New Year's Eve Run

Ran a 4.57 mile course in 35:33(7:48 pace), I feel my endurance isn't too bad but leg strength is far from where it needs to be. Hills hurt too much.

Compare to Sunday Run on 11/16/08 (33:28)

Spin 111229

Spin

40 min
510 Cal
16.5 Miles

First 15 minutes steady state between 100-105 RPM at gear 12
Next 15 minutes alternating every 30 seconds standing and sitting and increasing gear by 1 every 2 min - started at 15
Last 10 minutes steady state 85-90 RPM at gear 12.

Swim/Gym 111228

Swim

Warm-up:
1x50
2x500

5x50 on the min.
5x100 4 min interval(1:29 avg.)

Cool down;
1x250

Transition Run - 1/4 mile@7:00 pace
Front squat 3x5(45/95/115)
Push Press 3x5(45/95/95)
Dead lift 3x5(45/135/185)

Swim was good practice for being out of breath in the water, something I still have to get comfortable with.  Weight work was just to start adding weight to the motions, probably one more workout like that before starting on a dedicated program of weights.

Run 111224

Christmas Eve run with Carrie.  4.1 miles and a great running partner.  Finished with another .4 with Tupper - faster but conversation wasn't as good.

Spin/Run 111221

Spin
32 Min
405 Cal
13.2 Miles

Run 1 mile 7:40

I felt like I really pushed it on the bike, which meant I relived lunch for the last ten minutes and through out the run.  Overall I felt ok but a long way to go by June.

Swim 111218

I did the first 7 days of the 12 days of Christmas workout over at triathlon.competitor.com/

Sets of 75, and for the 7 days it should be 2100 yards(if my math is right)

1. Freestyle
2. Freestyle-drill-freestyle
3. Hypoxic, breathe every 3/5/3
4. Backstroke/freestyle/backstroke
5. Freestyle
6. Pull
7. Hypoxic, breathe every 5/7/5

The hypoxic breathing was tougher than expected.  Since I knew I wasn't doing the full workout I did pull for day 6.  It was a fun workout and I so want to try the full 12 days but I may not get it in until the new year.

Well I am definitely back into swimming but I need to get back to cycling and running quickly.

Swim 111212

Warm up:
100
200

1x800
1x600
1x50 - all out

Swim felt good, wasn't planning on two sets as I had planned on one long one.  However, I was asked to move from one pool to another.  I need to get the gym earlier because the pool closing ended my workout about 300 yards short.

Run 111210

Ran 5 miles in 36:46, a 7:35 pace.  Relatively flat course, my lungs felt like I was running a 6:30 pace and my legs thought I was going at 7:00 and my mind was hoping I was under 8:00. It was nice out, sunny and about 45

Course

Bike/Gym 111207

Spin
32:30
14 Miles
395 Cal

25 Back Ext
Followed by 5 reps each of:
Air Squat
Empty bar(EB) squat
EB Push Press
EB OHS
EB DL
EB Clean
EB BP

20 lb. Dumbell Clean and Jerk (5 each side)

Wow, what a reality check with how much fitness I have lost in the last 2 months.  The good news, is I think (fingers crossed) I mentally back on the horse and I know what I need to do to get ready for Ironman Syracuse.  Bad news is my rib is affecting my lifting - at least bench press and core work.  My other range of motion work was fine.

Swim 111205

Dragged my butt to the pool again - two Mondays in a row, am I back?

Ladder of yards
100
200
400
800
 3x50 on the min.

1650 total

Rib is starting to feel better. While in the pool the motivation is there but it isn't there pre-dawn like it needs to be.