Wednesday, January 20, 2010

So Far, So Good

It's Wednesday and this has been a workout productive week, thus far.

Monday, the wife and I went to the gym for a swim workout. I have not gotten in the water since Longhorn (yes, there's a trend; my workouts since Longhorn have been virtually non-existent.) I started with an easy 300 drill set to warm-up, then did some 100 repeats. I felt pretty strong and thought about doing a ladder set but the wife was ready to go, so we hopped in the dry sauna for a few minutes then back to the house.

Tuesday it was run day. I hopped on the treadmill and ran a solid 4 miles in 42 minutes. Pedestrian for some but I was pleased that I could run that distance. My goal is to run at least 5 miles for a long run next week as final prep to start Louisville training.

Wednesday (today) was another swim day. Again, an easy 300 drill set, 10x100 repeats @ 20 seconds rest, then a 500 main set and the same easy 300 as cool-down. Total 2100 meters in a little over 45 minutes. I felt good during the repeats. Form started to break down in the 500 but that will come. Overall, I was happy with the workout today.

Finally, I picked up a new Adamo saddle for my trusty steed and am anxious to install it and go for a ride. I'll get it installed this week and hope to ride this weekend.

Hope all have a great week!

Saturday, January 16, 2010

Meeting Aftermath and a Lack of Workouts

So the meetings on Wednesday were productive. Our 2nd meeting was with the Assistive Technology/Adaptive Communication professional from the school district, a group of speech therapists, Ryan's teacher and my wife and I.

It started out pretty contentiously, with the lead ST throwing around her qualifications and trying to establish a position of authority. While I respected her experience, I let her know that, sometimes, new technology comes out that needs to be trialed.

A bit of background... We have purchased hardware and software for our children to use as Adaptive Communication devices in school, to help them communicate in their special ed and regular ed classrooms. The software runs on the ipod touch platform. Typical AC devices cost ~$4K; the total cost of the solution we are proposing is ~$450. (The net cost to the district is $0 as we have purchased both the h/w and s/w.) The issue is that no one in the district has any experience with the platform, so they have been dismissing it as ineffective.

After I stroked egos for a bit, we persuaded the team to allow us to use the device in a trial with my youngest son (in parallel with his current device) to see if it is something that will meet his needs. My wife was an integral part of this as, along with being able to talk in more emotional terms, she cries at every meeting and is able to draw on the sympathy of the women. Works pretty well when we need it.

So we start the trial in a week and should see positive progress shortly after.

The net result for our sons' is positive, and that's what is most important.

It did result in workouts Thursday and Friday being postponed but I'll get some work in today and tomorrow and we will be back on track for Feb 1.

Monday, January 11, 2010

Back to Running

I ran 3.3 miles today on the treadmill without stopping! Not a big deal for many but a big deal for me. Since completing Longhorn 70.3 in October, I have been plagued with nagging injuries that have inhibited workouts which have, in turn, encouraged consumption of too much food and drink.

I'm still slow (even slower) but getting back at it. I am getting the body acclimated to workouts again so that I can better handle the rigors of Louisville prep starting on February 1.

On an unrelated note, we have the "pleasure" of 2 different meetings on Wednesday with both the little guys teachers. There are some progress issues that need to be worked out and some discussions about assitive technology devices for our youngest. Should be a challenging set of meetings...

Never a dull moment! That's the way I like it!

Wednesday, January 06, 2010

Another Day

I spent today's working focusing on recovery. I rolled out legs and feet and worked on mental preparation. Getting my mind in a good place to be prepared for the 7-month journey to Louisville.

I think that I'm getting there based on the semi-equal amounts of fear, excitement and trepidation that I feel about starting training. Oddly, I am not at all worried about the race. I am strangely calm about the event. I know that, when the day comes, I will face the race and whatever challenges may arise and overcome them.

The journey will make me stronger and more fit than ever! Bring it on!

Friday, January 01, 2010

Back for more fun

I'm going to attempt to revive this blog and begin to post more frequently again. My intent is to journal and chronicle the journey to IM Lou 2010, focusing on the workouts but also on the impact to my family and personal life.

Workouts for 2010 start tomorrow, 1.2.10, so I'll post more then.

Monday, January 22, 2007

A Week Off

I took last week off due to weather and general apathy about working out. I thought about it several times but never really felt an overwhelming desire to sweat out the toxins that I was ingesting. That urge returned today and I had a great spin class over lunch.

I spent most of the class doing my own thing as I was not real in tune with the workout that the instructor was giving us and I really wanted to focus on time trial specific work, so I did. I did a ladder in an aero position: 5 min, 4 min, 3 min, 2 min, 1 min, increasing the resistance with each set yet maintaining (or trying to) the same cadence of 85+ rpm.

The last set was a 13 min aero session followed by a brief cool down and some stretching.

I am considering a return trip on the way home to lift a little. Tomorrow will consist of some type of run. I am also going to start doing a yoga class 1x/week to stretch out my body a little. I am in desparate need of some flexibility, so hopefully this will help.

Ryan was working on counting today. When I picked him up from school he told me that he had 2 eyes. Pretty exciting stuff as he has not shown the concept of counting much before. Cool!

That's all for now.

Thursday, January 11, 2007

Workouts This Week

Starting this week, I am beginning a run focused period of workouts. The training plan that I am following is specifically designed to increase speed. I am working to try to get close to an 8:00/mi pace. This is quite an effort since I am running about 10:00/mi pace currently.

Monday - Swim: 1800. This consisted of a 300 w/u, followed by a main set of 200 repeats on 30 sec rest. I did 6 repeats, alternating w/ and w/o paddles, then a 300 c/d.
Tuesday - Run: Pace Intervals, 6x400. 1 mi. w/u; PI 6x400 (3 @ 8:00/mi pace, 3 @9:00/mi pace); 1/2 mi c/d.
Wednesday - This was supposed to be an easy run day, approximately 3-4 miles. Work got in the way and I took a rest day.
Thursday - Hills. 1 mi w/u @ 9:40 pace; Hills: 90 sec, 5 degree, 8:00/mi; 90 sec, 5 degree, 8:30/mi; 60 sec, 5 degree, 8:30/mi; 60 sec, 5 degree, 8:30/mi. 1/2 mi c/d. This workout will grow to longer hill segments until I have the strength to do 5-8 hill segment without breaking it down. I'm not there yet but working on it.
Friday - This is scheduled as a rest day but I may do an easy run and lift a little, to make up for Wednesday. If not, I'll do a spin class.

That's all for now.