Silver Spring,MD 
  • Home Improvement
  • 2h 00m

Helping William install the 300+ pound piece of furniture he built for Debbie. I hurt. That thing is friggen HEAVY.

  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8.5

Let's see.  If today is Friday, that must mean RECOVERY DAY!! 

Thank the door for that!  I'm down right exhausted.  If I tried to do a workout today it would not be good.  It was all I could do to get out of bed, much less come to work.  If I didn't have a conference call and a meeting with my new boss today, I probably would have played hooky. 

I guess that also means I can do a little more introspection. 

This time, less about training and more about BT in general.  I think this last week or two has really shown, at least to me, just how much BT is really like a family

Just like a family, people leave.  Sometimes unexpectedly.  Sometimes tragically.  And then, you get wonderful nuggets of news like Possum's newborn or the other two announcements (one is having twins and the other just found out by an overjoyed wife).  The entrance into the world of a new life.  The growth of a family.  The addition of a new member. 

And, just like a family, we have our disfunction.  Flame wars.  Battles over the same subject.  Lines are drawn.  People chose sides.  Sometimes fantastic information is shared and people may change their minds or at the very least learn something.  Many times, the people recognize that they will agree to disagree.  And then you will see two people, that seemingly never get along, agree on something, or one gives the other positive feedback in a RR, and you remember that, yep, we are all here for the same thing, and we are a family.

I think what makes BT most like an extended family is the support, sometimes unconditional support.  And that support can be incredibly surprising and touching.  Take, for instance, the Virtual 5k run in Lucy's (Christine's) honor a few weeks back.  Or the sheer number of posts in Deanna's thread when she was battling for her life and losing a limb all at the same time.  And she wasn't even a member of the family yet.  But she is now.  And what a member she is.

But what touches me the most about that support is, as shown above, it isn't just about triathlons.  It isn't just about multisport, or improving on your swim, or bike, or run.  It is about supporting our family, our little BT family, in living.  In the every day ups and downs that everyone has, not just triathletes.  Knowing that support is here, whenever you need it, can be invaluable to many.  And frankly, can make a difference in someone's training and more importantly, their life.  It could potentially make the difference between them working out or not, or even continuing to train and race.  Ultimately it makes a difference in their over all health.  Physical and mental.

So thanks to my BT family.  For everything.  I'm so glad we found each other. 

To those who are racing this weekend, race your race.

To those who are training this weekend, train safe.

Have a great weekend everyone.

  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 1 Hours slept: 7.5
  • 31m
  • 1280.16 meters
  • 02m 25s /100 meters

WU: 200 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.

Awesome swim. 

I started to try to accelerate my entry stroke.  It worked.  The 5 100's I did were awesome.  Each one was 1:44 or better.  And it was definitely a moderate effort, not all out.   And I had quite a bit in the tank when done.  Short workout, but a good one.  Great confidence builder.

  • Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 2 Hours slept: 8 Overall Workout: 5
  • 40m 01s
  • 11.87 miles
  • 17.80 Mi/hr

Big Gear
WU: 10'
MS: 8x1 minute sprint, with 2' recovery.
CD: 5'

So I had a nice compliment last night at the pool.  Beth and I were swimming, sharing a lane.  Speedy (that is our nickname for him) was in the deep lane next to us.  Anyway, Beth finished early and went to the locker room.  Speedy and I finished at the same time.  We go into the locker room together and get to chatting. First time I've actually talked to him.

Anyway, long story short, he tells me I have a very nice pull and that for someone that has only been swimming for 1.5 years, I look very good in the water.  He does give me a pointer that I need to accelerate my hand into the water, but other than that he said I looked very good.  WOW!  He has been swimming for 40+ years and is super fast.  His easy swims average 1:30-1:35/100!!!!  Yeah.  He is that fast.  But that made me feel good. 

Going to a Fire match tonight.  They play Everton from England.  Probably going to wear my Liverpool gear just in case there are any Blue Noses there.  :)

  • Health data: Sleep: 4 Stress: 4 Soreness: 2 Fatigue: 3 Hours slept: 9 Overall Workout: 2
  • 53m 04s
  • 2057.40 meters
  • 02m 35s /100 meters

WU: 500
5x100 on 10" rest
10x50 on 30" rest
15x25 on 45" rest. These are all done at an all out effort.
Last set is 5x50 kick on 10" rest.
CD: 100

  • 1h 00m
  • 6.58 miles
  • 09m 07s /Mi

Raise LT
Race Specific
WU: 10'
MS: 5x5' at LT w/3' recovery.
CD: 10'

Bad run.

Swim tonight.



Swim was better tonight.  Although I think the rest intervals are wrong so I switched them.  0:45 on a 25 seemed a bit long.  

Going to bike in the morning because I'm going to go see the Fire play Everton tomorrow night.  Looking forward to it. 

  • Health data: Sleep: 4 Stress: 4 Soreness: 2 Fatigue: 3 Hours slept: 8 Overall Workout: 2
  • 45m 19s
  • 11.12 miles
  • 14.72 Mi/hr

Bike Base
Easy spin for 45 minutes in small chain ring. No HRM, but keep the effort very easy.

Active recovery day.

  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 3 Hours slept: 8 Overall Workout: 3
  • 52m 48s
  • 1920.24 meters
  • 02m 45s /100 meters

Form Swim
WU: 300 & then 4x50 catch up stroke on 20"rest.
MS: 8x50, 4x100, 2x200, all on 20" rest. Hold T-Pace - 5". Then 4x100 kick, on 15" rest.
CD: 200

  • 1h 00m 29s
  • 16.89 miles
  • 16.76 Mi/hr

Bike Strength
60' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.

  • 32m 26s
  • 3.56 miles
  • 09m 07s /Mi

Race Day Specific
Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10' you should be at race pace - remember to hydrate and run even paced. Try to run race pace for at least 15-25 minutes.

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

crowny2's Training Log

 August 2008 
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