Spin

Did a spin class in Morristown. It was ok. Went in 1/2 hour before the class started and warmed up.

Time: 1 hour 6 minutes Average HR: 152

Treadmill run

Ran the treadmill in Morristown NJ.

Time: 40 minutes Average HR: 149

7 miler and a WTF

Went to Monson for masters swim this morning and nobody there. WTF!! An hour in the car wasted and up at 5:45. Ran a 7 miler in the afternoon with a pee break at the turnaround. Miserable cold out.

Distance: 7 miles Pace: 9:15 Average HR: 161

Swim and spin in the basement

Swam today in town, 2100 yards

300 warm up
4 x 75 DPS on 1:45
300 pull
4 x 75 DPS on 1:45
300 kick
4 x 75 DPS on 1:45
3 x 100 on 2:00

Hopped on the trainer in the basement.
40 minutes w/average HR of 138. I was a little tired...

Running field test

Running field test today which means warm up and then run as hard as you possibly can for 8 minutes and get max and average heart rate readings. The track is now closed for the winter so I did the mile plus that I have measured off near the house, unfortunately it has 100 feet of vertical unlike the track, perhaps I should have done the downhill direction rather than the up...

The warmup was fine, then I started the run which was fine as well. At a little over the 1/2 mile mark it felt like I was breathing knives though, really sucked! I ended up averaging 7:15 minute miles which is off my peak, but I have not been doing ANY speedwork since the Philly 1/2 marathon in September. Max HR was 184 and the average was 179 which is low as well. Talked to my coach and he said that this was because of the cold temperatures.

All of the races are opening up for next year so I need to put together a schedule to get me ready for Timberman.

Recovery run

Recovery run today to get the legs moving again. Running field test tomorrow.

Distance: 3 miles Pace: 8:23 Average HR: 152

Masters swim

2 hour masters swim this morning. The we went to the Mohegan Sun for a big wine tasting and dinner @ MJs steakhouse. Very good!!

8 miler

Ran an 8 miler with a couple neighbors nice and slow through the woods into Quabbin. It was pretty cold (18 degrees). We had a slight tail wind on the way out, and the way back was terrible fighting the headwind (which slowed us way down).

Our pace was slow, but my average HR was pretty low as well so it makes sense.

Distance: 8 miles Pace: 9:50 Average HR: 159

Swim

Swam this morning in town. 1850 yards plus some kicking. Had to cut the 10 min kick a little short due to running out of time.

Workout looked like:
200 Swim
6X75 (25 6-1, 25 Triple Switch, 25 DPS on 2:00)

4X50 Pace on 1:20

800 For Time

10 min Kick

5X50

Quick 4 miler

Ran the 4 mile loop down to the water and back at about lunchtime. Fastest time to date. Felt awesome. The workout started as just a warm up / cool down, and a 15 minute tempo. The warm up had an average HR of 152 which included a first mile of 7:55. I covered 2 miles in the 15 minute tempo at an average of 175 and then felt so good I bumped it up a bit more and ran it in (last mile HR ave was 181).

This weekend I need to do a long(er) run in prep for the Jones 10 miler. I'll try to get in 8 on Saturday afternoon.

Distance: 4 miles Pace: 7:51 Average HR: 170

Spin at Kevin's

Went to Kevin's and spun for an hour and a half with Kevin, George, and LeeAnn. Good time, good workout.

Average HR: 151

Run

Did the 4 mile loop down to the water and back in 33:19 which was a nice time. HR monitor freaked out. 22 degrees with a light snow.

Distance: 4 miles Pace: 8:19 Average HR: 163

Trainer ride

Rode the trainer in the basement today... Not a lot of fun, but we do what has to be done...
47 minutes with a 15 minute tempo. Average HR for the ride was 135 with 151 during tempo.

Masters swim and a run

2 hour masters swim this morning. Kevin and Doug were there, it was cool to see them out. Doug is training for IM AZ and I'm sure that he will race it well. Tough swim for me, I did take 12 seconds off my best 100 so hopefully it is because of the last stroke adjustment I made.

A couple folks and I went on a 7 mile run in the afternoon. There a couple HR dips were we walked a bit, one of the dudes didn't have the mileage to stick it out and I like to finish the run with who started it (otherwise its not fun for them). It looks like we are going to field a team to do the Reach the Beach relay in NH this year (210 miles) I think that ites going to be a great time (although perhaps a bit painful).

Distance: 7 miles Pace: 9:42 Average HR: 169 (eek!)

Swim and a run

Went to the Y today with the 2 oldest. They chilled out in the warm pool and I swam a quick 1000 yards (well...relatively) to try to get back in the groove then I went and we all hung out for a while.

It was very rainy out today, since I have a longer run with a couple folks tomorrow I just did 3 miles on the treadmill to get my legs moving in the right direction.

Distance: 3 miles Pace: 7:53 Average HR: 155

Wow...it's been a while

Well, back from vacation. It was an awesome time; 3 days at Disney World followed by a 4 day Disney cruise with the kids, my parents, and Jill's brother and his family. Didn't get a whole lot of 'training' exercise in. We were pretty active for the week though walking all day while in the parks. The kids did an awesome job over the week as well. I did get to swim once while in the parks, and I rode one of the spin bikes for 45 minutes and ran for a 1/2 hour on one morning on the cruise ship. I gained 7 lbs on the trip (Wow)!! I figure that it will take me about a month to get back to where I was. Well worth it though, I was a little cranky due to no exercise but it was kind of nice not exercising at the same time. A strange dynamic.