Monday, November 30, 2009

Summary, November

Quick summary of the last few training sessions:
Turkey day, 50 min. run, 3.25 miles. Friday 50 min swim, 1.2 miles. Saturday, 2 hour bike, 28 miles. Sunday, run 2:05 for 7.5 miles. Monday (today) bike 55 mins. 14.5 miles.

November summary:
Swim: 9:30 16.25 miles; Bike 17:30 154 miles; Run 12:00 50 miles
All represent increased time and mileage.

December will present several roadblocks. I expect to be on the road in California sometime in the next week or two and probably won't be able to renew regular training until January. Each day that I can I will get in as much as I can then hope to renew a more consistent program in January.
Finally, I have been struck by the cold bug this week so I guess I can complain about that. A hui hou, see you on the road.

Wednesday, November 25, 2009

Bike workout

Thought I would have more time today but had too many errands. Managed to get the bike workout in though. Two hours, 25 miles, worked on intervals during the second hour. Tomorrow is Turkey Day; I'll try to work in a run in the morning. A hui hou, see you on the road.

Tuesday, November 24, 2009

Starting a new week

My goal this week is to increase the workload. Now that I think about it, maybe Thanksgiving week may not be the best week to do that, we'll see. I do have a couple of observations as I continue to train. First, if I miss a scheduled training day I am unhappy. On non-training days I miss the training even though the rest is needed. There is a significant change. I even anticipate potential roadblocks to scheduled training, like travel, and how I have to adjust my schedule. That is definitely a new mind set going on. The second important observation is that I am increasing my ability to do work. I'm slow but moving more and more often. Is this becoming an obsession?

Monday training: 30 min. weight training; 35 min. 1 mile swim; 50 min. 3 mile run.
Tuesday training: swim 90 min. 2.75 miles.

Tomorrow Bike and Run. A hui hou, see you on the road.

Sunday, November 22, 2009

End of week summary

It's Sunday, semi-raining today, definitely gray out. Had a nice visit with friends from Finland on Skype after church. Then a late breakfast. I had a long ride yesterday so I wanted to rest today. After breakfast and coffee I decided it was time to write up the summary of training for the week. Relaxing this afternoon, sitting in front of the fireplace I am watching "Turner and Hooch" one of my favorite animal detective movies. Hooch is a Dogue de Bordeaux, one of the coolest movie dogs ever. Also a major drooler.

Friday I went down to SpeedReedy bike shop in Seattle for my fitting on the Cervelo I bought in September. Brooke made some adjustments, the mechanic checked out the overall condition, and I was in business. SpeedyReedy has been the best with technical help, friendly beyond expectations, and encouraging; a great business. Bike fit is much better and I am looking forward to the next sessions on the bike. Because of the inherent wetness of the Northwest I will most likely be indoors most of the time but hopefully I will get outside sometime each week.

Recent training: Thursday 2 hour jog, 7 miles. Friday 1:20 swim, about 2.25 miles. Saturday was a big combo day: 15 min. 2300 m row on the C2 rower and some dumbell lifts for shoulders to balance out the work from swimming, then 3 hours on the stationary bike for 44 miles, followed by a short 15 min. 1 mile on the treadmill to work on the bike to run transition.

Summary for the week: swim 5 miles, bike 87 miles, run 12 miles; total training time of 12:30. I feel that my ability to do work is improving. I am not going a lot faster, but I am able to work longer. This is good. Tomorrow I will lift and then hit the pool. A hui hou, see you on the road.

Wednesday, November 18, 2009

Swimming

Nice and easy rest day after the long workout yesterday. 45 minutes in the pool, about 1.25 miles. Long run tomorrow. A hui hou, see you on the road.

Tuesday, November 17, 2009

Tough Double

Got a little break in the crazy Northwest marine weather; wind gusts to 50 mph last night, heavy rains, then sun breaks in the morning. Still cold and miserable, windy, temps right around 50 (10 c.) so I had to stay indoors. By afternoon the rain and wind and now thunderstorms started rolling in, more of the same tomorrow.

Training two events bike and run.
Stationary bike, 2 hours, 24 miles.
Treadmill run, 1 hour, 4 miles.

I'm in the pool Wednesday. A hui hou, see you on the road.

Monday, November 16, 2009

Last 3 Workouts

Thursday: run 60 mins.; bike 90 mins.
Friday: run 60 mins.
Total for last week: 8:45, swim 2.9 mi.; bike 55 mi.; run 11 mi.

Today: swim 60 mins. 1 mi.; bike 90 mins. 20 mi.
Should have about 10-12 hours this week if I hit every day.
Big rain storm today, high winds, cold and wet.
On deck for tomorrow bike and run.
A hui hou; see you on the road.

Wednesday, November 11, 2009

Double your pleasure

Double workout today: run, treadmill 3.25 miles 50 mins.; swim 1 mile 60 mins. Tomorrow, bike and run combination. I could use a massage. Stayed indoors. Climate was cold and damp. A hui hou, see you on the road.

Tuesday, November 10, 2009

Don't drive in Monroe during rush

Oh my gosh, don't under any circumstances drive in Monroe at 5 in the afternoon in the rain with all the crazed drivers who somehow think that the road belongs only to them and rules of safety don't apply to them. I thought I was going to die, seriously, okay maybe not but those people that were driving around me: you are horrible drivers.

Training update for Monday and Tuesday.
Monday: Swim 40 mins. .85 miles.
Tuesday: Swim 45 mins., 1 mile; stationary bike 120 mins. 35 miles.

Wednesday swim and run. A hui hou, see you on the road.

Sunday, November 8, 2009

Sunday afternoon ride

Typical November day, got a break in the weather so it was dry today but cold. Finally after an uneventful first half in the Sounders game, I got geared up about 1pm for my scheduled ride. Here's the thing, it was 49 degrees but felt like 45 maybe. I went with long tights, bike shorts, t shirt, fleece top and nylon vest (always the vest, it is bright yellow and I feel more visible), gloves, helmet. Seemed adequate though I think if it is like that again I might get a warmer layer for the legs. Funny thing is that it was cold enough that my bike frame (aluminum) squeaked all the way.

The critical info: I rode for 1:40, about 24 miles. Seat is good, engine needs more work. Tomorrow in the pool. A hui hou, see you on the road.

Friday, November 6, 2009

It's raining, I'm training

Indoor brick today. Started off with a 30 min. swim, 1 mile; followed with 45 min. bike 11 miles. Taking tomorrow off. Long bike planned for Sunday. Hope the weather clears.

A hui hou, see you on the road.

Thursday, November 5, 2009

The weather has changed

As beautiful as it was yesterday, today is the opposite; from 60s to 50s and probably 40s with snow in the mountains by Saturday. I do miss the sunshine.

Doc cleared me to go, his words: if it hurts don't do it, otherwise just go easy as you increase the workout load.

Training today: run 90 mins. 6 miles. I was every tired at the end of the run today. But I'm thinking that my energy and effort levels are just going to go up and down from time to time. Eventually I expect the overall product to increase.

Tomorrow swim and bike. A hui hou, see you on the road.

Wednesday, November 4, 2009

Fall in the Northwest

Today, Nov. 4 was an amazing day, air temp 63; spent the afternoon with the Fall ritual of raking leaves in shirt sleeves, beautiful. Tomorrow the weather will change and then typical November rain or drizzle, grey and wet, maybe some sun breaks but probably not. Today though, what a beautiful day.

It's been two weeks since my surgery and tomorrow I go back to the doc for a checkup. Looking forward to that.

Training this week. Monday: Swim 40 min. 1 mi.; run 45 min. 3.25 mi. Tuesday: Bike 60 min. 15 mi.; run 45 min. 3 mi. Wednesday: Swim 30 min. 15 x 50 (.42 mi).

Tomorrow scheduled long run. A hui hou, See you on the road.

Sunday, November 1, 2009

Slow start; 3 month summary

I've been at this since August. I have not been able to train every day which is good because I have to be conscious of potential injury. I do believe that I am improving gradually. At this point I can summarize mileage for each month, Aug. 136.5, Sep. 191.25, and Oct. 154.75. What I learned at the Dawg Dash 10K is that I can go the distance in an event but I really need to step up my pace.

Because of family events and other commitments it is difficult to maintain a consistent schedule. The most difficult event to work in is the bike outdoors and then availability of swim time. Living in the northwest, outdoor events for the next few months will most always be cold and/or wet; and the YMCA pool varies in availability. I don't have the funds to purchase an indoor trainer so I rely on the spin bikes at the Y.

I am still using the beginner workout as a guide for my training (http://www.beginnertriathlete.com/) with adjustments for my age and physical ability. Watched the NYC Marathon today; it is inspiring and daunting. I just always have to remind myself who I am and why I am doing this: for personal improvement and enjoyment.

A hui hou, see you on the road.