Run 131230

Ran 4.8 miles in 38:18. (7:57). Very hilly course but still way off my old times.

Swam 550 yards at night before bed at hotel pool .

Swim 131228

500 warm-up (200 swim/100 kick/200 swim)
4×50 w/ :10 rest (easy swim, kick hard on wall for :10)
3×200 pull w/ :20 rest (descend 1-3)
3×150 w/ :20 rest (50 free/50 non-free/50 free)
3×100 w/ fins w/ :15 rest (50 dolphin kick on back/50 swim free)
3×50 w/ fins @ :60 (kick as FAST! as possible!)
300 cool-down easy
*2500 total*

Felt good to be in the pool again.  Swim fitness didn't seem as off as my running fitness.

Run 131227

Intervals

10 Min warm up

12x 1:00 Hard/:30 recovery run

10 Min Cool Down

Total time 37:30, distance 4.33

Ran 1.67 with C afterwards.

Overall tough - will be long road back to my expected levels.

Run 130510

Ran 3.21 in 21:33 (6:43) pace.  First mile was slow but then was able to pick it up.  So far leg is holding up so maybe able to move up to 4 miles next week.  As far as chest goes it is still sore but I am able to do pull-ups again - stll no push-ups

Run 130506

Longest run in months - 3.25 miles  in 22:30 (6:50) pace.  Felt tired for the first mile and then started to get into a groove.

Run 130501

Ran 2 miles in 12:30 in 6:15.  Leg and chest are feeling better but still not up for pull-ups or push-ups.

Spin 130430

Rode Trainer for 45 min.

Typical 5 Min warm up, followed by 35 min of varying work, and 5 min cool down.

After a week of no activity and consistent anti-inflammatory I appear to be on the mend.  I haven't resume push-ups and pull-ups but breathing isn't as painful so I can at least bike and hopefully run on Friday.

Injury

After visiting the doctor, getting EKG and chest x-ray it has been ruled either inflamed cartilage or chest wall. Doctor couldn't believe my heart rate which is why I think he wanted an EKG.  I need to continue to take it easy and keep up with Ibuprofen.

My hip heals and now I can't breathe.  This has been a rough early season.

Spin 130423

Rode Trainer for 30 min.

Typical 5 Min warm up, followed by 20 min of varying work, and 5 min cool down.

Suffering from a chest injury that I don't know the cause of.  I began to notice on my run yesterday and it got worse today.  At this point I am stuck with shallow breathing because when I take deep breath it feels like someone is stabbing me ( on the right side, otherwise I would be in getting my heard checked)

Run 130422

Ran 2 mile course at 6:30 pace, hip felt good but had chest pain on the right side when breathing heavy.

Bike 130421

Rode 31.48 miles in 1:52:23 16.8mph.  Slower ride than I would have liked at this point in the season. I was tired and struggling towards the end.  Continued to work on my aero position while on the road and my comfort level is improving.

Really wished the MapMyTri app would stop recording when stopped for lights, etc. like my bike speedometer does.  On some of these rides I am losing a few minutes just for that so I can't get completely accurate splits.

Run 130419

A real run!  After months of hip issue - I think bursitis but could have been something else.  I have been easing back into running with short easy runs of 2 miles with my daughter.

I went and bought a new pair of shoes  - running store informed me the pair I was using were purchase in 2011.  So there is at least one accomplice in my injury as I know I have logged well over the recommended 500 miles on them in the last two years.

With new Saucony Rides I went out to test my legs on a short run.  Ran 2 miles at a 6:33 pace and it felt good - the hip not my lungs. I shortened my stride to help my hip and run was great.

Spin 130418

Rode Trainer for 45 min.

Typical 5 Min warm up, followed by 35 min of varying work, and 5 min cool down.

Spin 130417

Rode Trainer for 20 min.

Quick ride this morning typical 5 Min warm up, followed by 15 min of  hard steady state.

Spin 130416

Rode Trainer for 45 min.

Typical 5 Min warm up, followed by 35 min of varying work, and 5 min cool down.

Bike 130414

Rode 21 miles in 1:08:07 (18.5 mph) only about 15-20 in stoppage for traffic.  Felt good on the rollers and flats.  I need to continue to work on a consistent cadence.

Run 130413

Ran 2 miles with C today.  Easy consistent 10 min mile, just trying to keep the legs moving while my hip issues heal.

Run 130409

EASY run of 2 miles(8:03 pace). I wanted to test my hip - still sore but felt better. Need to keep it easy a little longer.

Spin 130408

45 min on Trainer:

5 min warmup

20 Min Steady
5 Min out of saddle
10 Min steady

5 min cool down.

Spin 130404

Rode the Trainer for 45 Min

5 Min warm up

35 Min of mixed steady state and out of saddle.

5 Min Cool down

Continued focus on driving the pedals.

Spin 130402

Rode the Trainer for 45 Min

5 Min warm up

35 Min of mixed steady state and out of saddle.

5 Min Cool down

I noticed in the window reflection I was dropping my heel and not applying full pressure to the pedal, spent time in steady state focusing on driving through the pedal.

Bike 130329

Rode 36.35 miles in 2:11:28.  Windy and cold.  Average speed was way below where I would like but a good chunk of that had to do with the wind.

Very tired at the end.

Spin 130326

Rode the trainer for 45 min:

Warm up:
5 Min

Main
10 Min steady state
5 x 2 min out of saddle/1 min recovery
10 Min steady state.

Cool Down:
5 Min

Bike 130323

Rode 19.88 miles in 1:07  (17.8 mph) slower that I would have liked but wind was not in my favor.

Spin 130322

Rode Trainer for 30 min

Warm up 
5 min

7 Intervals of
2 min out of saddle, 1 min in

Cool down
5min

Spin 130321

Rode the trainer, listened to a conference call for work while riding versus a podcast.  The podcast is more distracting.

Warm up
5 Min

Main
15 Min Steady state - 80 PRM
5 Min out of saddle

Cool Down
5 Min

Spin 130319

Back on the trainer.  My workouts over the weekend consisted of laying hardwood floors in my bedroom - my body felt like I did back to back 70.3's after that.

Warm up
5 Min easy
5 Min steady state

Main
Set 1 - 5 reps of
1 Min hard spin - high cadence, big ring, low cassette
2 min recovery

Set 2 - 5 Reps of
2 Min - climb our of saddle
1 min recovery

Cool down 
5 Min

Spin 130314

Rode for 30 min.

5 Min warm up,

20 Min of in and out of saddle work.

5 Min cool down

Legs felt tired, at about 10 min I almost stopped for the day but refocused and kept going.

Run 130313

Ran 4.5 Miles in 34:16 (7:38 pace)  Run did not feel good, whole body felt sluggish and didn't want to respond.  Hip is still sore so running will stay limited for awhile.

Swim 130312

Swam with my kids after dinner

200 yard warm up
500 yard pull
4x50 with 10 sec rest
100 yard cool down

1000 total.

Swimming after eating wasn't the best move.

Spin 130312

Rode trainer today.  Debated running but rain this morning tipped the scales.

30 Min

5 Min warm-up

2 x:
5 Min steady
5 Min Climb

5 Min Cool-down

I need to get more time out of the saddle based on my weekend ride results.

Spin 130311

I have continued to focus on the bike as I try and limit the inflammation in my hip. Spent another 30 min on the trainer this morning: I need to get to the bike store to get my cadence meter for the trainer.

5 Min warm

6 X
3Min on 1 min off

2 Min cool down.

Bike 1301310

First real outdoor ride of the year.  Rode 18.68 miles in  1:01:09- a 18.3 pace.  Really enjoying the MapMyTri tracking for rides with split times and courses. Legs felt good on the road, average speed needs to go up but ride went great.

Spin 130307

Rode for 30 min:

5 Min Warm up
25 Min Steady state.

Spin 130306

Rode the trainer for 45 min.

Warm up 10 min.

15 Min Ladder, big ring in front dropped a gear in the back each min, spent 5 min at the lowest gear then back up up.

5 Min steady state

10 min pyramid


Cool Down 5min

Run 130305

Ran 5.77 Miles in 42:33 (7:22 Pace)  A good hilly course, my hip is still bothering me.  I need to start with the foam roller.

Spin 130304

Rode for 30 min with focus on keeping high cadence. Definitely feel that I have much better control with the big chain ring versus smaller.

5 Min Warm up
3 x 5 min High cadence, 2.5 min lower gear with lower cadence.  All with big chain ring.
5 Min Cool Down

Swim 130302

400 warm up
3×150 w/ 15 sec rest (50 kick/50 free/50 non-free)
9×50 swim (2 strong w/:10 rest, 1 easy w/:20 rest, repeat)
300 pull (build by 100)
4×75 pull w/ 10 sec rest
6×50 w/ 10 sec rest (25 FAST!/25 easy)
100 cool down

Felt good to get in the pool again.  

Pull-ups

Broke 20 pull-ups for the first time in a awhile. 21 in a max set, I think 22 is my all time high.

25 is doable .

Run 130301

Ran 3.51 in 25:37 (7:18 pace).  A little tired after last nights late ride on the trainer.

Spin 130228

Rode the trainer while watching TV.  Good solid steady state for 45 min.

Run 20130227

Ran 4.41 in 30:13 (6:53 pace) Ran after work because I needed to decompress.  It felt really good to go fast again and definitely helped my mood and training mindset.  I was spending too many workouts just cruising and not pushing.

Spin 130226

Rode trainer for 30 min.

Warm up 5 Min
Pyramid of Pyramids:

4 5 Min Pyramids, first three progressively harder, last one came back

Cool down 5 Min

Spin 130222

Another day on the trainer.  30 min.

5 min warm up
20 min of pyramid on the gears. Two minutes at each step
5 Min cool down.

Spin 130221

Rode trainer for 30 minutes.

5 Min warm up
7 Intervals of 2 Min Hard in TT position, 1 min easy spin
5 Min cool down

2 Min intervals were in low gear, high cadence.  I went off feel and tried to gauge my effort so that at the two min mark I was at my limit.

Run 130220

Ran 5.01 miles in 38:42 (7:43).  Pace was off my usual 7:25 which I could tell as I ran.  I think it was a combination of legs were still a little tired from my long Monday run and the course I covered was very hilly.

Spin 130219

Rode the trainer for 30 min.  Legs were tired from yesterday so I took it relatively easy.  Mixed in a few intervals out of the saddle and at higher tempo.

Run 130218

Ran 7.56 miles in 56:57 (7:32) that includes being stuck at an intersection for 25 seconds.  This was the first time I was really able to get MapMyTri tracking working on my phone and I really liked it.  It was great hearing splits every mile.

This was also my longest run in 6 months.  Aerobically I felt good, my legs were definitely the limiting factor of my split.

Swim 130217

Jacob’s Ladder: 2000 swim workout

Warmup
200 swim
100 streamline kick
200 pull
2×50 drill of choice

Main Set
Two rounds of the following, with 10 secs rest between each interval, 40 secs between each round. All freestyle (minus the noted 100 kick at the end of each round) with a hard but clean effort.

25 / 50 / 75 / 100 / 100 / 75 / 50 / 25 / 100 ( 50 kick 50 pull)

Cooldown
200 easy

Modified from : triathlon.competitor.com

Run 130215

Ran 3.34 miles in 24:19 (7:16)  quick run of my usual 5k course.

Run/Spin 130214

Ran 2.11 miles in 15:33(7:22)

Immediately got on the trainer and did 15 min of steady state in big chain ring.  The run did wonders for arming up my legs for the bike. Didn't struggle at all with pushing the peddles.

Spin 130213

Rode the trainer for 45 minutes

10 Min warm-up
5 Min big gear high cadence
5 Min recovery
5 Min climbing
5 Min recovery
5 Min combo alternate 1 min high cadence, 1 min climb
10 Min recover.

Run 130210

Ran 5.6 miles in 41:30 (7:25) to my in-laws. Great day for a run.

Spin 130208

Rode for 30 min this morning while listening to Chris McCormack's new podcast which is very entertaining.

5 Min warm up
22 min on the big chain ring with 5 min in the middle out of the saddle.
3 min cool down.

Run 130207

Tempo Run of 2.62 miles in 19 min.

5 Min normal pace
3x 2Min 5k pace, 2 min normal pace
2 Min normal pace

Spin 130206

Rode the trainer for 35 min.:

Warm up 5min
3x
6 Min hard
4 Min easy

Run 130205

Ran 4 miles in 29:46 (7:24).  Felt good and tackled lots of hills.  I need to keep on the hills as my 70.3 this year is the Tinman in Tupper lake and I know there will be lots of hills.

Spin 130204

30 mins on the trainer.  I have continued to focus on cadence and spent most of the time rolling through the gears.

Run 130202

Ran 4.72 miles in about 36 min. Tried to use map my run but my phone died so the time is a guesstimate. Only 10 degrees out, coldest run I have done in a long time.

Spin 130131

Rode 30 min on the trainer. No gear change except for middle 5 min. Focused on higher cadence.

Run 130129

Run - 3.8 miles in 28:04 (7:22).  Weather was just how I like it this morning - cool(40 degrees), overcast, and wet.  Pace was comfortable.

Spin 130128

Rode the trainer for 30 min:

10 Min warm up varying gears
10 Min climb dropped gears for first 5 move back up the cassette for last 5 - all big ring
10 Min cool down varying gears

Swim 130126

500 warm up
6×50 w/ 10 sec rest (0:45 or less)
3 x 100 swim easy w/:10 rest
2×100 swim hard w/:10 rest
4×100 pull w/ 15 sec rest
200/150/100/50 cool down

2200 Total

Good swim, modified a workout from;

http://triathlon.competitor.com/2013/01/training/quick-set-friday-descending-100s_69400

Spin 130124

Rode on the trainer for 30 min,

2 x
10 min big chain ring high cadence
5 min small chain ring high cadence

30 min total.

Felt good

Spin 130123

Rode for 30 mins

10 Min - High cadence, first 5 in small front chain, second 5 in big
10 Min - Climbing - 30 sec seated, 30 sec out of saddle
10 Min - High cadence,  first 5 in big front chain, second 5 in small

Swim 130121

Warm up:
400 Yards

Main:
3x150 (25 Kick/25 Free/25 Breast
9x50 (25 hard/25 easy)
300 Pull

Cool Down:
100/50

Total 1750

Swim 130116

Swam with my boys again:

Warm up:
50/100/200

Main:
5 Sets of:
100 - Race Pace
50 - Easy Recovery
30-60 Rest

Cool Down:
100/50

Total 1250

I wanted to use the swim recovery after a harder effort to help control my breathing, and it kept me from going all out on each set.

Bike 130115

Rode for 30 min on the trainer.  Kept a higher gear and higher cadence, need to keep building on my volume.

Run 20130114

Ran 3.2 Miles in 24:29 (7:42) , wasn't pushing it but felt harder that a 7:42 pace.  I am still feeling this cold I can't seem to shake.

Bike 20130113

Rode 21.4 miles in about 1:18 (~16.5 mph) with another dad from scouts.  Nice to be out on the roads in January, they were wet but with temps in the 50s it was a nice ride.  Took it easy and thank goodness I did because I do not have my cycling legs under me.  This did answer my question of whether or not spin classes have help the last too winters.

Swim 20130112

Swim:

Warm up
50/100/200

Main:
1000 (~18:30)

Cool Down:
100/50

Long steady state today, just trying to get back into the rhythm of it again.  The swim felt good, did a few accelerations during the steady state.

Bike 130107

Rode Trainer for 15 min: 5 Min steady, 5 Min of 1 Min hard 1 Min steady, 5 Min steady

Still battling cold that has plagued me since the start of the new year.

Swim 130105

Swam with my boys, Rode the trainer for 15 Min.

Warm up:
50/100

Main:
4x75 Build each 25
500 - 8:40 first 250 in 4:00

Cool Down:
50

Welcome 2013

Well, it is 2013 and it is following an pretty good year(2012) for me athletically. Competitively, I completed another sprint triathlon(Marshman), and Olympic Distance triathlon(Red Bank), 3 5k's (One with A), a 5 miler, and most importantly a half Iron Man(Syracuse). I even brought home some hardware - 1st overall in one of the miler and 1st in my age group in a 5k (same one as last year).  Although both wins were in smaller runs.

My goals were listed here.  My Crossfit and strength goals continue to fall to the side as I shifted my training to get ready for my half Iron Man. However over the last three months I have shifted to a higher protein and lower carb diet while I have dramatically increased my pull-up and push-up routines.

This year I am hoping for:

Competitively:

• Break 5:30 in half Iron Distance race - looking at Tupper Lake's Tinman in June
• Finish another olympic distance triathlon
• Place in a sprint triathlon in my age group.

Other:

• Get my body fat back to 7%
• 5k in under 18min
• Bench 200

Other than that I am sure I will compete in a few other road races but right now that 70.3 is all I am worried about.  I am also kicking around the idea of going to the Olympic Distance age group nationals  which I qualified for this year.