Training Log 1/16/12-1/31/12

I'm still killing it!  This training season has gone remarkably well so far and it's only now February.  In this session, I had my longest run of the season (2nd longest ever), a successful brick workout, had my fastest average bike speed (17.2mph over 18.4 miles) and set 5 different personal speed records on various swim distances (below - I've added some personal swim records to these posts).  Boom! 

Kim helped out a ton by getting me to do the 8 mile run.  I probably wouldn't have even done it if she wasn't pushing me throughout it.  Thanks Kim!!!  Here's a totally not staged photo after the run.

I looked up my garmin stats for the only bike/run brick I did last year before the triathlon (seriously, only 1 brick? WTF?) and here's the comparison..
2011 - bike - 14.8 miles (13.8mph avg) - run - 3.7 miles (10:45/mi)
2012 - bike - 18.4 miles (15.4mph avg) - run - 3.7 miles (10:19/mi)
So, there it is, I'm definitely in better shape than last year.  The even crazier thing is that I didn't even start training until mid-February last year, so that brick from 2011 was on March 12... I'm crazy far ahead of where I was last year. 

Goals for next training period - I hit almost all the goals for this period (only 1 swim short), but I'm not quite ready to add any more workouts quite yet.  It will be difficult to get the 5 scheduled runs in next time because there might be 3 different basketball games in the 2 week period, but I'm going to leave it alone.  So, 5 runs, 5 swims, 2 bike (weather permitting), 4 lifts.  I would like to try to see where I am for times at the 10K distance, attempt breathing on the left side in swimming and set a new weight lifting routine because this one is getting boring. 

Run 5/5 (Goal/Actual)
1/16 - Downtown Airport - part 2 of bike/run brick - 3.7 miles in 38:05 (10:19/mi pace) - splits - 10:11, 10:21, 10:24, 7:10 (0.7 mi - 10:22/mi pace) (garmin stats)
1/21 - Macken Park - 4 miles in 39:37 (9:53/mi pace) - splits - 9:41, 9:55, 9:58, 10:01 (garmin stats)
1/23 - Macken Park - 5 miles in 48:55 (9:47/mi pace) - splits - 10:02, 10:02, 10:00, 9:58, 8:52 (garmin stats) 
1/27 - Platte Brooke North Trail - 8 miles in 1:23:30 (10:26/mi pace) - splits - 10:06, 10:18, 10:21, 10:42, 10:26, 10:40, 10:23 (garmin stats)
1/30 - Macken Park - 3.1 mile run in 28:47 (9:17/mi pace) - splits - 9:17, 9:23, 9:19, :48 (7:57/mi pace)

Swim 5/4
1/18 - forgot watch, so only unofficial times - 21 laps - 5x 100yd - (1:37-1:41), 2x 250yd (4:38, 4:38) 1x 50yd sprint (:40)
1/20 - 21 laps - 100yd - (1:39), 750yd - (14:03 half tri distance - 56.2s/lap) 2x 100yd - (1:45, 1:43)
1/24 - 24 laps - 100yd - (1:43), 1000yd - (19:25 - 58.3s/lap),  100 yd - (1:43)
1/31 - 25 laps - 100 yd - (1:42), 500yd - (9:44), 2x 250yd - (4:40, 4:47), 100yd - (1:42), 50yd - (:43.4)

Weight Training 5/5
1/16 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press
1/18 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press
1/22 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press
1/25 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press
1/31 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press

Bike 2/2
1/16 - Downtown Airport - part 1 of bike/run brick - 5 laps (3.7 mi/lap) - 18.35 miles in 1:11:27 (15.4 mph) - lap splits - 13:56, 14:27, 14:13, 14:28, 14:14 (garmin stats)
1/29 - Downtown Airport - 5 laps (3.7 mi/lap) - 18.35 miles in 1:04:05 (17.2 mph) - lap splits - 12:41, 12:48, 12:56, 12:45, 12:55 (garmin stats) 

Basketball 1/1
1/25 - 90 minutes, half-court

Current
Weight - 236 (last post - 238, total loss - 7)
Run
Distance capability - 8 miles (1/27/2011)
10K time - 1:02:50 (11/29/2011)
5K time - 28:47 (1/30/2012)
Swim
Distance capability - 1500yd - 1/7/2012
50 yd - :42.6 - 12/23/2011
100 yd  - 1:39 - (49.5s/lap) - 1/20/2012
250 yd - 4:40 - (56.0s/lap) - 1/31/2012
500 yd - 9:44 - (58.4 s/lap) - 1/31/2012
750 yd - 14:03  - (56.2s/lap) - 1/20/2012
1000 yd - 19:25 - (58.3s/lap) - 1/24/2012
1500 yd - 29:31 - (59.0s/lap) - 1/7/2012
1750 yd - N/A
2500 yd - N/A
Bike
Distance capability - 18.35 miles - 1/16/2012 and 1/29/2012
Fastest avg speed - 17.2mph - 1/29/2012

Year-To-Date Mileage (Jan 1 2012 - current)
Run - 38.3 miles
Bike - 36.7 miles
Swim - 5.74 miles

PRs
Distance - 8.7 miles (4/7/11) - Macken Park Training
5K (official) - 28:14 (7/9/11) - Grayslake 5K
5K (unofficial) - 28:03 (5/2/11) - Macken Park Training
10K (unofficial) - 62:04 (4/28/11) - Macken Park Training
Half-Marathon - N/A
Olympic-Distance Triathlon - 3:38:57 (5/22/11) - KC Triathlon

Training Log 1/1/12-1/15/12

Ugh, I have immediately gotten behind in posting these.  I should have the next the next three up within the week, then I'll be caught up through the end of February.  Let's see if I can stop being terrible at this!

I ended up making some pretty major jumps in speed this training period.  In terms of running, flat ground distance runs dropped to the sub-10 minute/mile range for the first time this season and dropped 20+ seconds/mile off of hill running over the same route/distance from the previous two week period.  For swimming, I recorded my fastest 30 lap time ever, meaning I'm in better swimming shape than I have been prior to either of the 2010 or 2011 triathlons... and it's only January!  Sweet!!!

Goals for the next training period - I'm going to add a 5th run, swim and weight training session to the goals list and actually force myself to get the bike out if the weather cooperates.  I need to push out distance on the run but would like to focus more on intermediate distance on the swim.  Weight lifting routine will remain the same next period, but I want to change it up starting in February.  Basketball should resume in the next two weeks, but I'm leaving the goal at 1 because I still have doubts it will happen.

Run 4/4 (Goal/Actual)
1/04 - Macken Park - 4 mile run in 38:45 (9:41/mi) - splits - 9:35, 9:37, 9:52, 9:38 (garmin stats)
1/08 - Hospital Hill - 3.7 miles of hills - 38:12 (10:19/mi) (garmin stats)
1/14 - Macken Park - 3.1 mile run in 29:35 (9:33/mi) - splits - 9:32, 9:38, 9:34, :51.1 (0.1 mi, 8:36/mi pace) (garmin stats)
1/15 - Hospital Hill - 3.7 miles of hills - 37:47 (10:13/mi) (garmin stats)

Swim 4/4
1/04 - Total 26 laps - 3 sets of 2 laps - (1:45, 1:44, 1:44) 3x 5 laps - (4:42, 4:44, 4:44, 4:41)
1/07 - Total 36 laps - 3 sets of 2 laps - (1:42, 1:43, 1:47) 30 laps - tri-distance - 29:31
1/09 - Total 20 laps - 5 sets of 2 laps - (1:40, 1:41, 1:41, 1:41, 1:41) 5 laps - (4:41) 2x 2 laps (1:41, 1:40) 1 lap - (0:44.2)
1/14 - Total 28 laps - 3 sets of 2 laps - (1:42, 1:43, 1:45) 4x 5 laps - (4:46, 4:46, 4:43, 4:46), 2 laps (1:46)

Weight Training 4/4
1/03 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press
1/05 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press
1/08 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press
1/11 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press

Bike 2/0

Basketball 1/0

Current
Weight - 238 (last post - 238, total loss - 5)
Distance capability - 7 miles (12/29/2011)
10K time - 1:02:50 (11/29/2011)
5K time -29:35 (1/14/2012)


Year-To-Date Mileage (Jan 1 2012 - current)
Run - 14.5 miles
Bike - 0 miles
Swim - 3.14 miles

PRs
Distance - 8.7 miles (4/7/11) - Macken Park Training
5K (official) - 28:14 (7/9/11) - Grayslake 5K
5K (unofficial) - 28:03 (5/2/11) - Macken Park Training
10K - 1:02:04 (4/28/11) - Macken Park Training
Half-Marathon - N/A
Olympic-Distance Triathlon - 3:38:57 (5/22/11) - KC Triathlon

Training Log 12/16-12/31

I wasn't sure how well this training period would go since Christmas and New Year's were included.  I tend to just eat and eat and eat during vacation times, but I still felt pretty motivated to keep this going.  Kim certainly helped out a ton by getting me to run two different times during the four day get-together in Chicago.  It's always fun running with Kim, she makes me bust my ass just to keep up with her comfortable paces.  I suppose it's good to work with people that are in better shape, if for nothing else, to keep the ego grounded.  Thanks Kim!

Shockingly, I even managed to lose one pound in the two week period even with the uninhibited eating of rich holiday dinners and desserts. I met my swimming goals and exceeded the run and lifting goals for this segment of the training.  I almost got the bike out over the weekend, but it was so damned windy.  I still did the final hill running session despite the wind and seriously bothered my right ankle.  It's not injured, just stressed, which will likely cut into the running next session, but hopefully  not too much.

Goals for the next period - same as last period, I'm taking the racquetball out of the expectation, just because there hasn't been much interest in playing from my opponents.  I guess I just dominated too much.  Boom!  There's probably only potential for one basketball game.  So - 4 runs, 4 swims, 4 lifts, 2 bike, 1 basketball.

Run 4/5 (Goal/Actual)
Hills
12/17 - Hospital Hill - 3.45 miles, 36:50 (10:41/mi) (garmin stats)
12/31 - Hospital Hill - 3.7 miles, 39:22 (10:39/mi) (garmin stats)

Distance
12/24 - Nature's Cove at Valley Lakes -  5.22 miles (10:07/mi pace), splits: 10:03, 10:00, 9:59, 10:19, 10:16, 2:15(0.22 mi) (garmin stats)
12/26 - Nature's Cove at Valley Lakes - 5 mile fartlek (10:24/mi avg pace), 2.25 mi warm up - 10:24, 10:09, 2:30 (10:08/mi) 3 min run (.36 mi, 8:28/mi) 3 min jog, 2 min run (.23 mi, 8:49/mi), 2 min jog, 1 min run (.12 mi, 8:39/mi), 1.63 mile jog - 11:17, 6:50 (.63 mi, 10:50/mi) (garmin stats)
12/29 - Macken Park - 7 mile run (10:23/mi) - splits - 10:28, 10:32, 10:27, 10:31, 10:34, 10:28, 9:40 (garmin stats)

Swim 4/4
12/19 - Total 36 laps - 3 sets of 2 laps (1:45, 1:50, 1:48), 30 laps - triathlon distance (31:20)
12/21 - Total 17 laps - 3 sets of 2 laps (1:45, 1:44, 1:43, 3x 3 laps (2:50, 2:50, 2:50), 2x 1 lap sprint (:45, :45)
12/23 - Total 21 laps - speed drills - 10 sets of 2 laps - (1:42, 1:45, 1:44, 1:43, 1:45, 1:48, 1:47, 1:48, 1:42, 1:44) 1 lap sprint - 42.6
12/28 - Total 21 laps - 3 sets of 2 laps - (1:43, 1:49, 1:49) 3x 5 laps - (4:55, 4:51, 4:54)

Weight Training 4/5
12/16 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press
12/19 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press
12/23 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press
12/28 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press
12/31 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press

Bike 2/0

Basketball 0/0


Racquetball 2/0

Current
Weight - 238 (last post - 239, total loss - 5)
Distance capability - 7 miles (12/29/2011)

10K time - 1:02:50 (11/29/2011)
5K time -30:10 (10/12/2011)


Year-To-Date Mileage (Jan 1 - Dec 1 2011)
Run - 250.0 miles
Bike - 279.8 miles
Swim - 22.0 miles


PRs
Distance - 8.7 miles (4/7/11) - Macken Park Training
5K (official) - 28:14 (7/9/11) - Grayslake 5K
5K (unofficial) - 28:03 (5/2/11) - Macken Park Training
10K - 62:04 (4/28/11) - Macken Park Training
Half-Marathon - N/A
Olympic-Distance Triathlon - 3:38:57 (5/22/11) - KC Triathlon

Training Log 12/1-12/15

I managed to survive the first session, but wasn't quite able to meet the potentially overachieving goals I had set and am now a little banged up.  I had to skip one run and one racquetball session because of a bothered left knee and sore right ankle... probably from overdoing it a bit, but it is feeling almost back to normal after skipping those two harder-on-the-joints workouts.  I haven't managed to rile up any motivation to do any cycling yet, but I'm working up to it.  On the positive side, weightlifting seems to already be helping with swimming - I'm already up to half the triathlon distance and my speed is awfully close to my fastest times of the year.  The other positive thing - I managed to drop four pounds in the first two weeks.  Hopefully I can manage to maintain through the holiday season. 

Goals for next session: 4 runs, 4 swims, 2 racquetball, 4 lifts, 2 cycling sessions.  No basketball this period because the gym in closed and most of the group is in holiday travel mode. 


Run 4/3 (Goal/Actual)
Hills
12/4 -  Hospital Hill - 3.5 miles, 38:07 (10:52/mi) (garmin stats)
12/11 - Hospital Hill - 3.4 miles, 36:12 (10:45/mi) (garmin stats)
Distance
12/7 - Macken Park 4.3 miles, 45:37 (10:34/mi)- horrible run (garmin stats)


Swim 4/4
12/5 - Total 20 laps - 3 sets of 2 laps (~1:50/set), 3x 3 laps (~2:50/set), 1x 5 laps (5:00)
12/7 - Total 25 laps - 3x 2 laps (~1:50/set), 3x 3 laps (~2:50/set), 1x 10 laps (10:32)
12/12 - Total 26 laps - 3 x 2 laps (1:48, 1:49, 1:50), 3x 3 laps (2:52, 2:51, 2:47) 1x 10 laps (9:58), 1x 1 lap sprint (43.6)
12/14 - Total 30 laps - 3x 2 laps (1:45, 1:50, 1:49), 3x 3 laps (2:56, 2:53, 2:53), 15 laps (15:20)

Bike 2/0

Basketball 2/2
12/2 - 90 minutes - half court
12/9 - 90 minutes - full court - exhausting

Racquetball 2/1
12/6 - 2 hours, cut-throat - dominated

Weight Training 4/5
12/1 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press
12/4 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press
12/8 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press
12/11 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press
12/14 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press



Current
Weight - 239 (last week - 243)
Distance capability - 6.2 miles (11/29/2011)

10K time - 1:02:50 (11/29/2011)
5K time -30:10 (10/12/2011)


Year-To-Date Mileage (Jan 1 - Dec 1 2011)
Run - 225.6 miles
Bike - 279.8 miles
Swim - 19.3 miles


PRs
Distance - 8.7 miles (4/7/11) - Macken Park Training

5K (official) - 28:14 (7/9/11) - Grayslake 5K
5K (unofficial) - 28:03 (5/2/11) - Macken Park Training
10K - 62:04 (4/28/11) - Macken Park Training
Half-Marathon - N/A
Olympic-Distance Triathlon - 3:38:57 (5/22/11) - KC Triathlon

Pre-2012 Training Post

It's been a long while since I've posted anything on this site... a long while.  As of now at work, I am writing a methods section for my next paper, so my writing style may currently be pretty academic.  I'll work on that as I go. 


I wasn't terribly happy with my performance in the 2011 KC Triathlon.  I believe the blame lies at least partially on not starting training until February and then having several setbacks including back problems related to being out of shape.  When the triathlon rolled around, I was relatively ready, but the open water swim killed me, just as it did in 2010.  I apparently learned nothing.  Ugh.  I did however finish the triathlon about 5 minutes faster than the year before at a weight almost 20 pounds heavier (in better shape despite being almost 10% heavier?). 
 
Since I feel like I have gotten overweight and maybe a bit out of shape, I am going to start my triathlon training much earlier this season.  As an added difficulty this season, on top of training for the 2012 KC Triathlon on May 20, I am going to simultaneously train for the Wisconsin Half-Marathon on May 5th in Kenosha (booyah, Kim, I'm making it official!).  I plan on posting updates on the 1st and 16th of each month with an abbreviated log of my workouts.  For each period, I will be aiming for 4 runs (2 distance, 2 hills), 4 swims, 2 cycling sessions (indoor unless it is warm and clear enough to bring out the road bike).  Instead of running sprints (to begin with anyway) I am going to substitute participation in sporting events, so, I will aim for playing both basketball and racquetball twice for each period.  On top of all this, I would like to mix in 4 light weight-training sessions in addition to of regular core and stretching routines.  When the weather does not cooperate, I will replace runs with cycling or Plyo X workouts, that is, unless my weight drops low enough to use the apartment building's treadmills, in which case... I'll be replacing runs with, well, runs. 

My 2012 goals will be to 1) drop about 25 pounds, 2) take almost 40 minutes off of the 2011 triathlon time to finish in 3:00:00, or less, and 3) complete the Wisconsin Half-Marathon in 2:11:00 (10 minutes/mile pace). 

In order to reach these goals, I would like to get my weight to a maximum of 220.  This means that I will be giving up soda again (good bye rum and coke...dammit) and trying to take control of my diet (lame) while increasing the number and frequency of workouts.  I have been running a bit and playing basketball/tennis somewhat regularly, so I'm not a complete disaster going in to it this time.  In fact, I can still run a 10K, which I unexpectedly found out on Tuesday (decided to run 4 miles, then just kept going).  I believe I will be in good position to have some monster effects on my distances and times based on where I am now.


Current
Weight - 243
Distance capability - 6.2 miles (11/29/2011)

10K time - 1:02:50 (11/29/2011)
5K time -30:10 (10/12/2011)



Year-To-Date Mileage (Jan 1 - Dec 1 2011)
Run - 214.4 miles
Bike - 279.8 miles
Swim - 16.4 miles


PRs
Distance - 8.7 miles (4/7/11) - Macken Park Training

5K (official) - 28:14 (7/9/11) - Grayslake 5K
5K (unofficial) - 28:03 (5/2/11) - Macken Park Training
10K - 62:04 (4/28/11) - Macken Park Training
Half-Marathon - N/A
Olympic-Distance Triathlon - 3:38:57 (5/22/11) - KC Triathlon

Triathon Training Weeks 6 - 14 MEGAPOST

I kinda got a little behind in the triathlon training updates.  So, to my reader (intentionally singular), my deepest apologies.  I'm pretty sure that I will owe a beer to anyone that reads this entire post.  Anyone willing to take on the challenge?

WEEK 6 

Monday, March 21 - Basketball, 90 minutes.  Same as last week, only full court this time.  I have been playing better since triathlon training started - might be helping my game. 

Tuesday, March 22 - Recovery day from basketball.

Wednesday, March 23 - Swinney Lap Swim - I forgot to toss my Garmin watch in my gym bag... so no stats on this swim. 

Thursday, March 24 - Macken Park Run - Working on speed, picked set distances and went as fast as possible. Started with 1 mile run - 8:37, 1/4 mile walk, 1/4 mile run - 4:34 (didn't feel good during this), 1/4 mile walk, 1/4 mile sprint - 1:57 (good), 1/4 walk, 1/4 sprint - 2:01, 1/4 walk, then finished with a 1 mile at comfortable pace - 10:13. Total - 4 miles 43:12.

Macken Park Speed Run - 4 miles by daskaff at Garmin Connect - Details

Friday, March 25 - AbRipperX

Saturday, March 26 - Swinney Lap Swim - 3 sets of 10 laps (500 yd sets - 1500 yd total). Each set is 450 yd freestyle, 50 yd breaststroke. Sets were - 11:10, 11:41, 12:00.  Total time - 34:51. Sprints were each 1 lap (50 yd) - splits - :49, :49, :50. Finished with 2 lap (100 yd) - 2:15. 1 mile total swim distance.

Swinney Lap Swim + Sprints by daskaff at Garmin Connect - Details

Sunday, March 27 - Platte Brooke North Trail + Hills.- Miles 1 and 5 are on the flat trail. Miles 2 and 4 are the smaller hill. Mile 3 is the monster. Splits are 11:24, 11:06, 11:19, 10:57, 10:15, 1:04 (0.1 mile 10:39/mi pace). Total time - 56:09, distance - 5.1 miles. 

Platte Brooke North Trail Run + Hills by daskaff at Garmin Connect - Details

Totals for Week 6
Swim - 1.90 miles
Bike - 0 miles
Run - 9.1 miles
Other - Basketball, AbRipperX


WEEK 7

Monday, March 28 - Basketball

Tuesday, March 29 - Recovery from Basketball

Wednesday, March 30 - Swinney Lap Swim - 3 sets of 10 laps (500 yd sets - 1500 yd total). Each set is 450 yd freestyle, 50 yd breaststroke. Sets were - 10:55, 11:29, 11:30 Total time - 33:54. Sprints were each 1 lap (50 yd) - splits - :49, :49, :50. Finished with 5 lap (250 yd) - 5:28. 1 mile total swim distance.  

Swinney Lap Swim by daskaff at Garmin Connect - Details

Thursday, March 31 - Rest

Friday, April 1 - Rest

Saturday, April 2 - Macken Park 10K - Split times - 9:52, 9:56, 9:56, 10:01, 10:32, 10:05, 2:03 (0.2 miles, 9:43/mi pace). Total 10K time - 1:02:27.

Macken Park 10K by daskaff at Garmin Connect - Details

AND

Swinney Lap Swim - 3 sets of 10 laps (500 yd sets - 1500 yd total). Each set is 450 yd freestyle, 50 yd breaststroke. Sets were - 11:01, 11:09, 11:26 Total time - 33:36. Finish with 5 lap (250yd) standard set - 5:46. Total distance - 1 mile.

Swinney Lap Swim by daskaff at Garmin Connect - Details

Sunday April 3 - Rest

Totals for Week 7
Swim -  2 miles
Bike -  0 miles
Run - 6.2 miles
Other - Basketball


WEEK 8
Realized that I am still heavier than i would like to be for the triathlon and decided to add an extra workout during the week, so no recovery day after basketball days.  Also, worked on improving eating habits.

Monday, April 4 - Basketball

Tuesday, April 5 - Platte Brooke North Trail + Hills - 5.1 Miles- Miles 1 and 5 are on the flat trail. Miles 2 and 4 are the smaller hill. Mile 3 is the monster. Splits are 10:11, 10:41, 10:59, 10:33, 10:13, 1:02 (0.1 mile 9:47/mi pace). Total time - 53:41.  Ultimately, this was a stupid idea - running the day after basketball really bothers my knees and ankles.  


Platte Brooke North Trail + Hills by daskaff at Garmin Connect - Details

Wednesday, April 6 - Swinney Lap Swim - Speed Workout - Started with 5 lap (250yd) standard set (90% freestyle/10% breaststroke) 4:57, 2x 2 lap (100yd) sprint - 1:54, 1:45, 1 lap (50yd) sprint - 0:46, 2x 3 lap (150 yd) regular pace - 3:05, 3:09, 2x 1 lap (50 yd) sprint - 0:50, 0:49, finish with 2 lap (100yd) sprint - 1:51.  Total distance - 0.6 mi.

Thursday, April 7 - Macken Park 8.74 Mile Run - Total run 8.74 miles, no walking - 90 minute total time. Splits - 10:22, 10:13, 10:16, 10:18, 10:16, 10:19, 10:18, 10:19, 7:38 (0.74 mi - 10:24 pace) 

Macken Park 8.74 Mile Run by daskaff at Garmin Connect - Details

Friday, April 8 - Rest

Saturday, April 9 - Rest

Sunday, April 10 - Swinney Lap Swim - testing modified technique - Trying out a modification to freestyle stroke. Series of short distance sets. Total of 20 laps, started and ended with a 3 lap set (150yd) with 7x2 lap sets (100yd) between. Splits were - 2:49 (150 yd) 1:54, 1:56, 1:57, 1:54, 1:59, 2:01, 2:58 (150yd).  Total distance - 0.6 mi.


Swinney Lap Swim - testing modified technique by daskaff at Garmin Connect - Details


Totals for Week 8
Swim -  1.2 miles
Bike -  0 miles
Run - 13.8 miles
Other - Basketball


WEEK 9

Monday, April 11 - Basketball

Tuesday, April 12 - Rest

Wednesday, April 13 - Macken Park Run 4 Mile Trolley Run Tune-up - 4 mile run pushing to increase speed. Splits were - 9:50, 9:37, 9:25, 9:05. Total time - 37:59

Macken Park Run 4 Mile Trolley Run Tune-up by daskaff at Garmin Connect - Details

Thursday, April 14 - Swinney Lap Swim - applying modified stroke to distance - Ignore map/elevation, indoor swim. 3x10 lap (500yd) sets with rest between then 5 lap set to total of 1 mile. Sets are 90% freestyle, 10% breaststroke. Splits are - 11:04 (+1:24 rest), 10:50 (+1:39 rest), 11:44 (1:25 rest), 5:19 (5 lap - 250yd). Total 1 mile - 43:36

Friday, April 15 - Rest

Saturday, April 16 - Swinney Lap Swim - 3 sets of 10 laps (500 yd sets - 1500 yd total). Each set is 450 yd freestyle, 50 yd breaststroke. Sets were - 10:29, 10:55, 11:18 Total time - 32:42. Finish with 5 lap (250yd) standard set - 5:49. Total distance - 1 mile in 38:33.  


Swinney Lap Swim by daskaff at Garmin Connect - Details

Sunday, April 17 - Kansas City Trolley Run - 4 mile run with Dad, Steven, Kim and Eddie. Race was almost exclusively downhill. Splits were 11:14, 11:43 (with water break), 11:12, 11:17, 1:05 (0.07 mi) - total time - 46:31.  Although it was slower than I was trained for, it was nice to run with a group.  Most hilarious moment from the Trolley Run experience - being approached by a rugby team representative - "have you ever thought about playing rugby?"... "not until I was just asked that question."  I'll have to revisit the concept of playing rugby, but not until after the KC Triathlon.


Kansas City Trolley Run by daskaff at Garmin Connect - Details

Totals for Week 9
Swim -  2 miles
Bike -  0 miles
Run - 8 miles
Other - Basketball


WEEK 10

Monday, April 18 - Basketball - Awesome experience in basketball this week - our group of science nerds, ended up facing off in a scrimmage game against the university's women's basketball team.  Matchups were pretty even from position to position.  I was guarding the center who was only 1 inch shorter than me - which is taller than the guy who normally guards me - haha!  They were clearly more polished as a team, but we I'm pretty sure we surprised them with our skill level... for science nerds.  Girls win 2 games to 1, but all games were within 2 points.  Awesome time!

Tuesday, April 19 - Rest

Wednesday, April 20 - Swinney Lap Swim - 0.6 mi - 10 lap (500 yd) set followed by 5 lap (250yd) set (90% freestyle, 10% breaststroke). Then freestyle only - 5x50yd at slightly under sprint speed. Ended with 2 lap (100yd) set. Splits were - 10:22 (500yd), 4:57 (250yd), 50yd speed laps - :53, :52, :52, :53, :46, 100 yd - 2:00.  

Swinney Lap Swim - 0.6 mi by daskaff at Garmin Connect - Details

AND

Platte Brooke North Trail + Hills - Miles 1 and 5 are on the flat trail. Miles 2 and 4 are the smaller hill. Mile 3 is the monster. Splits are 9:22, 10:06, 10:10, 10:06, 9:58, 1:01 (0.1 mile 9:33/mi pace). Total time - 50:46.  Total distance - 5.1 mi.  

Platte Brooke North Trail + Hills by daskaff at Garmin Connect - Details


Thursday, April 21 - AbRipperX

Friday, April 22 - Rest

Saturday, April 23 - Downtown Airport 25.7 Mile Bike - 25.7 mile bike = 7 laps (3.7 miles/lap) of Downtown Airport. Lap times were - 12:43, 12:46, 13:12, 13:27, 13:36, 13:25, 14:03. Total time - 1:33:26. Triathlon distance 25 miles - 1:30:53.  Checked pace against last year's time for this same route/distance - almost identical.  Ready for the triathlon????  Well, probably as ready as I was last year anyway


Downtown Airport 25.7 Mile Bike by daskaff at Garmin Connect - Details

Sunday, April 24 - Rest

Totals for Week 10

Swim -  0.6 miles
Bike -  25.7 miles
Run - 5.1 miles
Other - Basketball, AbRipperX


WEEK 11

Monday, April 25 - Basketball

Tuesday, April 26 - Rest


Wednesday, April 27 - Rest

Thursday, April 28 - Macken Park 10K - Split times - 10:00, 9:57, 10:01, 10:01, 10:02, 9:59, 2:00 (0.21 miles, 9:39/mi pace). Total 10K time - 1:02:04.  10K time is the same as last year's pre-triathlon pace, but feel much better about the distances than last year.  

Friday, April 29 - Knee is bothering me... taking a few days off.

Saturday, April 30 - Rest

Sunday, May 1 - Rest

Totals for Week 11

Swim -  0 miles
Bike -  0 miles
Run - 6.2 miles
Other - Basketball


WEEK 12

Monday, May 2 - Macken Park 5K - Splits - 9:25, 9:02, 8:43, :51 (0.1mi 8:14/mile pace).  Working on speed and quite happy that the 3rd mile was well under the 9 min/mi pace.  Speed is picking up!  


Macken Park 5K by daskaff at Garmin Connect - Details

Tuesday, May 3 - Knee is acting up again.  More rest for the near future.

Wednesday, May 4 - Rest

Thursday, May 5 - Does 16 hours in a car count as endurance training?

Friday, May 6 - Rest

Saturday, May 7 - Baseball at park... pretty sure this doesn't count as cardio or really anything though, but it was fun!

Sunday, May 8 - Rest

Totals for Week 12

Swim -  0 miles
Bike -  0 miles
Run - 3.1 miles
Other - None


WEEK 13

Monday, May 9 - Macken Park 5 Mile Run - Hot, humid, tired from 4 straight days of being up past 3am, sore legs, poor eating habits for last week, partially dehydrated. Splits are 10:17, 10:27, 10:27, 10:39, 11:09 (some walking). Total - 53:03.  Attempt at returning from sore knee, and didn't go so well.  After this, I was getting worried about being able to even attempt the triathlon that's less than 2 weeks away.  I was really hoping this run was a fluke - see list of excuses.  

Macken Park 5 Mile Run by daskaff at Garmin Connect - Details

Tuesday, May 10 - Swinney Lap Swim - Total of 38 laps - 1.1 mi. 5 lap (250yd) standard set - 90% freestyle, 10% breaststroke - 4:54, 3 (150yd) lap freestyle - 3:03, 30 lap (1500yd = full tri-distance) freestyle - 33:23.  This swim started very poorly.  I couldn't find the right rhythm and after Monday's run, I was almost certain that this was going to be a giant FAIL.  But then, I found the right stride and blew through the entire distance in one set!  I'm back, baby!!!!!!

Swinney Lap Swim by daskaff at Garmin Connect - Details

Wednesday, May 11 - Rest

Thursday, May 12 - Macken Park 7 Mile Run - Attempted to average 10:10/mile for more than 10K - Splits were - 10:02, 10:02, 10:05, 9:59, 10:10, 10:05, 9:54. Total - 7 miles in 70:17.  Monday's run was definitely a fluke, because this was my fastest run over more than a 10K distance.  Definitely feeling better now.  

Macken Park 7 Mile Run by daskaff at Garmin Connect - Details 

Friday, May 13 - Rest


Saturday, May 14 - Rockfest!!!  Standing/walking around for 8 straight hours counts as exercise, right?

Sunday, May 15 - Rest

Totals for Week 13

Swim -  1.1 miles
Bike -  0 miles
Run - 12 miles
Other - Rockfest


WEEK 14

Monday, May 16 - Basketball - After 2 weeks off, we finally got to play again.  This counted as my running for the week... lots and lots of full court sprints.  The real plus is the fact that I didn't feel tired during the games or after. 


Tuesday, May 17 - Longview Lake 13.5 Mile Bike - Trial run for Sunday's KC Triathlon. Got lost a little in miles 6 and 7 and had to stop to read the map for the correct route, so ended up going an extra mile. Didn't push much during the route but didn't struggle with the hills either. Overall, speed was a little slow, but not too worried about the bike portion of the triathlon. Splits were - 4:06, 4:04, 4:37, 3:27, 4:18, 7:39, 6:35, 3:18, 3:32, 5:06, 2:47, 3:43, 3:56, 2:23 (0.48 mile - 4:59/mi pace).  Checked pace against times from the triathlon last year and they're pretty comparable, despite lack of effort during this practice run.  


Longview Lake 13.5 Mile Bike by daskaff at Garmin Connect - Details



Wednesday, May 18 - Rest


Thursday, May 19 - Swinney Lap Swim - 0.6 mi - Final tune-up before the triathlon! All laps were freestyle. 8 laps (400 yd - 8:04) - tweaked left shoulder on the last lap of this set, so paued for 40 seconds, then continued with 12 more laps (600 yd - 12:32) while protecting the annoyed shoulder. Shoulder felt alright in the 12 lap set with a shortened stroke and also was ok afterwards and no pain the next morning, so I'm good to go.

Swinney Lap Swim - 0.6 Mi by daskaff at Garmin Connect - Details

Friday, May 20 - Rest

Saturday, May 21 - Rest and Packet Pickup Day and time for glorious carb-loading meals.

Totals for Week 14

Swim -  0.6 miles
Bike - 13.5 miles
Run - 0 miles
Other - Basketball

Quotes for the Week #99

"What in the name of pre-paid venereal disease do you think you're doing?" - Malory Archer

"Yes!  I love banter... but I hate witty banter." - Kevin Malone

"It's weird to see an animal that is known to eat it's own vomit, be stripped of it's dignity." - Joel McHale

"I'll give you the same advice my father gave me the night I lost my virginity: just pick one, they all cost the same." - Pierce Hawthorne