• 1h 25m
  • 3608.92 yards
  • -----

Adv/Int workout:
W/U: 400 choice (I did 300s, 100k)
8x75 on 1:25 (25 kick, 50 swim)
Pull: 3x200 on 4:00
Main Set:
8x50 on 1:05
8x100 every 4 FAST, others long and strong
Rest :30
8x50 stroke (bagged the last 2x50 strokes and did 2x50 kick)
W/D 100

I felt really good tonight! My strokes felt good and strong and I could keep it consistent. It was one of those rare workouts where everything felt like it was clicking.
My shoulder started to bother me again during the pulls, so I only used the paddles for the first 200.

  • 55m
  • 5.84 miles
  • 09m 25s /Mi

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!
(Raise LT
Race Specific
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.)



Man, o, man I wish I could have taken part in all of the fun had around Canandaigua Lake this morning!  Since I had the kids all to myself today while Rob's at a 5 hour orienteering event that's a 2 1/2 hour drive away, I decided to take the kids to Kershaw Park and at least go swimming in the lake!  We didn't arrive until 11:30, so by that time I think the biking fun was way over with.   I was in the mood to hang out at a beach and play in the sand.  The lake water was 70 degrees, still cold for me to want to freely swim around.  Tyler didn't seem to mind, but Bryn eventually got too cold to want to swim.  We made lots of sand creations in the 3 hours we were there, though! It was a lot of fun.  I definitely have plans to go to the beach a few more times this summer!

An off day today basically because I got too lazy to get in anything before life got in the way.

Bryn had her dance recital this morning!  So cute!!  She did it!! - got out on the stage with the lights blaring down on her and all of the people in the audience watching.  It was great! 

I was nervous!  It was my very first dance recital too, and on top of it, I had volunteered to be the "dance mother" (ha!)!  I had to gather the girls in Bryn's class and take them back stage and make sure they were ready.  I totally enjoyed the little kids' dances, and a few of the older girls dances, but some of them made me question why I was spending my entire morning inside on a beautiful day.  I really began to wonder if this is going to be my lot in life - spending entire days at dance recitals for Bryn.  She truly enjoys this stuff and she's a dancin' fool.  She was dancing her little heart out in the aisle for every single dance we watched.  Also makes me wonder if she was switched at birth....   Wink

Needless to say, we both came home and crashed for a couple of hours.  

Now off to celebrate Father's Day and Great-Grandpa's 89th (?) Birthday!!  Nobody seems to actually know exactly how old he really is!  Not even him!  Laughing

  • 45m 32s
  • 4.66 miles
  • 09m 46s /Mi

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

It looks as if my summer will be consumed with kitchen remodeling like I had planned. That's kind of why I've left July and August basically "race-free." I went today and signed the papers and gave them a deposit. So long money... Their official start date should be July 30th, but we'll start ripping out the kitchen around July 22nd. I can hardly wait to take a sledge hammer to those cabinets and countertops!! bwwwaaaaaaaaa!!! Laughing

  • 1h 12m
  • 18.68 miles
  • 15.57 Mi/hr

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! :)

  • 45m
  • 5.15 miles
  • 08m 08s /Mi

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 can't quit decide if I should take today off or Friday. I only have an easy 45 min run to do today. But, Rob's taking tomorrow off, so I'll be able to get my long brick w/o in tomorrow instead of Friday (that's not the reason he's taking off, though!) Decisions decisions.... I feel like taking today off, though.


Kam29's Training Log

 June 2007 
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