Waited until about 9 pm to go out, mostly because of the heat and to let my dinner digest. Went around the neighborhood and some on the canal path.
I have lost some confidence that I'm following the BT running plans correctly. At this point it probably doesn't matter much, though. This workout had me confused. First of all, I did the warm-up incorrectly. I did a 10' w/u, THEN 7' in Z2 before the 30" accelerations (in the whole scheme of things, not a big deal). I know I didn't vary my speed much during the accelerations. I suppose I could have counted foot strikes(?) Then, I'm not sure I "get" what accelerations are as opposed to intervals.
Then, the intervals don't seem that difficult, like I would think they should be. The 3rd interval is usually tough, but the 1st and 2nd are fairly easy. Who knows. I'll keep putting my trust in it I guess, and see if it is good enough to do well in 12 days!
aaaaaa!!!
(Raise LT
Race Specific
50
10 minute warm-up, start out slowly and build to Zone 2. After 7 minutes, 4x30" accelerations building each repeat faster. Take at least 1:00 between each to recover and prepare yourself for the next acceleration.

Main set: 3 x 5 minutes at LT, #1 should have you ending your 5 minutes at just about mid-Zone 3. #2 should see you finishing right at Zone 4a. #3 should have you finishing right at Z5. Between repeats you will get a rest interval of 3 minutes. The 3 minutes should be easy enough to allow your heart rate to come back down to Zone 2.
After your 3rd repeat you will run a 10 minute cool down.)

I figured since I whined so much about my poor running performance(s) yesterday, I better not skip today's run!! So, I went out after the kids were in bed. I didn't feel too bad this time around, and I wasn't running under the greatest conditions since I had a pretty big dinner only a couple of hours prior to the run. I still get some left ankle twinges and stiffness, but never too bad.

(Run Base
Endurance
45
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2.)

After my wonderful afternoon nap (I wish Rob took the day off every day...), I took off on my bike. We went strawberry picking at Chase Farms this morning and it got me in the mood to ride out in that direction, so that's what I did! Biking seems so much easier for me than it did even a month ago. I can maintain a good pace on a flat stretch and come up on a hill without losing too, too much speed. My gear changing can be tricky since it's very sensitive to how I move the levers, but I think I'm getting better at knowing the how much or how little to move them to get them where I need them. I found a really nice loop today. This whole biking thing is getting more and more enjoyable for me. Huh, go figure! :)

Went pretty much straight from the bike to the run, with only maybe a minute or so for a couple of long drinks and to get the helmet and gloves off. I definitely notice I'm better coming off of the bike and going into the run, but I've become a bit frustrated with my overall run performances. It just seems to me like I haven't gotten a whole lot stronger or faster. The runs seem very laborious, which I guess means I'm pushing it, which is good, but when I look at the GPS and my "pushing it" is only a 7:53 pace on a flat stretch, I get a little miffed. I looked at the GPS readout on the computer to see how my pace changes on a hill. Depending on the steepness of the hill, my pace can plummet anywhere between a 10/min pace to a 8:15 pace. Up the long main street hill I averaged an 8.47 pace, and up the long, more gradual hill on Church street I averaged an 8:02 min pace. These don't look terrible really, but I can't help but feel frustrated while I'm running. A continuing issue for me is hydration and nutrition. I really need to invest in a hydration belt. I couldn't find any gels or other energy drink mix (I scolded Rob for hiding the stuff on me!) So I hit a point on the run where I was really wishing there was a water stop waiting for me !

Also, I had the worst need for a potty stop at about 1.8 miles into it. I couldn't run at all. I "scooted" to the perinton park potties as fast as I possibly could (which seemed like an eternity!!) It was really terrible. Then, when I finally got there, the women's bathroom was LOCKED!! AAAHHHHH!! Without hesitation I went straight for the men's room and barged on in. I had no qualms about the possibility of barging in on a man taking care of his business! Thankfully there was no one in there! Whew! Certain disaster averted - this time...

I DID NOT want to get up this morning. My husband has turned into a drill sergeant!! The alarm went off and I think at least 3 separate times he pushed me and pestered me to get up! I almost slugged him. At 6:30 I finally managed to get up and was out the door at 6:45. I know it doesn't sound too early, but it sucked nevertheless.

I finished the workout, and did it pretty much as it says. BTW - Rob did fix my gear shifting problems on the bike so I haven't had them slipping on me, which is wonderful, so I forgive him...

(Big Gear
Power
35
WU: 5'
MS:
4x30" sprint - with 1' recovery
4x1' sprints - standing 2' recovery
4x30" sprint again with 1' recovery
CD: 5')

Adv/Int workout. Had a lane all by myself, which was fantastic for me tonight. I wasn't in the mood to socialize at all. After dealing with kids today, I needed complete silence for awhile! I was so, so, so tired today. No more early morning workouts for awhile. I needed to leave the house, though, so I went swimming. I ended up having more energy for it than I thought I would.

W/U 400 choice (I did 200s, 100k, 100s)
8x75 on 2:05 (50 drill, 25 swim)
Main Set:
2x50 drill on 1:15
1x100 stroke on 2:25
1x200 build on 4:00 (I forgot it was 200, accidentally did 2 100's)
1x300 pull on 6:00
1x400 free, really push it, on 7:35 (did in 7:10?)
1x300 pull (I bagged this set)
1x200 build
1x100 stroke
2x50 drill
Kick: 4x100 (odds free, evens breast and fly kick)
W/D 100

On the first 300 pull set my left shoulder really began to bother me. I got worried that it was a serious issue because it really was starting to hurt. I kept going so I could pay attention to it and try to identify where it was located. I talked with Martie about it and came to the conclusion that it's a muscle, and nothing more. It went away for the most part after I stopped using the paddles. I did feel it every now and then if I crossed my left arm over mid-line, so I tried to concentrate on not doing that. I skipped the 2nd 300 pull set. I really think I need to make an effort to build my upper body strength.