Bike Base
Endurance
75
Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.

4:30 PM - I FOOKIN 'ATE CHELSEA!!!!!

That is all. 

 ------------------------------------------------

8:00 AM 

Woke up early, today, to do the ride.  Nothing says the morning after your first Core workout like tight abs!!!  Ouch.  And good lord it was cold.  35 when I took off!  Umm.... I thought it was supposed to start warming up.  At least I got to see a pretty sunrise.

I'm not going to start the strength workouts till next week.  Especially considering I'm going to repeat this entire 4-week stint again in 4 weeks.  That's when the true workouts will begin.  Glad I have this month to get used to the increased volume and workout how I'm going to do these 2-a-days.  They are going to be something else.  I know it will make me a better athlete in the long run, but I don't think I'll be doing an Olympic again.  I prefer the Sprint workouts. 

So yesterday, and last night, I checked out the Heart of America series.  I think that will be my goal for next year.  They are all (but one) in Iowa, which would be fun.  I won't do every single race because some are Oly's and one is an HIM.  But I will probably try to do all of the Sprints, if I can.  And then try to keep some of my local ones that I did last year and will be doing this year.  It is highly likely that I will do up to 10 Sprints next year.  Oh, and all of the HoA races are USAT, so that will be fun too.

And depending on that, then I will look to see if there are other Series that I would like to do around the Midwest.  Long term, I want to start looking for destination races.  But those won't be till the year after next.  I've got a lot to do before then.

Finally, this morning I got a little hot under the collar.  My favorite shirt was ruined by the dry cleaners.  I've only gotten to wear it twice.  Essentially, they burned holes in the cuffs from the metal buttons!  This is one expensive shirt.  REALLY expensive.  And it is now ruined.  I didn't want to go in today because I was so angry, I don't know what I would have said.  However, I'm going to take it in tomorrow and talk to the owner.  He is always there first thing in the morning.  Nice guy.  Frankly, this is the first time they have messed something of ours up.  However, this is a pretty big mess up.  Meh.  And I was having such a good morning up until then.

Run Speed
Speed/Efficiency
15
15' run with 4x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.

Pacing
LT
40
2000
WU: 400 swim then 6x50 on 15" rest.
MS: 10x100 @T-pace +3". Your rest is 15".
CD: 300 easy.

Did my first ever Core workout after the run. I liked it. Looking forward to incorporating those into my workouts from now on. However, I think I'll have to either buy a ball or find an alternative since I don't have one at home and I don't go to the gym that much in the summer since I'm outside more often than in.

I'll do the swim tonight.

Feeling so good today. Still riding high off my performance on Sunday. I still have a long way to go, though. Need to keep shaving time off and time in the saddle is going to be one of the best ways. That and my run. I want to really push it on my next race and see if can break the 8:00 barrier.

Swim felt good.  Don't really feel like putting up the 100 splits, but I think I kept them all at around 1:57.  Beth started using her swim workout binder tonight.  I think she is going to like it.  Especially if I have really long swim nights, she can pull one of those out, otherwise, she is cutting the main workout in half.  Still it is more than she has been doing on her own. 

Going to try to do the ride tomorrow in the morning so I can try to mow the law in the evening.   Beth just checked the weather and it looks like it is going to be a cold morning.  About 39 when I head out.  Brrrrr....

Cleaned the garage, the side of the garage, the wood pile, moved the rocks to get ready for the deck build. Just generally got the whole place ready for Spring. Wishfull thinking.

Haven't decided what I'm going to do yet, today.  Technically, I've got a bike ride on the menu, but I might just take it easy.  Depends on the weather.  I'm still floating on cloud nine with the race yesterday.  Got to get out and clean the garage.

Happy Monday everyone. 

I'll do the race report tomorrow.

However, I will say I knocked off 15 minutes from last year.

Warm up 5 minutes, 6 x 50 fast!, cool down 5 minutes.

Warm up 5 minutes, 5 x 2 minute fast!, cool down 5 minutes.

Warm up 5 minutes, 5 x 1 minute fast!, cool down 5 minutes.

I kind of like blowing out the cobwebs the day before a race.  Felt pretty good this morning, even with the cold weather outside.  44 when I started riding.  Brrrrr.

Oh well.  Had a great experience at a new LBS. Long story short, they are loaning another rack for me to use this weekend while I decide on whether I want to keep the cross rails I had to by or get an adapter to keep the cross rails I already have.  Long story that I'm too lazy to write up right now.  ;) 

Another recovery day today and then a quick run through all three tomorrow. 

Have to run to the bike shop to pick up the new cross rail and hope and pray that the old rack will fit on it.  Ugh.

And now the weather on Sunday is 57 and rain!  Come on!  Seriously!  This is ticking me off!!!  I AM NOT HAPPY!  I don't care about the temp, but the rain.  UGH!

Warm up 10 minutes, 5 minutes cruise at slightly faster than 5k race pace--not your finishing all-out pace, but mid race pace.

Easy run today.  Felt good to stretch the legs.  And I did it outside on the asphalt track at the gym.  Day off again tomorrow and then a quick run through on all three disciplines on Saturday.  Then Sunday is the day. 

So I dropped the car off yesterday at a new dealership (VW) because I didn't feel I was getting the best service from the other one I was going to.  This one is only about 2-3 miles farther from the house, so no big deal.  I'm already happy.  First of all, they are going to honor the service coupons from the dealership I bought the car from, that is now closed because they weren't paying VW the money for sold cars (to the tune of $10M!).  Anyway, the dealership I had been going to said they wouldn't honor the coupons.  This one, "No problem".  I'm already hooked. 

Now, I just need to get in touch with the bike shop about the new bike rack.  Ugh.  Too much to do the week before a race!

And now, for the weather update.  58 and rain!?!?!  I swear to god I have never seen a forecast change this many times.  It has changed at least 5 times in the last 5 days.  Fudge.