Another rest day

I was pretty tired yesterday so I decided to listen to my body and take an extra rest day. This morning I feel so much better. Missed a short swim and 1.5 hr bike but will only make up the swim, probably at lunch today, I actually remembered to bring my swim bag this morning.

Wednesday's long run

14 miles 2:18:19, not too hot, fairly pleasant run. Justin brought me water at 9 miles, I saw Norm and Diane on their bikes, saw Roman on his way home from work and then on his bike. 80 degrees and sunny was nice weather to run in. Knees felt OK, legs a little tired at end, 4 gels taken at miles 3,6,9,12.

Tuesday's long swim

Yesterday was a nice day off, I didn't get the 5000 calories like I said, maybe 3000.

Today's swim was harder than it looked on paper. It took me about an hour and a half for 3600 yds, some pulls, catch-ups, kicks and sprints along with some breast strokes. Broke my strap on my goggles, luckily I had my spares with me. Forgot to bring the Gatorade with me again. Form seems to be comming back, I worked on sweeping my catch during warm-up. Right hand is good, left hand needs some work. I will work on it on drill day.

Day off

AAAhhhhhh, I am so beat from the weekend. Dozed off at 9pm last night and slept straight through to my alarm this moning (530am). I need this rest day, after work I'm going to eat 5000 calories and go to sleep at 7pm. Oh yes, my dad's computer has some serious issues, 550 pieces of spyware and 15 viruses, I think I've got them all cleaned up, we will see tonight.

A good long weekend of training

It starts on friday with 4 miles of running speed work. 1 mile warm up, 1 mile cool down and 8X400m supposed to be on 2:00 and 1:50 but I ran too fast and wound up with a bunch of 1:50s and 1:45s. Hard workout but it was over quick.

Saturday starts with a medium distance swim at Spring Mill Pond with Norm and Rhonda. 5 laps, 1.5 miles, then 102 miles on the bike in about 5:40:00 and followed by a 2 mile run. Ronda kept me company on the ride, it was a long day. That was my first 100-miler and I wanted to know what it felt like to run afterwards. I really felt pretty good, surprising!!!

Sunday I rode with Downriver Cycling Club, 34 easy miles followed by a 4 mile run. Kind of tired on the run so it was cut short from 5 miles. Went to dinner at dad's house afterwards and worked on his computer.

Hot ride

22 miles on the bike in 90 degree weather, it doesn't get much better than this. The warm sun on my skin makes me feel great. Put on lots of sunscreen and drank lots of fluids, 54oz of water and accelerade. Missed the swim today cuz I ran out of time. I think I will swim tomorrow at lunch, it's only a half an hour, then speed work on the track. Weather channel says a high of 73 tomorrow, a drastic change from yesterday and today.

Wednesday's long run

2 hr run, 12 miles. Really hot!!! Almost 90 degrees. Started out easy and HR went up to mid 150's early so I went with it keeping the same PE. Kept the HR there and the pace started to slow so I picked up the pace to average 10 min/mile for the whole run. Average HR was 156 bpm, not as high as I expected. Got home and didn't have time to cook dinner to I went to Taco Bell.

Next weeks run will be 2:15:00 and I will run to HR instead of pace or PE, well, maybe PE. It should be 13.5 to 14 miles. I might ride with Roman tonight, don't know how his pacing is but I think it will be fast. Forgot my swim bag this morning so I'll go home to get it at lunch time, just a .5 hr swim today.

Oh, I allmost forgot, my knees are feeling much better. I didn't have the pain on the outside of my right knee like I normally do at the end of my long run plus my left knee is not sore like normal. I read that during the footstrike that you should land on the outside mid-foot then roll to your ball of your foot then to the toes. I worked on that instead of just landing mid-foot and it works much better. The ice is helping too.

Swim day again

Another long swim day. 3200 yds, 1:14:00, kind of tiring, I went pretty hard and I'm still looking for the form I had a month ago. This pool at Bally's is slow, at least the water was a bit cooler today, I'm guessing 80 deg. Still warm but better than 84. Even though I am tired I have a sense of accomplishment after this swim, my left shoulder doesn't hurt and I swam hard to the end.

Got to get lot's of rest cuz tomorrow is a long run day.

Oh yes, Lance took the yellow jersey today. 8-}

hot run 

Short Swim

Today is supposed to be a day off but I just couldn't sit around and do nothing so I went to the pool to do some easy drills.

Got there, got dressed and found that I forgot that my goggles were in my race bag from yesterday. A nice guy (Ralph) loaned me his goggles so I could swim. I didn't even know this guy and he offered to help. What a nice world this can be. I'll give them back tomorrow when I do my long swim.

Just swam 20 minutes of easy drills. Worked on left side breathing too.

Race Day

Forgot to log yesterday's ride in. 2 hrs, 39 miles. Road on Diane's Spinergys, they were kind of spongy sprinting up 5 mile hill and the wind blew me around a bit, but overall they were nice riding wheels.

Race day today, Clark Lake Triathlon. Got there early, got a good transition spot, had a decent swim, good bike and good run (for me). 800meter swim, 14mile bike, 4 mile run, 1:29:50. Not too bad, ran well off the bike and started to feel really good at the 2 mile mark. The running is getting better, knee doesn't feel sore at all. I was going to ride the spinergys today but decided to ride my normal race wheels cuz I thought it was going to be hillier.

Tomorrow is a rest day, I will probably do some really easy drills in the pool and then up to 13 hrs for the week. 3 hard weeks in front of me before another break and race. I have to make sure my knee gets stronger.

Another rain day

This rain is killing me. 
 
Sunny at home.  Rain at Willow Metropark where I was going to do a time trial.  No riding today.
 
Went to Dad's house for dinner.

Swim day

I moved my Bike Time Trial test to friday cuz I am supposed to have dinner with my dad tomorrow and the park is close to his house. Instead of the bike ride today I swam. 2750 yds, kind of short but fun. I picked up the workout from my club website. Pool was too warm again but that's normal. 1:07:00 in the pool.

Decided to race this sunday, I'll sign up tomorrow. I hope there is still room.

11 mile training run

Good solid run, got rained on twice, once going east and then going west. The rain really cooled me off and kept my HR down. Saw a lot of bikers getting soaked too. Feet got wet in the last 3 miles and made squishy sounds the rest of the way home.

First day with Blog

My first day with the blog and I have so much to write but I'm not cuz it would take a month to complete, so here is a short version.
To date this is what I have done.
Last year, my first, 3 sprint tri's, 1 oly.

This year, my sophomore season, train, train, train, 1 oly (Seahorse), 1 Half IM (Eagleman), 1 race slightly shorter than an oly (Big Fish)

I have taken over my own training schedule about 4 weeks ago and have learned so much about scheduling in that time that I have become more serious about what I do. This is an easy week so there will be no exciting news, that will come in the next couple of months.

Today is my long run for the week, 1 1/2 hrs, should be 9 to 10 miles.