Thursday, February 28, 2013


I’m restarting the Couch-to-5K program as posted by Cool Running. It’s available for your iPod or Android as a free app.

Brisk five-minute warm up walk.

Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Five-minute cool down.

Easy enough. I enjoyed being outside and soaking up some morning sunshine.

Wednesday, February 27, 2013

I’m Back!

Due to some crazy medical issues, I took a hiatus from cycling, running, and swimming. With walking just once a week, I’ve managed to loose 35lbs, but now I’m itching to get back to the point where my body feels strong and healthy.

Today I returned to the pool for the first time in over 2 years. I sheepishly asked the attendant at the desk to check to see how many visits I have on my pass. He began to chuckle when he saw that my pass had expired in 2011. Graciously he extended my expiration date, so I may use the remaining 26 visits. I am quite grateful to his kindness.

Once I remembered how to put on a swim cap, I had to remember what to do with my body and how to time a flip turn. It took a bit. I didn’t feel comfortable in the water until my cool down. I felt pleased that I did the entire workout.

Warm-up 10 minutes elliptical
Chest press machine
squats with 20lb weights (not quite free weights)
hammer curls 10lbs
overhead triceps 10lbs

200yd warm up
6 x 25yd drills {chest press, stroke count (20 to 19), and fist}
3 x 100yd
200yd cool down

Total: 850 yards

Friday, May 7, 2010

Morning swim

200 warm up

1200 swim @ moderate intensity

200 cool down

I did the 1200 in 19:19.

Thursday, May 6, 2010


1650 as prescribed.

Body changes are slow



I’m doing the happy dance because I got my first it looks like you’ve been losing weight comment today. Woo hoo!!!!

5 more lbs until I’m back to the weight I was last May after the St. George triathlon. That will warrant a celebration/reward: I will be getting a haircut.

am run

40 minutes @ moderate + 6 20-sec speed intervals with 40-sec active recoveries. I think I was asleep for the first 15 minutes of this run.

Wednesday, May 5, 2010


1 hour ride with power intervals (6 x 20 sec w/ 2 min active recoveries)

I felt very slow today. I think it had to do with the first half of my ride being directly into the wind. My bike computer said I averaged 16.1 mph but that I only traveled 14.5 miles and that my actual ride time was 55 minutes. I’m not exactly sure how it calculates the average mph.