The Season Begins

12/4 Pilates
12/5 3 mile run
12/6 Pilates
12/7 Pilates, 45min spin

In K.C.

WORKOUTS

• 5/8 3 mile run
  
• 5/9 day off (hamstring)
  
• 5/10 day off (hamstring)
  
• 5/11 350 warm-up, 1650 freestyle, 350 cool-down
  
• 5/12 72 mile bike
• 5/13 day off (recovery)
• 5/14 46 mile bike
• 5/15 Swim: 350 warm-up, 250 w/Techpaddles, 7 x 100 freestyle, 7 x 50 sprint, 100 w/kickboard, 350 cool-down; 24 mile spin w/8 x 90sec "hills", 3min recoveries
• 5/16 3 mile run w/6 x 1min hills, 2min recoveries
• 5/17 day off (recovery)
• 5/18 46 mile bike
• 5/19 Swim: 350 warm-up, 250 w/Techpaddles, 6 x 200 Fartleks, 6 x 50 sprint, 100 w/kickboard, 150 w/pull buoy, 350 cool-down
• 5/20 Brick: 22 mile bike, 3 mile run
• 5/21 day off (Mandy sick)
• 5/22 7.5 mile run
• 5/23 day off (wedding in K.C.)
• 5/24 day off (sick)
• 5/25 day off (sick)
• 5/26 Swim: 350 warm-up, 250 w/Techpaddles, 6 x 200 freestyle, 9 x 50 sprint, 50 w/kickboard, 350 cool-down; 4 mile run
• 5/27 day off
• 5/28 3 mile run w/8 x 1min hills, 2min recoveries
  

The Rockman Route and Swedish Pancakes

Zack and I rode the route for the Rockman Triathlon yesterday. It's a 1/2 Ironman distance triathlon, so the ride was 56 miles long. The weather forecast was a 40-60% chance of thunderstorms, but we decided to brave it. Fortunately all we encountered were some light sprinkles and a modest wind. The ride was fun and went well, though the last 15 or so miles were kind of rough. This was my longest ride of the year so far.

As a reward, afterward, we went to the Stockholm Inn for Swedish pancakes, which are delicious to begin with, but even better after a hard workout. The Stockholm is the best place for breakfast in Rockford, hands down.



Today I got in a quick run, then hit the pool for a light swim. Both went well, though it's time for me to start getting serious about running again. Having decided not to do the Rockford Marathon, I've been slacking on my running, focusing more on the swim and the bike.

WORKOUTS

• 5/6 56 mile bike
  
• 5/7 4 mile run, Swim: 350 warm-up, 250 w/Techpaddles, 8 x 100 freestyle, 5 x 50 sprint freestyle, 50 kickboard, 100 w/pull buoy, 100 w/Techpaddles, 100 cool-down
  

Peanut Butter Duathlon

What a difference a year and a road bike make! The Peanut Butter Duathlon was this past Saturday, and unlike last year (and, according to the race director, virtually every year they've done the event) the weather was great. The sun was out, the temperature was warm enough to wear short sleeves... couldn't ask for better.

My race went very well. Last year I was still very new to the biking leg of triathlon. I was riding my hybrid, as I didn't own my road bike yet, and was more focused on running in preparation for the Rockford Marathon than getting into bike shape. So this year I was bound to improve, which I did. While my run times were fractionally slower, my bike leg was much faster, leading to an overall improvement of nearly eight minutes!

The official results are posted here.

The first two mile run went well. I started out very fast, running the first mile in six minutes, which is the fastest mile I've run this year. The trails were a bit muddy in parts, and marshy towards the end, but a significant improvement over the conditions last year, so I can't complain. My second mile was a bit slower after the fast start, but I was in a good overall position heading into the bike.

Despite practicing transitions with Zack a few days prior, my first transition was pretty mediocre compared to the competition. I'm not sure where my issues lie, as I felt as though I was hurrying, and I didn't have any major miscues. I guess I just need a stronger sense of urgency or something.

As expected, the bike was an entirely different experience than in 2008. As I said, my run times were similar to last year, so I was starting from about the same position in the pack. Unlike last year, however, I was only passed by a handful of riders, at most... as compared to dozens of riders last year. I even got to pass some people... people on road bikes, too... not just girls on mountain bikes, who were the only people I was fast enough to pass last year. A nice change! I felt like I got stronger as the ride went on, and was getting out of the saddle on the third lap, which was very effective, though not something I am used to doing. Overall a great ride.

My second transition was as mediocre as the first, though my lag in comparison to the other racers was a little more understandable here. Fatigued, I struggled to get my helmet unclasped and removed, and dropped my sunglasses off to the side where I was afraid someone would step on them, which cost me a few precious seconds. The big delay, however, is that I still don't have lace locks for my running shoes. Thus, I am forced to spend precious seconds tying my shoes while other racers are already on their way. Lace locks will definitely be my next triathlon-related purchase.

The second two mile run was brutal and fairly uneventful. I passed a couple relay team members on the way out of transition, then ran by myself for pretty much the entire two miles. I passed one older gentleman with about half a mile to go, and was passed around the same time by the guy who ended up beating me by about nine seconds. The run was a lot more difficult than I remembered it being last year, probably because I was able to go a lot harder on the bike, being on a road bike rather than my hybrid.

I'm very excited about the result, and am re-energized toward my training. It's nice to compete to remind yourself why you're working out so much. The race was very well run by Ian Linnaberry, and I'm glad I participated.

WORKOUTS

• 4/28 Swim: 350 warm-up, 250 w/Techpaddles, 11 x 100 freestyle, 7 x 50 sprint, 100 kickboard, 350 cool-down; 23 mile spin w/12 x 1 min hills
• 4/29 21 mile spin
  
• 4/30 Swim: 350 warm-up, 250 w/Techpaddles, 6 x 200 Fartleks, 12 x 25 sprint, 100 cool-down
• 5/1 day off (recovery)
• 5/2 Peanut Butter Duathlon
• 5/3 Swim: 250 warm-up, 100 w/Techpaddles, 2000 freestyle, 350 cool-down; 40 mile spin
• 5/4 day off (recovery)
• 5/5 3 mile Fartlek run
  

2009 OSF Heritage Run 10K

I ran in the Heritage Run 10K in downtown Rockford on Sunday, my first race of the year. It was nice to get that first race out of the way, and to remind my body what the all-out effort of a race feels like. Training for such a long period of time without racing, I've started to wonder whether all of the effort is paying off. On Sunday I found out the answer is 'yes'.

I did not pre-register for the race, and with it raining in the morning, I wasn't sure if I would compete. When the rain let up, and the temperature got up into the high 50's, however, I decided to do it. The 1 pm start time could not have worked out better. I ran, finished, caught my breath, had a Powerade and piece of bread, and when the sky suddenly darkened ominously, I walked to my car. About ten steps before getting in, there was a big gust of wind and the rain started pouring. Couldn't have been better timed... for me. Those who were still on the course after about 55 minutes unfortunately had to finish in a hard rain.

I was very happy with my result. I've done virtually no speed work this year, focusing my run energy on my weekly long runs, rather than the shorter ones during the week, and because of this, these were probably six of the fastest miles I've run all year... all in a row. I finished in 43:44, around 45 seconds slower than last year, but without anyone pushing me like last year, I was excited about achieving that time. The best part is... I've never felt better after a 10K, and this is one of my fastest ever (not counting High School). The top five finishers in each age group medaled, and I snuck in a fifth place finish. Sucks being 30... if I were still in the 25-29 division (or the 35-39, for that matter), I would have finished second. That's the breaks though. Overall, a great race, and a great shot of confidence as I continue training.

Today Zack and I ran a laid-back 3 miles, though on a hilly course, and then practiced transitions in preparation for the Peanut Butter Duathlon this Saturday. We started in our running shoes, ran and changed into our bike shoes and helmets, mounted, rode a quick tiny loop, dismounted, changed back into our running shoes, repeat, repeat... It was fun, as we got a little competitive, and we figured out a few little time-savers that we would never have thought of without physically trying them. I'm excited to do the duathlon now simply to try out my new transition skills.

Tonight I swam the first time trial of my training regimen... 1650 yards. I'm not sure why the author chose that distance, but that's what the plan called for, so that's what I did. It was a great, solid swim. I finally have some quantitative evidence that I'm much farther along swimming-wise in my training than last year. I checked my split every 400 yards, and I maintained a pace faster than my swim times in both the Freeport and Rockton triathlons last year. So basically I swam 400 yards four times in a row, each time faster than I could sprint it one time last year. And... I had a lot left in the tank. I pushed hard, but was conservative. As I get more practice at racing in the pool, I'll learn to know my limits better, and will be able to attack them more aggressively.

Very exciting couple of days.

4/26 6.2 mile run (2009 OSF Heritage Run 10K Results)
4/27 3 mile run, transition practice with Zack, Swim: 100 warm-up, 100 w/pull buoy, 100 w/Techpaddles, 1650 time trial, 300 cool-down

Out of Town, In a Rut, Back on Track

So much to catch up on... I won't even try.

Basically, the weather has finally turned, and I've been able to bike outside... which is wonderful! I've been swimming a ton, which is going great, though during the past week I got into a little rut, and basically all I did was swim, which is not so great. But I'm out of it now, and things are back on track.

WORKOUTS

• 4/9 Swim: 350 warm-up, 250 w/Techpaddles, 7 x 100 freestyle, 350 cool-down
• 4/10 6 mile run, 16 mile bike
  
• 4/11 30 mile bike
  
• 4/12 Brick: 16 mile bike, 4 mile run
  
• 4/13 day off (Mandy's birthday)
  
• 4/14 14 mile run
• 4/15 Swim: 300 warm-up, 1200 freestyle, 300 cool-down; 20? mile bike
• 4/16 Swim: 350 warm-up, 250 w/Techpaddles, 10 x 100 freestyle, 5 x 50 sprint freestyle, 50 frontkicking (arms out front), 50 frontkicking (arms at sides), 50 kickboard, 350 cool-down; 3 mile run
• 4/17 Brick: 16 mile bike, 1 mile run... (shortened because Watson escaped, had to go find him and ran out of time before work)
• 4/18 day off (recovery)
• 4/19 Swim: 350 warm-up, 250 w/Techpaddles, 4 x 200 Fartleks, 10 x 25 sprint freestyle, 50 kickboard, 50 cool-down; 21 mile spin
• 4/20 day off
• 4/21 Swim: 150 warm-up, 200 w/Techpaddles, 1800 freestyle, 100 cool-down
• 4/22 36 mile bike w/3 x Rock Cut loop sprint
  
• 4/23 day off
  
• 4/24 Swim: 350 warm-up, 250 w/Techpaddles, 11 x 100 freestyle, 6 x 50 sprint freestyle, 50 frontkicking (arms out front), 50 frontkicking (arms at sides), 150 kickboard, 350 cool-down
  
• 4/25 Swim:150 warm-up, 250w/Techpaddles, 5 x 200 Fartleks, 10 x 25 sprint freestyle, 50 cool-down
  

In the Groove

Swim and spin both felt pretty good today. My left hamstring didn't hurt at all, though it has this lingering, noticeable presence there, unlike any of my other muscles. Will try to take it somewhat easy on my runs this week.

I am gaining confidence back in my swimming. I'm still not all that fast, but my stamina feels like it's back. The total distance of the workout today was just about the half-ironman distance, and it wasn't all that taxing. I didn't push the pace or anything, but I tried to go a bit above a relaxed effort, and it felt good. It helped that there were some younger people in the pool today, rather than the typical geriatric pool-walkers. Having someone faster than you swimming nearby is a great booster, almost like a challenge they don't know they're making. Someday hopefully I'll be the fast one in the pool. For now, though, just gotta keep practicing.

WORKOUT

• 4/8 Swim: 350 warm-up, 1500 freestyle, 350 cool-down; 22 mile spin
  

Long Night

Have I mentioned how much I'd rather be riding my road bike than my spin bike? Well, I would. Getting on the spin bike at one in the morning after a ten hour shift, knowing I'll be riding it for two and a half hours is daunting. Even watching a movie while riding doesn't help all that much. I made it through a movie and two episodes of Arrested Development, and climbed off the bike at 3:30 am. I at least can say it felt good to be finished.

Not surprisingly, I overslept the next morning for what was slated to be my long run of 13 miles. Having to be back at work at 2 pm, I rolled straight out of bed and into my running clothes, hit the road and squeezed in nine miles before the clock forced me to get home and shower for work.

Having survived a back to back long bike and long run, I made it to my day off (today), and proceeded to sleep in until one in the afternoon. It was great! Sleeping is one thing that I don't have problems with anymore. Ironman training is the world's greatest sleep aid.

WORKOUT

• 4/5 5 mile run (outside), 40 mile spin
• 4/6 9 mile run (outside)
  
• 4/7 day off (recovery)
  

Shredded

My legs were still feeling pretty shredded after the recovery day, so I ended up taking two days. Made up for the two missed workouts the next day however, and did three workouts. Probably not a great idea, but wanted to stick with the plan.

My tender left hamstring wasn't noticeable during the run, but when I got into the pool, it made its presence known. As a result, I ended up doing the warm-up, pull sets, and cool-down with a pull buoy, minimizing the use of my legs. I kicked during the main set of intervals, and then tried a couple laps of kick drills, but it was still a bit sore, so I decided it best to back off. My ride that night was a bit on the slow side, but I got it done.

The turn-around of biking at 1 am and then at 10am the next morning during the brick workout was kind of rough psychologically. As much as I like my spin bike, I also hate it. It's just nowhere near as enjoyable as riding outdoors. I watched some episodes of Arrested Development, my favorite sitcom of all time, and spinning while watching the episodes almost made me not like them. (But I still do.) The run half of the brick was fairly fast. As much as I prefer running outdoors, I value the treadmill in that it keeps you at a consistent pace, and when I'm walking what feels like a tight rope, with regards to not getting injured, its nice to have something keeping me at a safe, sustainable pace. The run outdoors felt good, though, and despite the fast pace, my hamstring felt fine.

The swim this morning went very well. Completed all components of the workout as planned. My arms felt good. The bicep tweak appears to be gone, just a little soreness. And no problems kicking... other than that kicking is exhausting! It's amazing to me how Mandy will kick for a thousand yards during an average workout, and I struggle to complete the prescribed 250! O to be a swimmer. I like swimming a lot, it would just be more fun if I were faster. I'll get there though. Finished the chore of the spin bike tonight too. Just a foundation ride. Uneventful and boring.

The week as a whole going well so far. (Knock on wood.)

WORKOUTS

• 3/31 day off (recovery)
  
• 4/1 day off (recovery)
  
• 4/2 5 mile run; Swim: 350 warm-up w/pull buoy, 250 w/Techpaddles and pull buoy, 9 x 100 freestyle, 25 frontkicking (hands out front), 25 frontkicking (hands at sides), 350 cool-down w/pull buoy; 24 mile spin w/9 x 20sec power intervals
• 4/3 Brick: 16 mile spin, 5 mile run (outside)
  
• 4/4 Swim: 350 warm-up, 250 w/Techpaddles, 6 x 150 Fartleks, 50 frontkicking (hands out front), 50 frontkicking (hands at sides), 150 kickboard, 350 cool-down; 21 mile spin
  

It's 18 in My Book

Today the plan was to run 18 miles. A very long run after the week of workouts I've had, but it is what my Hal Higdon marathon training plan called for. So with a recovery day tomorrow in sight, only one workout away, I was ready to do it.

This morning, however, I woke up to a phone call from work. They needed coverage for a sick call, so I agreed to work a four-hour shift, thinking I would still have plenty of time for a long afternoon run.

As the day went on, however, and a freakish, record-setting number of pharmacists called in sick, I was talked in to working eight hours, instead of just four.

So when I got home it was already 6pm. The sun was fairly low in the sky, and the weather was cooling off, but I put on my running gear and got out the door by 6:30pm. Due to some flooding, the 13 mile out and back that Zack and I have established got cut a bit short (~12 miles). When I got back to my house I tried not to look at it as I ran by, not wanting to be tempted to quit. My lungs felt great still, but my legs and knees were in a world of hurt. After stopping for a minute to stretch after I passed the house, in darkness now, the sun having set a half hour prior and the temperature dropping, I made my way to the gym and back (~4 miles), did a mile loop and, worried about my left hamstring, that had been bugging me for about the last 5 miles or so, I called it a day.

So did I technically run 18 miles? No. But I'm counting the eight-hour shift I worked just prior to the run as the 18th mile.

So 12 + 4 + 1 + "1" = 18 miles.

At least in my book.

WORKOUT

• 3/30 18 mile run
  

Things are Never as Bad as They Seem

Mandy really wanted to swim today, so I agreed to go with her and see how it went. I brought a change of running clothes along in case the twinge in my arm was something worse than I thought. I did a slow warm-up, then a relaxed long main set, and... no problems. My shoulders and arms are definitely feeling some fatigue, but without pushing too hard, like during the speed portions of the Fartleks, the twinge didn't happen. Won't need to swim again for a few days, so my arms can have some much needed recovery time.

While I was familiar with the type of workout in relation to running, swimming Fartleks are new to me. A Fartlek workout involves changing your pace faster and slower at predetermined intervals during a run or swim (or bike, for that matter). There are two different types of Fartlek workouts I will be doing.

For the first type, during each interval I will swim a certain distance at a moderate pace, then switch to a fast pace, then back to a moderate pace, then finish at a fast pace. For example: 50 yards at a moderate pace, 25 yards at a fast pace, 50 yards at a moderate pace, 25 yards at a fast pace.

In the second type, I will gradually increase my pace over a certain distance until I near my maximum speed, then slowly decrease back to the moderate starting pace, repeat, repeat. For example: 50 yards building speed, 25 yards slowing, 50 yards building speed, 25 yards slowing.

I don't have a lot of gears yet when I swim, so to try and exaggerate the differences in pace, I think I was pushing too hard at my "maximum" speed during yesterday's workout, which may have been the reason for the twinge I felt in my bicep.

Now I know, and the learning process continues.

WORKOUT

• 3/29 Swim: 250 warm-up, 1500 freestyle, 250 cool-down; 17 mile spin
  

Why I Will Never Miss a Workout Again

I am very close to being caught up. One more extra workout, either tomorrow or the next day, and I'm there.

It's too much though.

I was supposed to do six Fartleks, rather than just five, but felt a twinge in my left bicep. It recurred, then hit once fairly strongly and I stopped the fifth interval short by about 50 yards. Only did a 50 yard cool-down. Hopefully it's nothing more than just a mild strain. I think I stopped before anything serious happened, and it should be fine, but I probably won't test it again until after a few days rest.

With running being what I consider to be my strongest discipline, I can handle (knock on wood!) the extra mileage there. With swimming, however, I need to be careful not to push it too hard too early. I definitely feel my form has improved a lot, and I'm definitely more efficient. Now it's a matter of building the muscles to allow myself to maintain that form over longer distances and at faster speeds.

If anything, this week will make future weeks not seem so difficult!

WORKOUT

• 3/29 7 mile run; Swim: 350 warm-up, 250 w/Techpaddles, 5 x 150 Fartleks, 50 frontkicking (arms out front), 50 frontkicking (arms at sides), 150 kickboard, 50 cool-down; 21 mile spin
  

One Week in the Books, and Only a Bit of Chafing to Show for It

My new workout program is in full swing, and seems to be monopolizing my blogging time. So... time to catch up. Again.

Ironman season began officially for me on 3/18, and the first week went very well. I completed all of the workouts, except for the swim on the last day, 3/23. Why? For one thing, in place of the running workouts prescribed by the program, I am substituting the Hal Higdon marathon training program (in preparation for the Rockford Marathon), so am running higher mileage than what the plan would have me doing. After 17 miles of running on day six of that first week, I'm not sure I had a swim left in me that evening. However, being that it was my "on" week at work, I didn't really have a choice in the matter. There are no pools open at 0030 when I get off of work at night. At least to my knowledge. I am planning to add the missed swim workouts from my "on" weeks to my "off" week regimen, but didn't make this easy for myself going in to week two.

After starting week two off by completing the missed swim, I went to the local Pub Quiz, did some drinking and really was in no condition to get a spin in afterwards. So that was one missed workout. The next day I wasn't feeling the greatest either, and ended up taking another full day off. So make that three missed workouts.

As you can see, I have dug myself a hole in, this, week two. I am trying to climb back out of it, though... did three workouts today! However, I'm not sure if this is even a good idea. I should probably let the missed workouts go, not open myself up to injuries of over-exertion, but I hate missing workouts this early in the program, especially when these were primarily due to laziness. It will be an uphill battle, but if my body can take it, I plan to make up for the three missed workouts.

On the upside, I learned a good lesson in week one: if you can't find your bike shorts before going for a long ride... look harder! Faced with a late night long ride (on my spin bike), and unable to find a pair of bike shorts, I decided to just wear a pair of cotton boxers. Bad idea. I made it through the mind-numbing 2.5 hours of spinning, but the next day my butt was on fire! Chafing like I've never experienced before. Ever. It has gotten better quickly, but... lesson learned.

Tonight I feel like I've got a couple tweaked muscles, but I'll see how they feel in the morning, and if possible, will go for another three-fer.

WORKOUTS

• 3/15 9 mile run
  
• 3/16 26 mile bike
• 3/17 day off (recovery)
• 3/18 Swim: 350 warm-up, 250 w/Techpaddles, 7 x 100 freestyle, 50 frontkicking (arms at sides), 50 frontkicking (arms out front), 150 kickboard, 350 cool-down; 25 mile spin w/7 x 20sec power intervals
• 3/19 8 mile run, 2 x 20 second strides
• 3/20 Brick: 18 mile spin, 4 mile run
• 3/21 Swim: 350 warm-up, 250 w/Techpaddles, 5 x 150 Fartleks, 50 frontkicking (arms out front), 50 frontkicking (arms at sides), 150 kickboard, 350 cool-down; 40 mile spin
• 3/22 4 mile run, 18 mile spin
• 3/23 17 mile run
• 3/24 day off (recovery)
• 3/25 Swim: 250 warm-up, 1500 freestyle, 250 cool-down
• 3/26 day off (lazy)
• 3/27 24 mile spin, 5 mile run, Swim: 250 warm-up, 250 w/Techpaddles, 5 x 100 freestyle, 50 frontkicking (arms out front), 50 frontkicking (arms at sides), 100 freestyle w/pull buoy, 100 cool-down
  

Time to Get it "On" (Almost)

Great swim today. Took a break from the drills and sets and got in my best longer swim of the season. Went 1500 yards fairly comfortably. Pretty worn out afterwards, but it is a much better feeling than being worn out after a run. With running, you're not only fatigued, but your knees and feet feel pounded on too. After a brief nap, I feel great.

The "on" season is about to officially begin for me. I sat down with a calendar last night and made a rough outline of my training plan. It is a 24 week plan I will be following, and because I will be gone for two weeks late in the summer, I will start 26 weeks before the main event, Ironman Wisconsin.

This 26 week training period will begin... Monday! No more skipping workouts on the basis that it's the off-season. Time to get serious.

My training, if I can stick to it, will be much more aggressive than last year. Having a little better grasp of the fundamentals of each discipline, I feel better prepared to focus on speed. The fear of being able to simply finish is gone. Rather than training to ensure that I am able to swim 2.4 miles, I will focus more on how quickly I can swim 2.4 miles (and there is a lot of room for improvement!). The same goes for 112 miles on the bike.

This will mean many days with two workouts. A stronger focus on drills and speed sets for the swim, and the inclusion of interval work on the bike.

Will my body be able to handle this? I think so. If not, it's always best to set your goals high. I'm at such a better starting point than last year that I know if I miss some workouts, it won't be the end of the world.

The swim is still my weakest event (though also the one with the most room for improvement!), but the bike is the most intimidating to me. This is not a change from last year... which is strange for the following reason.

Going into Louisville, I had convinced myself that if I could just get through the bike, the run would be no problem. Running is my strongest leg, and I'd done a marathon before. Everyone I talked to, however, said the run was far and away the hardest part. And... they were right. The bike is long and grueling, but the run was just an incredible mental challenge. I remember having changed my opinion after the race, that the run was the worst of it, beyond a doubt. So it's strange that, here I am, again, harboring a foolish confidence toward the run, and a nagging fear of the bike.

Wisconsin is six months away though, and I'm sure my thoughts on the matter will change a thousand times between now and then.

Time to get after it.

WORKOUT

• 3/14 Swim: 100 warm-up, 150 w/Techpaddles, 1500 freestyle, 150 w/Techpaddles, 100 cool-down
  

Cats(ing)up... Ketching Up... Terrible Joke Either Way

Getting lazy with the blog. Highlights of the past 10 days:

The seven mile run last Wednesday was the most difficult run I've had this season. The strange thing is that it was also one of the slowest. Just wasn't feeling it. My mile pace had slowed by over 30 seconds by the end, and I'd retreated from an incline of one to zero. Felt like stopping after four, then five, then six miles, but each time convinced myself to keep going and finish. Probably helped my mental toughness more than my physical fitness, but kept me on schedule with the Hal Higdon marathon training regimen I've been following.

I've begrudgingly gotten on the spin bike twice during the ten day span. Just can't get over this mental block. I think once it warms up, and the basement goes from being an ice box to refreshingly cool, I'll be more inspired to go downstairs and use it. Of course, by then I'll probably want to be riding outside anyway. Oh well. Every workout I get in is more than I did on the bike last winter, so I can't be too discouraged. I've started using the I-Pod while I spin, too, which for some reason is more entertaining to me than watching a movie. I'll get myself motivated yet!

Only swam once, but am going to start swimming at least twice a week, no exceptions. I'm finally starting to gain a little speed, so I'm excited to keep at it. I'm also becoming more adept at using the Techpaddles, which hopefully, and in theory, should mean my form is getting better. Just have to keep at it.

Zack and I had a great 15 mile run this past Monday. A portion of the path had flooded, so we were forced to make up our own route through some side streets for awhile. Not a problem, however, as Zack has a power meter that is also able to record distance. No matter where we run, we know how far we've gone. A nice luxury to have. I was tired of my four or five loops from last year that I would repeat in various combinations to achieve my prescribed run distances. This change of scenery is great.

Missed a run workout this week. I've been pushing the pace a little more on my smaller runs, trying to build some speed. It's there if I want it, but the miles are, obviously, a lot harder when I do so. I'm finding it is a lot easier to get yourself back to the gym for a nice, moderate effort jog than for a punishing, pace-pushing lactate fest. But with effort comes results.

I think that catches me up. Enough said.

WORKOUTS

• 3/4 7 mile run
• 3/5 4 mile run
• 3/6 10 mile spin
• 3/7 swim: 300 warm-up, 200 w/Techpaddles, 4 x 100 freestyle, 50 front-kicking (hands out front), 50 sidekicking, 50 frontkicking (hands at sides), 200 w/Techpaddles and pull buoy, 300 cool-down
• 3/8 day off (recovery)
• 3/9 15 mile run
• 3/10 day off (recovery)
• 3/11 20 mile spin
• 3/12 6 mile run
• 3/13 4 mile run
  

Day On, Day Off... Day On, Day Off..

After recovering for a day from the big run on Friday, got in a good swim on Sunday. Monday morning, however, I awoke stuffed up and with a sore throat. I thought about dragging myself to the gym most of the day, but couldn't seem to muster the energy, so took another day off. Probably for the best though.

Today I decided to do a little extra to compensate for the missed day, so I did a run/swim brick workout. After running four hard miles, I went straight to the pool and had a really great swim. Despite having just run, my three sets of 100 freestyle were faster than they've ever been. 1:52, 1:56, and 2:01. I don't do kickturns, so this is fast for me. During the workout on Sunday, for example, my times were 1:58, 2:00, 2:07, 2:02. Feel great now, though am hoping I'm not burnt out for my eight mile run tomorrow.

WORKOUTS

• 2/28 day off (recovery)
  
• 3/1 swim: 300 warm-up, 200 w/Techpaddle, 4 x 100 freestyle, 75 frontkicking (hands at sides), 50 sidekicking, 75 frontkicking (hands out front), 150 w/Techpaddles and pull buoy, 50 stroke count drill, 300 cool-down
  
• 3/2 day off (getting over a cold)
• 3/3 4 mile run; swim: 200 warm-up, 150 w/Techpaddles, 3 x 100 freestyle, 50 sidekicking, 50 frontkicking (hands out front), 50 frontkicking (hands at sides), 150 w/Techpaddles and pull buoy, 200 cool-down
  

Putting in the Miles

Ran 14 miles with Zack (trizack@blogspot.com) this morning, getting my long weekend run in a day early. The conditions were less than ideal, with patches of ice here and there on the trail and the temperature in the low 20's. We had a couple of close calls with slipping, and had to walk carefully over a few patches, but we did the distance we set out to do, and that is what matters. It's in the books.

WORKOUT

• 2/27 14 mile run
  

Two Near-Falls

I only spent one night in Peoria this trip, and with an early morning the next day, only had time for one workout. I'd run seven miles the day prior, and was tired from a long day, so went to the workout room to put in my four miles and be done with it.

I was feeling good, passed the half-way point, when suddenly at the 2.5 mile mark the treadmill jerked and I nearly went over the front end as it ground to a sudden halt! While a better story would be that I burned the machine out, running so fast, the screen displayed that a censor was out of line, or something to that effect. The other tread mill was also out of order, so wanting to get in another ten minutes or so, I went back to the stairs, and did the ten flights twice, as fast as I could.

This was the second time in a week that I nearly flew over the front end of a treadmill! Though this instance has more comedic value.

At the gym on Saturday, running nine miles (since I unfortunately had to miss the Rock Cut Trail Series 15K), it was fairly busy, so the only other treadmills open were the ones on either side of me (I must have forgotten deodorant!). So at about the seven mile mark for me, a guy and a girl walk up to use the open treadmills. The guy sets his towel and water bottle down by the one to my right, then proceeds over to the one on my left, to help the girl... who he clearly has intentions toward. He leans over her as he pushes the buttons to start her running... quite the lothario... and off she goes. The girl gets up to full speed, and then, in some sort of bonehead move, the guy decides to try and hop on with her! Unfortunately for him, he catches his foot on the end of the tread as he tries to hop on. His knee hits the moving rubber, and stumbling to catch his balance, he falls on to the back of my treadmill and is propelled to the ground.

He popped back up immediately, but was visibly shaken, despite his efforts to hide it... had to impress that girl, after all! He got on the other treadmill and started running, though clearly in pain: he was holding his side, his arm and leg red with treadburn. Painful, but funny. As for me, when he hit my treadmill, his weight ground the machine to a halt for a split second, and having momentum, I sprawled over the digital console in front of me, nearly going to the ground myself. It has hard to be mad though, with him clearly hurting. I finished my workout and left, the guy still persevering through his injury like a champ.

WORKOUTS

• 2/19 3 mile run
  
• 2/20 Swim: 100 Techpaddles, 600 freestyle, 100 cool-down
• 2/21 9 mile run
• 2/22 day off (recovery)
• 2/23 4 mile run
  
• 2/24 7 mile run
• 2/25 2.5 mile run, 2 sets of hotel stairs
• 2/26 day off (recovery)
  

A Good Spin, Snacks, and a Film

Today, for the first time, I did a workout on my spin bike without doing Pilates first and, wow, what a difference. 20 miles with rpm in the mid 90's, and it was a hard effort, but nothing close to a struggle. This is a nice change from killing myself to make ten miles--after Pilates--and only spinning 75-85 rpm. I was getting discouraged, suffering consistently through these paltry ten mile workouts, and have been finding excuses to avoid my spin bike. Now, however, I am excited to get back in the saddle, and Zack's blog is back up too, providing motivation, so things are looking good.

As a post-workout snack I am eating the greatest yogurt ever made: Blackberry Pomegranate Yoplait Light. It's kind of hard to find at the store, so if you ever see it, snatch it up. It's delicious (and healthy), and you won't regret it. I am eating the yogurt using red licorice instead of a spoon, and have a Nature Valley Almond Crunch bar next in line (also highly recommended). I'm striving to eat healthier and drop some of my off-season weight gain, and these are a couple of my favorite go-to snacks.

As I snack I will weigh in on the Oscars, which are coming up soon. Mandy and I saw The Wrestler on Monday, and have now seen all of the Best Picture nominees and most of the movies with actors nominated, so it's time to make my picks. Today, I'll start with the big one: Best Picture.

The Nominees for Best Picture

• The Curious Case of Benjamin Button
• Frost/Nixon
• Milk
• The Reader
• Slumdog Millionaire
  

What Will Win: Slumdog Millionaire.

Vegas has it as a heavy favorite and, from all the talk, news sources will be shocked if it doesn't bring home the statue. It's a very stylish and informed portrayal of India's poorest communities--the slums, is very funny at times, and has a feel-good ending... which is often hard to find come Oscar time.

With all of this in mind, however, my problem with the movie is that, at its most basic level, it is a love story. And as a love story, it succeeds very poorly. It is completely one-sided... the girl being pursued by the main character is very luke-warm toward him throughout the movie. You just don't feel it from her side, and it just wasn't very believable, from that standpoint, how things ended up. If you are voting for a love story, your vote should go to Benjamin Button... it is the more successful love story of the two (though all-in-all probably the weakest movie of the bunch).

Slumdog is an incredible portrait of the unspoken poverty of India, but to me, it fails as a love story, which is what it is trying to be. For an equally riveting take on this side of India, read The White Tiger by Aravind Adiga, this year's Booker Prize winner. It is an amazing novel, fun, and a very fast read.

Who Should Win: The Reader.

The heaviest, but also, by far, the most thought-provoking of the five. The incredible changes in fortune of the characters were difficult, but wholly believable, and the course of the narrative never went toward the expected. I was completely engaged throughout the entire movie. Kate Winslet was amazing, as always, as was the young male lead, David Kross. This movie probably isn't rewatchable beyond two viewings, unlike Benjamin Button or Slumdog, but it leaves a lasting impression.

Frost/Nixon and Milk were both great movies. Obviously, as their titles imply, very character driven... Frank Langella and Sean Penn give award-worthy performances as Nixon and Milk, respectively, but The Reader, for me, was the total package. These two tie for second in my rankings. Of the nominees, Benjamin Button is easily the most fun. It is is consistently funny throughout, the love story between Cate Blanchett and Brad Pitt is moving, and the aging special effects are baffling... how did they make the two look so young? The plot is somewhat contrived, however, and just doesn't have that gut-punch of emotion that makes a movie memorable, and in my opinion, award-worthy.

What Should Have Been Nominated But Wasn't: Doubt.

I saw Doubt on stage in Chicago, with the actress, Cherry Jones, who originated Meryl Streep's role on Broadway, and... it floored me! What a show. There were only four actors in the entire stage production, the sets were very simple and Spartan, but the show's impact... it's ethical dilemma, was enthralling. Intensely memorable. This may have flavored my opinion of the movie version, but I think it should have been nominated. The climactic showdown between Streep and Phillip Seymour Hoffman was one of the finest scenes of acting I've ever seen. I'm not sure which movie I would remove to make room for it, but I feel it deserved a nomination.

As Tyler Durdan once said, however, (in the role Brad Pitt should have been nominated for)... "but that's just me, I could be wrong."

WORKOUTS

• 2/17 day off (celebrated Valentine's Day)
• 2/18 20 mile spin
  

"This Bike is a Pipe Bomb"

Apparently there is a punk-folk band in Pensacola, Florida named This Bike is a Pipe Bomb.

Harmless enough.

A kid in Memphis, Tennessee had a bumper sticker of this band, and decided to put it on his bicycle. (pictured below)


Still harmless enough.

Today, however, he took his bicycle with him to the Memphis International Airport and parked it near the passenger drop-off. A pilot spotted the bike while entering the airport, took the bumper sticker at face value, and alerted police, resulting in portions of the airport being evacuated and the K-9 unit being called in to investigate. The kid was taken into custody and his bike, as a precaution, was destroyed.

Ha! I doubt he expected anyone to interpret the bumper sticker as a brazen threat to national security when he applied it. A reminder that airport security isn't ****ing around! Still funny though. Hopefully it was just a dirt bike, and not a tri-bike the kid was shipping to Langkawi for Ironman Malaysia next week... talk about a costly oversight!

This also serves notice to pipe-bombers around the world: if you make the effort to conceal a bomb within the frame of your bicycle, don't advertise that fact... you will get caught!

Snuck in four miles on the treadmill at the gym tonight. Felt like I was working some kinks out of my feet and legs after an indefensible five-day lay-off. Definitely energized to get back into the swing though. The first work-out is always the hardest.

WORKOUT

• 2/16 4 mile run
  

Otherwise Occupied

Been busy. Worked some extra shifts, travelled to Iowa to be with family through some medical issues, and... been plain lazy about blogging. Ready to attempt to get things back on track though. Hopefully it takes!

WORKOUTS

• 1/29 day off (income taxes)
  
• 1/30 3 mile run
• 1/31 5 mile run
• 2/1 day off (Super Bowl)
• 2/2 Swim: 300 warm-up, 200 drills, 4 x 100 freestyle, 50 sidekicking, 50 frontkicking (hands at sides), 50 frontkicking (hands out front), 150 w/Techpaddles, 300 cool-down
• 2/3 4 mile run
  
• 2/4 8 mile run
  
• 2/5 day off (recovery)
  
• 2/6 Swim: 300 warm-up, 200 drills, 4 x 100 freestyle, 100 sidekicking, 50 frontkicking (hands at sides), 50 frontkicking (hands out front), 200 w/Techpaddles, 300 cool-down
• 2/7 3 mile run, Pilates
  
• 2/8 4 mile run
• 2/9 Pilates
  

Half-Marathon Hunger

Above is the run I did with Zack "the Dynamo" Young on Saturday morning... the distance of a half-marathon! A great work-out for this early in the season. Definitely much farther than I would have gone on my own.

It is an incredible luxury to have a training partner like Zack, with his seemingly limitless energy! Not only did we go 13 miles, we ran it outdoors... in -5 degree weather! Now that is something I would never have done on my own! We ran at a steady, but solid pace, and talked the entire way. Even considering the conditions, it was a very enjoyable work-out!

Afterwards I was ravenously hungry. Thankfully Mandy was awake and made me eggs, bacon, and toast as fast as I could eat. What a gal! I took about an hour nap before going to work for 10 hours, then came home and passed out.

It has been three days since the run, and my appetite is just today returning to normal. It felt as though nothing I could eat could make me full! Last year I didn't feel like this until toward the very end of my training. It's a peculiar feeling.

Have had a bit of a let-down with workouts since the run. My right foot has felt a little damaged, and my "on" week was grinding me down, so I decided not to run for a couple days. I must have gotten all the 'cold' I could handle on the run, too, because I couldn't convince myself to go swim at the gym... jumping in is always such a shock to the system. The plan is to start back up tomorrow. No more resting on the laurels of the long run. My right foot feels like it's back where it needs to be, so it's time to get back to it.

Tonight I got in a good spin after picking up an extra shift, covering for a sick co-worker. It's amazing how much shorter an 8-hour shift feels compared to a 10-hour shift (my typical shift). I had so much more energy tonight than usual. Tomorrow I'm picking up another 8 hours, and then I'm off until next Wednesday. I'm definitely ready for my "off" week.

(Thanks to Zack for mapping our run at www.mapmyrun.com, a really cool website for all your mapping needs!)

WORKOUTS

• 1/23 day off (rest prep for long run)
  
• 1/24 13.1 mile run (outdoors)
• 1/25 day off (recovery)
• 1/26 day off (recovery)
• 1/27 Pilates
• 1/28 Pilates, 12 mile spin
  

Another Day at the Gym, Another Swim

Hit the gym for another swim. Used a work-out not of my own devise. The 200 yards of drills included 4 x 25's of seeing how few strokes I could use to go the length of the pool, alternating with the closed fist drill. The sets of freestyle were done with 15 seconds rest in-between. The kicking included 50 yards of sidekicking, 50 yards of frontkicking w/hands at sides, and 50 yards of frontkicking w/arms extended forward. Unlisted is the true end of the workout: 8 minutes in the hot tub.

In total, almost a mile. Not too shabby for the amount of exertion it required. Swimming is definitely my favorite discipline to practice at the moment, as the gains are so significant. Running feels like I'm working just to get back to where I was at, and it's hard to get motivated to get on the spin bike for some reason. I still have a long ways to go, but I'm definitely feeling improvement. Hopefully this continues.

WORKOUT

• 1/22 Swim: 300 warm-up, 200 drills, 5 x 100 freestyle, 150 kicking, 150 w/Techpaddles, 300 cool-down
  

'Zero' Degree Workout

The lockers at the gym aren't huge, so I almost never bring a coat. In the winter, this can make for some uncomfortable car rides. So driving Mandy's Volvo to the gym today and seeing the temperature gauge at zero degrees, I figured I'd be a popsicle when I came outside sweaty afterward wearing just a sweatshirt and sweatpants. Entering and exiting the gym, however, I was surprised I didn't really feel that cold. Must have finally acclimated to the winter weather, I convinced myself with a sense of pride. I even mentioned to Mandy at dinner how well I'd adjusted to the weather this year, not feeling very cold when it's zero degrees out.

"Zero degrees?" she said. "It's 32 out."

I'd forgotten the Volvo's thermometer is stuck on Celsius. I'd also failed to wonder why the snow was melting... at zero degrees. Not as tough as I thought, apparently. Or as smart.

Squeezed in a quick run before work. Kind of hurt after the brick workout last night, and my legs felt heavy the rest of the day, but I made it through.

To swim or to run tomorrow, that is the question.

Tired now. Going to bed.

WORKOUT

• 1/21 4 mile run

Back with a Vengeance

Took the 19th off for no reason. Kept planning to work out later, then later, then suddenly the gym was closed, I was tired and ready to sleep, and so called it a day.

Came back with a vengeance today. Did Pilates with Mandy, then hit the gym for a solid swim workout followed by a fast three miles on the treadmill. Exhausted but feeling good.

WORKOUTS

• 1/19 day off (no reason)
• 1/20 Pilates, Swim: 100 freestyle, 50 sidekicking, 50 frontkicking, 50 pull buoy w/Techpaddles, 50 doggy paddle w/Techpaddles, 100 freestyle w/Techpaddles (x 3 sets), 3 mile run

Techpaddles

http://www.techpaddle.com

My Techpaddles arrived yesterday (pictured above). Gave them a try today, and already believe they will help my form significantly. Like the closed fist drill, the Techpaddles force you to use the Early Vertical Forearm (EVF) technique. Without the wide surface area of the hand pushing water and propelling you forward, proper technique becomes critical.

It is a very interesting experience, swimming with the Techpaddles. In addition to forcing better technique, it is a similar experience to running with leg weights, or playing basketball with an oversized ball. When you take them off and try swimming without them, your form feels great and you feel like you're flying through the water.

As stated earlier, I've been focusing on improving my form. After Mandy was done with her workout, she observed me swim a couple 25's, and already she says my form is a lot better than last year... that I look more like a swimmer. Encouraging words. I feel a lot better moving through the water... a lot faster. At the moment, I can't maintain proper form at a good speed for very long, but I'll focus on distance and stamina later this year. For now, I am glad to finally feel like I know how I should be swimming. Now it's just a matter of doing it.

WORKOUTS

• 1/16 day off (recovery day)
• 1/17 Swim: 100 free, 50 sidekicking, 50 frontkicking, 50 pull buoy w/Techpaddles, 50 doggy paddle w/Techpaddles, 100 free w/Techpaddles (x 3 sets)
• 1/18 12 mile spin, Pilates

Welcome to the Hotel Peoria

Out of town for work the past three days. Got some great workouts in at the hotel, however. A decent paced six mile run Tuesday on the hotel treadmill, followed by some drill work in the pool. Was unable to determine the length of the pool (probably around 18-20 yards long), so unsure how far I swam. Focused on form.

On Wednesday there was a wait for the two treadmills, so I decided to run the stairwell five times. The hotel had nine floors, though I started on the lower level, making a total of ten. I went up and down five times, sprinting to the top and jogging slowly back down. Each trip up took between 1:07-1:13 (min:sec). By the fourth trip my thighs and calves were quivering... and by the fifth they felt like lead, not wanting to move at all. O the burn! After resting for an hour, however, my lungs felt okay and my legs were recovering, so I went back to the workout room (empty, by this point), and banged out three miles. Afterward, as a reward, I had a beer and ate at Bennigan's downstairs at the hotel.

Last night I slept great and awoke at 7:15, which is very early for me! Meetings didn't start until 10:15 today, so after reading the newspaper, I fit in a quick four miles. This evening, I'm feeling the unusual exertion of doing stairs (my muscles aren't used to that sort of work-out)... the portion of my leg between the calf and the achilles aches wickedly. Just fatigue though, not like an injury. Overall, a great string of workouts for being away from home.

WORKOUTS

• 1/9 3 mile run
• 1/10 2 mile run
• 1/11 day off (recovery day)
• 1/12 day off (NFL Playoffs at BWW before work)
• 1/13 6 mile run, swim of unknown length at hotel pool
• 1/14 5 x hotel stairwell /10 floors, 3 mile run
• 1/15 4 mile run

Not Much to Say

WORKOUTS

• 1/7 Day Off (recovery day)
• 1/8 Swim: 1/2 mile (focusing on form), Pilates, 10 mile spin
  

Drillz that Killz

This was a difficult swim workout for me. Last year, training for Louisville, I focused almost purely on distance stamina. I read about the drills I should be doing to bolster my technique, but often didn't allow enough time for them, or wasn't even at a point where I could physically perform them.

With a bit more of a swimming base under my belt this season, I've decided to renew efforts to improve my form and make technique drills more of a priority. And this year, as I'm finding out, I am able to do so. The following are some of the drills I will be doing.


Kickboard: Above is a picture of the type of kickboard I am using. I will always use a freestyle kick with it, as the freestyle kick is the only kick relevant to my needs as a triathlete. (Also, the dolphin kick and breast stroke kick are just so much harder!) Kicking is not a priority for me, as during a triathlon, my goal is to get through the swim without excessively fatiguing my legs... I will need them on the bike and the run. However, I have to kick my legs at least a little to swim effectively (and to stay afloat), and the more efficient my kick is (and the higher I float in the water), the more efficient my swimming will be.

Sidekicking: In this drill I am on my side in the water, belly facing the side of the pool, with my underwater/bottom arm extended forward, and my above-water/top arm resting on my thigh. The kick (freestyle again, the only kick I am practicing) is all that propels me, and the point is to establish balance on my side, which is useful during the freestyle stroke. On my side, less of my body is plowing through the water, as opposed to laying face down with both shoulders forward causing drag. Less drag = more speed.



Pull Buoy: Above is a picture of the type of pull buoy I am using. It is held between the thighs to keep my legs afloat without kicking. This way, I can isolate my arms and focus on the technique of my stroke, without having to worry about kicking.

Closed Fists: In this drill I swim freestyle with my hands clenched in fists. Without the wide surface area of my hands pushing against the water and propelling me forward, the form of my arms/stroke becomes paramount. Thus, this is a great way to refine stroke technique. The goal is to achieve EVF, Early Vertical Forearm. The sooner my forearms become vertical and start pushing against the water, the more efficient and faster I will be. This drill forces me to use my forearms effectively to make forward progress.

For this particular workout, I allowed myself time to catch my breath in between 50's if I so needed, and tried to focus on form, ignoring speed for the time being.

The exception to this was on my third 100 yards of freestyle. The swimmer in the lane next to me was two body-lengths ahead when I started, so I decided to try and catch him. I reached the wall before him by the first 25, at which point I believe he started racing too. We held even the next 50, and then he pulled about a half body-length ahead by the end. Afterward, I wasn't sure I would be able to complete a fourth set (let alone the third), but gutted it out.

It was nice to be able to keep up with someone, showing that my swimming is much farther along this year. Last season, training in the pool, I was virtually never faster than anyone under the age of 70. Hopefully, this is an omen that I will improve on my Louisville swimming performance. There is a lot of room for improvement too, having finished at the 11th percentile (1,758 out of 1,975). I managed to pass over 650 competitors by the end of the race, but it would be nice not to start so far back in the pack this year. I'd be happy with a 25th percentile finish. Not looking for any miracles.

The other big change I'm making is breathing every three strokes, rather than every two, which was my practice last year. It requires greater lung capacity, but the primary reason for it being more difficult is that it requires me to breathe on both sides, the right and the left

Being right-handed, I, like most righties, am more comfortable breathing on the right side. It feels more natural. Breathing on both sides, however, is beneficial for a couple different reasons. The motion of breathing slows you down, so breathing every third stroke will increase my speed. Also, from a technique stand-point, breathing on both sides forces me to swim with better balance, which can result in increased efficiency and, therefore, speed.

Point of Reference: all of my swimming workout distances will be in yards (not meters), unless otherwise specified. The pool at Bally's is 25 yards long, so swimming 50 yards is going down and back.

Addendum: this is my second consecutive two-a-day... squeezed out a solid five miles tonight before the gym shut down. Felt great, just one problem... some of my new weight seems to have gone to my thighs. Yet another place to worry about chafing. Thank goodness for Body Glide.

WORKOUT

• 1/6 Swim: 100 free, 50 kickboard, 50 sidekicking, 50 pull buoy, 50 closed fists (x 4 sets), 5 mile run
  

Two-fer

Had a long, tiring swim workout this morning (after waiting 20min for a lane to open up). Then somehow convinced myself to go back to the gym later, and banged out four miles before they shut the lights out and locked the doors. Successful day! Will probably be feeling it tomorrow!

(The picture makes sense if you watch 30 Rock.)

WORKOUT

• 1/5 Swim: 100 warm-up, 3 x 600, 100 cool-down (in yards); 4 mile run
  

Happy Birthday to the K's!

The weather on January 3rd was miserable, and being out of town without gym access, I took the day off. I was still sore from my hill workout the previous day, so this was not an entirely bad thing. I came back and ran three great miles on the treadmill today.

Rockford Marathon training will begin in earnest on the 10th. I am planning to use the same Hal Higdon training regimen as last year, and while the distances I'll be running are the same, I can already tell I'll be running the distances much faster this year. I find that I am regaining my cardio fitness more quickly than expected after my approx. 3 month lay-off. My lungs feel great, and I'm easing my muscles and joints back in at a gradual pace. So far nothing even close to an injury (knock on wood), which is great after the battle I waged with a chronic knee injury last year. Hopefully it lasts.

Happy Birthday to Kristen, Kate, and Kara, celebrating their closely grouped birthdays today! Wish I could have been there.

Watched some great football the past two days. Yea! for Arizona and Philly, Boo! to San Diego. Though Mandy has family in San Diego, I enjoy watching Peyton Manning and the Colts play (including former Iowa boys Bob Sanders and Dallas Clark), so was sad to see them lose.

I plan to get in a couple days of hard work-outs before my work week starts up again on Wednesday. Looks like I'll be in the gym, however, as the forecast has the temperature remaining below freezing, meaning no respite from the ice. O well. The treadmill is easier on the joints, and I'll get all the outdoor running I want come Spring. Hopefully it gets here soon! I've already had enough of this 4:30pm sunset madness. Least favorite time of year.

WORKOUTS

• 1/3 (took the day off)
  
• 1/4 3 mile run, Pilates
  

Iowa, Battery Acid, and Crab-Stuffed Mushrooms

Greene rushes for three TDs, Hawkeyes crush Gamecocks in Outback Bowl - NCAA Football - CBSSports.com Live GameCenter Jan. 1, 2009

Mandy and I went to her mom's house in West Des Moines for New Year's. I took New Year's Eve day off to celebrate, and then took New Year's Day off to watch the Hawkeyes demolish South Carolina at the Outback Bowl. GO HAWKS!

It was a great game to watch... for Iowa fans. Led from start to finish, Shonn Green pounded in three touchdowns for his farewell performance (he declared he's going pro next year), and an Iowa special teamer flat out pancaked the South Carolina kicker when SC attempted an on-side kick at the end of the game. The kick had to be reviewed too, so they showed the kicker getting leveled over and over again in slow motion. Pure comedy. (Again... for Iowa fans.)

I got all bundled up for a run today at Walnut Woods State Park down the road from Mandy's mom's house, but hadn't brought ice skates, and the trails would have required them... paths were solid ice. I slid about 20 yards before accepting the futility and returning to my car.

Instead, after a brief warm-up jog, I ran up a long, increasingly steep hill just down the road from the park three times. I hadn't worked on speed in quite awhile, so by the end of the first one--to quote Fight Club--my veins felt like they were pumping battery acid. For the second one, I took off slower and had more left at the end, but endured a stop-and-go penalty when some deer began running across the road ahead, startling me. The third hill was just putting out everything I had left, followed by a short cool-down run back home.

After showering I felt great, and prepared my signature crab-stuffed mushrooms for dinner. The main course: steaks from Mandy's grandmother, and deer loin hunted by Mandy's step-father--who grilled both. Gotta love the holidays for eating! I might just break that 200 pound barrier yet.

WORKOUT

• 12/31 New Years Eve (took the day off)
  
• 1/1 New Years Day (took the day off)
  
• 1/2 1st Hill: 2:57, 2nd Hill: 3:15, 3rd Hill: 3:10