The following equipment is nearing replacement:
Silver Spring,MD 
  • 45m
  • 12.65 miles
  • 16.87 Mi/hr

Ride at an easy to moderate effort on the road, on a stationary bike or on an indoor trainer. Pedal with a slightly higher cadence than you are used to.

Well, I got garbage sleep last night.  Just could not asleep.  Tossed and turned for at least an hour and then every time I rolled over onto my ribs, it woke me up.  *sigh*  Both injuries are getting better though.

Ugh, I H A T E the drainer at the gym.  So boring.  I've got a 2 hour ride on the damn thing on Sunday.  NOT looking forward to that.


  • Health data: Sleep: 1 Stress: 3 Soreness: 3 Fatigue: 2 Sick: 3 Hours slept: 8
  • 30m 28s
  • 3.00 miles
  • 10m 10s /Mi

Keep easy to moderately hard (heart rate in zones 1-3) on a rolling course. Nice form. Allow heart rate to gradually rise to zone 3 as effort rises on hills, but don't force it up.

Ran at lunch time.  Nice and easy, keeping it in high zone 1 - low zone 2.  When doing this Base-Build stuff, I have to constantly remind myself to "keep it low and slow".  I think that might have been on thing I did wrong last year and I would like to correct this year.  It isn't so much about doing PR's on workouts but getting out of the workout what I am supposed to get out of it.  So it is more about the time than the distance.  And I have to constantly remind myself of that.  Otherwise, I kick up the pace and before I know it I'm trying to do things at race pace.  NOT GOOD.

Anyway, Beth was on TV today.  So cool.  On WGN.  I'm married to a celebrity!!!!  HA.  Anyway, she did such a good job.  I'm really proud of her.  She will be totally critical of it, but she really did such a good job.  I bet she will be exhausted today, though.  She had to be at work at 6!  meaning she had to leave home at around 5.  Making me a bit tired too since I got up with the alarm.  But it was worth it.

  • Health data: Sleep: 2 Stress: 4 Soreness: 3 Fatigue: 3 Sick: 3 Hours slept: 7.5
  • 27m 11s
  • 914.40 meters
  • 02m 58s /100 meters

WU = 100 swim, 100 kick, 100 swim
Swim the following resting for 30 seconds after each one--200, 150, 100, 50, 50, 50

CD=100 slow swim

Swim was good tonight. But the ribs are still a little sore. They really got sore AFTER the swim, but it is getting better as I sit here watching the Democratic Debate. Some interesting things that they are talking about. I don't agree with EVERYTHING they say, but still, some interesting things.

Ok, so I saw the new name sponsor for the Fire. Best Buy. And BOY is that jersey U G L Y. Man, it's ugly. There is a photo of Blanco wearing it and the look on his face says it all. Something along the lines of "Yep, this is the best they could do boys". But at least it is a brick and mortar company. Better than the snake oil company on that LA team that will go nameless. ;)

Adding this on Wednesday: Forgot to add something about the swim.  Of course, since I'm doing these nice and slow, I'm really focusing on form and breathing.  Keeping the body long, stretching the arm for the stroke, stroking all the way through and not getting sloppy under the body, etc.  So last night, after the main workout (kept the pace at around 1:55/100) I did a 100 cool down.  Though to myself, ok, just keep it nice and slow and easy.  Every stroke to be perfect, no matter how slow.  Kick slow and steady.  Bi-lateral breathing.  Good flip turns.  All of it.  Well, I was absolutely amazed when I did that 100 in exactly 2:00.  2:00!!!!!!!  And I wasn't breathing hard, really didn't TRY that hard.  It was awesome.  It really lends itself to my race mantra of "Slow is smooth, smooth is fast".  All I need to do now is increase the power of the stroke and my turnover and things should really start to click into place.

  • Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 3 Sick: 4 Hours slept: 8
  • Yoga
  • 1h 00m
Went to Yoga tonight.  I'm hoping some of the stretching will help the soreness from the accident.  I'm hoping that this week will see the pain start to subside because frankly, I'm sick of it.  The rib thing I can live with, but this pain in the butt (literally) is a pain in the butt.  Every time I sit down, I'm reminded of it.  IF it doesn't get better within the next week, I might have to consider getting it checked out.  I hate having to do that, but with the month getting closer to an end, my new workout is around the corner and I don't want anything getting in the way.

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 3 Hours slept: 9
I was so sore this morning, when I woke up, that I decided to not workout.  Maybe taking today off will help heal the ribs and tailbone.  This is starting to really get on my nerves.

  • Health data: Sleep: 2 Stress: 4 Soreness: 2 Fatigue: 3 Sick: 4 Hours slept: 8
  • 1h 02m 55s
  • 5.83 miles
  • 10m 47s /Mi

Run at a moderate to easy effort for 9 minutes. Then walk for 1 minute. Repeat this for the entire workout.

Crappy workout.  So slow.  And painful.  Tailbone is still really sore.  It would get numb while I ran, but when I would do the one minute walk, it would get painful again.  Hopefully it will heal soon.

Liverpool is really driving me crazy.  A draw with Middlesborough?!?!  I have no idea what is wrong with this team.  They are too good to be playing this poorly.  I'm not convinced that it is Rafa.  Only time will tell.

Taking the bike into the LBS to check it up from the accident last weekend and just a general tune up.  I think it should be fine but it doesn't hurt to give it a once over. 

  • Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 3 Sick: 3 Hours slept: 9 Overall Workout: 2
  • 22m 16s
  • 822.96 meters
  • 02m 42s /100 meters

WU: 100 swim, 100 kick, 100 swim.
Swim the following resting for 30 seconds after each one--200, 150, 100, 50, 50, 50. This is 600 yards/meters.

Slept for crap last night.  kept waking up.  I think it might be the ribs because they are awefully tender today. 

Good swim, though. Nothing too long, just enough to keep working on form and bilateral breathing.  I'm finding that if my form is right, I can shave off quite a bit of time and not be too out of breath.  This is a good thing.

  • Health data: Sleep: 2 Stress: 4 Soreness: 3 Fatigue: 3 Sick: 3 Hours slept: 8 Overall Workout: 4

crowny2's Training Log

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