Go ahead and tri--make my day!!

Got some sunshine today on an afternoon run.  I ran my riverbottoms 10k today at  level 2 pace--7:50-8:00 min miles.  For my run for the next few months, I think I will just be trying to continue to build the base and then in the spring, I will start more intense-interval work.  As far as my three dicsiplines go, My run is my best event.  But I suffered last year from lack of speed work.  I am not so sure I want to work on that right now since it is cold and I don't want to peak early.

I am trying hard to keep good form on running:  spine straight, middle foot strike, relaxed legs, power from core.

I spun for 35 min on my bike.  I felt great.  I have a long ways to go with my bike.  I just invested in a new tri bike and I am still getting use to it.  I have a bad neck from wrestling so I have a harder time keeping my head up when I am in my areo bars.  But I will keep working on it now and get more comfortable.

I saw Tom out running so I had to go out after seening him tear it up.

Woke up a little late this morning and did a quick pool workout.  I swam a 1000 meters and set a new record for 1000 in 19: 35.  800 m spilt was 15:39.

200 splits were 3:48, 3:56, 3:58, 3:56, 3:56.  I like the grouping.  For two and a half years I have had a goal to swim under 4:00 min 200s  and do it consistantly.  I need to swim a mile now with that kind of grouping.  Oviously, I want to get faster now.  I remember starting swimming and my times were 1:40 for 50 meters and now I am at about 58.5.  The great swimmers are knocking out 40s.

Having said that, I don't think I swam too good today.  Too much going on in the pool to consentrate.  But it is nice to feel like I was not swimming well, but still have respectable times.

I will try to get a easy bike workout in tonight.

Sick day

Schedule and getting over the sickness got the best of me today.  I picked up my bike after a toon up so I will be ready to go on the bike.

Had a good workout on the bike trainer today.  I put some "Wedges" on my clipless pedals to put my foot in a more natural position.  I did not feel any knee pain, which the poduct says it will eliminate.  Went for 45 min and 5 min cool down.

Put an hour in on my bike trainer.  Felt pretty good.  Hopefully with a few more of these base workouts at 60 min, I can start adding intervals. 

I get to register for the Spudman today at noon.

Did a few minutes of strength training.

I am going to try to be aggressive about losing weight this next month.  It is difficult to diet when workingout.  I am trying to focus on eating plenty of the right foods and few of the wrong foods.  I cannot go hungry otherwise I loose it.  I will record how many servings of fruits and veggies and desserts.  One other thing I need to work on is healthy snacks.   I might record that too, just so it pushes me.

Weight +4.4

Fruits and veggie servings/dessert: 5/2

Started with a 800 in the pool at 15:28.  I was in the fast lane it keeps you working hard so you do not get swam over.  200 splits were:  3:43, 3:54, 3:52, 3:56.  I did some pull boay without paddles and ended with a 400 form in 7:44.

Lifted some in the morning.

Had my first day on a proper diet and was down two pounds.  When you clean the system out of all the garbage, you get a two pound drop.  I taught my wrestlers that.  Lots of servings of fruits and veggies today.  I have developed the habit of eating salads and stir fry so it helps.

Fruits and veggies/dessert  13/.5    healthy snacks/ unhealthy 4/0   100% whole grain.

Weight +2.4

I want to run today at lunch, but we will see what the snow does.  I woke up early and spun for 30 min, lifted and shoveled snow for 40 min.  Got to work early to take a long lunch.

Yesterday diet

F and v/ dessert 8/0  healthy snacks  2/1  12000 steps, +2.4 weight

PM:  Snow finally stopped falling.  I got off early today at work and jogged 5 miles.  I did not feel great.  I think since I grazed for lunch I might have been a little off from that.

On monday, I got in on the Spudman and I read a news report where it filled up in 3 minutes--1800 entries.  I think it was longer than three minutes.  Active opened registration early so some people got in then. 

Had a good bike workout this morning.  Thankfully I had taped Tour de France segments and that got me through a 75 min workout.  Did some lifting. 

Diet

FV/D 8/0  snacks 1/0   Weight + 1.6,  12000 steps

Today, I achieved a goal I have had since getting in the pool two and half years ago. I swam a 1600m  or mile under 32 min (31.50).  I had close splits:  3:53, 3:57, 4:01, 3:59, 4;00, 4:00, 4:00, 4:00 with the 800 split at 15:51.  My previous fastest mile was 33:30. 

I got some coaching today to work on gliding more in the pool.  So instead of celebrating, It is time to make a new goal and keep getting better.  The good age group triathletes are under 30 min. for a mile.

Diet:  +1.6,  f,v/d 8/0   Snacks 3/2,  steps 15000,

Today I have a relaxing run with the Spanish Fork group.  I ran with Dan most of the time and finished running with Tom.  It was three groups of 22 minutes for 1:08 total.  I have run with groups very little so that was a nice way to get a workout in.

I got home and decided to get on my bike.  I was going to do an easy 30 min, but a old BYU basketball game was on that BYU wins on the last second shot so I had to stay until the end and it ended up being 55 mins.

Overall a great training and dieting week.  I got on my bike four times this week which is a record.  I set a mile PR so things are looking up for a good tri and race season.

Had a relaxing slow run today.  Got my first taste of the winter fog . . . I like the clean air better.  Ran for 55 min followed by a 30 min workout on the bike trainer.

I had lost a total of 1.8 pounds from Monday to Monday.  You always want more, but that is perfect.

Did some drilling in the pool first thing.  I worked on decreasing the number of strokes.  I did pretty good when I was only doing one lap.  I had it down to 19 strokes.  But after the pool cleared out a bit, I did a 800.  I tried to relax and glide but I was up to 22-23 stokes, plus I was going slower.  So I have to either committ to decreasing stokes or stay what I am doing and get in better shape.

All the literature says to decrease stroke length.

It was 5 degrees this mornng so I bike for 70 minutes.  I felt pretty good.  I got more agressive on gearing down.

I dusted off the tredmill and jogged for 20 minutes.

Today I turn 40.  I got a tri wetsuit for my birthday.  Got a Blue 70.  I have been using a $60 shorty wetsuit so this one has so much more technology.  Hopefully, that will explain why I have have not competed as well in the swim.  I know I am slow, but not as slow as some of my times were.

Weight +.6

PM  I had some swelling at the bottom of my knee cap.  I might be swimming the rest of the week.  I might need to go see my PT.

I had a hard time getting out of bed this morning.  (I was feeling sorry about my knee) I finally stumbled my way to the pool for a seemily uneventful swim.  But I glided well and set a 800m PR.  15:11--down from 15:23. Splits of 3:48, 3:49, 3:47, 3:47.  I have never had splits where my ending splits were faster then my first ones. Or I have not had a 2 second grouping for a 800.  That was a great sign.  I tried to count my stoke count and I think I was more like 21.  After, I hit some 18s.  Last year at this time I was at 16:50 for a typical 800.

I think I have patella tendonititis in my knee.  In the late summer I got a new tri bike but did not get fitted on it.  I had my seat too low and tweaked my knee.  I have been watching it closely for the past several months.  I had two 90 min workouts in the past week.  After the last one I finally saw some swelling and I could poke and feel where it hurt.  So I have a dr. appt on Monday and I will try to get lined up with our PT.  I have been icing it and taking some Advil and muscle relaxers.

I swam today.  After my exciting PR, I thought I would try for a mile PR.  I hit the first 200 in decent time and then exploded.  The nice thing about swimming is if you lose your focus on what you are doing, then you go on to something else and drill.   No since in practicing wrong.  I did some 50 to see how many strokes.

I ran in the pool for 30 minutes after.  I had two kick boards under my arms and went at it.  Now if you think a trendmill is boring, try running in a pool for a half hour.  There was a Box Elder bug that was trying to save itself, that was the extent of the entertainment.  Plus the lifeguard was listening to some old John Denver.

For you dieters, I was told about some 0 calorie stuff.  It is from Walden Farms.  They make salad dressing, maple syrup, chocolate syrup and others.  Locally, it is sold at Payson Market under the pharmacy counter.  I bought some bacon ranch last night and it was not too bad.

Lifted at home for  about 45 min.  Rested my knee.  There is no pain right now, but I want to be smart.

It is exciting to see the success of the bloggers at Painters.  Inspirering!!

Biked today in the afternoon.  I was off work to day for MLK.  I went really easy for 50 minutes.  I met with Dr. T afterwards.  My knee was not hurting but he thought it was pateller tendonitis or bursititis.  I got an anti-inflammatory, some stretches and exercises.  Hopefully I can manage it pretty well.

Today was weigh in day and I was quite low--too low for normal.  -.4 from goal #1 weight.  If I count that weight (I don't think I can replicate it for the next couple days, that gives me 5 pounds in two weeks and 9.8 since November. 

Lifted for 30 min. and then went swimming.  Weight lifting is getting to be a critical part for me to stay healthy.  I have had things go wrong that I can manage if I lift and stretch: neck, lower back and now knee.  It takes forever just to get through all the things I need to work on.  I might need to try to lift in the evening instead of the morning.

I did drills today in the pool. I swam with the fistgloves on.  These are gloves that makes you make a fist so you do not have a full hand to catch water with.  Theya re nice to work on balance, since you can't use your hands to bail you out of an imroper stroke.   Did some 100 intervals 1:49, 1:48, 1:46, 1:44 and ended a 50 with a 47.55 at 100%.  I remember when I did a 100% at 75 seconds, world champions are at 24 sec.

Looking forward to running again.

Got outside and ran in the morning.  It was nice to be outside.  I ran the riverbottoms and saw wildlife (deer and geese) and fresh air.  At the five mile mark, my knee started to act up so I walked home. 

Professionally, I work with some health promotions with employees and health with curriculum.  That is all I get all day long is promoting dieting, and helathy lifestyles.

Lifted for about 30 min before the run.

Spun for 45 minutes at lunch. 

After having a blaaaa week of workouts, as I tried to baby my knee, I knew I needed a mental victory.  So I went swimming with the idea of getting a PR.  I knew my mile swim time was soft and the easiest to break.  Old time 31:51.  New time 30:50.  I felt good about cutting off 61 seconds off my PR.  My splits were:

3:39, 3:52, 3:50, 3:55, 3:52, 3:53, 3,55, 3:51.  800 split was 15:17  second split was: 15:33. 

I felt that I did not go too hard the first 200, but I felt really good.  Swimming the mile is a mental challenge.  I have to focus so much on technique that I cannot mindlessly do laps. 

Ran with the SF crew.  1:17 total.  Felt good.  I don't train with others so that was a treat to have company.

Biked for a hour today.  Knee felt pretty good.  Did some one leg drills.  My left leg drill is quite a bit poorer and weaker than my right.  I will have to work more on my left.

Weight:  -1.6, which is one pound down from last Monday and 1.6 under goal #1.  I will now go for goal #2 which is 5.4 away.  I have had great energy with this diet.  I have had to consume a lot of fiber to get the most out of each calorie.  I cannot have empty calories.  Minus 11.0 from November.

I decided to go after a 800m PR this morning.  I wrote short term goal on FRB, as a sub 15 min. 800.  I swam a 14:59.11.   Old PR was 15:11. I had 200 splits of 3:44, 3:46, 3:43, 3:43.  I do not think I sold myself out energy wise.  I was tired by not exhausted.  I relaxed my core better.  I have been gliding decently.  I will still work on that. 

I did two 100s after some drilling, at 1:44 and 1:42.  I was especially encouraged by the last 100, I was less tired than the first one, since I worked on relaxing and not stuggling. 

Did not run in the morning since it snowed a few inches and cleaned off the drive for my wife's preschool.  I hoped to get a workout lunch in but that did not happen.

At work I got to get paid to help put on a class called "how to run a marathon".  Dan and Carolyn taugth it.  It was good.  I learned some things.

After a ligth dinner and my daughters basketball practice, I got my run it.  For the first time since I started my diet, I bonked.  I did not eat enough during the day so I payed for it in energy.  When I realized I was going to bonk, I turned around and headed for home.  55 min run.

I spun for a hour, pretty uneventful. 

I got to teach "how to do a triathlon" at work today.  It was pretty fun.  I brought all my stuff to show.  Carrie helped me teach the class and I learned a few things from her.  Tri's are funny, they can be very expensive . .. . yet can be cheap.  It can be very complicated training, yet very simple.