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2016-02-29 9:24 AM

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Subject: 21/31 in March + 10%
Your FIRST challenge, should you choose to accept it, is to score at least 21 triathlon specific workout DAYS out of the 31 possible in March.

Workouts must be in the disciplines of swim, bike, and run/walk. Strength training is optional and may be scored as a workout. Sports days (like my kayaking) DO NOT count.

No more than 12 workout days may be in any one discipline. Bricks are excluded from this limit.

You must score at least one workout in each discipline per week.

You should not have more than 2 rest days in any one week.

Please note, we are counting DAYS not workouts. So if you do two workouts in one day, it still only counts as ONE DAY. The idea behind this challenge is to build consistency.

The SECOND half of the challenge is to take your distance totals for each discipline last month and increase them by at least 10%. So for instance, my February totals and March goals are:
Bike: 3h 55m 27s - 49 Mi March: 55 miles
Run: 9h 46m 34s - 32.6 M March: 35 miles

Obviously I need to work on the swim discipline.


2016-02-29 12:32 PM
in reply to: leatherneckpa

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Subject: RE: 21/31 in March + 10%

Here I am again. Ready to do this.

Happy March!

2016-02-29 2:49 PM
in reply to: ceilidh

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Subject: RE: 21/31 in March + 10%
Same here!
What is 0500 wake-up?? Will it help me get my lazy body of out bed quicker??
2016-02-29 5:51 PM
in reply to: marysia83

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Subject: RE: 21/31 in March + 10%

No Mary, the 0500 won't get your lazy butt up any earlier, unless YOU want it to. It's got two main points for me. First, it's about the best time for me to get to the pool and not have to weave my way through a bunch of arthritic geriatrics walking water-laps. Afternoon/evening hours are just too congested to be fun. And second, I'm hoping that it will allow me to work in a few two-a-day workouts. As you've seen, I can generally get something in at home after school. My goal is to get 4-5 swims in each week, along with 2-3 walks and bikes each.
2016-03-01 7:17 AM
in reply to: leatherneckpa

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Subject: RE: 21/31 in March + 10%
1/21 - Swim - 05m 21s - 250.00 yards - 02m 08s /100 yards
First swim since beginning of January. First 0500 swim. I managed to get 250 yds in, but by the end of the last 100 my left arm (the weak link) was screaming surrender. Not a problem, I have plenty of time to ease into this before Pleasantman in early May. If I can get an additional 50 yds each time I will be satisfied. I met the leader of the local tri club (didn't even know there was one) and a few of her regulars. They are all the typical whippet-thin types you see on podiums. But she is also the person who received my e-mail about adding a Clydes division to the local Lumberjack in August. She was really happy to meet me and thanked me for the suggestion.

This whole 0500 thing is new. I am learning as I go. First of all, for those of you who cannot live without your morning coffee (tea in my case), I strongly recommend a high quality thermos. I can personally recommend Thermos brand. I made my tea at 900pm last night night and as I am writing this my tea is still too hot to sip 11 hours later.

The next thing I have learned is that you absolutely MUST pack or layout your gear the night before. Thanks to that I was able to get up and out in less than 10 minutes. It took me 20 minutes to get from the house into the water. So I can't afford to lay there for 15 minutes "motivating" to get up. It was 0545 before I started laps. That was okay this morning with the short swim, but as the yardage adds up that won't work. Even so I arrived at school 20 minutes earlier than usual.

And the last note for today, I have to plan a better breakfast than stopping at Burger King on the way from the Y to school. Being an unassigned substitute I don't have a set room and so I don't always know where to find a microwave, which would make oatmeal an "iffy" proposition. Right now I'm leaning toward a protein shake and a high fiber meal replacement bar. "Yummy".
2016-03-01 4:41 PM
in reply to: leatherneckpa

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Subject: RE: 21/31 in March + 10%
1/21 - Part 2 - Walk - 38m 31s - 2.00 miles - 19m 15s /Mi
I scored a twofer today. It still only counts for one day on my March Challenge, but I haven't done a twofer in MONTHS! When I got home it was a pretty pleasant afternoon, mid-50's, no wind, and not too sunny either. Forced my 8 yr old grandson away from his tablet and took him for a walk. Since I had already swam today I only did my short 2 mile out-n-back on Valley Rd. It was a mixed success. I tried to tell myself that I wasn't worried about time, because of the swim already being in the log. But when I got to the turn around point at 21:15 that went out the window. I made the return trip faster than my usual 17:30 avg pace. As LJ was sprinting ahead and then waiting for Pop to catch up (He actually told me, "C'mon slow poke!") I kept wishing that I had his energy and speed. Then about 1/2 way home I started to chuckle because I may be slower but I didn't have the cramps in my ribs like he did. Once again, experience overcomes youth.


2016-03-01 4:51 PM
in reply to: leatherneckpa

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Subject: RE: 21/31 in March + 10%

My plan for March goes something like this.

  • Swim each day Mon - Fri. And since I don't consider early swim workouts to be real hard workouts:
  • At least one short/medium walk and one ride each week.
  • Long walk or trail hike with Cindy each weekend.
  • Long bike on the other weekend day.Walks/rides are weather permitting, of course.

If I can maintain that schedule I'll have three pretty easy days each week and should be getting enough rest.

2016-03-02 11:31 AM
in reply to: leatherneckpa

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Subject: RE: 21/31 in March + 10%

2/21 - Swim  - 06m 24s - 300.00 yards - 02m 08s /100 yards

Got there a little earlier this morning and finished my wimpy little 300 yd goal before the Masters swim club showed up, so I had my own lane. It was nice. My left bicep/shoulder held up pretty well, no pain really, just sore. I think it's kind of like the Tin Man from the Wizard of Oz, needs to be moved around to spread the lubricant evenly. Not planning a second workout today, using it as an easy day instead.

2016-03-02 4:11 PM
in reply to: leatherneckpa

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Subject: RE: 21/31 in March + 10%
2/21
so far so good
2016-03-02 5:29 PM
in reply to: marysia83

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Subject: RE: 21/31 in March + 10%

Originally posted by marysia83 2/21 so far so good
Did you get up at 0500?

2016-03-02 6:54 PM
in reply to: leatherneckpa

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Subject: RE: 21/31 in March + 10%
Originally posted by leatherneckpa

Originally posted by marysia83 2/21 so far so good
Did you get up at 0500?




No way. My pool is at my workplace. So I only swim during lunch break or on Saturday, when my kids have classes at YMCA (then I use YMCA pool). I cannot swim before work, because I do not have anyone to watch my kids.


2016-03-03 6:26 AM
in reply to: marysia83

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Subject: RE: 21/31 in March + 10%

3/21 - Swim - 09m - 400.00 yards - 02m 15s /100 yards

0500 is turning out to be quite doable. Nice quiet swim. Wasn't concerned with pace at all. Just wanted to rack up 400 yards today. Happy with the progression this week.

2016-03-03 7:52 AM
in reply to: leatherneckpa

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Subject: RE: 21/31 in March + 10%

3 of 31. heading to the pool NOW!

2016-03-04 12:05 PM
in reply to: ceilidh

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Subject: RE: 21/31 in March + 10%

Originally posted by ceilidh

3 of 31. heading to the pool NOW!

Robin, it's 21 lady!  Not 31.  Leave yourself some rest days!

2016-03-06 6:52 PM
in reply to: leatherneckpa

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Subject: RE: 21/31 in March + 10%

Saturday

4/21 - Walk - 1h 13m 13s - 3.70 miles - 19m 47s /Mi

I'm on "Grandpas Duty" this weekend. We have the 2½ yr old grandson while the other one and his parents at Cub Scout Winter Camp. I bundled him up in his coat and stroller and took him with me for a longish walk. You know how much I hate Hillside Drive? Well, I hate it even more pushing a stroller up it!

 

Sunday

5/21 - Bike - 49m 52s - 9.00 miles - 10.83 Mi/hr

Anybody want to REALLY increase the difficulty of their "easy" workouts? You can either push a 35 lb kid in a stroller on your run or you can clamp one of those tag-along trailers to the back of your bicycle. That will do the trick. Took Robbie for two laps around the River Rd today. He enjoyed it a lot more than I did.  Couldn't really let if fly downhill because I was worried about losing control, and couldn't crank uphill because of the extra 50-60 lbs of kid and trailer.

2016-03-07 2:08 PM
in reply to: leatherneckpa

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Subject: RE: 21/31 in March + 10%

6/21 - Swim - 10m 30s - 500.00 yards - 02m 06s per 100 yards

A nice swim. A little annoyed that my left bicep is still hurting after only 500 yds, but at least they have the hot tub up and running again. That's a nice way to end the workout. I prepared a half dozen breakfast burritos yesterday, so I had a decent breakfast when I got to school.



2016-03-08 8:12 AM
in reply to: leatherneckpa

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Subject: RE: 21/31 in March + 10%
Swim
  • 10m 16s
  • 500.00 yards
  • 02m 03s /100 yards

 

 

7/21 - I knew it was going to be a great day when my first three 50's all came in at 1m or less. I actually turned in a 57s for my third one! Then my two 100's came in at 2:05 each. My final three 50's came in at 1:03, 1:03, and 1:00. There was some complaint from the left bicep, but 5 minutes in front of the jets in the hot tub soothed that. Tomorrow? Do I continue at 500 yds for the rest of this week or do I try to stretch it out to three 100's in the middle? My heart says GO FOR IT, but my head and bicep say "Patience, Grasshopper".

2016-03-09 7:53 AM
in reply to: leatherneckpa

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Subject: RE: 21/31 in March + 10%

6 in so far. Today is supposed to be a 10 mile run. We shall see how that goes. This weekend's camping trip will be low key. The only training I intend is some minor strength work and some fun biking to the beach or such.

2016-03-09 2:13 PM
in reply to: ceilidh

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Subject: RE: 21/31 in March + 10%
Swim
  • 10m 37s
  • 500.00 yards
  • 02m 07s /100 yards

 

 

8/21 - Oh BOY! I did my W/U trying to breath every fourth stroke instead of every third. Kicked my butt! Thus my middle 100's suffered. Returning to three strokes for the C/D resulted in better times again. 4 Lanes and 11 lap swimmers. Thankfully the two ladies in my lane knew how to swim circle laps instead of splitting lanes and playing chicken on the black line.

2016-03-10 2:27 PM
in reply to: leatherneckpa

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Subject: RE: 21/31 in March + 10%
Swim
  • 15m 32s
  • 650.00 yards
  • 02m 23s /100 yards

 

 

9/21 - I am finding the 0500 plan is working really well for me. It's not even a case of "I have to drag myself out of bed." What is NOT working with this however is getting that PM workout in after school.

Anyway, it was a nice swim today. The significant decrease in pace is due to the fact that I did that middle 150 yds as breaststroke. And it has been MANY years since I swam breastroke. It's a nice recovery stroke for me to catch my breath. I'm going to try to insert some laps of sidestroke in there too soon. With as many years as I was a lifeguard it was always one of my stronger strokes.

2016-03-13 9:59 AM
in reply to: #5169677

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Subject: RE: 21/31 in March + 10%
9/21


2016-03-13 8:36 PM
in reply to: NJBIll

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Subject: RE: 21/31 in March + 10%

Saturday

Run
  • 1h 07m 12s
  • 3.70 miles
  • 18m 09s /Mi

 

 

10/21 - Took the Airedale for the walk today instead of the grandson in the stroller. Was surprised to see that we actually didn't slow down all that much. Will try to incorporate Samson into more of my workouts, if I can simply motivate myself to get some of those PM ones in.

Sunday

Bike
  • 43m 17s
  • 9.00 miles
  • 12.48 Mi/hr

 

 

11/21 - A pleasant little bike ride, nothing remarkable for time though. Just logging miles.

2016-03-14 7:44 AM
in reply to: leatherneckpa

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Subject: RE: 21/31 in March + 10%
Swim
  • 14m 51s
  • 650.00 yards
  • 02m 17s /100 yards

 

 

12/21 - Boy! Is my breast stroke ever slow! 3 mins per 100 yds!  I think tomorrow I will make that middle set sidestroke just to see which one is faster. Then plan to train that as my "recovery stroke" for mid-swim. In the meantime, I have REALLY got to figure out some way to start getting regular pm workouts back into the schedule. Of course, with that said, tonight I will be grading 150 science tests instead of going for a walk in the rain.

Big goal for this week though is to actually swim all five days, Mon-Fri.

2016-03-15 4:25 PM
in reply to: leatherneckpa

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Subject: RE: 21/31 in March + 10%
Swim
  • 15m 35s
  • 700.00 yards
  • 02m 14s /100 yards

 

 

13/21 - Really happy with the start today. My first 3x100 were all right at the 2m mark. Then 50 breast, slow at 1:30. The last 3x100 were all between 2:10 and 2:15. My OCD won't let me finish on a 50 though, so I did one more 50 of sidestroke. Turns out my sidestroke was faster than my breast stroke by about 5 seconds, and I was "relaxing".

2016-03-16 2:23 PM
in reply to: leatherneckpa

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Subject: RE: 21/31 in March + 10%
Swim
  • 17m
  • 700.00 yards
  • 02m 26s /100 yards

14/21 - Another uninteresting swim. All of my 100'2 were around 2:10. Breast stroke was barely 1:30 for 50. And for my final 50 I swam what we lifeguards call an "approach stroke", basically freestyle with your head held high and maintaining eye contact with a fixed point at the end of the lane. Also a 1:30.

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