April 26 2004

I ran from Diversey to the Chess Pavilion (4 miles total since I started running from my apartment) in about 34:00.  Seeing as how I haven't done any real running all winter 4 eight and half minute miles isn't too bad.  I was pretty sore the rest of the day though.  My knees were not happy campers.

April 27 2004

I planned on swimming 4 sets of 500 at 4 -5 level effort but that didn't happen I've got a lot of work to do before August. 

  • 100 breast
  • 100 free
  • 500 free ~ 9:55 (WAHOO!! UNDER 10 MINUTES!!!!)
  • 2:30 rest
  • 500 free ~ 10:30
  • 2:30 rest
  • easy 100 free

April 28 2004

I forgot to update my notes with my new weight lifting routine so I kind fudged it from memory and actually did it pretty damm well.  I need to re-asses my relative max though.  I have a feeling it has increased significantly since I started this year.  I also took a new approach to my running.  I know I can run 10k...but I want to run it fast...so I did 3 one mile sprints with a rest in between.

  • Mile 1: 6:10
  • Mile 2: 6:40
  • Mile 3: 7:00

Exercise Sets\Reps Weight (lbs) Goal/Notes Notes
Leg Press (Sled) 3\12 150
Seated Row 3\12 60
Obliques and Crunches Those things at the gym hurt my lower back.  I'm going back to 250 crunches every other day.
Knee Extension 3\8-12 40  This is a PT exercise for my runner's knees.
Standing Bent Arm Lat Pulldown 3\12 60

 

29 April 2004

Taking a rest today...muscles need love like everything does.

2 May 2004:

I ended up hurting my ankle a little bit on Friday so thats why there has been a lack of activity since Thurs.  Today I swam at the YMCA in Schaumburg.

  • 100 free warm up
  • 500 free 11:30
  • 2:30 rest
  • 500 free 11:25
  • 2:30 rest
  • 500 free 11:40