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ROB'S BIPOLAR TRAINING LOG

Week of December 31

I think I'll mark this week as the intro to real training for the upcoming season.  Yes, be positive.

I think I'll mark this Friday as the beginning of the end of my beginning of season.  That 4 mile run/walk/plod I did last night set me way back.  I'm walking gimp again.  You know, all I really want it the ability to run a few routes and toss the ball with my younguns once and a while.  I'm so over the triathlon bug now.  I tossed 10 yrs worth of triathlon related mags a few weeks ago, canceled all subscriptions, won't renew my membership to USAT this year, and never waste time on slowTWIT.com anymore.  I'm exercising now just to stay fit and keep some weight off.  Unfortunately, I've got the fat layer encroaching on my person and the only way to keep it off is to run which I can't do.  Oh well.  C'est la vie.  

Legend: Actual Planned

Workout
Activity SUN MON TUE WED THU FRI SAT
Bike 5 hrs rained out 1 Hr 15 min 2 hr
Swim 3,000 yd 2,550 yd 2,000 yd 2,000 yd

5,000+ yd

10x500
Run 3 mi 4 mi
Walk
Eccentrics (6x15) ea leg, 2x per day (6x15) ea leg, 1x per day (6x15) ea leg, 2x per day (6x15) ea leg, 2x per day (6x15) ea leg, 1x per day
Weights
Stretch 15 min 15 min 20 min 20 min 20 min
Notes tendon soreness + lazy sooo slow.  run-walk. sore knees. ouch.  tendon regresses. tendon sore but improving...actually, (both) got sorer after ride

Week of December 24

Legend: Actual Planned

Workout
Activity SUN MON TUE WED THU FRI SAT
Bike 2.5 Hr hard hills  1 hr ez 2 hr hills to Medina 2 hr hills 30 min hills
Swim 4,000 yd 5,000 m
Run 3 mi 3 mi 3 mi
Walk
Eccentrics (6x15) ea leg, 2x per day (6x15) ea leg, 2x per day (6x15) ea leg, 1x per day (6x15) ea leg, 1x per day
Weights
Stretch 15 min 15 min 15 min 15 min 15 min
Notes Travel day Travel day

Week of December 17

Legend: Actual Planned

Workout
Activity SUN MON TUE WED THU FRI SAT
Bike 2 Hr ez  1 hr 1.5 hr
Swim 1,200 yd 2,000 yd 2,500 yd 2,000 yd 4,000 yd
Run 1 mi 2 mi 2 mi 2 mi
Walk 30 min 30 min
Eccentrics (6x15) ea leg, 1x per day (6x15) ea leg, 2x per day (6x15) ea leg, 2x per day (6x15) ea leg, 1x per day (6x15) ea leg, 1x per day (6x15) ea leg, 2x per day
Weights 35 min 35 min 35 min
Stretch 10 min 20 min 20 min 20 min 20 min
Notes Tendon really hurt from yesterday 

Week of December 10

Legend: Actual Planned

Workout
Activity SUN MON TUE WED THU FRI SAT
Bike 1.5 Hr ez  1.5 Hr ez
Swim 2,000 m LC 2,000 yd 2,000 yd 1,700 yd 2,000 yd 3,300 yd
Run 1 mi
Walk 25 min 25 min
Eccentrics (6x15) ea leg, 2x per day (6x15) ea leg, 1x per day (6x15) ea leg, 1x per day (6x15) ea leg, 1x per day (6x15) ea leg, 2x per day
Weights
Stretch 10 min 10 min 10 min 10 min

Week of December 3

Spent all day Sun doing home improvement.  Tendons got progressively sore over last week.  Sigh.

Weekday evenings spent cutting cement board and tiling.

Spent all day Saturday putting the pre-tile finishing touches to the bathroom.  No time to workout.

Legend: Actual Planned

Workout
Activity SUN MON TUE WED THU FRI SAT
Bike 1.25 Hr ez 
Swim 2,000 yd 2,000 yd 2,000 yd 1,500 yd noon
Run 3 mi pm 1 mi pm 2 mi pm 2 mi pm 1 mi pm
Walk 30 min am
Eccentrics (3x15) ea leg, 1x per day (3x15) ea leg, 1x per day (6x15) ea leg, 1x per day (6x15) ea leg, 2x per day (6x15) ea leg, 2x per day (6x15) ea leg, 1x per day
Weights 45 min pm
Stretch 10 min 10 min 10 min 10 min pm 10 min pm 10 min pm

Week of November 26

Pulled a muscle in my neck on Monday.  It's a struggle to swim.

Tendons got sore on Saturday off of a wicked fast and incredibly long, stressful run.  Decided I'd much rather work on home improvement projects than 'train.'

Legend: Actual Planned

Workout
Activity SUN MON TUE WED THU FRI SAT
Bike 1.5 Hr ez 
Swim 2,000 yd 1,200 yd 2,000 yd
Run 2 mi tendon sore 1 mi 2+ mi 3 mi 1 mi 2 mi
Walk* 25 min tendon sore 30 min 25 min 30 min 25 min 25 min
Eccentrics (3x15) ea leg, 2x per day tendon sore (3x15) ea leg, 2x per day (3x15) ea leg, 2x per day (3x15) ea leg, 2x per day (3x15) ea leg, 2x per day
Weights 1 x 30 min 1 x 30 min 1 x 45 min
Stretch 10 min 10 min 10 min 10 min 10 min

For the week:                                    *Run time included

Week of November 19

Legend: Actual Planned

Workout
Activity SUN MON TUE WED THU FRI SAT
Bike 2 Hr ez  1 hr ez 1 hr ez 1.5 hr ez
Swim 2,000 yd 2,000 yd 600 yd 3,000 yd 2,400 yd
Run 1 mi 1 mi 1 mi 1 mi 2 mi
Walk 30 min 30 min
Eccentrics (3x15) ea leg, 2x per day (3x15) ea leg, 2x per day (3x15) ea leg, 2x per day (3x15) ea leg, 1x per day (3x15) ea leg, 1x per day (3x15) ea leg, 2x per day (3x15) ea leg, 1x per day
Weights 1 x 30 min
Stretch 10 min 10 min 10 min 10 min 10 min 10 min

For the week: 11.5 hr

Week of November 12

I took about 3 weeks of downtime during which I identified Nov 13 as the day I got serious about fitness again.  Of course, instead I come down with a cold.

Legend: Actual Planned

Workout
Activity SUN MON TUE WED THU FRI SAT
Bike 2 Hr ez  1.25 hr ez 1.25 hr ez 2 hr ez
Swim 2,000 yd 2,000 yd 2,000 yd
Run 2 min 2 min 5 min
Walk 20 min 20 min 20 min 25 min 20 min
Eccentrics (3x15) ea leg, 2x per day (3x15) ea leg, 1x per day (3x15) ea leg, 2x per day (3x15) ea leg, 2x per day (3x15) ea leg, 2x per day (3x15) ea leg, 2x per day (3x15) ea leg, 1x per day
Weights
Stretch 15 min 15 min 15 min 15 min 15 min 15 min

For the week: 11.25 hr

October 23 through November 11

    Nothing

Week of October 16

Legend: Actual Planned

Workout
MON TUE WED THU FRI SAT SUN
off  2 hr bike 1.5 hr bike 2 hr bike 1.5 hr bike 3.5 hr bike 2 hr bike ez
1 hr weights 1 hr weights 

For the week: 12.5 hr bike, 0 swim, 2 hr weights  

Week of October 9

Legend: Actual Planned

Workout
MON TUE WED THU FRI SAT SUN
off  off off 30 min swim  off off off
off off 1 hr bike ez 2 hr bike 2 hr bike ez 4 hr bike 2 hr bike 

For the week: 11 hr bike, 0:30 swim  

Week of October 2

Legend: Actual Planned

Workout
MON TUE WED THU FRI SAT SUN
off  off off 30 min swim fastlane off off off
1:10 hr bike ez off 1 hr bike ez 1:15 hr bike 2 hr bike ez 3 hr bike 2 hr bike 

For the week: 10:25 hr bike, 0:30 swim  

Week of September 25

Legend: Actual Planned

Workout
MON TUE WED THU FRI SAT SUN
off  30 min swim fastlane off 30 min swim fastlane 45 min swim fastlane 10 min swim fastlane 45 min swim fastlane
1.5 hr bike ez 1.5 hr bike hard 3 hr bike Ride on Crosstown Expressway - time trial 2 hr bike 

For the week: 8 hr bike, 2:40 swim  slacked off on weights.

 

Week of September 18

The longer I'm out of it, the less inclined I am to reenter.  I look back on the time and effort I put into this sport and can't find the spark.

Legend: Actual Planned

Workout
MON TUE WED THU FRI SAT SUN
off  30 min swim fastlane 30 min swim fastlane off 30 min swim fastlane 30 min swim fastlane 30 min swim fastlane
1.5 hr bike w/pickups 1 hr bike  3 hr bike  2 hr bike 

For the week: 7.5 hr bike, 2.5 hr swim

 

Week of September 11

Motivation levels are low.  Won't pick up until I can run.

Legend: Actual Planned

Swim
MON TUE WED THU FRI SAT SUN
off  off 30 min  30 min  off  off  30 min 
fastlane fastlane fastlane

For the week: ~6,000 Yd
Bike
MON TUE WED THU FRI SAT SUN
off 1.5 hr ez off 1.75 hr ez 2 hr ez 2.5 hrs hills 1.25 hr  ez

For the week: 8.5 hr
Run
MON TUE WED THU FRI SAT SUN
off off off off off off off

For the week:  
Weight Lifting
MON TUE WED THU FRI SAT SUN
core/legs off off off off core/legs off

For the week: 

Week of September 4

Don't remember what I did Aug 28-Sep 3.  No biggie.  I do know that I've started packing on the pounds.  I'm now a solid 175 which means I've put 15 pounds of fat in one year.  I've not been this big for many years.  Kind of discouraging.

Legend: Actual Planned

Swim
MON TUE WED THU FRI SAT SUN
30 min  off 30 min  off 30 min  off 30 min 
fastlane fastlane fastlane fastlane

For the week: ~8,000 Yd
Bike
MON TUE WED THU FRI SAT SUN
2.75 Hrs ez off 1 hr  ez off 1 hr ez 4 hr training ride 2.5 hr 

For the week: 11.25 hr
Run
MON TUE WED THU FRI SAT SUN
off off off off off off off

For the week:  
Weight Lifting
MON TUE WED THU FRI SAT SUN
core/legs off core/legs off off core/legs off

For the week: 

Week of August 21

I've worked out a rehab plan.  First, gotta have a goal.  For me, it's the Gasparilla 15k.  So, for next 3-4 weeks I'll build leg strength with weights/core work.  Once I have push-off capability with my foot, I'll start a little jump rope and some skipping in the grass.  Then, I'll ease in to walk/running.  Hopefully, all works out.  By Feb I hope to be running strong.

Legend: Actual Planned

Swim
MON TUE WED THU FRI SAT SUN
30 min  off 15 min  off off off 30 min 
fastlane fastlane fastlane

For the week: ~5,000 Yd
Bike
MON TUE WED THU FRI SAT SUN
off 1.5 Hrs ez 30 min ez 1.5 hr ez off 3 hr hills 2 hr 

For the week: 8.5 hr
Run
MON TUE WED THU FRI SAT SUN
off off off off off off off
170 lb 170 lb

For the week:  
Weight Lifting
MON TUE WED THU FRI SAT SUN
light weights core/legs off core/legs off off core/legs

For the week: 

Week of August 14

I have full mobility in my ankle and my tendon is at about 80% strength.  Still can't really push off with it.  I'd say about 95% of the original pain is gone.  What little there is isn't located in the spot where it was the worst.

Legend: Actual Planned

Swim
MON TUE WED THU FRI SAT SUN
off  30 min  off 30 min  off 30 min  off 
fastlane fastlane fastlane

For the week: ~6,000 Yd
Bike
MON TUE WED THU FRI SAT SUN
off off 1 Hr off off 2 Hrs ez 3 Hrs ez

For the week: 6 hr
Run
MON TUE WED THU FRI SAT SUN

For the week:  
Weight Lifting
MON TUE WED THU FRI SAT SUN
off light weights off light weights abs/lower back light weights light weights

For the week: 

Week of August 7

Easing back into swimming and cycling.  Weightlifting, too.

Legend: Actual Planned

Swim
MON TUE WED THU FRI SAT SUN
off  30 min  off 30 min  off 30 min  30 min 
fastlane fastlane fastlane fastlane

For the week: ~8,000 Yd
Bike
MON TUE WED THU FRI SAT SUN
off off About an hour off 1.5 Hrs ez 2 Hrs ez 2 Hrs ez
very easy

For the week: 6.5 hr
Run
MON TUE WED THU FRI SAT SUN

For the week:  
Weight Lifting
MON TUE WED THU FRI SAT SUN
off light weights off light weights abs/lower back light weights light weights

For the week: 

 

 

 

_________________________________________________________________________________

A NEW BEGINNING

_________________________________________________________________________________

 

July 18 - August 6

Achilles surgery and recovery

 

July 7 - July 17 (Our trip to the Pyrenees)

 

May 22 - May28: don't remember.  not much.

May 29 - Jun 04: 13hr bike, 8k swim, 0mi run, 1xcore

Jun 05 - Jun 11: 9.75hr bike, 10.8k swim, 6 mi run, 2xcore

Jun 12 - Jun 18: 7 hr bike, 7.8k swim, 5.5 mi run, 1x core

Jun 19 - Jun 25: 10 hr bike, 5.0k swim, 0 mi run, 0 x core

Jun 26 - July 2: not much

July 3 - July 6: not much.

Week in France:  About 20 hrs cycling.

 

Week of May 15

M: knee  achilles

T:  knee  achilles

W:  knee  achilles

T:  knee  achilles

F:  knee  achilles

S: knee  achilles

S: n/a

 

Saturday:  Run today was unbearable.  Had to stop and walk home.  Both tendons throb.  Running sucks and I won't be doing it again - for a while, at least!

Legend: Actual Planned

Swim
MON TUE WED THU FRI SAT SUN
3,000 yd 3,000 yd off 3,000 yd off 45 min Fastlane off

For the week: ~14,000 Yd
Bike
MON TUE WED THU FRI SAT SUN
off off 2 Hrs ez 2 Hrs some hard stuff off off 2 Hrs ez

For the week: 6 hr
Run
MON TUE WED THU FRI SAT SUN
40 min off 45 min off 45 min 45 min off

For the week:  22 mi
Weight Lifting
MON TUE WED THU FRI SAT SUN
eccentrics off eccentrics off eccentrics core & legs/eccentrics eccentrics
45 min

For the week: 

Week of May 8

I'm going to include a "Fox News terror alert" type system in my training log now.  I haven't kept a history of daily pain level for my knee or achilles which would have been useful information.  Sometimes when you look back over a long period of time you can see trends.  Perhaps there's a training level/pain level correlation I'm not seeing.  So, red=high pain, orange = moderate pain, yellow = low/no pain.

Mon: knee  achilles

Tue: knee  achilles

Wed: knee  achilles

Thu: knee  achilles

Fri: knee  achilles

Sat: knee  achilles

Sun: knee  achilles

 

Total Hrs:  13

Legend: Actual Planned

Swim
MON TUE WED THU FRI SAT SUN
off  off off 3,000 yd off 30 min Fastlane 45 min Fastlane
stomach funk busy

For the week: ~8,000 Yd
Bike
MON TUE WED THU FRI SAT SUN
off off 1.5 Hrs off 1.5 Hrs ez 1:10 spin 1.5 Hrs
stomach funk busy 30 min hard

For the week: 5:40 hr
Run
MON TUE WED THU FRI SAT SUN
off off 20 min 25 min 30 min 35 min 40 min
stomach funk busy

For the week:  19 mi
Weight Lifting
MON TUE WED THU FRI SAT SUN
off eccentric calf raises core & legs /eccentrics core & legs/eccentrics eccentrics off core & legs
stomach funk 45 min 45 min 45 min

For the week: 

 

 

Week of May 1

Took Mon-Wed off of work.  Needed a little down time.  I really feel the body weight increasing after combining minimal exercise with maximal feedings last week.  I feel gross.  

Knee seems to be improving - as long as I run less than 10 min/mi pace.  It's still trying to find the groove.

I was going to attempt a 20 hr bike week but figured what the hell for?  I'd have had to ride Thurs evening and I'd much rather sit on the sofa with a Modelo.  However, since I ate a bunch of my mom's chocolate chip cookies after work, I am going to force myself to do core work this eve.

Total Hrs:  24:15

You know, I'm doing an awful lot of work here with no racing in sight.  I'm questioning my sense.  Yesterday (Sat) was a bit of a setback for running.  My achilles hurt pretty badly during a piddly 20 minute run.  Had to stop 3 times.  I'm running so slowly right now, too.  Slower than I've ever run before.  Pretty demoralizing at times.

Legend: Actual Planned

Swim
MON TUE WED THU FRI SAT SUN
3,000 Yd  40 min Fastlane off 3,000 yd off 2.4 mi 45 min Fastlane
5x200 @ 2:45 lethargic Hurricane Man 57:31

For the week: ~16,200 Yd
Bike
MON TUE WED THU FRI SAT SUN
2:20 ez 4.5 hrs 3:05 Hills off 2:05 ez 2 hr 2 hr Hills ez
good effort, Pancho's Villa afterward some tempo

For the week: 16 hr
Run
MON TUE WED THU FRI SAT SUN
15 min off 10 min 20 min 20 min 20 min off

For the week:  9 mi
Weight Lifting
MON TUE WED THU FRI SAT SUN
core & legs off off core & legs off off core & legs
45 min 45 min 45 min

For the week: 3 x @ 2:15

Week of April 24

Got really busy at work this week and simply did not have the time or energy for exercise.  I'm considering this as the main mid-year rest week.  Next week, I'll start refreshed with a new macro cycle of training leading to (hopefully) peak fitness for the Chicago Triathlon, among other late season events.  

Legend: Actual Planned

Swim
MON TUE WED THU FRI SAT SUN
3,000 Yd masters off off 400yd - rained out off 30 min fastlane off

For the week: 5,400 Yd
Bike
MON TUE WED THU FRI SAT SUN
off 1:50 ez off off off 1 Hr ez off

For the week: 2:50
Run
MON TUE WED THU FRI SAT SUN
5 min 2 min 5 min off 5 min 10 min 12 min

For the week:  4 mi
Weight Lifting
MON TUE WED THU FRI SAT SUN
off core & legs core & legs core & legs core & legs core & legs off
45 min 45 min 45 min 45 min 45 min

For the week: 5 x @4:15

Week of April 17

My laziness continues.  The good news is all the girly hip and buttock exercises I'm doing in the garage each morning is paying off.  Each day, I have less and less knee problem but I feel more and more like Jane Fonda.  My achilles flared up a bit on Friday for some strange reason.  Perhaps I over worked it with the eccentric calf exercises.  It's sore and needs to be monitored. This weekend, I may attempt running.

I signed up for the Chicago Triathlon.  It's 18 weeks away.  That is a long time.  So, I will continue to cool my jets from a workout perspective and only train when I feel like it.  Again, no need to burn out before the game even begins.  Plus, my cycling legs have felt like garbage for the past 13 days.  That Apr 3 training week did some damage.

Legend: Actual Planned

Swim
MON TUE WED THU FRI SAT SUN
3,000 Yd masters off 3,500 Yd masters off off 4,000 Yd 2,000 Yd

For the week: 13,500 Yd
Bike
MON TUE WED THU FRI SAT SUN
off 1:20 ez off 2:00 ez off 3 Hr ez 3.5 Hr
hills

For the week: 9:50
Run
MON TUE WED THU FRI SAT SUN
off off off off off off off

For the week:  0
Weight Lifting
MON TUE WED THU FRI SAT SUN
knee exercises knee exercises knee exercises knee exercises knee exercises knee exercises knee exercises

For the week: 

Week of April 10

I started to get lazy at the end of this week.  Deciding to ease back for a while.  No need to burn out this early.

Legend: Actual Planned

Swim
MON TUE WED THU FRI SAT SUN
3,000 Yd 2,850 Yd off 3,500 Yd off off 2,000 Yd
fastlane

For the week: 11,350 Yd
Bike
MON TUE WED THU FRI SAT SUN
1:10 ez off 1:45 ez 2:20 ez off 4 Hr 1 Hr
(2 Hr group) spin

For the week: 10:15
Run
MON TUE WED THU FRI SAT SUN
off off off off off off off

For the week:  0
Weight Lifting
MON TUE WED THU FRI SAT SUN
knee exercises knee exercises knee exercises knee exercises knee exercises knee exercises knee exercises

For the week: 

Week of April 3

Went to Greg Spindler on Friday for work on my leg.  Feels better today (Sat).  Seems like I go through knee issues every time I start running after a long layoff.  This time is no different.  If I didn't know me, I'd say I must be some kind of mental Munchausen case.  Well, if only that was true.  Then I could simply have my head examined and be out on the road in a jiffy.

Was a little swim-lazy this week.

Legend: Actual Planned

Swim
MON TUE WED THU FRI SAT SUN
off off off 40 min Fastlane off 15 min Fastlane 15 min Fastlane

For the week: ~5,000
Bike
MON TUE WED THU FRI SAT SUN
off 2.0 Hr Intervals off 2.0 Hr 2.0 Hr ez 5.0 Hr 3.5 Hr hills
5x12min on 14 6x2 on 10 (2.0 hr group) TT last 30 min

For the week: 14.5 hr - lots of hard riding this week
Run
MON TUE WED THU FRI SAT SUN
off off 2 mi off off 1 mi off

For the week:  3 mi
Weight Lifting
MON TUE WED THU FRI SAT SUN
none knee exercises knee exercises knee exercises knee exercises knee exercises knee exercises

For the week: 

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