Run
  • 1h 20m
  • 8.41 miles
  • 09m 31s /Mi

Swim
  • 1h 05m
  • 2400.00 yards
  • 02m 43s /100 yards

Good swim today! Feeling better and able to breathe better for most of it. My head has cleared dramatically since yesterday.

Lots of kick drills, so slower average time.

Warm up


• 4 x 100yd Backstroke Swim (Kick every 4th 25yd), rest 0:20 / 100yd
Backstroke swim for 75yd then Back Kick with arms loosely by your side for 25yd.
Build up (repeat 6 times)


• 1 x 50yd Freestyle Kick with fins (25yd Easy, 25yd Effort), rest 0:15 / 50yd
Freestyle kicking with fins, alternating every 25yd between easy and fast kicks. Use the easy kicks for recovery.
• 1 x 50yd Freestyle Breathe and Kick with fins, rest 0:15 / 50yd
Freestyle drill to isolate the breathing action and practice control of the body and head position. One arm holding the back of the kickboard, the other arm loosely at your side. Keep your ear on your shoulder while kicking. Roll your body to breathe on the side not holding the kickboard.
Core


• 6 x 50yd Freestyle Swim, leave on 01:26 / 50yd
Freestyle swim, starting every 50yd set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
• 6 x 50yd Freestyle Swim, leave on 01:20 / 50yd
Freestyle swim, starting every 50yd set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
• 6 x 50yd Freestyle Swim, leave on 01:26 / 50yd
Freestyle swim, starting every 50yd set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
• 6 x 50yd Freestyle Swim, leave on 01:16 / 50yd
Freestyle swim, starting every 50yd set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
Warm down


• 4 x 25yd Backstroke Easy, rest 0:10 / 25yd
Backstroke swim at a slow, relaxed pace. Concentrate on long slow strokes.
• 4 x 25yd Freestyle Push & Glide, rest 0:10 / 25yd
Freestyle swim, pausing at the end of every stroke with arms out-stretched, one held out front, the other held loosely against the body.

Still hacking some, but much better than yesterday. Had to stop mid-swim and hack up a few lung lobes. Hope the other swimmers didn't mind. I fished most of it out of the water. Okay, that even grosses ME out and I teach high school boys, so it takes a LOT to gross me out. The important thing is, I got the new Barenaked Ladies CD, "Snacktime" which is all children's music and will be played all day to torture the children.

I managed to pull a muscle at my incision site today coughing. By the time school was out I was in so much pain that I not only SKIPPED my run, but I intentionally went to Urgent Care and said "Okay" when she said the wait would be three hours. (It was only one.) OMG I was almost in tears, okay was in tears, a few times today when I coughed or sneezed without sitting down first.

So now I have an inhaler, cough pills (?), vicodin, and antibiotics. Lord I hope it can stop my coughing long enough for that to heal. I don't have time to be in pain! I coach tomorrow!

  • Health data: Sick: 4

 

Explain to me how I've burned...let me check...9200+ calories this week in exercise and GAINED almost 2 pounds? My body reacts so strangely to high intensity workouts. Or maybe it doesn't.

 

I am officially SICK! Bad cough (at least it's productive...which is gross, but good), completely stuffed head, throat sore. WTH? I thought I was getting BETTER! I guess not. Maybe yesterday's brick was too much too soon.

 

Someone just asked me (via email) about taking a rest day every week. Um. Do as I say, not as I do. Today will be a rest day, though. Actually Thursday was too. The day after 22 miles there's no way I'm doing much. (Although if I'd had a way to bike home I would have.)

 

Friday is bike to work day and I'm going for it!

 

  • Health data: Sleep: 1 Fatigue: 1 Sick: 5
Bike
  • 4h 06m
  • 56.07 miles
  • 13.68 Mi/hr

Today was training with Team FAST (my tri training team) but I have bronchitis. So I asked my coach, Cheryl, about the route and explained I'm on day three of bronchitis so a hilly route might be too challenging for me. If I can keep my HR relatively low (140 or lower) I am fine, but if I start having to breathe heavily I cough so I wanted to go flat. She suggested it might make more sense to just do the trail as the course was challenging.

So I asked Lisa (my friend) if she wanted to ride any of it with me. It's always nice to have company, even though we don't talk too much on rides. She said she'd love to, so we planned to meet late enough that we could get some sleepin' in going on. No sense starting at 7:30 if we didn't have to! We met at Logboom Park in Kenmore and headed out toward Woodinville. It's actually a really beautiful trail, but I've biked and run it so many times that it's not very interesting. We biked out and back for 26 miles, and then Lisa peeled off so she could go throw a birthday bash for her son. (She really does birthdays great for her kids.)

I continued on trying not to look at my car beckoning to me from the parking lot. My goal was 56 miles, which is how long I'll have to ride in the half ironman. I'm telling you, my legs did NOT want to keep going after about mile 30. My knees were kind of cranky, probably due to the 22 mile run earlier in the week. I did fuel well; fig newtons, peanut butter filled pretzels, pumpkin flax bars (a recipe I made up), and a gu. I turned around a bit early and decided that if I still felt good, I'd just go past the car and do the whole 56. I knew, in my head, I wasn't fooling anyone. I never cut a workout short.

Hit the parking lot and kept going to finish up the full 56 miles. It took me a bit to rack the bike and change into my running gear, but I managed in about five minutes. Our car rack is tall so it's always hard for me to get my bike up there! Hit the trail and ran 3 miles.

It's interesting...I like to bike. I really do. But I love to run. I swear, I ran the trail I'd just come off, and I noticed 30 more things on my run than I had on my bike. I think that's a lot of what I enjoy about the run. I love seeing the flowers, the birds, the leaves on the trees, all the details that I miss on the bike.

Run
  • 29m
  • 3.03 miles
  • 09m 34s /Mi

  • Health data: Sick: 4
Run
  • 1h 37m 33s
  • 7.33 miles
  • 13m 19s /Mi

I was NOT feeling good on this run at all. I had to stop and walk three times, then Roy and I walked a mile when we got to dinner. My stomach was upset and I needed it to settle. Lungs are full of oatmeal.

Swim
  • 59m 38s
  • 2200.00 yards
  • 02m 43s /100 yards

Really was swimming slow today. I have lungs full of goo and had planned to get in, swim a bit and see how the breathing goes, then if it was too bad I'd stop. Fortunately a good cough and I was able to swim as long as I didn't go too hard.

• 4 x 100yd Any Stroke (even pace), rest 0:15 / 100yd
Swim your choice of stroke at a steady pace.
Build up (repeat 6 times)


• 1 x 50yd Freestyle Catch Up, rest 0:10 / 50yd
Freestyle drill where one arm catches up to the other between stokes. Both arms start stretched out. One arm completes full stoke (both arms return to a stretched out position) then the other arm completes a full stroke. Pull with one arm at a time and touch your hands between each alternating arm stroke.
• 1 x 50yd Streamline Kicking, rest 0:10 / 50yd
Freestyle kick with arms held out front in a streamlined position. Fingers overlap with one thumb lightly gripping the opposite hand. Lift your chin above the water to breath without turning your head.
Core


• 4 x 200yd Freestyle Swim, leave on 05:00 / 200yd
Freestyle swim, starting every 200yd set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
• 2 x 200yd Freestyle Swim, leave on 05:00 / 200yd
Freestyle swim, starting every 200yd set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.

  • Health data: Sick: 4

Damn! I have a nasty cold today. Don't know that I'll do anything, which is good since it should be a rest day. I have a long ride Saturday and did a long run yesterday.  Tonight is middle school open house, which makes me resentful. I am SO tired and so icky feeling I just want to go home and go to bed. But no, I have to talk to a bunch of 8th graders and their moms. It's a "good thing" I know, but right now I'm just feeling like CRAP!

 

 

 

 

  • Health data: Sick: 4
Run
  • 1h 24m
  • 8.23 miles
  • 10m 13s /Mi

teechur's Training Log


 May 2008 
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