Sunday, November 21, 2010

Week 2

This Wednesday, we leave for New Mexico to see family and friends for Thanksgiving. I'm looking forward to it. I'm also eager to see what its like to run at altitude after being in OKC for a few months. Paula and I are running a Turkey Trot together on Wednesday. Just a little 5K. Don't expect a PR out of this race.

Lunch Swim: 1700 total; 30 minutes

Bike Commute to work (32:17; 8.60 mi; 16.0 mph)
Lunch Run (33:19; 4.24 mi; 7:51 min/mi)
Bike Commute from work (32:21; 8.42 mi; 15.6 mph)

(no bike commute because of car issues)
Morning run (47:46; 6.00 mi; 7:57 min/mi)
Afternoon swim (25*100 @ 1:45/100yd; 2500 total)

Bike Commute to and from work (1:02:34; 17.10 mi; 16.4 mph)
(no lunch run because of work engagement)
Indoor soccer (30 min)

none (sore from soccer)

Easy Run (42:26; 4.77 mi; 8:54 min/mi)
Easy Bike (1:13:13; 21.63 mi; 17.7 mph [so windy!])

Long run (1:42:14; 12.01 mi; 8:30 min/mi)

Swim (two workouts; 4200 yds; 1h 15min)
Bike (three workouts; 56 mi; 3h 20min)
Run (four workouts; 27 mi; 3h 45 min)
Total (nine workouts; 8h 20 min)

Thoughts on the week: I missed a couple workout because of work stuff, not waking up promptly, and being sore from playing soccer. I'm going to work on waking up on time.

Monday, November 08, 2010

Week 1

Lunch time swim. Had a lane all to myself. Free swim for 30 minutes, finishing up with 5x25 all out with 25 recovery back to back.

Bike Commute (to work: 39:11; 8.5 mi; 13.2mph; real windy)
Lunch Run (33:35; 4.2mi; 7:59 min/mi; 10 pushups each mile)
Bike Commute (to home: 31:14; 8.34 mi; 16.0mph; tail wind!)

Morning run (48:31; 6.0mi; 8:04 min/mi)
Bike Commute (total: 1:12:34; 17.1 mi; 14.2mph)
Swim (2300 yds; 200w/u, 100 kick, 20*100yds on 1:45)

(no work)
Bike ride to town (15:43; 4 mi; 15.4 mph)
Bike back from town (13:47; 3.8 mi; 16.4 mph)
Easy run, first part with Paula, last part solo (39:54; 4.2 mi; 9:27 min/mi)

AM Swim (cut short because I was running late; 1300 yds; 22:53; 1:45/100yd)


AM mid distance run @ marathon pace (48:21; 6.2 mi; 7:47 min/mi)

Long run @ marathon pace +45-60sec/mi (1:24:28; 10.0 mi; 8:25 min/mi)

Swim: 5300 yds; 1h 10min
Bike: 42 mi; 2h 20min
Run: 30.6 mi; 4hr 14min

Weekly hours: 7h 44min

Running form throughout week felt good. Need more time on bike.

Sunday, November 07, 2010

Upcoming Year

I've signed up for Ironman Lousiville. Life goal coming up. I'm excited for the challenge.

I'm starting my training with a marathon in February, 16 weeks out. Then its 26 weeks to IM Louisville.

Past week's workouts:

Mon: 4 mile Lunch run
Tues: Bike Commute; Lunch swim
Wed: Bike Commute; PM Yoga
Thu: Bike Commute; 5 mile Lunch run (got real real hungry 4 miles in)
Fri: Rest
Sat: 6 mile AM run; 2200 yd PM Swim [in Dallas]
Sun: 8.5 mile AM run [in Dallas]

Another quick note - I love being a member of the YMCA. Great facilities, good vibes, and you're able to use Ys in different cities.