2013 HF Indoor Triathlon - Completed

Finished my first triathlon this morning and I feel great.  I trained appropriately and met/exceeded all of my expectations in all 3 legs of the race.  The morning of the race I weighed 298 lbs.  Is there a clydesdale division?  Probably not :)

Swim:  I completed 550 yards in 10 minutes.  That is a PR for me.  I have trained to have the capacity to swim 500 yards in 10 minutes but it seems I gave it more gas.  After the first lap I realized I definitely was pushing too hard.  There is a large 60 second clock that I can easily view by sighting on the return lap.  So I tried to pace myself to 1 minute every 2 laps.  Well, I lost count of my laps and got distracted by the other swimmers.  I did finish strong and ended up surpassing my goal by 50 yards (2 lengths of the pool).  The problem was my HR never came down to the low 100s like in training.  Instead it stayed in the 120-135 range.  The pool was heated - so comfortable.  There was only one shared lane and it was not mine.

T1:  We had 10 minutes to get from the swim to the bikes.  Honestly it was plenty of time to change, fill my water bottle and stretch.

Bike:  I started the bike at too high of an HR than what I trained so naturally my HR reached 165ish in just about 3 minutes.  I tried to relax and breathe.  Once I got my HR down to the 150s I upped the gear on the bike for a bit.  After 20 minutes I rode 7.41 miles which is a respectable distance.  During the ride I got a bit bored and started watching Netflix.  I lost track of time and my heart rate fell to the lower 150s while still maintaining 90-100 rpm the entire time.  The bikes were comfortable and programmed to halt your distance at the 20 minute mark.  In training I have gone 8 miles in 20 minutes even after a 500 yard swim.  I blame the extra energy spent in the swim past 500 yards cost me a bit on the bike.

T2: We had 5 minuted to transition to the run.  The treadmills were located less than 15 feet away and the staff cleaned off the bikes for the next wave.  Again I stretched.

Run:  In 15 minutes I was able to squeak out 1.21 miles on the treadmill.  It is my weak sport by far.  Swimming and biking are quite forgiving in respect to my weight.  Gravity is a hell-of-a-thing when running at 300lbs.  I started out at 4.6 mph on the treadmill and maintained that speed for 12 minutes.  I then increased the speed to 5.6 mph for 2 minutes and decided to up the speed to 6.6 for the remaining 1 minute.  I finished strong and had enough left in my legs to walk away from the treadmill gracefully.  Again I watched a bit of Netflix to pass the time.  In training I have run 1.25 miles in 15 minutes even after a 50 yard swim and a 20 minute bike ride.

Summary:  I felt the event was well staffed by attentive individuals. My swim, bike and run all went smooth and without any issues. The equipment was all in working order. Results were posted in the health club and emailed to all participants within about 1 hour after the last wave finished. I look forward to participating in this even next year 2014.  My only gripe is that no shirt offered for this race ... maybe next time.

My First Triathlon: What am I wearing?

Jason Ward after the Race

I am fortunate that my first triathlon is indoors and is comparable to a super sprint distance triathlon.  The swim will be in a 25 meter poop, the bike will be on a stationary bike and the run will be on a treadmill.  What I am wearing during this event is exactly what I wear while training because I know it works and there is no weird rubbing or discomfort.  Race day is not the time to try anything new.

Swim Leg

Head:  I am bald and the distance is too short to worry about drag in the water.  I will cut shave what little hair is left on my head primarily because I like the way it looks and I hope my wife snaps a few photos of me.
Chest: Nothing.  The pool is heated and quite comfortable.  There is no need for a wetsuit and I am not even sure if this event is wetsuit legal.
Legs:  I purchased a couple pair of triathlon shorts about a month ago that are working superbly.  I can use these shorts for outdoor triathlon training/events also.  The pad in the shorts is thinner than bike shorts and make of neoprene so it's a little more flexible for running, and it dries faster too.
Feet: Nothing

Bike and Swim Leg

Head: Nothing
Chest:  A short sleeve moisture wicking shirt.  In T1 i will put on my heart rate monitor.  It is a Polor so my heart rate will display conveniently on the stationary bike and treadmill for the bike and run legs of the triathlon.
Legs: Same Tri shorts I used in the swim.
Feet: Socks and shoes.  No need for clipless cleats as the pedals on the stationary bike is a platform pedal with a rubber strap to hold your foot down that can be adjusted.  I replaced my shoelaces with speed laces that allow me to slip on my shoes and they stay relatively tight throughout the run.  For longer runs I will likely get new shoes that are more sock like.

The only thing I purchased special for this race were the tri shorts.  Shaved quite a bit of time off in T1 not having to undress out of wet shorts and put on dry clothing.  They are allowing 10 minutes for T1 so there is plenty of time to change but you do not have the luxury of fully changing in an outdoor triathlon.  I am sure many would frown with reference tot he nudity.

January 2013 Training Totals

I was sick the first 2 weeks of January with the flu/cold crud that everyone seemed to get.  Since it was mostly respiratory I refrained from exercising till I felt recovered and even then still waited several days past that to make sure I was good to go.

My totals for the month are as follows:
Swim = 3.3 miles
Bike = 103.8 miles
Run = 33.7 miles
Total = 140.8 miles

I spent a total of 15.72 hours training between 28 workouts on 12/31 days.

My goal is to ramp up my training hours the first 2 weeks of February in preparation for the Triathlon on Feb. 24 and taper the week of the race event.

Indoor Triathlon Participant Info (email copy)

Below is the email I received race week from the HF Racquet and Fitness Club in regards to the indoor triathlon this Friday and Saturday.

Welcome to H-F Racquet & Fitness Club Indoor Triathlon

Sponsored by:

For your safety and the safety of participants and spectators, please read the following
information carefully.

Please check-in 30-45 minutes prior to your start time. There will be waves of 4-6 people
participating in each group. If you are not present at the start of your wave, the race will
continue as scheduled. Registration will be located in the hallway by the Welcome Center
at the Racquet & Fitness Club. If you are a member, please check in as usual and proceed to
registration/check-in table. Lockers and towels will be available for non-member use and are
complimentary, but you must bring your own lock. We will have volunteers to answer questions
and point you in the right direction. Childcare will be available for two-hour periods, starting at
8:30am on Saturday.

In addition, our Title Sponsor for the event, Accelerated Rehabilitation Centers will be having
pre and post-race stretching for participants. They will also be available for assessments for
visitors and guests.

Race Overview: The Indoor Triathlon is based on time, rather than distance; we calculate
the distance you cover in the set amount of time for each component, then add the distances
together. Distances will be recorded in feet, to the nearest tenth. The total workout time will
be 45 minutes: 10 minute pool swim, a 10 minute transition, 20 minutes on LifeFitness upright
cycles, a 5 minute transition, and finishing with a 15 minute run on LifeFitness Treadmills.
Transition times are set between components. This will provide participants with easy
transitions to the next discipline before beginning. Wave start times will be posted on-line at
http://hfracquetandfitness.com, as well as emailed by Tuesday, February 19.

Pool Info: Competitors will swim for 10 minutes in the pool. The H-F Racquet & Fitness Club
pool is a 4-lane, 25-yard pool. Participants will need to check in on the pool deck to receive their
assigned lane before the start of their assigned wave. Each participant will have their own lane.
Once wave has started, participants will be allowed to rest by end walls, lane lines, or standing
in the 4 ft. depth. When lifeguards blow the whistle, signaling the end of swim time, racers are

to stop where the whistle was heard, until advised to return to the lane official. Distances will be
recorded to nearest length of pool (25 yards).

Transition 1: Participants will have 10 minutes from the whistle to go to the locker room,
change into bike/run attire (if necessary) and get to the bike portion of the event. Again, please
be prompt, as race will continue as scheduled. We strongly recommend bringing your bike/run
gear with you for a more efficient transition 2.

Bike Info: Participants will be using LifeFitness upright cycles. All bikes will be equally
calibrated before the event. Please plan on getting to the bike ASAP, as bike set up will need
to be done before you begin. Bike computers will show cadence, distance, and time elapsed.
At the conclusion of the bike portion, please do not dismount until bike official has accurately
recorded your distances. Participants will be allowed to have towels, water bottles, and energy
bars/gels with them at this time. Note: Pedals are strap-in only, NOT allowing for cycling shoes
with clips.

Transition 2: Participants will be allowed 5 minutes to get from bikes to treadmills, located
immediately behind bikes. Please be courteous of members and other participants as you
transition to the treadmills.

Run Info: Participants will run/walk for 15 minutes. Participants will use equally calibrated
LifeFitness Treadmills. The run official will help coordinate and ensure all athletes begin at
the same time. Treadmills will be set at 0% incline, but can be adjusted if participant chooses
to do so. Participants control speed of treadmill, and can change speeds at any time during the
15 minute time period. Participants must remain on belt at all times. Should you step off at
any time, your distance will be recorded at that moment. *Please be aware of emergency stop
buttons as it will be the participants’ responsibility should they accidentally hit this button,
distance will be recorded from time of treadmill stoppage.*

Spectators: Spectators are allowed and encouraged to watch their family and friends participate
in the event. For safety of participants, guests, and our daily members, areas will be marked
off where spectators will be allowed. All coats, bags, boots, etc will need to be stored in our
locker rooms and will NOT be permitted on the fitness floor.

Results: Results will be calculated at completion of each wave. However, since there are several
waves throughout the day, awards will not be determined until the last wave has been completed.
Awards will be presented to Top 3 Overall Men and Women. Age group awards will be given
to top 3 in each age group as well. In addition, special awards will be given to Top Performers
in each category (swim, bike, run) for Men and Women. Results will be emailed by 4 pm on
Saturday afternoon to participants that have registered with such information. On-line results
will be available on the Monday following the Indoor Triathlon. Awards can be picked up at
Welcome Center beginning Monday following the triathlon.

We look forward to seeing you on Race Day. Good luck and have fun!

Sandi Bingham
Race Director
708-799-1323
sbingham@hfparks.com

My Current Triathlon Training Plan

I have a set of ideas in my head that I need to accomplish in a particular order to complete a sprint distance triathlon

A sprint distance triathlon consists of the follow 3 endurance sports in listed order and for distances as follows:
Swim = 750 meters = 0.47 miles = 30 laps in a 25m pool
Bike = 20 kilometers = 12.4 miles
Run = 5 kilometers = 3.1 miles

My great idea for the swim is to have the base fitness to swim 500m first.  Then shoot for 1000m nonstop using a freestyle stroke.  I feel that reaching 1000m nonstop swim with good form and technique is the first major accomplishment.  I was able to achieve this in about 3 months of swimming approximately 3 days per week.  By far proper breathing was the hardest part.

After having the ability to comple a 1000m I start over with the 500m swim and aim to complete it in under 10 minutes.  Next complete the 1000m swim in under 20 minutes.  I was able to achieve this after 4 months of swimming about 3 days per week.  I have no intention to participate in a longer distance triathlon past the sprint distance till 2014.  A that time I will increase my swim length.  I still swim about 3 days per week but only for 10 minutes (500m) then transition immediately to the bike or run.  At this time I feel the quick swim is a great warm-up for the bike/run that is next.  I never do a swim workout by itself.

The bike is another area I am now extremely comfortable.  Last summer I frequently rode 75-100 miles in a week.  Since the sprint distance is only 12 miles I am working on finding a steady state to "get through" the bike leg.  A typical bike workout for me to to complete about 20 miles at 90 rpm indoor or outdoor and my heart rate 150 - 160 bpm average.  My goal at this time is to maintain my base and comfort on the bike for the effort to complete my 20 mile workouts.  Once a week I do about a 1 hour interval session just to mix things up a bit and keep the bike interesting.

The run is where all of my issues exist physically and mentally.  At this point my swim and bike workouts are designed to hold my current fitness with the possibility of a slight increase in fitness.  My run workouts is still about building my base and finding my 5k pace.  I can now run about 4.4 mph for 41 minutes to complete my 5k.  That is a 13.6 minute/mile pace.  My goal is to run a 5K in 36 minutes or less.  That is a 11.6 minute/mile pace and an average speed of 5.2 mph.

Currently I am increasing my speed to 4.6 mph on the treadmill and trying to run nonstop for the 5K distance.  I am also mixing in some 6 mph interval run/walk routines   This is what I hope to make me faster ... besides losing a significant amount of weight.

The rest of my training year is going to be focusing on 2 things.  1 - Lose weight.  Losing weight will make me faster and provide the biggest return at this point.  2 - Continue to work on run speed and reach my goal of running a 5k in under 36 minutes.

At the end of this race season I will begin to train for the olympic distance triathlons for 2014.

2013 Events to volunteer or spectate

Le Tour de Shore 2013
CHICAGO TO MICHIGAN CHARITY BIKE RIDE
JUNE 14-15, 2013

LeTourdeShore is 2-day recreational charity bike ride from Millennium Park, Chicago, IL to the Indiana Dunes, (66 miles); and then, on day 2, to City Beach, New Buffalo, MI (34 miles). Explore dedicated lakefront and duneland bike paths, and scenic secondary roads.

2013 Maytag presents IRONMAN 70.3 Steelhead
Jean Drive
Benton Harbor, Michigan
Sunday, August 4, 2013
http://www.ironmansteelhead.com
Description: The swim takes place in beautiful, Lake Michigan. The bike course takes athletes through northern Berrien and eastern Van Buren counties, known as the "fruit belt." The race ends with a run through Harbor Shores' Jack Nicklaus Golf Course and the Whirlpool Corporate campus, finishing at Jean Klock Park.

2013 IRONMAN 70.3 Racine

5 5th Street Racine, Wisconsin
Sunday, July 21, 2013
http://www.ironmanracine.com
Description: Athletes will take a point-to-point 1.2-mile swim along Lake Michigan's North Beach. North Beach Park is open for practice during the season, weather permitting. Water temperature is typically less than 78F. The bike is an exciting 56-mile course through the scenic countryside of Racine County. This is a mostly rolling course with some steeper hills mixed in to challenge athletes. The 13.1, double out-and-back course features a tour of the Racine Zoo and the beautiful Lake Michigan coastline as athletes make their way toward the Racine Lighthouse to the turnaround at Shoop Park. The course is very flat and fast.


IRONMAN 70.3 Muncie
Saturday, July 13, 2013   7:00 AM
Prairie Creek Reservoir 1540 Harbor Drive North Muncie , IN
http://www.ironman.com/triathlon/events/ironman-70.3/muncie.aspx
Description:  Athletes will begin with a 1.2-mile swim in the calm waters of Prairie Creek Reservoir. The 56-mile bike course takes athletes onto closed state highways for a flat ride through rural Indiana. The race finishes with a challenging run around the south side of Prairie Creek Reservoir over rolling country roads.

IRONMAN 140.6 Louisville
Waterfront Park
Louisville, Kentucky
Sunday, August 25, 2013
http://ironmanlouisville.com
Description:  The 2.4 mile swim takes place in the Ohio River. The bike course incorporates the City of LaGrange and Oldham County while the run course takes athletes past many of Louisville's signature sites, including its waterfront, University of Louisville campus, Churchill Downs and historic neighborhoods. The race finishes at Fourth Street Live in downtown Louisville. IRONMAN Louisville will serve as one of the worldwide qualifying events for the 2013 Ironman World Championship.

Ironman 140.6 Wisconsin
Sept 8th 2013
madison, Wisconsin
Volunteer registration for 2013 will open around April 1, 2013. Please check back this spring for more details and website information. Again, thank you for making this a great event!
http://www.ironman.com/triathlon/events/ironman/wisconsin.aspx
Description:  Taking place in Madison, the race features over 45,000 spectators lining the course through Wisconsin farm land and downtown streets of Madison. The finish line is the most recognizable of all the US IRONMAN events; it is located in front of the Wisconsin state capitol in the heart of Madison. **IRONMAN Wisconsin will serve as one of the worldwide qualifying events for the 2014 IRONMAN World Championship in Kona, HI.**

Chicago Half Marathon & 5K
Sunday, September 8, 2013   7:00 AM

Jackson Park, S. Lake Shore Drive & 63rd Street 5700 S. Lake Shore Drive

Chicago , IL

http://www.chicagohalfmarathon.com/

Chicago Marathon
Sunday, October 13, 2013
http://www.chicagomarathon.com/

5K Obstacle Race
Chicago/Milwaukee - August 3rd
LOCATION: WILMOT MOUNTAIN
11931 FOX RIVER ROAD WILMOT, WI 53192
TRACK LENGTH: 5 KILOMETERS (3.1 MILES)
http://www.ruggedmaniac.com/events-details/items/chicagomilwaukee-2013.html


DINO Triathlon
XTERRA DINO Versailles
1 mile swim, 13 mile mountain bike, 5 mile trail run
Saturday, July 20 Versailles IN: Versailles State Park
http://www.dinoseries.com/indiana-triathlon-versailles.html

DINO Triathlon

XTERRA DINO Logansport
1 km swim, 10 mile mountain bike, 4 mile trail run
Saturday, August 10 Logansport IN: France Park
http://www.dinoseries.com/indiana-triathlon-logansport.html

My Version of Tri Socks

So far the only socks I have worn for the bike and run are these Under Armour Training Socks.  My first rule of workout gear is NO COTTON.  These socks are 82% Polyester, 16% Acrylic and 2% Spandex which makes them moisture wicking and comfortable.  

Personally I have over 1,500 miles of cycling and over 100 miles on these socks and have not chaffed me at all.  I know I can buy cycling and running specific socks but I maintain that until I have a level of fitness that justifies the cost for the sport specific gear I will not change.  

I chose these particular socks for a few reasons...

1. They are black.  Cycling in white socks looks goofy and they get horribly dirty riding on the roads.
2. Low cut.  I tried wearing standard crew length socks and it seemed unnecessary as my ankles did not need the coverage.  maybe when it is colder I will change my tune.
3. Not cotton.  When cotton gets wet it STAYS wet and feels like crap next to my skin.
4. Price.  Good price for a pack of socks.  I don't stress over losing a sock as I have a couple packs worth of these in my sock drawer.  No need to "mate" the socks either since they are all the same.

Spin Class for Cyclists

I will be signing up for my 3rd session of the Serious Cyclist spin class offered at HF Racquet and Fitness Club by Feb. 28.  Next week (Feb 14) will be the last class for this session.  I can always count on Amy Z. to provide an extreme workout.  The bikes are Keiser and display rpm, power, elapsed time and heart rate if you are wearing a chest strap.  These bikes also have SPD  pedals which means I can use my road SPD shoes for the class.

More about the class from the site:

This spin-based class is designed for road cycling enthusiasts and 

triathletes. This intense cycling class will mimic road cycling 

fundamentals in a group fitness atmosphere.

Jan. 10-Feb. 14 ...........Thursdays, 6-7:15 a.m. Code: (#456513-15)

Feb. 28-April 4............Thursdays, 6-7:15 a.m. Code: (#456513-16)

$42 Club Member / $60 Non-Member per session

More info:  http://www.hfracquetandfitness.com/SeriousCyclist.php

First Pair of Cycling Bibs

Performance Bicycle in SCHAUMBURG

Went to Schaumburg, Illinois for a party.  I was a bit too early and decided to have a look around.  I spotted  a bike shop in the same strip mall as The Melting Pot (a wonderful fondue restaurant).  Unfortunately the bike shop was closing in 20 minutes so I felt a bit rushed.  The store had nutrition and clothing on one side and parts on the other with all the bikes in the middle.  The store was probably the largest bike dedicated facility I have ever seen.  They even had a sizable repair area in the back.  


Apparently the 20 minutes the store stayed open was just long enough for me to find and purchase my first pair of cycling bibs. I have a pair of Louis Garneau cycling shorts and I love them.  These shorts are super comfortable for medium and long rides.  So far the bibs are no different.  I have put a few 25 mile rides on them and they have stayed comfortable.  The lowers material is a bit thick but lightweight and offers excellent compression for my thighs.  Since it is still winter here in Chicagoland these bibs work great outdoors and indoors.  I am not too sure about wearing thesebibs  in 100F weather because the material seems a bit thicker. I look forward to completing my first century in these bibs this year.


There are no silicon grippers int he leg however there is a band of fabric around the edge that keeps the bibs from rising.  This is neither a pro or a con because of the shape and size of my thighs will never allow these bibs to rise up while riding. 

 I am 6' and 300lbs and these bibs fit me well.  I found a XXL size for me and they were on sale for $69.69 instead of the normal $100.  I will try to get another pair while they are still on sale.  I find that cycling gear gets discontinued fairly quickly so if you find something that is comfortable you may want to take advantage and purchase a few.

I did find out that there is another Performance Bike store much closer to me in Orland Park.  Guess where I am headed in a bit?




More info from Performance Bike about this bib:

• Lycra Comp fabric with UPF 50 is a stretchy, high-performance spandex which closely follows the contours of your body for maximum performance, recovery and abrasion resistance
• Ergonomic 8-panel design gives you the right amount of compression and muscle support while pedaling
• Multi-layered Tequila Gel chamois with ergonomically positioned gel evenly distributes pressure for more comfort and freedom of movement
• Flatlock seams eliminate chafing
• Reflective logos add visibility
• Powerband leg openings for a better fit in motion

Louis Garneau Comp Bib Shorts - Performance Exclusive

Constructed for the road or trail, the Louis Garneau Comp cycling bib shorts are equipped with every feature to enhance your riding experience. Abrasion-resistant fabric moves with your body for a comfortable fit, gel-infused chamois provides excellent support, reflective logos enhance visibility and Powerband leg cuffs stay in position for pressure-free comfort. 

Chicago Shamrock Shuffle 2013

Just signed up for the Bank of America Shamrock Shuffle 8K run.  Details on the run are as follows.

Sunday, April 7, 2013   8K Run 8:30 a.m.
Grant Park
Chicago , IL
Prices: 8K Open $45.00


Event Description:
Leading up to race day, the Bank of America Shamrock Shuffle Health & Fitness Expo will take place at Chicago’s Navy Pier on Friday, April 5, and Saturday, April 6. The two-day Health & Fitness Expo will feature more than 75 industry-leading exhibitors offering the latest in running and fitness apparel, footwear, nutrition and technology. The Health & Fitness Expo is free and open to the public.

The Bank of America Shamrock Shuffle will conclude with its traditional post-race party in Grant Park immediately following the race. The party will include live music, food, beverages and fun for all participants, family, friends and spectators.


Chicago’s traditional rite of spring for runners and fitness enthusiasts starts and finishes in Grant Park, and travels through Chicago’s "Loop," including a mile-long stretch on famed State Street.

For additional Race details visit shamrockshuffle.com.

Related Articles

Congratulations 2013 Bank of America Shamrock Shuffle 8K Finishers! (email copy)

2013 Shamrock Shuffle Personal Results

2013 Event Schedule - Wishlist

New Swim PR

One of my goals in regards to the swim has been to complete 500M in 10 minutes or less.  Last night it happened.  The upcoming indoor triathlon swim leg is 10 minutes and swimming 500M will put me in the more in the middle of the times from last year.  Not too bad.

My next swim goal is to swim 1,000M in under 20 minutes

Tri Shorts - My First Triathlon Gear

I have been swimming in swim trunks for months now.  They are too big and have huge pockets.  I am still a beginner swimmer trying to improve technique so I do not need the added resistance of pockets and baggy shorts.

I could not find 1 pair of swim jammers that would fit me (size 46 waist).  They all seem to stop at 38.  That is till I found Aero Tech Designs Cyclewear.  They have a great line of big/tall triathlon gear.  I found some tri shorts that would fit me and looked comfortable and functional for $35.  I bought 2 pair (1 blacks and 1 blue).  

I have used these shorts a couple times on the swim, bike and run and they fit good and seem to be holding up well.  I will write a better review after I put more miles on them.

Below are some pictures of the packaging and shorts as received.

Shipping Package

Inside Package

Tri Short Label

2 Tri Shorts I Orderd

Tri Shorts Inside Out

Inside Label Tri Shorts

Related Posts:
My First Triathlon: What am I wearing?
First Pair of Cycling Bibs

Feb 3, 2013 Weekly Goals - 3 Weeks Till My First Triathlon

My goals this week are to train swim, bike and run every day.  I will do a minimum of 500M (about 10 minutes) swim, 20 minutes on the bike and 15 minutes on the run.  Each day I will train one of the 3 disciplines longer/harder than the others usually by doing intervals.

I have a slightly less than 3 weeks will my first triathlon.  More about my first triathlon.

I will update this post with the results through the week.

Results:
Sunday - Completed 500M swim, 20 minute bike ride and 5K on treadmill.


Monday - Completed 1000M swim, 20 minute bike ride and 15 minute run.


Tuesday - Completed 500M swim, 20 minute bike and 20 Minute Run


Wednesday - Completed 500M swim, 20 minute (7.7 mile) bike and 15 minute (1.53 mile) run


Thursday - Completed 500M swim, 57 Minute (21.7 mile) bike ride and 42 minute (3.11 mile) run.  After 5 days in a row I really want a day off.  I am sick of work then work out then sleep - repeat.


Friday - Completed 500M swim, no bike ride and 52 minute (3.34 mile) run.  The run was more like a walk.  My legs have not had appropriate time to recover.  Doing 7 straight days of training like this has likely not been as beneficial as if I would have taken a day or 2 to recover during this time.  I will still workout on Saturday but I will keep it an easy day.


Saturday - Completed 1500M swim and ran 5k on treadmill.