The question is: will this make me faster?

Ankeny,IA 
Today
Partly Cloudy High 62FLow 52F
  • Temp: 55F
  • Hum: 64%
  • W: 12mph SSE
THURSDAY
Sunny
High 70F
Low 52F
FRIDAY
Cloudy
High 70F
Low 53F
SATURDAY
Sunny
High 68F
Low 48F
SUNDAY
Sunny
High 63F
Low 52F

Thursday - April 17

Bike
  • 45m
  • 14.77 miles
  • 19.69 Mi/hr
Motivation to ride in the basement is weakening. It's getting really hard to workout when the weather sucks so bad. And on top of it all, my knee has been pretty sore today. PT and ortho appt's in the morning tomorrow.

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 4 Sick: 2 Overall Workout: 2

Wednesday - April 16

Run
  • 36m 53s
  • 5.00 miles
  • 07m 23s /Mi

OK, this makes up for not working out yesterday. I got up at 6:30 to run. This is something I'm going to be doing more of now that the sun is rising earlier, and it will (hopefully) be warmer.

Huge winds today! 25-30 MPH! This was "knock you off the sidwalk" wind. Here are my splits:

7:21
7:42
7:30
7:27
6:50

It's easy to keep splits with the GPS. About half of mile 2 was directly into the wind, and I was struggling to keep above 8:30 pace.

Now if I can still get my swim done today, I'll be back on track.

Strength
  • 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Sit-Ups, Flat
    2
    80
    80
    0
    0
  • 1
    50
    50
    0
    0
Sport
  • Physical Therapy
  • 40m

Might be second to last PT appointment. More to follow later.

Well, I didn't make it to the pool today, but I finally got something done that has been needed for months now - I fixed my bike position problem (I think). I took the bike in and told them how the seat is so uncomfortable in the aero position. The 6" drop from seat to elbow pads is just too far - it puts tremendous pressure on my seat and too much weight on my arms. Plus, my knees come up so close to my chest that they flare out to the sides. The guy says, "we can fix it, but it won't be cheap." Basically my two options were to 1. get a new fork and head tube, or 2. get a new stem, handlebars and aerobars. I opted for choice two. I was thinking he meant it was going to be a ton of money, but the final bill should be $250-$300, so that's manageable. I think to solve the comfort issue, it's well worth it. Plus, you guys won't have to hear me complain about my butt hurting anymore.

  • Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 3 Sick: 2 Overall Workout: 4

Tuesday - April 15

No workout today. Big turd in the punchbowl for me. I was planning to run about 6 miles today, but between work, stuff at the house, company coming over, etc., etc., etc., I didn't get any time. I'll just have to make up for it later in the week. On a lighter note, here is what last year's workout was: The much anticipated first time getting the bike on the road did not quite go according to plan. After about 2 miles, all I could think of was "Holy ****, my butt hurts." I only made one loop around the neighborhood before I had to turn in. I didn't even feel like I got a decent workout in. Next priority is a new seat!!! So since that was last year on April 15, I feel at least a little better about not having been out for a road ride yet.

  • Health data: Sleep: 2 Stress: 1 Soreness: 4 Sick: 2

Monday - April 14

Swim
  • 15m
  • 820.21 yards
  • 01m 50s /100 yards

There was a malfunction with the heater at the pool. The water was 89 degrees. Have you ever tried to swim laps in 90-degree water? It was extremely hard to do any sort of workout. But any workout is better than no workout.

Strength
  • 34m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Sit-Ups, Flat
    2
    80
    80
    0
    0
  • 1
    60
    60
    0
    0

Also did a more extended version of the PT exercises.

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 4 Sick: 2 Overall Workout: 2

Sunday - April 13

Strength
  • 25m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Sit-Ups, Flat
    2
    75
    75
    0
    0
  • 1
    50
    50
    0
    0

Did PT exercises as well.

Planned day off before I ramp things back up again tomorrow. I have to say I'm very pleased that my knee doesn't hurt AT ALL today. I mean, it still hurt when I would squat down for extended periods, such as fixing Kaylee's dress at her dance class pictures. But my knees have always been like that. I had to get up at 4:30 this morning to take Anisa to the airport for a conference she's going to in Pheonix. It's 90's there all week. My mom is here to help with the girls (or "grills" as Kaylee says). She's all about the grandma time, so I should have plenty of time to get workouts in. One last comment - I officially signed up for the Copper Creek Tri on June 8. I think it'll be a perfect tune-up/practice run for Hy-Vee. Plus, I seem to do better at the sprint distance anyway. So now I've saved 20 dollars on entry fees with my USAT membership, which after the 10 dollar deduction from last year's Hy-Vee, means that I only need one more USAT sanctioned event to recoup the total cost of a yearly membership ($39). Plus, three events gets you a national ranking. Just like back in the days of playing Command and Conquer online (early days of online gaming).

  • Health data: Sleep: 1 Stress: 3 Soreness: 4 Sick: 2

Saturday - April 12

Run #1
  • 10m
  • 0.50 miles
  • -----

5 min. warmup run, then 5 min. of stretching.

Run #2
  • 27m 27s
  • 4.00 miles
  • 06m 52s /Mi

Decided to turn it up another notch tonight on the treadmill. This 4-mile run felt surprisingly smooth - I never really felt like I was pushing myself. I know I could have kept up this pace for a full 10K, but I didn't want to push it that hard, that far, just yet. But the legs felt strong, no knee pain, and breathing was comfortable.

I forgot to put my HR monitor on. I would have liked to have had that information.

Strength
  • 26m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Sit-Ups, Flat
    2
    75
    75
    0
    0
  • 1
    50
    50
    0
    0

Also did PT exercises: planks, bridges, single leg squats, sidesteps, and lunges.

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 4

Friday - April 11

Bike
  • 45m
  • 15.52 miles
  • 20.69 Mi/hr

Just enough to keep the legs in shape.

Strength
  • 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Sit-Ups, Flat
    2
    75
    75
    0
    0
  • 1
    50
    50
    0
    0
Sport
  • Physical Therapy
  • 40m

Another PT session today. All the exercises are getting easier, so I'm increasing resistance/reps/duration. So I think that's a good thing.

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3

robfornoff's Training Log


 April 2008 
SunMonTueWedThuFriSat
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27 28 29 30   
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • June's totals
  • May's totals
  • 2014 totals
  • 2013 totals