Swim Trys a Tri

[swiminto]

12/29 Bike day

went to my first ever spin class. It was great...1 hour of spinning, hill climbing, fast breaks and recoveries.

My odometer was broken so I have no idea my RPM or my distance traveled, but I loved every second of it, well almost every second, for a minute during the class during an 8 minute climb, I thought WTH am I doing this for, my thighs are burning, my glutes are hurting...is this what I want to be doing at 10 in the morning? The answer I came up with was YES, you bet your ass I want to be doing this.

[swiminto]

12/31/07

Swim and Run day

Swam about 1200 meters just mixed up strokes, drills and kick.

got out, showered

Then onto the Treadmill

Did a total of 5 km on the treadmill, a new total distance PB for me.

Did it in intervals and with a warm up took me about 40 minutes to do.

[swiminto]

Wow, I have not posted on this in a few...been out with the cold that is taking Toronto by storm right now....have not been able to do a workout all week, not a great way to start the new year. Oh well, at least I missed the huge "Resolution" push, at the gym, those people should be tapering off by now...LOL

One other thing, on my 5 km run last week, I thought I had a little cramp in my right foot on the lateral side, but a week later, it is still sore...not to the ouch, only when I walk, I am not attempting to run until the soreness subsides, but anyone have any idea what this may be? I have put off going to see someone about it, as I have had the cold, but if this keeps up, I will make an appointment to get it checked out.

Later, tonight, I will splash around the pool in a water polo practice.

[fengshway]

triathlons are fun! and swimmers have a great advantage, because you can get out there with the lead people. I have done several sprints and one olympic. now I just do one sprint a year, since my focus is now running and weights. look forward to your race report!

[swiminto]

Thanks Feng..I am looking forward to it....but for now, I should not run until my foot is completely pain free. So it is back to the pool.....which is not that bad.....

Oh update the log....I did not make the W/P practice I opted to swim in the morning, while my teenagers were still sleeping...

3x150, 3x100, 3x50 pull 100 easy
2x150, 2x50, 2x50 pull 100 easy
1x150, 1x100, 1x50 pull 100 easy

300 kick

100 warm down
Total Distance 2400 meters I think....

[swiminto]

1/07/08
Another swim workout...

400 warm up mixed strokes
250 Kick 5*50 on 1:30 no board
100 easy recovery

2X150 on 2:30 freestyle
100 easy recovery
2x150 on 2:30 freestyle
100 easy recovery

10x50 5 swim and 5 pull easy pace on 1:00
100 easy recovery
10x50 7 swim and 3 pull easy pace on 1:00
100 easy

Total Distance 2750 meters

I guess I am a swimmer at heart, no matter what I do, I find myself back in the pool.......

weight 178.8 pounds

[swiminto]

Bike day.....

40 minutes on a spin cycle...rode a total distance of 14.27 miles. Just sort of took it easy after the cold I had.

[K-Court]

Way to get back into this after suffering through the cold, Swim.

(I know, I know ... guilt, guilt, guilt .... )

[swiminto]

today I did a brick workout

30 minutes swimming :

400 warm up
3x100 on 1:45
50 easy
3x100 on 1:40
50 easy
3x100 on 1:35
50 easy

150 cool down

So total distance swam 1600 meters

Then onto a Spin Cycle

25 minutes ride
total distance rode 10 miles.

5 minute cool down on treadmill.

Foot is fine now, but I am giving it a few more days until I attempt a light jog on it. Otherwise, the workouts seem to be going fine. Thanks for reading it and keeping me honest

Weight 178.8 pounds

[swiminto]

Finally got my butt back into the weight room today (1/12/08)

TNT workout, 2 sets of 15 reps, with :45 secs rest between sets.

Superset
Static Lunge DB 17.5lbs
Inclined DB press DB 20lbs

Superset
Hip Extensions 15 each set
Seated Row Face level 30lbs

1 minute of prone cobra..held for the complete minute.

See K-court no machines in this workout

[swiminto]

Monday Jan 14th, 2008

Swimming

500 w/u mixed strokes and kick

10 x 50 free on 1:00
100 easy
10x 50 free on 1:00
100 easy

400 pull

100 easy

Total 2200 meters

Wednesday Swimming

200 w/u

8x25 kick

100 easy

2x50 free and breast 1:00
2x100 free and breast 2:00
2x50 Free and Breast 1:00
100 easy
Repeat one more time

300 pull
300 warm down

Total DIstance 2100 meters

Swimming more, as the foot has not completely recovered. On Saturday before my weight workout, i walked for 10 minutes on the treadmill, and my foot arch, felt like it was staring to cramp.

[swiminto]

Holy cow...not update in a week or two, and I have to go back 6 or so pages to even find my log....Geesh!

Anyways, I have been working out, just not recording the workouts properly. I had some water polo games over the weekend, so that was about it, in terms of working out.

01/22/08 Weight workout.....Did the TNT program again 2 X 15, very light weight.

Superset: Stationary lunge
Incline Dumbbell press

Superset: Hip Extensions
Row, Face level

Prone cobra Held for a minute.

But before that I did a walking workout on the treadmill, to see how my right foot would fare.

27 minutes walking
1.45 miles
3.4 Avg pace
1.5 incline grade.

Foot was fine....no pain, no crampy feeling, nothing...I will start to build back up again, very slowly.

[swiminto]

1/23/08 swim workout:

450 easy warm up
7x100 Reverse IM 0n 2:00 (no fly for me)

50 easy

16x25 kick on :45

50 easy

20 x 50 on 1:00

100 easy

[NorthernWisco]

my grandpa swam for the Minnesota Gophers 3 time capt. and i cant swim to save my life .............tons of respect for swimmers

[swiminto]

Thanks Northern....I am sure you do just fine in the pool.

and just as an add on to yesterdays workout...

Felt good in the water, although a bit sloppy, but that is what happens when you are not consistently training in the water.

[swiminto]

1/25/08

Bike Ride indoor spin cycle

35 minutes:
5 minute w/u easy no tension spin
25 minutes spin, changing tension randomly RPMs between 61 and 95
5 minute cool down

Stretching and shower

Felt good on the spin...I did notice though that I tend to tense up in the shoulders when I ride, so I was constantly reminding myself to relax the shoulders.

[swiminto]

1/26/08

Run day

Indoor treadmill

5 min walk
5 min random
Light stretching
20 minutes: 5 walking and then 1 minute running
5 minute cool doown
Total distance was 2 miles

Then weights

TNT program workout B 2x 15
DB step up 20 lbs
Overhead shoulder press 10 Lbs
Goblet squat 20 lbs
shoulder pull overs 10 lbs
held Plank for 60 secs

Man although not lifting anything at all (compared to the rest of you ) This workout with the timings of the reps was pretty tough....I was shaking by the end of some of the reps.

[K-Court]

Glad to see the foot is on the mend, swim! We're going to be able to compare treadmill notes!

[NorthernWisco]

no like seriously i almost drowned in the Colorado river lol i cant swim

[swiminto]

1/29/08

Running on the Treadmill...ya know one of these days I am going to venture outside.

32 Minutes varible speeds...but did at least 2 minutes of light running every 6 minutes. Total distance, including warm down was 2.09 miles.

Then did TNT workout Plan A

Upped the weights from last time, but still being cautious.

Tonight is a swim......

Speaking of swimming..Northern, I am sorry to hear of your experience in the Colorado.

Being a total POOL swimmer, I get freaked out when I can't see a little black line on the bottom. Open water swimming will be a totally new concept for me, i mean sure I have swam in lakes and in an ocean, but not for any measurable distance, and never in RACING mode.