Thursday 2/4/10

I ran 8.55 mi on 2/4/2010 at 12:07 PM with a pace of 7'01"/mi http://nikerunning.nike.com/n/r/en_US/1285443551/141763545/?sitesrc=fbk_ab_plus.

This run felt great I was in a grove and a run that was supposed to be easy turned out to be a little intense.

Went to Aquafit for a Spin Class and Meghan was leading class tonight. There was more sweat on the bike and floor than there ever was in any previous class. Of course I think that after telling her that I ran 8.5 miles at lunch time she cranked it up a notch.

Hey I had my annual physical on Tuesday night and the doctor told me I was in great shape and to keep up the good work.

	Date:	2/3/2010	Wednesday
Time	Qty	Food	Calories	Protein	Fat
7:00 AM	1	Oatmeal, protein powder, banana	320	30	34
1:00 PM	1	Muscle Milk	330	32	16
2:00 PM	1	Bean soup	150	9	0
7:00 PM	1	Pure Protein Chocolate Peanut Butter	200	20	6
7:30 PM	1	Meat Loaf	216	21	14
7:30 PM	1	peas	103	7	1
9:00 PM	1	Peanut Butter	90	15	7
		Total:	1409	134	78

 

Wednesday 2/3/10

I ran 6.22 mi on 2/3/2010 at 10:16 AM with a pace of 7'05"/mi http://nikerunning.nike.com/n/r/en_US/1285443551/1551069870/?sitesrc=fbk_ab_plus.

This run felt great and was my first ever negative split with my second half over 1 minute faster. What I believe is that my cross training for the triathlon is helping my running.

Started receiving my gear for the upcoming triathlons, first my triathlon suit and training swim suit came in and then the pedals I bought from eBay arrived. Will be getting the bike on the road when it stops snowing, unbelievable I start to train for a sprint triathlon and we have a winter full of snow.

The supplements I am taking are liquid multi-vitamin, calcium, fish oil, and Creatine all of which I purchase from Vitacost online.

	Date:	2/3/2010	Wednesday
Time	Qty	Food	Calories	Protein	Fat
7:30 AM	1	Oatmeal, protein powder, banana	320	30	34
11:00 AM	1	Muscle Milk	330	32	16
12:45 PM	2	Tomato Soup	225	5	0
1:30 PM		Carrots & Celery Peanut Butter	222	7	15
3:00 PM	0.5	Grapefruit	52	1	0
5:00 PM	1	Bean soup	150	9	0
		Total:	1299	84	65

 

Tuesday 2/2/10

Today was a rest day so I am posting my food intake for the day.

	Date:	2/2/2010	Tuesday
Time	Qty	Food	Calories	Protein	Fat
3:30 AM	1.5	Cheerios	200	6	4
3:30 AM	1	Banana	90	1
9:30 AM	1	Met-Rx Chocolate Roasted Peanut with Caramel	180	19	5
2:00 PM	1	200 Calorie Pizza Cheese & Tomato	200	9	9
3:30PM	1	Peanut Butter & Jelly	390	17	13
7:30PM	16 oz	Homemade beef stew	150	12	0
		Total:	1210	64	31

Monday 2/1/10

Today's training agenda is spin class and legs strength training. Spin class was different as usual each instructor does their own course. This class had us climbing hills with sprints interlaced. During this training session my heart rate went from 70 bpm to 155 bpm with an average of 129 bpm. While definitely felt the burn and was sweating profusely I still went down and did 3 sets with 15 repetitions of squats, leg extensions, seated leg curls, and walking lunges. The weights are very light and the reps are high with a concentration to flex the muscle that is being worked. This strength training was completed at a rapid pace to add some additional fatigue. Upon completion of the both sessions I felt great and a little stiff.

January 31, 2010

Wow! Is the month of January over already? What a month this has been. While I started working on the voyage in December 2009 I started with my training at AquaFit in Chestertown, Maryland. The trainers Allison F. Harper, Mark R. Pagano, and Ellyn Vail provided a plan for all the training and meet with the team weekly. This Sunday January 31^st was our first group swim practice, I have to say that after an hour of drills and instruction I was rather sore. My plan was to run after the swim practice and while I did a run that day it wasn't until later that afternoon. While I am still tuning up my bike and waiting for some parts to arrive I have been attending spin classes twice a week. These classes have been great to get me back into the saddle and to get my bike skills sharpened.

The January summary of my training looks like this: Cross Training – 2 hours, Cycling – 3 hours 6 minutes, Running – over 70 miles in 10 hours 5 minutes, Swimming 1 hour 20 minutes. During this month I posted a new personal best for the mile and I believe that I am on track for a personal best for a 5k on February 14, 2010.

With January behind me I am looking forward to bigger and better things in February and while I am concentrating on my first triathlon Assateague Assault Triathlon in June I want to continue running which I hope it does not interfere with my triathlon training.

My diet has been a part that February is going to be a primary focus and I will log everything I eat, drink and the supplements I take.