Begin 2nd week of dedication

Improvement in diet, attitude, productivity and physical health - of the knees and forefeet specifically. I got every workout in last week. Celebrated with dinner out at The Red Onion. Burgers with fresh fixin's plus cheese and avocado - Chilli fries as an app; could have done without. Some of this overlaps with previous itinerary; but a refresher is welcome while the pattern has not yet become habit.

Biked a speed workout last night (Friday evening) 7x 20 second high intensity intervals with 40 sec recovery. Knees a bit tight on the ride home in the cold & wet. Saturday biked the very flat Iona 10km TT with a strong headwind on the return leg - 15:23 result and no knee pain. Rode Richmond loop- this evening I feel some right forefoot clicking & sensitivity. Cold feet seems to be a contributing factor - as do stiff shoes (ski boots, carbon soled cycling shoes).

Following today's post long ride nap, I had 2 cups of coffee. I think it gave me the sweats - and I definitely felt the caffeine. Did an evening recovery run to Southland's soccer field. Logged 25 minutes of mushy running in my neoprene surf booties. Feet felt great - surface was very soft.

Now begins another week. Tomorrow entails a 5:45am wake-up (losing an hour due to Daylights Saving Time). Run 50 minutes. Work. Kim's performance at church. Ride 1:15.

Monday: Morning Swim 8 x 100 main set. Aim to keep 100's under 1:30. Work. Bike 1:15

Tuesday: 6:15am wake-up. Run 30 minutes (6x 20sec strides). Work. Evening swim 11 x 100 main set. Goal 1:40 to 1:20 descending.

Wednesday: [no work] Morning long run 55 minutes. Nap. Swim 1500 base. (goal 23:45 - 1:35/100m). Shop for produce.

Thursday: First REST. Long day of working.

Friday [no work] Morning swim 6x 150 [50 build/25 descend] + kick set. Leave for Bellingham to XC Ski with Christi, Jon & Sarah.

Saturday [no work] Plan was ride 1:15 and run 20. Skiing should suffice.

Accountability

My life is flexible. I like to do a lot of stuff. You'd be surprised what variety of stuff my wife, Kim and I can get into in a week. But I need to instill a certain amount of structure into my week. And I can't structure a week without first structuring my days.

So here I am; a flexible guy in need of structure. Here is my plan for the next 9 days.


Tomorrow: Wake up early to swim and make it bake in time for bacon with Kim. Wake up at 6, back from the pool by 7:15, out the door 7:50. Ride to work. Work. Ride home. Run 45 minutes. Eat. Feet up.

Wednesday: Swim in the morning. Run 80 minutes in the evening.

Thursday: Normally a rest day due to working a long shift, but Monday's snowboarding caused me to miss a swim and a bike. Make-up the swim only.

Friday: No work today. Swim in the morning. 4th consecutive swim - congrats, spring for breakfast. (will work for food) Friday night fights; cycling power workout 7x 20s sprints.

Saturday: Ride 3 hours. Run easy 30 minutes.

Sunday: Run 50 minutes in the morning. Work. Bike 75 minutes in the evening - it's DAYLIGHT SAVING TIME, enjoy the extra evening sun.

Monday: Morning swim - welcome back. Work. Evening 75 minute ride.

Tuesday: Morning swim. Work. Evening 50 minute run.

Wednesday: Morning swim. Work. Run 55 minutes.

Thursday: REST finally after 9 days on.