weekly/monthly totals

wednessdays run was cold and miserable at 5:30 but I did it. 3 miles 29:40. I had plans on some intervals but It was all I could do to not go get cozy in the bed. Thursday had a great swim. 2 warm-up laps then 14 laps with the gloves on for all and every other lap was a right/left breath every 3 strokes. Cuts down on the number of breaths per length and is really hard on the lungs. No breaks during the 14 laps in 18 min. Then 2 cool down laps. Fri off. Saturday had an open water swim of about 500 yards then transition to bike then a 10 mile ride in 47:53 ave pace of 12.6 mph. It was on the river mountain loop trail right next to the lake heading n. Beautiful and fun and challanging. Played 2 softball games and next week is the last week thank god. Today a 9.23 mile bike ride on the river mountain loop trail starting at the railroad pass heading n, ave pace of 13 mph and then timed T2 of 4:55 and a 3 mile run with a few 12% grade hills on them and finished in 28:21 ave pace of 9:26. I had a slow T2 while I was kinda waiting for everyone to start our group run. totals are as follows:

Weekly:
swim 3050 yards and 500 of those open
bike 19 miles in 1:30:36 all on the river mountain loop trail
run 6 miles in 58:01
2 softball games and several strength training

January:
Swam 12, 250 yards or 7.6 miles
bike 56 miles plus trainer and spin class
run 31.26 miles

What I was thinking is during my long run sessions for the next race (RAGE in the sage april 18, 2008) I will prepare for a half marathon. and for the half silverman I will include runs to prepare for phoenix rnr marathon. I mean if I have my runs up to 15-16 miles then 2 months I can get that mileage up to 20 ish. just add more running miles?

"Whether I fail or succeed shall be no man's doing but my own. I am the force; I can clear any obstacle before me or I can be lost in the maze. My choice; my responsibility; win or lose, only I hold the keys to my destiny." ---Elain Maxwell

bring it on.....

Scheduled Rest Week

Last weekend took its toll. Sore legs and slightly painful knee. Havent felt the knee in 5 days though. Wednesday repeated last weeks hill repeats. 3.17 miles...7:56 to the hill, 1/2 mile up 4:24, 1/2 mile down 5:03, 1/2 mile up 4:13 then 7:52 back home. I was wondering if I can do a 5K in 25 min.....Thursday swim of 16 laps, 12 with gloves on, afterall its the closest thing to the resistance I felt in the wetsuit. Fri rest. Sat 20 min on trainer in big gear to poop out my legs before the MLK 5K. I ran 26:24. The plan was for art to pace us at 8:15. He died...lol...when I realized it I had a 2nd mile of 8:47....8:08 (1st mile), 8:32 (3rd mile). So a new PR for me in the 5K. Julie won her age group with a time of 27:14 and Susan my tech in her very first race got second in her age group with a time of about 32 min. Joni, jay, and cathy ran thier first race. Congrats all who raced. Sunday another open water swim. Much better. Same time about 22 m in the water but traveled about 400 yards. Tried to transition to bike but got 2 min in and noticed I had a flat tire. My first bike trauma. Its due for its tune up anyway.

weekly totals:
swam 1500 meters and 700 of those meters were in open water
only 20 min on trainers this week
ran about 6 miles including my PR in the 5K

QUOTE:
Do not let what you cannot do interfere with what you can do.
John Wooden

so true, so true