New Shoes!

My Brooks Trance 7 are in need of replacement, but the latest, version 9,  has an MSRP of $140, so I was looking for something cheaper.  I originally got them from Sierra Trading Post, a great place to buy shoes at a discount, but they don't always have my size.  So I am going to try the Adrenaline GTS 10.  Brooks puts them in the same catagory but notes the Adrenaline is different (see article here) in that it has less cushion, cheaper materials, and a snugger feel.  I got free shipping from Holabird Sports and should see them next week.  I'll get $15 off my next order too.

July has arrived...

... and for the month of June I ran over 100 miles, with a training run of 15 miles (my longest run ever).  The 15 mile was a challenge; hilly and hot, but I still managed to hit 13 miles in under 2 hours!  That is great for me and a real confidence booster for the Afton 25k on Saturday!

Also in June I had a great backpacking trip and family vacation.  I've also been doing Core Performance Endurance, but think I like the original workout in Core Performance better. 

Family Vacation

The last two weeks were family vacation time.  My sister and her family came from Ohio to visit, along with my parents.  We had a great week visiting local attractions like Teddy Bear Park in Stillwater, University of Minnesota, Interstate State Park, and Como Zoo.  When she left my parents stayed and we hit the road to Pete's Retreat on Mille Lacs Lake.  Great place for camping, and the kids loved the pools.  Afterwards we headed further north to the Iron Range for a few nights at a very cool cabin.  We stayed near the city of Virginia, and visited Mineview in the Sky and the Hull Rust Mahoning Mine View.  Both were very informative since I didn't know anything about the mining history of northern Minnesota (and the kids loved the big trucks). 

I still managed to run, but mostly on time and not a know distance.  It was nice to have a change of scenery.

Teddy Bear Park, Stillwater                Interstate State Park      

Beach on Mille Lacs Lake

Mineview in the Sky truck, "King of the Lode"

St. Croix Valley Runners

I ran with the St. Croix Valley Runners for 5 miles this morning.  They meet close to my house and now that I am running 8-9 minute miles I thought it was time.  They had a good turnout, about 10, and broke into three different groups.  I went with the slowest and was glad, I couldn't run much faster and still talk.  Usually they have more runners, but this weekend is Grandma's Marathon in Duluth, MN.

Gateway Trail from Stillwater, MN

The more I run the Gateway Trail the more I like it.  Today I ran while my kids biked, we did 4 miles.  They love it and I don't have to worry about cars.  They are learning trail manners and now consistently stay to the side, and today started to say "passing".  The downside is they are getting faster than I am, so I'm not sure how much longer I can keep up with them.

They are taking a nap now.

Gopher to Badger on Aug 14

I signed up for the Gopher to Badger Half Marathon on Aug 14.  The cost goes up July 1, so I figured I might as well register, plus you get a medal and shirt.  The Minnesota Pacers will have all kinds of pacers so I'm sure to find something (1:45 or 1:50).  The race follows some of the Stillwater Marathon course, only in the opposite direction and that means mostly downhill. 

Feeling Like a Runner

My birthday is coming up and my wife got me a Road ID.  She thought it would be a good idea to wear it on my backpacking trip along the Superior Hiking Trail (post here), so I got an early present.  I couldn't help but look at it as I hiked thinking that I must be a real runner now.  I have the shoes, shirts, shorts, gels, a race, and now the Road ID.  But it gets better. 

Since the weather is heating up I needed a way to carry water on runs.  I don't want to take a gel on every run, but need something to keep me going.  I did some blog searches to see what others are saying and settled on a Fuel Belt (the Helium 2-bottle belt).  I bought it from Great Race Nutrition* for $34 ($42 from the Fuel Belt website).  And free shipping since I bought some Hammer Gels and Recoverite. 

     * Overall Great Race has good prices and free shipping offers.

I have to say the Helium Fuel Belt works.  I ran 5 miles and it was a little odd at first, but I quickly got used to having it on.  I took sips every few miles, but the big bonus was my 4 yr old sons (on bikes) could also get a drink.  I never felt like I needed a gel, and the boys were much faster at miles 3, 4, and 5 than usual. 

Superior Hiking Trail

Instead of running this past weekend I went for a hike along the Superior Hiking Trail (SHT).  This was my first backpacking adventure in Minnesota.  It was far better than I thought.  Usually I backpack in California at Yosemite National Park, but this is not something I can do over a weekend.  So I found myself in the car at 5:30am on Saturday.   A great way to start the weekend with a beautiful sunrise and clear roads on the way to Duluth.

The trail is easily accessible from many spots along the highway.  So I had no problem finding a suitable route.  The day was overcast and cool, perfect for a long walk.  If you plan to do this, or any hike along the SHT, I recommend you get the Guide to the Superior Hiking Trail. 

I started from Silver Bay heading east.  Numerous campsites exist and the hiking is fairly easy, with only a few areas on rocks or with steep sections.  The views were non-existent on my hike out due to low clouds, but the vegetation was interesting and the trail never boring.  I camped at Kennedy Camp West, 13.4 miles from the car. 

The trail is very well marked, making it easy to follow.  I barely needed the map, but recommend you always take one.  Along the way I passed the Bean and Bear Lake loop trails.  Very popular day hikes with a side trail to Bear Lake.  It looked like Bear Lake would be great to swim in, but I didn't take the trail to the lake to explore.  I will however consider taking my kids here when they get older.  The trail passes into Tettegouche State Park and  Baptism High Falls, crossing the Baptism River on a suspension bridge.  The bridge uses one cable to keep it up, very cool looking. 

The next day was clear with great views.  I enjoyed the leisure walk back to the car and felt great.  Some pictures from Sunday.

Stillwater Marathon; My First Ever 13.1 race

The Stillwater Half Marathon was a big deal for me.  This was my first big race ever, and the longest.  Since I started running in Dec. 09 I thought 13.1 miles seemed doable.  So 4 days before the event I followed a strict meal plan (and managed to loose weight) and got up early on race day.  My race day breakfast was Special K with 1 kiwi and 1/2 a banana.  Shortly after that a peanut butter and jelly sandwich; followed by brushing my teeth, sticking on band-aids, applying Lanacane for chafing, and I was out the door.

Runners are not supposed to park in downtown Stillwater, so buses are provided from the High School to the starting area.  Getting a buss was no problem as they had 5 picking up people when I arrived.  As I came around the corner to get on a bus, the first person I saw was a friend from the gym.  Bill was running the 12K.  We sat and chatted on the bus and at the staging area.  It was good to have someone to pass the time with.  45 min before the race I had a PowerBar Triple Threat (30g Carbs and 10g Protein) and Accelerade.  I wanted something solid before the race, and knew if I was nervous the PowerBar would still go down easy, but talking with Bill kept the butterfly's away.

The pre-race staging area was great.  A long line of porta-potties was center stage, but behind them was the St. Croix River.  While waiting for the start I found a bench to relax on while watching the river flow by.  It was very calming.  After some light stretching I headed for the start.

I met Matthew Greeley, the 2 hour pacer for the half marathon.  He was a nice guy who had at least 5 people to pace.  After the crowd parted for a few last minute buses the starting ceremonies began.  At 7:04 the race started.  Race Map here.

Never having experienced thousands of people running together on a two lane road I thought the worst.  However, everyone was moving orderly and I had no problems.  The first aid station was near 2 miles and we lined up for a drink.  It was going to be a hot day and the pacers were telling everyone to drink.  I had water and a PowerBar Gel with electrolytes.  I went with an electrolyte gel because I wasn't sure if I'd like the sports drink and I didn't want to spill the sports drink on me and be all sticky for the race.  I had no problem getting water, taking one to drink and another to 1/2 drink, 1/2 pour down my back.  My first real aid station a total success!!

I forgot to mention when I was getting the gel out of my shorts I dropped it.  Everyone behind me jumped out of the way and I quickly retrieved it.  Sorry about that.

Miles 2, 3, and 4 went by easy and people chatted.  It was a pretty section but I wasn't looking or talking much.  I concentrated on relaxing and keeping a quick cadence.  We had some rolling hills that felt really good as my form feels much better on a slight incline.  I started to pull away from the pacer but pulled back for fear of going out to fast.  At the 4.5 mile aid station I took another PowerBar Gel and water.  No accidents this time, feeling good.

At this point I thought to myself:
a - I've been eating really good for 4 days
b - I've tapered for this race
c - This is a race and racing is fun
d - I have yet to fully utilize all my ChiRunning knowledge

So I checked my form and leaned a bit (from the ankles).  My speed increased but my perceived energy output stayed the same.  I made sure my hips were rotating and slowly I pulled away from the pace group. 
Mile 6  8:47 
Mile 7  8:22
Mile 8  8:25
Mile 9  8:04

I was feeling really good going into the aid station at mile 9.5.  I had overcome the hottest part of the race and now the shady streets of Stillwater awaited.  As I neared the aid station I noticed another pacer up ahead.  They would slow at the aid station and if I pushed it on the coming hills I could catch them.  What a challenge!!  So with renewed purpose I entered the aid station, walking like I did at the others.  I had one cup to drink, one to 1/2 drink and 1/2 on back (I think this kept me cool as the heat never bothered me) and what the heck, lets take one more as I run out.  That last one was a disaster. 

I was running as I tried to swallow and it went down wrong, I choked and coughed.  I burped and felt sick.  It took about two miles for the effects to wear off.  I was so out of it I missed the 10 mile marker, but still managed to keep miles 10 and 11 under 9 minutes (17:53 total). 

Crowd support was great with people yelling "Go Thompson!!" and I realize they see my name on the bib.  Then I hear go Mark and turn to see some of my wife's friends.  It gave me just the boost I needed to crest the last hill and coast to the finish.  I had my finishers medal put on by the mother of Jon Francis (whom the race is named after).   A bagel, banana, pretzels, Propel and I am done!

The raced ended at Pioneer Park.  A great spot with a view of the river and downtown Stillwater.  A cool breeze kept things nice and the wide open space let people stretch and cool down with friends and family (complete with a playground for the kids). 

Final time 1:53:38

Stillwater Half Marathon Results - 1:53:38

I finished the Stillwater Half Marathon today.  My goal was to stay under 2 hours. 

1/2 Marathon chip time:   1:53:38
   Overall 166/941
   Age 26/80
   Sex 110/388

We got our10k split time and 47 people had passed me since the start, but I passed 151 people from the 10k spot to the end of the 1/2.

Souvenir chip timer:

On my shoe:

Stillwater Marathon Expo

On Saturday I went to the Stillwater Marathon expo.  On Sunday I am running the Jon Francis Half Marathon.  The expo had a number of speakers, and I was able to listen to Dane Rauschenberg who wrote "See Dane Run" about running 52 marathons in 52 weeks.  He was a great speaker (and was a swimmer like me).   I had to buy his book, and so far have enjoyed the first few chapters.  I also got my personalized bib with "Thompson" on it and a very nice poly race shirt.  The shirt was really soft, and since my other poly shirts are like sandpaper I decided to wear it on race day. 


The Expo had a bunch of vendors that I assume are normal for this type of event.  The one booth I did dwell at was for the book "Bringing Jon Home, the Wilderness Search for Jon Francis".  The half marathon is named in honor of Jon, a very talented runner at Stillwater High School.  From the book website:

On Saturday morning, July 15, 2006, Jon Francis, climbed to the summit of the Grand Mogul, in the Sawtooth Mountain Range of Central Idaho. He never returned.  Law enforcement searched for only 29 hours. After the evening search team briefing, on July 17, 2006, the Incident Commander, approached me and said; "David, you need to give your son up to the mountain."

Of course no family is going to say OK and go home, and this book is about what happens next and the search they undertook.  Now the family helps others via the "The Jon Francis Foundation, an Advocate for Wilderness Search and Safety."  As a backpacker this especially hits home, and my brother logs thousands of trail miles every year.  It is good to know organizations like this exist.

Taper for Stillwater Half Marathon

I am in taper mode for the Stillwater Half Marathon.  This will be my first half, and only my third race ever (I did a 5k and 8k early this year).  I feel pretty good about my chances of going under 2 hours (my goal).  I've been feeling good about my running, doing the same routes over and over and seeing how my times are dropping.  Also, my times have been fairly good the last few weeks, staying close or under 9 min a mile.  My best is a 5 mile run on the Gateway trail that averaged 8:16 a mile!  That is really fast for me, and I didn't feel like I was working to hard.  It could have been the foam roller and yoga I did early in the day (this was different from my normal routine).

This morning I got up early to eat and run just to practice for the race.  Since I usually run at night I thought a few morning runs would get me accustomed to running in the morning.  It was great, I saw two turtles near a lake and a great sunrise.  Thursday I will run early again and I'm looking forward to it.

I still can't believe I'm running, thanks ChiRunning (and to a lesser degree Pose Method) for helping my form.  And also all the bloggers who post race reports, hearing the stories is a great way to prepare for the race.

This week I finished my 12 weeks on the Core Performance workout routine.  I really liked it, the weights routine was fast and effective; combined with the stretching/recover/pre-hab workouts I felt like my body was getting an all around workout.  I'm going to start the Core Performance Endurance workout after the Stillwater race.  I also need to decide if I'm going to get back in the pool and when to do my trail running (and I need to find a place close to me with trails).  I'd also like to start doing more barefoot walking.  Whenever I get to the Gateway Trail I end my runs doing a cool down walk barefoot.  My feet are incredible tender, but I think they are starting to toughen up.  They sure feel refreshed after walking in gravel and the cool grass (but not so much when the asphalt is hot).

Running in the rain; Shoe report

In order to run today I had to go early this morning (as in 6am).  So I got up at 5:45, had a Gu, did my ChiRunning warm up and took off.  It was raining lightly; enough to get me a little wet.  I didn't mind the temperature, 47-ish, or wet shorts, but my forehead was itching like crazy (I think it was cold).  I wore gloves to keep my hands warm, and a long sleeve short.  The 5 miles felt very slow (47:33), but since I didn't eat a real breakfast and was powered on water and a Gu I think I did OK. 

I checked the bottom of my shoes and they have nearly identical wear patterns.  Usually my right shoe shows more wear in the toe area.  I think a greater awareness of form and improvements from Core Performance have resulted in both feet contacting the ground in similar ways.  I also noticed the tread is nearly non-existent.  With trail running in the near future I'll need to get some shoes with some grip.

My Running is Improving

I had two runs of 5 miles recently.  The first in 45:18, and the same route again in 40:13.  Between the two I ran a 10+ mile run that fell apart at miles 9 and 10.  But during miles 9 and 10 I was able to find really good running form (I just couldn't hold it for long).  For my second 5 mile run I started with that good form, still fresh in my mind, and the result was a much faster run.  So I guess it is true, the more you run the faster you get. 

Sunday was a long run, and the longest run of my 1/2 marathon training plan, 12 miles.  Unfortunately I felt really sick the day before and the morning of this long run.  But I didn't want to miss it and so with reservations I made my way to the Gateway Trail.  But not before drinking some green mango juice.  I love the stuff, but drank way to much and when I got to the trail head I felt bloated (and it never went away).  I took two gels with me but never eat them.  My stomach felt ready to reject anything I eat, and at one point I was sure something was about to come up.  But I pushed on and did 7 miles with no breaks and kept them under 10 min (ranging from 8:52 to 9:44 per mile).  With 5 miles to go I had to stop (after nearly throwing up) and began to run 2 minutes and walk 25 seconds.  It worked as I was able to finish without throwing up and as a bonus I could better focus on good running form.  Total time was 2:06:05.  With a better stomach I think I might break 2 hours at the Stillwater 1/2. 

10 Mile Breakout Run

I did a 10.5 mile out and back run on the Gateway trail.  It was the first double digit run for me.  I was nervous, but after my 9 mile run (that was more like 9.8) I was confident I could do it.  I didn't stop, but did have to slow to take a gel (I took two, one at 20 min and one at 50 min).  They didn't upset my stomach and I had no problem taking them.  It was good practice taking a gel on the run. 

Miles 0-8 were solid, with times between 8:48 and 9:29.  I was pleased with my form and overall solid running.  I didn't push it, but didn't take it easy either.  Miles 9 and 10 were a challenge (9:59 and 9:49).  When I didn't focus on my form it got really sloppy and then I would adjust, and then back to sloppy, then adjust/sloppy/adjust etc.  However, when I got back to good form it felt REALLY good.  So I think it was a great learning experience about what it should feel like to run.  If I can take that good form feeling into my next run I think it could be a real breakthrough.  When I say good form, I'm talking about ChiRunning.

The gateway has some spray painted mile markers that seem to be accurate:
26:54  From park to first mile maker (I missed some); 8:58 avg for 3
9:03
9:25
4:47 from mile marker to turnaround and back to next milemarker
9:29
8:48
9:00
9:59
9:49
Total 1:37:18
47:47 on the way out
49:31 on the way back (1:44 slower)

April Summary

My running is really coming along. I had a 9 mile run that went really well (in 1:24). It was my longest run ever and I had Gu during the run, also a first. My form (from the ChiRunning book) is getting easier to maintain and also feeling good. I haven’t had any injuries, but sore feet and knees after my longer runs.  Total miles for the month, 72!! 

This month I also maintained the Core Performance workout schedule. I definitely noticed an increase in range of motion and strength. Joe Friel’s Blog had a post on “Core Strength” and that lead me to the Core Performance book (available from the Washington County libraries). I noticed while running my hip on the right side wasn’t level, and I’ve been focused on it on my runs. I’m not sure if Core Performance has helped, but my bobbing is greatly reduced (but still to much movement in the right hip).

Early in the month I was a little sick or overtraining, so I cut back on swimming. It also gave me more time to sleep, which was great. So my temporary reduction in swim workouts turned into more of a permanent thing. I decided to focus instead on my form by doing more stroke drill (which is really time consuming). Going forward I plan to keep swimming when I have time and focus on stroke drills.

9 miles; Twins Game

My running is going great. I got up early (thanks kids) this past Saturday and headed to the Gateway Trail. Plenty of parking near the trail makes it easy, and running in the trees is much better than along the road. The paved trail is nice, and running parallel to it is a dirt trail. I ran a 9 mile out and back, with most of the return trip on the dirt. I only got a few mile splits (9:14, 8:36, then on the dirt: 9:29, 9:46, 10:06). It was a great run and I had a chance to try a Powerbar gel for the first time.

And it was my longest run ever both in miles, 9, and time, 1:24:43. 

My wife had tickets for the Twins game last night.  Parking, and taking the light rail to the game, was so easy; and they won 6-0.

View from the Budweiser Roof Deck.

Afton Trail Run 25k

I've been thinking about this for awhile, and finally signed up for the 25k Afton Trail Run.  After reading the McNaughton Race Report from Westy's Running I had a good feeling about doing a trail run.

Now I have a reason to add trail runs to my workouts!

Metronome; Getting Sick; Swimming Again

I finally got a metronome (from Amazon). I really like it and I’m getting used to moving my feet a bit faster.

I had some sort of cold the last 3 weeks and as a result I had to cut back my training. Since running is the focus, and following the Core Performance workout is part of that, I didn’t want to cut those. So I cut my swimming. I missed it, but was glad that I had something I could cut back on and not impact the core of my workout.

Now that I feel better I started swimming last night. And since running is the focus I’ve decided to do about 2,000 yards a workout with the focus on stroke drills and IM.  Since I am still learning the TI method I have plenty of drills to do.

4/13
Ran 4 miles in 35 min; 69 degrees out
- Shoulders very tight
- Using Metronome at 57
Swim
6x 150 Alt. swim/kick
8x 100 drill (Zipper, Over, Under, Swim)
200 kick
100 swim
2,000 total

4/11
Ran with the Stillwater Marathon training group
7 miles in 1:05 min; 35 degrees out at start, ended at 50
- Had pacer (and others) to run with

4/10
Ran 3 miles in 28 min; 45 degrees out
- No metronome

4/8
Ran 3 miles in 28 min; 48 degrees out
-Using Metronome at 57
skipped swimming

Yosemite National Park; San Francisco Run

I was in Yosemite National Park snow camping this past weekend. 6 of us started from Badger Pass and hiked 7 miles to Horizon Ridge and set up camp. As we unpacked one of us found a wet sleeping bag (from a leaky water bottle). Lucky for us the snow was thin in a few areas and we could make a fire to dry out the bag. I made a burrito that was outstanding (red beans, rice, guacamole, shredded cheese). I also took a complete salad mix from Trader Joe’s.  It was about 10 degrees when the sun went down, but the fire kept us warm. It was good to see my California friends again.

The next morning two of us got up early (most of the group were late sleepers) and headed to a nearby peak with great views.  Me in the picture.

The weather forecast changed from light snow to 2-3 feet of snow, so we packed up and headed for the cars.  One of the guys knew of some apartments/condos that we could rent for the night.  Lucky for us they had one open that could accommodate 6 people.  The next morning our cars looked like this:

The roads were clear so we went to the valley before heading back to San Francisco. The valley was magical covered in snow.

On Tuesday I had the morning free before my flight and got a nice 7.8 mile run in. It was my longest ever, and took 1:26 (including photo and walk breaks). We ran stairs, hills, trails, asphalt, and stopped halfway at the Golden Gate Bridge. It was great.

St. Patrick’s Day Human Race 8k

I ran my second race ever on Sunday, the St. Patrick’s Day Human Race 8k. I finished in 38:53 (7:49 per mile)! I was shocked to go that fast, and it was a huge confidence boost. I think my technique must be working as I felt pretty good on the run. I’m excited at setting the bar higher and think I should have a good showing at the Stillwater Half Marathon.

Special thanks to the guys I hung with for the first two miles (at 8 min miles); and to the woman who ran the last mile with me. Her heavy breathing right behind me helped push me along. And then she passed me at the end and I had to really fight to keep up. Thanks.

Tuesday
Skipped run to relax from race
Swim
- Stroke felt off after 5 days out of the pool
3x 200 swim + 100 kick
1000 swim
100 down
2,000 total

March 27; Workout Post

Thursday
5 mile run in 45 min
40 degrees; felt slower, but form better
Swim
2x 100 swim then 100 sweet spot kick
600 TI drills (under, zipper, over)
8x 75 IM on 1:30
300 kick
100 easy
2,000 total

Saturday
3 mile run in 26 min
40 degrees out

March 23 workout summary

Sunday
45 degrees out; 5.5 miles around Long Lake
50 min with stop every 5 min to redo ChiRunning form

Tuesday
58 degrees out; 4 miles around Long Lake
35 min with stop every 5 min
Swimming
100 Under switch
100 Zipper switch
100 Over switch
- Felt really good after the drills
200 swim
Do set 2 times
- 5x 50 fast kick on 1:00; held :45
- 5x 50 fast swim on 1:00; held :32
- 200 swim
20x 25 no breath fast on :45
100 easy
2,500 total

March 20; TI and Pose Book

I’m doing more Total Immersion swimming drills and it’s becoming easier to swim the TI way. I’m still slower, but think that my time vs. stroke count is going in the right direction. After doing my drills on Saturday I was doing 25 yards in 13 strokes. During my descend 100/200 set I had portions of downhill swimming with good body roll; and the resulting stroke felt really good. With more drills I think I can get the hang of it.


Finished reading “Once a Runner” and am onto the Pose Method book.

Thursday
4 miles on the treadmill
Swimming
- Pool ventilation issues, strong chlorine smell
- Didn’t have much time
6x 150 alt swim/kick
4x 75 IM on 2:00 (1:13, 1:10, 1:08, 1:04)
300 easy
1,500 total

Saturday
Outside run, 38 degrees
3 miles around lake; 28 minutes
Swimming
- Pool back to normal
6x 150 alt swim/kick
3x TI drill set:
100 Under
100 Zipper
100 Over
200 Swim
3x 100 descend on 1:30 (1:19, 1:18, 1:12)
3x 200 descend on 3:00 (2:34, 2:34, 2:29)
200 easy
3,500 total

March 16; Weights; Barefoot

I changed my weight routine on Tuesday. It made me sweat, so it must be good. The moves are from the original Core Performance book, and are focused on working all the muscles. Most machines only work the intended muscle and not the balance muscles used for support. These moves are done using balance while working the muscle. I know I don’t have good balance and am confident the workout will address this issue while also strengthening.

I’ve been going barefoot around the house and noticed my posture has changed and the bottoms of my feet are not as sore. I also noticed when I do put on shoes they seem uncomfortable at first. I need to get some minimal shoes soon and do some outside work.

Monday
- Started week 3 of Core Performance (original book)
- Running tights arrived
- 55 degrees out, maybe run in shorts?

Tuesday
Abs
Yoga
Weights from Core Performance
Outside 3 mile run
- 50 degrees
- Tights, long sleeve shirt
- 32 min total
Swimming
6x 150 Alt swim/kick
500 of TI drills
6x 50 kick on 1:00, held :45
3x 100 on 1:30 (did 1:10, 1:15, 1:16)
4x 50 kick on 1:00, did under :45 on each
100 easy
100 fast, did 1:08
100 easy
2,500 total

March 14; Amazon books, 3,500 yds swimming

Saturday I swam 3,500 yards. Big day but my shoulders feel great. I think the TI method reduces shoulder strain. Now if I can only incorporate the technique with the strength I used to use.

I bought Core Performance Endurance from Amazon (on sale for $7.98) and starting Monday I will loosely follow the workout from the Core Performance book.

Friday
25 minutes of Yoga
1st session on the foam roller (from Core Performance)
- Quads, hams, back, glutes, IT

Saturday
At Home:
Abs 1 and 2
Movement Prep x8 ea
Outside:
ChiRunning Looserners
3 miles
- 43 degrees outside
- 29 minutes
At the gym:
Bike 10 @ 10
- Knee didn’t hurt
Weights; 2 sets of each, 12 reps
Swimming
5x 100 swim, kick, swim, kick, swim
500 of TI drills
- 100 hand led sweet spot
- 100 shark fin
- 100 easy ancher
- 200 Over switch
800; 11:16 total time
   25 easy, 25 hard
   50 easy, 50 hard
   75 easy, 75 hard
   100 easy, 100 hard
   75 easy, 75 hard
   50 easy, 50 hard
   25 easy, 25 hard
x4 100 kick descend on 2:30
800; 11:18 total time
   25 easy, 25 hard
   50 easy, 50 hard
   75 easy, 75 hard
   100 easy, 100 hard
   75 easy, 75 hard
   50 easy, 50 hard
   25 easy, 25 hard
x4 100 kick descend on 2:30 (1:45, 1:40, 1:35, 1:32)
100 easy
3,500 total

Sunday
3 mile outside run
- 56 degrees outside
- 31 minutes

March 11; Changing it up; TI drills; Core Performance

You should change your workout so the body doesn’t get used to the current routine. I’ve been doing the same strength workout for over a month. But I really like it, so to change it up I’ll do more weight and fewer reps.


I added different TI stroke drills to my swimming. Mostly I’ve been doing balance drills, so I moved onto swimming drills (called switches). My form has been good, but after doing “under-switch” my timing improved (of course they say this in the book and video and I didn’t believe them). I’m now sold on following the drills in order.

I’ve read most of Core Performance and started to incorporate the workout. I do Movement Prep, and will start the actual plan on Monday.

Wednesday
Movement Prep, all 10, x8 ea
Abs 2 (by Tamilee Web)
20 min Streatching DVD

Thursday
Movement Prep, all 10, x8 ea
Abs 1 w/ 3lbs
Weights
Abs 2
Bike 15 min at level 10
Treadmill
- 3.5 miles; 1.5% grade; 30 run; 5 walk
- Faster when lean from ankles, increase speed?
- Feet bottoms warm (could be tired)
Swimming
6x 200 (alt swim and kick)
15 x 50 on 1:15
- 1-5 fry-back
- 6-10 back-breast
- 11-15 breast-free
3x 150 hard kick on 3:30; held 2:30
TI Drills:
100 Arm lead sweet spot
100 Shark fin (great for balance)
100 Easy Anchor (focus on roll!)
100 Under Switch (great for timing)
200 easy
3,000 total

March 9; Swimming better; Core Performance

I watched some TI swimming videos on YouTube; one was on the catch. Fingers pointing down and catch the water before you pull. Focusing on my catch gave 100 yd times of 1:10 and 1:08. Considering I still don’t have a fast turnover I’m pleased with the results.  Still working on the rest of the TI stroke.

I think turnover and a more efficient stoke will be helped with “Core Performance: The Revolutionary Workout Program to Transform your Body and your Life” by Mark Verstegen. I could do without the “transform your life” parts of the book. I guess they need filler space to bulk up the number of pages. The rest is really great. The suggested workout is 6 days of 40 min workouts.

I started the first section of Core Performance: Movement Prep. It works. My left knee has been an issue, but doing these movements (squats, stretching, twists) relieved some of the tension.

Monday – 1 hr yoga (Finally back to 1 hour!)

Tuesday
Movement Prep, x8 each
Abs 1 with 3 lb. weight at home
Bike 10 min at level 10
ChiRunning Looseners
Treadmill
- 3.5 miles; 30 min run at 6.5mph, 5 min walk, 1.5% grade
- Knee feeling better
- Lean feeling better
- Skipped weights to do swimming
Swimming
6x150 (swim, kick, swim, kick, swim, kick)
10x100 on 2:00
   1-5 descend (actual 1:20, 1:20, 1:15, 1:10, 1:08)
   6-10 at 1:15 pace (did 1:14 to 1:16)
5x100 kick; hard on 2:00
100 easy
2,500 total

March 7; Barefoot, TI

Barefoot around the house is paying off. I noticed the bottom of my feet were sore so I looked at my posture. When I stand I straighten my legs and put pressure on my heels. Without shoes I really feel the impact of standing this way. Now I bend my knees and even my weight over the entire bottom of the foot. This feels much better. My running lean has improved too, not so much from the hips as from the ankles.

Still working on Total Immersion swimming, but I like the results so far. I’ve got a book coming on core strength that should help. I don’t know how much I fishtail, but the guy next to me at the gym had a good stoke, but also a good fishtail (read this post about it). What a waste of energy.

Friday - 20 min yoga

Saturday
Abs 1 with 3 lb. weight at home
Abs 2 at home
Some weights at home
3 mile outside run

Sunday
4 mile outside run; 36 min, 47 degrees
- Lean from ankles, not hips
- Had walking breaks for puddles/snow
Swimming
6x150 (swim, kick, swim, kick, swim, kick)
400 of TI drills
  Back, stomach, side, sweet - 200
  Sweet-back-sweet - 100
  Sweet-front-sweet - 100
1000
  25 easy, 25 hard
  50 easy, 50 hard
  75 easy, 75 hard
  100 easy, 100 hard
  100 easy, 100 hard
  75 easy, 75 hard
  50 easy, 50 hard
  25 easy, 25 hard
500 kick
200 easy
3,000 total

March 4; 4 miles

Wednesday- 20 min yoga

Thursday
Abs 1 with 3 lb. weight at home
Abs 2 at home
Bike 10 min at L10 with 100 rpm; leaned forward and quads burned
Looseners from ChiRunning
Treadmill; 4.5 miles, 40 run @ 6.5 mph, 5 walk, 1.5% grade
- Left sock bunched up again
- Left knee still tight, but getting better
- Left shoulder tense, and I swing my arm to the right
- Focusing on heels coming up caused lighter sounding feet
- On feet all day, felt bottoms while running
Weights
Swimming
6x150 (swim, kick, swim, kick, swim, kick)
16x100
Odd: fly, back, breast, free, fly, back, breast, free
Even: IM
200 TI drills (Back, Stomach, Sweet-up-sweet, sweet-down-sweet)
300 easy
3,000 total
- Right calf cramped, dehydrated?
- Roll getting better integrated with stroke
- 100 free was fast, but didn’t feel like I worked hard
- Noticed “fishtailing” in backstroke, mild during free

March 2; Swimming the TI way

I’m still working on integrating the Total Immersion swimming technique. I think longer swims will benefit the most in the short term (next 6 months). My 200’s felt really slow, but were not as slow as they felt and my total effort seemed lower than usual. My shoulders feel better from greater use of my core to move forward. In future workouts I’ll integrate more drills to fine tune the technique and help integrate it into everyday swimming.

I watched the ChiRunning video again and this time used some slow motion to really get a feel for the way it should look.

I read Joe Friels’s blog about core strength. I think he is onto something. Since I started using core muscles in swimming (by properly timing roll with stroke) I’ve definitely noticed a potential for swimming faster for longer.

Monday; 20 min of Yoga

Tuesday:
Abs 1 with 3 lb. weight at home
Abs 2 at home
Bike 10 min at L10
Looseners from ChiRunning
Treadmill; 3.5 miles, 30 run @ 6.5 mph, 5 walk, 1.5% grade
- Getting easier; may need to up grade or speed
Weights
Swimming
x5 150 (swim, kick, swim, kick, swim)

200 w/2:00 rest; time was 2:28
150 w/1:30 rest; time was 1:48
100 w/:30 rest; time was 1:09
50 time was :32
Drills from TI:
50 drill on back
x2 50 drill sweet-down-sweet
x2 50 drill sweet-up-sweet

200 w/2:00 rest; time was 2:28
150 w/1:30 rest; time was 1:49
100 w/:30 rest; time was 1:09
50 time was :31

x4 100 kick fast with 1:00 rest
- times were 1:31, 1:31, 1:32, 1:29
100 down
2,500 total

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

Last day of January

Jan 31 Workout
9 degrees this morning, and since I have a race next weekend (my first ever) I thought I should get outside. I wore a fleece hat, sunglasses, a Patagonia base layer, with a fleece jacket and rain jacket on top, and rain pants. I was warm, but had to unzip the jackets after about 10 minutes [Try the fleece vest next time]. It was a shock to breath in the cold air, but I used a fleece headband over my mouth and this helped.

2 miles total, 20 minutes. I ran 8 minutes, and then walked 2 minutes. The run/walk worked for me. My legs are sore from yesterday’s gym session, but sore in a good way.

Weight Workout
- designed to be done at home or the gym.
- Upper Body
Pushup x2 Till failure
Neck x2 15/15
Lat Pull down x2 15
Seated Row x2 15
Pullover x2 15
3 way shoulder x2 15
- Lower Body
Hip in x2 50
Hip out x2 50
Leg extensions x2 15
Leg Curl x2 15
Walking Lunges x2 15 ea
Calf raises x2 20
Toe raises x2 20 ea
Wall Squat x4 30 sec on/off
- Core
Crunch x2 25
Side Bends x2 20 ea side
Reverse Crunch x20
Bicycle x4 30 sec on/off
Plank raised leg x4 30 sec on/off
Side Plank x8 30 sec on/off
Superman x10
Seal x10

Jan 30 workout

After not going to the gym this week I was a bit worried, but felt great. I guess the rest helped. My ab workout is coming together nicely, and I really like doing my entire weight workout at one time. The pool water was very warm today, and it made swimming hard, so I was surprised I did a 100 in 1:05, especially since I didn’t feel fast.
Weights
10 min on the bike at level 5, 100 rpm
Looseners
Treadmill
- 4 miles; 1.5% grade; 43 min (10 min run, 1 min walk)
- Left shin, inside, felt sore while running
- Left hamstring sore
- Feet feeling a bit warm, need to watch this as miles increase
- I wore the maroon REI shirt, not scratchy like the other one
10 min of stretching
Swimming
100 s, 100k
200 s, 100k
300 s, 100k
400 s, 100k
500 s, 100k
2x100 fast swim on 2:00; did 1:08 and 1:05
2x100 kick on 3:00
100 easy
2500 total

Marathon Miles for Jan.

I ran a marathon in January, it just took the entire month to do it!  Looking at my total miles for the month I am amazed. I went from no running in 2009, to nearly 30 miles in January. It is hard to believe. And I actually enjoy it.

When not working out I've been reading running related books from the library. I just finished "Marathon Method" by Tom Holland. I liked it. Practical advice for a new runner and a few great stories. His workouts are good too.

Jan 26; An easy day

I took Monday off (except for an hour of yoga on a DVD I have). 

My wife is at a conference so I have the kids and can't go to the gym.  It also means no outside running.  So the next three days will be easy.  Today I did 30 min of yoga and then my weight workout; opting to do all of it and not break it in two.

Jan 24 workout

What a great day at the gym, my wife joined me. 

Weights
Looseners
19:30 on the treadmill; 1.5% grade; 2 miles
- Worked on my bob, but even when I focus on staying level I still bob
- Felt really good
Streatched for a bit
Swimming
100 swim; 100 kick
200 swim; 100 kick
300 swim; 100 kick
400 swim; 100 kick
100 down
1500 total

Jan 23 and no outside running

Today I awoke to a frozen driveway, the second time in a few days. Seems our temperature is hovering around 34 and after is rains a bit, drops below freezing. I was excited about an outside run today, but decided a rest day wouldn't hurt. I did manage to do an hour of yoga and ice my leg a few times.

Left Leg Issues:
Last week I thought I injured my shin muscle from slipping on the ice. Now I am revisiting that idea. When I run on the treadmill it sounds like thud, THUD, thud, THUD.... Big THUD right leg, little thud left leg. And I bob up and down more then I would like. Then this week I took an awkward step and felt my left leg muscles, they were very sore (much more than the right, in fact my right leg feels great). I realized I push off with my left leg. This is doing two things. First, it causes me to overwork my left leg muscles. And second, I push myself upward slightly so that I impact the ground harder with my right foot (and the loud THUD on the treadmill).

To counter I need to concentrate on peeling my left foot off the ground, not pushing off. Lets hope it works.

Weight Workout

I hope to stick with this for a 6-8 weeks before I change it. I take turns doing 1, then 2. Since I only make it to the gym 3 times a week, I'll get to do one of them twice a week. I do 2 sets of 15 reps.

Workout 1
Leg Curl
Leg Extension
Shoulder Press
Neck bends (while on your back)
Hip Adduction (in)
Hip Abduction (out)
Seated Row
Pullover

Workout 2
Bench
Side Bends
Bi
Tri
Calf
Pulldowns
Incline Bench
3 way shoulder

Jan 21 Workout

What a great workout. My shin is feeling much better after the slip on the ice. My right shoulder was sore swimming, probably from the pullover machine I did (new to my weight workout).

Weights
10 min on the bike at level 4
2 miles on the treadmill at 6-7 mph (19 min); 1% grade
Streatching
Swimming
100 sksk
5x100 on 1:30
5x100 on 1:25
5x100 on 1:20
- I made them all, the last 5 at 1:16 to 1:18
100 down
2000 total

Jan 19 Workout

My Sunday run was great, getting outside and off the treadmill was a real treat. The downside is I slipped on some ice. The slip either caused or aggravated a developing injury, and now my left shin is sore. I've been icing and keeping the leg elevated (when I can) and it has improved a bit. To be cautious I didn’t run Monday, moving my gym workout to Tuesday. I still didn’t feel good today, so I skipped running and did an easy swim workout.

Weights
10 min on the bike at level 3
Swimming
100 Swim; 100 kick
200 Swim; 100 kick
300 Swim; 100 kick
400 Swim; 100 kick
500 Swim
100 down
2000 total

Jan 17, Outside running

My first try at running outside. Not nearly as bad as I thought. The ground was snow/ice, but since it was still morning it was frozen. I thought running on the frozen ground would be better than slush in the afternoon.

39 min total
3.4 miles total (per runningmap.com)

Jan 16 Workout

After reading Blogs and a few Running magazines from the library I changed my gym workout. I put weight lifting back in and added a 5 min bike to warm-up (instead of walking on the treadmill). My running will be more focused on gradually increasing speed and distance.

Weights
5 min on the bike, easy
Looseners (from the ChiRunning book)
Treadmill
1% Grade
6.3 mph
3 miles total
31 minutes
Notes:
- Felt really good, no tension in the hamstrings or neck
- Slight pain in the Rt knee but upping my cadence helped
Swimming
200 swim, 100 kick, x2
5x100 kick on 2:30; did 1:40, 1:35, 1:35, 1:30, 1:33
100 easy
3x200 descend on 3:30; 2:42, 2:38, 2:28
3x200 descend on 3:30; 2:48, 2:39, 2:35
100 down
2500 total

First Race Confirmed

I signed up for my first race, The Frigid 5 on Feb 7. I'll run the 5k. I also signed up for the the St. Patrick's Day Human Race at the University of St. Thomas (I'll run the 8K). You can find information on both races at http://www.tslevents.com.

Jan 13 Workout

I did weights today, and plan to do a combo of upper and lower body on days I go to the gym (Sat, Mon, Wed).
5 min on the bike for a warmup
Treadmill
I did the 5k program at 1% grade, it went up to 2% during run
3.22 total miles
27:56 total time
Avg speed 6mph
notes:
- I upped my speed every few minutes, but when it hit 2% grade I really felt it and had to slow down. It was a struggle at about the 15 min mark, but I didn't walk. However, avg speed was 6mph so I would have been better to stay at 6 till the very end, and then speed it up.
- Less bobbing at 7mph
- Rt knee hurt in front when I started to lose form
- When tired I crane my neck up
Swimming
100 sksks
200 IM (3:15) then 100 k (2:45); repeat 5 times
- IM's held 3:00
100 easy
3x100 IM (2:00); did 1:20; 1:18; 1:20
100 down
2500 total

Jan 11 Workout

Treadmill
1.5% grade
3 miles total
5 min walking
25 min running; 6-7 mph
notes:
- Increased grade and noticed I didn't lift my legs (so I was scrapping the belt), helped focus on relaxed ankles
- After 10 min running, increased pace till I did the last 5 min at 7 mph
- Hamstrings very sore from Sunday leg workout
- Rt foot lands funny, focusing on rt knee helps get things back in order
- Treadmill heart rate monitor had me at 179 bpm

Swimming
100 sksks
16x50 no breath on :50
8x50 2 breath on 1:00
100 easy
4x100 4 breath on 2:30 (did 5, 4, 5, 4)
200 down
2000 total

Jan 9 workout

Treadmill
1% grade
2.8 total miles
5 min walk for warmup
25 min run at 6mph
notes:
- The gym was busy so I didn't get to do my looseners
- My back felt good, without a lot of focus on posture
- As a new runner I've fully embraced ChiRunning, and I can do it without thinking (it helps that I have no prior form to revert to)
- Again, I watched TV and my neck was a little tight

Swim
100 sksks
5x300 on 4:00; try to hold 1:15 pace
- Didn't hold pace; 3:48 to 3:50 ea
100 easy
3x100 kick fast on 2:00
- held 1:40 each
100 down
2000 total
notes
- Felt sluggish today; could be from not doing anything Fri but read, ice, heat, repeat

Training Overview

Sat, Mon, and Wed are run/swim days
- For swimming I change my daily focus, with Sat a distance day, Mon for IM, and Wed for sprint
- I am still working on a plan for running, but will probably keep to a similar schedule as swimming

Sun, Tue, and Thur are my ab and leg workouts
- I can't make it to the gym, so I do a video or two

Everyday I try to do yoga, between 20 min and 1 hour
- I like the Rodney Yee DVD's like "Power Yoga" and "All Day Yoga for Beginners"

Friday is my recovery day and family night

Jan 6 Workout

Treadmill
1% grade
30 min at 6mph
3.5 total miles
notes
- Focused on chin down and neck felt better
- Kept posture more upright and back felt better
- Hamstring was tight, but not sore today
- Still bobbing, but no side to side movement

Swimming
100 sksks
5x50 Fly with 1 min rest between each; did 39, 40, 41, 38, 37
5x50 Back with 1 min rest between each; did 40, 40, 39, 38, 38
5x50 Breast with 1 min rest between each; did 48, 46, 45, 46, 47
5x50 Free with 1 min rest between each; did 31, 31, 31, 30, 30
3x100 fast kick on 2:30; did 1:40, 1:35, 1:35
100 easy
2x100 IM fast; did 1:20 and 1:17
100 down
2200 total

Jan 4 Workout

Treadmill
1% grade
25 min run at 6mph
2.8 miles total
notes:
- Forgot running shoes, ran in Merrells
- I was watching TV during the run and my neck was tighter than usually, even when I focused on my elbows
- Worked on straighter posture to improve lower back tension, but didn't seem to help much, need to try a few more variations

Swim
100 sksks
5x50 fast kick on 1:45 - held :40's
5x50 fast swim on 1:20 - held :30's
200 IM
10x25 fast kick on :55 - held :20's
10x25 fast swim on :40 - held :15's
100 down
1800 total yards
notes:
- Used the ChiRunning hip rotation during kicks; worked great
- should have done x2 200 IM's

Jan 2 workout

Treadmill
5 min walk
20 min run
5 min walk
1% grade
2.5 miles total
notes:
Stomach hurt from to much breakfast
Focused on low elbows to keep tension out of neck and shoulders

Swim
100 s.k.s
1600 swim, target 1:22 per 100
actual time 21:20; pace 1:20 per 100
100 down
2000 total