• 2h 51m
  • 21.20 kms
  • -----

Okay, breaking new boundaries here!
Bloody Indoor half marathon!

1hr 30 tempo run indoors. Ran 6X15 minutes, with one lap (walk break/water) between each one. Walked two laps between one set...bad idea! Trouble starting again.
Ran through peaks and valleys.
Second to last one I didn't think I would make it, but thought of Gordo and finished strong. Last one, the body just shut down and I lost the Ironman, but I finished only about one minute behind. My legs just completely stiffened up.
For the duration, we followed each other, he would lead one lap, then I would. He is naturally faster, so he would speed me up and then I would get him back to a human speed. Sadly, I slowed down a little too much on the last set and lost contact with him. But it wasn't a question of not finishing...just of how fast.
Started with 160+ heart rate that just wouldn't go down until the 3rd set settled in around 155bpm.

I was on the border of anaerobic for the duration.
No lung pain! :)

At one point this terrible sewer filled the place. Then the alarm went off - probably Radon gas alarm. Nobody did anything, just kept doing what they were doing...hmmm. Alarm worked well.

Great work. I can't move my legs.
Abs are really sore. Realized that the last two sets were completely reliant on core strength, the rest of my muscles were toast. My core work paid off -thanks Brendan. My abs were cramping afterwards. Not stomach cramps - abs. Very unusual feeling.

Time includes warmup/machs and cooldown run.

(fast) running time

5:44 pace
71 laps
Average lap 1:17
Slowest lap 1:30 (last set)
Fastest lap 1:07(bloody John!)

One bottle of glycocarb.

  • Stretching
  • 20m

ow ow ow ow!

The pain I feel all over! That's a good thing, right?

  • Health data: Hours slept: 8
  • 1h 17m
  • 31.00 kms
  • -----

I guess I had just a little bit of glycogen in my muscles.

Coached session with LBS owner Freddie.

Did a progressive warm-up keeping cadence at 90 as gears got progressively harder.
Then did some heavy gear low cadence (55) drills then some all out intervals. I maxed out at 161. I think that's the top end of my cycling HR. Went anaerobic once or twice - point of the set, but every time I came back (multiple, but shorter sets) I was stronger and push bigger gears. Had to keep it above 115-120 cadence. By the end of it I was up to about 117 in large ring/14!
Again my lungs (my right lung, specifically) was burning - but not as much as yesterday. I was hacking a little too.

Great set. Crap, I feel pretty strong. Thea (A Boston marathon runner - since I've been dropping names lately) said that I looked really strong...I take that as a great compliment.

Good times. Skipped coffee - Ironman had family-time and curling to watch.

From this angle, Crack of Stupid looks pretty damn good to me!


Oh and for the record. I'm glad Nick is back from hanging out with sleeping beauty because he so rightly corrected me in that I had transposed the numbers of the age of the Kona Champ. He is 67, not 76. He can still usually kick my ass in everything tri-related. I think I can say the Peter Piper Picked a Peck of Pickled Peppers thing a little faster than him though.

  • Health data: Sick: 2 Hours slept: 6
  • 1h 30m

My first tentative foray back into health.
Started with a bleeping bleepy beep test. In the Ironman's words, just so you don't think I'm boasting "Terry kicked the Kona Champ's ass; too funny, I could see him smirk."

I give full credit to the fact that the Kona Champ is 67 years old and that I've got pretty fancy footwork. But thanks John. It is nice to be back.

Back to reality, my lungs were burning - not a good feeling, but I kept going. Pretty good overall workout, mostly cardio with some core thrown in. I was strong. Just my lungs were not there.

I got the most incredible endorphine rush afterwards. I think I drove to work with the silliest grin I've ever had. Other drivers were staring at me at stop lights.

It is SO good to be back.
Still. I don't think I'm going to do the Swim at lunch...I don't want to push it, yet.

The Ironman abandoned me after the workout so I coffeed with yet another Ironman (they are everywhere around here) I picked her brain about nutrition. I'm sponging everything I can.

Okay, so I'm dreaming that I'm sewing a monogram onto a horse blanket in time for a crucial equestrian competition that I am late for.

And I've just had a tiff with tiffany who is the lead girl. And she is not happy that I've coloured my hair and my jodhpurs look so good and slimming.

Okay, I have to get off these drugs and back into training.

Here I go Weeeeeeeeee! (maybe there is more of Tigggger, than Pooh in me.

  • Health data: Sick: 3 Hours slept: 8

Like a well oiled machine, my body woke up at 5 a.m. ready to go.

I forced it go back to sleep. I think I'll take one more day carefully.

But like a well-oiled machine, I'd better have a shower...I'm kind of greasy. 

  • Health data: Sick: 3 Hours slept: 12

4 p.m update.

I have had 2 naps of 3 hours each.

I have had more homemade chicken soup (I make a killer Greek chicken soup) than I've had in a year.

I have not trained since Saturday.

I have a craving for fast food and NASCAR.

When will this ever change???



I'm still sick, but not as much. I'm grumpy.

I'm staying home today because it is cold out and I just don't feel like doing anything.


  • Health data: Sleep: 3 Sick: 4 Hours slept: 10

Still not right. Sinus pain and dizziness. Got up to ride and just went back to sleep.



Had some chicken soup and a two hour nap.Smile

  • Health data: Sleep: 2 Soreness: 2 Fatigue: 2 Sick: 4 Hours slept: 9

Uggg. Still sick. My sinuses feel like they have steel wool in them. High Pressure steel wool. The more I sleep, the less refreshed I feel. Oh, and it is -31c out, just to make a nice leisurly walk out that much more enticing.

Man cold, I'll give you man cold!

  • Health data: Sleep: 2 Soreness: 3 Fatigue: 3 Sick: 4 Hours slept: 10

windnsnow's Training Log

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