GOT2RUN

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

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Monday - March 2

Swim

23m 52s
1000.00 yards
02m 23s /100 yards

First half ok, then shared lane and i got out of rythm. In all, it was decent swim.

201/209/213/218 - 8:43
223/227/229/234 - 9:55
237/236

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Sunday - March 1

Run

19m 34s
3.11 miles
06m 17s /Mi

RACE DAY: Wacky Snacky 5k Run

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Saturday - February 28

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Friday - February 27

Run

32m
4.80 miles
06m 40s /Mi

Worked out w/lisa. I had good run, worked on incline again today. Things felt really good

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
CHEST - Flat Bench Press
2
10
10
115
115
LEGS - Leg Extension, Single Leg
2
10
10
55
55
LEGS - Leg Extensions
2
10
10
115
125
TRICEPS - Dips
1
15
15
0
0

Worked leg machines - the leg extensions i worked heavy weights. Also did the seated hamstring curls, in & outs, leg press

It's been a good week so far. I'm happy with my swim workouts and have been running well, eihter outside or inside. Using the incline more on the treadmill this week is building strength, i already have the endurance. We'll test out the horsepower of this engine on Sunday at the Wacky Snack 5K in Chicago. Forecast now looks like low 15, high 24 partly sunny. I can elvaluate the month as being one of the best in over a year. My run pace is about where i'd like to be (maybe even above average) my swimming has improved ten-fold in one month. Overall fitness is great, very little soreness or stiff muscles. Doing alot of stretching and now using foam roll on legs. No illness or injury and "got my mind right." I haven't changed my goals much for March - will continue to do about the same, maybe add some cycling (SPIN) classes or outdoor if weather allows. I will probably just add some distance - maybe at least a 10% increase for the month.

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Thursday - February 26

Run

38m
5.60 miles
06m 47s /Mi

with a constant rain, only choice was t'mill. After a mile warm up, increased pace and incline, thrid mile was faster and flat, 4th incline and i think i just kept going up form there. i was feeling good.

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
TRICEPS - Dips
1
15
15
0
0

worked on upper body machines felt pretty good, i was pleased with the dips, usually i die at 9

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Wednesday - February 25

Swim

29m 52s
1300.00 yards
02m 18s /100 yards

My day off from work and decided to swim, never seldom if ever have i swam workouts on consecutive days. SO i didn't know what i was in for. I started smooth and feeling good, and faltered only slighty about 500, then i settled into my normal training pace and contiued on. I stopped , but i saw my watch was at 1100, so i wanted at least another 100, felt good so i did 200.

204/206/209/210 - 8:30
217/220/221/222 - 9:22
223/227/224/224 - 9:40
220

It was about a year ago (3/16/08) when i satarted swimming workouts at the YMCA. Looking back at my log, i did 400 in 11:45 (2:56/100) on that day. Don't quite remember it, but now i've cut my average 100yd time down over 30 seconds and am swimming 3 x farther on a more frequent basis. I'm not a fast swimmer, but it is nice to see improvements and makes it exciting. With the swimming improvements i hope to see some improvements in triathlons also.

thanks for reading

Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 4 Sick: 1 Overall Workout: 4

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Tuesday - February 24

Swim

27m 53s
1200.00 yards
02m 19s /100 yards

not alot of people swimming - first time i went after work on tuesday. Had lane to myself and was feeling good.

203/213/220/219 - 8:57-400
221/223/225/224 - 9:35-400
223/222/218/218 - 9:22-400

went through 1000 in 23:18, i'm really feeling good about swimming

Run

27m 30s
4.10 miles
06m 43s /Mi

run on t'mill after swim. I felt really good from the beginning. Yesterday run was fast, but stretched and massaged legs with foam roll after. I had gel pack before run and started at 8.6 and increased after 1 mile. I thought about going 30 minutes, but the extra 2:30 wouldn't haven't made any significant improvments.

Strength

leg machines at YMCA after run - hip abductor/addcutor machine, seated leg curls, leg extensions and leg press