Saint Charles,IL 
Bike
  • 5h 28m 35s
  • 100.30 miles
  • 18.35 Mi/hr

Udder Century. We hauled ass. No drafting this year, just me and the road, and IP and CindyK for a while. Have photos, will post them later.

Right now I need to take a shower. I'm stinky.

Had been worried about my knees... since they've both been acting up lately. I expect it from the L one, not at all from the R. Watching this closely. Didn't seem to prohibit bike riding today, though, so I'm happy.

Moved bike handle bars into some random position and they actually seem to feel pretty good.

Messed up the Garmin. Hit STOP at one of the rest stations and never hit start again til sometime down the road. Like about a half hour later...

All in all I couldn't have hand picked a better day for a Century ride. Wunderbar!


I was one with my bike today. Ommmmmmmmmmmmmmm.

Me and IP... mile 42 ish.


That would be me, CindyK, MissKelly and StartingToTri  Kiss

 

Run
  • 1h 18m 50s
  • 6.54 miles
  • 12m 03s /Mi

Theory

10'Z1 + 4 x :30 strides + 1:00 recovery.
5 x (1000m @ 10:02 + 2:00 EZ)
4 x (200m @ 8:40 + 200 EZ)
10' Z1

Practice

Lap 1: 10m 00s, 0.86 miles, 11m 41s /mile, Max HR 146, Avg HR 133
Lap 2: 00m 30s, 0.07 miles, 07m 01s /mile, Max HR 145, Avg HR 132
Lap 3: 01m 00s, 0.04 miles, 22m 27s /mile, Max HR 149, Avg HR 135
Lap 4: 00m 30s, 0.07 miles, 07m 29s /mile, Max HR 147, Avg HR 131
Lap 5: 01m 00s, 0.05 miles, 18m 34s /mile, Max HR 152, Avg HR 139
Lap 6: 00m 30s, 0.07 miles, 07m 37s /mile, Max HR 147, Avg HR 131
Lap 7: 01m 00s, 0.05 miles, 18m 27s /mile, Max HR 152, Avg HR 140
Lap 8: 00m 30s, 0.07 miles, 07m 24s /mile, Max HR 149, Avg HR 133
Lap 9: 01m 00s, 0.05 miles, 18m 27s /mile, Max HR 153, Avg HR 142
Lap 10: 06m 09s, 0.62 miles, 09m 56s /mile, Max HR 159, Avg HR 154
Lap 11: 02m 00s, 0.11 miles, 17m 41s /mile, Max HR 158, Avg HR 134
Lap 12: 06m 05s, 0.62 miles, 09m 49s /mile, Max HR 161, Avg HR 155
Lap 13: 02m 00s, 0.10 miles, 19m 38s /mile, Max HR 161, Avg HR 134
Lap 14: 06m 11s, 0.62 miles, 09m 59s /mile, Max HR 161, Avg HR 154
Lap 15: 02m 00s, 0.10 miles, 19m 46s /mile, Max HR 161, Avg HR 137
Lap 16: 06m 42s, 0.62 miles, 10m 49s /mile, Max HR 159, Avg HR 152
Lap 17: 02m 00s, 0.11 miles, 17m 48s /mile, Max HR 159, Avg HR 136
Lap 18: 06m 30s, 0.62 miles, 10m 29s /mile, Max HR 160, Avg HR 153
Lap 19: 02m 00s, 0.10 miles, 19m 30s /mile, Max HR 159, Avg HR 138
Lap 20: 01m 09s, 0.13 miles, 08m 52s /mile, Max HR 160, Avg HR 146
Lap 21: 02m 32s, 0.13 miles, 19m 31s /mile, Max HR 160, Avg HR 131
Lap 22: 01m 05s, 0.13 miles, 08m 20s /mile, Max HR 158, Avg HR 142
Lap 23: 02m 24s, 0.13 miles, 18m 29s /mile, Max HR 158, Avg HR 131
Lap 24: 01m 04s, 0.13 miles, 08m 13s /mile, Max HR 157, Avg HR 141
Lap 25: 02m 40s, 0.13 miles, 20m 32s /mile, Max HR 157, Avg HR 129
Lap 26: 01m 08s, 0.13 miles, 08m 44s /mile, Max HR 156, Avg HR 141
Lap 27: 02m 35s, 0.13 miles, 19m 53s /mile, Max HR 156, Avg HR 128
Lap 28: 06m 36s, 0.53 miles, 12m 21s /mile, Max HR 149, Avg HR 144


I walked the recoveries. I don't think I was supposed to, but if there was any hope of hitting the interval I had to.

Sorta fell apart in the 4th 1000, had to walk up a hill...

Tried to slow down a bit on the last one, and pace myself more for the target, but ended up pacing too slowly. (!!)

Strength
  • 20m

Core work

Balance plate around the world 2 x 10
Hip lifts off edge of steps 2 x 10
Fitness ball situps 3 x 25
Planks 3 x :45
Hip lifts on floor 3 x 10
Gluteal kickbacks 3 x 10

10:40 AM: Glory Be! I think I've figured out my Garmin! I have "programmed" today's rather complex run workout into it. We shall see how it goes. Kiss

Swim
  • 1h 00m 20s
  • 3000.00 yards
  • 02m 01s /100 yards

400 warm up
200 pull w/ paddles
200 pb & fists
4 x 100 IM
4 x 200 moderate pace (:20)
1) 3:15
2) 3:14
3) 3:13
4) 3:13
8 x 100 Mod/hard pace (:20)
1) 1:34
2) 1:33
3) 1:33
4) 1:32
5) 1:36 (botched flip turn)
6) 1:34
7) 1:34
8) 1:35 (kinda stopped trying)
100 easy free
100 breast
---------
3000

Strength
  • 20m

Corework

From whichever day I didn't do it this week. I don't remember anymore.

Sport
  • Walking
  • 20m

Taetum got another longish walk this morning. :)

In the photo flipper today:

The date = 1/29/1995. That would be 13+ years ago. Me and my friends Sharon (in back) and Jeanne (in front) getting ready to go out in my old condo in Oak Brook. Are you diggin' the shower curtain? We went to Madison Street near Oak Park that night. Dumpster grew up in Oak Park... but he was still too young to drink (legally) in 1995. Wink


7:45 AM: THUNDERSTORMS this morning! I love hearing the thunder and the pouring rain when I'm all snuggled in bed. Calling in to work to take a half day today. This will allow me to try to catch up around the house. When I train for IM, I'm going to have to hire a cleaning lady. I can't handle it all... Keeping my house organized and livable, commuting an hour on each end to work, working full time, tending to miscellaneous pets and animals, trying to eat well... (which means planning ahead, packing a lunch, preparing a dinner and not buying crappy convenience foods), getting 8 hours of sleep AND training 12+ hours a week? I dontthinkso. Something will have to give.
2:58 PM: Made it into work! Forgot my hair gel (oh NOOOOO!!!!) ***and*** my entire make up bag at home. I look like I'm a surfer girl on vacation. I sprayed my head with some sort of hair product at the gym and sprunched it and drove to work with the top down. Whatever. I'm only going to be here for a couple of hours.  Not a speck of makeup on. My Mother would be appalled. (!!!)

FWIW, I feel much much much much better today. Like gobs better. Ooodles better. Gobs and oodles.

 

  • Health data: Hours slept: 9.25
Bike
  • 1h 00m 59s
  • 16.67 miles
  • 16.40 Mi/hr

Z1 & Z2 ride

This almost didn't happen. Been feeling a little iffy all day... very tired and with the verge of a sore throat. Was going to bag the entire thing in favor of eating red meat and laying on the couch.

Buuuuuut, I couldn't handle the guilt. So after getting home late-ish from work... and stopping at the store... and walking T, and giving her her drugs... it was after 7 and slightly sprinkling when I set out.

Told myself I'd go for 15 min out and reassess. By then I still felt OK, so I kept going.

Around the 30 min out mark it started to get cloudy and dark, and I was starting to get cold and tired, and it was starting to rain a little harder. I turned around @ Ringwood. I got in an hour instead of 1:25. Meh.

I've eaten my meat. Now I'm going to relax and get to bed early. No AM Masters for me. Going to sleep in and swim later in the day. Actually considering taking a half day and going in to work late. Maybe I'll swim around 10 or 11...

I just need some time to UNPACK from Baraboo... and get myself back in order.

R knee feels very tight and swollen. L knee feels OK. Both legs feel like they are retaining water...?

No HR numbers... left my house without my strap. Dangit.

Sport
  • Walking
  • 20m

Taetum's AM walk around the neighborhood and down to Edgewood and back. Probably almost .75 miles!

Some anatine humor to liven up your Thursday morning...


QUACK! QUACK! QUACK! Now you can't say you didn't learn something here. Use anatine 3x in a sentence today and it's yours for life.

Carry on.


7:28 AM: My knees (both of them!) are STIFF. WOW. I feel like an 85 year old woman. Took Taetum for a pretty long walk this morning to try to get things moving. I still feel old and stiff. Hopefully today's bike ride will loosen me up a smidge... or it's going to be a really long summer.

Sadly, while we were walking today, we saw one of the baby foxes, dead. I was wondering why I hadn't seen the Mama or the other babies since I got back from Baraboo... I'll bet she moved them after this one was killed. I didn't get close enough to know how it died... just saw it laying in the field. Too bad. It was quite the Wild Kingdom experience to watch them romping around in the grass and eating chipmunks. Frown


10:02 AM: I'm craving protein. Well, actually, I'm craving red meat. I'm going to stop after work, buy a steak and cook it. Tonight. On my George Foreman grill. After my bike ride. Then I think I will throw away all the weird shriveled vegetables in my fridge and start over this weekend. My nutrition is in the toilet. I suspect I'm a bit dehydrated. Am taking a diuretic for the BP issues, and when I inquired as to what kind of effect it would have on my training, the doctor told me to be sure I was hydrating. Um, OK. I just feel a little "off". Moreso than usual. Undecided
4:34 PM: It's miscellaneously sort of sprinkling outside. Boo. I don't want to ride in the rain tonight. NOOOOOOOOOO! Just had to run downstairs and put the top up on the car. We'll see. I also need to adjust my handlebars tonight. So much to do, so little time. Wish I didn't have that heinous commute...

Run #1
  • 25m 32s
  • 1.89 miles
  • 13m 31s /Mi

Lap 1: 10m 01s, 0.89 miles, 11m 15s /mile, Max HR 147, Avg HR 135
Lap 2: 08m 01s, 0.49 miles, 16m 31s /mile, Max HR 145, Avg HR 129
Lap 3: 00m 31s, 0.07 miles, 07m 50s /mile, Max HR 143, Avg HR 127
Lap 4: 01m 01s, 0.06 miles, 17m 13s /mile, Max HR 147, Avg HR 135
Lap 5: 00m 31s, 0.07 miles, 07m 56s /mile, Max HR 148, Avg HR 130
Lap 6: 01m 01s, 0.05 miles, 19m 44s /mile, Max HR 151, Avg HR 134
Lap 7: 00m 31s, 0.07 miles, 07m 50s /mile, Max HR 142, Avg HR 128
Lap 8: 01m 01s, 0.06 miles, 18m 27s /mile, Max HR 149, Avg HR 135
Lap 9: 00m 31s, 0.06 miles, 08m 11s /mile, Max HR 149, Avg HR 133
Lap 10: 02m 23s, 0.09 miles, 26m 23s /mile, Max HR 153, Avg HR 118

This is the warm up, drills and strides.

Run #2
  • 46m 11s
  • 4.12 miles
  • 11m 13s /Mi

Lap 1: 09m 40s, 1.00 miles, 09m 40s /mile, Max HR 165, Avg HR 154
Lap 2: 00m 45s, 0.04 miles, 18m 58s /mile, Max HR 164, Avg HR 155
Lap 3: 10m 14s, 1.00 miles, 10m 14s /mile, Max HR 167, Avg HR 156
Lap 4: 00m 45s, 0.03 miles, 21m 32s /mile, Max HR 166, Avg HR 155
Lap 5: 11m 33s, 1.00 miles, 11m 33s /mile, Max HR 163, Avg HR 149
Lap 6: 00m 45s, 0.04 miles, 20m 10s /mile, Max HR 162, Avg HR 151
Lap 7: 01m 02s, 0.04 miles, 23m 04s /mile, Max HR 126, Avg HR 118
Lap 8: 02m 14s, 0.25 miles, 08m 55s /mile, Max HR 162, Avg HR 150
Lap 9: 01m 13s, 0.06 miles, 20m 08s /mile, Max HR 161, Avg HR 139
Lap 10: 08m 00s, 0.66 miles, 12m 11s /mile, Max HR 153, Avg HR 143


One day I will learn how to use my Garmin. But today, you get this. My chopped up workout.

This part is the mile repeats and the 400 for time. Misery incarnated. Wheels flew off in the last mile. Couldn't breathe. Phlegm. Legs tired. Wow.

The last 400 wasn't my best showing either.

Sport
  • Chiropractic
  • 20m

I didn't know CHIROPRACTIC was a sport.

Check out the link above! If you haven't already, please take a moment to donate whatever you can afford... Chris has the honor of wearing #179 @ CdA on 6/22/08! We are less than ONE MONTH from race day! Let's make Blazeman proud! WaaaaaaHooooey!

Look what a lucky girl I was. A got to be the meat in a hottie sandwich. One is mine, one on loan from Zilla. Wink


The Kreuser, me and my dumpster. Sorta disturbing that we look like 2 brothers and a sister.
12:21 PM: Just got back from ART. Dr. Fager worked some VooDoo majik on my upper back and neck. Feels better, not totally fixed, but much much better. Might go back on Saturday for one more quick hit before the Udder Century. Also stretched my R hamstring and did all of the usual and customary knee stuff.

Swim
  • 1h 10m
  • 3100.00 yards
  • 02m 16s /100 yards

Mind numbing and boring.

Jana still galavanting around Europe.

Neck/shoulders fatigued in the water. Pinched. They started to feel better about 2500 in... Still kinda pinched and sore now. Noticed a difference in arm strength too. Wasn't able to pull hard on the right side.

Poo.

Took this nice and easy, trying to loosen myself up.

300 warm up
50/100/150/150/100/50 swim
25/50/75/75/50/25 kick
50/100/150/150/100/50 pull
50/100/150/150/100/50 swim

2 x 100 HARD pace. (1:30 on both. I'm "off" today)
4 x 50 EASY
8 x 25 sprint
100 cool down
-------
3100

30 minute run tonight.

Run
  • 30m 23s
  • 2.75 miles
  • 11m 03s /Mi

And Garmin sez....

Lap 1: 10m 01s, 0.95 miles, 10m 31s /mile, Max HR 152, Avg HR 138
Lap 2: 00m 31s, 0.02 miles, 22m 15s /mile, Max HR 151, Avg HR 141
Lap 3: 01m 06s, 0.13 miles, 08m 46s /mile, Max HR 158, Avg HR 146
Lap 4: 02m 01s, 0.15 miles, 13m 44s /mile, Max HR 158, Avg HR 140
Lap 5: 01m 02s, 0.12 miles, 08m 25s /mile, Max HR 161, Avg HR 154
Lap 6: 02m 01s, 0.15 miles, 13m 37s /mile, Max HR 161, Avg HR 141
Lap 7: 01m 02s, 0.12 miles, 08m 46s /mile, Max HR 160, Avg HR 153
Lap 8: 02m 02s, 0.15 miles, 13m 23s /mile, Max HR 160, Avg HR 140
Lap 9: 01m 06s, 0.13 miles, 08m 47s /mile, Max HR 158, Avg HR 152
Lap 10: 09m 31s, 0.83 miles, 11m 24s /mile, Max HR 158, Avg HR 150


Hmmm...doesn't look like I made most of the 8:40 intervals. Crap.

5:21 AM: UP UP UP for Masters. My neck is still pretty questionable. I have an appointment with Dr. Fager tomorrow, so I'll have him look at it then. Went to bed and it was 80 and humid. Woke up and it's 46 and windy. We have schizophrenic weather.

I am covered in mosquito bites. Covered. Mostly on my butt and legs. Itchy!


10:20 AM: Photo Flipper today is me and Whitney again. At our friend Amy's (first) wedding. (I know I'm getting old when I have to differentiate between the first and second marriages and weddings...) The date was 7/4/1999. I caught the boquet. If I knew then what I know now, I would have let the dang thing fall. I should have dropped it. Surprised

I had my hair professionally blown out and straightened for this occasion. It took way over an hour, cost $45.00, and started to get curly immediately again once I stepped out of the salon. Humid Chicago summers. Will upload the photo from home, as my email is still not receiving photos from my phone.

Taaaaa Daaaaaa! It works from home. So if the photo flipper is to continue, I'm going to have to send the pictures home.

  • Health data: Hours slept: 8

REST DAY, and I need it. 9,500+ feet of climbing over 104 ish miles. My body is like "WHAT??!?!?!"


Back from Barbaoo. There was no internet, no TV, no radio, no nothing. It was wonderful. We had a really good time, but my neck and back are jacked. I think it's from too much craning of the neck while climbing.

I will post some photos momentarily... Laughing







Photos are up!

  • Health data: Hours slept: 9

Whizzzzz's Training Log


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