[goodguy_1]

This month I've been tinkering with my routine which is pretty much endurance training in running and swimming and PT so I dont burn out.

PT which for me is supersets of pullups, sit-ups and pushups-is really tough.

I've done PT then go do an "easy run" and my times are much slower after doing the PT-by like minute or minute and a half per mile pace. PT also tightens up your chests, triceps ..I can even feel it in my legs which unless you do regular stretching can really hinder the ease of your swim stroke and make your swim workouts gruelling. I usually do ~15K meters or 15K yards weekly depending on what pool I swim at.

I was doing PT 6 days a week-only takes 20-25 minutes per workout I either do it in my gym or at a local park which has a pull-up bar. I then cut back to M,W,F because it was killing my swimming--I asked my Master's swim coach about it and he said I need to stretch more. Anyways 3 times weekly isnt enough I'm finding out for me to progress with my PT goals ie more sets of more pushups and pullups(dips to be added soon)the situps are easy-I do ab classes twice weekly. So looks like 2 days on/1 day off will be the trick for PT.

Running is really improving up to 15-18 miles a week, my training is all heart-rate monitor based I like to get up ~30 miles weekly. I always follow tough runs either faster tempo runs or longer distance runs with easy runs keeping my hr sub 70%. I still need to build my base to do real speed work. I also have been stretching ~5 minutes before each run and ~10 minutes after each run and walking one mile after each and every run. Walking and combining swimming in overall workout definelty makes it easier to avoid running injuries imo. I also have been running in a local park where the surface is a winding sand/dirt packed surface which is good for my legs. Problem is place is populated by total geezers and is flat. I'm going to start to mix in running on a local bridge loop which is concrete-which is much tougher on you legs but this brige loop has hills which make it good for improving leg strenght and transitioning over to speed work in the future. Anyways I will be careful and mix in the runs on harder surface slowly. I do have a history of nasty plantar fascis. The post run walks and stretching after each run have really helped with any type of pain from running.

Looking back on my 5K times I ran back when I lived around AC playing B&M poker for a living my average time was ~7:30 pace but that was 12 years ago ..and I was 32 not 44 like now. Anyways I'm doing a bunch of 5k's coming up next month. I hope to run ~8:15 by the last one but may have to be happy w/ only 8:45 pace on my first race in 10 days... all I have to do is run regularly w/speed work and my running will come back.

My goal in this program is to mantain my swimming, improve strength w/PT and improve my running so I can do better in triathlons.. I'd like to do a marathon and some 10K's and then get back into full triathlon training..w/ some PT and strenght training. I really need to focus on running.

You'd think with all this aerobic activity my weight would be coming done but I've actually gained. Swimming has never taken weight off me but running used to. I've gone from 173 to 178 definetly with a lower bodyfat%.

PT and running thu have added noticeable muscle to my frame. I also am eating more.
One habit I need to break is eating late at night and then crashing.