Medium Long Run Day

PT

X30

SRBike 23/6 miles

Treadmill Run 83/8.67 miles

November Running Miles

186

Consecutive Days Running Through Today

90
Miles Run YTD
1251

ENERGIZED

Great energy on the morning run.  Vitamins kicking in? Added Vitamin C and Niacin to the usual handful of vitamins and supplements I take each morning....Power UP

 Today's PT

X80

SRBike 60/15.4 miles

Run 60/5= miles

Swim 10/400 yards

WORKING THE PROGRAM

Today's PT

X80, W30

SRBike 52/13.33 miles

Run 60/5+ miles

LONG RUN DAY

Sunday 27
PT

Run: 145 minutes: 12+ miles. Road.
Swim: 10: 400 yards. Pool.

RECAP

An outstanding winter camp. 20-26.  978 total minutes. 43 miles running.  Extended the running streak to 86 days.  Lots of cycling on the trainer.  Great consistency overall. Nutrition on track. 2 medium long runs replace one long run. Weight Training at 30 reps X 3.  A bonus short trail run on the Deschutes River Trail with Kim.  Snow runs on trails, road runs on ice, in the dark, in the rain...plenty of variety to keep challenged and centered. Possibly the best training week of the year. Wt @ 186.8...progress.

Nov 23-26, 2011

More from winter training camp...

Wednesday Nov 23

55X, 30W

SBike 72/15 miles

Run 88/7+ miles

Run 35/2+ w/kim on the Deschutes River Trail

Walk 16

Thursday 24

X77bike 77/16 miles

Run 63/5+ miles

Friday 25

X60, 30W

SBike 65/13.7 miles

Run 63/5+ miles

Saturday 26

X80

SBike 62/13.6 miles

Run 62/5+ miles

Nov 18-22, 2011

At The Cabin

Friday Nov 18

30W

TRun 82 8.33 miles

Great run on the treadmill

Travel day this morning heading to

The Cabin...

Saturday 19

77X

SBike 60/12.33 miles

Run 63/5+miles

Snow run lots of fun...

Sunday 20

55X

Run 112/9+miles

Medium long run road and trail run good stuff...

Monday 21

77X, 30W

SBike 72/15 miles

Run 65/5+miles

SNOW Trail Run!

Tuesday 22

77X

SBike 80/17 miles

Run 62/5+miles

Road Run in the Rain! 

Whoa!

With 4 minutes left to go this morning on a 62 minute jog, all was going perfectly well.

That is until my toe caught a part of the pavement which sent me tumbling, I rolled with it and bounced back up, adrenaline firing on all cylinders, I got back into my jog, settled down and finished up. No damage. You fall and if you can you get up. That's life. 

PT Today

77X

SRBike 45/11.33 miles

Run 62/5+ miles  

Jake claims with great confidence and a smiling face that Life is Good, I agree.  Though we are not always able to realize it, it is so.  I know I have struggled, tough times have not eluded me.  I have made poor decisions at times and have suffered.  Through it all, we move forward.  A positive mental attitude and approach to life and all it's challenges is powerful.  Think on it, develop it, dwell upon that which you most desire to attain, to live a full and happy life.  You can if you THINK you can.

Positve Power Works Wonders

PT Today

60X, W25

SRBike 48/12 miles

Run 65/5+ miles

Swim 10/400 yards   

It's all about the endorphins baby...

PT

75X

SRBike 55/13.5 miles

Run 60/5+ miles

Just another day full of endorphin fun filled PT

Currently reading this book. Good read about 6 individuals who decide to train for an Ironman Triathlon.  Details what they go through in their preparation and training for the big event.  Have read about 75% of the book to date. The book causes me to consider whether I may myself one day decide to train for a full Ironman. I completed a Half Ironman in 2004. Though I know with certianty that doing a 70.3 does not compare to a 140.6.  In the meantime the book is a motivator of sorts on the day to day training, as I think about some of the workouts, I know I can do more and sometimes I do.

 PT

50X, 25W

SRBike 45/11 miles

Run 63/5+miles

Sunday's Long Run

Did my own version of a half marathon, Sunday morning. 157 minutes worth of slow and easy jogging @ approx 12 minute/mile pace, it may have been an 11 minute pace but I'll log it as a 12. Out and around, here and there and hanging in for 13+miles...
G-2 with me using the water bottle and belt. tooka powerbar gel at 108 minutes, all good.  Longest long run in a long time. Chores and rest for the remainder of the day. 

Todays PT: 

75X, W25

SRBike 50/12.4 miles

Run 60/5+ miles

Swim 13/520 yards

Weekend Tri Workout.

Another solid week of good and consistent training.

42 miles running on the week.

827 minutes total on the week for Swim+Bike+Run.

Weight at 188.

More to do.

Miles to go.

Phase 1 is done.

Phase 2 begins.

Consecutive Days Running through today = 72.

Turkey day just 2 weeks away.

Enjoy it all sports fans

Dont just be good...BE GREAT   

11/11/11

I salute all who have served. 

In particular I remember the Seabee's with whom I served and those Fighting Seabee's who serve today at home and abroad.  We Build, We Fight, for Peace and Freedom.

    Today's PT

SRBike 45/11 miles

Treadmill Run 62/6.25 miles

Today's Athletic and Fitness Efforts

50X, 25W

SRBike 45/11.5 miles

Run 60/5+miles

Swim 13/520 yards

Pretty decent overall effort this morning. Good sleep and energized. Run was easy and comfortable, swim went strong with sprint finish. Feel as though my fitness level has lifted a notch in measurable terms.  Good stuff, staying the positive course... 

Not that I have done any cycling of special note lately, but the general routine has been cycle on the stationary bike for 30-40 minutes or so and then hit the roads for a run, this is a 6 or 7 day a week deal.  I consider cycling a key component of my training program though I make running my epicenter.  Cycling enables me to limit the pounding my leg muscles and associated body parts take, while still working the cardio system.  Cycling enhances my running program, as I can continue to build endurance with less miles run leading to potentially better quality versus quantity.  Of course the reverse is also true where the running compliments the cycling miles.  Cross Training, brilliant in terms of design, the key is BALANCE avoiding burnout.  Stressing just enough to gain strength or performance without causing injury or total wreckage!  Keeping a bit of variety, just enough to maintain sanity.  Mega miles and weekly numbers are fun to total up, just gotta make sure to keep it in the category of safe and sane!
        

X77

SRBike 33/8.33 miles

Run 63/5+ miles

Sunday, Monday, Tuesday

Sunday

W20

Long Run:  120/10+ miles

SRBike 22/5+ miles

Swim 15/600 yards

Monday

75X

SRBike 45/11+ miles

Run 60/5+ miles

Swim 10

Tuesday

W25

SRBike 36/9 miles

Run 75/6= miles

Saturday:  It's getting cold these days...

60X

SRBike 55/13.5 miles

Run 60/5+ miles

Swim 16/640 yards

Great day, great workout and another excellent exercise week.

Got to 40 miles running again, 762 total S/B/R minutes

and the running streak goes to 65 through today.

More of the Prefontaine collection ...

Friday November 4, 2011
75X, W20
SRBike 40/10+ miles
Run 62/5+ miles. With rain jacket, on the run, light rain for a couple of miles.  Good run today with good energy. Surprised I felt so good, coming off yesterday's unususual Pm workout and hard run on the treadmill, thought I might be tired today, not the case.  Anyway an easy morning jog in the dark with some light rain.  Getting cooler for sure in the morning now as we move into some kind of winter season. 

Thursday November 3, 2011
Did not work out this morning, poor night of sleep and no energy or desire to run this morning,  was able to power up this evening and push through to get the exercise in and keep the running streak alive as well...got it done.
SRBike 35/8.67 miles
Treadmill Run 55/5.67 miles up pace run, race pace I guess....ankle was okay been awhile since the ankle pain would allow me to run that, "fast" ha ha that aint very fast but good stuff anyway! On the pm workout!!!

Pictured here is the display of Steve Prefontaine's collection of awards and other items, found at the Museum of Art, in Coos Bay, Oregon.  The display cases are said to have been built by Pre's father, Ray.
    

Today's Workout

X60, W20

SRBike 42/10.33 miles

Run 60/5+ miles 

SRBike 32/8 miles
Run 60/5+ miles
Another day another .....whatever.