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