Feb 8th - 14th / 18 more weeks

Ok, I'm doing much better with my new zones. :-)


Sunday - What a great run, it was cold and wet and I love running in the rain. I ran my pace for California. I just ran at a comfortable pace, I didn't push myself hard at all. Distance - 6.01 miles,



Time - 1:06:50, Pace - 11:07, HR - 163 (new low zone 4).


On the trainer, for 90 minutes. Nice and easy to work out. Sometimes the trainer is just so boring.


Monday - Swim - Today was one of those days where I just didn't feel like getting in the water. I was walking through the doors into the pool area wondering if I could sit in the hot tub for an hour and call that my swim. But I remember no one can help me gain my swim endurance and speed but me. So, I got in. And as usual with that type of morning it turned out to be one of the best swims I've had. I really pushed that 1500 of speed work.


500 warm up - 2:20/100 pace
500 - 2:04/100 pace
500 - 2:00/pace (with pull buoy)
500 - 2:08/100 pace


The warm up I swam my standard. The the first 500 speed, I felt pretty good but the first 50 was 0:56. The next 500 I know you said with paddles, I don't have any paddles, but I will go get some for the future. So, I just used the buoy instead. Of course this makes me faster and I did my first 50 in 0:54. By the last 500 I was pretty tired. The first 50 was still under a minute, but just barely at 0:59.


Strength - I got to the gym pretty brain dead from my Microsoft certified training course today in SQL Server Administration. So much information, so little time. I really had to push myself, which was hard to do. But I did get it in and I have increased my weights since I was training before.


Because I was in training all day, I couldn't run, but I am going to make up my run tomorrow.


Tuesday - Run - Ok I know the run was on my schedule for yesterday but I was in that class out of the office so no lunch hour runs, and so I moved it to today at lunch. I worked very hard at staying under 140 and felt like a turtle. But it was cold out, which I think helped a lot.


Distance - 5.0 miles, Time - 59:35, Pace - 11:56, HR 139 (hurray, low low zone 2), Max HR 153 (I probably got excited while talking).


Wednesday - Oh yeah, my birthday. I did nothing. I ate a lot of things that were bad for me. yummy, yummy food.


Thursday - Bike - First thing in the morning, 5:15am, 90 minutes on the trainer, big chain ring. Coffee, water and the news.


Run - Ok, 5 miles, trying so hard to stay under 140bpm. Guess what, I did it. Distance - 5.0, time - 1:02:04, Pace - 12:25 (OMG, slow), HR - 138 (woohooo, under 140)


Friday - My swim - OK so I kind of blew this, not in the aspect that I didn't go the distance, but I didn't do the workout. I guess in my head I was thinking 3,000 easy. I'm so in the zone with this new zone 2. So, I just swam 3,000 straight. So, I'm pretty much on par as where I was a little faster (1 second per hundred). But hey put a wet suit on me . . . . . .


Distance - 3,000, time 1:08:52, pace - 2:17/100


Saturday - Ride - Ok, since I am on call next week, I rotated weeks and did 9 mile hill. I also went 60 miles instead of 55. I broke up this ride into segments so I could give you a better idea of where my strengths and weakness are. I worked so so hard to stay in zone 2, at times it was very tough. Even while everyone was waiting for me at the top of 9 mile and I finally showed up and was chatting with them, someone said . . "wow you sound like you rode zone 2" as I was not even remotley winded. But there was a head wind up 9 miles, and the ride home. That made it suck.


Overall distance - 60.10 miles, time - 4:14:02, pace - 14.2 (UGH), HR - 134 (zone 2)


My house to the top of Dynamite, all uphill - distance 10.81, time - 56:42, pace - 11.4, HR 134 (zone 2)
Down 9 mile hill - distance - 9.02, time, 23:34, pace - 23.0, HR - 125 (zone 1)
Bottom of 9 mile to the middle school in Fountain Hills - distance - 10.22 miles, time - 44:36, pace - 13.7, HR - 135 (zone 2)
Fountain hills middle school to the bottom of 9 mile hill - distance - 10.22 miles, time - 37:48, pace - 16.2, HR - 134 (zone 2)
Up 9 mile hill - distance 9.03, time - 56:23, pace - 9.6, HR 142 (very last beat in zone 2, that's right baby zone 2)
Top of 9 mile hill to home - distance - 10.79, time - 34:57, pace - 18.5, HR - 129 (zone 1)


I know I had a 4 mile run, but my left leg has been bothering me and I didn't want to mess it up for my long run tomorrow. So, I'm planning an afternoon ride tomorrow, which should compensate for this afternoons run.