Silver Spring,MD 
  • 37m 20s
  • 1371.60 meters
  • 02m 43s /100 meters

Swim Form
WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).

MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10") moderate. 4 x 50 kick (20") moderate.

CD: 200 easy alternating 50 pull, 50 swim.

So technically, I'm supposed to do a 1 hour run tonight.  I've made the decision to not do it.  2 reasons.  First, I want to try to give my heels a little more time to heal up before the race on Saturday.  They no longer really hurt, but more of a PITA.  Still, it would be nice if they weren't so bloody on Saturday.  Secondly, since it is a race week, I thought I would give myself a mini taper.  Take it easy with the swim this morning (which was quite refreshing because Beth came with too) and not do the run tonight and take tomorrow off, which is a recvery day any way.

Since this is my last day on here till Sunday when I get home, to all those racing this weekend, especially in IMKS, good luck.  Be safe.  Race your race.  And above all, have fun.  And to those that aren't racing this weekend.  Have a good one!


  • Health data: Sleep: 5 Stress: 3 Soreness: 2 Fatigue: 2 Hours slept: 7.5
  • 1h 16m 07s
  • 19.88 miles
  • 15.67 Mi/hr

Bike Base
Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.
Lap 1: 37m 38s, 9.89 miles, 15.77 Mi/hr, Max HR 143, Avg HR 126
Lap 2: 38m 29s, 9.98 miles, 15.56 Mi/hr, Max HR 132, Avg HR 122

  • 30m 01s
  • 3.13 miles
  • 09m 35s /Mi

Run Brick
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like Kenyan - smooth and efficient!

Well, I've made the decision to not run tomorrow.  I'm only going to swim.  See if I can give my blisters two whole days to heal.  

Did the run today and they didn't hurt, but they bled something fierce.  Socks were ugly.  Sigh.  Another learning experience.  

Tomorrow is the last day of the week for me before I split.  Doing a mini taper.  ;) 

  • Health data: Sleep: 3 Stress: 3 Soreness: 4 Fatigue: 2 Hours slept: 9 Overall Workout: 3
  • 46m 53s
  • 2011.68 meters
  • 02m 20s /100 meters

WU: 400 swim then 6x50 on 15" rest
MS: 12x100 @T-pace - 5". Your rest is 15"
CD: 300 easy

  • 42m 43s
  • 3.90 miles
  • 10m 57s /Mi

Lap 1: 11m 01s, 1.21 miles, 09m 04s /mile, Max HR 175, Avg HR 161
Lap 2: 00m 33s, 0.10 miles, 05m 26s /mile, Max HR 183, Avg HR 172
Lap 3: 01m 51s, 0.10 miles, 18m 43s /mile, Max HR 183, Avg HR 148
Lap 4: 00m 29s, 0.09 miles, 05m 09s /mile, Max HR 175, Avg HR 154
Lap 5: 01m 56s, 0.11 miles, 18m 02s /mile, Max HR 179, Avg HR 147
Lap 6: 00m 30s, 0.10 miles, 05m 07s /mile, Max HR 174, Avg HR 152
Lap 7: 02m 06s, 0.11 miles, 18m 28s /mile, Max HR 178, Avg HR 145
Lap 8: 00m 30s, 0.10 miles, 05m 02s /mile, Max HR 172, Avg HR 152
Lap 9: 02m 10s, 0.11 miles, 18m 56s /mile, Max HR 177, Avg HR 143
Lap 10: 00m 30s, 0.09 miles, 05m 17s /mile, Max HR 174, Avg HR 150
Lap 11: 02m 11s, 0.12 miles, 18m 10s /mile, Max HR 179, Avg HR 144
Lap 12: 00m 29s, 0.10 miles, 04m 56s /mile, Max HR 174, Avg HR 152
Lap 13: 02m 10s, 0.11 miles, 19m 22s /mile, Max HR 181, Avg HR 146
Lap 14: 00m 29s, 0.10 miles, 04m 55s /mile, Max HR 175, Avg HR 153
Lap 15: 02m 11s, 0.11 miles, 19m 14s /mile, Max HR 178, Avg HR 144
Lap 16: 00m 30s, 0.10 miles, 05m 03s /mile, Max HR 176, Avg HR 153
Lap 17: 02m 10s, 0.11 miles, 18m 58s /mile, Max HR 179, Avg HR 145
Lap 18: 00m 30s, 0.10 miles, 04m 58s /mile, Max HR 174, Avg HR 151
Lap 19: 02m 10s, 0.11 miles, 20m 02s /mile, Max HR 178, Avg HR 144
Lap 20: 00m 30s, 0.10 miles, 05m 08s /mile, Max HR 174, Avg HR 152
Lap 21: 01m 05s, 0.05 miles, 21m 42s /mile, Max HR 178, Avg HR 159
Lap 22: 06m 42s, 0.65 miles, 10m 19s /mile, Max HR 173, Avg HR 167

Awesome workout this morning. Looked back and didn't do the swim back in May. Don't remember why, but that is not important. The fact is, I smoked it. It felt awesome. I will have to check out the lap data when I get home but there were a few 100's that were in the 1:42 range. Way too fast (should have been around 1:46). So I obviously need to work on my pacing, but still. To do that pace, AND do it more than once. I'm happy with that. It was hard, but I pushed it harder than I've pushed in the pool before. Came up breathing quite hard after the last 2-3.

AND I am down to 175! Only 5 more to go and I will be at my ideal weight. I'm shooting for a lean 170. Hopefully that will be with a bit more muscle mass as the year progresses. Oh, and I looked at my MPH for the ride yesterday compared to last month when I did that workout. Over 1 mph faster on the exact same course. Actually, I went 1 mile further than last time so the course isn't exactly the same. BUT I know I did that course, just some differences at the end. Either way, it is progress.

Now, about the run I'm supposed to do tonight. Going to have to figure out how to take care of those blisters. Won't be fun.



Well, I did it.  Put band aids on and then covered that with mole skin.  Still hurt.  And the stuff started to come off in the end.  Definitely going to need to use duct tape on Saturday.  Got some neosporin today to see if that will help it heal any quicker.  Keep your fingers crossed.  Other wise it is going to be one, gigantic HTFU.  I have a brick tomorrow, I think, so that will be a good gage.

  • Health data: Sleep: 5 Stress: 4 Soreness: 3 Fatigue: 4 Hours slept: 7.5 Overall Workout: 4
  • 1h 01m 53s
  • 19.11 miles
  • 18.53 Mi/hr

Lap 1: 27m 01s, 8.17 miles, 18.13 Mi/hr, Max HR 163, Avg HR 136
Lap 2: 10m 00s, 3.66 miles, 21.98 Mi/hr, Max HR 171, Avg HR 161
Lap 3: 04m 08s, 1.10 miles, 15.93 Mi/hr, Max HR 168, Avg HR 148
Lap 4: 10m 52s, 3.94 miles, 21.73 Mi/hr, Max HR 166, Avg HR 158
Lap 5: 09m 52s, 2.25 miles, 13.68 Mi/hr, Max HR 160, Avg HR 127

Oh boy.  I had lots to say earlier today, but now I can't remember any of it.  Go figure.

At least I got the ride in.  Fortunately, the weather held out.  At least it felt good.  And I liked it.  I love these hard bike workouts.  I know I still need to push them harder but at least it is something other than base building.  

I think it is definitely going to be a mole skin and duct tape race on Saturday.  I'm a little worried I won't get to do my run tomorrow.  We shall see.

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 2 Hours slept: 8.5 Overall Workout: 4
  • 43m 01s
  • 4.56 miles
  • 09m 26s /Mi

Lap 1: 10m 01s, 1.09 miles, 09m 10s /mile, Max HR 175, Avg HR 158
Lap 2: 20m 00s, 2.38 miles, 08m 25s /mile, Max HR 188, Avg HR 183
Lap 3: 13m 00s, 1.09 miles, 11m 55s /mile, Max HR 188, Avg HR 154

Ugh.  What a day.

1st, we had one whale of a storm come through last night.  Knocked out the power at around 6:30.  Got a little water in the basement but nothing major.  So, we decided we couldn't do anything about the power so we went to the Fire game.  They lost.  Not a pretty game.  Ugly is an understatement.  

So we came home and the power was still out.  Beth called and they said that the power would be out for 5-6 hours.  Okay.  So we sleep in the great room.  Coolest room at the time.  And it stayed that way.  Slept in till 8:30 this morning and the power was still out.

Then it really got ugly.  I went for my run.  Not pretty.  Not at all.  First, the legs felt like lead.  But I thought that would be better as I ran through the warm up and got to the main part of the workout.  20 minutes as close to LT as I could maintain it.  I could barely get it out of Zone 3!!!  WTF.  And then, with about 1.5 miles to go to get home, I realize I'm working on some wicked blisters on the heels.  FUDGE!.  So the 10 minute cool down took about 13 minutes and it wound up being a run/walk cool down.  Those blisters are ugly.  JUST in time for the race this coming weekend.  Going to have to toughen them up quickly.  Anyway, I think I need to really start to work on getting acclimated to the heat and humidity.  Quickly.

So I get home, talk to the neighbors and they say the scuttle butt is 4 days to 2 weeks till the power is restored!  Time to pickup a generator.  Fortunately, they had them stocked up at the local Home Despot!  ;)  Anyway, got it home, hooked up and going.  I'm writing this at around 3:15pm and the power just came on about 45 minutes ago!!!  Figures.

So I mowed the lawn and did all kinds of yard work yesterday so I would get to relax today.  No such luck.  Oh well.   

  • Health data: Sleep: 2 Stress: 2 Soreness: 4 Fatigue: 2 Hours slept: 9 Overall Workout: 1
  • 28m 37s
  • 1005.84 meters
  • 02m 51s /100 meters

Form Swim
WU: Swim 4 laps (200 yds) warm up.
MS: The next set will be 10 x 50 on 30" rest. This means 50 yards sprint, 10x, each time with 30 seconds rest when you finish. Then swim 200 yards of drills (mix it up) and then swim 4x 25 yards fast with 15" rest.
CD: Then swim 100 yards easy cool down.

  • 1h 07m 45s
  • 18.54 miles
  • 16.42 Mi/hr

Bike Hill Repeats
WU: 15'
MS: Then 8x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
CD: 15'

Didn't have any 2' minute hills so did 10x2' grinds with 1' recovery.

  • Yard Work
  • 3h 00m

Ok, so first. The swim. They gave 45 minutes to complete that thing. Ummm..... ok. Seems a bit long. Considering all the other workouts are normally based on 2:00/100 pace, not so much on this. Oh well.

Then with the bike. No 2' hills around here. At least none within biking distance from the house. So I had to improvise. Did 2' grinds in the hardest gear. Felt like I was going up hills at one point when I was going directly into a 20 mph head wind. Heh. ;)

Have a great weekend to all and safe training and racing!

Thank god for recovery days.  I need it.  I'm so tired today.  Need to get acclimated to the heat pretty quickly.  Went from the lows of 38 a few weeks ago to the high of over 90 yesterday.  Seriously.  Don't we get ANY Spring?  At all?

Anyway, since it is my recovery day, I thought I would wax a little philosophical today.  Specifically about racing.  And the mindset in racing. 

I wrote an article essay a few months ago, about seeing yourself, in your minds eye, doing what you are doing perfectly.  Seeing you accomplish your goals, beat your time, win the race, etc.  By actually "seeing" yourself do it right and do it well translates into a better performance, not only on race day, but during training.  I learned this kind of visualization fairly early.  Namely in HS when I was a high jumper, back in the late 80's.

Recently, I've added onto my race day thought process.  Not so much before the race, but specifically within the race and within each respective discipline.  And whether she knows it or not, and I doubt she does, I can thank KathyG for helping me reach this conclusion (I think I need to let her know, don't you?).  I was reading one of her RR's about a month ago and she talked about how she needs to become more comfortable at being uncomfortable during the run.  She knew she could have pushed herself harder on the run for one of her races, even though she set a PR (I think).

Well, that's what I found out when I did my LTHR tests recently, particularly in the run, and then followed it up with a 5k PR (by over 2 minutes) 2 days later.  Find out what level of discomfort you can put up with during the race.  Best time to find these out are during your LTHR or TT tests, not actually during the race day.  Push those tests to the limit.  Push yourself to the limit.  Find out what you are made of.  And the more often you do them, the better chance you have of really leaving it out on the course when you race.

You read RR's all the time of people saying they could have given more.  In hind sight, I could probably say that about almost all of my races over the last year.  Except for the recent 5k that I ran.  I was dead.  Wiped out.  And for the second time in 2 days, I found out what my body is truly capable of doing.  And I now know that feeling.  And I now know how to reach that feeling when I race.  It is all part of the race strategy, but for each person it is different.  You need to find out what discomfort you are willing to put up with, willing to suffer through, to reach your goal.  Your PR.  Your hardware.

So I challenge any of my friends who read my logs that the next time you have a high intesity workout.  Intervals, tempo runs, LTHR tests or TT's.  Push it.  I mean REALLY push it.  Leave it on the road, trail, pool.  Find what you are made of.  You just might surprise yourself.

Have a great weekend, train safe, and stay cool. 

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

crowny2's Training Log

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