Exercising my demons

Framingham,MA 
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Saturday - November 29

Goofed off for a bit in the morning, then went to the LBS to drop off the wheels from my tri bike to get fixed.  They keep coming out of true, so they're going to add some spoke prep to each nipple then retighten everything. 

Afterwards I went to another little hole-in-the-wall shop that I found through Cragislist, and picked up a new set of cheap wheels for my single-speed road bike.  I got a regular front wheel and a "flip-flop" rear wheel (single freewheel on one side, fixed track cog on the other).  Pretty cool!

In the afternoon/evening, I went to the BC/Maryland football game.

  • Health data: Hours slept: 12

Friday - November 28

Spent most of the morning cleaning up after yesterday's events, then goofed off the rest of the day.  I had planned on doing spinning class in the morning, but it was cancelled.  Went to bed early to catch up on rest.

  • Health data: Hours slept: 8

Thursday - November 27

Run
  • 29m 42s
  • 3.11 miles
  • 09m 33s /Mi

5k PR!

7:30am - To get the day off on the wrong foot (no pun intended) I overslept and missed the 5k I signed up for.  I'll go out in a little while and run, but I'm still pissed at myself.

10:00am - Ok, now I feel a little better after running my fastest 5k ever.  I was a bit overdressed, but along the way I was able to adjust so it was okay.  At the 2 mile mark I realized that I could break my previous 5k PR (32:07) and maybe go sub-30:00 as well, so I pushed myself pretty hard the last 1.1 miles.

  • Health data: Hours slept: 6

Wednesday - November 26

Run
  • 47m 40s
  • 4.00 miles
  • 11m 55s /Mi
Swim
  • 25m 19s
  • 1312.00 yards
  • 01m 56s /100 yards

2x400m free
1x200m P&PB
1x200m free

8:30am - Plan for the day - work as long as I need to (until the office starts clearing out), then go to the gym for running and/or swimming.  A friend of mine invited me to a "pre-Thanksgiving" dinner tonight that she does every year with all of her single friends, should be fun.

5:00pm - Left the office just before 2:00, hit the gym for a run and a swim before heading home.  Given that I hadn't swam in over two months, I felt pretty good in the pool.  In fact, I was shocked that I was sub-2:00 per 100 yards.

  • Health data: Hours slept: 6.5

Tuesday - November 25

8:00am - I had planned on getting into town early to swim this morning (honest, I had the bag packed and everything) but I overslept.  :(  I would try to do it tonight but I'm having dinner with my kids and my STBX, then her and I are working some more on our divorce agreement.  :(  What fun!

  • Health data: Hours slept: 6.5

Monday - November 24

Run
  • 36m 21s
  • 3.10 miles
  • 11m 44s /Mi
Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Leg-Raise, Hanging
    3
    12
    12
    0
    0
  • ABS - Medicine Ball Twist
    3
    12
    12
    10
    10
  • BACK - Back extensions
    3
    12
    12
    10
    10
  • BACK - Deadlifts
    3
    12
    12
    50
    50
  • 3
    12
    12
    70
    70
  • 3
    12
    12
    80
    80
  • BICEPS - DB Curls
    3
    12
    12
    50
    50
  • CHEST - Flat Dumbell Press
    3
    12
    12
    50
    50
  • CHEST - Incline DB
    3
    12
    12
    50
    50
  • LEGS - Standing calf raises
    3
    12
    12
    0
    0
  • SHOULDERS - Side DB raise
    3
    12
    12
    20
    20
  • 3
    12
    12
    60
    60

8:00am - Plan for the day:

  • 9:00am - Meeting with health coach at work
  • 5:00pm - Dinner
  • 6:00pm - Pick up number packet for race on Thursday
  • 7:00pm - Running and strength training

10:30am - My meeting with the health coach was generally uneventful, we discussed how my running and strength training are (or aren't going), and how/when to start working on my diet and weight again.  A few weeks ago she mentioned to me that she's single and doesn't have a boyfriend, so we spent part of the time talking about online dating, finding people who are active like we are, etc.  It was an interesting conversation, as I would go out with her in a heartbeat if we didn't already have a coaching relationship.  Hmm, maybe I don't need a health coach after all...   :)

8:00pm - Dinner and picking up my number went pretty quick, so I was able to get to the gym by 6:00 and I was home by 8:00.

  • Health data: Hours slept: 7

Sunday - November 23

Run
  • 1h 14m 33s
  • 7.00 miles
  • 10m 39s /Mi

24F, 15F wind chill

11:00am - My Mom offered to watch the girls for a while so I could get my run in (thanks, Mom) so I ventured out into the cold looking and feeling like the Michelin Man.  I started off too fast because I was focusing on warming up and not watching my pace, but overall I felt pretty good and averaged 20 seconds per mile faster than my 1/2 marathon pace.  Not too bad considering that it was my first long run since the race.

6:00pm - In the afternoon the girls and I were invited to a party at a friend's house to watch the Patriots-Dolphins game.  It felt a bit weird because it was all married couples plus me, the soon-to-be-single guy.  At least there were a bunch of other kids, so my girls had a lot of fun.  And the Pats won!

  • Health data: Hours slept: 8

scott's Training Log


 November 2008 
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