Not AWOL just busy

Missed my summary post over the weekend; apologies to anyone who missed me. Actually it has been a busy two weeks, doing a little rearranging in the house, cleaning and painting as well as keeping up my training. I have been training consistently 5 to 6 days a week and some days twice. Improvement is incremental, small steps, and still my nemesis is the bike. My local YMCA has a community tri group (Facebook: Monroe WA tri club) and it is good to have that support. Every day I see a familiar face and it encourages me to keep at it. The weather has been encouraging, allowing for a few more chances to get outside, still on the cold side but dry.

Summary for last week: Swim 2.25 mi. 2:05; Bike 32.5 mi. 2:30; Run 5.25 mi. 1:20; Cardio 11.5 mi. 2:40; Strength/stretch 3:20; Total distance 46.5; Total time 12:00.

With my increase in training sessions I have to make sure I get plenty of sleep and have been keeping fairly consistent with my nutrition: lean meats, vegs, fruits, then carbs. Not much in the way of energy drinks or recovery drinks with sugars. My weight is gradually bit by bit moving toward my goal. Supplements include Advocare BioTools, low carb recovery drinks, no gels or bars.

Almost through this week; strength training, core workout, and long bike tomorrow. A hui hou, see you on the road.

Happy Valentines Day

Nice workout week. Some sessions outdoors, 2 bike rides, cold but dry. Overall pretty happy just continuing to build my base. I vary my workout, keep adding small details and continue to work on my fitness and weight. Just started with some core work on strength days and some plyometrics. Right now my schedule alternates between swim/run days with bike/weight/core/plyo days. Also I generally break it down to 2 workout sessions daily if I can. Using Avocare Biotools and seem to be doing fine with recovery although I'm usually sore by midweek and feel it looking forward to a rest day on the weekend.

Week summary: swim 2 mi 2:00; bike 45 mi 3:15; run 10.5 mi 2:30; strength 2:30; total 57.5 mi 10:45.

More to come, if you can break away from the Winter Olympics, go U.S.A., A Hui Hou, see you on the road.

February, it's starting to warm up

Days are getting longer, a little warmer, almost 60's like today. This week numbers of people walking, running and cyclists on the Centennial Trail have increased two-fold. It's good to get outside. I've done all my workouts but I'm experiencing some low back pain and general soreness. I think it is related to my previous fall down the stairs two weeks ago. Hopefully I'll be getting better soon.

I have been modeling my workouts based on the Matt Fitzgerald training guide from Triathlete magazine. It is very clearly laid out with goals and workouts. I'm working on the level 1 full triathlon workout, now in week three.

Summary for the last week: Swim 5 miles, 4:00; Bike 32 miles 2:45; Run 16.75 miles 4:25; Strength training 2:10. Total miles 48.75 and time 11:20.

I feel that I could be doing more. I think that I need to up my cycling significantly. Perhaps as the days get better and warmer, I'll get more opportunities to up the mileage. I'm using several Advocare supplements and can give more information on those if you're interested. Still at it since August so A Hui Hou, and I'll see you on the road.

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.