Thursday – 2/21/08
Same workout as Tuesday. I rode the bike at a relatively easy pace for an hour and went for an easy 3 mile run. It was cold! I had an adjustment and massage later that afternoon and the chiropractor said that my back looks good and that I seem to be doing well. [18]
Friday – 2/22/08
Warm-up for 15 mins (1 mile) on the treadmill then about 40 mins of full body weights including legs and abs, then some easy swimming and a variety of swim strokes for one mile. [2]
Saturday – 2/23/08
Slept in (that was nice) then went for a 6 mile run down to Luther Britt Park. I ran the first mile nice and easy and then stretched for about 15 minutes. I need to do this more often, because I definitely felt less “aches & pains” along the way. On a side note, while running I spent some time thinking about a friend who just recently passed away and thinking about her life brought me strength. She was just 40 years old and over the last 10 years she was battling breast and bone cancer. She was so brave and strong and she lived every day to the fullest. This little sentence obviously does not do her justice, but I am truly inspired by her. [6]
Sunday – 2/24/08
Rode with Bob this morning. It was cold and windy and made for a long tiring ride, but we ventured down a new road and got in 36 miles. Before we began I mentioned how at the memorial service the night before for our friend, a passage from her journal was read. She talked about how the hardships in her life only made her a better person and made her realize how important it was to live every day like it was your last. When she was alive, people always commented on how inspirational she was, and now that she is gone she is even more inspiring. [36]
Monday – 2/25/08
Got an early start this morning to better fit in my weights and swimming workout, but it still took over two hours, but I felt great when I finished. I walked for a mile to warm up then did close to an hour of full body weights and core, then another mile in the pool with drills and swimming. [2]
Tuesday – 2/26/08
This morning Alison and I both rode our bikes for an hour. I tried to push myself a little bit harder by getting up out of the saddle several times, but I still probably maintained about a 15mph pace. Afterwards I went for another 3 mile run. [18]
Wednesday – 2/27/08
This morning I walked for a mile to warm up, then did about 30-45 mins of core exercises. I then got in the pool and did some very difficult speed drills and some easy swimming to. This was the first time that I really did any kind of speed work in the pool and it took a lot out of me. [2]
Wednesday, February 27, 2008
Friday, February 22, 2008
Training Log - Week 3 - 2/14/08 - 2/20/08
Thursday – 2/14/08
Easy walk/run warm up, then some full body stretching and light weights. [3]
Friday – 2/15/08
Day off.
Saturday – 2/16/08
Myrtle Beach Half marathon. What a great day. The weather was great. 50 degrees at race time (6:30 am) I ran with Alison and she set her PR (2:10:28) I felt really good. No major pain in my foot and I wasn’t too winded. Plus, I recovered well. No real pain or soreness. [13]
Sunday – 2/17/08
Day off. Although I took the day off, today I set my mind into tri-mode. I will technically begin my Ironman training on Monday, although I have been training all along, and start concentrating on more swimming and biking drills and getting out on the bike more and for longer periods of time.
Monday – 2/18/08
Walked about 15 mins. to warm up then some stretching. I did 45 mins. of weights including all major muscle groups and legs and core. I usually don’t do legs, but the program I’m following suggests it, and I do feel I need to increase my leg strength (with weights and not just through biking and running.) Then I got in the pool for 30 mins of easy swimming and drills. [2]
Tuesday – 2/19/08
Rode the trainer this morning easy for an hour (about 15 miles) then I went for an easy run for 30 mins (3 miles.) I felt good. I was getting a bit tired on the bike (mostly my arms and seat) but felt great during the run. [18]
Wednesday – 2/20/08
Well just like an episode of Sienfeld, I had an “alarm clock” issue this morning and did not get up for my workout. I had planned some core exercises and swimming, but I guess these things happen. There’s always tomorrow (or even later today…)
Easy walk/run warm up, then some full body stretching and light weights. [3]
Friday – 2/15/08
Day off.
Saturday – 2/16/08
Myrtle Beach Half marathon. What a great day. The weather was great. 50 degrees at race time (6:30 am) I ran with Alison and she set her PR (2:10:28) I felt really good. No major pain in my foot and I wasn’t too winded. Plus, I recovered well. No real pain or soreness. [13]
Sunday – 2/17/08
Day off. Although I took the day off, today I set my mind into tri-mode. I will technically begin my Ironman training on Monday, although I have been training all along, and start concentrating on more swimming and biking drills and getting out on the bike more and for longer periods of time.
Monday – 2/18/08
Walked about 15 mins. to warm up then some stretching. I did 45 mins. of weights including all major muscle groups and legs and core. I usually don’t do legs, but the program I’m following suggests it, and I do feel I need to increase my leg strength (with weights and not just through biking and running.) Then I got in the pool for 30 mins of easy swimming and drills. [2]
Tuesday – 2/19/08
Rode the trainer this morning easy for an hour (about 15 miles) then I went for an easy run for 30 mins (3 miles.) I felt good. I was getting a bit tired on the bike (mostly my arms and seat) but felt great during the run. [18]
Wednesday – 2/20/08
Well just like an episode of Sienfeld, I had an “alarm clock” issue this morning and did not get up for my workout. I had planned some core exercises and swimming, but I guess these things happen. There’s always tomorrow (or even later today…)
Monday, February 18, 2008
Training Log - Week 2 - 2/7/08 - 2/13/08
Thursday – 2/7/08
Today was my easy run. I did 6 miles at about a 10 or 11 min pace (I didn’t even wear my watch) at the L.H.S. track. I felt really good. I could definitely feel the difference when I run on the “soft” track as compared to the road. I get a little bored running in circles, but it’s a great way to help stay focused. [6]
Friday – 2/8/08
Weights and core workout.
Saturday – 2/9/08
Last long run before Myrtle Beach. I ran 11 miles in 1:37. Felt really good. [11]
Sunday – 2/10/08
Rest. This week I’m going to take it easy to rest up for Myrtle Beach half marathon. After MB I am going to switch into tri mode. Increase the number of run and bike miles as well as the number of days per week for biking and swimming.
By the way, I am starting something new for MB. I’m carb depleting before my carbo load. Read an article and thought I would give it a try. Briefly, the principle behind it is that you deplete your body of carbs for a few days and then when you start taking them in, your body does a better job of storing them, to give you more energy on race day. I’ll let you know how it goes.
Monday – 2/11/08
An easy swim this morning. Did a few drills and then enjoyed a soak in the hot tub.
Tuesday – 2/12/08
Easy walk and run warm up, then some full body stretching and light weights. [2]
Wednesday – 2/13/08
Day off.
Today was my easy run. I did 6 miles at about a 10 or 11 min pace (I didn’t even wear my watch) at the L.H.S. track. I felt really good. I could definitely feel the difference when I run on the “soft” track as compared to the road. I get a little bored running in circles, but it’s a great way to help stay focused. [6]
Friday – 2/8/08
Weights and core workout.
Saturday – 2/9/08
Last long run before Myrtle Beach. I ran 11 miles in 1:37. Felt really good. [11]
Sunday – 2/10/08
Rest. This week I’m going to take it easy to rest up for Myrtle Beach half marathon. After MB I am going to switch into tri mode. Increase the number of run and bike miles as well as the number of days per week for biking and swimming.
By the way, I am starting something new for MB. I’m carb depleting before my carbo load. Read an article and thought I would give it a try. Briefly, the principle behind it is that you deplete your body of carbs for a few days and then when you start taking them in, your body does a better job of storing them, to give you more energy on race day. I’ll let you know how it goes.
Monday – 2/11/08
An easy swim this morning. Did a few drills and then enjoyed a soak in the hot tub.
Tuesday – 2/12/08
Easy walk and run warm up, then some full body stretching and light weights. [2]
Wednesday – 2/13/08
Day off.
Wednesday, February 6, 2008
Training Log - Week 1 - 1/31/08 - 2/6/08
Thursday - 1/31/08
Well today is the unofficial start to my Ironman training. It’s not the day I actually started training, but it is the first day that I am starting this training log and more importantly, the day I start adding up the miles for the sponsors who are taking the Ironman Challenge. Visit my website for more information on becoming a sponsor.
Anyway, today I had an easy run scheduled. My focus currently is the Myrtle Beach Half Marathon, and Saturday I have a 13 miler planned so today I ran 5 miles at about a 12 minute/mile pace. I also started breaking in a new pair of Brooks Axiom 2. These are the shows I’ve been wearing since they stopped making my Nike Shox 2:45. I’m not sold yet on them, but they have been pretty good to me over the last 8 months or so. If they had a little bit more cushion, I think they would be perfect. It was about 34 degrees this morning so I ran on the treadmill at the gym. I actually wanted to run 6 or 7, but I get so bored on the treadmill I just did 5. [5]
Friday – 2/1/08
Today was weights. I did 60 minutes of full body strength training and core exercises.
Saturday – 2/2/08
12 mile run this morning. It was cold, about 34 degrees. I didn’t wear my watch, so I don’t know what my exact pace was, but I feel like I was probably running about a 9 minute mile. This was my last long run before Myrtle Beach. I felt really good. No pain, and afterwards I felt extremely relaxed. [12]
Sunday – 2/3/08
Rode 30 miles this morning…another cold one. I could tell my legs were tired from the run yesterday. I could barely get up out of the saddle without them shaking. Averaged around 18 mph. I was tired afterwards and my legs were a bit sore. [30]
Monday – 2/4/08
Weight training. 60 mins.
Tuesday – 2/5/08
Today was a tempo run. I ran one warm up mile at a very relaxed pace, and then ran three miles at a 7:30 pace. Felt good, but not as good as past weeks, I think I’m still tired from a “heavy-mileage” weekend. 56 degrees this morning with some wind. [4]
Wednesday – 2/6/08
Swimming drills. Worked on kicking, arm strokes and then did speed drills.
Well today is the unofficial start to my Ironman training. It’s not the day I actually started training, but it is the first day that I am starting this training log and more importantly, the day I start adding up the miles for the sponsors who are taking the Ironman Challenge. Visit my website for more information on becoming a sponsor.
Anyway, today I had an easy run scheduled. My focus currently is the Myrtle Beach Half Marathon, and Saturday I have a 13 miler planned so today I ran 5 miles at about a 12 minute/mile pace. I also started breaking in a new pair of Brooks Axiom 2. These are the shows I’ve been wearing since they stopped making my Nike Shox 2:45. I’m not sold yet on them, but they have been pretty good to me over the last 8 months or so. If they had a little bit more cushion, I think they would be perfect. It was about 34 degrees this morning so I ran on the treadmill at the gym. I actually wanted to run 6 or 7, but I get so bored on the treadmill I just did 5. [5]
Friday – 2/1/08
Today was weights. I did 60 minutes of full body strength training and core exercises.
Saturday – 2/2/08
12 mile run this morning. It was cold, about 34 degrees. I didn’t wear my watch, so I don’t know what my exact pace was, but I feel like I was probably running about a 9 minute mile. This was my last long run before Myrtle Beach. I felt really good. No pain, and afterwards I felt extremely relaxed. [12]
Sunday – 2/3/08
Rode 30 miles this morning…another cold one. I could tell my legs were tired from the run yesterday. I could barely get up out of the saddle without them shaking. Averaged around 18 mph. I was tired afterwards and my legs were a bit sore. [30]
Monday – 2/4/08
Weight training. 60 mins.
Tuesday – 2/5/08
Today was a tempo run. I ran one warm up mile at a very relaxed pace, and then ran three miles at a 7:30 pace. Felt good, but not as good as past weeks, I think I’m still tired from a “heavy-mileage” weekend. 56 degrees this morning with some wind. [4]
Wednesday – 2/6/08
Swimming drills. Worked on kicking, arm strokes and then did speed drills.
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