Saint Charles,IL 
  • 1h 34m 03s
  • 26.75 miles
  • 17.07 Mi/hr

Z1 & Z2 ride. No HRM, went by RPE.

Went out by Union again, was going to go out and back, but decided to see where "Sunnyside" street went...

Made a little loopage and then came back.

Nice ride. Wind. But not too bad, and I couldn't pin point from which direction. Seemed like I felt it everywhere a bit.

Slept like a rock last night. 8 full hours. Comatose. It was wonderful.

Happy Wednesday! It's a new day, sun is rising. A little chilly, but I can't argue with that fireball.

1:25 Z1-2 ride on the sked today. Am working through lunch and leaving a bit early so I can ride while it's still afternoonish.

11:37 AM: Am having trouble getting my photo flipper pictures delivered from my phone to my work email address... Oh Gno!
2:54 PM: Photo flipper photos are not arriving in my work email! I have no idea why. I am sending them just like usual. Nothing happens. Computers. Arbitrary electronic devices. I sent it home, instead. We'll see if it shows up there. I think we have lots of filters here at work. We have filters to filter what the filters have already filtered.

Here it is: Arrived at home just fine!

The date was 8/11/2000. The Phi Mu reunion. You can see I'm squatting. After 5 years of triathlon training and running, arthritis and knee surgery, and generalized joint abuse, I am no longer able to squat like that. I hope I appreciated my time in that position. I also hope to see it again someday. Jury is out on that. Surprised

Grand Theft Audio -- As Good as it Gets

8am with a coffee kick start
Step outside to my broken down car
I know Ive forgotten my pack of cigarettes
The whole days like a slow train coming
Sometimes I find myself running
Tell me man is this as good as the whole worlds gonna get?

I get the feeling its a new day, sun is rising
I get the feeling everything is gonna change

Search the road for some friendly faces
My legs lead me to some strung out places
My mind burns with the words that I forget
I don't seem to be able to lose me
I warm the streets that shake and bruise me
Tell me man is this as good as the whole worlds gonna get?
I get the feeling this was sent to test me
Can I please get someone to bless me
I still forgot those damn cigarettes
Cos I travel in my own illusion
Cut a path through all the confusion
Tell me man is this as good as the whole worlds gonna get?

I get the feeling its a new day, sun is rising
I get the feeling everything is gonna change

I fall asleep with the tv too loud
Spending time staying in with the out crowd
Dreams come and leave me in cold sweats
Tomorrow feels like a new day coming
I cant see it being all for nothing
And I know its as good as the whole worlds gonna get.

  • Health data: Hours slept: 8
  • 1h 08m
  • 3390.20 yards
  • 02m /100 yards

250 warm up
2 x 150 75IM/75Fr + 150 Free
3 x 100 IM,FR,IM
4 x 75 FR, IM, FR
2 x 25 easy/back
2 x 150 BAND/FREE
2 x 25 easy/back
150 PULL (no paddles)
3 x 100 PULL w/paddles & bands (all implements on deck!)
4 x 75 PULL no paddles
4 x 25 easy/back
100 cool down
3100 M. I did an extra easy 50 on the back end because I only did 150 pull.

Here's the highlight of this swim... the elderly man in the lane next to me asked me first, if I was a man, and when I said I was not, he told me he thought a man could wear my swim cap and it would still look appropriate. I agreed and gave him the Kiefer website.

I have no idea what that was all about.

  • 45m 01s
  • 4.05 miles
  • 11m 07s /Mi

10' Z1
25' Z2
10' Z1
45' by RPE

My RPE is always off, so I'm willing to bet this was out of Z2 and into Z3ish. The whole time.

10' Z1 10:56/mile
25' Z2 10:54/mile
10' Z1 11:54/mile

I started to feel freakishly good about 20 minutes into the Z2 stuff, and I could feel my stride lengthening.

Got rained on 2x, but saw an awesome rainbow and a family of foxes. Watched a Mama fox deliver a chipmunk to her babies. Dinner, presumably.

4:57 AM: Up early (even earlier than usual on Tuesday) for a morning swimdate with dumpster @ his pool. Jana is out of town, so it doesn't make it worthwhile to go to Masters. We will do a Gordo Justin Daerr swim in some configuration in Meters. I'm barely awake.

Then tonight I have 45' run in Z1-2. Nice and easy and I'm looking forward to it, actually. Just to see how I do when there are no intervals or time requirements. Will not wear my HRM. I'm such a rebel. Kiss

  • Stretching
  • 15m

Dr. Fager stretched the hell out of me. Unbelievable.

He also worked on my upper back and neck a bit... and both knees.

I am dead-dog-ass-tired.
Today is a Recovery Day!


ART after work. Knee is a little sore. Can definitely tell I'm using my joints. My joints are notsomuch for the use. Wink Although I have to say... training keeps them moving. I've noticed I'm even more stiff and sore if I take a bunch of time off.

Am going to have Dr. Fager work on my neck too... it's all kinked up from riding this weekend...

Determined I had a funeral hangover. I think it's gone now. Hard weekend of training + cleaning + some good socialization last night (in a semi-coma state) with Mr. Kreuser and the SCTC have done their job to clear my head.

Special thanks to my dumpster for listening to me blather and tolerating my "moods" smack in the middle of one of his biggest IM weeks to date. I appreciate it. I do. I do. I do.

IN THE PHOTO FLIPPER TODAY: A classic. Just days before graduation. 5/1/1992. Whitney, me and Amy @ our Phi Mu/Pike exchange. Drinking. Of course. Mamma always told me to share. And that's just what I'm doing.

Couple of interesting things you might want to know about this photo:

1) The shorts I am wearing came from a dumpster. (Not OUR (coredump) dumpster, but a GARBAGE dumpster, in Champaign) I pulled them out, bleached them, cut them off, and called them my "vintage shorts". They were a hit.

2) I still have that rasta-belt. And I still wear it.

3) I'm wearing Whitney's shirt.

4) Amy had a coordinating scrunchie hair thingy to go with every single outfit she owned. NOT KIDDING. I'm surprised she chose WHITE when she probably had a blue and white striped one at her disposal.

Now I'm sure you can all carry on with your day.

  • Health data: Hours slept: 8.25
  • 4h 00m 42s
  • 57.80 miles
  • 14.41 Mi/hr

Lap 1: 1h 00m 12s, 14.50 miles, 14.45 Mi/hr, Max HR 155, Avg HR 120
Lap 2: 1h 00m 01s, 14.69 miles, 14.69 Mi/hr, Max HR 152, Avg HR 118
Lap 3: 1h 00m 04s, 14.16 miles, 14.14 Mi/hr, Max HR 153, Avg HR 119
Lap 4: 1h 00m 25s, 14.45 miles, 14.36 Mi/hr, Max HR 135, Avg HR 114


Hmmmmm. I hammered up at least 10 hills of varying pitch and length. Tried to hammer inbetween the hills, but strong wind made that rather ineffective going N or W and it didn't get the HR up going S or E.

Avg speed = slow because I spent a lot of time going 6mph uphill.

I'm just glad it's over. Out of my way. I'm eating now!

FWIW: Nutrition today = 2 3.5 scoop bottles of Perpeteum (big bottles) + 3/4 of an Odwalla bar + some water. Probably didn't need the Odwalla bar... just felt like I should be eating something solid.

9:56 AM Leaving now to go hammer up 10 hills. And then ride the rest of the 4 hours... I have a recovery week next week... while it's still 10:35 of training, it's appears to be at a much lower intensity, which will be nice for the old bod. Baraboo next weekend! Laughing

  • Health data: Hours slept: 10
  • 51m 18s
  • 4.23 miles
  • 12m 08s /Mi

10' zone 1 + 4 X (30'' stride + 1' walk) + 6 X (400 meters @ 9:23/mile pace + 2' easy jog. No walking!) + 10' zone1

Lap 1: 10m 01s, 0.77 miles, 13m 02s /mile, Max HR 148, Avg HR 130
Lap 2: 00m 31s, 0.07 miles, 07m 20s /mile, Max HR 156, Avg HR 152
Lap 3: 01m 01s, 0.05 miles, 19m 19s /mile, Max HR 157, Avg HR 143
Lap 4: 00m 31s, 0.07 miles, 07m 26s /mile, Max HR 154, Avg HR 139
Lap 5: 01m 01s, 0.05 miles, 19m 03s /mile, Max HR 156, Avg HR 144
Lap 6: 00m 31s, 0.07 miles, 07m 33s /mile, Max HR 155, Avg HR 139
Lap 7: 01m 01s, 0.05 miles, 19m 21s /mile, Max HR 159, Avg HR 146
Lap 8: 00m 29s, 0.06 miles, 07m 51s /mile, Max HR 152, Avg HR 138
Lap 9: 02m 01s, 0.11 miles, 19m 01s /mile, Max HR 157, Avg HR 132
Lap 10: 02m 14s, 0.25 miles, 09m 05s /mile, Max HR 162, Avg HR 152
Lap 11: 02m 00s, 0.16 miles, 12m 43s /mile, Max HR 162, Avg HR 150
Lap 12: 02m 16s, 0.25 miles, 09m 14s /mile, Max HR 166, Avg HR 161
Lap 13: 00m 36s, 0.03 miles, 19m 35s /mile, Max HR 165, Avg HR 160
Lap 14: 00m 02s, 0.00 miles, 13m 02s /mile, Max HR 151, Avg HR 151
Lap 15: 01m 27s, 0.12 miles, 12m 05s /mile, Max HR 151, Avg HR 148
Lap 16: 02m 34s, 0.25 miles, 10m 27s /mile, Max HR 163, Avg HR 156
Lap 17: 02m 01s, 0.14 miles, 14m 11s /mile, Max HR 160, Avg HR 150
Lap 18: 02m 17s, 0.25 miles, 09m 13s /mile, Max HR 167, Avg HR 162
Lap 19: 02m 01s, 0.14 miles, 14m 25s /mile, Max HR 166, Avg HR 149
Lap 20: 02m 37s, 0.24 miles, 11m 01s /mile, Max HR 164, Avg HR 157
Lap 21: 02m 01s, 0.12 miles, 16m 41s /mile, Max HR 164, Avg HR 149
Lap 22: 02m 24s, 0.25 miles, 09m 35s /mile, Max HR 167, Avg HR 160
Lap 23: 09m 41s, 0.74 miles, 13m 01s /mile, Max HR 167, Avg HR 152

OK, this was not much fun at all. Legs ached when I got started. They did loosen up eventually.

Tried not to walk between intervals, but even with a slow trot/jog/fastwalk I was not recovering. Had to stop during the intervals twice just to breathe. (Hence the two slower ones...)

Otherwise, just looking at it now, it doesn't look as bad as it felt. I was a bit too fast on half of them, confused & dyslexic on one of them (was aiming for 9:32) and downright awful on two of them. Need to learn the pacing.
Lap 1 was slow because I stopped to chat with Chris for a couple of moments. Saw him on the path near my house. I thought I had AUTO-PAUSE on, but apparently that's only for the bike?

Strides were INTO the wind.

I sweat chlorine. :P

  • 20m

Core work

Was bumming around the house procrastinating my run and decided to do my corework.

3 x 20 fitness ball sit ups
2 x 15 hip lifts off edge of stairs
3 x 20 straight leg situps with weights
2 x 20 balance plate around the world
3 x :45 Planks.

Now I really have no excuse not to go run.

I'm crabby again today. Think it's because I'm probably PMS-ing... and the lingering effect of yesterday. I have to run today and I am not supposed to walk the intervals. That scares me.

I also need to clean my garage, get my car washed and oil changed, and hammer up 10 hills tomorrow. I'm concerned. Surprised

Slept like a log last night, though. Had some weird dreams about my Mom leaving the front door open and Taetum getting out and meeting me on a streetcorner as I attempted to swim home from someplace. I was wearing a life vest. Strange. Strange. Strange.

11:48 AM: I feel a little bit better. Have managed to shred all my old documents...(I know I just did this not too long ago... but documents get old every day! Shred them! Shred them! Shred them!) vacuum the house, repot a plant, and change my bed sheets, all while wearing my running clothes. (Including my Garmin) I have yet to go running. I will. I promise. But not before I unpack my gym bag, and probably find another small chore or two to accomplish. The biggies (the garage and the oil change) **MUST** get done today too. I need more hours in the day.

3:52 PM: Garage = swept out. Man, it was filthy. I must have picked up every teeny tiny piece of dirt and dust in a several mile radius. And LEAVES! Everywhere. All out now. I feel much better. Now I'm going to go over to the Toyota dealer and see about an oil change. Maybe I can ask them to vacuum out my car, too... There's pieces of Cheez-Its crumbled in the passenger seat. Don't ask. Dirt in the engine. I know.


5:25 PM: Oil changed! Car washed! All of my tasks for the day have been accomplished and then some! They even vaccumed up the Cheez-Its! I am happy and can relax now.

  • Health data: Hours slept: 9
  • 1h 05m
  • 3390.20 yards
  • 01m 55s /100 yards

600 @ 4th 25 non-free
400 alt drill/free @ 25
50 easy/back
8x50 IM order, shift 25
50 easy/back
4x100 IM,Free,IM,Free
50 easy/back
2x200 50 steady, 100 mod hard, 50 steady
50 easy/back
400 continuous, alt steady/mod hard by 100s
2x100 descend, RI 10
100 easy
3100 M

Took it easy tonight.

Did the first 100 in 1:39, and thought I descended the second, but couldn't tell because Chris was sitting in front of the clock. :P

I consistently underestimate how difficult these funeral/death/dying things are going to be. Or maybe I overestimate my ability to handle them. Either way, I knew it would be emotionally draining for the day, but what I didn't count on are the latent emotions a death in the family stirs up, and the tangents my mind takes when ((attempting to)) handle those emotions. The things you don't want to think about... your mortality... your surviving parents' mortality... my Mom is 80 already... what will happen... if... when...


Life stress. I think I try to bury it in training. But sometimes it pops up anyway. And then it's time to deal.

SWIMDATE! Tonight @ LTF with Dumpster and the Meter Pool. I'm going to use today as a recovery swim. I've had a long couple of days... and although I feel like I've pretty much nailed my workouts, I'm getting tired. A big weekend in store, with about an hour running tomorrow (intervals, but no WALKING during the recovery) and 4 hours of hilly riding on Sunday. I think the sked says... "Hammer up 10 hills" or something to that effect. If my legs aren't satisfactorily exhausted now, they certainly will be by Sunday afternoon.

Got my bike back. It rides like a dream. Awesome. The clunk was something with a gasket in the rear hub. All better now. Kiss

In the photo flipper today:

These are my HS girlfriends... One of the girls' Moms' coined us the SLIPPER FRIENDS because getting together with them is always comfortable, even after a long time apart... like putting on your favorite pair of slippers. I'm on the far left. CHUBBY. About 15 lbs heavier than I am right now. Rachael is in the middle. This was Michelle's baby shower, the weekend after September 11, 2001.

  • Health data: Hours slept: 8
  • 1h 54m 08s
  • 32.80 miles
  • 17.24 Mi/hr

Zone 2 ish and 3 ish.

I felt pretty darn good. Got lost out in Union and wound up doing some weird little loop out there which involved riding for a bit on Route 176. NG. Not good.


I love riding my bike because I am totally and completely in the moment when I'm out on the road. I am concentrating on the street, the traffic, how I feel... My mind doesn't wander. I don't think about tomorrow @ work or anything that happened today. I scarcely know my own name. I just ride the bike. It's simple yet exhausting. Sometimes after a ride I arrive at home and it takes me a moment or two to snap myself out of my trance.

  • 15m


2 x 20 hip lifts off edge of steps
2 x 15 fitness ball sit ups
2 x 15 straight leg situps against wall w/ weights (6 lbs)
3 x 15 balance plate "Around the World"

  • Stretching
  • 10m

Happy Thursday!

1:50 bike ride on the sked today, however, due to the kind of day I'm about to have, I'm not sure if it will all happen before nightfall.

My "Aunt" Jackie passed away on Saturday. Her funeral services are today. So while I don't have to WORK, I do need to present myself for the funeral @ 11. I expect it to be as emotionally draining as anything I've done recently. I wasn't super-close with Aunt Jackie, but 95% of my Thanksgiving and Christmas memories include her and her house... and people at her house...and all the dogs...trying to eat the Thanksgiving turkey... or trying to knock over the Thanksgiving table....Heh.

She also set me up once or twice with friends of the family, so she is responsible for a couple of short lived "romantic" relationships as well. She was always trying to set me up, even after I was married! Chris just got to meet her @ Christmas this year. I think she was finally satisfied with my choice in men. Laughing

We've got relatives flying in from all over the place... So that's what's happening during the day.

After the funeral, and the luncheon, I'm heading back to work to finish out the day. Then I will race to Wheel Werks to pick up my bike. Wanted to pick it up last night, but they closed at 4. Wanted to pick it up this morning, but they don't open til 12. (Not real convenient... just sayin') So I'm going to pick it up tonight, change clothes, and start riding. Hopefully I'll be able to get the whole thing in before it gets dark. According to my observations, I should be off the road by about 8:30PM, when it's too dark to ride.

I've been training for Horribly Hilly since 1974. (BEFORE DUMPSTER WAS EVEN BORN!)

  • Health data: Hours slept: 9

Whizzzzz's Training Log

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