Morning Speed Set

Get up and get out!

I wanted to get a good 20 minutes in before work today.  I was successful.  Not quite as fast as the last set, but still in range.  Some of the data is a bit wonky this time... Oh well.

Yay!

Pool Certification

One mile swim: 35mins, 50sec

One Mile	92y	184y	276y	368y	460y
Straight Swim	44.78	51.8	55.49	54.04	55.54
one lap = 23y	50.59	53.8	53.71	54.04	55.61
	552y	644y	736y	828y	920y
Total time:	54.78	52.83	54.29	55.17	56.62
35'50" 90	54.46	57.83	56.5	55.67	56.62
	1012y	1104y	1196y	1288y	1380y
Average per	59.92	56.15	54.25	55.28	56.99
50y:	56.3	55.33	54.87	55.33	55.5
1'05" 18	1472y	1564y	1656y	1748y	1794y
	58.36	59.34	57.15	56.25	54.22
1650y time:	56.53	56.84	52.84	55.28
(approx)
33minutes

Spinervals 4.0

Oh yeah... I forgot about 4s/4s sprints.  Ouch.

I went to PT today and told my therapist about my races coming up.  I asked her about increasing my volume and taping while I run.  She had the other PT guy come and give a tape tutorial. 

I have to do my 1650y straight swim tomorrow.  Plus I have a ton of work to do all day and into the evening... yipes!  Wish me luck!

Brick

I woke up this morning and just got on the bike.  I did Spinervals 10.0 (Ride and Stride) and then followed the sweat-filled ride up with a 15 minute effort in the park.  I ran as if I were doing a (very short) race.  HR was up in the 170 range.

Better

That'll teach me to run slow.  Today I did some speed work.  I figure if I have to run 20 minutes or less, I'm going to get faster.  No point in whining.  Just do it.

Twenty Mins

This is one of those times where I'm not sure that I did myself any favors by going out for a run.  I felt like I was working hard.  But when I see these numbers I don't know why I bother. 

Spinervals 18.0

My feet fell asleep within the first mile and I had an odd pain in the back of my right knee near where my hamstring meets my calf.  Then my 305 died. 

I grabbed my watch and didn't miss too much time.  Four long aerobic sets: 20min, 15min, 10min, 5min.  I did what I was supposed to do.

I felt fat and bloated on the bike today.  When I went to shower I hopped on the scale.  I'm ten pounds over what I should be right now.  It's really no wonder.  My stress level is through the roof and I'm eating crap and sit on my ass for work all day.  More lunch hour running for me.  Even twenty minutes.  I have to do it.  Fat ass.  You suck.

I really need to stay away from reading certain blogs.  I hate myself.