Stony loops
20 wu
30' 90%ft, 10' ar
2x15'FT, 4' ar
80% to time

with the pups in the evening

Crap.  Hips were super sore again.  Rode in the heat of the day, got the first set done, with a roadie sucking my wheel for most of it.  Took my recovery, and he was checking on me waving me to rejoin him. :)  Felt like a real biker!  BUT...the hips were KILLING ME!  I almost cried.  I fell apart on the last set again. The finish of the ride...I.could.not.push.even.150watts.  No way.  It was all I could do to just spin my way back to the car.  Bad thoughts were rolling around in my head during that spin.  Like, I know I suck on the run, but if I don't have my happy place on the bike, why am I doing this?  I don't feel bike ready for Spain.  I know I've got a little time, but I'm not happy about this new pain on the bike...not at all.  Skipped my short brick and decided to add a walk with the dogs later in the day. 

The good news is my friend Tyla kicked some SERIOUS ass at Eagleman, won her ag and is headed to Kona this fall!  :)  I was super happy to get that update after I finished my bike from Steve.  I called him and he let me whine about the hips, and I listened while he whined about his ride this am (he bonked about 50 miles in)  Neither of us is feeling prepared for Worlds.  Lots to do these next few weeks.  If the body allows.

Belle Isle
20 wu
2x35' 90% FT, 15' ar
2x15' FT, 4'ar
80% to time

10' z1
8'z2
7'z3
5'walk (not shown above)

Wow...hot and windy today.  Really really windy on the second half of my 3 hrs.  Belle Isle is still messy from the Grand Prix last week, and I almost got run over by forklifts moving the concrete barriers quite a few times today!  I was lucky to have Scott ride 1.5  of the first intervals with me and Edgar rode the first 15' interval with me.  :)  My hips are killing me though.  I've never had this particular issue before on the bike.  My left hurts more (but that is the hip that took the brunt of my fall on the trail Wednesday).  I got my bike tweaked about 2 weeks ago, but this wo was my first hard set since the fit.  Not cool.  Super painful, and well, awful. 

I did the brick, but was SUPER SLOW!  I stayed in my hr zones though, and when I was done I went straight to the chilly Detroit River to cool down the sticks. It felt soooo good!  When I got changed I saw that the temp was over 90.  I guess I didn't notice it because the winds were so heavy. 

I went back to the lake, we went swimming with the boys, enjoyed the boat, had a nice dinner out and got the house all picked up and headed home.  Dave wanted to sleep in Troy before his double header at work. :)

with the pups mid afternoon. from lake to mtb trail and back.

Jonah went on strike at 38 minutes.  I brought my fuel belt with water for them, gave them drinks every 10-15 minutes, but he had to laydown.  Took us 45 minutes to finish the walk...he layed down 2 more times.

20' z1
40' z2
2x12' low z3,2'z1
10' z2
12' mid z3
3-5' z1

Bianchi on trainer at home...easy spin to loosen legs from run

Sore and achy from my splat yesterday, and my first longish swim in a while. 

Didn't get running till 11:30 (dumb to run in the heat of the day, but I needed to spend some time with Dave before he left for work) the watch died at 1:13 into the run.  Which was fine, because once again the hr data was shit.  I'm really getting pissed about all the $ I've invested in getting stupid data that is janky.  So, after hitting the potty along my route, it was time to run zone 3 (legs were feeling the trail/hills from yesterday) instead of a specific pace.  So yeah, the hr data is pretty important here....but no...would my *$%#&(@*& HR strap pick up proper data?  Why no, that would make it easy for me to do my wo!  I just bought ultrasound gel last week to help eliminate this issue, but of course it didn't help.  So I did the best I could.  Then the watch died, so it was time to run by RPE.  Of course it is a goal to know my body while racing, so I just estimated the distance and time for the last part of my run.  The bad news is I really took wayyyy to long walking between tempo efforts.  Oh well...I did the best I could. 

Phone calls about refinancing, Spain travel, board of directors prep, making a decent dinner for the boy, and my BoD meeting meant I was riding in my living room at 10pm.  My legs were tired so I knew it would do me good to spin, so I got it done.  Gosh, I love my bike.  Really really I do.

Dave got home at about 10:45 looking super stressed.  I mother henned him, made him have a glass of red and talk it out with me, and gave him a shoulder massage to release some tension.  Tomorrow will be another pain in the ass day for him.  Looking forward to a fire pit at the lake and some Rand R tomorrow!

Stony MTB trail
15 z1
3x(8'z3-5,2'z2)
15z2
lots of stops to figure out where I was on the trail

ows Lake Erie...3 lengths of the breakwall instead of 4 tonight. Temp was 64
Fatigued in shoulders a tad

I was so geeked to be running on the trail in my skirt...then I tripped .22 miles into the run and had a spectacular splat.  Thank goodness nobody witnessed that lack of grace.  My hip is sore, my hand, knee, shoulder blade and high on my hip are all scratched and ouchie.  I'll be taking some vitamen I tonight before bed.

So, tonight was the first OWS.  I got stuck in traffic and everybody was waiting on me...15 minutes!  Crap!  Stupid construction!  When we finally hit the drink, it was a balmy 64.  I was wise and brought my silicone cap and decided to wear a second cap as well.  Smart decision.  I was pretty comfy for most of the swim.  We had no driver tonight so swam the breakwall...the boat started drifting into the rocks!  I stopped and helped push the bow out and Curt got it re anchored and I kept swimming.  So as I was approaching the boat, I saw lots of peeps on deck, so I cut out one lap.  I should have kept going as Ranger was still swimming and I probably could have gotten one more in, but after holding up the boat to start, I guess it was a good move not to do that twice in one night.  I'll get it all in next Wednesday for sure.  Shoulders were a little fatigued, but I don't know if it was the straight swim or the fall this afternoon. :)  What a dope!

vo2max spin ups sets alternating with threshold sets.

5x100 wu
6x50 drills -fist,catch up, popov
8x100 race pace (1:50-1:52's)
2x100 kick
150 cd

Brick on tm at lab 1%
10 zone 1
10 zone 2
10 zone 3

Slept through the night which was AWESOME...but I didn't get to bed till after 11, which was not. 

I had a great meeting with my coach over breakfast post swim.  Got some communication issues resolved, and talked about the race schedule for the rest of the year.  Now I just need a nap before I bike and run. 

*forgot my cycling shoes.  Damn it.  Luckily Scribner left a pair at the lab and they fit. the set was harder than I expected since I've had the week off.  Run off the bike went really well.  Mmmm, bricking!  :)  I am Super Tired!  It's 9pm, and I'm going to roll and hit the sack! Nighty Night BT*!

200 wu
4x50 golf (140 was best score,,,booo!)
4x20"vertical kick,hands-head out of water, 20" scull
2x{8x50 drills 20" rest,2 fist, swim, sad,fist, then 100 half each lap fist, then swim}
200 kick
50 breast

walt reynolds exercises, and stretching as prescribed

as prescribed after dinner...with Dave and the pups for 20 minutes, the rest on my own in the hood.

yardwork was at the lake. finished planting, weeding (mostly), trimmed shrubs, cut back new growth of trees and picked up after mother nature's windy weekend.

as prescribed after dinner...with Dave and the pups for 20 minutes, the rest on my own in the hood.

yardwork was at the lake. finished planting, weeding (mostly), trimmed shrubs, cut back new growth of trees and picked up after mother nature's windy weekend.

Drills baby Drills.  First time at HOTH outdoor pool.  55 degrees, but the water was great! :)  Felt awesome to be back in the drink.  Saw an AMAZING full moon on the drive in.  One more benefit to be up and swimming early! Looking forward to ows in Lake Erie on Wednesday.  Hoping my endurance isn't tooooo bad.  2.4 mile swim in 8 weeks.  Booyah!

*so, I wore my garmin to grab my hr(which was nice and low as expected) on my walk.  It says I burned 406 calories and walked 3.65 miles.  My training effect was a 2.5 of 5.  Really?  I burned more calories walking than running, and my training effort was middle of the road?  Pfffft.  That is silly!*