• 2010 Race Calendar

    01.17 - Samson Stomp 5K
    04.24 - Deer Run 10K
    05.01 - Door County Half Marathon
    07.11 - Pewaukee Triathlon
    08.01 - Bradford Beach Tri
    09.11 - TosaFest 5K

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Developing Power For The Swim

Yesterday was another big day on the treadmill.  I wasn’t sure whether I wanted to do speedwork or run for distance.  So I did something right in the middle.  The result was a 3.25 mile run in 25:39.  That works out to a 7:54 mile pace – a new best at that distance for me.  I’m a happy camper!

I also did this run without any type of knee support.  It turned out to be about 80% the right decision as I did experience some stiffness in my left knee during the last mile.  It wasn’t enough to make me feel like I wanted to stop but it was enough to tell me that I still need to keep a close eye on it going forward.  Some good stretching right afterwards, a short easy stretch on the bike to “unload” the legs and an ice pack later in the day all seemed to be the cure as my knee is feeling fine again.  I never would have guessed that staying loose and pain-free would be so much work!  Maybe I’m getting old.

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Hitting The Run

Happy Tuesday everyone and everybody knows (or should know) that Tuesdays are Lost days!  Can’t wait for tonight!

I posted my weekly weigh in results a little early this week (a little late getting around to posting) and was really excited with the results.  Had another solid workout with my trainer yesterday.  We started with an 8 minute spinning circuit followed by leg work (squats and kettlebell lunges), upper body (kettlebell rows and LOTS of push-ups) and abs (medicine ball crunches and the usual planks).  All that along with an evening of sparring at karate and you can probably understand why I slept pretty well last night.

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Michael Phelps I Am Not!

….but I am happy to report that yesterday’s trip to the pool for some lap swimming went better than expected!

After taking several minutes to get used to the water (yes, I’m a wuss about cold temperatures….getting the water level above the equator is always a long process for me), I ended up doing 750 meters total in 50 meter increments with about 12-15 breaths in between.  It’s a long ways to go to get to the 1500 meters for the Olympic distance triathlon but we’re getting there.

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I Think The Yoga’s Working!

No fancy greetings this morning.  Today, we jump right into the good news.

I mentioned before that it was recommended I try yoga as a way to alleviate my knee pain.  After two days of using yoga, my IT Band brace and icing the knee, I’m happy to report that the triple whammy seems to be working!

I had success the first time using the IT Band brace during a gentle 5K run on Sunday.  During our warm ups for karate on Monday, we coincidentally got into a few yoga poses for stretching – butterfly, Warrior one, etc.  We focused on the hamstrings, quads and glutes and I honestly felt great afterwards (especially after the butterfly stretch which traditionally I’ve avoided due to my lack of flexibility).

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Weigh-In Results – Week 9 (Hitting The Wall)

Hey everyone!  Another week.  Another weigh in.  Let’s jump right into it.

For last week’s weigh in, I came in at 195.8 lbs. and 18.6% body fat.  I made a prediction yesterday that I felt I would crack into the 194s based on how I felt the week went, periodic weigh ins at home and my eating log for the week.  Turns out I jinxed the whole operation.  This week?  195.8 lbs.  The same number for three straight weigh ins.  Body fat came in at 18.5% which was down 0.1% from last week.  I’m officially hitting the wall.

I’m guessing that my problem is 20% exercise / 80% diet.  I say that because I think I’ve been able to have better luck managing and dropping weight where I had regular running incorporated into my routine.  I think I’ve been able to do about four runs total in the last month or so that were longer than one mile due to my knee so that piece has definitely been lacking.  But the greatest cause has to be from diet.

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Finally A Breakthrough?

Happy Monday morning all (if there even is such a thing).  I had an exciting weekend exercise-wise and want to get right into it.

I’ve beaten it like a dead horse around here lately but I’ve been having some issues with knee pain lately.  I’ve ended up running about once a week max in order to try to give my knee a chance to rest and because, well, it just doesn’t want to seem to run more than that.

I went to the gym like normal on Friday to try to run yet again only to find that all the treadmills were taken.  So instead I went to try out an alternative that I haven’t used in a while – the elliptical machine.  For some reason, I’d never even thought to consider jumping on the elliptical up until Friday.  It operates in something similar to a running motion.  It works with less strain and banging on the knee.  Maybe this is a halfway decent option.

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My Guilty Fitness Pleasure

I’ll get to what that is in a minute.  And I use the term “fitness” here a little loosely.

Back to the gym yesterday with my first visit to the pool in about three weeks (the pool was under repair for most of that time….it wasn’t necessarily due to me just staying away from it).  It took a little getting used to once again but all in all it didn’t turn out too bad as I finished a 500M swim in about 50M chunks.  My plan was to follow the format of the 0 to 1650 game plan while modifying it a bit to account for my lack of experience swimming.

I did the swim in 50M increments stopping at the end of each lap for 12 to 15 controlled breaths (in through the nose, out through the mouth) before proceeding to the next lap.  I can tell that my lung capacity is growing which is a good thing.  Before when I started I was struggling to finish a 25M leg.  Now, I’m finishing 50M legs in fairly good shape.  There’s still a long ways to go to adequately finish a roughly 400M swim involved in a sprint triathlon or a roughly 1500M swim for the Olympic distance but I think progress is being made.  I just need to hit the pool more often.  And get a pair of goggles!

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