Did the 5 miles!

I wasn't planning on getting the whole distance in today, but I did. I got close to 4 miles and then decided that I was going to push for 4 1/2. Well on the lap that would have given me 4 1/2 miles, "You're the Best" came on and got me fired up. I kicked it into high gear for the last 6 laps and finished 5 total miles in 40 minutes and change. Woo!

Monday

Last night:

Quarter-Mile Repeats
- 1:30 pace, jog 2:30
- 5 total
- Jogged 4 more laps

Strength Training
- Seated row
- Military Shoulder Press
- Pulldowns

Saturday Night Weights

Just a light Weight Training workout on Saturday night during laundry.

3 sets of each of these with dumbbells:
Bicep Curls
Military Press
Triceps Extensions (Overhead)
Upright Row
Triceps Kick Backs
Bench Press
Butterfly (Lying Down)

Thursday and Brick Friday

Thursday
Yesterday I did a speed interval workout on the treadmill.

10 minute jog for a warm-up
1 minute hard
2 minutes easy jog
Repeat interval section 9 more times for a total of 10
5 minute cool-down jog

45 minutes total and about 4 1/4 miles

Friday
Did a Brick workout today.

Bike: 15 minute hill workout
- 5.41 miles

Run: 3.5 miles in 29 minutes 57 seconds

This would role me through a 5 mile run in just under 43 minutes.

Wednesday = Swim Day

Ran pretty hard on Tuesday so today I decided to try and do race distance in the pool without stopping. Probably wasn't as fast as I will be on race day, but I was happy with where I was.

Warm-up: 100 freestyle & Stretch

Race distance - 36 lengths = 0.5 miles

I did the distance in 18:18. The first half I finished in 9:13 and the second half I did in 9:05.

Sprint Work - 6x25 freestyle @ 30 seconds
4x25 freestyle @ 30 seconds (had nothing left after 4, I planned on doing 6x25)

Cool-down: 25 breast + 25 free and repeat

Total distance: 1350 yards

I set a time that I am going to shoot for come June. I want to try to finish in under 2 hours. I think that is a good fit with where I currently am timewise.

Run day!

3/4 mile warm-up

good stretch + 25 calf raises

3 miles run

mile #1: 8:58
mile #2: 18:17 (9:19)
mile #3: 27:16 (8:59)

kept the timer going and walked a 1/4 mile cool-down for a total time of 32:19 (5:03)

stretch + 50 calf raises

did a total of 4 miles between warm-up, run, and cool-down

looks like right now, if I kept going for 5 miles my pace would average out to between 9-10 miles.

P.S. I have officially registered so I am now fully committed 100% to doing this, especially since I paid money for it ($72!!!!!)

Yesterda's workout

Half mile warm-up.

Ran 1 mile on the track, but the tendon/muscle between my calf and ankle has started hurting when I run. I don't think it is the achilles tendon because it seems like it is a little higher up than that.

Then I did a 40 minute hill workout on the bike. I got 14.17 miles in. I sprinted through the hills at about 120-130 rpm and then down to 100 rpm on the low sections.

Need to figure out what is going on with my legs ASAP.

cold cold cold

the temperature outside is hovering around 0 degrees but I still made it in to the gym. Today I worked on the bike for 20 minutes and in the pool for about 30 minutes.

Bike: 20 minute hill workout. Sprint on the hills (>125 RPM) rest on the flats (100 RPM). Got in 7.17 miles.

Swim: 200 freestyle warmup followed by stretch for arms
100 breast
100 back
100 free
100 kick (25 on stomach, 25 on back, repeat)
10 x 25 freestyle on 35 seconds
100 cool-down (50 breast, 50 freestyle)

950 total yards (36 laps - this is exactly how many I will be swimming in the triathlon)

5 minute soak in the hot tub and then home for the night...

It has been annouced

The date of the Triathlon has been set: Sunday June 7, 2009. That is the Sunday before my last week with students (but I wish it were the Sunday after).

I missed yesterday due to a massive migraine but was back at the gym today. I ran 3 miles in 25:46.

Mile 1 - 9:00
Mile 2 - 8:10
Mile 3 - 8:36

I need to work on consistency, but that can come later.

After the run I did 3 sets of 15 reps at 80lbs on the seated row machine. Swimming tomorrow.

It was a kick my ass Thursday at Ballys

Had a training session with Chris tonight and he put me through the ringer.

Started off with 2 timed half miles where I had to try and beat the first time with the 2nd:
#1 - 3:23
#2 - 3:15

Then we stayed on the track and went to station work. Station 1 was core/upper body (Push-ups, Push holds, and Plank holds: each for a minute); Station 2 was wall sits for a minute; Station 3 was Pliometrics (Step up/downs, Side to sides, and straddle jumps); and the last stage was a sprint.

Between each stage I had to jog a lap and then jog to the next station. There were 3 rotations and the last one ended with sprinting a full lap followed by cool down and stretch. Dying on the couch for the rest of the night and watching the BCS National Championship on Fox Sports (Shameless plug).

Tomorrow will hopefully be bike and abs unless I can't get a bike.

Swim Day

Swimming at Bally's tonight (all freestyle):

Warmup - 100
3 sets of 100 - 12 breath break
3 sets of 50 - 6 breath break
4 sets of 25 - 3 breath break
Cooldown - 100 Breast

5 minutes in the hot tub

Back in the saddle again

Well, after a Christmas break of slacking, it was back to the gym. It was so packed. Today was a running day. I was on the track (no more treadmill as recommended by Jesse) and did 4 miles in 37minutes. That made it a 9:15 mile pace on the dot. Felt pretty good for most of it, but did have to stop twice from cramps to walk a little. Swimming tomorrow and then scheduled training session with one of the Bally's trainers on Thursday.