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.
Sunday:
I slept in again to 8am. That was nice. I had kind of planned on going swimming today. The weather had been forecasted to be horrible, but when I got up, it was sunny, and the sky was blue. I took my bike out for a 16 mile ride. It was alot of fun, other than the flat tire I got when I picked up a thumb tack.
Then I did a couple hours of karate class.
Monday:
I swam one mile doing a mix of front crawl/back crawl.
Tuesday:
I did a 2/3rd mile warmup, and ran 6 x 400m intervals at 6:00 pace. I debated about even running. Since I cancelled my entry into the NYC Marathon, I plan to take it easy until late December when I start training for the Boston Marathon.
Then I did a couple hours of karate class.
Wednesday:
After ork, I signed up for an indoor triathlon (15 min swim, 15 min stationary bike, 15 min run on a treadmill). So I have that to train for. I got home, got my stuff together, and headed to the pool. I swam fast for 15 minutes (1/2 freestyle, 1/2 backstroke), and managed to swim 13 laps in 14:38. I paused the watch, and caught my breath for a few. Then I continued swimming till I hit 35 laps (one mile). I finished the mile in about 42 1/2 minutes (not counting my time out to catch my breath. I need to work on swimming freestyle more consistently. I can swim 50 yards in about 50-60 seconds if I do freestyle the whole way. I can swim 50 yards in about 60-70 seconds if I swim half freestyle, and half backstroke.
When I got home, I did some easy spinning on my bike for maybe 45 minutes.
Thursday:
I had been tapering. I was scheduled to run 3 miles today: 1 easy mile, and 2 miles at 8:00 pace. That was when I was supposed to run the New York City Marathon on Sunday. But since I cancelled that, I dropped the taper. I am going to be following the Furman FIRST 3:20 schedule as I train for Boston in April. The schedule starts the last week of December. In the meantime I am going to do the first few weeks of the 3:20 schedule, though limiting my long runs to 10 miles.
So tonight I ran 6 miles on my treadmill. 2 miles at 10:00 pace, 2 miles at 6:58 pace, 2 miles at 10:00 pace.
Friday:
I did a 40 mile ride this morning. The temps started out in the mid 40’s. I rode 18 miles to pick up a Fizik Pave bike saddle that I won on ebay. I rode in to a stiff head wind for the whole 18 miles down there. But at least I got the tail wind on the way back. I stopped at the local tri/running store to see what he had. I ended up buying some Yankz Lace Locks and a pair of Fila Volante shoes that he had on clearance for $20.
I also got into an accident about 3 miles from home. I was cruising down the road at about 25mph, and came to a crossroad. I didn’t have a stop, but the truck who pulled out in front of me did. I slammed on my brakes and stopped. He appologized saying he didn’t see me.
It was a little over 2000 feet of climbing.
MationBased data:
http://trail.motionbased.com/trail/activity/7069151
Saturday:
I ran 10 miles this morning. I ran the first 5 miles at an 8:00 pace with walk breaks. The second 5 miles I ran at about 7:35 pace also with walk breaks. I plan to use the Furman FIRST 3:20 schedule to train for the Boston Marathon. So I want to get used to running at this faster pace.
Sunday:
I slept a lot today. I did a 10 mile bike ride to the bike shop to pick up some new brake cables. Then I did a couple hours of karate class.
Monday:
I rode my bike to the community center. I swam 1.2 miles (42 laps) in a easy/slow 58:38. I alternated between front crawl and back crawl. Then I rode my bike home. Maybe next time I will try to do more front crawl. Maybe three lengths front crawl, one length back crawl. We’ll see.
Tuesday:
When I got home from work, (after letting the dog, checking the mail, etc) I started running my intervals. Unfortunatly I didn’t get far. I ran a little over a half mile warm up. I ran 2 x 1000m intervals @ 6:30 pace, and then had to get ready for karate class. After karate class, I came home and did another half mile warmup, then ran another 3 x 1000m intervals.
Wednesday:
I rode my bike to the community center. Geez it was cold. I need to wear gloves, and something under my helmet to cover my ears. I swam a mile. I swam a lot more freestyle tonight. I tried to do 50 yard intervals. I worked at swimming 50 yards as fast as I could. I think my fastest 50 yard lap was 49 seconds. Maybe a little faster. Then I was rest between laps. I did a little backstroke, but mostly freestyle.
Thursday:
I planned to get up early this morning and crank out my run before work. Unfortunatly I got a phone call just before midnight on the support phone I am carrying for work. A wrong number. A minute later they called back. It was still the wrong number. I had a hard time getting back to sleep. Then I slept poorly. But slowly I start to get into a deeper sleep. Then the phone rang again at about 4:30am. Same frigging people! Get a clue! There is no Dr. Gorczyca here! I had set my alarm for 5:45, but ended up hitting the snooze for 20 minutes. I manage to get my run done, minus the cool down mile. I was a little late for work. I was tired all day thanks to being woken up in the middle of the frigging night!
Friday:
I skipped swimming as time was too tight. I have been squeezing swimming in after work, and before going to karate class. But I needed to pick up my new tires at the bike shop, and needed to go to the post office. So that left little time for swimming. I decided to go swimming on Saturday instead.
Saturday:
I slept in till almost 8am. Then I procrastinated my running. When I finally started my running, I was just lacking energy and motivation. I did manage to finish my scheduled 10 miles. I then took a hot bath and an hour long nap. I considered going swimming, but just lacked the energy and motivation to go. I may try to go tomorrow. I want to ride my bike tomorrow, even if it is on the trainer in front of the TV.
Sunday:
I wanted to take my bike out for a long ride. When I got up in the morning, the temps outside were in the 40’s! Ack! The forecast had the highs being in the mid-70’s. So I figured it would be warming up. So I waitied for it warm up. Finally it started getting warmer. When it got up into the 50’s, I started getting my stuff together. By the time I was ready to leave, it was almost 60 degrees out. I did a 37 mile ride on my tri-bike. This was the first long ride since I got my bike fitting redone. The aerobars were more comfortable. I managed to stay down on the bars for most of the ride. I stopped at McDonalds at about 15 miles. Then I stopped at Subway at about 31 miles and got a couple subs to take home. I just shove then in my jersey pockets. I managed to do about 2000 feet of climbing over the ride. As always, my ride ended with a 300 foot climb as I live on a hill.
In the afternoon, I went and did 2 hours of karate class. Man, were my legs tired!
Monday:
Normally there are classes at the pool, and I have to wait till 7:30 before open swim starts. But due to Columbus Day, there were no classes, and it was open swim. So I hit the pool right after work and swam a mile. I could have swam more, but I had a running race the next day, and didn’t want to wear myself out. One of the lifeguards who had been seeing me since I started swimming, commented on my improvement.
Tuesday:
I ran a 3 mile race (actually it was close to 5k). I finished in 21:13 and tied for 1st place. Me and the other guy intentionally went for the tie. We finished 2 minutes ahead of the next finisher. I went to normal karate class after work.
Wednesday:
I rode my bike to the community center and swam for an hour. I swam 45 laps, or close to 1.3 miles. I alternated between front crawl (Freestyle), and back crawl (back stroke). Then I rode my bike home. The bike ride was only about 6 miles, but had about 600 feet of climbing.
Thursday:
Ran 6 miles: 1 easy mile (10:00 pace) and 5 miles at 7:30 pace.
Friday:
I normally go swimming after work, and before karate class. But I didn’t have time, since I stopped at the bike shop for a 30% off sale. I bought some new tires for my triathlon bike. Then I went to 2 hours of karate class.
Saturday:
I ran 13 miles. Then I spent most of the rest of the day resting, and working on repairing an old Schwinn bike.
Sunday:
I was scheduled to run for 15 miles. But it was a long weekend with a long driving trip to Pennsylvania. Got home about 7:30, so I managed to get in 10 miles, and called it a night.
Monday:
A new PB! I swam 1.2 miles in just under 58 minutes. That’s the farthest I have swam. I am still working on swimming smoother. At one point I was doing front crawl and realized I was taking way too many strokes. I slowed down and started doing better. I worked a little on regular backstroke and made some improvement. But I ended up going back to modified backstroke.
I had planned to ride my bike to the pool. I got home from work and decided to take a short nap. I set the alarm, but ended up sleeping through it. So I slept longer than I planned. So I drove to the pool instead. Maybe I will take my bike Wednesday.
Tueday:
I squeezed in my quarter mile intervals before heading off to karate class. I was supposed to do 400m rest intervals, but due to lack of time, I just rested for about 2 minutes between each.
Wednesday:
I just got home from swimming. I swam another 1.2 miles tonight. I started off mixing it up. But settled into a length of freestyle (front crawl), and doing a length of backstroke (back crawl). I have been doing modified backstroke (like breaststroke, but on my back and with a flutter kick). But I decided to work on the backstroke. I started off very weak at it. But I was really starting to get the hang of it. I manage to finish the 1.2 miles in about 57 minutes which about a minute faster than Monday night!
Oh, and I got my new goggles. They are a Aqua Sphere Seal Mask. I had very little problems with fogging on these.
Thursday:
Ran 8 miles. One easy mile (10:00 pace) and 7 miles at 8:00 pace. The run actually felt pretty good.
Friday:
Did my swim tonight. I left work a few minutes early to get more swim time. I did a straight combo of one length front crawl, one length back crawl. I am getting better at both of these strokes. I did 1.2 miles (42 laps) in 53:34. That about 2 1/2 minutes faster than my previous best time for that distance. I am feeling much better in the water!
Saturday:
I was scheduled to run 20 miles at 8:15 pace. I got up in the morning and procrastinated starting. When I finally did start, I felt kind of stiff, but I loosened up. But I just wasn’t into it. But I managed to slog through the 20 miles. This was my last 20 mile day before my upcoming marathon in New York City. But I finished it, now I am in taper mode!