"You're fast for a big guy"

On call this weekend. I usually shun training because invariably the hospital or a patient calls.  But, I sucked it up and jumped on the trainer.  Good short workout. 20 minutes a decent aerobic effort.

Swim: spent 20minutes just stretching out and doing drills. Did a few 100y intervals. Technique improving. 1:22/100y not bad for a Clydesdale. Of course, that pace would be hard to hold for 1000yards ( alabama coastal triathlon in May)

Run: first run in 3 days ( thanks to call weekend). ran 3 warmup miles: @8:30pace. Last 3 miles did 6X30seconds fartlek at one mile pace. felt lactate burn but endurance good.

Bike: flat and few rolling small hills around home. Did a few intervals today. 3X5min at flat speed. Forgot to take my heartrate monitor.  Need to start some strength training with some hills. I scoped out a potential loop near home. Looks good with a prob Cat2 and Cat3 climb.  Sounds fun doesn't it.  Feel and burn--See the stars--taste the vom-burp.

Rest Day. On-call.

We are seeing tons of flu cases.  Mostly in my "younger" patients(<50years old).  Just goes to
show you're never too young to get the flu vaccine. 

Stay healthy everyone! 

SWIM: 

400y warmup> 200y drill> 400y kick> 800y time-trial

Improved time on the time-trial.  I'm trying to be do longer timed efforts this year.
Last year, I did alot of 100y intervals--It definitely helped my speed but not
necessarily my speed-endurance. I'm planning on slowly increasing the time-trial
distance through the Spring.

RUN:

Did 8 miles--moderate aerobic for me. avg 8:30/ miles.
 

BRICK:

Went out 20+ miles on the bike today.  Pushing good through a headwind.
Flat roads though.  Endurance improving I can tell.  Speed still under what I'd like
to see but early in season. I have 2+ months to first race of season.

Followed this with 3 mile out and back run on hilly terrain.  Muscles starting to
remember the bike-run transition.  Just takes a few weeks to get back in
grove there.

I'm trying something new with my bricks this year.  I'll alternate long bike-shorter
runs and shorter bike-longer run bricks.  I'm hoping this will keep my legs fresher
through the races.  Anyone tried this before?  Any other pearls of wisdom out there?

Boy is this fun!  I love this time of year!

Just swimming today.  No snow down here in Alabama but it was rainy and cold. 

Did 1500yards total. Mostly drill work but did do 4x100y intervals (1:30) with 20sec recovery, then 2x50y (:38) with 10sec recovery. First speed work of the year. I still think I'm going to do longer intervals for better endurance unless my times start falling.

4500y this week. Will push up to 5000y next week and do a 1000y time-trial. 

Anyone use a FINIS shorkel when doing freestyle drill work before?  I'm afraid I may scare the locals with that on my head.
 

I felt tired this morning. You know those days you almost don't want to get out there.
Anyway, I couldn't waste this beautiful day--60 degrees and sunny--!

This is my last long run before the Huff-N-Puff 15K race next weekend. I started out with comfortable 8:30 miles then decided to make it a progression run. I still felt like I was fatigued but the last 3 mile splits were good for me: 8:00, 7:15, 6:46. I don't know if this means I was running a too-sluggish pace before or maybe, just maybe my fitness is improving. Dare I believe it?

I feel great now after the run--there you go--mind over matter. The sun makes everything better after months of cloudy, cold, dreary weather.