June 9,  Saturday

Today I met George again for a multi-turn ride through the FSML neighborhood.   Covered about 14  miles in total.  The miles go by fast as we trade stories along the way. Kevin’s bike is a true racer.  I cruised the 14 miles today with ease.  Just found out that the Triathlon is June 21, not July 21, just 5 weeks.  I am growing more confident that I will be able to finish the event.  Thinking that 2 hours is a reasonable goal.  (Swim 25 mins, ride 60 mins, run 35  mins)  I think I can beat all of those times, but 5/6 mins for transitions  will add time.

Stats –

Weight – #152 after ride

a.m. HR = 54bpm

I-Mad = 1

Heel = 2/3

Sleep = 7 hours

June 5th,Tuesday

Monday was a very demanding day of landscaping work.  Replanted 10 plants in the front.  Feeling exhausted,I went and swam for 15 minutes and ran for about 7 minutes.  Then enjoyed a session in the outdoor hot tub.  LUCKY GUY!

Today I met my friend George along on my ride and we rode together for about 6 miles. My ride totaled 9 miles with my Crossrads 21 gear.  (Not the super racing Trek)  It did not seem like a very demanding workout.  That is a good thing I believe.

Stats-

Neglect recording…

June 3rd, Sunday

Pleased to have gotten 75 minutes of work in  our clubhouse this early evening. Started out with the idea of maybe running a little at the cinder track today. But the discomfort in my left heel was more than I anticipated, so I stopped. Returned home with the prospect of getting no work done today hanging over my head. I felt really tired and was in the process of convincing myself that this was a good day to take off.  I talked myself out of that idea and walked over to the clubhouse. The result was 75 minutes in motion, biking for 20, working on the elliptical for 30 to 35 minutes and lifting weights and other drills for the remainder of the time. I concluded with a hot tub soak out in the 60 degree cool air, but it was fine.

Stats stable.

June 2, Saturday

Short , 20 minute, swim before the thunder came.   More tomorrow.

June 1st, Friday

I had a very successful first experience of the season in the outdoor pool yesterday morning. I ran in the deep end with no impact for 55 minutes. In the course of this run I added 10 times three-part pick up segments. Each set consists of 75 to 100 strides at 5K effort, 40 to 50 strides at 800m race pace effort and 25 to 30 stride at Max effort. It amounts to a pretty demanding aerobic workout and lots of stress on my quadriceps. Of course the benefit is that it is without impact. So it does not affect my sore left heel. Ten sets within a workout is the most I’ve ever done. I was the only person at the pool  and in the hot tub for 15 minutes after my workout. This morning my legs feel okay and my heel is improving. I think two more days in the pool and on the bike will prepare me to return to an impact run workout. But I plan to stay on soft surfaces like the track or the cinders for a while.

Stats –

I-Mhd = 5/6

I-Mad = 0

Sleep = 7 hours

Weight  =  #154

a.m.HR = 54bpm

May 31st, Thursday

Still acting out of an abundance of caution, I spent another hour in the pool with 30 minutes swimming and 30 minutes running. Not much else to add. It is a pretty tedious work out that I think definitely adds to my fitness. I did include a series of sets of bursts during the Run. I did try a few things to do in the swim in an effort to anticipate uncomfortable events during the swim. Things like recovering on my back for a few seconds to catch my breath and clean my goggles. Also attempting to look ahead for orientation believing that it’s not going to be easy during the swim segment as it is in the pool to know which direction I am going.  Still stressing a little over the swim mainly because I have never been totally winded in the middle of a lake in my life. Cannot be sure how my brain is going to react to that situation. I have been told there are rescue lifeguards in the water during the swim, but I don’t fully understand the situation.  I will have to do more investigation of this set up.

Stats are steady.

May 30th, Wednesday

NEW HOT TREK

Today I did a test to compare the difference, if any, of riding my recently purchased Crossroads, 21 speed bike and the Trek, 18 speed, much lighter and expensive one that my friend, Kevin, has offered to lend me for my triathlon. Over a course of 1.4 miles the Trek was 1:28 faster exerting the same effort. A few miles before and after resulted in a 6 mile day. So, despite the trepidations I have of the speed and high-tech components of the Trek, I have decided that since it will save more than 10 minutes on the bike section of the event, I will master it and use it.  Is this tri thing getting too serious??

Foot getting better. Run tomorrow I hope.

Stats stable.

May 29th, Tuesday

In the indoor pool tonight I swam using multiple strokes for 25 minutes. Then ran for 15 minutes. Then swam 10 straight laps for 15 minutes.  Solid work!

Steady stats.  Very sore heel, but getting better.  Became complacent when running without pain for a while.  Need to maintain work on feet to prevent the onset of soreness/pain, not wait for it to start.  Smarten up!

May 27th, Sunday

5 miles on FSML sidewalks

Put this one in the books!  Today I ran 5 miles in 51:54 I’m pretty certain that is the fastest I have ever run for 5 miles. I decided to do an indoor, in house warm up before my run today. It is something I’ve done before and always like the outcome. But for some reason I had stopped using it. So I left the house without a  sweatsuit on in only running shorts and a     t-shirt. Immediately I thought it was a bad idea. I was chilly at first but continued running hoping that I would warm up as time went on. That is exactly what happened. What was surprising was that I felt as good as I did along the way. The first smile as usual was the slowest in 11:23. However, each mile got faster as I went along and I didn’t feel fatigued. As I approached the 4 mile mark, I realized I was running in the low 40s for a total time. This was pretty shocking to me because 44 minutes was always one of my goals for a 4-mile run. Well tonight I  beat that even with a slow first mile. My next decision was that if I could run a less than 10 minute mile for the final or 5th mile I would also run the fastest 5 Mile I have ever run. I actually challenged myself to pick up the pace for the 5th mile to see if I could break 10 minutes. I did this with a lot greater ease than I had anticipated and wound up running 9:21 for final mile. I could not be more pleased or surprised by the outcome.

11:23.   10:31.   10:21.    10:19.    9:21.   =    51:54

Stats-

Weight = #153

Morning foot indexes remain in the 2/3 range.

Sleep memes study app 10 hours per night.

Morning heart rate remain steady.

40 minutes after sectional meet as the air cooled. Half mile jog + a bunch of pickups with short rest and half mile jog back. Good stats.