Monday, July 23
Easy five miles...felt pretty good...legs a little sore, but oh well. It happens. 10 x 20 pushups/choice situps, pullups...
Monday, July 23, 2007
Thursday, July 19, 2007
Week 29
39 miles...
Sunday, July 22
18 miles...was only going to go 14, but felt pretty good...79 to 87 degrees...gatorade is so good!
Saturday, July 21
Left lower leg really tight...feels good to walk around in shoes. Did not run, but did upper body PT...plus max pushups and situps afterwards (70, 84). Went to James Arthur Vineyards and had cheese and bread and lots of wine!
Friday, July 20
Five miles at 6:40...got up at 5:52...need to make that a regular thing. Legs felt loose. Felt good on the run...lower body PT, plus sprint workout. Left lower leg tight! Same with right hamstring...need to stretch a lot! Took a cold soak afterwards.
Thursday, July 19
Ran 12 total...9 miles at 4 pm, 84 degrees...swam hypoxic, 2 to 10, 10 to 2...made it all the way!!! Better than last week...went a bit slower...went to the track and ran a 7 minute mile, then 2x400 sprint with equal rest, then 4x200 with equal rest...was much harder than I thought.
Wednesday, July 18
Swam a bit. No run. Need to start it up again. Did PT...pullup, situp, pushup, dip, arm haulers, bodybuilder pushups. "Let's get serious!"
Tuesday, July 17
Swam a bit...did not run.
Monday, July 16
Three easy miles...legs feel good.
Sunday, July 22
18 miles...was only going to go 14, but felt pretty good...79 to 87 degrees...gatorade is so good!
Saturday, July 21
Left lower leg really tight...feels good to walk around in shoes. Did not run, but did upper body PT...plus max pushups and situps afterwards (70, 84). Went to James Arthur Vineyards and had cheese and bread and lots of wine!
Friday, July 20
Five miles at 6:40...got up at 5:52...need to make that a regular thing. Legs felt loose. Felt good on the run...lower body PT, plus sprint workout. Left lower leg tight! Same with right hamstring...need to stretch a lot! Took a cold soak afterwards.
Thursday, July 19
Ran 12 total...9 miles at 4 pm, 84 degrees...swam hypoxic, 2 to 10, 10 to 2...made it all the way!!! Better than last week...went a bit slower...went to the track and ran a 7 minute mile, then 2x400 sprint with equal rest, then 4x200 with equal rest...was much harder than I thought.
Wednesday, July 18
Swam a bit. No run. Need to start it up again. Did PT...pullup, situp, pushup, dip, arm haulers, bodybuilder pushups. "Let's get serious!"
Tuesday, July 17
Swam a bit...did not run.
Monday, July 16
Three easy miles...legs feel good.
Tuesday, July 10, 2007
Week 28
47 run, 33 bike, 2.5 swim
Need to start upping the biking mileage!
Sunday, July 15
Took the day off...ate BBQ stuff and smores and stuff like that.
Saturday, July 14
24 miles...felt FANTASTIC, like I had only ran 12...went to the Duncan's, then to Holmes Lake, then back the same way through the cemetery and out again for 6 more...took a 15 minute cold soak...will surely help the legs recover faster...plan to bike 75 miles from Lincoln to Aurora next Friday. We shall see how it goes this next week before making a final decision...
Friday, July 13
Ran 5...pretty easy pace...felt like pushing it...tomorrow's 25 miler should be fun! Plan to start running at 6 am.
Thursday, July 12
Slept 8 hours...AND took an hour nap at 1 pm...felt awesome!
Long swim today...probably 2000 m...last week, swam 40 laps in 44:08, 42 in 46:34...average lap 66.7 seconds...
Ended up swimming 2100 m in 47:54...40 laps 45:33...20 laps 22:20...average 68.4 seconds...
No run today...resting up for Saturday's 25 mile run.
Wednesday, July 11
Operating on 7.5 hours of sleep. It's good to get more than 6 for a change!
Hypoxic swim workout (2-10)...less than 15 seconds rest. Combat stroke.
Ran 5...tried to better the form, run smoother...felt alright.
Biked 15.1 on Holdrege to 148th (58:50, 15.3 AVS, 27.2 MXS)...hills suck! They don't look that big, but they are SO long!
Tuesday, July 10
Operating on four hours of sleep. Energy crash 3 pm.
Legs are sluggish and slow...maybe from only four hours of sleep? Planned to go 7, then decided on five, but went six...the legs loosened up in the last mile, so it is good I went more than five.
My brother is training to be a SEAL, so we did a PFT. My "scores": 500 m swim in about 10:05, 69 pushups in two minutes, 84 situps in two minutes, 8 pullups, around 8:40 mile and a half. All these were in succession, with a ten minute break after the swim, two minutes after the pushups and situps, ten minutes after the pullups. During the run, I felt sluggish, but went faster than I thought I would go (roughly 5:54 miles). Well, that is all for now...going to get a good night's sleep tonight!
Monday, July 9
Biked 18.1 miles out on Holdrege and right on 148th St (1:06:44, 16.3 AVS, 30.1 MXS)...ran 5 in roughly 37 minutes. Felt pretty good...consumed40 ounces Gatorade...probably drank a total of 13 glasses of water throughout the day.
10 supersets...crunches and side crunches.
Right quad a little sore afterwards...same with top of right foot...
Need to start upping the biking mileage!
Sunday, July 15
Took the day off...ate BBQ stuff and smores and stuff like that.
Saturday, July 14
24 miles...felt FANTASTIC, like I had only ran 12...went to the Duncan's, then to Holmes Lake, then back the same way through the cemetery and out again for 6 more...took a 15 minute cold soak...will surely help the legs recover faster...plan to bike 75 miles from Lincoln to Aurora next Friday. We shall see how it goes this next week before making a final decision...
Friday, July 13
Ran 5...pretty easy pace...felt like pushing it...tomorrow's 25 miler should be fun! Plan to start running at 6 am.
Thursday, July 12
Slept 8 hours...AND took an hour nap at 1 pm...felt awesome!
Long swim today...probably 2000 m...last week, swam 40 laps in 44:08, 42 in 46:34...average lap 66.7 seconds...
Ended up swimming 2100 m in 47:54...40 laps 45:33...20 laps 22:20...average 68.4 seconds...
No run today...resting up for Saturday's 25 mile run.
Wednesday, July 11
Operating on 7.5 hours of sleep. It's good to get more than 6 for a change!
Hypoxic swim workout (2-10)...less than 15 seconds rest. Combat stroke.
Ran 5...tried to better the form, run smoother...felt alright.
Biked 15.1 on Holdrege to 148th (58:50, 15.3 AVS, 27.2 MXS)...hills suck! They don't look that big, but they are SO long!
Tuesday, July 10
Operating on four hours of sleep. Energy crash 3 pm.
Legs are sluggish and slow...maybe from only four hours of sleep? Planned to go 7, then decided on five, but went six...the legs loosened up in the last mile, so it is good I went more than five.
My brother is training to be a SEAL, so we did a PFT. My "scores": 500 m swim in about 10:05, 69 pushups in two minutes, 84 situps in two minutes, 8 pullups, around 8:40 mile and a half. All these were in succession, with a ten minute break after the swim, two minutes after the pushups and situps, ten minutes after the pullups. During the run, I felt sluggish, but went faster than I thought I would go (roughly 5:54 miles). Well, that is all for now...going to get a good night's sleep tonight!
Monday, July 9
Biked 18.1 miles out on Holdrege and right on 148th St (1:06:44, 16.3 AVS, 30.1 MXS)...ran 5 in roughly 37 minutes. Felt pretty good...consumed40 ounces Gatorade...probably drank a total of 13 glasses of water throughout the day.
10 supersets...crunches and side crunches.
Right quad a little sore afterwards...same with top of right foot...
Saturday, July 7, 2007
Revision of Goals
Week 27
You may ask where the hell was I for almost ten weeks...
Well, I've been around, just keeping busy and all, but now I am going to try to blog everyday. For what reason, I do not know (because, seriously, I doubt many people read this).
Anyway, let me talk about my goals for a bit. Basically, I want to do a half-iron distance triathlon...I found one called the RedMan in Oklahoma. Half-iron distance is: 1.2 mile swim, 56 mile bike, 13 mile run. I can do the run easily (my long runs every two or three weeks are between 25 and 35 miles), and I have been swimming and biking about three times a week.
1.2 miles swimming is a little more than 1900 m, I think, so every Thursday I have been swimming long, first starting with 1500, then 2100, then 2350. I want to be able to do 4000 by September (2.5 miles), just so that I will have confidence, and I think that this goal is very reachable. Tuesdays are hypoxic workouts (my favorite) and Wednesdays casual swimming days (500 -1000 meters). Plus, my brother and I spend a lot of time diving...we do stuff like kneel on the bottom of the pool, and I'll take off my watch and put it on his wrist. Or, we take off our goggles and dive to the bottom and search for stuff we throw down there. Confidence building, again.
Biking is alright. The farthest I have gone so far is 14, but I plan to double that distance within the next week. I just put on new tires and an odometer/tachometer thing on my 1984 Centurion road bike. I still need to get a helmet, probably, because I will be riding on the highways soon.
The ultramarathon is not out of the question. I still plan to do one mid-October, probably just a 50 miler, though (just 50?).
Well, that is all for now. If you have read this far, you deserve a small gift. Thanks!
You may ask where the hell was I for almost ten weeks...
Well, I've been around, just keeping busy and all, but now I am going to try to blog everyday. For what reason, I do not know (because, seriously, I doubt many people read this).
Anyway, let me talk about my goals for a bit. Basically, I want to do a half-iron distance triathlon...I found one called the RedMan in Oklahoma. Half-iron distance is: 1.2 mile swim, 56 mile bike, 13 mile run. I can do the run easily (my long runs every two or three weeks are between 25 and 35 miles), and I have been swimming and biking about three times a week.
1.2 miles swimming is a little more than 1900 m, I think, so every Thursday I have been swimming long, first starting with 1500, then 2100, then 2350. I want to be able to do 4000 by September (2.5 miles), just so that I will have confidence, and I think that this goal is very reachable. Tuesdays are hypoxic workouts (my favorite) and Wednesdays casual swimming days (500 -1000 meters). Plus, my brother and I spend a lot of time diving...we do stuff like kneel on the bottom of the pool, and I'll take off my watch and put it on his wrist. Or, we take off our goggles and dive to the bottom and search for stuff we throw down there. Confidence building, again.
Biking is alright. The farthest I have gone so far is 14, but I plan to double that distance within the next week. I just put on new tires and an odometer/tachometer thing on my 1984 Centurion road bike. I still need to get a helmet, probably, because I will be riding on the highways soon.
The ultramarathon is not out of the question. I still plan to do one mid-October, probably just a 50 miler, though (just 50?).
Well, that is all for now. If you have read this far, you deserve a small gift. Thanks!
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