2004-12-28

2004-12-28

No workout today. Didn't feel like it.

Good news, though: A few weeks ago, I filled out a survey for a GNC Nutrition center opening near me. I was one of the two winners picked for a FREE entry to a local race next year. The list of races I can pick from is almost the full set of races I want to do. Woohoo!

2004-12-27

2004-12-27

40 minutes on the bike trainer. I'm once again have pain at the base of my toes on my left foot. I can't seem to get any saddle time in lately. Little things keep hurting. Oh well, it's the offseason. No huge rush to get in shape yet.

2004-12-26

2004-12-26

Pilates w/ Suzanne, then another 10 minutes of crunches and side planks. Good workout. Nothing aerobic yesterday or today. It was too cold outside to do anything but brisk walks (3 and 4 miles) with Holden, and I didn't bring Debra here to do a trainer workout.

Tomorrow is either a run or a trainer ride, or maybe both.

2004-12-25

2004-12-25

Forgot to mention yesterday that I did a few sets of bench press after swimming. Two notes about those sets: 1) I was WEAK WEAK WEAK, and 2) I'm sore today. Holy smokes... I gotta start my pushup routine again.

I was going to do some core work while watching TV tonight. But I just now (7:17pm) finished the biggest pile of General Tso's Chicken ever consumed by one human being... my tummy is having nothing of sittups right now.

2004-12-24

2004-12-24

Weak ass swim @ Suzanne's pool. Couldn't really get into the workout. My mind was simply all over the place. Twenty minutes or so... probably less than 1000 yards. Tried to follow the swim with some weights, but wasn't into that either. Argh... pure mental breakdown on today's workout. Oh well.

2004-12-23

2004-12-23

Swim practice: 200 warmup, 4x(100 drill / 100 swim), 200 free, 200 back pull, 200 back kick, 200 back, 150 3-pulls-and-roll, 100 cooldown. 2050 yards total. Got horribly weak sometime during the backstroke sets, finished weak and with bad form. The first 1400 yards were pretty smooth though.

Probably gonna swim and lift w/ Suzanne tomorrow.

Coach Jim's Father passed away on Sunday :-(. His wife was coaching tonight.

2004-12-22

2004-12-22

Run starting and ending at my apartment. 46:48, Unknown distance, but I figure I was running something like 10:00/mile. Average HR 148, but RPE was higher than normal for this HR. I simply couldn't get the leg turnover I was looking for. My cadence was low, and I couldn't lift my knees. I did some single-leg pedalling (100 revolutions each leg) last night... could even such a short set of single-leg pedalling have toasted my hip flexors? Hrrmmm... I'm gonna have to investigate. Cold bath after the run. Damn, cold baths in the winter are COLD... in the summer the tap water, even when full-cold, was tolerable.

2004-12-21

2004-12-21

Had to spend a few hours repairing my stupid bike trainer instead of riding it (maybe I'll ride later... we'll see).

Fifty minute swim on my own. Spent some time chatting with Dianne and Winston, who were finishing class as I was starting my workout. Did 1000 freestyle, then mix of stuff (drill, breast, fly, free, in no particular order). 350 butterfly total, and it actually got better with time. With some practice I might get it down. Total yardage something around 2000.

[later...] Thirty minutes on bike trainer. Right hamstring felt tight so I got off the bike to do some stretching instead. Wasn't really into my bike workout anyway.

2004-12-20

2004-12-20

Argh. Some days simply aren't meant for workouts. First I stripped the bolt that tightens the resistence unit on my trainer. The bolt probably cost $0.25 to manufacture, but isn't a standard shape so I'll have to spend an hour or two rigging a replacement. With my trainer out of commision, I decided to hit the treadmill (it is 20 degrees out... way too cold to run). Both treadmills at the gym were occupied. Then I drove to the pool, but forgot to bring my swim suit.

So screw it... I'm taking the day off.

2004-12-19

2004-12-19

Pilates with Suzanne. She has a Pilates DVD, so we followed it for a nice 30 minute core workout. I've never done Pilates before, but it was almost exactly the same set of exercises I do when I do my "core workout during commercial breaks" workouts. I need to add bridges (where you lay on your back and raise your butt) and leg circles to my normal routine. Both of those exercises hit me in places that my normal routine misses.

I was bad at Suzanne's work party last night. I even had RED MEAT, which I almost never do any more. My tummy wasn't happy with me this morning.

2004-12-18

2004-12-18 LSD Run

Run in Duke Forest with Suzanne. Nice LSD (Long Slow Distance) run. 8.0 miles, 83 minutes (including a break), ~10:00/mile. It was a hilly course, and I've never run 8 miles before, so I'm pretty happy with this run. I'm glad my run mileage is coming up. I ran 23.2 miles in the last 7 days (28.2 in the last 7.5 days), so next week I'm going to scale back a bit and let my legs recover. I'll focus more on logging bike trainer miles this week.

We've been having some lucky weather breaks lately. I've done outside bike rides or runs each of the last three weekends.

2004-12-17

2004-12-17

Run with the Brown Dog Posse (Holden & Gracie). There were many stops for poopies and peepees (the dogs, not me. Well, ok, one of the peepee breaks was me, but I digress...)

No HR montior, no watch, no idea how far I ran. I would guess it was something like four miles. I'm doing a longer run with Suzanne tomorrow, so I wanted to keep my legs fresh. This was purely a fun-run.

2004-12-16

2004-12-16

Swim class. 2300 yards. 150 warmup, 2x(200 paddles, 200 fins, 400 paddles+fins, 200 swim), 150 cooldown. Half of tonight's workout was with fins, which is overkill in my opinion. Paddles let me know when my entry and exit are inefficient, but other than that I don't like them. I prefer side swimming to fins, and fist swimming to paddles.

Coach Jim's Father had a stroke yesterday :-(. I hope it was only a mild stroke. Jim will be gone at least all of next week, so I'll probably just swim on my own instead of going to class. I'm gonna try doing some IM sets. Should be good for laughs if nothing else :-).

2004-12-15

2004 Race Reports

I finally have race reports for my three 2004 races. I started the season with a good performance at the White Lake Sprint triathlon, then made a few serious training/execution errors at the Over the Mountain and Pinehurst Olympic distance races.

I'm still not sure what my goals are for 2005, but I'm toying with jumping in the deep end of the pool and trying to do the Blue Devil Ironman distance race. I know I can train myself to do the 2.4 mile swim and the 112 mile bike, but I'm not sure about the 26.2 mile marathon. I'll have to see how much progress I can make with my running. If I don't do the Blue Devil, I will probably try to do a half Ironman, but focus on doing a SOLID Olympic. I'll definitely do the White Lake Sprint race again, as it makes a good benchmark for measuring year-to-year progress.

2004-12-15

Run on standard loop run from my apartment. 5.6 miles, 53:09, 9:29/mile, HR 153 average. Froze my butt off. Felt okay, but my achilles tendons are a little bit tight now (2 hours after the run).

I uploaded my White Lake Sprint race report from last May, for those who might be interested.


2004-12-14

2004-12-14

Had to cut my swim workout short. My neck was sore... I must have slept on it weird last night. I wasn't able to turn to the right or look down, which really messed with my swimming. 200 freestyle warmup, 300 fins (yuck), 300 paddles (yuck), 300 freestyle, 200 fins, 200 paddles, 200 freestyle, then I quit. 1700 yards, 40 minutes, low intensity. I don't like the effect fins and paddles have. My swim sets immediately following fins/paddles are unbalanced and awkward. I like the pull buoy because it brings my legs up, which is how I'm SUPPOSED to swim even without the pull buoy. No butterfly tonight, but I think I'm going to do it at least once per week. I asked on Gordo World, and it was generally agreed that butterfly can't hurt but might help.

Made up for my crappy swim by doing a good core workout during every commercial break for 70 minutes (probably 20 minutes of core work.)

First post!

Welcome to my triathlon blog. My goal for this blog is to give myself some public accountability for my training/racing performance. I figure I'll be less likely to slack if I know people are watching :-).

Here is a short history of how I got involved in triathlons: I wanted to do triathlons when I was in high school. I even subsribed to Triathlete Magazine for a year or two. Back then, a young buck named Lance Armstrong was taking the triathlon world by storm. He later gave up triathlon to focus on biking. You might have heard of him. Anyway, I was never able to get my run going, so I gave up on triathlon and migrated to other activities. Fast forward to 2003, when I started dating a triathlete. My interest in triathlons was rekindled, and I decided to give it another shot. I joined a twice-weekly swim class at my local pool, and fixed up my old bicycle. After a few false starts, I figured out that my running problems were due to common injury called "compartment syndrome", which was fixable with a simple surgery. I missed the 2003 triathlon season because of my running injury, but lost my triathlon virginity in 2004. My first race in 2004 went well. My next two races were filled with errors in both training and execution. Now I think it is time for me to get a little bit more serious and structured about my training. I'll probably never win any medals in triathlon, but I know I can get a lot faster than I was in 2004.