Monday 17 May - Sunday 23 May 2010

Written 5/24 -  Continued progressing during this "preparation week". There are still 2 weeks before I begin my structured workouts for Movember's Ironman Arizona. Shoulders are not real happy with me, left especially. Combination of swimming, weights, and working on house projects over the weekend I think. The cold I had a little over a week ago that became conjunctivitis (pink eye) turned into an earache over the weekend. Started on antibiotics Monday 5/24.
Got in a 60 min water run, a 2 hr road ride, and spent more time on the eliptical.
Continued with physical therapy for the left foot.
Weighed in at 156.5 mid-week. Blood pressure 113/71.

Week Totals
Swim 3x - 6150 yd
Bike - 2x Spin 2:46, 1x Road 2:06 (25.5 mi)
Run 4x water run 2:50; 5x eliptical :55; walk 2x
Strength Training - 3 upper, 2 core, 2 lower - 3 sets of ~12
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Mon 5/17 rest day
Physical Therapy
wu 8 min Eliptical
Tue 5/18 - Blood Pressure 113/71
am Swim 2100 yd, Water run 40 min
40 min water run
stretch
pm - Strength training - 3 sets ~12
wu 15 min Eliptical
Wed 5/19
am - 6 min ez pre- and 45 min Spin class
HR143/127; Zone1- 2.5, z2- 8, z3- 8, z4- 24.5, z5- 0
5 min break
2nd class - 10 min pre-, 45 min class
HR144/130; Zone1- .5, z2- 4, z3- 26, z4- 24.5, z5- 0
pm - nothing
Thu 5/20 - am - Swim 2050 yd, Water run 40 min
3,2,1; 8 x 100 Fr on 1:30 - 121,122,123s; 50ez
6 x 50 K on 65, 4 fly, 2 fr; 50ez;
4 x 50 Fr on 55 - 33,34,34,34; 50 SD
40 min water run
6 x 30/30s
stretch
pm - strength training - partial
wu 12 min eliptical
Spin Bike Ride 60 min class
HR126 ave; Zone1- 5, z2- 5, z3- 34, z4- 19
Fri 5/21 -am
Physical Therapy - 8 min eliptical
pm - Strength Training - finish upper and core (forgot lower body)
Sat 5/22 am - Swim 2000 yd
3,2,1; 1200 Fr - 17:29; 200SD
Stretch
pm - Water run 60 min; Strength train lower body (forgot on Fri)
water run 60 min - 50 min @ 84-90 strides/min, 8 min @~80, 2 min CD
Sun 5/23 am - Road Bike Ride 2:06 San Elijo Hills - surprisingly windy and chilly; work on pedal stroke from 11:00 thru 1:00 position
25.5 miles;  HR 116ave
Zone1- 21.5, z2- 21, z3- 42, z4- 30.5, z5- 0
4 San Elijo Hill repeats (windy out of west), 1st gear, 1st 3 keep HR136 or below
1- seated aero 12:10
2- seated aero 12:19
3- seated aero 11:51
4- seated 10:42
pm - 30 min water run at recovery effort
~75 strides/min
stretch
strength training upper

Monday 10 August 2009 - Sunday 16 August 2009

Mon 8/10 - Have a long bike and long run scheduled for the weekend on top of another rough water swim. Need to figure out how to split those up.
Mon 8/17 - I waited until Monday to write after the podiatrist visit. Received another injection but he is not optimistic. He has "agressively" treated me but has not gotten the response he expected. He sees 5 or 10% who's plantar f-ing-itis is stubborn and doesn't respond. If this last shot doesn't work he has 1 other option but it's not covered by insurance. I'm not anxious to do that yet. If I'm not progressing and starting to run in the next 2 weeks, my next 2 hopeful options are acupuncture and something called the Graston Technique, which Greg Bennett (Austrailian Olympic triathlete) suggested to me because it worked for him. Sunday's Aquathlon, the event that started me down this triathlon road, reminded me again how much I want to run, and race, and compete.
My Saturday workout was a good one. It was tough to finish thefirst hour of the 1.75 hour water run after a 3.5 hour bike ride that morning but I'm glad I got through. Later I realized it was pretty close to a half Ironman without the 1.2 mile swim. I'm feeling fit, even if water running is not the same as weightbearing running. The weight program is going well and I am feeling stronger, working to fatigue, but not getting sore. Swimming isn't getting faster but I can tolerate that, knowing the weights and workload will keep me from dropping much time until I peak. I'm happy with my efforts on the spin bike and think this will mostly transfer to rode riding.
Have a kernel of an idea that's beginning to grow about starting a beginners' triathlon group next spring to help others who are wanting to give it a go but aren't sure how to start.
Weekly Totals:

Swim 8600yd

Bike 7:06

Run 2:13

Wts 2 3/4times

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Monday 8/10
Rest day
weighed in at a pretty lean 159.5. I think my ideal racing weight would be about 157-158, though I've never been that low.

Tuesday 8/11
am Swim 3400 yd; Water Run 40 min
3,2,1
5 x 100 IM on 1:45
4 x 100 Fr P on 1:30
3 x 100 K on 2:10 - alt 50 Fly, Fr
12 x 100 Fr on 1:30 A.T. ~122
7 x 50 Fr H on :55
50sd
Water Run 40 min
8 x 30 bursts
calf cramps

pm weight training
10 min exercise bike w.u.
add 1 free wt. deltoid exercise

Wednesday 8/12
am Spin Bike Ride 1:15
HR165/135; 872 cal
Pre-class 13:38
HR128/107
class 48:23
HR165/142
Post-class 13:00
HR148/139
Zone5- 12:30, Z4- 37:56, Z3- 11:38

Thursday 8/13
am Swim 2900yd, Water Run 48 min
3,2,1
200 Mtn Fr P on 1:30/100, 2 - 200s
200 Mtn K RI5-10, alt 25 fly, fr
50s
6 x 100 Fr on 1:30 - alt 25 build, 25 debuild
50s
12 x 25 Fr on :35 - all :15s
100sd
Water Run 48 min
pm Spin Bike Ride 1:17
HR164/129; 818 cal
Pre-class 23:01, HR130/112
Class 54:10, HR164/135

Friday 8/14
am Spin Bike Ride 58 + 56 min
2 x 45 min classes + pre-class riding
1st class
HR164/133
2nd class
HR160/137 excluding pre-class ride
lift weights - most arm exercises
pm lift weights - partial
10 min exercise bike w.u.

Saturday 8/15
am road Bike Ride 3:31:22, 54.9 miles
HR153/127; 2103 cal
Speed38.2/16.0 mph
Zone5- 2:52, Z4- 1:13:36, Z3- 1:29:44, Z2- 22:06
3 x San Elijo Hill climbs - #1 3rd gear sit, 11:38; #2 2nd gear sit, 11:24; #3 3rd gear stand 10:44
pm Water Run 1:45

Sunday 8/16
am 1 mile rough water swim + warm up
24:41

pm lift weights
10 min exercise bike w.u.