Started an easy 30ish mile bike ride outside and the rain chased me right around the block back home. It was fine because I needed to get my last flat tire of 2005 on my car fixed :(

So I did an indoor tempo interval spin on the rollers gearing up so the resistance was hard at 75 rpm's. Not feeling 100% -- perhaps it is because we got in after 1:00 AM and got up early.

Spin

10 Min WU

10 min Tempo Interval 1
134a, 139m

5 min recovery
119a, 134m

10 min Tempo Interval 2
141a, 150m

5 min recovery
124a, 149m

10 min Tempo Interval 3
141a, 147m

CD

Flight leaves for Seattle tonight so we went to the gym for a quick spin and lift. It will probably be the last time for a while that I will hear country music and Christian rock during a spin class.

Spin Class @ 00:45:00
137a

Weight Training

CHEST
Bench Press 2x12 @ 45
Chest Flyes 2x12 @ 25 dumbbells

SHOULDERS
Overhead Press 2x12 @ 20 dumbbells
Shoulder raise side and front 2x12 @ 5 dumbbells

BACK
Seated Row 2x12 @ 70 machine
Lat Pull Down 2x12 @ 60 machine

BICEPS
Concentration Curls 2x15 @ 15 dumbbells

TRICEPS
Assisted Dip 3x12

CORE
3x 12 (right, center, front) situp on slanted bench
2x12 Leg Up on Slanted Bench
Back 2x 12
Captain's Chair 1x12
Plank 3x 1 min
Side Plank with Rotation 2x .45 seconds

Got in a tempo run today and it was good despite feeling quite sluggish at the beginning. Warmed up easy for about 2 miles and then ran the tempo portion on the beach and felt strong.

5+ Mile Tempo Run
Tempo Portion was 26 minutes with 158a HR

Ruth's parents took us to Savannah for the day so we started this morning with an aerobic run along the beach.

6+ Mile Run @ 01:00:00

Took today very easy and mellow as I took today as a recovery day from my family. We went to the health club as guests of Ruth's parents. I swam for a very short while in their facilities itty bitty 20 yard pool and then did the beginner yoga class with her mom.

This morning, Ruth and I went to her parent's health club and got in some upper body weight training and a spin class. The facilities were okay a bit expensive for a day pass because we were not allowed to purchase a weekly pass as a couple as a couple is a married man and woman only :(

I miss Seattle

Spin Class @ 00:45:00
137a

Weight Training

CHEST
Bench Press 3x12 @ 45
Chest Flyes 3x12 @ 25 dumbbells

SHOULDERS
Overhead Press 3x12 @ 20 dumbbells
Shoulder raise side and front 3x12 @ 5 dumbbells

BACK
Seated Row 3x12 @ 60 machine
Lat Pull Down 3x12 @ 60 machine

BICEPS
Concentration Curls 3x12 @ 15 dumbbells

TRICEPS
Assisted Dip 3x12

CORE
3x 12 (right, center, front) situp on slanted bench
3x 12 Back
3x 12 Captain's Chair

For a Christmas treat, I left my HR monitor at home and just ran around my parents' development for about 45 minutes. It was a good run and I got to wish Merry Christmas to all their retiree neighbors, as well as race some guy in his three wheel bike :)

Ruth is on her way to have Christmas dinner with my family and then we drive back to St. Simons Island in Georgia to stay through Friday.

@ 4.5 Mile Run @ 00:45:00

Core
3x 01:00 Plank
2x 00:45 Side Plank with Rotation

Today was my long run. Dad found me a 14-15 mile route along the Halifax River between two bridges (Granada and the bridge south of Route 40, the International Speedway). It was a wonderful and beautiful run and I was plenty tired by the end of it. It started out a bit hot and I was concerned about the heat and humidity. But it ended up clouding up so I survived. I was too tired at the end (plus I had to go up a bridge) to attempt last mile fast mile so it was a very slow pace throughout. I kept my HR between 130-140 throughout.

15 Mile Long Slow Run @ 02:30:00

Found a 6 AM Master's swim practice at the Ormond Beach YMCA and then an 8:30 Spin Class at the Olympus Health Club on Atlantic avenue. It was a bit of running around but I made it to both. My family was not happy with me for missing breakfast at iHOP with them but I really needed to move and knew this would be my last chance to bike for a bit.

Swim practice was beautiful. The pool was outdoors and heated. When I got there, it was still dark and the pool was just wonderful. The workout was an excellent butt-kicker. I was too slow to swim with the better swimmers but too fast for the beginners so I had my own lane.

We started the workout with fins -- 12x50 Shoot Down (kick underwater to other end - nose 6 inches from bottom) and then sprint back. I did that on the 1:05. Then there was a set of 3x(3x100 on the 1:50 then 3x25 on the :30). That was hard especially because I did not have Sarah to draft off of. Then we did a set of 4x150 pull. She had me do the fingertip drill because my arm is too flat in the water.

Masters Swim Practice 3200 @ 01:20:00

Spin class was a complete trip! It was in the back of a health club and the room was rather long and narrow but the bikes were good. The instructor looked to be a very fit 50+ year old in a striped animal print top and blond teased hair. She was on a stage in the front. She drew a line on the whiteboard in yellow marker indicating the elevation of our workout. Then the kicker. She turned out the lights and the black lights began to glow. All of a sudden our elevation map started to glow as well as the mouthpiece of her microphone. The entire class was really bad 80's music. A couple of times, she hopped off her bike and walked around giving us the thumbs up and high-fiving some of the regulars. Her sprints started with the cue "giddayup". It was a lot of fun, in a surreal kind of way and I got in an excellent workout.

Spin Class @ 00:50:00
142a

Went for a run this morning. Did a few miles of it at tempo pace and ran around my parent's neighborhood and out on the freeway for a bit. Then got in some weight-lifting at their clubhouse after. Not a lot of equipment there but I made do.

6+ Mile Run @ 01:00:00
CORE
3x 1 Min Plank
2x .45 Min Side Plank with Rotation

Weight Training

SHOULDERS
3x12 Upright Row @ 20 Dumbells

BACK
3x12 Row
3x12 Lat Pull Down

CHEST
Chest Flyes 3x12 @ 25 dumbbells

BICEPS
Concentration Curls 3x12 @ 15 dumbbells

TRICEPS
Tricep Extension 3x10 @ 10 dumbells

CORE
3x12 (right, center, front) situp on slanted bench

LEGS
3x12 Lunge with @ 15 Dumbells

Traveled all day to Florida to spend Christmas with my folks. No workouts today.

No swim team until January so I went to 24 for my own swim workout. Kept it to a slow/aerobic pace and did not push it hard with any intervals.

2000m Swim @ 01:00:00
500 WU (S, K, P)
500 Swim (every 4th kick)
400 Pull (every 4th scull)
300 IM (K, D, S by 25)
200 Kick (rotate between front with board, side and back)
100 Swim

Went for a treadmill run during lunch. I started out at a 9 min mile pace but could not maintain it and ended up dropping to a 9:30 pace. I did choose a treadmill workout that varied the incline so it was a bit harder -- but my pace was still pretty pokey.

5.5 Mile Run @ 00:52:00
150a, 165m

Slept in this morning until 7:00. Starting to feel pretty overwhelmed with the holidays and my upcoming trip as well as with the lingering effects of my cold most recently aggrevated by yesterday's race. I decided to not attend tonight's CompuTrainer session and will do an easy aerobic spin tonight after work on the rollers.

Did manage to get in a good lift at work during lunch today though.

Weight Training

CHEST
Bench Press 2x12 @ 45
Chest Flyes 2x12 @ 27.5 dumbbells

SHOULDERS
Overhead Press 2x12 @ 22.5 dumbbells
Shoulder raise side and front 2x12 @ 5 dumbbells

BACK
Seated Row 2x12 @ 75 machine
Lat Pull Down 2x15 @ 60 machine

BICEPS
Concentration Curls 1x15, 1x12 @ 17.5 dumbbells

TRICEPS
Tricep Extension 2x10 @ 10 dumbells

CORE
3x 8 (right, center, front) situp on slanted bench
3x 10 (right, center, front) Leg lift on slanted bench
2x 12 Back @ 5 weight
2x 15 Captain's Chair
3x 1 min Plank
1x 45 sec each side Side Plank with Rotation

LEGS
2x12 Lunge with 4 lb medicine ball rotation
Abductor 2x15 @ 70 lb machine
Adductor 2x15 @ 65 lb machine
Hamstring 2x12 @ 50 lb machine

Decided against even the roller session and instead went out for dinner with Ruth as we have both been running around way too much without any 1:1 quiet time.

Today's weigh in finds me down .2. Total of -.6 for the month so far. This is going slowly but as Ruth pointed out, I am maintaining and even losing slightly during the holidays so that is good news.

167.6

Had a good time at the 12k's of Christmas run. Started it out planning to do it easy as a 9 minute mile pace but a mile into it, I felt good and picked up the pace a bit. It was a good challenge with a couple of climbs but the downhills sure helped.

12K's of Christmas Race @01:03:45 (8:30 Pace)
161a

Mile 1 @ 00:10:17
hr not accurate

Mile 2-3 @ 00:17:13
158a

Mile 4 @ 00:09:29
156a, 167m

Mile 5 @ 00:07:24
154a, 164m

Mile 6 @ 00:08:17
160a, 165m

Mile 7 @00:07:52
161a, 165m

Mile .46 @ 00:03:34
167a, 171m

Today we rode the Tour de Cure route as Ruth really wanted to ride it today. I was psyched but was shortly FREEZING and extremely cranky the entire time. I got hot and sweaty climbing the first 11-15% grade hill in the beginning and was soaking wet and cold the rest of the time. I thought the ride would never end and was especially surly about headwind in the few flat areas that kept us at 8-11mph. I am so glad to be off the bike. Tomorrow is the 12k's of Christmas run with Ruth, Katie and some other friends. Because I have been on my legs every day since Wednesday so I have no expectations of a super fast time.

48 Mile Bike Ride @ 03:20:00

Swim practice this morning had a good butt-kicking set lead by the indomitable Sarah. The hard set was 4x (4x50). Each set descending so the first was on the 1:00 and the last on the :45. I only made 2 of the :45's but it was a good challenge and I felt okay doing it.

Swim Practice 2500 @ 00:55:00

I then went for a short run at lunch. Once my lungs hit the cold air, they complained and did not stop the entire time. I only got in about 3 miles and ran fairly cautiously in the still icy areas.

3 Mile Run @ 00:29:00
140a

Slept in this morning to rest a bit and just did a spin workout at lunch. Dina's workout was pretty good and I was able to get my HR up without feeling like I wanted to fall off the bike.

Spin Workout @ 00:50:00
141a, 169m

Still not feeling 100% but did modify my workouts to accomodate. Went to early AM spin class and was fortunate enough to have forgotten my watch HR monitor so I did not get obsessed with the numbers. I did not turn the tension up as high as I usually do and worked to keep the workout within a reasonable range.

Spin Class @ 00:50:00

I then bricked it by running 3 miles on the treadmill. I mistakenly assumed that I would just pound out a tempo run since my Spin class effort was not 100%. By 2/10 of a miles at an 8:20 pace, my body made me slow down to a 9:22 pace :( But I stuck in there for all 3 miles. I put my hands on the HR monitor sensors and registered 150 for the end of that 3 mile run.

3 Mile Run @ 00:28:00

After work, I was able to get in some weight training before Ruth picked me up to go to our team holiday party.

Weight Training

CHEST
Chest Flyes 2x10 @ 27.5 lb dumbbells

SHOULDERS
Overhead Press 2x12 @ 22.5 lb dumbbells
Shoulder raise side and front 2x12 @ 5 lb dumbbells

BACKSeated Row 2x15 @ 60 machine
Lat Pull Down 2x15 @ 60 machine


CORE
1x10 middle, 1x8 left, 1x6 right situps on slanted bench
3x10 Leg Raises on slanted bench
2x12 Back
2x12 Captain's Chair

LEGS
Abductor 3x12 @ 70 machine
Adductor 3x12 @ 70 machine
Hamstring 3x12 @ 60 lb machine
3x12 Lunges with Rotation @ 4 lb Medicine Ball

Took the day off today. Well, mostly even though Ruth calls BS on me.

I got up and went to swim practice. About 30 minutes into it, I moved over to another lane because my chest was congested and I could not breathe. There I swam easy and then got out early and sat in the sauna to try to clear my air passages.

So I did take the rest of the day off entirely.

Swim Practice 1500 @ 00:40:00

Just did weight training today and did not push it too hard with the weights because I am definitely not 100%. Added a lunge with rotation and medicine ball -- exercise in this month's Runner's World.


Weight Training

CHEST
Bench Press 2x12 @ 45 lbs
Chest Flyes 2x15 @ 25 lb dumbbells

SHOULDERS
Overhead Press 2x12 @ 22.5 lb dumbbells
Shoulder raise side and front 2x12 @ 5 lb dumbbells

BACK
Seated Row 2x15 @ 60 machine
Lat Pull Down 2x15 @ 60 machine

BICEPS
Concentration Curls 1x15, 1x12 @ 17.5 lb dumbbells

TRICEPS
Assisted machine dips 1x10, 1x8 @ 110 lbs

CORE
1x10 middle, 1x8 left, 1x6 right situps on slanted bench
2x12 Back
2x12 Captain's Chair
3x 1:00 Plank
3x :45 Side Plank with Rotation

LEGS
Abductor 2x15 @ 70 machine
Adductor 2x15 @ 70 machine
Hamstring 2x12 @ 60 lb machine
Lunges with Rotation @ 4 lb Medicine Ball