this could be a farce

I've moved!

2007-09-12T12:36:00.001-05:00

I decided to start recording my workouts on TrainingPeaks.com. If you like tracking me (cause it's SO interesting, I know...), visit my public training log.

BIKING AND RUNNING

2007-09-03T15:06:00.000-05:00

Monday, September 03, 2007

Ran and biked with Coach Keith and Michele. (you reading this, Keith??)

Biked around NB and campus, where Keith showed me places to run that would work for speed and hills. Apparently there have been great places all this time, and I've just been running around my neighborhood for the past year...

Also did 1 lap at B. Park (not even going to try to spell that), so about 1.5m. I was supposed to do 5, but I accidentally brought 2 different shoes with me and it wasn't the best to run on.

It was an easy workout, so I felt good. Tomorrow, a light swim and some speed work on the run...plus some weights stuff...

WALKING AND SWIMMING

2007-09-02T15:42:00.000-05:00

Saturday, September 01, 2007

Walked to and from Reds with my mom to swim:

300 swim
100 kick
4x50 build
300 pull--150 pull, 150 pull with drills (catch-up, slow arm, head down)

4x50 fast (:15)
300 pull (:20)
4x50 fast (:15)

100 pull
100 breast

total: 1800 yards

SWIMMING

2007-09-02T15:38:00.000-05:00

Thursday, August 30, 2007

Swam at Reds with my mom...

200 swim
200 pull
200 kick

5x100 (:15)
don't remember--ugh, I need to start recording my workouts right away...

ended up with 1650, ending with 100 breast stroke

RUNNING AND SWIMMING

2007-08-29T23:08:00.000-05:00

Wednesday, August 29, 2007

Ran the 3.1m loop in the morning. Felt HORRIBLE...legs dead, SO hot and humid. Ended up walking 3 blocks. Blech.

Then, swam with mom at night, quickly because the pool was about to close.

2x50 swim
100 swim
200 swim
300 pull
4x100 swim hard (:20 rest)
100 breast
100 pull

total: 1200 yards

Felt strong in the water, but wasn't as fast as I thought I should be (about 1:48 for the 100's). Guess I need more speed work...

SPINNING, ARMS, AND ABS

2007-08-29T20:37:00.000-05:00

Tuesday, August 28, 2007

Ran to Red's, then did a 40 minute spinning class. The instructor wasn't amazing, but I still worked really hard...

Then, did arm weights (biceps, triceps, shoulders) and abs--2x44 straight, 2x22 SUPER slanted (almost upside down).

Then, ran home.

At night, walked 1.25m with mom (once around the block).

WALKING

2007-08-28T01:04:00.000-05:00

Monday, August 27, 2007

Walked 2x around the block with mom (about 3.25m). I was going to swim, but I spent the whole day cleaning up the house, and I just felt like the walk was a better fit.

So, tomorrow I'll try to swim and get to a spin class, if I can...

RUNNING

2007-08-28T01:01:00.000-05:00

Sunday, August 26, 2007

Ran 8.25 (about) m...

Ran a little less than 1m to Reds...just an easy jog.

Then, ran 6.6m on the treadmill--here are the times I remember...

mile 1: 9:40
mile 2: 9:13
mile 3: 8:49
mile 3.3: 8:27
mile 4: 9:09
mile 5: 8:49
mile 6: 8:27
mile 6.6: down to 6:58

Then, ran/jogged home.

So, a bit of a tempo run, but it wasn't really that hard. It felt good, and I felt like I had really worked out, but it didn't leave me dead. It was the perfect 'back to speedwork' workout. My left heel has been hurting a little ever since, which worries me a bit, but I think it's better today than yesterday, so hopefully it's healing itself...

SPINNING, LEGS, AND ABS

2007-08-25T12:37:00.000-05:00

Saturday, August 25, 2007

Went to the 9am spinning class at Reds. It was MUCH better this time; the teacher was great. So, 50 minute spin class, and then lifted weights.

leg extensions: 3x11 (40lbs)
abductor: 3x11 (45 lbs)
adductor: 3x11 (75 lbs)

2x44 slanted crunches

RUNNING

2007-08-25T07:49:00.000-05:00

Friday, August 24, 2007

Ran the 3.1m loop from my house again. Started out trying to do a fartlek workout, but ended up just trying to get my way through the humidity. My legs felt good, but I felt sick to my stomach after the run because of the heat...

SPINNING, ARMS, AND ABS

2007-08-25T07:46:00.000-05:00

Thursday, August 23, 2007

Did a 40 minute (lame!) spinning class at Red's. Then, lifted arm weights and did some crunches.

arms:
biceps- 11 (20 lbs) 11 (25 lbs) 11 (30 lbs)
triceps- 11 (40 lbs) 11 (45 lbs) 11 (47.5 lbs) 11 (50 lbs)
shoulders/chest- 11 (20 lbs) 11x2 (30 lbs)

2x44 slanted crunches

SWIMMING, RUNNING, AND ABS

2007-08-22T14:51:00.001-05:00

Wednesday, August 22, 2007

Ran 3.1m in the morning--did my dad's loop, and then continued to Clara Von and back.

Then, ran to reds (.75m) and swam.

100 swim
200 swim
300 pull
400 drill-- 100 kick, 50 catch up, 50 slow arm, 50 trickle through, 50 head down, 100 kick
500 swim (9:20)
400 drill-- 100 kick, 50 catch up, 3x50 different 1 arm pull drills, 100 kick
300 pull
200 swim (3:42)
100 breast

total- 2500 yards

Then, did abs in the weight room--
4x44 (normal, straight, bent, normal)

Finally, walked/jogged back home (had a protein shake with me so couldn't run).

Fell off the wagon...

2007-08-20T18:13:00.001-05:00

So, since I didn't have consistent internet in Vermont, I totally fell short of recording my workouts this summer. I'm going to start again now. I just did the Timberman 70.3 Half IronMan yesterday, and had a blast. I finished in 6:56:07.

Leading up to it, I did 1 50 mile bike ride, and a bunch of 20-30 mile rides. (so, not enough biking!). I ramped up the running, ending with a 2 hour run. I swam up to 3000 yards. I did each sport 2-3 times a week all summer.

Now, it's time to get going for Texas 101. I need to make a training plan NOW so I know what I'm doing, instead of just winging it the week before...

SWIMMING

2007-07-12T10:48:00.000-05:00

Wednesday, July 11, 2007

Found the local pool and joined for the summer! It's a 25 yard pool, so that works out.

200 swim
50 kick w/ head down
50 kick with stroke on breath
50 catch up
50 slow arm
50 trickle through
50 head down

(repeat)

200 swim (20 seconds rest)
150 swim (15 seconds)
100 swim (10 seconds)
50 swim

50 breast

repeat 200, 150, 100, 50 pattern

50 breast
75 swim
25 breast

total: 2200 yards

Felt pretty good in the pool for it being the first time back in 2 weeks...I just have to go 2 times a week to make the season pass 'worth it', but I'm hoping to average 3x...

RUNNING

2007-07-12T10:47:00.000-05:00

Tuesday, June 10, 2007

Ran for 15 minutes up Rt. 7A and then back...came back more than a minute faster per mile. It ended up being 3.6m in 29:15 or so, so I'm happy with that. It was a MISERABLE run though...totally humid and horrible...

BIKING

2007-07-09T14:48:00.001-05:00

Sunday, July 08, 2007

Biked 36m with Phil. Started at the marble quarry and then made a loop until mile 20, and then came back. I got 2 flats, and gave up on riding on the 2nd one, when there was about 4m left...it was a really fun ride though...

RUNNING

2007-07-09T14:46:00.000-05:00

Saturday, July 07, 2007

Ran 70min with Phil...did about 19min at a faster pace...down Rt.7A to the golf course (Finbar's Forest), and then down 7A more.

BIKING

2007-07-09T14:45:00.000-05:00

Thursday, July 05, 2007

Biked 30m down Rt 30 and back...it was a beautiful ride, but I might not start in Manchester next time, and instead at the marble quarry or at the parking lot near Rupert...

RUNNING

2007-07-05T09:20:00.001-05:00

Wednesday, July 04, 2007

Ran 45 minutes in the morning--found the road behind the golf course...nice run, with reasonable hills. Negative split the return by 2:45 again! Felt really good, even on the hills.

Then, ran a REALLY easy 2m with Lauren in the evening...still felt great...

Tomorrow, bike!

BIKING

2007-07-03T16:05:00.000-05:00

Tuesday, July 02, 2007

Biked up and down Rt. 7A, down into Manchester and back to the house, but first conquered Morse Hill. Biked about 16m. Felt good, even on the hill. Stopped by the bike store this afternoon and got some mapped routes to try...

RUNNING

2007-07-03T16:04:00.000-05:00

Monday, July 02, 2007

Ran 60 minutes down Rt. 7A and back...30:30 out, 27:15 back...
felt GREAT, I love the no humidity!!!

BIKING

2007-06-30T00:28:00.000-05:00

Friday, June 29, 2007

First, rode about 4m with my mom slowly around the neighborhood, and then went on by myself. I just rode up and down Roselawn to total just under 17m, but I really pushed myself pretty freaking hard...I was seldom under 17mph, and usually between 18-20.

I've gotta keep at the biking...at least one speed workout and one endurance workout a week, preferably another in-between ride as well.

Tomorrow, a swim before I leave...

SWIMMING AND RUNNING

2007-06-28T17:39:00.000-05:00

Thursday, June 28, 2007

Swam 2100 at Reds:

Warm up:
2x600--
100 swim
100 pull
100 swim
100 kick
100 swim
100 drill (catch up, slow arm) (trickle through, head down)

Main set:
8x100 on 2:00

Cool down:
100 breast

Total: 2100

Hope to get out for a run this evening...

Update: Ran 2x dad's loop, so 5m. Again, I felt really good. Running at night makes all the difference in LA in the summer heat. I need to remember that next time so I don't allow my running to go so downhill again...

RUNNING

2007-06-28T16:28:00.000-05:00

Wednesday, June 27, 2007

Ran around the neighborhood at night--4.2m. Felt great running for the first time since I've been down south. Such a nice feeling...

BIKING

2007-06-27T22:49:00.001-05:00

Tuesday, June 26, 2007

Biked 13.5m with Ta around the neighborhood. Mostly easy, but did some sprinting intervals up and down Grant St. twice...so, 4m of intervals. Stopped at the deMahy's on the way back...

SWIMMING

2007-06-27T22:48:00.000-05:00

Monday, June 25, 2007

Swam 1000 in the morning to try out the wetsuit. It doesn't fit.

Then, in the evening spent an hour and a half teaching Ta and Ezra to swim, swimming back and forth the whole time. So, I'll give myself credit for 2000 for the day...

BIKING

2007-06-27T22:47:00.001-05:00

Sunday, June 24, 2007

Biked 28m from Pack and Paddle. Tried to do the Wilderness Loop, but got a little lost and followed a bunch of different trails. It was gorgeous though, and I had a great ride.

BIKING AND SWIMMING

2007-06-27T22:46:00.000-05:00

Saturday, June 23, 2007

biked 8m at Cypremore Point before my bike broke down.

got it fixed, then swam at reds.

i don't remember what i did, but i think it was 2000, or 2100 yards...

RUNNING AND SWIMMING

2007-06-27T22:45:00.001-05:00

Friday, June 22, 2007

Ran once around the Cypremore Point loop, and then swam for 15min. HOT AND HUMID AND MOSQUITOS.

RUNNING AND SWIMMING

2007-06-21T22:57:00.000-05:00

Thursday, June 21, 2007

Ran in the morning before work--did the 3.1m loop around Roselawn, to Clara Von and back.

Then, in the evening, swam at Reds. Ended up swimming a really long workout because I kept thinking my sister and Ezra were going to show. They didn't, but at least I got a quality swim in because of it...

Warm up:
200 swim
100 kick
100 pull
200 drill (catch up, slow arm, trickle through, head down)
200 swim
100 kick
100 pull
200 drill (3x50 different one arm pull, frog)

Main Set:
3x[4x100 on 2:00, 50 easy breast]
4x50 hard on 1:00
50 breast

Cool Down:
1o0 kick
200 pull
50 breast

Total: 3150 yards
Longest yet since IM France a year ago! It felt really good...Now, to get my bike and run back into shape... I looked up the local possibilities and found some great bike loops, so I think I'll try one of those tomorrow...

SWIMMING

2007-06-18T22:26:00.001-05:00

Monday, June 18, 2007

Swam at Red's...

Warm up:
2x500 (200 swim, 100 kick, 100 breast, 100 pull)

Main Set:
500 (200, 150, 100, 50--on 4:00, 3:00, 2:00, 1:00)
100 breast
100 pull
100 kick
4x50 on 1:00

Cool Down:
50 kick
25 breast
25 swim

Total: 2100

SWIMMING

2007-06-18T09:09:00.000-05:00

Sunday, June 17, 2007

Swam with Kendall at his pool...

Warm up:
150 swim
50 kick
100 pull
200 drill (catch up, slow arm, trickle through, head down)
150 swim
50 kick
100 pull
200 drill (3xdifferent one arm, frog)

Main Set:
500 pull
4x100 on 2:00
300 pull
4x50 on 1:00

Cool Down:
100 breast

Total: 2500 yards

RUNNING

2007-06-16T14:02:00.001-05:00

Saturday, June 16, 2007

Ran about an hour with Kendall around his neighborhood at <9:00 pace. It felt really hard; it was hot and muggy...kind of a torturous run.

BIKING

2007-06-16T14:01:00.001-05:00

Friday, June 15, 2007

Rode about 18m with Kendall in Houston. I think I'm getting used to the wheels.

RUNNING AND SWIMMING

2007-06-13T23:53:00.000-05:00

Wednesday, June 13, 2007

Ran 3.3 miles around the neighborhood. My stomach was sloshy from cereal still (even though I practiced before I ran!), but otherwise felt okay...

Then, swam at Red's in the evening.

1000 Warm Up:
150 swim
50 kick
100 pull
200 drill (catch up, slow arm, trickle through, head down)
150 swim
50 kick
100 pull
200 drill (one arm w/other arm out, one arm w/other arm in, one arm w/other arm in and breathing on opposite side, frog)
50 breast

1100 Main Set:
500--200 (20), 150 (15), 100 (10), 50
50 breast
x2

Cool Down:
50 kick

Total: 2200 yards
Felt really good in the water; I feel like I'm getting stronger, faster...

INDIAN CREEK TRIATHLON

2007-06-12T20:58:00.000-05:00

Sunday, June 10, 2007

Did the Indian Creek triathlon--Olympic distance.

Mom and dad were there, but I pretty much sucked...
3:08

SWIMMING

2007-06-12T20:55:00.000-05:00

Saturday, June 09, 2007

Swam 1000 at Red's--just a bit to loosen up for the Olympic on Sunday.

don't really remember what I did, but it was mainly drills and easy stuff--did some swim golf...

BIKING

2007-06-11T20:56:00.000-05:00

Friday, June 08, 2007

Biked 11.1m up and down Roselawn 5 times...did it to get a little distance in before the triathlon, and also to try out my new wheels. They seem like they're making me a bit faster...

My bike is still acting up though. :(

RUNNING

2007-06-07T21:16:00.000-05:00

Thursday, June 07, 2007

ran around neighborhood--4.1m--felt good cause used to high altitude. very humid out. feelslike running in a pool.

tomorrow, swimming and maybe short bike.

RUNNING

2007-06-06T19:00:00.001-05:00

Wednesday, June 06, 2007

3.1m run (dad's route + clara von and back)--felt like CRAP--it was hot hot HOT--walked twice... :(

SWIMMING

2007-06-06T18:53:00.002-05:00

Monday, June 04, 2007

1800 swim with bolder

it was mainly just putzing around, but let me see if I can remember what I did...

100 swim
100 pull
100 kick
200 drill (4x50--catch up, slow arm, trickle through, head down)

100 swim
100 pull
100 kick
200 pull

100 breast

100 ladder--25, 50, 25
75 ladder--50, 25
25 breast

3x50 swim golf--88 (long), 82 (hard), 89 (in between)
50 pull

50 kick race (I won!)
50 breast

300 drill--50 head down, 50 frog, 50 one arm pull w/arm down and breathing to opposite side, ??

so, I'm missing about 150 of what we did, but that was the jist...

total: 1800 yards AT ALTITUDE!

BIKING

2007-06-06T18:53:00.001-05:00

Sunday, June 03, 2007

25m bike with bolder--UP to Jamestown and back

RUNNING

2007-06-06T18:38:00.000-05:00

Saturday, June 02, 2007

5m run on trail with bolder

RUNNING

2007-06-06T18:32:00.000-05:00

Friday, June 01, 2007

Ran up and down Johnston doing errands; about 4m, I believe.

RUNNING, WALKING, AND SWIMMING

2007-05-29T22:22:00.000-05:00

Tuesday, May 29, 2007

Ran about 3.1m around the neighborhood...just my dad's 2.5m loop with an added couple of blocks up to Clara Von and back...

Then, in the evening, I swam at Red's.

Warm Up:
250 swim
50 kick
100 pull
100 drill (50 catch up, 50 slow arm) (on repeat--50 trickle through, 50 head down)

Main Set:
200 on 4:00 (around 3:25)
150 on 3:00 (around 2:33)
100 on 2:00 (around 1:38)
50 on 1:00 (around :48)

100 kick
100 stroke (breast)

4x50 sprint on 1:00 (range from :43-:49)

Cool Down:
50 kick
50 stroke (breast)
100 pull increasing amount of strokes between breaths--got from 4-11

Total: 2100 yards

Also, took a walk mid-day and also walked to and from Red's, so about 3m in all. I found my swim cap on the way home!

My bike arrived, so now I just have to put it together and get on it!

SWIMMING

2007-05-27T15:03:00.000-05:00

Sunday, May 27, 2007

Yeah, I know...more swimming, but it's too freaking humid to run, and my bike isn't here yet...so swimming it is. Besides, it's been nice to start feeling strong in the water again.

Warm Up:
250 swim
50 kick
100 pull
100 drill (50 catch up, 50 slow arm)
repeat (drills: 50 trickle through, 50 head down)

Main Set:
500
400
300
200
100
(one minute rest between each)

Cool Down:
100 breast

Total: 2600 yards

SWIMMING

2007-05-27T09:25:00.001-05:00

Saturday, May 26, 2007

Okay, so I asked and the pool is 25 yards...which would explain why I've felt so good in the water. I found my goggles and swimcap and so buying the extra set yesterday at Red's was pretty much useless.

Anyway, just did a warm up workout...

200 swim
100 kick
100 drill/pull--50 catch up/50 slow arm

200 swim
100 kick
100 drill/pull--50 trickle through/50 head down

x2

50 swim

total: 1650 yards

Thought I needed to get back to go out with P and Natalie, so that's why I didn't do more...and then they took forever to organize, so I ended up sitting on my butt for 45 minutes when I got home. But, I enjoyed the workout, so it's all okay...

SWIMMING

2007-05-26T11:18:00.000-05:00

Friday, May 25, 2007

Swam at Red's. I'm not sure if it's a meter or yard pool, or if it's even 25 of anything, but here was the set...

Warm Up:
200 swim
100 stroke (breast)
100 kick
repeat

Main Set:
4x50 with 10 second rest
4x100 with 15 second rest
2x200 with 20 second rest
4x100 with 15 second rest
4x50 with 10 second rest

Cool Down:
50 stroke (breast)
50 kick

total: 2500

RUNNING

2007-05-26T11:15:00.000-05:00

Thursday, May 24, 2007

Ran at 5:11 in the morning from Jennifer and Bernie's house before my plane so I wouldn't feel like crap all day traveling.

Ran for 24-5 minutes and ran 2.7m. Just ran down Springfield Avenue and back.

RUNNING

2007-05-22T15:32:00.000-05:00

Tuesday, May 22, 2oo7

Did a speed workout around the pond. Did 6 laps of intervals, 1 each of warm up/cool down. About 5.5 miles overall.

I didn't end up doing what I wanted to do (4xaround fast with 1/2 loop recovery), but I did intervals just the same...

WALKING

2007-05-20T13:46:00.000-05:00

Sunday, May 20, 2007

hung over, so just walked to get bubble tea and back with erin...2.6m

RUNNING

2007-05-19T10:34:00.000-05:00

Saturday, May 19, 2007

Ran around campus--5m this time. Down College Farm, to Ryders and back, then 3 times around the pond before heading home. My legs felt good for the first time since Wildflower, which was reassuring. I was almost to the point where I was considering getting my blood checked, and that's pretty drastic for me...

BIKING

2007-05-19T10:32:00.000-05:00

Thursday, May 17, 2007

Went to Philli and rode 33.5m with Phil...out to Valley Forge, partway around the Valley Forge loop, and then back. We parked at the entrance to the bike path, so we skipped the part from Manayunk-bike path. My chain was dropping every time I switched to my little gear in the front--very annoying. I had fun...

RUNNING

2007-05-15T13:08:00.000-05:00

Tuesday, May 15, 2007

Ran around campus again...4.5m--dropped Zipp wheels off at the post office on the way, ran around the pond 2x, down College Farm Road and back, then up to Ryders and back home via Dudley...

I forgot how much harder it is to run in the heat--it was hot and windy and my legs hurt way more than they should have for how little I've been doing lately...

RUNNING

2007-05-14T14:46:00.000-05:00

Monday, May 14, 2007

Ran around campus--went to the student center to mail the kahuna's package, then around to college farm road, around the pond twice, and then back home...it ended up being 4.5m

alternated between feeling great and horrible...my legs feel funky, for some reason..

REALITY

2007-05-13T14:30:00.000-05:00

Tuesday, May 1-Sunday May 13

Tuesday:
Swim early--1500 yards, I think.

Wednesday:
spinning and weights

Friday:
short swim
4m run to expo and back at Wildflower

Sunday:
Wildflower Olympic Triathlon

Monday:
3m run from hotel in King City

Wednesday:
5m run in Connecticut with Rachel (Sandy's 7m loop cut short)

Friday:
3m jog with Erin (down College Farm Rd, around Passion Puddle)

Saturday:
5m run w/Vicki at RVRR--8:30 pace

Sunday:
walked 7m around campus in 2x1hour chunks...while talk on the phone, but I was on my feet nonetheless...

PLAN

2007-04-30T08:51:00.000-05:00

Tuesday:
swim AM (before work--7 am)
speed work PM

Wednesday:
spin/weights AM
group run PM

Thursday:
to Wildflower--short run?

Friday:
test bike, water

Saturday:
be a good spectator, 20min run?

Sunday:
Olympic tri!

SPINNING AND WEIGHTS

2007-04-30T08:48:00.000-05:00

Monday, April 30, 2007

Taught Spinning at XTreme and lifted weights.

shoulder press- 15 lbs- 11, 16, 16
biceps- 40 lbs- 8, 8, 11
triceps- 60 lbs- 3x11
situps- flat- 6x28 (feet down, up/straight, up/bent, down, at an increasing angle x2)

RUNNING AND SWIMMING

2007-04-29T11:25:00.000-05:00

Sunday, April 29, 2007

Ran from Walgreens while my prescription was being filled--down Rt. 27 for 22:30 min, then turned around and ran back in 20:50 (had a wind advantage)

map

Then, went swimming at Cook/Douglas--was supposed to do a virtual swim with Kurt, but he bailed.

warm up:
3x300 (150 swim, 50 breast, 100 kick)

main set:
2x200 on 4:15, 2nd faster (3:50, 3:48)
8x50 w/15 seconds rest, alternate drill/sprint (catch up, slow arm, trickle through, head down)
2x200 on 4:15, 2nd faster (3:52, 3:50)
4x50 w/15 seconds rest, alternate drill/sprint (catch up, slow arm)

cool down:
200 pull

total: 2500 meters

RUNNING AND BIKING

2007-04-28T08:38:00.000-05:00

Saturday, April 28, 2007

Ran 5m through Johnson Park with RVRR...the tow path is still a mess...

Then, drove down to Philli and rode 20m with Phil--tried to get to Valley Forge, but we took a wrong turn because of misplaced signs...

SWIMMING

2007-04-27T07:49:00.000-05:00

Thursday, April 26, 2007

Swam at the Cook/Douglas pool--

300 warm up
400 drill--100 catch up, 100 slow arm, 2x(50 trickle through, 50 head down)
500 swim
50 breast

total: 1250 meters

I only had 27 minutes, so that was the best I could do. I could have just done a straight swim instead, but I thought it would be good to do some drills considering my lack of swimming as of late. I felt decent in the water and was able to basically maintain 2:00/100 meters for the 500 swim.

SPINNING, WEIGHTS, AND RUNNING

2007-04-25T11:08:00.000-05:00

Wednesday, April 25, 2007

Taught Spinning at XTreme and lifted weights.

shoulder press- 15 lbs- 3x11
biceps- 35 lbs- 3x11
triceps- 60 lbs- 3x11
situps- flat- 6x28 (feet down, up/straight, up/bent, down, at an increasing angle x2)

Later, ran 4.5 slow miles with RVRR and Erin in Highland Park...felt great, like I was massaging my legs...it's the first time I've felt like that running; was really nice.

SPEED WORK

2007-04-25T11:07:00.000-05:00

Tuesday, April 24, 2007

Ran with RVRR at Bucceluch Park...18min warm up

5x 2 min fast, 2 min slow
5x 1 min fast, 1 min slow
5x :30 fast, :30 slow

15 min cool down

about 6m?

BIKING AND RUNNING

2007-04-25T11:06:00.000-05:00

Saturday, April 21, 2007

Biked 30m in the Valley Parkway (down to the Valley, back up, down to Bonnie Park, back up), and then later in the day ran 5m on the tow path from the Boston Store.

RUNNING

2007-04-25T11:05:00.000-05:00

Friday, April 20, 2007

Ran from Kurt's-Edgerton, so just under 6m...with a huge freaking hill...

SPINNING AND WEIGHTS

2007-04-18T08:05:00.000-05:00

Wednesday, April 18, 2007

Taught Spinning at XTreme and lifted weights.

shoulder press- 15 lbs- 3x11
biceps- 40 lbs- 3x11
triceps- 60 lbs- 3x11
situps- flat- 6x28 (feet down, up/straight, up/bent, down, at an increasing angle x2)

SPEED WORKOUT

2007-04-18T08:03:00.000-05:00

Tuesday, April 17, 2007

Did a speed workout at Franklin Middle School with RVRR. We did it on a track because the tow path is in poor shape after the storm.

1.5m warm up
2x10min fast--just under 5.5laps each time, first mile in 7:20, second in 7:36; 3 minutes jog inbetween
10xrun straights, jog curves
1.5m cool down

So, about 7.5m in all.

SPINNING AND WEIGHTS

2007-04-16T07:47:00.000-05:00

Monday, April 16, 2007

Taught Spinning at XTreme and lifted weights.

shoulder press- 10 lbs- 3x16
biceps- 30 lbs- 3x16
triceps- 50 lbs- 1x16- 55 lbs- 2x16
situps- flat- 6x28 (feet down, up/straight, up/bent, down, at an increasing angle x2)

RUNNING

2007-04-15T08:42:00.000-05:00

Saturday, April 14, 2007

Couldn't wake up for the group run because of too many margaritas the night before, but decided I was going to run to meet the group at breakfast. Got there and no one was there though, so I just ran back...

RUNNING

2007-04-15T08:41:00.000-05:00

Friday, April 13, 2007

Didn't have much time because of the orchestra concert, but managed a quick run down College Farm Road and back (just once this time!)

RUNNING

2007-04-15T08:36:00.000-05:00

Thursday, April 12, 2007

Took Ta-bo and ran 3.5m down College Farm Road twice, and then back.

Did some situps when I got home, and then did a head stand for a couple minutes...

SPINNING X 2, WEIGHTS

2007-04-11T08:39:00.000-05:00

Wednesday, April 11, 2007

Taught Spinning at XTreme and lifted weights.

shoulder press- 10 lbs- 2x16, 1x11
biceps- 30 lbs- 3x16
triceps- 55 lbs- 3x16
situps- inclined- 2x28
situps- flat- 4x28 (feet down, up/straight, up/bent, down)

Later today, am leading another 45 minute Spinning class at Rutgers.

RUNNING

2007-04-09T20:47:00.000-05:00

Monday, April 09, 2007

Ran 3.2 or so miles with Kurt before my recital...

RUNNING

2007-04-08T18:05:00.000-05:00

Sunday, April 08, 2007

Ran with Kurt through campus. Did my 4m loop around Ryder's with an added mile trying to find the Rutgers Garden trails. Still have yet to find them... :(

So, 5 miles...

SPINNING AND WEIGHTS

2007-04-04T08:05:00.000-05:00

Wednesday, April 04, 2007

Taught Spinning at XTreme and lifted weights.

shoulder press- 10 lbs- 3x16
biceps- 30 lbs- 3x16
triceps- 55 lbs- 3x16
situps- inclined- 2x28
situps- flat- 4x28 (feet down, up/straight, up/bent, down)

SPINNING AND WEIGHTS

2007-04-04T08:00:00.000-05:00

Monday, April 02, 2007

Taught Spinning at XTreme and lifted weights.

shoulder press- 10 lbs- 3x16
biceps- 30 lbs- 16, 11, 11
triceps- 50 lbs- 16- 55 lbs- 11, 11
situps- inclined- 2x28
situps- flat- 4x28 (feet down, up/straight, up/bent, down)

RUNNING AND SWIMMING

2007-04-04T07:57:00.000-05:00

Sunday, April 01, 2007

Ran to and from the gym (a mile each way) where I swam.

Did a modified 400/300/200/100 workout

400 swim
4x100 drill (100 kick, 100 pull, 50 catch up, 50 slow arm, 50 trickle through, 50 head down)
300 pull
4x75 fast
200 easy
4x50 fast
100 breast
50 kick
50 pull

total: 2000 meter swim, 2m run

SWIMMING

2007-03-30T21:15:00.000-05:00

Friday, March 30, 2007

I swam at Cook/Douglas again. I was actually a little faster/stronger already; that gave me some hope...

500 Warm up:
100 swim
50 kick
50 pull
50 catch up
50 slow arm
50 trickle through
50 head down

1200 Main Set:
200 swim-20 sec rest
150 swim-15 sec rest
100 swim-10 sec rest
50 swim
100 breast
repeat

500 Cool Down:
100 kick
200 pull
100 kick
100 breast

Total: 2200 again, but MUCH faster and I felt better throughout...

Walked to and from the gym, so that's about 2m, if it counts for anything...

SPINNING AND WEIGHTS

2007-03-29T07:42:00.000-05:00

Wednesday, March 28, 2007

Led the 45 minute Spinning class...and then lifted the usual weights...

shoulder press--10 lbs (3x11)
biceps--30 lbs (3x11)
triceps--45 lbs (16), 50 lbs (2x16)

situps--2x24 inclined, 4x24 flat (legs down/bent, up/straight, up/bent, down/bent)

SPEED WORKOUT

2007-03-29T07:39:00.000-05:00

Tuesday, March 27, 2007

Ran DeMott on the towpath with RVRR. We did a really tough workout--

8x3minutes fast/2 minutes jog, and then 8x30 seconds fast/1:00 jog, with about a 1.5m warm up and a 1m cool down. In all, about 8-9m, with 4 of speedwork. Yikes. It was really tough and I hadn't eaten enough. I definitely crashed at the end (jog became walk and fast became jog), but I finished it...and then downed 3 cans of Gingerale in a 3 minute time period and stuffed my face at On the Border with the woodwind crowd...

SPINNING AND WEIGHTS

2007-03-27T06:13:00.000-05:00

Monday, March 26, 2007

Lead the 45 minute Spinning class-only 1 person there!

Lifted normal weights afterwards--
biceps-30 lbs (16, 11, 11)
triceps-45 lbs (16) 50 lbs (16, 16)
shoulder press- 10 lbs (11, 11, 11)
situps-inclined- 2x24
situps-flat- 2x48

SWIMMING

2007-03-27T06:09:00.000-05:00

Sunday, March 25, 2007

I swam (!) at the Cook/Douglas pool.

500 warm up:
200 swim
50 kick
50 pull
50 catch up
50 slow arm
50 trickle through
50 head down

1200 main set:
5x100 w/15 seconds rest
100 breast
5x100 w/15 seconds rest
100 breast

500 cool down:
100 kick
200 pull (w/breathing exercises)
100 kick
100 breast

total: 2200 (yards--that's the longer kind, right?)

I'm not fast, but I'm not as slow as I could be...but damn, swimming isn't as easy as I remembered...

RVRR RUN

2007-03-24T18:41:00.000-05:00

Saturday, March 24, 2007

Ran from Grove 2-DeMott; about 6.2m. Ran it a little under a 9 min/m pace. I hadn't been eating enough, so I felt pretty bad the second half, but I managed to only be 10 seconds slower, even running against the wind. Sherrie met me on the towpath and ran with me for a mile or so, and I ran with Bob for the first mile. Other than that, I was on my own. I went out to breakfast with the group afterwards at Newbies--oatmeal and 2 eggs over-medium, coffee, orange juice, and water. A nice morning!

SPINNING, WEIGHTS, MORE SPINNING

2007-03-21T08:43:00.000-05:00

Wednesday, March 21, 2007

Lead Spinning; I worked 'em hard today!

Then, lifted my usual weights. This time each machine was 3x11 easily and I added an extra set of each kind of sit-ups.

Tonight, I'm teaching Spinning again at Rutgers.

TEMPO RUN

2007-03-21T08:39:00.002-05:00

Tuesday, March 20, 2007

Ran for the first time since last Wednesday (!). I guess I just don't feel the pressure to get in my 4-6 miles before and after spinning now that I'm not training for a marathon. The first tri I'm doing is just an Olympic, and I'm pretty confident that 6m is not going to be any sort of stretch. So, I've been easing off the running. The good thing to do would be to somehow use that extra time to swim/bike, but it seems that I've just been sleeping later instead.

Anyway, the workout was at Johnson Park instead of the towpath because of leftover ice/snow.

We did a 15minute warm up, 20 minute tempo run (7:40-45 pace), 5 minute recovery, 10x30 seconds on/off, and then an 18 minute warm down. All in all, 1:08 of running; I'm estimating about 7miles.

It was great to be out with people; I just wish the club had more people my age...

SPINNING

2007-03-21T08:39:00.001-05:00

Monday, March 19, 2007

Lead 45 minute Spinning class at XTreme. It was a really great class, if I do say so myself...

SPINNING, WEIGHTS, AND RUNNING

2007-03-14T12:57:00.000-05:00

Wednesday, March 14, 2007

Taught the 45 minute Spinning class (worked much harder than usual), and then lifted arm weights again.

3x11 shoulder press at 10lbs.
1x16, 2x11 biceps at 30lbs.
1x16 triceps at 45 lbs, 2x16 at 50 lbs.
2x24 incline crunches
4x24 flat crunches (middle 2 sets with feet up)

Then, in the evening, ran 5m with RVRR in Highland Park. Just an easy pace...10 min/m with Cheryl, but it was good to be out with people.

INTERVAL RUNNING WITH RVRR

2007-03-14T12:52:00.000-05:00

Tuesday, March 13, 2007

Yeah (!) for RVRR speed workouts on Tuesday nights! It's not going to be forever, but at least for a couple months...I'll take what I can get!

We did 5x2:00 (2:00 jog), 5x1:30 (1:30 jog), and 5x :30 (:30 jog). I never felt like I was putting in 100% effort, but it was definitely a good 'get back into things' workout. I guess that's the first time I ran hard since the marathon. I started out with the 'fast guys' and ended up just in front of the 2nd group ('fast girls'). Not bad for a recovery speed workout, eh? :)

Next week calls for a 20 min tempo and then 10 x :30.

The only thing I don't like about these workouts is that we're doing them on an unmarked tow path. How do you monitor your progress? I guess you just keep running as hard as you can and hope for the best...maybe it'll be good for me to be a bit less Type A about it...

SPINNING AND WEIGHTS

2007-03-12T17:46:00.000-05:00

Monday, March 12, 2007

Taught spinning for the first time in a week and a half! It went well; the new music was awesome, even though the stupid mic was making horrible sounds. Need to change the last song to somewhere in the middle of the workout; it was too fast for a cooldown and would make a great endurance song.

Then, lifted arm weights.

3x11 shoulder press--15 lbs
1x11 bicep curl--40 lbs, 2x11 bicep curl--35 lbs
1x16 tricep--45 lbs, 2x16 tricep--50 lbs
Situps--2x24 on an incline, 4x24 flat (middle 2 with legs up)

Tomorrow, swimming and interval running (with RVRR), and Wednesday teaching Spinning, weights, and then running with RVRR again in the evening. Yeah (!) for triathlon training!

SHORT RUN

2007-03-11T09:24:00.000-05:00

Saturday, March 10, 2007

Ran in Manayunk down the tow path, about 2.5m. Ran the first mile with Phil, and then did another out and back by myself. Felt okay, but my legs are still tired, for sure...

RECOVERY RUN

2007-03-09T16:17:00.000-05:00

Friday, March 09, 2007

Ran the 2.4-ish miles down College Farm Road and back...just to get my legs going again. They feel okay on a daily basis as far as normal functioning is concerned, but while running (even only 2.4m), I could definitely feel that they're still tired...far from recovered. I have to remember to try to keep things light for another week, at least...and hopefully 2. I'll try to get going with swimming and biking next week...

LA MARATHON

2007-03-07T10:09:00.000-05:00

4:09:20

PR!

SHORT RUN

2007-03-07T10:07:00.000-05:00

Friday, March 02, 2007

Ran about 2m (19min) with Kimmy. We did a few strides, but otherwise kept it easy...

RUNNING, SPINNING, RUNNING

2007-02-28T09:11:00.000-05:00

Wednesday, February 28, 2007

Last day of February!
Last 'real' run before Marathon Day!

Ran 2.5 miles before class...one mile or so warm up around 9min/m, then 4x1 minute 'brisk', alternating with 8:27 pace recovery.

brisk: 8:00, 8:00, 7:30, 7:30

Then, cool down until 2.5m at 8:27 pace.

Lead 45 minute spinning class.

Another 2.5m on the treadmill, pretty much identical to the first.

SPINNING

2007-02-27T08:17:00.000-05:00

Monday, February 26, 2007

Taught a 45 minute spinning class. C'est tout. (I'm TAPERING!)

EASY RUN

2007-02-25T14:19:00.000-05:00

Sunday, February 25, 2007

Today, I was supposed to run the Mardi Gras Marathon. Instead, I ran about 5m around campus...

Next Sunday, LA MARATHON! (it's going to be HOT with a high of 76. ack!)

7M EASY RUN

2007-02-24T14:12:00.000-05:00

Saturday, February 24, 2007

Ran 7m with Ray and Vicki at the RVRR Saturday morning run (started at Grove 2 and ran down the tow path a bit past DeMott and then back). It was a really easy pace, which was actually great. I need to get over the thing where I feel like every run I do has to be as hard as I can possibly run.

I think I'll do 8 or so tomorrow at around an 8:30 pace, and that'll be good for this weekend...

Went to Neubies for breakfast afterwards for the first time...it was fun...

SHORT RUN

2007-02-24T08:02:00.000-05:00

Friday, February 23, 2007

Ran down College Farm Lane and back...2.3m (thought it was 2.4??)...it was WINDY.

Tomorrow, 10k with the club...

RUNNING, SPINNING, RUNNING

2007-02-21T09:24:00.000-05:00

Wednesday, February 21, 2007

Ran 3.03m before spinning--

Warm up:
.5m- 9:05 (pace)
.5m- 8:49

Intervals:
1 min- 8:27
2 min- 7:30
1 min- 8:27
2 min- 6:58
1 min- 8:27
2 min- 6:49
1 min- 8:27
2 min- 6:44
1 min- 8:27

Finish out the 3m at 8:49 pace.

Led 45 minute spinning class

Then, another 3.03m on the treadmill.

Warm up:
.5m- 9:05
.5m- 8:49

Intervals:
1 min- 8:27
2 min- 7:03
1 min- 8:27
2 min- 6:49
1 min- 8:27
2 min- 6:44
1 min- 8:27
2 min- 6:40
1 min- 8:27

Finish out the 3m at 8:49.

So, 6.06m, with about 4 of intervals. It was hard, I gotta admit it...no more hard workouts before the marathon, I promise!

I believe I have to teach another spinning class tonight at Rutgers. Blech.

WALKING IN NY

2007-02-21T09:23:00.000-05:00

Tuesday, February 20, 2007

Normally I don't log walking, but considering I walked over 70 blocks in NY, I figured it counts...it wasn't fast, but it's still about 5m...