Run
  • 30m 15s
  • 4.40 miles
  • 06m 52s /Mi

right after work went to gym, hit the treadmill and it was tough today. I increased sped 0.1mph every 6:00 starting at 8.6mph Jsut never felt smooth like i have other days. Now using this week to recover from hard race.

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CHEST - Flat Bench Press
    2
    10
    10
    115
    125
  • 1
    15
    15
    0
    0

wokred on arm/upper body machines (didn't do any rowing just forgot i guess) thing sfelt good , bench press was good today - consistency pays off

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

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

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
  • 30m

  • 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
  • 2
    10
    10
    115
    125
  • 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. 

    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
    • 30m

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

      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

      got2run's Training Log


       March 2009 
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