End of the month Training results

So here it is, the cold hard facts.

Date Exercise Time Distance Avg Speed Avg Pace Avg HB
01/04/10 Run 30 2.03 4.06 14:47 143
01/05/10 Bike 30 8.04 16.08 3:44 150
01/06/10 Run 30 2.05 4.10 14:38 146
01/11/10 Run 30 2.23 4.46 13:27 147
01/12/10 Bike 35 9 15.43 3:53 150
01/13/10 Run 30 2.23 4.46 13:27 149
01/14/10 Bike 35 9.4 16.11 3:43 150
01/18/10 Run 30 2.26 4.52 13:16 153
01/25/10 Run 30 2.33 4.66 12:53 155
01/25/10 Bike 30 7.76 15.52 3:52 150
01/27/10 Run 30 2.4 4.8 12:30 155
01/27/10 Bike 30 7.78 15.56 3:51 150
01/28/10 Swim 35 0.68 1.17 51:28 150
01/29/10 Run 30 2.44 4.88 12:18 148
01/29/10 Bike 27 7 15.56 3:51 148

I reduced my running time per mile to 12:18 down from 14:47. I also increased my running distance by .4 of a mile. I didn't swim as much as I would have liked but I am on track for distance to time. My biking is also right on time.

I have switched my workouts to include more cardio and less weights. I plan to only lift one day a week.

Next months goal would be to get my running time down to about 11 minutes a mile and possible increase the distance to 3 miles in a session. I plan to add about 50 yards per week to the swim so I plan to be swimming 1400 yards per session by the end of the month. Biking I will probably just keep the same at 15.5 mph.

OVER IT

I think I am finally over the Stomach flu, it ran through the last of my clan. I will be back in the gym tomorrow. I will only get in 3 workouts this week so I will concentrate on 2 runs, 1 bike, 1 swim over those 3 days.

Week 3 delay

I have come down with the stomach flu, well the whole family has had it with my son being the latest victim today. I am guessing this will delay week 3 this week, hopefully I can get in a workout or two by the end of the week.

Week 2

Training for week 2 was completed. I feel really good and am hitting my goals.
Last week I shaved 70 secs off my run and increased my distance and time. My bike pace went up 2 miles per hour.

Not to shabby.

Week 2 Day 1

I finally got to work out today. I will have to make up my missed workout this weekend. I have shaved off a 1.20ish minutes off my mile pace which is good and my heart rate stayed about he same. I recently purchased a Heart Rate monitor watch and chest piece to keep track of this. I hope all goes well.

I also work upper body for 30 min keeping my heart rate at about 150. I am riding tomorrow so that should be fun.

Week 2

Week 1 down, starting week 2. This week I plan to increase my running time by 1 minute in each interval as well as a .3 mph speed increase. I will also incorporate a swim on Wednesday workout.

Today's work out Walk/Run 30 min and upper body strength.

Training Day 2

I really didn't want to wake up this morning. Everything was pretty stiff and sore. I finally got out of bed and by the time I got to work most of the stiffness was gone. Today I rode for 30 minutes and did 8.04 miles. I am pretty much on track for biking speed wise at this point. I think by race day I need to do 9 or 10 miles in that time but we shall see if that is possible. My wife tried to distract me with a lunch date offer with my daughter, sadly I had to turn them down, Dairy Queen just isn't on the plan right now. Well one more day of training this week and then I am off to Phoenix.

January Workout Schedule

Here is my workout routine, this week is a short week because I am going to Phoenix on Thursday to play some cards.

Date Exercise Time Routine Time
01/04/10 RUN 18/12 Workout 1 20
01/05/10 BIKE 30
01/06/10 RUN 18/12 Workout 2 20

01/11/10 RUN 18/12 Workout 1 20
01/12/10 BIKE 35
01/13/10 RUN 18/12 Swim 15
01/14/10 BIKE 35
01/15/10 RUN 18/12 Workout 2 20

01/18/10 RUN 15/15 Workout 1 20
01/19/10 BIKE 40
01/20/10 RUN 15/15 Swim 15
01/21/10 BIKE 40
01/22/10 RUN 15/15 Workout 2 20

01/25/10 RUN 12/18 Workout 1 20
01/26/10 BIKE 40
01/27/10 RUN 12/18 Swim 15
01/28/10 BIKE 40
01/28/10 RUN 12/18 Workout 2 20

My first work out was not too bad.
Ran 12 min at 5.0 for a total of 2.03 miles in 30 minutes. Avg Speed 4.08, Avg Pace 14.42/Mile and my weight is a shocking 228, gain some weight from the holiday, thanks Santa.

Tomorrow I will bike for at least 30 minutes and probably sit in the steam room.

My Goal

My goal and inspiration for this blog is this: http://www.bigskytri.com/

So I am following a triathlon training schedule from a site http://www.beginnertriathlete.com.

I chose the couch to 5k because I am so bad at running. Here is the schedule: http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=26

I have modified it a bit to include a bike and swim day and some weight lifting until I build up my endurance for running. I am also starting Phase II.

After two months I plan to move to the latter half to the 13 week triathlon schedule.

My goal is to complete the triathlon under 3 hours and 10 minutes. I am planning 1 hour segments for Swim, Run, Bike with 5 minutes between transitions.

Stay tuned for more information