Swim in Spokane

There is a pretty nice YMCA about 5 minutes from my hotel in Spokane, it was snowing pretty good when I arrived at 10:30 PM last night. Since my internal clock was hosed due to the time zone change I was up anyway. I arrived just as a what looked like a masters swim type session was finishing which was perfoct timing so I had a lane to myself for an hour. I was working the swimp3 so I don't really know how many laps I did.

It was still pretty early after finishing which gave me a chance to go back to the hotel and shower etc before work.

4 mile run, no HR monitor

Couldn't find my HR monitor so I ran without it...felt kind of weird. Recovery run coming off my race of 2 days ago. Had to head to Spokane in the afternoon for a couple days.

Jones town and country 10 miler

Well, the race certainly took place, it was both good and bad. Bad because I felt like absolute junk in the run (groggy as all get out, and I maxed out my HR at mile 4 up the first good hill (196) and had to back it down to avoid blowing up. But it was good because I raced it, and I took 7:09 off my last years time finishing in 1:27:07 with an average heart rate of 185. This was a tough, hilly course and I was able to keep my pace faster than the flat Philly 1/2 marathon (8:42 here as compared to 8:45 at Philly). So...I know that I was working pretty darn hard for an hour and a half. Oh well, a new goal time to shoot for next year!!

Quick swim to loosen up

Went to the Y and swam a quick 500M to try to loosen up my back. I tweaked it last night moving a freaking TV. Swim did not really help much. I know that I shouldn't because I'll be groggy in the AM but I'll take a muscle relaxer. If I don't I'm afraid that I'll have to miss the race completely.

Recovery run

Yet another recovery run... At home this time down to the gate and back. 2 more days till the 10 miler. I may actually pull it off!

Distance: 3 miles Pace: 9:20 Average HR: 157

Recovery run in Morristown

1/2 hour recovery run on the treadmill in Morristown.

Average HR: 157

Swim at the Y and a run

45 minute swim this morning at the Y, Swimp3 so I'm not sure on the distance.

30 minute recovery run in the afternoon with an average HR of 148.

Treadmill run. Race may be ok after all...

Recovery run on the treadmill tonight due to time constraints. Feel much better than yesterday and I may be able to pull the race out this weekend.

Time: 30 minutes Average HR: 151

Sick as a dog and a new diet...

Took yesterday as a day off and today I feel terrible with a stomache bug, will end up taking today off as well. I am not feeling very good about the race this weekend, we'll have to take it as it comes...

Started a new diet today as well, based on 6 small meals per day great mix of carbs, protein, and fat. 1900 - 2100 calories per day. Good stuff.

10 mile run out of Northampton

Did a flat 10 mile run (approximate) out of Northampton in an attempt to get ready for the upcoming Jones Town and Country 10 miler. Had a big time negative split. It was a good opportunity...I dropped the car off to get the oil changed etc and headed out rather than sitting around waiting. It started off pretty cold and then warmed up to the point where I had to keep putting on / removing gloves due to wind direction. I had worn a coat and a vest and had to pull of the vest as well. Nice run.

Average HR: 161 Around 8 minute miles

Run down to the water

Back to the cold of New England. It's actually not too bad with temps in the high 30's. Ran down to the water today, 8:03 first mile.

Distance: 4 miles Pace: 8:42 Average HR: 166

Florida run

Last run in Florida for a while... a little shorter today due to time constraints but a good one, was able to get my HR higher and just felt more snappy.

Time: 41 minutes Average HR: 158

Florida run

Another run in Florida, 5:30 AM, dark, headlamp. About an hour with a dip at the end due to having to wait for a stoplight. Warmer today. Socks on hands, tied a pair of socks together to use as a headband as well. I wish I could have gotten a picture!!

Average HR: 155

Run in 'sunny' Florida

Yesterday was a rest day, I travelled to Orlando to attend a manufacturing conference. This morning (Sunday) I got up to run @ 5 AM hoping to take in some warm FL weather. Right!! 45 degrees and I have a t-shirt and shorts and am running with my head light. I freaking froze. I only got 42 minutes in (heck of a negative split to get warm). Even so my average HR was only 149. No idea on mileage.

Swim and run

Swam in town in the AM, 4 x 500. Took 45 minutes.

In the afternoon I did an out and back 4.6.

Distance: 4.6 miles Pace: 8:41 Average HR: 165

Recovery run on the treadmill

Recovery run @ home on the treadmill.

Distance: 3 miles Pace: 8:34 Average HR: 143

Swim and a spin at Kevin's

Swim workout in town to start the day. Looked like:

200 EZ warm up

16X50
1-4 easy/hard
5-8 hard/easy
9-12 easy to the 1/2 way point hard to the wall and back, finish easy
12-16 all out

2 x broken 125
Sprint 75 rest 10 seconds sprint 50

10X75 on 1:50 6-1, triple switch, DPS (25 each).

300 Pull
200 Kick
100 Cool Down

Wow!! that was 2600 yards or 1.4 miles... My calves were cramping big time towards the end of the workout.

At night I went to Kevin's for a spin workout. We did 2 spinervals DVDs, Zootz challenge, and sufferama. Very cool, bunch of people. My legs made it ok.

Time: 01:32:00 Average HR: 147

5.5 mile loop

Ran the 5.5 mile loop today, I could not find my HR strap so did it sans technology. Pretty good time, windy as all get out and cold.

Distance: 5.5 miles Pace: 8:56 minute miles

Masters swim

2 hour masters swim this morning. Was out of breath a few times during the longer all out efforts. Best time in the 50 was 46 seconds which is great for me.

No other exercise besides getting some food ready for the Superbowl. I found out who was playing yesterday and this is typically the 1 football game per year that I watch. During the game a cold or some other virus hit me like a load of bricks. This is probably the reason that my breathing capacity was off these last several days.

Snowy run

Went for a run today, bitter cold 10 degrees. The original plan was to do 9, but I ended up doing 7. I almost decided not to go out 3 or 4 times. I ran the trail and there was 5 inches of fresh snow, that made for pretty hard going. A lot of slipping and sliding and just more work in general either picking up the feet or powering them through the snow. Slow, slow, slow... My breathing was very labored given my average HR (160).

Distance: 7 miles Pace: 10:13 Average HR: 160

Swim and spin

Swam in town this morning. 2000 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
200 cool down
Rode the trainer for an hour with 4 fast pedal intervals. Average HR was 142.

Trainer with steady states

Rode the trainer with 2 4 minute steady state intervals.

Time: 45 minutes Average HR: 143 Steady state HR: 156