• 1h 09m 55s
  • 7.02 miles
  • 09m 58s /Mi

run en hr for 60 minutes rolling/hilly course...includes wu/cd jogging

  • 25m

full itb exercises, core routine

  • Walking
  • 10m

wu/cd walk for todays run

It was very pretty out, but I was not feeling the love on this endurance paced run.  I had a change of plans for my day so I ran from home...not exactly hilly or rolling, but I took the most rolling areas I could for the time I had.  I just didn't want to go...I kept stalling.  So I finally hit it after eating some gu chomps cause I knew I'd be hungry if I didn't, and I was pretty much still hungry the whole run.  :(  My hr was too high according to my charts for pace (but it pretty much always is) and it was kind of a drag trying to keep it down.  I did enjoy the smell of fresh cut grass, lilacs and the beautiful sky, but not the actual running.  Big sad face. 

I took a nap this afternoon cause after I'd eaten my lunch at 1pm I was totally pooped.  Totally pooped from a slow hour of running.  Me thinks I need to catch up on my sleep. 

Tonight will be a late night for Kaity's final OYO concert in Lake Orion.  They have lots of announcements and awards for the seniors, a soloist and an afterglow.  Another late one for sure...good thing I gave in to the siren call of the couch.

  • Health data: Sleep: 3 Hours slept: 6.5
  • 1h 30m
  • 27.00 miles
  • 18.00 Mi/hr

wu 30 mins ar,en,ar,en,te,ar
3x :30 all out, 2:30 recover
1:00 all out, 5:00 recover
5:00 all out 10:00 recover
20:00 all out tt
10:00 recover

  • 1h 05m
  • 2600.00 meters
  • 02m 30s /100 meters

wu 100 archer,100kick, 100archer, 100kick
3x500 tempo :45 rest
50 kick east
100 pull w/ buoy
cd 500 focus on form easy

  • 15m

core sets...bicycles, pilates roll ups and planks, plus a little work on itb stuff at the lab after bike test.

Man, I hate test week.  I had to test alone for the most part today. :(  Vince rode at 12 and was encouraging me for the last 5 minutes of hell.  Bless him!  I know my number is gonna drop big time.  I gave it my all, but it just wasn't as much as March.  I wonder how long till my legs are back to full strength...4 weeks till my half...they better get steppin'!

Sooo, I got my new wheels today!  Woo Hoo! bike needs some cable love and it's still at Fraser.  I am giddy with excitement about trying those bad boys out!  I got a new chain today, the cable is gonna get fixed so I can turn the bike to the left with out moving the derailer and Ron even ordered the new heal pad for my shoe that fell off!  ( and he fixed my cleat too!)  Come on Friday!  I wanna ride!!!

Tonight I swam and it was ok.  I focused on the syncopation again and seemed to make it work for most of the sets.  I have to really think about it, but I hope in time it will become more natural.  I like 500 sets.  You can get a rythm going ya know?  I ran into a teammate in the locker room who was there for the master swim class.  It's run by an Ironman triathlete and Jackie really likes her.  Maybe I'll give it a whirl one of these nights. 

Brian had his first track meet and it didn't go so hot for him.  He only did long jump and fouled all three tries.  He was seriously bummed.  We told him not to worry...this is his starting point.  You can get mad and do nothing or get mad and find ways to improve.  I hope he chooses door number 2. 

  • Health data: Sleep: 3 Hours slept: 7
  • 1h 20m 33s
  • 7.21 miles
  • -----

AC track work
15 walk/jog wu
5 Sets of:
2x200m at AC pace w/ 1:30 recovery, 1x400m at AC pace with 3:00 recovery
15 Jog/walk cd

  • 20m

2 core sets and 3 of the itb exercises

Darn that late swim!  I didn't hit the hay till WAY too late.  I did manage to take a nap this afternoon before my run for about 30 minutes though.  Thank goodness.  I needed all the umpf I could muster for that work out.  It sucked.  Plain and simple pain.  I screwed up the rests a bit, but it looks like I averaged the AC pace from my chart on all of the intervals.  I walked all the recoveries6:48 pace does not come easy to this girl.  My butt is sore already!!!  My right periformis and knee were grumpy till I got warmed up and the right hammie wasn't happy with the effort towards the end.  Boo.  I need to do my itb stuff daily again along with my core work to keep myself healthy! 

I did manage to score 3 new endurance speedo swimsuits on sale today for what I paid for 1 suit at Duhnams last summer!  Sweet!  I'll leave one at the lake, and have 2 to rotate here at home. love a bargin! 

Tomorrow is stacked with crazy.  Bike power test in the lab, Brian's first track meet (away of course) Kaity's last rehearsal for OYO in Lake Orion, and swimming while she rehearses.  Plus I want to snag my zipp wheels and I'll need to figure out how the garmin works with the power tap (lord help me please!)  I started to fall asleep while reading the manual today!!!  I wish the technology fairy would sprinkle me with her magic fairy dust, and I could become a techno weenie overnight! 

  • Health data: Sleep: 2 Hours slept: 4.5
Swim #1
  • 25m
  • 731.52 meters
  • 03m 25s /100 meters

warm up
5x100 easy (focus on form):20 rest
3x100 build by 25 2:20 rest

Swim #2
  • 20m
  • 1005.84 meters
  • 01m 59s /100 meters

time trial for distance
1100 yards (44 laps)

  • 25m

core, itb exercises

Brian was having breathing issues last night.  He had a fever when I got home from Jo's, so I got him medicine and water and put him back to bed, listening to his breathing.

I was still pooped after I got Brian off to school so I went back to bed at 9 for an hour. I had to pick him up at 11.  It really sucks when your little one can't breathe well. Cancelled my ride at 1.  Working on more Oath crap for board meeting and turning in my crap at the end of the year for good, board meeting at 7, swim test at 9.  Sigh.  I feel like I'll never get caught up on everything least of all sleep.  I hope my boy feels better soon.  

* My Oath meeting went pretty well...filled 2 more positions and may have a replacement for me...if I can con her into it.  The swim went as well as it could have considering training for the mary and lack of pool time recently. I actually did the same yardage with trying to work on the gliding (ok..for some of the time trial...decades of windmill swimming when trying to go fast is a hard habit to break) so that was good.  Then we celebrated Bill's birthday by making him swim the guantlat...we made two rows facing each other and used kickboards to make huge waves as he swam past.  I am so not going to swim class on my birthday! ;)  Then it swimsuit is no longer with us.  No, I didn't have a wardrobe malfunction (thank heavens!) got eaten by the machine that squeezes the water out.  Super duper sad face.  :((((  It's my only suit, and it's been a champ so far.  Now I have to go spend more money on my lovely sport.  My husband will be so happy.  Not.  Maybe I'll look for a sexy suit too, and that might distract him from the fact that yes...once again, I am spending his cash on triathlon! *

  • Health data: Sleep: 2 Hours slept: 6
  • 3h 30m 27s
  • 58.28 miles
  • 16.62 Mi/hr

Metro Grand Spring Tour group ride with Fraser and Ranger

I really didn't want to go... I'd had a crapper night of sleep again,it was pouring in Troy...raining steady in New Boston.  Called Andrea and she convinced me not to turn around!  So glad I went!  It ended up being a nice ride afterall.  I was really tired from my second short night of sleep, but the ride was great.  Ranger met us at the park and we were rolling by 8:05. 

Here are the goofy bits...foaming bike shorts on Matt (now aka Suds), Kelly's aerobars dropped, but Pam had a tool so Matt could adjust them, Rangers garmin did not want to stay put on his wrist popped off 3 times, I had the bands Andrea needed to fix her aero bottle, and of course we all enjoyed the flying pancakes provided by Chris Cakes at mile 8.  Mmmm, pancakes! :)

I haven't ridden this far in I don't know how long...everything felt nice and easy, my neck was only a wee bit ouchie at the end and my legs felt fine even though the itb was pulling at my peri on the right as well as my knee a bit. 

I took a nap after cleaning up my ride, my paperwork for OATH and myself.  I was still tired when I got up, but not really from riding.  I've just got to get more shuteye at night!

  • Health data: Sleep: 2 Hours slept: 5.25
  • 35m 57s
  • 12.20 miles
  • 20.36 Mi/hr

Willow Du course...flat and wet. Avg cadence 91

Run #1
  • 26m 34s
  • 3.10 miles
  • 08m 34s /Mi
Run #2
  • 26m 57s
  • 3.10 miles
  • 08m 41s /Mi

2nd 5k at Willow Du

The heavens were angry when I left for the race at 6:10, but it was only drizzling at race time, and that petered out pretty quickly.  I ran pretty hard  out of the gate and should have warmed bike split wasn't as good as I'd hoped, but I kept the last run where I wanted it and yes...I still need to work on getting comfy with being uncomfortable.  A work in progress.  I managed to get 2nd in my ag (although my teamate told me the fast women in my ag didn't sh*t!) and the best bike split in my ag, so that's something.

It was great to race with so many teammates, Kristen, Kelly, and Kevin, Toni , Ann and Carol.  Ann and Carol felt it to be their responsibility to heckle me in and out of transition!  LMAO!  Those two are a hoot! :)  Sunshine was there to cheer Toni and rooted for me too!  She offset my hecklers!  :) 

I had a great time, and wasn't really sore (didn't push enough...I know).  I'm glad I did the race cause it helped me realize all the little things I want to work on, and what is going well.  

  • Health data: Sleep: 2 Hours slept: 5.25
  • 45m 04s
  • 11.87 miles
  • 15.80 Mi/hr

pre ride willow with a few leapfrogs with tony at the end

  • 35m 19s
  • 3.40 miles
  • 10m 23s /Mi

pre run course with Tony and the girls

  • 10m

core ...the usual. planks, bicycles, pilates roll ups 2 sets

The dogs "helped" me do my core work this morning much to Kaity's enjoyment.  :)  A little extra furry resistance (and growling encouragement) for me!

Today we shop for the prom dress for TOMORROW.  She's going, she's not going, she has a date, she doesn't have a ticket, she can't get a ticket, she's got a ticket. OY!  Yesterday at 2:30...this is when it becomes official...she has a ticket and it's senior skip day on Friday...we are going dress shopping.  Never mind if old Mom has a life and chores and such to do.  It's either gonna be fun or HELL!

*Dress success!  Royal blue, long enough, (a little TOO sexy if you ask me) and on sale!  AND she has shoes and a bag that will work.  Yessss!

Had a great time riding and running with the Fraser peeps (first time outside!) and Ranger and Steve S.  It was really windy, but so good to be on the bike!  OUTSIDE, with my friends!!! :)  Hoping for no rain in the morning down south and no rain in the afternoon for all the Troy kids going to prom!  Fingers crossed!*

  • Health data: Sleep: 3 Hours slept: 7

TrishM's Training Log

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