Saturday - March 11

I think my Saturdays should count as 8 hours of strength training, but I don't see "homebuilding" as a sport option in the BT log. Spent the whole day at the top of 5 levels of scaffolding putting up soffit (sp?), fascia, and crown moulding. Last Saturday I had long johns and flannel lined pants on, and today I worked in shorts and no shirt and got sunburned. Welcome to March.

inspire me (2)

Friday - March 10

Bike

1h 04m
19.50 miles
18.28 Mi/hr

20 loop backwards.
Another character builder ride. SW wind 25-25mph. First day of the year wearing shorts on the bike - woohoo! 24-26mph going out, 13-15mph coming back. On a couple gusts, it was all I had to keep it at 11mph.

Stretched well and iced hip flexors again last night. Thought about running this morning, but I'm going to give it another day. Hoping for a ride this afternoon if I can get home in time.

inspire me (3)

Thursday - March 9

Swim

50m
1500.00 yards
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Drills and focused swimming. Mostly worked on compact recovery and pull. Had a hard time focusing today so I did a little more swimming than drilling. This is boring, but when I get it right, it's smooth and fast.

Tons of geese headed north this morning. All it takes is a hint of a south breeze and they're outta here. Always brings a tear to my eye, but I'm definitely ready for some warm spring weather.

inspire me (2)

Wednesday - March 8

Bike

28m
9.00 miles
19.29 Mi/hr

Short and sweet, but it was outside. I needed to blow out some stress from the work day. (Would have been longer if it weren't for that stinkin' accident on the bridge.)

Run

29m 53s
3.30 miles
09m 04s /Mi

Z1/Z2 run. Hip flexors were "present" on my last couple of runs. They don't hurt, but I know they're there. It's either from lack of quality stretching (likely), and/or ramping up the running too much (most likely). I think I'm going to rest (no runs) and ice for a couple days before it turns into something. Probably will back off on the long run this weekend.

Did a full set of hip progression stretches, iced hip flexors then got in the whirlpool for 20 minutes.

inspire me (1)

Tuesday - March 7

Run

38m 34s
4.25 miles
09m 04s /Mi

Run: Run Speed
Speed/Efficiency
40
10' wu. 15' cd. 10 x 15" pick-ups, (strides) - about as fast as 5k pace - quick NOT all out -with FULL recovery, these are meant to be very fast.

Swim

50m
1500.00 yards
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All Drills

Focuses:
Compact recovery w/ leading elblow
Relaxed hands, no blocking
Arm rotation and high elbow

Even after just two days of focused practice, I think hand position change will happen quick - it's easy to feel. High elbow is going to take some serious practice - when I lose focus for just one stroke I can feel my arms break down.