morning
Swam 1 mile 29:11
The temperature at 4:45 was 25° felt like 17°.... glad today was an early morning pool day!
afternoon
was not able to run
evening
weights
Wednesday, January 31, 2007
Tuesday, January 30, 2007
Monday, January 29, 2007
Monday
morning
Swam 1 mile ( 30:06 )at 5am. Feeling pretty good about my swim progress. I'd like to increase the distance of my workout and bring my time down a couple of minutes per mile. Just need more pool time.
afternoon
Ran 5.11 miles from North Marina riverwalk starting point down the hill, through Bibb City and around the mill, connected to the next part of the riverwalk (nice!! - my first run on that portion) until I hit 2.5 miles, then turn around and come back. Sorta hilly ;-) This is definitely my favorite 5 mile lunch route.
evening
Lifted weights.
Swam 1 mile ( 30:06 )at 5am. Feeling pretty good about my swim progress. I'd like to increase the distance of my workout and bring my time down a couple of minutes per mile. Just need more pool time.
afternoon
Ran 5.11 miles from North Marina riverwalk starting point down the hill, through Bibb City and around the mill, connected to the next part of the riverwalk (nice!! - my first run on that portion) until I hit 2.5 miles, then turn around and come back. Sorta hilly ;-) This is definitely my favorite 5 mile lunch route.
evening
Lifted weights.
Saturday, January 27, 2007
Saturday
Saturday
29° this morning at 7am when I got to the Riverwalk for my weekly Riverwalk run. I have a new plan for next Saturday, but today I ran 10.17 miles. I think so far this week I'm at around 32 miles and I'll try to get a run in tomorrow to bump it up a little bit.
Weights today but no swimming, since I have to work at Below The Knee all day. If you're looking for some cold weather stuff, there are 2 nice Adidas long-sleeve shirts and 2 Nike shirts on the sale rack outside. The Nike ones are loose fit; the Adidas are tight, Also some nice l/s women's outer layers are on the sale rack.
29° this morning at 7am when I got to the Riverwalk for my weekly Riverwalk run. I have a new plan for next Saturday, but today I ran 10.17 miles. I think so far this week I'm at around 32 miles and I'll try to get a run in tomorrow to bump it up a little bit.
Weights today but no swimming, since I have to work at Below The Knee all day. If you're looking for some cold weather stuff, there are 2 nice Adidas long-sleeve shirts and 2 Nike shirts on the sale rack outside. The Nike ones are loose fit; the Adidas are tight, Also some nice l/s women's outer layers are on the sale rack.
Thursday, January 25, 2007
Thursday
40° felt like 36° this morning at 4:30 am... ran 7.18 miles. Tomorrow is supposed to be cooler, so i may have to change my apparel slightly. Right now at 36° I am just perfect but 6° colder and I may need to add another light layer.
Will swim this afternoon or this evening.
Will swim this afternoon or this evening.
Wednesday, January 24, 2007
Wednesday
Cool Morning
35° this morning at 4:30 am. I ran 8.01 miles - how's that for being anal about distance - at about a 9:00 pace. Ran in the Pegasus.
Will go to the gym tonight and lift weights, maybe get to the pool at lunch for some laps. I've got some open tickets at work to sort out so the lunch thing may fall through the cracks.
35° this morning at 4:30 am. I ran 8.01 miles - how's that for being anal about distance - at about a 9:00 pace. Ran in the Pegasus.
Will go to the gym tonight and lift weights, maybe get to the pool at lunch for some laps. I've got some open tickets at work to sort out so the lunch thing may fall through the cracks.
Tuesday, January 23, 2007
Tuesday
Nice 7.25 mile run at 4:30 am. When I do my early runs, I wear a reflective vest or belt, but lately I've started wearing my headlamp. It really makes a difference in visibility. There aren't many cars on the road at that time of morning and they don't expect to see me, so the more visibility I have, the better off I am. The headlamp has been easy to get used to and I can basically aim it at cars as they come toward me. I've used it on the Riverwalk a few times early, just to get past the covered bridge- you haven't lived till you've run through that by yourself in the dark - I may figure out a way to attach it to my belt.
I'll try to get a swim workout in later today or tonight.
And by the way, this Nathan Sports hydration belt thing kicks ass: no slipping, refillable, truly awesome. I've used a camelbak for years, and this beats my camelbak hands down. It's $34 at Below The Knee. It has a small pocket in the front and a larger pocket in the rear. My Hammer Gel container fits in the back pocket perfectly; so does my Treo. I think my iPod Nano would be a perfect fit in the front pocket. I filled all the 10 oz. bottles, put the Treo in the back pocket, put my housekey in the front pocket, and took off this morning. I didn't even notice it after a few minutes.
I'll try to get a swim workout in later today or tonight.
And by the way, this Nathan Sports hydration belt thing kicks ass: no slipping, refillable, truly awesome. I've used a camelbak for years, and this beats my camelbak hands down. It's $34 at Below The Knee. It has a small pocket in the front and a larger pocket in the rear. My Hammer Gel container fits in the back pocket perfectly; so does my Treo. I think my iPod Nano would be a perfect fit in the front pocket. I filled all the 10 oz. bottles, put the Treo in the back pocket, put my housekey in the front pocket, and took off this morning. I didn't even notice it after a few minutes.
Monday, January 22, 2007
Monday
Rain, Rain, Rain
Pouring down rain this morning, so I adjusted and went to the pool for a 1 mile swim at 5am. my New Improved Swim Workout kicked my ass, so it was a good thing. it was still raining at lunchtime. After work (ie, 7pm) I went to the gym and lifted weights, then spent 20 minutes on the bike. I can see that the bike is going to be a challenge for me.
Rain or not, it's a 7 or 8 mile run on Tuesday morning & then a swim workout later on.
Pouring down rain this morning, so I adjusted and went to the pool for a 1 mile swim at 5am. my New Improved Swim Workout kicked my ass, so it was a good thing. it was still raining at lunchtime. After work (ie, 7pm) I went to the gym and lifted weights, then spent 20 minutes on the bike. I can see that the bike is going to be a challenge for me.
Rain or not, it's a 7 or 8 mile run on Tuesday morning & then a swim workout later on.
Saturday, January 20, 2007
Saturday
Saturday Run
The end of a long week. I wasn't able to do a lot this week, so today I ran 8 miles on the Riverwalk. Saw quite a few others out there this morning! The Army Officers I ran with last week were out there today on a 20-mile run, and then I saw quite a few folks from the Columbus Track Club doing their training runs for the Atlanta marathon.
The 2 or 3 races I'm interested in are all late summer. I just need to log some miles between now and March so that when I focus more on biking I've got a good base.
I'm going to try to get back into the swing of things again next week, probably with 4 good 7-8 mile morning runs, 3-4 miles swimming and 3 days lifting.
The end of a long week. I wasn't able to do a lot this week, so today I ran 8 miles on the Riverwalk. Saw quite a few others out there this morning! The Army Officers I ran with last week were out there today on a 20-mile run, and then I saw quite a few folks from the Columbus Track Club doing their training runs for the Atlanta marathon.
The 2 or 3 races I'm interested in are all late summer. I just need to log some miles between now and March so that when I focus more on biking I've got a good base.
I'm going to try to get back into the swing of things again next week, probably with 4 good 7-8 mile morning runs, 3-4 miles swimming and 3 days lifting.
Tuesday, January 16, 2007
Saturday, January 13, 2007
Saturday
Friday was a Did Not Workout day. Bummer - although the Exchange upgrades went well. There's always some little thing that throws a wrench into the works, in this case the Intelligent Message Filter, but some registry changes and file renaming were just the ticket. So we went from 2003 Standard to 2003 Enterprise, then Exchange 2003 Enterprise SP2. And the blackberry server and the sync server are still working.
Today ran 12 miles, including a mile or so with 3 Army officers who are training for the Albany GA Snickers Marathon Bar marathon in March. I started late and had to be at Below the Knee at 10am, so turned around at 6 miles and came home. I'll try to run early tomorrow morning.
Next week my plan is 7-7-5-7-7-12, we will see how it goes. Weight was 174 this morning before the run.
Today ran 12 miles, including a mile or so with 3 Army officers who are training for the Albany GA Snickers Marathon Bar marathon in March. I started late and had to be at Below the Knee at 10am, so turned around at 6 miles and came home. I'll try to run early tomorrow morning.
Next week my plan is 7-7-5-7-7-12, we will see how it goes. Weight was 174 this morning before the run.
Thursday, January 11, 2007
Thursday
Hills
Slept right through the alarm this morning. Lunch run, 3.7 miles of hills at North Marina. Lifted weights after work.
Plan for tomorrow: ? No clue. I need to do some server upgrades at 4am, if it finishes early I will swim. Hard to say... just roll with it. Maybe I'll run at lunch again- the weather was OK today, and running at lunch is a nice way to break up the day. The important thing for me this week is the Saturday run, which I'd like to see at 12-14 miles.
For you technical people out there, it's an in-place upgrade of Exchange Server 2003 Standard to Exchange Server 2003 Enterprise, so that my company can start adding more Exchange servers... 2 more in the domain within the next 3 months, so that we can have unified messaging at some of our other locations.
So since December I've added swimming and weight training to my normal routine. The difference? I can see that I've lost body fat but my weight has stabilized at about 175. Stronger, more flexible, and less sore after running. Eventually ($$) I will get the bike fixed and work it into the schedule.
Slept right through the alarm this morning. Lunch run, 3.7 miles of hills at North Marina. Lifted weights after work.
Plan for tomorrow: ? No clue. I need to do some server upgrades at 4am, if it finishes early I will swim. Hard to say... just roll with it. Maybe I'll run at lunch again- the weather was OK today, and running at lunch is a nice way to break up the day. The important thing for me this week is the Saturday run, which I'd like to see at 12-14 miles.
For you technical people out there, it's an in-place upgrade of Exchange Server 2003 Standard to Exchange Server 2003 Enterprise, so that my company can start adding more Exchange servers... 2 more in the domain within the next 3 months, so that we can have unified messaging at some of our other locations.
So since December I've added swimming and weight training to my normal routine. The difference? I can see that I've lost body fat but my weight has stabilized at about 175. Stronger, more flexible, and less sore after running. Eventually ($$) I will get the bike fixed and work it into the schedule.
Wednesday, January 10, 2007
Wednesday
Busy Day
Going to be a busy day today... I got my 1 mile swim in this morning. I might get a chance to run at lunchtime, if not I will run once I get home.
Going to be a busy day today... I got my 1 mile swim in this morning. I might get a chance to run at lunchtime, if not I will run once I get home.
Tuesday, January 09, 2007
Tuesday
Chilly
32° at 4:30 am..... but I motivated myself and ran 7.2 miles. BOA pants,l/s nike sphere shirt, tshirt, gloves, cap worked out pretty well. The l/s sphere shirt was pretty dry but the tshirt over it was soaked- i guess that attests to the wicking capabilities of the nike dri-fit material.
Swam 1/2 mile at lunch. Lifted weights after work.
32° at 4:30 am..... but I motivated myself and ran 7.2 miles. BOA pants,l/s nike sphere shirt, tshirt, gloves, cap worked out pretty well. The l/s sphere shirt was pretty dry but the tshirt over it was soaked- i guess that attests to the wicking capabilities of the nike dri-fit material.
Swam 1/2 mile at lunch. Lifted weights after work.
Monday, January 08, 2007
Monday
Rainy Monday morning, Cool & Breezy Afternoon
Rick drove back to Dahlonega yesterday, so the house will be relatively quiet until he comes home again for spring break. I will miss him on the runs.
It rained all night and i was gonna run this morning, but ended up swimming instead. I swam a mile and was home by 6am.
Here's a good quote: "Success depends upon previous preparation, and without such preparation there is sure to be failure" -Confucius
I did manage to get out around noon and run 5 miles at the North Marina. 52° or thereabouts, and sunny, a little breezy...
Thinmann.com has the updated, 2007 excel-based training log available now for download.
Rick drove back to Dahlonega yesterday, so the house will be relatively quiet until he comes home again for spring break. I will miss him on the runs.
It rained all night and i was gonna run this morning, but ended up swimming instead. I swam a mile and was home by 6am.
Here's a good quote: "Success depends upon previous preparation, and without such preparation there is sure to be failure" -Confucius
I did manage to get out around noon and run 5 miles at the North Marina. 52° or thereabouts, and sunny, a little breezy...
Thinmann.com has the updated, 2007 excel-based training log available now for download.
Saturday, January 06, 2007
Saturday
Long Run Day
Saturday is the day I do my long runs. Today Rick and I went to the Riverwalk. Rick ran with me for 3.1 miles & turned back, I went ahead and ran to the 5-mile point and turned around. At 7:15 am it was 50 degrees, wet & foggy. Not so bad. We saw lots of runners coming in while we were heading out, and I saw a bunch on my way back. Also a group of cyclists (a dozen?) heading toward Ft Benning. This is the same group that I see every Saturday.
I was trying to get 40+ miles in this week, but ended up with 36. My training week is Sunday- Saturday, and I normally use Sunday as a rest day. I think I can hit 40 miles next week.
Today's run:
10.1 miles (easy run)
1:38:42
calories burned: 1154
Saturday is the day I do my long runs. Today Rick and I went to the Riverwalk. Rick ran with me for 3.1 miles & turned back, I went ahead and ran to the 5-mile point and turned around. At 7:15 am it was 50 degrees, wet & foggy. Not so bad. We saw lots of runners coming in while we were heading out, and I saw a bunch on my way back. Also a group of cyclists (a dozen?) heading toward Ft Benning. This is the same group that I see every Saturday.
I was trying to get 40+ miles in this week, but ended up with 36. My training week is Sunday- Saturday, and I normally use Sunday as a rest day. I think I can hit 40 miles next week.
Today's run:
10.1 miles (easy run)
1:38:42
calories burned: 1154
Friday, January 05, 2007
Friday
Balmy
66°, 96% humidity this morning. It was drizzling rain pretty much the entire run, but comfortable. Ran 7.23 miles. 1:07:00. Avg = 9:16, last 1.23 miles= 8:30.
66°, 96% humidity this morning. It was drizzling rain pretty much the entire run, but comfortable. Ran 7.23 miles. 1:07:00. Avg = 9:16, last 1.23 miles= 8:30.
Thursday, January 04, 2007
Thursday
Ran early and easy this morning, 7.3 miles. Left the house about 4:30 am, weather was 53 degrees. Swam 1/2 mile at lunch.
I messed up my shoulder snowboarding at Tahoe a few years ago, and it's flaring up again due to the swimming and weightlifting. So far it hasn't been too bad, just a little soreness. I really noticed it when I did the military press Monday night with heavy weight.
I'm trying to find the excel-based running log for 2007. The 2 I like are from Thinnman.org and David Hays' Excel Running Log. I prefer the one at Thinnman but he hasn't finished the 2007 log yet :-(
I messed up my shoulder snowboarding at Tahoe a few years ago, and it's flaring up again due to the swimming and weightlifting. So far it hasn't been too bad, just a little soreness. I really noticed it when I did the military press Monday night with heavy weight.
I'm trying to find the excel-based running log for 2007. The 2 I like are from Thinnman.org and David Hays' Excel Running Log. I prefer the one at Thinnman but he hasn't finished the 2007 log yet :-(
Wednesday, January 03, 2007
Wednesday
Long Day
5am: Swam 1 mile
Noon: 3.5 miles North Marina, did the hill twice
Night: lifted weights w/ Rick.
I'm very lucky that I work pretty close to the North Marina entrance, and I'm luckier still that we have a shower at work. Well, I guess my co-workers are also happy about that.
The tough part about weight lifting with my 20 year old son is that he's about 10 times stronger than I am. I keep trying to sneak the weight lower when we do the machines and then sneak the pin back so he won't notice. He notices.
Tomorrow my plan is to run early then swim at lunch.
5am: Swam 1 mile
Noon: 3.5 miles North Marina, did the hill twice
Night: lifted weights w/ Rick.
I'm very lucky that I work pretty close to the North Marina entrance, and I'm luckier still that we have a shower at work. Well, I guess my co-workers are also happy about that.
The tough part about weight lifting with my 20 year old son is that he's about 10 times stronger than I am. I keep trying to sneak the weight lower when we do the machines and then sneak the pin back so he won't notice. He notices.
Tomorrow my plan is to run early then swim at lunch.
Monday, January 01, 2007
First Post of 2007
Mike starts year off with 8-mile run!
Well, 8.16 miles... at 8:52 avg pace including the last 2 miles at 8:32 avg pace. Which is slow for most people but not so slow for me. I'm OK with it.
My running goal this week: 40+ miles
Swimming goal this week: 3 miles
Weight Training goal: 4x
Well, 8.16 miles... at 8:52 avg pace including the last 2 miles at 8:32 avg pace. Which is slow for most people but not so slow for me. I'm OK with it.
My running goal this week: 40+ miles
Swimming goal this week: 3 miles
Weight Training goal: 4x
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