Silver Spring,MD 
  • 30m
  • 2.50 miles
  • 12m /Mi

30 min at RPE 3. When finished with run, do 6 x 20 second strides.

  • 28m 37s
  • 1051.56 meters
  • 02m 43s /100 meters

Recovery swim
5 x 200 (50 Easy, 50 Build, 50 Easy, 50Hard)
150 easy

Actually cut the run a little short.  Only did up to 25 minutes run and then did the 6x20 strides in the remaining 5 minutes.  Rubbed a wicked blister on my right achilies tendon.  Hmmm... going to have to check how my yanks are laced up.  I think I know what is wrong. 

Well, I won't be on TAN much anymore.  Didn't get busted, but had an email from a friend in IT saying that they were upping the observation on who is hitting where and he saw that BT was one of the top sites on their "list".  Thanks to me.  Tee hee.  Anyway, folks, I'm going to have to take a hiatus from posting for a while.  If I do post it will either be early in the morning or later in the evening.  It won't stop me from working out or logging them though.  And I'll probably be around on the weekends when nobody else is around.  ;)

Talk to y'all soon.

  • 30m
  • 7.82 miles
  • 15.64 Mi/hr

30 minutes all in small chainring.
Wu: 10 spinning at RPE 3
main: 3x (3t,3r) 3t at RPE3, 3r at RPE2
cd: continue cool down until 30 minutes are up. RPE 2

  • 30m
  • 3.05 miles
  • 09m 50s /Mi

30 minute easy run at RPE 3

Not a bad run.  Ankle started to get sore at the end.  Have to keep an eye on that.

Watched, hopefully, the last of the debates last night.  Nothing new.  Same thing that has been said in the last 2-3 debates, if not more.  Hopefully it will be over next week and we can move on to the general election.

I sometimes wonder about Illinois.  Heard today that they are trying to  move the voting age to 17.  Seriously?  Why?  What good does it do?  I don't get it.  They think they are smart enough to vote a year earlier, so why not allow them to drink when they are 18?  Doesn't make sense in my head.

Day off today.  Will probably go to yoga tonight to stretch our some of the stiffness. 

I still can't get over how wonderful the ride was yesterday.  It made me sleep like a baby last night.  I'm feeling it, just a bit today.  I really do need to pick up my workouts at the gym.  I was keeping the same speed and RPM outside as I do inside and my HR was easily 20-25 beats higher outside.  BUT it felt great.  Can't wait to do it again. 

Nice recovery week ahead of me.  Which will be nice because I think the intensity really picks up next week.  Upping the speed work, race intesity parts within each workout.  Never done this before so it will be an interesting change.  I just wish the weather would start to cooperate more so I could get more done outdoors.  Still, 8-9 weeks of training before the race so there is plenty of time.

  • Health data: Sleep: 5 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 8
  • 1h 53m 50s
  • 29.27 miles
  • 15.43 Mi/hr

2 hour long bike. Keep RPE 3-4 and include as many hills as you can find.

  • 20m
  • 2.05 miles
  • 09m 46s /Mi

20 minute recovery run afterwards at RPE 2.

I did it.  I biked outside.  It was AWESOME!  My toes felt like ice cubes but other than that, it was beautiful.  Close to 35 degrees.  Sunny.  At one point, I had a Red-tailed hawk keeping pace with me.  I did about 3/4 of the new route that I found.  I can't wait to do the full route.  It was just so nice to actually ride outside again.  It felt so invigorating.

The ToC was quite a race today.  Lots of fun to watch.  George finally won a stage.  Glad for that.  Hopefully Astana will get let into the TdF.  It isn't even the same team that had the issues last year.  It would be different if anybody was left over, but nope.  Oh well, only time will tell.

  • 40m
  • 1554.48 meters
  • 02m 34s /100 meters

Open water continuous swim, practice sighting and swimming straight.

Took it a bit easier than I probably should have.  Stephani came with Danny and Beth helped her with her stroke.  I just did a few easy 500's (3) and then Beth timed me on a 100 to just get an idea.  1:40 and I wasn't even winded.  Hopefully that will hold up across a full race.

  • Health data: Sleep: 5 Stress: 4 Soreness: 4 Fatigue: 4 Sick: 1 Hours slept: 9 Overall Workout: 3
  • 30m
  • 8.00 miles
  • 16.00 Mi/hr

30min. mix of RPE 3 and RPE 5 throughout session.

Man was I sore when I woke up this morning.  Knees more than anything.   I realized, last night, that that is my longest run EVER at night and during the week.  In my past programs, all my long runs happened on the weekend and I almost always did them in the morning.  Legs aren't already tired from the day and I had time to recover during the day.  Not so much last night.

I was also going to get up and do my ride this morning, but just couldn't get out of bed.  So did a slightly shorter one at lunch.  30 minutes instead of 45.  Legs feel much better.  Knees still stiff, but still much better.  Swim tomorrow, then long bike and short run Sunday and then I get Monday off.  I haven't looked forward to a day off like this in a long time.  And then next week is a recovery week.  Thank goodness.  This has been a long week for workouts.  Still getting used to the length. 

If it is even semi nice on Sunday, I'm riding outside.  I've got such cabin fever, it isn't funny.  And I don't know if I could do 2 hours on the drainer.  I might just lose my mind.  I don't care if it will only be 35.  That's loads warmer than it has been.  I'll bundle up and stick to the streets as long as it doesn't snow again between now and then.  PLEASE?!?!?!?!


  • Health data: Sleep: 5 Stress: 4 Soreness: 2 Fatigue: 3 Sick: 2 Hours slept: 9 Overall Workout: 4
  • 1h 30m
  • 7.87 miles
  • 11m 26s /Mi

90min long run. Maintain RPE of 3 throughout. Had a GU at 60 minutes and 12 oz of Accelerade.

Not a good run at all.  15 minutes in felt like the shins were starting to hurt.  That went away.  Then starting at 30 minutes in, both knees started to ache.  That never went away.  Then at the 60 minute mark, my toes
started to hurt.  Not just ache hurt, but true pain.  So I stopped to walk for about 5 minutes.  Haven't had to do that since last summer, but I did.  Started back running again with 15 minutes to go and finished strong.  Finished the rest of the Accelerade plus another 24 oz of just water.  Came home to a great dinner (I love my wife) and now I'm just sitting here in pain.  My knees are killing me.  Fortunately, I don't have to run again till Sunday.

And now, as promised, the recipe for Onion and Fontina Beer Batter Bread.  Hope you all like it as much as I do.

1 tbsp olive oil

1 cup diced onion

3 cups all purpose flour

3 tbsp sugar

2 tsp baking powder

1 teaspoon salt

1 cup (4 oz) grated fontina cheese

1 (12 oz) bottle beer (such as amber ale)

Cooking spray

1/4 cup butter melted and divided

1.  Preheat oven to 375 degree

2.  Heat olive oil in a large nonstick skillet over medium heat.  Add onion and sate 6 minutes or until tender.  Cool to room temperature.

3.  Lightly spoon flour into dry measuring cups and level with a knife.  Combine flour, sugar, baking powder and salt in a bowl, make a well in center of mixture.  Add onion, cheese and beer and stir just until moist.

4.  Spoon batter into a 9x5 inch loaf pan coated with cooking spray, drizzle evenly with 2 tbsp butter.  Bake for 35 minutes, brush with remaining 2 tbsp butter.  Bake an additional 23 minutes or until a wooden pick inserted in center comes out clean.  Cool 5 minutes in pan on a wire rack, remove from pan.  Cool completely on wire rack.  Yield 16 servings.

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

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