GOT2RUN

my training blog my training calendar my training reports Planned training log

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Thursday - February 19

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Wednesday - February 18

Run

33m 40s
4.62 miles
07m 17s /Mi

snowy evening - 33F, starting to accumulate on sidewalk, but very little. good footing. North winds about 5-10mph. Decided to run outside and plan was for 3 easy (recovery run) but i felt ok and took advatnge of snowy yet mild conditions. Added a loop onto what i had planned. I felt good my first split was 7:13 and last split was 7:01. Nice to get outside and not depend on treadmill

If you want to win races in the snow, then you must train in the snow.

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Tuesday - February 17

Swim

37m 19s
1600.00 yards
02m 20s /100 yards

Really good swim, i felt strong/confident. Only a few of us in the pool so i good focus on my stroke and form. I was going good at 1000, i stretched out furhter.

205/214/219/220 - 9:00
219/218/222/220 - 18:21
223/222/230/216 - 27:52
223/222/224/216 - (9:33 last 400)

Run

24m 14s
3.50 miles
06m 55s /Mi

Run after swim. Not bad, i felt ok, even after last nite long hard run and okay long swim. Nice to put in some qualtiy back-to-back workouts

Today was my fastest swim - average per 100/yd. Also one of my longer pool swims. I am really happy with my progress so far this season

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Monday - February 16

Run

40m
6.03 miles
06m 38s /Mi

went to dentist today - mouth numb and jaw hurt. So i waited to workout until evening on my day off. I didn't eat much and about 30 min into run, i bonked, not too bad but the last 5 minutes seemed like forever. Afterward i puked. Recovered with some water and sports drink, then did leg routine on machines

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
CHEST - Flat Bench Press
2
12
12
105
105

did leg routine - single leg extensions - still at 50lb, but feeling stronger.

Halfway through the month and i'm pleased with the way things are going. My run workouts are faster, longer and stronger - last week i had 2 swim workouts and i plan the same this week. The consistent efforts with weight and resistance training are helping alot as well. Still neglecting the bike, but building a great base now. My weight has leveled off at about 148, so i'm pleased with that. I'm looking forward to racing this season, i'm healthy and fit - unlike last year.

Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Overall Workout: 3

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Sunday - February 15

Run

36m
5.25 miles
06m 52s /Mi

The two days off really sucked. I meant to run outside friday, and got sidetracked when visitors came over. Yesterday I was really tired after work and fell asleep early, but was up from 2AM-430AM.

Went to the gym and started out on t'mill with iPod. Never felt in the groove, played around with speed/incline and had the intentions of going 7 miles. About 30 minute, i knew i was toast. Hit 5 and decidded 5.25 would be sufficnet. I ddin't meet my goal for this week, but i swam twice.

Strength

Did the upper body & arms circuit machines. Lisa also lifted. everything was 2 set of 10 reps. Also did 2 sets of 25 leg/hip abductors while wating. Felt pretty good. I benched last and was able to manage 2x10/95lb. My arms were shot