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November 9

Run
  • 33m 30s
  • 3.11 miles
  • 10m 46s /Mi

IronGirl training for Steph. Not quite the pace we wanted, but a friend doing IronGirl ran with us, and she couldn't hold a 10 min/mi pace. Plus it was a little warmer than last week.

Swim
  • 1h 00m
  • 1850.00 meters
  • 03m 14s /100 meters

400 WU
6 x 50 scull up, streamline kick down
6 x 50 kick on 1:30's
200 pull
200 pull w paddles
200 pull w fists
200 pull
50 CD

Was a little surprised that I only got this much done since most of the set was done with the pull buoy, which should have made the set go faster. The 200 pull with fists was very interesting, and really drove home the point of timing the pull with body rotation.

November 8

Run
  • 1h 37m 16s
  • 10.00 miles
  • 09m 43s /Mi

Actually two runs: approx. 3.5 miles from home to TTL to watch Dean and other BT peeps get started on their 4000m swim, then 6.5 miles while they did their swim.

Dean did great on the 4000m OWS in Tempe Town Lake. His total time swimming (1:36:00) was almost identical to my 10-mile run.  The sad thing (for me) is that I did the AFLAC IronGirl 10-mile last year in 1:38:21, and that was a really bad race nutritionally (I had to walk some of the last loop). I felt really good through most of this run and really pushed it a little harder than I should have in places, and still was the same as last year? Even though I've really gained speed over the past year? Something just doesn't seem right.

Next Sunday is the 2009 IronGirl race, and I'm signed up for the mother-daughter 5k, but she will not be able to do the race due to an ulcerated artery in her leg. So I've been debating whether to do a fast 5K or switch up to the 10-mile race to beat last year's time. It may come down to a registration day decision, depending on what it will cost me to switch. Either race should result in a PR. 

November 7


 "rest" day for me -- filled with ballooning, working on my dad's house, supporting Dean on his run, and shopping for my sister-in-law's birthday present. If it's a rest day, why do my knees hurt so bad? :)

November 6

Swim
  • 11m 12s
  • 400.00 meters
  • 02m 48s /100 meters

Just fun stuff waiting for Dean...

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Incline Row
    2
    15
    20
    45
    45
  • BACK - Lateral pull-downs
    2
    15
    20
    60
    60
  • CHEST - Seated Bench Press - Machine
    2
    15
    15
    45
    45
  • LEGS - Leg Press
    2
    20
    20
    90
    90
  • LEGS - Lunges
    2
    0
    10
    0
    0
  • TRICEPS - Machine Extensions
    2
    15
    20
    30
    40

Weights at LTF

Sport #1
  • Elliptical Training
  • 15m

Elliptical training was warm up to morning; stretching and foam rolling at LTF after weights

Sport #2
  • Stretching
  • 20m

Elliptical training was warm up to morning; stretching and foam rolling at LTF after weights

Woke up at 5:00 a.m. in enough time to make it to Master's swim, but my body said it needed a little more rest. So I intended to take today as a rest day, but then Dean decided to swim at LTF. I have only been to LTF once in the past seven weeks or so, and figured I might as well use the facilities once in a while since I'm paying for the membership!

I understand now why I never lost any weight while going to a gym -- I just don't have the focus to do any one thing for a long time at the gym. So while I was there and active for more than on hour, it's not the same as going for an hour run or even a Beeline loop on the bike. Really thinking of dropping the gym membership. With master's swim I no longer need access to the pool, and with the trainer, I can bike indoors when it's too cold or dark outside. And running is so much better outside. Even so, I might wait until after the cold and darkness of winter go by before cancelling the membership, just in case.

November 5

Bike
  • 1h 13m 24s
  • 21.76 miles
  • 17.78 Mi/hr

Beeline with Robin and Elliot. Fun ride for me, mostly socialized, thought I was out of shape and going slow, but the average pace isn't bad for me!

Run
  • 32m
  • 3.00 miles
  • 10m 40s /Mi

Run with Stephanie after work. She's going to beat her 5K PR at IronGirl easily! I was supposed to have gone out for another 3-mile lap to start my marathon training plan, but it was getting late and I wanted to get home.

November 4

Swim
  • 54m 30s
  • 2000.00 meters
  • 02m 43s /100 meters

Master's swim at McClintock

400 WU
some kick
some pull
4 x 75's (kick, drill, swim combo)
a bunch of 50's on the 1:30
some 50's on the 1:20 (which essentially turn into 100s because I get no rest)
some 25 sprints
In the end the watch said I did 2000.

Good workout, even if I don't remember the exact yardage...

November 3

Run
  • 43m 58s
  • 5.00 miles
  • 08m 47s /Mi

Track workout with RunFit group

1.25 mile warm up @ 9:30 pace
8 x 400 at 7:35 pace w 200 jogs in between
400 CD (should have done more cool down, but was running out of time)

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Rotorkim's Training Log


 November 2009 
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