The following equipment is nearing replacement:
Run #1
  • 1h 51m 32s
  • 13.10 miles
  • 08m 31s /Mi
Run #2
  • 1h 51m 34s
  • -----
  • 08m 28s /Mi

Martian Half race

Wait what?  Another PR on a rolling turning course on a windy day?  Alrighty then...I'll take it!  Whoop!

  • Health data: Sleep: 2 Hours slept: 6.5
Packet pick up, maybe dinner with Dave and Nell, and to BED EARLY! :)

  • Health data: Sleep: 3 Hours slept: 8
  • 45m 19s
  • 5.00 miles
  • 09m 04s /Mi

easy with strides at the end

  • 10m

hip homework

  • Massage
  • 1h 20m

Nice short run with 6 strides at the end.  Cold, wet. 

Got a great massage from a new therapist.  Really liked him.  :)

Dinner out for my traditional pasta, and got the IRS refund check today.  Great Thursday!

  • Health data: Sleep: 2 Hours slept: 8
  • 1h 32m 22s
  • 22.81 miles
  • 14.82 Mi/hr
  • 15m

pushups, core, hip homework

Well, that sucked.  HR and rpe were high.  Improved 4 watts in Vo2max, and 1 measly watt in threshold.  Whoopie.  

I looked at the data and first thought I'd dropped my threshold number, so I guess 1 measly watt is a win, when I though it went down. ;) 

I guess I'm not surprised...I was having a hard time holding the 100% longer FTH rides but not the vo2max.  Makes sense.  Of course, an elevated hr and a crapper night of sleep couldn't have helped. 

Overall, I'm quite pleased with my progress in the outseason.  It was a bit bumpy on the bike here at the end, but I'm in a much better place than last year watts wise at this point, and I hope that will translate to further improvements when and if the Great Lake State ever decides to warm the heck up, and I can ride outdoors again. 

  • Health data: Sleep: 2 Hours slept: 6.75
  • 35m 46s
  • 9.01 miles
  • 15.11 Mi/hr

easy spin only

  • 15m 23s
  • 1.61 miles
  • 09m 33s /Mi

easy brick run---went too fast at beginning. :(

  • 20m

run drills, pushups, squat and hip homework

Just a quick spin and trot as prescribed.  Bike test tomorrow, run test Saturday.

  • Health data: Sleep: 3 Hours slept: 8.5
  • 40m
  • 1700.00 meters
  • 02m 21s /100 meters

100 kickboard drill
3x500 10:30, 10:11, 10:19
100 cd br,back,br,free

What the crap?  I was still WIDE awake at 3am!  As in not fallen asleep yet!  Gahhhhh!  It wasn't even a flashy night.  Just. Wide. Awake. 

Today was to be an off day, but I just wanted to get in a few 500's.  It was great fun.  Swam with HJL, Cathleen, Jen and Yvette!  The gang was all there.  John showed me another drill with paddles to hip you to what your hand is doing (or rather not doing) during the catch and pull phase.  And the finish, which is where I fall off the shot a lot.   

Middle set was good...roll was good and finish was better. Got a bit winded, but felt the surge I was looking for stroke to stroke.  Practice Practice.  Trying to be a little bird and imprint over the YEARS of flat swimming and fluffing my finish!

Plane tickets are purchased for Florida. Now I've got to rent a car, locate a pool and *fingers crossed* get a day to ride with Trixie out of Tampa.  The rest of this month is going to be BUSY!

  • Health data: Sleep: 1 Hours slept: 5.5
  • 1h 00m 17s
  • 7.12 miles
  • 08m 28s /Mi

had no plan...
2 miles wu w/ 4x30" strides
then, game ON!

  • 25m

drills, hip home work, squat homework, pushups and core routine x2 sets

Holy crap that was an awesome run!  I set out to just do 7 real plan.  Ran into the wind for 3 miles and did my strides to get to my favorite road in Troy...ran that in 8:12, then to the tailwind and slight decline for 2.5 miles...wheeee!  A guy popped out in front of me and I recognise him as a football coach at the high school, one of my son's teachers.  Game on.  I have never wanted to do this before, but I was going to reel him in!  I run sub 8 and feel fine, he's closer.  We come to a main crossing and he hears me, looks over his shoulder and makes a break for the traffic.  I wait at the light for the signal, and start reeling him in again.  I just about catch him (yes, he's looked over his shoulder to see where I'm at again!) and he peels off into the parking lot to turn around.  Wow...that was a gas and soooo fun!  I make my turn home for the last part of mile 7 and realize I can make it under an hour easily and slow down (now that my rabbit is heading the other direction) I do. 

What?  I've never run under an hour for 7 miles!  Wheeee.  THAT was fun!  Then I check the data...I ran the last 3.13 faster than my last treadmill test time. 

Yes, I had a bitchin' tail wind.  Yes it was 2.5 miles slightly downhill, but it WAS after running 3 miles into the wind, and one mile of rolling road at my threshold pace.  Damn.  I am loving the run right now.  I just have to stay healthy and hang on the the improvements!

Had dinner at my sissy-in-laws and it was yummy.  We walked the lake afterwards and that was nice.  The guys planned another dive trip while we walked off some of dinner.  Those two should not be left alone!

  • Health data: Sleep: 3 Hours slept: 8

TrishM's Training Log

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