Thursday – 3/20/08
Great bike ride this morning. I rode the trainer for an hour and a half, at a good pace (18-19mph.) I worked up a great sweat and I really felt strong. I was a bit tired toward the end, but more “sleepy” than worn out. Afterwards I set out to go to the track. It was in the mid 50’s but it was WINDY! It felt like 20-30mph winds. It literally stopped me in my tracks at time. I did 4 miles of speed work, which was tough since I hadn’t been doing speed work since before Myrtle Beach Half Marathon. I’ve been looking forward to it, but it’s going to take some time for me to build up my speed again. [29]
Friday – 3/21/08
Warm-up mile on treadmill, then weight training. Today was the last day the pool was gong to be open for about 3 months, so I tried to enjoy the swim. I did a lot of leg work, with kicking drills and working with the fins. Then did some fast pace laps as well. It was a good swim, and now I will be driving to Red Springs 3 days a week. It should be ok, but since it’s a shorter pool I really don’t look forward to it, especially this close to the White Lake Half Ironman in May. [2]
Saturday – 3/22/08
What a great ride! I was in Union, SC. with Alison’s family and I went for a ride with my father-in-law Randy through these back roads around Union and Spartanburg. The weather was perfect. A little cool at first but it warmed up. Sunny and no wind. The road were smooth and there was hardly any traffic at all. However, I was able to experience hills! A lot of up and downs, but since I never get that here in Lumberton, I was enjoying it tremendously. We slowed the pace down a little (average 14mph) but we were up in the 30’s on the downhills, and I got a great workout coming up out of the saddle on the climbs. We rode for 3:03 and 42 miles. I felt great afterwards. Because I was up out of the seat so much I wasn’t sore and I got a good leg workout with the hills. Thanks Randy! Afterwards I went for a quick 2 mile run to stretch out my legs. [44]
Sunday – 3/23/08
Went for a nice three mile run this morning. It was colder than yesterday and I was running in Andrea & Mark’s (my sister-in-law & brother-in-law) neighborhood for the first time, so of course I got lost, but by the time I found my way back, I still felt really good. [3]
Monday – 3/24/08
This morning was a full body strength workout with a one-mile warm up, legs and abs. I did squats on one of those machines this morning for the first time in a long time. I usually have back pain after doing squats, but since I have really been working on strengthening my lower back and legs I thought I would give it a try. Afterwards I did a swim workout. I modified it a bit, because of the smaller pool I’m in, but I still got a good mile in. [2]
Tuesday – 3/25/08
Great workout today! I started on the bike with an hour ride of various degrees of intensity. I rode easy, then hard, and did that throughout the entire workout. At times I was really pushing myself and I felt good. Afterwards I went for a run and again I was really pushing it. I did 6 miles in 48:30, just a little over an 8 min per mile pace. Felt real strong. [23]
Wednesday – 3/26/08
This morning I worked core muscles and tried to really stretch out. I could tell that I was a little stiff and I needed to have a good workout. I really feel like I am strengthening my core. In the pool I mostly did speed work, which is always a challenge, but extremely helpful. [2]
Wednesday, March 26, 2008
Wednesday, March 19, 2008
Training Log - Week 7 – 3/13/08 – 3/19/08
Thursday – 3/13/08
Ahhhh, a scheduled “rest day.” One of my favorite things about endurance training…you have to get your rest. I got a solid 9 hours of sleep last night, and I feel great.
Friday – 3/14/08
Today was a new workout. I ran then lifted…no swimming. Which was good because the pool is still closed. I did a warm up mile then went outside and ran a three mile course we have mapped out in a neighborhood near the fitness center. Once again, I just didn’t feel good running. I feel slow and heavy and tired too. I haven’t had a good run I think since Mrytle Beach. I really do think I need to drop a few pounds. Oh well, after the run I went back inside and had a good full body workout. [4]
Saturday – 3/15/08
Big Day! Today was a scheduled 3 hour bike ride. I haven’t been on the bike that long since last year’s White Lake Half Ironman. Bob and I were pumped up. We have been getting ready most of the week. I was supposed to swim for a mile before, but as you know…pool closed. So I just settled for the bike ride. We ended up riding for 3:04 and logged 53 miles with an average speed of just over 17mph. We were really good at keeping our speed between 15-20mph. Overall I felt good. I wasn’t tired or out of breathe, my legs didn’t feel too bad (probably because we never really pushed it too hard) and my back felt really good as well. The most painful area was of course my seat and toward the end, my neck and shoulders started to hurt a bit. Later in the day, my legs were a bit sore and stiff but I still felt strong. [53]
**Saturday night I was reading my Men’s Health magazine and came across this quote from Lance Armstrong: “Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its lace. If I quit, however, it lasts forever.” Thanks Lance!
Sunday – 3/16/08
Rest Day!
Monday – 3/17/08
This morning at around 4:45, as I was driving the 17 miles it takes to get to the city of Red Springs to swim I thought about Olympic Athletes. You know, every time the Olympics come around they always interview a gymnast or ice skater and their stories are all the same. They have to drive hours every morning to get to the training facility to workout with some coach from the Ukraine or something. So, I’m not comparing myself to an Olympic Athlete, but I “kind of” felt like that this morning as I was driving to a different city to go swimming. Anyway, I walked a mile to warm up, did full body weights and did some speed drills in the pool. [2]
Tuesday – 3/18/08
Great workout this morning. I rode the bike for an hour and a half, with a 15 minute warm-up and cool-down and a one hour ride at a pretty good level of intensity. I had a good sweat and worked my legs pretty hard for 24 miles. Afterwards I went for a five mile run. I finally had a good run. I wasn’t tired, I didn’t feel sluggish, and although I wasn’t running to fast, I just felt real good. [29]
Wednesday – 3/19/08
This morning I only had time for a swim, because of an early morning meeting. I did some speed drills, which as always, was tough, but I had a great workout. I will probably do some yoga or something tonight. Oh, and the pool is closing for 2-3 weeks, so I will be driving to Red Springs in the morning to swim. [1]
Ahhhh, a scheduled “rest day.” One of my favorite things about endurance training…you have to get your rest. I got a solid 9 hours of sleep last night, and I feel great.
Friday – 3/14/08
Today was a new workout. I ran then lifted…no swimming. Which was good because the pool is still closed. I did a warm up mile then went outside and ran a three mile course we have mapped out in a neighborhood near the fitness center. Once again, I just didn’t feel good running. I feel slow and heavy and tired too. I haven’t had a good run I think since Mrytle Beach. I really do think I need to drop a few pounds. Oh well, after the run I went back inside and had a good full body workout. [4]
Saturday – 3/15/08
Big Day! Today was a scheduled 3 hour bike ride. I haven’t been on the bike that long since last year’s White Lake Half Ironman. Bob and I were pumped up. We have been getting ready most of the week. I was supposed to swim for a mile before, but as you know…pool closed. So I just settled for the bike ride. We ended up riding for 3:04 and logged 53 miles with an average speed of just over 17mph. We were really good at keeping our speed between 15-20mph. Overall I felt good. I wasn’t tired or out of breathe, my legs didn’t feel too bad (probably because we never really pushed it too hard) and my back felt really good as well. The most painful area was of course my seat and toward the end, my neck and shoulders started to hurt a bit. Later in the day, my legs were a bit sore and stiff but I still felt strong. [53]
**Saturday night I was reading my Men’s Health magazine and came across this quote from Lance Armstrong: “Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its lace. If I quit, however, it lasts forever.” Thanks Lance!
Sunday – 3/16/08
Rest Day!
Monday – 3/17/08
This morning at around 4:45, as I was driving the 17 miles it takes to get to the city of Red Springs to swim I thought about Olympic Athletes. You know, every time the Olympics come around they always interview a gymnast or ice skater and their stories are all the same. They have to drive hours every morning to get to the training facility to workout with some coach from the Ukraine or something. So, I’m not comparing myself to an Olympic Athlete, but I “kind of” felt like that this morning as I was driving to a different city to go swimming. Anyway, I walked a mile to warm up, did full body weights and did some speed drills in the pool. [2]
Tuesday – 3/18/08
Great workout this morning. I rode the bike for an hour and a half, with a 15 minute warm-up and cool-down and a one hour ride at a pretty good level of intensity. I had a good sweat and worked my legs pretty hard for 24 miles. Afterwards I went for a five mile run. I finally had a good run. I wasn’t tired, I didn’t feel sluggish, and although I wasn’t running to fast, I just felt real good. [29]
Wednesday – 3/19/08
This morning I only had time for a swim, because of an early morning meeting. I did some speed drills, which as always, was tough, but I had a great workout. I will probably do some yoga or something tonight. Oh, and the pool is closing for 2-3 weeks, so I will be driving to Red Springs in the morning to swim. [1]
Wednesday, March 12, 2008
Training Log - Week 6 - 3/6/08 - 3/12/08
Thursday – 3/6/08
This morning was a bike and run day. I rode for an hour on the bike at a relatively easy pace. I got up out of the saddle a few times and kept my heart rate up, but I definitely wasn’t riding hard. I rode for 15 miles. Then I went out for a run. Felt much better than Tuesday and I ran 4 and a somewhat easy pace. [19]
Friday – 3/7/08
Walked for a mile to warm up, then did about 45 minutes of full body resistance training using only the universal (cable) machine in the gym. Did full body w/ legs and abs. Afterwards I jumped in the pool, did a warm up of various strokes and then 1400 meter swim. I cut it a bit short because I had a busy morning but still got a mile in. [2]
Saturday – 3/8/08
Two words; Warm & Windy. It was 61 degrees this morning and there were winds of up to 30mph, but I soldiered on and went for a 8 mile run. Running into the wind made me feel heavy, like I was barely moving, but when that wind got behind me I felt like I was sprinting. Over all it was a good run. [8]
Sunday – 3/9/08
What a difference 24 hours makes. Yesterday 61, this morning 32, and the wind was much calmer. Bob and I set out to ride 40 (or 2 ½ hours, whatever came first) we ended up with 36 miles and about 2:10. We also said we would take it easy, but at times we were moving. We took Smith Mill rode, but probably for the last time. [36]
Monday – 3/10/08
Pool Closed! Once again the fitness center is having problems with the pool so I didn’t get to swim this morning. I’ll have to check on it later and either go this afternoon, or just wait until Wednesday. I did however warm up by walking a mile then did a full body workout. [1]
Tuesday – 3/11/08
This morning I had a good bike ride. Rode for an hour at a relatively easy pace (about 15mph) worked up a nice sweat and felt good. Can’t say the same for my run. From the start, I wanted to pack it in. I felt tired (bad night’s sleep), and slow and heavy. For one, I was a bit overdressed and was getting hot, but I had a headache and just felt like I was going through the motions. However, I didn’t quit and got in 5 miles. [6]
*I think I need to be more careful with my eating. I’m eating a lot because I’m working out so much and losing weight just as fast. But I think I need to still eat more, but cut back on the junk food I seem to be eating guilt free. It might help me feel a bit less sluggish.
Wednesday – 3/12/08
Well I had another bad night of sleep. Not sure how long I was actually asleep, but I felt like I was awake a lot of the night. But I still got out of bed at 4:30 and got something to eat for my workout, but I told myself that if the pool was closed again, I would just turn around and go home. “Pool Closed.” So I went home and got a much needed 2 more hours of sleep. Tomorrow is a scheduled rest day (Yeah!) and Friday I have a run scheduled, so unless I decide to go for a non-scheduled swim on Sunday, I will have gone a full week without swimming. But I am confident in my swimming and I don’t think it will hurt me too much. [0]
This morning was a bike and run day. I rode for an hour on the bike at a relatively easy pace. I got up out of the saddle a few times and kept my heart rate up, but I definitely wasn’t riding hard. I rode for 15 miles. Then I went out for a run. Felt much better than Tuesday and I ran 4 and a somewhat easy pace. [19]
Friday – 3/7/08
Walked for a mile to warm up, then did about 45 minutes of full body resistance training using only the universal (cable) machine in the gym. Did full body w/ legs and abs. Afterwards I jumped in the pool, did a warm up of various strokes and then 1400 meter swim. I cut it a bit short because I had a busy morning but still got a mile in. [2]
Saturday – 3/8/08
Two words; Warm & Windy. It was 61 degrees this morning and there were winds of up to 30mph, but I soldiered on and went for a 8 mile run. Running into the wind made me feel heavy, like I was barely moving, but when that wind got behind me I felt like I was sprinting. Over all it was a good run. [8]
Sunday – 3/9/08
What a difference 24 hours makes. Yesterday 61, this morning 32, and the wind was much calmer. Bob and I set out to ride 40 (or 2 ½ hours, whatever came first) we ended up with 36 miles and about 2:10. We also said we would take it easy, but at times we were moving. We took Smith Mill rode, but probably for the last time. [36]
Monday – 3/10/08
Pool Closed! Once again the fitness center is having problems with the pool so I didn’t get to swim this morning. I’ll have to check on it later and either go this afternoon, or just wait until Wednesday. I did however warm up by walking a mile then did a full body workout. [1]
Tuesday – 3/11/08
This morning I had a good bike ride. Rode for an hour at a relatively easy pace (about 15mph) worked up a nice sweat and felt good. Can’t say the same for my run. From the start, I wanted to pack it in. I felt tired (bad night’s sleep), and slow and heavy. For one, I was a bit overdressed and was getting hot, but I had a headache and just felt like I was going through the motions. However, I didn’t quit and got in 5 miles. [6]
*I think I need to be more careful with my eating. I’m eating a lot because I’m working out so much and losing weight just as fast. But I think I need to still eat more, but cut back on the junk food I seem to be eating guilt free. It might help me feel a bit less sluggish.
Wednesday – 3/12/08
Well I had another bad night of sleep. Not sure how long I was actually asleep, but I felt like I was awake a lot of the night. But I still got out of bed at 4:30 and got something to eat for my workout, but I told myself that if the pool was closed again, I would just turn around and go home. “Pool Closed.” So I went home and got a much needed 2 more hours of sleep. Tomorrow is a scheduled rest day (Yeah!) and Friday I have a run scheduled, so unless I decide to go for a non-scheduled swim on Sunday, I will have gone a full week without swimming. But I am confident in my swimming and I don’t think it will hurt me too much. [0]
Wednesday, March 5, 2008
Training Log - Week 5 – 2/28/08 – 3/5/08
Thursday – 2/28/08
Workouts are getting longer so I’m getting up earlier! Got up at 4:30 so that I could get some food and water before I started my bike ride. Rode the trainer for 1:15. Again, it was at a comfortable pace and I rode about 18 miles. Afterwards I needed to get a run in. As I was about to leave I saw that it was 26 degrees (I don’t know how people train in places up north.) Anyway, a quick wardrobe change and out I was. Brrr. Ran 6 miles at a nice easy pace. Felt great. [24]
Friday – 2/29/08
Well it started out ok. Warmed up on the treadmill for a mile, then got some weights in and as I was about to get in the pool, the closed it! Some mechanical problem. So no swimming today. Plus, this weekend is the Rumba so I probably won’t be getting a run in tomorrow on less I tried to squeeze one in. And I will hopefully still ride on Sunday. [1]
Saturday – 3/1/08
What a great day! It was the 2008 Rumba on the Lumber and the weather was perfect, the races went off without a hitch and the festival was just fantastic from start to finish.
Sunday – 3/2/08
Bike ride today. Warm-up for 2 miles, then Bob and I really pushed ourselves for 18. Maintained a fast pace, got up out of the saddle a bunch and really worked the legs hard. I was exhausted at the end. I then did a cool-down of 2 miles. [22]
Monday – 3/3/08
Got an earlier start today (5:00) which, except for having to get up at 4:30, worked out well. Walked a mile to warm up, did some light stretching and then did 45 minutes of full body weights including legs and core. Then I jumped in the pool for a mile swim. 400 warm up and 200 cool down, with a 1,000 at a steady pace. [2]
Tuesday – 3/4/08
Well, it looks like 4:30 is going to be the norm from now on. It’s really the only way to get in a full workout and still have enough time to sit and relax a bit with Alison over breakfast in the morning, and still get to work at a decent time. This morning was a 1:15 bike ride, and I rode at a pretty good pace with a nice and easy warm-up at the beginning. Rode for 22 miles. Afterwards I went for a run. It was 56 degrees. What a change in temperature. I wore a t-shirt and shorts and was still warm. I didn’t have a good run. I felt uncomfortable, a little tired, and I just didn’t feel like I was running well. But I got in 4 miles. [26]
Wednesday – 3/5/08
Warm-up 1 mile walk. Today I worked mostly on core exercises, which I really enjoy. I just feel like I get some good stretching in, and I know that strengthening my core is essential to my fitness down the road. Afterwards I got in the pool, did some drills and then did some speed work. Just like last time, I find the speed work to be tough, but I can feel how important this is. One mile and overall I did really well and afterwards I felt tired, but good. [2]
Workouts are getting longer so I’m getting up earlier! Got up at 4:30 so that I could get some food and water before I started my bike ride. Rode the trainer for 1:15. Again, it was at a comfortable pace and I rode about 18 miles. Afterwards I needed to get a run in. As I was about to leave I saw that it was 26 degrees (I don’t know how people train in places up north.) Anyway, a quick wardrobe change and out I was. Brrr. Ran 6 miles at a nice easy pace. Felt great. [24]
Friday – 2/29/08
Well it started out ok. Warmed up on the treadmill for a mile, then got some weights in and as I was about to get in the pool, the closed it! Some mechanical problem. So no swimming today. Plus, this weekend is the Rumba so I probably won’t be getting a run in tomorrow on less I tried to squeeze one in. And I will hopefully still ride on Sunday. [1]
Saturday – 3/1/08
What a great day! It was the 2008 Rumba on the Lumber and the weather was perfect, the races went off without a hitch and the festival was just fantastic from start to finish.
Sunday – 3/2/08
Bike ride today. Warm-up for 2 miles, then Bob and I really pushed ourselves for 18. Maintained a fast pace, got up out of the saddle a bunch and really worked the legs hard. I was exhausted at the end. I then did a cool-down of 2 miles. [22]
Monday – 3/3/08
Got an earlier start today (5:00) which, except for having to get up at 4:30, worked out well. Walked a mile to warm up, did some light stretching and then did 45 minutes of full body weights including legs and core. Then I jumped in the pool for a mile swim. 400 warm up and 200 cool down, with a 1,000 at a steady pace. [2]
Tuesday – 3/4/08
Well, it looks like 4:30 is going to be the norm from now on. It’s really the only way to get in a full workout and still have enough time to sit and relax a bit with Alison over breakfast in the morning, and still get to work at a decent time. This morning was a 1:15 bike ride, and I rode at a pretty good pace with a nice and easy warm-up at the beginning. Rode for 22 miles. Afterwards I went for a run. It was 56 degrees. What a change in temperature. I wore a t-shirt and shorts and was still warm. I didn’t have a good run. I felt uncomfortable, a little tired, and I just didn’t feel like I was running well. But I got in 4 miles. [26]
Wednesday – 3/5/08
Warm-up 1 mile walk. Today I worked mostly on core exercises, which I really enjoy. I just feel like I get some good stretching in, and I know that strengthening my core is essential to my fitness down the road. Afterwards I got in the pool, did some drills and then did some speed work. Just like last time, I find the speed work to be tough, but I can feel how important this is. One mile and overall I did really well and afterwards I felt tired, but good. [2]
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