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View albumLost in Transition
June 9
June 8
- 20m
e-cises, pull ups, push ups
What's for dinner Dad?
Wookie Steak
Is it any good?
It's a little Chewy...
Need an ark?
I Noah a guy...
Rest day today. Hard not to do something. Tri group run tonight, I'll go light. Perhaps we'll go run in and out of the drainage ditch for "hill" training.
- Health data: Hours slept: 8.5
June 7
- 45m
- 4.00 miles
- 11m 15s /Mi
easy run / jog over to the Parcourse. 6 min
1.33 mi 12.14
run to water
1.33 mi 11.58
run to water
third lap got two blisters, tried to fix the problem then jogged easy home.
estimated mileage - liked my pace on the loops - sub 10 for sure.
I need to start doing some track work. need to find a track.
- 15m
e-cises
A champion is someone who gets up, even when he can't. - unknown.
Didn't make it to yoga today. Second miss in a week. Looking for a better option. paying $50/month to go to class once a week is not justified.
Doctor for shoulder today: he found nothing really damaged. no looseness, not dislocated or likely to. He thinks I may have a small tear in the upper posterior ring of cartlidge (labrum) which helps form the socket for the shoulder joint. I'm going to go see the PT for exercises, and he recommended anti-inflamitories. I'll take over the counter.
Between it getting a little better over the last couple of weeks, and being able to swim, think I'm happy to know there's nothing broken in there, and I actually still think it's soft tissue trauma. Didn't think to ask him what he thought about that.
So Cat seems quite interested in riding with me, all of a sudden. The other females in my life are telling me to stay away. Could be my best chance to get laid though. If it worked out I would be her fourth or fifth boy friend in the club. Funny thing, the guys she's dated don't seem to be active in the club any more. Could just be coincidence.
Therefore I'm still looking for an athletic woman with poor taste in men. 
I read an article on MSN not too long ago that stated one reason older single people don't have sex as often is because we get pickier. Just having sex isn't enough to justify doing something stupid apparently. Hmmm. Well Damn.
- Health data: Hours slept: 8.5
June 6
- 1h 52m
- 27.00 miles
- 14.46 Mi/hr
at the last minute the bike shop manager asked me to help Deborah learn to use her clips. new bike, new bike shoes, never used clipless pedals before.
So I taught her, then rode with her for the ride. Stopped to help a guy who threw a chain and it was stuck. Fixed it. Pretty windy. I didn't realize it was only Deborah's third road bike ride. She does spin class. she did ok, but we ended up slowing quite a bit. Although she knew about the draft she really couldn't find it. Easy ride was good for me being my first longish ride after over a week off the bike.
Stayed up too late last night attending rehersal of community theater show that both my kids are in. didn't get to bed till 12:30. To work late, and missed my run at lunch. Working through.
Group ride tonight and Tri group ride as well. Think tonight's pep talk will be on ride safety again.
- Health data: Hours slept: 8.5
June 5
- 37m
- 10.00 miles
- 16.22 Mi/hr
Didn't want to get up but wanted to bike a bit. Rode over to the college and did loops. Wanted to check my butt to see If I could ride. Legs protested. Didn't want to ride. But there are speed bumps that need to be jumped. Once you jump the sprint comes naturally. Legs felt pretty lack luster.
Easy through the neighborhood to and from college.
- 13m
- 0.94 miles
- 13m 49s /Mi
T1 3.26 from desk to run
7.52 to pool
5.41 back from pool
T4 13.27 from run to shower to desk
after bike in am, after Yoga at 9:00. Legs did.not.want.to.go. almost turned around and came back for nap. The run back was definitely better, but still legs just didn't want to move.
- 27m
- 1350.00 yards
- 02m /100 yards
T2 3.58, didn't want to get in cool water.
300 wu
7x50 drill
1x500
200cd
Drills focused on body position and balance. have some work to do here. Trying to be balanced through breath and not use an arm to hold me up with each breath.
T3 1.43
- Yoga
- 1h 00m
lots of bending. Back a little sore afterwards. not so good. did too many of the forward bends. need to be careful.
Good session. Body stiff and tired. I really need to do this all three times a week. I skipped last night in favor of staying with the new tri guys.
Consider which is a more admirable god: one who creates world, drops it off, and then goes away to heaven, from whence to judge its inhabitants as sadly lacking, or one that is the very essence of creation, within every form and every potential, unendingly accessible, re-creative, and co-creative? - Jesse Jennings
I go with the endlessly creative. Look around.
TV medicine:
I became a doctor for the same four reasons everybody does: Chicks, money, power, chicks. - Dr Cox - Scrubs
Busy day today. invoices, and follow up on projects. bike, yoga, run, swim. tonight going to see my daughter in rehearsal at community theater. Unfortunately call is not till 8:30 That's pretty much my bed time.
Tomorrow I see the Ortho Doc about my shoulder. It's been getting better, but today was about as bad as it's been.
- Health data: Hours slept: 7
June 4
- 14m
- 700.00 yards
- 02m /100 yards
mostly coaching the new tri guys. estimated yardage at my usual pace.
50 M pool makes it easy to get some yardage.
Spent most of an hour in the pool.
- 20m
e-cises
Selfishness is not living how one wishes to live, it is asking others to live as one wishes to live. - Oscar Wilde
Woke up at 4:30, still awake at 5:00. Thought I'll get up and go in to work early that will be good. Woke up again at 8:00. so much for getting ahead.
Swim with tri group tonight, plan to leave a bit early so I can make it to the 7:00 yoga class. I need the yoga for flexibility and the balance that yoga brings to a body. I need the tri group for company and so I can give back.
Pretty stiff and sore when I got up in the middle of the night. Was much better at 8:00 in the morning. Sleep is good. Glutes and upper hamstrings sore. As usual after any kind of hill running or weight lifting.
- Health data: Hours slept: 10
June 3
- 1h 36m
- 8.28 miles
- 11m 35s /Mi
reverse big loop. Three times hill plus loop, past parcourse, zig zag on grass hill at MC, 3x hill at MC dip, 4x5 vaults at a MC entrance, 2 short bleachers, up one dirt hill. Pretty much a tempo run at first. ~ 10 min pace to MC and around loop. Then tapered off to sufferfest as heat and tight hip flexor complained - in spite of me telling it, "shut up leg." Picked up the pace for the last 1/2 mile home to 10min/mile. some day I'll run faster. And I'm better than I was, but today was not the 8 minute day. Closer to 10 though.
middle 30 minutes HR Ave 133. Last 5 min 135. The slog home 125.
- 1h 00m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- CORE - Reverse abdominal curls (FB)1202000
- CORE - Superman1202022
- LEGS - Hamstring Curls (Cable)26105070
- LEGS - Leg Extensions2101090110
- LEGS - Single Leg DB Squats210101630
- LEGS - Standing calf raises110101515
after run. 20 min strength Then 40 min of stretching and e-cises.
cramping in calf on hamstring curls.
The last part of the run was tough. I'm guessing because of early hills and vaults. I watched a bit of American Gladiator the other night. It's inspiring. and I want to be fit, not just run in a straight line on flat surface. Besides BSLT has hills on the run and is in the heat. So I'm training for it.
Woke up at 3:00 got up for a little snack and ended up looking at youTube for almost an hour. what a waste. But I love the target commercial - really makes me want to go work out.
Plan today - finish ski clothes. Figured out how to make my newish washing machine do a wash only cycle for the wash in water repellent. a bit more house cleaning and organizing. to Office to clean up and spend some time organizing stuff. Too many projects on my desk - stuff is burried there and that's not how I like to work. Perhaps a swim before 4:00
Did not get in the ice bath. Decided stretching the eating was perhaps more important. I'll ice the foot at the office.
- Health data: Hours slept: 7
jashac's Training Log
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June 2012 
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- Ironman Florida (Triathlon)11/2/2013 Panama City Beach, Florida
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Up at 4:00, on the bike at 5:15. Could smell the wild flowers and creosote bush. I love those smells. Besides the swallows swooping around the bridge over the draw saw a bird with very pointed wings. A hawk of some sort?
Pretty much a tempo ride. at three hours my average was just over 17 mph. Felt strong for the first 3/4 of the ride. hardly any wind today till the last leg into town. Pushed it to keep the average up. Took it easy back through the city streets / stop signs and stuff. Was back by 9:00.
Chemical loop, with no extra. The plan called for a two hour ride today. I felt like riding farther. resisted the urge to head farther out at the 3/4 point.
T1 - 9 minutes, fixed the water, and changed shorts.
Short brick run. legs did not feel like going. At ~ 4 minutes I stopped and did some of the running exercises I learned yesterday. After that I felt very loose in the hips and running was much easier.
After the run - did the run/ glute medius exercises.
mntn bike commute to pool, to office, to home.
lots of drills and cool down make average look pretty slow.
Met Katey there, and had a nice swim together. It's nice not to be all alone in the pool.
She wanted to swim in the deep pool. cooler, but clear and water was nice.
2x200 wu
4x50 drill - working on ballance
1x1050 oops lost count
1x200,
1x100 ebeh
300 CD
the 1000 yds was basically at 2 min pace. nice and easy
myrtl stretches / exercises
Did you ever grow anything in the garden of your mind?
You can grow ideas in the garden of your mind. - Mr Rogers
Great morning. Early ride, brick run. Quick shower then off to the pool. Katey just had gotten there on her bike when I rode up. Swam different workouts together. Shower, eat, blog, now it must be nap time. Theater tonight. Summer Mummers, a melodrama. It's a spoof on Star Wars. May the farce be with you. :)
oh, I took my thermos, even though it doesn't hold quite as much water as a water bottle. The ice in it hadn't even started melting after 2.5 hours. The frozen insulated water bottle had already melted all the way. Cool.