No chest strap so no HR info

Short t-run. Just to see. It wasn't pretty.

and planks, roll-outs, etc.

2:40 - I wasn't able to swim today.  I may try to do it at my neighborhood pool in the morning.  I'm also trying to decide if I'm going to go tri bike or road bike for the ride this Sunday. 

Z1 soft surface run on the track at Piedmont Park.  My leg muscles were alright but I have a lot of little aches and pains in my hips and knees.  I have also been famished at the end of my workouts the last couple of days.  I hope that's a sign that I'm burning fat.

I cut my finger pretty bad last night on a broken beer bottle.  My wife had left one in the freezer and the top blew off.  I didn't realize that it was frozen to the tray and when I tried to pick it up it broke and one corner gashed my finger.  I tried to just use butterfly bandages and tape on it last night but I think it definitely needs stitches.  It didn't hurt all that much (until I cleaned it out with soap and water) but it sure did bleed alot.  My daughter thought it was cool.

Yup, no swim for me today.  I don't feel cold anymore though. 

It's 10:30 and I still feel chilled.  Maybe I can run down to teh gym at lunchtime and take another hot shower.  The disturbing thing is that I am usually too hot, not cold. 

I'm going to have to move today's swim to tomorrow because of a group event here at work.  The bad news is that the Masters team will be using the 50 meter pool tomorrow so I'll be stuck in the 25 yard inside pool. 

I had a painful session with Dr. Nik last night.  The Graston on my IT band and vastus medialis (just inside and above the knee) was painful but the real fun came when he worked on my psoas. 

A cool, wet Cruise Interval workout on the Silver Comet.  About 2 miles out from Mavell Rd. I almost bit it when an older couple riding a tandem decided to respond to my "on your left" yell by making a u-turn.  This would not have been a big problem except that the tandem took up the whole trail.  I dived right and fortunately there was about 2 feet of grass for me to ride on.  If i had been in my bars I would have been toast but I was just warming up and was not in aero.  Otherwise it was just a pretty miserable ride in light rain.  It was my first shot at cruise intervals so I'm not sure if I did them right.

If you are bored you can go over to the log of my co-worker, Justin, who I harangued into joining BT and getting into triathlons.  He did Emerald Pointe last year and is going to do Chattanooga.  His screen name is jcb759 and he is at the bottom of my friends list on the left.

I did my base run this morning using the old, and hilly, route through the Park and Morningside.  The foot doctor told me to avoid hills because they would aggrevate my heel.  He was right.  No more hills from now on.  I am pretty happy with my pace for a base run though.  I was hurting but almost a minute faster per mile than my previous run on this route.

I'm pretty tired and achy this morning.  Mostly in my legs but my upper body feels kind of tired too.

Endurance bike on SCT
Target HR: 131-159

I am desperately trying to avoid partaking in the monthly finance organization birthday cake.  The cake is always delicious and I have never been able to stop at one slice.  I am attempting to avoid attending the festivities altogether. 

Swim at Dynamo:
WU - 300 mixed  (6:41)
MS - 300 swim  (5:04)
        200 swim faster pace than 300  (3:24) - nope!
        100 swim faster pace than 200  (1:29) - yep!
CD - 300 easy swim  (6:12) 

It was a great morning to ride the SCT.  I started at 6:13 and I saw 8 runners and 3 bikers.  The weather was great and I felt good.  My knee was complaining a little by the end of the ride, especially when getting off the bike, but otherwise the ride went well.  Now I get to do a fun-looking swim at lunchtime.

Natalie's dress rehearsal for her dance recital is tonight.  I bought a new video camera on Saturday so I'm ready to go!

Easy ride with Anna

Steady run at RAP

My wife actually wanted to ride bikes today so I had to jump at the chance.  I'll do my Endurance bike tomorrow morning. 

Today's run was a little tougher than yesterday's and I was barely able to keep my HR in my SR range. My IT band bothered me and my heel hurt when going up hills. One time, on the short hill up from the lake by the parking lot, I got a sharp pain in my left knee that almost caused me to fall. It has been aching a bit for the past few days when I lie down so maybe it's related.

Now I get to do an endurance bike. I'm not sure if I'm going to do a Roswell ride or go to the SCT.

CALORIES:  2312

This week's plan:
M - Steady Run :45, Endurance bike 1:30
T - Swim ~1300
W - Base Run 1:00, Core or Yoga
Th - Swim 1100, Bike Cruise Intervals 1:00
F - Soft Surface Run :45, Core or Yoga
Sa - Off
Su - West GA 100 - 66 mile option + 15 min run