Day 14, Week 2, Long Swim

Week 2 completed and still going strong. I've struggled the past few times swimming and my pace was off more like 2:17 or so.  With my hard brick yesterday and having swum just Thursday for the first time in 2 weeks I didn't have much expectation for today, so really tried just to take my time.  And to my delight, my pace was 2:13. Yippee!

Day 13, Week 2, Short Brick

Grueling today. Record climb for both bike and run for their distances. Northern Baltimore County is really hilly. I'm not sure I want to ride there for awhile.  I've thought of a better route direct from home for riding that I don't think is near as hilly to be doing for Sunday long bricks. As my bike bricks get longer, they'll extend into northern Baltimore county, but I'll be in shape. I had been considering doing outdoor biking bricks during the week, but I really need to be working on drills with clip-in shoes.

Day 12, Week 2, Short Swim

2200 yds.  It's been 2 weeks.  I did okay.  Ever since I stopped touching the bottom on my turns, it's I've been slower.  I'm not sure why if using the bottom helps me turn faster or it takes more energy not to stand a bit every 25 yards or even if my head is out of water less without standing up so I get less oxygen then.  Oh, well, it's a better workout for me not to touch or stand on the turns 'cause I don't do that out in the open water.

Day 11, Week 2, Short Core

I'm not liking the iron fit book core exercises. Mainly because they involve equipment I don't have.  I'm going to look on the internet to help me put together a good set of core exercises.

Warm-Up

1. Pelvic Circles
2. Chest Openers
3. Three-Position Lunge
4. Forward Lunge
5. McKenzie Press-Up
6. Kneeling Stretch

Functional

1. Back Lunge with Overhead Reach
2. One-Log Split/Squat

Day 10, Week 2, Short Run

Good 4 mile run. Speed work at end of runs is showing upped pace.

Day 9, Week 2, Short Brick [45min/1.75M]

Started the run part to be by distance instead of time so it's easier to finish where I want to finish.  My watch told me half the time was anaerobic.  The exercise bike display didn't work, but based on my heart heart, I seemed to have gone faster than recently, so maybe that was it.  Wait, the aerobic/anaerobic measure was for the running only.  I don't know. My heart rate during the run was commensurate with the past when it was 0 for anaerobic.  Oh, well, that's okay.  It's just a number to check for fun. I'm not using it for anything. I did increase the uptick in pace on the back end to 1 mile from .75 the past week.  My knees felt good going in and I in general felt good even though doing my long run yesterday. My watch said I only needed like 12 hours rest unlike two weeks ago when it said three days, but my heart rate then was more like 180-200s and today it was more normal 140-160s.

Day 8, Week 2, Long Run [10.25M]

10.25 miles, longest since spring last year. Into second week of training. I'll be glad to get swimming back into my routine after being in Austin for a week and a half.  It's been a bit rough on my knees doing more running instead of swimming.  But, overall a good week.  My knees have survived it and did well on today's long run.