had me a little worried but I've been training through it. It's not really unexpected since I've been going harder on the bike.

Running:
All indoors on the treadmill and the LRC track. Wednesday's intervals went as planned although they were tough. I had a little twitch in my left calf as well but like in my quad, I'm training through it as well.

Thoughts on week ending 12/4/11

Swim
I Felt tired on Monday, swam about 1000 yards and then got out, don’t know why.
Wednesday swim went well, felt strong in the water despite the hard run earlier in the day. I skipped Friday’s short swim because I had stuff to do.
Saturday swim went well despite feeling tired; I made or beat all of my intervals. Finished the week with 8000 yards

Bike
Since I was on the trainer all week I just wanted to get the work done so I did not try to extend any of the rides for junk miles. When starting I warmed up until I felt my muscles burning slightly, turned on the fan and rode another 5 minutes. After that I went into the planned workout. All of them went well. Finished the week with 3:40 on the bike.

Run
Still working on speed
Mon 4 miles on Treadmill
Tue 5 miles on Treadmill
Wed 6 miles with intervals on Treadmill
Thu 3.7 miles (30 minutes) on Treadmill
Fri 6 miles and was able to run outside
Sun 12 miles on LRC track
Felt OK all week, Wednesday’s intervals were good mainly because they were short, Sunday I felt strong and negative split the run by a few minutes.

Week ending 11/29 plus monday for the end of month

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.

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.

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.

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 :)

Week Ending 11/1/09

This week went mostly as planned and I'm trying to stick to this schedule.

Mon Run Short Swim 1 Hour
Tue Run Mid Distance
Wed Run Short Swim 1 Hour
Thu Off
Fri Run Short Swim 1 Hour
Sat Swim with FAST 1 Hour Run Longer
Sun Off

This weeks totals
Swim 13,000 yards in 4:25
Run 33.5 miles in 4:42:49

I've been building up the swim volume and run volume slowly
I'm up to 33 miles of running this week and have been averaging just over 13,000 yards a week. I'd like to be near 38 miles next week and bump up to 15,000 yards for the the next month.

I'm 5 weeks into swimming and running after my layoff and am feeling good. I've swum almost 60,000 yards this month and my shoulders are finally starting to adjust to the increase and feel better than they did a few weeks ago.

My running is getting better with 5 runs per week for the last 3 weeks and I may add a short run tomorrow depending on how I feel. I've got 1 more week of easy running and then I go into my next phase of my run plan which has a short fast day, a longer day and then easy running for the rest of the week. I'm doing the Daniels Marathon A plan. The weather is getting colder but I've still been able to do all of my running outside. If it gets nasty I'll run on the treadmill and track at the Rec Center.

Swimming will continue as it's been. I've been swimming better since I went to the swim clinic and may spend another 3 days out there to work on swimming technique again. There has been a 5 to 7 second improvment from this time last year. I'm able to regulary come in under 1:20 for 100 if I have enough rest now. 100's on 1:35 is very doable now, last year I struggled with 1:40's.

Biking is still on hold until December when I'll slide 2 sessions in on thursday and sunday.