Silver Spring,MD 
  • 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
  • 40m 32s
  • 1645.92 meters
  • 02m 28s /100 meters

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. 8 x 100 (10") moderate. 4 x 50 kick (20") moderate.

CD: 200 easy alternating 50 pull, 50 swim.

  • 1h 00m 01s
  • 5.78 miles
  • 10m 23s /Mi

Did the run this morning and will do the swim tonight with Beth.

Note to self - any run over 40 minutes you have got to start bringing hydration with you! Hour run today and it really hit me. Only about 70 degrees but the RH was 100% and it just about killed me. Well, maybe not killed me, but I definitely felt it. It was tough. Just another learning experience.

Got back and started the coffee and as I was walking by the window, saw a momma and daddy duck in the back yard. They are so darn cute. Waddling around almost as if they were saying, "Where did the water go?" Heh.



Swam.  Felt good.  Going to look when I did it last time to see if there is any difference.   

  • Health data: Sleep: 3 Stress: 2 Soreness: 4 Fatigue: 3 Hours slept: 6.5
  • 1h 21m 27s
  • 21.20 miles
  • 15.62 Mi/hr

  • Health data: Sleep: 4 Stress: 2 Soreness: 4 Fatigue: 4 Hours slept: 8
  • 46m 12s
  • 1828.80 meters
  • 02m 32s /100 meters

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

Did the swim this morning, doing the run tonight after work.

I'll have to look this swim up to see how it compares to the last time I did it. I know, from an exertion perspective, it felt easier than I remember. Then again, it has been a month and I've slept since then. ;)

I'll fill in more later. Too much to do right now.


Edited next day:

I didn't run last night. Had to wait for the grocery delivery, and by the time it came it started to rain and I just didn't want to get wet.

  • Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 3 Hours slept: 6.5 Overall Workout: 3

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