Tag Archives: Workout

Tale of Two Cities: Day 29

What is there to say about the last 10 days? A lot. And yet, not much. I’ll spare you the Chales Dickens-esque introduction I had planned, but suffice it to say, the last week and a half has been busy. And yet, I don’t feel like much has been accomplished. In my last post I discussed being sick and what can be done about it. I’m not ashamed to say that I found solace at the bottom of a bottle during that time. A bottle of Dayquil, that is. And Nyquil. Yes, by the time my ailment had run its course, I had downed an entire bottle of Dayquil and put a significant dent in the Nyquil. I was sick from last Monday to last Saturday/Sunday. Saturday, I felt decent enough to accompany The Fiancee on her weekly long run, but not without a virtual cocktail of over-the-counter medications. This “cold” was absolutely one of the worst I’ve ever had. Sunday, I awoke feeling better, which was a good thing because this week was extremely taxing on my time and exercise commitments.

Without further ado, let’s catch up shall we?

Monday: My 12 week training program for my Olympic Triathlon started. I didn’t. Why not? Because Stillwater doesn’t sell bathing suits. Blame my poor planning or blame the town whose primary source of income is Sirloin Stockade and parking citations. Take your pick. In either event, I was unable to complete my first 45 minute swim workout. No matter though, I was scheduled to go to Oklahoma City the next day for wedding obligations. I’d pick one up then.

Tuesday: My phone went off at 5:45 AM. The Fiancee. Wake-up call. I’m not going to say that I was unhappy to hear her voice, but let’s be honest, no one can be happy about much that early. After some confused looks from The Golden wondering why we weren’t going to sleep another 4 hours, I was out the door. My workout on Tuesday was my first brick. A 60 minute cycling session followed by a quick transition to a 20 minute run. I didn’t make the 6 AM Spin Class so I created my own workout. After a warm-up, I focused on intervals which increased in, well, interval. I followed up the interval training with some hill work, followed up by another interval session. After a 10 minute cool down period I was off. I felt pretty decent coming off the bike, which was encouraging considering my last experience. I completed 2.5 miles in 20 minutes, averaging about 8:00/mile. After returning home, it was off to the airport, followed by class and work. After work, The Fiancee and I made the trip down to Oklahoma City to pick the food menu for our wedding. While we were there I thought I’d swing by somewhere and pick up a bathing suit. I left The Fiancee and The Golden in the car and ran inside. As I enter the fitting rooms, I get a call. It was The Fiancee. Apparently, there was smoke coming out of the car. Now, I’m no mechanic, but I was blessed with enough common sense to off-set this deficiency. I raced through checkout and out to the car. I see both The Golden and The Fiancee starring at me pitifully while steam pours from under the hood. I suppose I really should learn my lesson about leaving time for the unexpected. Oh well. We arrived half an hour late to our catering tasting, but the important fact was that we’d made it. And I got a bathing suit.

Wednesday: Wednesday offered no surprises, thankfully. My workout consisted of a 60 minute core strengthening session. Then it was off to bed at a semi-reasonable time.

Thursday: 616 words later we’ve made it to today. It was another early morning this morning, but what a great morning it was.

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I arrived at the pool (armed with my swimsuit that was paid for with the blood of my car) around 6:30 AM. After a 45 minute swim session it was on to a 60 minute interval run. This is the longest interval workout I’ve ever attempted. I didn’t feel that 1 minute sprints were sustainable for that amount of time so I modified my workout a bit. I began with a 10 minute warm-up between 8:00-8:30/mile. That was followed by a 5 minute “run” between 7:00-7:30/mile. I included a 5 minute rest period between each run segment which targeted 7:45-8:00/mile. I repeated this four times and concluded with a 10 minute cool down. Over the course of 60 minutes I completed 7.6 miles with an average pace of 7:53/mile. I was very pleased with this considering the two workouts were so close together. Below is the pace/elevation graph. As you can see, the workout(s) really hit me during the cool down period.

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My mile splits are listed in the table below.

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All in all, I’ve been extremely pleased with my training thus far. This is the first triathlon I’ve trained for and it’s great (to some extent) to have those sore muscles back after a few months of easier workouts. I’m really looking forward to improving my swim technique and sharing my improvements throughout the course of my training.

Tonight, the training didn’t stop. The Fiancée and I participated in a 5K Glow Run on campus. It was great running with friends and getting to participate in another race.

photoWith a 45 minute swim and almost 11 miles under my belt for the day, I’m happy to call it a night. Saturday is my next brick, consisting of a 120 minute bike followed by a 30 minute run. Expect some pictures and some new data as I go on my first “official” training ride!

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