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August 21, 2019
Inspires : 3


Zoe and I ran this morning. I failed to confirm that the watch uploaded. I'll deal with it later.  We went 2.1 miles. 
This evening I have a short (30-45 minutes) cross training thing. I plan to ride on Zwift.

Another Roanoke picture. 
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August 20, 2019
Inspires : 0


Worked for like 2 hours, went back to bed and slept the rest of the day. Got up, triaged eMails, went back to bed. Coughing, clogged ear, blah blah blah.
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August 21, 2019
Inspires : 1


Only two rounds this morning.  I think yesterday's erg workout took more out of me than i thought.  That's a good thing because it means I need to keep doing that type of work out and not just rowing.  I added the jump ropes to the end of each round now.  

2 x through
lunge x 10
kettle bell pushups x 10
six inches x 30 seconds
kettle bell squats x 10 w/ 31 lb kettle bell
inverse row with trx straps x 10
1/2 get ups with 18 lb kettle bell x 10 (5 each side)
long jumps x 10
pull ups x 5
plank x 30 seconds
single leg calf raises (5 each leg)
figure eights x 10
burpees x 10
shoulder exercises w/ band
50 jump ropes
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August 21, 2019
Inspires : 2

Tri Club bike workout planned for this evening. Also, dinner at the Offshore is planned for our group after the workout.
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August 20, 2019
Inspires : 3

I took another break from elevated heart rate work. Canned 18 jars of pickled okra and cut up a bunch for the freezer. Yep, we are in the South.
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August 20, 2019
Inspires : 3

***
Power went out at 11pm, didn't come back on until 4:45. Needless to say, didn't get a lot of sleep without the dehumidifier or air conditioning. Skipping my swim today to come home and get a trainer ride in. Here's hoping the power stays on! Dominion power is doing underground line work, and "apologize for the intermittent outages." Grrrrr
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August 20, 2019
Inspires : 0

Chest, quads, biceps, and forearms
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August 20, 2019
Inspires : 5


Tuesday August 6th, I posted this nutrition plan for the Bike:
Bike: (Infinit formula w/ higher electrolyte, Gatorade Endurance, gels, shot blocks -- mostly liquid, NO BARS and NO PROTEIN) w/ goal of 360-ish cals per hour (85g carbs)
I just tallied exactly what I ate/drank on Race Day for the Bike and between my Infinit formula, gel, and Clif energy chews, here's what I actually executed:  353 calories per hour (2,030 total) ; 87 carbs per hour (499 total).  I NAILED IT.  Spot on.  But then why did I throw up 3X, and end up in the medical tent with 10 miles left to Run?  Had plenty of energy, my legs felt freaking great!!  And the motivation wasn't lacking. I just couldn't overcome nausea and throwing up.  And those were the only symptoms -- No Cramps; No Bloating; No Abdominal Pain whatsoever...  
Well, long story short the Physician in the Ironman Medical tent said I'm not taking in enough salt.  
And so I laid there in the [...]
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