2005-02-26

2005-02-26

Bike ride around North Raleigh. Nothing serious, just poking around. I measured the distances involved in my new favorite run route, so the next time I do it I'll have a better sense of my pace. Interestingly, the length of the loop around Shelley Lake is exactly the same as the distance from my apartment to the start of the loop, so the run is divided into perfect 1/3's if I think of it as home to the loop, around the loop, and home again. Gonna do a core workout later tonight.

2005-02-25

2005-02-25

Treadmill run. 4.0 miles, including warmup and cooldown. All @ 1.0% grade, mostly 6.0mph. Did an 8:00 stretch at 7.0mph. HR was moving around a bit, but mostly high 140's for the 6.0mph stretches, 160 for the 7.0mph stretch. Legs were a bit sore from the past few days, so I didn't want to push things much. Felt ok, more or less.

Weight is down to 183, so in the past three weeks I've lost half the weight I want to lose by May... putting me way ahead of schedule. Woohoo!

2005-02-24

2005-02-24

Swim practice. 200 warmup, 3x(200 pull, 150 kick, 250 swim), 150 cooldown. That was 2150, so I wanted to do some more. 200 butterfly (my timing was way off), 150 breast, and 200 or so of catchup/fist drill.

Not my best swim ever. Not my worst.

My legs are a bit tired from yesterday's run. A good kind of tired, though. Must... run... more....

2005-02-23

2005-02-23

Run. Same run as the other day, only no warmup or cooldown walking. Ran from apartment, over to six forks, down to the Shelley Lake trail via the Bent Creek trail, around Shelley Lake, and back. Did a little extra after doing the Shelley Lake loop. I was trying to gauge the mileage, but something is screwy about the way it is marked. I'll have to measure this stuff on my bike instead.

I was wearing my HRM this time. Average over the entire 1:03:21 run was 149. A bit high. I'll have to work on running slower to keep it down a bit. Never spiked aboved 160, even on the hills, but I would still like to be keeping the HR in the very low 140s for my long slow runs.

2005-02-22

2005-02-22

Swim practice. 200 3-pull-n-roll warmup, 10x100 on 2:30 (coming in on 1:40 because 50 seconds is a LONG rest :-)), 10x50 on 1:00 (coming in at 0:50, which was annoying because a 10 second rest is almost counterproductive), 2x(50 pull, 50 kick), 100 cooldown. But this was only 2000 yards, so I decided I needed more... NO SLACKING! I did 8x25 butterfly, and 50 breast. 2250 total. My butterfly was much better than in the past. my first 3 25's were all done in 8 pulls. I dropped to 9 pulls for the next 5 25's. But the fact that I was able to complete full 25's at all is an improvement. I've got to start pushing my fly sets out to 50's, then doing full 200 IM sets. That should be a hoot!

2005-02-19

2005-02-19

Bike trainer. 42:20, 15.7mph avg. Not a hard trainer workout by any stretch of the imagination. A trainer speed of 15.7 is roughly equivalent to a road speed of 19mph. Felt pretty comfortable. My legs were a bit sore from yesterday's run, so I didn't want to push it. I managed to work up a good sweat, then kept my cadence over 90rpm and tried to work on smoothing out my pedal stroke. No HRM, but I took my pulse a few times. It was 130 each time.

My left foot has, from time to time, had some pain. My Google-based self-diagnosis tells me it is Morton's Neuroma, which is usually fixable with proper footwear. I added a pair of insoles to both my cycling and my running shoes, and the problem isn't getting any worse.

2005-02-18

2005-02-18

Nice run from my apartment down to and around Shelley Lake via the Bent Creek Greenway. Awesome trail network. I can't imagine why I spent so much time running on the sidewalks near my apartment... the Greenways are SO much nicer, and they have flat shoulders so I can run on the dirt/gravel almost the entire way.

Didn't have my HR monitor on, but I think I was going pretty quick for my RPE today. 18:06 to the Bent Creek / Shelley Lake trail intersection, then 18:12 for the loop around Shelley Lake, then 9:53 to the end of Bent Creek. Walked home as cooldown. 46:12 total. Unknown distance, probably ~5.0 miles.

I gotta force myself to do this run more often. It was fun, easier on the body than running on the road, and the scenery was excellent.

2005-02-17

2005-02-17

Swim class. Finally had a good class. Didn't feel entirely smooth, but I made up for it by being strong :-). This is exactly the wrong way to swim, but what the hell... I was finally able to hold some faster times again. 2350 yards. 50 kick, 50 swim, 100 kick, 100 swim warmup. Main set: 3x(50/50/100/150 breathing 5/4/3/2), 200 3-pulls-n-roll, 200 slow, 50 very slow, 100 moderate, 50 very slow, 50 fast, 50 very slow, 200 3-pulls-n-roll, 100 cooldown, 100 of something I forgot to record :-).

Here's something odd: My last week of pure slacking and bad eating caused me to... LOSE five pounds. Must be that a few miles of walking around looking for geocaches burns more calories than I thought.

2005-02-16

Slacking!

Ughh. Haven't been doing much of anything the last week. Been dogsitting for a friend, and simply haven't had the urge to run. Don't have my bike or a pool handy, so I haven't been swimming or biking either. I've been doing a lot of walking/hiking while hunting down geocaches, but no good aerobic work.

Gonna ramp up hard starting tomorrow. Game ON until after the White Lake Sprint triathlon, when I'll take it easy for a short while, then focus purely on ramping up for the Duke Half Ironman in the fall.

2005-02-10

2005-02-10

Swim class. 50 kick, 50 pull, 100 swim warmup. Main set of 4x100 [50 drill/50 swim], 200 breast, 100 breast [2 kick, 1 pull], 200 back, 100 back kick, 100 back pull. Then repeat main set except backstroke, 200 3-pulls-and-roll, and cooldown. I cut the workout a bit short. 2100 yards total.

My tummy hurt like hell after. Must have swallowed some air again. I gotta figure out why I keep doing this. It has been a problem for a while now.

Overall quality of this workout was low. My mind was all over the place. Today was one of those days where I let fear and negativity get the best of me. Every time I tried to put a positive spin on something, I found myself slipping directly back into "fear and negativity" mode. Not healthy.

2005-02-09

2005-02-09

Geojogging on a few trails near my crib. Found a nice trail just off the Bent Creek Greenway. Followed it a bit more than a mile while doing a multi-stage geocache. Overall distance was probably something around 4 miles, but I wasn't measuring. No HRM, no watch. Good run though.

2005-02-08

2005-02-08

Swim class. Same exact workout as last Thursday. Jim has never given us the same workout twice in a row before!

Swam hard and finished early, and didn't even have tummy issues after, which is a refreshing change. Even swimming hard, I was a bit slow. Couldn't get faster than 1:50/100 yards, which is odd. Oh well.

2005-02-07

2005-02-07

Mountainbiking around North Raleigh, with the occasional geocaching break. Low energy ride... just wanted to be out and about riding my bike. No HRM, no odometer, just a fun ride.

2005-02-06

2005-02-06

Long bike ride on my touring/city bike. Wasn't a huge workout, as I managed to keep my HR low almost the entire time. But it was still 3 hours of saddletime, which is way better than normal for this time of year.

Gotta get back to a more focused workout routine. I've been doing short/light workouts (I'm not logging all of them), but I'm not really structured at this point.

2005-02-03

2005-02-03

Geojogging (geocaching, jogging between caches :-)) in Durant Park. Maybe 2.5 miles total. Nothing hard at all.

Swim class. 2200 yards. 200 free warmup, 50 sprint, 100 swim, 200 drill, 300 paddles, 400 pull, 300 paddles, 200 drill, 100 swim, 50 sprint, 200 swim, 150 cooldown. (I'm off by 50 somewhere in that total). Was fast, but got tired during the last few sets.

2005-02-01

2005-02-01

Swim class. Tried to swim this one harder, with less time on the wall. Finished the 2200 quick, then did some extra. 200 warmup of swim/kick/swim/pull, then 6x150 alternating one-arm drill and hesitation, then 200 back, 300 swim/kick/swim, 6x50 alternating breast and other (which I did as butterfly or free), then 200 swim, 100 cooldown. To reward myself for a good workout, I did an extra 200 of mixed butterfly/breast/free. Solid workout, considering I haven't been swimming much lately.

I did some light jogging while out Geocaching today and yesterday, but I don't want to log it as a "workout". Funny thing is, though, my legs are sore from doing a bunch of one legged squats while looking for Geocaches in muddy areas. How can I be so out of shape that GEOCACHING is a workout? Ughh.