Sunday:
I had a bad day! I burned my toe on a baseboard heater. I planned to go swimming. I made it to the pool. I got dressed, and was showering off before heading to the pool. I set my stuff (googles, ear plugs, mp3 player) on the shower floor, and stood up. I hit my head on a frigging wall mounted soap dish and gashed my head. So now I am bleeding from my head, and my swimming plans were cancelled since I am sure they wouldn’t want me in their pool with an open, bleeding head wound.
I ended up spinning easy on my bike for about 30-45 minutes.
I want to get a swim cap and head back tomorrow night.
Monday:
Since I have a healing gash on my head, I bought a silicone swim cap to keep it relatively dry. I agaim restricted myself to freestyle. I swam 1 mile in 39:36. I continued on and swam 1.2 miles in 48:15. I believe these are both personal bests for these distances.
Tuesday:
I got home from work and started my running. I ran 1 easy mile, and then ran 4 x 400m intervals @ 6:00 pace. I wanted to do more, but had to get to karate classes. I did two 1 hour karate classes.
Wednesday:
Swam 2.4 miles (Ironman distance) in 1:42:49. This is my new personal best time for this distance!
Thursday:
Friday:
Saturday:
Sunday:
I did 2 hours of karate class.
Monday:
I planned on going swimming. But due to the holiday schedule, the open/lap swim session was cut shorter than normal. Then as I started driving to the pool, the snow was coming down, and the roads were getting messy. I just decided it wasn’t worth it. I turned around and went home and spun on my bike for about 45 minutes.
Tuesday:
I planned to run intervals, but I got home from work a little later than usual. I normally squeeze my run in between work and karate classes. So instead of running, I vegged for a few, then headed to karate classes. I planned to run when I got home from karate classes, but was tired, and it was little late, so I skipped it.
Wednesday:
I had the day off from work. So I headed to the pool in the afternoon and did a long easy 2.4 mile swim. That was my longest farthest swim to date.
http://www.fitness4sports.com/swimming-24-miles-ironman-distance.html
Thursday:
I ran 6 miles: 2 @ 10:00 pace, 2 @ 6:57 pace, 2 @ 10:00 pace.
Friday:
In the morning I spun on my bike for about an hour. In afternoon, I swam one mile using only freestyle. This was the longest/farthest I have swun using solely freestyle stroke.
Saturday:
I ran 6 miles. I planned to run 10, but started having some knee pain in my left knee.
Sunday:
I spun on my bike for about 45 minute easy. Then I did 2 hours of karate classes, including 30 minutes of hard exercise (I led it).
Monday:
I swam 1.2 miles easy. Half freestyle, half backstroke.
Tuesday:
I was sick as a dog and spent most of the day in bed. I was unable to even eat anything except a small 4 ounce cup of pudding.
Wednesday:
Started feeling better, and was able to eat. In the evening felt pretty back to normal and did light spinning on my bike for a little over an hour.
Thursday:
Didn’t have much time, so only ran 3 miles: 2 miles @ 10:00 pace, and 1 mile @ 6:56 pace.
Friday:
After work, I headed to the pool and swam a mile. I wish I had had more time to swim longer. Then I went and did a couple hour long karate classes.
Saturday:
I ran 10 miles. It was not an easy run!
Sunday:
My chest and arms are a little sore from the pull ups, chin ups, and push ups from yestreday. I think that pull up bar will be great for up upper body strength. I am planning on taking today off from it to recover from yesterday though.
I did close to an hour of spinning on Cycleops Fluid 2 Trainer. I was going to use one the Spinervals Timersaver workouts, but for some reason, the DVD player wouldn’t read the DVD. Then I did Rides 2-Las Vegas for a bit, and thought I wasn’t getting the workout I wanted today. So I threw in Spinervals 2.0 - Time Trial Special, and did about 45 minutes of that.
I thought about going swimming, but decided to take a nap instead. I am already planning on going swimming tomorrow night anyway.
After my nap, I went and did 2 hours of karate classes.
Monday:
I waited till my wife came home from school. Then we went off to the pool. She swam a little bit, but then hung out in the hot tub. I mostly played around in the pool. I played with different strokes, breast stroke, back stroke, elementary back stroke, freestyle. I tried to do side stroke, but that wasn’t working that well. My sidestroke needs work. I practiced treading water for a couple minutes. I think it is easier to do an easy elementary backstroke, and then at least I am moving. I played with flip turns a little bit. I also goofed around diving to the bottom of the deep end of the pool which is about 10 feet deep. I swam for maybe a half hour, maybe a little more. I will be more serious on Wednesday.
Tuesday:
After work, I ran 1 easy mile, then ran 4 x 800m intervals at 6:05 minute/mile pace. Then I already sweaty, I headed off to karate classes.
Wednesday:
I swam 2 miles in 1:32. Thats the longest and farthest I have ever swam!
Thursday:
I ran 6 miles. 1 easy mile at 10:00 minute/mile pace. Then 5 miles at 7:38 pace, with walk breaks every half mile.
Friday:
I swam 1.2 miles. I did the first 15 minutes doing freestyle, pushing myself. I did 14.5 laps. Then I settled into swimming easy, doing 1/2 freestyle, 1/2 backstroke. I finished the 1.2 miles in about 52 minutes. I would have maybe finished a minute or so faster, but I stopped to fix a leaky earplug.
Then I did a couple hours of karate classes. I led warmups in second class where I made the other black belts work HARD! LOL.
Saturday:
Ran 10 miles. I ran 7:30 pace, taking 1 minute walk breaks every 1/2 mile.
Sunday:
It was cold, and windy out today. I thought about going for a longer ride (~40 miles), but decided to just do a Subway run (12 miles). I got to the Subway and they were out of most of the stuff. At 1pm? No Sweet Onion Chicken Teriyaki, no Prime Rib, and who knows what else. Of course I didn’t find this out until after standing in line for 15-20 minutes. I thanked the guy for wasting my time. I left there and rode to another Subway and got a couple subs. My ride ended up being about 14 miles total.
A little later I set up my Trek 1000 on my Cycleops Fluid 2 Trainer, and spun for about 45 minutes using one of my Spinervals DVD’s-No Slackers Allowed. They give a good hard workout!
Maybe later this winter, I will pull out my rollers and give those a shot.
Monday:
I had taken the day off for our trip to New York. Even though we cancelled the trip, I still took the day off. I took the opportunity to go swimming in the middle of the day when the pool was less crowded. I swam 60 laps (3000 yards or 1.7 miles). I wrote about it here:
http://www.fitness4sports.com/swimming-3000-yards.html
I also did spinning on my bike using the Spinervals DVD for Recovery and Technique. I spun for about 25 minutes.
Tuesday:
I got home, and started running my intervals. I only managed to get in a couple miles worth before having to get ready for karate class.
Wednesday:
I swam a mile. I started with an easy warm up. Then I swam a handfull of 100 yard intervals doing freestyle. Then I started swimming easy again, but focusing on doing freestyle. I also worked on turning at the wall. Not flip turns, but more like side turns. I should work on actual flip turns I guess. After I finished my mile, I played with diving down an touching the bottom, though not at the deepest part. Maybe next time. I also played with swimming under water a little. Just for fun.
Thursday:
I ran 6 miles. 2 easy miles (10:00 minute/mile pace). 2 miles @ 6:58 min/mile pace. 2 easy miles.
Friday:
Swam one mile. I swam freestyle and a faster but easy pace for the first 15 minutes, and completed 14 1/2 laps. I then switched to swimming my more usual one length freestyle, one length backstoke. But occasionally did an extra length of freestyle. I finished one mile in just under 41 1/2 minutes. When I was done, I goofed around. I swam to the bottom of the deep end just to see what it was like. I will try it again on my next swim night, and maybe see how long I can stay down there.
Then I did a couple hours of karate classes.
Saturday:
I ran 10 miles. I ran at about 7:38 pace, taking one minute walk breaks every half mile. I am working on getting my legs used to running at this pace. I would like to run one of my upcoming marathons at 3:20 pace, or maybe even 3:15 or 3:10 pace? 
I also bought a chin up bar, and installed it into a doorway. Whenever I walked though it, I would do either pull ups, or chin ups, depending which way I walked through the door. I also worked on doing pushups throughout the day.