GOT2RUN

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

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Wednesday - March 18

Run

33m 38s
5.30 miles
06m 21s /Mi

Pettit Center indoor workout. Did 5 lap warmup in 1010 and then did 3 x 1/4 w/60 sec rest - 2 x 1/2 w/90 sec rest - 3 x 1/4 w/60 Sec. Finished up with a 5 lap cooldown in 928

85/83/82 - 252/252 - 84/82/80

Bike

49m 05s
14.00 miles
17.11 Mi/hr

Rode out toward Sanders Park and Petryfing Spring area, went down HwyA and through Pets, then came back home via wood rd and ohio st.

56F NW winds 7mph very calm afternoon sunny

Some repeats/interval work at the Pettit Center. It's been a few years since i had been there for that and last year i did one session of 1/4's (6) at outodor track mid summer. I didn't do too much right now, its a matter of getting used to idea of running fast. My goal was to do 3x1/4 in under 85 3x1/2 under 300 and 3x1/4 in under 85 - I threw out the 3rd half for no apparent reason. I think i was comfortable with my quality today, so save something for the next workout.

Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 4 Overall Workout: 4

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Tuesday - March 17

Run

20m 33s
3.00 miles
06m 51s /Mi

Was hoping for about 5, but my hamstring (left) was tighter than i thought. I worked first mile into wind @ 6:54, then looped subdivison and last mile was 6:34. Wlaked dog after stretching then jumped rope for a little bit (ok 50 jumps all i could do)

Bike

49m 29s
12.00 miles
14.55 Mi/hr

WINDY WINDY WINDY - Gusts to 28mph SSW - 73F.

Went out Taylor to Ohio St to Kinzie then through some cemetaries. Nice riding north or east, but any other time was a struggle. Good day for first outside ride. Aimee went about 8-9miles - saw her in the cemetary.

At noon it is 67F w/winds SSW gusting to 20mph Full sunny sky. At 330PM 73F and gusts to 28mph - Milwaukee hit record high of 74 today, last 5 years March 17th hasn't been above 35F. Cooler temps the rest of this week

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Monday - March 16

Run

35m
5.20 miles
06m 44s /Mi

treadmill run tonite - nice day outside, but was busy all day with stuff on my day off. Wetn to gym with Lisa and ran, started out easy and gradually picked up pace and incline every mile for the first 3. Flattened out and jacked it way up. Alsmot felt like i was running downhill after the 1.5% incline. I think last minute was at 10.3mph

Strength

did shoulders/upper back stuff on machines. I felt pretty sick after - i think the gatorade was upsetting stomach. I did feel really strong and have noticed improvements on the machines.

A little disappointed that i missed 3 days last week. Yesterday was so nice, but i felt like crap after being out late Saturday nite and brunch Sunday morning. I had no energy and nagging headache. Would've been nice to finish the week with 3 mile run. I'm pleased with where I'm at right now. Midway through March and I'm on pace for 80+ miles running. Maybe get to ride outside tomorrow on road bike - could get to near 70F. Still continue with consistency and integrating weights/swimming.

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Sunday - March 15

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Saturday - March 14

Run

20m 46s
3.00 miles
06m 55s /Mi

About 37F and sunny. Breezy from SE. Not an overally hard run, jsut recovery becuase yesterday i felt like crap and tomorrow i'd like to go longer. Simple route, first mile 6:59 and last mile (wind at back) was 6:35 (might be a touch short). Flet ok, jsut a bit sluggish. I don't think i couldv'e done 5M today or even raced a hard 5K.

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Friday - March 13

Swim

23m 19s
1000.00 yards
02m 20s /100 yards

Flet like a plow going through water. Even the first 50-100 yds, was a struggle. Tried to relax and work through it, but wasn't happening. Stopped at 700 to check time/distance (hit watch wrong once) I knew that 1000 was my limit, should've settled for 800 and the run.

204/211/215/222 - 8:54
221/222/228/224 - 9:48
225/221

Run

23m 19s
3.35 miles
06m 58s /Mi

felt really sluggish. Whole day i felt lousy. Jsut decided on run 7 pace and look ahead to the weekend

My day off today - i drove to chicago to melissa and andy. Ate lunch at oasis (taco bell and chicago hot dog) afternoon fell a sleep watching some StarWars movie. Jsut had no energy, but decided to workout tontie becuase i missed last 2 days for various reasons. I knew when i started the swim, it was a struggle. I hoped for more on the run, but even that was rough. Felt like a 1 Mile choppy open water swim followed by 5K run to transisiton through the sand. This weekend, should be warmer and sunny, looking to get outside for some runs. Next week is vacation, temps right now look like maybe mid-50's, i think i'll try to get in some road biking