I've been slacking a bit on the updates. Here's how things have gone in the last three weeks. I cut back on my running after the Charleston race because of some right ankle soreness, but it's starting to feel better.
1/14: Swam 2400m in the morning (400m warm-up, then 10x200), then weights at night (Squat: 3x5x125, Bench: 3x12x105, Deadlift: 3x5x145)
1/20: Rest day after the race.
1/14: Swam 2400m in the morning (400m warm-up, then 10x200), then weights at night (Squat: 3x5x125, Bench: 3x12x105, Deadlift: 3x5x145)
1/15: Easy 5K in the rain
1/16: Overslept and missed my swim in the morning. Weights in the afternoon (Squat: 3x5x130, Incline Press: 3x12x75, Pull-ups: 6 sets, 41 total)
1/17: 10 mile run in the freezing rain. Someone tried the "dollar bill on top of dog poop" trick, and I ALMOST fell for it. You can see the photo on my runkeeper link.
1/18: I was originally planning on swimming, but I slept in again and missed it. Oh well, I chalked it up as a rest day before the Charleston race.
1/19: Charleston Half Marathon. Read the race report here.
1/16: Overslept and missed my swim in the morning. Weights in the afternoon (Squat: 3x5x130, Incline Press: 3x12x75, Pull-ups: 6 sets, 41 total)
1/17: 10 mile run in the freezing rain. Someone tried the "dollar bill on top of dog poop" trick, and I ALMOST fell for it. You can see the photo on my runkeeper link.
1/18: I was originally planning on swimming, but I slept in again and missed it. Oh well, I chalked it up as a rest day before the Charleston race.
1/19: Charleston Half Marathon. Read the race report here.
1/20: Rest day after the race.
Week 10 Totals:
Swim: 2400m (1 hour, 3 minutes)
Bike: None!
Run: 26.22 miles (4 hours, 22 minutes)
Strength: 1 hour, 30 minutes
Total: 6 hours, 55 minutes
1/21: Still recovering from the race, so I skipped my swim. Weights in the afternoon (Squat: 3x5x135, Bench: 3x12x110, Pull-ups: 3 sets, 23 total)
1/22: 5K recovery run.
1/23: 2500m swimming (400m warm-up, then 5x400, then a fast 100 in 1:40)
1/24: 4 mile run. COLDEST run I've ever done; I forgot to wear compression tights, and my lower extremities were in a lot of pain from the cold after 4 miles. It's too bad too, because I was in a great groove listening to the Joe Rogan Podcast.
1/25: 2900m swim (400m warm-up, then 2500m long in 53:33). Longest continuous swim I've ever done, and I could have kept going if I had more time. I feel really good about my swimming lately.
1/26: Rest day. I cancelled my long run scheduled for today because my right ankle was bothering me, and I didn't want to take a chance.
1/27: 30.73 mile bike ride in the neighborhood. Very cold ride.
1/21: Still recovering from the race, so I skipped my swim. Weights in the afternoon (Squat: 3x5x135, Bench: 3x12x110, Pull-ups: 3 sets, 23 total)
1/22: 5K recovery run.
1/23: 2500m swimming (400m warm-up, then 5x400, then a fast 100 in 1:40)
1/24: 4 mile run. COLDEST run I've ever done; I forgot to wear compression tights, and my lower extremities were in a lot of pain from the cold after 4 miles. It's too bad too, because I was in a great groove listening to the Joe Rogan Podcast.
1/25: 2900m swim (400m warm-up, then 2500m long in 53:33). Longest continuous swim I've ever done, and I could have kept going if I had more time. I feel really good about my swimming lately.
1/26: Rest day. I cancelled my long run scheduled for today because my right ankle was bothering me, and I didn't want to take a chance.
1/27: 30.73 mile bike ride in the neighborhood. Very cold ride.
Week 11 Totals:
Swim: 5400m (2 hours, 12 minutes)
Bike: 30.73 miles (1 hour, 51 minutes)
Run: 7.11 miles (1 hour, 11 minutes)
Strength: 45 minutes
Total: 5 hours, 59 minutes
1/28: 2200m swim (400m warm-up, then 18x100 sprints). Most of the sprints were around 1:41, with the fastest being 1:37. Weights in the afternoon (Deadlift: 3x5x155, Incline Press: 3x12x80, Pull-ups: 3 sets, 25 total).
1/29: 10 mile bike ride, the first one after work in a long time. Glad the days are starting to get long enough for me to do this safely. My legs felt fresh so I did this at a pretty hard pace.
1/30: 2600m swim (400m warm-up, 2000m long in 41:43, then 2x100m cool-down). Weights in the afternoon (Deadlift: 3x5x165, Bench: 3x12x115, Pull-ups: 4 sets, 31 total)
1/31: Rest day. Still resting the ankle from running, and I got home from work too late to bike.
2/01: 2200m swim (400m warm-up, then 9x200m sets). My arms were really sore at the beginning of this.
2/02: 38 mile bike ride, the first two loops with Uri. It was 26 degrees when we started, plus windy. Despite wearing 4 layers (under-armor, long-sleeve shirt, cycling jersey, and then jacket) I was brutally cold, especially my fingers since I wear fingerless riding gloves. But after the first loop my fingers numbed-over and I felt good. Great ride, though I was tired for most of the last loop.
2/03: Rest day, skipped my long run again.
1/28: 2200m swim (400m warm-up, then 18x100 sprints). Most of the sprints were around 1:41, with the fastest being 1:37. Weights in the afternoon (Deadlift: 3x5x155, Incline Press: 3x12x80, Pull-ups: 3 sets, 25 total).
1/29: 10 mile bike ride, the first one after work in a long time. Glad the days are starting to get long enough for me to do this safely. My legs felt fresh so I did this at a pretty hard pace.
1/30: 2600m swim (400m warm-up, 2000m long in 41:43, then 2x100m cool-down). Weights in the afternoon (Deadlift: 3x5x165, Bench: 3x12x115, Pull-ups: 4 sets, 31 total)
1/31: Rest day. Still resting the ankle from running, and I got home from work too late to bike.
2/01: 2200m swim (400m warm-up, then 9x200m sets). My arms were really sore at the beginning of this.
2/02: 38 mile bike ride, the first two loops with Uri. It was 26 degrees when we started, plus windy. Despite wearing 4 layers (under-armor, long-sleeve shirt, cycling jersey, and then jacket) I was brutally cold, especially my fingers since I wear fingerless riding gloves. But after the first loop my fingers numbed-over and I felt good. Great ride, though I was tired for most of the last loop.
2/03: Rest day, skipped my long run again.
Week 12 Totals:
Swim: 7000m (3 hours, 1 minute)
Bike: 48.05 miles (2 hours, 56 minutes)
Run: None!
Strength: 1 hour, 30 minutes
Total: 7 hours, 27 minutes
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