Last day of Feb; great outside run

Sunday outside run; 4 miles, 28 degrees, 42 minutes. Felt really good running up hills and tried to keep that form. Sometimes I was successful for a few steps, and more so when I was relaxed.

At the start I was tense (because of the cold?) and then I took a deep breath and relaxed (it helps I’ve done a lot of meditation) and my form drastically improved. Much more relaxed in my legs with a smoother motion.

February summary:
- Changing swimming form, need to stick with the new technique even if it slows me down in the short term.
- Running getting easier as muscles get stronger.
- Injuries are not running related, but still need to focus on getting them healed (left knee and the top of right foot)
- Reading good books is keeping me up late, less than normal sleep is impacting training.
- Need to incease Yoga; the last few weeks I've been lazy
- 48.1 miles running for the month
- 30,500 yards swimming (about 17.3 miles)

Feb 27; Not much Energy

Not much energy in the Saturday workout. I need more sleep.

Friday - rest

Saturday
Skipped workout at home
Bike 10 min at L8
Looseners from ChiRunning
Treadmill; 3.2 mile run @ 6.5 mph, 1.5% grade
- .3 mile walking cooldown
- Felt very loose, didn't think much, just let it flow
- Ran with music for first time
Weights
Swimming
x6 150ea (swim, kick, swim, kick, swim, kick)
1100 swim, focus on technique
x2 100 (50ba/50br)
500 hard, time was 6:43
- Focused on form
x2 100 (50ba/50br)
100 down
3,000 total

Feb 25; 4 mile run!!

Beth asked if I’m considering barefoot running now that I’ve read Born to Run. Yes, I am. For the last few days I’ve been going barefoot around the house. After only a few days my walk is changing. Even the way I stand is changing. I can feel how walking and standing impacts my feet and they are becoming more sensitive to the pressure. This summer I plan to do some barefoot tests on a soccer field by the house. I’m hoping my wife gets me some Vibram 5 fingers for my birthday.

I had a great time at the gym last night; running 4 miles without walking. Longest run so far.

Wednesday- rest
Thursday
Abs 1 with 3lbs. & abs 2 at home

Bike 10 min at L8
- Left knee was feeling stressed
Looseners from ChiRunning
Treadmill; 4 miles run @ 6.5 mph, 1.5% grade
- .5 mile walking cooldown
- Felt very loose, didn't think much, just let it flow
- Left sock felt bunched, then went away
- Legs totally spent after run
Weights
- Pushed hard to get good leg workout
Swimming
x5 100 (swim, kick, swim, kick, swim)
x4 300 (100 back, 100 breast, 100 free)
600 kick
200 easy
2,500 total

Books

Before I began running I watched a show about early hunting techniques (before spears and bows). They proposed we ran an animal to death. A human can run and recover while animals sprint and then need to stop to recover. So we would run, it would run, we would catch it before it fully recovered and it would run again, but not as fast. After many miles of running and not enough rest, it would be too exhausted and die (or lay helpless while we killed it).

I just finished reading Born to Run by Christopher McDougall. He does a much better job of explaining how to run an animal to death, and more. What a great book.

My next book is 50/50: Secrets I Learned Running 50 Marathons in 50 Days. I won this book from Beth at Running My Own Race.

Feb 23; Swimming Turns

The last few weeks my swimming hasn’t felt so good. Since running is my focus, I figured swimming would suffer. But Saturday was such a bad swim I needed to make a change. My turns have gotten lazy, so last night I put away the clock and focused on making every turn a good one. Overall my swimming improved. Getting off the wall faster and more streamlined gave me more speed going into the stroke. With more speed I didn’t need to use the stroke to speed up. Instead, my stroke was used to maintain speed.

Monday; rest day

Tuesday
Abs 1& 2 at home
Bike 10 min at L8
Looseners from ChiRunning
Treadmill; 30 min run/5 walk, 3.5 miles total, 6.5 mph, 1.5% grade
- Left shin sore (still sore this morning)
- Focused on faster cadence
- Focused on moving hips to reduce bob
- Tension in left shoulder
Weights at gym
Swimming
x6 150 (sksksk)
x2 600 (back, breast, free)
400 IM
2,500 total
- Left knee still sore from breaststroke kicking 2 weeks ago
- No clock today, took it easy and focused on TURNS

Feb 21; Wind in my face

Ran outside and enjoyed it (at one point I felt the wind in my face so I must have been running fast).  My form is getting better and I feel faster.

Out and back from the house:
2.4 miles
23 min.

Feb 20; Getting used to running

Only 3 hours of sleep last night as the kids kept me up late, and got me up early (also had to finish Eclipse).

It’s been almost 2 months of running now, and I think my body is starting to get used to it. My “C” shape is getting better, feet are softer, I’ve reduced bob with better hip rotation, and my legs are getting stronger.

Friday off day

Saturday
- Skipped abs today
Bike 10 min at L8
Looseners from ChiRunning
Treadmill; 35 min, 3.5 miles total, 6.5 mph, all run, 1.5% grade
Weights at gym
Swimming
100 sksks
500; did 7:02
100 easy on 4:00
500; did 7:02
100 easy on 4:00
500; did 6:30
100 easy
x4 25 fast on :30
100 easy
2,500 down

Feb 18; Back to normal

I’m sitting cross legged in the driveway reading (kids playing in the snow). I stand up and more pain in the left knee. This is getting odd, I can’t seem to figure out what is wrong. I’ll focus on ice and resting.

Finished New Moon (I read it twice in the last week) and I started the next book last night.

Wednesday; rest

Thursday
abs 1 and 2 at home
- Abs 1 was easy, really easy
Weights at gym
Bike 10 min at L8
Looseners from ChiRunning
Treadmill; 30 min, 3.3 miles total, 6.5 mph, all run, 1.5% grade
Swimming
- Water warm
- Right shoulder sore
- Biggest yardage day in years
100 sksks
1,100 on 1:20 pace, couldn’t hold it
1,500 on 1:25 pace, held easy
100 down
3,200 total

Feb 16; Feeling back to normal

I took Sunday off because I still didn’t feel well. Or maybe it was because I wanted to finish reading New Moon. I think I am over whatever bug it was I caught because my Tuesday workout felt much better.

My left knee is still acting up. Somehow I hurt it on stairs, but I’m not sure what I am doing. After awhile I feel better with no pain.

Running felt really good after running sick Saturday. I still watch TV, but getting better at looking down while watching. Also getting better at moving my hips, so head bob has reduced.

My swimming felt terrible. I’ve been reading about Total Immersion Swimming, and tried to implement some of the recommendations. The problem is I tried to do too much at one time. Next time focus on one aspect of the stroke.

Sunday and Monday, rest

Tuesday
abs 1 at home with 3 lb weight
Weights at gym
Bike 10 min at L6, moved up to L8
Looseners from ChiRunning
Treadmill; 30 min, 3.3 miles total, all run, 1.5%
Swimming
150 sksks
Do this three times:
- 200 on 4:00; did 2:24, 2:27, 2:27
- 100 on 2:00; did 1:10, 1:10, 1:09
- 50 on 1:00; did :32, :31, :32
- 100 easy
300 kick
100 down
2,500 total

Feb 13, Grinding it out

Saturday morning I awoke feeling like I was hit by a truck. My upper body ached, like when you get the flu. I hope this is just a 24 hour bug. I was going to run with Don, but didn’t feel like running. It took an hour of stretching just to feel alive. After another hour of stretching and situps/pushups I felt good enough to leave the house.

I went to the Stillwater Library to pick up New Moon, part of the Twilight series. My wife and I watched the first movie last week and enjoyed it so much we are reading the books. I found Freestyle: Made Easy, a DVD by Terry Laughlin the Total Immersion guy. I HIGHLY recommend this for someone wanting to learn better swim technique.

I left the library and slipped on some ice, tweaking my left knee. It was hard to put weight on it and I had a hard time bending it to get into the car. Summary: I ache, my left knee hurts (originally strained Thursday night swimming breaststroke), the top of my right foot hurts from plank pose, and the top of my left foot hurts.

I went to the gym anyway. It was hard to grind out a workout, but I did.

Friday, rest

Saturday
abs 1 and 2 at home
Weights
Bike 10 min at L6
Looseners from ChiRunning
Treadmill; 3 miles total, mixed walk/run
Swimming
100 swim
100 kick
200 swim
100 kick TI Drills
300 swim
100 kick TI Drills
400 swim
100 kick TI Drills
500 swim
100 kick
2,000 total

Feb 11 workout

The Total Immersion (TI) book I am reading is really worth it. I swam in college and was skeptical I would learn anything; but it’s been years, so my form is probably off. This book helped remind me of good swimming form. AND I learned some things. My butterfly was MUCH better last night, better then ever. The guy next to me was a good swimmer, and he said I was good at butterfly.

Wednesday off day

Thursday
Abs at home, (video 1 and 2)
Weights
Bike at level 6; 10 min; stay over 100 rpm
Looseners (From Chi Running book)
Treadmill
3 miles, 1.5% grade, 6 mph constant running
- Felt great, form getting better
- Tension in neck, need to stop watching TV
Swimming
150 sksks
x3 200 IM on 4:00
- actual  3:10,  3:06,  2:59
x8 50 fast, 2 each stroke on 1:30
- actual 41, 40, 42, 40, 46, 46, 34, 33
x6 100 IM on 2:00
- actual 1:24, 1:25, 1:28, 1:25, 1:27, 1:21
x8 25 fast, 2 each stroke on :45
- actual 19, 19, 21, 20, 23, 22, 16, 16
250 down
2,800 total

Feb 9 Workout

To shorten gym time I did some of the weight workout at home. I also did an ab video with a 3 lb. weight. While at the gym, I tweaked my right ankle doing calf raises, but don’t feel anything today. I really felt my legs after the run. It was the first time I could sustain 7 mph for 9 min. And I REALLY felt my legs during the swim.

I’ve been reading “Champions: the making of Olympic swimmers” from the Stillwater library. It motivated me to swim hard. I pushed myself and felt the intensity was much higher than in previous workouts. I also got a book called “Swimming made easy: the total immersion way….” and this also helped. The book talked about swimming downhill by pushing your chest down so your hips go up. This reduces drag and I could tell the difference. I also worked on rolling my hips and shoulders to extend my stroke, this helped because I reduced the number of strokes per length of pool (and my breathing pattern lined up better with my flip turns).

As a bonus, I did a 200 free in 2:24, my fastest so far this year by 4 seconds. So now I know I am getting faster!

Monday was an off day

Tuesday
Weights
Bike at level 6; 10 min; stay over 100 rpm
Looseners (From Chi Running book)
Treadmill
3 miles, 1.5% grade,
9 min run, 1 min walk (6, 6.5, 7 mph)
Swimming
100 sksks
x3 200 descend on 3:00; (2:33, 2:34; 2:24)
x4 100 descend kick on 2:30; (?, 1:48, 1:44, 1:37)
100 easy
x3 200 descend on 3:00; (2:37, 2:34; 2:24)
x4 100 descend kick on 2:30; (150, 1:47, 1:38, 1:37)
100 down
2,700 total

Frigid 5 Today

This morning was the Frigid 5k. I had a few goals, one was to beat my treadmill time, which I did not. But I did run the entire race with no walking, and I did the race like I planned. I started slow, 9:59 for the first mile, and finished feeling strong. I missed the 2 mile marker sign because it was on the other side of a bend in the road. I was busy looking out for ice on the turn and missed the sign. Chip time was 28:41, my polar time was 27.32 (adjusted for temperature and wind-chill).

Overall I felt really good. When I had good form I felt REALLY good. During the second mile I really hit my ChiRunning form because it was flat, on the hills I had a harder time.  My right foot didn't feel bad at all.  The only issue I had was when my left shoe came untied.  After the finish they had drinks and bread/cookies inside.  The race was lots of fun and I'll do it again next year.

Overall place 80/144
Gender place 63/81
Division place 8/9
Mile pace 9:14

Feb 6 workout

I woke up planning to go to the Hudson hot air balloon launch. It was too windy so the balloons couldn’t launch, so I went back to bed. So after a late start I made it to the gym. My shoulders are really sore from all the plank poses. I need to find some better ab exercises. Overall felt really good and ready for my first ever race tomorrow.

Friday – off day

Saturday
Weights
10 min on the bike at level 5; stay over 100 rpms
Looseners
Treadmill
- 2 miles, 18 min, 1.5% grade
- 9 min run, 1 min walk (6 and 7 mph)
- Felt great, even my right foot felt better
Stretching, 10 min
Swimming
100 sksks
- minimum of 1 min rest between the below
500 on 1:25 pace; actual pace 1:27
50 fast; :32
500 on 1:20 pace; actual pace 1:20
50 fast; :32
500 on 1:15 pace; actual pace 1:18
50 fast; :32
150 down
2,300 total

Feb 4 Workout

Right foot still sore. I thought my Asics GT-2150’s were causing a blister, since they don’t fit as good as my Brooks Infiniti. But I actually strained a muscle on the top of my foot. Crazy, but when I flex my big toe I can feel the muscle. On Tuesday I was doing plank with my feet on a ball, and when trying to balance I must have strained it because that is the first time I felt anything. Everything else felt great.

Thursday I tried a Myoplex chocolate shake after the workout. I shook it up, but it was still lumpy, so next time I think I’ll try the blender. It tasted good. I also had the usual chocolate soymilk and ClifBar before swimming.

Wednesday – off day

Thursday
Weights
10 min on the bike at level 5; stay over 100 rpms
Looseners
Treadmill
- 3 miles, 29 min, 1.5% grade
- 9 min run, 1 min walk
- Felt great, except for right foot
Stretching, 10 min
Swimming
- I took it easy today (except the kick)
100 sksks
x3 400 IM with 2:00 rest between each
- 10 sec rest after Fly
x2 100 kick on 2:30, did 1:35
100 down
2000 total

First workout of Feb

Tuesday night on the way to the gym I stopped by the library and got some swimming books. I found good ideas for workouts and stroke drills.

I felt really good at the gym and increased the intensity a bit. It may have helped that I had 2 full hours after eating dinner for my stomach to settle. I had a bit of Clifbar and chocolate milk before swimming, but I think the colder water had more of an impact on feeling good than the food.

I tried Endurox R4, fruit punch, after my workout (GNC was having a sale and free shipping). It tasted ok (but after chocolate milk what was I expecting). I don’t plan to drink it after every workout, just Tuesday. For the Thursday workout I got a different brand to try. On the weekend I will eat real food.

Monday – off day
Tuesday
Weights
10 min on the bike at level 5; stay over 100 rpms
Looseners
Treadmill
- 3 miles, 29 min, 1.5% grade
- 9 min run, 1 min walk
- Black shoes made top of right foot hurt, still sore today
- Felt great, except for right foot
- Blue Sierra Designs shirt worked good
Stretching, 10 min
Swimming
- pool was colder today, felt great, still got dry mouth
100 sksks
x5 50 on 1:00
x5 50 on :55
x5 50 on :50
x5 50 on :45
- no rest between 50’s; held :35 or faster on all
100 easy
x2 IM on 2:00
x5 100 kick on 2:30
- held 1:45 on all, best was 1:35
200 down
2,500 total