• 4h 42m 49s
  • 89.80 miles
  • 19.05 Mi/hr

Century ride from Lexington (almost)
Tried to ride steady pace 140-150 watts.

  • 30m 02s
  • 3.07 miles
  • 09m 47s /Mi

Brick run...felt really good considering! :)

Bad nights sleep...just worried about over sleeping I guess.  Up at 5:15, out the door by 6:05, in Lexington for the meet up by 6:45.  Rolling by 7.  11 of us to start, 7 for the longer ride.  HOT.  Nutrition was good on this ride.  Really focused on hydration as the temps were in the 90's for much of the ride.  Stopped at 28 miles, about 50 miles, then multiple times as the strongest rider got multiple flats (and even had to borrow a tire!).  We were in that sun a LONG time!  Figured I took in about 125oz of fluid, all but 15oz was gatorade or infinite.  15oz or so was water.  Also took salt tabs pre ride, and two times during ride.  Used inhaler pre ride as well. 

I moved my 30' run from Sunday to brick post ride. I felt good, Steve and Corey had to run, so I joined them.  I was surprised at how good I felt in the 98 degree heat.  I am convinced it was because I minded my hydration and salt very well today.  There was a good breeze so while it was hot, it wasn't humid or stiffling.  The worst thing was I wore my team sugoi bike shorts and got a very nasty chaffing mark on my left cheek.  I've NEVER dealt with that before in any shorts.  Pissed me off big time!  Super painful.   We had a rootbeer float (i know...i know!) post run, made our way back to Port Huron and hit the floaties and Lake Huron!  Jon and Joanna had acquired a mini keg of Oberon and somebody had 4 beers and got a little drunk.  And fried.  I layed on my belly for about 2 hours in the water!  My sunscreen didn't last that long!  OW!!!  We had veggie pizza, got cleaned up and headed home.  Jon and Joanna were so gracious to host us!!!  Steve dropped me off, then I grabbed my prepacked bag and headed to the Lake House to meet up with the family.  We watched Avatar.   

Next time I am hoping Dave will join us in PoHo for the floatie time.  He usually doesn't, but he really enjoys Jon and Joanna.  Fingers crossed he comes next time. 

  • Health data: Sleep: 2 Hours slept: 5.25
  • 57m 21s
  • 3.02 meters
  • 31h 39m 01s /100 meters

Legs felt good today on the run.  Carried water with me, took the inhaler before run.  Ran from home and used the i-75 overpass for my hill strides.  There is construction going on right where I was running...I was thinking as I pushed up the hills "runner under construction!!!"  :)  I kept trying to run just a bit further every repeat.  Felt good to go faster, even if it was uphill! ;)

Got home, packed for PoHo, worked on my board minutes, got the kids situated, picked up the house.  Steve picked me up late due to traffic, then we hit even more traffic heading to Jon and Joannas.  We were welcomed with a wonderful vegan dinner!  Then Jon, Joanna and I went to swim in Lake Huron.  It was AWESOME!!!  The sunset was spectacular (made me think of my Mom and sunsets at her cottage) and everytime I sighted it was like I was swimming right into the sky!!!  Then we turned around and swam to the rising moon...and bridge to Canada!!!  They are soooo lucky to live a block away from the lake!!! :)

  • Health data: Sleep: 3 Hours slept: 7
  • 2h 33m 34s
  • 15.01 miles
  • 10m 14s /Mi

zone 1 6 miles
zone 1 w/ 30 steps every mile to time.
5' cd walk

Ran at Stony so I could get some rollers and have access to my car for fluids.  Took the inhaler pre run, drank about 45 oz fluid, half gatorade, took salt tabs before and once during run.  Took a break at 2 hours as I saw a teammate who is just now getting back into training after taking a fall on her bike.  Too long of a break.  Reread wo afterwards and I walked 30 seconds, not 30 steps as prescribed.  took extra 10" rest per mile I figure with that boo boo.  I've never had a wo with steps before, so I guess that's why my brain thought seconds.  :(. 

Legs felt pretty good considering I didn't wear compression socks, take an icebath or wear compression post run.  Happy about that.  It was slow though.  Quite slow.  HR crept up after the first mile, and I should have taken a gu before the 1:40 time mark. Hr was probably due to heat more than anything. 

Board meeting tonight.

  • Health data: Sleep: 2 Hours slept: 6.5
  • 50m
  • 14.00 miles
  • 16.80 Mi/hr

10 wu
3x1' all out, 1' recover
8' ft
rest 75%

  • 25m
  • 2.50 miles
  • 10m /Mi

easy run

  • 1h 01m 30s
  • 3450.00 meters
  • 01m 47s /100 meters

point to point Lake Erie swim

Another frustrating day, with a speeding ticket on top just for fun. Damn it.  I am my own worst enemy.  I need to learn to say no.  I need to be more prepared for what I want to do.  I need to not let others dictate my timeline. I need to slow the hell down on the expressway.  Grrrrrrrrr! 

So, in my hurry to get out the door and to Willow, I forgot my garmin and hr strap.  Great.  No watch for swim.  No power for the bike, and no zones for the run.  My data for the bike and run are guesstimates.  Ranger let me use his watch for the swim so the time is correct for that at least. 

The good stuff on my crappy day:  Brian did pretty well driving my car.  I had my fastest point to point Lake Erie swim yet (the current was pretty bitchin') Handsome John finally made it out to swim.  Pancakes post swim. 

Now I'm off to get my stuff together for my long assed hot run tomorrow.  All my stuff.  All of it.  Not forgeting any of it.  All of it.

  • Health data: Sleep: 4 Hours slept: 8
  • 1h 17m 30s
  • 3400.00 meters
  • 02m 17s /100 meters

300 wu
6x400 rp w/ :30
6x100 50 fast, 50 easy
100 cd

  • Walking
  • 45m

with Jojo in the hood. Gabbed the whole way. :)

Loooooong swim at LTF.  After a Looooooong morning/afternoon.  Very cranky.  Swam out my angries.  Wore the ipod and it was a life saver with the longer sets.  Decided to treat my self to the slide since it was open this afternoon after my swim. :)  Then I hit the bubble tub for a good stretch session. 

Walked in the evening with Jojo...we both needed to walk and gripe.  Good stuff. 

Tomorrow, busy day and ows in Lake Erie.  3rd long swim of the week...then just one more on Friday.   

  • Health data: Sleep: 4 Hours slept: 8.5
  • 50m
  • 1900.00 meters
  • 02m 38s /100 meters

200 wu
100,150k,200,250pull,300,250p,200,150,100k faster second half of ladder
50 1 arm drill

  • 56m 35s
  • 6.08 miles
  • 09m 19s /Mi

at Stony
15 wu z1 with 4x:30 strides
2x 1.5miles @tempo 5'easy

New coach on the pool deck.  Good to have a new set of eyes on me.  Christy had me do 1 arm drill and noted I took 2 more strokes on left side.  I am slipping in the water.  Again.  I am glad she gave me the reminder to finish on the left side and focus on my elbow drop/slipping.  Must not get lazy in the drink!

Ran at Stony post swim.  After a little fuel of course.  It was windy and cool and beautiful.  My hip was still ouchie, and the calf too.  Everything felt fine after warming up though.  I decided no more running on pancake flat.  I really don't want to feel like I did at Bayshore because I only ran flat and there were little rollers there.  Hit my hr zones for tempo, but paces were slower.  For now. :)

  • Health data: Sleep: 3 Sick: 2 Hours slept: 5.75
  • 1h 06m 23s
  • 3697.73 meters
  • 01m 48s /100 meters

ows at Tyla's place. Lots of stops to regroup. Really nice lake to swim

  • 50m 32s
  • 12.06 miles
  • 14.32 Mi/hr

easy peasy in the hood. Hip grumped again, very slightly.

  • Wakeboarding
  • 28m

in the hood with the pups and Dave

Awesome swim, followed by some lake time and lakehome improvement shopping, finished with a spin on Fiona in the hood (yes,I felt the hip again in the wind on this easy ride. Grrrrr!). We had a fab dinner made on the green egg, then a walk with the pups.  Last but not least, a glass of red and boobtube with the neighbor. :)

  • Health data: Sleep: 3 Sick: 2 Hours slept: 6

TrishM's Training Log

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