Run: 3.1 miles

Nothing beats running for quick, concentrated workouts

Distance: 3.15
Time: 22:27
Avg Pace: 7:07

David out

Run: 3.1 miles

A quick run around the block in Turlock.

Distance: 3.11
Time: 21:07
Avg Pace: 6:48

David out

Run: 5 miles

My first real run in my new shoes. They're a little squeaky, but give me lots of good support.

Ran out and back to Gunn.

Distance: 5 miles
Time: 33:33
Avg Pace: 6:42

David out

Swim: Distance

Another oldie, but goodie
3x100 warmup
4x50 stroke
4x200
4x100
4x50 swim
cooldown

David out

Swim: Distance

Another day, another half Ironman distance (1.2 miles) in the pool. Today was interesting in that I was chasing after Federico the whole time. A good, solid workout.

David out

Brick: 16/3

Perhaps the first brick of the season?

It was getting late (and cold) so I decided do an out and back on Alpine, followed by a run through the eucalyptus grove in my fancy new shoes. Quads felt a little shaky afterward, but overall quite satisfying.

Bike:
16.54 miles
Time: 57:40
Avg Speed: 17.2 mph

Run: 3.13 miles
Time: 30:38
Avg Pace: 6:36

David out

Swim: Technique

Breathing drills today
4x100 warmup
2x700 Breathe every 2,2,3,4,5,6,7
Warmdown

David out

Swim: Distance

300 swim warmup
6x50 drill
4x200 descend
4x100 descend
4x 50 descend
Cooldown

David out

Ride: 40 miles

My favorite ride again now, that I was very happy to share with Alice, Mark, and Federico.

A lovely ride with amazing 70-80 degree weather. In November!

Distance: 40.2 miles
Avg Speed: 14.2 miles
Max Speed: 36.6 mph
Total Ascent: 5165 ft

David out

Run: Short

What do you do when you have 30 minutes and need some cardio? You got it- a short run out and back!
3 miles, 20 minutes, etc etc.
David out

Run: Short run

Out and back, not much time, 5K of distance

David out

Swim: Drill

400 Swim Warmup
4x100 Drill, IM order
9 x 50 Cruise+5 Every 3rd hard
6 x 50 Cruise + 10 Every 2nd hard
3 x 50 Cruise + 15 Every one hard
200 cooldown

David out

Swim : Distance

Bryan likes those 300 sets. So a 400 warmup, 3x100 drills, then 4x300 swim/drill

David out

Run: 3.1 miles

Distance: 3.12 miles
Total time: 20:36
Avg Pace: 6:36
A short, diagnostic run around campus. The result? Everything's fine. Toe feels perfect, knee felt a little stiff, but now feels fine. I tried out dynamics warmups today

http://www.nytimes.com/glogin?URI=http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html&OQ=_rQ3D3&OP=5ffe16c1Q2FvUHQ5CvLQ2B_@ZQ2BQ2BQ3Cxvxkk0vJJvkxv@mQ2BZQ3C@vmuP35PTP)Q2FQ27HvJJxmHUPZ5YQ7CQ3C5u

and I thought they worked pretty well.

Pushed decently hard, too, even if it was just 5K.

David out

Bike: 36 miles

Distance: 36.43 miles
Time: 2:27:52
Avg Speed: 14.8 mph
Total Ascent: 3697 ft
Calories: 2217

I love my bike. I love being on my bike. I love biking. Good friends and good rides- one of my absolute favorite activities.

Today was my first foray up King's Mountain. The climb was longer than OLH, but not quite as steep (How's that for a gradient ascent algorithm?) After that, there was a great dash along Skyline, with the mist pouring in from the coast and an interesting (but not too windy!) road to follow. After a short descent along 92, it's the familiar return along Canada.

Cycling is so much more visceral than, say, driving in a car. You have the wind in your face as the world flies by, and you're not encapsulated in an isolating bubble of metal and glass. Cycling also gives you a feeling of satisfaction- you earn every bit of speed that you attain. Be on your bike long enough, and you start becoming attached to it (and not just through your clipless pedals) Your bike becomes an extension of your own body; you know how it will react, when to push, and when to ease off.

I love my bike.

David out

Swim: Fun!

Fun Fridays include lots of drills, stroke assessment, and then relays. Oh, and pushups. Always plenty of pushups.

I need to work on body rotation and being really proactive about rotating from side to side on each stroke. A good drill that we did was head lead, as well as tapping practice where you touch your shoulder, head, and outstretched arm on each stroke.

David out

Run: 3 miles

A light, quick run to the Eucalyptus grove and back.

Distance: 3.1 miles
Time: 21:21
Avg Pace: 6:53


Toe basically felt fine until the last 400 or so. Even then, no pain, just some stiffness. Same with the knee. I think I'll start increasing mileage again soon.

David out

Swim: Distance

Thanks to Bryan, we had a medley of strokes today, totaling about 2000 m. Mostly 3x100s/6x50s/2x150s, etc.

David out

Swim

Had a lovely swim today. 200 m warmup, 1.2 mile set, 100 m cooldown. I did a 1900 in roughly 40-42 minutes, which is pretty good for me. Goggles fogged up halfway through, so I was in my own little world, listening to my breathing and watching my form. Very relaxing.

David out

Spin

It's wet outside. Not rainy, but the roads are still pretty slick.

I spent about an hour on the exercise bike- I mean, "spinning" Not too interesting, but at least I got some good intervals in. Plus I did some reading for Fourier Transforms (got some strange looks from nearby folks) and decided where I stood on all the propositions for Tuesday.

David out

Run

Distance: About 3 miles
Time: About 20 minutes

I was itching for some activity today, so I went on a short run and didn't let the rain discourage me. My toe felt much improved- I'm doing just fine.

On Thursday, I finally went to Vaden to get my toe checked out. Talk to the NP there, who turned out to be a runner as well! She took my info, and gave me some good tips. In the future, I'll pick up several pairs of shoes, buy some specialized inserts, and rotate them in and out. According to her, it works really well in preventing knee and foot problems.

XRays on Friday checked out fine. No stress fractures, nothing out of the ordinary. I'm going to slowly start running again, but no rush. Not anymore. At least, not for a while.

David out