Giddyup

Maybe only a mile of running as a warm-up before a little swim workout.  I managed to get to meet with a swim coach today who was very encouraging but was also able to identify a couple things I can focus on to go FASTER.  I breathe a lot when I swim which consequently causes me to roll a lot and twist my body and cross my arms across the center-line of my body.  Identified a couple good things to work on, overall was a very worthwhile 1/2 hour.

Swimming & treadmill.  Tried to remember what I learned last night.  Was able to do 1 lap (50 yards) in under 40 seconds.  About 37 or 38 usually.  Good improvement but very exhausting.  Did 10 laps straight in about 8:15, was hoping for closer to 7:30.  Still much to work on but good improvement.

Stayed home sick from work, but did manage to get downstairs on the trainer for about an hour.  Was nice to get on the bike.  I think I hit a max HR of around 161 or so.  

Finally got out on my Fort Rockwell loop only to have my Garmin die after 2 miles.  Was a good 2 miles though:

M1: 6:27 (2nd fastest ever on 1st mile)

M2: 6:37 (.99 mi officially)

 Probably okay it died so I would just relax a little instead of trying to blow the doors off it as I have not been out on the road since Jan 13.  Need to get out for some longer runs, need to drop the winter-time 'Insulation'.

Decent indoor workout today.  Ran on the dreadmill - 1 mile warmup followed by 2 miles quick - 9.5 - 10mph. 

12 laps in the pool - 1 lap warmup, 10 50's then 10 laps straight.  In the 10 50's I swam a 50 in about 40 seconds then rested for 20 seconds and did another.  

Got on my bike on the trainer when I got home.  Dropped my seat & stem about an inch & moved my elbow pads in about 2.5 inches.  Feels really comfortable, and feels like a little better power. 

Snowy run on the shoreline had to cut it a little short.  Feeling better though, hopefully getting over the cold.

Windy cold morning, but once we got down to the aqueduct road you are protected from the wind and you usually start overheating a little.  Good run - bluff to shoreline to aqueduct and in.

Got out again after work for an FR loop - felt ok.  Rolled my foot really good right at the end about 4 houses away from being home.  Probably be off it for 2-3 weeks.

M1: 6:41 

M2: 6:32

M3: 6:48

M4: 6:11

M5: 6:25

Forgot my HR monitor again.

Had some x-rays taken today, fortunately the foot is not broken and feels much better today.  I need to be committed to letting it fully heal though as this is the exact same injury as happened last Thanksgiving Day.  With all my plans for this year I cannot afford to have a nagging injury that won't heal.  I forgot to mention - last Saturday I found out I got into the Wasatch 100.

Got on the trainer tonight for an hour.  Felt great, doesn't bother the foot at all.

Downstairs on the trainer!

Trainer!

Good swim workout - did  about 20 1x25's then 10 1x50's then 10 laps in 8:20.  Getting a little faster on the shorter distances now I just need to hold it for the longer distances.

Swim @ gym - 10 laps in 8:07

Actually got outside for a little while tonight.  Great weather, but after only about 45 minutes, my toes were numb.  Given the wind chill, it definitely takes a little more warmth to be out on the bike than on a run.

First time running at all since I hurt my foot a week & 1/2 ago.  Felt great, took an easy pace and didn't feel it at all.  I'll probably start easing back into it now.

Swam @ AF rec center in the afternoon - got to swim in the 50 meter lanes.  Kind of nice to have much longer uninteruppted lengths to swim.  Still need to be faster.

Good morning run - 5 miles.  This warm weather is very nice...went out on the roads - saw sooo many people out running.  Was kind of nice to see people out running, you don't usually see too many people up on the trails.

 Hit the gym for the dreadmill after work for about 3 more.  Foot is feeling ok, we'll see how it feels tomorrow.

Got out after work on my FR loop.  Great weather - looking forward to a little wamer temps & more daytime...

M1: 6:46

M2:  6:35

M3:  6:43

M4: 6:04

M5: 6:31

 I have found I quite consistent at running this loop in about 33 minutes.  I even have several times the same to the second.  I need to pick it up!

After such a nice run last night, the cold this morning was a very rude awakening.  Thankfully though all the snow has melted on the shoreline trail (except the skiff that fell last night).  Had a good Bridge Loop run w/D&T.

Beautiful Saturday run - the Porter Rockwell trail is getting busier & busier the warmer it gets.  Went out w/B.

Got on the trainer this afternoon to try out my new pedals...something about new equipment makes you want to try it out.