Lift-Bike-Run

Today I was supposed to go for a run, but since I missed my lifting on Wednesday, I decided to hit the gym for some lifting.  Had a really lousy nights sleep and I am feeling a bit under the weather.  I think I am allergic to the dog!  The throat is a bit scratchy and I was quite tired when I got to the gym.  Fortunately, I had enough in me to get through the lift-bike-run.  I spent the first 40 mins. lifting and continued on with my heavier weight regiment.  My average HR was 148 and I hit a max of 188 during the lifting.  I then did an easy bike and had an average HR of 119.  Ran for 15 min. with an average HR of 146.  Felt good after the workout, but once I returned home, the nose started running and the throat got scratchy again.  I hope that baby comes today because my friend has been in labor since Thursday night...and I think the dog is really getting to me.

Gym Closed Again

On Friday, I got out of work and went to the gym for my swim.  Unfortunately, the pool was closed so I missed a workout day.  Found out that a friend was finally in labor, so the wife and I went over to pick up the dog for the weekend.  I figured it wouldn't be so bad to miss a swim this week given that it is supposed to be a rest week.

Gym Closed Early

Man was I bummed out when I went to the gym at 4:00 to find out that the Gym closed early for Thanksgiving.  I was planning to do my lift-bike-run, but had to go home instead.  I rode the bike for 1/2 hour and tried to keep the resistance high.  I cranked up the resistance on the trainer and put it in the big chain ring for 15 min.  My legs really felt it and I got my HR up to the 170s.  After 15 min. I had to crank it down a bit and spent some time in the 140 HR area.  I hope this was an adequate substitution because I am not going to be able to get back in the weight room until Saturday.

Swim

Went to the pool at 6:00 AM on Wednesday.  Changed up the workout a bit to make good use of the 1/2 hour.  I tried to keep the intensity low so I only covered about 1100 yds.  I warmed up with a 300.  Did 3 x 200s.  Then did 2 slow 100s to cool down.  Checked my HR after hitting the wall and each time it was around 130-140.  It felt really good to get back to this after the day off.

Brick

Completed a brick on Monday.  Spent 1/2 hour on the bike and 1/2 hour on a run.  My average HR during the workout was 139.  I kept it between 130-140 on the bike and between 135-145 on the run.  It was pretty cold on the run and the legs were a bit tired because of the weight workout the day before.  I was happy to get through the workout.  Also tried to keep the intensity down a bit because this is supposed to be my rest week.

Swim-Lift-Bike-Run

I hit the gym on Sunday morning for a 1/2 hour swim.  Swam 1200 yds and kept the HR at around 150.  Felt pretty tired after the party on the night before.  However, by the afternoon, I was ready to go back to the gym to lift-bike-run.  I bumped up the weight on the squats and felt a bit more pain throughout the workout.  Used 150 lbs on the squats, 35s on the step ups and 25s on the lunges.  The entire lifting sequence took about 35 min. and I hit a max HR of 188 during the lifting.  My average HR was 146.  I then did a 15 min. bike with an average HR of 119, and a 15 min. run with an average HR of 140.  Felt really good in this workout.  Also felt the stress in the legs and it took me about 1 and 1/2 day to recover.

Bike

Last Saturday, I had a Thanksgiving party at the house.  Needed to do a lot of prep work, cook the turkey and clean up around the house.  Therefore, I switched my Sunday and Saturday workouts.  I got 45 min in on the bike and kept my average HR to 137.

Swim

Spent 45 min. in the pool this evening.  Had a long day at work, so I got to the gym around 6:45.  I put in a really good effort and it felt great.  When I got to the pool I was the only one there and it is very relaxing to stand at the end of a lane, wet the goggles and peer into the perfectly calm water.  I picked the middle lane, so I would have a good view of the clock, and jumped in for a 300 yd warm up.  I then did 10 x 100 with the HR at around 150-170.  I actually did 3 of the 100s on 1:25 which was a shock for me.  I would say I did several others in the 1:30-1:35 range.  I then moved on to a moderate effort 500.  I added 200 at an easy effort and cooled down with a super slow 150.  I am very happy to be swimming this much at this time of year.  2150 is so much more than I was doing last year.  

Bike and Advice

Completed a solid 45 min. ride yesterday.  Kept my HR average to 145 and really felt like I worked a little harder than the last ride.  The weather is still very cold, so I did this workout indoors.  I was pretty motivated after asking Max for some advice about my previous day's weight training workout.  After lifting, I realized that I am getting used to the routine and my legs are not as beat up after the workout.  When I asked what he thought, he shared his advice and one particular thought stuck in my mind.  He said that I should be working hard enough to put me over the edge (by my last set of lunges) and I may have to ask myself where the gym keep the gun I want to use to shoot myself!  I think I need to lift more weight!

Tough Day

Wednesday was really a rough day!  I almost slept in and missed my morning workout, but got myself to the pool at 6 AM.  Had a solid swim workout and felt pretty good.  Did a 300 yd warm up, moved to 7 - 100s on around 1:30-1:40, did a 200 at medium pace and cooled down with 100 really easy.  I think my HR was around 160 on the 7 - 100s.  

The workday was rough.  I went in with expectations and wasn't able to accomplish anything because each of my employees needed a lot of attention today.  I am constantly amazed at how being a manager can easily consume so much of your time and energy.  By the end of the day I was exhausted.  Left work at 6:15 and headed, reluctantly, to the gym for the lift-bike-run.  I switched up my lunges set by using a bar across my back with 25s on each end.  It definitely was better than doing the lunges with the dumbbells.  Felt like I got a really good workout in and I was proud to get each workout in despite the mood I was in.

Brick

Nothing beats starting off a Monday with a Brick.  I got on the bike after work and spent 30 min. at a steady clip.  The weather was cold outside, but since I recently turned on the heat in the house, the basement was freaking hot!  I kept my HR between 130 and 140, but spent some time in the 145 range.  I was extremely thirsty and killed about 3/4 bottle of gatorade.  I think I also sweated it all out! I then headed out into the weather for a light run.  Thankfully the first evening of snow only lasted about 1/2 hour and the roads were just a bit wet.  I bundled up and did my 30 min. run around the reservoir.  Kept the HR between 140-145 on the run, but it did creep up to 150ish.  It always seems to spike once I get going, but settles down after about 5 min.  Feeling good, but looking forward to tomorrow's day of rest!

Indoor Bike

On Sunday I got a 45 min. ride in on the trainer.  Felt good considering it was the day after the swim-lift-bike-run.  Kept my average HR to 143 and tried to focus on a steady cadence.  

2nd Week of Training

I am about to finish my second week of training and I am happy to say I have not missed a workout.  Last Sunday I got a 45 min bike in on the trainer.  Then followed up with a 30 min bike and 30 min run on Monday.  Took my day of rest last Tuesday.  Swim-lift-bike-run on Wednesday.  45 min bike on Thursday.  45 min swim on Friday and another swim-lift-bike-run this morning.

My swim workouts were awesome this week.  I am really striving to swim 100s on 1:30 and coming close most of the time.  When I do hit 1:30 my HR is a little too high (around 160 bpm), but the hard work feels good.  Today I actually swam about 1400 yds in only 1/2 hour.  Started with a 300 yd warm up.  Followed that with 6 100's on 30 seconds rest.  Did a 300 yd swim at a decent pace and then cooled down with 200.  Later in the day I went back to the gym for the lift-bike-run portion of the day.  I was really tired before I got started, but I was psyched that I really had no problem finishing.  I think I am getting used to the weight training.  The only problem I have is that the dumb bells are a little hard to hold onto when doing my lunges.  My arms are really pretty weak and tire quickly when doing lunges.  It is a shame, because I think I could handle a little more weight with the legs, but the arms don't like it.

Swim-Lift-Bike-Run

Today was a tough day.  I hit the pool this morning for 1/2 hour and worked hard.  Warmed up with a 200 and then did about 7x100s on 1:35-1:40.  The HR was around 150, but I am pretty sure I hit the 160s at one point.  I was tired going into this workout and dreaded the afternoon lift-bike-run segment.  

Hit the gym for round 2 at about 2:00 and was happy to survive and finish the entire workout. The legs were sore going into it and they were tired while lifting.  I had to drop down to 25 lbs dumbells for the lunges set, but I did get through it.  After the lifting I spent 15 min. on the bike (Average HR was 119) and spent 15 min. on the treadmill (Average HR was 147).

I am feeling really tired, but excited about working on this plan that Max put together.  As I was running today, I kept thinking about how far I have come from last year.  Last year at this time, I was just getting into this stuff and my workouts were much less focused and less challenging.  It feels good to go to the gym with a plan and I am feeling very focused on my goal.   Looking forward to week 2!

Swim

Spent 45 min in the pool and followed the plan.  10 min warm up and then did a number of 100s on apx. 1:40 and checked the HR each time I hit the wall.  Kept the HR in the 140-150 range and really felt like I was working hard.  I was trying to do 100s in 1:30, but wasn't able to get that time until the very end.  Cooled down with a slow and easy 200.  Felt really tired and the legs are still very sore from the lift-bike-run on Wednesday.  Not looking forward to the repeat of that workout tomorrow.

Bike Indoors

Yesterday I did a 45 min bike workout on the trainer.  The legs were very sore, but I was able to fight through it.  Fighting a bit of a cold too, but I have to say the workouts help to loosen up the chest cold.  Kept the HR to an average of 136.  

Swim-lift-bike-run

Got in the pool in the early AM and had a 30 min workout.  Warmed up with 200 yds and then did 6 X 100 with 30 seconds rest.  While doing the 100s I checked my HR after each one and kept my HR in the 145 range.  Felt good Finished with an easy 200.

Later that evening I went back to the gym for a killer workout.  Spent 45 min lifting and working on the core and then biked for 15 min and ran for 15 min.  This was, perhaps the hardest workout I have ever completed.  I did squats with 90 lbs on the smith machine, followed by platform jumps and step-ups with 35 lbs dumbells.  Then I had to do lunges with 35s and crunches.  I biked to loosen up the legs and kept the HR in the 115 range.  Then I ran with an average HR of 145.  This was a very tough workout and two days later I am sore as hell!

Brick

I got my training plan from Max today and started with enthusiasm.  It felt good to be back on a plan and I am looking forward to the training!  Seeing my buddy Griff cross the finish line at Ironman Florida got me a bit motivated.  

Got out for a 1/2 hour bike and a 1/2 hour run today.  The weather was nice, but I did my bike ride on the trainer.  

Workout # 1:  Bike

Weather: Indoors

Route:  N/A

Distance:  N/A

Time:  30 min

Max HR:  150

Avg HR:  137

Calories:  341

Workout # 2:  Run

Weather:  Nice and Warm

Route:  Up N. Capital, around Reservoir with 1 loop around N. Cap & 1st Street

Distance:  

Time:  30:47

Max HR: 158 

Avg HR: 147

Calories: 391