Go ahead and tri--make my day!!

Did some strength training on first thing this morning. and then spun real light for 36 min.  I am focusing on getting a smooth pedal stroke.

I went swimming afterwards with my brother from California.  He did pretty good, but does not have any endurance.  I did some form intervals and went from  a 53 sec 50 m to a 49 sec. just my focusing on form. 

My knee did not hurt at all today

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.