Joining the sore knee and broken toe, I have a post nasal drip cold. Blech. I have had more sickeness/injuries this year than in the last 4.


I was sitting at home feeling sorry for myself and I came across this...

I wouldn't try to run this from work!

I guess I need to HTFU.


  • Health data: Sleep: 2 Stress: 2 Soreness: 3 Fatigue: 3 Sick: 3
  • 34m 12s
  • 4.00 miles
  • 08m 33s /Mi

Run Base
Run 45' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

  • 57m
  • 2900.00 yards
  • 01m 58s /100 yards

Easy swim
2x200 on 20" rest.
3x100 on 10" rest.
4x50 on 10" rest.

6x100 on 10" rest - bi-lateral breathe.
8x75 on 10" rest - breathe every 4th stroke.
12x50 on 10" rest - breathe every 5th stroke.

CD: 2x200 pull bi-lateral breathe on 20" rest.

  • Stretching
  • 20m

This is my first run in 15 days.

My morning run started off great. My first mile was between 8 & 9 minutes. I chose to run the canal trail--which is flat and paved to take pain off my knee. At about mile 2, I got the same pain in my outside of my knee. By mile 3 I was in pain. I continued until mile 4 where I gave it up.

Back to stretch and reevaluate.


I swam at lunch, but had to cut the cool down short by 200 yds. I hate the breathing drills. It has been a couple of years since I have done them and they are much easier than I remember.


I stretched my brittle body while watching TV tonight. 



  • Calories: 614 From fat:133.32 (14.19g, 21.71%), From Carbs:330.78 (79.2g, 53.87%), Protein:149.89 (35.89g, 24.41%)
  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 3 Overall Workout: 3
  • Walking
  • 2h 00m

No long run or bike this week--bah!  Toe is much better today. I'm going to try to run tomorrow.

I spent the day with Layton and Dennae and one of her friends Whitney at Alcatraz and Angel Island.  We had a good time puttzing around and playing tourist.  Both Layton and Dennae had been there before, but Dennae was too young to remember.  

We left at 8:00 at got back at 3:00.  I'm calling it two hours of walking... 

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 2
Bike #1
  • 10m
  • 2.50 miles
  • 15.00 Mi/hr
Bike #2
  • 1h 20m 22s
  • 24.00 miles
  • 17.92 Mi/hr
  • 50m
  • Stretching
  • 15m

With the toe bruised, swollen and broken I'm skipping the run. Bah...too many days without running.

So I called an workout audible--I weight lifted for an hour and I'm going to spin later today. I'm really working on stretching out my hamstrings and hips.

I did the CTS climb DVD tonight. It was a good, tough workout. Tomorrow I am supposed to get a three hour ride in, but I'm not certain it will happen. I'm talking the younger kids to Alcatraz. I'm picking up one of their friends at 8:00 am--so I'm not certain it will happen. Hopefully, I can spin for a couple of hours.


  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3
  • 1h 01m 42s
  • 2800.00 yards
  • 02m 12s /100 yards

WU: 400
12x25 on 20" rest - odds are easy (1,3 etc) - the evens (2,4) are fast!
8x100 on 1:30 rest. These are fast and are Best Posible Average*.
200 easy.
Swim 12x75 on 15" rest.
CD: 200

(*) B.P.A. = Best Possible Average, this will be one benchmark set that you can do once every three weeks. The idea is to record the 8, 100's and average them. Keep the record and you should be slightly faster the next time.

  • 1h 00m
  • 18.60 miles
  • 18.60 Mi/hr

High RPM Spin
90' at 105+ RPMS average.

  • Stretching
  • 15m

My wife is heading down for a trial run of Wildflower this weekend. I'm staying with the kids. I was hoping to get serious training in. However, as I was setting up her bike rack, I opened up the suburban door and it was loaded to the gills. One of the pieces of firewood fell down and broke my toe. It is fricken purple--not the nail, but the entire toe. Boooooo.

I go over to Heather Farms with my daughter, who's vacation just started. They wouldn't let her swim. Boooo. Later I came back and swam later. The swim was a speed drills. The 8X100 were done at (1:34, 1:36, 1:33, 1:37, 1:34, 1:38, 1:38, 1:38)
I spun for an hour instead of 90 minutes. I think the fish sticks and the chicken nuggets today killed me today! Also, 8:20 wasn't the time to start! I kept the spin between 95 and 105 for the workout.
Here are pictures of my toe--it is the little piggy who got the roast beef. I'm afaid this piggy won't be doing running in the near future. I have to view this is a good thing--it will force me to make sure I rest my knee for a couple more days.



  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 4 Overall Workout: 3
No workout today. :-(

  • Calories: 2150 From fat:585.89 (65.69g, 27.25%), From Carbs:1213.66 (306.16g, 56.45%), Protein:350.45 (88.4g, 16.3%)
  • Health data: Sleep: 3 Stress: 2 Soreness: 2 Fatigue: 3 Sick: 2
  • 28m
  • 1400.00 yards
  • 02m /100 yards

Swim TT
Assess Fitness
WU: 200 warm up (wu). 8 x 50 on 15 sec rest.
MS: 500 yd TT (time trial) for time.
CD: 300

  • Stretching
  • 10m
I did a quick swim today. Part of the swim was a time test for 500 yards I averaged 1:42. I skipped the run to give my knee and hips time to recover.  It is now day 10 without running.  I hope I haven't completely forgotten how to run!

  • Calories: 3408 From fat:1052.46 (117.6g, 30.88%), From Carbs:1728.91 (434.68g, 50.73%), Protein:626.63 (157.54g, 18.39%)
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3

wieczynski's Training Log

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