Week 1 - Saturday Long Run

Met up with Jay, Tom, Sean, Phil and Emily for the weekly long run at the radio station just off Kimberly to run the Duck Creek bike path. It was pretty cold to start but not bad I think it was about 18* but little to no wind, supposed to be upwards of low 40's on Wednesday which is just crazy, might roll in shorts if gets that warm out.

Almost didn't make it today, legs were still really sore from squats on Wednesday but I knew I would regret not going and not getting a long run in this week. I was also hopeful that a nice slow paced run would help work out the soreness and for the most part it did. Mostly though I knew there would be a group expecting me and even though they would have done it with out me the obligation to the group helped pull me out of bed when I easily could have convinced myself to stay.

Run went well we did a 40+ minute out and back for roughly 7.25 miles because a couple other people were meeting up at 7:30. Phil and I were able to convince Emily to go out for 3 more, and we headed back out with the rest of the group.

All in all another good group run in the books ended up with 10.5 miles in 1:42. Now it's time for my youngest boys birthday party and then maybe a short bike ride later.

Until next time... Do today what other's won't, so tomorrow you can do what other's can't.

Week 1 - Friday Swim

Over slept this morning, would have been so easy to just say screw it and keep sleeping but I made myself get up and get ready to go to the gym. While checking Facebook found the attached picture thought it was appropriate for today.

Swim workout went as follows
WU: 200 swim, 100 kick, 100 pull
MS: 800 continuous swim
CD: 100 kick, 100 swim w/fins, 2x25 underwater kick w/swim back.

Lifted weights afterwards, hang cleans, pull ups, push ups, upright row, 3/4 dead lifts, shoulder shrugs.

Glad to have overcome the hurdle of over sleeping and still get in a good workout.

Until next time... Do today what other's won't, so tomorrow you can do what other's can't.

Week 1 - Thursday

Didn't want to get up this morning, after hitting the snooze button a couple of times I finally rolled out of bed and got ready for my run.

Thursday is normally a tempo run but after a hard bike workout on Tuesday and squats and lunges yesterday my legs were fried so decided to just take it nice and easy.

Nothing special about my run today just got my miles in and glad I didn't give in to the temptation to just skip it. I didn't get my ride in last night so need to do it tonight.

Run - 5.25 (50:00)

Until next time ... Do today what other's won't, so tomorrow you can do what other's can't.

Week 1 - Wednesday

Woohoo! I actually made it to the Y for my swim workout today, first time in almost a month.

WU: 200 swim, 200 kick, 100 pull

MS: 4x(4x50 on the minute) with 1 minute rest between sets. The actual work called for 16x50 but my swimming endurance just isn't there yet so I broke it up in 4 sets. I was completing these in roughly 45 sec which is not far off from where I was last summer.

CD: 100 kick 100 swim w/fins

Afterwards I headed upstairs to lift weights. 1000 m row, squats, pull ups, push ups, lunges, dips, box jumps and finished it off with bench press and crunches.

Another day in the books, tonight I might get a half hour in the bike and definitely need yo do my stretching routine.

Until next time... do today what other's won't, so tomorrow you can do what other's can't.

Week 1 - Tuesday

Kicked off the New Year and Week 1 of my 70.3 triathlon training with 90 minute trainer ride after taking yesterday off.

WU: 10 minutes of easy spinning followed by 15 minute progressive RPM build from 90 to 110 going up 5 rpm every 3 minutes.

MS: 5x9 minutes of Muscle Tension RPM Pyramid with 2 minutes easy spin between sets. First 2 sets went 3x3 minutes in big gear grinding at 45-55, 60-65, 45-55. Sets 3 and 4 were a progressive build every 3 minutes from 45-55, 55-65, 65-75 final set was 3x3 minute builds from 60-90.

CD: 8 minute spin in easy gear building from 75-100+

This workout sucked! I hate grinding away in big gears and low cadence, I'd so much rather spin away at 85-90+ in a smaller gear but this is just the kind of workout I need to build power in my legs. I'm sure I'll see the benefits once the weather turns nice and I can get back outside.

Afterwards I changed into run clothes grabbed Lucky and headed out for a brick run. Supposed to run later but knew I wouldn't get it done so just made it an easy brick instead.

Bike - 31.75 (1:30)
Run -  2.75 (24:00)

Things to work on this week: getting my eating back under control. After a holiday season of splurges I feel like garbage and am ready to stop gorging myself on an almost daily basis, UGH!

Until next time... Do today what other's won't, so tomorrow you can do what other's can't.