Just stretched and rolled today.  Super busy picking up Kaity from U of M, getting her home and getting the guys ready for the 5k in the morning.   Went to packet pick up, exchanged my wrong sized run skirt for a cute new one (thanks Bauman's running shop!) and drove the 5 k course so Brian (and truth be told, me) would know what to expect. :)
  • 1h 32m
  • 26.60 miles
  • 17.35 Mi/hr

just nice and easy to loosen up the legs and back

  • 31m 30s
  • 1500.00 meters
  • 02m 06s /100 meters

focused on long stroke, rotating hips, head position and starting catch earlier...nice and easy pace

Moooo.  That is all.


Couldn't take not doing anything again today...soooo, I went to the lab to spin out the legs and get some blood flowing.  I tried one spin up and NO WAY could I have tested today.  Nope, not happening.  I did get to cheer on Charlie though.  I used my bun warmers  in the Edge there and back and that felt really good on my back.  When I got home from picking up Brian from track Dave was just getting ready to got to the gym.  I had my bag all packed for a swim, so I joined him.  I'm really glad I swam.  Just took it super easy and focused on form.  Felt really nice to stretch it out in the pool.  Hit the bubble tub for a quick stretch and then home to make supper.  I am trying to not be a piggy...my weight keeps creeping up in the wrong direction, but I was sooo hungry, I overate at dinner.  I know better.  More snacks tomorrow (if I can manage while moving the bassist back home from AA)  Water  or tea for the rest of the night. It's NFL draft night...Dave's all geeked! :)

  • Health data: Sleep: 3 Sick: 2 Hours slept: 9
  • 15m
  • -----
  • -----

Shit.  Woke up a bunch of times to readjust my side/hip.  Ow.  Still in pain. I'M PISSED!  I've not had a back pull in AGES!  It better heal up because I was planning to run test at the Lets Move races with the boys, then run back to get them.  I'm very angry with my body at the moment.  


*went to the pool to just drill a bit and soak in the bubble tub, and saw lots of familiar faces!   Jo, Jeff, Mike, Jon and my old swim instructor Sudheer.  Did more talking than anything (who me???) but the few drills I did felt nice in the warm short side of the pool, and the bubble tub felt really good on my back.  Oh, and we are all signed up for the 5k on Saturday...so excited for the guys!*

  • Health data: Sleep: 2 Sick: 2 Hours slept: 6
  • Massage
  • 1h 00m

after I pulled my hip/back in the garden. ITB on both sides were really tight, especially the left. Knots in shoulders too and those hurt like h*ll when she worked them out! :)

Scheduled day off...so since it was sunny I went to work in the garden before my massage appointment. :(  Something pulled in myright hip/lower back area.  I didn't notice any major pull while working, but by the time I got cleaned up to leave, yeah.  Ow.  It felt ok during the massage (wow...my left ITB wasTIGHTTTT!) but took ibuprofin on the way home because it started to tighten up.  Not cool.  Not cool at all. I used my ketaprofin cream on the area before bed.  :(

  • 1h 30m
  • 23.30 miles
  • -----

easy ride to prep for testing on wednesday...new protocol!

Well, I didn't swim test like I should have today, but Bonnie is cool with it.  Gonna go work on some technique stuff we covered after the bike tonight in the morning.  It is so great to SEE yourself swim!  I've got some fish to fry in the pool!  Start the catch earlier, keep the head in position, rotate those hips.  If I figure this out I will be bitchin' in the pool gosh darn it!

The ride was easy peasy and it was fun chatting up Scott and Al.  Shane tested with the new protocol which is gonna be very tough, but give a truer lactate threshold (said Professor Scribner).  We shall see.  It will be interesting to see how the numbers change. 

I think the boys are doing the 5k this weekend.  :)  So excited for them both! 

  • Health data: Sleep: 2 Hours slept: 7.25
  • 1h 37m 38s
  • 10.12 miles
  • 09m 39s /Mi

from home...felt great on this run! Did 4 or 5 cadence pick ups the last couple miles. :)

  • 1h 50m 50s
  • 33.75 miles
  • 18.27 Mi/hr

3 loops at Stony with golf course and nature center roads
avg watts 150
max watts 344
avg cadence 98
max cadence 241

HR reading was janky again on second half of ride. Hisssssss.

Had a blast at JD's Key Club with Joannes run club.  Drank 3 beers and ate much pizza, which I am atributing to my fine run this am!  :)  I only got 6 hours sleep and figured the run would be hard.  Nope.  Wrongo!  It was GREAT!  I felt really really good out there.  I dressed perfectly for the weather, had no chafing issues like last week, ran my favorite bit of real estate in Troy (saw Peter Cottontail too!) and just felt really good! :)  I was trying to run 10:09's again, but found myself slightly faster and with a lower hr (by about 5-10 beats) than usual.  Awesome!  I did the cadence drills at the end of the run too.  Cut the run a tad short as I was already home and needing to get ready for brunch. 

Brunch = massive yummies, and fun!  :)  Ate way too much, walked around the lake afterwards, then ate a tiny bit more!  Enjoyed all the kids and the loud -Hutt crowd as always!  The sun was lovely too!  We were the last to go ( I was busy cleaning up for the hostest with the mostest cause she's awesome!) then I packed it up to hit Stony. 

Bike was great too.  Did three loops and each was faster than the last.  Felt decent on the steeper hill at the golf course and am really pleased the legs felt fine at the end of this higher volume week.  Met a nice fellow on the last loop who is training for the "Calvin" 12 hour race next weekend.  54 for that race and will be racing the 24 hour race in June to celebrate his 55th birthday.  Sweet!  BUT...he's done long training days at Stony of up to 130 miles!  OMG!  With out doing the golf course section.  Thats like a gajillion loops of 9 miles!  And people think I'm nuts! :) 

Oh, and the spring peeper frogs were singing the sexy song big time.  I can't say why it makes me sooo happy to hear, but it does.  Love love love the spring peepers!

Finished out the night at Jo's drinking her wine, eating roast veggies and watching our shows.  A great day today!

  • Health data: Sleep: 2 Hours slept: 6
  • 58m 23s
  • 2400.00 meters
  • 02m 26s /100 meters

100 Swim AR-EN
100 Kick AR-EN
100 Swim AR-EN
3 x 100 @ 2:15 EN (25 breathe every 2, 25 breathe every 3, 25 breathe every 2 to the other side, 25 breathe every 3)
3 x 100 @ 2:15 EN (25 breathe every 3, 25 breathe every 4, 25 breathe every 3, 25 breathe every 4 to the other side)
3 x 100 @ 2:15 EN (25 breathe every 3, 25 breathe every 5, 25 breathe every 3, 25 breathe every 5)
3 x 100 @ 2:15 EN (25 breathe every 3, 25 breathe every 4, 25 breathe every 5, 25 breathe every 6)
4 x 200 w/:30 Pull with paddles and buoy Odds EN, Evens TE

  • 1h 10m
  • 17.70 miles
  • 15.17 Mi/hr

sets of 20 (15 ar, 5 tempo), 30(10 te, 10 ar, 10 te), 20 (10 te, 10 ar) followed by 20 run and 10 swim bench

  • 53m
  • 5.10 miles
  • 10m 23s /Mi

sets of 20(10 te, 10 ar),20 (10 te, 10 ar) and 13(5 te and rest ar) IN THE SUN!!! :)

  • VASA Training
  • 15m

swim bench after runs 3x( 1:00 te effort, 1:rest for 10:00)

awesome to run out side in my tri top and shorts with out any frozen parts in the SUN!!!!  Woot!!!  Ran with Julie and Kate...Julie and I are at the same run pace.  Very nice to have the girls to run with!  Kate did great pushing herself to run our high tempo pace at times.  :)  Just felt reallly really good to be outside in the sun!

Got my swim in and saw Jeremy, Kate and Terese at the pool.  :)  Was a tad late to brick, but just lopped off the 10 minutes from the bike.  No biggie.

Felt pretty good during the brick.  Happy my legs feel ok with the volume this week. :)

TrishM's Training Log

 April 2011 
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