Training log 10/26 – 11/1

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.