Totals for May 2010 and YTD

In the month of May there was two TTs and two duathlons added into the training totals.

Below are the totals for this May compared to previous Mays. In all Mays, except 2009, there were TTs and duathlons, I think in May of 2008 there were two TTs and three duathlons. You can see that I stopped running and basically stopped biking in May of 2009. You will notice this trend with comparisons to 2009. I stopped running and basically stopped bike in May 2009, and I started wearing a walking cast for about 3 months at this point.

Below are the YTD totals and the totals since 2007. I am wonder if I can hit a million yards by the end of this year. Probably not. Probably not until early 2011.

Below are the totals since 2007 and the average per month since then. These totals include all races. I think 21+hours of training a month for over 3 years is a pretty good average.

This Sunday I am doing Pigman Sprint in Palo, IA. Last time, and only time, I did the race was 2008. I will have a little preview before Sunday.

Workouts for the Week of 3/22 Through 3/31

This is probably the last week I do this. Unless I have a really interesting workout week. These posts are a little tedious and some what dull. I will keep putting in monthly summaries.

This was a rest week, a light workout week, it is the 4th week in my 4 week cycle. The 4th week is usually a lighter week.

Monday (3/22) - Did the pool running / aquajogging workout with some swim mixed in. This time I wore my shoes in the pool. I like wearing shoes in the pool when doing this. I feel I can workout a little harder without my tender feet feeling pain. Water running was about 45 minutes and swimming was about 12 minutes (3x200 plus 100 at the end = 700 yards)

Tuesday (3/23) - Did PT and strength workout only. Besides PT exercises did 4x80 crunches and 4x10 squats with 20 seconds holds. Total time = 30 minutes

Wednesday (3/24) - SCS Multisport Masters Swim workout morning. Used the Finis Tempo Trainer. I will post a review of this simple, yet useful device.

300 fr

100 nf

4x50 dr

4x50 k

4x50 pull

4x(200 with 20sr, 150 with 20sr, 100 with 20sr, 50 sprint with 60sr) increase pace for each set. Used the Finis Tempo Trainer to keep pace and increase pace.

100 cool down

Total Time = 65 minutes

Total Yards = 3100 yards

Thursday (3/25) - 30 minute bike keeping cadence about 90 rpm. Kept it at a medium to medium-hard pace with a 5 minute cool down at the end.

Friday (3/26) - SCS Multisport Masters morning swim workout. This morning I wore my tri kit with my wetsuit over it and a swim cap. Looking to get used to the race gear. About a month from my first race and want to get a feel for the wetsuit and tri kit since it has been awhile. Once out of the pool got out of wetsuit as fast as possible, I got out of it pretty fast.

300 fr

100 k

300 nf

100 pull

6x150 (25 nf/100 fr/25 fast)

300 fr

3x50 fast

50 ez

300 fr

6x25 sprint

50 ex

300 dr/smooth

Total time = 60 minutes

Total Yardage = 3000 yards

Used the Finis Tempo Trainer when doing the 300s

Saturday (3/27) - 60 minute bike workout. Warm-up, 2x3 min aerobic with 3 min ez between, did the rest at a decent pace

Sunday (3/28) - First rest day in 28 days. No workout today.

Week Total Swim Time = 2.3 hours

Week Total Swim Yardage = 6800 yards

Week Total Run Time = 0

Week Total Bike Time = 1.5 hours

Week Total Water Running Time = 0.75 hours

Week Total PT and Strength = 0.5 hours

Week Total Time = 5.05 hours

Monday (3/29) - Changed up this week, not water running, swimming at SCS Multisport Masters Swimming. Felt a little sluggish this morning.

400 fr

100 nf

4x50 dr

3x100 k/p

3x(100 IM with 20 sr, 50nf with 20 sr, 200 build 50 with 30 sr, 150 medium pace with 60 sr)

200 ez pull

Total Time = 60 minutes

Total Yardage = 2700 yards

Tuesday (3/30) - 60 minutes on the bike trying to maintain a cadence of 90+rpm. Medium to medium-hard pace. Spent about 15-20 minutes in the areobars. Did PT and strength afterwards. Did the usual PT exercises, plus 3x80 crunches and 4x10 squats with 20 second hold after each. PT and strength for a total of 25 minutes.

On Tuesday I went to the doctor and had my once upon a time monthly x-rays. This was my first x-ray in two months. You can still see a faint fracture in my tibia. We put the new x-ray next two the last x-ray next to an x-ray from a few months ago. Debatable if the fracture is better looking from the last x-ray. Definitely better than a few months ago. Doctor told me to keep doing what I am doing as long as there is no pain coming from the fracture. I will be going back in 6 weeks for another x-ray to see how things look. By that time I will have completed St. Anthony's. As usual, we will make a decision on how to proceed after the next x-rays. The consult with surgeon is still looming. Seems dumb to operate on something that does not hurt, but if it is not healing fast enough I guess something needs to be done

Wednesday (3/31) - Did water running today, with shoes on, and some swimming in between. 43 minutes of water running and 14 minutes of swimming mixed in. Mixed four 200s into it for a total of 800 yards

Workouts for the Week of 3/8 through 3/14

Monday (3/8) - Same as last Monday morning, except a little more aquajogging than last week. 41 minutes of aquajogging in the "hot" pool. I would do 200s every 10 minutes or so and a 100 pull at the end for a total of 900 yards in about 18 minutes. Total workout time for the day was 59 minutes.

Tuesday (3/9) - The usual Tuesday workout. Did 27 minutes of PT and strength work. PT exercises focus on core strength and lower body, and improve my mechanics for running. Then did some strength work. Strength work was 4x80 crunches, some planks (also part of PT), Did 4x10 squats with about 20 second hold in squat position between each set. Added some lunges, no weight, just lunging. Before PT and strength, got on the bike for about 37 minutes. Tried to hold pace about 90+rpm and go steady.

Wednesday (3/10) - Master's swim workout, goes a little something like this (like last Wednesday, it was kind of an ass kicker):
200 fr
100 dr
100 k
6x50, build odd, even ch
1500 broken with a jog around both pools after each, time includes jog time.
Broken down like this:
500@10:00 with jog finished about 8:00
400@8:00 with jog about 6:45
300@6:30 with jog about 5:45
200@4:15 with jog about 4:00
100@2:45 with jog about 2:25
200 pull cool
Total yards = 2400 (about 50 minutes)
I was pretty tired after this workout


Thursday (3/11) - 70 minute bike workout. Broken down like this:
warm-up
3x30 sec 42x15 gear @ 30sr
4x20 sec hard 53x15 gear @ 40sr
1 min ez spin
10x1 killer minutes, hard effort (90-100%) in gear of choice. @ 1 min rest
2 min ez spin
10 min steady tempo keep at 100rpm or more
2 min ez spin
6x20 sec sprint with 53x15 gear @ 40sr
cool down

Friday (3/12) - Master's swim:
150fr
150nf
2x25 scull
2x50 build
2x25 tarzan
2x30 second vertical kick
Dan had a square drawn on board with 12 different options, wanted us to pick tic-tac-toe from the workouts. Pick across, down, etc. Basically, build your own workout. The order of mine went like this: 400, 250, 500, 125, 75, 50 25, 175, 100, 225, 150, 25ez. Ends in "0" smooth, if ends in "5" fast
Total Yards = 2600 (Time about 60 minutes)

Saturday (3/13) - Gear West Spin Group. Curt put in Spinervals 33, "Cave of Pain" or "Pain Cave". Did the Spinerval DVD plus a little in the beginning and a little at the end for a total of about 70 minutes. After the spin I went for a short and easy jog in the area of Gear West and that lasted about 23 minutes. After that, when I got back to Jackies, we went for about a 3mi walk around Lake of the Isles. I did not include the walk in my workout. It was just a nice and easy walk around the lake. Beautiful weather.

Sunday (3/14) - Jackie and I did easy Fartleks around Lake of the Isles (about 3 miles), just like last weekend. We did the walk two lamposts and easy jog two lamposts. The last couple we did faster than jog, closer to a run. Total time around the lakes was the same as last week, about 37 minutes. Felt ok. Later in the day I got on the trainer for about 70 minutes. I was on and off the aerobars and I was trying to maintain a constant pace. Felt pretty good. Weather was beautiful on Sunday.

Swim Yardage for the week: 5900 yards
Swim Time for the week: 2.1 hours
Bike Time for the week: 4.1 hours
Run (jog) Time for the week: 1 hour
Aquajog Time for the week: 0.68 hours
PT and Strength Time for the week: 0.45 hours
Total Time of the week: 8.3 hours
I was able to put in over 8 hours for the week. Hooray!

Training Data Summary for 2009

Below is a training data, with racing data included, summary for 2009, with 2008 in parenthesis.
It is pretty obvious how the stress fracture influenced my run time, otherwise things look really good. Too bad I could not really race in 2009.

Swim Yardage = 325,027 yds (215,425 yds)
Swim Time = 120 hrs (83 hrs)

Run Time = 25 hrs (102 hrs)

Bike Time = 109 hrs (103 hrs)

PT and Strength Time Estimate = 21hrs

I was surprised the bike time was as close in 2009 as 2008, much more of the time in 2008 was from racing than in 2009, of course.

The swim yardage increase is enormous. I guess that is what happens when you start going to Masters 3 days a week.

My leg is still healing. A CT scan a few weeks ago showed slower than expected healing. A small fracture can still be seen in the bone in the x-ray. My doctor talked to two surgeons, both who have seen this type of fracture before. They recommended that if it is not healed in a year, from the time I stopped running, which would be the first week in May 2010, I should consider surgery. I don't like that idea at all.
My doctor and I decided, along with one of the surgeons, that I should start some impact (light) work. So I did 10 minutes on the elliptical last week. No pain in the bone area.
I have already registered for 8 races in 2010. I am going to race, even if I have to walk the run for each race. Hopefully, it will not come to that.
My next post will be my goals for 2010 and I will start posting my schedule.