1/26
- just did an hour on the exercise bike... 3 tension. Thinking about just doing long hours on the bike for the whole week to see what that does... if I keep easy.
1/27 - nada
1/28 - 1:30 on the exercise bike
1/29 - :45 on the exercise bike
1/30 - nada
1/31 - 1:30-ish trying to get Fox to try ice skating.
2/1 - :30 on the exercise bike... my knee was bothering me a bit
Monday, January 26, 2009
Friday, January 16, 2009
1/19 - 1/25
Mondays are always days off
Tue 1/20 - Swim 12x50m 15-30s rest
- took me about 18 minutes... maybe... I'm not really sure. Tried to stay nice and easy, but I still was running out of breath... not good.
Wed 1/21 - Run :30 w/accels
- 5mph, 2 incline... 4 0:20 bursts up to 7mph. Was probably zone 3.
Thu 1/22 - Bike :45
- exercise bike, 45 minutes on easy. I plan to get some skinny tires for my cross bike, and I think I may get a trainer too so I can get more used to riding it rather than riding my exercise bike.
Fri 1/23 - Swim 6x100m, then 6x50m
- well, I strained my upper back on my left side sometime today... not sure what I did. I went to go swim anyway, hoping it would loosen up... but it just hurt. Ended up stopping after 5x100m. I was struggling without even considering the back really... finding 100s tough still... that is not good at all.
Hopefully my back feels better in the morning because I want to go skinning and hopefully riding tomorrow. I think I will start from the gate at Lockett Meadow road and practice skinning, see how fast I can go to see how far I could expect to go reasonably.
Sat 1/24 - Brick Bike :15 Run :15-:30
- I did not do this... instead I went splitboarding for 1:40 (probably 1:30 of that struggling to go uphill). I think that was enough for the day.
Sun 1/25 - Bike 1:30-2:00
- I put my new skinny tires on my bike, and setup my new bike computer last night and this morning. Struggled with the computer (not easy to stabilize a round sensor on my oval fork)... but at least I got it working and pretty stable.
Drove out to Lake Mary road, with the plan to do the 1:30 ride. It was 40 degrees and quite windy, so I wasn't sure I'd be able to ride at all. Parked at the long pull-off before upper Lake Mary, and took off on the bike. I wasn't too bad, except my hands were freezing. I had brought the fleece liners to my snowboarding mittens, but I didn't put them in my backpack... so I had to turnaround and fetch them out of the car. After that I was almost comfortable except my head and ears were pretty cold from the wind. Also I hate those stupid ear-bud things for my iPod, but don't know a good alternative for exercising (I greatly prefer the big over the ear "cans").
After about 20 minutes of riding time (yay, bike computer)... I was already getting pretty tired. Not sure it was my wind, or my legs or what, but I was losing momentum quickly. I stopped a bit and took a break, trying to warm up my ears with my gloves... and decided to just call that good and head back (still had to make it back to the car anyway). So I turned around and rode back to the car... best part of the ride was the real small downhill right before getting back to the Lake Mary Store, I managed to wind up to 25 mph for about 5 seconds...haha. Anyway, in total I rode a bit over 9 miles, averaging 13.5 mph for 40 minutes.
After this, I need to reevaluate my training plan here... and event plan for that matter. There are 3 triathlons in Phoenix in March that I was thinking of doing (they are part of a series if I understand right)... but right now I'm not sure that is a good idea. I think I need to back up and restart slower, and build up some base fitness (what the books call it). If I continue this way I'm afraid I will either hurt myself, or just get very frustrated with lack of endurance... or both. I have 2 weeks before the Flapjack Flats Time Trial that I was to do... I think I will try to focus on putting a lot of "easy" miles in on the bike rather than mixing up with running and swimming. Maybe just exercise bike an hour every day or something (real bike when I can)... I'm not sure what to do really.
Tue 1/20 - Swim 12x50m 15-30s rest
- took me about 18 minutes... maybe... I'm not really sure. Tried to stay nice and easy, but I still was running out of breath... not good.
Wed 1/21 - Run :30 w/accels
- 5mph, 2 incline... 4 0:20 bursts up to 7mph. Was probably zone 3.
Thu 1/22 - Bike :45
- exercise bike, 45 minutes on easy. I plan to get some skinny tires for my cross bike, and I think I may get a trainer too so I can get more used to riding it rather than riding my exercise bike.
Fri 1/23 - Swim 6x100m, then 6x50m
- well, I strained my upper back on my left side sometime today... not sure what I did. I went to go swim anyway, hoping it would loosen up... but it just hurt. Ended up stopping after 5x100m. I was struggling without even considering the back really... finding 100s tough still... that is not good at all.
Hopefully my back feels better in the morning because I want to go skinning and hopefully riding tomorrow. I think I will start from the gate at Lockett Meadow road and practice skinning, see how fast I can go to see how far I could expect to go reasonably.
Sat 1/24 - Brick Bike :15 Run :15-:30
- I did not do this... instead I went splitboarding for 1:40 (probably 1:30 of that struggling to go uphill). I think that was enough for the day.
Sun 1/25 - Bike 1:30-2:00
- I put my new skinny tires on my bike, and setup my new bike computer last night and this morning. Struggled with the computer (not easy to stabilize a round sensor on my oval fork)... but at least I got it working and pretty stable.
Drove out to Lake Mary road, with the plan to do the 1:30 ride. It was 40 degrees and quite windy, so I wasn't sure I'd be able to ride at all. Parked at the long pull-off before upper Lake Mary, and took off on the bike. I wasn't too bad, except my hands were freezing. I had brought the fleece liners to my snowboarding mittens, but I didn't put them in my backpack... so I had to turnaround and fetch them out of the car. After that I was almost comfortable except my head and ears were pretty cold from the wind. Also I hate those stupid ear-bud things for my iPod, but don't know a good alternative for exercising (I greatly prefer the big over the ear "cans").
After about 20 minutes of riding time (yay, bike computer)... I was already getting pretty tired. Not sure it was my wind, or my legs or what, but I was losing momentum quickly. I stopped a bit and took a break, trying to warm up my ears with my gloves... and decided to just call that good and head back (still had to make it back to the car anyway). So I turned around and rode back to the car... best part of the ride was the real small downhill right before getting back to the Lake Mary Store, I managed to wind up to 25 mph for about 5 seconds...haha. Anyway, in total I rode a bit over 9 miles, averaging 13.5 mph for 40 minutes.
After this, I need to reevaluate my training plan here... and event plan for that matter. There are 3 triathlons in Phoenix in March that I was thinking of doing (they are part of a series if I understand right)... but right now I'm not sure that is a good idea. I think I need to back up and restart slower, and build up some base fitness (what the books call it). If I continue this way I'm afraid I will either hurt myself, or just get very frustrated with lack of endurance... or both. I have 2 weeks before the Flapjack Flats Time Trial that I was to do... I think I will try to focus on putting a lot of "easy" miles in on the bike rather than mixing up with running and swimming. Maybe just exercise bike an hour every day or something (real bike when I can)... I'm not sure what to do really.
Wednesday, January 14, 2009
1/12 - 1/18
So it begins again. I'm going to (at least try to) follow the "6 weeks to an Olympic Tri" plan from Gale Bernhardt's "Training Plans for Multisport Athletes". The race I'm thinking about doing in 6 weeks is the Desert Classic Duathlon though... which is basically Olympic length running and biking in a different format (run-bike-run). I figure I'll just keep doing swimming training too since that is my main goal, but this should work for this race too.
Tues 1/13 - Swim 10 x 50m, rest 15-30 sec between 50s
- Well, I did go and do this one, but I forgot to pay attention to the Zone it was supposed to be. I was in probably Zone 4 (busting my ass and having a hard time breathing), but these Tuesday swims are supposed to be Zone 1 or 2, which is nice and easy.
Wed 1/14 - Run 30 mins with 4-6 20 second accels
- Went to FAC this morning and did this. This time I did pay attention and this is supposed to be Zone 1 or 2 as well. I found that a 4.5 mph pace was reasonable for me for jogging and breathing OK. For the accels I went up to around 6 mph (still pretty slow). I used an incline of 2 (degrees I guess), but still running on the treadmill always seems orders of magnitude easier than running for real. Just keeping my weight in one place and moving my legs I guess is what it is.
Thu 1/15 - Bike 45 mins
- just did this on the exercise bike. Took it nice and easy while watching some taped Daily-Colbert.
Fri 1/16 - Swim Set 1: 4 x 100m, resting 15-30 between 100s (Zone 1-2)
Rest: 1-2 minutes between sets
Set 2: 6 x 50m, resting 10 between 50s (Zone 3)
- Went to FAC this morning to do this swim. I took it very easy on the 100s, and most of the 50s too really (turned it up a little bit). Took around 25 minutes total. Oops.. I see that I was resting too long between the 50s (15s), and not long enough between the sets... only waited 30s there.
Sat 1/17 - Brick: Bike 15 mins, Run 15-30 mins
**** moved to Sunday *****
- moved this to sunday, but I did it... 15 and 15. I was supposed to stay in zone1/2... but I think when I was running I went too far (even though I was going 4.5 mph with incline of 2 just like before)... so biking then running pushed me over the edge I guess.
Sun 1/18 - Bike 1:00 - 1:30
**** moved to Monday *****
- 1:00 on the exercise bike.... easy rider. I'm thinking now that I should probably not do the duathlon on 2/22 that I was thinking about (Olympic length biking and running)... probably better to stick to the slowly ramping up plan. I'm thinking Flagstaff Triathlon in July will be the first at Olympic length.
Tues 1/13 - Swim 10 x 50m, rest 15-30 sec between 50s
- Well, I did go and do this one, but I forgot to pay attention to the Zone it was supposed to be. I was in probably Zone 4 (busting my ass and having a hard time breathing), but these Tuesday swims are supposed to be Zone 1 or 2, which is nice and easy.
Wed 1/14 - Run 30 mins with 4-6 20 second accels
- Went to FAC this morning and did this. This time I did pay attention and this is supposed to be Zone 1 or 2 as well. I found that a 4.5 mph pace was reasonable for me for jogging and breathing OK. For the accels I went up to around 6 mph (still pretty slow). I used an incline of 2 (degrees I guess), but still running on the treadmill always seems orders of magnitude easier than running for real. Just keeping my weight in one place and moving my legs I guess is what it is.
Thu 1/15 - Bike 45 mins
- just did this on the exercise bike. Took it nice and easy while watching some taped Daily-Colbert.
Fri 1/16 - Swim Set 1: 4 x 100m, resting 15-30 between 100s (Zone 1-2)
Rest: 1-2 minutes between sets
Set 2: 6 x 50m, resting 10 between 50s (Zone 3)
- Went to FAC this morning to do this swim. I took it very easy on the 100s, and most of the 50s too really (turned it up a little bit). Took around 25 minutes total. Oops.. I see that I was resting too long between the 50s (15s), and not long enough between the sets... only waited 30s there.
Sat 1/17 - Brick: Bike 15 mins, Run 15-30 mins
**** moved to Sunday *****
- moved this to sunday, but I did it... 15 and 15. I was supposed to stay in zone1/2... but I think when I was running I went too far (even though I was going 4.5 mph with incline of 2 just like before)... so biking then running pushed me over the edge I guess.
Sun 1/18 - Bike 1:00 - 1:30
**** moved to Monday *****
- 1:00 on the exercise bike.... easy rider. I'm thinking now that I should probably not do the duathlon on 2/22 that I was thinking about (Olympic length biking and running)... probably better to stick to the slowly ramping up plan. I'm thinking Flagstaff Triathlon in July will be the first at Olympic length.
Tuesday, January 6, 2009
1/4 -1/10
1/4 - I managed to get some motivation and got back into the pool on Sunday. I swam for 31 minutes, getting in 1000m. I started off with 30 second breaks between 50m laps, but toward the end I tried to speed up to make the 1000 before 30 minutes (didn't quite make it).
Kayaking in Hawaii
Well, in my last post I forgot that I did do one session of exercise... I rented a kayak at Kailua for a few hours. I'd never been kayaking before, and it was a lot of fun.
I paddled out to these 2 islands (Mokolua)... they are bird sanctuaries, but you can land on the beach and walk around a bit, just not go up the hill where the birds nest. After that I went back towards the beach, then over to flat island, which is... a really flat little island. There are birds that nest there as well, so I just walked around a little bit. Paddling itself was pretty fun, after the islands I just cruised around a little. I saw 2 different sea turtles while just roaming, one just had his head poking out of the water... then the other guy poked his head out, then I could see his whole back before he dove under, was pretty.
Overall it was a good workout too, for my back and shoulders mostly. I did however manage to give myself a nice rope burn on my back... getting back in the kayak I sat on the leash for the paddle, but pulled it out against my back I guess. I forgot I had done it until later that day I took a shower and it was super sore. Wasn't sure that it wasn't a man-o-war sting until I remembered the tether incident.
Well, that was that... maybe I'll post a couple pictures for the nobody who reads this... haha.
I paddled out to these 2 islands (Mokolua)... they are bird sanctuaries, but you can land on the beach and walk around a bit, just not go up the hill where the birds nest. After that I went back towards the beach, then over to flat island, which is... a really flat little island. There are birds that nest there as well, so I just walked around a little bit. Paddling itself was pretty fun, after the islands I just cruised around a little. I saw 2 different sea turtles while just roaming, one just had his head poking out of the water... then the other guy poked his head out, then I could see his whole back before he dove under, was pretty.
Overall it was a good workout too, for my back and shoulders mostly. I did however manage to give myself a nice rope burn on my back... getting back in the kayak I sat on the leash for the paddle, but pulled it out against my back I guess. I forgot I had done it until later that day I took a shower and it was super sore. Wasn't sure that it wasn't a man-o-war sting until I remembered the tether incident.
Well, that was that... maybe I'll post a couple pictures for the nobody who reads this... haha.
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