End of the month

Took a little off my training this week. Trained 6 days, just shorter workouts. Swim 2.8 miles; bike 34 miles; run 10 miles. Each workout this week was fresh, especially the run. Started using pacer for running, twice, it seems to relax me and help me focus. Looking forward to see how that develops. Got the idea from Chi Running.

Summary for January: Swim 13 miles/8:55; Bike 154 miles/14:20; Run 58.5 miles/9:26; Strength training 6:36; total 23 training days.

I'm going to continue at the same pace with small increases each week. A hui hou, see you on the road.

Week summary

Five training days this week. Started out strong for the first few days but then had a unexpected interruption. The crazy thing is that I got up early Thursday expecting to spend the morning in Seattle and then back in the afternoon to train but unfortunately I slipped and fell down part of the stairs in the house. The good news is I just bruised my arm and shoulder. Didn't workout Thursday and had a tough time working out Friday so I ended up resting Saturday and Sunday. Hopefully I'll be a little better this week and be able to complete all of my workouts. No worries though, getting better.

Week summary.
Swim: 4.25 miles 2:30; Bike: 55 miles 5:30; Run: 8.5 miles 2:15; Strength workout 40 min.

Looking forward to this week. A hui hou, see you on the road.

Weekly training

This was a full week at home and I managed 10 workouts. I'm pretty excited about that and I stayed sub-200 for another week (198). Hopefully I'll be able to work some more of that off, I really eat too much I think.

I was reading a post on Ironman.com today and the article mentioned that the average weekly workout is somewhere between 18 to 30 hours: 7 miles swimming, 225 miles on the bike, and 48 miles running. I'm doing pretty good in two of three categories this week. My weakest is still the bike, mostly because I don't like the weather.

Training summary: swim 5 miles 3:05; bike 35 miles 3:30; run 36 miles 4:00; strength training 1:30; total distance for the week 76 miles; total training time 12:05. This next week I'll need at least two more workouts and increase my bike rides substantially. A hui hou, see you on the road.

Getting on track

Not quite a full week at home but I was able to get more routine-like workouts in. Weekly summary: Strength training, 1:40; Swim 1 mile 45 mins.; Bike 30 miles, 2:30; Run 4 miles 1:00. Total distance 35 miles, total time 5:55. for 4 workout days.

Since it is the new year everyone seems to want to come to the gym at the same time I do so it will take awhile to settle in the schedule. This week my goal is to get in 4 double days and 2 singles. A hui hou, see you on the road.

Another sub 200 day!

199. Back on training schedule at home. Wed: C2 row 3600 meters 20 min.; strength training 40 min; 60 meter intervals- 1 mile (20 min); 2 mile run 30 min. Thurs: swim 1 mi. 45 min. Fri: C2 row 3200 meters 17 min; strength training 40 min; 80 meter intervals-1 mile 30 min; bike 60 min 14.5 mi.

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A hui hou, see you on the road.

Update and December summary

Arrived home late Monday night, didn't leave Santa Monica until Sunday. Glad to be back home. Got two more runs in before leaving: Wednesday Dec. 29 Palm Desert Chaparral loop 4 times 8+ miles in 2:15; then Saturday Jan.1 had to start out the new year right, Margarita-Ocean-San Vincente-Bundy-Montana-25th for about 7 miles in 1:50. I've been using a HR monitor and try to stay in the 120 130 range for base training. Santa Monica is a great area to run. I can see the ocean and there are all kinds of interesting sights along the way. I had to be in southern California because on my last run down the San Vincente median I heard the sound of a foreign sports car and sure enough, coming up from behind (only in California) a silver Ferrari with a bike rack and a townie bike. Too funny!

Before I forget while in SM I went to Triathlonlab a few times and highly recommend them; they (Carly) were very helpful and fun to visit with. It is a great tri focused shop on Pico and if you are in the area they are awesome. Visit there or check out their site http://www.triathlonlab.com/.

December summary:
Swim 7.5 mi 4:30
Bike 71 mi 5:45
Run 60 mi 12:00
Total 138.5 mi 22:15

I should be training again in a day or two. Of course it is raining in Washington so I will have to adjust, miss the sunshine, and do what I can. A hui hou, see you on the road.