Saturday, January 26, 2008

Workout # 1: Run

Weather: Cool and Clear

Route: Home to Haynes Point and around tidal basin

Distance: 9 miles

Time: 1 hr 29 min

Max HR: 160

Avg HR: 146

Calories: 1071- 45% fat

Ran down to Haynes Point to meet up with Christian. Busted A$$ to get down to the point because I got a late start and needed to meet him at 8 AM. I didn't realize it is 4 miles from home to Potomac Park. Kept the heart rate at around 150-155 running down there. Once at the point, I slowed down the pace and ran a great loop around the point and the tidal basin. The weather was nice and running with company is very good! Hopefully my pal will stick with it. After the run, we rewarded ourselves with a Chocolate Milk!!! What a recovery drink that is! Felt great all day after the long run. I can't believe I can run 9 on weekends and not feel like death! I guess the hard work is paying off...

Friday, January 25, 2008

Workout # 1: Swim
Weather: Wet
Route: N/ADistance: 1900
Time: 50 min
Max HR: 167
Avg HR: 123
Calories: 444 - 55% fat

Tried to do a very easy swim workout prior to SUSHI NIGHT! Here it is:
1 x 300 yd warm up
2 x 100 yd one arm drill (alternating every 25 yds) in between each did 100 yd freestyle
2 x 100 yd pull with 100 yd freestyle in between each set
4 x 50 yd fast freestyle
4 x 100 yd slow
200 yd cool down

Thursday, January 24, 2008

Workout # 1: Run

Weather: Didn't matter on the treadmill

Route: Pace of 5.5 - 6.5

Distance: 4 miles

Time: 45 min

Max HR: 151

Avg HR: 140

Calories: 507 - 45% fat

Running on the treadmill sucks! What also sucks is watching all the weirdo's in the Gym. One guy came in with jeans and a Guiness Rugby shirt on. He was one of those guys who carries his stuff into the workout area (because he is afraid of locker rooms) and throws it on the floor. What was funny was how he tossed his coat down pretty much in the trash can! He then proceeded to do something that resembled stretching for about 3 min. Walked around for about 4...tried to do chin-ups (UNSUCCESSFULL) then jumped on the eliptical machine and did a whopping 10 min. workout; all the while he was checking his pulse with his thumb! Freakin weirdo!!!! Doesn't he know you can't check your pulse with your THUMB!!!! What is it with people who go to the gym and don't even work out! They need a plan and some fire under their arses! Poor folks are destined for an early exit from life. I bet this guy was a smoker too! Good thing he knows what Beer to Drink (GUINESS IS GOOD!!!!!).

Wednesday, January 23, 2008

Workout # 1: Bike
Weather: Cool and Clear
Route: Home to Haynes Point (1 loop) and back
Distance: 12 miles
Time: 55 min
Max HR: 156
Avg HR: 137
Calories: 605- 45% fat

Tried to do a 45 min. ride, but it took much longer than I thought. I kept the chain on the small gear and worked on cadence. Felt good, but I think this ride was a little too high for a recovery week.

Monday, January 21, 2008

Workout # 1: Run
Weather: Cold
Route: Home to Catholic and back (short loop)
Distance: 4 miles
Time: 43 min
Max HR: 160
Avg HR: 143
Calories: 511 - 45% fat

Workout # 2: Yoga
Time: 50 min

Saturday, January 19, 2008

Workout # 1: Swim
Weather: Nice warm pool
Route:
300 yd warm up
1000 yd freestyle
100 yd kick/100 yd freestyle
100 yd paddle/100 yd swim
100 yd pull/100 yd swim
300 yd cool down
Distance: 2200 yds
Time: 1 hr
Max HR: 161
Avg HR: 131
Calories: 597 - 50% fat

This was a big swim workout for me. I have never gone 1000 yds without stopping and I got to the pool with a lot of motivation and felt like going for a long swim. It felt great! I was able to keep a nice steady pace and I focused on swimming calmly and fluidly. I think it took about 20 min to do 1,000 yds. I was very pleased to see that after several months of swimming, I am getting pretty fit in the pool.

Friday, January 18, 2008

Workout # 1: Run
Weather: Cool and Clear
Route: Home to Capitol, Lincoln, 23rd St. U Street
Distance: 9.25 miles
Time: 1 hr 30 min
Max HR: 171
Avg HR: 144
Calories: 1064 - 45% fat

Great long run on a cool sunny day. Felt good despite the sore legs. Felt good to sleep in later and rest on my favorite day of the week (THE FRIDAY OFF FROM WORK)...Love that flexible work schedule!

Thursday, January 17, 2008

Workout # 1: Bike
Weather: Cool and Clear
Route: Home to Haynes Point (1 loop) and back
Distance: 12 miles
Time: 54 min
Max HR: 155
Avg HR: 135
Calories: 575 - 50% fat

This was a very nice bike ride and thank god the wind was not as strong as the day before. Felt pretty tired today, but energized after the bike. Tried to go at an easy cadence and kept it on the big ring for most of the time. Learned later from Grif that this is a bad idea and I did take several days to recover from sore legs from two days of riding with too much time in the big gear.

Workout # 2: Yoga
Time: 55 min.

Wednesday, January 16, 2008

Workout # 1: Bike
Weather: Cool and very windy
Route: Home to Haynes Point (3 loops) and back
Distance: 18 miles
Time: 1 hr 21 min
Max HR: 157
Avg HR: 140
Calories: 913 - 45% fat

Nice morning ride on haynes point, but very very windy. I was shocked at how the wind could slow you down. On the flat with the wind, I average around 19 miles per hour, but once I made the turn into the wind it knocked me down to around 12 miles per hour. It was very draining getting to the turn on the 2nd and 3rd times...

Workout # 2: Run
Weather: Cool and Clear
Route: Work to Capitol Building, to Lincoln Memorial, up 23rd street and across on U Street.
Distance: 7.5 miles
Time: 1 hr 16 min
Max HR: 176
Avg HR: 147
Calories: 939 - 40% fat

This was a very solid run home. Extended my distance to make the 1.25 hr run and really felt good the whole time. Really enjoying the long distance slow pace runs. However, it was pretty cool outside.

Tuesday, January 15, 2008

Workout # 1: Run
Weather: Didn't matter inside
Route: Flat treadmill run
Distance: 3 miles
Time: 35 min
Max HR: 166
Avg HR: 131
Calories: 336 - 55% fat

Ran on the treadmill, but had to stop because I didn't feel very good in the stomach. Also had to get home and prepare for an interview that morning.

Workout # 2: Yoga
Time: 55 min

Monday, January 14, 2008

Workout # 1: Bike
Weather: Cool and Clear
Route: Home to Haynes Point (3 loops) and back
Distance: 18 miles
Time: 1 hr 23 min
Max HR: 157
Avg HR: 137
Calories: 899 - 50% fat

Got up at 4:45 and out the door around 5:10. The ride was good and the weather was cool. Felt very good and filled with energy. I think the new bike is still great motivation to get up and go.

Workout # 2: Swim
Weather: Didn't matter inside
Route: N/A
Distance: 2500 yds
Time: 1 hr 15 min
Max HR: 170
Avg HR: 137
Calories: 818 - 45% fat

The long ride this morning caught up with me in the pool. Got to the pool around 6:30 and I think the New Years Resolutioners are out in full force. The pool was freakin full today. Lucky I got there early enough to get a lane. The workout was tough at first, but after the 6 x 50s I felt stronger and did the 400 - 300 - 200 - 100 work. Here are the details:
300 yd warm up
2 x 100 yd kick on 30 second rest
2 x 100 yd freestyle on 3 second rest
1 x 200 yd fast free
6 x 50 yd fast free
1 x 400 rest 45 seconds
1 x 300 rest 45 seconds
1 x 200 rest 45 seconds
1 x 100 rest 1 min
1 x 200 slow
1 x 100 slow

Saturday, January 12, 2008

Workout # 1: Bike and Run
Weather: Warm and Clear
Route: Home to Haynes Point (5 loops and 1 loop run)
Distance: 18 mile bike 4 mile run
Time: 2 hours
Max HR: 150
Avg HR: 136
Calories: 1218 - 50% fat

I know it is early for a brick workout, but I just NEEDED to ride my new bike. Picked the bike up on Friday and took it out first thing Saturday morning. The QR Seduza is top notch. I thought the bike was very comfortable and MUCH MUCH faster than the Mt. Bike. On my MT. Bike it was taking me 16 min. to get around the point. On my QR it is only 11 min. Getting into the Aero position is very new to me and I know it is going to take some time getting used to. I think I need to work on my hamstring flexibility though... Anyhow, the reason I worked in a run, after the bike, was my pal Christian. He is starting to prepare for the Cherry Blossom and wanted to do a run. He met me at 8AM and we did about 4 miles. It was nice to run with someone for a change. Remarkably, It wasn't that hard transitioning from the bike to the run. Kept the pace very slow and steady. Hopefully, he will stick with it so I don't have to run alone all the time.

Thursday, January 10, 2008

Workout # 1: Yoga
Weather: Didn't matter inside
Route: NA
Time: 50 min

I think this is the hardest workout I have done. Doing yoga first thing in the morning (5:15 AM) is very challenging. The muscles are all asleep and very tight. I think this is harder than waking up and running or biking! I do have to keep doing this to get more flexible though.

Workout # 2: Run
Weather: Warm and Rainy
Route: USDA to Supreme Court and Washington Monument
Distance: 4 miles
Time: 45 min
Max HR: 175
Avg HR: 144
Calories: 532 - 45% fat

Rainy running in January is a little scarry! Could water turn to ice at any moment? Thankfully not in Washington DC. This was a very light run and I felt great running. I think I can pick up the pace a little bit, but overall this week has been quite tough (getting used to the workout schedule is tiring).

Wednesday, January 9, 2008

Workout # 1: Run
Weather: Nice and Warm
Route: Home to Catholic and around golf course
Distance: 5 miles
Time: 57 min
Max HR: 176
Avg HR: 134
Calories: 606 - 50% fat

Nice warm morning for a run but I had a really tough time waking up. Fortunately, as my mother tells me: "once you get your feet on the floor you are on your way"... She is right on. Waking up in the early AM is not easy, but the committment to making it happen has rewards. One reward is deep sleep the following evening. I have been sleeping like a champ! I crash at around 10:00, sleep in one position all night, and wake up just like the moment I laid down! It is amazing how your body disolves into the matress at night. Unfortunately, it is not so easy to morph back into a human being the next morning at 5 AM. Today I focused on a very very light run. I kept a snails pace and did my normal loop in 57 min. Last run I was at the house a bit quicker and had to add on distance to get to 1 hour. The recovery run felt really good. It is pretty cool to be able to run and build endurance while resting. Several months ago a 55 min run was out of the question. Never mind running 55 min and thinking of recovery!

Workout # 2: Bike
Weather: Didn't matter inside
Route: Flat ride on stationary with a pressure reading of 6
Distance: 10 miles
Time: 45 min
Max HR: 155
Avg HR: 131
Calories: 459 - 55% fat

The evening bike was good, but I was very tired all day long. After lunch (I treated myself to Popeyes fried chicken) I thought I needed a nap. It took all I could give to not crawl under my desk and pull a George Kastanza! I was proud to actually make it to the gym as well! I had to wait a bit for a bike because several students were using the stationaries. Need that trainer so I can do this in the comfort of my own home. Felt good in the ride. Kept the RPMs to around 80-85 durring the first 1/2 hour and decreased it to 75ish for the last 15 min.

Tuesday, January 8, 2008

Workout # 1: Bike
Weather: Nice and Warm
Route: Home to Haynes Point (1 loop) and back
Distance: 10 miles?
Time: 1 Hr
Max HR: 158
Avg HR: 135
Calories: 643 - 50% fat


Had a great morning bike. Woke up at 5:10 and quickly got outside and on the road. Glad to be outside due to the VERY warm weather. I think it was around 60 degree and a bit misty. Riding on Haynes Point in the early AM is quite and very calming. There are only a few people out there with me (mostly running). Felt very energized the whole time out!


Workout # 2: Yoga
Time: 50 Min


Yoga is such a good workout. Felt pretty tight and muscles were tired and sore, but I made it through. I really need to continue working on my flexibility.

ROO-HOO

I am very very psyched today because I bought my wheels last night. Picked up a 2006 QR Seduza from Big Wheel Bikes in Arlington. Can't wait to ride it this Saturday! Hopefully I will not be passed by as many people this weekend!

Saturday, January 5, 2008

Workout # 1: Bike
Weather: Chilli out but not too bad
Route: Home to Haynes Point (6 loops) and back
Distance: 20-22 miles?
Time: 2 Hrs
Max HR: 176
Avg HR: 137
Calories: 1338 - 50% fat



Excellent bike ride outside! The weather was cool, but the sky was clear and the wind was not too bad. Almost hit a car in the rear end making my way to the point. I was traveling on the city streets preparing to make a left turn into potomac park and several cars were travelling pretty slow in front of me. All of a sudden, out of nowhere, a bus in the right lane decided to turn left and cut off the cars in front of me. Breaks were hit, me and my bike slid and I just barely stopped by hitting my front break and doing a 5 second front wheel stand in mid air (3-6 inches from the rear end of a van).... Thank god for decent balance because after spending a few seconds on one wheel, I fell back onto the bike and traffic started moving (as did I)...



I have to say the views on haynes point are great and I get to see all of them because I am really slow on that mountain bike...I dream of the day I have a tri bike and possibly pass a person or two!

Monday, January 7, 2008

Workout # 1: Run
Weather: Warm Morning
Route: Home to Catholic and around Golf Course
Distance: 5.5 miles
Time: 60 min
Max HR: 172
Avg HR: 145
Calories: 725 - 40% fat


Great run this morning. Once again, I was wide awake at 4:00 AM ready to go. Slept a bit more and got out on the road at 5:20 AM. The weather was perfect, but I overdressed. I think it had to be 50 degrees this morning. Ran my normal loop, but needed to do some extra distance in the neighborhood to get one full hour in. Feeling good and looking forward to the evening swim.

Workout # 2: Swim
Weather: didn't matter inside
Route: N/A
Distance: 2,000 yds
Time: 56 Min
Max HR: 173
Avg HR: 134
Calories: 588 - 45% fat

Workout felt really good, but the pool was crowded today and the damn people didn't have any clean towels. I love air drying off! NOT!!!! Anyhow it was all worth it because I tried a new workout:
1 x 400 yd slow pace with 45 secods rest
1 x 300 yd slow pace with 45 secods rest
1 x 200 yd slow pace with 45 seconds rest
1 x 100 yd slow pace with 1 min rest
2 x 50 yd kick followed by 100 yd swim
2 x 100 yd pull with 100 yd swim
1 x 300 yd cool down

Friday, January 4, 2008

Workout # 1: Run
Weather: Didn't matter inside
Route: Treadmill 2.5 incline every 10 min. for 5 min.
Distance: 5 miles
Time: 60 min
Max HR: 177
Avg HR: 133
Calories: 630 - 50% fat

Great treadmill run today! I thought my knees felt better so I gave it a shot and tried to keep the pace down. My knees didn't hurt at all and I was able to get one full hour in. I really like the treadmill for controlling the incline. Every 8-10 min I would change the incline to 2.5 and keep in there for 5 min. I liked the steady pace and incline adjustment to simulate small hills. Still pretty shocked by how my heart rate seems to spike quickly when I start running. Today it was up high for the first 5 min but went down after I settled into it.

Workout # 2: Swim
Weather: Didn't matter inside
Distance: 1,800 yds
Time: 50 min
Max HR: 173
Avg HR: 133
Calories: 524 - 50% fat

Thursday, January 3, 2008

Workout # 1: Bike
Weather: Didn't matter (indoors)
Route: N/A
Time: 45 min
Max HR: 150
Avg HR: 136
Calories: 517 - 50% fat

Good Morning Stationary BIKE! Got up this morning at 5:30 AM and walked to the gym in the figid cold weather. This is what it must feel like to be Griff in good old New England! Seriously cold out there. Got to the gym and on the bike at around 6:15. Rode for 45 min and felt pretty damn good. I kinda like this early morning thing, however, I am going to have to get up a little earlier to get into the office on time.

Workout # 2: Yoga
Time: 50 Min

I really need to do this more often. My wife and I were able to do this together and I think I am going to try to substitute yoga for weight training. The Triathlete's Training Bible, my guide to this training, says weight training should be done, but I wonder if yoga is a good enough substitute. I really like the fact that you work on stretching, balance and strength all at once. Finally, with all of this training, any time I can spend working out with my wife is time well spent!

Wednesday, January 2, 2008

Workout # 1: Run
Weather: Clear, Cold, Breezy
Route: Home to Golf Course and Catholic
Distance: 5.5 miles
Time: 55 min
Max HR: 178
Avg HR: 153
Calories: 723 - 35% fat

Slept really bad last night. I guess I was nervous about my first early morning run of the season. Woke up at like 2 AM thinking it was time to go. Ended up missing the 5 AM planned run, but did go later that morning. The weather was very cold and windy. I was surprised that my heart rate was so high given the pace I was travelling. However, much of this loop is gradually up hill and I might have pushed it a littel too much. I just felt very tired the whole time running. Towards the end my knees were very sore as well. I think the drinking from New Years Eve might still have it's grip on me. It was great wine though! Looking forward to the swim this evening.

Workout # 2: Swim
Distance: 1,900 yds
Time: 59 min
Max HR: 174
Avg HR: 139
Calories: 653 - 45% fat

Swim workout was very good. Did 500 yd warm up and stayed below 149 bpm. Then I did 2 x 100 yd kick drill, 2 x 100 yd freestyle, 2 x 100 yd paddle swim, 2 x 100 yd freestyle, 200 yd pull drill and a 400 yd cool down.

Monday, December 31st

Workout: Bike
Weather: Clear, Cold, Breezy
Rout: Home to Haynes Point
Distance: 15 miles
Time: 1:15
Max HR: 155
Avg HR: 138
Calories: 824 - 45% fat


First day of the training season started out poorly! Went to the gym for a morning swim and found that the pool was closed. Jumped on the bike and headed out for a ride. The weather was pretty good. Windy and a little cold, but it felt great to be out in the fresh air. Sure beats the indoor trainer. Spent 1:15 on the bike and covered two loops out on Haynes Point. Focused on a pace that kept my heart rate below 149 bpm and felt really good after the ride.