Swim 100831

Warm up
75 yards freestyle
25 yards breast

Workout
3x450 yards every 10 min (8:22/8:23/8:31)

Cool Down
50 yards breast
50 yards freestyle

Could not get the speed up today.  I had hoped to get in 4 sets but didn't have time.

Compare to 100816

Bike 100828

Rode 16.5 miles in about an hour(forgot to time it).  Legs felt tired today, didn't have my normal acceleration.  It was a good evening ride with Jim.  The ride was out and up Old Gradyville Road and back.

Track Run 100828

8 laps on the Downingtown Middle School track.

1:45/1:48/1:44/1:42/1:42/1:46/1:43/1:43

Nice easy consistent pace.  My second Vibram run

Bike 100825

Rode 17.94 miles in 1:04:31.  It was a up and down course and was tough to push the pace.  I need to keep upping the miles until most of my workouts are 20 miles.

Swim 100824

Swam 1500 yards
Warm-up 75 free, 25 breast
1x450 yards(7:46) ~2:15 rest 
5x100 yards every 2 min (1:31/1:36/1:42/1:42/1:43)
1 X450 Yars(9:15) done as cool downCool down 25 free, 25 breast


Set a new PR for my 450.  I was hoping to keep all of my 100s around 1:30 but couldn't maintain the pace.

Run 100822

Ran between 2.25 and 2.5 miles on the boards(1:40 ave. 1/4 mile split going by the markers on the board). Finish with 20 pullups, sprint ladder 100/90/80... 20 pullups.

Note:  wore my Vibram five fingers for the workout

Bike 100821

17 miles in about 1 hour.  Forgot to set my watch right when i started.  Legs felt heavy in the beginning.

Run 100817

Ran 4.03 miles in 29:48 (7:24 pace). Warm and very humid.  Glad to be below 7:30 but need to get close to 7:00.

Compare to 100103

Swim 100816

Swam 1950 yards
Warm-up 75 free, 25 breast
4x450 yards(8:06/8:10/8:20/8:28) ~1:15 rest between intervals1 x 50 yards (0:39)
Cool down 25 free, 25 breast

First day in the pool after my mile.  I did 4 x quarter mile (450 yards) intervals.  I hoped for them to all be close to 8 min. but the average was 8:15.  I am still not 100% comfortable in the pool when my breathing gets really labored.  Hopefully the next few weeks of speed work will help that.  This was also the first time I felt like I was sweating in the pool.  Overall I felt good during the workout.

Swim 100813 - Swimmer's Mile

Swam 1850 yards
Warm-up 75 free, 25 breast
1650 yards (32:35)
1 x 50 yards (0:39)
Cool down 25 free, 25 breast

After following following ZERO to 1650 for 4 weeks I reached 1650 (I started with week 3). I am very pleased with the milestone since earlier this summer I could barely string together 3 laps, let alone 66. Starting next week and until the Marshman I will be swimming twice a week. I am thinking 1 day or 450 intervals and one day of speed work drills.

My New Shoes

I just bought Vibram Five Fingers and I am anxious to take them for a run!

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Bike Run 100812

Today was not a great day. It was tough convincing myself to get out of bed and I just couldn't motivate myself to push it on the bike. I covered 12.6 miles in 51:06 (14.9 mph) my slowest effort to-date. When i finished I ran .59 miles in 3:51 (6:31 pace).

Swim 100811

Swam 1900 yards
Warm-up 75 free, 25 breast
1200 yards...rest for 8 breaths (22:50)
4 x 100 yards...rest for 6 breaths between 100s (~1:51)
3 x 50 yards...rest for 4 breaths between 50s (~0:54)
Cool down 25 free, 25 breast

I flew through the first 450 of the 1200 in 7:51, which was :36 faster than last time. I paid for it the rest of the 1200 but I was ok with that. I was very pleased to be under 8 min. I figure that I need to be at about 7:40 in the pool to be at 8 min in the lake. The rest of the workout went well.

On a training note, this week was supposed to be my last week of 3 days of swimming, but I will only get two days in. Only 5 1/2 weeks until race day.

Bike Run 100809

Today was supposed to be a swim day but we didn't get back from the Adirondacks until after midnight so no early morning swim. I ended up doing a quick brick workout with my neighbor in the evening instead.

Rode 10.4 miles in 39:10(15.9 mph)
Ran 1.12 miles in 10:56 (9:40 pace)

Both activities were slower than normal but it was good recovery since my legs are still sore from the weekend. I also focused on really powering up the couple of climbs on the course.

Giant Mountain - 1st of the 46 done

My dad, kids and I just finished our first of the high peaks

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Swim 100806

Swam 1900 yards
Warm-up 50 free, 50 breast
1200 yards...rest for 8 breaths (23:03)
4 x 100 yards...rest for 6 breaths between 100s (~2:02)
3 x 50 yards...rest for 4 breaths between 50s (~0:58)
Cool down 25 free, 25 breast

I tried a longer warm-up again to see if that would help and I am not sure or didn't notice so on Monday I am going back to a short warm up. The first 450 of the 1200 was done in 8:27, which was faster than last time. My body is definitely ready for recovery this weekend but I won't really get it until Sunday. Heading to Keane Valley area tonight to hike Giant mountain with my kids and dad on Saturday.

On a training note, next week will be my last week of 3 days of swimming. I will then shift to two days of swim, two days of bike and one day dedicated to run.

Bike Run 100805

Great bike ride. I rode three loops of my 4 mile hill course. Last time I rode the course I did it in 45:30, this time I did it in 43:04 (14:28/13:55/14:41). I finished with a 2.04 mile run in 15:52. The run was rough and I had a hard time getting my stride going. Normally that would bum me out but the bike felt so good I am ok with it.

I was surprised the bike went well considering how tired I have been but I felt like I was able to climb well.

Compare bike to 100701

Swim 100804

Swam 1750 yards
Warm-up 50 free, 50 breast
1000 yards...rest for 8 breaths (19:20)
4 x 100 yards...rest for 6 breaths between 100s (~1:56)
5 x 50 yards...rest for 4 breaths between 50s (~0:57)
Cool down 25 free, 25 breast

Felt very tired. I tried a longer warm-up to see if that would help and at least for today it didn't help. I had a hard time waking up and I felt fatigued from the very beginning. The first 450 of the 1000 was done in 8:30, which was faster than last time. The rest of the 1000 was slower though. Up to 1200 on Friday morning.

Bike 100803

Rode 16.7 miles in 57:56. I tried something different and rode the first mile easy as a warm up, so the first mile was done in 4:39. I still felt slow. In theory my pace for the last 15.6 miles was 18.5 but it didn't feel that way. Old Gradymill road is a killer.

Working out in the morning really drives home the fact that I will need to warm up well before the race.

Swim 100802

Swam 1750 yards
Warm-up 25 free, 25 breast
1000 yards...rest for 8 breaths (18:55)
4 x 100 yards...rest for 6 breaths between 100s (~1:51)
5 x 50 yards...rest for 4 breaths between 50s (~0:53)
Cool down 25 free, 25 breast

Felt great. I was motivated by another guy who I saw doing 50's in under 30 sec during my warm-up. I figured I need to start pushing it. The first 200 was my slowest as I got into my rhythm. I am feeling more comfortable sooner in my swim which is good. I made note of my time at 450(1/4 mile) and it was 8:40. I told myself I need to up the speed a little an my split at 600 was 11:30, 800 it was 15:13, and I finished at 18:55. This was the first swim where I felt my goal of 8 min was actually reachable.