Feeling better today. Got in bed by 9, asleep by 9:30. A decent night's sleep, even though Bryn seems to have regressed and has been getting back in bed with us in the middle of the night. I thought we had the problem solved, but she's a persistent little person.

I'll pick up my packet today for tomorrow's du. So far I'm not nervous about it. I've told myself that it's just a training session. No pushing myself to nausea! My goal will be to relax and focus on me, not the others (who will be passing me left and right on the bike, but I don't care....) I don't want to push it too hard on the runs. Especially the first 2. I think I'll wear the GPS so I can see what my run pace is. I don't want to go over an 8 min run (preferably an 8:30) for the first 2 miler. The second run, a 1 mile, I'll take it easy too because this year I have to GET BACK ON THE BIKE!! Last year I just did the sprint and was done after the 1 miler.

I don't have any particular strategy on the bike - just to survive. I'll probably push myself as much as possible on both bike parts and only really push myself to run on the last 2 mile. I remember really struggling during last year's 2nd run, so it will be interesting to see if I've improved at all. I hope to have something left in the gas tank for the last 2 mile so I can pick up the pace to the finish line!

Another goal of mine is to work on my nutrition during the race, but I don't have a strategy for that yet. That's an area where I really don't know enough about it yet. It seems many people eat gels, but seriously, every time I try one I think I'm going to vomit, so that's not an option. I might have an extra water bottle at transition with some sort of powerade mix in it and down some of that before I leave. We'll see. It should be interesting to say the least! Laughing

MY GOAL TIME: 1:57:22 (1 sec faster than Ridgelake's time last year!!) Tongue out

11:45: Picked up the du race packet! Fleet Feet does a fantastic job with these things! You should see the shirt AND hat AND water bottle in the bag! I paid $35 reg. fee but I'm sure the Asics shirt would retail for at least that much. I don't usually wear hats, but I'll consider wearing this one. It's a nice mesh runner's one. They are both orange too, which I like. I just wish I'd asked for a large shirt instead of the medium...

Tried to reg for the Lilac 5K too, but they (Medved) don't take debit/credit cards for it, and I never have cash. Guess I'll be back there later today!

My plan has Thursdays built into it as off days and I think I'm going to follow that today. 


  • 1h 05m
  • 15.56 miles
  • 14.36 Mi/hr

Put bike on trainer, because I wanted more control over the hill intervals, and was too lazy to put the bike on the car and drive to Mendon Ponds, which is probably where I would have needed to go. Had the bike in the hardest gear and the trainer on resistance #1 for the "hills." Did an extra "hill" (9th) for the heck of it. Rested 2' in between each one.

(Bike Hill Repeats
WU: 15'
MS: 8x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
CD: 15')

  • 24m
  • 2.52 miles
  • 09m 31s /Mi

After a t-shirt change (I was dripping with sweat after the bike), potty stop, and phone message listen, I went out for the run. It was chillier than I realized so I came back after a couple of min and got a jacket. My left calf muscle seemed tight so I stretched it a bit then went back out.

(Run Base
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than mid-Z2.)

  • 1h 25m
  • 3499.56 yards
  • -----

Adv/Int workout
W/U 400 choice (I did 100s, 200p, 100k)
4x50 drill
4 x 100
4x50 desc 1-4
4x50 drill
4x50 stroke
4x50 fast
Kick: 3x150 (50 free, 50 breast, 50 fly)
W/D 200

I didn't feel too peppy at the beginning. I should never look ahead at the workout. Tonight it looked so daunting!
I survived, but did skip 150 of the kick at the end.
It was one of those workouts where you're just glad it's out of the way.

Tongue out

I need an avatar.  It might be time to go shopping for one....  This should be fun! 

  • 40m
  • 4.81 miles
  • 08m 19s /Mi

(Run: Speed
WU: 10' includes 4x20" strides.
MS: Then 20' tempo run at LT or 5k could be substituted.
CD: 10')

This was a tough one. I averaged about a 7:35 pace for the 20 min tempo run. Mostly on the canal path and through the village. Glad it's out of the way.

  • 15m

Core work mostly with the fitness ball.

  • Stretching
  • 10m


Check out this link. I was caught on tape one day at the rec ctr!

  • 1h 01m
  • 15.17 miles
  • 14.92 Mi/hr

(Bike Base
Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2)
For the most part I followed the plan. It's hard for me to find an all flat course, plus it's really hard for me to not be consumed with what my MPH is when I'm riding. I need to get rid of the bike computer for awhile I think so I can take it easy when I'm supposed to.




I agreed to run the Lilac 5K next Sunday with my MIL's sister (Rob's aunt, of course). It's her very first running race and she's nearing 60 years old, so I think it's really cool and exciting!! Her running partners kind of backed out on her (they decided to run the 10K instead), so I said I'd go along with her and make sure she's not last (her big fear!) She will be far from last, though. She thinks she can run a 10 min. pace, so I keep trying to convince her that's great, but she's still nervous (of course we can all relate to that, I think...) We drove the course last night to see what it's like. She's one of the most neurotic people I know, so it should be interesting at least, but it will mostly be fun! She kept writing down at every 1/2 mile mark a marker (i.e. fire hydrant in front of yellow house). I'm not really sure how that helps her, but I told her I'd wear my GPS so I could tell her what mile we're at, etc. This will be the first 5K I think I'll actually be excited to run in!! No pressure!

This is, of course, assuming I can still walk after the previous day's du! HA! Wink

  • Orienteering
  • 2h 00m

This Mama is tired! I don't know if I should officially log it, seeing as I only really walked most of the course, but I orienteered (walked) for 2 hours. There were 10 of us in the group! Me and the kids, Rob's parents, an aunt, and 2 cousins with their 9-month old twin boys. We were a sight. I just walked and let the others point the way. It could count as strength training since I often had Bryn on my shoulders!? Maybe?

Well, anyway, I'm officially pooped. The meet was in Letchworth State Park, about 1 1/2 hour drive. Rob was meet director. On the way home, I had to pull off to close my eyes for 5 or 10 minutes. It was not good. And the kids fought and whined the whole way home. Not only was I tired, I was grumpy. I think I've earned my "day off" tomorrow.


Beautiful day to be out, though! That park is really something.

Kam29's Training Log

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