| ___________________________________________________
Total Training Time To Date:8 224:32:59
Total Weight Lost To Date: 25 lbs.
Current Weight: 161 lbs.
___________________________________________________
Phase 1 - Long Distance Training
Week 1
It's a brand new year and I'm excited about getting back into competitive racing! Here's how I kicked off my training regimen. One note...I use a windtrainer a great deal in my training. A windtrainer is a piece of equipment that you place your bike on in order to be able to cycle indoors in case you're not able to train outdoors.
Starting Weight: 189 lbs.
Thursday, Jan. 1: Cycled indoors (Windtrainer) - 1:00:00.
Friday, Jan. 2: Cycled indoors ( Windtrainer) - 1:05:00.
Saturday, Jan. 3: Cycled outdoors (Central Park) - 1:39:00./ 27.80 miles.
Sunday, Jan. 4: Rest day. Also caught a cold and feeling under the weather.
Total Weekly Training Time: 3:44:00.
Total Weekly Weight Lost: 1 1/2 lbs.
Weight: 187 1/2 lbs.
Week 2
Monday, Jan. 5th: Rode Windtrainer - 1:15:00.
Tuesday, Jan 6th: Ran (Treadmill) - 3 miles/ 29:36 (9:52min./mile).
Wednesday, Jan 7th: Rode Windtrainer - 1:30:00.
Thursd,ay Jan 8th: DOUBLE - Ran (Treadmill) - 3 miles/28:36 (9:32min./mile).
Friday, Jan 9th: DAY OFF.
Saturday, Jan 10th: Rode Windtrainer - 1:30:00.
Sunday., Jan 11the: Ran (Treadmill) - 4 miles/37:37 (9:24min./mile).
Total Weekly Training Time: 5:50:49
Total Weekly Weight Lost: 2 1/2 lbs.
Weight: 185 lbs.
Week 3
Everything is running on schedule. I'm not overly tired, and my body seems to be adjusting well to the training. There's a slight ache in my calf from an old injury, and it seems to be flaring up. We'll keep an eye on it and see what develops.
Mon. Jan., 12th.- Off Day!!!
Tues. Jan., 13th.- Ran on Treadmill. 4-miles: 35:53 (8:55min./mile).
Cycled on Windtrainer. 1:15hrs. Easy spin.
Wed. Jan., 14th.- Cycled on Windtrainer. 2:00hrs. Legs were a little tired and it felt like an eternity, but I made it.
Thurs. Jan., 15th.- Cycled on Windtrainer. 1:15hrs. Legs were a little tired from the last workout. Easy spin.
Ran on Treadmill. 4-miles: 35:33 (8:52min./mile). Also felt a slight strain in my right calf. Bad omen.
Fri. Jan., 16th.- Cycled on Windtrainer. 1:30hrs. Did'nt sleep well the night before, and felt weak, but did'nt skip out.
Sat. Jan., 17th.- Ran on Treadmill. Calf was still felt achy, so I did an easy run.
Sun. Jan., 18th.- Cycled on Windtrainer. 2:00hrs.
Total Weekly Training Time: 9:57:45
Total Weekly Weight Lost: 7 lbs.
Weight: 178 lbs.
Week 4
Mon., Jan. 19th. - Off Day.
Tues., Jan. 20th.- Cycled on Windtrainer- 1:30hrs.
Wed., Jan. 21st.- Doubled. Cycled on Windtrainer - 2:00hrs. Ran on treadmill - 4miles. 34:36. (8:39min/mile). I felt fine, but later in the evening, my left upper hamstring started aching.
Thurs., Jan. 22nd. - Off. Hamstring is much worse, and I'm limping. It's definitely strained.
Fri., Jan. 23rd. - Off. Still limping and hamstring is still aching.
Sat., Jan. 24th. - Off. Hamstring seems a little better, but still achy. Just resting it.
Sun., Jan. 25th. - Off. Hamstring feels much better today. Felt a little achy while I was sparring with Lisa, but overall it feels a lot better. I'll attempt to ride on Mon.
Total Training Time: 4:4:36.
Total Weight Lost This Week: 0lbs.
Total Weight: 178 lbs. (Holding steady. Didn' get much training in this past week, but I didn't gain any weight, so that's good).
Week 5
Mon., Jan. 26th.- Ran 3-miles (30:41). Slow. Hamstring still slightly achy. Cycled on Windtrainer- 1:15 hrs.
Tues., Jan. 27th.- Off day. Hamstring hurting a little. Resting it.
Wed., Jan. 28th.- Cycled on Windtrainer- 1:30 hrs. Ran on treadmill-4.50miles (44:19). Slow, easy. Hamstring did'nt hurt today.
Thurs., Jan. 29th.- Cycled on Windtrainer- 2:00 hrs. Hamstring felt great today. No aches and pains.
Fri., Jan. 30th.- Ran on treadmill- 5 miles (47:21). Cycled on Windtrainer- 1:45 hrs.
Sat., Jan. 31st.- Off day. Not by choice. Tight schedule.
Sun., Feb. 1st.- Cycled on Windtrainer- 3:00 hrs. Ran on treadmill- 3.50 miles (32:00).
Total Weekly Training Time: 12:04:21.
Total Weight Lost This Week: 3-lbs.
Current Weight: 175-lbs.
Week 6
Mon., Feb.2nd.- Off Day.
Tues., Feb.3rd.- Cycled on Windtrainer - 1:45hrs., and ran on Treadmill - 4-miles (36:00 mins.).
Wed., Feb.4th.- Cycled on Windtrainer - 2:15hrs.
Thurs., Feb.5th.- Cycled on Windtrainer - 1:45hrs. and ran on Treadmill - 5-miles (44:10 mins.).
Fri., Feb.6th.- Cycled on Windtrainer - 2:15hrs.
Sat., Feb.7th.- Cycled on Windtrainer - 1:45hrs., and ran on Treadmill - 4-miles (34:51 mins.).
Sun., Feb.8th.- Off Day (Changing my schedule so that I can add a fifth day of running starting this upcoming week).
Total Weekly Training Time: 11:40:01.
Total Weight Lost This Week:: 2-lbs.
Current Weight: 173-lbs.
Week 7
Mon., Feb. 9th.- Cycled on Windtrainer - 2:00 hrs., then ran on treadmill - 5 miles (43:58).
Tues., Feb. 10th. - Off Day (Not by choice).
Wed., Feb. 11th. - Cycled on Windtrainer - 2:00 hrs., then ran on treadmill - 4 miles (33:57).
Thurs., Feb. 12th. - Cycled outside in Central Park - 2:26:05 hrs. (Riding outside felt good. I was fast on the flats, but the hills were very hard, because I have'nt been doing any hill training), then I ran on Treadmill - 6 miles (55:37). Nice slow, easy run.
Fri., Feb. 13th. - Cycled in Central Park - 2:23:26 hrs. Legs were tired, but they felt better when I warmed up after a couple of laps.
Sat., Feb. 14th. - Cycled in Central Park - 2:25:34 hrs. Did a medium spin. Legs were definitely tired after riding four days in a row. Also ran on Treadmill - 4 miles (33:57), but had to dig deep because I was so tired.
Sun., Feb. 15th. - Cycled on Windtrainer - 1:30 hrs. Just an easy spin to give my legs a break and let them recover. Besides, it's really cold and windy outside.
Total Weekly Training Time: 15:32:34 hrs.
Total Weight Lost This Week: 1-1/2 lbs.
Current Weight: 171-1/2 lbs.
Week 8
Mon., Feb. 16th.- Off Day.
Tues., Feb. 17th. - Cycled on Windtrainer - 1:30 hrs., and ran on Treadmill - 5 miles (42:25). Right calf was very achy for the rest of the day.
Wed., Feb. 18th. - Cycled on Windtrainer - 1:30 hrs., and did a slow run on Treadmill - 6 miles (60:19). Calf still very sore.
Thurs. Feb. 19th. - Calf is extremely sore and achy, and hurts with every step I take. I'm taking off the rest of the week. I may have to get this looked at. Whenever I increase my running speed, my calf hurts, and this happened in 2001 and prevented me from doing the NYC marathon that year.
Total Weekly Training Time: 4:42:44.
Total Weight Lost This Week: 0-lbs.
Current Weight: 171-1/2 lbs. (Holding Steady).
Week 9
Tough week this week nursing my injury, but still managed to train safely...
Fri., Feb. 27th. - Ran for the first time in nine days. Calf hurt for the first 5 mins, then was fine for the rest of the run. I ran really slow. Ran on Treadmill - 30 mins. (2.93miles). Calf was slightly achy the next day, but not too badly.
Sun., Feb. 29 - Cycled for the first time in eleven days. I cycled in Central Park. 2:12:00 hrs. (34.99 miles). It felt good. Felt it slightly in calf for the first half hour or so, and then it was fine. No problems after I finished riding, and it did'nt bother me again. Yeah!
Total Weekly Training Time: 2:42:00
Total Weight Lost This Week: 0-lbs.
Current Weight: 171-1/2 lbs.
Week 10
My calf seems to be behaving for now. The real question will be when I start doing sprints and interval training for my runs. Next week I'll start doing hills on the bike. I'll also increase the number of runs, as well as work on bringing my times down again, so hopefully this injury won't flare up again.
Mon., Mar. 1st. - Cycled in Central Park. 2:22:16 hrs., and 41.53 miles. Rode paceline with pack of riders.
Tues., Mar. 2nd. - Cycled in Central Park solo. 2:13:56 hrs., and 34.74 miles. Very easy spin. Ran on Treadmill later. 40 mins., and 3.92 miles. Slow run. Just trying to not irritate my calf. Calf ached for the first five mins. of the run, but then it went away. Iced it later and used the electric stimulator machine.
Wed., Mar. 3rd. - Cycled in Central Park with Jackie for the first 3 laps, then did the rest mostly by myself. 3:58:10 hrs., and 63.79 miles. Needed to up the mileage a little bit. Ran on Treadmill later. 46:36 mins., and 5 miles.
Thurs., Mar. 4th. - Off Day.
Fri., Mar. 5th. - 35:36 mins., and 4 miles. Calf is feeling fine.
Sat., Mar. 6th. - Cycled on Windtrainer for 3:00 hrs.First 90 mins. was a hard spin, and the last 90 mins. was an easier spin.
Sun., Mar. 7th. - Cycled in Central Park solo. 2:41:20 hrs., and 45.73 miles.
Total Weekly Training Time: 16:17:33 Hrs.
Total Weight Lost This Week: 1 1/2 lbs.
Current Weight: 170 lbs.
Week 11
Mon., Mar. 8th. - Off Day.
Tues., Mar. 9th. - Ran on Treadmill. Easy run. Just trying to not aggravate my injury.]
Wed., Mar. 10th. - Cycled solo in Central Park. Rode at 7:00 P.M. First time ever riding in the evening. Medium tempo ride. 2:23:18 hrs., and 40.64 miles.
Thur., Mar. 11th. - Cycled in Central Park. Legs felt a little tired from riding just a few hours before. Easy spin for 3:24:44 hrs., and 58.04 miles. Ran on Treadmill in the evening. Did sprints in 34:36 mins., and 4 miles.
Fri., Mar. 12th. - Calf is hurting a lot. The sprints definitely aggravated it. Just limping around. NO TRAINING TODAY.
Sat., Mar. 13th. - Calf is still aching badly. Taking the day off again, and resting it.
Sun., Mar. 14th. - Calf feels much better. Just icing and using electric stimulation. Will ride on Mon. no matter what.
Total Weekly Training Time: 7:06:18.
Total Weight Lost This Week: 0 lbs.
Current Weight: 170 lbs.
Week 12
I trained only one day this week because of my calf injury (remember, never push yourself with an injury!).
Mon., Mar. 15th. - Off Day.
Total Weekly Training Time: 3:32:57
Total Weight Lost This Week: 0 lbs.
Current Weight: 170 lbs.
Week 13
Mon., Mar. 22nd. - Did a very short run on treadmill. Had to cut it short and leave to take care of a problem. Ran 2 miles in 17mins.
Tues., Mar. 23rd. - Had to make today an off day. I was just too busy to get anything done.
Wed., Mar. 24th. - Cycled in Park. Short ride, and just an easy spin. Rode for 1:42:05, and 28.72 miles.
Thurs., Mar. 25th. - Ran in Park on Bridle Path. Did 6 miles in 47:13, and then I did a short ride in park. Rode 29.83 miles in 1:29:43.
Fri., Mar. 26th. - Rode my Tri. bike just to make sure it was tuned properly. Rode 12 miles in 38 mins.
Sat., Mar. 27th. - Rest Day. Didn't do much of anything, but I called the race # at 3:30 P.M. and found out that the race was sold out, and if I wanted a race slot, I had to be at the parking lot next to the boathouse at 3:30 P.M. today, so I downloaded the form, filled it out, and ran over to the park to register, and believe it or not, I got to sign up for the race. My race # was #689. It's been a year and a half since I last raced, so we'll see how things go.
Sun., Mar. 28th. Race Day!! Didn't sleep well, and then overslept and woke up at 7:30 A.M., and the race starts at 8:00P.M. supposedely. Made it in plenty of time though. The race didn't go off until 8:30 A.M. It was: 2.2 mile Run - 12 mile Bike - 2.2 mile Run. I felt good on the first run, and great on the bike, and I made up time and passed a good amount of people on the Bike leg, but coming out of the transition area for the last leg of the run, my legs suddenly felt very tired, and I didn't have any turnover, so I lost time and a few places by the time I finished, but it was still good for the first race back. I definitely think that not being able to run properly because of my calf injury, hurt my running in the race, so we'll have to come up with some ideas for training around this. All in all, it was good to race again, and it felt great to be back. My overall placing was: 107/690, and my overall time was: 1:13:01.
Total Weekly Training Time: 4:54:01.
ToTal Race Time: 1:13:01.
Total Race Mileage: 2.2 mile Run - 12 mile Bike - 2.2 mile Run.
Total Weight Lost This Week: 0 lbs.
Week 14
Took the week off from training to allow my calf injuy to heal.
Week 15
Wed., Apr. 14th. - Did the Elliptical Trainer for :30 mins.
Thurs., Apr. 15th. - Ran on Treadmill. 36:33 for 4-miles.
Fri., Apr. 16th. - Ran in Central Park. 39:55 for 5-miles.
Sat., Apr. 17th.- Cycled in Central Park. Rode for 2:07 hrs. and 35.71-miles.
Sun., Apr. 18th. - Ran along the East River. 16:23 mins. for 2-miles. Calf really started to hurt, so I had to stop my run.
Total Weekly Training Time: 4:09:51.
Total Weight Lost This Week: 0-lbs.
Current Weight: 170-lbs. and holding steady.
Week 16
Tues., Mar. 20th. - Ran on Treadmill. 43:36 mins. for 5-miles.
Wed., Mar. 21st. - Ran on Treadmill. 54:05 mins. for 6-miles.
Thurs., Mar. 22nd. - Cycled in Park. 2:03:59hrs. for 35.88-miles.
Fri., Mar. 23rd. - Cycled in Park w/Jackie. 1:51:54 hrs. for 35.17-miles.
Sat., Mar. 24th. - Cycled in Park w/Jackie, Bruce, and Denis. 1:57:19 hrs. for 27.42-miles.
Total Weekly Training Time: 7:30:53.
Total Weight Lost This Week: 0-lbs.
Current Weight: 170-lbs.
Week 17
Had a really bad week. Root canal and the works, but not much in the way of training.
Thurs., Mar. 29th. Cycled w/Jackie. 1:59:53 hrs. for 35:52-miles. Rode right before my root canal. Not smart of course. Ended up in more pain.
Fri., Mar. 30th. Cycled w/Jackie. 2:15:03 hrs. for 39.73 - miles. Recovering from a week of dental suffering.
Total Weekly Training Time: 4:14:56.
Total Weight Lost This Week: 0-lbs.
Current Weight: 170-lbs.
Week 18
I'm back on track! Felt really good this week as my tooth troubles ended.
Tues., May 4th. - Cycled in Park. Rode for 1:55:53 hrs., and 34.67-miles.
Thurs., May. 6th. - Cycled in Park. Rode for 2:09:07 hrs., and 37.40-miles.
Fri., May 7th. - Cycled in Park. Rode hard for 1:48:18 hrs., and 34.81-miles, then Ran along the river after riding. Ran 30:22 mins. and 3-miles. Legs were pretty tired after riding hard, but I have to get used to getting the turn-over in my legs after getting off the bike.
Sat., May 8th. - Cycled very very easy in Park. Just did a recovery ride, but my legs felt great. They did'nt feel tired from training the day before. Rode for 2:15:15 hrs., and 30.13-miles.
Sun., May 9th. - Ran in Park. Felt good. Had a great run at a nice steady pace. Ran for 1:19:27 hrs., and 10-miles.
Total Weekly Training Time: 9:58:22 Hrs.
Total Weight Lost This Week: 0-lbs.
Current Weight: 170-lbs.
Week 19
I think I spoke too soon! The dental problems returned with a vengeance this week with some emergency surgery. It looks like this is the end of my woes, so I'll really pick up the pace next week. For this week, I had to settle for three days of training (but maintained my weight!).
Mon., May 10th. - Cycled in Park. Rode for 1:59:20 Hrs., and 33.21-miles.
Tues., May 11th. - Cycled on River Road in NJ, then ran afterwards along East River. Rode for 2:11:03 Hrs., and 35.38-miles (Hills). Ran for 29:28 mins., for 3-miles. Legs were pretty shot after doing all the hillwork, and I started cramping on the run, but I survived. Barely.
Thurs., May 13th. - Cycled in Park. Rode for 1:28:04 Hrs., and 21.93-miles. Had mechanical problems, and had to cut ride short.
Total Weekly Training Time: 6:07:55 Hrs.
Total Weight Lost This Week: 0-lbs.
Current Weight: 170-lbs.
Go to Week 20 ------------>
© 2005 FormShaperNYC |