• 1h 04m 40s
  • 10.03 kms
  • 06m 27s /KM

I got off my sorry keester and built up the gumption to go for an outdoor run in the morning.
Beautiful morning, -4 (-10 wc), light dusting of snow (slippery).
I went further than I expected. No hydration, no food, I was fading a little near the end. But feeling good. Kept in Z3, for the most part.
A little slow, both because of the icy/slippiness but also because I just wanted to have a leisurely little run smiling at the old familiar doggies and their walkers that I've missed in the almost 4 weeks since I was last out running in the morning.

Calves as stiff like frozen borscht because of the poor footing (you tend to clench your toes when you run on ice fyi)

Two stops (walk breaks) at turnaround and at return home bridge.
best pace was 6:17 for 26 minutes
973 cals

  Need I say more?


  • Health data: Sick: 2 Hours slept: 6
  • 45m
  • 20.00 kms
  • -----

Perfect makes practice.
I decided to try the Yellow Lake (IMC) hills again on the Real Rides DVD. I actually enjoyed it a bit yesterday. Good combination of cadence, power and overgearing with limited recovery.

Worked and pushed a little harder this morning.

  • 45m
  • 1650.00 meters
  • -----

Two down. One to go.
Had to show up early and leave early because you know who planned a 1 pm meeting. The nerve!
Did 1000 continuous...don't ask why, I was alone and then the 650 as
200 + 25 breast
175 + 25 breast
Gotta go to my meeting.

No triple tonight. Spent some quality time with first wife...Make Hey when the Fonz is away.


Sometimes in this quiet dark.
If you strain to look -
And only when you dull out the sounds of progress,
You can see the crack in your own reality.
The tiny crevice through which light and reason and logic gets through.
That fissure only gets bigger with age, with maturity, with responsibility.
And soon there is but a shadow left of your own reality -
Replaced with the popular and acceptable mainstream realities that are so common and have no dimension or volume or depth.

I see this crack every morning.
And I rise against the tide of impenetrable dark
To salvage my own fading reality
With a spatula and some spackle.

  • Health data: Hours slept: 7
  • 45m
  • 20.00 kms
  • -----

Real Rides up to top of Yellow Lake - IMC course.
Tough climb!

Hello crackness , my old friend,
I've come to play in you again,
Because the training's softly creeping,
Takes over life when I should be sleeping,
And the Brick that was entered in my log
Still remains
Another round of crackness.

On soundless streets I ran alone
Narrow streets of wind and snow,
neath the halo of a street lamp,
I upped my pace in the cold and damp
When my quads were stabbed by the flush of
Another cramp
It was the damp

And kept me up, in crackness.

  • Health data: Sick: 2 Hours slept: 6
  • 40m
  • 1400.00 meters
  • -----

Slowly getting back into the routine.
Felt tired today, but my technique was good and my strength increased with every lap.
This is going to be a great year.

Well then.

I have survived forty-two circumnavigations of Helios.

I'm weary from my travels, alone - despite my constant companions.

I'm no less certain that this journey has had any merit, nor if I'm supposed to learn from it or forget something.

Still, I seek the Way.

I think I have found some of it here amongst my and some invisible ,virtual friends.

And they say 42 is the answer to the meaning of life, the universe and everything. That may be the case, but the question is proving elusive...I hoping it has something to do with tri, or three-way or something like that.

  • Health data: Sleep: 2 Soreness: 2 Hours slept: 7
  • 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

windnsnow's Training Log

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