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