Monday – off as usual
Tuesday – supposed to do lactate intervals, decided to ride hills with a friend, flatted and barely got home. Replaced tires, they were flatting too much recently
Wednesday – 530am swim 2400. Run intervals at lunch 4×3:00 + 0:30 active recovery (44:00)
Thursday – 5am 2:00:00 ride (Marine Dr). First OWS at Klineline that evening.
Friday – Took bike in to replace chain. Evening 1:00:00 run.
Saturday – 2:30:00 ride out to Sauvie and back.
Sunday – Skipped morning swim. First long brick: 1:45:00 ride + 45:00 run. Felt good at the end of the run…far better than I would have expected.
This week my motivation has been low, and I’ve been having trouble staying on task. This has happened to me in the past just as the training program is peaking. My stetching has fallen away, and I can feel the lack of flexibility. Next week’s goal is to stay on task and maintain my stretching routine.
On Friday evening’s run, I found a little girl wandering the sidewalk and headed toward a busy street. She was maybe 3y.o. No one else was on her street. I thought maybe someone was out working in their yard. But there was NO one. I asked her where her mama was, and she pointed to a house. I told her to go back home, meanwhile herding her away from the street. She was only wearing socks on her feet. I couldn’t believe she was out on her own. She went up to the door of the house and tried to push it open. She couldn’t reach the knob, nor did she seem to know how to use it anyway. I rang the bell and a woman peeked out at me warily and opened the door. The girl stepped inside so at least I knew this was the right house. When the woman saw the girl, she was surprised. I’m guessing she wasn’t the mother by the way she reacted, but who knows. I told her I found her girl just about to step into a particularly busy street. She said, “I’m so sorry!” I just told her to keep her little girl safe. I continued my run wondering if i should be calling the cops on that house…I hope to never see that little girl outside alone again!
Filed under: training update
This was a recovery week, and, somehow, I really needed it. I don’t know if I’ve been overdoing it ( I don’t think so), but I just didn’t want to get up this week. I bailed on my early morning bikes and swims during the week. I did my runs and my long bike, but bailed on my scheduled brick. We happened to be visiting my brother in Tacoma so that also added some complexity with Birthday parties to attend and travel time etc.
Monday – Off as usual (not even PT)
Tuesday – Slept in instead of scheduled 1:15 bike
Wednesday – Slept in instead of scheduled swim (1925yds). Ran at lunch (18×0:30 intervals on 0:30(38:00))
Thursday – Slept in instead of scheduled 1:30:00 ride
Friday – Slept in instead of scheduled swim (2000yds). Ran at lunch (45:00).
Saturday – Ride w/ my wife 2:45:00 in Tacoma. (scheduled as 1:45:00)
Sunday – Skipped swim/bike/run sprint distance brick.
Lucky it was a recovery week.
I’m feeling good to start the next build week…bring it!
Filed under: bike fit, physical therapy, training update | Tags: 3hr bike, bike fit, build phase
Things have been going well. I’ve been getting in 90+% of my workouts over the last few unblogged weeks. The consistency has been pretty good. This week went very well with no interruptions. I’m three weeks into my “build” phase. Next week is a recovery week with a recommended sprint race on Sunday (yay!). I’ll probably have to do my own race starting at the gym.
Monday – Saw PT for continuing therapy and massage on left hip. She gave me running form tips and added to my stretching routine. Saw 2nd PT for bike fit; he recommended shorter stem, moved my arm rests back, and futzed with my cleat positions. I’ll go back to see him after I get the stem and put a few miles in this revised position.
Tuesday – 6×5:00 long hills + 3:00 active recovery (I went over to Thurman St heading up to Forest Park, and it was just the right time/distance). I got the new stem over lunch and got caught out in a hail storm for half an hour!
Wednesday – 2450 swim with 100’s, 9×75 @ VO2 & 6×50 sprint in the main set. 40:00 lunchtime run w/ 10×1:00 intervals +1:00 active recovery.
Thursday – 1:45:00 moderate ride on the trainer since weather was off.
Friday – 2450 swim with 200’s & sprint 50s in the main set. 50:00 lunchtime run w/ strides afterwards.
Saturday – 3:00:00 ride…great ride, but lost my license! I think it came out of my back pocket when I pulled out some shot blocks to eat. I went back to find it in the car, but I didn’t see it anywhere.
Sunday – 1650 time trial (1:37/100!! I’m a little leery of my lap count since the lap time is so good; although I have done 1:43/100 before so maybe I’m improving my efficiency.) 1:20:00 run this afternoon felt great; my HR was solid even though my legs felt a little heavy from yesterday. I ended up with a 9:40/mi pace (pretty good for me!). And, I FINALLY cleaned the drivetrain on my bike which has been squeaking at me for two weeks (poor bike!).
I worked out a ride with a friend to go pre-ride the course at the end of the month. That should be an eye-opener. I have yet to ride 50 mi, though I got close this weekend (48.4mi). I’m looking forward to getting over that hump soon. It scares me a little to think of the HIM distance with my level of fatigue this weekend. But there IS still 9 weeks to go. The swim feels good; the bike feels good for where it is now; the run is improving, but still scares me in the “can-I-do-it?” way. Today’s 1:20:00 was a good mental boost in the right direction.
