Week Wrapup

I had a relaxing weekend with my parents in my hometown. I flew up alone on Friday for my 20 yr class reunion. A few classmates are organizing a picnic today and the turnout is supposed to be good. And it'll be a kegger reminiscent of the field party days from highschool. Looking forward to it.

Friday I was off, so got in about 30 miles of interval work on the bike after a great swim workout. Yesterday I hit my old school disctict track for 4.5 miles of 1/2 mile intervals.

I felt pretty good and kept all 4 around a 6:30 pace. Did a lot of slow jogging and walking to recover. Battling a shin splint on right leg and have been eating ibuprofen and glucosamine like it's m&m's. Was planning doing 10 miles LSD this AM but decided to let leg rest and heal. (Late night beer with Dad helped seal the decision)

I'll post total distances when I get home, but looking like around a 100 mile week.

~Dave

This morning's swim workout

400 EZ

6 X 50 kick :10 rest

6 X 50 drill :10 rest

3X5X100 on 2:00, 1:45, 1:30  Last set moderate / hard

20 X 25 on :30 warmdown

On the last set of one hundreds I went 1:14, 1:16, 1:17, 1:18, 1:17

Going for a bike ride now.

Better Aerobic Base

Over 60 miles for this week so far.

Monday

Run 5.4 miles Intervals and 2000 Meters Swimming.

Here's my mile pace times for 1/2 mile runs

7:09

7:34

8:05

7:50

8:20

I'd like to get to betwee 6:45 and 7:30 for all of them.

Good news is that I'm running more during the recovery rather than walking and puking

Run was followed by a 2900 Meter Swim

400 EZ

6X50 Drill

2 ties thru

2X 200 Pull :20 Rest

3X100  50 drill, 50 build :20 - :30 Rest

3X100  Fast :05 rest

200 Warm down

I was feeling some speed come back in the fast 100's the first one came in at 1:25

Tuesday

Cycle to Work 6 cycle home 13 and felt yucky.

2 Margaritas

Wednesday

Lunchtime Maintenance Run at the Nortel Hilly Trails.

Super Hot, Super Hilly, Super fun, 7 miles

Thursday

Cycle 30 miles medium to hard effort.  Average 19.2 thru some pretty decent hills.

Tonight I pack to go to NY for my 20 yr High School reunion.  I can't wait to see the old friends. With a vacation day thrown in tomorrow.  Here's what I'd like to do.

Friday.....Swim 6 - 7 AM,  Ride 35 Miles with some intervals, Run 4 (brick)

Saturday 10 Miles Running Long and Slow and Easy.

Sunday 4 Mile Track workout at Tuscarora Elementary.

~Dave

Quick Update..... Week in Review June 1 - June 7

Monday:  5.4 mile run 5X  1/2 mile intervals with 4:00 recovery

7:22, 8:12, 7:53, 9:32, 9:11 pace.....Hilly course, HOT

Tuesday:  28.44 Mile Bike Intervals....Average 17.8 mph

Wednesday:  Morning Swim... 3280 Yards

Thursday:   4.6 Mile Trail Run at  office trail

Friday:  REST

Sat:  22 mile Bike, 3.4 mile Run  brick and felt horrible

Sun:  33.4 Mile Group ride  18.4 mph average.

94.6 miles for the week.

 

Annual Physical Changes

Results from my annual physical are in.....Here's how I stack up year over year.

2008 2009 Doc's. Comments

Weight (Clothed) 204 184 Need to Lose another 20 lbs.

Cholesterol 233 204 Good Progress need to lose another 20 lbs.

HDL 44 56 Good...Result of Exercise

LDL 165 131 Good Progress...Lose 20 lbs. and you'll <>

Triglyceride 112 86 Good thing you don't have a problem here

Glucose 114 81 Wow, You were "livin' large" last year!

Everything is gonna be ok, if I just lose 20 lbs!  

Picking up the Mileage...

Week in Review... Monday Afternoon

Graphical Version of my mileage log.

I've had a couple of big weeks in a row and hoping to get up over 100 miles this week again.  

It appears as though the legend didn't come thru, but the bottom line represents swim converted to miles, yellow is run, and the red is bike.  Blue at the top is total miles.

Thursday : CSH Group ride again.  32 miles at a 19 something average.  

This ride is getting pretty fast, and I got a little bonky in the hills on the last five miles home. 

Friday: Six mile relaxed run with nothing to report but good iPod Tunes.  Someday I'll post my wicked pisser play list.

Saturday:  Neighborhood pool swim.  Here's the W/O

Warmup 200 swim, 100 kick, 100 swim

10 X 50 free drills on :10 rest interval

Mainset  5 X 3 X 100 descend on 2:00, 1:45, 1:30 no rest between 

2X100 Kick

Warmdown  20 X 25 on :30

I was trying to race a couple of teenage kids, but hey couldn't keep up with me.  ;-)

Sunday: 22 miles solo on the bike.  Interval workout

20 min EZ spinning

5 X 3 minutes with 1 min HR Zone 2, 1 min HR Z3, 1 Min HR> 170 beats per minute, 2:30 spin down.

I got up to 27 - 30 mph at times on the Zone 5's.  Scary fast on a bike for me.  Hopefully the bike intervals will help me go from 

This....

 To This!!!

Midweek Update

So last weekend, though productive from an athletic standpoint....not great from a diet point of view....

On Sunday after a great bike ride, we had some folks over for for a cookout.  Great food, great friends, and lot's of beer.  A couple of Mexican families living locally.  Pilar and Rodrigo, and Beto and Maru.  My buddy Loucks came over with his kids for a few hours too.  Anyway, Loucks brought over his "Baggo" game.  Like horseshoes but you throw beanbags into some flat boards.  1 point if the bag stays on the board, 3 points if you make it in the hole.  Play to 21. (Oh and you're required to be holding a beer in your non throwing hand)  Beto and I took on Loucks and Rodrigo and the steaks were quite high.  Here's what the loser's got to do!

Kind of brings new meaning to Multisport.

So, tired, drunk, and sore, I decided to take Monday off!

Tuesday my plan was to cycle into and home from work, and do a brick workout.  I took the longway home 13 miles, and changed immediately.  My first 15 steps into the run, I felt a twinge in my left groin from Thursday's Swim practice and those familiar shin splints in my right leg.  I immediately turned  around back to the house with pride in throat and crow in mouth and took a double dose of glucosamine, advil and packed two bags full of ice.  "Live to fight another day!"

So today, Wednesday, I made it up for AM swim practice 5:45 - 7:00.

500 Ez

2X100 kick on :20 Rest

4X 400 Pull on 1:30 Rest

2X100 kick on :20 Rest

4X50 Fast :20 Rest

200 EZ

for 2900 Meters

This Afternoon  I did an interval running workout...

2 min HRZ1

2 min HRZ2

2 mini HRZ3

.5 mi on 7:30 pace 4 min RI

.5 mi on 6:08 pace 4 min RI

.5 mi on 6:40 pace 4 min RI

.5 mi on 7:49 pace 4 min RI

In all distance worked out to be 3.2 miles for 40 minutes.  I felt pretty fast, but out of breath and heart rate was 170 +.  Need to do this more often.

So for the rest of the week

Tomorrow.....Blood work for annual physical in the AM, CSH ride in the PM if no Rain

Friday.......AM Swim Workout,  PM Run

Saturday.....Bike Run Brick

Sunday CSH Ride.

P.S.  Last night I came to a funny realization.  I was moping around for awhile bummed about not getting my run in.  We sat down to dinner, and Liam didn't want to eat his beans and rice.  He made a comment about not eating food he didn't like.  So after getting sent to his room and back down stairs to "Talk!"  My wife showed him pictures of children starving in Africa,  abuse victims from Zimbabwe, and some other REAL and Graphic atrocities.  In the end he cried, and ate his beans and rice.  Great lesson for him, better lesson for me.  There's lots of people in the world dying for an opportunity to compete.  Puts in perspective how fortunate we really are.