Saint Charles,IL 
Swim
  • 56m 55s
  • 3149.61 yards
  • 01m 49s /100 yards

OWS @ Crystal Lake. I got off track and got lost several times. Swam to the 1.2 mile turn around in 16 ish minutes... couldn't decide if I should wait there for the rest of the group, or if I should go further... decided to go further... but with nothing to sight off of... I meandered all over the lake... never made it to the actual destination, but I got pretty close, I think. Next time I'll be sure to get better directions!
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Wore my wetsuit. Water was WARM. EEEEWWWW. My legs were hot half way through. Next time I won't wear the wetsuit. Yuck. Nothing like being warm in wet neoprene. Ugh.

Run
  • 1h 15m 20s
  • 6.42 miles
  • 11m 44s /Mi

Was very careful to keep this in the Z1-2 range. Ran all around the neighborhood... here there and everywhere... was a very nice night!

Look at that... AHR 146... this time last year I could only have an AHR of 146 if I was standing still. Ha! :)

5:15 AM: Up early for a little OWS with the Master's Group. The plan is 2 miles in Crystal Lake. Yay!


 In the photo flipper today:

Me and my friend Nora (our friends called us Lorda and Norda) in Sedona, January 29, 1996. I traveled down to Phoenix to visit her and her boyfriend for the 1996 Superbowl XXX. We went to all the Superbowl street parties and had a really fun time... then went hiking in Sedona for a couple of days. Awesome!
1:31 PM: I just had an awesome compliment paid to me. By my Supervisor. We were discussing my passion for teaching and specifically speaking in front of groups... and possible career paths within the Company... and he asked me:

"Why do you think you are good at that?"

And I answered:
"Because I'm comfortable doing it, and many times it's subject matter I really like."

And he said: "Yes, that could be true, but mostly, I think it's because you're not a phony. People like you. They connect with you. You are one of the most genuine people I've met, and a class or a crowd can see that a mile away." 

Once, someone very close to me called me "indomitable". I enjoyed that description. I also enjoy "genuine". Very much. Laughing

 

  • Health data: Hours slept: 7

Miscellaneous photo day...here are a couple of my favorites, circa 1988:

Me and my friend Michelle (you can see our names on our jackets... how High School!) at the homecoming game our Senior year of High School.

And here's one more... Oh My. This is my friend Suzi and me... the night she threw a small party (complete with a cake!) because I got accepted to the University of Illinois.

Wow. That's enough...
In triathlon training news I have a Recovery Day!

There is a hideous week approaching...

  • Tomorrow, Masters AM/1:15 run PM
  • Wed, 2 hour bike
  • Thursday 1 hour run + core exercises
  • Friday Masters
  • Saturday hour run + core exercises
  • Sunday 5 hour bike ride....
WOW. I have some work stuff that's going to need to be switched up. But at least I'm off Thurs/Fri/Sat/Sun...

  • Health data: Hours slept: 7.5
Run
  • 1h 05m 06s
  • 5.65 miles
  • 11m 31s /Mi

Forgot my %*(#)%(#%^*)%^#^% HRM strap at home. GRRRRRRR.

Ran by RPE. Had to walk at times in order to return my HR to an RPE of Z2. This was supposed to be an easy Z1-2 run. And it was.

Now going to icebath and drink a bottle of Recoverite. A run is a run no matter how small (or slow!) my legs need the ice bath.

Strength
  • 15m

Misc Corework
Will log specifics tomorrow. Forgot about this tonight, so did it right before I went off to bed. Yawn!

My legs are pretty dang tired. Friday's track jubilee + yesterday's slow slog into the wind + dance-a-thon have all conspired to make my body achy and sore. I'm trying to put off today's run for as long as practicable in order to maximize my recovery time. I've been icing, taking ice baths, and drinking my recovery drinks... so I should bounce back relatively shortly here...

  • Health data: Hours slept: 8.5
Bike
  • 3h 41m 09s
  • 55.89 miles
  • 15.16 Mi/hr

Windy! Windy! Windy!

Like pushing hard and going 12 MPH against the wind while headed west. Once I turned around, I was going 22 in zone 1, with practically no effort extended. I let the wind blow me home.

Not my greatest bike ride. I had a motivational problem in the morning, so it was rough getting started, and my seat felt uncomfortable the whole way.

This whole thing gets a great big "Meh".
--------------
I have a Garmin file, but I mistakenly recorded this as a multisport workout, and I can't upload it here. Poop.

Sport
  • Dancing
  • 1h 00m

The Electric slide! Slow dancing! Fast dancing! Medium dancing! The cabbage patch, the white man's overbite and even a little break dancing. Sure. Why not?

I've forgotten how to balance triathlon training and any sort of social life. We had a wedding to go to... so I needed to get my workout in EARLY.

Forgot my camera... so no cute wedding photos. You are all going to have to mentally visualize dumpster cutting a rug. Heh. 

Run
  • 1h 12m 16s
  • 6.01 miles
  • 12m 01s /Mi

Track workout.

15' z1
5 x 400 @ 2:02
1)1:50:90 A159
2)1:59:89 A163
3)1:59:88 A163
4)1:58:96 A164
5)2:03:49 A162 getting tired.
3' easy run (uhm... v slow jog)
RECOVER COMPLETELY
4 x 400 @ 2:08
1)2:10:83 A154 pacing mistake... slowed too much.
2)2:05:40 A156
3)2:08:38 A157
4)2:05:54 A156
3' walk
10' cool down

I hit every interval except one. two. I am able to hit the short intervals. 200, 400, 800, 1000... I have a harder time with mile repeats.

This was a VERY tough workout... but a great confidence booster. I didn't think I'd realistically be able to hit those intervals repeatedly.

OK, this is cute... we didn't make a move all week without a visor. My brain felt like it was being squeezed from my skull by Monday morning.

And look at Dumpster's handsome profile. Kiss

Here is a video from the start, courtesy of Drewb8.

Swim
  • 54m 51s
  • 2800.00 yards
  • 01m 58s /100 yards

And so I swam...

250 easy free
50 breast
100 back
200 closed fist and pullbuoy
50 OK + 50 Pinky + 50 Index 150 (50 one arm stroke + 50 2 strokes RA/ 2 strokes LA + 50 catchup)
100 back
4 X 400 light pace free, finish on 7:00, go on 7:10

1) 6:41
2) 6:42
3) 6:51 swim cap issue... this would have been faster
4) 6:44

( I apparently am incapable of going slower than 6:51. I tried. I really did. )

200 backstroke
---------
2800

6:53 AM: Back to the land of the employed. I don't wanna gooooooooooooooooo! And a smallish 2800 swimmy tonight on the docket. Will try to do this outside, but I think it's supposed to storm. We'll see. Checked the sked and tomorrow I have a hideous track workout. Hooray! Can't wait! Wink
1:00 PM: Yeowza! Meetings all day!! Nothing is going to get done with the actual work, you know?

Because I know you all can't live without it... here's the photo flipper photo for today:

The date was January 18, 1992 and I was wearing a ribbed fitted J. Crew sweater. It was quite risque for the time, as it was very form fitting. Wouldn't turn a single head these days, but back in the early 1990's... it was fashion forward. Laughing

  • Health data: Hours slept: 8.5
Run
  • 1h 02m 08s
  • 5.31 miles
  • 11m 42s /Mi

That was miserable. Am going to chalk it up to being out of sync lately and on vacation. Also it was REALLY HOT outside.

15' Z1 11:26 pace AHR 139 (Yay!)
3 x 1 mile @ 9:20 + 2' easy
1) 9:35 AHR 160
2) 10:50 AHR 158
3) 11:21 AHR 159
I almost made the first one... but after that I was TOASTED.
10' Z1 13:02 AHR 150

Strength
  • 20m

Core Work

3 x 25 fitness ball situps
3 x 15 vertical leg situps w/weights
3 x 15 hip lifts off edge of steps
3 x 20 balance plate around the world

Phew. My legs are tired. Still. From Sunday, I think. (!!!)

Back to semi-reality.

At least I don't have to go to work today. That sort of reality doesn't start again til tomorrow. Today, I have a 1 hour run on the sked featuring 3 x 1 mile repeats @ a 9:20 pace. Hmmmmmm. I suspect I will not be looking at the Garmin, and perhaps running this on the track. I also have some core work.

Appearing on the miscellaneous list of things to do...

  • Upload photos and create a giant photo album from CdA
  • Buy printer cartridge so I can print out a photo or two for the photo flipper...(update! update!)
  • Buy some non rotten produce...and some general foodstuffs. All my fruit is mushy and gross after a week, and the only other things to eat around here are cottage cheese and Kashi cereal... (sans milk, of course)
  • Sleep in!
  • Laundry! Unpack!
  • Nap? This did not occur.

In other news: I'm proud of Chris and his IM CdA accomplishment this weekend. I've known him for so long thru this site (long before we ever started dating....) and it's been such a cool thing to see him really "blossom" as an athlete. I realize this is cheesy, but it's been great to watch. So a special sorta belated CONGRATULATIONS to my dumpster... and to all the BT people that raced CdA this past Sunday. Awesome. Just Awesome.

Some photos from the week... (more to come):

The gang: Q, me, Ovetta, Cathy, Drew, Jess, Chris and Shannon with Luis in front.

Goofing around on the deck.

That hat was MADE for Shannon. Adorable!

The faux-hawk. Nice.

Girls will be girls!

This one is my favorite, I think.

3:29 PM: I'm horrified to admit I've spent the bulk of my day today uploading photos into a BT CdA album. There has GOT to be a better way for us to do this. Ron? Marma? Any help? PLEASE peruse the fruits of my labor here . Now I'm finally going to drag my ass to the track. Back in about an hour.

Whizzzzz's Training Log


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