Run
Kenyan Running
Time: 1:47:11
Mile 1: 8:59, Mile 2: 9:08, Mile 3: 9:16, Mile 4: 9:05, Mile 5: 8:55, Mile 6: 9:25, Mile 7: 9:13, Mile 8: 8:53, Mile 9: 9:05, Mile 10: 8:40, Mile 11: 8:45, Mile 12: 7:48
Average: 8:56/Mile

Swim
Warm up: 300 free, 300 free/backstroke
Main: Kick 200
3 sets - 3x100 free, 1x100 IM. All on 20 sec rest
1:56.45, 2:05.15, 2:01.63, 2:16.02
2:07.01, 2:05.69, 2:08.31, 2:22.92
2:13.69, 2:18.98, 2:13.11, 2:33.22
500 Pull Easy
Last set is 6x50 at 20 sec rest
Cool Down: 200
Total: 3,000

Swim
Endurance
Warm up: 300m
Main: 4x200 pull with 30 seconds rest
8 x 100: (2:04.35, 2:13.83, 2:23.71, 2:12.71, 2:12.56, 2:13.70, 2:15.47, 2:12.34)
Avg 100: 2:13.58
Total Time: 17:48.67
Cool Down: 100 kick
Total: 2,000 meters

I have been changing my workouts for 2 reasons. 1) I am not making it to the pool in enough time. 2) I need to build myself back up.

Bike
Time: 1:26.48
Odo: 362.8 miles
Max: 34.5 mph
Avg: 18.3 mph
Distance: 26.47 miles

Bike to Work Day 2007

I rode my bike to work today. It was pretty neat to have the opportunity this year. I missed it by one day last year. I rode my road bike this year but I will change to my mountain bike next year. Too many cracks, bumps, etc along the trail I take.

To Work

Time: 29:47

Odo: 330.2 miles

Max: 22.9 mph

Avg: 12.8 mph

Distance: 6.33 miles

Back Home
Time: 27:05
Odo: 336.3 miles
Max: 21.3 mph
Avg: 13.6 mph
Distance: 6.15 miles

Total Distance: 12.48 miles

Swim
Warm-up: 400 free
Main: 50 (51.37) / 100 (2:00.68) / 50 (56.05) / 100 (2:02.29) / 200 (4:35.97)
Cool Down: 700 mix non-free
Total: 1,600 meters

Run
Strength workout (like last week)

Warm up: 10:02
800's: 3:27, 3:29, 3:26, 3:31, 3:26, 3:24, 3:24, 3:27, 3:25, 3:16
Rest: 3:28, 3:29, 3:27, 3:31, 3:28, 3:25, 3:29, 3:27, 3:26
Cool Down: 8:29
Total Time: 1:24:02
Distance: 9.5 miles

I am not too sure if I like sprint workouts. I come home and I am just exhausted. I am usually done for the night. Thats why I have been going to bed so early.

Ironman Coeur d'Alene 2008

It's official. I have signed up for my first Ironman race. I am very excited and yet a little scared. I am not quite sure what I am getting myself into? Maybe I do? I have started a list of other bloggers who are doing the same race. It's very exciting to see that I am not alone!

The cost to register was tough. Registration was $475 plus a $20 processing fee. There are many benefits that come along with registration, but it still hurts. Now its time to save for travel expenses.

"One full year of happiness" is my quote for this journey.

Bike

Easy spinning

Time: 32:47

Odo: 323.8 miles

Max: 24.6 mph

Avg: 17.5 mph

Distance: 9.54 miles

I rode my bike around Mission Viejo Park. I did 6 loops. What a ride! I had one car cheering/screaming at me, a bug hit my cheek, I had to stop for a pedestrian, and I was caught in some rough/windy/almost rain weather. This ride will only toughen me up.

Volunteer

My Way or the Tri Way

Nicole and I volunteered for our first triathlon today. It was a great triathlon to work. We arrived about 6am and got our XL t-shirts. Oh well. We both worked the "transition out". We directed people which way to go. Swimmers to the right, bikers straight and to the left, runners follow the balloons.

There were so many things that were cool about this race. We got to meet Duane and Tea for the first time. It is cool to meet others in the blogging community. Tea was racing today so we got to cheer her on. There were a couple of RMRR members at the race too. I talked with Doug Smith and Bonnie Keefe after the race.

We got to eat afterwards too! I brought plenty of liquids to the race because I wanted to keep well hyrdrated. I drank a few "Go Fast" energy drinks too. I love energy drinks.

Swim

Time: 26:08 (approx.)

Distance: 800+ meters

Run

Time: 1:20:59

Distance: 9.48 miles

Pace: 8:33/mile

I was happy with my run because not only I got some good distance, I also used it as a brick workout. I swam first. Next I had a transition at my car. I took of my wet suit, put my socks and shoes on and I took off. I ran around half around the reservoir (I came had to come back because the sidewalk/trail was closed. I came back to my car and grabbed some more water. This time I went around to the other side of the reservoir. Both sides were about the same distance. My run was much faster than I thought.

I am happy I was able to return to the park and get my workout in. I didn't get rained on and it cooled down quite a bit after the swim. I kind of made my own duathlon.

Bike
Muscular Endurance Day
Time: 2:54:22
Odo: 314.1 miles
Max: 42.8 mph
Avg: 16.1 mph
Distance: 46.85 miles

Well folks...I got back outside today on the bike. I decided that a 3 hour training ride inside would kill me. I was not about ready to watch 2 movies. I rode from my house to Bicycle Village today for the first time. The Bicycle Village group welcomed me. They have some really good peeps. We had a really great turnout today. It was good that we had such a big group (20-30), but was almost too many. We split into groups and met each other part way.

Too many breaks. Breaks are great, but we took too many of them. There was a 74 year old rider who joined us at Cherry Creek Reservoir. This guy was wearning speedos. Yuck. As we rode past Parker Rd, I decided to push it and take it to the top. The 74 year old kept up with me most of the way. I was very impressed.

Once we got back to Cherry Creek Reservoir, I headed back home. I could have taken the ride much harder, but the stop at the gas station was much needed. It was a hot day and I ran out of water and needed a refill. Nicole and I went to Boulder afterwards to pick up a 70 oz. CamelBak that I bought from a guy on craigslist. Now I don't have to stress about liquids as much.

Run
Endurance
Time: 50:57
Distance: 6 miles
Pace: 8:30/mile

I took it pretty easy today. Nothing too exciting happened during my run today.

Bike
Endurance - Easy Spinning
Time: 1:00:03
Odo: 267.2 miles
Max: 16.6 mph
Avg: 13.5 mph
Distance: 13.52 miles

Run
Strength 800s 75 WU: 10' MS: You are going to run 8x 800 at a Z3 effort-with the active rest (easy jogging) being the same time as it took you to run the 800. For example if it takes you 3:45 to run the 800, then 3:45 is your recovery time. CD: 10'

Warm up: 9:45
800's: 3:20, 3:16, 3:12, 3:07, 3:16. 3:23, 3:40, 3:21
Rest: 3:19, 3:16, 3:13, 3:07, 3:15, 3:30, 3:30
Cool Down: 9:25
Total Time: 1:08:56
Distance: 7.9 miles

I had a good workout today. I was pretty beat when I was finished. I can tell that my times started to suffer towards the end. This was the first speed workout I have done in quite some time.

Bike

Easy spinning today. I was to ride only 30 minutes today. I went the extra distance because I didn't swim. I get my cast off on Wednesday so I hope to start swimming soon. I watched the movie "Bobby". I am getting some good "movie time" while I spin in the basement. It hasn't been too hot.
Time: 1:00:06

Odo: 253.7 miles

Max: 19.1 mph

Avg: 16.9 mph
Distance: 16.93 miles

Run
Endurance day. I was pretty tired from yesterdays brick workout. I was feeling it. I even had to walk a little. The temp. was already at 75 degress. This was around 8am. I might bring some water with me next time.

Time: 47:23
Distance: 5.5+ miles
Pace: 8:37/mile (approx.)

Bike

Today was a bike LT test. I warmed up for 30 minutes. The next 30 minutes was a time trial "all out". The remaining time was steady effort. I watched "Rocky Balboa" during my ride. I watched most of the extras too.

Time: 2:30:01

Odo: 236.70 miles

Max: 29.5 mph

Avg: 18.0 mph

Distance: 45.10 miles

Run

I tried Kenyan Running today. Kenyan Running equals to leaning forward, roll off your big toes, keep hands above the waist and look about 6 feet in front. My run was pretty much right after my bike ride. What a day.

Time: 42:17

Distance: 5.22 miles

Pace: 7:55

Bike
Time: 1:03:41
Odo: 191.6 miles
Max: 36.2 mph
Avg: 22.6 mph
Distance: 24.02 miles

Another easy day turns out to be a fast pace. I watch the Ride the Rockies video again. I took it pretty hard. It wasn't quite 26 miles...but close this time.

Run
Time: 54:42
Distance: 7.6 miles
Pace: 7:12

Tough run today. I wasn't really looking forward to it until...I started running. I ran to Cherry Creek Reservoir and went around part of the lake. There were so many cyclists. I was trying to keep up with a few of them. I ran 10 minutes as a warm up and 30 minutes to go all out. I am not sure about running as fast as I can. My plan says to keep track of my heart rate...but I don't have a heart rate monitor. One of these days. The last 10 minutes was a cool down.

Bike
Easy spin for 30 minutes in middle chain ring. Small chain ring is a little too easy for me especially on the trainer. I almost rode for another 30 min, but decided to stop.

Time: 30:07
Odo: 167.5 miles
Max: 25.3 mph
Avg: 14.0 mph
Distance: 7.01 miles

Bike
60 minutes ride on a flat course. Flat course is easy because I have been riding in a trainer. This ride was supposed to be easy. Instead I watched a training video. It is titled: Ride. Volume 1 - The Rockies. The ride was a little depressing at first because the course was the Boulder Peak Triathlon. I was supposed to race this race. Well...I now need to go to Boulder to check it out. This video was fun and great for training.



Run
Time: 21:04
Distance: 2.73 miles
Pace: 7:43


Today was a speed/efficiency workout. I ran 20 minutes with 6x30" stides. I warmed up for the first 10 minutes. I then started at a 5K pace (quick bursts). I ran around the park 3 times. I had the old ladies with canes watching me round the park. I talked with them briefly and finished my run home.


Today's run was more like a brick workout. I ran just shortly after my ride.


Core Exercises
I also did a core workout on my Tom Holland Total Workout video. What a day

Run
Time: 25:02
Distance: 2.58 miles
Pace: 9:42

I ran with Pazu today. He started to get tired about mile 1.5. Today was meant as an easy day on a flat course. I was only supposed to run 20 minutes. I stopped at 25 and walked the rest home.

I am now a new "silver member" to BeginnerTriathlete.com

I am pretty excited because I can find detailed plans which fit pretty close to my needs. There are about 20+ plan in which I have access to. I am not sure how much I will be using it. There is so much you can do, and I am really most interested in the plans and articles.

Guess what? I am now starting to type with two hands again. My left thumb isn't hurting much anymore and I can now move it a little.

I have decided to follow a 12 week Olympic to Half-Ironman Bridge workout. It is a 12 week plan, but I have already started. My next race is the 5430 Long Course Triathlon on August 12, 2007. I am not sure if I will be ready because I won't be able to swim for another few weeks. I started working out early this week and feeling good. I will start my core exercises again next week.

Bike

Time: 1:20:07

Odo: 140.10 miles

Max: 27.3 mph

Avg: 18.5 mph

Distance: 24.67 miles

Run with my wife...I ran, my wife rode her bike

Time: 31:48
Mile 1: 7:41 Mile 2: 7:11 Mile .35: 2:51 Mile 3.35: 7:09 Mile 4.35: 6:56
Distance: 4.35 miles
Pace: 7:19/mile


Cool Down: 2 laps around our neighborhood
Distance: .75 miles


I am so proud of my wife! She went with me today. I am such a lucky guy!! I pumped up her bike tires and off we went. I was running about 8.21 mph. It was a pretty short, but fast run. I hope I didn't wear out my wife too much. My wife doesn't bike much, but it would be great if goes with me again.

Bike
Time: 1:00:06
Odo: 115.4 miles
Max: 19.6 mph
Avg: 15.1 mph
Distance: 15.17 miles

Bike
Time: 45:07
Odo: 100.20
Max: 18.1 mph
Avg: 15.5 mph
Distance: 11.67 miles

Another run
Name: Mission Viejo Parkway Loop (x2)
Time: 30.41
Distance: 3.64 miles
Pace: 8:26/mile

I felt pretty good today. I need to start a new program in order to keep in shape for my next long distance triathlon in August.

Started running

I ran for the first time since my half-ironman race. Today was the 2.4 mile RMRR Trophy series race. I figured 2.4 miles isn't too bad. I can do that. It was harder than I thought. The first mile wasn't too bad. I was nervous because I want to heal up ASAP and don't want to re-injure myself. My hanicap time was set at 6:08/mile. Yikes. The first mile was awesome!!! I ran about a 6:10 mile.
It turned for the worse. I started gasping for air and got major cramps. The next 1.4 miles I struggled. I made it to the finish, but barely. I was told that I look terrible. After a little rest, I started to perk up and felt better. I went with the faster runners for a mile or so cool down. Overall I am pretty happy with my performance. I will now be working on a workout schedule.

Time: 16:11
Distance: 2.4 miles (1 mile cool down)
Pace: 6:45/mile