GOT2RUN

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

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Thursday - March 5

Swim

22m 29s
1000.00 yards
02m 15s /100 yards

day off - dentist AM - nap until noon then lunch w/lisa. I was tried and had headache all morning from stress of dentist and the actual visit.

My swim was good, i didn't feel comfortable for about 250-300, but then all clicked. The weatehr is awesome today so, i want to run outside. Flet like swimming 1500, but didn't want to bury myself for other workouts.

204/213/218/222 - 8:58
216/217/215/215 - 9:05(18:03)
214/210

Health data: Sleep: 2 Stress: 2 Soreness: 2 Fatigue: 2 Sick: 1 Overall Workout: 4

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Wednesday - March 4

Run

28m 36s
4.15 miles
06m 53s /Mi

Not a bad run - first mile was identical to alst both at 6:46. Was chilly and breezy 34F with 10mph winds. I felt pretty good comfrotable with pace, certainly could've pushed harder (either alone or running with someone quicker). Just trying to recover still.

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

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Tuesday - March 3

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

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
CHEST - Flat Bench Press
2
10
10
115
125
TRICEPS - Dips
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

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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.